Brovatar Korra Posted August 14, 2013 Author Report Share Posted August 14, 2013 Bench Press Day! BP:45x1085x5105x5115x2 (AND FAIL. too ambitious)110x4110x4110x2 (didn't rest enough, and tired and done) Dips:120x10120x10120x9 DB Lat Pull overs 25lb 10x3 BB Row:45x1055x1065x10 PullUps:112x6112x6106x6 MB Toe Touches:10lb 10x3 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 16, 2013 Author Report Share Posted August 16, 2013 I realized I never posted Wednesday's workout. It wasn't a lift day so it was a bunch of core and bodyweight exercises. Some cardio at the end. Yesterday we went for a walk/jog in a nearby park. I'd say out of the 40 minute walk about 10 minutes was actual jogging. It was fun though and something different. And I'm not as terrible at running as I thought I would be. Today's Squat Workout: Squats:45x1085x5105x3125x3125x3145x3x2 (PR!) RDL:45x1085x8105x6115x4 PullUps:19x818x817x8 (this level is 94 pounds of assistance) Dips:120x8110x8100x8 (lb of assistance) Glute Ham Raises: 10x3 (I do these on the reverse sit-up bench thingy) Medicine Ball Toe Touches: 8x3 using 12lb weightThis was originally going to be 10x3, but I immediately felt sore in my abs, still not recovered from wed I guess Farmer's Walks: (About 35 paces, 50ft?)40lb DB each hand50lb DB55lb DB (this was all out maximum effort to get to the end without dropping those things. OOH callouses on my hands are getting thick) I really liked this grouping of exercises, I think I'm going to set this in place as my Squat Day Workout routine. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 18, 2013 Author Report Share Posted August 18, 2013 Bench Press Day! Starting a week of a different technique. Instead of focusing on maximum lifts at 5 reps going for 50-50% of 1RM for 10 reps, as fast as possible (with decent form, of course). Warm-Up:4 inchworms10 burpees BP:45x1055x1065x1075x1085x1085x7 (to failure) Lat Pulldowns:60x1070x1080x1090x10 DB Latpullovers:20lb x 10x3 Leg Press:90x10115x10140x10 Walking Lunges:bodyweightx1010lb x 10x2 Back Extensions:10lbx10x3 Knee Raises:10x4 THIS WAS EXHAUSTING. I think this was actually harder than a max weight day. Hopefully this works pays off when I switch back next week. Earn myself some new PRs. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 22, 2013 Author Report Share Posted August 22, 2013 19 AUG - I found a beautiful trail downtown and went running! I'm following the C25K program, I finished Week 1 day 2 and 3 back to back. About 3.5 miles total. 20 AUG - Deadlift Day. I originally was planing to do lighter weights and higher reps, but when I got there I realized that's no fun. DL:65x1075x10115x5155x6175x2185x0 FAIL (Several attempts with no luck)175x1x2 Clean and Press: 45x10x3 DB Incline Press:15x1017.5x1020x1022.5x10 BB Row:30x1040x1050x10 Dips:110x8110x8100x6 Up-Down Planks: 10x3 Turkish Get-Ups:10lb Kettleball 7 on each side (was going for 10 but exhausted) 21 AUG:Went running downtown C25K Week 1 day 3 and Week 2 day 1, about an hour / 4 miles. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 31, 2013 Author Report Share Posted August 31, 2013 Today's Workout! Haven't lifted in 9 days, so instead of doing my usual set I just did Squats, Deadlifts, and Bench Press and went for PRs. 2 out of 3! Squats:45x1085x5125x3135x3145x3150x3x3155x3 (PR!) BP:45x1085x5105x3115x3120x2x3 (PR!) DL:65x1095x5125x3155x3175x1185 3 ATTEMPTS ALL FAIL155x3175x1x4185 3 ATTEMPTS ALL FAIL I set new PRs in squat and bench press, but I couldn't hit 185 (my previous DL PR). Im just glad I didn't LOSE strength after being off a week. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Nuribaby Posted August 31, 2013 Report Share Posted August 31, 2013 First off let me say I deadlifted my body weight! 185lb! SHIT YEAH. AND While doing squats to warm up someone complemented me on my good form! Totally made my day. I feel like an unstoppable beast! Can I say AMAZZZINGGG! Way to kick some ass! I'm pumped to see your lifts improving so quickly! Quote Nuribaby, Level 2 ScoutSTR 1 | DEX 1 | STA 3 | CON 4.25 | WIS .25 | CHA 1Current Challenge (Prev 1) | Strength in Numbers | Battle Log | MyFitnessPal "Let us, then, be up and doing,With a heart for any fate;Still achieving, still pursuing,Learn to labor and to wait.""A Psalm of Life", Henry Wadsworth Longfellow Link to comment
