ThighGrl's Workout Log

[EpicThighGrl2]

Hi all! I decided to start a workout log here, cuz why not? I'm currently following a 5x5 style routine that's heavily inspired by the Stronglifts 5x5 plan. I tried Stronglifts last year just to try something different, and it seems that my body is responding rather well to it. Though I found that I can't do deadlifts; once the weight gets to around 150# it's causing me to hold tremendous tension between my shoulder blades to the point where I can't sleep at night, which makes the tension even worse, and all of that stresses me out, which creates even more upper back tension, etc. So I made some modifications to the 5x5 program, to replace the deadlifts with lunges, and to tailor it a bit more to my goals, and I'm currently doing this:

Workout A
Squats heavy 4x5
Press 5x5
Barbell Rows 5x5

Workout B
Squats light 4x5
Pull ups 3,3,2,2
Lunges 3x8

I workout Mo, We, Fr in the morning, altering workouts A and B. The quests: more epic thighs and equally epic glutes, being able to do pull ups as 5x5 without jumping, pack on muscle overall.

My workouts so far this week were:

Monday - Workout B:
Squats: 135#: 5,5,5,5
Pull ups (with jumping up): 2,2,2,2
Lunges: 80#: 8,8,8

Wednesday - Workout A:
Squats: 152.5#: 5,5,4,4 (never squatted this much before, yay!!)
Press: 73.5#: 5,5,4,5,4
B. Row: 95#: 5,4,5,4,4

 

[EpicThighGrl2]

Some more details about me: I'm female (some people don't figure that from my username :shock, 32yo, 151#, 5'9''

I follow an intermittent fasting style diet, but I have a protein shake right after my strength workouts. I'm currently aiming for 2000 cals on workout days, and 1500 cals on rest days. I get at least 140g protein, at least 60g fat, and rest in carbs. I'm tracking my food in cronometer, and use myfitnesspal to look up foods that cronometer does not have (like restaurant foods).

I supplement with Vit. C, calcium, magnesium, carbonyl iron, dried stinging nettle, quercetin, NAC (last three are for allergies).

 

[EpicThighGrl2]

Friday - Workout B:
Squats: 135# - 5,5,5,5
Pull ups: 3,3,2,2
Lunges: 85# - 8,8,8

Slept relatively well last night, and actually felt energized after the workout.

 

[Sean1332]

Strong lifting!

 

[EpicThighGrl2]

Thanks Sean!

Monday - Workout A:
Squats: 152.5# - 5,5,5,5 (w00t!)
Press: 73.5# - 5,5,5,5,5
B. Rows: 85# - 5,5,5,5,5

Phew, squats felt tough, but I did it! Squatting more than I weigh!

Decided to drop the weight on the barbell rows to work on form.

 

[EpicThighGrl2]

Aaaaand, here are some progress pics (let's hope this works, and pardon the slightly silly poses). The definition in my legs is a bit washed out, but looks like my delts are showing up!

 

[choccyswag]

Legs are great! it fits your screen name EpicThighGrl2;

What shoes are they btw? They look awes.

 

[EpicThighGrl2]

Thanks choccyswag! My legs are what inspired my screen name.

The shoes are weight lifting shoes from Risto Sports. All leather, and most comfortable shoes I own. Wish they came in a normal work shoes edition, too!

 

[EpicThighGrl2]

Wednesday - Workout B:
Squats: #135 - 5,5,5,5
Pull ups: 3,3,3,2
Lunges: #87.5 - 8,8,8

I should note that the lunges that I'm doing are more like split squats.

Friday - Workout A:
Squats: #140 - 5,5,5,5
Press: #75 - 5,5,4,5,4 (new PR!)
B. Row: #87.5 - 5,5,5,5,5

My body seems to be rather slow to recover from workouts, and I found that periodization works well for me. I felt it was time to drop the weight on my heavy squats a bit, and work back up to a new PR (hopefully). Also, I got a monster of a cramp in my right soleus when I was waking up this morning. I usually don't get cramps, so maybe that's an indication of under-recovery?

 

[puccah8808]

Great job on the PR. Your legs look awesome!

