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ThighGrl's Workout Log

Today's workout:

Monday - Workout B:
Squats - 145# - 5
Split squats - 89# - 8,8,8
Narrow bench - 72.5# - 5,5,5
Barbell rows - 105# - 5,5,5,5,5 (thank you, hemavol!)
 
Good stuff gal!
 
Thanks for the encouragement, guys!

Have been waking up with a sore throat since Tuesday, and haven't been sleeping well, so that sore throat promptly developed into a head cold on Friday. Still managed to do my workouts with only slightly longer rest between sets.

Wednesday - Workout A:
Squats - 157.5# -5,5,5,5
Press - 76# - 3,3,3,3,3
Pullups - 3,3,3,2

Friday - Workout B:
Squats - 145# - 5
Split squats - 90.5# - 8,8,8
Narrow bench - 75# - 5,5,5
Barbell rows - 107.5# - 5,5,4,5,4
 
Thanks, wasme! For me, the sore throat turned into a head cold on Friday evening. But I'm back to 99% now, thank goodness.

Had problems sleeping again sunday night, so did my Monday workout today.
Tuesday - Workout A:
Squats - 160# - 5,5,5,5
Press - 77# - 3,3,3,3,3
Pullups* - 3,3,3,3
* the first two sets were with 1# ankle weights.
 
Nice work! Oh snap those pullups are getting real!
 
Sub
 
Well, slept in a bit this morning, since work kept me up late, then did my deadlift day. Was good and dragged the bar up my shins, and the deadlifts actually felt pretty good! Might start to do them more often again.

Friday - Deadlift day:
65# - 5
80# - 5
100# - 5
120# - 5
140# - 5
160# - 3
180# - 3
190# - 3
200# - 3
210# - 1
220# - 1
230# - 1
240# - 1
250# - 1 - W00TI W00TI W00T, I PULLED 250 POUNDS!!!! :fest30: :fest30: :fest30:

Honestly, the only thing that made me even try 250# was the excitement about being able to post (brag?) about it here, lol. So thanks to all who are following along for the motivation!!!
 
Awesome job on the pulls. Very impressive.
 
Thanks, wasme and RegisterJr!

Another day, another workout. I actually slept ok last night, and this morning's workout felt pretty good.

Monday - Workout B:
Squats - 145# - 5
Split squats - 92# - 8,8,8
Narrow bench - 77.5# - 5,5,5
Barbell rows - 107.5# - 5,5,5,5,5
 
Oops, I did it again. I'll post workout as soon as I get home tonight! This post will serve as my reminder to actually do it, lol.
 
Voila, as promised, here are my workouts for the past week or so:
09/30 - Workout A
Squats - 162.5# - 5,5,5,5
Press - 78# - 3,3,3,3,3
Pullups - 4,4,3,3

10/02 - Workout B':
Squat - 145# - 5
Deadlifts - 180# - 5
Narrow bench - 80# - 5,5,5
Barbell rows - 107.5# - 5,5,5 (figured I'd do fewer sets since I did deadlifts also)

10/05 - Workout B:
Squat - 145# - 5
Split squats - 93.5# - 8,8,8
Narrow bench - 82.5# - 5,5,5
Barbell rows - 110# - 5,5,5,4,5

Thursday (10/08) - Workout A:
Squats - 165# - 5,5,4,5
Press - 79# - 3,3,3,3,3
I skipped pullups since I put a nasty cut in my thumb when cooking last sunday, and wanted to let that heal. and I was out of time anyways :(

Happy weekending!
 
Have a great weekend!
 
Another Monday, another workout:

Monday - Workout B:
Squats - 145# - 5
Split squats - 95# - 8,8,8
Narrow bench - 85# - 5,5,5
Barbell rows - 95# - 5,5,5,5,5

My neck has been feeling tight for the last 4-5 days, so I'm backing off of the weight on the rows a bit. I think it's tight from a combination of deadlifts and not sleeping well for a few days. That's usually what causes it.

I've also started taking Str3ngth on Saturday. I still had about one and a quarter bottle left over from when I ran that some time last year. With my diet better and the weight a lot heavier now I'm hoping to get a bit of extra strength increase with the Str3ngth. I'm taking cap in the morning, one with lunch and two with dinner. If anyone has opinions on this, or laxogenin in general, please let me know!
 
