Female Log My Life changing Journey Log

[MrsOhdamnsBOSS]

Great update BOSS. Really killing those workouts now

Thanks so much Kopite! I appreciate it!

 

[Stans]

!!Log Update!!

Weight: 113.9!!

@War Born Peptides

Part 1: Wednesday, March 18 – Lower Body & Mobility

Focused on control and range of motion

Warm-up & Mobility: 15-minute treadmill walk.

Lower body stretching and high kicks.
Bodyweight squats (incorporating holds at varying depths to build isometric strength).

Leg Curls: Warm-up sets followed by 3 x 10 @ 38kg.

Note: Focused on a slow, controlled tempo with a hard squeeze/hold at the top of the curl.

Abductor: Warm-ups @25kg, then 3 x 20 @52kg.

Adductor: Warm-ups @25kg, then 3 x 20 @32kg.

Part 2: Thursday, March 19 – Full Body Power & Recovery

Switched gears today to a high-energy session hitting all the major muscle groups in a superset flow, followed by a dedicated recovery block.

The Big Three Circuit (Super Set Vibe):

+Lat Pulldowns
+Bench Press
+Squats (Progressive Loading: Added an extra 10kg every second set).

Pre-Work Recovery Session:

Headed back to the gym for a second round specifically for a full-body stretch.
Included monkey swings to decompress the spine and open up the shoulders.
Feeling loose, strong, and ready to head into work.

Great update @MrsOhdamnsBOSS
Smashing the workout and the nutrition keep it up

 

[LevButlerov]

It was pretty nice , haha well most of it. Yes Lev that what I normally do when I'm eating my meals.. I'll eat the veggies first . But I wanted to change things up a little, for that all-you-could-eat experience

good change sister as long as you enjoyed @MrsOhdamnsBOSS

 

[ROIDDERS]

I appreciate it so much!

We appreciate you.

 

[2Thick]

Thanks 2Thick! I feel very blessed too

That's a great mentality to have.

 

[MrsOhdamnsBOSS]

Great update @MrsOhdamnsBOSS
Smashing the workout and the nutrition keep it up

Thanks so much Stans!

 

[MrsOhdamnsBOSS]

good change sister as long as you enjoyed @MrsOhdamnsBOSS

Thanks brother! I had a great time, haha I'm honestly a little shocked I managed to get all the plate of protein.. thanks to @War Born Peptides

 

[MrsOhdamnsBOSS]

We appreciate you.

Thanks Roidders!

 

[LevButlerov]

Thanks brother! I had a great time, haha I'm honestly a little shocked I managed to get all the plate of protein.. thanks to @War Born Peptides

EVO family support sister

 

[MrsOhdamnsBOSS]

Update for log

Weight 114.5

The original plan for today was to tackle the big lower body session, but my glutes clearly had other plans!

Rather than forcing a heavy leg day when the recovery wasn't there, I made the executive decision to give the lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

Started with a focused 30-minute fasted walk on the treadmill to get the blood flowing, followed by some quick dynamic stretches to unlock the upper body.

The session was all about intensity, the rear delts were absolutely screaming after those 6kg static holds, making the Arnold presses feel twice as heavy. Finished off by pushing every bicep set until the bar wouldn't move.


I. Pre-Workout Prep

Fasted Cardio: 30-Minute Slow Walk (Treadmill)

Dynamic Stretches: Arm Circles, Doorway Chest Stretch, Cross-Body Shoulder Stretch.

II. Shoulders

Rear Delt Cable Flys: 3 sets x 8 reps (Double Sets) @ 7kg (Focusing on the squeeze)

Rear Delt Cable Flys: 1 set to Failure (Double Set) @ 9kg (Pushing the top-end weight)

Static Holds: 3 sets to Failure @ 6kg (Holding at peak contraction)

Arnold Press: 3 sets x 10 reps @ 10kg (Controlled, smooth reps)

III. Biceps

Hammer Curls: 4 sets to Failure @ 8kg (Neutral grip, constant tension)

Barbell Curls: 3 sets x 7 reps @ 32kg (Fixed/EZ Bar; heavy load)

Bicep Curls: 3 sets to Failure @ 25kg (Super set finisher)

 

[Kopite67]

Update for log

Weight 114.5

The original plan for today was to tackle the big lower body session, but my glutes clearly had other plans!

Rather than forcing a heavy leg day when the recovery wasn't there, I made the executive decision to give the lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

Started with a focused 30-minute fasted walk on the treadmill to get the blood flowing, followed by some quick dynamic stretches to unlock the upper body.

The session was all about intensity, the rear delts were absolutely screaming after those 6kg static holds, making the Arnold presses feel twice as heavy. Finished off by pushing every bicep set until the bar wouldn't move.


I. Pre-Workout Prep

Fasted Cardio: 30-Minute Slow Walk (Treadmill)

Dynamic Stretches: Arm Circles, Doorway Chest Stretch, Cross-Body Shoulder Stretch.

II. Shoulders

Rear Delt Cable Flys: 3 sets x 8 reps (Double Sets) @ 7kg (Focusing on the squeeze)

Rear Delt Cable Flys: 1 set to Failure (Double Set) @ 9kg (Pushing the top-end weight)

Static Holds: 3 sets to Failure @ 6kg (Holding at peak contraction)

Arnold Press: 3 sets x 10 reps @ 10kg (Controlled, smooth reps)

III. Biceps

Hammer Curls: 4 sets to Failure @ 8kg (Neutral grip, constant tension)

Barbell Curls: 3 sets x 7 reps @ 32kg (Fixed/EZ Bar; heavy load)

Bicep Curls: 3 sets to Failure @ 25kg (Super set finisher)

Great update BOSS. That was one nasty delts set of work. Did halfway through that session you rethink your choice not to do the lower body hit instead? . Loving the log sister

 

[CookieBaah]

lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

I think I'd still opt for shoulders and biceps even if my lower was feeling okay

 

[MrsOhdamnsBOSS]

Great update BOSS. That was one nasty delts set of work. Did halfway through that session you rethink your choice not to do the lower body hit instead? . Loving the log sister

Thanks Kopite! Damn right, and with the double set rear delt.. I only give myself a 15sec rest in-between the double
. Honestly nope, the second I got up out of the bed this morning.. I was like "sweeeettmother, no today!!" . But yes, I do know what your talking about tho.. doing those shoulders has a funny way of making you question your own reality .

 

[MrsOhdamnsBOSS]

I think I'd still opt for shoulders and biceps even if my lower was feeling okay

I feel you Cookie, doing lower body anything.. I almost have to trick/talk myself into it ... Like "it's okay, it's not going to hurt THAT bad" or "the pain will only last two days at most"

 

[jenkemj]

Update for log

Weight 114.5

The original plan for today was to tackle the big lower body session, but my glutes clearly had other plans!

Rather than forcing a heavy leg day when the recovery wasn't there, I made the executive decision to give the lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

Started with a focused 30-minute fasted walk on the treadmill to get the blood flowing, followed by some quick dynamic stretches to unlock the upper body.

The session was all about intensity, the rear delts were absolutely screaming after those 6kg static holds, making the Arnold presses feel twice as heavy. Finished off by pushing every bicep set until the bar wouldn't move.


I. Pre-Workout Prep

Fasted Cardio: 30-Minute Slow Walk (Treadmill)

Dynamic Stretches: Arm Circles, Doorway Chest Stretch, Cross-Body Shoulder Stretch.

II. Shoulders

Rear Delt Cable Flys: 3 sets x 8 reps (Double Sets) @ 7kg (Focusing on the squeeze)

Rear Delt Cable Flys: 1 set to Failure (Double Set) @ 9kg (Pushing the top-end weight)

Static Holds: 3 sets to Failure @ 6kg (Holding at peak contraction)

Arnold Press: 3 sets x 10 reps @ 10kg (Controlled, smooth reps)

III. Biceps

Hammer Curls: 4 sets to Failure @ 8kg (Neutral grip, constant tension)

Barbell Curls: 3 sets x 7 reps @ 32kg (Fixed/EZ Bar; heavy load)

Bicep Curls: 3 sets to Failure @ 25kg (Super set finisher)

Great workout! Lots of quality work on those biceps aswell!

 

[MrsOhdamnsBOSS]

Great workout! Lots of quality work on those biceps aswell!

Thanks jenkemj! .. I'm definitely feeling it this morning

 

[LevButlerov]

Update for log

Weight 114.5

The original plan for today was to tackle the big lower body session, but my glutes clearly had other plans!

Rather than forcing a heavy leg day when the recovery wasn't there, I made the executive decision to give the lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

Started with a focused 30-minute fasted walk on the treadmill to get the blood flowing, followed by some quick dynamic stretches to unlock the upper body.

The session was all about intensity, the rear delts were absolutely screaming after those 6kg static holds, making the Arnold presses feel twice as heavy. Finished off by pushing every bicep set until the bar wouldn't move.


