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08-11-2008, 04:08 PM
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#1
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Registered User
Join Date: Aug 2007
Location: United States
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Reshaping my Caboose
Well here I go again.  Can't believe it has been about 5 months. I let life get in the way of my plans again. I have to stop doing that because if I would have kept up with my WOs I am sure I could have handled the stress much better. I lost some muscle gained some fat and hurt my back 3 times.
My Goal for the Next 5 months is to put on muscle, especially in my legs and caboose. Advice welcomed and greatly appreciated this is the first time I've ever just concentrated on building muscle.
Diet:
The first week I will just be concentrating on getting in enough protein about 120g or more, drinking enough water, and taking my supplements, at the same time trying too keep it relatively clean.
I don't have a WO Plan yet but
I think I want to hit shoulders and Legs every 3rd day because I am so week in these areas that I cannot do very heavy weights. So I figure it won?t hurt to do it that often until I bring the weights up.
Today I did a mini, mini WO
Legs:
Squats AtoG Body weight x8
Squats AtoG Smith Bar2x5 the bar feels just as heavy as the free Olympic bar but I am not sure, when I can do 3 sets of 8 on it I will move over to the free bar.
Shoulders
Cables Side Lateral raises both arms at the same time. O lbs just the thing that holds the weights 1x8, 2.5 lbs 3x5
That's it. I have to start some where and something is better than nothing at all.
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08-11-2008, 04:11 PM
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#2
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:)
Join Date: Feb 2002
Location: South Carolina, United States
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I think the ATG squatting should help with the caboose reshaping.  I love the title! 
Glad to see you've started a journal Rose!! 
__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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08-11-2008, 05:03 PM
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#3
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Road Warrior
Join Date: Jul 2007
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Welcome to the journals, Rose!
Quote:
Originally Posted by Hot Rose
...
Legs:
Squats AtoG Body weight x8
Squats AtoG Smith Bar2x5 the bar feels just as heavy as the free Olympic bar but I am not sure, when I can do 3 sets of 8 on it I will move over to the free bar.
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Do you have a regular squat rack available to you? You might find free-form squatting (i.e. not in the smith machine) will yield better results with the same effort and weights.
(I'll post details / reasons if needed...)
Either way - I look forward to following your progress.
__________________
Regards,
Duncan
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
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08-11-2008, 05:06 PM
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#4
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PUJOLS FTW!!!
Join Date: Jun 2004
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ROSE ~~~~
Great to see you back here!!!
You just can't go wrong with ATG SQUATS for caboose work!!! 
__________________
UNIVERSAL's UNILIVER FTW!!!
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08-11-2008, 05:33 PM
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#5
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Registered User
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Quote:
Originally Posted by Hibiscus09
I think the ATG squatting should help with the caboose reshaping. I love the title!
Glad to see you've started a journal Rose!!
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Hi Hibby Thanks, I am glad I started journaling again. It really helps me to stay motivated by posting and reading what everyone else is doing. I figured doing the AtoGs might be the best because I don't have a leg extension or Leg curl machine at home.
Quote:
Originally Posted by DNG
Welcome to the journals, Rose!
Do you have a regular squat rack available to you? You might find free-form squatting (i.e. not in the smith machine) will yield better results with the same effort and weights.
(I'll post details / reasons if needed...)
Either way - I look forward to following your progress.
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Thanks DNG I Do have a regular squat rack. I am just a little scared of it right now, don't want to hurt my back , but I will move over to it when I feel more confident doing the AtoGs
Quote:
Originally Posted by StlBarbie
ROSE ~~~~
Great to see you back here!!!
You just can't go wrong with ATG SQUATS for caboose work!!! |
HEY Barbie Thanks it's great to be back.
If Im going to reshape my backside I'll need a lot of advice from you and Hibbie the experts on having hot Cabooses
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08-11-2008, 06:44 PM
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#6
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Back in the saddle again!
Join Date: May 2007
Location: Covington, Kentucky, United States
Age: 48
Stats: 5'7", 200 lbs
Posts: 13,547
BodyPoints: 39510
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Welcome back Rose! I so missed you when you were gone :cry:
I agree with Barb; ATG squats are the best hiney tightener-uppers!
