Haha. Idk about all that. But was a fun description!! I moved my necklace sideways cuz during overhead press if I touch my chest bar hit my pendant and it hurt plus didn't want to break it.This is truly incredible to witness. This is world class strength and your age doesn't seem to matter... I like how your pecs are so jacked your necklace just surrendered to trying to make it's way over them and fell by the wayside
Lol, is that a back handed compliment ulter? I never know what to believe coming from you if you’re just making shit up or what? What’s your daughter’s stats? Im glad you’re proud of her anyhow.
Def want to try make weight. Seems to be ok @Mobster.
Great session sister3/19 Thursday
Wt: 149lb
Week 6
Accessory Day
Lat Pulldowns
85x12; 100x10; 115x5; 130x5;
167x7x2 pr
Straight arm pull-down curl bar
150x10x2 rep pr
Facepulls
135x10x2
Barbell Overhead Shoulder Press
No belt
45x10; 65x6; 95x5; 105x6
Bicep hammer curls Mach
80x6
100x7 pr
Tricep ext
100x10
110x10 rep pr
DB Bicep curl alternating
45x6 pr
Lateral Raise Mach
100x10
105x8
Abs
90x15 ss plank 60seconds
Treadmill
15min
Finished up week 6 of training. Forgot to post here yesterday. Going to 5x5s on my compound big 3 lifts now! Well Deads have been 5x5s. Accessory Day always fun. Saw some of the ladies in my fan club I call it. lol. At the other gym had not seen in weeks - months! that was cute. Tried out overhead presses too first time in years! The other Hammer was being used. Mr I see posted pics. I actually see myself in mirror at the box gym and it sorta stuns myself. Not used to mirrors at powerlifting gym except the one bathroom! So still struggling with weight. 132lbs goal. I think water with increase Gh& creatine 10grams. I think going from 5 to 10 my weight did jump. Even semaglutide a little higher than last time too. I hope to get there still. Aches pains minimal. Happy lifting hearing in for squats today.
3/19 Thursday
Wt: 149lb
Week 6
Accessory Day
Lat Pulldowns
85x12; 100x10; 115x5; 130x5;
167x7x2 pr
Straight arm pull-down curl bar
150x10x2 rep pr
Facepulls
135x10x2
Barbell Overhead Shoulder Press
No belt
45x10; 65x6; 95x5; 105x6
Bicep hammer curls Mach
80x6
100x7 pr
Tricep ext
100x10
110x10 rep pr
DB Bicep curl alternating
45x6 pr
Lateral Raise Mach
100x10
105x8
Abs
90x15 ss plank 60seconds
Treadmill
15min
Finished up week 6 of training. Forgot to post here yesterday. Going to 5x5s on my compound big 3 lifts now! Well Deads have been 5x5s. Accessory Day always fun. Saw some of the ladies in my fan club I call it. lol. At the other gym had not seen in weeks - months! that was cute. Tried out overhead presses too first time in years! The other Hammer was being used. Mr I see posted pics. I actually see myself in mirror at the box gym and it sorta stuns myself. Not used to mirrors at powerlifting gym except the one bathroom! So still struggling with weight. 132lbs goal. I think water with increase Gh& creatine 10grams. I think going from 5 to 10 my weight did jump. Even semaglutide a little higher than last time too. I hope to get there still. Aches pains minimal. Happy lifting hearing in for squats today.
PR after PR! Love this as always!3/19 Thursday
Wt: 149lb
Week 6
Accessory Day
Lat Pulldowns
85x12; 100x10; 115x5; 130x5;
167x7x2 pr
Straight arm pull-down curl bar
150x10x2 rep pr
Facepulls
135x10x2
Barbell Overhead Shoulder Press
No belt
45x10; 65x6; 95x5; 105x6
Bicep hammer curls Mach
80x6
100x7 pr
Tricep ext
100x10
110x10 rep pr
DB Bicep curl alternating
45x6 pr
Lateral Raise Mach
100x10
105x8
Abs
90x15 ss plank 60seconds
Treadmill
15min
Finished up week 6 of training. Forgot to post here yesterday. Going to 5x5s on my compound big 3 lifts now! Well Deads have been 5x5s. Accessory Day always fun. Saw some of the ladies in my fan club I call it. lol. At the other gym had not seen in weeks - months! that was cute. Tried out overhead presses too first time in years! The other Hammer was being used. Mr I see posted pics. I actually see myself in mirror at the box gym and it sorta stuns myself. Not used to mirrors at powerlifting gym except the one bathroom! So still struggling with weight. 132lbs goal. I think water with increase Gh& creatine 10grams. I think going from 5 to 10 my weight did jump. Even semaglutide a little higher than last time too. I hope to get there still. Aches pains minimal. Happy lifting hearing in for squats today.
