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

Seachel_25
Level

Join date: Sep 2012
Posts: 431

Snatch 3x10x75

Deads 15-10x205 8x225 6x245

RDL 15x155 2x15x165

BB Row, wide grip 3x15x85

Lat Pull Down 3x15x90

Rear Delt Lat Flies 3x15x30

Lat Raised 15x10 2x15x12.5

Good mornings 3x15x95

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Jerks 15-10-8x115, 6x125

Bench 15-10-8x95 6x105

Push press 3x15x75

Cable Curls 3x15x70

DB Incline Bench 3x15x25

Arnolds 3x15x15

Pull ups 8-8-6


Annnnd let arms fall off.

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

KB swings 150x 100lbs

Single arms, 110x 50lbs (each side)

OH lunges 2x12x25lb 12x30lbs (total)

Weighted jump squats 3x15x50lbs

Dips 35xBW, 10x 5lbs, 5x 10lbs

Hanging leg raises 50x

7 minutes of OH farmers walks

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Hang cleans: 15-10-8-6x115

Squat: 15x155 10x175 8x185 6x195

Goblet squats 3x15x60lbs

Bulgarian split squats 3x6x95 (each leg)
Push ups 3x15

Cable high pull 3x15x70

Leg press 2x15x495 15x585
Chin-ups 10-8-5

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Snatch 10x85 2x10x75

Deads 15x205 10x215 8x225 6x255 1x325 1x330 (fuck yes)

RDL 2x15x155 15x165

Cable rows 3x15x70

Lat Pull Down 3x15x90

Rear Delt Lat Flies 3x15x30

Lat Raised 15x10 2x15x12.5

Good mornings 3x15x95

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Jerks 15-10x115, 8x125 6x135

Bench 15-10-8x95 6x105

Push press 15x75 2x15x85

Cable Curls 3x15x70

DB Incline Bench 3x15x25

Arnolds 3x15x15

Pull ups 8-6-6

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

KB swings 150x 100lbs

Single arms, 110x 50lbs (each side)

OH lunges 3x12x30lbs (total)

Weighted jump squats 3x15x55lbs

Dips 30xBW, 10x 5lbs, 10x 10lbs

Benched leg raises 50x holding 95lbs

Battle ropes, planks, 5 sets of stairs, 4x5 push-ups, and 150kb swings (@45lbs) with a 55lb weight vest on.

Puke... then Crawl home

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Hang cleans: 15-10x115 8-6x120

Squat: 15x165 10x175 8x195 6x205

Goblet squats 3x15x65lbs

Bulgarian split squats 2x6x95 1x6x105(each leg)
Push ups 3x15

Cable high pull 3x15x40

Leg press 2x15x495 15x585

Chin-ups 10-6-5

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Snatch 3x10x85

Deads 15x205 10x225 8x245 6x265

RDL 3x15x165

Cable rows 3x15x70

Lat Pull Down 3x15x90

Rear Delt Lat Flies 3x15x30

Lat Raised 3x15x12.5

Hamstring faceplants 3x10

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

After my Sunday conditioning work out, I was struggling today (still!)
Jerks 15-10x115, 8x125 6x140

Bench 15-10x95 8x100 6x105

Push press 3x15x75

Cable Curls 3x15x70

DB Incline Bench 3x15x25

Arnolds 2x15x15 15x17.5

Pull ups 8-6-7

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Decided not to go to the gym due to the awful roads from snow. Luckily, I have a 50lb KB and two 35lb ones!

500 KB swings w/ 50lbs

125 KB swings w/ 50lbs, each arm (total)

3x8 lunges with 35lb KB over head

35lb KB close grip chest press 10-15-15-15

100 reverse push-ups

50 leg raises

2x10 pullovers w/ 35lb

then core

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Hang cleans: 15-10x115 8x120 6x125

Squat: 15x185 10x195 8x205 6x225 4x245

Goblet squats 3x15x65lbs

Bulgarian split squats 3x6x105(each leg)
Push ups 3x15

Cable high pull 2x15x40 15x50

Leg press 3x15x585

Chin-ups 10-8-6 (proceed to nail chin on pull up bar -__-)