__________________
~ Penney
Diet * (weights + cardio) = success
My new OV35 journal: http://forum.bodybuilding.com/showthread.php?t=117825751
We must be the change we wish to see in the world
-Ghandi
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08-11-2008, 08:35 PM
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#7
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Squatin' in ur curl rack
Join Date: Feb 2006
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Ummmmm, kinda hard to resist a journal title like this.
Congrats on your return and your new journal Rose.
__________________
Everybody loves the destination but nobody wants to make the trip.
"If we can structure our thoughts in a successful mindset, one that strives towards success regardless of the obstacle, then it makes us a better person. One of the best ways to train to do this is to do something that is really f***ing hard. And then do that on a regular basis." Justin Lascek
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08-12-2008, 06:22 AM
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#8
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Registered User
Join Date: Apr 2007
Location: Mentor, Ohio, United States
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Welcome back Rose! Good to see you in here again.
With a title like that pics are required
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08-12-2008, 06:28 AM
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#9
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I see strong people. :)
Join Date: Feb 2007
Location: Texas, United States
Age: 42
Stats: 5'6", 212 lbs
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BodyPoints: 2329
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Quote:
Originally Posted by Hot Rose
I have to start some where and something is better than nothing at all.
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You got that right! Good luck to you on your re-commitment!
Donna
__________________
"It's fun to be strong." - Cheryl Haworth, 2008 USA Women's Olympic Weightlifting Team
"Pain is temporary. It may last a minute, or an hour or a day, or a year,
but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
Lance Armstrong
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08-12-2008, 06:45 AM
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#10
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Radioactive
Join Date: Jan 2004
Stats: 5'11", 256 lbs
Posts: 5,643
BodyPoints: 28688
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Good to see you back in the mix. Life tends to throw a lot of curveballs. Sometimes you hit them, other times you strike out. Just got to remember to play the game.
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08-12-2008, 06:47 AM
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#11
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Registered User
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Glute ham raises and lunges are great for that...good luck !!!
__________________
http://www.myspace.com/mule2625
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08-12-2008, 07:12 AM
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#12
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:)
Join Date: Feb 2002
Location: South Carolina, United States
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__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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08-12-2008, 03:14 PM
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#13
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Registered User
Join Date: Aug 2007
Location: United States
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Quote:
Originally Posted by IronIc
Welcome back Rose! I so missed you when you were gone :cry:
I agree with Barb; ATG squats are the best hiney tightener-uppers!
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Hi Penney I missed you too
I am so glad that I am on the right track with the ATGs at first it was hard as heck just to keep my heels on the ground.
Quote:
Originally Posted by Nikonguy
Ummmmm, kinda hard to resist a journal title like this.
Congrats on your return and your new journal Rose.
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LOL Thanks Nikonguy
Quote:
Originally Posted by orca
Welcome back Rose! Good to see you in here again.
With a title like that pics are required
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Hi Orca Yep, I plan on posting pics of my big flat caboose. I just hope that getting the kids to take the pics won?t cause them serious lingering psychological problems.
Quote:
Originally Posted by donnainhouston
You got that right! Good luck to you on your re-commitment!
Donna
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Hi Donna, Thank you so much I look forward to reading you journal.
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08-12-2008, 03:22 PM
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#14
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Registered User
Join Date: Aug 2007
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Quote:
Originally Posted by NuclearArms
Good to see you back in the mix. Life tends to throw a lot of curveballs. Sometimes you hit them, other times you strike out. Just got to remember to play the game.
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Thanks NA Good advice
Quote:
Originally Posted by mule2625
Glute ham raises and lunges are great for that...good luck !!!
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Thanks for the suggestions Mule, Now I just have to figure out what to hook my feet under to do the Glute Ham Raises
Quote:
Originally Posted by Hibiscus09
Ditto what mule said -- walking lunges, reverse lunges, etc. are great for the bootay. I love glute hamstring raises also, but they are tough if you have to do them freeweight -- so be careful with your back.
You might want to throw in some Bulgarian split squats:
The first time I saw stability ball butt/ham exercises, I scoffed. I changed my attitude once I tried some of them! I think they're pretty effective....
Happy Tuesday!!
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Thanks so much for the advice and the Videos I went ahead and did the Ball one and You are right it is much tougher than it looks. 
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08-12-2008, 03:23 PM
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#15
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Registered User
Join Date: Aug 2007
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OK got in a better WO today
1.The stability ball butt/ham exercises Hibby posted for me (Thanks Hibby) It looks easy but I could barely get through it.
