Powerbarsssssss new haircut, I mean workout!

[powerbarsssssss]

Hi ladies! I'm a 20 y/o female weighing 115lbs at 5'3". I'm hoping this journal will help me with consistency. I think just knowing people are following me in the journey will motivate me to go to the gym, even on the days I don't want to. Reading other people's journals really inspire me and I hope mine can do the same for others, one day.

I plan on posting monthly picture updates. I've been going to the gym on and off since June...more off. I've been going 3 times a week for the past 2 weeks, always skipping my 4th day of legs :( I really want to start working on my lower body, so I will say to you all: I AM GOING TO WORK OUT LEGS. Now maybe I'll be less inclined to go back on it :) Anyhoo, here's my current workout and diet :)

Monday: Shoulders 12 reps, 3 sets
10 lbs Dumbbell Press
10 lbs Lateral Raises
10 lbs Front Raises
8 lbs Laying Incline Rear Delt Raises

Tuesday: Cardio

Wednesday: Triceps/Abs12 reps, 3 sets
Dips (8 reps, usually)
10 lbs Kickbacks
10 lbs Cross Dumbbell Tricep Extensions
30 lbs Rope Push Down
15 lbs Skull Crushers

Decline Sit Ups 15 reps, 3 sets
Leg Raises 10 reps, 3 sets

Thursday: Cardio

Friday: Back/Bis 12 reps, 3 sets
? lbs Lat Pulls
? lbs Seated Rows
Back Extensions
Chin Ups, however many I can do.
10 lbs Dumbell Curls
10 lbs Hammer Curls
20 lbs Barbell Curls

Saturday: Legs
Squats
Leg Press
Leg Ext
Leg Curls
Calve Raises
Lunges


I put 1 minute in between set (I will bring it down to 45s, I read this is too long) and 3 minutes in between exercises. I don't want to lose weight, so I'm only doing a couple days of cardio for the sake of my health.


Eating habits, as of late.

Meal 1: Cheerios with skim milk
Meal 2: Protein Shake (post workout)
Meal 3: Low Fat cottage cheese and reduced fat ritz
Meal 4: Lentil soup with reduced fat ritz
Meal 5: Bagel with butter
Meal 6: Morning star tomato and basil burger

[bufchk]

just stay steady and take it day by day. Looks like your diet isn't too bad, the more you learn the more you will be able to change. Nothing wrong with eating late as long as it's a part of you intake already and not extra. Good luck

[powerbarsssssss]

Today I did my shoulder workout. I was surprised I could handle the 30s breaks, since I was used to a full minute. I wasn't much a fan of the rear delt raises, does anyone have any advice on what exercise to replace it with?

So far, I ate

Meal 1: Bagel and morning star tomato and basil burger
Meal 2: Banana
Meal 3: Protein shake and pretzel with mustard
Meal 4: Ritz and cottage cheese

I'll probably have some trader joes vegetable tempura for dinner.

I think I'll be moving my Tricep day to tomorrow, it feels good to be going to the gym more regularly. I'll post a pic tonight so I can monitor my progress.

[twinnett]

Hey there..welcome aboard!! My only suggestions would be to add some good fats and veggies...and to make sure to get protein at every meal...also, I would recommend lifting heavier when/if you can!

[powerbarsssssss]

Hey there..welcome aboard!! My only suggestions would be to add some good fats and veggies...and to make sure to get protein at every meal...also, I would recommend lifting heavier when/if you can!

Unfortunately, I can't lift much heavier right now! I know once I have consistently been in the gym, it will be easy for me to increase the weight. That's always been the case in the past. I feel like a complete weakling using 10 lbs weights when I know I used to be able to use 15-20lbs, but I just can't handle that in my current condition.

I don't eat meat, so a large amount of protein is difficult for me to consume because I have a small appetite. I'm going to try to get in a few protein shakes a day, if I can.

I don't know how I forgot to put veggies in my diet, thanks for pointing it out. I'll get some broccoli and string beans at the grocery store and steam them when I'm home. I'll try to work something out with the good fats, thanks for the advice!

http://i402.photobucket.com/albums/pp104/fitforfat/010.jpg
I'll try to take better pictures tomorrow

[twinnett]

Well you sure LOOK like you lift heavy weights!! how do you manage that?? lol

[powerbarsssssss]

Well you sure LOOK like you lift heavy weights!! how do you manage that?? lol

Lol, er, I coach tumbling, so I lift heavy girls?

I think I lack endurance. I could lift heavier back in the day when I did 8 reps. I tend to develop muscle easily, so I'm hoping it's only a matter of time before I start seeing some improvement in my physique and weight lifting capabilities.

I wanna look like I did 2 years ago!

[kitebean]

Well you sure LOOK like you lift heavy weights!! how do you manage that?? lol


yes I have a hard time understanding how you look like that lifting 10lb dumbells :confused: you must be a freak of nature hahaha

[powerbarsssssss]

yes I have a hard time understanding how you look like that lifting 10lb dumbells :confused: you must be a freak of nature hahaha

And for only 2 weeks, no less! I've always been relatively toned, so I think most of that is just my base. I think I could handle 15lbs for 8 reps, but definitely not 12, so I'll stick to 10lbs for now.

You're all making me feel like a weakling =P I'm just proud of myself for sticking to my diet and not skipping out on the gym. I was pretty tired today and it was rainy, but I know the hard work will pay off in the end!

[powerbarsssssss]

I did legs today! It was a very mild workout because I tend to get awful headaches if I push myself too hard.

(all 12 reps, 3 sets)

50lbs for some leg kick back machine
50 lbs leg extensions
110lbs leg press
lunges with 20 lbs on a barbell
Some one legged exercise for hamstrings with a 15lbs dumbell (had to rely on balance)

I'll be adding squats and hamstring curls next time (I did calves and abs two days ago, that's why it's not listed)

I've been keeping up with my diet. I had my cheat food on wednesday and thursday (half a pint of ben and jerrys low fat fro yo each day). I've done absolutely no cardio, but I've been in the gym 5 days in a row, so I'm pretty satisfied. This weekend I'll be taking off.

[twinnett]

No it's not that I think you're a weakling! lol..it's just amazing to me how awesome you look...like you've been lifting forever!! Lucky genetics!!!

[powerbarsssssss]

I suppose I don't see it as amazing because I compare myself to how I used to look.

http://img.photobucket.com/albums/v258/vagenti/027-1.jpg
Here's my bicep. I'm going to try to get a pic of my legs and abs tomorrow to keep track of my progress.

Btw, thanks for always commenting :) It's nice to know I'm not just talking to myself, ha.

[powerbarsssssss]

I took time off the gym because I wanted to focus on my studies. I had two big exams in one week, so I decided to spend every night studying up a storm instead of spending an hour and a half at the gym.

