Gonna start posting about 5/3/1 weekly instead of daily, but just wanted to say that I bench pressed 40 lb dumbbells tonight (x5) and attempted 45’s. So woot :)

5/3/1 - 1.2: Chest (Migraine Edition)

I used to get migraines as a teenager - once every couple of months.  It would always start with my vision blurring on the left side, and then 15-20min later the pain would kick in behind my right eye and basically incapacitate me. If I could crush a ton of ibuprofen as soon as the blurriness began, I could usually stay ahead of it, but the margin for error was always small.

Today, I found myself struggling to focus on things as I walked to the gym, but the brightness of the outdoors and the fact that it’d been years since my last migraine didn’t clue me in. I was halfway through my bench presses when I realized that it was only my left eye that was fuzzy and remembered what that used to mean.

I had no ibuprofen on me, and there was none at the front desk, so I finished up that exercise, showered quickly and tried to get home before the worst of it began. I didn’t make it, and spent the rest of this afternoon on my couch.

Nick brought me a cheese croissant which I turned into the most delicious open-faced tuna sandwich ever. I washed it down with pu-erh tea and 800mg of ibuprofen, 500mg of acetaminophen and 65mg of caffeine just to be safe.

Shitty to waste a work out and a whole afternoon this way, but hopefully it’s a one-time thing and not a sign that I “get migraines” again like I used to. Also glad that it happened on a chest day (every day is important, but this is the one that matters to me the least, personally), and that the 5/3/1 program only requires the main lift to stay on track.

Deadlifts and rock climbing tomorrow!

Barbell Bench Press:

  • 45 lb x 5 reps (+46 pts)
  • 45 lb x 5 reps (+46 pts)
  • 45 lb x 5 reps (+46 pts)
  • 60 lb x 3 reps (+41 pts)
  • 70 lb x 3 reps (+44 pts)
  • 75 lb x 4 reps (+52 pts)

5/3/1 - 1.1: Chest

Did my bench press workout yesterday morning, before breakfast with BCAA’s. Really not feeling my best this week. I was supposed to do Back today, but everything’s achy (not DOMS, more like fever achy), so instead I’m eating chicken and beets, doing some work from the couch and resting up for the opera tonight. I’ll hit the deadlifts hard on Monday. No sense in compromising my immune system and risking sitting out for a week just to save a day or two.

Consistency and accountability and informed, responsible choices. That’s gotta equal long-term success, right?

Barbell Bench Press:

  • 33 lb x 5 reps (+43 pts)
  • 44 lb x 5 reps (+46 pts)
  • 49.5 lb x 5 reps (+48 pts)
  • 55 lb x 5 reps (+50 pts)
  • 66 lb x 5 reps (+54 pts)
  • 71.5 lb x 5 reps (+56 pts)

Incline Dumbbell Bench Press:

  • 25 lb x 15 reps (+62 pts)
  • 25 lb x 15 reps (+62 pts)
  • 25 lb x 15 reps (+62 pts)

10.18.12: Back & Chest

Two plates!!! WOOOOOO!!!! This PR brought to you by Jack3d ;)

Just the big stuff today. Legs tomorrow.

Barbell Deadlift:

  • 135 lb x 10 reps (+101 pts)
  • 155 lb x 10 reps (+115 pts)
  • 185 lb x 10 reps (+141 pts)
  • 205 lb x 6 reps (+146 pts)
  • 225 lb x 2 reps (+106 pts) <— Boom.

Barbell Bench Press:

  • 65 lb x 10 reps (+63 pts)
  • 75 lb x 6 reps (+60 pts)
  • 85 lb x 5 reps (+61 pts)
  • 85 lb x 5 reps (+61 pts)

Cutting 09.13.12: Chest & Arms

I’m starting to worry that I’m losing muscle during this cut, even though I’m eating 150-200g of protein per day and maintaining my workouts… the past 2-3 days I’ve started to see decreases in strength. Got trapped under 75lbs (always embarrassing) and had to get a spot for the next set before taking it back down to 65. A month ago I was doing a consistent 5x5 at 75. Nick says I just have less in the tank than when I was eating to gain, which makes sense, but still.

Leg day tomorrow.

Barbell Bench Press:

  • 65 lb x 8 reps (+60 pts)
  • 65 lb x 8 reps (+60 pts)
  • 75 lb x 4 reps (+52 pts)
  • 75 lb x 6 reps (+60 pts)
  • 65 lb x 8 reps (+60 pts)

Barbell Curl:

  • 40 lb x 8 reps (+19 pts)
  • 40 lb x 8 reps (+19 pts)
  • 40 lb x 8 reps (+19 pts)
  • 40 lb x 8 reps (+19 pts)
  • super set w/ triceps

Triceps Pushdown - Rope Attachment:

  • 20 lb x 10 reps (+11 pts)
  • 25 lb x 8 reps (+11 pts)
  • 25 lb x 8 reps (+11 pts)
  • 25 lb x 8 reps (+11 pts)
  • super set w/ barbell curl

Cutting 09.07.12: Chest & Arms

Trained with Justin today, and it went pretty well. We had legs on the agenda, but if I’m still popping Advil Cold & Flu every 4 hours, I’d prefer not to divide my body’s attention too much. Benched 35lb dumbbells for the first time, though, so that’s pretty sweet.

