Miss Marissa's Lifting Log

[Rookiebeotch]

2plate/1plate/2plate by next virtual comp? OK?

[matty_mcfly]

2plate/1plate/2plate by next virtual comp? OK?

Seriously. The strength is there. Get your mind right.

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[matty_mcfly]

Also, fitnotes started exporting PRs again, so those will pop-up now.

Good to know!

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[miss_marissa]

Good to know!

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Yea I think it was a bug in the last release

[Rookiebeotch]

Wasn't last release in October?

[miss_marissa]

Wasn't last release in October?

Idk... whatever my phone updated to last week.

Maybe not a release, but some sort of something. < ----technical jargon

[Rookiebeotch]

beta version?

 

or maybe its on your end...

[miss_marissa]

beta version?

 

or maybe its on your end...

remember I'm still new to this smartphone thing....

 

FitNotes Workout - Tuesday 1st March 2016

 

** Buncha Fucking Warmup Shit **

- 1 rep

 

** Sumo Deadlift **

- 135.0 lbs x 5 reps

- 155.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

 

** Overhead Squat **

- 45.0 lbs x 8 reps

- 45.0 lbs x 8 reps

- 45.0 lbs x 8 reps

 

** Neutral Grip Pull Ups - Partner Assist **

- 8 reps

- 8 reps

- 8 reps

 

** Ring Pull Aparts **

- 20 reps

- 20 reps

- 20 reps

 

** Hammer Strength Row **

- 50.0 lbs x 12 reps [Low row]

- 60.0 lbs x 12 reps [PR]

- 60.0 lbs x 12 reps

 

** Close Grip Supine Pulldowns **

- 60.0 lbs x 12 reps [2s squeeze]

- 60.0 lbs x 12 reps

- 60.0 lbs x 12 reps

[miss_marissa]

FitNotes Workout - Thursday 3rd March 2016

 

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 75.0 lbs x 6 reps
- 95.0 lbs x 6 reps [PR] [Hell to the fucking yes!]
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps [Tiny spotter help rep 6]
- 95.0 lbs x 6 reps [Again tiny help rep 6]
- 90.0 lbs x 6 reps [small deload for last set]

 

** Barbell Squat **
- 45.0 lbs x 6 reps
- 95.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps

 

 

^^^ Sooo freaking jacked!!! The most I had ever benched 95 before was two reps!!!!!!!! Freaking stoked right now. Also, I skipped my accessories and I'm doing them tonight.

[AugustaAdaByron]

AWESOME!!!

[SpecialSundae]

BRILLIANT!

Massive PB coming soon!

[miss_marissa]

Thanks! I certainly hope so. It's finally 'clicking'

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[Drazen]

Thanks! I certainly hope so. It's finally 'clicking'

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Just a random thought I had, but this seems like a good real life example of how you will eventually see great results if you keep putting the hard work in and sticking to your plan.  

[miss_marissa]

FitNotes Workout - Friday 4th March 2016

** Dumbbell Military Press Standing **
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps

 

** Parallel Bar Triceps Dip **
- 10 reps [banded]
- 11 reps
- 12 reps

 

** Barbell Upright Row **
- 35.0 lbs x 15 reps [PR] [Oh God. These were stupid hard]
- 35.0 lbs x 15 reps
- 35.0 lbs x 15 reps

 

** Cable Pull Thrus **
- 37.5 lbs x 15 reps
- 50.0 lbs x 15 reps [PR]
- 50.0 lbs x 15 reps

 

** Dumbbell Walking Lunges With Ohp **
- 10.0 lbs x 8 reps [PR] [supposed to be 15 reps, but these are hard lol]
- 10.0 lbs x 8 reps
- 10.0 lbs x 8 reps

 

 

FitNotes Workout - Sunday 6th March 2016

** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 165.0 lbs x 3 reps
- 185.0 lbs x 6 reps [PR] [beltless]
- 185.0 lbs x 6 reps [belt]
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps

^bar path is weird on these, filmed a set. Need to get input from my coach.

 

** Overhead Squat **
- 45.0 lbs x 15 reps [Oops. Misread sheet]
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps

 

** Hammer Strength Row **
- 60.0 lbs x 12 reps [Low row]
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps

 

** Ring Pull Aparts **
- 20 reps
- 20 reps
- 20 reps

 

** Neutral Grip Pull Ups - Band Assist **
- 4 reps

- 4 reps
- 4 reps

- 4 reps
- 8 reps

 

** Chin Ups -Band Assist **
- 12 reps [Was more of a band Pulldowns]
- 12 reps
- 12 reps

 

** Banded Hip Abduction **
- 20 reps
- 20 reps
- 20 reps

 

** Banded Hip Adduction **
- 20 reps
- 20 reps
- 20 reps

[goodbye_farewell]

I feel like you are missing some cardio...

[miss_marissa]

I feel like you are missing some cardio...

 

Cardio..... what is that? Spanish? Italian?

[AugustaAdaByron]

Cardio..... what is that? Spanish? Italian?