EpicThighGrl2 said:
Another Monday, another workout:

Monday - Workout B:
Squats - 145# - 5
Split squats - 95# - 8,8,8
Narrow bench - 85# - 5,5,5
Barbell rows - 95# - 5,5,5,5,5

My neck has been feeling tight for the last 4-5 days, so I'm backing off of the weight on the rows a bit. I think it's tight from a combination of deadlifts and not sleeping well for a few days. That's usually what causes it.

I've also started taking Str3ngth on Saturday. I still had about one and a quarter bottle left over from when I ran that some time last year. With my diet better and the weight a lot heavier now I'm hoping to get a bit of extra strength increase with the Str3ngth. I'm taking cap in the morning, one with lunch and two with dinner. If anyone has opinions on this, or laxogenin in general, please let me know!
Click to expand...

Good call on the rows, how were your results running it last year? You still about 150lbs?
 
Well, i didn't notice anything the first couple of weeks at 1 cap threw times a day. Then, after increasing to 2 caps three times a day for about a week and tapering down to 1-2 caps three times a day (total 4-5 per day) it seems that workouts felt a bit easier, and I recovered a bit faster. I was at caloric maintenance or slight surplus for most of that time, though. Wanted to be at a slight deficit, but ended up eating more than planned on most days :( Not sure if that was the Str3ngth or just lack of will power. I think I gained 1-2 lbs on it, but that was probably mostly due to eating above maintenance. I think I ran it for about two months.

I'm at 151 as of this morning, and about 21% bodyfat. Would like to drop 1-2% in bodyfat.
 
I always use DermaStr3ngth during my PCT and it helps me keep my strength and size while using it. Usually use one to two pumps a day.

Awesome work in here!
 
Thanks, BigRed!

I've been eyeing the DermaStr3ngth for the last few days, too. I've been reading that it works as well or better than the pills. I'm thinking about ordering some to keep the laxogenin going after I run out of the Str3ngth caps. Hoping for some gainz!!
 
EpicThighGrl2 said:
Thanks, BigRed!

I've been eyeing the DermaStr3ngth for the last few days, too. I've been reading that it works as well or better than the pills. I'm thinking about ordering some to keep the laxogenin going after I run out of the Str3ngth caps. Hoping for some gainz!!
Click to expand...

Highly suggest if you can manage the timing using the DermaStr3ngth. Its a staple for me!
 
Well, I haven't trained until today because I've been feeling to stressed/exhausted/underrecovered for most of this past week. I thought I was feeling pretty good, was really looking forward to my workout (usually a good sign for me that I'm recovered enough to train), but apparently was not recovered enough. Did nice, heavy presses, must have pinched something, and now have insane tension in my upper back, between my shoulderblades. Should have used a lighter weight, but I really wanted to finally hit 80#. Sitting on the couch now with a heating pad on my upper back.

On the note of recovery, I've been looking at the last 1-2 months of my workouts, and it seems to me that just one day between the strength training sessions is not enough. I'm going to try out training every 3 days, i.e. giving myself 2 days to recover before training again. If I feel up to it, I'm going to try to do some light cardio (Dance Central game on Xbox 1, lol) or light bodyweight only workouts on one of the non-training days.

Sunday - Workout A
Squats - 155# - 5,5,5,5
Presses - 80# - 3,3,3,3,1
Pullups - 4,4,3,3
 
Thanks! Got a massage during my lunch break, and feeling much better now. Got another scheduled for Thursday. Also had to take some tylenol so I could sleep last night.
 
My upper back is feeling much better, good enough to train, and I was careful not to aggravate it during my workout today. I think I'm liking this two-days-off-one-day-on scheme for right now, though I predict that eventually I will want to go back to a schedule that fits inside one week's time. Lastly, I'm swapping the last heavy set on my barbell rows with a backoff set at ~75% of the weight of the heavy sets. I want to see if that improves anything.

Wednesday - Workout B
Squats - 145# - 5
Split squats - 96.5# - 8,8,8 (felt good and not too heavy, although it was close to the heaviest I've done in these)
Narrow bench - 87.5# - 5,5,5
Barbell rows - 96.5# - 5,5,5,5; 75# - 8
 
Got another massage on Thursday, and the therapist hit one spot on my shoulder blades that was really painfully tender, but fine when she didn't push on it. It felt like it was the upper part of the infraspinatus. Just weird that it only hurt when she pushed on one particular spot.

