Before And After Pics !!

[Steph2387]

Hey Guys how is everyone!! now i was looking at the other forums with the transformation pics and there was just all pics of guys!!! so now i am starting one for the ladies of the site, please post your before and after pics or just progress pics, letting us know maybe your weight or size, and some motivational tips to keep us going!! I havent got an after pic yet, plenty of BEFORE PICS so Im hoping this will help motivate me and everyone else....so start posting ladies!!!!


cheers

STEPH!!

[shelleyt2005]

I still have a ways to go, but at least I am not like I was a couple of years ago.

[femcuffs]

Way to go! Looks like your work is paying off!

[TonicWater]

I still have a ways to go, but at least I am not like I was a couple of years ago.

Wow, well done. Would rep if I had some spare.

[tawney76]

I started at 135-140 pounds, 28-30% bodyfat 5'2".

I'm currently at 125 pounds, 12% bodyfat

As far as strength and such, I pretty much couldn't even bench press the bar by itself even 2 or 3 times when i started. and it swayed side to side when I did.

Currently I can bench 145 for 3 sets of 8.

Everything else moved up too, and I'm thinking about trying a competition next summer just to see how I would do.

Tawney

[shelleyt2005]

I started at 135-140 pounds, 28-30% bodyfat 5'2".

I'm currently at 125 pounds, 12% bodyfat

As far as strength and such, I pretty much couldn't even bench press the bar by itself even 2 or 3 times when i started. and it swayed side to side when I did.

Currently I can bench 145 for 3 sets of 8.

Everything else moved up too, and I'm thinking about trying a competition next summer just to see how I would do.

Tawney

WOW
you look AWESOME!!! Cant wait til I can get some muscle in my arms like you have. You look so good, something to help keep me motivated

[Amanda76]

I still have a ways to go, but at least I am not like I was a couple of years ago.


I started at 135-140 pounds, 28-30% bodyfat 5'2".

I'm currently at 125 pounds, 12% bodyfat

As far as strength and such, I pretty much couldn't even bench press the bar by itself even 2 or 3 times when i started. and it swayed side to side when I did.

Currently I can bench 145 for 3 sets of 8.

Everything else moved up too, and I'm thinking about trying a competition next summer just to see how I would do.

Tawney


Great job, ladies! There is a progress pics thread in the women's misc, btw!

[creddington]

Wow. Great transformation. How long did it take?

[Steph2387]

Great transformations so far--keep them coming!!

[Ashysda1]

I still have a ways to go, but at least I am not like I was a couple of years ago.

OMG gj.!! my transformation was big, but not that big.

[tawney76]

"Wow. Great transformation. How long did it take?"

one year for me. I started in August of 2007.

[precisou2004]

Mine are on my BS.com ;-) but here they are anyways :)

HARD WORK AND A ****LOAD OF PATIENCE PAYS OFF :)

45%BF -VS- 16.39%
AUGUST 2, 2006 -VS- SEPT. 6, 2008

[tawney76]

I really like this last transformation. Those are killer results for 2 years, and now you're ready to truly get ripped because you have the base already built up. I can tell that there's quite a bit of muscle there. You would look AWESOME at 12% bodyfat.

Shelleyt2005: Thanks sweetie, I've pretty much got myself where I wanted to be now, and the arms were hard to get there. It's the pullups, that's the key. Do underhanded pullups, 6 sets of 8 if you can, slow and strict- at least 2 days per week. I guarantee you in 2 months from now your bicep will be making people ask you, "where do you workout?" btw- great progress yourself! Your face has a whole different attitude about it... you look like you're ready to go on the prowl! LOL now you just need a little mass builder training to sculpt that last little bit of the "t.v. bod" look.

[precisou2004]

thanks... I would like to be at 15% by the time I go on vacation which is Nov. 30 so very doable. 12% would be around competition time :) which is Oct. 2009 :)


I really like this last transformation. Those are killer results for 2 years, and now you're ready to truly get ripped because you have the base already built up. I can tell that there's quite a bit of muscle there. You would look AWESOME at 12% bodyfat.

(...)

[RaeMe]

Ladies, you all look amazing! My before shot is in my avatar (too embarrassed & ashamed to show skin). I've always been thin but I had NO muscle tone at all and the jiggle was disgusting. I've seen a lot of improvement since I started a few months ago and now I wish I had taken some true before pics. Maybe I'll get the courage to take more at my 6mos mark (December).

[shelleyt2005]

Thanks to everybody that had such kind words to say.
Precisou2004: YOu look amazing. You really have done an awesome job.
Tawney76: I cannot do a pull up to save my life. I do the assisted pull up machine for my back, I guess I could try it for my arms as well. I have started taking supplements (creatine, protien powder, glutamine) in hopes of getting more muscle. I am working on it.
To all the ladies in here, you are all wonderful, and really give a person help with feeling like they have actually accomplished something, so thank you.

[Verti-gal]

Here's my progress so far:

http://im1.shutterfly.com/media/47b8d722b3127ccec55391722bbc00000040O00AbOWTNy0cuW IPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

http://im1.shutterfly.com/media/47b8d722b3127ccec5539792aa6f00000040O00AbOWTNy0cuW IPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

[tawney76]

Shelleyt2005 said:
"***Tawney76: I cannot do a pull up to save my life. I do the assisted pull up machine for my back, I guess I could try it for my arms as well. I have started taking supplements (creatine, protien powder, glutamine) in hopes of getting more muscle. I am working on it.
To all the ladies in here, you are all wonderful, and really give a person help with feeling like they have actually accomplished something, so thank you."***

In my before picture I couldn't do one single pullup either. As a matter of fact, even in the easy position (underhanded) when I got into position and pulled, I never even moved one bit upward. Nothing. It was like a total joke. All I could do was hang straight armed like a monkey. I remember telling my husband, "there's no way I will ever do that, so don't bother asking me to try again." He was smart, he took me over to the rowing station and sat me down. He got me started doing 2 rowing exercises 2 times a week. The standard row (pulling the cable toward myself at chest level) and then the basic overhead row (pulling the close grip bar down to my chest) He made sure we started me on the right weight for 8 reps and taught me to pull hard and do a tiny cheat type motion and grunt like a real boat rower (believe it or not, that little motion thing helped me break through sticking points many times) I began that journey rowing 70 pounds. He let me know that until I could row my bodyweight 8 times, not to expect to do 8 pullups. I weighed 130 at the time, so it seemed worlds away. after about 7 months of hard work I reached the 130 mark. That day we went over to the pullup area (I had not been over there since the first days try) He said, "ok, you should have no problem now." I was shocked when I grabbed the bar. 8 of them no problem.

Try this yourself, it worked for me, it can work for you.

It's been a year and I currently row about 160 for 8 reps. When I do pullups now, I can hang a plate from my belt. I would never have believed that would be possible.

[precisou2004]

(...)
It's been a year and I currently row about 160 for 8 reps. When I do pullups now, I can hang a plate from my belt. I would never have believed that would be possible.

It reminds me of my barbell squats. 2 yrs ago, I was doing 17.5 lbs plates on each side and my trainer at the time was telling me "I want you to be able to go up to 25 lbs on each side". I was like Pfft... u kidding ? I'll NEVER be able to do that !!!!

Now I am able to squat with 65 lbs on each side (total 175 lbs including the 45 lbs barbell)... so there is hope for anyone who works hard enough and patient enough :)

[fitinidaho]

Heres my progress so far.

[RaeMe]

Heres my progress so far.

Incredible girl!

[BlackBarbieDoll]

Mine are on my BS.com ;-) but here they are anyways :)

HARD WORK AND A ****LOAD OF PATIENCE PAYS OFF :)

45%BF -VS- 16.39%
AUGUST 2, 2006 -VS- SEPT. 6, 2008


You look GREAT...

[precisou2004]

You look GREAT...

thanks :)

[tawney76]

fitinidaho: very nice. Good weightloss accompanied by a solid workout base. Shoulders and arms starting to come out ripped, you should be very proud. (as I'm sure you are)

precisou2004: it's a shame we're not at the same gym, all the girls at mine just do stair stepper and pink dumbells. LOL

I was smiling ear to ear when I read your last post- The squats are another one of those, "I can't do this, I don't WANT TO do this, can't we just do leg curls instead?" kinda deals. 175 is pretty decent weight for us girls (actually your thighs look even stronger than that)

I started those with just the bar and 2 tens. Now after a year I'm finally doing reps with 2 45's on each side. I just had this discussion on another thread with a girl who got upset when I suggested that she could build up her leg muscles to look the way she wanted them to look by being able to squat reps with 225 like I did. The difference in my quads now as opposed to when I could only do 95 pounds is like night and day. You're on the ball- you realize that in order to get that "look" you need to be strong like the guys are.

[Crazymix]

I still have a ways to go, but at least I am not like I was a couple of years ago.

Deng... nice work!

[precisou2004]

(...)
precisou2004: it's a shame we're not at the same gym, all the girls at mine just do stair stepper and pink dumbells. LOL

I was smiling ear to ear when I read your last post- The squats are another one of those, "I can't do this, I don't WANT TO do this, can't we just do leg curls instead?" kinda deals. 175 is pretty decent weight for us girls (actually your thighs look even stronger than that)

I started those with just the bar and 2 tens. Now after a year I'm finally doing reps with 2 45's on each side. I just had this discussion on another thread with a girl who got upset when I suggested that she could build up her leg muscles to look the way she wanted them to look by being able to squat reps with 225 like I did. The difference in my quads now as opposed to when I could only do 95 pounds is like night and day. You're on the ball- you realize that in order to get that "look" you need to be strong like the guys are.

My trainer, and I believe also, says that Im one of the only, if not the only one, who trains the way I do, at least bodybuilding style ! dang i need to catch up to you if u put 2x 45 lbs plates on each side... im close... early next year i'll probably be able to put up that too. I swear I put some guys to shame at the gym LOL some cant even do half of what I do... and the girls ? uh we won't go there.. u can tell those who DONT want to bulk up by doing leg presses with 1 10 lbs plate on each side LOL

[tawney76]

I think a lot of females are affraid of getting big muscles or looking too masculine. What they don't realize is that genetically/hormonally they are already at a disadvantage to men as far as muscle gains AND bodyfat loss. For them to say, "I don't want to get big muscles." is like a guy who is being asked to work a double at McDonald's saying, "no, I don't want to get rich."

It always makes me giggle, because I'm thinking, don't worry- nomatter what you do you probably won't.

As far as you reaching the 225 goal- you are closer than you think. It was a LOT harder getting from 95 to 185 than it was going up to 225. The stronger you get with squats the more confidence you get. (which you seem to have a lot of) it's almost like you start to build up momentum. The fact that you train in a gym with all pink dumbell girls, and half-hearted guys is good- because that pride and vanity serves to fuel you passion and drive. TRUST me... when you're looking good and showing off, vanity goes a LONG WAY to forcing that last heavy rep out.

My husband trains with me set for set, so that also helps a lot. When one of us doesn't want to push, usually the other one does, so it make it all work out.

