The Intelligent & Relentless Pursuit of Muscle™
Powerful Women
 
Migraines and Muscles
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Wednesday:

5x40m hill sprints
125 swings with 35lb KB, each arm.
50 swings w/ 50lb KB, each arm.
5 sets of stairs
3 sets of chin-ups
4x20 box jumps
assortment of jumps for high (over cones)

All for 30mins.

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Bench 125x5, 115x5, 95x5, 95x5, 95x5
Push-ups 5x5

Top Half bench 5x5x125

Seated Top Half press 75x5, 4x5x85

DB press 5x5x30

Rear delt flies 5x5x45

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Friday:

Front squat 8-6-4-2x195

Leg press 5x5x675

Leg ext 5x5x150

Leg curls 5x5x100

Deadlift 8-6-4-2x275

50 kb swings 100lbs

Back ext 5x5x55lbs

Walked for 45 mins, skated for 40 mins

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Saturday:

Power cleans 8-6-4-2x125

Jerks 3x5x115, 2x5x125
Kb high pulls 5x5x50

Decline bench 8-6-4-2x115

Cable bicep curl 5x5x100

Lat pull down 3x5x110, 2x5x115

Pull overs 5x5x55

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Sunday:

20 minutes of jump rope and jumps: side to side, and sideways over cones, karate bags, and gymnastic equipment (I ran out of cones).

Have to think of how I want to change my routine. I moved from my home with a nice little gym in the garage to an apartment and, although I moved my home gym to the basement, I'm still kinda creeped by my downstairs neighbors (especially since I was working out at 5:45am, and I don't feel comfortable going down there just yet at that time...)

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Think I figured out a new weekday workout routine to work with the new living conditions, and soon I'll have a new bicycle to take me to the gym :D

Snatch 5x3x95

OH Squat 5x5x105

RDL 1x5x135, 4x5x155, 1x5x175

4x25 KB swings, 100lbs
Chin-ups 5-5-5-5

4 minutes of various farmer carries
4 minutes of jump rope

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Wednesday:

20mins: 100kb swings with 50lb, each arm; jump rope, and other agility drills

Bench 8-6-4-2x105

Rear delt flies 5x5x45

Tricep Ext 5x5x90

Military Press 8-6-4-2x75

Delt Lat Flies 5x5x27.5 (some punk was using the 25lb DB, so guess time to go up in weight)

One arm rows 3x5x40 2x5x45

Single arm DB press 2x5x25, 2x5x30, 1x5x35

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Friday:

40 minute walk
10 mins of jump rope and stairs

Squats 8-6-4x195, 2x205

Leg press 5x5x675

Leg Ext 5x5x150

Leg curls 5x5x100

Deads 8-6-4x275, 2x285

50 KB swings @ 100lbs

Back ext 5x5x55lbs
__________________________________________________________________
Saturday:

40 minute walk
Power cleans 8-6-4x125, 2x130

Jerks 2x5x115, 2x5x125, 1x5x130
KB high pulls, 5x5x45 each arm

Decline Bench 8-6-4-2x120

Lat pull downs 2x5x110, 2x5x115, 1x5x120

Cable bicep curl 3x5x100, 2x5x105

Pull overs 2x5x55, 3x5x60

Aside from pushing myself to be stronger and more explosive, I also found out I may be losing my martial art classes at my local YMCA last Friday, and they haven't told me anything further since then other than the info I get from parents who have emailed my director about it. ksajfasfjm fd

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

36 minute walk to and from gym

20 minutes: jump rope, jumps, drills, stairs.

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Rode bicycle to gym

Snatch 5x3x95

OH Squat 5x5x105

RDL 5x5x245 (Ha woops, i was talking and distracted... and last week was only 1x5x135, 4x5x155, 1x5x175...)

4x25 KB swings, 100lbs
Chin-ups 6-5-5-5

4 minutes of various farmer carries

Ride bike home

  Post New Thread | Reply | Quote | Report
 

Mighty Matron
Level

Join date: Nov 2013
Location: New Hampshire, USA
Posts: 207

Seachel_25 wrote:
RDL 5x5x245 (Ha woops, i was talking and distracted... and last week was only 1x5x135, 4x5x155, 1x5x175...)


Holy shit! Big pulls!!

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Mighty Matron wrote:
Seachel_25 wrote:
RDL 5x5x245 (Ha woops, i was talking and distracted... and last week was only 1x5x135, 4x5x155, 1x5x175...)


Holy shit! Big pulls!!


