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My Training Log

cangal

cangal

New member
I wasn’t going to start this until the New Year, but now that we have a little Journal action going on I figured I may as well jump in J

To give you a bit of background regarding my goal - I am not trying to lose weight. This time last year I weighed around 130lbs and 20% BF, by the end of July I was 152lbs and around 16% BF. I was happy with that but still looking for a bit more muscle! Anyhow, fast forward to a bunch of life changes (moving across the Country and finding a new gym etc) I am only about 3-4 weeks back into the gym. When I started back I was 143lbs and around 22% BF. I probably won’t mention weight or BF again until the New Year, as I love the Holidays and I know I will be indulging as much as possible! In the New Year I will post my diet and training, but for now it will just be my training.

Current stats are:
Age - 31
Height – 5’7.5”
Weight – Around 145lbs
BF - ~22%

My training split is going to look something like this:
Sunday – Quads
Monday – Off
Tuesday – Chest
Wednesday – Hams & Calves
Thursday – Off
Friday – Back
Saturday – Shoulders
Arms will be thrown into Chest, Back, or Shoulder day
 
I should also mention that this is not set in stone. This week we had Christmas stuff to attend to and it messed up my schedule a bit. So I will be training arms and back tonight and legs and shoulders together on Sunday (not my first choice to train these together, but I have to get them in)
 
Good luck to you girl. Be sure to let me/us know how my shoulder workout works for ya :)

Btw, why the two off days? Why not do arms on their own day? The shoulder workout I gave you, it doesn't seem like a lot, but when I did it, I couldn't even lift my water bottle to drink by the time I was done. So I wouldn't add them to that day.
 
psizzle_8 said:
Good luck to you girl. Be sure to let me/us know how my shoulder workout works for ya :)

Btw, why the two off days? Why not do arms on their own day? The shoulder workout I gave you, it doesn't seem like a lot, but when I did it, I couldn't even lift my water bottle to drink by the time I was done. So I wouldn't add them to that day.
Click to expand...

Thanks! I'll be sure to let you know. I can't wait to try it :). It does seem like a lot, so thank you for the suggestion. I think that I will train arms on Thursday.
 
Yeah, that'll be good, you'll give your upper body a days rest after chest day. That will work fine

Lookin forward to it, girl. Again, good luck to you
 
Saturday Dec 15th - Back and Biceps

Lat Pulldowns
50lbs x 20
70lbs x 15 (5 x 5 sec hold)
90lbs x 10, 70 x 5
70lbs x 15 (5 x 5 sec hold)

Seated Row /SS/ Standing Pulldown
50 x 20 / 40 x 12
65 x 15 / 40 x 12
65 x 11, 50 x 6 / 40 x 12

DB Row
30 x 15
40 x 12
40 x 12

Machine Row
70 x 15 x 3 sets

Cable Curls
50 x 12
60 x 11
60 x 9

DB Curls
20 x 15, drop 17.25 x 10, drop 15 x 12
3sets

Machine Preachers
30 x 12-15
3 sets

I didn't do any deadlifts tonight since I'm training legs tomorrow. Kind of screwed up the schedule this week, but should be on track for next :)
 
psizzle_8 said:
Yeah, that'll be good, you'll give your upper body a days rest after chest day. That will work fine

Lookin forward to it, girl. Again, good luck to you
Click to expand...

Perfect :). I'll need all of your help on trying to grow. I'm hoping this split will support that :)
 
All about diet and especially timing your carbs right.

In my experience, I grow more on a Monday, Tuesday, Thursday, Friday type split. Giving myself 3 rest days is what worked for me, did that with the GVT

Example: right now I'm focusing on NOT growing so I work one muscle group per day and have one MAYBE two rest days.
 
I was the biggest and strongest I've ever been. I was on cycle, but that program made all the difference
 
I'm thinking I may give it a try. I did FST-7 last year and was really happy.

Plus it's the perfect time to start, only 4 days a week instead of 7 will help me from going insane once the resolutioners start
 
So I did a bit of legs and shoulders last night. I'm going to be changing my program around a little so I will post it when I finish it.

