RubiksCat Posted August 29, 2018 Report Share Posted August 29, 2018 12 minutes ago, Kae said: This is a Swiss Bar, it allows you to do rows and press in a neutral grip (hands facing each other). oh wow, I haven't seen one of those at my gym. Take care of yourself out there and I hope your mental turmoil doesn't get the better of you. Adaptation to your struggles, that's great! Quote Link to comment
Kae Posted September 14, 2018 Author Report Share Posted September 14, 2018 Day 1 running 5/3/1 with the bodyweight accessory set up. For the recommended bodyweight movements, I try to hit 50 total and just go down progressions when I'm not able to do any further in that progression. Press: 1x5 @ 45 1x5 @ 50 1x6 @ 60 Chin Ups: 3 @ negatives 1x2, 3x5 @ jackknife 3x10 @ bodyweight row Dips: 5x10 @ feet elevated Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted September 16, 2018 Author Report Share Posted September 16, 2018 Realized I did the programming wrong and did not complete 3x5 for my working sets last day at the gym. So I tacked some onto the beginning of today. Press: 2x5 @ 55 Deadlift: 2x5 @ 120 1x5 @ 135 2x5 @ 155 1x8 @ 155 Glute Ham Raise: 10, 10, 10, 7, 10 Leg Raises: 10, 10 - hanging bent knee 15, 15 - laying straight leg Every single deadlift platform at the gym today was occupied by other female-bodied people. I lived a gym dream I didn't realize I had. Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted September 20, 2018 Author Report Share Posted September 20, 2018 9/20/2018 Bench: 2x5 @ 65 1x5 @ 75 2x5 @ 85 1x3 @ 85 (bad day, failed last two) Bodyweight Rows: 10, 8, 4, 7 Pushups: 6, 3 10, 8, 7 @ 3/4 pushups Squats: Paused squats w/PVC pipe for challenge Did not have enough time to complete the entire programmed routine for the day so I cut down the accessories to about half of what was called for. Also noticed that my endurance is pretty low for both. Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted September 25, 2018 Author Report Share Posted September 25, 2018 Squat: 2x5 @ 75 1x3 @ 85 2x5 @ 95 1x6 @ 95 Fixed my squat form! It felt much better today. I finally feel like I'll be able to progress. Lunges: 26 walking @ 36 24 backwards @ 36 Sit Ups: 25, 25 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted September 28, 2018 Author Report Share Posted September 28, 2018 9/27/2018 Press: 2x5 @ 50 1x3 @ 55 2x3 @ 60 1x5 @ 60 Bodyweight Rows: 8, 8, 10, 8, 10, 6 Feet Elevated Dips: 10, 10, 8, 8, 8, 6 Sled Push 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted October 1, 2018 Author Report Share Posted October 1, 2018 9/30/18 Deadlift: 2x5 @ 130 1x3 @ 145 2x3 @ 165 1x6 @ 165 Finally used the gyms bar that is specifically labelled for deadlifts. My shoulders are so narrow that usually only my pinky finger (and it's corresponding callous) are on the knurling. This bars knurling is so intense that it ripped open the pinky finger callous on my right hand. Will probably stick to their multi-use bars from now on. = ) Glute Ham Raise: 10, 10, 20, 10 Hanging Leg Tuck: 12, 10, 10, 9, 9 Bike Ride: 15 minutes riding (by estimation) 5 minutes walking (by estimation) Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted October 5, 2018 Author Report Share Posted October 5, 2018 10/4/2018 Bench: 2x5 @ 70 1x3 @ 80 2x3 @ 90 1x3 @ 90 Ring Rows: 13, 9, 10, 8, 10 The first set I didn't engage my lats much, fixed by the latter sets. Though, I think I used my legs for assistance more than needed. Pushups: 10, 4, 6, 3 These were lacking. Got kicked out of the room I was using by a trainer and didn't finish them up. Running: 10m 30s Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted October 7, 2018 Author Report Share Posted October 7, 2018 10/6/2018 - Bike Ride: ~20 min. ~12 min. ~7 min. Biked all day yesterday, through the sunshine and rain. I'm really proud of myself because I only walked for 1 block out of all of it. Today - Squat: 2x5 @ 80 1x3 @ 90 2x3 @ 100 1x5 @ 100 Lunges: 50 Sit Up: 20, 10, 10, 10 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted October 10, 2018 Author Report Share Posted October 10, 2018 Press: 1x6 @ bar 1x5 @ 50 1x3 @ 60 1x4 @ 65 Bodyweight Ring Row: 12, 10, 10, 8, 10 Dip Negatives: 10, 7, 12, 10, 11 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted October 12, 2018 Author Report Share Posted October 12, 2018 Deadlift: 1x8 @ 95 1x5 @ 135 1x3 @ 155 1x5 @ 175 GHR: 25, 25 Hanging Bent Knee Leg Raises: 10, 10, 10 Hanging Knee Tuck: 10, 10 Today felt really good. Almost re-ripped open that same callous but adjusted to move my hands further in during the deadlift. Conveniently that felt stronger and improved my lift. 