I'm not sure what your rep scheme is on squats, but for the heavy compound exercises like squats and deads I use the 3 rep thing. Even though I can do many more, I stop at 3 and add 20 pounds. by the time I pyramid up to 225 i still have plenty of juice left to push and i can usually add an extra 2 1/2 to 5 pounds to my last set on every workout. That's how I got from 185 to 225 in such a short time.

I went and checked out your videos and pics. The last video looked great, I can see your point about bodyfat. When you walk away from the camera your rear shoulders bulge and flick- don't you just love that!

I'm gonna figure out how to download a little cell phone video my husband did of me curling the other day.

[precisou2004]

Yeha... sometimes i love feeling like "a needle in a hay stack" LOL... When I do my chest press, and go pick up some 50 or 55lbs dumbells and I have people give me the look like "omg u can/gonna do THAT ???" and Im like YES I AM BABY !!! of course only when Im with my trainer cuz i cant life those babies up by myself LOL.. Gosh I remember when I tried 40 lbs db's for the 1st time.. Fern HAD to help me... now its like feathers LOL I like when I can match up what a guy can do right beside me LOL... ok call me Ms Vanity Fair LOL

thanks for the comment on the vids. I think the last one was in early september right ? Fern says I got natural trapeses (sp) is that the word in english ? LOL...

and as for the squats... i can see the real difference in my legs now than before... just amazing !


I think a lot of females are affraid of getting big muscles or looking too masculine. What they don't realize is that genetically/hormonally they are already at a disadvantage to men as far as muscle gains AND bodyfat loss. For them to say, "I don't want to get big muscles." is like a guy who is being asked to work a double at McDonald's saying, "no, I don't want to get rich."

It always makes me giggle, because I'm thinking, don't worry- nomatter what you do you probably won't.

As far as you reaching the 225 goal- you are closer than you think. It was a LOT harder getting from 95 to 185 than it was going up to 225. The stronger you get with suats the more confidence you get. (which you seem to have a lot of) The fact that you train in a gym with all pink dumbell girls, and half-hearted guys is good- because that pride and vanity serves to fuel you passion and drive. TRUST me... when you're looking good and showing off, vanity goes a LONG WAY to forcing that last heavy rep out.

My husband trains with me set for set, so that also helps a lot. Whewn one of us doesn't want to push, usually the other one does, so it make it all work out.

I went and checked out your videos and pics. The last video looked great, I can see your point about bodyfat. When you walk away from the camera your rear shoulders bulge and flick- don't you just love that!

I'm gonna figure out how to download a little cell phone video my husband did of me curling the other day.

[fitinidaho]

Thanks Ladies! :) You are all my inspiration! :)

[shelleyt2005]

Wow girls
one day I want to be where you girls are now. I just started going to the gym in June, before that I was doing turbo jam and hip hop abs. I wish that I had a trainer that could help me. I really need someone to push me. I am intimidated by squats, but know if I had someone to help me, I could do them and make you guys proud.
I Tawny76: I am going to take your advice with the building up to be able to do pull ups. that really sounds like a great idea, and starting next week (taking the weekend off, out of town right now) I will begin trying what you suggested. I really want to be where you guys are. I am going to do some more looking around for a trainer. I live in a small town in oregon, and you just cannot find a personal trainer anywhere. I am going to continue coming to these boards because they really are helping me by getting me motivated. I just love having people who can help me out. YOu ladies are wonderful, thank you

[Sunshine143]

I still have a ways to go, but at least I am not like I was a couple of years ago.

You look AMAZING!!! Good job :)

[Sunshine143]

Mine are on my BS.com ;-) but here they are anyways :)

HARD WORK AND A ****LOAD OF PATIENCE PAYS OFF :)

45%BF -VS- 16.39%
AUGUST 2, 2006 -VS- SEPT. 6, 2008

Wow!! You look beautiful!

[tawney76]

stell2004 said:
"I Tawny76: I am going to take your advice with the building up to be able to do pull ups. that really sounds like a great idea, and starting next week (taking the weekend off, out of town right now) I will begin trying what you suggested. I really want to be where you guys are. I am going to do some more looking around for a trainer."***

just remember that it's gonna take some time. But every time you move the pin up from 70 to 80 to 90 etc... you are getting closer to your goal of putting the pin at your own bodyweight, and WHALLA!!! pullups baby!!! (hear the Cowboy Baby music in the backround!!! LOL)

also, finding a trainer is tricky. A lot of gyms have these guys who decided to become a trainer instead of goto college (or WHILE they go through college!! LOL) and take some silly certification course to be called "a real trainer". The problem is that they have no real world experience at bodybuilding. They are taught by other so-called "real trainers" to show you how to balance on a swiss ball while you do one legged squats and overhead presses. It's all just a bunch on nonsense, and in the end you pay some guy $60 an hour to stand there yawning and looking at your butt while he shows you useless exercises that take you nowhere. Does he care?

Listen- your best bet is to find someone at your gym (guy or gal) who LOOKS LIKE YOU WISH YOU LOOKED. Obviously if it's a guy, pick a Brad Pitt great abs and definition type, but pick one who looks like he earned the bod instead of being born with the bod. Obviously a ripped woman would be ideal, but they are oh so hard to find. :( Once you pick the right person, just get friendly enough with them to ask if they would mind showing you the correct way to do a couple of exercises. You would be very surprised how easily most people will do this, so long as you catch them heading TOWARD the locker room after their workout, not FROM the locker room before they start.
You can also use this websites easy video examples to get you started. You can watch the vids and mimic them at home. Then when you get to the gym, you'll already have a solid idea how to perform them, all you'll need is to be watched for flaws in your execution of the exercise. This requires less of a bother to a fellow lifter, and is easy to ask for help about.

Trust me and slowly build a successful program yourself without the fancy trainer. Get help to get started and ask advice from the people who look like you want to look. I get flamed for that comment a lot, but I don't care. It's the truth, it worked for me, and thank GOD I didn't let one of the bozos at our gym train me instead of my husband because i would have made ZERO progress this year.

good luck

[tawney76]

precisou2004 said:
"Yeha... sometimes i love feeling like "a needle in a hay stack" LOL... When I do my chest press, and go pick up some 50 or 55lbs dumbells and I have people give me the look like "omg u can/gonna do THAT ???" and Im like YES I AM BABY !!! of course only when Im with my trainer cuz i cant life those babies up by myself LOL.. Gosh I remember when I tried 40 lbs db's for the 1st time.. Fern HAD to help me... now its like feathers LOL I like when I can match up what a guy can do right beside me LOL... ok call me Ms Vanity Fair LOL

thanks for the comment on the vids. I think the last one was in early september right ? Fern says I got natural trapeses (sp) is that the word in english ? LOL...

and as for the squats... i can see the real difference in my legs now than before... just amazing ! "***

YEP. It's called "the look". Men always give it to you right before you unrack the 50's from the shelf to go press them. I had a guy tell me once, "honey, those are very heavy." To which i said, "then you should probably use the 35's." and I just pressed them and ignored him. He never said another word. I think guys get mad when they see you working out with the same weight as them. It's very inspiring to look over and see their expression, and it makes it worth all the pain we go through to do it. So don't feel like you're all alone in that gym precisou, because there are girls like us. (and we all feel the same kinds of emotions)

It was the sept. vid i was talking about, and the english word is pronounced: Traps or Trapeezy-us.

I tried to download a youtube video of me hammer curling (I did actually) but the video quality stinks. You can hardly see my definition. The only way to see the video in it's "high-quality form" is to double click it so that it takes you to the youtube page, and then click "play in high quality" on the lower right corner of the video screen. The bottom line is that I need a real camcorder. My cell phone is just not gonna cut it.

[silvershadow]

precisou2004 said:
I had a guy tell me once, "honey, those are very heavy." To which i said, "then you should probably use the 35's." and I just pressed them and ignored him. He never said another word.


LMAO....that is so bloody funny!!!

Hey tawney do you have any tips for building up BB bench capacity?...I'm thinking along the lines of your rowing to pull ups? Something weird happens for me...I get weak through my arms or something. I can't seem to get above 81 pounds incl the bar. Partly I think it's psychological because I train alone and and the concept of failing in a press kinds freaks me out. I can press 92.5 but they're partial. Am I better off going lighter with complete movements?

[silvershadow]

Hey Guys how is everyone!! now i was looking at the other forums with the transformation pics and there was just all pics of guys!!! so now i am starting one for the ladies of the site, please post your before and after pics or just progress pics, letting us know maybe your weight or size, and some motivational tips to keep us going!! I havent got an after pic yet, plenty of BEFORE PICS so Im hoping this will help motivate me and everyone else....so start posting ladies!!!!


cheers

STEPH!!

Ok...here goes. I don't really have a before body shot, but the size of my face should give an indication of the state of play! (that's me on the right).
I've been at it since January this year, and the body shot was taken maybe 2months ago, the last face shot was yesterday.

I feel pretty happy with my gains so far, but I struggle with body fat and composition. I want to get a lot bigger yet, so thanks for the inspiring shots!

[tawney76]

silvershadow said:
"Hey tawney do you have any tips for building up BB bench capacity?...I'm thinking along the lines of your rowing to pull ups? Something weird happens for me...I get weak through my arms or something. I can't seem to get above 81 pounds incl the bar. Partly I think it's psychological because I train alone and and the concept of failing in a press kinds freaks me out. I can press 92.5 but they're partial. Am I better off going lighter with complete movements?"***

It would help a lot if we were working out together, but I'll let you know how I handle it for myself, and maybe you can take something from that.

When I started lifting I couldn't even do the bar by itself. It would wobble and go up crooked. I was a mess, lol So I went through the basic training stage, and eventually got good at form. My husband was careful to always make me keep my elbows tucked in (more like the powerlifting people) instead of flaring them out (like you see a lot of gym goers do) to protect my shoulders from being hurt. I can't see your form right now, so it's hard to know what style your benching in. For power, i would recommend the 'tucked in' approach.

For me personally, benching is a side exercise. Meaning that I come back to it to check on my progress from time to time, but I don't bench twice a week. I let the strength increase in my triceps and shoulders from other big movements and it always seems like when I come back a month later to do benches for a day that they have gone up 5-10 pounds. This strategy can work. Everyone thinks benching is all chest, but I believe that tricep strength is the key to a good bench. Are you doing dips? because nothing will strengthen the triceps like weighted dips. You start off just doing them with no weight (and put a chair below you if you need to- to rest one foot on.) and slowly build up from there. Some gyms even have those dip stations that mimic a dip with a bar you can press down. If you have access to that, you can do a program the same way as that rowing program I suggested to build up to doing pullups. But anyway- do dips however you can, as often as you can, in place of lots of benching. I guarantee you that as you build up to hanging a little weight belt on yourself to do 8 dips, that your bench has just gone up 10 pounds without you even knowing it. Overhead pressing (with dumbells) has also been a key exercise in improving my bench. When my overhead press went from 25 pound dumbells up to 45 pound dumbells, my bench jumped from 105 for 1 rep to 145 for 1 rep. (and I wasn't even benching during that period) I was doing dumbell overheads, dips, and incline dumbell presses on push day- that's it. Now I was also doing those silly little isolation exercises instead of just taking 3 minute breaks between sets, but that stuff doesn't make you strong. tricep pushdowns and lateral raises are fun, but that's about the last thing I would recommend to a person who wants to build up mass and strength.