I. Pre-Workout Prep

Fasted Cardio: 30-Minute Slow Walk (Treadmill)

Dynamic Stretches: Arm Circles, Doorway Chest Stretch, Cross-Body Shoulder Stretch.

II. Shoulders

Rear Delt Cable Flys: 3 sets x 8 reps (Double Sets) @ 7kg (Focusing on the squeeze)

Rear Delt Cable Flys: 1 set to Failure (Double Set) @ 9kg (Pushing the top-end weight)

Static Holds: 3 sets to Failure @ 6kg (Holding at peak contraction)

Arnold Press: 3 sets x 10 reps @ 10kg (Controlled, smooth reps)

III. Biceps

Hammer Curls: 4 sets to Failure @ 8kg (Neutral grip, constant tension)

Barbell Curls: 3 sets x 7 reps @ 32kg (Fixed/EZ Bar; heavy load)

Bicep Curls: 3 sets to Failure @ 25kg (Super set finisher)

really pushed the shoulders sister @MrsOhdamnsBOSS love the volume! keep the cardio in there and push hard

 

[Stans]

Update for log

Weight 114.5

The original plan for today was to tackle the big lower body session, but my glutes clearly had other plans!

Rather than forcing a heavy leg day when the recovery wasn't there, I made the executive decision to give the lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

Started with a focused 30-minute fasted walk on the treadmill to get the blood flowing, followed by some quick dynamic stretches to unlock the upper body.

The session was all about intensity, the rear delts were absolutely screaming after those 6kg static holds, making the Arnold presses feel twice as heavy. Finished off by pushing every bicep set until the bar wouldn't move.


I. Pre-Workout Prep

Fasted Cardio: 30-Minute Slow Walk (Treadmill)

Dynamic Stretches: Arm Circles, Doorway Chest Stretch, Cross-Body Shoulder Stretch.

II. Shoulders

Rear Delt Cable Flys: 3 sets x 8 reps (Double Sets) @ 7kg (Focusing on the squeeze)

Rear Delt Cable Flys: 1 set to Failure (Double Set) @ 9kg (Pushing the top-end weight)

Static Holds: 3 sets to Failure @ 6kg (Holding at peak contraction)

Arnold Press: 3 sets x 10 reps @ 10kg (Controlled, smooth reps)

III. Biceps

Hammer Curls: 4 sets to Failure @ 8kg (Neutral grip, constant tension)

Barbell Curls: 3 sets x 7 reps @ 32kg (Fixed/EZ Bar; heavy load)

Bicep Curls: 3 sets to Failure @ 25kg (Super set finisher)

Looking great @MrsOhdamnsBOSS ! Progress is really coming along
That’s a good shoulder/arms workout. Putting mine to shame, will have to up my game to keep up!

 

[Panda22]

Update for log

Weight 114.5

The original plan for today was to tackle the big lower body session, but my glutes clearly had other plans!

Rather than forcing a heavy leg day when the recovery wasn't there, I made the executive decision to give the lower body a bit more time to settle.
I pivoted into a high-volume shoulder and bicep grind instead.

Started with a focused 30-minute fasted walk on the treadmill to get the blood flowing, followed by some quick dynamic stretches to unlock the upper body.

The session was all about intensity, the rear delts were absolutely screaming after those 6kg static holds, making the Arnold presses feel twice as heavy. Finished off by pushing every bicep set until the bar wouldn't move.


I. Pre-Workout Prep

Fasted Cardio: 30-Minute Slow Walk (Treadmill)

Dynamic Stretches: Arm Circles, Doorway Chest Stretch, Cross-Body Shoulder Stretch.

II. Shoulders

Rear Delt Cable Flys: 3 sets x 8 reps (Double Sets) @ 7kg (Focusing on the squeeze)

Rear Delt Cable Flys: 1 set to Failure (Double Set) @ 9kg (Pushing the top-end weight)

Static Holds: 3 sets to Failure @ 6kg (Holding at peak contraction)

Arnold Press: 3 sets x 10 reps @ 10kg (Controlled, smooth reps)

III. Biceps

Hammer Curls: 4 sets to Failure @ 8kg (Neutral grip, constant tension)

Barbell Curls: 3 sets x 7 reps @ 32kg (Fixed/EZ Bar; heavy load)

Bicep Curls: 3 sets to Failure @ 25kg (Super set finisher)

Oh DAMN! That’s a burner right there!! Impressive weights too.

 

[MrsOhdamnsBOSS]

really pushed the shoulders sister @MrsOhdamnsBOSS love the volume! keep the cardio in there and push hard

Thanks Lev, Definitely did! They've got to catch up with the rest of my upper half .. only one way to do that! Rip them up

 

[MrsOhdamnsBOSS]

Oh DAMN! That’s a burner right there!! Impressive weights too.

Definitely was, I love a good burn .. where you have a hard time picking up your shaker to move to the next exercise Thanks Panda, I'm constantly trying to push the weight

 

[MrsOhdamnsBOSS]

Looking great @MrsOhdamnsBOSS ! Progress is really coming along
That’s a good shoulder/arms workout. Putting mine to shame, will have to up my game to keep up!

Thanks Stans, I'm definitely noticing the difference in the mirror .. just got to get keep pushing! Trust me, I'm paying for it today, and probably will be for a few days .. but worth!!

 

[MrsOhdamnsBOSS]

Log Update:

Upper Body Destruction (Working Around the "Bish I Wouldn't" Glutes)

Sponsor @War Born Peptides

Weight: 113.6!!

Woke up today and my glutes are straight up saying "bish I wouldn't" when I thought about doing the lower body session today.
They're still not happy from the previous sessions, and I wanted to give my knees a break before tomorrow's big lower body day.
I had to be very intentional with my movement selection today; instead of letting the soreness sideline me, I tailored the plan to hit the chest and triceps hard while keeping the lower body completely out of the equation.
I even took the leg drive out of my bench press to make sure I wasn't aggravating my glutes.
Even after the chest and triceps were toasted, I wasn't done. I went back for the back stuff after everything else. Pushing through that level of fatigue to hit heavy rows is what counts.


The Session:

Flat Bench Press
Target: Mid Chest
Stats: Warm-ups, 3x12 @ 40kg. Top set: 1x55kg taken to failure.
Notes: Performed with zero leg drive to keep the glutes and knees completely out of it.

Incline Dumbbell Press
Target: Upper Chest
Stats: Warm-ups, then 3x8 @ 15kg.
Notes: Hits the chest hard while letting the shoulders take a secondary role.

Cable Chest Flyes
Stats: Warm-up, 3 sets to failure @ 32kg.
Notes: Great for a pump with zero impact on the sore biceps.

Tricep Finisher: THE SUPERSET
Standing Overhead DB Extension: 4 x 12 @ 12.5kg (Deep stretch focus)

Rope Tricep Push downs: 4 x 12 @ 45kg (Elbows tucked, max contraction)
Notes: Performed back-to-back. Even with the glutes being stubborn, doing the overhead extensions standing was a solid challenge for stability.

The "Back Stuff" Finisher:

@Ohdamn I blame you!! You were going back in, so I went back too

Bent Over Dumbbell Row
Stats: Warm-ups @ 20kg & 27kg. Working sets: 32.5kg x 6, then 40kg x 2.
Notes: Heavy pulls even after the chest/tri volume.

Seated Cable Row
Stats: 1x10 @ 38kg.
Notes: Stopped after one warm-up set. Started to feel the tension in my glutes and decided not to push it.

Chest Supported Row (Plate Loaded)
Stats: 30kg each side, 4x8.
Notes: Super slow pulls with a 2-3 second hold/squeeze at the top and a slow descent. Absolute killer to end the day.



Final Note:
Shoutout to the cable for not taking my finger and only giving me a love bite!

 

[jenkemj]

Log Update:

Upper Body Destruction (Working Around the "Bish I Wouldn't" Glutes)

Sponsor @War Born Peptides

Weight: 113.6!!

Woke up today and my glutes are straight up saying "bish I wouldn't" when I thought about doing the lower body session today.
They're still not happy from the previous sessions, and I wanted to give my knees a break before tomorrow's big lower body day.
I had to be very intentional with my movement selection today; instead of letting the soreness sideline me, I tailored the plan to hit the chest and triceps hard while keeping the lower body completely out of the equation.
I even took the leg drive out of my bench press to make sure I wasn't aggravating my glutes.
Even after the chest and triceps were toasted, I wasn't done. I went back for the back stuff after everything else. Pushing through that level of fatigue to hit heavy rows is what counts.


The Session:

Flat Bench Press
Target: Mid Chest
Stats: Warm-ups, 3x12 @ 40kg. Top set: 1x55kg taken to failure.
Notes: Performed with zero leg drive to keep the glutes and knees completely out of it.