 

[love2liftkat]

In! Great work so far! Looking great!

 

[EpicThighGrl2]

Thanks ladies!

Here's my calories/macros for the past week (slightly rounded), listed as calories, protein/carbs/fat:
Sa: 1450 kcal, 100g/ 100g/ 65g
Su: 1500 kcal, 76g/ 176g/ 53g
M: 2180 kcal, 170g/ 178g/ 94g
T: 1770 kcal, 170g/ 150g/ 46g
W: 2020 kcal, 168g/ 167g/ 82g
T: 1500 kcal, 136g/ 100g/ 67g
F: 2400 kcal, 179g/ 214g/ 100g

I've lost about 0.75 of a pound this week, which is what I wanted, but I think I need to increase my calories a bit next week. It seems that the calorie deficit (I've been trying to trim down a bit over the last 5 weeks) is starting to take its toll, and I'm within ounces of my goal weight anyways.

I also did an extra session of deadlifts today. My friend keeps on threatening that he's going to sign me up for a charity powerlifting meet in Dec. (deadlifts and bench), so I want to be prepared (for deadlifts anyways). Here's what I did:
65# - 5
80# - 5
100# - 5
120# - 5
140# - 3
160# - 3
180# - 3
190# - 3
200# - 1
210# - 1
220# - 1
230# - 1

Never done this kind of workout before, just kind of played it by ear to see how high I could get the weight - 230#, much higher than I thought (or have ever lifted, w00t!). Going to try this again in about a month, and shoot for 240# then.

 

[smike]

My body seems to be rather slow to recover from workouts, and I found that periodization works well for me. I felt it was time to drop the weight on my heavy squats a bit, and work back up to a new PR (hopefully). Also, I got a monster of a cramp in my right soleus when I was waking up this morning. I usually don't get cramps, so maybe that's an indication of under-recovery?

I had the same problem while running stronglifts. After about 3 or 4 months i was exhausted. Making PRs every workout needs a lot of food and rest. I think you need to move on to something else, probably madcow's 5*5 so that you will go heavy only once a week.

 

[EpicThighGrl2]

Thanks for your input, smike! I had been wondering if others were having the same problem with stronglifts, or if my body was just exceptionally slow to recover. Makes me feel better that I'm not the only one. One issue I'm dealing with that certainly doesn't help in this aspect is that I have problems getting a good night's sleep (90% is stress related. I'm getting that under control, but it's a long process to make stress management a habit ). I'm going to give Madcow a closer look. It seems that I'm partially doing that kind of workout pattern already anyways.



No workout to report today, since I did not get much sleep last night And also, I should do those extra deadlift sessions INSTEAD of a regular workout, not on top of one, lol.

 

[love2liftkat]

Dealing with stress and lack of sleep will definitely put a damper on recovery! Try Evomuse Ammo...it helps with cortisol levels! https://www.tgbsupplements.com/p-15981-evomuse-abliderate-ammo.aspx

I'm using it now and have in the past! Really helps! Check my signature for my discount codes as well! Hope you feel better!

 

[EpicThighGrl2]

Thanks, Kat! I've been eyeing the Evomuse Ammo for a while now and have been wanting to try it. How can you tell that it's helping, do you feel better on it?

Wednesday - Workout B:
Squats: 135# - 5,5,5,5
Pull ups: 3,3,3,3
Lunges: 90# - 8,8,8

I'll probably slow down the weight increase on the lunges to 1.25#. They have done wonders for my glute+ham engagement during squats. I don't tip forward anymore coming out of the bottom of the squat when the weight gets really heavy.

Friday - Workout A:
Squats: 140# - 5,5,5,5
Press: 75# - 5,5,5,5,4 (almost!)
B. Row: 90# - 5,5,5,5,5

Calories/ Macros since last Friday:
Sa: 1940 kcal, 91g/ 171g/ 75g/ 37g Alcohol
Su: 1600 kcal, 77g/ 119g/ 93g
M: 1920 kcal, 121g/ 145g/ 104g
T: 1730 kcal, 127g/ 141g/ 81g
W: 2300 kcal, 150g/ 182g/ 111g
T: 1730 kcal, 126g/ 150g/ 78g
F: 2180 kcal, 181g/ 150g/ 104g

 

[TheMovement]

Good detail so far gal!