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted October 30, 2018 Author Report Share Posted October 30, 2018 10/14/18 - Bench: 1x8 @ bar 1x5 @ 75 1x3 @ 85 1x3 @ 95 Swiss Bar Row: 3x12 @ 75 10/19/18 - Squat: 1x8 @ bar 1x5 @ 75 1x3 @ 95 1x4 @ 105 Beginner Shrimp Squat: 10, 10 Lunges: 30 Sit-ups: 30, 20 10/25/18 Press: 2x6 @ 30 1x5 @ 40 Deadlift: 1x5 @ 75 1x5 @ 90 1x5 @ 110 Bench: 1x3 @ 45 1x5 @ 50 1x5 @ 60 Squat: 1x5 @ 45 1x5 @ 55 1x5 @ 70 Prowler: There and back x 3 10/27/18 Moderate hike @ 1.5 mile 10/29/2018 Press: 2x6 @ 30 1x3 @ 45 1x5 @ 50 1x5 @ 55 1x5 @ 60 Dip Negatives: 5, 7, 7, 8, 8, 6, 6, 3 Dumbbell Rows: 5x10 @ 15 Battle Ropes: 10 alternating arms, rest, 10 double slam, rest x 4 2 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
RubiksCat Posted November 6, 2018 Report Share Posted November 6, 2018 Some impressive deadlift numbers. Keep hanging in there and raising the bar (no pun intended). Quote Link to comment
Kae Posted November 6, 2018 Author Report Share Posted November 6, 2018 1 hour ago, Rubik'sCat said: Some impressive deadlift numbers. Keep hanging in there and raising the bar (no pun intended). Thank you! They're definitely my best lift. 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted November 6, 2018 Author Report Share Posted November 6, 2018 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 getaway with family so this is an improvised version of what I was supposed to do for my bench and squat workouts. Worked out pretty well but I didn't want to stay too long in the gym so I cut out some of the circuit. 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted November 7, 2018 Author Report Share Posted November 7, 2018 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. Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted November 12, 2018 Author Report Share Posted November 12, 2018 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 @ 90 2x10 @ 75 Prowler: 2x there and back 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted November 17, 2018 Author Report Share Posted November 17, 2018 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 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted November 18, 2018 Author Report Share Posted November 18, 2018 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. 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
RubiksCat Posted November 19, 2018 Report Share Posted November 19, 2018 I used to have a work study job at my colleges gym in the past, some people really don't display common courtesy in the gym sometimes. Not re-racking the weights is most common everywhere apparently. Interesting partner assisted exercise at the end. That's thinking outside the box. Quote Link to comment
Kae Posted November 21, 2018 Author Report Share Posted November 21, 2018 On 11/19/2018 at 1:55 PM, Rubik'sCat said: I used to have a work study job at my colleges gym in the past, some people really don't display common courtesy in the gym sometimes. Not re-racking the weights is most common everywhere apparently. Interesting partner assisted exercise at the end. That's thinking outside the box. 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 more on my last set but wasn't in a good place mentally and let myself stop. Bulgarian Split Squats: 10 Pushups: 10 Left early to pack for holiday travel today. Will try to do a couple of circuits made of my assistance exercises during vacation as my "deload." Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted December 3, 2018 Author Report Share Posted December 3, 2018 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: 10:30 @ 2 12/3/18 Squat: 1x5 @ 55 1x5 @ 65 1x3 @ 80 1x5 @ 85 1x5 @ 100 1x5 @ 115 1x3 @ 100 1x8 @ 85 Bench: 1x5 @ 45 1x5 @ 55 1x3 @ 65 1x5 @ 70 1x5 @ 80 1x4 @ 90 1x5 @ 80 1x10 @ 70 Lunges: 15, 10 @ 18 lbs Bent Knee Ring Row: 10, 10 Pushups: 10, 6 @ 1" elevated Situps: 15, 15 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted December 3, 2018 Author Report Share Posted December 3, 2018 Forgot: 21 min. hamstring yoga yesterday 34 min. yoga focused on flexibility today Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted December 7, 2018 Author Report Share Posted December 7, 2018 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. 1 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Kae Posted December 9, 2018 Author Report Share Posted December 9, 2018 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 2 Quote Former Challenges 1 2 3 4 5 6 Daily Battle Log Kae Gets a Battle Log Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.