Today, I went in to do shoulders. The 10lbs was way too easy for my dumbbell presses, so I moved it up to 15lbs.

Finally, improvement =P

[powerbarsssssss]

I upped the weight of my front raises to 15lbs. I feel like it will be a while before I can do 12 reps with 15lbs for lateral raises, so I'm sticking to 10lbs for now.

I'm trying to eat more in an effort to gain a few lbs. I haven't done any cardio and don't plan on it, but I will be working out legs this week!

[powerbarsssssss]

I recently added stair climber to the end of my work outs. I really hate cardio, so this is as close as I'll get =P I like it because I still feel like I'm getting a good butt work out.

I changed my tricep routine a little

I'm still doing 3 sets, 12 reps

- Dips
- Skull crushers (alternate between 20 and 30 lbs)
- Kickbacks (10lbs, but I'm capable of 15lbs now, so I'll be upping that)
- Cable push downs (60 or 50lbs)
- Close arm push ups

I skipped my ab workout last week. I need to get to that.

[powerbarsssssss]

Dragged myself to the gym to do legs. I promised myself I wouldn't skip and Sunday was my last chance.

All 6 reps, 3 sets

110 lbs Glute kick back machine
110 lbs Leg extensions
230 lbs Seated leg press
70 lbs Hamstring curls
110 lbs Standing calf raises
60 lbs Dead Lifts =P I was scared I'd hurt my back if I went too heavy, I don't have a partner to watch my technique!

Anyway, I don't feel like I worked myself too hard, but I'm proud I managed to even go

I don't do squats with a barbell because it kills my spine and I don't have the shoulder flexibility to hold it in place, I get a severe pinching feeling no matter how I adjust :( I'll try to use the smith machine and put towels over my back and see if that helps

Anyone with a sick leg routine, please give me tips!

[powerbarsssssss]

Yesterday, I was able to do 2 sets/12 reps with 20lbs for dumbbell shoulder press. The last set I had to move down to 15 lbs, but I'm VERY happy.
Legs are still sore from sunday and I didn't do abs last week :/

[powerbarsssssss]

I took off a couple weeks for vacation and just got back into the gym today.

I decided to up my weight and lower my reps

*3 sets*

Dumbbell Shoulder press
20 lbs x 8
25 lbs x 8
20 lbs x 8
(Next week I plan on doing the 25 lbs first)

Laterals Raises
15 lbs x 8

Barbell Front Raises
30 lbs x 8
These are SOOOOO much better than dumbbell front raises, I really felt these

Seated Bent Over Rear Delt Raises
15 lbs x 8
15 lbs x 8
10 lbs x 8

It felt great, I'm looking to add another shoulder exercise

[powerbarsssssss]

TONIGHT I DID 25lbs DUMBBELL SHOULDER PRESSES
for all 3 sets!!!!!!

I was really happy about that

http://i402.photobucket.com/albums/pp104/fitforfat/085.jpg

Here's an updated picture of my back. I don't do cardio anymore, so I'm not expecting any definition. I can't really tell if I'm bigger, but I know that I'm stronger!

Edit: Found it and reuploaded it

http://i402.photobucket.com/albums/pp104/fitforfat/010.jpg
before picture

[twinnett]

Awesome job! Looking great!!! Nice biceps!

[powerbarsssssss]

Thank you! It helped boost my ego when the guy next to me was doing 30lbs shoulder presses, haha. Usually they're doing 75+!

Hopefully, I'll be at 30 lbs in the near future!

I'm gonna go take a pic of my abs and legs (though, I'm a bit ashamed) so I can start documenting progress on those. I don't work either hard enough.

[powerbarsssssss]

Ok, I have the shortest torso known to man.

I admit, I don't really spend as much time as I should on my legs and abs :( Maybe this is motivation to actually get some shape to them

Edit: The other pics were too blurry, so here are some better ones!

http://i402.photobucket.com/albums/pp104/fitforfat/126.jpg

http://i402.photobucket.com/albums/pp104/fitforfat/155.jpg

[twinnett]

ummm...I'd be thrilled to have those abs!

[kimm4]

Welcome!! Looks great so far subbed!! I think your pics look good...what's to be ashamed of...nice little physique :)

[powerbarsssssss]

ummm...I'd be thrilled to have those abs!

You are always so positive!

Welcome!! Looks great so far subbed!! I think your pics look good...what's to be ashamed of...nice little physique

You pretty much have my ideal physique!

If either of you have any advice on how to change my routine for the better, I'd really appreciate it! I was told to try super sets, but I don't know much about them

[powerbarsssssss]

upped tricep kickback weight to 20lbs =)
30lbs for skull crushers
dips
60 lbs tricep pushdowns? don't recall the number
thinking of adding another tricep exercise, but have not decided on what

[powerbarsssssss]

Back/Bis

8x3
72 lbs lat pull down
60 lbs low cable row
30 lbs barbell curls
20 lbs hammer curls
back extensions 15x3

drop set? bent over barbell rows
50 lbs 10
30 lbs 10
20 lbs 10

[PremierGirl]

WOW, if you'd had said you have been working out for the last 2 years everyday , I'd without a doubt believe you.

[powerbarsssssss]

I was muscular throughout high school from sports, so it may just be muscle memory.

This is probably the most dedicated I've ever been (lifting wise). Aside from vacations, I've pretty much gone at least 3 times a week for the past few months. My diet is terrible, but it's ok because I'm not looking to cut.

I still don't work out my legs like I should, but I started taking this class that really works out my legs! It's fun and doesn't make me sick =P I may do just calves and abs at the gym since I've very unhappy with how pathetic my calves are.

[powerbarsssssss]

Ok, here's a pic of me trying to do some sort of spread back pose

On a side note, my traps are freaky, I don't even work them out directly

http://i402.photobucket.com/albums/pp104/fitforfat/043.jpg

http://i402.photobucket.com/albums/pp104/fitforfat/045.jpg

Like I said, I'm not cutting, so I don't expect much definition. I do think I've added some size, though.

I don't even care if it's the back of my head, I like my smiley faces :)

[powerbarsssssss]

Took a long break, so I combined my shoulder and tricep work out

Shoulders 8x3
25 lbs shoulder press
15 lbs lateral raises
30 lbs barbell front raises
15 lbs bent over rear delt raises


Triceps 8x3
Dips
30 lbs/30lbs/40lbs skull crushers
60 lbs/72 lbs/65 lbs tricep push downs
20 lbs kick backs
30 lbs overhead extension raises

[powerbarsssssss]

30 lb dumbbell shoulder press now!

