Hey everyone is doing so well!

Thanks for the site Stephie - looks like a valuable resource.

I'm still here reading and rehabbing lol. Back is going ok. Am up to about 70% of my max on DLs again.... but it's slow progress. Especially pulling traditional rather than sumo.

Squats - well..... also slow progress. But improvement noted

Bench - ugh. Has not been the focus and made the mistake of looking back at my training logs - weaker than December Crap. Spent a lot of time with physio loosening my pecs to fix my back and appear to have lost strength. Sulk. Always something!

Aigre - Good point. A lot of the programs can be run by both but it's rather clear they have more of a focus to a specific gender audience.


I'm a little behind as I went to the gym Thursday but had no tech with me, didn't even have my cell phone, and it was a really long day. Was near work before 11 am but my shift started at 3 pm, so I did the bench workout then walked on the treadmill for an hour. Then went to starbucks and tried to study. The book has really long chapters so even with having over an hour where I studied (I also did a little novel writing in a notebook) I hadn't even made it through a single chapter. Need to finish that chapter in fact, as it's a long one on nonsterile compounding. Then I worked, which was fine except they didn't have someone for Wine&Spirits, which meant instead of using my time not at the smaller store where I was working thur-fri, I got nothing done, spent the whole shift cashiering and had to stay till 11:30pm. Yesterday morning, I worked at the other store at 9 am and it takes over an hour to get there from my apartment. No gym though as sister's internship has included help set up an art exhibit that opened last night. So, once she finally made it even after the pharmacy had closed and I waited outside for a while, we went to the 14th Factory for the exhibit opening.

So, thursday's workout was:
bench 2x10 @ 45, 2x10 @ 75
close grip pause bench 2x6 @ 65 - supposed to do 10 reps but can't quite get there
incline bench - 2x10 @ 55
tried lat pulldown to check on my shoulder, still a slight ache, 1x6 @ 55
leg raises (attempt at ab work) 2x8 @ bw, shoulder had a tiny ache


Today should be deadlifts and shoulders, since I didn't go to the gym yesterday. Then lots of studying because next class is on Tuesday instead of Wednesday. Only 2 classes left then it's study more on own and sign up for the test.

DawnEmbers wrote: »

Went to the gym to attempt some deadlifts. Took a long time as I had to wait for a rack to open up, which ended up with me using the space before it and someone else used the rack since I wasn't doing squats.

Why do you DL in a rack?

Met some people from a new club yesterday (coaches). TOTALLY different perspective on training than my current club. I'm going to give them a go, despite being very hesitant about getting my 4th coach in 6 months!!! However, I have actually reviewed a lot of things and have had NO progress in 6 mths and I've realised I need to ENJOY my training more. Hoping a new way of thinking will help. Will commit to 12 week program and then at least I'll probably be able to compare between the two.

Sigh. I'll get there eventually

jo_marnes wrote: »

Why do you DL in a rack?

The area to DL is right in front of the rack. At this location there are 3 along the wall for squats/deadlift/etc. But for most of the gyms I have deadlifted near the rack because that's the bar the gyms have available for it and the spot where the padding is located on the floor. They don't have a designated deadlift location on its own or a platform.

Aigre - Thanks. Will be nice when it's not so many reps though. Definitely prefer my deadlifts in the 1-5 rep range.


Today I combined upper accessory with shoulder day though skipped a couple of things on each one. Had time since switched shifts with a coworker and don't go in until 3 pm, so went to the gym earlier than usual. Not as crowded as yesterday.

10 minute warm up on elliptical
Push Press 2x10 @ 45 and 2x8 @ 65
wide grip bench press 2x10 @ 45 and 2x10 @ 55
db side lat raise 2x10 @ 10
bent over db raise 2x10 @ 5
tricep pushdown 3x12 @ 60 - had slight ache
face pull 2x12 @ 60
25 minute walk on treadmill, 20 min 3.0 incline on 3 speed

Felt the pain a tiny bit in the tricep pushdown. Might have been more of a tricep issue than shoulder, hard to say for sure. Still it's much better than a week ago. And this is the end of the first official week in the 10 week program cycle. 1 down, 9 more to go and looking forward to the lowering of reps per set as I go forward with this one.

Stephie - sorry about your back, WTF was he thinking? Or just not looking where he was going? I have whacked the bar on the treadmill before, usually during lunges though so at a lighter weight. It is so disconcerting though!

Dawn - nice workout, how long did that take? Multiple exercises always seem to take me so long.

Today I tested my 1RM on incline bench.
Incline bench - 1x5@15kg, 1x5@20 kg, 1x3@25 kg, 1x1@29 kg, 1x1@32 kg, 1x0@35 kg, 1x1@34 kg. So 1RM of 34 kg (74.8 lbs)! I maybe could have gotten 35 kg if I had done the 34 kg first, I was close but just got stuck about halfway up. Next time.

