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Kae

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  1. Took a break over the holidays, just did light barbell work, and tried the first Zombies! Run intro mission. I did not last and should definitely re-do it. My calves got ridiculously tight, is that I running shoes things? I haven't worn a pair in a while so I'm wondering if that effects it. 1/2/19 Press: 1x5 @ 35 1x5 @ 40 1x3 @ 50 1x3 @ 60 1x3 @ 65 1x3 @ 75 (push press) 1x3 @ 65 1x5 @ 60 - left arm was much weaker than right. Flexed Arm Hang/Negatives: 2, 3, 3 Jumping to Negative Dips: 3, 3, 2
  2. 12/20/18 Deadlift: 1x5 @ 80 1x5 @ 100 1x3 @ 120 1x5 @ 150 1x3 @ 170 1x2 @ 190 Cut out extras because I was doing main lifts the following day. 12/21/18 Squat: 1x5 @ 55 1x5 @ 65 1x3 @ 80 1x5 @ 100 1x3 @ 115 1x2 @ 125 Bench: 1x5 @ 45 1x5 @ 55 1x3 @ 65 1x5 @ 80 1x3 @ 90 1x1 @ 100 - This one was absolutely a psychological victory for me. 100 seemed like a huge barrier to go through, the first two times I tried to unrack the bar I couldn't. But, I took some time, repeat
  3. 12/17/18 Press: 1x5 @ 45 1x5 @ 60 1x3 @ 65 1x1 @ 75 1x3 @ 65 (push press) 1x10 @ 60 (push press) Dip Negatives: 30, 10, 10 Ladder Agility Work: that sideways run thingy (I forgot the name) In and Out x 2 Ickey Shuffle x 4 Rower: 15 min. Stretched last night and will stretch tonight. Thinking I might try out a strongman competition.
  4. 12/14/18 Bench: 1x5 @ 45 1x5 @ 55 1x3 @ 65 1x3 @ 75 1x3 @ 85 1x2 @ 95 1x3 @ 85 1x7 @ 75 12/15/18 1x5 @ 55 1x5 @ 65 1x3 @ 80 1x3 @ 95 1x3 @ 105 1x4 @ 120 1x3 @ 95 1x6 @ 80 Messed up the bar math on the way down the pyramid. Oops. Ring Rows: 10, 10 Bulgarian Split Squats: 10, 10 Got in as much work as I could before having to head out.
  5. Deadlift: 1x5 @ 80 1x5 @ 110 1x3 @ 120 1x3 @ 140 1x3 @ 160 1x6 @ 180 1x3 @ 160 1x8 @ 140 Could have done more but lower back was getting a bit strained/tired so I stopped. Lying Strait Leg Raises 15, 15, 10 Farmers Carry 1, 1 @ 120 lbs for 60 yds 1, 1, 1, 1 @ 150 lbs for 60 yds
  6. Press: 1x6 @ 35 1x3 @ 45 1x5 @ 55 1x5 @ 60 1x2 @ 70 1x4 @ 60 1x5 @ 55 I was struggling with my sets today and thought I wasn't doing so well. Welp...turns out I was only supposed to do sets of 3 today, not 5! So really, I rocked it. Banded Pull Ups: 10, 10, 10, 10 Found a way to do these that I like. Hooray.
  7. Forgot: 21 min. hamstring yoga yesterday 34 min. yoga focused on flexibility today
  8. 11/27/18 Press: 2x6 @ 35 1x3 @ 45 1x5 @ 50 1x5 @ 60 1x3 @ 65 regular 1x3 @ 65 push press Dumbbell Rows 10, 15, 10, 15 @ 17.5 lbs Dip Negatives: 10, 15, 10, 15 Run: 10 mins 11/29/18 Deadlift: 1x5 @ 80 1x5 @ 100 1x3 @ 120 1x5 @ 130 1x5 @ 150 1x6 @ 170 1x5 @ 150 1x6 @ 135 *Fingers failed, started trying pyramid sets for my main lifts. Glute Ham Raise: 20, 20 Lying Toes to Bar Leg Raises 15, 15, 10 Rower:
  9. Yeah, I think I've realized just some cultural things with my gym. One is that people typically just take plates without asking whoever is using that rack/bench (or rather than taking them from one not being used). The other is that people who lift with multiple 45s place them one peg too high - which makes me have to re-arrange everything to get the weights I need. Bench: 1x5 @ 45 1x5 @ 50 1x3 @ 60 1x5 @ 75 1x3 @ 85 1x3 @ 95 Squat: 1x5 @ 50 1x5 @ 60 1x3 @ 75 1x5 @ 90 1x3 @ 105 1x3 @ 115 Could have done m
  10. Deadlift: 1x5 @ 75 1x5 @ 90 1x3 @ 110 1x5 @ 135 1x3 @ 155 1x5 @ 175 Someone just randomly took the 5 and 2.5 lbs plates I was lifting with mid-set. Kinda through me off mentally - is it really so hard to just ask? Still proud that I was able to do 5 at 175! Lying Leg Raises: 15, 15, 15, 5 Did these by holding onto a chair that my partner was sitting in. It was fun! She made a good and (apathetically enthusiastic) coach.
  11. Press: 2x6 @ 30 1x3 @ 45 1x5 @ 50 1x3 @ 60 1x4 @ 65 I've noticed that my press has not stalled yet on this program and is continually progressing. This is actually new for me! Also exciting! I'm wondering if part of it is just better form and more experience with the lift. But I think the other are the assistance exercises really playing a part. Dip Negatives: 15, 15, 15, 5 Dumbbell Row: 15, 15, 15, 5 @ 15 *Those two were superset. Yoke Carry: 1, 1, 1 @ 160 for 20 yards - there and back
  12. 11/9/2018 Deadlift: 1x5 @ 75 1x5 @ 90 1x3 @ 110 1x3 @ 130 1x3 @ 145 1x5 @ 165 Felt good about these. I've adjusted my form for my hips to start lower which has been better for my lower back. Hook grip is a struggle right now for some reason, might consider lifting straps. Did not do accessories. 11/12/2018 Squat: 1x5 @ 45 1x5 @ 55 1x3 @ 70 1x3 @ 80 1x3 @ 95 1x6 @ 100 Bench: 2x6 @ 45 1x3 @ 60 1x3 @ 70 1x3 @ 80 1x4 @ 90 Lat Pull Down: 1x6 @ 105 8, 6 @
  13. Press: 2x6 @ 30 1x3 @ 45 1x3 @ 50 1x3 @ 60 1x4 @ 65 Sitting Pull Up: 8, 8, 6, 8 Dip Negatives: 5, 5, 5, 5 Arms were already pretty tired today so I cut out about half of the reps for my assistance work. I'm not sure if I feel good about that or not.
  14. 11/1/18 Deadlift: 1x5 @ 75 1x5 @ 95 1x3 @ 115 1x5 @ 125 1x5 @ 140 1x6 @ 160 GHR: 20, 15, 15 - had to leave the gym, could not complete leg raises. 11/4/2018 Dumbbell Press: 1x10 @ 5 1x5 @ 15 1x5 @ 20 1x5 @ 25 1x4 @ 35 Dumbbell Goblet Squat: 1x8 @ 35 2x8 @ 45 1x8 @ 50 Circuit: Lat Pulldown @ 115 (10) Pushups (10) Lunges (10) Laying Bent Knee Toes to Head (10) - Completed circuit twice. Was on a weekend get
  15. Thank you! They're definitely my best lift.
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