Daily Check-in : It's the Fitness Fever-ary
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Feeling a little better today but still have a pretty major case of the sads. Took a 30 minute walk with my pup this afternoon and ma giving myself permission to veg out the rest of the night. Early bedtime too. Must be productive tomorrow!0
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It was one of THOSE days. You know those days. The ones where nothing seems to go right? Yeah, it was like that today. I had a lazy morning, so when I finally got up to exercise, I was running late. I decided to skip my usual stretches because I thought, "I'm lifting less than 20lbs, it won't make a difference." BIG MISTAKE. I was have trouble getting down into my squats, my groin muscles in particular seemed to reach a certain point and say, Nope! I did 14.5lbs on the squats, but I'm not sure I got deep enough on them. And I tried using my home built squat rack for the first time today. It was awful. The base wasn't steady enough, the uprights were falling over, I would have been better off without it.
Then it was bench time. Also awful. My squat rack was too high to use for the bench, and the supports are not adjustable. Then my bench was in the wrong place and I kept hitting my bar on the table next to me. I'm only doing 17lbs, but I had the worst time trying to stabilize the bar today. When I got it up, it was almost always off center to one side or the other, or it wobbled in the worst way on the way up. My elbow is also hurting me, so I must be doing something wrong. The weight didn't feel heavy to me, I don't feel any more tired after my fifth set than after my first.
I'm struggling with rows too. The back of my thighs are really tight, and even though I have the bar elevated about 6-9 inches, I have to keep my knees bent to reach it. And I can't seem to find a happy place for the bar to land on my chest when I pull it up, I always have to adjust it to get it into the right spot.
And then I hopped on my bike and took off. At the bottom of my first hill is a three way stop, and there were cars at all stops. I don't do corners well, so instead of turning I kept going, and ended up having to pull over into someone's driveway so I could turn around. In the meanwhile, I've lost all my momentum to go up the next hill, so I barely made it up. There was only one good thing about today. My hills are actually a 1 mile loop that I repeat 3x times, so when I came back to that same spot, I usually slow down a lot since I don't turn well, but I read advice somewhere to put your outside foot down and press on it while you lean into the turn, so I did and I didn't have to break at all, even though I was going 15-16mph on a 90 degree turn.0 -
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Autumnfilly2005 wrote: »I'm struggling with rows too. The back of my thighs are really tight, and even though I have the bar elevated about 6-9 inches, I have to keep my knees bent to reach it. And I can't seem to find a happy place for the bar to land on my chest when I pull it up, I always have to adjust it to get it into the right spot.
Sorry you had a crappy day
Just to clarify though, your knees should be bent when you row. You keep them bent and your back flat through the whole exercise.
I didn't really want to go to the gym today, I was feeling totally unmotivated, but I went anyhow. Glad I did, it turned out ok.
Squats - 5x5 at 125 lbs after a bunch of warm ups. I am still at 125 while I work out my form issues. I am getting much better though! I am definitely hitting parallel most of the time, and I can feel different muscles working. Definitely hitting that posterior chain. I am going to go one more session at 125 before moving up.
Bench 5,5,5,6,5 at 70 lbs. Getting much easier. My first two sets were meh, but by the third I was really working hard to remember my form. It is amazing how much easier it is when you remember to keep shoulders down and tight, core tight, feet planted, etc. I even threw and extra rep in on the 4th set just because, and then I did 3 reps at 75 lbs, just to see how it felt. I will be moving up next time, but I haven't decided if I want to go 72.5 or 75. Leaning towards 72.5.
Rows - 5x5ish at 80 lbs. First time at this weight. 2 sets felt right, the other 3 were crappy. I say 5x5ish because I know my form was bad. When I got them right, they felt good, but so awkward when I didn't. I will be at this weight for a while. I really wish my gym had bumper plates. I think the thing I hate the most about these are stacking the plates to raise the bar up. I slammed my fingers between two 35 lb plates when I was putting my stack away, which didn't help
Then I finished off with 3x5 assisted pull ups with 55 lb assist. I really want to work up to a pull up, so I was just playing around today. I will look in to what is the best way to work on these.
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@Mirrim -- Great job. Isn't it lovely when the "I don't wannas" end up in a great workout? And I know just what you mean with the rows -- they so rarely feel just right. I've kind of given up worrying about it a whole lot and just pay a lot more attention to keeping my back parallel to the ground and not bouncing. I figure the rest will just do what it's supposed to do (or not. Who knows?)
