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Dynamite goes Boom

fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Mon. 10/16

What I scarfed down today:

Meal 1- protein shake, whites. oats and bb
Meal 2- chicken fried rice
Meal 3- protein shake
Meal 4- lean pork tenderloin, rice and brocc

two more meals left for the day:

Meal 5- salmon and salad
Meal 6- protein shake and pb
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Wed. 10/19

First day back in the gym one week rest. Happen to be Leg day. Leg day for me is a love/hate relationship.

Leg Press:
270/15
360/10
450/10
540/10
270/30

Seated Leg Curls:
60/20
75/10
85/10
60/15

Hack Squats:
90/20
140/10
180/10
90/15

Hammer Strength Shrug Machine: SLDL
90/20
120/10
140/10
90/15

Leg Extensions:
55/20
70/10
80/10
55/15

Nautilus Sled High/Wide:
120/20
145/10
150/10
120/15

Lost a pound since last week. 112.8lbs this morning. Darn it! I'm such a hardgainer and not easy to keep what I have. I really have to work hard at it. But I knew this would happen taking time off from lifting too. I do need to add more calories. Maybe larger portions of protein. I typically do anywhere between 4-6 oz for meats. Foods were perfect today.

Meal 1- oats, whites, protein shake, bb
Meal 2- chicken and rice
Meal 3- beef chili and rice
Meal 4- protein shake
post w/o--gummy bears
Meal 5- lean turkey taco meat, rice and salad
Meal 6- protein shake and pb

BACK day tomorrow. Back is my fav to train. And shoulders too!
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
No squat and no lunges?

Well I haven't squatted in a long time. I'm gonna just have to bite the bullet again, soon. I usually do lunges at the end and my legs were toast. Glad I didn't because today DOMS is crazy! I need railings for my potty and getting in and out of my car is more like rolling in and out. haha
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Thurs. 10/19 BACK and CALVES

I seriously got some DOMS today from legs yesterday. Whoa nellie! Quad, Hams and Bootay.

Pretty smooth sailing day today. Trained a client, worked on 2 plans and then made my way to the gym. Thankfully it wasn't as crowded tonight but I still had to wait for the cage to start my first exercise Rack Pulls.

Back/Calves

Rack Pulls:
135/20
185/12
225/10
275/7 (darn! was trying for 8)
185/15

DB Rows:
65/12
75/12

DB Shrugs:
60/20
65/20
70/15

HS Shrug Machine:
90/20
140/20
140/20

Wide Grip Pulldowns:
85/20
100/10
115/10
85/15

Free Motion Lat Pulls:
60/10 4 Sets

Star Trac Calf Press:
60/20
80/20
100/15
120/15
140/8 - 8 - 8 RP=24

Single Leg Star Trac Calf:
20/ 8/7/6/5/4/3/2/1 = 36 (Alternated leg from 8 down to 1)

Rack Pulls has been my nemesis the past couple of years. Been trying to get back up to 315 but man it's a struggle! My max ever on this lift is 365# but that was also a different gym and different cage. I was a beast at that gym. HAHA I'm going to keep at it. Going to break through that plateau some day!

Foods today was great!

Meal 1- oats, whites, protein shake and banana
Meal 2- bar
Meal 3- beef chili and rice
Meal 4- protein shake
post w/o coca cola
Meal 5- whites and rice
Meal 6- protein shake and pb

Weight: 113.4 lbs (yes i weigh myself almost daily. but i'm not a slave to my weight).
 
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