 

[EpicThighGrl2]

Thanks, TheMovement! I figured someday these details might be useful to someone (probably to myself, to remind myself what I did, lol).

Monday - Workout B:
Squats: 135# - 5,5,5,5
Pull ups: 3,3,3,3
Lunges: 92.5# - 8,8,8

I have some bruises on my back from going go-kart racing yesterday, and my lats felt a bit weak from that. Also, so much for the 1.25# increase on the lunges. Did 2.5# by accident, but legs felt strong today, so oh well

 

[EpicThighGrl2]

Sorry I haven't posted in a while! I was out of town over 4th of July weekend, and this week was pretty busy (Seether concert, yay!).

I started taking a tsp of Hemavol before workouts on Monday (I have some single serve packs lying around), and I've noticed in the past that that stuff really increases my muscle soreness. Since I also still have some Synthagen, I decided to start a bottle of that at the same time to combat some of the soreness. I think that just took a few days to start working fully, as I was still pretty sore after my Monday and Wednesday workouts, but I'm close to 'normal' (i.e. without anything) level of soreness after the Friday workout. Hope I make some gainz out of this run!

Last week:
Wednesday - Workout A:
Squats: 145# - 5,5,5,5
Press: 67.5# - 5,5,5,5,5
B. Row: 92.5# - 5,5,5,5,5

Friday - skipped b/c traveling

This week:
Monday - Workout B:
Squats: 145# - 5,5,5,5 (this was supposed to be only 140; can't do math apparently)
Pull ups: 4,3,3,3
Lunges: 92.5# - 8,8,8

Wednesday - Workout A (still sore from Mon.):
Squats: 147.5# - 5,5,5,5
Press: 69# - 5,5,5,5,5
B. Row: 95# - 5,5,5,5,5

Friday - Workout B (Adductors still sore):
Squats: 140# - 5,5,5,5
Pull ups: 4,4,3,3
Lunges: 85# - 8,8,8

Macros:
Jul 3 - Jul 5: not enough protein, too much fat, carbs, alcohol, calories
M: 1775 kcal, 96g/ 175g/ 76g
T: 2030 kcal, 144g/ 119g/ 96g
W: 2450 kcal, 154g/ 203g/ 106g
T: 1370 kcal, 125g/ 92g/ 62g
F: 2690 kcal, 150g/ 275g/ 100g/ 21g Alc. (Southern Tier 2xone, and a few sips of Einstok Witbier )

Weight as of Friday morning (dry weight): 150.5#

 

[TheMovement]

Shucks you just keep at it gal! Just soreness huh, goes away fast enough?

 

[EpicThighGrl2]

Yup, just muscle soreness. It was pretty much gone by Friday. I tried Hemavol once before, and experienced the same then, i.e. increased soreness. But my body seems to have gotten used to it, or the Synthagen is kicking in, or both.

Also, the dosing for both:
Hemavol - 1 tsp right before work out
Synthagen - 6 caps pre, 6 caps post workout. On non-workout days 3 caps each before lunch and dinner. I don't eat breakfast on non-workout days, so I can't do the 3x3 dosing schedule. Being that I'm 150 pound female, and not 250 pound male, I'm hoping I won't need it, either.

Monday - Workout A:
Squats: 150# - 5,5,5,5
Press: #70.5 - 5,5,5,5,5
B. Row: #97.5 - 5,5,5,5,5

 

[wasme]

...following along .. things are looking good in here!

 

[EpicThighGrl2]

Thanks, wasme!

Wednesday - Workout B:
Squats -135# - 5,5,5,5
Pull ups - 4,4,4,3 (no jumping up on the first rep of each set, woohoo!)
Lunges - 86.5# - 8,8,8

These lunges made my legs sore again. I'm not sure if it's the number of reps or the weight. If you naively assume that one leg (lunges) can do half the weight of both legs (squats), then these lunges would be equivalent to squatting ~175#. Of course it's not that simple, but the point is, it's a lot of weight and probably comparable to what I squat on my heavy days, so it's not that surprising after all that I'm sore after the workout B days. Maybe rest longer between sets, or reduce the volume a bit??