Thanks for the comment on GVT Pisizzle, my BF and I are going to do it for 6 weeks. He did it a few years ago and he had great success with it :)

My problem I'm having right now is I don't know my strength. After having some time off I feel like I have to rebuild it all over, but there are some exercises that I know I can do more. I think the first week or 2 will be trial and error.

Leg Extensions:
50lbs x 20
90 x 10 x 6
110 x 10 x 4 (I had help on the last 2 or 3)

DB Shoulder Press
20 x 20
25 x 10 x 6
30 x 10 x 2
25 x 10 x 2

Seated Hamstring curl
70 x 12 x 3

Seated bent over rear delts DB
12.5 x 12 x 3
 
Yeah, when I first started that program, the first week was spent experimenting with different weights. Then got down to business week 2

If you need anything don't hesitate. Keep it up
 
Wednesday Decemeber 19 - Chest and Bi's

Incline Bench (90 secs rest between sets)
45lbs x 20
65lbs x 10 (this was a bit too heavy and I used a spot for the last rep)
60lbx x 10 X 9

BB Curls (90 secs rest bewteen sets)
30lbs x 15
40lbs x 10 X 6
30lbs x 10 X 2
40lbs x 10 X 2 (This got pretty tough at the end and I think I put my back into the last 2)

Incline DB Flye (60 secs rest bewteen sets)
15lbs x 20
17.25lbs x 10 X 3

DB Hammer curls - drops
20lbs x 22
17.25lbs x 16
15lbs x 11
 
Happy New Year ladies! I hope you all have an amazing 2013, filled with health and happiness!!

I spent NYE taking my measurements and pictures. Goodness what an eye opener, and what a change since this time last year. I'll post up later, but it's time to get serious! I got my better half to sign up for EF and we're both ready to commit to this again. The gym is closed today, so back at it tomorrow :)
 
cangal said:
Happy New Year ladies! I hope you all have an amazing 2013, filled with health and happiness!!

I spent NYE taking my measurements and pictures. Goodness what an eye opener, and what a change since this time last year. I'll post up later, but it's time to get serious! I got my better half to sign up for EF and we're both ready to commit to this again. The gym is closed today, so back at it tomorrow :)
Click to expand...

Good job! You are an inspiration!! Happy New Year to you too. :)
 
Jan 1st - Shoulders - thank you Psizzle for this workout!! I couldn't do the last part of it because I was beat!

Tried a new gym tonight as my usual one was closed. Liked it soooo much better! Think I may be making a change :)

DB press /SS/ standing side laterals
15x20 /SS/ 10x20
20x10 /SS/ 12.5x10
25x10 /SS/ 12.5x10
30x10 /SS/ 12.5x10 (really counted on my spotter for the last few)
27.5x10 /SS/ 12.5x10

BB press /SS/ seated bent over laterals
45x10 /SS/ 7.5x10 X 5

Side raises /SS/ front raises
7.5x20 /SS/ 7.5x20 X 3

Cable face plants
27.5 x15
35 x 15 X 2

15 mins walking on arc trainer

Streching
15 mins
 
January 1st - measurements & stats

Weight - 139
Height - 5'7".5
BF -19.2%
- according to handheld BF calculator -will use this as a guide)
** I really think my BF is higher than this right now, but the same machine will be used as a guide)

Neck - 13.2
Shoulders - 39.5
Chest - 37.2
Waist - 30.5
Navel - 31.8
Hips - 39.0
Thigh (R) - 23.5
Thigh (L) - 24.0
Calf (R) - 13.9
Calf (L ) - 13.9
Bicep (R) - 12.1
Bicep (L) - 11.8
 
Wed Jan 2nd

Lying hamstring curl
50 x 12
60 x 10
70 x 6, 60 x 4
60 x 10
40 x 10 - elbows on pad

Box squats
65 x 12
95 x 10
95 x 10
115 x 9
95 x 10

Hack squats
70 x 10 X 5

Leg extensions
50 x 12 X 3

Standing Calve raise
120 x 12 X 3

10 mins on elliptical
 
How are your knees with the extensions? I've had bad knees since I was 10 (started catching at age 7), I don't have much cartilage so extensions hurt me just thinking about doing them
 
I have one bad knee from playing basketball when I was younger (left one), that's why I don't go super heavy on them. I just really focus on the squeeze. I dunno if it's a fluke but the next day my knee feels better after them.