2. Wide Arm Pull Ups BW 3x1
Setted with
Knee Ups 3x12
3. V grip Pull Ups BW 2x2, 1x1
Setted with
Ball Crunches 1x20, 2x15
5. Wide Lat Pulls 40lbs 2x12, 1x20
Setted with
Side Leg Raise 3x40 each leg
6. V Bar Pull 60lbs 1x12, 2x10
Setted with
Leg Raise to the back 3x20 each leg
7. Bent over DB Row with 15lb DBs 3x12
8.Seated Cable Row 30lbs 3x12
9. Reverse Cable Flys 5lbs x13, 17.5lbs 2x12
BW AtoG squats 1x12
BW Lunges 2x10
Last edited by Hot Rose; 08-12-2008 at 03:26 PM.
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08-12-2008, 05:23 PM
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#16
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4/10/10 destiny fulfilled
Join Date: Feb 2007
Location: Georgia, United States
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Hi Rose .
__________________
Tiffany
"You will never be the person you can be if pressure, tension and discipline are taken out of your life."-- James Bilkey
www.biolayne.com
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08-12-2008, 06:57 PM
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#17
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PUJOLS FTW!!!
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I am so intrigued by the stability ball exercises ...
I must try these!!!
GREAT WO ROSE ..
How long did it take you?
__________________
UNIVERSAL's UNILIVER FTW!!!
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08-13-2008, 05:35 AM
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#18
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Registered User
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Nice workout Rose. You should be sore after that!
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08-13-2008, 06:23 AM
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#19
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I see strong people. :)
Join Date: Feb 2007
Location: Texas, United States
Age: 42
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Quote:
Originally Posted by Hot Rose
OK got in a better WO today
1.The stability ball butt/ham exercises Hibby posted for me (Thanks Hibby) It looks easy but I could barely get through it.
2. Wide Arm Pull Ups BW 3x1
Setted with
Knee Ups 3x12
3. V grip Pull Ups BW 2x2, 1x1
Setted with
Ball Crunches 1x20, 2x15
5. Wide Lat Pulls 40lbs 2x12, 1x20
Setted with
Side Leg Raise 3x40 each leg
6. V Bar Pull 60lbs 1x12, 2x10
Setted with
Leg Raise to the back 3x20 each leg
7. Bent over DB Row with 15lb DBs 3x12
8.Seated Cable Row 30lbs 3x12
9. Reverse Cable Flys 5lbs x13, 17.5lbs 2x12
BW AtoG squats 1x12
BW Lunges 2x10
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Nice way to get back in the swing of things!
__________________
"It's fun to be strong." - Cheryl Haworth, 2008 USA Women's Olympic Weightlifting Team
"Pain is temporary. It may last a minute, or an hour or a day, or a year,
but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
Lance Armstrong
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08-13-2008, 06:32 AM
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#20
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:)
Join Date: Feb 2002
Location: South Carolina, United States
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Morning Rose!! You're welcome! They always burn the heck out of my hamstrings.
Great job on the workout!!
Happy Wednesday!!
__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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08-13-2008, 08:43 AM
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#21
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Quixote from Far East
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Hey missed you Rose!! Nice workout!!
BTW, what's caboose. 
__________________
Samurai Break=Failed Bench Escape ♠308lb(140kg) video!!
http://www.youtube.com/watch?v=U8eIkpZ29u0
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08-13-2008, 10:35 AM
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#22
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Doing it right, I think.
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Wahooooo! Welcome back
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08-13-2008, 01:44 PM
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#23
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PUJOLS FTW!!!
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Happy Hump Day Rose!!!
What is on today's agenda?
Are you finding yourself really sore since the return to lifting?
__________________
UNIVERSAL's UNILIVER FTW!!!
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08-13-2008, 06:45 PM
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#24
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Squatin' in ur curl rack
Join Date: Feb 2006
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Quote:
Originally Posted by Samraiwise
Hey missed you Rose!! Nice workout!!
BTW, what's caboose. |
Lol, a caboose is the last car on an old time train. Rose wants to rearrange the "junk in her trunk"
__________________
Everybody loves the destination but nobody wants to make the trip.
