Annie/ beardymcbeard's awesome adventures... plus powerlifting

[beardymcbeard]

Come with us now on a journey through time and space...

Background Info

My name's Annie and I'm 16, female.

Training:
I've been into fitness/lifting since I was 13 or 14. Started out at my school gym, finally got a real gym membership and got more serious. Lately I've been doing a lot of high volume resistance training, following a bodybuilder split and chucking a bit of functional training in there for lolz.

I wanted to follow a structured training programme, not just one I made up every session. Was recommended powerlifting so went with that, I'm starting the Madcow 5x5 routine.

I train pretty hard. Not like, ...soft?

Diet:
I was vego for a year. It sucked. I am now a happy meat eater. I've tried my hand at cheat meals and cheat days... I don't like them. I eat 'clean' foods and enjoy it cause it feels better. At the moment I'm not counting calories, but I record all my food.

Injuries:
I used to play rugby league, and as a result have a few injuries. Worst are left rotator cuff tendinitis and an ankle that likes to roll at inconvenient times (say... bottom of a squat).


EDIT: As of today, possible tendinitis in right shoulder too..
Goals:
Get bigger, get stronger, get leaner. I'm setting monthly goals, at the moment I want to get stronger and leaner.

I want to do bodybuilding competition/s when I leave school.


Other stuff:
I'm a qualified fitness instructor, soon personal trainer.

Life Ambition:
Be a member of the Temple Gym (Birmingham)




Posting here because I'm a teen and I don't know how long I'm going to follow the Madcow routine and I'll probably keep this log when I change.


Link to my old log:
http://forum.bodybuilding.com/showth...hp?t=117790111

[beardymcbeard]

"My Routine" 101

- 3 days lifting
- Short cardio session after each weights session
- Yoga/pilates x1-2 per week
- HIIT session x1 per week
- Walks when I feel like it
- School sport (Badminton and dancing)


**Weights include bar weight**

Also, I use kg but I'll put it into pounds under

And I go sets x reps...


Supplements/diet tidbits

I use whey and creatine. I drink 3.5-5L water per day. Gotta increase it!


2/7/2010 Today's session- Day 1

Squat
30kg 1x5
40kg 1x5
50kg 1x5
57.5kg 1x5
67.5kg 1x5


66lbs 1x5
88lbs 1x5
110lbs 1x5
126.5lbs 1x5
148.5lbs 1x5



Bench Press
20kg 1x5
25kg 1x5
30kg 1x5
40kg 1x5
45kg 1x5 Pr?


44lbs 1x5
55lbs 1x5
66lbs 1x5
88lbs 1x5
99lbs 1x5



Barbell row
25kg 1x5
30kg 1x5
37.5kg 1x5
45kg 1x5
50kg 1x5


55lbs 1x5
66lbs 1x5
82.5lbs 1x5
99lbs 1x5
110lbs 1x5


ASSISTANCE:

Weighted Fitball Situp
5kg 3x10
BW 1x10

11lbs


Weighted hyperextensions/glute raise
5kg 2x10
11lbs

Superset those^^



Cardio: (straight after)
10 minutes HIIT exercise bike, 1 minute cooldown

Stretch: (straight after)
- Physiotherapist shoulder stretches
- Hip flexer stretch
- Chest stretch


Got up at 4:30 this morning so I'm pretty tired.







Bit of Muse

[baco_bacon]

You know I'm in

[baco_bacon]

By the way, you read Pendragon?

[Wolf-Baron]

awww sheeeiittt!

[beardymcbeard]

You know I'm in

Ye-ah!

Thanks Baco

By the way, you read Pendragon?

nope.

awww sheeeiittt!

Haha uhm, hi?







Welcome!

[NightmareW]

In for the lulz!!! jk :P
I'll follow ya along, so that means subb'd!

Goodluck ann!

[Airror]

Very good lifting, subbed

I want to do bodybuilding competition/s when I leave school.

So, even though you're on a PLing program, you're not going to compete in PLing?

[beardymcbeard]

In for the lulz!!! jk :P
I'll follow ya along, so that means subb'd!

Goodluck ann!

It's ok, I'm only in it for the lolz too.



Sort of joking?


Thanks!

