MrsMass Training Log

[MrsMass]

3/1/16
AM workout
Hatfield back raises
80x15
90x15
100x15
110x15
110x15
Hack squat ( flat machine leg press)
200x15
220x15
240x15
260x15
280x15
Leg curl
80x15
80x15 x3sets alternating angles
Abs
50/50
Machine calf raise
350x 50/25/25

 

[MrsMass]

3/1/16
PM workout
Bench
Bar x
65x
85x10
95x10
115x10
135x8
145x5
155x3
160x3
165x3 x5sets

 

[MrsMass]

3/2/16
10 min warmup on elliptical
DB press
30x10
40x10
50x10
55x10
60x10
65x10
70x6....fell out of groove
70x10
Cable hammer curl
60x15
70x 15
80x15
90x15
100x12
100x12
110x 12
110x12
Straight bar curl
Med grip
70x12
70x12
70x12
70x12 wider grip
DB preacher curl
Each arm
20x15
25 x 10
25x10
25x10+2
20 mins on treadmill

 

[MrsMass]

3/3/16
25 min cardio
Pull-ups
10wide grip
10 hammer grip
10 narrow grip
7+ 4 v handle grip
T bar rows with v handle
Not counting bar, just the plates
25x25
50x25
75x25
100x 15+5
125x10
Behind head pulldown / cable
100 x15x 3 sets
Upright rows straight bar
65x15x4 sets
Croc rows/ w straps
105x10
115x10
120x10
120x10
( new pr, never rowed the 120s)
Seated db tricep press
35 x 15 warmup rom
55x15
60x15
Abs
35 plate ex ball sit-up
15x3sets

 

[MrsMass]

3/6/16
Straight bar squat
Bar x 15x2sets
95x15
135x10
155x10
175x10
205x10
225x8
235x8
240x8
(My guess it was late and we can't lift late because of downstairs neighbors and our home gym is outside)
3/7/16 contd
Good mornings bar x 15
95x15
135x12
155x10

 

[MrsMass]

3/8/16
Incline bench
Bar x 15
65x10
75x10
115x6
120x6x 4sets
Seated shoulder press
Bar x 15
65x10
85x10
105x6
115x3
115x3
115x3 3rd rep a lil high
Incline press machine
90x12
110x12
115x12x3
Bb front shoulder raise
30x10
40x10
45x10 x3 sets
Calves on hack squat
4plates a side
20/25/25/25+5
Abs
Decline sit-up w25#
10x4sets
Hammer curls
40x10
50x 8 x 3sets last set drop set to
40s x failure

 

[MrsMass]

3/10/16
Pull-ups
7/5/6
7 chin ups/ hurts elbows
Straight bar cable rows
Pull to upper chest almost like face pull
90x10
90x 10
100x10
110x10
110x10
Pull down wide neutral grip
100x10
120x10
140x10
Handed a pair of fat grips to try
90x10
100x10
110x10
100x 10
90x 10
Close grip bench
Bar x15
65x15
85x15
95x15
115x15
125x12
135x10
Tricep db rollbacks
25x10
25x15
25x15
25x15
20x15 slow
Abs leg raise
4 sets 25
Tate press (experimental)
15x10
20x10
Each side

 

[MrsMass]

3/12/16
Deadlifts
Bar x 6 practice pause
135x15/20
225x5
275x 3
315x1
330x1 , implement chin tuck
335x1
335x1 better than last
340x1 ok
Good mornings
Bar x 20
135x10
140x10
145x10

 

[MrsMass]

3/21/16
Flat bench warmup
65x10
95x10
115x10
140x10
To floor for floor press
Bar
95x10
115x10
135x9. Butt lift on #9 so racked it
145x5
155x3x3sets
Scrape the rack press( like a JM press/ skullcrusher but not either, push bar into the rack as you press w tris)
Back on bench
Bar
65x10
65x15
65x15
Landmines not including bar
Hand over #
Each side
20x15
30x15x2
Hand under #
Each side
20x5

 

[MrsMass]

First day of a pre planned program. We have week one through three ready to go as of now and we will cycle the main moves % and reps. Accessories will remain the same or close to the same.
We wanted to cut out the bs and the slacking and the random workouts and all the other shenanigans and get our shizzle together.
Life is getting in the way of lifting ( fun things like 12-14 hr wrk days, having to swap a motor in a daily driver w yr bare hands and all the things that go with having a wedding that's taking place in 4 weeks) but we took this time off and used it to reset, plan, and get motivated.

3/26/16
Speed squats
Bar x 10x2 to low box ( little below parallel)
Hip circle side walks to warmup
95x5
95x5
Bar plus band doubled and looped x 1
2sets of 5
95 x 3
135x5
150x3
160x2x10sets
45 -60 sec rest in between sets/ timer
Speed Deadlifts
Bar x 5x4
135x10
225x2
245x1
265x1
275x1x4sets
Stiff legged deads
135x8
155x8
175x8
175x8
175x8
Close stance high bar squats
:/ ow on my neck.
Focus on constant tension may not have sank all of these
135x8
225x8
225x8
225x8

 

[MrsMass]

Finally all caught up on the logging
Today's workout
3/27/16
Bench
Bar x 15 x3sets
65x10
85x10
115x10
135x10
150x6
165x3
Enter 4board
180x3 easy rep, work on controlling bar path
190x 3
205x3 .....previously uncharted territory here on out
210x3 w wraps
210x3 w wraps
210x3 w wraps
Finisher flat bench
135x15
135x14, bottom of 15th triceps gave out
DB bench press /palms in grip
Using blast strap D handles and chains. We have no DB s @ home gym. this was hard, as the # was very unstable
20 + chains x 15
35+ chains x 12
35+ 20x 4
35 + 20x 2
35x8, could have done 10, weight spun and got stuck under bench. Done
Chain skull crushers w d handle
Med chain x15
Med chain+10 x10
3sets
These were hard. Tris were super pumped
Thinking these were the 15-20 lb chains we have a few sizes felt heavier tho

Wide grip bb curls
Bar x 15
85x10x3 sets
85x12
Abs 100 reps

 

[ChrisLindsay9]

Some great training. Cool to see your use of chains. Are you new to using wraps on your bench? I was wondering why you only put them on during the higher weight 4-board sets?