So imagine what we see! I think those pecs moved the pendant and you're being humble
Yikes that is a ton of weight. It's going to be a heck of an experience. I guess it's an even playing field since everyone else will be doing the same thing.
@RoidRage69 looking absolutely killer. Nice work
No it's a compliment. I'm just saying that my daughter is strong as hell; she got her daddy's genetics
That's an interesting observation. I would definitely be interested in learning more about that.
it could depends really
Ok will have her do 5mg Monday Wednesday and Friday.
awesome
let us know
3/20 Friday
Wt: 147.5
Week 7
Squats
Eliptical 5min. Stretch, roll, bands, ext, curls
Safety squats (295x5x5)
65x10;109x5; 153x5; 197x3; 241x1; 273x1;
295x5x5
Heavy Walkout
405x12 seconds
Pause Squats
275x3x2
Leg Extentions
130x10x2
Leg Curls
110x10
Decent day for squats. Increased programmed 11lbs on squats. Did 20lbs on pause squats. I did not forget my #A7 knee sleeves today!! Heavy walk outs were good!
Big moves sister every time
5x5 working for you @RoidRageWife 
Love 5x5 training though these days my joints would be screaming.
guess Im still clicking. Things are feeling heavier having some increased soreness this week. I’ll Roll with it. Ice, heat, massager, red light, rolling! Got a pic of last nights dinner! Happy Lifting
Great lifting on those deficits and RDLs. Dinner looks delicious3/24 Tuesday
(wk7)
Wt: 147lb
Deadlifts
Elliptical 5”, stretch, roll, bands,plank
Deficit Deadlifts (363x5x5) 2” box
132x10; 176x5; 220x4; 265x3;
308x1;
363x5x5 rep pr
RDLs
330x6 pr switch grip
330x7 pr straps
BB Bent-over Row
248x7x2 pr
Shrugs
225x10
275x10
Reverse Hypers
90x15
180x15
Hypers
55x10x2
Good Deadlift Day. Increases were successful a few PRs are always nice too!!
View attachment 203866
Amazing lifts and the food looks five star! Every time I come here I see PR, PR, PR! That 5x5 is really working for you too3/24 Tuesday
(wk7)
Wt: 147lb
Deadlifts
Elliptical 5”, stretch, roll, bands,plank
Deficit Deadlifts (363x5x5) 2” box
132x10; 176x5; 220x4; 265x3;
308x1;
363x5x5 rep pr
RDLs
330x6 pr switch grip
330x7 pr straps
BB Bent-over Row
248x7x2 pr
Shrugs
225x10
275x10
Reverse Hypers
90x15
180x15
Hypers
55x10x2
Good Deadlift Day. Increases were successful a few PRs are always nice too!!
View attachment 203866
It should. In my experience I always held the most water on less frequent injections of longer esters. I think if you did ED Prop microdosing of 2mg you'd keep e2 conversion to a minimum and with Props fast clearance rate water retention should be kept to a minimum.
tasty meal sister3/24 Tuesday
(wk7)
Wt: 147lb
Deadlifts
Elliptical 5”, stretch, roll, bands,plank
Deficit Deadlifts (363x5x5) 2” box
132x10; 176x5; 220x4; 265x3;
308x1;
363x5x5 rep pr
RDLs
330x6 pr switch grip
330x7 pr straps
BB Bent-over Row
248x7x2 pr
Shrugs
225x10
275x10
Reverse Hypers
90x15
180x15
Hypers
55x10x2
Good Deadlift Day. Increases were successful a few PRs are always nice too!!
View attachment 203866
nice! big 363 deads sister EVO family support @RoidRageWife
We’re doing 5mg 3 x week with it.