Friday - Deadlift day, yaaaaayyy!!! (not really)
65#, 80#, 100#, 120# - 5 each, about 30 sec rest in between
140#, 160#, 180#, 190# - 3 each, about 60-90 sec rest
200#, 210#, 220#, 230#, 240# - 1 rep each, about 3 min rest in between

This time it was my back that felt like the weakest part. My glutes were still a bit sore from Wednesday, so maybe my back muscles were working more to compensate for that.

And, here is a short vid documenting the historic moment of me deadlifting #240. Constructive critique on form is welcome - I think my hips should start out a bit lower??
[video]https://drive.google.com/file/d/0B2fxx19_Z_r-Z3hnTEQ1OTkxcnc/view?usp=sharing[/video]

 

[wasme]

Congrats on the 240! Will check out that vid shortly...

 

[EpicThighGrl2]

Thanks, wasme! Appreciate your support!

Another day, another workout! I had to shift my workouts around a bit this week due to sleeping issues - ended up working out thursday and today. I actually felt really energized and motivated today, not entirely sure why, since I didn't sleep well/enough all week until last night, and had a pretty busy week doing social activities. Maybe it's because I got to stay in bed for an extra 1.5 hours this morning and had some coffee before the workout, or because I replaced dinner with (too much) ice cream, chocolate, and whiskey last night, or the synthagen is really kicking in, or maybe it was the anticipation of squatting a new PR. Or maybe it's Maybelline - just kidding, although I did find a new favorite eyeliner this morning that I'm pretty excited about.

Monday - Workout A
Squats - 152.5# - 5,5,5,5
Presses - 72# - 5,5,5,5,5
B. Rows - 100# - 5,5,5,5,5 (barely, time to drop back a bit)

Thursday - Workout B
Squats - 135# - 5
Lunges - 88# - 8,8,8
Pull ups - 4,4,4,4
"Good Mornings": 19# - 15, 26# - 12, 45# - 10, 52# - 10

The good mornings were done with resistance bands wrapped around my upper back and the squat rack, since I don't have a hyperextension machine. I'm trying around things with this workout, and I wanted to try to strengthen my spine muscles for the next dead lift session. Doing only one set of squats (kind of as a warm up for the lunges), and then the lunges seems to work pretty well so far.

Saturday - Workout A:
Squats - 155# - 5,5,5,5 (PR, woot!)
Presses - 73.5# - 5,5,5,5,5 (barely)
B. Rows - 90# - 5,5,5,5,5

The squats felt heavy, of course, but I wasn't struggling as much as I usually am with a new PR. Definitely going to try to hit 160# before I drop the weight back a bit.

I also lost another pound over the last 2-ish weeks, not sure how. I'm now down to 148.6#. I'm going to try to keep my calories at 2300-2400 kcal on workout days, and 1700 kcal on rest days for the next 2 weeks, mostly by adding carbs, and see how my weight reacts to that. Happy weekend, y'all!

 

[wasme]

Really like the detail in your updates! I do the same thing with good mornings except I stand on the other end of the band.

Congrats on another PR!

 

[EpicThighGrl2]

I figured out how to export my food log from Cronometer as a spreadsheet (yay!), so that should make it a lot easier to post my food summary here (so I'll be more rigorous about it, ). So the format is going to change a bit, but it's still going to have the daily macros in it. I hope this is legible:

Edit: Well, almost, I guess just copy+paste doesn't really work, it's just a pile of numbers that way, oops. Let's try actually making it a table.

