Kae Gets a Battle Log

[RubiksCat]

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!

[Kae]

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

[Kae]

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.

[Kae]

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.

[Kae]

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

[Kae]

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

[Kae]

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)

[Kae]

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

[Kae]

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

[Kae]

Press:

1x6 @ bar

1x5 @ 50

1x3 @ 60

1x4 @ 65

 

Bodyweight Ring Row:

12, 10, 10, 8, 10

 

Dip Negatives:

10, 7, 12, 10, 11

[Kae]

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.

[Kae]

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

[RubiksCat]

Some impressive deadlift numbers. Keep hanging in there and raising the bar (no pun intended).

[Kae]

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.

[Kae]

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.

[Kae]

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.

[Kae]

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

[Kae]

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

[Kae]

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.

[RubiksCat]

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.

[Kae]

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."

[Kae]

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

[Kae]

Forgot:

21 min. hamstring yoga yesterday

34 min. yoga focused on flexibility today

[Kae]

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.

[Kae]

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