Do you avoid them all together?
 
psizzle_8 said:
Absolutely. I haven't touched that machine in years
Click to expand...

Do you just stick to squats/front squats?

It seems like it's easier for me to dvelop inner quad, like the tear drop, but man I can't seem to get a nice sweep. I know my knees tend to turn in, I'm really trying to focus on not doing that!
 
Jan 3rd - Chest & Biceps

Incline DB press
20 x 15
25 x 12
30 x 10 X 3

Bench
65 x 15
95 x 3 (had spot)
85 x 10 X 2

Plate loaded machine press
10 x 15
25 x 10 (my shoulder came up the last 3 )
20 x 10

DB curls
20 x 12 X 3

BB curls
35 x 12 X 3

Going to start tracking food intake too. I'm not on any certain diet, but will be in the next little while

Totals:
1967 Cals
62 Fat
202 Carb
153 Protein
 
Last edited:
Yesterday was an off day for me, and tonight will be back.

I just browsed through my old journal on here, and man am I out of shape now :( I know there's nothing to it but to do it and there's no bigger motivator than feeling bad for yourself. Looking at this makes it so much easier to stick to diet, want to push harder etc...

The first one is around this time last year

The second one is when I tried to add some size to my shoulders... probably around June. It's around that time when I moved and am just finally getting back into it!

And the last two are taken just last week :worried::(

Also I know that I have no sweet clue how to pose :)
 
Squats and deadlifts mainly with a few others thrown in to make everything nice and fatigued...shoot me a PM if you want my leg workout to go with the shoulder workout :) lol
 
psizzle_8 said:
Squats and deadlifts mainly with a few others thrown in to make everything nice and fatigued...shoot me a PM if you want my leg workout to go with the shoulder workout :) lol
Click to expand...

Psizzle to the rescue again :) I'll PM you in a bit... thanks for all your help!
 
Jan 6 - Back & Tris

Lat pull down
40 x 20
50 x 12
70 x 10 X 2

Plate loaded Pulldowns
25 x 15
45 x 10 X 2

DB row
30 x 15
40 x 10
45 x 10

Seated row
55 x 12
70 x 10
85 x 6, drop, 70 x 6, drop, 55 x 10

Giant set - Skull crushers/ 1 arm push downs / cable push downs
35 x 10 / 7.5 x 15 / 27.5 x 10 X 3 sets

15 mins walking on incline treadmill
 
Tuesday - Chest & Biceps

DB incline press
20 x 15
25 x 12
27.5 x 11
30 x 10 X 2 (had spot)

Bench
65 x 15
85 x 12
95 x 6
85 x 10 X 2

Cable flye
27.5 x 10
22.5 x 15 X 2

DB Hammer curls
20 x 15
25 x 12 X 2

BB Curls
30 x 15
40 x 10 X 2


Wednesday - quads
One leg extensions
40 x 15
50 x 10, than 5 singles X 4

Hack squat
90 x 15
180 x 12 X 2
270 x 6
180 x 10

Leg press
180 x 12 - feet 1 inch apart
270 x 12 X 3 - feet 1 inch
360 X 10, drop, 270 x 10, drop, 180 x 12

Sitting calve press
150 x 15
120 x 12
90 x 15
 
Does anyone know of a good food tracker app for a Samsung Galaxy 3?

I used & loved myfitnesspal on my iphone, but I guess you can't get it on a Samsung?
 
psizzle_8 said:
How dare you leave the iPhone behind!
Click to expand...

Haha! I know, but I changed companies and they offered me a better plan. I moved accross Canada, and on this plan I have free long distance so I can still keep intouch with people from back home. Do miss the iphone though!
 
