Mega Melt

[wakechica]

Your hammies are extremely impressive. Jealous.

Cheers They're getting better now i'm losing BF

Todays workout: POWER UPPER BODY

Shoulder press: 5@46lbs 4@50lbs 3@50lbs
Tri: 3x5@46lbs
Pull ups: 3@BW-17lbs (YEAH!) 4@BW-26lbs 5@BW-35lbs
Lat PDs: 4@78lbs 2x3@78lbs
Bi Curls: 5@46 4@46 3@46
Rev flies: 3x5@22lbs
BB bench wide: 4@55lbs 2x3@66lbs
Cable row: 10@48lbs 10@55lbs 8@64lbs
Cable flies: 3x5@26lbs

Legs are sore after yesterday. Even sitting down is a bit sore!!!!!

[VoxExMachina]

Shoulder press: 5@46lbs 4@50lbs 3@50lbs
Tri: 3x5@46lbs
Pull ups: 3@BW-17lbs (YEAH!) 4@BW-26lbs 5@BW-35lbs
Lat PDs: 4@78lbs 2x3@78lbs
Bi Curls: 5@46 4@46 3@46
Rev flies: 3x5@22lbs
BB bench wide: 4@55lbs 2x3@66lbs
Cable row: 10@48lbs 10@55lbs 8@64lbs
Cable flies: 3x5@26lbs

Nice work!

[wakechica]

So today done my run already:
30min total
Hill reps (!!)
400m warm up

MS (performed at 4% incline):
200m @7.5mph
100m @6mph
100m @Brisk walk

Recovery (flat):
400m @9mph
200m @7.5mph
100m @6mph
100m @Brisk walk

MSx3 with recovery in between each set

Then 200m @9.3mph with 100m @6mph x3 to bring me up to 30mins.

330 cals down the drain. Lifting later on today as didn't have time earlier.

Some more recent progress pics:
Back needs a lot more work!

[JennLifts]

Yea, back could use more work, but oh my godd! I'm SO jealous of your physique!

[VoxExMachina]

Back needs a lot more work!

Those who actually pay attention to what they're doing always think their back needs more work....cause it's usually true.

[wakechica]

Those who actually pay attention to what they're doing always think their back needs more work....cause it's usually true.

So my back plan is to drop the weight and get it right - I think I'm more of a bicep user so need to make sure I'm using the correct muscles. I'm going to add more flies/rev flies into my workouts now as well (I hate them... but I hate them because I'm not good at them which can only mean one thing: DO MORE OF THEM). I had this with squats (isolating quads) and have fixed that so guess it's time to out-isolate my biceps! I'll let you know how it goes today.

[VoxExMachina]

So my back plan is to drop the weight and get it right - I think I'm more of a bicep user so need to make sure I'm using the correct muscles.

I think that's a good plan. Developing a mind-muscle-connection (MMC) can be problematic when working back, and dropping the weight and really focusing on flexing the target muscle often helps. You can also use different grips (pronated, supinated, or neutral) to see if that helps.

I'm going to add more flies/rev flies into my workouts now as well (I hate them... but I hate them because I'm not good at them which can only mean one thing: DO MORE OF THEM). I had this with squats (isolating quads) and have fixed that so guess it's time to out-isolate my biceps! I'll let you know how it goes today.

I've had a lot of success with Rack Pulls, Pullups, and 1-Arm DB Rows when it comes to back development. For the rows, I've found that if I focus on extending and retracting my shoulder blades, it helps me get better work.

Good Luck!!

[wakechica]

Today:
Shoulder press 5x10
Seated Row 5x10
Wide grip pull ups assisted 3x10
Bent over row 3x10
Chest press 3x10
Single arm DB row 3x10 each side
Rev flies 3x10
Flies 3x10
Lat PD 3x10
Lateral raises 3x10
Front raises 3x10
KB shoulder press 3x8

Took me an hour. I had time today. Did some token cardio after (10mins on x-trainer and 1000m row (4:30)) - I hate both x-trainer and ergo so much. Well, my body does! Hurts in different places so I guess no harm there!