I know you're looking for me to give you a specific thing to do, but I would say- avoid benching for a couple of months. Become a strong dipper. Get your overhead dumbell press numbers up. do it all together on one PUSH day. and if you want to work your chest use dumbells for a while. angle it- do incline dumbell bench press for a while (low low incline- the first notch on the way up) and with those 3 exercises as your 'base' get in 3 sets of each after you warm up. Do the 3 important sets HEAVY. Meaning what you can do 6 times. When you creep up to being able to do 8, add 5 pounds (2 1/2 if you have to- but add it)

I think you will be shocked that after 2-3 months on this program that when you lay back down to do a barbell bench press (after you get over the initial weird feeling of using a bar again) you will see that your bench has gone up 20 pounds at least. That sticking point spot will be gone. It will feel so weird, but that spot will now feel light like it was imaginary. it was.

and the best part is that it will give you a mental break from benching and the defeated feeling you have got from that damn sticking point your stuck with.

hope that helps.

[m3baby]

For them to say, "I don't want to get big muscles." is like a guy who is being asked to work a double at McDonald's saying, "no, I don't want to get rich."


i lol'ed...good analogy

[silvershadow]

"It would help a lot if we were working out together..."

Tease! I live in rural Australia. There are NO women lifting heavy in my gym, period. It's pretty frustrating... I had a couple of work outs at Golds in SFO a few back, and that was freaking awesome! :-)

"My husband was careful to always make me keep my elbows tucked in (more like the powerlifting people) instead of flaring them out (like you see a lot of gym goers do) to protect my shoulders from being hurt. I can't see your form right now, so it's hard to know what style your benching in. For power, i would recommend the 'tucked in' approach."

I'm flared out I'm pretty sure.

"Everyone thinks benching is all chest, but I believe that tricep strength is the key to a good bench. Are you doing dips?"

No, I'm not doing dips, I do skull crushers, cable kick backs, push downs. I'll definitely try adding dips to the arsenal.

"Some gyms even have those dip stations that mimic a dip with a bar you can press down."

Nothing quite that flash round here, but I can dip on the chin up frame, or between two benches.

"But anyway- do dips however you can, as often as you can, in place of lots of benching."

Ok. I'm going to start the 100 push up challenge on monday (and that's monday wed fri), so I'll start dipping tues thurs sat.

"I guarantee you that as you build up to hanging a little weight belt on yourself to do 8 dips, that your bench has just gone up 10 pounds without you even knowing it."

Alright. I'll hold you to that ;-)

"Overhead pressing (with dumbells) has also been a key exercise in improving my bench. When my overhead press went from 25 pound dumbells up to 45 pound dumbells, my bench jumped from 105 for 1 rep to 145 for 1 rep. (and I wasn't even benching during that period) I was doing dumbell overheads, dips, and incline dumbell presses on push day- that's it."

Right. I need to be a little careful with the overheads, because my shoulders aren't great. I had 38 pounds in one hand and rolled back a little and nearly popped my shoulder...so I've backed off to 33 pounds. I'm not as dedicated on my internal rotator and strengthening exercises as I should be....

"I know you're looking for me to give you a specific thing to do, but I would say- avoid benching for a couple of months. Become a strong dipper. Get your overhead dumbell press numbers up. do it all together on one PUSH day."

Nah, your advice is very helpful. It's rarely one thing that you do, and more often a different approach that you take.

"and if you want to work your chest use dumbells for a while. angle it- do incline dumbell bench press for a while (low low incline- the first notch on the way up) and with those 3 exercises as your 'base' get in 3 sets of each after you warm up. Do the 3 important sets HEAVY. Meaning what you can do 6 times. When you creep up to being able to do 8, add 5 pounds (2 1/2 if you have to- but add it)"

Ok that's good. Yes I do incline DB and flat DB stuff. I'll try upping the weight on those a little.

"I think you will be shocked that after 2-3 months on this program that when you lay back down to do a barbell bench press (after you get over the initial weird feeling of using a bar again) you will see that your bench has gone up 20 pounds at least. That sticking point spot will be gone. It will feel so weird, but that spot will now feel light like it was imaginary. it was."

Great. Bring it on.

"and the best part is that it will give you a mental break from benching and the defeated feeling you have got from that damn sticking point your stuck with."

Yeah...I do feel a little weak with such small weights on there. Thanks again for taking the time.

paige

[shelleyt2005]

Tawney76
unfortunately, at my gym there are mostly older people. It is a pretty nice gym for this area, but it is also a place for physical therapy. I go in at five in the morning, and am usually by myself except for a couple other ladies, and I do not think I really want to ask them for help.
So I guess I will take your other advice, just really start watching videos, and getting examples from there. I have a few books I have purchased that I think will help me as well. So I will keep on trucking, and just do what needs to be done.
Thank you for all of your help, you are awesome!!!

[tawney76]

shellyt2005: I'm sorry about the no "in shape people" problem. I like the idea that you will be watching videos. This site has some basic ones to teach proper form and show you all the basic compound exercises. Stay away from the isolation stuff for now. I know they are easier, and I know people will try to tell you that as a girl they are better, but those people are full of it. (lol) Girls need the compound exercises even more than men. IMO Because we seldom start out with any muscle tissue at all. We are working with nada. That means that doing pushdowns or leg extensions is basically a total waste of our time. Those exercises are for people who HAVE a body. Those are great to finish off a killer physique not to build one. If someone tells you otherwise they are sadly misinformed. So- study the videos of the compound movements. You'll get to know them all by looking at the muscles they work. If the exercise only works the bicep and forearms, it's an isolation. If it works the biceps, forearms, lats, rhomboids, traps and shoulders, then it's a compound and it's probably a pullup. A person could literally do pullups, dips, squats, and deadlifts EXCLUSIVELY as a routine, (for 30 minutes 3 times per week) and make worlds better progress than the person with a fancy trainer doing leg curls, pushbacks and all the isolation stuff for 2hrs per day. Show me a girl who sticks to basics and I'll show you a girl who's making major progress and can do all the stuff men can do, like pullups and decent weight on all their exercise movements. Build yourself a solid foundation, and you can take it anyplace you want- bodybuilding, tri-athletics, rock climbing, or just basic sound fitness.

Books are ok, but they can't show you the proper form very well. If you ever invest in a video program, the P90X one is pretty good. It has a solid nutrition program and it promotes a lot of basic compound movements like pullups (it even shows you how to build up to doing them in many ways) but it also promotes some of the isolation stuff too soon. Nobody's perfect.

silvershadow: You need to change that pressing form if you want to improve your bench. At this point you may have already built some bad habits there, so if you have already spoiled yourself, using dumbells may help get you back on track with proper form. Elbows tucked close to your sides. The dumbells should be looking like this / \ in front of your face, not this - -
if you do it right, the dumbells will be angled above you and your elbows will automatically be forced correct.

Now- As far as dipping between 2 benches, that's not gonna be very productive. You need to be able grab the bar and dip down properly. This is not a jimmy-rig situation. You need to find a way to do them correctly. Most gym supply places online will sell you a dip-chinup-leg raise combo station for about 100 bucks if you can swing it. You'll get a dip station, a solid pullup overhead attachment, and a good padded leg raise part for your abs. Well worth the home investment. It covers the ENTIRE upper body in 3 fantastic exercises.

As far as "trying to" add dips to your arsenal. Skull crushers (nomatter how powerful the words sound) kick backs and pushdowns are not a great arsenal for a womans Primary bench building routine. I think you missed my point. If you have to choose between a total of 9 sets of those other 3 exercises, OR 6 sets of proper dips on correct equipment, I can assure you that the person doing dips will totally smoke the other persons progress hands down. Natures rule daniel son, not mine. ;)

You said:
"Ok. I'm going to start the 100 push up challenge on monday (and that's monday wed fri), so I'll start dipping tues thurs sat."

Ok, this scares me. We need to talk. There are many rules to how the body heals from weightlifting, and if you were to do what you propose above, you would be headed for serious injuries and overtraining. If you do a pushup challenge 3 days per week... do no other pressing movements of any kind whatsoever until the challenge ends. When it ends, start your dips, and consider the pushdowns and kickbacks casualties of war and kiss them dead soldiers goodbye.

You also said:
"I'm not as dedicated on my internal rotator and strengthening exercises as I should be.... "

GOOD. Those rotator cuff exercises are very dangerous, and I would strongly urge anyone with any common sense to avoid them like the plague. The fitness magazines and trainers are hot on this ridiculous swiss ball kick, and along with that they have got first time beginners doing these sort of sideways windshield washer arm curls for the rotator cuff and telling people that it's good for their shoulders. Nothing could be further from the truth. Our rotator cuffs are very delicate complicated mechanisms that should be taken care of and treated with the utmost respect. A shoulder injury will end your weightlifting forever, and those movements are a step in that direction. JMHO

If you feel that you cannot overhead dumbell press without pain, then by all means find an exercise that works the shoulders that DOES NOT HURT. But do not make the problem worse by trying to do rotator cuff exercises nomatter WHAT the trainers or magazines tell you.

[NikkiakaDB]

Only 2 months of work... but i'm ALMOST back to my HS weightlifting days...

[TrueNorth]

precisou2004 said:


YEP. It's called "the look". Men always give it to you right before you unrack the 50's from the shelf to go press them. I had a guy tell me once, "honey, those are very heavy." To which i said, "then you should probably use the 35's." and I just pressed them and ignored him. He never said another word.

I'm not sure which one you said that, but its priceless, LMAO! I love it!

ANd thx, Tawney for sharing the rowing routine that you did to work up to the pullups...I am going to try that.

[shelleyt2005]

Well, today i ordered white flood and green magnitude. I am hopeing that along with the purple wraath, I will begin to look like tawney76 :)
I started the rowing workouts you said that I should start, I am kind of pathetic right now. But I guess if I keep up with it, I will be able to do them someday..... I just need to start pushing myself harder.
when you talked about women should concentrate on doing compound exercises instead of isolation, can you go into a little more detail? I spend most of my time doing isolation, and now I feel silly. Like i said before, I am not very experienced in this whole thing.
I have thursday off form my day job, after gym time, I will spend a little time on here, looking over videos and such to get an idea of exactly what you are talking about.
everybody have a great day!!!