[powerbarsssssss]

I figured I would start this up again

SATURDAY

Legs
- Hack squat (I added 110 lbs, I don't know what it weighed total) 8x3
- Leg ext (110 lbs) 8x3
- Ham curls (70 lbs) 8x3
- Lunges (85 lbs, I think) 8x3

SUNDAY

Calves
- Standing calf raises (110 lbs) 10x3
- Seated calf ext (90/100lbs?) 10x3

Abs
- Decline sit ups (with 15 lbs on chest) 10x3
- Roman chair leg raises 10x3
- Cable crunch (60 lbs?) 8x3
- Tuck ups 10x3

Super sets for shoulders

First set
- Dumbbell shoulder press (30 lbs) 8
- Lateral raises (15 lbs) 8
- Cable front raises (20 lbs?) 8

Second and third set
- Dumbbell shoulder press (25 lbs) 8
- Lateral raises (15 lbs) 8
- Cable front raises (20 lbs?) 8

- Bent over lateral raises (15 lbs) 8x3
- Upright rows (50 lbs) 8x3


Tried to make up for slacking on legs and abs. I'll try to keep better track of my weight for future posts!

[powerbarsssssss]

Almost a year ago today, I was this

http://i402.photobucket.com/albums/pp104/fitforfat/010.jpg

and now I am this :)

http://i315.photobucket.com/albums/ll477/plugslut/backkkk.jpg

I would love to compete next year, but I can't guarantee I will be in competitive shape. I'm currently working on building enough mass for figure and if I don't achieve it by next year, I'll just keep on building until I am ready.

My legs are slowly starting to catch up, though I am still pretty inconsistent with my leg workouts. The diet is pretty poor, still. I don't eat enough calories and I don't get very much protein, since meat is not a part of my diet. I know it will be very hard to build muscle if I'm not feeding them properly, so I will do some research. I have not done any cardio at all, since I am aiming for mass, but I need MORE FOOD.

To get to the point of this post, after doing relatively the same routine for practically a YEAR, I finally switched it up :) Which is what inspired me to post

Shoulders
- Military press 70 lbs, 70 lbs, 60 lbs 8x3
- Lateral Raises 20 lbs 8x3
- Front raises (dumbbell and plate) 25 lbs 8x3
- Cable exercise variation where one set consists of three exercises (8x3) I'm sorry, I don't know how to explain it

It was my second time doing the routine and I LOVE it. I feel such a burn! Hopefully, I will see some results :)

[vanillabn]

Hey, I just found your journal today so I will definitely be following along! You look awesome already, and it sounds like you have a good plan down for competing in the future if you choose to :) Keep up the good work! You look awesome!

[powerbarsssssss]

Hey, I just found your journal today so I will definitely be following along! You look awesome already, and it sounds like you have a good plan down for competing in the future if you choose to :) Keep up the good work! You look awesome!

Thank you so much, Vanilla. I was starting to wonder if I was the only one who reads this thing =P

DIET

Meal 1
Oatmeal with strawberries
Yogurt

Meal 2
Egg whites and cheese on a plain bagel

Meal 3
Kidney beans with balsamic vinaigrette

Pre-Workout Meal 4
Oatmeal with mixed berries

Post-Workout Meal 5
Protein shake
Pasta

WORKOUT

Squats
95 lbs x 8
115 lbs x 8
135 lbs x 8
140 lbs x 8


Leg Extensions
140 lbs x 8
130 lbs x 6
130 lbs x 6


Hamstring Curls
80 lbs x 8
90 lbs x 7
80 lbs x7


1 Legged Hack Squats
(I don't know how much the sled weighs, but I added 20 lbs) 3x8


Thigh Abductor
70 lbs x 8
90 lbs x 8
110 lbs x 8


It was kind of a crappy leg workout because I was suffering from a headache and tunnel vision, but it was the best I could do. I used to avoid leg day at all costs because of this feeling, but I've been trying to push through it. Tomorrow I plan on doing calves and abs. I never do abs and it's about time I start. I have spent the greater part of this year building my upper body and I need to stop neglecting other areas.

[powerbarsssssss]

I got up at 7:30 pm today for work and didn't leave until 3:30 pm. I passed the gym on my way home and luckily, I had some spared clothes in the back.

DIET
Meal 1
- Cheerios with skim milk
- Yogurt

Meal 2
- Subway veggie delight with oil and vinegar

Meal 3
- Protein shake (bleh, I'm not liking ON Whey chocolate..any better tasting brands out there?)

Meal 4
- Pasta and pesto
- Carrots

I'll probably make egg whites later

WORKOUT

ABS
- Roman Chair Straight Leg Lifts 10x3
- Weighted Decline Crunch (10 lbs) 10x3
- Rope Cable Crunch (70/80/80 lbs) 8x3
- What I call "crunch ins" 12x3

CALVES
- Standing Calf Raises (130/140/150/150 lbs) 8x3
- Calf Extensions (130 lbs) 8x3
- Calf Raise on Step with 25 lbs in hand 10x3

I didn't feel much of a burn and I'm not sore, but I'm just glad I got in the gym. I'll try to push myself harder next time.

[powerbarsssssss]

Alright, I decided to post pictures of my legs, though I'm not proud of them. I didn't work out lower body until somebody pointed out to me that I was starting to look unbalanced.

I am still not entirely consistent, but I work them out much more frequently than I did in the beginning of the year. Prior to that, I didn't work them out at all. Ugh, the epitome of a meat-head, I know. I will no longer be the gym type who only works upper body. Expect to see some progress in the coming months; that's a promise.

http://i315.photobucket.com/albums/ll477/plugslut/IMG_0912-1.jpg

http://i315.photobucket.com/albums/ll477/plugslut/IMG_0923-1.jpg

I want to do chest/tris tomorrow. Hopefully, I can bring a spotter and attempt bench press. I have no clue what I can do.

[powerbarsssssss]

I had a leg work out tonight. It was nothing special. I just have to deal find ways to deal with the nausea and head ache :/ I will do calves another day. I didn't feel well enough to attempt any calf work tonight, unfortunately.

SQUATS
45 lbs Bar warm up x 8
135 lbs x 8
155 lbs x 8
175 lbs x 6 (I was not going down low enough for these, so I quit and decreased the weight)
155 lbs x 8

LAYING HAMSTRING CURLS
90 lbs x 8
90 lbs x 8
80 lbs x 6

LEG EXTENSIONS
140 lbs x 8
140 lbs x 6
130 lbs x 6

DEAD LIFTS
I am finally starting to get the technique down. I'm going to continue to keep the weight relatively low until the technique is second nature. I have a fear of hurting my back.
95 lbs 8x3


DIET
Meal 1
- Cheerios with skim milk
- Yogurt

Meal 2
- Granola bar
- Pear

Meal 3
- Ravioli

Meal 4
-Lentil soup with ritz crackers


I did horrible in terms of eating today. I didn't eat enough food, nor enough protein.

[punxnotdead309]

Thought I'd join along for the journalling fun! Nice workout and legs! Keep it up! And I can't seem to get enough of Cheerios! I swear, they're the bane of my dieting existence!

[powerbarsssssss]

I've been so busy the last two weeks that I've had a tough time getting in a work out. It's been a while since I did back/bis and I felt very drained today, both physically and mentally. I managed to force myself to go to the gym and I'm very glad I did.

BACK/BIS

Hammer grip pull ups (body weight)
11 (Last time, 8 was my highest!)
6
4

T-bar Rows
Added 35 lbs 8x3

Pull Downs
90 lbs x 8
85 lbs x 6
80 lbs x 7

Back Extensions
10 lbs x 12
25 lbs 10x2

Barbell Curls
40 lbs x 8
30 lbs x 8
30 lbs x 4 (I was done at this point, I didn't have anything left!)


You know you had a good work out when you can barely flex, haha. I had trouble holding the pose for the pictures!

http://bodyspace.bodybuilding.com/img/user_images/growable/2009/11/13/15348662/progresspic/1I49Okk4UflnrENdLvOKPD75JuPmV90644.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2009/11/13/15348662/progresspic/1f6an0TgvXm0keBZ554cgQxjM5lY555.jpeg

[powerbarsssssss]

Lame leg workout thanks to a lame headache.

SQUATS
145 lbs x 8
165 lbs 8x2

Laying Hamstring Curls
90 lbs 6x3

Leg Extensions
140 lbs x 8
150 lbs 6x2

Step ups with 30 lbs dumbbells
12x2 (I did not feel these very much, so I moved on to deadlifts).

Deadlifts
100 lbs 6x3 (I'm not sure if I like these much better. I'm too scared to go heavy, so I'm likely not doing much good for my legs)

I'm very discouraged. I have trouble hitting my legs hard because I always get light headed. During my workout, I don't feel an intense burn in my legs, just an intense pressure in my head (yes, I'm breathing). I worry I'll never get the legs I want because I'm unable to push them to their limit.

Alas, I will be doing calves and abs tomorrow.

DIET
Meal 1: Oatmeal with blueberries
Meal 2: Plain bagel with egg whites & cheese and a protein drink
Meal 3: Ravioli and broccoli
Meal 4: Protein shake and kidney beans with oil

[powerbarsssssss]

CALVES

Standing Calf Raises
140 lbs 8x3

Seated Calf Extensions
140 lbs 8x3

Calf raises (holding a 25 lbs plate) off the edge of a machine
8x3

I tried seated calf raises, but I was too short and my range of motion was non existent

ABS

Straight Leg Lifts on Parallel Bars
12x3

Weighted Decline Sit Ups
10 lbs 8x3

Cable Crunches
70 lbs x 8
80 lbs x 8
90 lbs x 8

"Tuck ins"
12x3

Meal 1: Plain bagel with cream cheese
Meal 2: Grapes, Protein shake
Meal 3: Pickles, kidney beans

Aha, I know how horrible this looks. I'll attempt to eat something of more quality later

[SophieM]

You look great! Keep it up!!

[powerbarsssssss]

God, I love working out shoulders. It is definitely my favorite body part to hit. Though I do like being in school, it will be nice when winter break comes along and I can go to the gym as often as I'd like. It's been such a struggle this semester to get in 4x a week.

Another huge obstacle is my diet. I TRY to work out like a bodybuilder, but I haven't been eating like one. I'm not getting enough calories, nor enough protein. It's tough when you're a vegetarian picky eater with a small appetite!

Alas, I'm trying out a new 7 week program soon. It will involve an active rest phase, a loading phase and growth phase (all with supersets). I really hope I see some results! It's time I really shock my body.


The Workout

BB Military Press (with spotter for help on a few reps)
75 lbs x 8
75 lbs x 8
65 lbs x 8

DB Lateral Raises
20 lbs 3x8

Front raises
25 lbs 3x8

Rear Delt Pulls
25 lbs 3x8

EZ Bar Upright Rows
60 lbs x 8
70 lbs x 6
60 lbs x 6

At this point, I was spent. I love not being able to lift my arms afterward =P

[powerbarsssssss]

BARF!

Gosh, I hate leg day. I went in today with sore legs from an event that took place Friday, so I wasn't exactly in prime condition.
The squat racks were occupied and I'm one of those people who hates to break routine. I really hate it when squats are not my first exercise, so I decided to give the Smith Machine a whirl. I liked it, but it felt too easy compared to what I'm used to.

BTW, anyone else love watching their quads bulge in the mirror when they're doing squats?

Smith Squats
155 lbs x 8
175 lbs x 8
195 lbs x 5 (I wasn't going down far enough with these, so I lowered the weight)
175 lbs x 4

Single Leg Split Squats with 20 lbs Dumbbells
Oooooh, I LOVE THESE. They caused such a great burn in the glutes. I finally found something to target my butt, since deadlifts were not doing the job.
10x3

Glute Press
110 lbs 8x3

Leg Extensions
140 lbs x 8
130 lbs x 7
125 lbs x 7

Laying Hamstring Curls
90 lbs 6x3

I never get around to calves because I always feel so queasy at this point. Tomorrow I will likely do calves and abs. If I'm in the mood, I may drag myself to do some chest/tris later that night.

[demike]

Good progress in the pics. Most noticeable change is your head....that yellow dot's smile is better on the now pic. :D

Good workout as well.

[powerbarsssssss]

Good progress in the pics. Most noticeable change is your head....that yellow dot's smile is better on the now pic. :D

Good workout as well.

With my new and improved back, I have something to smile about :)

I did calves and abs today. I only had a half hour to spare, so it was very rushed. My breaks between calf exercises were almost non existent. It was awful 0_0
Several times I felt a charlie horse coming on, but I managed to stretch and avoid it.

CALVES
Standing Calf Raises
130 lbs x 10
140 lbs 10x2

Seated Calf Extensions
130 lbs x 10
120 lbs x 10
110 lbs x 10

Calf Raises on edge of machine, 25 lbs plate in hand
12x3

ABS
Decline Crunches
10 lbs plate 15x3

Straight Leg Roman Chair Lifts
10x3

Cable Crunches
72 lbs x 8
84 lbs 8x2

I couldn't do my last ab exercise (tuck ins), but seeing as I increased the reps on my decline crunches, I don't consider it a big deal

Tomorrow I will try to do chest (I NEVER DO CHEST) and tris :)
This past week, I've really taken the reigns on my routine. It probably helps that school has died down, but I've just had a huge surge of motivation lately. I actually put the gym ahead of studying yesterday.

DIET
Meal 1: Kix with skim milk, slim fast
Meal 2: Cheddar cheese, salad with light dressing
Meal 3: 2 rice cakes, banana, green tea with a tsp of honey
Meal 4: Protein shake
Meal 5: I'm about to have a big dinner

I just realized I haven't had any water today other than the cup of tea. I need to get on that.

[powerbarsssssss]

I had a bad night and decided to make it better with some junk food (milk chocolate). It sure is nice not feeling guilty. It will be a sad day when I have to start cutting.

I didn't get a chance to go to the gym today because I was so busy. I'll be traveling a bit tomorrow, but I still intend on making time for chest/tris or back/bis. I'll see what I'm in the mood for.

[kimm4]

Chocolate makes everything better...:)

Looks great girl, keep at it!

[powerbarsssssss]

Happy Thanksgiving, all!

My "bit" of traveling turned out to be 8 hours, so I was not at all in the mood to go to the gym last night. I ended up making arrangements to meet my friends at a local gym this morning. When I got there, they were already by the door. As I approached them, they burst out laughing. I asked, "What's so funny?" and my friend responded, "I just said 'Woah, that girl's arms are ripped' and then I was like, 'Oh wait, that's powerbarsssssss."
HA!

I chose to do back/bis today. I didn't like the feeling of being in a new gym. I didn't know where any of the equipment was, so I felt like I had no direction. All in all, it wasn't a horrible workout, but it just felt off. I let the different environment affect me and I couldn't even find a place to do back extensions >_<

The Workout

Chin Ups
12
7
5

Bent-over Rows
60 lbs 8x3

Close Grip Lever Pulldowns
140 lbs 8x3

Lat Pulldowns
70 lbs 8,6,6

Bicep Curls
20 lbs 8x3

[powerbarsssssss]

I had a great tricep workout today! I felt a lot more comfortable in this new gym setting with my friend next to me. I was still lost trying to figure out where everything was, but at least I was in good company =P

The Workout

Skull Crushers
40 lbs x 8
50 lbs 8x2

Close Grip Bench
50 lbs x 8
60 lbs x 8
70 lbs x 8

I tried to do 80lbs. Normally, I sit the barbell on my lap and do a sort of "clean" to my chest and then lay down. However, when I tried to clean the 80lbs to my chest, my hands slipped. I'll try it next time!

Dips
10
8
7

I was surprised I could do this much, since it is usually my first exercise and I was fatigued after the skull crushers and bench. My left arm gave out towards the end of my 2nd and 3rd set. The right arm was fired and ready!

Cable Push Downs
65 lbs x 8
75 lbs x 8
85 lbs x 8

I don't know where the heck my strength came from today. I kept having to increase the weights because everything felt easier than usual.

DB Tricep Extensions
30 lbs x 8
35 lbs x 8
30 lbs x 8

I had a lot of fun working out with my friend. She had great technique, I was very impressed at how well she listened! When I went with both my friends yesterday, we split up, so I was very glad she decided to join me today for a powerbarsssssss workout!


As for thanksgiving, all I ate at my family's was a slice of cranberry sauce, a few slices of potato, some mashed potatoes and bread with butter. Picky eater, much? No turkey for me, I'm a v-e-g-g-i-e (has anyone seen that Gap skit?)

The Diet
Meal 1: Cheerios with skim milk and a banana
Meal 2: Protein Shake and an apple
Meal 3: Egg whites and an orange
Meeal 4: Lentil soup and a tiny square of dark chocolate (bleh, I hate dark chocolate)

I'm making do with what I have. I'm at my parent's house for only a few days, so I didn't bother to make them go grocery shopping for me, despite their offer. I'm craving a block of cheddar cheese and a salad.
I only drank a cup of tea today :/ Does lack of thirst mean anything? I've never had an affinity for water, but my urine is very concentrated, so I imagine this is unhealthy.

[powerbarsssssss]

I got two of my friends to do a workout with me. I was so impressed, neither one complained and I know I didn't exactly go easy on them.

I have figured out where all my strength came from...the presence of a huge support system. It is so great hearing my friends tell me to, "push it" and compliment me throughout the exercise. I told them of my interest in competing and they said they would travel to the competition to support me in the audience :)

Thanks to them, I hit a PR for DB shoulder press :)

The Workout

SHOULDERS

Dumbbell Shoulder Press
30 lbs x 8
35 lbs 8x2 I swear, I could not have done this without them. They told me to keep going when I didn't think I could.

Lateral Raises
20 lbs 8x3

Rear Delt Pulls
20 lbs x 8
25 lbs x 8
30 lbs x 8

Upright Rows
60 lbs x 8
70 lbs x 6 (I ended up pulling my trap muscle! I had to stop and stretch my neck)
60 lbs x 8

I just realized I forgot to do front raises. I knew I was missing something

ABS

Leg Raises
12, 13, 14

Weighted Decline Sit Ups
10 lbs 10x3

Cable Crunches
I was doing 95 lbs for these and it felt so light. At my other gym, 80 lbs feels muuuuuuuuch heavier. It was very weird.

Tuck Ins
12x3

[demike]

Good job on the workout and that is awesome about your support system. Hope your T-Day went well too.

Block of cheese is good. I eat chunks of cheese sometimes for the fats. Not like I need much more fat though, lol. :D

Dark urine usually means you need more water/dehydrated. The darker the more water you need. This is just from my experience, have not looked it up or anything.

Have a good weekend.

[powerbarsssssss]

Good job on the workout and that is awesome about your support system. Hope your T-Day went well too.

Block of cheese is good. I eat chunks of cheese sometimes for the fats. Not like I need much more fat though, lol. :D

Dark urine usually means you need more water/dehydrated. The darker the more water you need. This is just from my experience, have not looked it up or anything.

Have a good weekend.

Yes, my friends are excellent. I'm hoping I can get in another workout with them before I leave tomorrow to go back home. I will miss them, but I sure won't miss this gym, ha. The "men's" weight room is pretty outdated and the atmosphere isn't what I'm used to.

I LOVE cheese. I know it's fattening, but I need the protein.

My concentrated urine does mean I'm dehydrated, though oddly enough, I am rarely thirsty. My doctor told me I made my body adapt to low water intake and that's the reason. I'll have to try to force myself to drink more. I keep forgetting to bring a water bottle to the gym.

Man, my tris and bis are sore. I'll miss these workouts!

P.S. Eagles >_<

[demike]

Yes, my friends are excellent. I'm hoping I can get in another workout with them before I leave tomorrow to go back home. I will miss them, but I sure won't miss this gym, ha. The "men's" weight room is pretty outdated and the atmosphere isn't what I'm used to.

I LOVE cheese. I know it's fattening, but I need the protein.

