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Old 09-14-2017, 09:06 AM   #2211
Deb Weber
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Join Date: Apr 2009
Location: Hardwick  NJ
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Re: deb - WOD Bod Log

CYCLE 10, WEEK 1, DAY 4 8_15_17 Tuesday
Not enough sleep.
SQUAT 152#/3 (5) did 150 last cycle
HEAVY DEADLIFT 205#/5 (3) did 200 last
RDL 145#/6 (2)
SHRUG 145#/10 (2)

CYCLE 10, WEEK 2, DAY 1 8_17_17 Thursday
OHP 80#/3 (3) fairly easy, repeat from last cycle when I could only get 2 reps
CGBP 102#/6.5, 6, 6 (6.5 - lowered 7 to the bottom rack)
Triceps
STE 35#/10 (ouchie on the clavicle-resectioned shoulder!)
LTE 40#/12
STE 35#/7 (tried again because no ouchie on lte)
LTE 40#/10
Cable Pressdown 40#/10 (3)
French Press w/17.5# Dumbbell

CYCLE 10, WEEK 2, DAY 2 8_19_17 Saturday AFTERNOON to not disturb people
HEAVY SQUAT TRIPLES app warmup + a single at 170 #
180#/3 (3) Is this really me?? Fueled by a small cup of Lucky Charms! and despite surreptitious watching (I didnt pee or lose any bodyparts, so?).
POWERCLEANS 88#/2, 95#/2, 110#/2 (2) 120#/2, 125#/2, 131#, 135# CLARK (FOD - Fear of Dumping, lost my rhythm, it was way high enough)
I had asked gymmates mind if I do powercleans. They looked kinda like Jim Mora...."POWERcleans??! POWercleans!" But said go on.
PULLUPS Gravitron @ 11, 6, 5 and 5 reps. ill have to stop *****ing around and do some negatives at some point.
BARBELL ROW 85#/10 (3)
CURLS 50#/10 (2)


CYCLE 10, WEEK 2, DAY 3
8_20_17 Sunday. Another day another birthday; day one of year 58. although shhh!! we're having another baby, which is a GREAT gift!
OHP 69#/3 (5)
BENCHPRESS HEAVY 111.2#/3, 112#/3 (2) IDK. i had hormonal issues last triples, could only do one at 112. SHould I have tried more? 3rd rep was slow but easily doable.
INCLINE BENCH 65#/10, 75#/10
next couple sessions will be on the beach. We'll see.


CYCLE 10, WEEK 2, DAY 4 8_22_17 on the lake beach, no sleep
Light Squat 152#/3 (5)
HEAVY DEADLIFT 225#/2 (3). Did 220 last cycle.
RDL 145#/6 (3)
SHRUG 145#/10 (3)
Bathing suit...I should probably cut after vaca. Im afraid to stop making gains tho. Somewhere I saw something about hibar and not bouncing off knees. I wish there's was an article here on that, I'll have to search the web for it.


CYCLE 10, WEEK 3, DAY 1
8_24_17 Thursday.
OHP 45#/5, 45#/5, 60#/5, 75#/3, 80#/2 - Workset: 90.5# F, 90# F, 88# F!!!
I suspected this might be a ****show...shoulders are still really sore from dog pulling on the lead in the cemetery before the 6 hr drive up Monday, and driving 6 hrs w/her periodically bodyslamming my left shoulder....I guess it should be PMS time, if its on time, everything hurts; or, I'm just old. Does it matter, still a bitter pill.
CGBP 102#/4, 5, 4 wth? seriously?
Triceps...
all that work, get to singles week looking to do well, turns into singles WEAK. double eff.


CYCLE 10, WEEK 3, DAY 2 8_26_17 Saturday

SQUAT 165#, 185#, 190#, 201F!?, 190#, 190#f, 188#
Underfed, under rested.
It is what it is, vaca. Indulging my absurd love of beer. Sam Adams October fest is out here. And sand sucks.
ROW 90#/10 (3) supinated, pronated, all lowered to the sand.
Curls 50#/10 (2) 45#/8


CYCLE 10, WEEK 3, DAY 3
8_26_17 Sunday

OHP
69#/3 (5)
HEAVY BENCH 45,45,65x5,85x3,105x2, then 120#?...too big a jump. 115#x1, 118# (easy), 120# (good bar speed), 122#F (the bar was past sticking point not going the wrong way but not going up so much, and my SO grabbed it; I thought I'd have ground it out.. Happy to be back to 120# for a single... at least he got to see my 120#
INCLINE BENCH 65#/10, 75#/10


CYCLE 10, WEEK 3, DAY 4 8_29_17 Tuesday: slept well last nite, not much the nite before.

