Rookiebeotch Posted June 17, 2016 Author Report Share Posted June 17, 2016 Wednesday. Skipped morning stuff because no sleep. Vert upper late night. Happy about both ohp@155 and the pullup volume. BW = 194 FitNotes Workout - Wednesday 15th June 2016 ** Overhead Press ** (Vertical Upper Superset) - 115.0 lbs x 10 reps - 135.0 lbs x 10 reps - 155.0 lbs x 5 reps ** Pull Up ** (Vertical Upper Superset) - 194.0 lbs x 20 reps - 194.0 lbs x 20 reps - 194.0 lbs x 20 reps Thursday. Morning highbar was difficult because I am weak. Late night horizontal upper went well with a decent 7rep set. BW = 193 FitNotes Workout - Thursday 16th June 2016 ** High Bar Squat ** (Morning) - 115.0 lbs x 10 reps - 205.0 lbs x 10 reps - 255.0 lbs x 5 reps ** Bench Press ** (Horizontal Upper Superset) - 115.0 lbs x 10 reps - 205.0 lbs x 10 reps - 235.0 lbs x 7 reps ** Paused Barbell Row ** (Horizontal Upper Superset) - 115.0 lbs x 15 reps - 135.0 lbs x 15 reps - 165.0 lbs x 8 reps My left shoulder is on the edge of impingement. I only noticed this week that I have let it settle in a rolled forward position. I've been getting pain in the armpit for a while during OHP, and now my bicep and front delt have started to tighten up painfully. I am trying to fix it now, but keeping it pushed back while stretching, poking, and applying ART all day is pretty uncomfortable. I also think part of the cause is there might be a torn scap muscle responsible for the looseness on the backside. Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted June 21, 2016 Author Report Share Posted June 21, 2016 Friday. BW = 193 Saturday. Nothing. Sunday. Quick vertical circuit before GoT. Good training for trying to retreat over a mountain of piled up corpses. Not the best training for running a zigzag pattern across a large field. Straight and slow is fine, however. How could I know I was prepared to be a Stark? FitNotes Workout - Sunday 19th June 2016 ** Front Squat ** (Vertical Circuit) - 115.0 lbs x 12 reps - 165.0 lbs x 10 reps ** Overhead Press ** (Vertical Circuit) - 115.0 lbs x 8 reps - 135.0 lbs x 7 reps ** Pull Up ** (Vertical Circuit) - 193.0 lbs x 15 reps - 193.0 lbs x 15 reps Monday. Getting fat like a Baratheon and pounding out a few bench reps so I can stab boars. No wine, though. 'Accidents' can happen. BW = 198 FitNotes Workout - Monday 20th June 2016 ** Bench Press ** (Horizontal Upper Superset) - 135.0 lbs x 15 reps - 205.0 lbs x 10 reps - 245.0 lbs x 5 reps ** Paused Barbell Row ** (Horizontal Upper Superset) - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps There is only one true exercise, and it's name is deadlifts. And what do we say to deadlifts? Not today. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Sam Ashen Posted June 22, 2016 Report Share Posted June 22, 2016 RB! Which island do you live on? Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Rookiebeotch Posted June 22, 2016 Author Report Share Posted June 22, 2016 8 hours ago, Sam Ashen said: RB! Which island do you live on? The one named Hawaii. The 'Big Island' 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted June 22, 2016 Author Report Share Posted June 22, 2016 Tuesday. Skipped morning stuff again. BW =194 FitNotes Workout - Tuesday 21st June 2016 ** Overhead Press ** (Vertical Upper Superset) - 115.0 lbs x 10 reps - 135.0 lbs x 10 reps - 155.0 lbs x 5 reps ** Pull Up ** (Vertical Upper Superset) - 194.0 lbs x 20 reps - 194.0 lbs x 20 reps - 194.0 lbs x 20 reps 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted June 29, 2016 Author Report Share Posted June 29, 2016 Catch up time. Wednesday. Skipped morning lower body stuff again. Horizontal Upper at night. 