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Adena gets strong!


Adena
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Well last week was Deload Week. It's a good thing, because I had some kind of weird allergic reaction to some unkown substance and had no energy anyway. After a weekend of not really eating enough, I didn't do that great in the gym so far this week. I keep hoping I'll have more time to eat and prepare food after I'm married, but I don't know...

 

Bench Day

 

Bench Press:

 

1x5x45

1x5x70

1x5x80

3x3x95

 

Gnar! I was so mad I only made three reps on that last set that I did a couple extra sets as punishment.

 

Bench with bands:

 

3x5x75

 

Push-Ups:

 

3x12

 

Assisted Chin-Ups with 65 lbs of assistance:

 

1x8

1x6

1x4

 

Squat Day

 

Parallel Squat:

 

1x5x135

1x5x145

1x5x165

 

Olympic Squat, heels elevated:

 

3x6x135

 

Lunges with 35 lb plate held overhead:

 

3 sets

 

That's it, looking forward to some cardio tonight. Haven't decided yet what I'm in the mood for. Then deadlift day. After this month, I guess I'll switch back to working on overhead press instead of bench. Bench Press just makes me way too mad, haha! I think it's mostly the calorie thing, though.

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Deadlift Day

 

Deadlifts:

 

1x5x155

1x5x175

1x5x200

 

Rack Pulls:

 

3x3x235

 

Assisted Wide Grip Pull-Ups:

 

1x10

1x9

1x5

 

Farmer's Walks with a 45 lb plate in each hand:

 

3 sets

 

Plate Pinches with two 5 lb plates pinched between thumb and fingers:

 

3 sets each hand

 

I've been trying to eat more in anticipation of the coming week. I've also been trying to get in a protein shake after each strength training session, which is new to me. I suppose I could do that every day just to get in more calories.

 

I'm thinking of doing some sprints tonight. Had fun running up and down hills this weekend. I think I'm going to switch the order of my strength training days to squats the first day, bench the second day, and deadlift the third day. That way I end up with my super-sore-I-can-barely-walk day after squat day, and I'll still be motivated to go to the gym and do something since bench won't be affecting my leg muscles much anyway. I think it'll work better for me.

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Squat Day

 

Parallel Squats:

 

1x3x140

1x3x150

1x5x165

 

Oly Squats, heels elevated:

 

1x3x135

5x3x145

 

(I was feeling energetic, so I threw on a couple extra sets. It really helps that it's gotten cooler outside.)

 

Lunges with 35 lb plate held overhead:

 

3 sets

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Deadlift Day

 

Ok, so I made some miscalculations today. I was supposed to lift 70%, 80%, and 90% of my assumed 1RM, but I accidentally calculated out 75%, 85%, and 95% instead.

 

Deadlift:

 

1x3x135 (warmup)

1x3x175

1x3x200

1x1x225 PR! I also forgot to use chalk, so even better! I have hit my deadlift goal for this year. Awesome!

 

Rack Pulls:

 

3x1x245

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This week has gone pretty well so far.

 

Squat Day

 

Parallel Squat:

 

1x5x140

1x3x160

1x2x175

 

Oly Squats:

 

3x4x145

 

Lunges with 35 lb plate held overhead:

 

3 sets

 

Bench Day

 

Bench:

 

1x5x45 for a warm-up

1x5x80

1x3x95

1x2x105

 

I decided to do a pyramid down:

 

1x3x100

1x4x95

1x5x90

1x6x85

1x8x80

 

This pyramid was way tough. The last rep of every single set was a grinder. I felt like challenging myself though. It felt pretty good today.

 

BOR:

 

3x10x75

 

Haven't done those in a while. Felt a little awkward.

 

Push-Ups:

 

1x14

1x12

1x10

 

That's it so far, I'm looking forward to my next deadlift day either tonight or tomorrow!

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Deadlift Day

 

Deadlift:

 

1x5x175

1x3x200

1x1x225

 

Rack Pulls:

 

3x1x255

 

Assisted Wide Grip Pull-Ups:

 

1x5

1x3

1x2

 

Farmer's Walks with a 45 lb plate in each hand:

 

3 sets

 

Plate Pinches with two 5lb plates:

 

3 sets

 

My bodyweight is down to 134 for some strange reason. It's good I haven't gained weight, but have managed to pump slightly more iron! It feels like I've weighed in around 135 for months. Weird that I haven't gained more.

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Well this week would normally be Deload Week, and it started out well enough. I managed to get in one day of deloading squats and then some solid cardio, but then I got a sore throat and I know if I go back to the gym it'll just prolong the sickness. I better not have strep! Oh well, my awesome immune system seems to be kicking this disease in the nads for now. Hopefully it's just a virus and I won't have to go to the doctor.

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I still sound pretty stuffed up, but I feel fine. So this week:

 

Squat Day

 

Parallel Squats:

 

1x5x125

1x5x145

1x5x165

 

Oly Squats:

 

2x8x135

1x6x135

 

Lunges with 35 lb plate held overhead:

 

3 sets

 

Bench Day

 

Bench:

 

1x5x45

1x5x75

1x5x85

1x6x95

 

Then a pyramid down:

 

1x5x90

1x6x85

1x8x80

1x10x75

1x12x70

 

Push-Ups:

 

1x16

2x10

 

Assisted Pull-Ups:

 

1x8

1x7

1x5

 

Deadlift Day

 

Well, I carried a bunch of furniture and heavy boxes out of my apartment and into my new house. So, I was exhausted enough, I figured that counted as deadlifting, at least for this week!

 

Next week is our wedding, and I'm pretty excited! They better alter my dress CORRECTLY this time and have it ready on time.

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