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Bar_Belle's AY Cycle Log - Mean Lean & Green

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Hey, my people! I'll post up training a little later. Wallet stolen this morning while at gym. Not a dull moment today!


Sent from outer space
 
!! Oh goodness!! Hope you get it back!
 
Monday Chest

Monday Chest


FLAT bench flys * see comment later
5x11 25 lbs


Flat bench press
1x5 95 lbs
1x5 115
1x5 135
1x5 155
3x5 185


incline bar press
5x11 135 lbs


incline DB turns
5x11 30 lbs


incline DB center press
5x11 35 lbs


Comments: Funny how following what's on my work out as written is a game changer. After 5 weeks of doing this session today I realized flys were on a FLAT bench, not incline. Well golly gee whiz that changed the bench press exercise. I couldn't figure out what happened. The 185 was an elephant! Could hardly move it. Well, it's cause I'm doing it right. I am humble. Feeling a little weak :/

Thanks for for support about stolen wallet. At least I have my gym bag!!
 
Monday Back Cardio

Abs x250
Cardio Back 1 (Supersets w no breaks)
(6 sets of 16 reps superset w 6 flys)

Seated Row -100 lbs
Rear High Pulls - 50 lbs
Straight Arm Pulldowns - 60 lbs
Overhead Lat Pulldown 85 lbs
Underhand Lat Pulldown 100 lbs
DB for superset 20 lbs
​

Comments: This is the most "Get Swole" cardio. My lats are standing next to me on either side. Each time I commit that it will be easier. Its' not. Today took all I had to stick with that weight and push. Encouraged myself that if I want to go pro, I'm going to have lift way past what I "feel" like.

NOTE: My mind says, "Just get through this. Tune out and it will pass." Bad advice. Tune in, pay attention, and make every rep count. In it to win it.
 
ur the best belle!!!!!!keep gettin it brah!!!and for the bastard that took ur wallet...they will get theres....
 
bar_belle said:
Hey, my people! I'll post up training a little later. Wallet stolen this morning while at gym. Not a dull moment today!


Sent from outer space
Click to expand...
That's horrible!!!! Hope they catch the thief! If not ,,I hope he/she uses the money to by cigarettes, then as they leave the store they get hit by a Marlboro truck😁. I can't stand a thief!
 
Tuesday Back'ness

Chin ups (fully extended) x35


Underhand Bar Rows
1x5 75
1x5 105
1x5 125
1x5 115
1x5 135 *tsk tsk had 2 more sets but didn't pay attention


DB Back Flys (head on bench)
5x11 20 lbs *added pause


Underhand Lat Pulldown
1x11 115 lbs (full extension and added pause)
4x11 130 *new working weight


Straight Arm Pulldowns
5x11 70 lbs


Perfect Push-ups x35 *perfect to 28


Comments: Another woman is training basically same schedule and weights as I am. I shared equipment. Helped her w a few things. Bottom line I didn't pay as much attention to my training. That's ok, though. My being of service to others is also a part of my life training.

NOTE: When I was young, I thought "Some Day..." Now that I'm older, I realize Some Day is TODAY! There is no tomorrow. There is only RIGHT NOW!
 
SB Labs
bar_belle said:
NOTE: When I was young, I thought "Some Day..." Now that I'm older, I realize Some Day is TODAY! There is no tomorrow. There is only RIGHT NOW!
Click to expand...

Nice. I know I'm always on these quotes but simple fact is, they help keep me focused, and this one hits home..... again...

Continued solid work Belle. Keep it up!
 
Comments: Another woman is training basically same schedule and weights as I am. I shared equipment. Helped her w a few things. Bottom line I didn't pay as much attention to my training. That's ok, though. My being of service to others is also a part of my life training.



^^^this always makes me feel good..helping others
 
Tuesday Bike Tabata

Cardio Bike Tabata
49:35 Minutes - 10 Cycles
Leg Press x 25 2PPS during (9) 1:15 min breaks bw Tabatas

​
Comments: I see Jesus every time I do the leg presses on break. Pain is good. Pain is growth. I tell myself all sorts of stuff to push leg work. My growth is so exciting. My baby quad heads are growing, too. Slower than my delts, but that's always been the case. I grow top down. Lean the same way. However, I'm about to apply for a new zip code for my ass. Goodness. Shelf.

More squats & crazy leg work in the morning. Off to bed. "Night, John Boy."
 
Killer back workout, and still found time to help others. You are the total package!!!
 