255x4 ain't far off from my best. BW = 195 FitNotes Workout - Wednesday 22nd June 2016 ** Bench Press ** (Horizontal Upper Superset) - 135.0 lbs x 10 reps - 205.0 lbs x 10 reps - 255.0 lbs x 4 reps ** Paused Barbell Row ** (Horizontal Upper Superset) - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps Thursday morning deadlift bitch-out. BW = 195 FitNotes Workout - Thursday 23rd June 2016 ** Deadlift ** (Morning) - 135.0 lbs x 10 reps - 225.0 lbs x 10 reps - 315.0 lbs x 5 reps Friday morning frontsies. Bodyweight going up on Friday when is normally goes down. Uh oh. BW = 196 FitNotes Workout - Friday 24th June 2016 ** Front Squat ** (Morning) - 135.0 lbs x 10 reps - 185.0 lbs x 10 reps - 185.0 lbs x 10 reps Saturday I did highbar which I do not fully remember doing. FitNotes Workout - Saturday 25th June 2016 ** High Bar Squat ** - 135.0 lbs x 10 reps - 205.0 lbs x 10 reps - 225.0 lbs x 10 reps - 245.0 lbs x 7 reps Sunday. Short vertical full circuit. Then OMGGoT! FitNotes Workout - Sunday 26th June 2016 ** Overhead Press ** (Vertical Circuit) - 115.0 lbs x 10 reps - 135.0 lbs x 10 reps ** Pull Up ** (Vertical Circuit) - 196.0 lbs x 20 reps - 196.0 lbs x 20 reps ** Front Squat ** (Vertical Circuit) - 115.0 lbs x 10 reps - 205.0 lbs x 8 reps Monday. Nothing. Called in sick to work. Tuesday. Morning wuss deads. Evening horizontal. 265x3 only 5lbs away from matching my pr. Recent PR on bodyweight! BW = 198! FitNotes Workout - Tuesday 28th June 2016 ** Deadlift ** (Morning) - 205.0 lbs x 10 reps - 315.0 lbs x 10 reps [+chalk +switch] ** Bench Press ** (Horizontal Upper Superset) - 135.0 lbs x 11 reps - 205.0 lbs x 10 reps - 265.0 lbs x 3 reps - 235.0 lbs x 7 reps - 235.0 lbs x 6 reps ** Paused Barbell Row ** (Horizontal Upper Superset) - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps - 165.0 lbs x 8 reps - 165.0 lbs x 8 reps I think it's near time I get back on caloric track. Not for tomorrow's weigh in though, I ate many things today. Sam Ashen is coming to Hawaii! After I greet him with Canada jokes, I will beat him at his own game and show him what it means to eat a large meal. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted June 30, 2016 Author Report Share Posted June 30, 2016 Wednesday. Morning frontsies. Evening horizontal. Got the 5th rep this session. My OHP @ 155 pr is 7 reps. Someone must have slipped me roids that day. Pullup PRs tonight because I am fat. BW = 198 FitNotes Workout - Wednesday 29th June 2016 ** Front Squat ** (Morning) - 115.0 lbs x 10 reps - 205.0 lbs x 8 reps - 205.0 lbs x 8 reps ** Overhead Press ** (Vertical Upper Superset) - 115.0 lbs x 10 reps - 135.0 lbs x 10 reps - 155.0 lbs x 5 reps ** Pull Up ** (Vertical Upper Superset) - 198.0 lbs x 20 reps [PR] - 243.0 lbs x 12 reps [PR] [+45] - 258.0 lbs x 7 reps [+60] Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted July 5, 2016 Author Report Share Posted July 5, 2016 Thursday. Morning highbar. Evening horizontal. The triple was 5lbs lower than my best triple. BW = 198 FitNotes Workout - Thursday 30th June 2016 ** High Bar Squat ** (Morning) - 135.0 lbs x 10 reps - 205.0 lbs x 10 reps - 225.0 lbs x 10 reps ** Bench Press ** (Horizontal Upper Superset) - 115.0 lbs x 10 reps - 205.0 lbs x 10 reps - 245.0 lbs x 5 reps - 265.0 lbs x 3 reps ** Paused Barbell Row ** (Horizontal Upper Superset) - 115.0 lbs x 15 reps - 135.0 lbs x 15 reps - 155.0 lbs x 12 reps - 175.0 lbs x 10 reps Friday. Morning frontsies. BW =196 FitNotes Workout - Friday 1st July 2016 ** Front Squat ** - 115.0 lbs x 10 reps - 185.0 lbs x 10 reps - 225.0 lbs x 5 reps - 225.0 lbs x 5 reps Saturday. Nothing Sunday. Nothing Monday. DLs in the morning. Good to know I can still pull 4plate. Quick vertical in the evening. 