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TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
I need all of my quads to separate....

And 1300 kcal/day for now with 60-90m of cardio a day.

My trainer is the only person I'm listening to in this regard-if there's one thing I have learned while prepping is that you can only listen to one person (while appreciating others advice).
 
TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
Back abs bis cardio.
Damn still tired from a hard weekend.

RESPECT to those of you who are parents!


Sumo SL 135 155 175 10x3
Ss LPD 85 10x5 slow
Ss wood choppers

OH row 135 10x5
Ss close grip row 100 10x5 slow

Rev grip lat PD machine 10x5
Ss st arm pd
Ss single arm curls

Cable rows: sitting on ground
Ss AB rope pull downs 10x3

Dimmel deads 125 10x5
Ss face pulls 50
Ss bicep curls 30

Cardio: treadmill incline 6-10 3.2mph
Elliptical HIIT 20m x10m steady state.
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
I need all of my quads to separate....

Active Release therapy may help with that. They aren't going to separate if there are adhesion and scar tissue... And there are.
 
TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
Thanks POB, I need to play seek and destroy an ART practitioner here near smallville.

Can I copiously foam roll in the interim?

Wheels.
With headache and sore back.
Today is a zero---yes zero--carb day.

Am cardio- treadmill x40 m incline 6-10 speed 3.2

Warms: LELC 50/90 4s squeezes 10x 5
Fsquat 135 (2 sec negatives) 10x10
1 min rest

LELC ss lunge 70/50/25 lb db
30x 4 lunge 40 steps

Leg press calves ss SLDL
320 15x5 135 15x5

Cardio 2:45' treadmill incline 8-13 2 min cycles. No vest. Calves killing.

Cardio 3: dog walk.
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Foam rolling is a good start.

Legs on no carbs? Kudos to you
 
TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
Thank you all for props. Need them lately.

Yesterday:
Chest biceps
Flat bench 1m rest
95x12
135xfailx6 11111

Incline bench ss hammers
95/30 10x5 pauses 1111

Cable flye ss curls
10/10 10x3

Blow outs ss 8s curls 40/20 10x3

OH lat pull 45x1 55x2 ss curls 10x3

Dips fail x3

Cardio: 60 treadmill. Dinner. 60m treadmill.

**** all of these Neanderthal men here.

Today: am 90m low intensity steady state. 6h of flight delays. May rock a hotel gym workout when I get in around 2300, may go to sleep. Lets see how things go....
 
TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
Yesterday:
No carb leg days suck ass. Especially when you've got less than five hours of sleep.
Really affecting performance.

Sq 95 135x15x5 suck. Ass. Weights.
Lying leg curl ss LE 25x4 squeeze!
Ab/ad/Jefferson (sm) wood chopper 25x4
Seated LC/hack sq (sm) ss calves 15x4 lower back hurts.

Cardio-30m jog intervals pm. Need to make up tomorrow....:
 
TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
Thanks Gun....

Delts tris abs
Bears MP 65,75,85 10x 3 Bears xfail
Ss ab rope pd

UR 65x15 slow as hell ss Side cable raise (singles) slow 10x3 ss cable FR 10x3 as tri pd

BTN shrug 135 ss Bradford 65 ss rev cable flye (high) wood choppers 10x4

Z press 75 ss face pull 45 ss tri pd ropes 10x3

Low cable flye (single) 10x3 back to back

Cardio 1: 30m cardio 3.2mph incline 8 c vest.

Cardio 2: 45m sprint drills. These must be done every other day for next 57.....

Hope everyone else is continuing to inspire me and kick ass as well!!!
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Nice, thanks for reminding me to add the Bradford's and Z presses back in.

Not something I would do all the time, but I admit I haven't incorporated them for a good while. Much on for the weekend TA?
 
G

Geisha

Member
May 4, 2014
43
7
One Strong lady_! Love it! Ill be following, but not sure how I'll be able to contribute
 
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