Incline Dumbbell Press
Target: Upper Chest
Stats: Warm-ups, then 3x8 @ 15kg.
Notes: Hits the chest hard while letting the shoulders take a secondary role.

Cable Chest Flyes
Stats: Warm-up, 3 sets to failure @ 32kg.
Notes: Great for a pump with zero impact on the sore biceps.

Tricep Finisher: THE SUPERSET
Standing Overhead DB Extension: 4 x 12 @ 12.5kg (Deep stretch focus)

Rope Tricep Push downs: 4 x 12 @ 45kg (Elbows tucked, max contraction)
Notes: Performed back-to-back. Even with the glutes being stubborn, doing the overhead extensions standing was a solid challenge for stability.

The "Back Stuff" Finisher:

Bent Over Dumbbell Row
Stats: Warm-ups @ 20kg & 27kg. Working sets: 32.5kg x 6, then 40kg x 2.
Notes: Heavy pulls even after the chest/tri volume.

Seated Cable Row
Stats: 1x10 @ 38kg.
Notes: Stopped after one warm-up set. Started to feel the tension in my glutes and decided not to push it.

Chest Supported Row (Plate Loaded)
Stats: 30kg each side, 4x8.
Notes: Super slow pulls with a 2-3 second hold/squeeze at the top and a slow descent. Absolute killer to end the day.



Final Note:
Shoutout to the cable for not taking my finger and only giving me a love bite!

Love your enthusiasm! Great log! I’ve Never seen a female skip legs and glutes, that’s all my missus ever trains haha

 

[LevButlerov]

Thanks Lev, Definitely did! They've got to catch up with the rest of my upper half .. only one way to do that! Rip them up

do it hard sister

 

[Kopite67]

Log Update:

Upper Body Destruction (Working Around the "Bish I Wouldn't" Glutes)

Sponsor @War Born Peptides

Weight: 113.6!!

Woke up today and my glutes are straight up saying "bish I wouldn't" when I thought about doing the lower body session today.
They're still not happy from the previous sessions, and I wanted to give my knees a break before tomorrow's big lower body day.
I had to be very intentional with my movement selection today; instead of letting the soreness sideline me, I tailored the plan to hit the chest and triceps hard while keeping the lower body completely out of the equation.
I even took the leg drive out of my bench press to make sure I wasn't aggravating my glutes.
Even after the chest and triceps were toasted, I wasn't done. I went back for the back stuff after everything else. Pushing through that level of fatigue to hit heavy rows is what counts.


The Session:

Flat Bench Press
Target: Mid Chest
Stats: Warm-ups, 3x12 @ 40kg. Top set: 1x55kg taken to failure.
Notes: Performed with zero leg drive to keep the glutes and knees completely out of it.

Incline Dumbbell Press
Target: Upper Chest
Stats: Warm-ups, then 3x8 @ 15kg.
Notes: Hits the chest hard while letting the shoulders take a secondary role.

Cable Chest Flyes
Stats: Warm-up, 3 sets to failure @ 32kg.
Notes: Great for a pump with zero impact on the sore biceps.

Tricep Finisher: THE SUPERSET
Standing Overhead DB Extension: 4 x 12 @ 12.5kg (Deep stretch focus)

Rope Tricep Push downs: 4 x 12 @ 45kg (Elbows tucked, max contraction)
Notes: Performed back-to-back. Even with the glutes being stubborn, doing the overhead extensions standing was a solid challenge for stability.

The "Back Stuff" Finisher:

@Ohdamn I blame you!! You were going back in, so I went back too

Bent Over Dumbbell Row
Stats: Warm-ups @ 20kg & 27kg. Working sets: 32.5kg x 6, then 40kg x 2.
Notes: Heavy pulls even after the chest/tri volume.

Seated Cable Row
Stats: 1x10 @ 38kg.
Notes: Stopped after one warm-up set. Started to feel the tension in my glutes and decided not to push it.

Chest Supported Row (Plate Loaded)
Stats: 30kg each side, 4x8.
Notes: Super slow pulls with a 2-3 second hold/squeeze at the top and a slow descent. Absolute killer to end the day.



Final Note:
Shoutout to the cable for not taking my finger and only giving me a love bite!

Super update as usual BOSS. Love the second bite of the training cherry and the assigned blame to @Ohdamn .
Love your work around and the shifting of your sessions if things don't feel quite right. Extremely intelligent body awareness

 

[Panda22]

Log Update:

Upper Body Destruction (Working Around the "Bish I Wouldn't" Glutes)

Sponsor @War Born Peptides

Weight: 113.6!!

Woke up today and my glutes are straight up saying "bish I wouldn't" when I thought about doing the lower body session today.
They're still not happy from the previous sessions, and I wanted to give my knees a break before tomorrow's big lower body day.
I had to be very intentional with my movement selection today; instead of letting the soreness sideline me, I tailored the plan to hit the chest and triceps hard while keeping the lower body completely out of the equation.
I even took the leg drive out of my bench press to make sure I wasn't aggravating my glutes.
Even after the chest and triceps were toasted, I wasn't done. I went back for the back stuff after everything else. Pushing through that level of fatigue to hit heavy rows is what counts.


The Session:

Flat Bench Press
Target: Mid Chest
Stats: Warm-ups, 3x12 @ 40kg. Top set: 1x55kg taken to failure.
Notes: Performed with zero leg drive to keep the glutes and knees completely out of it.

Incline Dumbbell Press
Target: Upper Chest
Stats: Warm-ups, then 3x8 @ 15kg.
Notes: Hits the chest hard while letting the shoulders take a secondary role.

Cable Chest Flyes
Stats: Warm-up, 3 sets to failure @ 32kg.
Notes: Great for a pump with zero impact on the sore biceps.

Tricep Finisher: THE SUPERSET
Standing Overhead DB Extension: 4 x 12 @ 12.5kg (Deep stretch focus)

Rope Tricep Push downs: 4 x 12 @ 45kg (Elbows tucked, max contraction)
Notes: Performed back-to-back. Even with the glutes being stubborn, doing the overhead extensions standing was a solid challenge for stability.

The "Back Stuff" Finisher:

@Ohdamn I blame you!! You were going back in, so I went back too

Bent Over Dumbbell Row
Stats: Warm-ups @ 20kg & 27kg. Working sets: 32.5kg x 6, then 40kg x 2.
Notes: Heavy pulls even after the chest/tri volume.

Seated Cable Row
Stats: 1x10 @ 38kg.
Notes: Stopped after one warm-up set. Started to feel the tension in my glutes and decided not to push it.

Chest Supported Row (Plate Loaded)
Stats: 30kg each side, 4x8.
Notes: Super slow pulls with a 2-3 second hold/squeeze at the top and a slow descent. Absolute killer to end the day.



Final Note:
Shoutout to the cable for not taking my finger and only giving me a love bite!

You’ve got mad back strength!!

Oh no! How did the cable try to eat your finger?

 

[MrsOhdamnsBOSS]

Love your enthusiasm! Great log! I’ve Never seen a female skip legs and glutes, that’s all my missus ever trains haha

Thanks jenkemj! Well there's no point in ripping those muscles.. if they're still trying to recover from getting completely destroyed

 

[MrsOhdamnsBOSS]

Super update as usual BOSS. Love the second bite of the training cherry and the assigned blame to @Ohdamn .
Love your work around and the shifting of your sessions if things don't feel quite right. Extremely intelligent body awareness

Thanks Kopite! Having your consistent support is amazing .. haha and yes, I completely blame @Ohdamn for that second gym trip .

Yes , I've noticed that different muscles will heal quicker then others.. so you've got to mix it up sometimes. Thanks again Kopite

 

[MrsOhdamnsBOSS]

You’ve got mad back strength!!

Oh no! How did the cable try to eat your finger?

Thanks Panda! .. and yes, I was setting up the chest cable fly's.. and thought the gear was locked in , and I didn't move my finger.. and it locked into place, with my finger locking with it

... Hurt like a bish, but didn't stop me from finishing the set/exercise/workout

 

[Sheshredz]

Log Update:

Upper Body Destruction (Working Around the "Bish I Wouldn't" Glutes)

Sponsor @War Born Peptides

Weight: 113.6!!

Woke up today and my glutes are straight up saying "bish I wouldn't" when I thought about doing the lower body session today.
They're still not happy from the previous sessions, and I wanted to give my knees a break before tomorrow's big lower body day.
I had to be very intentional with my movement selection today; instead of letting the soreness sideline me, I tailored the plan to hit the chest and triceps hard while keeping the lower body completely out of the equation.
I even took the leg drive out of my bench press to make sure I wasn't aggravating my glutes.
Even after the chest and triceps were toasted, I wasn't done. I went back for the back stuff after everything else. Pushing through that level of fatigue to hit heavy rows is what counts.


