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Thread: Elf's Huge Log
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04-06-2017, 09:21 PM #31
Grocery haul for the week. Spent $50.12, I'm a wizard.
IMG_20170406_111638_009.jpg
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04-06-2017, 09:26 PM #32
Chest & Abs:
Incline BB Press: [I'm really happy with this. This is my second time doing a barbell movement for my pecs in over 2 years. After my pec injury I've been so afraid of touching weight and 225 felt like butter today.]
135lbs x15
185lbs x12
225lbs x8
225lbs x8
225lbs x6ish
Flat DB Flies:
25lbs x15
30lbs x12
35lbs x10
40lbs x10
45lbs x8
*Drop Set* 30lbs xFailure
Machine Chest Press:
4 sets of 10-12 reps
Hammer Strength Dips:
2 Plates x15
4 Plates x12
4 Plates x12
*Drop Set* 2 Plates xFailure
After all that I laid on the floor and pretended to do ab crunches and some hanging leg raises while I people watched.
Post-Workout:
My enemy's tears
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04-09-2017, 01:05 AM #33
Yesterday was back. It was a brutally long, row heavy workout with some light rackpulls in the beginning. I've been running around a lot so I didn't have much time to post it and I've forgotten it by now. But let me assure you, and you can always trust me to assure you - I'm the best assurer - a tremendous assurer - it was a tremendous workout, just tremendous. The best.
Legs:
Seated Hamstring Curls:
30lbs (Single Legged) xWarm
50lbs (Single Legged) x12
90lbs x12
100lbs x10
110lbs x8
*Drop Set* 50lbs xFailure
Front Squats:
135lbs x15
185lbs x12
205lbs x10
225lbs x8
225lbs x6
*Drop Set* 135lbs xFailure (like 3 lol)
Leg Press: [Elite FTS Resistance bands added] *I count all the plates on the machine fyi*
2 Plates (Single Legged) xWarmup
6 Plates x20
8 Plates x15
10 Plates x15
12 Plates x12ish
*Drop Set* 6 Plates xFailure
*Drop Set* 2 Plates xFailure
Lying Hamstring Curls:
4 sets of pyramided weight x10-12 w/ 1 drop set to failure
Weighted Lunges: [Holding 15lbs DBs]
Set 1: 50 Yards
Set 2: 50 Yards
*Very nearly barfed*
Adductor Supersetted w/ Abductor:
3 sets x10-12
Post-Workout:
15 minutes yoga (I seriously do yoga; fight me.)
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04-10-2017, 12:24 AM #34
Arms:
DB Hammer Curls:
15lbs xWarm
25lbs x15
30lbs x12
40lbs x8ish
50lbs x6
*Drop set* 25lbs xFailure
Overhead DB Triceps Extensions:
20lbs x15
25lbs x12
30lbs x10
35lbs x8ish
*Drop Set* 20lbs xFailure
EZ Bar Curls:
50lbs x15
70lbs x12
80lbs x10
EZ Bar Close Grip Spider Curls:
50lbs x12
60lbs x10
Triceps Cable Pushdowns:
80lbs xWarm
100lbs x15
110lbs x12
130lbs x10
140lbs x8ish
*Drop Set* 110lbs xFailure
*Drop Set* 80lbs xFailure
Cable Single Arm Curls:
20lbs x15
30lbs x12
30lbs x12
30lbs x10ish
Hammer Strength Dips/Pushdown apparatus:
2 Plates x15
4 Plates x12
4 Plates + two 25lbs Plates x10
6 Plates x6
*Drop Set* 4 Plates xFailure
*Drop Set* 2 Plates xFailure
Rope Hammer Curls supersetted w/ Forearm-centric DB Hammer Curls:
3 sets of each x10-12
Standing Cross-Body Cable Triceps Extensions:
20lbs x18
30lbs x15
30lbs x12
40lbs x8ish
*Drop Set* 30lbs xFailure
*Drop Set* 20lbs xFailure
Then I did some ab stuff
Post-Workout:
yo ma's ass
I felt super fuckin tired all day today. I cheated on the diet and baked myself 6 peanutbutter cookies for breakfast and had a huge bowl of oatmeal with peanut butter. I got shit for sleep last night and my dreams have been distressing lately. Maybe it's time for a day off. Or maybe I just need to stop being a bitch. Anyway, tomorrow is shoulders - Shoulders and calves.