My concentrated urine does mean I'm dehydrated, though oddly enough, I am rarely thirsty. My doctor told me I made my body adapt to low water intake and that's the reason. I'll have to try to force myself to drink more. I keep forgetting to bring a water bottle to the gym.

Man, my tris and bis are sore. I'll miss these workouts!

P.S. Eagles >_<

LOL, Cheese FTW!

Do you drink Xtend? It is a BCAA you mix with water and it is very tasty. That might be a way to get yourself to drink more water. I drink it starting preworkout and then during the workout. Mix another bottle of it up for right after my workout. You can also drink it during the day, make a big jug of it up and sip as the day goes on.

I am not sure what the little face means but I am assuming you LOVE the Eagles as much as me right??? right???? :D :D

Good friends and sore body parts, can't ask for much more than that. :) None of my friends work out and don't understand why I do so that is awesome you got some good friends on your side.

[powerbarsssssss]

LOL, Cheese FTW!

Do you drink Xtend? It is a BCAA you mix with water and it is very tasty. That might be a way to get yourself to drink more water. I drink it starting preworkout and then during the workout. Mix another bottle of it up for right after my workout. You can also drink it during the day, make a big jug of it up and sip as the day goes on.

I am not sure what the little face means but I am assuming you LOVE the Eagles as much as me right??? right???? :D :D

Good friends and sore body parts, can't ask for much more than that. :) None of my friends work out and don't understand why I do so that is awesome you got some good friends on your side.

Nope, but I do like peach ice tea and that's pretty much the only way I can keep myself hydrated. As for the Eagles, let's just say I LOVE dogs.

My friends don't actually work out (unless you count the occasional cardio), which is why I was so glad when I convinced them to join me. Once I go back home, it's back to just me again. I'm hoping I can get my bf into the gym with me from now on.

[demike]

Nope, but I do like peach ice tea and that's pretty much the only way I can keep myself hydrated. As for the Eagles, let's just say I LOVE dogs.

My friends don't actually work out (unless you count the occasional cardio), which is why I was so glad when I convinced them to join me. Once I go back home, it's back to just me again. I'm hoping I can get my bf into the gym with me from now on.

You love dogs? I must be a little dense because I don't follow, lulz. Are you anywhere on the East coast? If not then maybe that is a hint you don't like the birds, haha. No biggie, just don't like the Cowboys or I have to unsubscribe. :p Oh, you don't have to answer the east coast ? either if you do not want, not trying to be nosey.

Xtend is awesome, if you ever get the chance to try it you should do so. I am not sure if they offer free samples when you order stuff from bb.com or not though. Apple, Grape, and Watermelon are my favorite flavors.

That is cool, maybe your bf will work out with you. My wife was working out with a friend of hers but then they both took some time off. I work out alone in my home gym.

[powerbarsssssss]

I worked out upper legs today. Tomorrow I'll be doing calves, for sure. I'm still sore from all the upper body workouts I did last week. I'll have to see which muscle group is the most recovered tomorrow before I decide what I do with calves.

Smith Squats
155 lbs x 8
175 lbs x 8
195 lbs x 8

I will definitely be moving up to the 200 lb range next time.

Leg Extensions
150 lbs x 8
150 lbs x 7
150 lbs x 4, 140 lbs x 3 (7 reps total)

Seated Leg Curl I've never done a whole set of these before. I've only done laying leg curls since I started working out, so it was a nice change.
90 lbs x 8
100 lbs 8x2

Leg Abduction
110 lbs x 8
120 lbs x 8
110 lbs x 8

Leg Adduction
110 lbs 8x2
100 lbs x 8

Dumbbell Single Leg Split Squats
20 lbs x 10
25 lbs x 10

I got sick of working out at this point, the nausea was too much! I may add heavy deadlifts and just get over the fear of hurting my back; my boyfriend told me my technique was good, so it may just be time. I don't like things where I need to alternate legs because it takes twice as long and adds to my nausea.

[powerbarsssssss]

I went back to the gym tonight for some calves and abs.

CALVES

Seated Leg Extensions
130 lbs 10x3

Standing Leg Raises
140 lbs 10x3

Barbell Calf Raises
95 lbs x 10
135 lbs 10x2

Edge Raises holding a 25 lb plate
12x3

ABS
Straight Leg Raises 12x3
Decline sit ups with 10 lbs plate 10x3
Cable Crunches 84 lbs 8x3
Tuck Ins 12x3


And Mike, I was referring to your quarterback

[powerbarsssssss]

I FINALLY got around to a chest workout. My chest is so weak, since I always focused on tris. I used a spotter for the two chest exercises. This work out is completely new! It's time I switched it up.

Bench Press
Warm up 45 lbs x 8
65 lbs x 8
95 lbs 8x2

Incline Bench Press
65 lbs x 8
70 lbs x 8
65 lbs x 8

I didn't like this, I got a very bad pain in the area above my left clavicle.

Next, I focused on tris and tried out 4 sets instead of 3 for a couple

V-Bar Pushdowns
70 lbs x 8
80 lbs 8x3

Bent-over Tricep Extensions with Rope
60 lbs x 8
50 lbs 8x2
60 lbs x 8

Lever Tricep Dips
90 lbs 8x3

My legs aren't sore from yesterday's work out, other than my inner thighs from the thigh adductors. I like being sore, it hurts so good :(
On another note, today I realized how absolutely pathetic my lats are.

[powerbarsssssss]

I barely ate today and it made a big difference in my work out :(
However, I've completely changed my routine, which is exciting.

Back/Bis

Neutral grip pulls ups 7 :(
Wide Grip Pull ups 3
Neutral grip pull ups 5

Bent Over Long Bar Row
50 lbs 8x2
40 lbs x 8

Seated High Rows
140 lbs x 8
110 lbs x 8
130 lbs x 8

I always hate when you start doing different exercises and you're trying to figure out what weight to use

Dumbbell Stiff Leg Dead Lifts
30 lbs x 8
40 lbs 8x2

I hate these. The 40 lbs dumbbells start to hurt my hand and I don't feel like I'm giving my back a workout. Too light for my back, too heavy for my grip!

Concentration Curls
45 lbs 8x3

Hammer Grip DB Curls
15 lbs x 8
10 lbs 8x2

Reverse Barbell Curls
30 lbs x 8
20 lbs x 8
30 lbs x 8

I was crapping out so bad at this point. It was awesome having a spotter to help me on the last few reps. I'm going to regret this tomorrow when I can't straighten my arms.

Lever Pulldowns
70 lbs x 8
80 lbs x 8
70 lbs x 8


Yes, I went a little exercise crazy.

[demike]

LOL, thanks for explaining your comment, I got it now. :D My opinion on that matter is someone was going to give him a chance, it just ended up being the birds. I like animals too, but I have a cat.