The Session:

Flat Bench Press
Target: Mid Chest
Stats: Warm-ups, 3x12 @ 40kg. Top set: 1x55kg taken to failure.
Notes: Performed with zero leg drive to keep the glutes and knees completely out of it.

Incline Dumbbell Press
Target: Upper Chest
Stats: Warm-ups, then 3x8 @ 15kg.
Notes: Hits the chest hard while letting the shoulders take a secondary role.

Cable Chest Flyes
Stats: Warm-up, 3 sets to failure @ 32kg.
Notes: Great for a pump with zero impact on the sore biceps.

Tricep Finisher: THE SUPERSET
Standing Overhead DB Extension: 4 x 12 @ 12.5kg (Deep stretch focus)

Rope Tricep Push downs: 4 x 12 @ 45kg (Elbows tucked, max contraction)
Notes: Performed back-to-back. Even with the glutes being stubborn, doing the overhead extensions standing was a solid challenge for stability.

The "Back Stuff" Finisher:

@Ohdamn I blame you!! You were going back in, so I went back too

Bent Over Dumbbell Row
Stats: Warm-ups @ 20kg & 27kg. Working sets: 32.5kg x 6, then 40kg x 2.
Notes: Heavy pulls even after the chest/tri volume.

Seated Cable Row
Stats: 1x10 @ 38kg.
Notes: Stopped after one warm-up set. Started to feel the tension in my glutes and decided not to push it.

Chest Supported Row (Plate Loaded)
Stats: 30kg each side, 4x8.
Notes: Super slow pulls with a 2-3 second hold/squeeze at the top and a slow descent. Absolute killer to end the day.



Final Note:
Shoutout to the cable for not taking my finger and only giving me a love bite!

Love it girl, going hardcore!

The love bite is proof you are putting in work!

 

[MrsOhdamnsBOSS]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

 

[MrsOhdamnsBOSS]

Love it girl, going hardcore!

The love bite is proof you are putting in work!

Thanks girl!

True and true! Haha not the first little love bite I've gotten from the gym.. and definitely won't be the last

 

[LevButlerov]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

Staying on the grind sister and long training is good keeps you in the game @MrsOhdamnsBOSS strong leg press! how much cardio was it?

 

[stevesmi]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

@MrsOhdamnsBOSS nice work on the training. I got a lot of respect for it. I like the seated leg curls and hip abductors.

 

[ceo]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

Sister, you're not gonna go wrong with a nice leg day like this. @MrsOhdamnsBOSS You burn a lot of calories and you build up your conditioning.

 

[Alice_In_Ironland]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

That fruit looks heavenly
Glutes and hamstrings starting to pop too!

 

[Stans]

More workouts being smashed!! @MrsOhdamnsBOSS Really setting the standard.
Those potatoes and fruit looks amazing

 

[MrsOhdamnsBOSS]

Staying on the grind sister and long training is good keeps you in the game @MrsOhdamnsBOSS strong leg press! how much cardio was it?

Thanks Lev ... And yes, very true!

I did the 15 mins for the warm ups for each session .. so 30 mins at the gym yesterday

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS nice work on the training. I got a lot of respect for it. I like the seated leg curls and hip abductors.

Thanks Stevesmi, I really appreciate it .. and yes me too, it just sucks that the hip abductor is up stairs at the gym.. so when you've finished you definitely feel.. every.. single.. step.. on the way down

 

[MrsOhdamnsBOSS]

More workouts being smashed!! @MrsOhdamnsBOSS Really setting the standard.
Those potatoes and fruit looks amazing

Thanks so much Stans , that's super nice of you to say!

 

[MrsOhdamnsBOSS]

That fruit looks heavenly
Glutes and hamstrings starting to pop too!

Thanks Alice! And yes, they definitely are!!

 

[MrsOhdamnsBOSS]

Sister, you're not gonna go wrong with a nice leg day like this. @MrsOhdamnsBOSS You burn a lot of calories and you build up your conditioning.

Thanks brother , I'll keep up with it.. I think splitting the session is definitely the move. Very true! Plus the set-up and rest times for the leg press added a bit of time to the session too , so I won't need to do all of that again next time.

 

[LevButlerov]

Thanks Lev ... And yes, very true!

I did the 15 mins for the warm ups for each session .. so 30 mins at the gym yesterday

perfect cardio

 

[Mobster]

I've done the odd double session towards the end of competition prep. Hard work

 

[stevesmi]

Thanks Stevesmi, I really appreciate it .. and yes me too, it just sucks that the hip abductor is up stairs at the gym.. so when you've finished you definitely feel.. every.. single.. step.. on the way down

Yeah they get you on that lol

 

[2Thick]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

@MrsOhdamnsBOSS seems like you've done a great job on this. The leg training looks fantastic. You look like you're getting into better shape as well.

 

[ROIDDERS]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

Man this is terrific. I like the training that you're putting together. Leg curls and goblet squats are one of my favorites. @MrsOhdamnsBOSS

 

[ceo]

Thanks brother , I'll keep up with it.. I think splitting the session is definitely the move. Very true! Plus the set-up and rest times for the leg press added a bit of time to the session too , so I won't need to do all of that again next time.

sister you killing it now!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS seems like you've done a great job on this. The leg training looks fantastic. You look like you're getting into better shape as well.

Thanks 2Thick , I'm happy to hear it. I'm definitely feeling alot better too haha well excluding the normal aches and pains from kicking my own

 

[MrsOhdamnsBOSS]

sister you killing it now!

Thanks CEO!

 

[MrsOhdamnsBOSS]

Man this is terrific. I like the training that you're putting together. Leg curls and goblet squats are one of my favorites. @MrsOhdamnsBOSS

Thanks Roidders! I really appreciate your comment, and same here! I was doing some goblet squats without realising it haha, I'd be doing the dumbbell row then take them to failure.. and leave the weight on the ground. Then do a goblet squat to pick it back up .. know wonder my hurt for days.

 

[MrsOhdamnsBOSS]

I've done the odd double session towards the end of competition prep. Hard work

True and true! Damn that would've been crazy hard Mobster .. when your body is already screaming at you from being at the end of prep.

 

[2Thick]

Thanks 2Thick , I'm happy to hear it. I'm definitely feeling alot better too haha well excluding the normal aches and pains from kicking my own

Make sure you get in on those healing peptides for those little aches so they don't become bigger.

 

[Sheshredz]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

Im so glad you are sticking with it. Lots of people start logs and then stop randomly.

The progress is really coming now!

 

[ROIDDERS]

Thanks Roidders! I really appreciate your comment, and same here! I was doing some goblet squats without realising it haha, I'd be doing the dumbbell row then take them to failure.. and leave the weight on the ground. Then do a goblet squat to pick it back up .. know wonder my hurt for days.

That's the way to grind it.

 

[MrsOhdamnsBOSS]

Make sure you get in on those healing peptides for those little aches so they don't become bigger.

Very true 2Thick appreciate your comment, I'll definitely have to look into those.. haha the little aches are starting, my right shoulder is being a little difficult atm.

 

[MrsOhdamnsBOSS]

Im so glad you are sticking with it. Lots of people start logs and then stop randomly.

The progress is really coming now!

Thanks Sheshredz , there's no way I'll just stop my log... Just a shame I didn't start and join you guys sooner.

 

[ballin2504]

Log Update: Lower Body Split Day

Sponsored for Reta by

@War Born Peptides

Double-Session.. not @Ohdamn fault this time
(Morning Session: calf raises/leg press)
(Night session: everything else )

The Warm-Up & Prep

Dynamic Stretching: 10 mins (Hip flexors, glutes, hamstrings).

Treadmill: 15 mins, slow walking.

Leg Extensions: 3 sets to failure (15kg per leg). With Isometric holds and finished with 10x3 rhythmic reps to peak the burn.

Main exercises for workout session:

Single Leg Press (Glute Emphasis): 4 sets × 6 reps (32kg)
Technique: Back-to-back sets, high foot placement for deep glute stretch.

Standard Leg Press (Quad Emphasis):
Ramping Sets: 50kg, 100kg, 150kg (Super slow tempo).
Heavy Attempt: 200kg × 2 reps (Pivot made: Dropped back due to knee feedback).
Work Sets: 3 sets × 10 reps (150kg). Shoulder-width stance for quad mass.

Seated Calf Raises: 4 sets × 15–20 reps (20kg)
Note: 1-second pause at the bottom stretch to eliminate momentum.

Goblet Squats: 3 sets × 6 reps (10kg)
Note: Picked up every second rep; keeping the torso upright to keep it all in the legs.

Hip Abductors (Outs): 3 sets × 20 reps (45kg)
Tempo: Controlled, slow reps for maximum glute medius activation.

Hip Adductors (In): 3 sets × 20 reps (32kg)
Tempo: Slow and deliberate for inner thigh stability.

Seated Leg Curls: 4 sets × 12 reps (32kg)
Tempo: 5-second eccentric (negative) with a hard squeeze at the peak contraction.