I forgot to write in here that I changed gyms a few days ago. What a good move! I'm still getting my bearings down at the new gym, but I love it there :)
 
Thursday - Shoulders

DB press
20 x 15
27.5 x 12
30 x 10 X 3 -

Machine loaded press (plates on each side)
25 x 15
35 x 12
45 x 8 - rest pause - 2
45 x 10 - rest pause twice

Cable lateral raise /SS/ face pulls
5 x 10 /SS/ 27.5 X 3

Front raise /SS/ upright row
20 x 10 per easch X 3

Hey - Pisizzle - this one was tough but nothing compared to your shoulder blaster. I'll do that next week once I'm settled into the new gym :)
 
Friday, Jan 11th - Back & Tris

Plate loaded pulldown
25 x 10
45 x 12 X 4

Seated row
55 x 15
85 x 12
100 x 6, drop, 70 x 6, drop, 55 x 8

Plate loaded rows
25 x 12
45 x 10 X 2

Lat pulldown /SS/ cable lat pulldown
55 x 15 /SS/ 20 x 12
75 x 12 /SS/ 20 x 10 X 2

Tricep extension
10 x 20 per arm
15 x 12 per arm
15 x 12 per arm, 20 with both

Plate loaded seated tricep
25 x 12 X 3

Cable pushdown
27.5 x 12 X 3
 
It's good to mix it up. No biggie

Nothing compares to my shoulder workout lol
 
Monday - Hamstrings & Calves

Hack squat - feet wide & toes pointed
90 x 15
180 x 12 X 2

SLDL
60 x 12 X 3

Laying Hamstring curl
55 x 12
55 x 8, 40 x 5 X 2

Laying hamstring curl - elbows up
30 x 8, 20 x 5
20 x 15 X 2 - slow

Seated hamstring curls /SS/ seated calve
50 x 10 both legs - 35 x 10 singles /SS/ 120 x 15 X 3 sets


Food for today:
1736 cals
F = 33
C = 163
P = 159
 
Supplements I have been taking:

- Fish oil drink that contains: flaxseed oil, borage oil and algal DHA
- Active woman soft gel multi vitamin
- whey protien
- Vit B - 100mg
- Vit C - 500mg
- Taurine - 1000mg
- Fusion purple K creatine
- Nutrabolics Thermal XTC - pre workout
- Nutrabolics swollen - pre workout
- Nutrabolics anabolic state - during workout
- Nutabolics hemotropin 2XC - at bedtime

 
Argh.... I had a bad workout last night :( I was super pumped when I went into the gym, and then on the first set I got psyched out. I'm sure this has happened to all of you ladies before, but it was something new to me. When I moved to Alberta, I started out at a really nice gym but it was sooo freaking busy so I changed gyms about a week ago. I have now been training at what is known in town as the steroid gym, I would have to say that about 90% of the people there juice and you just get a good vibe from it when you walk in. I love it there and am happy I made the move, but last night I got the old stare down pretty badly. There is a girl that I have ran into at both gyms, and she's crazy fit, she's super lean and you can tell she's on cycle right now. At the other gym she would always come beside me and do her thing and I didn't really pay too much attention to it. Anyway, last night she noticed me come in and she made it a point to try to psych me out. I started with DB presses, and she walked from the complete opposite side of the gym to about 5 feet behind me and stared at me in the mirror. She did that on 3 of my 5 sets. She was doing lunges on one side of the gym, so I went to the complete opposite side and did machine presses. She would walk over and stare down at me in between her sets. This happened for pretty much my entire workout. During my workout I didn't mention this to my BF, but when I got home I was like what the fuck?? He's the one who said she is probably trying to psych me out. He noticed it all along but wanted me to stay focused.

Anyway, I now that is super long, but I have nothing on her, I'm still getting back into this, my BF is still high, geez... I won't even wear a tank top in this shape, I wear baggy sweaters and ball caps. I don't want her to do this to me every time, what should I do?? Should I compliment her to the point of her thinking she's so great that she leaves me alone, ask her what the fuck her issue is, work my butt off and ignore her? This is my 3rd time running into her, and this isn't just going to go away. I didn't see her doing it to the other 2 girls there, but maybe its because I'm a new face? Please help! I don't want it to get to the point that I say something I shouldn't and end up getting kicked out of this gym.
 