Saturday - Workout A:
Squats - 157.5# - 5,5,5,5
Press - 73# - 5 (back started hurting again)
Pullups - 5,4,3,3 (w00t, 5 in a row!!)

So, I thought my upper back was all good to go, but it started hurting again doing presses, so I stopped (this sounds like a no-brainer on paper, lol!). I've been thinking about how to describe it, and it's right in the area of the rhomboids, and feels like a permanent cramp. And it happened when I was trying to push my hands apart during presses (without actually moving them on the bar) to stabilize my shoulder blades. I guess my rhomboids are just not strong enough? Or somehow too overworked/underrecovered? I'm going to try to do some strengthening exercises for them, I did some band pull-apart at various angles when it started hurting, and it seems to have helped a little. And on the "A" days maybe try presses with just the bar. If you have any favorite exercises for the rhomboid, I'd be interested in hearing about them!

I also upped my dose of Str3ngth to 5 caps a day, and I'm playing around with the dosing schedule now. I've been reading that a lot of people take laxogenin right before or/and after workouts on training days, and with meals on off days, and often all in one dose. So I'm going to try that and see if I 'feel' anything. I'm thinking of also ordering some Dermastr3ngth pretty soon, as people are saying it's more effective than the pills.

Happy weekend, all!
 
So, Sunday was a rest day, and Monday I did some light cardio for 40 min. I also did some band pull-aparts at various angles again with a light resistance band yesterdau and today. That seems to be helpimg my upper back a bit. Which is slowly hetting better, I think.

Tuesday -Workout B:
Squats - 145# - 5
Split squats - 98# - 8,8,8
Narrow bench - 90# - 5,5,5
Barbell rows - 98# - 5,5,5,5; 75# - 10

My form on the barbell rows might be one of the things causing/aggravating my back issue. I noticed this morning that I start out with my back parallel to the floor, but as I lift the weight my upper back sinks below the parallel.
 
Invalid Link Removed

got my DermaStr3ngth!! W00t!

It does have a nice lemony smell to it (it also has small white flakes in it?). I'm planning on applying 1/2 a day for starters, but I'm still undecided whether in the morning or evening. I read that a lot of people who work out in the mornings apply in the evening. I'm also going to continue taking 2 pills before workouts.

The last 2-3 workouts I took the Str3ngth before and after workouts, instead of with meals, and I noticed that I seemed to be a bit more hungry than usual on training days? Not sure if that's real or something else.

Yesterday was a training day, today is a rest day. I hope I can motivate myself enough tomorrow to do some light bodyweight conditioning.

Friday - Workout A
Squats - 160# - 5,5,5,5
Press - 65# 5,5,5 (no pinching feeling, but I started tensing up in my upper back over the day)
Pullups - 4,4,4,3

I got another massage Friday afternoon for my upper back. Going to try to see my chiro on Monday for an adjustment. Hoping that after that my back is nearly fixed again.

Happy Halloween!
 
EpicThighGrl2 said:
Invalid Link Removed

got my DermaStr3ngth!! W00t!

It does have a nice lemony smell to it (it also has small white flakes in it?). I'm planning on applying 1/2 a day for starters, but I'm still undecided whether in the morning or evening. I read that a lot of people who work out in the mornings apply in the evening. I'm also going to continue taking 2 pills before workouts.

The last 2-3 workouts I took the Str3ngth before and after workouts, instead of with meals, and I noticed that I seemed to be a bit more hungry than usual on training days? Not sure if that's real or something else.

Yesterday was a training day, today is a rest day. I hope I can motivate myself enough tomorrow to do some light bodyweight conditioning.

Friday - Workout A
Squats - 160# - 5,5,5,5
Press - 65# 5,5,5 (no pinching feeling, but I started tensing up in my upper back over the day)
Pullups - 4,4,4,3

I got another massage Friday afternoon for my upper back. Going to try to see my chiro on Monday for an adjustment. Hoping that after that my back is nearly fixed again.

Happy Halloween!
Click to expand...

I definitely think post shower application is the best but the flakes inside are normal indeed.

Glad the back is easing up a bit
 
TheMovement said:
I definitely think post shower application is the best but the flakes inside are normal indeed.