Final little notes, this whole workout took waaaaayyyyy too long .. I'll definitely need to come up with a different plan for lower body, maybe having two lower body days.

I'm completely open to any and all ideas, for a split/plan for the lower body.



#Send GymGod prayers for my lowers
‍... Cause bish they're going to need it

@MrsOhdamnsBOSS great work sis you’re really putting it in!

 

[2Thick]

Very true 2Thick appreciate your comment, I'll definitely have to look into those.. haha the little aches are starting, my right shoulder is being a little difficult atm.

We appreciate you as well.

 

[Alice_In_Ironland]

Thanks Roidders! I really appreciate your comment, and same here! I was doing some goblet squats without realising it haha, I'd be doing the dumbbell row then take them to failure.. and leave the weight on the ground. Then do a goblet squat to pick it back up .. know wonder my hurt for days.

Girl I swear my shoulders and biceps are the product of carrying plates around during my leg days

 

[Pigsy]

Girl I swear my shoulders and biceps are the product of carrying plates around during my leg days

Part of the reason built my gym. Just leave weights on the machines

 

[roguepineapple]

Part of the reason built my gym. Just leave weights on the machines

agree there mate! I get to train without shoes and blast whatever music I want with no complaints in our gym hahaha

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS great work sis you’re really putting it in!

Thanks Ballin! Appreciate it brother

 

[MrsOhdamnsBOSS]

Girl I swear my shoulders and biceps are the product of carrying plates around during my leg days

Then bending to put the plates back on racks.. helping build the and also doing some farmer carriers awhile in at it

 

[MrsOhdamnsBOSS]

Part of the reason built my gym. Just leave weights on the machines

I wish I could do that! But it still probably wouldn't help me much tho I'd still have to carry weights after @Ohdamn has used it.. taking those weights off , would be a workout session all on its own

 

[MrsOhdamnsBOSS]

agree there mate! I get to train without shoes and blast whatever music I want with no complaints in our gym hahaha

I wish I could do that, just blast the music as loud as I wanted

 

[MrsOhdamnsBOSS]

Log Update: Mid-Rotation Grind & Nutrition

Sponsored by

@War Born Peptides For Reta

Current Status: Mid-rotation (Night 2 of 4).

Weight (as of Thursday) 112.5!!

The night shift grind is definitely set in, but I'm pushing through and keeping the momentum going.

Thursday Pre-Shift Session

This session was about active recovery and hitting the muscle groups I missed earlier in the week. The priority was the stretch and the squeeze to give my knees a bit of a break.

Full body stretching. (Without putting to much pressure on my knees)

Seated Chest Supported Rows: 3 x 15 @ 30kg
Notes: Super slow tempo with a 2-3 second hold/squeeze at the top.

Hammer Curls: 3 x 10 @ 8kg
Notes: Focused on total control on the way up and the way down.

Seated Calf Raises: 4 x 12 @ 20kg
Notes: Added a little pulse into each rep for extra time under tension.

Face Pulls: Warm-ups, then 3 x 66kg, followed by 1 set to failure at 7 reps.
Notes: Adjusted my stance to take the pressure off the sorer knee; felt much better.

Nutrition Check-In

I’ve been staying on top of the fueling despite the shift work. I’ve attached some photos of my meals from the last few days and also a few pictures from the workout on Thursday.

Looking Ahead:

Just grinding through the remaining nights. Focus remains on recovery and hitting those protein targets until I'm back in for a full session.

 

[jenkemj]

Log Update: Mid-Rotation Grind & Nutrition

Sponsored by

@War Born Peptides For Reta

Current Status: Mid-rotation (Night 2 of 4).

Weight (as of Thursday) 112.5!!

The night shift grind is definitely set in, but I'm pushing through and keeping the momentum going.

Thursday Pre-Shift Session

This session was about active recovery and hitting the muscle groups I missed earlier in the week. The priority was the stretch and the squeeze to give my knees a bit of a break.

Full body stretching. (Without putting to much pressure on my knees)

Seated Chest Supported Rows: 3 x 15 @ 30kg
Notes: Super slow tempo with a 2-3 second hold/squeeze at the top.

Hammer Curls: 3 x 10 @ 8kg
Notes: Focused on total control on the way up and the way down.

Seated Calf Raises: 4 x 12 @ 20kg
Notes: Added a little pulse into each rep for extra time under tension.

Face Pulls: Warm-ups, then 3 x 66kg, followed by 1 set to failure at 7 reps.
Notes: Adjusted my stance to take the pressure off the sorer knee; felt much better.

Nutrition Check-In

I’ve been staying on top of the fueling despite the shift work. I’ve attached some photos of my meals from the last few days and also a few pictures from the workout on Thursday.

Looking Ahead:

Just grinding through the remaining nights. Focus remains on recovery and hitting those protein targets until I'm back in for a full session.

Great workout and nutrition! Gosh I forgot about how much I love Corn on the Cob! Good work keeping at it through the night shift stints, hopefully you’re getting enough sleep though the day

 

[MrsOhdamnsBOSS]

Great workout and nutrition! Gosh I forgot about how much I love Corn on the Cob! Good work keeping at it through the night shift stints, hopefully you’re getting enough sleep though the day

Thanks jenkemj! I really appreciate it, and same! No need to add butter, just some herbs and spices . Haha and it's not the easiest thing, I definitely don't feel like cooking when I wake up.. but it's completely worth it when it's all done and I can enjoy the foods . And I try and get 8 hours during the day, I just have to split it up.. get the 6 hours in the morning/midday, then have 2 hour nap in the late afternoon.

 

[roguepineapple]

Log Update: Mid-Rotation Grind & Nutrition

Sponsored by

@War Born Peptides For Reta

Current Status: Mid-rotation (Night 2 of 4).

Weight (as of Thursday) 112.5!!

The night shift grind is definitely set in, but I'm pushing through and keeping the momentum going.

Thursday Pre-Shift Session

This session was about active recovery and hitting the muscle groups I missed earlier in the week. The priority was the stretch and the squeeze to give my knees a bit of a break.

Full body stretching. (Without putting to much pressure on my knees)

Seated Chest Supported Rows: 3 x 15 @ 30kg
Notes: Super slow tempo with a 2-3 second hold/squeeze at the top.

Hammer Curls: 3 x 10 @ 8kg
Notes: Focused on total control on the way up and the way down.

Seated Calf Raises: 4 x 12 @ 20kg
Notes: Added a little pulse into each rep for extra time under tension.

Face Pulls: Warm-ups, then 3 x 66kg, followed by 1 set to failure at 7 reps.
Notes: Adjusted my stance to take the pressure off the sorer knee; felt much better.

Nutrition Check-In

I’ve been staying on top of the fueling despite the shift work. I’ve attached some photos of my meals from the last few days and also a few pictures from the workout on Thursday.

Looking Ahead:

Just grinding through the remaining nights. Focus remains on recovery and hitting those protein targets until I'm back in for a full session.

Great update! Food…

 

[LevButlerov]

Log Update: Mid-Rotation Grind & Nutrition

Sponsored by

@War Born Peptides For Reta

Current Status: Mid-rotation (Night 2 of 4).

Weight (as of Thursday) 112.5!!

The night shift grind is definitely set in, but I'm pushing through and keeping the momentum going.

Thursday Pre-Shift Session

This session was about active recovery and hitting the muscle groups I missed earlier in the week. The priority was the stretch and the squeeze to give my knees a bit of a break.

Full body stretching. (Without putting to much pressure on my knees)

Seated Chest Supported Rows: 3 x 15 @ 30kg
Notes: Super slow tempo with a 2-3 second hold/squeeze at the top.

Hammer Curls: 3 x 10 @ 8kg
Notes: Focused on total control on the way up and the way down.

Seated Calf Raises: 4 x 12 @ 20kg
Notes: Added a little pulse into each rep for extra time under tension.

Face Pulls: Warm-ups, then 3 x 66kg, followed by 1 set to failure at 7 reps.
Notes: Adjusted my stance to take the pressure off the sorer knee; felt much better.

Nutrition Check-In

I’ve been staying on top of the fueling despite the shift work. I’ve attached some photos of my meals from the last few days and also a few pictures from the workout on Thursday.

Looking Ahead:

Just grinding through the remaining nights. Focus remains on recovery and hitting those protein targets until I'm back in for a full session.

good food share sister keep training hard and doing cardio EVO family support! @MrsOhdamnsBOSS

 

[Stans]

Log Update: Mid-Rotation Grind & Nutrition

Sponsored by

@War Born Peptides For Reta

Current Status: Mid-rotation (Night 2 of 4).

Weight (as of Thursday) 112.5!!

The night shift grind is definitely set in, but I'm pushing through and keeping the momentum going.