She's either a douche or she's hitting on you hahahaha

Kidding. But hey, it's possible. What a weirdo. That's just awkward. I'd be like 'uh, can I help you?' But I'm not opposed to confrontation like most, I'm pretty bold. But sounds like that's what it'll take. When I was at my biggest and most cut, I NEVER did that to anyone, and I bet I had more to strut about than she does..

Jeez, what a weirdo!
 
LOL @ douche. That word makes me laugh.

Where are you at in Alberta?? Alberta is full of little bitches like that. The industry is huge here and there's a lot of "princesses" who think they own the gyms. I'd be inclined to ignore her and make like I didn't even know she existed and if that didn't work, I'd say something to her but I would doubt that would end well. You need to bring Psizzle in to lay the smack down! ;)

Think of this way...she's obviously feeling insecure with you there which is why she needs to put on this show. Which means, you already have the upper hand. I'd be thinking "f you...go ahead and watch if you like". Or something like that...LOL
 
psizzle_8 said:
She's either a douche or she's hitting on you hahahaha

Kidding. But hey, it's possible. What a weirdo. That's just awkward. I'd be like 'uh, can I help you?' But I'm not opposed to confrontation like most, I'm pretty bold. But sounds like that's what it'll take. When I was at my biggest and most cut, I NEVER did that to anyone, and I bet I had more to strut about than she does..

Jeez, what a weirdo!
Click to expand...

Yeah it's not her hitting on me, i wouldn't feel awkward if it was that...lol

I don't even think she's bigger than me, she is ripped up but I probably have 30lbs on her.

The more I think about it, the more pissed I get, like it's super fucking rude and I'm probably not the only one she does it to. If it's that noticeable again I will have to say something.

I love that gym because I love watching people strut, and they work so hard they deserve too, but yeah this was weird.
 
caligirl85 said:
LOL @ douche. That word makes me laugh.

Where are you at in Alberta?? Alberta is full of little bitches like that. The industry is huge here and there's a lot of "princesses" who think they own the gyms. I'd be inclined to ignore her and make like I didn't even know she existed and if that didn't work, I'd say something to her but I would doubt that would end well. You need to bring Psizzle in to lay the smack down! ;)

Think of this way...she's obviously feeling insecure with you there which is why she needs to put on this show. Which means, you already have the upper hand. I'd be thinking "f you...go ahead and watch if you like". Or something like that...LOL
Click to expand...

Did you used to live in Alberta?

I'm in Grande Prairie. I guess I'm just not used to it. I would never notice something like that, but it was beyond obvious.



I may have to hire Psizzle to come lay the law down...lol..
 
cangal said:
Did you used to live in Alberta?

I'm in Grande Prairie. I guess I'm just not used to it. I would never notice something like that, but it was beyond obvious.



I may have to hire Psizzle to come lay the law down...lol..
Click to expand...

I'm actually in Edmonton. So...if you ever come down here, let me know!! We can do a meet up. :)

It does sound pretty extreme and really rude. Play it out and see if she keeps it up maybe. I know a couple of a great women up there who compete in actual bodybuilding at a national level, if you ever need a connection or a familiar face up there or any help with navigating the industry here. But yes, the bikini/ figure categories have skyrocketed here. I used to work backstage at all the shows but couldn't stand most of them. Although...putting oil on the men...good times. :)
 
caligirl85 said:
I'm actually in Edmonton. So...if you ever come down here, let me know!! We can do a meet up. :)

It does sound pretty extreme and really rude. Play it out and see if she keeps it up maybe. I know a couple of a great women up there who compete in actual bodybuilding at a national level, if you ever need a connection or a familiar face up there or any help with navigating the industry here. But yes, the bikini/ figure categories have skyrocketed here. I used to work backstage at all the shows but couldn't stand most of them. Although...putting oil on the men...good times. :)
Click to expand...

I thought you were in Cali... But you're pretty close! I wouldn't mind going to Edmonton to check out a show. If you know of any coming up please let me know!