Anyways, good workouts. Get those nutrients in you so you don't "crap out" and how are the arms? Sore?

Changing up routines can be exciting, fresh lifts and all.

[powerbarsssssss]

LOL, thanks for explaining your comment, I got it now. :D My opinion on that matter is someone was going to give him a chance, it just ended up being the birds. I like animals too, but I have a cat.

Anyways, good workouts. Get those nutrients in you so you don't "crap out" and how are the arms? Sore?

Changing up routines can be exciting, fresh lifts and all.

My lats were a bit sore, but oh geeze, my hamstrings are tight as heck from the DB deadlifts. My biceps are surprisingly fine. Some days I am so sore and other days, I feel like I haven't even lifted recently.

I wanted to do legs today, but I'm feeling the effects of a recent stomach bug and don't want to push it. Perhaps, I'll do legs tomorrow and shoulders today if I'm up for it.

[powerbarsssssss]

Upper legs

Smith Squats
185 lbs x 8
195 lbs x 8
200 lbs x 8

Leg Extensions
140 lbs 8x3

Seated Leg Curls
100 lbs x 8
110 lbs 8x2

Deadlifts
115 lbs x 8
135 lbs 6x2

I kept skinning my shin. I find the technique of this exercise very difficult.

Thigh Abductor
100 lbs x 8
110 lbs 8x2

I may do calves and abs later tonight.

I figure I'll try to keep track of my diet from now on and figure out what is in excessive or deficient.

Meal 1:
1 cup Kix cereal Cals 113, Carbs 26 Protein 2
1/2 cup skim milk Cals 45, Carbs 6 Protein 4

Meal 2
Toasted Whole Wheat Bread Cals 65, Carbs 12 Protein 2
Pear Cals 96 Carbs 26 Protein 1

Meal 3
Protein Shake with 1/2 cup milk Cals 185, Carbs 32 Protein 27
(3) Egg whites Cals 48, Carbs 3 Protein 11
1/2 cup Peas Cals 70, Carbs 12 Protein 4

Total so far:
Cals: 622
Carbs: 117
Protein: 51

I probably won't be able to eat again until 9 pm (If I do, it will be a veggie delight sub around 7:45)
I will probably have pasta for dinner and maybe another vegetable.

I'm supposed to be on a bulking diet, but as you can see, I'm not.

[powerbarsssssss]

NEW DIRECTIONS
I need to take make some changes. There is no way I can achieve the body that I want with the food I am giving it. The change will not be drastic (I'm not going to become a meat eater after all these years), but I am going to make an effort to up my protein intake. I was kind of blown away when I realized I average ~60g of protein a day. That does me no good. I am not particularly concerned with calories and carbs, I just want to ensure that I am not lacking in protein.

I will be monitoring what I am eating and how much.

THE DIET
FYI, I am in serious need of groceries

Meal 1: 1 cup shredded wheat with 1 cup fat free milk
Calories: 260
Carbs: 53g
Protein: 15g

Meal 2 1 slice of wheat bread, 4 mozzarella sticks
Calories: 465
Carbs: 48g
Protein: 18g

Meal 3 Protein shake
Calories: 175
Carbs: 10g
Protein: 28g

I'm about to eat some canned peas and a morning star burger. I will update and tally my meals by the end of the night.

THE WORKOUT

CALVES
Standing Calf Raises
140 lbs 10x3

Seated Calf Extensions
130 lbs 10x3

Leg Press Calf Raises
130 lbs 10x2

Edge Raises holding a 25 lbs plate
12, 10, 10

SHOULDERS
DB Shoulder Press
35 lbs 8x2
30 lbs x 7

My hands felt like lead at this point; I wish I had a spotter. I felt that I had another rep in me, but it was not worth trying, since I've been experience shoulder trouble recently.

DB Lateral Raises
20 lbs 8x3

Plate Front Raises
25 lbs 8x3

Cable Rear Delt Pulls This is where I really felt my shoulders starting to act up, so I didn't push
30 lbs x 6
25 lbs x 8
20 lbs x 8

Upright Rows
70 lbs x 8, 6
60 lbs x 6

I was finished at this point.

[powerbarsssssss]

My right shoulder is hurting from my tricep work out. I hate that they started acting up. Even using a mouse for my computer makes it uncomfortable :/

THE WORKOUT

Close Grip Bench Press 4 sets
65 lbs 2x8
70 lbs x 8
65 lbs x 8

Skull Crushers
40 lbs 8x3

V-bar Pushdowns
80 lbs 8x2
80 lbs x 6, 70 lbs x 3 (I crapped out after my sixth rep, so I lowered it to 70 lbs)

Bent-over Tricep Extensions with Rope
60 lbs 8x3

Tri-exercise I MADE A PUN; 10 lbs
Standing DB one-arm tricep extenions x 8 (This was a bad idea and where my shoulder started to hurt)
Laying DB Tricep Extension Across the face x 8
One Arm Pronated Dumbbell Tricep Extensions x 8


I wish my bf would come home, I am in serious need of a shoulder massage :(

[powerbarsssssss]

I had a mishap at the gym, which forced me to stop my back/bi workout only 2 exercises into it. Let's just say, watch where you put your hands, ladies.

I decided to do legs today, since I can't really grip anything

Smith Squats
155 lbs x 8
175 lbs x 8
195 lbs x 8

Leg Extensions
140 lbs 8x3

Laying Ham Curls
90 lbs 8x2
Seated Leg Curls
90 lbs x 8

Thigh Abductor I'll start with 120 lbs next time and work my way up. This didn't feel very challenging.
110 lbs x 8
110 lbs x 10
120 lbs x 8

Single Legged Hack Squats This is tough with one leg!
50 lbs added to machine 8, 6, 4

[demike]

Hope your hands or whatever you injured is okay. That sucks. And I know about shoulder problems, they suck too. Ice will help it.

[powerbarsssssss]

The shoulder feels fine now ::knocks on wood:: . I think it was just inflamed. I took a few advil and let it rest.

My injury has healed a significant amount and I hope I will be back to upper body workouts in a couple days.

I'm thinking about doing an upper/lower body split. I'd like to see how my body reacts to twice a week, as opposed to once a weak for each muscle group.