@AutFilly -- What Mirrim said. Your knees most definitely should be bent if you're doing Pendlay rows. Have you watched the form videos on the 5x5 website?
@Tara -- Thank you! Means a lot. xo
@KROK -- Holy Good Mornings! These babies have me feeling the whole posterior half of my body! Thanks for the recommendation and the explanation (given ages ago, but still). I guess I can't say "I'm never sore from lifting" anymore!0 -
guess I can't say "I'm never sore from lifting" anymore!
i had that one time i put something really light on the bar, like 60 or 80 pounds, and then i just stood there and strung deadlifts together for half an hour or something.
i keep meaning to do that again. it was (seriously) fun, but ho.ly.cow. the posterior chain.
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guess who went to the gym. really late, so not enough time to do everything, but
squats: 2x5@45, 2x5@55, 5x5@65 (probably). i kind of lost track of the sets a little. sad thing is how low my training-wheels weight is while i'm scared of my back, and tbh even my legs weren't all that perky about 65. BUT! but my shoulders came up and they felt better and more even than they have for a really long time. back kink is still back after squats, but i swear i do seem to have figured out a couple of ways of unkinking it, at least for a while. so instead of just waiting forever and doing nothing while it 'improves', i'm willing to do this paddling-pool squatting and concentrate instead on try to teach it to improve itself.
ohp:
<3 (*) (*) (*) fanfares please (*) (*) (*) <3 okay, well maybe not as exciting as that, but this is still a big deal. i did 5x6@45 pounds, shoulder and weird back and all. and i actually think, touching wood, that the various form things are starting to sink themselves into my mind a little. because the last time i did ohp, 30 felt like a bit of a fight. but this time, i'm not saying the 6th reps in the last two sets were easy, BUT there were plenty of reps where i kid not, the bar went up like it was nothing at all. i'll be taking the rset of my feedback on it to the starting strength bookclub thread, but i'm feeling so pleased about this wanted to post here as well.
deadlifts: didn't do 'm. out of time and also back kink and not taking chances today. i figured i'd take the ohp win and just run with that for this one. i'm very happy.0 -
Sorry to hear some are struggling lately! @symba hope you heal up fast!!
Tonight's workout was great!
Squat 5x5 @ 150lbs.
Bench 5x5 @ 85 lbs.
row 5x5 @ 90lbs.
Then some Bulgarian split squats with 20lb Dumbbells, some lat pulls downs At 90lbs and front squat push press things with a 50lb barbell
Tired and hungry and sweaty and shakey now
Night night xx0 -
Warmup
5 minute bike
1 minute arm swings
2 minute kettlebell swings
1 minute jumping jacks
Goblet Squat 2 5 40
Squat 5 5 102.5
Bench Press, Barbell 5 6 60
Barbell Row, Bent-over 5 5 70
Convict Conditioning Pullups Step 3: Jackknife Pullups 3 15
Very busy day today...carry on :-)0 -
LEG DAY, Take 2
Front squats
115x5
125x5
135x3
145x2 (My PR being 150, this is HUGE! The secon rep was TOUGH!)
Assisted pull-ups 4x submax (don't have teh reps nearby, don,t remember)
3x 5min AMRAP circuits that included push-ups, barbell rows, trx rows, bear crawls, walking lunges and KB swings. I overall got more reps on almost everything. Progress
And the FINISHER (yes, I'm using a lot of caps today). 10, 8, 6, 4, 2 for time:
- lateral hop burpee
- sitouts (per side)
- squat jumps
Last week I'd managed to get through the round of 6 sitouts before the time cap. Today I was 3 reps into the 4 burpees. And then I finished it. 7:17 total. Holy smokes. I feel great! Wobbly, but great! I'll have all the workout details in the blog later if that's something you're interested in.
Who says you can't gain strength on a cut? ^^
@crabada Glag you're liking them. They're going to conitnue being a staple in my warm-ups for sure. That movement pattern helps me stay tight at the bottom of the squats afterwards
@Autumnfilly2005 Sorry you had such an off day. One tip I can give you on the bench press is: usually when the bar is hard to stabilize, it's cuz you're upper body is not stable on the bench. Think about keeping your upper back tight, dig your shoulder blades into the bench and pull your shoulders down. No need to arch your back pwoerlifting style, but you should still have a space between your lower back and the bench, and your glutes should be on the bench but tight. That setup typically eliminate most of the stabilization issues
@ everyone else: You're all kicking *kitten*! Wish I had time to reply to all of yous!