Day	Energy	Alcohol	Carbs	Fiber	Fat	Protein
7/24	2365	37	294	38	75	91
7/23	2402	18	216	40	94	167
7/22	2241	49	183	35	78	134
7/21	1976	0	161	41	87	156
7/20	2103	0	182	35	90	163
7/19	1527	0	105	31	71	132
7/18	2767	52	288	9	107	85
7/17	2211	0	161	46	102	191
7/16	1580	0	124	38	73	131
7/15	2329	29	209	39	77	170
7/14	1739	0	106	25	74	172
7/13	2282	0	194	43	103	170
7/12	1198	0	66	9	69	82
7/11	2294	41	148	19	115	92
7/10	2649	21	272	43	98	148

 

[EpicThighGrl2]

I skipped my Monday workout and decided to sleep in a bit

Wednesday - Workout A
Squats - 157.5# - 5,5,5,5 (woot!)
Press - 75# - 5,5,5,4,4
Pull ups (no jumping, yay!) - 2,2,2,2

I switched the barbell rows with the pull ups to cut some time off the A workouts.

 

[TheMovement]

I skipped my Monday workout and decided to sleep in a bit

Wednesday - Workout A
Squats - 157.5# - 5,5,5,5 (woot!)
Press - 75# - 5,5,5,4,4
Pull ups (no jumping, yay!) - 2,2,2,2

I switched the barbell rows with the pull ups to cut some time off the A workouts.

Sometimes we must give the body what it wants lol

 

[EpicThighGrl2]

TheMovement: Yes, especially if you have sleeping problems like me and have a hard time getting enough sleep on a regular basis!

Another week, another set of workouts!

Friday - Workout B
Squats - 140# - 5
Lunges - 89.5# - 8,8,8
B. Rows - 92.5# - 5,5,5,5,5
"Good mornings" - 52# - 8,8,8,8

I cut down the squats to just one working set, so that it's not too much volume for the legs. The lunges still seem to help tremendously with the squats. I think (hope!) I'm done switching things around. Now it's staying with this for 4-6 weeks and see what works then.

Monday - Workout A
Squats - 160# - 5,4,5,4
Presses - 69# - 3,3,3,3,3
Pullups (no jumping!) - 2,2,2,2

So, I practically did not sleep last night, woke up literally nearly every hour, so it's beyond me how I managed to squat 160#. It's kind of baffling to me in general that I can squat more than what I weigh. But it's really cool and motivating! I'm going to try to get 5 reps on all sets on Friday, and then drop it down to 145# and work up to 165# (or 170#?? ).

And I seem to be stalling on the presses/delts. Even the last time the weight felt nearly undoable, or rather, the last 1-2 reps of each set felt nearly undoable. I dropped the weight, and am going to see if I can get further doing just 3 reps per set.

 

[puccah8808]

I'm not sure I quite understand your program. Do you do main lifts only? I see that you do a lot of squats and I just wasn't sure how this program works. I've never done the 5x5 but I have done the 5/3/1. Is it similar? The 5/3/1 helped me get past all my plateaus on my main lifts. I wasn't sure if this was the same.

 

[EpicThighGrl2]

I've never done 5/3/1, but I think it is similar in the sense that it's main purpose is to build strength. I'm not sure what you mean by main lifts, but the exercises I'm logging here is pretty much the only lifting that I do. I exercise mainly to gain muscle and look buff

I started out with the Stronglifts 5x5 program, which had me working out 3x a week, and alternate between doing squats, bench, barbell rows one workout, and squats, presses, deadlift the next. In each, except deadlifts, you do 5x5 working sets, and a couple of warmup sets for each.

I did that program to the T for about 6 months, and then started tweaking it. I took out deadlifts, because they just don't agree with me. I now do deadlifts about once a month, because my friend wants me to compete in a charity powerlifting meet, but every time I do them I get wicked upper back/neck tension.

I took out bench presses because I don't care much about getting strong in them. I do a lot of squats because I love them. I started doing lunges because they have always hit my glutes and hams more than squats, and then found that they help me tremendously to keep progressing in squats.

I added the pull ups partly to replace the deadlifts, and because I've always wanted to be able to do pull ups.

Hope my program makes a bit more sense now!

 

[puccah8808]

Main lifts are bench, dead, squats, and ohp. If you want to get strong and buff, I'd suggest adding some accessory workouts into the mix to build up your weak spots, such as adductors and abductors, quads, and hams. You'll definitely be able to lift more by strengthening these muscles.

