miss_marissa Posted February 18, 2015 Report Share Posted February 18, 2015 Here is where I will keep track of my workouts from day to day (including during challenges, unless for some reason my challenge should require me to track my workouts) So enjoy! PR TrackingStarting 7/20/15 1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM Squat 205 160 160 150 145 145 145 145 Bench 95 85 85 80 75 75 70 70 Conventional 200 150 150 140 140 140 140 140 Sumo 175 160 160 155 150 140 Front Squat 135BENCHMARK as of 6/4/16 - Push/Pull Meet 1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM Squat 210 200 190 190 185 185 170 165 Bench 105 100 100 95 95 95 80 80 Conventional 231.5 200 200 185 185 185 180 180 Sumo 205 185 185 185 185 185 Front Squat 135 95 95 95 95 95 95 95 Current as of 6/4/16 1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM Squat 210 200 190 190 185 185 170 165 Bench 105 100 100 95 95 95 80 80 Conventional 231.5 200 200 185 185 185 180 180 Sumo 205 185 185 185 185 185 Front Squat 135 95 95 95 95 95 95 95 1 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
matty_mcfly Posted February 18, 2015 Report Share Posted February 18, 2015 Look at you quickly becoming an experienced NFer. Lol I'll be following along to see the awesomeness 2 Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
miss_marissa Posted February 18, 2015 Author Report Share Posted February 18, 2015 The way my current program is structured is one day each week of lower push (squats), lower pull (deadlifts), horizontal push/pull (bench and rows), vertical push/pull (OHP and pullups). Each of the 3 powerlifting lifts get rotated through each week between speed, reps, and max. So for example... this week I have speed deadlifts, max bench press, and rep squats. Next week rep deadlifts, speed bench press, and max squat. and so on and so forth. With an occasional torture deload week thrown in there every now and again. I'll try to structure it as sets x reps x weight (lbs) unless noted otherwise.e will mean each (each leg/arm/dumbbell...) Monday 2/16/2015 - Speed DeadliftsWarmupFront squats sets of 8: 45, 55, 65, 75, 75, 75Deadlift: 10x3x125Sumo deadlifts: 3x8x115RDL: 3x8x85Ab crunches with band resistance: 3x25Stationary bike 20 minutes 1 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
miss_marissa Posted February 18, 2015 Author Report Share Posted February 18, 2015 ALRIGHT! First day in the battle log and I'm already double posting lol 3 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
miss_marissa Posted February 18, 2015 Author Report Share Posted February 18, 2015 Look at you quickly becoming an experienced NFer. Lol I'll be following along to see the awesomenessI know. Check me out lol Are you joining the next challenge by chance? 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
matty_mcfly Posted February 18, 2015 Report Share Posted February 18, 2015 Maybe, it depends when it is. I always have a hard time coming up with actual goals which usually just keeps me in my battle log. 1 Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
miss_marissa Posted February 18, 2015 Author Report Share Posted February 18, 2015 Maybe, it depends when it is. I always have a hard time coming up with actual goals which usually just keeps me in my battle log.Word. Well I'll definitely be following the battle log then 1 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
Tayakin Posted February 18, 2015 Report Share Posted February 18, 2015 Whoo hoo!! I love this! I will have to make one soon. I plan to just keep updated my 6WC for now. I DID MY FIRST STRENGTH STUFF YESTERDAY!!! I read through all the Strength Training 101 articles and some other ones, I had a friend come with me, and I DID MY FIRST ROUTINE (squats+overhead press+deadlift+a couple other things)!!! YAY!! I am using training bars (20lbs-30lbs) for now, though I did use the actually bar + 2x 5lbs weights on it for the dead lift! And 20lb dumbbells for those exercies. I'm going to go more into detail on my old 6WC thread after I write everything down in my notebook (another suggestion from the articles lol). I think I'm gonna make a battle log too as I learn, grow, and (basically) begin my STRENTH TRAINING WHOO!! xD ITS SO FUN!!! I saw a difference in my body JUST FROM ONE DAY, I didn't OVER do it, and I ALREADY FEEL STRONGER WHOO!!! xD I love this community. <3 3 Quote Link to comment