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Haven't been in here in a few days, but I wanted to stop in and check up on everyone! I just downloaded that 100 pushups app - I'll start it on Monday when I'm done with my rest week (totally busted my *kitten* slipping/falling on the ice so I figured I'd take a week to regenerate myself). @symba1130 lower back tweaks suck - definitely take time to let your back heal!
I'm having a frustrating, impatient day today and I need to vent, so thanks in advance for putting up with it! lol.
I KNOOOOOOOW the scale is stupid, but I keep going back to it like a bad relationship. I've been doing really well with my calorie intake but that damn scale still just keeps going up and down by the same 5lbs every damn week. I retain so much water after pretty much anything; if I so much as look at the barbell or a salt shaker BAM! water bloat and I take freakin' mild diuretics for F's sake! I know lowering cals is not the answer, but the only way I can get the scale to show progress is if I cut waaaaaaay down, and I don't want to do that. I'm not due to take measurements for another week or so, but I really haven't seen anything dramatic in that department thus far either. /endrant0 -
Visited family this weekend in PA then got snowed in yesterday so it's been a week since I last lifted. I am planning on going today and will see how I feel. I would to avoid to de-loading very much. I stayed fairly active this weekend despite the junk weather.
Skied all day Saturday. It was cold so even though the place was busy, the slopes were pretty clear. We got 24 runs in and it only took an hour to regain feeling in my feet We had dinner with family after then drove back to where we were staying in a blizzard. I noticed how strong my grip has become. It's funny how the mind wanders in the face of near death.
I wanted to get a hot yoga session in but it didn't work out - decided to just spend time with the grandparents instead. Will try and go tonight. Should feel great with the cold spell we're having and my period cramps
Shoveled snow Sunday and Tuesday. I didn't count it as exercise because I've been eating everything with reckless abandon. Getting back on track starting now. Will check in after my lifting session!
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Workout A today after a few days off.
Squats- 5x5 62.5kg.(135lb) These felt heavy. I got a couple of saw horses delivered from amazon to use as catchers just in case- they are maybe a tiny bit too high but will do. I don't know whether to deload slightly or just stick at this.
Bench 5x5 at 35kg (77)- I have failed these a few time before but nailed them well today and did and extra 3 at the end. I will go up 1kg next time I think with my dinky fractionals.
Rows- 5x5 40kg (88) @krokador I think it was use gave me some form tips last time and I think that helped. I made platforms so the height was better and had my legs a bit further apart and bum in the air so my whole body was lower. It was easier to keep parallel this way. I think I will do this weight again next time too.
Great work everyone, you are a huge motivation!
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@crabada you actually inspired me in trying those Good Mornings I kept seeing here. I'll add them on my next workout. I hope you're feeling better now.
@krokador those burpees with a side jump are like a nightmare to me. Seriously, you rock.
@Autumnfilly2005 one amazing thing is, even if you had a bad day, you kept going, and you did it. Commitment is everything! (Also, you now have a good reason to sing this cheesy Daniel Powter song in your head.)
@canadianlbs yay!!! hooray for the overhead press!!
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So. Workout A for me this morning. Diet break is paying off, everything was increased, and I felt strooooong. Also, I catched some side looks from a dude who was like: oh, this girl is lifting, how fun, and became: oh *kitten*, this girl is squatting more than me, and with a better form, wtf?! as soon as I started to squat my working load (he was squatting 95 pounds and honestly, he didn't look strong). There was also another guy squatting 295 pounds but not even coming close to parallel. What kind of squat was that? This was weird.
Ok, so here's the breakdown.
Warm up: 13 minutes elliptical
Squats: 1x5 @ 45, 1x5 @ 65, 1x5 @ 85, 1x5 @ 105 and 5x5 @ 115. I almost failed a rep by going to low, but I pushed hard and I went up. The only weird thing is that I always have some pain in my upper thighs when I do the first couple of warmup sets. Not sure if it's DOMS or anything, but it usually goes better after.