Brovatar Korra Posted September 2, 2013 Author Report Share Posted September 2, 2013 Can I say AMAZZZINGGG! Way to kick some ass! I'm pumped to see your lifts improving so quickly! Thank you so much! I was so motivated by all the positive feedback the NF community has given me I hit another PR in the overhead press today! Today's workout was again, a bit different from the "plan" I have written down. (I think I've followed the "plan" to the letter maybe twice in 3 months.) It keeps it interesting Overhead Press:45x1055x560x565x570x475x2 (PR!) Lat Pulldown:60x1090x5110x5120x5x2 Back Extensions:25lb 8x3 (new PR, in the past I've only done w/ 10lb weight) Knee Raises:12x3 Battle Rope Slams:15 sec x 4 (wholly crap these were hard!) Sled Pulls w/Rope:25lbx270lbx3(this doesn't include the weight of the sled, which is probably 35-40lb) Sled Pushes: (after we pulled the sled across the gym with the rope we pushed it back)25lbx270lbx1115lbx2 Back to squats on Thursday! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted September 7, 2013 Author Report Share Posted September 7, 2013 Last workout that is part of my 6 week challenge Terms of EnRAMPAGEment. Squats:45x885x3125x3140x3150x4x3 PullUps:19x818x517x516x515x5 (PR!)14x5 (equivalent to 76lb of assistance, or lifting 59% of my bodyweight) Dips:120x8110x5100x590x5 (PR!)80x3 (equivalent to lifting 56.5% of my bodyweight) Glute Ham Raises:10x2 MB Toetouches:10x2 w/12lb ball Sled Pushes and Pulls! Sled pull is with a rope tied to it, pulling across the gym (~about 50ft). The push part is self-explanatory 90x2115x2135x1160x1 (also add the weight of the sled for each of these, about 25-30lb) RAAAAAAAAAAAAAAAAAAAAMPAAAAAAAAAAAAAAAAAGE... complete. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted September 17, 2013 Author Report Share Posted September 17, 2013 Today's workout was short and sweet. After a long day of classes I almost didn't go. And then I told my body IT'S DAY ONE YOU'RE GOING! Squats:45lbx685x6115x4135x5145x4155x3 Pull Ups:18x617x615x614x6 (equivalent to 76lb of assistance)13x3 Deadlifts;65x5135x5165x3185x1190x1 (Got it off the ground but couldn't lock out) Squats felt good, I've been having some issues with my hip lately. I'm pretty sure it's related to an old injury. I gave squats a 5 day rest and that seemed to make a big difference. I was also going to do MB Toe Touches and Farmers Walks but by 9pm I was ready to go home! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted September 21, 2013 Author Report Share Posted September 21, 2013 Today's Workout: Bear Complexes:45lb x 555lb x 565lb x 5 Pull Ups:18x616x615x614x613x6 (76lb of assistance) Incline DB Press:20x625x630x6 Lat PullDown:80lbx7100lbx6120lbx6 The rest was done as a circuit: Back Extensions:10x3 (25lb) Turkish GetUps:15lb kettlebell x 4 MB Toe Touches:12lb 10x2 Row Machine:attempted 1000m, got to 685 before my back started to really hurt. Trying to do this at the very end was a bad idea. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted March 13, 2022 Author Report Share Posted March 13, 2022 Wow. I don't know what to say. This woman was full of gumption. She had a lot to learn - but she was not lacking in drive or determination. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
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