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Approved Log RoidRageWife Female Training Log

2019 had a pinched nerve at C6had a cortisone injection and Physical Therapy that helped. PT tried to change how I deadlift didn’t look at my squat but haven’t had any issues till now. I’m wondering if it’s that flaring up. Used the TENS unit on it couple times. Don’t have a massage gun. Used to do deep tissue massage when I was training for competitions. Keep babying it for now maybe check in with Doc about flare up possibly.
 
if it's a pinched nerve you definitely don't want a massage it that will make it worse
 
11/20/23
Weight 158.4lb
Chest/Tris

Isolateral Freemotion Bench Press
30x15
40x15
50x15

Hammer Incline Press
50x15x3

Machine Dips
91x20x3

Cable Fly
20x18
30x15

Tricep Rope Pushdowns
30x20
30x17

Machine Tricep Ext
65x10 dropset 50x6
50x12

Treadmill 10min

Focus on reps with little rest between sets. Arm/shoulder still painful but feeling better have better range of motion. Definitely nerve issues get tingling in forearm and fingers with certain positions. Keeping protein high low carb on non training days and moderate carbs on training days
Training days
Protein 120-150g
Carbs 225g ish
killer workout
 
11/21/23
Weight 160.1lbs

Legs

Cybex Squat Press Narrow Stance
540x15 *increased reps from 12 on all sets
540x14x2

Hoist Hack Squat
180x15
225x12 *increased reps

Leg Extensions
138x15 *increased reps
149x13 increased at

Seated Leg Curls
115x13
115x17 * increased reps

Rotary Calf Ext * new exercise
172x15
274x15

Ab Machine
70x20 superset 1min plank
70x15 superset 1min plank

Cardio walked 90”
Legs felt strong today was able to increase reps on nearly all sets will increase weight next week
Weight is steady. Always fluctuates up a pound or 2 on training days with carb cycling!
 
11/21/23
Weight 160.1lbs

Legs

Cybex Squat Press Narrow Stance
540x15 *increased reps from 12 on all sets
540x14x2

Hoist Hack Squat
180x15
225x12 *increased reps

Leg Extensions
138x15 *increased reps
149x13 increased at

Seated Leg Curls
115x13
115x17 * increased reps

Rotary Calf Ext * new exercise
172x15
274x15

Ab Machine
70x20 superset 1min plank
70x15 superset 1min plank

Cardio walked 90”
Legs felt strong today was able to increase reps on nearly all sets will increase weight next week
Weight is steady. Always fluctuates up a pound or 2 on training days with carb cycling!
@RoidRageWife strong leg day you bossting on the leg extensions I see i bet 160 not far for you, growing it nicely
 
11/27/23
Weight 163.8lbs

Back #2

1-Arm Cable Rows
40x15x3
Reverse Grip Machine Rows
85x15
90x12x2
Standing Hammer Shrugs
90x15
135x15x2
Face Pulls *new added exercise
30x15,20
40x15x2

Treadmill 30min
Had thanksgiving holiday away from home & gym. We Did a lot of walking at stores & mall shopping with our daughter. Weights up due to not on routine eating training cycle.water weight. This will correct soon as we get back on routine.
Stopped the Anavar this last Wednesday at 6 weeks.
Started semaglutide.
Continue Test 10mg HRT
continue HGH 1 iu
Continuing lighter weights training to rest the right arm. Will see how it goes!
 
11/27/23
Weight 163.8lbs

Back #2

1-Arm Cable Rows
40x15x3
Reverse Grip Machine Rows
85x15
90x12x2
Standing Hammer Shrugs
90x15
135x15x2
Face Pulls *new added exercise
30x15,20
40x15x2

Treadmill 30min
Had thanksgiving holiday away from home & gym. We Did a lot of walking at stores & mall shopping with our daughter. Weights up due to not on routine eating training cycle.water weight. This will correct soon as we get back on routine.
Stopped the Anavar this last Wednesday at 6 weeks.
Started semaglutide.
Continue Test 10mg HRT
continue HGH 1 iu
Continuing lighter weights training to rest the right arm. Will see how it goes!
61D00144-82F3-4634-8FBD-627310617F5F.jpeg

Here’s a pic of tonight’s dinner. Figured you guys are so obsessed with food logs I could give you a look. Leftover sweet potato casserole is always a hit on a holiday.
 
11/27/23
Weight 163.8lbs

Back #2

1-Arm Cable Rows
40x15x3
Reverse Grip Machine Rows
85x15
90x12x2
Standing Hammer Shrugs
90x15
135x15x2
Face Pulls *new added exercise
30x15,20
40x15x2

Treadmill 30min
Had thanksgiving holiday away from home & gym. We Did a lot of walking at stores & mall shopping with our daughter. Weights up due to not on routine eating training cycle.water weight. This will correct soon as we get back on routine.
Stopped the Anavar this last Wednesday at 6 weeks.
Started semaglutide.
Continue Test 10mg HRT
continue HGH 1 iu
Continuing lighter weights training to rest the right arm. Will see how it goes!
View attachment 18191
Here’s a pic of tonight’s dinner. Figured you guys are so obsessed with food logs I could give you a look. Leftover sweet potato casserole is always a hit on a holiday.
@RoidRageWife great training day and dinner super nice steak
 
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