Same idea and good dosing. Keep us posted on it and how you feel.
amazing
will check back
she will do 12 easy soon
Going to bump her up to 60lbs db's next week and hopefully 65 the week after. That's the plan.will check back
she has the size she can do it
good new PRs sister3/27/26 Friday
Wt: 148.8lbs
week 7
Accessory Day
Lat Pulldowns
85; 100; 130; 145;
160x5
175x5 pr
Straight Arm Pullover/pull-down
150x8
155x7pr
Facepulls
135x10x2
DB seated overhead press
35x10; 45x10; 55x8
Lateral Raise
100x8
105x10 rep pr
Bicep Hammer Curls Mach
80x8
100x8 rep pr
Tricep Extension
100x8
120x6 pr
Hang neutral grip
45 seconds
Wt Abs
90x15x2
Treadmill
24 min
Finished up week 7 training all is well, as usual Accessory day I get PRs. Gotta reduce volume. Keep trucking.
strong @RoidRageWife
@RoidRageWife pushing some new PRs. It seems like at this point you are Wonder Woman; you can do whatever you want.3/27/26 Friday
Wt: 148.8lbs
week 7
Accessory Day
Lat Pulldowns
85; 100; 130; 145;
160x5
175x5 pr
Straight Arm Pullover/pull-down
150x8
155x7pr
Facepulls
135x10x2
DB seated overhead press
35x10; 45x10; 55x8
Lateral Raise
100x8
105x10 rep pr
Bicep Hammer Curls Mach
80x8
100x8 rep pr
Tricep Extension
100x8
120x6 pr
Hang neutral grip
45 seconds
Wt Abs
90x15x2
Treadmill
24 min
Finished up week 7 training all is well, as usual Accessory day I get PRs. Gotta reduce volume. Keep trucking.
Great session RRW. Squats have been super solid this entire training block.3/28 Saturday
Wt 149.8
Week 8
Squats
Safety Squats
Warmup as usual
306x5x5 rep pr
Heavy Walk Outs
425 x 10 seconds
Pause squats
285x3x3
Sled
push & pull
2 sets x 200lbs 30feet each way
Hyper extensions
55lb x 10 x 2
Copenhagen Planks
Reg Planks
Squats went well today. Did my schefuled 11lb increase. Will stick with safety Bar another week then switch over to straight bar. Cutting volume.
Can’t complain. Haven’t pushed the sled in a few years. That was diff. Happy lifting!
We feel we have a good shot at getting her to 402 lbs for the competition.Great session RRW. Squats have been super solid this entire training block.
So many PRs!!3/27/26 Friday
Wt: 148.8lbs
week 7
Accessory Day
Lat Pulldowns
85; 100; 130; 145;
160x5
175x5 pr
Straight Arm Pullover/pull-down
150x8
155x7pr
Facepulls
135x10x2
DB seated overhead press
35x10; 45x10; 55x8
Lateral Raise
100x8
105x10 rep pr
Bicep Hammer Curls Mach
80x8
100x8 rep pr
Tricep Extension
100x8
120x6 pr
Hang neutral grip
45 seconds
Wt Abs
90x15x2
Treadmill
24 min
Finished up week 7 training all is well, as usual Accessory day I get PRs. Gotta reduce volume. Keep trucking.
Day in Day out, always killing it , real life energiser bunny3/28 Saturday
Wt 149.8
Week 8
Squats
Safety Squats
Warmup as usual
306x5x5 rep pr
Heavy Walk Outs
425 x 10 seconds
Pause squats
285x3x3
Sled
push & pull
2 sets x 200lbs 30feet each way
Hyper extensions
55lb x 10 x 2
Copenhagen Planks
Reg Planks
Squats went well today. Did my schefuled 11lb increase. Will stick with safety Bar another week then switch over to straight bar. Cutting volume.
Can’t complain. Haven’t pushed the sled in a few years. That was diff. Happy lifting!
LOL thx. Maybe not whatever I want but I’ll come as close as I can. Thx to @PSL @~Vision~
@Phill sponsoring me with grade A products, my hubby @RoidRage69 coaching and my solid training and consistency Im gonna kill it.
Lateral raises and bicep hammer curls are terrific and the tricep extensions look really nice. Congrats on another PR! @RoidRageWife3/27/26 Friday
Wt: 148.8lbs
week 7
Accessory Day
Lat Pulldowns
85; 100; 130; 145;
160x5
175x5 pr
Straight Arm Pullover/pull-down
150x8
155x7pr
Facepulls
135x10x2
DB seated overhead press
35x10; 45x10; 55x8
Lateral Raise
100x8
105x10 rep pr
Bicep Hammer Curls Mach
80x8
100x8 rep pr
Tricep Extension
100x8
120x6 pr
Hang neutral grip
45 seconds
Wt Abs
90x15x2
Treadmill
24 min
Finished up week 7 training all is well, as usual Accessory day I get PRs. Gotta reduce volume. Keep trucking.
sister those planks are no joke for sure. @RoidRageWife that a tough workout. and the sled too waw3/28 Saturday
Wt 149.8
Week 8
Squats
Safety Squats
Warmup as usual
306x5x5 rep pr
Heavy Walk Outs
425 x 10 seconds
Pause squats
285x3x3
Sled
push & pull
2 sets x 200lbs 30feet each way
Hyper extensions
55lb x 10 x 2
Copenhagen Planks
Reg Planks
Squats went well today. Did my schefuled 11lb increase. Will stick with safety Bar another week then switch over to straight bar. Cutting volume.