Pendlay rows: 1x5 @ 45, 1x5 @ 55, 5x5 @ 60. I was not in my favorite cage to do those rows (cause I put the gards on the lowest setting to do the rows, so I can "touch" something when I go down, even if I'm not using big plates, and the lowest setting is a little bit higher on this cage), but still, it went good. I felt my back tired by the end of the sets, but it's ok.
Bench: 1x5 @ 45, 1x5 @ 55. 5x5 @ 60. I feel so strong when I do just the bar, my reps are fast and my form is good, but as soon as I add weight, it's another game. Still, 55 felt easy, and I did good with 60, even if it was hard. I think I'm ready to try 65 next time.
Accessories:
65 seconds plank on the BOSU. I didn't felt like doing the pull ups, so I switched immediately to stretch and foam rolling.
I will look in NROLFW to find an exercise or two to add to my accesory routine, along with the Good mornings. I'm just afraid it will take time (my routine takes about 1h15 now, I can add maybe 15 minutes, but after that, I will be arriving late at work and I don't like it). I can't go to gym earlier, 'cause I already take the first bus in the morning. I'll see.
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De-loaded squats back to 115 5x5. Was heavy but I'll be back up in no time. MAYBE this time 130 will feel manageable Fingers crossed! Did side bends in between 30 4x12 each side.
OHP 50 5x5 was pretty easy. I did front squats during the breaks also at 50 3x8 which was really easy. I'll keep them matched with OHP until I stall and need to up the weight on FS.
Deadlift 145 2x5. This was fine. I was "supposed" to de-load to 130 but I had de-loaded to 135 last session so, no. I might do 5-lb increments now to make sure I don't let my form go.
I should've done rack pulls but I didn't feel like it. I'll alternate them next time in between rows.
I missed the gym so much and I was so happy to be back. It was also empty in there which was fabulous. What wasn't fabulous was that the heat seemed to have been out in the women's locker room so it was frigid in there.
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MissHolidayGolightly wrote: »What wasn't fabulous was that the heat seemed to have been out in the women's locker room so it was frigid in there.
Lol, every time I read something like this, I actually get a little jealous because in SoCal I don't really know what cold weather is. I don't have a season where it is too cold to work outside, although there are weeks (or months) when it is probably too hot to safely work outside for long periods of times.
Thanks everyone for the advice, and I'm sorry I griped so much about my last session!
Today's session was AMAZING! I walked/ran week 1 day 2 on the C25K program, then did 30 seconds of running and 4:30 minutes of walking until I reached my house again. I cover a 3 mile loop around my neighborhood, and the c25k covers about 1.5-1.75 miles of that distance. I did 3.19 miles in 52:58 minutes, at 3.6mph. I started slow and did each mile a little faster than the one before.
I've heard bad workouts are usually followed by a really great one, and it was certainly true for me. Now if only my next 5x5 workout can be this good...
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Autumn - Nice bit of cardio there. I am hoping to start C25k soon but haven't quite yet because last time I tried it a few years ago it didn't go well. Plus still getting over cold but hopefullly in march I can get started.
Another day off, though I didn't have work today. I went for a walk in the park, which was nice. I used to go there once or twice a week in the fall. Hope to walk there once a week again. My legs and butt are still sore from monday's lifting. 2 sets of 15 reps with 145 turned out a bit taxing but oh well, it's not a pain, just a noticeable ache.0 -
I did a 4.5k light run today and now my knees are tired.
Workout A was supposed to happen tonight but after a couple of warm up squats I decided I would skip the squats and jump into bench.
Bench 95 lbs 8x3 couldn't do any more than 3 reps in a set but I wanted to get the volume
Row 100 lbs 4/4/5/3/4/3/3 like bench I wanted to get close to 25 total reps
Then I did some playing around with dB snatch and cleans. Kind of nice to try some new moves. I am seeing that my wrist and elbow mobility kind of suck and I think I should have noticed it with ohp too. Anyone have suggestions on how to work on getting that improved?0 -
Workout B today.
Squats - 5x5 @ 140 lbs.
- Still not easy but feeling manageable.
OHP - 5x8 @ 40 lbs.
- As mentioned before, working up to 5x10 and then will jump to 45 lbs.
Deadlifts - 1x5 @ 160 lbs.
- After failing 180 lbs. three times, I've deloaded. Though to be honest, I failed the 165 lbs. warmups the last two times I did deadlifts. These were heavier than I would have liked, but I got 'em done, so there's that.
