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]

Originally Posted by 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!

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!


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]

Originally Posted by twinnett

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]

Originally Posted by twinnett

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 you must be a freak of nature hahaha

[powerbarsssssss]

Originally Posted by kitebean

yes I have a hard time understanding how you look like that lifting 10lb dumbells 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.


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



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


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!

[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





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