SQUAT Light 152#/3 (5)
HEAVY DEADLIFT wu: 135,135,165/5,190/3,220/2. WORK: 245#/1, f, f.
245# is a PR, two fails are disappointing (broke both off the sand, but my form would have been ****, so no). Eh. Probably would repeat if I got all three anyway, because, SAND. No beer OR Jack (my other nemesis) yesterday, go figure. I saw a lady post that she was deadlifting, and decided to "try" powercleans. For three TRIPLES. Ha! I can't imagine, only in my dreams. But I discovered I can reach over the side of the boat and lift my dogs back on board, with one hand. Training benefits!
RDL 150#/6 (3)
SHRUG 145#/10 (3)
ouchie.

Two days ago I kayaked 1 mile, and yesterday walked about a mile.

CYCLE 11, WEEK 1, DAY 1
8_31_17 Thursday

OHP 35kg - 77#/5 (3) moving up next time.
CGBP 102#/5, 5, 5
Triceps LTE 40#/10 (3), STE 35#/5, French Press 5#/10 (3) each arm

CYCLE 11, WEEK 1, DAY 2

Breaking camp. More family tragedy. All I had time for.

SQUAT170#/4, 3, 3, 3, 2
Maybe time for 3x5, 3x3, 1x3 idfk


CYCLE 11, WEEK 1, DAY 3 9_4_17 Monday. At home.
BENCH 106#/4, 3, 2 wth???
It is what it is. Back to the office: computer's a mess, so are jobs, so is the network - need to fix. Irma to Fla (kids/grandkids). Family member still critical in ICU. I guess it could be stress. ??

CYCLE 11, WEEK 1, DAY 3 9_4_17 Monday. At home.
OHP Light - 70.x#/3 (5) Needed to note I upped that weight due to new 5's or I'll forget in my dotage
BENCH 106#/4, 3, 2 wth???

CYCLE 11, WEEK 1, DAY 4
9_7_17 Thursday. Globo.
Its apparent that the bone in my low back that moves, its shifted out. Hurts like hell. That could have been the trouble with other lifts...
Also, I left my fractional weights at home, FML. Deadlift day is the hardest one for me, seems like treading water lately.

SQUAT Light 150#/3 (5)
HEAVY DEADLIFT 210#/5 (3) - did 205# last cycle, I think.
RDL 145#/6 (2)
SHRUG 145#/10 (2)


CYCLE 11, WEEK 2, DAY 1 9_9_17 Saturday
my hurt back seems 95% cured after squats/deadlifts 2 days ago.
still stress; still irma still icu. storm's moved west (my kids/grandkids are on the east fla coast) but its little consolation, being so far away. Hoping for the best for all.

HEAVY OHP 82#/3 (3) pr for triples!
CGBP 102#/5, 5, 4 wth? this is accessory work, almost 20% off my 1RM, i don't understand why its so hard.
Triceps
LTE 40#/12, 40#/8+35#/5
Cable Pressdowns 50#/10 (3)



CYCLE 11, WEEK 2, DAY 2 9_12_17 Tuesday
HEAVY SQUAT TRIPLES Pure ****show. Did 180 last cycle.
175#/1
185#/2 IDK if I ever repped this before. So I guess its an improvement.
183#/2
181#F
177# slowest squat w/a dead stop halfway up for about 25 seconds, then I effing finished it. Canned!
Power Clean
88#/2 (2), 93#/2 (2), 98#/2, 108#/2, 115#/2, 120#, 125#
Pullups
I give up on gravitron. Did 1 pullup, then on gravitron set at 11, did a set of 5 and 5 w/one foot down as needed
Lat Pulldowns w/curvy bar for more ROM 80#/10 (2)
Row 88#/10 (4) pronated and supinated
Curls 50#10, 50#/5+45#/6
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