Thanks! I was wondering why KB swings felt so much harder and why I was more out of breath... :D

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Tuesday:
Bike to gym

Circuit 1, 5xs:
5 burpees
sprint 40m
5 squat thrusts
run backwards 40m

Circuit 2, 3xs:
10 frog hops (distance)
10 single-leg hops, each side
10 tuck jumps

walked just over 20 minutes on treadmill incline

Bike home

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Ride bike to gym

Bench 8-6x105 4x115 2x120

Rear delt flies 5x5x45

Tricep Ext 2x5x100, 3x5x105

Military Press 8-6x75, 4-2x80

Delt Lat Flies 5x5x27.5

One arm rows 5x5x50

Single arm DB press 3x5x30, 2x5x35

Ride bike home

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Friday:

ride bike to gym

13 minutes of sprints and suicides

Deads 8-6-4x275, 2x290 (almost felt too easy, but last time I hit close to this weight, I couldn't sit right for a week and half so didn't go past it).

50 KB swings @ 100lbs

Squats 8-6-4x195, 2x215

Leg press 5x5x675, then drop sets: 675x10, 585x shaky leg syndrome (6?), 495x8, 405x10, 315x12, 225x15, 135x30
**(I closed my eyes and let the trainer count them for half of these sets, so the middle reps are rough estimates, I do know the 135x30 is a fact though, grinned and bared it and pushed out an extra ten reps...BURNNNED).

Good mornings 1x10xbar, 2x10x65 (legs were fried, so no point in doing extensions, and leg curl was taken).

Back ext 15x (to get the rest of the burn out)

Ride bike to accountant, then home

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Today:

Ride bike to gym

Power cleans 8-6-4x125, 2x135, 2x140

Jerks 3x5x120, 1x5x125, 1x5x130
KB high pulls 5x5x45 each side

Decline bench w/ fat gripz 8-6-4x115, 2x125 (had to drop the weight load due to fat gripz, but worth it)

Cable bicep curl 3x5x100, 2x5x105

Lat pull down 2x5x11, 2x5x120, 1x5x130

Pull overs 5x5x55 (someone was using the 60s, and after doing the lat pulldown, I was happy they weren't available...)

Ride bike to get seat fixed, then through town, took long way home.

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Ride bike to trail

13 minutes of sprints and drills

then

3x10 weighted jumps, 30lbs
3x5 weighted jumps, 35
3x5 weighted jumps, 40

Quick jumps back and forth over 2ft side-to-side x3 sets of ~10

Long jumps, about 10 total, trying to set markers for jumping further and further, clear each one.

Bike back

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Snatch 5x3x100

OH Squat 5x5x110, 5x115, 3x125, 3x135, 3x145

RDL 4x5x245, 5x255

4x25 KB swings, 100lbs
Chin-ups 6-6-5-5

Farmer's walks, push-ups (exploding up onto stacked weights) for 8 minutes

Then Battle Ropes.

I ate so much GF cake that i had to really push it at the gym. Good thing birthdays only come once a year.

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Just got 16 minutes of jumping over shit for a quick conditioning workout. Going for height and distance over bags and cones, sideways and forward.

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Ride bike to gym

Bench 8-6-4x115 2x125

Rear delt flies 3x5x45 , 2x5x50

Tricep Ext 2x5x100, 2x5x105, 1x5x110, 1x5x120

Military Press 8-6-4x85, 2x95

Delt Lat Flies 3x5x27.5, 2x5x30

One arm rows 3x5x50, 2x5x55

Single arm DB press 3x5x35, 2x5x40

Push-ups, exploding onto stacked weights, 5-6 sets until failure (usually 6 reps)

Ride bike home

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Thursday, biked to trail and did 15 minutes of sprints, suicides, and drills, then biked home.

Friday:
Bike to old car insurance company to cancel them, then bike to gym.

Front squat 8-6x195, 4x205, 2x225

Leg press 2x5x675, 3x5x765

Leg ext 5x5x150

Leg curls 5x5x110

Deadlift 8-6-4x285, 2x300 (and I walked away from it!!... as compared to last year, when i felt like i crawled away...)

50 kb swings 100lbs

Back ext 5x5x50lbs

Bike home

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

Today:

Ride bike to gym

Power cleans 8-6-4x125, 2x140

Jerks 3x5x120, 1x5x125, 1x5x135
KB high pulls 5x5x50 each side

Decline bench w/ fat gripz 8-6-4x115, 2x125

Cable bicep curl 3x5x105, 2x5x110

Lat pull down 2x5x110, 2x5x120, 1x5x130

Pull overs 5x5x60

Ride bike to home

Groan. Not sore, but definitely stiff.

  Post New Thread | Reply | Quote | Report
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 358

40 minutes at the track today:

10 mins flipping tire (x30 reps)

bleachers-hill-sprint circuit x2

5x55m sprint

3 laps ins and out, walk the outs and work stride on ins.

then walked for an hour and a half with my friend.

  Post New Thread | Reply | Quote | Report
First Previous 1 2 3 4 5 6 7 8 9 10 11