Dumbbell Bench Press:
  • 15 lb x 15 reps (+52 pts)
  • 20 lb x 15 reps (+56 pts)
  • 25 lb x 12 reps (+58 pts)
  • 30 lb x 10 reps (+61 pts)
  • 35 lb x 8 reps (+63 pts)
Incline Dumbbell Flyes:
  • 15 lb x 15 reps (+23 pts)
  • 20 lb x 15 reps (+24 pts)
  • 20 lb x 15 reps (+24 pts)
Lying Barbell Triceps Extension (“Skullcrusher”):
  • 30 lb x 15 reps (+13 pts)
  • 30 lb x 15 reps (+13 pts)
  • 30 lb x 15 reps (+13 pts)
Barbell Curl:
  • 40 lb x 8 reps (+19 pts)
  • 30 lb x 8 reps (+18 pts)
  • 20 lb x 8 reps (+16 pts)
  • 40 lb x 6 reps (+18 pts)
  • 30 lb x 6 reps (+16 pts)
  • 20 lb x 6 reps (+15 pts)
  • 40 lb x 4 reps (+15 pts)
  • 30 lb x 4 reps (+14 pts)
  • 20 lb x 4 reps (+13 pts)
  • drop sets

Muscle Gain 08.25.12: Chest/Arms

Third consecutive weight training day. Time for a break.

Looked at some of my bench press numbers over the past couple of months, worried that I could only eke out 5 reps at 75lbs when I’m certain I’ve tracked 80 and even 85 this summer, but turns out those sessions were with Justin spotting me hardcore, so I’m not unhappy with what I accomplished today on my own.

May or may not have gotten trapped under the barbell at one point, rolling it painfully down my body until I could sit up. Two guys had started toward me to help when I managed to escape. Super embarrassing. Nick’s response: #girlsinthegym ><

Rest tomorrow, then legs on Monday.

godo2point0 Tracked a Workout for 782 pts
  • Barbell Bench Press:
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
    • 75 lb x 5 reps (+57 pts)
  • Close-Grip Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 9 reps (+58 pts)
    • 55 lb x 10 reps (+59 pts)
  • Incline Dumbbell Bench Press:
    • 25 lb x 10 reps (+58 pts)
    • 25 lb x 10 reps (+58 pts)
    • 25 lb x 10 reps (+58 pts)
  • Barbell Curl:
    • 30 lb x 15 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • super set with triceps
  • Triceps Pushdown - Rope Attachment:
    • 20 lb x 10 reps (+11 pts)
    • 25 lb x 6 reps (+10 pts)
    • 25 lb x 6 reps (+10 pts)
    • super set with barbell curl

Muscle Gain 08.17.12: Chest & Arms

As always, Justin’s drop sets and heavy spotting helped me to work to failure as much as possible, which is something I have trouble attaining when I work out on my own.

Legs tomorrow! Also realized I haven’t done shoulders in a while, so going to have to fit that in ASAP.

godo2point0 Tracked a Workout for 976 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 6 reps (+60 pts)
    • 80 lb x 5 reps (+59 pts)
    • 65 lb x 8 reps (+60 pts)
    • 45 lb x 10 reps (+55 pts)
    • 85 lb x 6 reps (+65 pts)
    • 85 lb x 6 reps (+65 pts)
    • Sets 5-7 were a drop set; 8 and 9 were negatives heavily spotted
  • Barbell Curl:
    • 40 lb x 8 reps (+19 pts)
    • 30 lb x 8 reps (+18 pts)
    • 20 lb x 8 reps (+16 pts)
    • 40 lb x 6 reps (+18 pts)
    • 30 lb x 6 reps (+16 pts)
    • 20 lb x 6 reps (+15 pts)
    • 40 lb x 4 reps (+15 pts)
    • 30 lb x 4 reps (+14 pts)
    • 20 lb x 4 reps (+13 pts)
    • 50 lb x 6 reps (+19 pts)
    • 50 lb x 6 reps (+19 pts)
    • 3 sets of drop sets + 2 sets of heavily spotted negatives
  • Triceps Pushdown - Rope Attachment:
    • 20 lb x 12 reps (+11 pts)
    • 15 lb x 10 reps (+11 pts)
    • 20 lb x 12 reps (+11 pts)
    • 15 lb x 8 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets; super setted with bench dips
  • Bench Dip (Seated Dip):
    • 6 reps (+5 pts)
    • 6 reps (+5 pts)
  • Cycling (stationary):
    • 0:32:00 || 7.8 mi (+191 pts)

Muscle Gain 07.27.12: Chest & Arms

Chest and Arms with Justin today.  Lots of drop sets (as usual) and finally did some bench presses.  Legs and Back tomorrow (since I took yesterday off).

Tracked a workout for 671 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 8 reps (+65 pts)
    • 75 lb x 8 reps (+65 pts)
    • 45 lb x 10 reps (+55 pts)
  • Machine Chest Fly (Pec Deck):
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 10 reps (+12 pts)
    • drop sets
  • Barbell Curl:
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • drop sets
  • Triceps Pushdown - Rope Attachment:
    • 30 lb x 10 reps (+12 pts)
    • 20 lb x 5 reps (+9 pts)
    • 10 lb x 5 reps (+9 pts)
    • 25 lb x 10 reps (+12 pts)
    • 15 lb x 6 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets