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Road to Show #2

genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,256
1,392
We all have tough days, but the key is to mitigate the damage as much as possible. It looks like you did a good job with that.

Nice work!
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Legs

Leg Extensions 20, 15, 15, 12, 10
ss w/ straight bar goodmornings 5 x 10
(120×20) / (65×10)
200×15 / 85×10
200×15 / 105x10
220×12 / 105×10
240×10,2 / 125×10

BB step up 4 x 8 (each side)
65x8x4

DEEP squat machine 12, 12, 10, 10 (High, moderate foot placement)
270×12
270×9,2,1
270×9,3
270×8,2

Leg press (feet will be high and close together to target glutes) 12, 12, 10, 10
ss w/ Calf press AMRAP
375×12 / 35
375×12 / 32
375×12 / 31
465×6,4 / 23

Dumbbell RDL’s to end 4 x 15
40×15
45×15
45×15
45×13,2

Abductors 4 x 25
Heavy band ×25×4

Legs are trashed after that.

Notable things from today's checkin:
BW 177.8#, up 2.4#
Constantly in a euphoric mood, but all up in my feels when shit goes sideways at work. Likely due to starting my period 5 days early
It's easier to eat my meals without feeling like I'm force feeding, but I also can easily go longer without them. Started setting alarms so I don't skip and pile them all up at the end of the day.
Sleep still avg 8 hours, but REM sleep up from minutes to 1.5-2 hours.
Cat naps are a requirement mid day to stay functional until bed time.
Leg strength staying the same but upper body strength is skyrocketing.
Hamstrings finally joining the party in photos.

Excellent coach feedback from check in this morning

"We are looking DENSE!!"

And I got a new meal plan. More food. More chicken. Maybe she does really love me
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulders (rears, bit of back width)

DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30×12
30×10
30×10
35×8
40×6 <tried for a rest pause Set but couldn't get the dbs back up. Still no where near the hundo crew, but new PR for me

Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
15×10
20×10
20×10
20×10,2

DB Side Laterals 6x12
15×12×3
20×12
20×10,2
20×9,2,1

Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
10×15
10×15
10×12
15×12
15×10,2

Cable Upright rows 3x10
ss w/ Rope face pulls 3x10
130×10 / 150×10
140×7,3 / 150×10
140×5,3,2 / 150×10
New Upright rows PR weight

Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
100×15
100×12
110×10,2
120×9,1

Cable Crunch
150×20×3
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Back/Glutes

Wide Grip Assisted Pullup
100×8
90×7

Wide Grip Lat Pulldowns 5x10 (all 5 sets are WORKING sets)
110×10
110×10
115×9,1
115×8,2
120×7,2,1

Narrow Seated Row 15, 12, 10, 10
150×15
150×12
160×11
170×10,2

Snatch Grip Rack Pulls: 15, 12, 10, 8, 8 (PULL FOR WEIGHT)
185×15 <apparently I can't plate math this morning. It's more than I meant to pull but it went well so I'll keep this rolling
205×12
215×10 (new PR, best was 215x6,2 before)
225×8 (newer PR. Okay seriously feeling strong this morning)
245×3,1 (newest PR. Debated adding 5s, ended up adding 10s. Should have added 5s)

Chest-supported D Grip pulldown 20, 15, 12, 12
150×16,2,2
150×17
---I've maxed my stack so getting creative to make this harder. 1s static hold, 4s eccentric after this---
150×12
150×12

Cable Pullover finisher 3 x 15
70×15
70×15
70×15,3

Glute Bridges (WEIGHTED) 6 x 20 (35-40 second max rest)
115×20×5
115×16,4

Seated Calves 6 x 20
100x20x4
100x8 <CRAMP!! HOLY MOTHER OF CRAMP!

Decline Bench Abs 3 x 20
Started these. But quit mid set because...umm...some of the side effects of var are kicking in and that particular situation can't be happening in the middle of the gym

Try again next time


Hell yeah more PRs!!! Feeling strong as hell and loving it.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulder / Chest / Arms

Arnold Press warmups of 15s + 4 x 10
ss w/ front raise holds (40 seconds in front raise position with a 10# plate – eye level, push ahead of you!)
(15×10×2)
25×10
25×10
30×9,1
30×8,2

Incline Hex Press (db) 4 x 15
40×15
45×12,3
45×12,2,1
45×9,3,2,1

Side Laterals: 5 x 10
-Drop set last 2 sets (cut weight in half, go to failure)
15×10
20×10
20×10
20×8,2 / 10×16,5,3,2
20×8,2 / 10×12,4,4,3,3

Single Arm Pushdowns (pause at the bottom) 4x12 (each arm) SS with Cable Preacher Curl to failure
25x12 / 70x14
25×12 / 70x12
30x10,2 / 70x11,2

Rope Extensions 3x10 SS Hammer Curl to failure
60x10 / 70x13
60x9,1 / 70x12
60x8,2 / 70x12,3

Decline Abs
BWx16
x14
x12
 
BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,140
1,158
@Bomb10shell , on cable laterals....i just tried something new today for these. I think they are called ladder raises or something like that.
Anyway, here is how it is described:

Stand like a normal cable lateral
For one rep, you will do 3 movements:
Take arm up halfway point,
then back down,
Then take arm up 3/4 point,
then back down,
Then take arm all way up to full movement.

That concludes one rep.

