$LAYYYTER
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@diaryofascaredyrat
June 8. 2026
glute day without my buddy :(. i forced my sibling to come instead and forgot to record my weights but !
smith machine hip thrusts for 4 sets
glute biased leg press for 4 sets
bulgarians for 3 sets and then burnout on body weight
hip abduction for 3 sets
no gym crush and no baddies spotted </3
June 5. 2026
i tried a new gym and my phone was dying so i didnāt record what i didā¦ but! buddy and i hit glutes on crazy funky machines and my quads are starting to come in :3. progress photos and pump pics coming as soon as im not terrified to post my body on the internet <3.
June 4. 2026
extremely short tiny little back + core + biceps day because i have 4 hours of sleep and pickle ball and hockey to watch.
dumbbell bicep curls (both arms holding one 15lb weight)
3 sets of 10 reps with a 10 second hold on last rep
bear stance rows (15lbs)
3 sets of 8 reps each arm
everything extremely slow and controlled and sad and tired
June 3. 2026
i forgot to post it yesterday butttt quad day back with buddy <3.
hack squat
just machine resistance (105lbs) for 12 reps
125lbs for 10 reps
155lbs for 8 reps
175lbs for 8 reps
leg extension (literal hell)
70lbs for 15 reps
85lbs for 12 reps
100lbs for 12 reps
120lbs for 8 reps
bulgarian split squats
35lbs for 15 reps each leg
45lbs for 10 reps each leg
50lbs for 8 reps each leg
60lbs for 6 reps on right leg and 7 reps on left (my right quad is bigger anyway so iām not terribly mad)
hip adduction
60lbs for 16 reps
80lbs for 12 reps
87.5lbs for 10 really rough and ugly reps
my buddy and i have the same gym crush and his squat form gave us the ick so bad-
June 2. 2026
condensed glute + half assed push day š„³. i didnāt have my buddy and i had to do both because i skipped regular glute day </3
step ups (did these almost like curtsy lunges and OMG)
body weight for 12 reps
15lbs for 12 reps
20lbs for 12 reps
bulgarian split squats (can u tell theyāre my favorite?)
body weight for 8 reps each side (straight) + 4 reps with the twisty
20lbs for 10 reps with the twisty
30lbs for 10 reps with the twisty
hyperextension or whatever theyāre called (these SUCKED today)
body weight for 12 reps
25lbs for 8 reps
25lbs for 10 reps
hip abduction
80lbs for 12 reps
90lbs for 12 reps
100lbs for 8 reps
incline press
10lbs each side for 10 reps
15lbs each side for 8 reps
15lbs each side for 10 reps
20lbs each side for 8 reps
pec deck (these hurt so so good today)
10lbs for 16 reps
20lbs for 12 reps
30lbs for 8 reps x2
no baddies were seen today and i skipped cardio because the stairs were taken and also i literally have a dick appointment.
and fuck the canes the leafs the knights and all their fans and especially fuck carter hart
quadddddd dayyyyyy! still a little light because this weeks been awful (still sick and pretty emotional). gym is loads better with my baddie buddy tho!
hack squat
just machine resistance (105lbs) for 12 reps
total 125lbs for 10 reps
total 155lbs for 8 reps (took a breather after rep 6, insert 6-7 joke here)
just machine for 12 reps
leg extension
40lbs for 16 reps
55lbs for 16 reps
70lbs for 16 reps
Bulgarian Split Squats āØ
35lbs for 8 reps each leg
45lbs for 8 reps each leg
50lbs for 8 reps each leg
60lbs for 8 reps each leg
body weight with turn (idk how to call it) 12 reps each leg
hip adduction
60lbs for 18 reps
70lbs for 18 reps
77.5lbs for 6 reps
70lbs for 6 reps and gave up
bulgariansā¦ tried to kill meā¦ (it was my idea to do four sets and also do the turn thing for a deeper stretch in the glute because how am i ever gonna pull if i donāt look hot)
May 25. 2026
not even half assed- QUARTER ASSED glute day. the fact that i didnāt puke was a miracle.
seated hamstring curl
40lbs for 12 reps
47.5lbs for 10 reps
50lbs for 8 reps (ts felt SO heavy)
attempted like one set of dumbbell hip thrusts but couldnāt figure out how to actually feel it in my glutes (help ! lol)
bulgarian split squats
35lbs for 12 reps each leg
45lbs for 10 reps each leg
45lbs for 6 reps each leg
body weight for 8 reps each leg
treadmill for literally less than 10 minutes.
but heyyyy gym crush saw me at my absolute worst today while i was complaining about being nervous.
May 20. 2026
still sick and feeling even worse than yesterday but RAHH QUAD DAYYY.
hack squat
just machine resistance (105lbs) for 10 reps
10lbs each side for 8 reps
25 lbs each side for 6 reps
just machine for 8 reps (started hyperventilating š„)
leg extension
47.5lbs for 15 reps
50lbs for 12 reps
55lbs for 12 reps
bulgarian split squats (because iām a masochist, apparently)
20lbs for 12 reps each leg
35lbs for 8 reps each leg
50lbs for 6 reps each leg (pr!!)
hip adduction
57.5lbs for 15 reps
60lbs for 12 reps
70lbs for 12 reps
walk of shame to the car afterwards because i didnāt lift as heavy as i wanted, BUT! i saw my gym crush so yay.
May 19. 2026
still sick but not missing the gym (masked up tho!!) for back, biceps, and a littttlllle core.
warm up was assisted pull ups
75lbs for 10 reps
90lbs for 12reps
lat pull downs
55lbs for 12 reps
70lbs for 8 reps
70lbs for 9 reps (much struggle)
low row
40lbs for 12 reps x3
lat push down
15lbs for 12 reps
20lbs for 10 reps x2
bear stance row
15lbs for 8 reps each arm x3 (mostly to show my buddy)
hanging leg raises
body weight for 8-12 reps x3
classic bicep curl/hammer curl super set
10lbs for 10 and 10 reps
5lbs for 12 and 12 reps x2
rear delt fly machine thing
20lbs for 15 reps x3
run to car in downpour to end workout š
May 18. 2026
booty ass workout while sick
hip thrusts on smith machine
25lbs each side for 12 reps
45lbs each side for 8 reps
70lbs each side for 9 reps
80lbs each side for 8 reps
rdls on smith machine
25lbs each side for 12 reps
35lbs each side for 10 reps
ā for 12 reps
tap out for headache
kickbacks
7.5lbs for 15 reps each leg
12.5lbs for 12 reps each leg
17.5lbs for 12 reps each leg
seated leg curl
55lbs for 12 reps
70lbs for 12 reps
85lbs for 12 reps
hip abduction
77.5lbs for 15 reps
90lbs for 15 reps
90lbs for 20 reps (my buddy went to the bathroom and i was too nervous to move until she came back-)
had i not been sick, i wouldāve done 10mins on stairmaster to end š¤.