miss_marissa Posted February 18, 2015 Author Report Share Posted February 18, 2015 Whoo hoo!! I love this! I will have to make one soon. I plan to just keep updated my 6WC for now. I DID MY FIRST STRENGTH STUFF YESTERDAY!!! I read through all the Strength Training 101 articles and some other ones, I had a friend come with me, and I DID MY FIRST ROUTINE (squats+overhead press+deadlift+a couple other things)!!! YAY!! I am using training bars (20lbs-30lbs) for now, though I did use the actually bar + 2x 5lbs weights on it for the dead lift! And 20lb dumbbells for those exercies. I'm going to go more into detail on my old 6WC thread after I write everything down in my notebook (another suggestion from the articles lol). I think I'm gonna make a battle log too as I learn, grow, and (basically) begin my STRENTH TRAINING WHOO!! xD ITS SO FUN!!! I saw a difference in my body JUST FROM ONE DAY, I didn't OVER do it, and I ALREADY FEEL STRONGER WHOO!!! xD I love this community. <3I CANT LIKE THIS ENOUGH!!! :D I'm so excited for you and so happy that you are excited for yourself and making a difference in your body and your life! 1 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
Tayakin Posted February 18, 2015 Report Share Posted February 18, 2015 I CANT LIKE THIS ENOUGH!!! :D I'm so excited for you and so happy that you are excited for yourself and making a difference in your body and your life! YAY FOR FITNESS AND STRENGTH TRAINING!!! And thank you. The help I have gotten from the NF community has already transformed my life in less than 2 months!! **bows** I may be just a Padawan, BUT ONE DAY I SHALL BE A LIFTING JEDI! xD But I won't turn to the dark side like this guy (hopefully hehe). 1 Quote Link to comment
miss_marissa Posted February 19, 2015 Author Report Share Posted February 19, 2015 Wednesday 2/18/2015Max Effort Bench Press WarmupDid a crap ton of warm up sets, worked my way up with doubles until 75, then did singles at 75 and up. Tried 90 2 times, first one my trainer literally used one finger to help me up, so CLOSE! He wants me to narrow my grip a little bit though because I guess I am flaring my elbows. So that way I can recruit more tricep strength. So it feels weird, but whatever.... Worked some more singles at 75 with narrower grip. Dumbbell neutral grip bench: 5x8x20eDumbbell rows: 5x8ex20Incline Bench Press: 5x8x45Seated Cable Rows: 5x8x60 20 minutes treadmill walk at 6% incline. Also, I have been crushing my nutrition all week. Just thought I'd throw that out there. 3 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
miss_marissa Posted February 20, 2015 Author Report Share Posted February 20, 2015 Thursday 2/19/2015Rep SquatsWarmupSquats everything for sets of 8: 45, 65, 95,105, 115, 125, 140Olympic Squats: 3x8x95Step Ups: 3x8ex12e dumbbellsHip Ups: 2x20x35Band walks: 2x20e someone remind me to do these tomorrowBoyfriend was doing burpee pullups so I did a few of those for good measure (like 3 of them haha) Also was supposed to do cardio and ending up chatting and realized that by the time we got done talking I was cold so I didn't want to do that. So looks like I'm doubling up sometime this weekend. :/ 1 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
miss_marissa Posted February 21, 2015 Author Report Share Posted February 21, 2015 Friday 2/20/2015 Did my band walks from yesterday - win!Seated Military Press DB: 5x5x17.5eNeutral Grip Pulldowns:4x7x70DB lateral/front raises: 3x8x8e (3 sets each lateral and front)Wide Grip Pulldowns: 3x8x60Tricep Rope pushdowns: 4x12x35Dips: 4x12x55 <--- these were really hard to do as the last thing of the dayTreadmill walk for 12 minutes and then got bored and did sprints for the last 8 30s on 1 min off at 8 mph. 4 minutes walking cool down. I'm thinking I'm going to do yoga on Sunday. 1 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
Mssmaris Posted February 21, 2015 Report Share Posted February 21, 2015 I'm just starting out in fitness (three weeks ago) and today I did my first strength and body weight routine. Absolutly loved it. Reading into your content, you are awesome! So following you! 1 Quote ~~ Level 2 Assassin ~~ STR: 3 | DEX: 0 | STA: 2 | CON: 2 | WIS: 5 | CHA: 4 Let's Gain some! My first challenge > Completed! Some things about me: My Pinterest Link to comment
miss_marissa Posted February 22, 2015 Author Report Share Posted February 22, 2015 I'm just starting out in fitness (three weeks ago) and today I did my first strength and body weight routine. Absolutly loved it. Reading into your content, you are awesome! So following you!Awww Thanks! Welcome to NF :) I also followed your challenge. Good luck! 1 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
miss_marissa Posted February 24, 2015 Author Report Share Posted February 24, 2015 Monday 2/23/2015Rep DeadliftsToday's theme... sets of 8 :'( WarmupLeg Press to warmup the hipsDeadlifts everything sets of 8: 45, 95, 105, 115, 125, 135, 145Sumo Deadlifts: 5x4x135Front Squats: sets of 8: 45, 55, 65, 75, 75RDL: sets of 8: 45, 65, 75, 85 (95? i don't remember) Foam Roll ~5 ish minutes No cardio because lazy. Will do tomorrow. Also my new challenge is up, so you can go see that if you want to. 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
goodbye_farewell Posted February 24, 2015 Report Share Posted February 24, 2015 Excuse me while in lurk in your battle log... 1 Quote Link to comment