I did this just this morning and couldn't do many. I did a total of 7 reps on each arm for 4 sets; at a low weight (10lbs).
I seen your post about cable laterals and thought i'd interject here. Hope you don't mind.
enjoying your log by the way. You look great!
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
That concludes one rep
:eek::eek::oops:

I'm not sure I could complete one rep. Holy moly! But I'm totally going to try these on my next lat raise day.

I had one block that had db side lats where we did a triple drop with partials.

So full rep then half rep for how many ever reps I was supposed to do, Drop 5#, reps, drop 5#, reps.

I cried the whole time.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
@Bomb10shell , on cable laterals....i just tried something new today for these. I think they are called ladder raises or something like that.
Anyway, here is how it is described:

Stand like a normal cable lateral
For one rep, you will do 3 movements:
Take arm up halfway point,
then back down,
Then take arm up 3/4 point,
then back down,
Then take arm all way up to full movement.

That concludes one rep.

I did this just this morning and couldn't do many. I did a total of 7 reps on each arm for 4 sets; at a low weight (10lbs).
I seen your post about cable laterals and thought i'd interject here. Hope you don't mind.
enjoying your log by the way. You look great!
Ps- I'm totally going to do this thank you!!!
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Hamstring curl trio:
Set your alarm for 10 minutes
You will preform 10 standing leg curls (each leg), 10 laying leg curls, and 10 seated leg curls (order isn’t important – but you will do all 3 before you circle back and continue through the trio
MINIMAL RESTS!!
10 each Standing: 60 / 70 / 80
10 laying: 100 / 70 (oops, forgot to reset but once you get your ankles strapped into that cable, hard to twist back around to fix it‍) / 110
10 seated: 100 / 100 / 100

Bulgarian split squats 3 x 8 (each leg)
90x8
110x8
120x6,2

Squat machine (any) 4 x 15 (pump these out but should be tough towards the end of each set)
180x15
230x12,3
230x10,3,2
230x10,5

Front squats with heels elevated 3 x 15
70x20
80x15
80x12,3

Swapped in B Stance DB RDLS 3 x 8-12, hips and back are super tight from rack pulls still
40x12
40x12
40x12

Bodyweight walking lunges 3 x 10 each leg
BWx10x3 done
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
LEGS

Leg Extensions 20, 15, 15, 12, 10
ss w/ straight bar goodmornings 5 x 10
(100×20) / (65×10)
200×16,4 / 105×10
200×15 / 105×10
200×15 / 105×10
220×15 / 135×10
240×13 / 145×10

BB step up 4 x 8 (each side)
65x10
70x8
70x8
70x7,1

DEEP squat machine 12, 12, 10, 10
Moderate stance
270x12 <moved too easy today
320x10,2
320x10
360x8,2 <not a pr but it's been a damn long time since I've been back to this weight.

Leg press (feet will be high and close together to target glutes) 12, 12, 10, 10
465×12 / 37
465×12 / 16 (quads gave me the finger before the calves did)
465×8,3 / 26
465×10,2 / 24

Skipped for time. Add to tomorrow
Dumbbell RDL’s to end 4 x 15
Abductors 4 x 25


Today's moving day. Pretty excited about this next adventure around North America.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulders (rears, bit of back width)

DB Overhead Press 12,10,8,6,6 (FOR WEIGHT)
(15×15)
30×12
30×10
30×10
35×10
40×6,1

Bent over single arm DB fly 4 x 10 (CONTROL CHANGE OF DIRECTON)
15×10
20×10
20×10
20×12,3

DB Side Laterals 6x12
17.5×12×5
20×9,2,1

Seated DB Front raises (both at same time) 15, 15, 12, 12, 12
15×11,3,1
15×9,3,3
15×8,2
--water refill, extra rest--
15×10,2
15×9,3,2

Barbell Upright rows or cable 3x10
ss w/ Rope face pulls 3x10
*testing, new gym, new cables, test set for weight*
(100×10 / 100×10) same weight feeling, all good
130×10 / 150×10
140×8,2 / 160×10 (yay for bigger stacks )
140×7,2,1 / 170×6,2,2
New face pull PR

Wide Grip Lat Pulldowns (palms facing eachother – a wide grip D bar for this) 15, 12, 12, 10
*testing, new gym, new cables, test set for weight*dual pulley
(60×15)
105×12
105×12
110×10
125×7,2,1
New PR

I miss my stinky old rusty gym
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Late, but done!

Back/Glutes

Wide Grip Lat Pulldowns 5x10 (warmup here first; then all 5 sets are WORKING sets)
(70×10)
(70×10)
110×10
115×10
120×10
125×9,1
130×7,2,1

Hammer Strength MTS Row 15, 12, 10, 10
Never done these before so had a test set
40×15
60×15
65×12
70×12
80×6,3,1

Hammer Strength MTS Front Pulldown 20, 15, 12, 12
Never done these before so had a test set, was right on the weight so I counted it -- I REALLY like these. Hurt soooo good
50×20
60×15
70×9,3
70×9,2,1

Cable Pullover finisher 3 x 15
70×15
70×15
80×10,4,1

Finally a smith was open...so finally get to do:
Snatch Grip Rack Pulls: 15, 12, 10, 8, 8 (PULL FOR WEIGHT)
185×12
185×10
185×10
185×8
185×6
I really hate these on a Smith Machine

Butt Stuff
Smith Glute Bridges (WEIGHTED) 6 x 20 (35-40 second max rest)
75×20
75×17
75×15
75×16
75×16
75×16

Kickback SS Abduction
20×12 / 70×12
50×12 / 120×12
70×12 / 150×12
80×12 / 160×12
 
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