[tawney76]

Shellyt2005: You shouldn't feel silly!!

c'mon girl. I knew very little about bodybuilding last year. I learned. I had my husband's help, but I threw myself into the work, and into the books and internet study. I also was careful when I sifted through information. They is a lot of bad information on bodybuilding out there. Suppliment companies have ajendas. Gyms and their trainers have ajendas. Muscle magazine are pretty much all ajenda and sales catalogs. So are the TV infomercials. Everyone is selling SOMETHING. The trick is to be smarter than that, and do one thing- find someone who you want to look like and find out from them exactly what they did to get where they are. If you don't have access to the person you want to ask, then you're REALLY gonna have to be sharp. Because all the wannabe trainers, and family and friends with lousy advice for you (because none of them probably look like brad pitt in Troy or linda hamilton in Terminator 2. ) all these people will have you running around in circles sweating your butt off but getting no results. They'll all be telling you, "I heard you should (-insert bad idea here) OR I read someplace that (-insert worse idea here-) The first thing my husband told me when I joined the gym was... "see that fat guy running on the treadmill. He was here last year too. He was fat last year too." Then he walked away for a minute to do another set. When he came back he said, "I don't know why people think that they have to practically pass out on a treadmill to lose weight or look good. how good you look has nothing to do with how much you can sweat or torture yourself for an hour. Eating a clean diet. 6 meals a day with calories in check. compound exercises to build some fat burning muscle. That's all you need. and you don't have to go through torture or stand on swiss balls to do it." I was happy to hear that. It made sense. it worked.

Compound exercises are the movements like deadlifts, squats, pullups, and dips that bring many muscles into play at the same time. Those 4 are some of very best ones. there are other good ones like Military Press, all types of rows, the different variations of the bench press, etc, that are also great. The main thing to remember is that if you have 30-60 minutes to work out, don't waste it doing pushbacks, leg extensions and concentration curls. Your time is valuable, so make the best use of it. Use the movements that are scientifically proven to stimulate the best muscle growth and progress. avoid the fads. The same boring exercises your grandfather did in the army (pullups-pushups) are the ones that work. If it's easier than a pullup, it doesn't build back and arm muscles like a pullup- trust me on that. The back muscles you see in my picture icon in the upper left came from doing pullups. lots of pullups. Yes, it's true that I had to do rowing exercises to build my way up to doing them, but my back didn't look like that until I could do 12 free hanging pullups with strict slow form. It always makes me giggle when a new client comes into the gym and the trainer whips out his "I got certified to use this sheet" training program. He then proceeds to tell this girl to do exercise after exercise of useless movements (useless because the girl is 5'4" 175 pounds and can't even bench press the bar by itself. she is a total beginner.) so instead of starting her on a great program to promote strength and muscle, to speed up her metabolism with a good talking to about nutrition, and to not be affraid to make her push herself a little (weight wise with poundages) "INSTEAD" he hands her a pink dumbell, bends her over into a doggie position (probably to look at her butt) and has her do 5 pound pushbacks. He sells her some useless suppliments, (never discusses the right nutrition advice) and shows her an entire program of the same- leg extensions (on the 2nd pin hole) rows (on the 3rd pin hole) etc. I reemember one time I went over to the row stantion after the trainer & client had walked away, and I took the 2 fingers from my one hand and pulled down the weight he had set on the row machine. The point of this drawn out story is- what kind of progress do you think this girl is going to make before she just feels disgusted and gives up. The gym got paid, the trainer got paid, and the girl got scr*wed. Stick to the basics. Leave the finishing exercises for finishers.

EDIT: I wanted to add one last point. Ladies, I want you to know that I'm not some know it all person. Any info I give here, comes from what I actually did myself, or what I learned from people who made it work themselves. I'm currently doing the same thing I just recommended as far as "the basics" myself for my quads. They need more size to be symetrical and buldgy down by the knee, so I am doing basic squats only. 6 sets- heavy. with one burnout set of 50 reps at half my max. No fancy leg extensions, no lunges or machines... just squats twice a week with a damn heavy barbell across my back. The plates are hard to load, the bar leaves a painful red mark across my shoulder blades for most of the night, and you have to dig deep inside yourself to stand back up with 225 pounds on your back. But the thing is, It's Working-slowly-but it IS working. So I do practice myself the same program I'm suggesting that you try.

and at the end of the day, if you want to see that cool "pulsing" twitch thing that happens above the knees of people with developed quads, there is no other way to do this.

[TuffGirl]

Hey, Girls! :D

I made a transformation that changed my life.

Please check it out.

http://www.bodybuilding.com/fun/trans_o4018.htm

[shelleyt2005]

Tawney76
you are awesome. thank you for all of your advice. I am really going to do some changes to my exercises, and do more of the compound ones that you are talking about. You really have some great advice. I tried to give you a good rep, but it says that i have to rep others first before I give you more. So once again, thank you so much for all of your help and information.

[Mamaz2ndbaby]

I couldn't even completely read through this thread....you ladies look GREAT and I am so much more motivated to lose my fat having seen your transformations. THANK YOU SO MUCH FOR SHARING.

THIS CAN BE DONE....I CAN DO THIS!!!

okay, I'm breathing now and will go back to the thread. lol

[shelleyt2005]

Tuff girl,
what an amazing accomplishment, congratulations!!! I bet you feel awesome

[tawney76]

Thanks shelly, it's a shame you're so far away, I'd get you a free week at my gym and show you all the basics you need to know for a strong start. Do your video thing though, that will get you going. Also try youtube, because they have lots of videos of basic movements too. keep it simple. If you trust me on the advice in this thread I think you'll see some guns very soon. You'll also start to feel more "in shape" and fit from those body movement exercises (the dips and pullups- where you move your body as the resistance, instead of being stationary and moving the weight around a still body) There's some kind of scientific reason for that, but I can't remember what it was, LOL
I guess the important thing is that it produces huge fitness benefits.

Tuffgirl- great stuff. Good for you in having the pride and courage to submit yourself for all the world to see on that Transformation contest. Good for you.
I bet you're a much more confident and happy person these days.

[shelleyt2005]

Tawney 76
wished I lived closer to you to, I know that you could teach me so much. I am going to take the advice you have given me, and start to incorporate it into my routine. I figure I will start on monday, whole new fresh start to a new me. I will play around on the computer tomorrow, and get some videos to watch so that i can learn the right form. YOu are right about books, they show pictures but then when you go try to use the information at the gym, you dont seem to do it just right. at least I dont. So I believe you are totally right on videos being the best way if you do not have someone around to help you out.
You are awesome, thank you again for all of your help and advice. Maybe now I will start to see some kind of improvements, and wont keep getting so frustrated at the gym.

[mavrick77]

I still have a ways to go, but at least I am not like I was a couple of years ago.

Wow...truly great work. you must feel great about yourself.

[shelleyt2005]

tawney76
well, took your advice, did squats and deadlifts today. I watched a couple videos on here to get an idea of how to do them right, took the knowledge (or lack there of) to the gym, and performed these exercises. I am sure it did not look pretty, but at least I am trying. I think I have to watch a few more videos. The weight was puney, but figured I need to get good form first, then go heavier. It is going to be a work in progress, but I am going to keep on trying it.
Tomorrow is back and bicep day. I will do the back routines you told me about so that I can build up to doing pull ups. They have an assisted pull up machine, so I will also do that.
Felt pretty good about today, now see if I can do the same for tomorrow...

[FitBunny7]

This is one of my progress shots.. i have more on my page.. i have been working for just over a year now and am really wanting to reach my goal by December... I am very close so it is exciting to see it all coming full circle...

[tawney76]

shelleyt2005: great. all of that sounds good. Remember not to train any of the major movements more than 2 times a week. Maybe you could set up a 3 day split... 1) pull day, 2) push day, 3) legs. (day 4 will be rest) then repeat. That will give you a solid base to work from. Keep your workouts 45-60 minutes.

Also, it's nice that they have a pullup machine, but give those heavy standard seated rows a fair go: 2-3 months, and keep tabs on your progress by jumping on that pullup machine every couple of weeks to see if you're getting stronger. Also, if they have a regular pullup bar, pull a chair or small bench under it once a week on pull day and finish your workout off with 3 sets of negative only reps. sets of 8 if you can. A neg rep will be just using the chair and your legs to put yourself in the completed pullup position, tighten your arms, take your legs away and then slowly let yourself go down to a straight arm hang. Then use your legs to put yourself back up there, and repeat. This will give you that extra progress each week towards your ultimate goal of doing pullups, and it will slowly get you accustomed to holding up your weight, squeezing the bar tight, and gaining confidence to be up there for all to see. That last trick will get you there a little bit faster. ;)

[shelleyt2005]

shelleyt2005: great. all of that sounds good. Remember not to train any of the major movements more than 2 times a week. Maybe you could set up a 3 day split... 1) pull day, 2) push day, 3) legs. (day 4 will be rest) then repeat. That will give you a solid base to work from. Keep your workouts 45-60 minutes.

Also, it's nice that they have a pullup machine, but give those heavy standard seated rows a fair go: 2-3 months, and keep tabs on your progress by jumping on that pullup machine every couple of weeks to see if you're getting stronger. Also, if they have a regular pullup bar, pull a chair or small bench under it once a week on pull day and finish your workout off with 3 sets of negative only reps. sets of 8 if you can. A neg rep will be just using the chair and your legs to put yourself in the completed pullup position, tighten your arms, take your legs away and then slowly let yourself go down to a straight arm hang. Then use your legs to put yourself back up there, and repeat. This will give you that extra progress each week towards your ultimate goal of doing pullups, and it will slowly get you accustomed to holding up your weight, squeezing the bar tight, and gaining confidence to be up there for all to see. That last trick will get you there a little bit faster. ;)

Good morning
I did back and biceps today. I know that you said I need to get away from the isolation exercises, bad habits die hard. I need to watch more videos on compound movements. Did spend my time at the rowing machine and lat pull down. I am pretty pathetic right now. 50 pounds is the highest I can go, but i am going to continue to push myself. I started lifting in June, so has not been all that long. I am pretty wimpy compared to you girls right now, but I will be there one day....
Now what kind of compound exercises can I do for biceps? I know that pull ups (work in progress) but what other moves are there?
I just ordered a book called "New weight lifting rules for women" Lift like a man, but look like a woman". I read bits of it online, and he talks about the same thing that you do, not to waste time on isolation unless you are maintaining, so I think that this book will help me. Should get it next week.
Did do do the negatives today that you described above, but will start to work on those next week.
Thank you again for all of your help, with this I know I will start to make progress for the first time.
Have a great day!!!

[tawney76]

Shelleyt2005: terrific girl, I'm glad you've started. yea, 50 is pretty low, but it's a start. If you're really that low I'll bet your form is very rigid like a soldier. I'll bet the only thing moving is your arms and not your torso. When the form is less rigid you get a nice stretch and pull back-PUMP. That rowing motion once you get good at it will add 20 pounds to the weight you can handle immediately. It will also help you to break through sticking points, because with rigid form on this particular exercise that will be tough. let me see if i can find a video link of rigid vs. what i want you to learn, and I'll post it.

in the meantime, deadlifts, squats, dumbell bench press, dumbell overhead press, dips, rows, (both the regular and the overhead style) , and negative pullups... that should be enough exercises for a full body workout except the calves and abs. for those it's ladies choice. You don't really need direct bicep work if you are hitting the back well, because almost all back work involves the biceps, but if you're dying to work the biceps directly (most of us can't help ourselves when it comes to showing off that arm muscle, lol) so you can do standing barbell curls. At least it's a big movement weight wise, and involves a little bit of the front deltiods too. Personally, if I'm really in the mood for an extra 3 sets of something on Pull day, I do incline hammer curls. It's kind of a hard movement for a beginner though. I'll see if I can find a video for it. The reason I like them is because after all the back work, it's the only angle i can hit my bicep from that hasn't been done. (arms slightly behind the torso- so the bicep is in a stretch position) Again- now we're getting into more complicated stuff, when in reality all you need are the basics at this point.

brb with a couple of links.