Very good lifting, subbed


So, even though you're on a PLing program, you're not going to compete in PLing?

Cheers!


I wouldn't mind doing some powerlifting comps (meets?) but I think I'd go bodybuilding over PLing. I don't think of myself doing Pling in the long-term..


EDIT: I'll check out the PLing association in my town, but I think they're all really strong.

[beardymcbeard]

Today's shenanigans


Well I've done my yoga class for the week, glad it's over. Too much shoulder rotation.


I did 8 minutes interval cardio on the bike before, then 2 sets of facepulls (endurance).





It felt so wrong bypassing the weights for the ladies only section. Ugh.

[beardymcbeard]

Today (Wednesday)- Day 2, Light Day

Warmup ~15 minute walk to gym; physio shoulder stretches (both arms)

Squat
30kg 1x5
40kg 1x5
50kg 2x5


66lbs 1x5
88lbs 1x5
110lbs 2x5

Overhead Press
10kg 1x5
20kg 1x5
30kg 2x5


22lbs 1x5
44lbs 1x5
66lbs 2x5


Wasn't sure what my max was with these so I didn't really know what weights to use..
That weight's pretty embarassing.

Deadlift
45kg 1x5
55kg 1x5
65kg 1x5
75kg 1x5


99lbs 1x5
121lbs 1x5
143lbs 1x5
165lbs 1x5


BW Fitball situp
3x15

cardio:
2 minute row
600m run- 3:35 (intervals)


Stretch
Lower body, chest/shoulders and physio shoulder stretches (both arms)

[baco_bacon]

Weird to see 2 ladies doing the same workout

OH press ain't embarrassing. You go full ROM?

[beardymcbeard]

The exercise isn't embarassing... the weight is. I had to use the set barbells! Not even an Olympic barbell...


But yeah I go clavicle to lockout so full ROM.


Today was rest day. Rest days suck. I ran around a bit though.


Yesterday's HIIT

Warmup- 4 minutes treadmill, both shoulders physio stretch
Round 1
OH SQUAT
5kg x20
11lbs

KBELL SWING
12kg x20 (crossfit style)
26.4lbs

HANGING LEG RAISES
BW x10


Round 2
OH SQUAT
10kg x20
22lbs

KBELL SWING
12kg x20 (crossfit style)
26.4lbs

HANGING LEG RAISES
BW x10



Round 3
OH SQUAT
15kg x20
33lbs

KBELL SWING
12kg x20 (crossfit style)
26.4lbs

HANGING LEG RAISES
BW x10


Round 4
OH SQUAT
15kg x16
33lbs

KBELL SWING
16kg x20 (Russian swing)
35.2lbs

HANGING LEG RAISES
BW x10


Round 5
OH SQUAT
15kg x16
33lbs

KBELL SWING
16kg x16 (Russian swing)
35.2lbs

HANGING LEG RAISES
BW x10


Round 6
OH SQUAT
20kg x12
44lbs

KBELL SWING
16kg x16 (Russian swing)
35.2lbs

HANGING LEG RAISES
BW x10


Round 7
OH SQUAT
20kg x12
44lbs

KBELL SWING
12kg x20 (Russian swing)
26.4lbs

HANGING LEG RAISES
BW x10


Round 1
OH SQUAT
15kg x12
33lbs

KBELL SWING
16kg x20 (crossfit style)
35.2lbs

DIP BAR LEG RAISES (Body started to swing too much so I changed to this)
BW x10

Cooldown- Shoulder (both) stretches, hip flexor stretches, 15 minute walk



Took about 30 minutes total.





Ugh I have eisteddfod tonight. I hate it so much. Stumbling through 2 songs while 100-1000 people judge you. Whoop-ee.

[baco_bacon]

Judge you doing what?




Nice OH squats too

[beardymcbeard]

Judge you doing what?




Nice OH squats too

Thanks. Weight was easy as, but I was doing high reps/volume and getting the form down.



Judge me screwing up playing double bass with string ensemble... It actually didn't turn out that bad. I hate playing/listening to classical music.



Going for a 50kg (110lbs) x3 bench today. Probs working out with a friend, so he can spot me for it.


In before failed attempt

[baco_bacon]

Going for a 50kg (110lbs) x3 bench today. Probs working out with a friend, so he can spot me for it.