You can also do accessory workouts to strengthen your back, core, and traps so you will be able to dead better.

 

[EpicThighGrl2]

Ah, ok, looks like I'm doing mostly main lifts then. The Stronglifts 5x5 program only did main lifts and did not have any accessory exercises, so I never did any accessory work. Good suggestion, though, that's probably why the lunges work so well to get my squat up! I'll definitely keep accessory lifts in mind, though I'm a bit limited in what I do since I workout at home, and "all" I have is a squat rack, barbell, weight plates, and resistance bands.

Happy weekend, everyone! Got caught up on some sleep, and did some more workouts!

Wednesday - Workout B
Squat - 140# - 5
Lunges - 91# - 8,8,8
B. Rows - 95# - 5,5,5,5,5
"Good Mornings" - no time

Friday - Workout A
Squats - 160# - 5,5,5,5 (w00t!!)
Presses - 70# - 3,3,3,3,3
Pull ups - 3,2,2,2 (still no jumping!!)

Also found a synthagen dosing scheme that I like and that seems to work pretty well for me:
Training days: 6 pre and 6 post workout, followed by a post workout shake of 2.5 scoops Naked Whey, 30g Maltodextrin, 0.75 cup of Mango juice - delicious and hopefully also nutritious!
Rest days: 3 each with lunch and dinner (I don't eat breakfast on rest days)

 

[EpicThighGrl2]

And here's the summary of my macros for the past 2.5 weeks (oops, meant to post this more often ). It feels like I've been eating a ton more than usual, yet magically I'm still 149 pounds. In part it was because I felt hungry, but I think part of it also was a futile attempt to make up for lack of sleep.

Day	Energy	Alcohol	Carbs	Fiber	Fat	Protein
8/10	2969.58	0.09	267.07	39.2	110.91	240.72
8/9	1527.27	23.34	182.15	22.28	26.69	104.65
8/8	1711.66	55.86	217.56	21.23	32.04	58.04
8/7	2693.55	0	258.75	35.9	121.42	166.77
8/6	1725.45	0	109.75	31.49	95.18	126.87
8/5	2849.99	0	258.8	41.76	127	191.99
8/4	2201.18	0	179.54	36.53	105.38	150.75
8/3	2275.8	0	184.9	38.36	97.75	180.6
8/2	1716.37	18.57	152.18	13.76	64.3	97.48
8/1	2350.56	59.75	216.93	4.81	82.53	87.75
7/31	2654.11	0	256.54	42.33	122.38	158.27
7/30	1912.42	15.45	164.3	24.79	78.24	132.69
7/29	2381.52	0	226.25	41.15	101.51	167.23
7/28	1833.57	0	130.73	35.22	97.02	130.35
7/27	1618.07	0	186.2	41.41	71.98	82.47
7/26	1795.27	45.5	117.79	10.91	87.36	61.14
7/25	1881.41	37.14	145.76	34.73	73.79	113.18

 

[wasme]

Only think I can see really, is that you need to keep your protein more consistent and over 130 g / day at the least.. Good job keeping track of it all though!

 

[EpicThighGrl2]

Thanks for the tip, wasme! It seems my protein intake always dips on the weekend (and is partly replaced by alcohol, oops (( damn you, delicious beer!). I'll work on keeping protein higher.

 

[turff49]

Thanks for the tip, wasme! It seems my protein intake always dips on the weekend (and is partly replaced by alcohol, oops (( damn you, delicious beer!). I'll work on keeping protein higher.

Lol!! Add protein powder to the beer then!
Drink a double scoop protein shake just prior to going out. At least your protein intake will be up...

 

[wasme]

Thanks for the tip, wasme! It seems my protein intake always dips on the weekend (and is partly replaced by alcohol, oops (( damn you, delicious beer!). I'll work on keeping protein higher.

No problem. Hard not to enjoy a few good beers

Lol!! Add protein powder to the beer then!
Drink a double scoop protein shake just prior to going out. At least your protein intake will be up...

...and a quick one when you get home before going to bed... adds 75g right there!

 

[MidwestBeast]

(( damn you, delicious beer!)