[tawney76]

http://www.youtube.com/watch?v=Xoc8pWlB8CM&feature=related

http://www.youtube.com/watch?v=rOK-Dyz0r1Y

The first link is to a guy doing very rigid so called "correct seated rows". The second link is what I was talking about as far a pull back Pump type of movement. That small momentum, call it a small 'cheat' if you wish, opens the doors for that next pin hole down. I started at about 70 pounds, learned that movement from my husband, and over the course of one year I managed to get up to 170 pound rows. I can 'perfect form row' 150 for 8 easily. But without that small technique, there's no question I would currently be more in the 100-110 area right now. lol

Hope that helps.

[BB_Surf]

Incredible job ladies! Keep it up.

[shelleyt2005]

tawney

I can see what you mean. Yes, the rigid one would be me. I thought that is the way you were always supposed to do it. Now I know better. I will try your version on Wednesday of next week, that is when back day is again. Maybe I will try it on monday, just to see.
Thank you once again, you are like a godsend to me, helping me out the way you are.

[carl1174]

I think a lot of females are affraid of getting big muscles or looking too masculine. What they don't realize is that genetically/hormonally they are already at a disadvantage to men as far as muscle gains AND bodyfat loss. For them to say, "I don't want to get big muscles." is like a guy who is being asked to work a double at McDonald's saying, "no, I don't want to get rich."

It always makes me giggle, because I'm thinking, don't worry- nomatter what you do you probably won't.

As far as you reaching the 225 goal- you are closer than you think. It was a LOT harder getting from 95 to 185 than it was going up to 225. The stronger you get with squats the more confidence you get. (which you seem to have a lot of) it's almost like you start to build up momentum. The fact that you train in a gym with all pink dumbell girls, and half-hearted guys is good- because that pride and vanity serves to fuel you passion and drive. TRUST me... when you're looking good and showing off, vanity goes a LONG WAY to forcing that last heavy rep out.

My husband trains with me set for set, so that also helps a lot. When one of us doesn't want to push, usually the other one does, so it make it all work out.

I'm not sure what your rep scheme is on squats, but for the heavy compound exercises like squats and deads I use the 3 rep thing. Even though I can do many more, I stop at 3 and add 20 pounds. by the time I pyramid up to 225 i still have plenty of juice left to push and i can usually add an extra 2 1/2 to 5 pounds to my last set on every workout. That's how I got from 185 to 225 in such a short time.

I went and checked out your videos and pics. The last video looked great, I can see your point about bodyfat. When you walk away from the camera your rear shoulders bulge and flick- don't you just love that!

I'm gonna figure out how to download a little cell phone video my husband did of me curling the other day.

Thats a fantastic tansformation. I have been trawling around here looking for a routine for my wife, she basically wants your shape, she is same height as you and weighs the same as in your before pic, but her bf is slightly lower (she has quite a bit of muscle already). I know its asking a lot, but could you give me a training program to get her started (the bit you said about the pull ups was inspired - she currently does them assisted and is about 25lbs off full body weight for reps). Thanks in advance.

Carl.

[kaylabree]

This is one of my progress shots.. i have more on my page.. i have been working for just over a year now and am really wanting to reach my goal by December... I am very close so it is exciting to see it all coming full circle...

wow girl! awesome job!!!! keep it up!! :)

[MuscleMom]

Kudos to all of you! Great job!!!

[shelleyt2005]

Tawney76
watched your videos on youtube, what an insperation you are. I hope that one day I can grow up to be just like YOU!!! seriously, you really are helping me out, and giving me great advice and I really appreciate it.
Do you think that you could give me a sample of your workouts, maybe I could try to follow the same ones. That way, one day I to will see wonderful results.
Thank you for all of your help
shelley

[FitBunny7]

a bunch of pics dotting the line of progress i have made just thrown into one big pic

[LunicaAshes]

Here's my progress so far:

http://im1.shutterfly.com/media/47b8d722b3127ccec55391722bbc00000040O00AbOWTNy0cuW IPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

http://im1.shutterfly.com/media/47b8d722b3127ccec5539792aa6f00000040O00AbOWTNy0cuW IPbz4I/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

We're the same age, height and weight! *Cues Twilight Zone music*

Excellent progress! I love threads like these.

[MalibuDebi1972]

I started at 135-140 pounds, 28-30% bodyfat 5'2".

I'm currently at 125 pounds, 12% bodyfat

As far as strength and such, I pretty much couldn't even bench press the bar by itself even 2 or 3 times when i started. and it swayed side to side when I did.

Currently I can bench 145 for 3 sets of 8.

Everything else moved up too, and I'm thinking about trying a competition next summer just to see how I would do.

Tawney

Tawney, this is transformation is amazing. How long did it take you?

[Verti-gal]

We're the same age, height and weight! *Cues Twilight Zone music*

Excellent progress! I love threads like these.

Same stats and very similar goals too. Congrats on the progress.

[tawney76]

MalibuDebbie1972 said:
"Tawney, this is transformation is amazing. How long did it take you?"

It took one year.

I try not to think of it as 'finished' yet. Now that I reached and passed all the goals I set for myself last year, I want to compete in a local or state bodybuilding contest and win. To do that I'll need to bring any weak points up to par, and get my bodyfat dialed in perfectly, but the fun part is getting there.

[tawney76]

Shellyt2005: You've got a great attitude, and I suspect that a year from now you're gonna be ripped to shreds. I'm reluctant to just give you a program without meeting you, spending any personal time with you in the gym, etc... but what I will do is give you some tips on the little things I've learned along the way. I think those kinds of things apply to anyone who is trying to get into good shape in the shortest possible time.

1) The very best "Suppliment" is a good diet. Not Big Bucks Super Grow Anabolic Imitator 6 Pack Maker! (you get the point) Protien powder however can be very useful, and worth buying. Labrada lean body seems to have the best nutrition profile, taste, cost and amount of protien per serving with low carbs, sugar, cholesterol and fat. That's what i use.

2) Swiss balls and similar fads are a waste of time. If I have one hour to work my legs 2 times per week, I will spend it on compound exercises like squats. They will induce CHANGE. Balancing on a Swiss ball will unduce a lot of head scratching next year when your legs still look crappy. Your trainer will be happy though, because he will have one years worth of dues.

3) Compound exercises RULE. Even in 12-21 rep situations. They should always be the foundation of your program. Isolation exercises are like desert... if you have room for desert, eat it. If not, who cares cause dinner will get you through. Especially when you are a novice. People who have been at it for one year (like me) are still beginners- don't kid yourself.

4) Never underestimate the power of pullups & dips for upper body. There is real science behind moving your body around instead of moving the weight around your body. If you have a choice between rows or pullups, CHOSE PULLUPS.

5) Give yourself solid rest days. I mean those wake up at noon lazy girl days-not the up at 8am to clean the house rest days. You need rest days where after you finally wake up you just crawl to the couch and watch tv all day and don't move except to pee. Hard work needs hard rest.

6) eat every 3-4 hours a SMALL meal with lean protien & complex carbs. Avoid carbs after dinner, and once every week or two you should cheat one night and have your favorite junk food. That means ONCE. It'll keep you sane.

7) Do not take gym advice. This one will be hard. Every tom dick and I know it all even though I'm puny because I used to be big, is gonna try to give you advice. They will offer it even when you don't ask. Just say, thanks, walk away and file it in the appropriate compactor. Winning advice comes from winners. (I appologize if some people find this offensive, but I truly feel that it does) if you need to learn how to do something great, just take the advice of people who have achieved it. hint- this person will not be the local trainer looking at women's butts on the stair steppers.

8) Don't be affraid to adjust your program to keep the progress coming. My husband changes our program a little bit every 3-4 months when we stop making progress. We keep the basics there, but we do experiment.

9) You better find a way to make this fun. If you don't, you'll quit before long. Make a game out of it if you have to, a competition between you and your husband, you and other gym friends, whatever- just find a way to stay truly inspired, and having sh*tloads of fun. If you do, you'll always look forward to grabbing that gym bag and getting your butt out the door.

Good Luck-

[sandy131]

a bunch of pics dotting the line of progress i have made just thrown into one big pic

Excellent job! :)

[sandy131]

some before and afters :

[shelleyt2005]

thank you for putting in the time to give me words of encouragement and helpful advice. I will use the advice, as I always do.
As for friends or husband working out: Unfortanately, I do not have any friends that work out, or if they do it is only to videos at home, so I dont have that to make things fun, and my husband, well, he has not been in a gym for a few years. He is really not all that happy that I go. So.... I am pretty much on my own when it comes to gym time, but I can try to make it fun for myself. Coming to these forums, and getting ideas from the gym goes here will help me out. So I will just stay on my path, lift heavy and not look back.

[shelleyt2005]

Sandy131
you are looking really good, GREAT job!! Dont you love feeling good about the progress that you have made? That is the best part of it all.

[sandy131]

Sandy131
you are looking really good, GREAT job!! Dont you love feeling good about the progress that you have made? That is the best part of it all.

Thank u ! yes I really enjoy seeing ther result it makes all the pain worth it and definatley spurs me on to produce better results :)

[shelleyt2005]

Tawney76
made myself push harder with the rows today. I still have a ways to go, but did a lot better than last time. Before you know it, I to will be able to do pull ups :)

[ssj4veggeto1008]

I love to see someone get the body they want.

[tawney76]

Tawney76
made myself push harder with the rows today. I still have a ways to go, but did a lot better than last time. Before you know it, I to will be able to do pull ups :)


I'm proud of ya girl!!! You actually sound like you took me dead serious, and now you're walking the walk. 3 months from now, you'll be posting pullup videos on youtube! LOL and when you can do pullups your biceps are gonna start to explode! LOL
(make sure you take some pics of you flexing right now so that you can show everyone a comparison later)

just today I finally started using a 25 pound plate hanging from me when I do pullups. That felt really good, and it got a lot of looks. My husband took my picture today with his cell phone when I did incline curls, check it out.

EDIT: Here, I just added to the pic- I put one of me just before I could do pullups. I remember the day my husband took the before pic, because I wouldn't pose for him. LOL I thought it was silly at the time.

ps> what weight are you on right now with the upright machine rows? and reps? I wanna keep tabs on your progress.

[shelleyt2005]

Tawney76
your arms just look so amazing. I can really see the transformation you have made with your before and after picture. Something to really strive for.
Yes, I have taken all of the information and suggestions you have given me to heart, and it has helped me push myself harder and harder at the gym. Now I make sure I push so hard that it is actually uncomfortable. Before I was just going in and kind of sailing through. Now I feel like I am actually going to make changes. It is a lot of hard work, but looking at your before and after pictures it is definately well worth it.