Accessories:
- I was in the mood to try some new stuff tonight.
Seated Dips machine / Bicep Curls (alternating sets)
- Dips - 3x10 @ 110 lbs.
- Curls - 3x10 @ 15 lbs.
Shoulder Press machine - 3x10 @ 30 lbs.
- I also tried a slightly different shoulder press machine that makes your hands come together at the top, but didn't like it as much.
Glute Machine - 1x12 @ 25, 30, 45, 55 lbs.
- First time using this one. I like it and definitely felt it in my hamstrings, even at these semi-low weights. Though not sure exactly how necessary this will be considering I do squats and have recently added good mornings. Like I said, I was just in the mood to try stuff.
Stretching Routine0 -
It is a rest day for me. I ditched derby practice because I am still getting over this cold, and that in combination with night shift this week was just too much for skating for 2 hrs in an unheated building in -15 degree weather.
But, holy DOMS Batman! I definitely worked some new muscles while working on squat form. Hamstrings and adductors??? (inner thigh) are sore today!0 -
But, holy DOMS Batman! I definitely worked some new muscles while working on squat form. Hamstrings and adductors??? (inner thigh) are sore today!
Can I ask how you cahnged your form to allow you to feel your inner thighs? I would like to try and target them a bit more if possible in my squats since they are a problem area for me. TIA!0 -
Llamapants86 wrote: »I did a 4.5k light run today and now my knees are tired.
Workout A was supposed to happen tonight but after a couple of warm up squats I decided I would skip the squats and jump into bench.
Bench 95 lbs 8x3 couldn't do any more than 3 reps in a set but I wanted to get the volume
Row 100 lbs 4/4/5/3/4/3/3 like bench I wanted to get close to 25 total reps
Then I did some playing around with dB snatch and cleans. Kind of nice to try some new moves. I am seeing that my wrist and elbow mobility kind of suck and I think I should have noticed it with ohp too. Anyone have suggestions on how to work on getting that improved?
Wrist mobility can be worked on with a loaded barbell (well, you can do it with it in the rack without any weights but it's a little trickier) at front squat position. Work one hand at a time in the front rack position (keep your pinky under the bar as much as possible).
You can also work on your forearms with the over the head resistance band stretch. Let me see if I can find a video.
I guess this is close enough
https://www.youtube.com/watch?v=_g2Ad20aEB0
And of course, Kstarr has something about it too:
https://www.youtube.com/watch?v=Un1PDhrU3h0
Today was active recovery day and I made the mistake of having a protein shake beforehand. Ugh! Burp! All I can say xD It was really tough at first, too, haven't felt this sluggish in ages. The warm-up felt like a workout (it would actually BE a workout all of its own to some people, really) but as I got through the 3 rounds it gradually became easier and I'm a lot less stiff and glad I went through it now Really gotta get ready for work naw tho!
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Did workout A and some accessories yesterday.
Squats 5x5 at 170 pounds. I'm thinking I may start increasing my reps on this next lifting day instead of bumping up to 175 pounds. I know I can get 175, but I don't feel comfortable going there. Plus, I'm afraid I'm getting close to stall weight and want to make the most of this before having to deload because of a stall.
Bench 5x5 at 110 pounds, again! These ones were definitely prettier and a tiny tiny bit easier than last bench day. I also got complimented that I lift heavy for a girl. Thanks bro.
Rows 5x5 at 100 pounds.
Accessories:
ATG squats 1x10 at 50 pounds, 2x10 at 60 pounds.
Cable rows 3x10 at 70 pounds.
SL Deads 3x10 at 60 pounds.
54 push-ups
1.3 mile walk0 -
ScientificExplorerGirl wrote: »
But, holy DOMS Batman! I definitely worked some new muscles while working on squat form. Hamstrings and adductors??? (inner thigh) are sore today!
Can I ask how you cahnged your form to allow you to feel your inner thighs? I would like to try and target them a bit more if possible in my squats since they are a problem area for me. TIA!
Not entirely sure what did it. I was working on making sure I hit parallel and pushing my knees out as I have found them collapsing in at times. Also, making sure I keep my toes pointing out. I couldn't feel them while working out, just the next day.0 -
I so did not want to get out of bed at 4:15 this morning, knowing that it was -25 outside with the wind, but I just rolled out of bed when my alarm went off so I couldn't punk out.