Can’t complain. Haven’t pushed the sled in a few years. That was diff. Happy lifting!
@RoidRageWife proud of you for sure. I told you from the start that you would kill it if you just took my advice. I'm glad you did. Keep your head on straight and don't let anyone tell you you can't do it. It's the same advice I've told my daughter since she was little.3/27/26 Friday
Wt: 148.8lbs
week 7
Accessory Day
Lat Pulldowns
85; 100; 130; 145;
160x5
175x5 pr
Straight Arm Pullover/pull-down
150x8
155x7pr
Facepulls
135x10x2
DB seated overhead press
35x10; 45x10; 55x8
Lateral Raise
100x8
105x10 rep pr
Bicep Hammer Curls Mach
80x8
100x8 rep pr
Tricep Extension
100x8
120x6 pr
Hang neutral grip
45 seconds
Wt Abs
90x15x2
Treadmill
24 min
Finished up week 7 training all is well, as usual Accessory day I get PRs. Gotta reduce volume. Keep trucking.
That's a really good powerlifting routine you laid out and it seems really fun as well. I like how you're doing the sled and I like how you're hitting some core training. @RoidRageWife3/28 Saturday
Wt 149.8
Week 8
Squats
Safety Squats
Warmup as usual
306x5x5 rep pr
Heavy Walk Outs
425 x 10 seconds
Pause squats
285x3x3
Sled
push & pull
2 sets x 200lbs 30feet each way
Hyper extensions
55lb x 10 x 2
Copenhagen Planks
Reg Planks
Squats went well today. Did my schefuled 11lb increase. Will stick with safety Bar another week then switch over to straight bar. Cutting volume.
Can’t complain. Haven’t pushed the sled in a few years. That was diff. Happy lifting!
Just killing it in the gym sister3/30 Monday
(week 8)
Wt: 146.9lb
Bench
Usual warm up with pull-ups push-up bands….
Bench Press
45x10; 66x10; 88x5; 110x5; 132x3; 155x3; 176x2;
193x5x5 rep pr
Static Holds
303 x 10seconds
Wide Grip
193x5x2 rep pr
Close Grip
193x5x2 rep pr
Seated Cable Fly
50x10x2
Tricep Pushdowns
77x12,10
Got it done! 303lb Static hold was fucking Hard!! Only did it once. Got through the rest of the session. Have a good week everybody.
@RoidRageWife Amazing updates....keep it up.......3/30 Monday
(week 8)
Wt: 146.9lb
Bench
Usual warm up with pull-ups push-up bands….
Bench Press
45x10; 66x10; 88x5; 110x5; 132x3; 155x3; 176x2;
193x5x5 rep pr
Static Holds
303 x 10seconds
Wide Grip
193x5x2 rep pr
Close Grip
193x5x2 rep pr
Seated Cable Fly
50x10x2
Tricep Pushdowns
77x12,10
Got it done! 303lb Static hold was fucking Hard!! Only did it once. Got through the rest of the session. Have a good week everybody.