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Snatch 3x10x85

Deads 15x205 10x225 8x245 6x275 1x330

RDL 3x15x185

Cable rows 15x70 15x75 15x80

Lat Pull Down 2x15x90 15x95

Rear Delt Lat Flies 3x15x30

Lat Raised 3x15x12.5

Good mornings 2x15x95 15x105

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Jerks 15-10x120, 8x125 6x140

Bench 15-10x95 8x100 6x105

Push press 3x15x85

Cable Curls 3x15x80

DB Incline Bench 15x25 2x15x27.5

Arnolds 3x15x17.5

Pull ups 8-6-6

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

KB swings 150x 100lbs

Single arms, 120x 50lbs (each side)

OH lunges 3x12x30lbs (total)

Weighted jump squats 2x15x65lbs 15x75lbs

Dips 20xBW, 20x10lbs, 5x15lbs, 5x20lbs

Hanging leg raises 50x

10 sets of stairs

Push-ups with weighted vest 6-5-5

Hip thrusts with 75lbs 4x10

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Hang cleans: 15x115 10-8x120 6x125

Squat: 15x195 10x205 8x225 6x245

Goblet squats 3x15x65lbs

Bulgarian split squats 3x6x115(each leg)
Push ups 3x15

Cable high pull 3x15x50

Leg press 3x15x585

Chin-ups 10-8-6

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Snatch 3x10x85

Deads 15x215 10x225 10x245 6x255

RDL 15x185 2x15x195

Cable rows 3x15x80

Lat Pull Down 2x15x90 15x100

Rear Delt Lat Flies 3x15x30

Lat Raised 3x15x12.5

Back ext 3x15x25

Turkish get ups 2x5x10lbs, 3x12.5 each side

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Jerks 15-10x120, 10x125 6x135

Decline Bench 15x95 10x100 8x105 6x135 (big jump, but I always feel stronger on my decline bench than regular, plus both benches were taken)

Push press 3x15x85

BB Curls 1x15x65 2x15x75

DB Incline Bench 2x15x25 15x27.5

Arnolds 2x15x15 15x17.5

Pull ups 8-8-6

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

KB swings 150x 100lbs

Single arms, 120x 50lbs (each side)

OH lunges 12x30lbs 2x12x35(total)

Weighted jump squats 3x15x85lbs

Dips 15xBW, 15x10lbs, 10x15lbs, 5x20lbs 5x25lbs

Hanging leg raises 50x

push-ups, lots of push-ups with the obnoxious hand switching and elevation
squat thrusts 40x
Hip thrusts with 75lbs 3x15

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

New cycle!

Hang cleans 115x10-9-8-7-6

Squat: 185x8-7-6-5-4-...1

Goblet squats 3x10x65lbs

Bulgarian split squats 3x5x105(each leg)
Push ups 3x10

Cable high pull 2x10x50 10x60, each arm

Leg press 3x10x585

Chin-ups 11-7-6

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Snatch 85x10-9-8-7

Deads 205x8-7-6-5...1

RDL 2x10x185 10x195

Cable rows 10x70 2x10x80

Lat Pull Down 10x90 2x10x100

Rear Delt Lat Flies 3x10x30

Delt Flies 3x10x20

Back ext 3x10x25

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

Jerks 115x8-7-6-5-4-3-2-1

Bench 105x10-9-8-7

Push press 3x10x85

cable Curls 3x10x80

DB Incline Bench 3x10x30

Arnolds 10x17.5 2x10x20

Pull ups 10-5-6

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

KB swings 200x 50lbs

Single arms, 120x 50lbs (each side)

OH lunges 12-10-8-6x30lbs

Weighted jump squats 12-10-8-6x115

Dips 10-9x5 8-7x10 6-5x15 4-3x25 2-1x45

Push-ups 10-9-8-7........1

Farmer's walks, skiers, BB high pulls for speed


Annnnd start roller derby tomorrow. Let's go!

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Seachel_25
Level

Join date: Sep 2012
Posts: 431

New cycle!

Hang cleans 125x10-9-8-7-6

Squat: 195x8-7-6-5-4-...1

Goblet squats 3x10x70lbs

Bulgarian split squats 1x5x115 2x5x120(each leg)
Push ups 3x10

Cable high pull 3x10x60, each arm

Leg press 3x10x675

Chin-ups 12-8-8

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