CanGals Daily Fitness Journal

[cangal]

Thursday May 3rd - Back & Biceps

Seated Row
45 x 15
70 x 12
90 x 9

DB Row
30 x 15
35 x 15
40 x 10

Lat pulldown
55 x 15
70 x 15
90 x 10
105 x 7

Rack pulls
135 x 15
185 x 15
225 x 12
275 x 8

BB curls
40 x 15
50 x 12
50 x 11

Hammer curls across body
20 x 15
20 x 13


Friday May 4th - shoulders

Press on Smith machine
35 x 15
55 x 10
65 x 8

DB Press
25 x 15
35 x 12
40 x 6

Upright row w/ OH press
40 x 10
3 sets

Front lateral raise
10 x 15 per arm
3 sets

Rear delt fly
55 x 15
70 x 15
90 x 10


Monday May 7th - Chest & Tris

Bench
65 x 15
85 x 12
95 x 8
115 x 6

DB press
25 x 15
30 x 15
35 x 12

Machine press
55 x 15
70 x 12
90 x 10

Pushups /SS/ BW dips
15 /SS/ 4-6 dips

Skull crushers /SS/ overhead single arm extension
40 /SS/ 10 x 12 per arm
50 /SS/ 10 x 8 per arm

Hope everyone is having a fantastic week!!

 

[dmk777]

Good lord chic you seriously are smashing things up around here lmao
Nice numbers

 

[cangal]

Hey thanks D!!

May 8th - Hamstrings & Glutes

SLDL
95 x 15
135 x 12
135 x 12

Squat leg press plate loaded - feet high & wide
180 x 15
270 x 15
360 x 12

Single leg hamstring machine
20 x 15 per leg
30 x 15 per leg
30 x 12 per leg


Yesterday morning I started with a new trainer (yes another one!), but I'm feeling pretty good about this guy because he is a Master Trainer, and has many years of BBing experience, so I think I will really enjoy his style of training. We only did an assessment, but it turns out that I need to work on posture. I worked on it with my first trainer, but I still need to work on my right shoulder, and my left glute/hip flexor. So right now we are doing rolling with a small ball to break up some scar tissues, and posture exercises. Holy Moly rolling hurts!!!

 

[cangal]

May 9th - Back.

BB rows /SS/ with pull ups
65 x 15
95 x 12
115 x 9
6 assisted pullups in between

Seated row
50 x 15
70 x 15
90 x 12

T bar row /SS/ DB row
45 x 15 /SS/ 30 x 15
55 x 15 /SS/ 45 x 11
55 x 15 /SS/ 45 x 9

Lat pull down
10 reps contraction only
2 to front, 2 to back
for a total of 20 w/ 55lbs
* 2 sets



May 10th - 2nd session with my new trainer

We did some rolling with the ball, focus on shoulders, glutes and calves. This is to break up old scar tissues and to loosen fascia

Squat practice with 25 lb DB, using stair steppers as a guide, jump squats to determine my natural positioning. These were /ss/ with seated row, he is really focusing on my shoulder and posture.

Next we did leg press with static holds, /ss/ with bw pushups with a broom handle on my back to ensure everything was in the correct position. I tend to put my head down, so keeping your head against the handle makes you stay in a perfect line

We finished with some cross core work and deep tissue massage.

What we are trying to correct is called cross posture syndrome. I have a minor case in my upper body (right side is dominate), and a smaller case in my lower body (left side is dominate). It's really fascinating to learn more about it, and once I correct it I will be able to activate my glutes better (as my left is always looking better/stronger than my right), and I should be able to activate and develop my shoulders/ chest better as well.

 

[cangal]

Thursday May 10th- Shoulders

DB press
25 x 15
30 x 15
30 x 15

Behind head press on smith machine
45 x 15
55 x 15
65 x 12

Plate loaded machine press
17.25 each side x 15
25 each side x 15
35 x 12
45 x 10

seated DB side raise /SS/ standing DB front rasie
10 x 15 /SS/ 10 x 15 per side
** 3 sets

Rear delt fly
55 x 15
70 x 15
70 x 12

Have a great weekend everyone!!!

 

[obsessedwliftin]

Great work here Cangal!

 

[cangal]

Thank you OWL!

May 14th - Chest

DB press
25 x 15
35 x 15
40 x 12
45 x 8

Machine plate loaded press
35 on each side x 15
45 x 12
55 x 8

Reverse grip bench
45 x 15
65 x 12
85 x 10

DB pull over /SS/ press
25 x 15 per exercise
35 x 15 per exercise

Cable crossover
17.25 x 15
17.25 x 12
15 x 15



May 15th - Posture tarining

This was just a mixture of everything, working on glute activation and trying to even out my shoulders. Finished off with some ball rolling and deep massage

Hope everyone is starting off the week great!

 

[cangal]

May 15th - Glutes & Hams

Warm up st lunges with 30 lb BB

RDL's
45 x 15
95 x 15
135 x 15

Rack pulls
135 x 15
185 x 15
225 x 10
225 x 8
225 x 5

Wide stance leg press
180 x 50
270 x 10 lower, 10 middle, 5 full

Laying leg curl
50 x 15
70 x 12
50 x 10

 

[cangal]

May 16th - Back

Lat pull down
55 x 20
55 x 10 to right side, 10 to left side, 10 to front, 10 to back
2 sets of above

DB row /ss/ DB single arm row
20 x 15 / ss/ 20 x 15
3 sets

T-bar row
45 x 15
3 sets

Rack pulls
135 x 15
185 x 12
185 x 11


May 17th - Shoulders

I did this with my trainer and didn't keep track, we did a lot of form work and some new things I haven't done before. It was a great workout, and by the end I was having trouble raising the 3lb pink DB's

 

[cangal]

My training style is going to change a bit starting next week. I have been trying to gain since November, and starting Tuesday (Monday is a Holiday here) I am going to start leaning out. Since I have started this log I am up 16lbs and want to see exactly what that means when I don't have a layer of fluff covering it...lol.

I will get some pics up during the weekend. I hope to get some advice from all of you guys!