[pacificgrl]

these transformations are incredible!

tawney - thanks for giving such thoughtful replies! i'm totally motivated by your progress. i'm starting out at the wobbling bar stage. what was your lifting split when you very first started and how did you include cardio?

[MuscleMom]

I'm proud of ya girl!!! You actually sound like you took me dead serious, and now you're walking the walk. 3 months from now, you'll be posting pullup videos on youtube! LOL and when you can do pullups your biceps are gonna start to explode! LOL
(make sure you take some pics of you flexing right now so that you can show everyone a comparison later)

just today I finally started using a 25 pound plate hanging from me when I do pullups. That felt really good, and it got a lot of looks. My husband took my picture today with his cell phone when I did incline curls, check it out.

EDIT: Here, I just added to the pic- I put one of me just before I could do pullups. I remember the day my husband took the before pic, because I wouldn't pose for him. LOL I thought it was silly at the time.

ps> what weight are you on right now with the upright machine rows? and reps? I wanna keep tabs on your progress.


GREAT job!!

[shelleyt2005]

Tawney76
today was back day once again, and I am pushing myself. I am finally able to go 80 pounds for 8 reps, two sets. I know that I have a ways to go, but it is much better than the 50 I was doing. So slowly but surely I am making my way up the poundage. I am more determained than ever now, so I will get there.

[shelleyt2005]

Here is my lil bicep now, and in a few months from now, it will be something to be proud of.!!!

[tawney76]

these transformations are incredible!

tawney - thanks for giving such thoughtful replies! i'm totally motivated by your progress. i'm starting out at the wobbling bar stage. what was your lifting split when you very first started and how did you include cardio?

LOL, I have to giggle cause I just clicked over from another thread, I'm loved & hated both- it's kinda weird! OK- anyway... I remember the wobbling bar stage very well. If you are anything like I was, you probably feel like you will never be able to do the exercise right and you want to have someone show you a different exercise to replace that one. I had many arguments with my husband back then, calling bench pressing and dips "impossible" and "stupid". My original routine was a little less involved, and it had a lot less compound stuff. I had never lifted before, and my husband wanted me to keep coming back till he could as he called it, "get a habit started." So I worked out the same 3 day split- pull day, push day, and leg day(with abs) but only one compound exercise and a few isolation things. After 3-4 months passed, he started introducing another compound movement every month, and taking 2-3 isolation ones away. Now after a year, I do all compound, and maybe one isolation thing if I have time. He tries to keep my workouts no longer than one hour. (it's hard sometimes to meet that though- but I do take note of the time when I start)

If I had it to do over I would do the program I'm on now, but to be honest- I might have quit if I had to do the program I'm on now, so he did a good job of keeping me just interested enough to get to the good stuff later. It's very hard to guide you without seeing you in action, and knowing you as a person. I don't want that to sound like a cop-out, but I'm being as honest as I can.

The one recommendation that I WILL give you sight unseen is this: YOU WILL GET TO THE POINT WHERE YOU OWN THOSE MOVEMENTS. (it's probably hard to believe or visualize right now, but there will come a day much sooner than you can imagine when you will be pumping that bar with plates on it like a champ. You will pull yourself over that chinning bar and feel like your grip is solid, and you will squat down with rattling plates overhead and feel that kinda victory feeling that men have been feeling since their high school sports days. You will. So work towards it patiently and with the certainty that it will shortly arrive. I can promise you that it will surprise you one day out of the blue because you won't even know what day it all started to come together- it just DOES.

All the Best girl! keep us updated with pics and threads.

EDIT: I forgot to answer the cardio thing- I did 20 minutes on the stair stepper after my workout. That didn't burn fat too well (for me anyway) sooo... through trial and error I switched it to 530AM the minute I open my eyes in the morning, and then I could see the fat loss effect working VERY well. Remember- this is MY experience only... other peoples bodies may respond differently. But in my case, 20 minutes as I literally woke up on the stair stepper did wonders compared to the other way. I do the 20 minutes pretty much every morning or at least 5-6 days per week. Since it's a low intensity thing I don't find it to be too much overtraining on my body.

[bambifox]

Wow...this thread is great. Glad I found it! Well here's my before/after pics. I started healthy eating and cardio 1/5/08, but this pic was taken at my fattest weight of 185 lbs.

Before (185lbs)
http://bodyspace.bodybuilding.com/img/user_images/growable/2008/03/28/13944432/progresspic/1013792.jpg

Current (143lbs)
http://bodyspace.bodybuilding.com//img/user_images/growable/2008/10/09/13944432/progresspic/2022342orig.jpg
http://bodyspace.bodybuilding.com//img/user_images/growable/2008/10/09/13944432/progresspic/2022362orig.jpg
Sorry for this blatant ASS pic, but it must be shown...NEED HELP!!:eek:
http://bodyspace.bodybuilding.com//img/user_images/growable/2008/10/09/13944432/progresspic/2022562orig.jpg

Tawney - First...CONGRATS again...your bod is outrageous and the bf% I WANT! I took my bf% using the accumeasure and it says 14.4%, but I don't believe it, cuz of that chunk of fat still remaining in my ass and around lower hips. I just started lifting 18 days ago...so I'm only using the bar weight to squat. I have a complete home gym (where I w/o), but it's difficult to figure out what to do sometimes or if I'm doing it right, cuz I'm by myself.

Can you offer any suggestions for building my glutes, hams and finally getting rid of that stupid ugly chunk of fat around my ass/hips? From the front...I think I look nice and lean, but the back of my body looks like it fell asleep...please HELPPPPP! /end rant...thanks:)

[shelleyt2005]

Tawney76
i have read some of the threads where they are not very nice to you, and I really do not understand. You have been so very helpful to me, and nothing but honest and I really appreciate that.
Since writing you back and forth, I have become a lot more determained to lift heavier. I am pushing myself now, which I was not doing before. I get discouraged sometimes, but then I just look back at your before pics and think to myself, well if tawney can do, than so can I. I just wish that I had someone like you do to help me out. I am pretty much on my own here, with only your posts to help me through, so I am so very thankful for that. As silly as it sounds I find bars where ever I can, that I can do pull ups on. They are low to the ground (talking about he ones at work I have found) so it is kind of cheating I guess, but I can usually do 1 or 2 (not very many, but at least I can do that). I do that few times a day. sometimes I cannot even get one out, but I do negatives like you said I should work on. I just hope that nobody catches me, because they will probably think that i have gone over the edge LOL
Bambifox- you look AMAZING!!! You have done such an awesome job, you should really be proud of yourself. I hope that one day I will be able to put on a bikini and be proud to show it on here. Right now, that is just not going to happen.

[haven-lily]

this is an awesome thread. you ladies have inspired this newbie. awesome job.

[bambifox]

Shelley - Thanks so much for your encouragement!:) IDK what your talking about, but I saw your progress pics and all I thought was WOW!:eek: You look great. I find it not only "therapeutic", but also "necessary" to show my flaws...cuz this is the only way I'm gonna correct them. It would be nice if the rear part of my body was a nice as the front...but it's not. It would also be nice if my left bicep was nearly as big as the right...but it's not. It would definately be nice if I had started lifting when I started my cardio and eating right on 1/5/08...but I DIDN'T...TIME TO ACCOUNT FOR IT...AND CORRECT IT!:D

I totally understand what you mean about being in this "by yourself". I am too. Thus far, my entire fat loss journey has been "alone". I work at home...work out at home (however, I do have a home gym)...I'm my own cheering squad...so, like you...the only motivation, advice and encouragement I get...is here at bb.com. AND, I like you appreciate people like "Tawney" who pull no punches, and take no prisoners...but then again, it might be the New Yorker in meh...or the sheer stubborness in me...I NEED someone to say, "hey...WTF r u doin...b*llsh*t...get off your a$$ and give me 20 and stop with the f*ckin excuses already"! LOL! True story.;)

[shelleyt2005]

Bambifox
I do go to the gym, but by myself. I really like it there. It is pretty quiet, and not a lot of people coming in trying to compete with one another. I go in at five in the morning (I have two jobs) so there is not really anybody there. So I go to the gym, then come right home and get on bb.com to write in my journal, and to read up on the people that I find to be like role models to me. You know, people who have been there, and look fantastic now. Tawney is definatley one of them. It really helps me out a lot. Then I do not feel so alone.
I have a significant other, that does not understand my time at the gym. He would rather I would be over weight and out of shape. Not sure why, but that is not who I want to be, so there is a problem there sometimes. Or he will say stuff like, I thought you were working out at the gym, you cannot tell. That really hurts my feelings because I do work out so very hard.
But now, with new determination, and help from everybody here, he will not be able to say that pretty soon.

[MuscleMom]

Hey Bambifox....long time no see. Looking hot!

[bambifox]

Shelley - "Alone" is "Alone"...doesn't matter if your standing in a crowded room honey:) But the good news is that you've come this far by yourself...so you can make it the rest of the way that way too;) I have a "significant other" that is totally unsupportive and says mean and evil things to me:( Sure...for that moment, it gets me down...but then I channel my "hurt" feelings into a "vengeful" workout and remind myself that he is simply being "insecure" and "jealous" which further confirms to me how "fabulous" I must be doin;) With over $13K worth of gym equipment at my house..I don't even have a pull up bar!!!:mad: Good thing there's one at my local park (I run there sometimes and they've got these wonderful little workout stations with pull up bars and situp stations, etc.). Thanks for your encouragement as I hope I can encourage you as well:)

MuscleMOM - Hey there!!! Thanks...I'm working on it...finally started lifting. I'm on day 21 or 22 (sorry, getting old:() and I'm loving it. I'm also doing the Keto diet. I'm blogging my entire journey to super hot fitness chick on my bodyspace (this way I don't get in no trouble..LOL) Donno what I was so scared about...but better late than never!

[shelleyt2005]

I wish that we had a park around here like that. that would be nice. I am sorry to hear that you have someone in your life that does not support you. It is hard. I deal with it everyday, and it does get me down. But I KNow that I am doing what is best for me, and if he does not like it, then he must not care about me as much as he says he does.
You do give me encouragement, so thank you. I just love all the people on this site, they are absolutely wonderful

[tawney76]

Tawney76
i have read some of the threads where they are not very nice to you, and I really do not understand. You have been so very helpful to me, and nothing but honest and I really appreciate that.
Since writing you back and forth, I have become a lot more determained to lift heavier. I am pushing myself now, which I was not doing before. I get discouraged sometimes, but then I just look back at your before pics and think to myself, well if tawney can do, than so can I. I just wish that I had someone like you do to help me out. I am pretty much on my own here, with only your posts to help me through, so I am so very thankful for that. As silly as it sounds I find bars where ever I can, that I can do pull ups on.

No that doesn't sound silly at ALL!! It's killer. keep doing those. Pullup experts do the same thing- so you are on the right track by finding and taking on as many possible makeshift pullup bars that you can find!! LOL bravo!!