1plate x11 matches my pr. FitNotes Workout - Monday 4th July 2016 ** Deadlift ** (Morning) - 115.0 lbs x 10 reps - 205.0 lbs x 5 reps - 295.0 lbs x 5 reps [+chalk] - 345.0 lbs x 5 reps [+switch] - 345.0 lbs x 5 reps - 365.0 lbs x 1 rep [+belt] - 385.0 lbs x 1 rep - 405.0 lbs x 1 rep ** Overhead Press ** (Vertical Upper Superset) - 115.0 lbs x 7 reps - 135.0 lbs x 11 reps ** Pull Up ** (Vertical Upper Superset) - 198.0 lbs x 10 reps - 243.0 lbs x 10 reps [+45] Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted July 6, 2016 Author Report Share Posted July 6, 2016 Tuesday. Morning frontsies. Evening horizontal. I got angry thinking about work and accidentally baker dozened 205 for a pr. Then I matched my pr double. Flappy scap work at the end. BW = 197 FitNotes Workout - Tuesday 5th July 2016 ** Front Squat ** (Morning) - 135.0 lbs x 10 reps - 185.0 lbs x 10 reps - 185.0 lbs x 10 reps ** Bench Press ** (Horizontal Upper Superset) - 135.0 lbs x 10 reps - 205.0 lbs x 13 reps [PR] - 255.0 lbs x 3 reps - 275.0 lbs x 2 reps ** Paused Barbell Row ** (Horizontal Upper Superset) - 135.0 lbs x 15 reps - 135.0 lbs x 15 reps - 165.0 lbs x 8 reps - 165.0 lbs x 8 rep ** Look, I'm Flying ** - 10.0 lbs x 20 reps [PR] Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Emerald_Dragonfly Posted July 6, 2016 Report Share Posted July 6, 2016 Out of curiosity, why do you split up your workouts? Is there a training reason to do so, or is it a time thing, or...? Quote ~Emerald_Dragonfly Level 13 Warrior Link to comment
Rookiebeotch Posted July 6, 2016 Author Report Share Posted July 6, 2016 Home gym. There is not much loss of time by splitting into more sessions. It allows me to be fresh for more sets. I also like having different muscle groups at different stages of recovery at any given time, assuming that I don't skip workouts all weekend. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Jord Posted July 11, 2016 Report Share Posted July 11, 2016 Big thumbs up to you sir. I''m catching up on your battle log. Also, if I had a home gym I would totally split up my workouts too. For glory and honor and gains and all that jazz. Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Emerald_Dragonfly Posted July 11, 2016 Report Share Posted July 11, 2016 On 6/29/2016 at 3:54 AM, Rookiebeotch said: Sam Ashen is coming to Hawaii! After I greet him with Canada jokes, I will beat him at his own game and show him what it means to eat a large meal. I believe that I speak for all the nerds when I say...I'd like to see pics and/or video of both the lifting and the MFP PRs that are sure to happen. Have fun! 2 Quote ~Emerald_Dragonfly Level 13 Warrior Link to comment
