Get Out of My Rack!

[raysd21]

I was looking for pics of your rack then realized this isn't xhamster.:261:

 

[Bench Wench]

*lol*

not sure who that is, so now I'll have to search to see for myself

I can assure you that while my rack is hard to miss, it will be covered at all times...since it is only for my gorgeous husband

 

[Bench Wench]

This is all yesterday's session debated posting actual numbers since they are so low but I know I tend to bounce back quickly in the strength department with consistency, so I'll post 'em up...besides no one can see me blush when I put the numbers up since it's not in real life...real life my hat is on and my headphones are in

Chest/Tri's/HIIT

DB Hammer Grip Flat Bench (such a sissy )
15@10's
12@15's
12@20's
10@20's
9@20's

Cable Triceps Pushdowns
15@10
12@10
10@20
10@20
8@30

DB Incline Bench (my incline bench has always sucked...just being honest)
12@10's
10@15's
10@15's
8@15's
7@45 (Oly bar)

Overhead DB Triceps Extension
15@15
12@15
12@15
10@15

Barbell Flat Bench (Oly bar only, just for sh*ts and giggles)
15 reps
10 reps
9 reps
(wide grip on all 3 sets, fast pump, feeling fatigued and almost couldn't rack the bar on the last set *lol*)

One Arm Triceps Extension (Cable...each set done on each side)
15@15
12@15
11@15
10@15

feeling tired and weak so I called it done and went upstairs for HIIT. 20 minutes on the treadmill. Made a protein shake with water, filled my water bottle and started walking home. When I got here, I stood at the bottom of the staircase debating how long I could sit there without looking like a creeper and having someone report me, decided I better just go up both flights and in to lay on my own sofa and cool down.

I will up my iron intake as I have iron deficiency anemia and feel the weakness kickin' my butt lately. Also up my water intake. Living in AZ, easily dehydrated when temps hit 120 mid-summer.

Showertime for this sweaty gal...and I need food!

 

[Rottenrogue]

A month from now you can look back and see how much you've improved. My bench sucks as well and is the slowest ( damn slow) to go up .

 

[any1uno]

A journal worth following. Congrats on the life accomplishments. Keep up the hard work.

 

[Bench Wench]

Back/Bi's/HIIT

Wide Grip Lat Pulldowns (too f*cking short to reach the bar without getting a boost and look like a total derp getting set up for each set, had 2 different guys ask if I need help *facepalm*)
15@50
12@60
10@70
10@70
8@70

DB Hammer Curls (each side)
15@10s
12@10s
10@10s

Seated Rows (Close Grip)
15@50
12@60
12@70
10@70
8@80

One Arm Cable Curls
12@15
10@15
10@15

One Arm Bent Over DB Rows
15@15
12@20
10@20

Upstairs for HIIT, 20 minutes, then 10 minutes to stretch and move beyond the nausea *lol*

Walked to and from, gonna google the distance since I'm curious.

Need a lot of stretching today, maybe some good ol' yoga before bed tonight

 

[Bench Wench]

A month from now you can look back and see how much you've improved. My bench sucks as well and is the slowest ( damn slow) to go up .

thanks, it's nice to get a little encouragement

A journal worth following. Congrats on the life accomplishments. Keep up the hard work.

I'll be working hard every day, I can assure you, and thank you

 

[danielrh]

Nice workout and looking forward to following your journal.

 

[kjake55]

Nice work kiddo! Are you doing any mobility work with your stretching?

 

[Bench Wench]

Nice workout and looking forward to following your journal.

Thanks, I like having people around to give attagirls, or point out what I may be doing wrong *lol* Either way, good to have you in here.

Nice work kiddo! Are you doing any mobility work with your stretching?

Not specifically, although I have a rotator cuff issue and tendinitis to work with...not to mention my hams tend to stay tight all the freakin' time and I have to pay special attention to them or I get pain all the way up my back and into my neck, which really blows!

 

[Bench Wench]

Today was shorter (still debating adding hams on shoulder day like I have in the past), then keeping leg day for quads/glutes/calves/HIIT...but for today I did just shoulders:

Arnold Press
[email protected]'s (10's too light, 15's fatigued way too quickly, next week will likely be 15's since shoulder strength comes back quickly for me, and then up from there)
[email protected]'s
[email protected]'s
[email protected]'s

Rear Delt Raise (One Arm Alternating)
12@10
[email protected]
[email protected]
8@15

Lateral Delt Raise (have elbow tendinitis and rotator cuff issues that dictate what will work and what won't, used a precor machine and didn't love it so I'll change it up next week for something else)
10@20
10@30
9@30

Upstairs for HIIT: (incline 3.0 throughout until cool-down, then leveled out to zero)
2 minute W/U speed 3.3
30 seconds @ 5.2
2 minutes @ 3.3
30 seconds @ 5.4
2 minutes @ 3.3
30 seconds @ 5.6
2 minutes @ 3.3
30 seconds @ 5.8
2 minutes @ 3.3
30 seconds @ 6.0
2 minutes @ 3.3
30 seconds @ 6.2
2 minutes @ 3.3
30 seconds @ 6.4
2 minutes @ 3.3
30 seconds @ 6.6
3 minute cool-down working down in pace from 3.3 to 2.5

Started my intervals at 5.2 because my shins are hurting today. After lots of stretching will start next session at 5.6 or so, will work up from there.

then stretch and out the door to walk home

 

[Bench Wench]

Today was LISS and yoga tonight.

Have some serious DOMs from this week already, tomorrow is Leg Day to round out the week.

2 minute W/U on incline 3, speed 3
56 minutes at speed of 3.3 and incline of 5
2 minute cool down no incline and speed of 3

The journey this time around is about seeing what I am truly capable of, pushing beyond my boundaries and exploring the unknown.