Yes, there have been some threads where people didn't like what I had to say. The world will turn. The truth is, I spoke my heart and mind. When the BS meter in my head goes ape-sh*t to warn me, I listen to it. There have been times in my life when I accepted BS being shoveled at me, and smiled and said, MMM Yummy sh*T... but those days are over. You shouldn't post threads for open discussion & opinions unless you ACTUALLY WANT IT. That's my feeling on the subject.

I'm very sorry about your husband being non-supportive. I don't know him (and can't say for sure) but if I were to play the odds I would guess it might be a jealousy thing. You being a hot hardbody 10 is NOT in his best interest, especially if he is not Brad Pitt or Bill Gates. The negative feedback he is giving is probably intended to keep you in a safe frumpy, chunky, no makeup lose sweats, non-attractive state that makes him feel "safe".

At least you know he loves you- he is kind of doing the wrong thing, because he should be building you up. But a lot of men don't know any other way to admit out loud that they are affraid Tom Cruise is gonna swoop down and take you away when you look all ripped and sexy as sin.

Try to put yourself in his place. Maybe you could confront him with what we are talking about and change his entire attitude towards your exercise by making him clearly understand that the exercise is simply emotional and physical therapy for you, and that if you were gonna leave him you would have the strength and smarts to get it done fat & ugly just as easily as you would be able to do ripped & hot. Make him understand that men's compliments will never dent your armor when it comes to loving him. If you look into his face and you verbally make him understand this, I think that he will change his behavior about it. But you must be sincere and serious when you do it, and make the effort to give him the words that heal a heart, so that he will BELIEVE that it's the truth. JMO

hugs,
Tawney

[bambifox]

Tawney - I posted my before/after pics on the page before this.

First...CONGRATS again...your bod is outrageous and the bf% I WANT! I took my bf% using the accumeasure and it says 14.4%, but I don't believe it, cuz of that chunk of fat still remaining in my ass and around lower hips. I just started lifting 18 days ago...so I'm only using the bar weight to squat. I have a complete home gym (where I w/o), but it's difficult to figure out what to do sometimes or if I'm doing it right, cuz I'm by myself.

Can you offer any suggestions for building my glutes, hams and finally getting rid of that stupid ugly chunk of fat around my ass/hips? From the front...I think I look nice and lean, but the back of my body looks like it fell asleep...please HELPPPPP! /end rant...thanks

[GoutDeMiel]

I am sorry to hear that you have someone in your life that does not support you. It is hard. I deal with it everyday, and it does get me down. But I KNow that I am doing what is best for me, and if he does not like it, then he must not care about me as much as he says he does.


I met my ex while I was in the military and I was pretty damn ripped and proud of my body. He hated it. He thought it was too manly (but it attracted him, didn't it!!)
After I was separated from the military, I was bit by the Hollywood bug and let my muscles atrophy until I was grossly skinny. I was a smaller pants size, but looked much worse. He liked me like that so I liked it.
Then we broke up a year ago and the first thing I did was vow to get ripped again.
This is my two cents, and I don't know the situation you are in, but I've learned that relationships like that have the potential to be dangerous. Don't let his "unsupportiveness" in your quest for a new body seep into anything else....its a slippery slope and can lead to a lot of pain. You are better than that. We all are. Just be mindful and watch out for yourself. Insecurities like that are usually an indication of a larger problem.
Talking about it may help. My relationship was so bad that I couldn't sit down and talk to my ex about that. He didn't even want me to cut my hair shorter than my nipples or have it any color other than blonde.

So now my hair is at my chin and dark brown. And I have beautiful muscles to boot. http://forum.bodybuilding.com/images/icons/icon11.gif

[shelleyt2005]

Another day, another ten pounds on my rows. I was able to do 90 pounds for 8 reps. Not much, still have a ways to go, but try a little harder each time I go in. My lat pulls are still a work in progress. Still cannot do more than 70 pounds for 10 reps. This I will really have to work on. I will still practice my pull ups at work. If I can get one out, I can at least do the negatives. I can do those pretty good.
Well, getting ready for another wonderful day at work. I hope that everybody has a wonderful day!!!

[tawney76]

We never talked about it before shelley, but sometimes the progress you make will not be linear. If you take a person's progress chart it usually resembles a heartbeat monitor more that a straight line climb type thing.

You seem to be making good progress, but there will be some spots where you make none at all for a couple weeks (and maybe even backslide just a little) but when you do start climbing again it will be a sudden JOLT. Strength increases sometimes feel that way. Just keep doing what you're doing. If you're rowing with 90 for 8 reps, you're not very far from being able to do a decent set of underhanded chins.

Don't be discouraged about the lat-pulldowns, the weight you can use on those is supposed to be less than on the rows at this stage of the game.

[tawney76]

Tawney - I posted my before/after pics on the page before this.

First...CONGRATS again...your bod is outrageous and the bf% I WANT! I took my bf% using the accumeasure and it says 14.4%, but I don't believe it, cuz of that chunk of fat still remaining in my ass and around lower hips. I just started lifting 18 days ago...so I'm only using the bar weight to squat. I have a complete home gym (where I w/o), but it's difficult to figure out what to do sometimes or if I'm doing it right, cuz I'm by myself.

Can you offer any suggestions for building my glutes, hams and finally getting rid of that stupid ugly chunk of fat around my ass/hips? From the front...I think I look nice and lean, but the back of my body looks like it fell asleep...please HELPPPPP! /end rant...thanks

Bambi- I think your body is pretty hot looking if you ask me. LOL

I don't know what "ugly-fat chunks" you are talking about? To my eyes, you seem to be talking about your female fat configurations in your butt, hips, inner thighs and upper rear thighs. This combination all together create the hourglass lower shape of a woman. When you look at your ass pic without a head (or better yet- if you cut the pic off below the bra line) the people who see it can automatically tell that they are veiwing a picture of a WOMAN not a MAN. They can tell this ONLY by vurtue of the fact that your natural female fat deposits are in those spots. If you were super chiseled in all those areas you would be much more 'boyish' looking. IMHO

Personally I think you look great. The estrogen we women have in our bodies tells the fat to stay in those spots, just like in a man it sends it to the mid-section instead and makes them have male pattern baldness, etc...

Yes, You CAN work on slimming down your bodyfat even more (which will slim these areas out some more) but keep in mind that it will also come off of the rest of you at the same time. You Can-NOT spot reduce fat without surgery. It's either lose the bodyfat "as a whole" or go under the knife. If you get down to a True 12% bodyfat, it will look more to your liking probably, but it will require a very strict daily diet, and cardio. It will also give your upper torso that ripped muscle look (if that's what you want) but beware! LOL I know from experience that once you start going for perfection, you will always want to have more perfection, and more, and... (you get the idea)

My opinion is that your bodyfat level is very nice now (assuming that you don't want to compete in bodybuilding contests) and I would work more towards a maintinence program of "light" weight room workouts-cardio-and a fairly healthy diet. Enjoy your new sexy body and don't feel like you have to scrape your figure down to perfection with a spoon! You look super yummy already.

PS> since you are alone, keep the squats light. it could be dangerous if nobody is there to help. Use deadlifts as your main strength exercise instead. You can go heavy with those and still put it down safely if you get stuck without a spotter. You can also do variations that focus on the hamstrings (straight legged, etc) I'll see if i can find a couple of links for you that show proper form.

PSS> Your Disclaimer is GREAT.

[MusclestotheMax]

I still have a ways to go, but at least I am not like I was a couple of years ago.

You look great!

[bambifox]

Tawney - Thanks so much. That means a bunch coming from you. I like your "straight" approach...I respond best to absolute honesty!:D I understand what you mean about "womanly curves". I want to keep them, but I want to re-define the shape of my butt (for lack of better words:p). I'm looking for more separation. To better illustrate...here's the bod I'm going for:

http://bodyspace.bodybuilding.com/img/user_images/growable/2008/08/05/361058/progresspic/1672892.jpg


Here's the BUM I'm trying to get:
[img]http://bodyspace.bodybuilding.com/img/user_images/361058/progresspic/734232.jpg

Here's the bum I have now:(
http://bodyspace.bodybuilding.com//img/user_images/growable/2008/10/09/13944432/progresspic/2022562orig.jpg

Just want more separation and size in glutes and hams...ya know? Tryin to get there...but not sure wuts best??? BTW, your hams/glutes are smoking (and you certainly don't look like no boy) and also another good example of what I'm tryin for.:)

[soleuvanathlete]

I am overwhelmed by the progress in these pics - great job to all you hard-working ladies!

Here are mine. I haven't yet taken what I would call official "progress pics", but I sure wish I would have started the day we joined the gym, back in January 2006.

The first pic is from our wedding trip to Sandals Whitehouse in Jamaica in July of '05, the second is from this past June of '08.

http://i281.photobucket.com/albums/kk233/fit2atee/1023BabeonDeck-1.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0462.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0472-1.jpg

[shelleyt2005]

I am overwhelmed by the progress in these pics - great job to all you hard-working ladies!

Here are mine. I haven't yet taken what I would call official "progress pics", but I sure wish I would have started the day we joined the gym, back in January 2006.

The first pic is from our wedding trip to Sandals Whitehouse in Jamaica in July of '05, the second is from this past June of '08.

http://i281.photobucket.com/albums/kk233/fit2atee/1023BabeonDeck-1.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0462.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0472-1.jpg

wow, you look great. So you have been lifting for two years. Awesome. I have only been doing it for a couple of months.

Tawney- thank you for letting me know about the progression. I am glad that you warned me now, otherwise it would have come as a big surprise the day or days that it happened. So i wont get all freaked out when I have a problem lifting heavy one day. I am also glad about the lat pulls. I was wondering why I could go heavier with the rows than I could with the lat pulls, now I know.
I hope all you ladies had a wonderful day!!!

[Shera]

I started at 135-140 pounds, 28-30% bodyfat 5'2".

I'm currently at 125 pounds, 12% bodyfat

As far as strength and such, I pretty much couldn't even bench press the bar by itself even 2 or 3 times when i started. and it swayed side to side when I did.

Currently I can bench 145 for 3 sets of 8.

Everything else moved up too, and I'm thinking about trying a competition next summer just to see how I would do.

Tawney

what i love is that its only a 10lbs difference but you look liek an entirely different person...let that be alesson to us scale slaves !

[soleuvanathlete]

Thanks for the compliment Shelley! I checked out your profile and you are making GREAT progress! Keep it up. Are you finding that being 40-something makes staying in shape all the more difficult? All of the sudden, I feel like I have to be extra diligent with my diet and work out harder and harder, or I quickly regress... UGH! But I do love the feeling of an intense workout and being proud that my hard work pays off!

[bambifox]

I am overwhelmed by the progress in these pics - great job to all you hard-working ladies!

Here are mine. I haven't yet taken what I would call official "progress pics", but I sure wish I would have started the day we joined the gym, back in January 2006.

