Catalyst

[niki]

In the interim I obtained my bachelors degree, while dealing with some intensely challenging family situations (understatement). One of my best friends, the powerlifter who introduced me to lifting in 2011 was killed in 2013. It's been a rough few years, but I've been lifting since last August - slowly worked my way back into heavier weights. Had a great friend from work who became my gym buddy - but lost her when I moved back to hell. I figure another four years here, and maybe a master's degree then Ima getting the heck out and back to green/seasons. I miss fireflies, dammit.

 

[spinyvegeta]

Kudos to you Niki

 

[niki]

Thanks.

 

[spinyvegeta]

 

[niki]

Day 1

Incline barbell press - 95x5, 135x5, 135x5
Decline - 5x135, 5x185, 5x185, 10x135
Rack pulls - 135x5, 5x225, 5x275 for three sets.
Calves- 180x16 for three sets

My son was my spotter and he had a touch of adhd so my sets were cut kinda short - plus it was late and I worked last night....so lifting on four hours of sleep. Macros are at 150-160+ protein, 50-60g carbs, and fats range depending on my cravings...

 

[niki]

Day 2

Single leg press/high foot placement press 3x10 200
Adductor 3x16 200 (until the squat rack opened up!!)
squat - 5x5 95, 135, 155, 155, 155
bicep db curl 5x5 30
barbell curl - 3x10 110

HIIT on the bike

 

[niki]

Sorta day three - went wi a friend and got cut short.

barbell military - 5x95)3
rows 3x8 120
HHR - 3x8 225
Reverse assist chins 5 - rushed, dammit.

 

[niki]

Alright, busier than usual this week with training at work.

Day 1:
Flat bench: 3x5, 135
Decline: 4x5, 135
Incline: 3x5, 135
Pec flies: 3x8 I can't remember.....

Day 2
Calf press - 20 reps each set
Leg press - 8
High foot placement press- 8-12
335, 465, 605, 695, 785 for two sets. Last set was four reps.
Squat -5x5: 95,135 four sets
Hamstring curls - 3x10,85

The above was last night after working, I am so screwed.

 

[niki]

Since the good Lord did not see fit to bestow upon me gracefulness or coordination, I have had to learn compound lifts in segments. So, instead of clean and jerks, which I've tried to learn several times, I am focusing on just the upper movement. I do not know what to call these, and my first go with them so kept it very light learning the movement. Did 5x5 at 65

HHR - 3x8 140 - one side at at time, usually do these with both arms simultaneously
standing side laterals 3x8 30, 20
Military - 3x5 70
Two others for shoulders but I don't know the names. Dumbells to failure.