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Thread: MISSLIFTY's DAILY JOURNAL
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03-28-2014, 07:24 AM #1
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MISSLIFTY's DAILY JOURNAL
Hi all,
Didn't relaise the site had a dedicatd Female section
quick bio: 40's, mother of 3, training for 2.5 years. Never been active or anything physical.
I initially started wanting to lose body fat and tone, but became sidetracked and wanted to pick up everything (logs, Stones, etc) but I am now looking at concentrating on powerlifting for a period of time.
I have an INSTA PAGE which I use as a diary, my note pads started to get ratty etc:
http://web.stagram.com/n/misslifty/
and you tube: http://www.youtube.com/user/MissLifty1
Today was QUADS, still overcoming some injury issues.
FRIDAY 28 MARCH 2014:
QUADS:
BB SQUATS 20/40/60/70kg x 5, 80kg x 5 x 5
PAUSE SQUATS 3 Second A2TG: 20/30/40/50/60/70/80kg x 5, 90kg x 3, 100kg x 1
BB SQUATS with DB's on BANDS: BB +10kg x 10, BB + 16kg x 8, BB +20kg x 6, BB/10+20kg x 6, BB/20+20kg x 4, BB/30+20kg x 3, BB +20kg x 12
DONE.
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03-30-2014, 04:08 AM #2
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03-30-2014, 09:18 AM #3
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nice training! Keep it up. Love that you gravitated to PL. Very cool.
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03-30-2014, 09:31 PM #4
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MONDAY 31 MARCH 2014:
CHEST LITE DAY:
EZ BB Bar Close Grip INCLINE BENCH: 20/30/40/50/60kg x 5, WORKING SETS: 65kg x 5 x 5.
FLAT BB BENCH with BANDS +20kg 5 x 5.
DECLINE BB BENCH 70kg x 5 x 5.
DB FLAT BENCH 30kg x 5 x 5.
SHOULDER PRESS Stop/ Start 20/30/40/50kg x 5, 60/65/70kg x 3, DROP SET: 70/60/50kg x 3, 40/30/20kg x 5.
DONE.
image.jpgimage.jpgimage.jpgimage.jpg
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03-31-2014, 04:54 AM #5
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04-01-2014, 04:45 AM #6
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TUESDAY 01 APRIL 2014: QUADS:
BB SQUATS: 20/40/60/80kg x 5, 100kg x 2 x 5.
BOOM chest cartliage gone. Time to reasses things.
image.jpg
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04-01-2014, 11:40 AM #7
I'm in on this. PL is a passion of mine also.
DON'T BE AVERAGE!!!
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04-03-2014, 10:31 PM #8
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WEDNESDAY 02 APRIL 2014
DEADLIFT: 80kg + BANDS x 5 x 5,
CLOSE GRIP PULL DOWN: 5 Sets:
Side Delts DB: 5 sets.
BICEP CURLS: 5 sets.
Forced Easy Day due to issues.
image.jpg
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04-03-2014, 10:37 PM #9
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THIRSDAY 03 APRIL 2014:
CHEST:
FLOOR PRESS: 20/40/60kg x 5, 70/80kg x 4, 90/100kg x 1 x 2.
EZ BAR BB Close Grip FLOOR PRESS from parallel: 40/60/80kg x 4, 90/100kg x 2, 110kg x 1.
Also from 1/4 press 60/80kg x 4, 100/110/120kg x 2.
BB FLAT BENCH: +20/+32/+40/+44/+56kg x 4 on BANDS.
SUPERSET: TRICEPS: DB Skull crushers/DB close press/ seated dips 6 sets. DONE.
image.jpgimage.jpgimage.jpg
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04-03-2014, 10:47 PM #10
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FRIDAY 04 APRIL 2014:
QUADS:
HS (hammer strength) 45 Degree Leg Press: 40/80/120/160kg x 8, 200/240kg x 4, 260/270/280kg x 2, 290/300kg x 1. DROP SET 300x1, 260 x 2, 240/200x4, 160/120/80kg x 6.
BB BOX SQUATS: 20/40/60/70/80kg x 4.
BB BOX SQUATS with BANDS: +10/20/30/40kg x 3.
BB SQUATS With DB's on bands 40/60/68/80kg x 4, 90kg x 3, 100kg x 2 x 3.
HIP THRUSTERS: 20/50/70/90/110kg x 6, Drop Set:110/90/70/50kg x 5.
DONE.
Good ending to a very trying week.
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04-03-2014, 11:09 PM #11
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04-04-2014, 11:39 AM #12
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...
Last edited by MISSLIFTY; 04-04-2014 at 11:41 AM.
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04-04-2014, 11:40 AM #13
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04-05-2014, 12:56 AM #14
Nice work. I like that you post pics often. Do you train solo or with a partner?
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04-05-2014, 01:29 AM #15
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