Building High-Performance Muscle™
Powerful Women
 
Brick Shithouse
 

minimaltechno
Level 1

Join date: Jun 2011
Location:
Posts: 1549

Ah there you are!

coyotegal wrote:
pre work out consisted of falling UP the gym stairs. I kinda hurt my wrists and hands and really hurt my pride :D


Benching leaves huge bruise/rub marks on my back!



Bruises are the new sexy. Every other gym session I'm walking or falling over things, so I'm strengthen my skin at the same time.

Welcome to the O35 club. Happy Belated, I just had mine too. It only gets better from here as you take less shit from everyone!

  Report
 

eyesontheprize
Level 1

Join date: Sep 2008
Location: Arkansas, USA
Posts: 86

Been looking through your journal. You go, girl! Reading your workouts gave me some much needed inspiration this morning. Gosh, I understand about running into/falling down. I always end up laughing. Love the O35 club. So much more fun with you really don't give a sh*% and can laugh it off :)

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Thanks Ladies for stopping in!

------------------------------------------------------------------------
Squat
5x95
5x95
5x115
5x135
5x155x5

Bench
5x45
5x65
5x95
5x105
5x115
5x120x5

Power Cleans
5x65
5x95
5x105
5x105
5x105

I am happy with these numbers considering I have been a lazy wishy washy ass about working out these days.

Row 500m (2:16) <---sad, lol

5K Doggie walk. Fucking freezing out :(

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Twas a beautiful night in the neighbourhood!

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Front Squat
5x45
5x65
5x95
3x115
3x125
3x135
3x145
3x150x3

OHP
3x45
3x65
3x85

chins
5
5
3

seated leg curls
10x70x4

all done in 25 min, lol. Tad pressed for time.

I am pretty sore from last session. Already feeling the after affects of this one too!
Good times!

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

What a fuckin day! Is it a full moon or did everyone just loose their minds because of this never ending winter?

Today was test my max day. I have a few things to say.

1. I am fairly happy with my total as this is the first time I have EVER tested all 3 in one day. And I lived, lol. I have been meaning to do this for years!
2. I am disappointed in my maxes, but should not be surprised that they declined given my period of farting around.
3. Even tho I am disappointed in my maxes I figure they are not too bad for having farted around for so long and I imagine they will come along fairly quickly. (lol contradicting huh?)
4. The gym was really crowded with weirdos today :(

Squat
5x45x2
5x95
3x95
2x135x2
1x155
1x175
1x185
1x205 fail
1x200
1x205 fail
It still baffles me that I have a stronger front squat than back squat.

Both fails, even tho I failed them very gracefully, I gave 2 separate dudes a heart attack :D I saw them almost drop their weights until they realized I was ok with everything!

Bench.
This is also the first time I have asked for a spotter in a gym. On my last lift the guy racked the bar before I locked out so I wont even call it. I was pretty bummed out, but I guess he was nervous. Next time I will tell who ever not to touch it unless I say. I also had to listen to all of his stories and how I would do better if I took a preworkout sup :/
Anyways, it was nice he took the time to help?..

5x45
5x65
3x95
2x105
1x115
1x125
1x135
1x145
1x150
1x155 was racked for me :(

Deads
By this time I could feel my lower back was getting tired but otherwise I felt just fine.
5x95
3x145
3x195
1x205
1x225
1x245
1x250 fail. Spotter dude standing like 2 feet from me staring and it was rather distracting. Half way up I could feel my back rounding and I said fuck it. lol he said I lift more than him :D

Total March 28th~ 595


BW 140.

  Report
 

kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Kudos to you for testing all in one day! I have personally never done that aside from being on the platform.

Cannot believe you front squat more than you back squat. But there are a couple of girlies here (Brute and Up come to mind) who seem to prefer the front squat.

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Thanks for stopping by snap. I figure if I want to do well at a meet (if I ever talk myself into committing to that lol) I should be used to doing 3 in one day or I will not do as well by the time I get to the third lift. Also I dont often work in the higher % of lifts and I figure its time to grow out of that.

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Last week I got the flu. I can sure tell you since I have not been as consistent with exercise I get sick a whole lot more! There is a saying?if you dont make time for exercise you will surely make time for illness. Truth!

So on Sunday I had a dream. I dreamt that I had let myself go so bad. I was sitting outside and everyone was drinking. I was sitting on a chair slugging back beers and my gut had such a big flap that it was out of my pants and on my lap!!! It was even hanging out my shirt :eek: I also had jeans on with big tears and my legs were hairier than a mans! Great big black curly ones and I had a rash to boot. Da fuck??!!

Anyways, my anxiety tends to come out in the form of dreams. Lately I have been horrible with finding excuses (and really shitty ones too) to not exercise, but then get all pissy with myself because I dont like the way I look or feel. Bi-polar much??

Yesterday I went to the gym, here's what it looked like~

Incline DB Bench
8x40's
7x45's
4x45's, 2x40's

Bench
8x95
6x115
6x110

Single arm DB OHP
12x20's
12x25's

Side lat raises
12x15's
12x15's
12x12's

rope pulldowns
10x25
10x25

Treadmill
jog 5 min
sprints 30 sec on sec sec off x 8
cool down

Then I went this morn before work ~

row 500m
BB complex

Pullups 4
lat pull downs 6x90

pullups 4
latpulldowns 6x90

lat pulldowns 7x110

Standing face pulls with the rope attachment
15x30
15x40
15x40
takes some getting used to.