Rookiebeotch Posted July 11, 2016 Author Report Share Posted July 11, 2016 Let's see..., where did I leave off? Wednesday. Morning highbar. I forget why I skipped upper body evening. BW = 197 FitNotes Workout - Wednesday 6th July 2016 ** High Bar Squat ** - 165.0 lbs x 10 reps - 205.0 lbs x 10 reps - 235.0 lbs x 10 reps Thursday. Morning frontsies. Again, unsure why I skipped upper body. BW = 196 FitNotes Workout - Thursday 7th July 2016 ** Front Squat ** - 115.0 lbs x 10 reps - 185.0 lbs x 10 reps - 205.0 lbs x 8 reps - 225.0 lbs x 6 reps - 245.0 lbs x 3 reps Friday. Morning deadlifts. Skipped evening workout because Friday game night. FitNotes Workout - Friday 8th July 2016 ** Deadlift ** - 185.0 lbs x 10 reps - 275.0 lbs x 5 reps - 325.0 lbs x 10 reps [+chalk +switch] Saturday. Solid frontsquats. FitNotes Workout - Saturday 9th July 2016 ** Front Squat ** - 115.0 lbs x 10 reps - 165.0 lbs x 10 reps - 185.0 lbs x 10 reps - 185.0 lbs x 10 reps - 205.0 lbs x 10 reps - 225.0 lbs x 6 reps Sunday. Bench with insignificant scap work. FitNotes Workout - Sunday 10th July 2016 ** Bench Press ** - 115.0 lbs x 12 reps - 205.0 lbs x 10 reps - 225.0 lbs x 8 reps - 245.0 lbs x 5 reps - 245.0 lbs x 5 reps Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Jord Posted July 12, 2016 Report Share Posted July 12, 2016 Look at all those sets of 10! See, maybe I WILL survive the juggernaut? Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Rookiebeotch Posted July 12, 2016 Author Report Share Posted July 12, 2016 7 hours ago, Taddea Zhaan said: Look at all those sets of 10! See, maybe I WILL survive the juggernaut? Most of those are 1x10 preceded by warm up sets that I cap at 10 reps. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
miss_marissa Posted July 12, 2016 Report Share Posted July 12, 2016 Are you excited for Mr. Robot season2? Quote Current Challenge # 39 | #38 | #37 | #36 | #35 |#34 | #33 | #32 | #31 | #30 | #29 | #28 | #27 | #26 | #25 | # 24 | #23 | #22 | #21 | #20 | #19 | #18 | #17 | #16 | #15 | #14 | #13 | #12 | #11 | #10 | #9| #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 | Battle Log Instagram | Goodreads Link to comment
Rookiebeotch Posted July 13, 2016 Author Report Share Posted July 13, 2016 6 hours ago, miss_marissa said: Are you excited for Mr. Robot season2? 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted July 14, 2016 Author Report Share Posted July 14, 2016 Monday. Nothing. BW = 201 Tuesday. (Pre)rehab shoulder stuff not worth logging. Injury warning alarm sounded by the left coracobrachialis. Little bitch of a muscle. BW = 199 Wednesday. Morning highbar widowmaker. Evening horizontal superset; bench + Yates. Bench to big 8rep pr and Yates to counter tension the coracobrachialis. Then ramping singles to match my 1rm while flapping dime plates in between to keep scaps tight. Bw = 198 FitNotes Workout - Wednesday 13th July 2016 ** High Bar Squat ** - 85.0 lbs x 10 reps - 105.0 lbs x 10 reps - 185.0 lbs x 25 reps ** Bench Press ** - 115.0 lbs x 12 reps - 185.0 lbs x 12 reps - 235.0 lbs x 8 reps [PR] - 255.0 lbs x 1 rep - 275.0 lbs x 1 rep - 285.0 lbs x 1 rep ** Yates Row ** - 115.0 lbs x 15 reps - 185.0 lbs x 15 reps - 235.0 lbs x 8 reps [PR] Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted July 15, 2016 Author Report Share Posted July 15, 2016 On 7/12/2016 at 6:34 PM, Rookiebeotch said: Passing the baton... So obvious now. Favorite face of the episode: Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Jord Posted July 15, 2016 Report Share Posted July 15, 2016 25 reps, jeezy creezy had to google yates row, fascinating Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