I just posted in your journal asking how you found the person who is helping you with your diet. Maybe when Im back in shape you can point me to someone in the area?

Thank you for this!
 
I'm still cracking up. What a tool

Bring your other half with you and have him make a vid when you decide to say something lolol

I'd TOTES show up if I lived...in your country! Haha show some american attitude...shiiiiiiiit

Canadians are just too nice I think. ;)
 
psizzle_8 said:
I'm still cracking up. What a tool

Bring your other half with you and have him make a vid when you decide to say something lolol

I'd TOTES show up if I lived...in your country! Haha show some american attitude...shiiiiiiiit

Canadians are just too nice I think. ;)
Click to expand...

She wasn't there last night. When/if she does it again, I will try to get a video and yeah I have to work on that attitude :)
 
Wednesdayi - back & bis

Seated row
55 x15
70 x 12
85 x 10
100 x 6, drop, 70 x 10, drop, 40 x 15

Plate loaded row (pulling up)
45 x 12
55 x 10 X 2

Plate loaded row (pull down)
45 x 12
55 x 8
45 x 10

Lat Pulldown
70 x 12
85 x 10
85 x 8

DB curls
20 x 12 X 3

Cable curls
27.5 x 10
30 x 10 X 2

20 min walk on treadmill at 15% incline
 
Thursday - Chest & Tris

Incline flyes
17.5 x 15
20.0 x 15
22.5 x 12

Bench
65 x 15
85 x 12
100 x 10, drop 85 x 8, drop 65 x 12

Machine plate loaded press
25 x 15
45 x 10
45 x 8 , rest pause, 45 x 2

Squeeze press - I started doing a flye/squeeze, then just did SP with DB
20 x 15
25 x 12
40 x 12 X 2 sets

DB extensions
20 x 15 X 3 sets w/hold/stretch on bottom

Cable pushdowns
50 x 12, drop, 35 x 12, 20 x till failure X 3 sets

1540 cals
26 F
147 C
153 P
 
How's it going over here, where you been? You're not sitting in jail for beating up your gym stalker are you? Cali, go bail her out!
 
Friday Jan 18th - Quads

Leg press
90 x 15
180 x 12
270 x 12
360 x 10
360 x 8, drop, 270 x 9, drop, 180 x 12

Linear hack squat machine
90 x 15
180 x 12
230 x 10

Leg extensions
70 x 15
85 x 15
115 x 10, drop 85 x 3
85 x 12

Front squat - This was only my second time doing these so I was pretty anal about making sure my form was good. Do you guys go to parallel with this or to the floor?
bar only - 15
65 x 12 X 2 sets

Food for the day:
1375 Cals
20 F
138 C
153 P


Sat Jan 19th - off & cheat night :)


Sunday Jan 20th - Shoulders

Lat pulldown - to the front then to the back to target rear delts
55 x 10 / SS / 55 x 15
3 sets

DB press
25 x 15
30 x 15
35 x 12
40 x 8 - I had a spotter for last 2

Plate loaded machine press
25 x 15
35 x 12
45 x 9
45 x 7, drop 35 x 8, drop 25 x 10

Machine lateral raise /SS/ holding arms out & having partner push down while I try to push up
40 x 12 /SS/ 5
3 sets

Face pulls /SS/ rear delt flyes
27.5 x 15 /SS/ 27.5 x 15
2 sets then I did single arms on flyes because it felt like I was pushing more with my right

20 mins treadmill walk at 15% incline

Monday - Jan 21st - Off

Diet:
1744 cals
52 F
137 C
150 P


Tuesday - Jan 22nd - hamstrings

I went fairly slow on all exercises and just focused to the squeeze.