Thursday Pre-Shift Session

This session was about active recovery and hitting the muscle groups I missed earlier in the week. The priority was the stretch and the squeeze to give my knees a bit of a break.

Full body stretching. (Without putting to much pressure on my knees)

Seated Chest Supported Rows: 3 x 15 @ 30kg
Notes: Super slow tempo with a 2-3 second hold/squeeze at the top.

Hammer Curls: 3 x 10 @ 8kg
Notes: Focused on total control on the way up and the way down.

Seated Calf Raises: 4 x 12 @ 20kg
Notes: Added a little pulse into each rep for extra time under tension.

Face Pulls: Warm-ups, then 3 x 66kg, followed by 1 set to failure at 7 reps.
Notes: Adjusted my stance to take the pressure off the sorer knee; felt much better.

Nutrition Check-In

I’ve been staying on top of the fueling despite the shift work. I’ve attached some photos of my meals from the last few days and also a few pictures from the workout on Thursday.

Looking Ahead:

Just grinding through the remaining nights. Focus remains on recovery and hitting those protein targets until I'm back in for a full session.

Love the dedication making it happen around the shift work @MrsOhdamnsBOSS
Great things happen when you build a solid routine you can stick to.
Every time I read your log it makes me feel lazy like I’m not working hard enough

 

[MrsOhdamnsBOSS]

good food share sister keep training hard and doing cardio EVO family support! @MrsOhdamnsBOSS

Thanks Lev, and I definitely will!

 

[MrsOhdamnsBOSS]

Love the dedication making it happen around the shift work @MrsOhdamnsBOSS
Great things happen when you build a solid routine you can stick to.
Every time I read your log it makes me feel lazy like I’m not working hard enough

Thank you Stans! I really appreciate the kind words. The mid-rotation grind is definitely real , but having a solid routine locked in helps to keep me sane . I’m currently on my 4/4 night shift and honestly can't wait to get back in the gym once this rotation is done . I think you're doing amazing yourself, thanks so much for following along!

 

[LevButlerov]

Thanks Lev, and I definitely will!

EVO family love your way sister

 

[MrsOhdamnsBOSS]

Training Log Update: Yesterday’s Session

@War Born Peptides

Just wrapped up the 4/4 night shift rotation. By the time that final clock-out hit, I was definitely feeling the grind, but the mental itch to get back into the gym was stronger than the fatigue.
I headed home, jumped in a hot shower to loosen up the joints and shake off the shift, then downed my pre-workout. Since I was still recovering from the work stretch, I didn't want to jump into anything too "scary" or high-risk , so I kept the focus on a solid Pull session to ease back into the rhythm.

Shoulders and Extra's Workout Session

Full Body Stretching

Seated Chest-Supported Rows: 2 sets x 12 reps @ 30kg, then swapped for the Seated Cable Row. Someone stole my machine , so to save @Ohdamn from needing to bail me out.. I choose to just swap for the last set

Lat Pulldowns with rope: 3 sets x 12 reps @ 32kg

Hammer Curls: 3 sets x 10 reps @ 8kg (Controlled)

Seated Calf Raises: 4 sets x 15 reps @20kg (Nice and slow)

Face Pulls: Warm-ups then 3x @ 66kg (Targeting failure)

Super-set
Arnold Shoulder Press, 8 Reps @10kg

Rear Delt Cable Flys,12 Reps @ 7kg, slow controlled reps

4 rounds total.

The Finisher, after each super-set
Static Side Lateral Hold
Target: 4 Sets to Absolute Failure.


Including pictures from the nightshift foods/after the workout session foods, and some from the session

 

[MrsOhdamnsBOSS]

Training Log Update: Today’s Session

@War Born Peptides

Chest Foundations & Arm Volumizer

Today was supposed to be a standard fasted morning session... Chest, Bis, and Tris, leaving lower body for tomorrow.
I had a few errands to run first, eventually walking into the gym at 1:30 PM. Just as I was getting started , I got the call: a family member’s car had died .
Life took over, and long story short, I didn’t make it back to the gym until 7:00 PM.
Despite the 5-hour detour, I stayed fasted and pushed through the hunger and the late start. I wasn't going to let the day end without checking this off the list.


Fasted Training (20+ Hours )


Pre-Workout: Mobility & Activation

Dynamic Chest Stretch: 2 sets x 15 reps

Band Pull-Aparts: 2 sets x 20 reps

Light Tricep Pushdowns: 2 sets x 25 reps


Chunk 1: Chest Foundations (Straight Sets)

Flat Barbell Bench Press: 3 sets x 10 reps @ 55kg, 40kg (no leg drive used)

High-to-Low Cable Flyes: 3 sets x 10 reps @ 2 sets 38kg, 2x sets 32kg


Chunk 2: Power Superset (A1,A2,A3) and (B1, B2)

A1. Skull Crushers using dumbbells, 3x sets, 8 reps @ 8kg

B1. EZ-Bar Curls: 3 sets x 12 reps @ 25kg (Super slow tempo)

Chunk 3: The Pump Superset

A2. Tricep Rope Pushdowns: 3 sets x 12–15 reps @ 45kg

B2. Hammer Curls: 3 sets x 10–12 reps @ 8kg

A3. Overhead Cable Tricep Extensions: 3 sets x 12reps @ 25kg

Some pictures from the session today and the foods today

 

[Kopite67]

Training Log Update: Yesterday’s Session

@War Born Peptides

Just wrapped up the 4/4 night shift rotation. By the time that final clock-out hit, I was definitely feeling the grind, but the mental itch to get back into the gym was stronger than the fatigue.
I headed home, jumped in a hot shower to loosen up the joints and shake off the shift, then downed my pre-workout. Since I was still recovering from the work stretch, I didn't want to jump into anything too "scary" or high-risk , so I kept the focus on a solid Pull session to ease back into the rhythm.

Shoulders and Extra's Workout Session

Full Body Stretching

Seated Chest-Supported Rows: 2 sets x 12 reps @ 30kg, then swapped for the Seated Cable Row. Someone stole my machine , so to save @Ohdamn from needing to bail me out.. I choose to just swap for the last set

Lat Pulldowns with rope: 3 sets x 12 reps @ 32kg

Hammer Curls: 3 sets x 10 reps @ 8kg (Controlled)

Seated Calf Raises: 4 sets x 15 reps @20kg (Nice and slow)

Face Pulls: Warm-ups then 3x @ 66kg (Targeting failure)

Super-set
Arnold Shoulder Press, 8 Reps @10kg

Rear Delt Cable Flys,12 Reps @ 7kg, slow controlled reps

4 rounds total.

The Finisher, after each super-set
Static Side Lateral Hold
Target: 4 Sets to Absolute Failure.


Including pictures from the nightshift foods/after the workout session foods, and some from the session

Really embracing the journey now BOSS. Training was intelligent and focused without causing undue stresses, food is just beautiful , and your mental clarity on your goals is a credit to you. Love reading all of this

 

[Panda22]

Training Log Update: Today’s Session

@War Born Peptides

Chest Foundations & Arm Volumizer

Today was supposed to be a standard fasted morning session... Chest, Bis, and Tris, leaving lower body for tomorrow.
I had a few errands to run first, eventually walking into the gym at 1:30 PM. Just as I was getting started , I got the call: a family member’s car had died .
Life took over, and long story short, I didn’t make it back to the gym until 7:00 PM.
Despite the 5-hour detour, I stayed fasted and pushed through the hunger and the late start. I wasn't going to let the day end without checking this off the list.


Fasted Training (20+ Hours )


Pre-Workout: Mobility & Activation

Dynamic Chest Stretch: 2 sets x 15 reps

Band Pull-Aparts: 2 sets x 20 reps

Light Tricep Pushdowns: 2 sets x 25 reps


Chunk 1: Chest Foundations (Straight Sets)

Flat Barbell Bench Press: 3 sets x 10 reps @ 55kg, 40kg (no leg drive used)

High-to-Low Cable Flyes: 3 sets x 10 reps @ 2 sets 38kg, 2x sets 32kg


Chunk 2: Power Superset (A1,A2,A3) and (B1, B2)

A1. Skull Crushers using dumbbells, 3x sets, 8 reps @ 8kg

B1. EZ-Bar Curls: 3 sets x 12 reps @ 25kg (Super slow tempo)

Chunk 3: The Pump Superset

A2. Tricep Rope Pushdowns: 3 sets x 12–15 reps @ 45kg

B2. Hammer Curls: 3 sets x 10–12 reps @ 8kg

A3. Overhead Cable Tricep Extensions: 3 sets x 12reps @ 25kg

Some pictures from the session today and the foods today

Those trap ps are popping

 

[War Born Peptides]

Training Log Update: Today’s Session

@War Born Peptides

Chest Foundations & Arm Volumizer

Today was supposed to be a standard fasted morning session... Chest, Bis, and Tris, leaving lower body for tomorrow.
I had a few errands to run first, eventually walking into the gym at 1:30 PM. Just as I was getting started , I got the call: a family member’s car had died .
Life took over, and long story short, I didn’t make it back to the gym until 7:00 PM.
Despite the 5-hour detour, I stayed fasted and pushed through the hunger and the late start. I wasn't going to let the day end without checking this off the list.