Seated bent over lat raises
15x15's
15x12's
15x12's

Yates row
8x135
8x135
8x135

straight bar curls
10x30
10x30

rev. curls
10x25

  Report
 

Monster72
Level

Join date: Apr 2014
Location:
Posts: 2

Great title for your log

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Thanks Monster!! :)

------------------------------------------------------------------------
Sqwat
5x95x2
5x115
5x135
5x155
5x165
3x175 ?. 4th was a grinder to get out of the hole. I had JUST got out and someone came to spot my sqwat, lol.
2x175
5x165
My legs felt good and strong but I did not if that makes sense. Head games!

I am going to try and get a vid in on my back squat this weekend and see if I cant get any tips on why its so weak.

Front Squat
5x135
5x135

Deads
5x135
5x185
5x205
5x210
3x220
2x220

Leg Press
15x220
15x220
15x220

seated hams
10x90
5x90, 5x80
10x80

Cardio
15 min on the treadmill: speed 3.5 incline 8.

Taking time off is just not worth the pain of break in DOMS. not. worth. it.
I worry about my mobility tomorrow :D

Do you watch people in the gym? Sometimes I have a hard time finding a proper place for my eyeballs.

Happy Friday!

  Report
 

jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6019

coyotegal wrote:
Do you watch people in the gym? Sometimes I have a hard time finding a proper place for my eyeballs.



I mainly watch people in the squat rack. Usually it is coupled with my look-of-total-disbelief-but-why-am-I-not-really-surprised face. Every once in a while its coupled with my hey-you-hit-depth-that's-totally-awesome-way-to-go-now-I-am-really-suprised face.

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

^lol!!!

--------------------------------------------------
Bench
5x45x2
5x95
5x120
5x125
5x125
5x125
5x125

Incline DB bench
8x35's
6x40's
4x40's, 2x35's

OHP DB's
10x30's right arm 9x30's left arm
10x25's

Side lat raises
12x12's
15x12's
15x12's

tris cable push downs with the straight bar attachment
10x30
10x40

Treadmill
1 min warm up
4 min intervals 1 min level 7 one min level 5
7 sprints 30 sec on 30 sec on rails level 9.5
2 min intervals 1 min level 7 one min level 5
1 min cool down.

My legs were so sore this weekend lol. Even today they are still sore. Break em in with some sprints :D

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

In and out in 35 min. Tuesdays are squishy.

row 300m
BB complex

Bent over row
5x45x2
10x95
3x115
8x135
8x145
8x145

Pullups
4
4
4

upright row
12x45
12x45
12x45

Seated bent over lat. raises
15x12's
15x12's
15x12's

Incline DB curls
10x15's
10x15's

straight bar curls
10x30
10x30

reverse curls
10x20

Pull days are getting tough. My hands have been sore and my grip is suffering.

You can tell my BF is still a little higher than I like because of the cottage cheese look between my delts and bi's but on a positive note I do believe my 'peak' is coming along?.
I am almost back to where I feel best, it doesnt take too long even though it feels like it will when you realize you have let yourself go

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

.

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

.

  Report
 

CATMAL
Level

Join date: Jul 2013
Location:
Posts: 18

I guess I don't see a "cottage cheese" look in your pics. We are our own worse critics most (if not all) of the time.

Recovery and the first few weeks in the gym after a nasty sickness, pure suck!!!!! Gotta chalk it up to this extended winter!

Pics look fine as do numbers!

S/F

Al

  Report
 

Monster72
Level

Join date: Apr 2014
Location:
Posts: 2

you look great. but you never see it in your self. as i think we all do. question lifting seams to bigger in the us more so than in England what do you think?????

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

Monster~Not sure, I am Canadian so a breed of our own :D ;)

And Thanks!

CATMAL~ ugh this winter HAS been long. I swore this winter I would put more effort into the outdoors and enjoying the seasons beauty with snowshoeing etc so it didnt feel as long BUT that effort went to hell about a month ago, lol. No more making the best of it for this chick :D I need to move somewhere with heat and sunshine and grass and gardens and a farm and and, lol!

  Report
 

minimaltechno
Level 1

Join date: Jun 2011
Location:
Posts: 1549

Yeah I think one can only take so much Winter.

Hmmm I try not to watch people in the gym, except this one chick who would probably actually kill it if she were in a proper lifting gym, she looks strong, moves a bit more weight, but the equipment we have is so limiting.

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

it was snowing AGAIN here this morning Mini, it was awful :(

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

So after reading a log I decided I would give Lyles Generic Bulk program a go as I like the time my current workouts take but thought I was putting to much into upper and not enough into lower. I feel that my upper body has 'caught up' and I should be doing something more balanced. Anyways, I went and read up on it and its kinda like what I have been doing lol. Sneaky J. SO I should fall right into it quite easily.

Squats
8x165
6x165
6x165
6x165

SLD's
8x135
8x135
8x135
8x135

Leg press
12x240
12x260
12x260

seated leg curls
12x90
12x80
5x80, 7x70

standing calf raises toes on plates
8x35'sx3

cardio
10 min elip. intervals 1 min fast one min medium
5 min on the treadmill steepest incline possible.

You couldnt have paid me to do more cardio today. Cardio suckith the life out of me!

That being said I am seeing nice changes!!! Legs are looking less like smooth blobs and are showing some definition. The one nice benefit after a 'layoff' :D

  Report
 

coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

6.5 km bike ride today?..first one of the season, gotta break the butt in! :D
This is gonna be good for my quads!


Flat Bench
8x120
8x120
7x120
8x120

Yates Row
8x145
8x155
8x155
8x155

Incline DB Bench
12x30's
12x30's

Chins
4
4

Seated OH ext. with the EZBar
15x20
15x20

Curls with the EZBar
15x40
12x40

  Report