Laying hamstring curls - elbows down
40 x 20
55 x 15 X 4 sets

Leg press - feet wide & high pushing through heels
90 x 20
180 x 15
270 x 15
360 x 12

Hack squat press with feet high and wide
90 x 15
180 x 15
230 x 10

SLDL with DB
20 x 20
30 x 20
30 x 15

Seated Calve press
45 x 12
45 x 12
25 x 12

Laying hamstring curl - elbows up on bench
35 x 15 X 3 sets

Diet:
1731 cals
32 F
183 C
177 P


Wednesday Jan 23rd - Chest

Incline DB press
25 x 15
30 x 15
35 x 10
35 x 8
35 x 7

Bench
75 x 15
105 x 6 X 5 sets

Decline plate loaded press
35 x 20
45 x 20
70 x 15
70 x 15 drop, 55 x 11, drop, 45 x 10

Incline flyes
22.5 x 15
25 x 12 X 2 sets


Diet :
1145 cals
36 F
96 C
119 P


 
Good. Maybe she read your log and saw our comments lol

Kidding. She probably sees you can hold your own. Looks good girl keep it up!
 
psizzle_8 said:
Good. Maybe she read your log and saw our comments lol

Kidding. She probably sees you can hold your own. Looks good girl keep it up!
Click to expand...

Yeah she was giving me the stare down and made it a point to walk over beside me again. I'm pretty sure she just wants to get to me and it probably works with other girls.

She can screw the FFFF off! LOL
 
psizzle_8 said:
How's it going over here, where you been? You're not sitting in jail for beating up your gym stalker are you? Cali, go bail her out!
Click to expand...

LMAO!! I'll post bail and then we'll go have a good ol' fashioned beat down! ;)
 
Looking great in here! Keep up the good work. And kudos for not letting that girl get to you. She sounds like a winner. LOL
 
Thursday Jan 24th - Back

Assisted pullups (used 30lbs on the assist)
8-10
3 sets

Plate loaded pulldowns
45 x 15
45 x 10 per side & 5 both
45 x 25

Close grip lat pulldown /SS/ bent over lat pulldown
70 x 12-15 /SS/ 27.5 x 10
3 sets

Seated row - wide grip hands over/SS/ hands under
85 x 10 /SS/ 85 x 10
2 sets

DB row
40 x 15 per arm
45 x 12 per side
2 sets

Plate loaded machine row (pulling up)
45 x 15 per side
55 x 15 per side
70 x 12 per side - had to do a rest pause on my left side around the 6th rep


Saturday - Jan. 26th - Day 13

Shoulders

DB press
22.5 x 15
30 x 15
35 x 12
40 x 6
35 x 11

Plate loaded machine press
35 x 20
45 x 15
55 x 12

Machine side lateral raise /SS/ upright rows
50 x 12 /SS/ 40 x 12
3 sets

Behind neck presses on smith machine
35 x 15
55 x 15
75 x 8, drop - 55 x 10, drop - 35 x 13

Rear delt flyes - hands in 3 positions
40 x 12 - each positions
25 x 15 - focus on squeeze for 5 secs




Sunday Jan 27 - Day 14 - Quads

Box squats
135 x 10-15
5 sets

Linear Hack squat machine
90 x 15
140 x 15
180 x 15
230 x 12

Single leg extensions - focus on squeeze
40 x 15 per side
50 x 15 per side
60 x 15 per side

Hip aductor
115 x 15
3 sets

Back – Jan 30th

Seated row
70 x 15
85 x 15
100 x 12
100 x 12


85 x 12 - 3 sec squeeze

Plate loaded lat pull machine
45 x 12 per side
45 x 15 X 2 sets

Plate loaded row pulls (pulling up)
45 x 15 per side
70 x 12 per side X 2

Lat pulldowns
70 x 15
85 x 10 behind neck /SS/ 85 x 10 wide grip /SS/ 85 x 10 reverse close grip X 2 sets
85 x 15 reverse close grip X 2 sets

DB row - laying reverse on bench w/ feetup /SS/ BB row
20 x 15 /SS/ 65 x 15
3 sets



 
My workouts have been going OK. I have started to increase the intensity now that I'm getting a little condtioning back. My rest periods are about a min between sets now.

I wrote myself up a diet yesterday and forgot to bring it with me :(. I'll post that up tomorrow and hopefuly get your thoughts on it! :)
 
It's a good feeling when you notice you're improving huh? Nice work!
 
I started my diet yesterday. Trying to lean out a bit now. So far so good, but it is only the 2nd day. Everything else is pretty much going the same!
 
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