Fasted Training (20+ Hours )


Pre-Workout: Mobility & Activation

Dynamic Chest Stretch: 2 sets x 15 reps

Band Pull-Aparts: 2 sets x 20 reps

Light Tricep Pushdowns: 2 sets x 25 reps


Chunk 1: Chest Foundations (Straight Sets)

Flat Barbell Bench Press: 3 sets x 10 reps @ 55kg, 40kg (no leg drive used)

High-to-Low Cable Flyes: 3 sets x 10 reps @ 2 sets 38kg, 2x sets 32kg


Chunk 2: Power Superset (A1,A2,A3) and (B1, B2)

A1. Skull Crushers using dumbbells, 3x sets, 8 reps @ 8kg

B1. EZ-Bar Curls: 3 sets x 12 reps @ 25kg (Super slow tempo)

Chunk 3: The Pump Superset

A2. Tricep Rope Pushdowns: 3 sets x 12–15 reps @ 45kg

B2. Hammer Curls: 3 sets x 10–12 reps @ 8kg

A3. Overhead Cable Tricep Extensions: 3 sets x 12reps @ 25kg

Some pictures from the session today and the foods today

Holy traps ! Wow incredible! Good on for you for keeping the flame lit and smashing the workout after a long day of roadblocks haha

 

[LevButlerov]

Training Log Update: Yesterday’s Session

@War Born Peptides

Just wrapped up the 4/4 night shift rotation. By the time that final clock-out hit, I was definitely feeling the grind, but the mental itch to get back into the gym was stronger than the fatigue.
I headed home, jumped in a hot shower to loosen up the joints and shake off the shift, then downed my pre-workout. Since I was still recovering from the work stretch, I didn't want to jump into anything too "scary" or high-risk , so I kept the focus on a solid Pull session to ease back into the rhythm.

Shoulders and Extra's Workout Session

Full Body Stretching

Seated Chest-Supported Rows: 2 sets x 12 reps @ 30kg, then swapped for the Seated Cable Row. Someone stole my machine , so to save @Ohdamn from needing to bail me out.. I choose to just swap for the last set

Lat Pulldowns with rope: 3 sets x 12 reps @ 32kg

Hammer Curls: 3 sets x 10 reps @ 8kg (Controlled)

Seated Calf Raises: 4 sets x 15 reps @20kg (Nice and slow)

Face Pulls: Warm-ups then 3x @ 66kg (Targeting failure)

Super-set
Arnold Shoulder Press, 8 Reps @10kg

Rear Delt Cable Flys,12 Reps @ 7kg, slow controlled reps

4 rounds total.

The Finisher, after each super-set
Static Side Lateral Hold
Target: 4 Sets to Absolute Failure.


Including pictures from the nightshift foods/after the workout session foods, and some from the session

Training Log Update: Today’s Session

@War Born Peptides

Chest Foundations & Arm Volumizer

Today was supposed to be a standard fasted morning session... Chest, Bis, and Tris, leaving lower body for tomorrow.
I had a few errands to run first, eventually walking into the gym at 1:30 PM. Just as I was getting started , I got the call: a family member’s car had died .
Life took over, and long story short, I didn’t make it back to the gym until 7:00 PM.
Despite the 5-hour detour, I stayed fasted and pushed through the hunger and the late start. I wasn't going to let the day end without checking this off the list.


Fasted Training (20+ Hours )


Pre-Workout: Mobility & Activation

Dynamic Chest Stretch: 2 sets x 15 reps

Band Pull-Aparts: 2 sets x 20 reps

Light Tricep Pushdowns: 2 sets x 25 reps


Chunk 1: Chest Foundations (Straight Sets)

Flat Barbell Bench Press: 3 sets x 10 reps @ 55kg, 40kg (no leg drive used)

High-to-Low Cable Flyes: 3 sets x 10 reps @ 2 sets 38kg, 2x sets 32kg


Chunk 2: Power Superset (A1,A2,A3) and (B1, B2)

A1. Skull Crushers using dumbbells, 3x sets, 8 reps @ 8kg

B1. EZ-Bar Curls: 3 sets x 12 reps @ 25kg (Super slow tempo)

Chunk 3: The Pump Superset

A2. Tricep Rope Pushdowns: 3 sets x 12–15 reps @ 45kg

B2. Hammer Curls: 3 sets x 10–12 reps @ 8kg

A3. Overhead Cable Tricep Extensions: 3 sets x 12reps @ 25kg

Some pictures from the session today and the foods today

Strong training day to day sister you're dialing in @MrsOhdamnsBOSS pushing hard! love these updates, thanks for the meal pics.
EVO family support and love your way!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[rizzlekdizzle]

Those supersets are great. On a good wicket with @War Born Peptides too!

 

[MrsOhdamnsBOSS]

Really embracing the journey now BOSS. Training was intelligent and focused without causing undue stresses, food is just beautiful , and your mental clarity on your goals is a credit to you. Love reading all of this

Thanks so much, Kopite! Honestly, finding that balance between the shift work and the gym has been a game-changer.
It’s definitely a journey, but having the mental clarity to stay on track makes the early morning sessions worth it. With the support of @War Born Peptides and finding that balance is amazing!
I feel like I'm finally operating at a whole new level. Excited to see where this cycle takes me. Appreciate you following along!

 

[MrsOhdamnsBOSS]

Those trap ps are popping

Thanks Panda!

 

[MrsOhdamnsBOSS]

Holy traps ! Wow incredible! Good on for you for keeping the flame lit and smashing the workout after a long day of roadblocks haha

Haha, thanks! Definitely putting in the work to see those results, so I appreciate the shout-out on the traps! Those roadblocks are just part of the process, but they don't change the mission . Having you guys in my corner makes it way easier to keep that fire lit and push through . Ready and excited to keep push forward!

 

[MrsOhdamnsBOSS]

Those supersets are great. On a good wicket with @War Born Peptides too!

Thanks rizzlekdizzle and I couldn't agree more! The @War Born Peptides team are next level

 

[MrsOhdamnsBOSS]

Training Log: Back & Legs (Low-Impact)

@War Born Peptides

Back Thickness + Lower Body

Warm-Up & Mobility

Dynamic: High kicks, knee rotations, bodyweight calf raises.

Stretch: Single-leg backward stretch (Bulgarian-style).

Activation: Leg extensions @ 20kg (Hold until failure).


Lower Body Segment

Goblet Squats: 10kg | 5 Reps
Tempo: Slow descent with a hold at the bottom.

Leg Curls: 25kg | 12 Reps
Tempo: Squeeze at the top, slow controlled release.

Seated Calf Raises: 20kg
Tempo: Slow reps with a hold at the top and bottom to maximize the burn.


Upper Body Segment


Group A: Rear Delt Priming & Lat Width

A1) Face Pulls: 3 Sets x 10 @ 32kg (Slow and controlled)

A2) Lat Pulldowns (Wide Grip): 4 Sets x 10–12 @ 52kg


Group B: Unilateral Strength & Mid-Back Thickness

B1) Seated Cable Rows (Neutral Grip): 4 Sets x 10–12

B2) Single-Arm Dumbbell Rows: 3 Sets x 12 @ 30kg (Slow reps)


Group C: Finishing & Isolation

C1) Chest-Supported Rows: 3 Sets x 12–15 @ 30kg (Slow reps)

C2) Straight-Arm Cable Pulldowns: 3 Sets x 10 @ 32kg (Super slow reps)

 

[HarleyGuy]

Training Log Update: Today’s Session

@War Born Peptides

Chest Foundations & Arm Volumizer

Today was supposed to be a standard fasted morning session... Chest, Bis, and Tris, leaving lower body for tomorrow.
I had a few errands to run first, eventually walking into the gym at 1:30 PM. Just as I was getting started , I got the call: a family member’s car had died .
Life took over, and long story short, I didn’t make it back to the gym until 7:00 PM.
Despite the 5-hour detour, I stayed fasted and pushed through the hunger and the late start. I wasn't going to let the day end without checking this off the list.