The first pic is from our wedding trip to Sandals Whitehouse in Jamaica in July of '05, the second is from this past June of '08.

http://i281.photobucket.com/albums/kk233/fit2atee/1023BabeonDeck-1.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0462.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0472-1.jpg

WOW...you look like an entirely different PERSON! Great transformation there. How long did it take you to recomp like that...you lost a ton of bodyfat too! Great job!:D

[shelleyt2005]

Thanks for the compliment Shelley! I checked out your profile and you are making GREAT progress! Keep it up. Are you finding that being 40-something makes staying in shape all the more difficult? All of the sudden, I feel like I have to be extra diligent with my diet and work out harder and harder, or I quickly regress... UGH! But I do love the feeling of an intense workout and being proud that my hard work pays off!

Thank you right back. Yes, being over 40 kind of sucks. It used to be so much easier back in the day, but I push myself so much harder now than I did back then. Sometimes I do not enjoy it while I am doing it, like today (leg day, which I have a love hate relationship with), but I feel AWESOME and accomplished when I am done.
Keep up the good work. You look amazing, and it really shows how much hard work you have put into it.

[soleuvanathlete]

WOW...you look like an entirely different PERSON! Great transformation there. How long did it take you to recomp like that...you lost a ton of bodyfat too! Great job!:D

Hey Bambi! Can I give you a big ((((hug))))? You made my day! While I am still "recomping" (it seems to be a constant struggle), I would guess that it took about 1 1/2 years of lifting heavy, being diligent about my DIET, and working on and off with a personal trainer that led to that transformation. I have to say that while I "look like an entirely different person", I really AM an entirely different person. That's what this lifestyle has done for me - made me happy, confident, healthy and much more fun to be around, in general!

I checked out your photos -and, I have to say, WOWZA! First, I LOVE your new 'do - you are stunning. Your transformation is awe-inspiring - I love your bicep pose where you put "not bad for not lifting". LOL. You are obviously blessed with a muscular physique. Keep up the great work! Hope to see you around the forum!

[bambifox]

Awwwhhh thanks...*HUGGZZZZ galore*!;) I finally got off my stubborn arse and started lifting 25 days ago. I've been seeing a drastic and remarkable difference. I'm still pissed at myself for not starting earlier (like when I first started eating right and doing cardio), but you and others like you have REALLY inspired me to lift. Thanks you too and I'm sure I'll see ya around. Keep up the good work and LIFT HARD!!! Grrrhhhhh!:D

[dualcore]

Kudos everyone...
hmm, this is one way how to really appriciate the well known "before-after" scenario.
there's nothing more gratifying than to see someone becoming what they want, this is what you get for working so hard...definitely worth it!

http://forexdaytradertips.com/img/297/q08q0930rafs/pixel.gif

[dunkonu9]

I am overwhelmed by the progress in these pics - great job to all you hard-working ladies!

Here are mine. I haven't yet taken what I would call official "progress pics", but I sure wish I would have started the day we joined the gym, back in January 2006.

The first pic is from our wedding trip to Sandals Whitehouse in Jamaica in July of '05, the second is from this past June of '08.

http://i281.photobucket.com/albums/kk233/fit2atee/1023BabeonDeck-1.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0462.jpg
http://i281.photobucket.com/albums/kk233/fit2atee/CIMG0472-1.jpg


Great work. I know there is one happy Hubby running around there. You look awesome.

[tawney76]

Tawney - Thanks so much. That means a bunch coming from you. I like your "straight" approach...I respond best to absolute honesty!:D I understand what you mean about "womanly curves". I want to keep them, but I want to re-define the shape of my butt (for lack of better words:p). I'm looking for more separation. To better illustrate...here's the bod I'm going for:

http://bodyspace.bodybuilding.com/img/user_images/growable/2008/08/05/361058/progresspic/1672892.jpg


Here's the BUM I'm trying to get:
[img]http://bodyspace.bodybuilding.com/img/user_images/361058/progresspic/734232.jpg

Here's the bum I have now:(
http://bodyspace.bodybuilding.com//img/user_images/growable/2008/10/09/13944432/progresspic/2022562orig.jpg

Just want more separation and size in glutes and hams...ya know? Tryin to get there...but not sure wuts best??? BTW, your hams/glutes are smoking (and you certainly don't look like no boy) and also another good example of what I'm tryin for.:)

Ok- I already understood what you were getting at, but for some of the newer to bodybuilding folks your example was a good one. The girl you chose is "spookily" similar to you. Truth be told, the one thing that is seperating the two of you as far as that last mile is the bodyfat level she has attained and the muscle mass of her legs. She also appears to be "child free" at that point in her life, which also helps the final slimmed out abs shot. You could reach her shape within a reasonable amount of time with proper diet and leg training. The abs would be similar (with your own genetic 6-pack shape of course, but visible) there may still be a tiny bit of skin/stretch mark just below the belly button spot after the goal is reached, but with rock hard abs the attention will be drawn away from that. I also have a little touch of those marks too, but plan on surgery this year to perfect the area. (so even though my own 6 pack is quite visible, I understand your challenges very clearly) ...The legs are gonna be a tough one only because you really need a squat rack (preferably one of those protection ones that are online at the gym supply stores with the pins.) They are very safe and have adjustable bars you push through the sides to stop the weight bar from going any lower than you want it to go. That way if you can't stand back up and finish your rep, you are safe even if you are alone. Just let yourself fall to your knees and crawl out from under the bar that will be firmly resting on top of the safety bars. It's called a power rack, and would fit in your garage easily. I think a cheaper one might run about 300 bucks 'new'. You could also just do deadlifts, but the squats really do build those massive quads up to look like the girl in your pic. Plump and ripped. I think the rack would be worth the investment if you can fit it and afford it, because you could use it for life, and it also is good for "safe" bench pressing and other movements like safe overhead presses. For the alone home person it's a great idea.

picture of a power rack cage:
http://cgi.ebay.com/PowerLine-Power-Rack-Cage-Squat-Bench-Press-etc_W0QQitemZ190253032138QQihZ009QQcategoryZ62135Q QtcZphotoQQcmdZViewItem?refid=store#ebayphotohosti ng

[bambifox]

Ok- I already understood what you were getting at, but for some of the newer to bodybuilding folks your example was a good one. The girl you chose is "spookily" similar to you. Truth be told, the one thing that is seperating the two of you as far as that last mile is the bodyfat level she has attained and the muscle mass of her legs. She also appears to be "child free" at that point in her life, which also helps the final slimmed out abs shot. You could reach her shape within a reasonable amount of time with proper diet and leg training. The abs would be similar (with your own genetic 6-pack shape of course, but visible) there may still be a tiny bit of skin/stretch mark just below the belly button spot after the goal is reached, but with rock hard abs the attention will be drawn away from that. I also have a little touch of those marks too, but plan on surgery this year to perfect the area. (so even though my own 6 pack is quite visible, I understand your challenges very clearly) ...The legs are gonna be a tough one only because you really need a squat rack (preferably one of those protection ones that are online at the gym supply stores with the pins.) They are very safe and have adjustable bars you push through the sides to stop the weight bar from going any lower than you want it to go. That way if you can't stand back up and finish your rep, you are safe even if you are alone. Just let yourself fall to your knees and crawl out from under the bar that will be firmly resting on top of the safety bars. It's called a power rack, and would fit in your garage easily. I think a cheaper one might run about 300 bucks 'new'. You could also just do deadlifts, but the squats really do build those massive quads up to look like the girl in your pic. Plump and ripped. I think the rack would be worth the investment if you can fit it and afford it, because you could use it for life, and it also is good for "safe" bench pressing and other movements like safe overhead presses. For the alone home person it's a great idea.

picture of a power rack cage:
http://cgi.ebay.com/PowerLine-Power-Rack-Cage-Squat-Bench-Press-etc_W0QQitemZ190253032138QQihZ009QQcategoryZ62135Q QtcZphotoQQcmdZViewItem?refid=store#ebayphotohosti ng

Thanks Tawney! Know wut's funny...I just bought a Power Rack on Wednesday! I got it off "craigslist" for $35bucks! Woo hoo...I went to Walmart and bought the weights (which costs more than the entire Rack)...I have the bar so I'm READY!

You are right though...the pics I posted are of a bb.com friend who is the proud OWNER of the bod I WANT and she IS in her twenties...and without children (I believe) as yet.;) I can live with my stretchmarks (aka battle scars)...and I think the ab development will not be hard for me to attain...it's the rear that's going to be a "challenge". It feels good to know that it IS attainable though...so I'm gonna hit dem SQUATS HARD! and build my throroughly "neglected" hams and glutes up...

I'll keep you posted on my progress...It's only been 25 days since I started lifting and I'm already started to see RESULTS!:eek: I wish I would have known how fast my muscles could grow with lifting. I always thought it took YEARS to develop...but I've been taking pics and I already see clear GROWTH in muscle size. I'm also going up 10lbs every week with my LIFTS..DAYUMMM! LOL! Thanks so much for your truthfulness and helpfulness. We need more here like you;) Take care.

[shelleyt2005]

ok
so I practiced my pull up today, I was only able to get two half pull up out. Does that count as a whole pull up LOL
I did a bunch of the negatives though, working on my form.
I was trying to do hanging ab work today, but I think that I am definaltely doing something wrong. I try not to use momentum, but my body keeps swinging. I would stop, readjust myself, try to only use my abs, but I would swing again. So this is obviously going to take some work. So I finally gave up and went over to the captains chair and did ab work there. All takes practice I know.
Everybody have a great day!!!

[soleuvanathlete]

Great work. I know there is one happy Hubby running around there. You look awesome.

Thank you so much dunk! My husband and I go to the gym together and, while my commitment and drive is slightly greater than his, he has made me one happy wife, as well, with his progress. It's always flattering though to receive nice compliments from other men and I appreciate you taking the time to let me know!

[shelleyt2005]

I have been practicing my pull ups everyday at work and am getting better. I can do about two, then only halfs at one time. Unfortunately, at the gym, since the bar is so far off the ground, I can only get a couple of halfs out. Pretty pathetic, but at least I am trying. One day I will be able to actually get a full pull up on the bar at the gym, until then all I can do it keep practicing.
changed up my routine again this week. HOpefully it will do a better job than my last routine. My legs are what I need to really work on. I mean, finding the right exercises. I do not see any improvement in them AT ALL. My glutes are getting into shape, but my legs just seem to stay the same day after day, week after week. I think I am doing to many exercises at a time for them, and need to find just the right ones so that I will actually begin to see some kind of change.

[nacersusaf]

3827013 3827023

Well here is my contribution... my "Before" when I was pushing 180 pounds, and my "after/current" now that I'm 120. Not the best picture, but you get the idea!

[squatbro]

5) Give yourself solid rest days. I mean those wake up at noon lazy girl days-not the up at 8am to clean the house rest days. You need rest days where after you finally wake up you just crawl to the couch and watch tv all day and don't move except to pee. Hard work needs hard rest.



Not true, you don't want your body to shutdown or become used to being limp while repairing. You should still do things on rest days just get plenty of sleep and no strenuous exersize.

[averill_20]

3827013 3827023

Well here is my contribution... my "Before" when I was pushing 180 pounds, and my "after/current" now that I'm 120. Not the best picture, but you get the idea!

Very inspiring. You were exactly where I am now!