 

Greek

 

But not even Greeks do it

[Rookiebeotch]

* Overhead Squat **

- 45.0 lbs x 15 reps [Oops. Misread sheet]

- 45.0 lbs x 8 reps

- 45.0 lbs x 8 reps

How do you accidentally do double reps on overhead squats?

[miss_marissa]

How do you accidentally do double reps on overhead squats?

It got hard around rep 10 so then I double checked.

 

Plus it's only the bar..... and by the bar I mean the 15 lb training bar with 15 lb on each side.

[miss_marissa]

Squat's didn't feel particularly hard? Just harder than they should have felt I think. I'm sure there are lots of factors at play here. Trainer made a comment about me squeezing my glutes at the top and then I was thinking about it too hard and it got me all flustered.

 

FitNotes Workout - Tuesday 8th March 2016

 

** Barbell Squat **
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 175.0 lbs x 6 reps
- 175.0 lbs x 5 reps [Missed rep 6 too deep]
- 175.0 lbs x 6 reps
- 175.0 lbs x 3 reps [Trainer was watching and had some comments and I was thinking too hard]
- 155.0 lbs x 3 reps [Deload to finish the set]
- 155.0 lbs x 6 reps

 

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps [First rep felt really good]
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps

[miss_marissa]

Some core in the living room

 

FitNotes Workout - Wednesday 9th March 2016

** Dead Bugs **
- 6 reps

 

** Superman (time) **
- 00:30
- 00:30

 

** Hollow Hold **
- 00:30
- 00:30

 

** Single Leg Glute Bridge **
- 12 reps
- 12 reps

[miss_marissa]

Accessories I skipped from the other day

 

FitNotes Workout - Thursday 10th March 2016

 

** Buncha Fucking Warmup Shit **
- 1 rep

 

** Overhead Squat **
- 70.0 lbs x 8 reps [PR] [Attempted 50/50 and promptly noped when my wrists hurt]

 

** Close Grip Incline Barbell Bench Press ** <-trying to minimize elbow flare here with these, really focusing on that makes these hard
- 45.0 lbs x 15 reps
- 50.0 lbs x 15 reps [PR]
- 50.0 lbs x 15 reps 

 

** Single Leg Deadlifts **
- 18.0 lbs x 15 reps
- 18.0 lbs x 15 reps

- 18.0 lbs x 15 reps

 

** Chest Supported Single Arm Dumbbell Row **
- 15.0 lbs x 15 reps
- 20.0 lbs x 15 reps [PR]
- 20.0 lbs x 15 reps

 

** Split Jumps **
- 15 reps [Negative resistance by holding on to rings]
- 15 reps
- 15 reps

 

** TRX Face Pulls **
- 20 reps
- 20 reps
- 20 reps

 

** Glute-Ham Raise **
- 12 reps
- 12 reps
- 12 reps

 

** Reverse Hyper **
- 12 reps
- 10.0 lbs x 12 reps [PR]
- 10.0 lbs x 12 reps

 

Split jumps are fucking hard. I was going to do cardio at the end, but those were enough.

[matty_mcfly]

Trainer made a comment about me squeezing my glutes at the top and then I was thinking about it too hard and it got me all flustered.

- 175.0 lbs x 3 reps [Trainer was watching and had some comments and I was thinking too hard]

I feel like something like that happened with deads last night and my comments on your sumo.

Watched this, but don't remember much but I know she discusses having the shoulders in line with the bar. Maybe it helps. Maybe it doesn't. Use what does, fuck the rest (especially if it comes from me)

http://youtu.be/-JyRVv2fdew

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[miss_marissa]

Deadlifts w/ Matty!!!!!
 

FitNotes Workout - Friday 11th March 2016

 

** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps

 

http://instagram.com/p/BC8Rvv0kld7

Matty thinks I need to drop my butt more to get my torso more vertical and therefore get my shoulders over the bar. In the video you can see they are in front a bit and my bar path isn't great because of that. Any one else have an opinion?

 

** Overhead Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps

 

** Neutral Grip Pull Ups - Band Assist **
- 8 reps
- 8 reps
- 8 reps

 

** Hammer Strength Row **
- 60.0 lbs x 12 reps [Low]
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps

 

** Ring Pull Aparts **
- 20 reps
- 20 reps
- 20 reps

 

** Close Grip Supine Pulldowns **
- 60.0 lbs x 12 reps
- 72.0 lbs x 12 reps
- 72.0 lbs x 12 reps

[miss_marissa]

I feel like something like that happened with deads last night and my comments on your sumo.

Watched this, but don't remember much but I know she discusses having the shoulders in line with the bar. Maybe it helps. Maybe it doesn't. Use what does, fuck the rest (especially if it comes from me)

http://youtu.be/-JyRVv2fdew

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Her legs... I want them.

 

It makes sense, I think maybe the engaging the lats is the part that I'm missing. I'll have to play around with that at a bit lighter weight. I think towards the end when she was talking about dropping too low was what I was trying to do after you said something.