Belle, you are looking GOOD girl, way to push it to the limits.Haven't been here in a few but will be returning more often.Miss you guys and damn have I missed your changes.....Your going to knock this one out of the ball park!!!!!!!!!!!
 
snaff05 said:
Killing it!
Click to expand...

bigbumpkin2003 said:
When I grow up I want your motivation level:p
Click to expand...

macedog24 said:
Killer back workout, and still found time to help others. You are the total package!!!
Click to expand...

jerseydevil said:
Me too!
Click to expand...

biker66 said:
Belle, you are looking GOOD girl, way to push it to the limits.Haven't been here in a few but will be returning more often.Miss you guys and damn have I missed your changes.....Your going to knock this one out of the ball park!!!!!!!!!!!
Click to expand...

You guys are the icing on my shake. Thank you! Hope you enjoy this ad. Not a GNC patron but the message is universal ;)

http://youtu.be/qXBWO8ixhBI



Sent from outer space
 
SB Labs
Wednesday Wheels

Abs x250

Leg Press 3 pps
5x11


Leg Extensions
5x25 80 lbs *up 10 lbs


Bar Squats
1x5 115 lbs
1x5 135
1x5 185
1x5 205
3x5 215


Elevated Straight Leg Deadlifts
5x11 115 lbs


Leg Press (sled 167lbs)
1x5 4 pps
1x5 5
3x5 6


Lunge Down & Back (60 yards each way)


Comments: Didn't feel like I dominated weights. Was old fashioned work. No adrenaline. Made sure I did the work, anyway. Yesterday bike/leg press may have impacted today. Could also be that I increased extension weight on front end. Whatevs the case, I put it in. :)


NOTE: Beware of Dream Crushers. They are people or circumstances who or which have the capacity to squash your dream. Sadly, they are oft well intended individuals. Or they can be situations or habits, that over time, dissolve your ambition.
 
That quote will be food for thought today...
Belle, I always wonder about- for example, training legs or biking (anything lower body) back to back - how does it impact you or benefit the goals your are working for? I know you said you grow from the top down! Thanks :)
PLpb
 
PLpb said:
That quote will be food for thought today...
Belle, I always wonder about- for example, training legs or biking (anything lower body) back to back - how does it impact you or benefit the goals your are working for? I know you said you grow from the top down! Thanks :)
PLpb
Click to expand...

My trainer designs my sessions according to stated goals. For log, I wanted to reduce BF and put on some lean muscle. The leg/shoulder/or back work afternoon before is a pre-exhaust. Always done it w shoulders. Doing it w legs is fairly recent. My muscles are growing bigger faster than ever.


Sent from outer space
 
Wednesday Cardio

Cardio Shoulders - Walking 12s & 10s 8 Reps/8 Push-ups
Walking Shoulder Press - 12s
Lateral Raises - 10s
Walking Shoulder Press -12s
Lateral Raises - 10s
Walking Shoulder Press - 12s

​
Comments: Good cardio session. My whole body is sore. Ready for bed soon, so this is a short entry :) Shoulders2 at dawn.
 
Thursday Shoulders

DB Lateral Raises (tips down)
5x11 15lbs


Military Press
1x5 95 *increased start weight 30lbs
2x5 105 *^ 10
3x5 115 *^ 10


Wide Bar Upright Raise
5x11 65 lbs


DB Front Raises
5x11 15 lbs *dropped weight. Losing form at 20 lbs


Face Pulls
5x11 70 lbs (Long pulls)


Comments: Little lethargy today. Got good sleep, though. Going to increase intake some. I'm growing like crazy so I want to be sure I give my body enough resources.


NOTE: My decision to train is a choice; therefore, I don't have to rely on how I feel in the moment to take that action. I've lived a life of choices based on how I felt. End result was the couch and no hope.

JUST DO IT! ~Nike
 
Cardio of 1000's

Cardio Lunge/Squat
Squat lunge down - 11 squats at the poles
Straight lunge back
11 times
​

This down the GREEN MILE again. So it's R Lunge > Squat > L Lunge > Squat to each pole. At he pole - it's 11 squats. That's 77 on the poles for each trip (60 yards). On the way back straight lunging.

Comments: You know the drill. Ends up being over 1000 opportunities to squat and 1000+ opportunities to lunge. Makes the whole shootin' match sore, butt to ankle. Took Advil before I lowered myself into my vehicle. Last week I didn't get super sore. Bahahaha! Already hurtin' this week. Makes Saturday look like a potentially FANTASTIC leg day :) The volume I'm doing with legs, back, and shoulders, is paying dividends IMO. New muscle...on the daily.


Tomorrow arms and NO CARDIO!

 
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