My workout log

[w8lifterchick]

I'm going to start recording it here now that i've started a new cycle.

I was swinging a sledgehammer yesterday for a while-breaking up concrete. my back is sore from it today, plus i competed the day before (bench press contest- i won with a 165 bench, completely raw), but i wanted to start my next cycle.

bench:
135 x 6
135 x 6 (first time i could do 2 sets of that)
115 x 8

lat pulldowns:
110 x 10 x 3

HS low rows:
45lbs per side x 10 x 3

Barbell shrugs:
185 x 10 x 3

abs
home for a morning nap.

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[TheProject]

What does the rest of your split look like?

Do you normally do abs on the same day you bench?

 

[w8lifterchick]

What does the rest of your split look like?

Do you normally do abs on the same day you bench?

I try to do abs every other day. I bench monday and thursday. I had to take a break from squatting- i sprained my back and squatting (the weight of the bar on my spine) kills it, so i don't even try to go heavier than about 155 on those, but i squat tues or wed, and deadlift friday.

 

[w8lifterchick]

Aux bench week 1

Decline bench:
140 x 6
140 x 6
125 x 8

bit of a struggle that early and without food, but i did it.

HS low rows:
45 per side x 10 x 3

lat pulldowns:
110 x 10 x 3

shrugs:
185 x 10 x 3

standing rope crunches
home.

 

[w8lifterchick]

Light deadlifts

starting off slow and light to see how my back holds up. I started stretching yesterday- holy cow am i sore today!

deadlifts:
135 x 5
135 x 5
155 x 5
155 x 5
155 x 5

hyperextentions:
bw+25 x 10 x 3

prone hamstring curls (this is where i'm sore)
70 x 8 x 3

seated calf raises:
100 x 12 x 3

abs

 

[Parabellum]

Nice work!

 

[w8lifterchick]

Nice work!

thank you!
my bench is coming along nicely- i'm trying something new this time. if only i could get my deadlift back up to speed!

 

[w8lifterchick]

ME bench

holy cow was this hard.

flat bench:
140 x 6
140 x 6 just barely
120 x 8

hammerstrength low row:
45 per side x 10 x 3

Lat pulldowns:
110 x 10 x 3

shrugs:
185 x 10 x 3

home

 

[Mach5]

Keep up the hard work, If you stick it out someday you'll be one of the great ones.

 

[w8lifterchick]

same squat workout

still not trying to improve yet, just not get hurt.
I stretched a bit, as per my doctors orders, who said my hammy's are tight as a drum.

had no spotter cause i was the only one lifting weights in the whole gym.
no belt or wraps either. too lazy to put em on.

squats:
135 x 5 x 3
155 x 5 x 1

prone hamstring curls:
70 x 10 x 3

hyper extentions:
bw + 25lbs x 10 x 3

weighted decline crunches
bw + 25lbs x 10 x 3

forgot to do calves.
home