Rookiebeotch Posted July 15, 2016 Author Report Share Posted July 15, 2016 3 hours ago, Taddea Zhaan said: 25 reps, jeezy creezy I've done 30 @ 205 when I was doing my space program challenge. Widowmaker squat sets are interesting. Take your 10rm weight and after the repping the given 10, just keep going 1-2reps at a time, taking a few deep breaths between reps. I've never put a widowmaker set rep on the safeties. It seems that 'one more' is always possible if you have the willpower to resist the discomfort from the burning in the lungs and the muscles. There is something about the squat movement that your body refuses to fail. 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Rookiebeotch Posted July 19, 2016 Author Report Share Posted July 19, 2016 Some catch up. Thursday. Morning frontsies. Oh look, a pr. BW = 197 FitNotes Workout - Thursday 14th July 2016 ** Front Squat ** - 115.0 lbs x 10 reps - 185.0 lbs x 10 reps - 235.0 lbs x 5 reps [PR] Friday. Sam Ashen's 10x10 DL session. Brutal. I skipped a DL set. I did scap work while Mr. Ashen did back extensions. And I subbed a barbell bench set into the end of the dumbbell benching because the stretch felt so good. Failing to contrast shower that night was a huge mistake. FitNotes Workout - Friday 15th July 2016 ** Deadlift ** - 135.0 lbs x 10 reps [+chalk] - 225.0 lbs x 10 reps - 295.0 lbs x 10 reps [+switch] - 295.0 lbs x 10 reps - 295.0 lbs x 10 reps - 295.0 lbs x 8 reps - 295.0 lbs x 8 reps - 295.0 lbs x 6 reps - 295.0 lbs x 10 reps - 295.0 lbs x 7 reps - 295.0 lbs x 6 reps ** High Bar Squat ** - 135.0 lbs x 8 reps - 205.0 lbs x 8 reps - 215.0 lbs x 8 reps - 225.0 lbs x 8 reps ** Flat Dumbbell Bench Press ** - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps ** Bench Press ** - 225.0 lbs x 7 reps ** Look, I'm Flying ** - 10.0 lbs x 20 reps - 10.0 lbs x 20 reps - 10.0 lbs x 20 reps ** Single Arm Dumbbell Row ** - 70.0 lbs x 10 reps [PR] - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps - 70.0 lbs x 8 reps Saturday. Nothing. Standing and sitting problems. Sunday. Nothing. Monday. Walking = waddling. BW = 204 I haven't had to deal with crippling DOMS since before I was introduced to contrast showers. Serves me right for not doing it on Friday. 2 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
Sam Ashen Posted July 20, 2016 Report Share Posted July 20, 2016 5 hours ago, Rookiebeotch said: Friday. Sam Ashen's 10x10 DL session. Brutal. I skipped a DL set. I did scap work while Mr. Ashen did back extensions. And I subbed a barbell bench set into the end of the dumbbell benching because the stretch felt so good. Failing to contrast shower that night was a huge mistake. Broki was amused! She also could not believe I left so little food on a plate in an eating contest. Glad you're feeling better! 2 Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Rookiebeotch Posted July 20, 2016 Author Report Share Posted July 20, 2016 Tuesday. I spent all day kicking my hams over armrests, railings, and random furniture edges and pulling the muscle through the compression for some ART. My hams are still wrecked, but I expect to walk normally tomorrow. Moved the barbell today. Morning frontsies cut short to steal the pokemon gym across the street and not be late for work. Evening volume vertical. BW = 200 FitNotes Workout - Tuesday 19th July 2016 ** Front Squat ** (Morning) - 135.0 lbs x 10 reps - 185.0 lbs x 10 reps - 185.0 lbs x 10 reps ** Overhead Press ** (Vertical Upper Superset) - 115.0 lbs x 12 reps - 115.0 lbs x 12 reps - 115.0 lbs x 12 reps - 115.0 lbs x 12 reps ** Pull Up ** (Vertical Upper Superset) - 200.0 lbs x 15 reps - 200.0 lbs x 15 reps - 200.0 lbs x 15 reps - 200.0 lbs x 15 reps 1 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to comment
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