matty_mcfly Posted February 24, 2015 Report Share Posted February 24, 2015 Sets of 8 suck. Well in honesty, anything above 6 makes me whine a bit. Great work here Quote "I can. I will. I must." 3rd Challenge - The One Where I Pretend To Be a Strongman; Spoiler 2nd Challenge - The One Where I Pretend To Be a Triathlete; 1st Challenge - The One Where I Move North of Vag; My Daily Battle Log Link to comment
miss_marissa Posted February 24, 2015 Author Report Share Posted February 24, 2015 Excuse me while in lurk in your battle log...Lurking permitted. Sets of 8 suck. Well in honesty, anything above 6 makes me whine a bit. Great work here Anything above sets of 5 is cardio. 2 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
miss_marissa Posted February 27, 2015 Author Report Share Posted February 27, 2015 Wednesday 2/25/15Speed Bench dayWarmupBench Press 10x3x55 Tried to do a little closer grip, squeeze dem elbows in. Could definitely feel the tricep burn.DB Neutral Grip Bench Press: 3x8x20eDB Rows: 3x8x20eIncline BP: 3x8x45Seated Cable Rows: 3x8x60Rear Delt Flyes: 3x20x5e 20+ minutes on Stationary bikePLP day 3 Today is rest day. OOOO yea. TV time. 1 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
miss_marissa Posted February 28, 2015 Author Report Share Posted February 28, 2015 Friday 2/27/15Vertical Push/Pull Seated Military Press: 5x4x20e DBNeutral Grip Pulldowns: 4x8x70DB lateral/front raises: each 3x8x10eWide grip Pulldowns: 3x10x60 <-- I thought these would be harder after doing neutral grip, but they weren't too badDips: 4x12x55 (on the hammer strength)Tricep Rope Pushdowns: 2x12x35, 2x12x30 triceps got tiiiired Treadmill incline walk 20 minutes Also did my PLP day 5 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
miss_marissa Posted March 1, 2015 Author Report Share Posted March 1, 2015 Saturday 2/28/15Max Squat(Not an actual Max, worked up to 95% of my current 1RM) Foam roll + warmupSquats: 5x45. 5x75, 5x95, 3x105, 2x115, 2x125, 2x135 - belt on, 1x145, 1x155, 1x165, 1x170Olympic Squats a.k.a ATG: 3x8x100Step Ups: 3x8x15e dumbbellsHip Ups: 2x20x35 plateBand walks: 2x20 eAlso added in some abs because I was feeling it:20 leg raises20 1/2 Vups w/ 10#20 russian twists w/ 10# And PLP:6 pushups, 6 walking lunges, 6 banded pullups 2 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
miss_marissa Posted March 3, 2015 Author Report Share Posted March 3, 2015 Monday3/2/2015 <--- oh my gosh it's already MarchMax Deadlifts (work up to 95% 1RM) Dynamic warmupDeadlifts: 8x45, 5x95, 3x105, 3x115, 3x125, 3x135, 1x145, 1x155, 1x165, <- belt on, 1x175, 1x180 Felt like I used a little bit more back than hamstrings... should work on that. I think I may not have been as 'mobile' as I could have been. I skimped on the warmup a little.Sumo Deadlifts: 5x3x145 These felt good. Like really good. Like sum deadlifts could be a thing from now on, good.Hack Squat: 3x8x 20 <- because squat racks were fullRDL: 3x8x85Banded crunches: 3x25 PLP day 8Bike 20 minutesFoam rolled my life away. 1 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
miss_marissa Posted March 5, 2015 Author Report Share Posted March 5, 2015 Wednesday 3/4/15Bench Press Reps and RowsI don't have written down exactly what I did because my trainer deviated from the plan, but here is a brief summary:Roughly 8 sets of 5 bench press, working on lowering the bar slow and controlled and not flaring my elbowsClose grip bench press 4 or 5 sets of 15 - really hammering those tricepsAt some point around here I told my trainer 'I ain't no little bitch' I now regret that statement:Hammer Strength High Rows - 4 sets of 12What's that? Some more bench pressing? incline hammerstrength bench press - work up to 15 lbs each side and then do a freaking dropset.Didn't crush your back enough with high rows? Let's do some more low rows.... how about another 4 sets of 12.Triceps aren't falling off yet? Tricep bar pushdowns, approximately 80 sets of 1000 with... you guessed it, a dropset!!Went to do my PLP started to do a pushup and collapsed onto the mat. Had to do my pushups on my knees and use the big band for my chinups while some little high school shit was right next to me cranking them out with no bands. Sigh. 1 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
miss_marissa Posted March 6, 2015 Author Report Share Posted March 6, 2015 Friday 3/6/2015 So worked with trainer again and he didn't use the written plan. So again here is summary of what I remember. Lat pulldowns: neutral grip, wide grip and reverse grip.... a bunch of sets of each.OHP a bunch of different ones using different grips and set/rep schemesRear delt flyesTricep Rope Pushdowns Finished with 20 minutes on incline treadmill and the longest foam roll sesh ever. 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
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