good deads sister4/2 Thursday
Wt:148.6lbs
Week 8
Deadlifts
Deficit Deadlifts (374x5x5)
132x10; 176x5; 220x3; 265x3; 308x1; 352x1;
374x4 2” box
384x4,3 - 1.5” mats
Did a good warm up stretching, rolled, elliptical, bands leg extensions & planks worked up to my heavy sets felt ok! Went up 11lbs. Just got heavy was very slow. Tried lowering the deficit block from. 2” to 1.5” 2nd set felt better still only 4 was scheduled for 5s. 3rd set just 3. Decided should deload finally coach RR bade executive decision. All good. Been 8 weeks straight. So best do what coach says. Happy lifting
wowthat woman wants your amazing arms sister4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
@RoidRageWife strong training lat pulls 175 is huge and love the shoulder press
Can't hold that against her. I want arms like yours4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
@RoidRageWife looking really good on the training. You keep setting new PRs. At this rate you'll be the strongest woman in the world.4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
You're making personal records seem like nothing. I gave you a lot of credit for that. @RoidRageWife4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
Nice job on the different exercises that you're doing. @RoidRageWife triceps are looking tremendous and the treadmill is definitely on point.4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
sister you becoming the strongest women on earth! you sure you are human? hitting PR's like they nothing! @RoidRageWife4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
@RoidRageWife another nice training day sis! Happy Easter also!4/3 Friday
Wt:147lbs
Week 8
Accessory Day
DB Shoulder Press
22.5x10
32.5x6
40x5
60x13 PR
Lat pull-down
100x10
130x5
175x7 rep pr
Rear Delts reverse fly Mach
100x12
105x10 pr
Bicep Hammer Curl Mach
80x8
100x8
Tricep Ext
100x6
120x8
Treadmill
30 min
Good Day. Reducing volume some. Went up 5lb on DB Shoulder Press. Couple PRs today. Had
A random woman at box gym today approach me about how she loves my arms & how can she get strong toned arms like mine? Ms y. Questions. I have to then give a bunch advice. she was very gracious. It’s amazing how people think you need to train 6 days a week to get results. Overtraining. Had explain protein to her. So that was interesting. Not much new to report. Happy Easter to those who observe.
@RoidRageWife good update......
I would be happy with progress if I was doing pr's every session as well sister4/6/26 Monday
Wt:147lbs
week 9 Road to Nationals
Squats
Warm up elliptical x 6min. Roller, bands, leg extensions & curls, lunges, plank
Safety squats
65x10; 109; 153; 197; 241; 285;
317x5x5 pr
Pause Squats
297x3x3 pr
Leg Extensions
100x10
130x10
Leg Curls
100x10
110x10
Push & Pull Sled - down n back
200lbs x 2 laps in row.
Hypers
55x 12 x 2 sets
Hang
1:07
Nice Squat Day. Last day with Safety Bar. Done with 5x5s yay! Looks like Im on track to hopefully hit round 400lb on squat. Couple PRs today. Pushed-Pulled the sled for 2 laps down n back vs 1 lap last week. No heavy walk-outs today.
Happy with progress so far.
Oops had a typo4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
strong AF lol
4/6/26 Monday
Wt:147lbs
week 9 Road to Nationals
Squats
Warm up elliptical x 6min. Roller, bands, leg extensions & curls, lunges, plank
Safety squats
65x10; 109; 153; 197; 241; 285;
317x5x5 pr
Pause Squats
297x3x3 pr
Leg Extensions
100x10
130x10
Leg Curls
100x10
110x10
Push & Pull Sled - down n back
200lbs x 2 laps in row.
Hypers
55x 12 x 2 sets
Hang
1:07
Nice Squat Day. Last day with Safety Bar. Done with 5x5s yay! Looks like Im on track to hopefully hit round 400lb on squat. Couple PRs today. Pushed-Pulled the sled for 2 laps down n back vs 1 lap last week. No heavy walk-outs today.
Happy with progress so far.
4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
Strong AF for sure sisterOops had a typo
you're hardcore @RoidRageWife love your comp bench easy 198 fo ryou! and close grip 287 huge win too
@RoidRageWife tricep pushdowns are a good finish here. i like the close grip too. and wide grip is good!4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
287 was a typo. Can u edit her post to fix it to 187?Strong AF for sure sister
Team PSL for the WIN! @PSL @~Vision~ @Phill @macedog24
We can't forget about single handed cable tri pull downs, using just the ball on the end of the cable. the free hand can even spot, assisting with just finger tip pressure to bang out of few more reps!
When I can pause sh%t (like 160kg) I know I'm good4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
TrueWe can't forget about single handed cable tri pull downs, using just the ball on the end of the cable. the free hand can even spot, assisting with just finger tip pressure to bang out of few more reps!
thats hard to do if you just use the ball, but huge tri pumps from itWe can't forget about single handed cable tri pull downs, using just the ball on the end of the cable. the free hand can even spot, assisting with just finger tip pressure to bang out of few more reps!
@~Vision~ need some Euro pharma Anadrol to push up the pump with the tri day like this (shameless promo i know )
those are some of my favorites as well. finger tip pressure is a good tip to push things nicelyWe can't forget about single handed cable tri pull downs, using just the ball on the end of the cable. the free hand can even spot, assisting with just finger tip pressure to bang out of few more reps!
