Keep It To Yo Self

     It's my favorite day of the week! I forgot to post Thursday's session so I'll also be doing that tonight. In very sad, horrible news, we missed bi's & tri's on Wednesday and I'm heartbroken. Just kidding - I hate Wednesdays. Here's what got done on Thursday and tonight:

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THURSDAY 10/16

SEATED DB PRESS:

20lb x12

25lb x8

(30lb x5) 3x

SEATED DB REAR FLY:

(10lb x10) 3x

*I wanted to try the 15's, but some kid was using them. I didn't really care for the logistics of this one. I'm not sure if it was the little midget bench we had or what, but I felt like I was all scrunched up into a little ball. The last set of 10 I actually did standing. 

LEANING CABLE LATERAL RAISE:

(5lb x7) 2x

5lb x10

*These were beyond humbling. That measly little 5lb felt like 50lb. But I put my ego aside and just completed my sets with good form.

ISOLATERAL SHOULDER PRESS:

(weight is per side)

5lb x10

10lb x10

10lb x9.5

5lb (neutral grip) x6

SEATED CABLE REAR DELT FLY:

60lb x10

70lb x10

80lb x10

FRIDAY 10/17

BACK SQUAT:

75lb x10

95lb x10

115lb x5

(135lb x3) 3x

FRONT SQUATS:

Bar x10

(55lb x10) 2x

45°LEG PRESS:

190lb x15

(280lb x6) 2x

CALF RAISES:

(Empty Machine x10) 2x

+45lb x6

SEATED HAMSTRING CURLS:

90lb x10

100lb x10

110lb x10

115lb x5

LEG EXTENSIONS:

65lb x15

75lb x10

85lb x10

*My knees were protesting loudly by this point so I adjusted the starting angle and kept it on the lighter side.

MULTI HIP ADDUCTORS:

(35lb x12) 3x ea. side

MULTI HIP ABDUCTORS:

(23lb x10) 3x ea. side

••••••••••

     I'm pleased with everything for both nights. My knees have been really achy the past week or so, I think it's because of the cooler weather. I had to take a couple of breaks during the squats and just do a few deep squat stretches. It seemed to help. It also seemed to draw the attention of another gym goer who decided it was the best time to tell me that if I'm having back issues, it's because my back is too horizontal when I'm doing the squat. I tried to tell him that no, I do low bar, so I need the more horizontal angle as opposed to a high bar, but he just kept talking so I just went back to squatting. He stayed there and watched. Insert massive eye roll here. Now look, we've seen this guy in the gym for the past few weeks and he seems like a nice enough dude. But I have never once seen him squatting. He benches, he does dumbbell presses and some other upper body cable stuff. Oh, and he walks on the treadmill. 

     I am by no means, an expert and I'm constantly watching videos and reading about new movements and tweaks here and there. I'll be the first to admit that I learn something new every damn day. You know what I know a fair bit about though? How to fucking squat. There are times, that I catch myself leaning too far forward, usually by the end of my sets when I'm zonked. Or when I'm rushing and not concentrating. On the whole, however, I know what the frig I'm doing. 

     I don't generally want unsolicited advice and I certainly don't want squatting tips from a guy that I have never seen squat and whose legs are approximately the same size as my arms. It kind of pissed me off. I don't see him going up to the kid doing box squats and literally bouncing off the box. I don't see him advising the kid benching more than his body weight and nearly killing himself in the process. I don't see him interrupting the guy on the cable machine doing some sort of movement that looked suspiciously like masturbating. Was it because he assumed I was a feeble-minded chick who needed a man to guide her? Don't go there with me guy, it won't be good for you. Ugh, whatever. I got my shit done, my legs are looking better and I'm getting stronger. That's what matters most. 

     And just because I'm that kind of person, read about the squat here.