(Source: fallingthoughtsandfallingstars)

I hope there are days when you fall in love with being alive.

## Training Log 9/14/14

9/14/14 QUADS

SS: Squat/lunge(on hack squat)

S

80 x 15

100 x 15

110 x 12

160 x 12

210 x 10

210 x 12 *PR

L

30 x 12 single

50 x 12 single

70 x 12 step back

70 x 12 single

70 x 12 step back

SS: Leg Press/Hack Squat (on back)

LP

4 plates x 12 narrow x 12 wide

6 plates (270) x 10 neutral x 2

270 x 12 x 2 (narrow but not

290 x 10. touching, toes to top

320 x 10 *PR. Of rubber, 2nd in)

320 x 5

HSS

90 x 12 x 4

Smith Curtsy (per leg)

50 x 12 x 3

Leg Extension

80 x 12

95 x 9

80 x 12

π HAMMIES so sore that these hurt! Callin it quits for today.

*i didn’t think my glutes were sore until I started lifting. I really felt all exercises in my GLUTES. I think it’s a good idea to do GLUTES & HAMMIES Saturday, then quads Sunday.

**update. Two days later and still super sore in HAMMIES and GLUTES !

## Training Log 9/14/14

9/14/14 QUADS

SS: Squat/lunge(on hack squat)

S

80 x 15

100 x 15

110 x 12

160 x 12

210 x 10

210 x 12 *PR

L

30 x 12 single

50 x 12 single

70 x 12 step back

70 x 12 single

70 x 12 step back

SS: Leg Press/Hack Squat (on back)

LP

4 plates x 12 narrow x 12 wide

6 plates (270) x 10 neutral x 2

270 x 12 x 2 (narrow but not

290 x 10. touching, toes to top

320 x 10 *PR. Of rubber, 2nd in)

320 x 5

HSS

90 x 12 x 4

Smith Curtsy (per leg)

50 x 12 x 3

Leg Extension

80 x 12

95 x 9

80 x 12

π HAMMIES so sore that these hurt! Callin it quits for today.

*i didn’t think my glutes were sore until I started lifting. I really felt all exercises in my GLUTES. I think it’s a good idea to do GLUTES & HAMMIES Saturday, then quads Sunday.

**update. Two days later and still super sore in HAMMIES and GLUTES !

The poison leaves bit by bit, not all at once. Be patient. You are healing.

(Source: beautifulsabr)

## 9/13/14 HAMMIES & GLUTES

SS: leg curl/Hypers

LC

50 x 15

80 x 6 x 4

70 x 7 x 1

H (alt bent/straight)

20 x 20

30 x 20 x 4

25 x 20 x 1

SLDL BARBRLL

60 x 8

60 x 12

80 x 9 x 2

SS: DB SLDL (raised)/Good Morning

DBSLDL

25s X 12

30s x 8 x 1

30 x 12 x 2

35 x 8

GM

40 x 12 x 4

GLUTE Bridge

100 x 20 x 1 regular

100 x 20 x 4 on heels

100 x 20 x 1 heels.

* these felt great! Not only did they burn but my ass felt like it had a pump (if that’s even possible) I don’t know if it was the weight, the heels, or that it was later in my workout but I’m hoping I can replicate if next week

It always takes two. For relationships to work, for them to break apart, for them to be fixed.

*Heart of the Matter*(via bookquotesbook)

9/10/14 Training Log

Squat & DL STRENGTH

Reverse Hypers

Body weight x 50 x 1

10 x 10 x 4

*did these on Romanian chair but I like them better on lying leg curl machine. Next time I will try warming up with GLUTE/Ham raise on Romanian and Hypers on machine.

DEADLIFT

90 x 12 x 1

130 x 8 x 1

140 x 4 x 1

SUMO DL

140 x 6 x 1

140 x 8 x 1

140 x 12 x 1

150 x 9 x 1

160 x 6 x 2

SQUAT

90 x 12. DEEP

110 x 12 DEEP

130 x 10 DEEP 2 Half

130 x 8 DEEP

140 x 6

150 x 5**

130 x 8 x 2 DEEP

**these were kinda half-assed. Didn’t hit parallel so I lightened the weight. Form over ego, right?

GLUTE BRIDGE

95 x 20 & 10 pulses

105 x 12

105 x 20

105 x 12 x 2

9/11/14 Rest day

*a little sore in GLUTES, more than I have been recently

Chocolate Peanut Butter Protein Mug Cake

Yields: 1 cake (without toppings)

Calories: 244

Carbs: 15

Protein: 41

Fat: 5

Ingredients:1 scoop chocolate protein

1 tbsp cocoa powder

2 tbsp PB powder

2 tbsp low fat cottage cheese

2 tbsp egg whites

1/4 tsp baking powderMix in mug and microwave for 1 minute. Top with whatever suits your fancy (and meets your macros)

Enjoy!!

## Training Log

9/9/14 Triceps & Chest

SS: Skull Crusher/Close Grip Press/Lying Tricep Extension

SC

30 x 12 x 1

40 x 6 x 2

30 x 12 x 1

CGP

30 x 15 x 1

40 x 12 x 2

30 x 15 x 1

LTE

20 x 12 x 1

22.5 x 12 x 1

25 x 12 x 2

SS:Tricep Pushdown/Behind Back Cable Tricep Extension

TP

60 x 12 x 1

80 x 12 x 2

70 x 12 x 1

BBCTE

60 x 15 x 1

70 x 12 x 1

80 x 6 x 1

70 x 12 x 1

SS: Low Cable Fly/High Cable Fly

LCF

10 x 20

20 x 15

30 x 6

20 x 15

HCF

20 x 15

30 x 15

30 x 12

20 x 15

SS: Smith Bench/Flys

SB

20 x 12

30 x 12

40 x 8

40 x 5

F

15s x 12

15 x 6 x 2

*first time with this split. Trying to stop neglecting chest

## 9/8/14 Training Log

9/8/14 BACK

SS: bent over row/standing reverse fly

BOR

40 x 12 x 1 oly bar/underhand

60 x 12 x 1

70 x 12 x 1

75 x 12 x 1

80 x 12 x 1

90 x 8 x 1

SRF

10 x 15 x 6 strict/plates

SS: OVerhand Bent Over Row/Good Morning

OBOR

60 x 12

70 x 12

80 x 12

90 x 6

GM

20 x 12

30 x 12

35 x 15

40 x 15

45 x 15

SS: 1. Single arm lat Pulldown to double arm

2. Wide Seated Row

1.

45 x 12 to 45 x 8

55 x 12 to 45 x 12

45 x 12 to 45 x 6 x 2

2.

55 x 12 x 4 * these felt great! Must incorporate them more

SS/ Bobby’s/Wide Lat Pushdown

B

50 x 12

60 x 12 x 2

WLPD

60 x 12 x 2

SS: C bar preacher/alt DB

CBP

50 x 12 x 4

ADBC

17.5 x 8 x 4

SS/ C bar curl/ incline alt curl/eccentric curls

CBC

40 x 12 x 1

40 x 6 x 1

IAC

12.5 x 8 x 2

EC

15 x 5 x 2

Out of time