Glad the back is easing up a bit
Click to expand...

Thanks for the tip! I'll do after then shower then.

Had a busy week already. Went to see my chiropractor on Monday, since the muscles in my back were getting tensed up again, and he recommended skipping the Monday workout, which I did. He worked his magic, though, and I think things are finally starting to heal for good. He also gave me some tips to pay attention to when I do deadlifts. On a side note, I've been sleeping much better, too, since Monday. I'm wondering if I was just in general overdoing things a bit.

Also got myself some EAA's (Now Foods 9-Amino), I want to see if it helps me with recovery and 'protein synthesis'.

I did some cardio yesterday, and a short workout this evening. Actually went to a gym, instead of training at home, and forgot my log, so I kept the weights a bit lighter than what I guessed I used last time.

Wednesday - Workout B, abbr.:
Squat - 145# - 5
Split squat - 95# - 8,8,8
Narrow bench - 80# - 5,5,5
and just for fun, Calf raises - 100# - 10,10 slow with 1 sec hold at the top

My friend also informed me that the charity meet is on Dec. 4th, which is a month away. I've been wanting to tweak my routine a bit for the last 2-3 weeks, so in the interest of trying to gain a few extra pounds in strength I'm going to switch back to training 3 times a week, and a 3x5 program for each lift (still do 3x8 on split squats).
After the meet I might either continue that for a bit, or try the 5/3/1 + 'boring but big' program that I've been eyeing for a few days now. Not sure yet. I'm also open to other suggestions. The main goals are strength, then size, and 5x5 has treated me pretty good in both aspects. I'm just kinda feeling like I might be ready for a change.
 
Friday - Workout A:
Squats - 162.5# - 5,5,5
Presses - 19# resiatance band - 10,10,10
Bent over reverse flyes - 12# reaistance band - 5,5,5
Pullups - 4,3,4 (barely, where did my strength go??)

I did the presses with a light resistance band lest I re-injure my back. So far so good. Went to my chiro again, and he said the main thing I need to do is keep the muscles in my back/neck relaxed.

Also, I noticed that since starting the Dermastr3ngth my body temperature seems to be higher, especially at night, and I seem to feel a bit hungrier. I've been waking up sweating in the middle of the night. I'm normally more on the cold side.

Although it's just been one workout, I'm liking the 3x5. Hopefully I'll recover fast enough that I can train 3x per week again.
 
Saturday - rest day (=untapped festival day!)

Sunday - light bodyweight conditioning
2 rounds of this circuit:
Grass hoppers, karate squats, spider push ups*, bear squats, bridge hold, catcher's squats, glute bridges, leap frogs, squats, arch body hold, hollow body hold, hanging leg raises, reverse hyperextensions, chin up hold, band pull aparts. In roughly that order.

Monday - Workout B:
Squats - 150# - 5
Split squats - 85# - 6,6,6
Narrow bench - 81# - 5,5,5
Barbell row - 80# - 5,5,5

I dropped the weight on everything (except the squat), because I felt like I had been overdoing things the last few weeks (story of my life), and also to watch my form on the rows so that I don't aggravate my back/neck again. I realized that doing heavy squats and heavy split squats 2-3 times a week was just more than my legs can recover from. Also, the point of replacing the squats with lighter work for the B workouts was, well, to do lighter work, duh. Not to go just as heavy on a different exercise, lol.

Happy Monday!
 
Tuesday - rest day

Wednesday - Workout A:
Squats:
-- warmup: bar x 5 x 2, 95# x 5, 115# x 5, 135# x 5
-- Working: 165# - 5,5,5
Presses:
-- Warmup: 19# resistance band x 5, 26# resiatance band x 5, bar x 5
-- Working: 66# - 5,5,5
Pull ups:
-- Warmup: 33# assistance x 2
-- Working: 5,4,3

I decided to start tracking my warmup sets, too, as it might be good for future reference. And it makes me feel like I'm working harder, lol. The weights of course feel heavy as hell during the workout, but I don't feel tired after the workout (coffee might play a small role there, too). That is actually the #1 indicator I look for to gauge if the workout was too intense for me. I got myself so used to overdoing things that I forget sometimes forget that it's counterproductive to getting stronger.

For the laxogenin dosing I settled on about 3/4 of a pump of DermaStr3ngth in the evening, and 2 caps of Str3ngth pre-workout.