Workout A today.
Squats: 5x5@90 lbs, a repeat weight due to some DOMS from Tuesday.
Bench: 5x5@60 lbs. This was a deload due to my break, and felt pretty easy.
Rows: 5x5@65 lbs. Felt pretty good, a little tough on the last set.
RDLs 3x10@65 lbs
Elliptical for an hour (ugh, thank goodness for Every. Simpsons. Ever on my FX app)
Then when I was getting cleaned up for work in the locker room, I shorted out my hair dryer so ended up with half a head of wet hair going back out into the cold. Awesome.
At least I get to buy a new hair dryer now though!
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Thanks krok!0
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Hi Ladies, I've been wanting to start StrongLifts for a long time but intimidated with the long poll and do not have all the equipment. Last night after CLX PC3 decided to just do a couple of squats with the long poll to get a feel, but, ended up finishing the ENTIRE Workout A! This morning decided to wear flats for work, lol, just in case.
LUV’d it!
Great group here and wanted to share...0 -
ScientificExplorerGirl wrote: »
But, holy DOMS Batman! I definitely worked some new muscles while working on squat form. Hamstrings and adductors??? (inner thigh) are sore today!
Can I ask how you cahnged your form to allow you to feel your inner thighs? I would like to try and target them a bit more if possible in my squats since they are a problem area for me. TIA!
Not entirely sure what did it. I was working on making sure I hit parallel and pushing my knees out as I have found them collapsing in at times. Also, making sure I keep my toes pointing out. I couldn't feel them while working out, just the next day.
I feel a little inner thigh action after deadlifting. You could also use the gyno machine to target the ab/adductors. Squats do a good job working the whole leg, too, though.0 -
Kind of a crap workout this AM, but I think it was a combo of heavier weights and the little dude teething and waking us up at 1am. I ended up staying up with the poor kid until about 3, at which point we all decided we needed rest and he got to spend the rest of the night cuddled with his mommies. But when the alarm went off at 4:45 for the gym I almost gave up, and it took everything I had to get out the door.
Still, managed to slog through it:
Squats: 2x5 @ 45, 1x3 @ 75 for warmup, then 5,5,5,4,5 @ 115lbs. I decided not to count one rep in the fourth set because I just felt wonky. I don't feel like this was an impossible weight, just wasn't feeling it today. And I think as the weights get heavier I may move to 2x at one weight before moving up to give myself more time to dial in form and weight.
Bench: 2x5 @ 45 for warmup, 5,5,5,4,5 @ 75. That damn fourth set always seems to get me.
Barbell row: 5x5 @ 100. Really wanted to get 5x5 because I needed a win, dammit!
8,6,5 on bodyweight inverse rows. These are getting harder because I'm dropping the bar lower.
3x5 renegade rows with 10lb weights.
Day 3 of 100 pushups, so 42 pushups. Some good, some not so good.
At least Saturday's workout is at 830 while little dude is at swim, so I won't be as sleep deprived!0 -
Workout A last night...Nice little copy/paste from the app I'm using so I don't have to type it out! I stayed at 75 on squat, but have added more warm-ups/shortened rest, and am actually hitting sub parallel. Bench is still challenging at 75. I would def fail any higher. Barbell row I also dropped for form. I need to refresh here and watch some vids.
Squat
Set 1: 45 lbs × 10
Set 2: 55 lbs × 8
Set 3: 65 lbs × 8
Set 4: 75 lbs × 5
Set 5: 75 lbs × 5
Set 6: 75 lbs × 5
Set 7: 75 lbs × 5
Set 8: 75 lbs × 5
Bench Press
Set 1: 75 lbs × 5
Set 2: 75 lbs × 5
Set 3: 75 lbs × 5
Set 4: 75 lbs × 5
Set 5: 75 lbs × 5
Barbell Row
Set 1: 55 lbs × 5
Set 2: 55 lbs × 5
Set 3: 55 lbs × 5
Set 4: 55 lbs × 5
Set 5: 55 lbs × 5
Hip Thrust
Set 1: 105 lbs × 8
Set 2: 105 lbs × 8
Set 3: 105 lbs × 8
Assisted Pull-Up
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Tricep Dip (Machine)
Set 1: 55 lbs × 5
Set 2: 55 lbs × 50
This discussion has been closed.