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average human female moving arbitrarily sized weights through space

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  • #16
    Week 2

    Oct 28 2018
    Every 2 mins: sprint 20s x 10


    Oct 29 2018

    Low bar squat
    140# x 1 rep @ 8
    125# x 5 reps @ 8
    125# x 5 reps @ 8
    125# x 5 reps @ 8

    Overhead Press
    55# x 1 rep @ 8
    45# x 5 reps @ 8
    45# x 5 reps @ 8
    45# x 5 reps @ 8

    Chinups
    BW x 1 rep @ 10

    Lat Pulldown
    7 minute AMRAP
    55lbs x 56 reps

    Comment


    • #17
      Happy 3spooky5me day!

      Oct 30 2018

      35min jog @ RPE 6



      Oct 31 2018

      Sumo Deadlift
      165# x 1 rep @ 8
      150# x 5 reps @ 8
      150# x 5 reps @ 8
      150# x 5 reps @ 8

      Floor Press
      40# x 8 reps @ 6
      45# x 8 reps @ 7
      50# x 8 reps @ 8
      50# x 8 reps @ 8
      50# x 8 reps @ 8

      Pendlay Rows
      8 minute AMRAP
      45# x 8 reps x 8 sets

      Comment


      • #18
        yes hello

        Nov 1 2018

        4 min jog @ RPE 8 and then 2 minutes walking x 3 rounds



        Nov 2 2018

        Bench Press
        75# x 1 rep @ 8
        65# x 5 reps @ 8
        65# x 5 reps @ 8
        65# x 5 reps @ 8

        High Bar Pause Squat
        60# x 8 reps @ 6
        70# x 8 reps @ 7
        80# x 8 reps @ 8
        80# x 8 reps @ 8
        80# x 8 reps @ 8

        Pullups
        BW x 1 rep @ 10

        Lat Pulldown
        7 minute AMRAP
        50lbs x 56 reps

        Comment


        • #19
          lets try this again .... I haven't touched a barbell in like 7 weeks, ooops.

          DAY ONE!

          jan 25 2019

          high bar squat w/belt
          80 pounds x 5 reps @ 7ish x 3 sets

          overhead press w/belt
          40 x 5 reps @ 7 x 3 sets

          RDL
          85 x 10 reps @ 7-8ish x 3 sets

          Comment


          • #20
            hello

            jan 28 2019

            paws skwat no belt / high bar
            70# x 5 reps @ 8 x 3 sets

            bench press w/ pause
            60 x 5 reps @ 7ish for 3 sets

            barbell row
            45 x 10 reps @ 7? x 3 sets

            Comment


            • #21
              hi Im still training don't worry!!

              Jan 30 2019

              ​sumo deadlift
              125# x 5 reps @ 7 x 3 sets

              Incline Bench
              50 x 5 reps @ 7 x 3 sets

              Throat squats
              45 x 10 @ 8 x 3 sets

              Feb 1 2019

              High bar squat w/ belt
              85# x 5 reps @7 x 3 sets

              Overhead Press
              45# x 5 reps @8 x 3 sets

              RDL
              95 x 10 reps @8 x 3 sets

              Feb 4 2019

              0-2-0 high bar squats
              75 x 5 reps @8 x 3 sets

              0-1-0 bench press
              65# x 5 reps @8 x 3 sets

              Pendlay Row
              50 x 10 @8 x 3 sets

              Comment


              • #22
                hellooo still here

                Feb 6 2019

                sumo deadlift
                135 x 5 @ 7-7.5 x 3 sets

                Incline Bench
                55 x 5 reps @ 7.5 x 3 sets

                front squats
                55 x 10 @ 8 x 3 sets

                Feb 8 2019

                High bar squat w/ belt
                95# x 5 reps @7.5 x 3 sets

                Overhead Press
                45# x 5 reps @8 x 3 sets

                RDL
                105 x 10 reps @8 x 3 sets

                Feb 11 2019

                pause high bar squats
                80 x 5 reps @8 x 3 sets

                bench press
                70# x 5 reps @8 x 3 sets

                Pendlay Row
                60 x 10 @8 x 3 sets

                Comment


                • #23
                  Salutations!

                  Feb 13 2019

                  Sumo deadlifts
                  140# x 5 reps @ 7-8 x 3 sets

                  Incline Bench
                  60# x 5 reps @8 x 3 sets

                  Front Squats
                  60# x 10 reps @8 x 3 sets

                  I have been doing my own random stuff these last few weeks using mostly three sets of fahve butt will probably start the 3 Day hypertrophy now
                  Last edited by clara_j; 02-14-2019, 09:16 PM.

                  Comment


                  • clara_j
                    clara_j commented
                    Editing a comment
                    Heh ... I said 'butt'

                • #24
                  Greetings, humans!

                  Taking a jab at the 3 Day Hypertrophy Template. This will be a big volume PR for me

                  Fri Feb 15 2019, Week 1 Day 1

                  Squat w/ belt
                  85# x 6 reps @ RPE 6
                  90# x 6 reps @ RPE 7
                  95# x 6 reps @ RPE 8 x 2 sets

                  Press w/ belt
                  40# x 6 reps @ RPE 6
                  42.5# x 6 reps @ RPE 7
                  45# x 6 reps @ RPE 8 x 2 sets

                  Barbell Row (myorep)
                  45# x 15, 5, 4, 3
                  eek these are gross!

                  Tricep Press Down
                  20# x 8 reps x 3 sets

                  Barbell Curl
                  20# x 8 reps x 3 sets

                  Comment

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