Was pretty pleased with this considering my estimated 1RM at the beginning of this cycle was 70 lbs and I had never actually lifted that. I haven't done flat bench in a while and not in a long long time at heavy weights, so I think I'll be using this in my calculations for the program I do next.

Decline bench - 5x6@25kg. For the first 3 sets thought it was 20kg and couldn't figure out why it felt so heavy. Then decided to just go with it.
Narrow grip DB BP - 5x6@20 lbs dbs
DB flys - 4x8@10 lbs dbs
Overhead tricep press - 4x12@10 lbs

Overall, my arms feel fried. Stuck home today in a giant snowstorm, so that probably wasn't the best idea considering I'll need to shovel later on!

Aigre - Thanks. I don't remember the exact time but it didn't take too long since didn't have to wait much. Usually less than an hour if not standing around. Nice job benching.

Jo - oooo You can do it!

Squat Day

squats 2x10 @ 45, 1x10 @ 95, 1x8 @ 135 and 2x8 @ 155
overload 235 for 20 count
good morning 3x10 @ 95
pause squat 2x5 @ 95
leg extensions 2x12 @ 55

Had class this morning then work. Went to the gym after and got most done but had to skip a couple of things since didn't feel like waiting for accessories. I'll have time at the gym tomorrow to do them. Now to maybe get a little fiction writing done.

Aigre - Thanks. Nice squats for you too even with the non-best situation. Next time you can get that 130 or more.


Did the accessories from yesterday and a couple others. Had a lot of time after work since sister didn't get done with her internship until 7 and I was done at work at 3:30.

single leg leg press 3x10 @ 20
hack squat calf raise 1x15 and 1x20 @ 90
single leg curl 2x10 @ 47 (2)
cable kickback 3x12 @ 20
treadmill for an hour, 55 minutes at 3.2 speed and 3 incline

Stephie - glad your back is ok! Sounds like some bros right there in your gym!

Yes the pitching forward is so annoying. At some point, I think, I read Sidesteel say that for his clients he programs in some front squats to help with this issue. I may be making that up. But I may try some very light front squats as accessories in my next program (maybe bar only).

You have programitis like I do I have read TLS, it seems solid. The workouts looked long to me, though.

Dawn - that's a long time on the treadmill, takes some mental fortitude!

Rest day here again. Back is still sore. I think I pulled it on the darn stupid snow. It's cold and windy out and I really just want to sit in my office and eat. Humpf.

Stephie - also glad your back is okay and ugh to the bros. I know your feeling on the program aspect too. It's hard to find the one sometimes.

Aigre - luckily I had my iPod so could listen to music the whole time. Today, I forgot to charge it so the 30 minute walk was more of a challenge.

Shoulder seems to be doing fine now. Bench went okay but my right elbow isn't liking close grip bench, especially with pausing. I did one set with pause and one without as I'm not getting the weight and reps needed. I might try pausing on wide grip to see if it's any better as do see the benefit of working in pause for bench. Bonus though, found some 2.5 plates at last. These are hard to find at any of the locations.

band pull apart - 3x15
bench - 2x10 @ 45, 1x10 @ 65 and 2x10 @ 80
close grip bench paused - 1x8 @ 45, 1x8 @ 65 and not paused 1x10 @ 65
incline bench - 2x10 @ 55
face pull - 3x10 @ 70
30 minute walk on treadmill at 3 incline and 3.2 speed with 5 minute cool down after lowering incline and speed periodically

I had to adjust the weights a little because the program calls for ones that I can't do without even smaller micro plates. Technically was supposed to do 79 for bench, 67 for closed grip and 57 for incline. Having to round up or down depending on the lift and how things are feeling since I don't have a way to get the exact odd numbers from the program but oh well.

Aigre - It is though the gym sort of has music. Some times and locations it's more audible than others. Unfortunately, that day didn't have too much sound. Miss the gym that had the tv's on the treadmills that included access to food network. Best thing to watch while doing cardio.


Today was an easy day as it was shoulders. I even got to use the dry sauna that was in the women's locker room at this location near the other store. That one has barely anything within walking distance so had a salad I brought in with bleu cheese dressing and buffalo flavored tuna. It was decent but not all that filling. Dinner is leftover vegetables and jungle curry chicken. Will try to get a snack later, still need some protein for today as usual.

db shoulder press - 2x10 @ 20
front plate raise - 2x10 @ 25
side lateral raise - 2x10 @ 12.5
one chinup at assisted shoulder machine as couldn't get the assisted part working then a couple hangs from it
15 minutes sauna

Now to maybe write or work on videos. Have tomorrow off and might finally get around to taking measurements.