For the pullups I'm going to switch to assiated pullups for 3x5, with 1-2 warmup sets. I feel like i'm at a sticking point, and I feel like I need to change the progression scheme.
 
Subbed! Didn't realize you had a log going
 
Happy Friday, y'all!

Thursday - rest day (wanted to do cardio, but had an appointment early morning, and a dinner date in the evening)

Friday - Workout B:
Squats:
-- warmup: bar x 5 x 2, 95# x 5, 125# x 5
-- working: 150# - 5
Split squats:
-- working: 81.5# - 6,6,6
Narrow bench:
-- warmup: 55# x 5
-- working: 85# - 5,5,5
Barbell rows:
-- warmup: bar x 5 x 2
-- working: 81# - 5,5,5

It's still kinda funny to me that less than a year ago I was still dreaming of one day squatting my bodyweight on the the bar, and now I do that weight for warmups. ��
 
So, saturday was a rest day.

Sunday I did some light conditioning with bodyweight only movements again like laat sunday, but forgot to write down what exactly I did.

Monday - Workout A:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 145# x 3
-- working: 167.5# - 5,5,5 (yesss!)
Presses:
-- warmup: with resistance bands: 19# x 5, 26# x 5
-- working: 67# - 5,5,5,5
Assisted pullups:
-- warmup: 66# x 5, 52# x 5
-- working: 19# - 5 (barely), 26# - 5,5

The presses felt light enough that I went for an extra set. The pull ups with the assistance from resistance bands feels a little funny, need to get used to that.

I'm traveling tomorrow though Friday, so will have to skip working out tomorrow. But hopefully I'll get back early enough Friday for a workout session.
 
Got back friday afternoon, so was able to do my workout. Saturday and Sunday were rest days (and pre-thanksgiving "bulking days", lol).

Friday - Workout B:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 150# x 5
Split squats:
-- working: 83# - 6,6,6
Narrow bench:
-- warmup: 55# x 5
-- working: 86# -5,5,5
Bentover rows:
-- warmup: bar x 5 x 2
-- working: 82# - 5,5,5


Monday - Workout A:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 145# x 3
-- working: 170# - 5,4,5 (PR!)
Presses:
-- warmup: resistance bands: 19# x 5, 26# x 5
-- working: 58# - 5,5,5,5
Pullups (assisted):
-- warmup: 66# x 5 x 2
-- working: 26# - 5,5,5
 
Hows the body holding up?
 
Happy Saturday (Squaturday??), everyone! In between all the 'thanksgiving bulking', I got my two usual training sessions in, putting all that food to good use! Got a PR on squats, too, yesterday!

Wednesday - Workout B:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 150# x 5
Split squats:
-- working: 84.5# - 6,6,6
Narrow bench:
-- warmup: 55# x 5
-- working: 87# -5,5,5
Bentover rows:
-- warmup: bar x 5 x 2
-- working: 83# - 5,5,5

Friday - Workout A:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 135# x 3, 145# x 3, 155# x 3
-- working: 170# - 5,5,5 (yessss!!!)
Presses:
-- warmup: resistance bands: 19# x 5, 26# x 5
-- working: 59# - 5,5,5,5
Pullups (assisted):
-- warmup: 66# x 5 x 2
-- working: 19# - 5,5,4
 
EpicThighGrl2 said:
Happy Saturday (Squaturday??), everyone! In between all the 'thanksgiving bulking', I got my two usual training sessions in, putting all that food to good use! Got a PR on squats, too, yesterday!

Wednesday - Workout B:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 150# x 5
Split squats:
-- working: 84.5# - 6,6,6
Narrow bench:
-- warmup: 55# x 5
-- working: 87# -5,5,5
Bentover rows:
-- warmup: bar x 5 x 2
-- working: 83# - 5,5,5

Friday - Workout A:
Squats:
-- warmup: bar x 5 x 2, 95# x 3, 125# x 3, 135# x 3, 145# x 3, 155# x 3
-- working: 170# - 5,5,5 (yessss!!!)
Presses:
-- warmup: resistance bands: 19# x 5, 26# x 5
-- working: 59# - 5,5,5,5
Pullups (assisted):
-- warmup: 66# x 5 x 2
-- working: 19# - 5,5,4
Click to expand...

Congrats on the PR gal!
 
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