She is on a roll. Nothing is going to stop her. She's like the Energizer bunny and keeps on going. @RoidRageWife4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
Nope it's still there.
How did you get so good when it comes to weight training like this? @RoidRageWife you seem to structure your training very competitively. Just wondering if you had a person that was coaching you?4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
@RoidRageWife flat, competitive bench and wide grip is looking nice and I like the close grip as well and tricep push downs.4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
Sister, you are a beast. I like how you also including the stretching, rolling bands and pull-ups as well. Those good to get the blood flowing. @RoidRageWife4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
I think its a good idea, she doesn't need NPP or any nandrolones tbh i try to keep females i train away from it.
I got a pill cutter I could cut the adrol into 12.5mg pieces. You think equal amount of adrol would be better than equal Amount of superdrol? I do remember Duchaine likes adrol for women. And of corse it's supposed to be the best choice for fast strength gains. I bet at lower amount water retention would be almost zero sknce she will be on low carbs and sodium. Most likely in ketosis when she weighs in.
12.5 is a good low dose. I dont think honestly 1:1 superdrol anadrol exists, but its better long term for female gains less sides @RoidRage69
its true we do, i think anadrol is the play to test tbh
Bill Roberts is also a big proponent of anadrol for women.
It may also be important to note that anadrol has among the lowest binding affinities of any well-known steroid not only to the androgen receptor, but also to SHBG. While the low affinity to the AR may or may not be a reason why virilization rates are low with anadrol, a major factor in virilization from AAS comes from their ability to bind to SHBG. Binding strongly to SHBG leaves more of a woman's natural testosterone (women do not stop producing testosterone in the presence of exogenous androgens) unbound and more active in her body. This is likely a major reason why winstrol (known for binding strongly to SHBG), while great on paper, isn't so female friendly in practice.
Finally, anadrol slows estrogen metabolism. Anadrol interacts with, but is not metabolized by Cytochrome P450 enzymes, which are involved in the 2-hydroxylation process (metabolism of estrogens.) This effectively puts a damper on estrogen metabolism. This inhibition of estrogen metabolism causes an increase in estrogen levels in men and women, despite anadrol not actually aromatizing. Virilization is not just a result of high androgen levels, it is also a result of a high androgen:estrogen ratio in females. By raising estrogen levels, anadrol keeps this ratio less skewed than other steroids would.
Despite anadrol having an unwarranted reputation as a scary and dangerous steroid, anadrol is clinically documented as one of the safest steroids a woman can use. I would highly recommend any woman with prior AAS experience who is seeking to increase her mass and strength to give anadrol a try. Safe dosing starts at 12.5mg/day, increasing to 25mg/day if well tolerated. Above 25mg/day can be done, but most women will find the side effects too uncomfortable to deal with, and virilization does start to become a concern.
Def the pause and no sleeves is the real deal. I have t worked on a pause much. I need to.
Thx. 287 maybe next year lol.
Only ever trained with Mr. RR & Only had Powerlifting coach a couple of years 2016-18 in my 40s Hes pretty well known in PL community. Pretty strict old school ish. And did equipped PL. Learned from that. Learned about tapering and more specific strength training I guess. But primarily ourselves. Mr. RR leads me!!! We train the same style. Hes super knowledgeable just from reasearch. Already had a base of strength by working just the 2 of us for years.
@RoidRageWife really nice work and damn strong numbers.4/7 Tuesday
Wt: 145.5lb
Week 9
Bench
Good warm up stretching, rolling, bands, pull-upsx10, push ups x30 regular close & wide
Flat Comp Bench
45; 66; 99; 110; 132; 155; 176
198x5x5
Wide Grip
187x7x3
Close Grip
187x6
287x7
Tricep Pushdowns
77x12
77x10
Was decent day. Got my 5.5lb increase on comp bench for 5x5 able to pause some reps.
Backed off wt a little bit on wide & close grip. Did get more reps on them tho so there.
No PRs today sorry to disappoint. lol. Haven’t had a deload so gotta give somewhere right ???
Everyone get string AF as Mr RR would say!
you might have to cut way more if you want to make weight, but there will be muscle loss sister its natural when you cutting down for a competition @RoidRageWife I think you can be world #1 in powerlifting thanks for @RoidRage69Im willing to try this route if it can not only asst strength but also remedy water weight. As RR said rabbit out of the hat here I need to make weight and I’ll have lose muscle to do it! As long as my joints can handle it! Got the var on board. So we’re doing a bit of changing up already.
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