As I read this in my mind I heard Homer Simpson's voice.

I am happy.

 

[EpicThighGrl2]

Sorry for the long hiatus from posting, just got too busy all of a sudden (still not entirely sure where all my time went), and then for the last week or so I was debating whether I should continue this log or not. I've still been working out all along though. Obviously I decided that I want to keep this log going, so here are my workouts:

Aug 9 - Aug 15:
Monday - Workout b:
Squat - 140# - 5
Lunges/Split squats - 92.5# - 8,8,8
Narrow grip bench - 75# - 5,5,5 (insanely sore after this)
B. rows - 97.5# - 5,5,5,5 (out of time)

Thursday - Workout A:
Squats - 145# - 5,5,5,5
Press - 71# - 5,5,5 (delts still sore from Monday and out of time)
Pullups - 3,2,2,2

 

[EpicThighGrl2]

Aug 16 - Aug 22:
Monday - Workout B:
Squats - 140# - 5
Split squats - 94# - 8,8,8
Narrow bench - 70# - 5,5,5 (again insanely sore after this)
B. rows - 97.5# - 5,5,5,5,5

Thursday - Workout A:
Squats - 147.5# - 5,5,5,5
Press - 72# - 3,3,3,3,3
Pullups - 3,3,2,2

 

[EpicThighGrl2]

Aug 23 - Aug 29:
Monday - Workout B:
Squats - 140# - 5
Split squats - 95.5# - 8,8,8
Narrow bench - 65# - 5,5,5 (finally, good weight!)
B. rows - 100# - 5,5,5,5,5

Wednesday - Workout A:
Squats - 150# - 5,5,5,5
Press - 73# - 3,3,3,3,3
Pullups - 3,3,2,2 (with 1# ankle weights)

edit: forgot a workout!
Friday - Deadlift day:
65# - 5
95# - 5 (supposed to be 80#, oops!)
100# - 5
120# - 5
140# - 5
160# - 3
180# - 3
190# - 3
200# - 3
210# - 1,1
220# - 1
and then the tank was empty, was shooting for 250#. Probably should not have gone to a cardio-kickboxing class the night before. Just finished with:
160# - 5,5,5

 

[EpicThighGrl2]

Aug 30 - Sep 5:
Tuesday - Workout B:
Squats - 140# - 5
Split squats - 97# - 8,8,8
Narrow bench- 67.5# - 5,5,5
B. rows - 102.5 - 5,5,4,5,4

Friday - Workout A:
Squats - 152.5# - 5,5,5,5
Press - 74# - 3,3,3,3,3
Pullups - 3,3,2,2 ( with 1# ankle weights)

 

[EpicThighGrl2]

And, finally, this week (so far):

Wednesday - Workout B:
Squats - 140# - 5
Split squats - 87.5# - 8,8,8
Narrow bench - 70# - 5,5,5
B. rows - 102.5# - 5,5,5,5,5

Also started taking Hemavol again, that stuff is amazing! I'm dosing at 1 tbsp pre-workout, that's enough for me to feel the effects big time. Also still taking the Synthagen on workout days, at 6 caps before and 6 caps after workout. Not taking any other supps (besides creatine and minerals/vitamins) at the moment.

It looks like I'm going to be signed up to compete in a charity powerlifting event end of November/beginning of December. There's a small chance that I'll be moving away before then, in which case I can't compete in that event. But for now, I shall use this log also to document any preparations I do for the meet. Mostly just my workouts and macros though.

 

[MidwestBeast]

Glad you're back! The powerlifting event sounds fun if you're still around for it.

 

[EpicThighGrl2]

I'm going to post now, so I don't forget again

Friday - Workout A:
Squats - 155# - 5,5,5,5
Press - 75# - 3,3,3,3,3
Pullups - 3,3,3,(almost)3

Getting a tiny bit stronger every day! Happy weekend!

 

[turff49]

Those are some good numbers right there! Definitely getting stronger!

 

[wasme]

Consistently putting in great work here

 

[EpicThighGrl2]

Thanks, guys, your motivating definitely keeps me trying for greater weights, too!