"If we can structure our thoughts in a successful mindset, one that strives towards success regardless of the obstacle, then it makes us a better person. One of the best ways to train to do this is to do something that is really f***ing hard. And then do that on a regular basis." Justin Lascek
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08-13-2008, 07:07 PM
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#25
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:)
Join Date: Feb 2002
Location: South Carolina, United States
Age: 48
Stats: 5'4", 120 lbs
Posts: 25,384
BodyBlog Entries: 0
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__________________
GO COCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D BEAT ClemPson!!!
Gamecocks 6-5
If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
GO STEELERS!!!!!!!!!!
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08-13-2008, 07:52 PM
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#26
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Back in the saddle again!
Join Date: May 2007
Location: Covington, Kentucky, United States
Age: 48
Stats: 5'7", 200 lbs
Posts: 13,547
BodyPoints: 39510
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__________________
~ Penney
Diet * (weights + cardio) = success
My new OV35 journal: http://forum.bodybuilding.com/showthread.php?t=117825751
We must be the change we wish to see in the world
-Ghandi
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08-13-2008, 08:39 PM
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#27
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Quixote from Far East
Join Date: Mar 2007
Location: Japan
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Oh, that figures. 
I've been wondering what it really meant, evertime I watch Star Trek First Contact.
Chased by Borg, Cpt. Picard and the lady run into Holodeck, and in their conversation there was a line which perplexed me.
Lily: Watch your caboose Dix.
Picard: I intend to
Now I can sleep....(sorry Rose, for hijacking your caboose journal :p )
Quote:
Originally Posted by Nikonguy
Lol, a caboose is the last car on an old time train. Rose wants to rearrange the "junk in her trunk" ;)
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Oh, thanks Ed, so Rose wants to train caboose!!
Quote:
Originally Posted by Hibiscus09
Ed's first explanation:
.......
And his second explanation (junk in your trunk = caboose = bootay, etc.) and the caboose which Rose is meaning (wait to end of video):
................Hope that helps Kaz!! |
LOL, Hibby, thanks it helped!! Especially I love 2nd vid, "Shake ya caboose!!"
Quote:
Originally Posted by IronIc
LOL! Kaz, your caboose is your BUTT! :D:D:D
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Oh, my BUTT, don't kick my caboose, Penney!!!!!!! 
Hey Watch your caboose ROSE!! 
__________________
Samurai Break=Failed Bench Escape ♠308lb(140kg) video!!
http://www.youtube.com/watch?v=U8eIkpZ29u0
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08-14-2008, 06:16 AM
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#28
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IDFA BODYBUILDER
Join Date: Feb 2007
Location: Edmonton, Alberta, Canada
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Great to see you back Rose!!
How is the hubby doing?
__________________
Layne Norton FTW
Tifflex's and Fiend_73's journey to the stage
http://forum.bodybuilding.com/showthread.php?p=361189401&posted=1#post361189401
R.I.P CandyJunkie
With great power comes great responsibility.
~Spiderman/Stan Lee~
There are no excuses
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08-14-2008, 08:05 AM
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#29
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CHA CHA CHA-ING
Join Date: Jan 2007
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Hi Rose, so glad to see you journaling again.
__________________
We have the power to accomplish anything, it's called our mind.
I watch the Food Network for porn.
Scivation journal @
http://forum.bodybuilding.com/showthread.php?t=109190861
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08-14-2008, 09:41 PM
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#30
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Registered User
Join Date: Aug 2007
Location: United States
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Quote:
Originally Posted by Tifflex
Hi Rose . |
HI! TIFF!
Quote:
Originally Posted by StlBarbie
I am so intrigued by the stability ball exercises ...
I must try these!!!
GREAT WO ROSE ..
How long did it take you? |
Thanks Barb I don't know how long it took. I will have to start keeping track of time when schoool starts up again and I move to AM WOs.
Quote:
Originally Posted by orca
Nice workout Rose. You should be sore after that!
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Thanks Kevin
My shoulder was a little sore so I did not WO yesterday don't want to over due it.
Quote:
Originally Posted by donnainhouston
Nice way to get back in the swing of things!
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Thanks you Donna
Quote:
Originally Posted by Hibiscus09
Morning Rose!! You're welcome! They always burn the heck out of my hamstrings.
Great job on the workout!!
Happy Wednesday!!
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Thank you Hibbie They sure did burn my hammies
Quote:
Originally Posted by Samraiwise
Hey missed you Rose!! Nice workout!!
BTW, what's caboose.
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HI! KAZ missed you too. I guess you know what a caboose is now LOL
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