In before definite win fo shizzle my nizzle dawg

He?


And fixed.

[beardymcbeard]

He?


And fixed.

Hahah ?

I see what you did there

Not gonna explain myself or my actions.

Plus, where would I find a female who wants to lift heavy?






Weighed myself this morning, 66.4kg! Pre-England weight! Haha. Goal this month= sub 66kg

Oh and I'm gonna do Yates Row today instead of regular BBell, appariently it'll be better for rhomboid recruitment.

[Airror]

I wouldn't mind doing some powerlifting comps (meets?) but I think I'd go bodybuilding over PLing. I don't think of myself doing Pling in the long-term..


EDIT: I'll check out the PLing association in my town, but I think they're all really strong.

meets. I think you'll like it. It's not about being the strongest person there tho.

Going for a 50kg (110lbs) x3 bench today. Probs working out with a friend, so he can spot me for it.


In before failed attempt

You gotta be more confident lol

[beardymcbeard]

meets. I think you'll like it. It's not about being the strongest person there tho.


You gotta be more confident lol

I'm really warming to the idea. Haha I'm so lame, somebody suggests any idea to me and I warm to it.

But seriously, I think it does sound fun.


Confidence..? What's that?










Saturday 7/8/10- Madcow Day 3 *Medium Day*

Didn't end up going to the gym with my friend, but another guy I know was there so I got him to spot me. He was touching the bar but with little/no assistance.

Warmup 5 minutes treadmill, both shoulder stretches, hip flexor stretches, quick glute stretch

Squat These were pretty much ATG. My ROM is so hit and miss
30kg 1x5
40kg 1x5
50kg 1x5
57.5kg 1x5
67.5kg 1x3
50kg 1x5
(forgot that last set's 1x8..)


66lbs 1x5
88lbs 1x5
110lbs 1x5
126.5lbs 1x5
148.5 1x3
110lbs 1x5
This isn't awesome...


Bench
20kg (bar) 1x5
25kg 1x5
30kg 1x5
40kg 1x5
50kg 1x3 PR (spotter, form wasn't good on last rep- left arm lagging heaps)
40kg 1x5
Again... forgot the 8 reps


44lbs 1x5
55lbs 1x5
66lbs 1x5
88lbs 1x5
110lbs 1x3PR
88lbs 1x5


Yates Row
25kg 1x5
32.5kg 1x5
37.5kg 1x5
45kg 1x5
55kg 1x3PR (easy as, could go heavier)
40kg 1x8 (remembered the 8 reps)


55lbs 1x5
71.5lbs 1x5
82.5lbs 1x5
99lbs 1x5
121lbs 1x3 PR
88lbs 1x8


ASSISTANCE:
BW Dip
1x6
2x5 (not full ROM last few reps)

Barbell curl
20kg 3x8
44lbs

Tricep Rope Ext.
18kg 2x8
16kg 1x8


39.6lbs 2x8
35.2lbs 1x8

Cooldown
Left shoulder stretches, 15-20 minute walk home from gym


EDIT: Didn't use any bar-padding with the squats (a first for me). I need to harden up.

[baco_bacon]

110 bench,... jeez, nice progress!

[beardymcbeard]

110 bench,... jeez, nice progress!

Thanks Mark!

[beardymcbeard]

Awesome food combo for the day:

Pears and almond butter... Mmmmmmm

Pretty much rest day today, might do something later. Painted the house for $. Ye-ah.


Song for today, I think it's been my 'Song of the Day' about 3 times already, but not in this log!





I could listen/dance to it all day.

[beardymcbeard]

2/7/2010 Today's session- Week 2, Heavy Day

Squat
32.5kg 1x5
42.5kg 1x5
50kg 1x5
60kg 1x5
70kg 1x5 Not sure if this last set quite broke parallel, it's kinda hard to tell


71.5lbs 1x5
93.5lbs 1x5
110lbs 1x5
132lbs 1x5
154lbs 1x5



Bench Press
20kg 1x5
25kg 1x5
30kg 1x5
40kg 1x5
50kg 1x2 faiiill... first one completely unassisted, second one had a little spotter help
45kg 1x5 Spotter gave tiny bit of assistance on last rep