Fasted Training (20+ Hours )


Pre-Workout: Mobility & Activation

Dynamic Chest Stretch: 2 sets x 15 reps

Band Pull-Aparts: 2 sets x 20 reps

Light Tricep Pushdowns: 2 sets x 25 reps


Chunk 1: Chest Foundations (Straight Sets)

Flat Barbell Bench Press: 3 sets x 10 reps @ 55kg, 40kg (no leg drive used)

High-to-Low Cable Flyes: 3 sets x 10 reps @ 2 sets 38kg, 2x sets 32kg


Chunk 2: Power Superset (A1,A2,A3) and (B1, B2)

A1. Skull Crushers using dumbbells, 3x sets, 8 reps @ 8kg

B1. EZ-Bar Curls: 3 sets x 12 reps @ 25kg (Super slow tempo)

Chunk 3: The Pump Superset

A2. Tricep Rope Pushdowns: 3 sets x 12–15 reps @ 45kg

B2. Hammer Curls: 3 sets x 10–12 reps @ 8kg

A3. Overhead Cable Tricep Extensions: 3 sets x 12reps @ 25kg

Some pictures from the session today and the foods today

Great update, pics, and supersets!! You're looking strong in your pics and are already transforming.

I wasn't going to let the day end without checking this off the list.

Discipline!! Love it.

 

[Kopite67]

Training Log: Back & Legs (Low-Impact)

@War Born Peptides

Back Thickness + Lower Body

Warm-Up & Mobility

Dynamic: High kicks, knee rotations, bodyweight calf raises.

Stretch: Single-leg backward stretch (Bulgarian-style).

Activation: Leg extensions @ 20kg (Hold until failure).


Lower Body Segment

Goblet Squats: 10kg | 5 Reps
Tempo: Slow descent with a hold at the bottom.

Leg Curls: 25kg | 12 Reps
Tempo: Squeeze at the top, slow controlled release.

Seated Calf Raises: 20kg
Tempo: Slow reps with a hold at the top and bottom to maximize the burn.


Upper Body Segment


Group A: Rear Delt Priming & Lat Width

A1) Face Pulls: 3 Sets x 10 @ 32kg (Slow and controlled)

A2) Lat Pulldowns (Wide Grip): 4 Sets x 10–12 @ 52kg


Group B: Unilateral Strength & Mid-Back Thickness

B1) Seated Cable Rows (Neutral Grip): 4 Sets x 10–12

B2) Single-Arm Dumbbell Rows: 3 Sets x 12 @ 30kg (Slow reps)


Group C: Finishing & Isolation

C1) Chest-Supported Rows: 3 Sets x 12–15 @ 30kg (Slow reps)

C2) Straight-Arm Cable Pulldowns: 3 Sets x 10 @ 32kg (Super slow reps)

That is a fabulous block of training BOSS. Love the variety of exercises and how you hit every single muscle group both with compound and isolation movements. Just awesome

 

[waggat]

Training Log: Back & Legs (Low-Impact)

@War Born Peptides

Back Thickness + Lower Body

Warm-Up & Mobility

Dynamic: High kicks, knee rotations, bodyweight calf raises.

Stretch: Single-leg backward stretch (Bulgarian-style).

Activation: Leg extensions @ 20kg (Hold until failure).


Lower Body Segment

Goblet Squats: 10kg | 5 Reps
Tempo: Slow descent with a hold at the bottom.

Leg Curls: 25kg | 12 Reps
Tempo: Squeeze at the top, slow controlled release.

Seated Calf Raises: 20kg
Tempo: Slow reps with a hold at the top and bottom to maximize the burn.


Upper Body Segment


Group A: Rear Delt Priming & Lat Width

A1) Face Pulls: 3 Sets x 10 @ 32kg (Slow and controlled)

A2) Lat Pulldowns (Wide Grip): 4 Sets x 10–12 @ 52kg


Group B: Unilateral Strength & Mid-Back Thickness

B1) Seated Cable Rows (Neutral Grip): 4 Sets x 10–12

B2) Single-Arm Dumbbell Rows: 3 Sets x 12 @ 30kg (Slow reps)


Group C: Finishing & Isolation

C1) Chest-Supported Rows: 3 Sets x 12–15 @ 30kg (Slow reps)

C2) Straight-Arm Cable Pulldowns: 3 Sets x 10 @ 32kg (Super slow reps)

Looks like a good workout there.

I like that you're starting with dynamic flexibility stuff. So underrated and more people should be doing it.

I love goblet squats hey. Having the weight in front makes form so much easier.

Lots of good back exercises there. Maybe some redundancy though. What's your training split?

 

[LevButlerov]

Training Log: Back & Legs (Low-Impact)

@War Born Peptides

Back Thickness + Lower Body

Warm-Up & Mobility

Dynamic: High kicks, knee rotations, bodyweight calf raises.

Stretch: Single-leg backward stretch (Bulgarian-style).

Activation: Leg extensions @ 20kg (Hold until failure).


Lower Body Segment

Goblet Squats: 10kg | 5 Reps
Tempo: Slow descent with a hold at the bottom.

Leg Curls: 25kg | 12 Reps
Tempo: Squeeze at the top, slow controlled release.

Seated Calf Raises: 20kg
Tempo: Slow reps with a hold at the top and bottom to maximize the burn.


Upper Body Segment


Group A: Rear Delt Priming & Lat Width

A1) Face Pulls: 3 Sets x 10 @ 32kg (Slow and controlled)

A2) Lat Pulldowns (Wide Grip): 4 Sets x 10–12 @ 52kg


Group B: Unilateral Strength & Mid-Back Thickness

B1) Seated Cable Rows (Neutral Grip): 4 Sets x 10–12

B2) Single-Arm Dumbbell Rows: 3 Sets x 12 @ 30kg (Slow reps)


Group C: Finishing & Isolation

C1) Chest-Supported Rows: 3 Sets x 12–15 @ 30kg (Slow reps)

C2) Straight-Arm Cable Pulldowns: 3 Sets x 10 @ 32kg (Super slow reps)

staying strong sister :d good to see you pushing upper body nice lat pull 52! wow @MrsOhdamnsBOSS

 

[rizzlekdizzle]

love the aldi version of the chobani protein yoghurt

 

[Stans]

Training Log: Back & Legs (Low-Impact)

@War Born Peptides

Back Thickness + Lower Body

Warm-Up & Mobility

Dynamic: High kicks, knee rotations, bodyweight calf raises.

Stretch: Single-leg backward stretch (Bulgarian-style).

Activation: Leg extensions @ 20kg (Hold until failure).


Lower Body Segment

Goblet Squats: 10kg | 5 Reps
Tempo: Slow descent with a hold at the bottom.

Leg Curls: 25kg | 12 Reps
Tempo: Squeeze at the top, slow controlled release.

Seated Calf Raises: 20kg
Tempo: Slow reps with a hold at the top and bottom to maximize the burn.


Upper Body Segment


Group A: Rear Delt Priming & Lat Width

A1) Face Pulls: 3 Sets x 10 @ 32kg (Slow and controlled)

A2) Lat Pulldowns (Wide Grip): 4 Sets x 10–12 @ 52kg


Group B: Unilateral Strength & Mid-Back Thickness

B1) Seated Cable Rows (Neutral Grip): 4 Sets x 10–12

B2) Single-Arm Dumbbell Rows: 3 Sets x 12 @ 30kg (Slow reps)


Group C: Finishing & Isolation

C1) Chest-Supported Rows: 3 Sets x 12–15 @ 30kg (Slow reps)

C2) Straight-Arm Cable Pulldowns: 3 Sets x 10 @ 32kg (Super slow reps)

Solid workout. Your gym looks like it has some really cool equipment

 

[MrsOhdamnsBOSS]

Great update, pics, and supersets!! You're looking strong in your pics and are already transforming.


Discipline!! Love it.

Thanks HarleyGuy! I'm definitely feeling it today

 

[MrsOhdamnsBOSS]

That is a fabulous block of training BOSS. Love the variety of exercises and how you hit every single muscle group both with compound and isolation movements. Just awesome

Thanks Kopite! I like trying new exercises, and seeing how it will hit my muscles etc.

 

[MrsOhdamnsBOSS]

Looks like a good workout there.

I like that you're starting with dynamic flexibility stuff. So underrated and more people should be doing it.

I love goblet squats hey. Having the weight in front makes form so much easier.

Lots of good back exercises there. Maybe some redundancy though. What's your training split?

Thanks waggat, and I completely agree.. and me too, I've only just started added some weight to it.. and that way I can add reps, or increase the weights overtime .

At the moment my training split is a little "different" cause I do night shifts, I do my workout sessions around those.

With work.. I do, 4-on, 3-off, 2-on, 5-off. So I'm trying to keep that balance going.. so I train during those off days.

 

[MrsOhdamnsBOSS]

love the aldi version of the chobani protein yoghurt

Same! They're pretty , and not too bad on price either

 

[MrsOhdamnsBOSS]

Solid workout. Your gym looks like it has some really cool equipment

Thanks Stans! And yes, they definitely do!

 

[MrsOhdamnsBOSS]

staying strong sister :d good to see you pushing upper body nice lat pull 52! wow @MrsOhdamnsBOSS

Thanks brother! ... I've gone alot heavier, but pulling it back to focus on form, haha plus I've definitely noticed it's gotten and still getting harder with my weight decreasing