ANNEVILLE TRAINING UPDATE:
Another amazing week in the books! My speed bench is moving fast and I’m growing stronger by the week. Since Justin Harris of Troponinutrition has taken over, my weight is down from 200 lbs to 182! I'm really happy about this because I will be competing in the 181lb class in the MIAMI THROWDOWN on November 23!! Thirteen weeks out! My strength is up and I can see my muscles again!!
I had planned on competing in the Apeman Strong Event in San Diego in October. Life sometimes gets in the way and we have to make alternate plans. Travel expenses are not in our budget right now. I'm excited to compete close to home again. It's been a long time. I'm a believer in things happening on time when they are supposed to.
On Tuesday, I got to train with my husband. He’s had some pretty serious health issues the last couple of years, and then a couple of bad injuries on top of that. It was nice to see him working hard again. Leandro always enjoyed our hypertrophy training for bodybuilding. He hung in there for the speed box squats and finished up strong with our accessories focused on leg hypertrophy. I had horrible DOMS from this and (of course), I enjoyed that too.
My ME bench day, I’m doing more sets with my pr weight, so I see that as progress. I’m a bit addicted to one rep maxes on pin press. They’re so much harder but I don’t need a spot. This is great since I mostly train solo. This was an exercise recommended to me by Chakera Ingram and it’s been a real game-changer. I wouldn’t be able to go up in numbers this quickly if it weren’t for her.
The special thing about this ME upper day is my friend Justin Stine purchased these here beautiful, custom Elitefts benches you see here and they had just been installed. It was my first time breaking them in. This wasn’t the only surprise Justin gave me this week. He also remodeled the entire gym all by himself! The way he laid it out is awesome! We have so much more equipment now and everything I need to grow and get strong.
I interviewed Justin on Saturday and we discussed the new benches, our strong community at Busy Body Fitness, Boca Raton FL and many other things. I really enjoyed speaking with him. In jest, I happened to share with him that I am saving up for an Elitefts American Press bar. I wanted one of these for a long time because they help save your shoulders and I have a lot of shoulder issues on my left side. Justin didn’t say anything when I told him. Probably because I’ve been talking about this damn bar for a long time now. My husband and I have had some financial difficulties this summer. I had to use my savings. When I got to the gym later this week for ME LOWER day, it was there waiting for me.
In general, I’m not a big gift person. One thing that is extremely important to me is my training and competing. Anyone who aids me in attaining strength is and always will be very embedded in my heart. We discuss training being a “top four priority.” I must admit, most of my life it’s been #1. Right or wrong. Even when I’m hurt or taking a break, it’s the very first thing on my mind every day, for as long as I can remember.
Justin’s commitment to not just his own training but to helping as many people as he can to grow in strength is something I respect and admire. I’m very grateful to know him and to call him my friend.
TUESDAY: DE UPPER
INCLINE PUSH-UPS: a few
SPEED BENCH: 7x3x65% 185lbs
FULL BW DIPS: a few
PEC MINOR DIPS: a bunch
FLY MACHINE SUPERSET: a shit ton
1.) REAR
2.) FRONT
HIIT 12 MIN, ALL OUT, NO BREAKS BETWEEN EXERCISES
TIMED: 60 SECOND BREAKS IN BETWEEN ROUNDS:
1.) AB ROLLER:
2.) BATTLE ROPE SLAMS
WEDNESDAY: DE LOWER (Leg focus) WIDE LOW SPEED SSB BAR BOX SQUATS: 7x3x50% 210lbs 7TH SET: AMRAP LEG PRESS: 4x15x4 PLATES 4TH SET: 2X DROP, PLUS CALF RAISES BULGARIAN SPLIT SQUATS (on shrug machine): 4X6 SINGLE LEG CURLS: 5x5 each
FRIDAY: ME UPPER
SUPERSET:
1.) ROPE PULL DOWNS
2.) ROPE CURLS
PIN PRESS: 4x1x80% 225lbs
FLOOR PRESS: 5x5x135lbs
UNDERHAND BARBELL ROWS: 5x%x135lbs
SUNDAY: 2 MILES IN 30 MIN MONDAY: ME LOWER DEADLIFT: 5x1x80% 345lbs
DB DEAD STOP ROWS: 4x6x90
MAG GRIP LAT PULL DOWNS: 40 reps