44lbs 1x5
55lbs 1x5
66lbs 1x5
88lbs 1x5
110lbs 1x2 (see above)
99lbs 1x5 (see above)



Barbell row
25kg 1x5
32.5kg 1x5
40kg 1x5
47.5kg 1x5
57.5kg 1x5PR


55lbs 1x5
71.5lbs 1x5
88lbs 1x5
104.5lbs 1x5
126.5lbs 1x5PR


ASSISTANCE:

Weighted Fitball Situp
5kg 2x10
5kg 1x5; BW 1x5 (dropset)
BW 1x12

11lbs


Weighted hyperextensions/glute raise
5kg 2x15
11lbs

Superset those^^



Cardio: 15 minute walk (didn't do cardio at the gym, I'll do it on a rest day.

Stretch: (straight after)
- Physiotherapist shoulder stretches
- Hip flexer stretch

[baco_bacon]

HEAVY DAY! Noice.


I like your taste in music

[beardymcbeard]

HEAVY DAY! Noice.


I like your taste in music

Yea boi. Haha it was actually kind of average, I was annoyed about the whole not making bench thing.

EDIT: You serious? That's unusual, seems everyone here likes metal/hardcore/not my music. Beach Boys could take on Dreamtheatre anyday!



Blur are ace.



Yesterday- ~20m plyometrics skipping, tuck jumps, repeat..... totalled around 10 minutes



Today-
35-40 minutes low-moderate intensity exercise bike
15 minutes yoga/pilates, 10 minutes cardio in the morning
Madcow Light day
15 minutes stepper/treadmill, stretch

Wasn't as much as it looks^^




Warmup 5 minutes treadmill; physio shoulder stretches (both arms)

Squat
30kg 1x5
42.5kg 1x5
52.5kg 2x5


66lbs 1x5
93.5lbs 1x5
115.5lbs 2x5


Overhead Press
12.5kg 1x5
20kg 1x5
25kg 1x5
30kg 1x5


27.5lbs 1x5
44lbs 1x5
55lbs 1x5
66lbs 1x5



Deadlift
47.5kg 1x5
57.5kg 1x5
67.5kg 1x5
77.5kg 1x5


104.5lbs 1x5
126.5lbs 1x5
148.5lbs 1x5
170.5lbs 1x5


BW Fitball situp
3x15

cardio:
3 minute treadmill (got bored, hip started to hurt ? and my calves don't do treadmilling well, so I changed)
12 minutes stepper (intervals)


Stretch
Hip flexors and physio shoulder stretches (both arms)

[baco_bacon]

Haha I don't have any screamo on my iPod! Not into that much at all.



I need to start stretching more.

[beardymcbeard]

Haha I don't have any screamo on my iPod! Not into that much at all.



I need to start stretching more.

Right on.

My squat ROM has gotten so much better since stretching hip flexors. Now I need to work on my calves cause they're holding my squat up too.




Talked to the main trainer at my gym today, he kinda specialises in bodybuilding/sculpting. Gonna stick with Madcow at least till the holidays. I'm getting my wisdom teeth out then so'll have a break from training, if I'm still making good gains I'll stick with it otherwise change it up.

The trainer's writing me a hypertrophy programme so it should be fun. Also, appariently you're allowed to film in my gym, so if our camera's not broken I should have some videos tomorrow! Woo.

Yeah...



Uhhm today I did sprints for 12 minutes (plus warm up/cooldown) and then a HIIT kettlebell session. Don't feel like posting it up.


The sprints were into really strong wind, so flipping hard and flipping cold. It's sooo cold.



Medium day tomorrow, no school and a long weekend!

[LankedOut]

In on this.

You should give powerlifting a go if you get the chance. It's not hard to get in to/prepare for compared to bbing so doing a one-off would hardly mess with your training.

[beardymcbeard]

In on this.

You should give powerlifting a go if you get the chance. It's not hard to get in to/prepare for compared to bbing so doing a one-off would hardly mess with your training.

Thanks!

I kinda want to do one actually. There's one in November in a town nearby, I just don't know how long I'm going to stick with PLing. At this stage I'm probably going to kinda switch between PLing and BBing training, working on strength then size/conditioning.

[baco_bacon]

New videos? Pretty sweeeet!