Today was Calves & Abs

Seated Calf Extensions
toes forward, inward and outward
130 lbs 10x3

Standing Calf Raises
140 lbs x 12
150 lbs 10x2

Edge Raises with 25 lb plate in hand
12x3

Roman Chair Leg Lifts
12x3

Weighted Decline Crunches
10 lbs 10x3

Cable Crunches
80 lbs x 8
90 lbs 8x2

Tuck Ins
12x3

Added in another ab exercise

Power Wheels
8x3

[powerbarsssssss]

I finally got to do an upper body workout after taking a week off because of the incident. I did back/bis, which is what I was attempted the day I hurt my hand. I chose to stay away from the evil machine that tried to eat my finger :)

Upper Back/Bis

T-Bar Row
Added 35 lbs 8x3

Low Cable Row
70 lbs x 8
65 lbs x 8
60 lbs x 8

Iso-Lateral High Row
140 lbs 8x2
110 lbs x 8

Lat Pulldown
90 lbs x 8, 6
80 lbs x 8

Reverse EZ Bar Curls
30 lbs 8x2
Barbell Curls
8 (I decided to do regular curls because my wrists started to ache)

Seated Bicep
35 lbs x 8, 6
30 lbs x 8

Hammer Curls
15 lbs 8x3

I did not do lower back because I hit that on leg day when I do SLDL

[powerbarsssssss]

I decided to do shoulders and tris today, since I took such a long break. I separated each by a couple hours.

Shoulders

DB Shoulder Press
35 lbs 8, 8, 7

Braced Lateral Raise
20 lbs 8x3

DB Front Raise, Cable Front Raise, Plate Front Raise
25 lbs x 8
20 lbs x 8
25 lbs x 8

Face Pulls
45 lbs x 8
55 lbs x 8
65 lbs x 8

Upright Rows
70 lbs 8x2
60 lbs x 8

Triceps

Skull Crushers
40 lbs 8x3

Close Grip Bench
70 lbs 8x3

V-bar Pushdowns
80 lbs x 8
90 lbs 8, 6

Rope Extensions
50 lbs 8x2
60 lbs 8x2

Seated Dip
90 lbs x 8
110 lbs 6x2

[demike]

Glad your injury is healed up. Keep it going strong.

[juliacheh]

Holy cow, 35s on your shoulder press! And I was happy to switch to 27.5s:-).
It's great that your injury is healed.

[powerbarsssssss]

Glad your injury is healed up. Keep it going strong.

Me too! I plan on it. I looked in the mirror today and I was really happy with the progress of my arms. If my legs are where I want them to be in October, I will be cutting for sure.

Holy cow, 35s on your shoulder press! And I was happy to switch to 27.5s:-).
It's great that your injury is healed.

That is still awesome! As you can see from my first post, a year ago I was struggling to do 3 sets of 12 with 10 lbs dumbbells =P

I've very glad the finger is better and I can do upper body. I was going crazy only having legs as an option, since I abhor leg work. I plan on continuing to go pretty light on rear delt exercises, just to be safe. I'm so glad somebody else has stopped in on my journal :)

Tomorrow, I am going to make an actual effort to take updated photos. I have yet to post a tricep pic.

[powerbarsssssss]

I know I don't post my diet anymore, but I've been keeping track and I have definitely made improvements. I'm eating more protein, more calories and less junk food. My idea of "cheating" has been a couple of candy canes.

UPPER LEGS

Smith Squats
175 lbs x 8
195 lbs 8x2

Leg Extensions 4 sets
150 lbs x 6
160 lbs x 6
170 lbs 6x2

Stiff Leg Deadlifts
95 lbs x 8
115 lbs x 8
135 lbs x 8

Thigh Abductor RECLINED I reclined this farther back and oh my, it is so much harder. It really targets the glutes.
130 lbs 8x2
120 lbs x 8

Single Leg Hack Squats
Added 20 lbs 8x3

Seated Leg Curls
100 lbs x 8
110 lbs 8x2

Those pictures I promised...

http://i402.photobucket.com/albums/pp104/fitforfat/IMG_1309.jpg

http://i402.photobucket.com/albums/pp104/fitforfat/IMG_1312-1.jpg

http://i402.photobucket.com/albums/pp104/fitforfat/IMG_1276.jpg

I'm really happy with my right bicep peak, but not so much with my left.

[powerbarsssssss]

CALVES

Seated Calf Extensions
130 lbs (feet straight) x 10
140 lbs (feet turned in) x 10
140 lbs (feet turned out) x 10
140 lbs (feet straight) x 10

Standing Calf Raises
150 lbs 10x3

Edge Raises
25 lbs 12x3

Lever Seated Calf Raise
45 lbs x 10
70 lbs x 8
80 lbs x 8

ABS

Weighted Decline Sit ups
10 lbs x 10
15 lbs x 10
20 lbs x 10
25 lbs x 10

Straight Leg Raises
12x3

Cable Crunches
90 lbs 8x2
95 lbs x 8

[juliacheh]

I like your arms and shoulders. And your biceps peaks look very nice.

[powerbarsssssss]

I've been visiting family for the holidays, which has resulted in me consuming very little protein and calories.

It definitely showed in my workout. My shoulders were SCREAMING. I have never felt something so uncomfortable during or after a workout. Granted, my breaks were incredibly short. The workout was done in a half hour max, which is shorter than usual. I was unable to do triceps after, as I had originally planned.

I may try out a two a day tomorrow, with triceps in the morning and back/bis at night.

SHOULDERS

DB Shoulder Press
35 lbs 8x3

DB Lateral Raises
20 lbs 8x3

DB Front Raise
25 lbs x 8
30 lbs x 8
35 lbs x 6

Bent Over Lateral Raises
15 lbs 8x3 (I have weak posterior deltoids)

Upright Rows
70 lbs x 8
70 lbs 6x2

[demike]

Hope your holiday went well. Good job getting back in there even if the diet was not ideal. Good progress pictures too. Should have posted the other bicep too, even if you don't like it as much. :)

[powerbarsssssss]

I had a very encouraging experience at the local gym here. I was doing V-bar pushdowns and a personal trainer said to me, "Wow, look at all that muscle. How old are you?" I told him my age and he responded, "I thought you'd be older. That's awesome. Wow."

Needless to say, I was flattered. It's nice when people acknowledge my hard earned muscle.

TRICEPS

Close Grip bench
70 lbs x 8
75 lbs x 8
80 lbs x 8

Skull Crushers I always do 40 lbs, so I thought I'd give it a shot at a heavier weight
50 lbs 8x3

V-bar Push Downs
85 lbs x 8
95 lbs x 8
100 lbs x 8

I said this in a previous post, but the cables at this gym feel much easier than my home gym. I don't like it.

Dips I'm always shocked I can do this many when I'm fatigued. I would like to add weighted dips into the beginning of my routine in the future.
10, 10, 6

ABS

Weighted Decline Crunches
25 lbs 10x3

Straight Leg Raises
10x3

Cable Crunch
100 lbs x 8
110 lbs x 8
120 lbs x 8

Ab Crunch Machine
50 lbs x 8
75 lbs x 8
85 lbs x 8