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04-10-2017, 06:44 AM #35
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04-10-2017, 08:07 PM #36
Shoulders & Calves:
Seated BB Military Press: [Felt really weak but got a really good pump anyway]
95lbs xWarm
135lbs x12
155lbs x8
185lbs x6
185lbs x6ish
*Drop Set* 135lbs xFailure
Hammer Strength Shoulder Press:
2 Plates x15
2 Plates + two 25lbs Plates x12
2 Plates + two 35lbs Plates x10
4 Plates x8
*Drop Set* 2 Plates xFailure
DB Side Lateral Raises Supersetted w/ Fixed Bar Upright Rows: [20lbs DB's
60lbs Fixed Bar]
5 sets x10-12
Cable Rope Face Pulls:
4 sets + 1 Drop Set
Cable Rear Delt Flies:
4 sets x10-12
Seated Calf Raises Supersetted w/ bodyweight standing Raises:
sets and reps and stuff
Post-Workout:
Clipped my toe nails
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04-10-2017, 08:12 PM #37
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04-12-2017, 07:54 PM #38
I did pecs and triceps yesterday. It was a pretty good workout.
Today was Back & Biceps:
Seated Cable Mid-Rows Supersetted w/ Cable Pull-Overs:
5 sets of each 8-12 reps
Rack Pulls:
135lbs xWarm
225lbs x10
315lbs x12
405lbs x8
405lbs x6
315lbs xFailure
Iso-Lateral Cable Pull-Downs:
4 sets pyramided weight x8-12
Meadows Rows:
25lbs x15
50lbs x12
100lbs x8
100lbs x8
100lbs x6
*Drop Set* 50lbs xFailure
EZ Bar Curls supersetted w/ DB Hammer Curls:
3 sets 60lbs EZ Bar x8-12
3 sets 35lbs x6-8
1 set of 80lbs EZ Bar xFailure
Post-Workout:
Rich Piana's underwear
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04-13-2017, 03:50 PM #39
This is a great log Elf. Keep up the good work! I'm following along for sure.
I don't have the guts to post mine. Because of my schedule i sometimes miss 3 to 4 days in a row and I'd look like a wuss.
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04-13-2017, 10:21 PM #40
Hey, I missed 2 years of journaling... and training in general, but whatever. lol I like being able to look back and see the progress. Sometimes I can forget that where I am is better than where I was, so the journaling helps me in that way. Keeps me from cutting my wrists too deeply. Thanks for following, man. I appreciate it.
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04-13-2017, 10:27 PM #41
Legs & Abs
BB Squats: [First time putting more than 225 on the bar in a LONG time. Ass to the floor, I don't mess around with squats. I could have done more reps, but I'm playing things safe. Everything is coming together.]
135lbs xWarm
135lbs xWarm
225lbs x10
275lbs x5
305lbs x5
315lbs x3
315lbs x3
315lbs x3
225lbs x15ish
SLDL:
135lbs x12
155lbs x10
155lbs x10
155lbs x10
Leg Press: [With EliteFTS resistance bands. Counting all the plates on the machine]
4 Plates x20
8 Plates x20
10 Plates x20
10 Plates x15ish
10 Plates x15ish
*Drop Set* 6 Plates xFailure
GHR:
Bodyweight for 3 sets x8-10
Seated Hamstring Curls Supersetted w/ Bodyweight Sissy Squats:
4 sets of each, pyramided sets on Curls x10-12
Ab Roller Supersetted w/ Crunches:
3 sets Ab Roller x8-10
3 sets Crunches x15-20
Post-Workout:
20 minutes yoga
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04-14-2017, 04:08 PM #42
Pecs & Shoulders:
Incline DB Press:
40lbs xWarm
60lbs x12
70lbs x10
85lbs x8
85lbs x8
Hammer Strength Incline Press: [This one has weird handles... Idk how to describe it, but it's much heavier feeling than the typical Hammer Strength Incline Press.]
2 Plates x12
2 Plates + 2 25lbs Plates x12
2 Plates +2 35lbs Plates x10
4 Plates x10
Pec Dec:
70lbs x15
90lbs x12
Cable Cross-Overs:
4 sets x10-12
Standing DB Strict Military Press:
40lbs x12
60lbs x10
65lbs x8
65lbs x8
Cable Side Laterals:
15lbs x15
20lbs x12
20lbs x12
20lbs x12
DB Side Laterals:
20lbs xFailure
DB Shrugs:
60lbs x20
80lbs x20
100lbs x20
*Drop Set* 50lbs xFailure
Post-Workout:
3 boogers
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04-14-2017, 05:45 PM #43
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04-14-2017, 07:08 PM #44
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04-15-2017, 07:32 PM #45
Took some personal progress pictures this morning and weighed in at 184lbs. I'm over 20lbs heavier in just over 40+ days of training after a 2 year lay off. I plan on competing at this weight next year, but I am genuinely thinking about doing a regional show in the late Fall/early Winter this year. My body is going through some really great changes.
I'm gonna go to the gym and decimate my arms and calves now.
Also, I'm opening up the idea of a Q&A. I'm the smartest girl I know, so you all should be very appreciative of this.
Post questions and I'll make a response video. Any questions. All questions. Will I be shirtless? How large are my 3 nipples? What do I charge for used boxer briefs? Tune in to find out.Last edited by Elf; 04-15-2017 at 07:34 PM.
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