So dropped the weights right down and focused on recruiting the correct muscle group, even if it meant doing it slowly. First time I've done single DB rows and felt it in my back. Same with the seated row. I was doing DB stuff with 14-16lb DBs and dropped my lat PD down to 54-58lbs. Pullups I did assisted with about 10-15lbs more on and it felt good, less in my arms and more in my back. Hopefully now I can keep this going and gradually build back up again. On power days, if I don't feel it in the correct muscle group I'm going to drop the weight until I do.

[wakechica]

Got up early and found a different gym which has a rack... and a smith. Took onboard Rowyns and other people comments and here was todays workout:

Squats 3x3@100lbs
Deads 3x5@100lbs
Hack 2x6-10 2@78lbs
Press 8@150lbs 8@174lbs
Standing calf raise 3x10@110lbs

HIIT

400m WU

MS 1 with 100m brisk walk in between
200m 8.6mph, 8.8mph, 9.0mph, 9.2mph
MS 2 with 200m brisk walk in between
400m increasing every 100 by 0.2mph starting at 8.6mph x4

400m cool down

Total 23mins.

I filmed myself doing squats today which is uploading so I'll add when it's done.

[JennLifts]

def excited to see the squats!

[wakechica]

def excited to see the squats!

My internet connection is too lousy here, I'll add it at the weekend.

[wakechica]

Bent over row 6x3@66lbs (really felt it in my back at last)
Rack chins 4x6 (couldn't manage 8 in a row)
Seated cable row 3x8-12 80/90lbs
DB row 2x12 28lbs
DBshrugs 2x12 56lbs
Close grip PD 2x15 @60/70lbs
Seated DB press 3x8 @44lbs
Upright row 2x12 @oly bar
Side lat raises 3x12 @ yes... 18lbs!

10mins HIIT hill reps to losen my legs.

[LoveMyInk]

Bent over row 6x3@66lbs (really felt it in my back at last)
Rack chins 4x6 (couldn't manage 8 in a row)
Seated cable row 3x8-12 80/90lbs
DB row 2x12 28lbs
DBshrugs 2x12 56lbs
Close grip PD 2x15 @60/70lbs
Seated DB press 3x8 @44lbs
Upright row 2x12 @oly bar
Side lat raises 3x12 @ yes... 18lbs!

10mins HIIT hill reps to losen my legs.

nice workout

those side lat raises make me want to cry

[wakechica]

Been feeling like I'm getting sick so took Friday and this weekend off and feel better for it. Back in tomorrow!

[VoxExMachina]

Hope you feel better soon!

[wakechica]

Felt tired today but wasn't sure if it was genuine tiredness or lethargy! Did some cross training today, played 1.5hrs of squash which ruined my legs!(Not only great for leg training but also is basically HIIT but on an extended scale, I was properly tired after).

Did upper body in the gym but didn't manage much as I wanted as felt low on energy and generally bit run down and lacking in motivation. HOWEVER I saw some gains so every cloud and all that

Bent over row 6x3@ 77lbs
Seated cable row 3x10@110lbs/120lbs/120;bs
DB row 3x8@30lbs/35lbs35lbs
DBshrugs 2x12@80lbs
Close grip PD 2x15 70lbs/70lbs

I'm not sure if I'm going to be able to train legs this week as I've got an old niggly hip flexor injury come back (squash didn't help). I'm on the stretching and going to look and how much my left femur rotates in and check my form again. I did some BW squats with focusing on rotating my femurs outwards and felt my glutes working something chronic so watch this space as I might be back to squatting the bar to prevent breaking myself too much. I really want to get this right as I can't be getting injured. As they say no pain no gain however the pain is going 10lbs forward to go 100lbs backwards. C'est la vie!

I suppose my upper body needs some work so can get some in this week if I can't do legs.

[wakechica]

Ooh page 4... can tell I've had a busy few days. Been unable to get to the gym recently. Still felt run down but the rest has done me good and I feel recovered and my hip has gotten better again so time to crack the whip and get back on it.

Back over on the west coast at home for 3ish weeks with my mom so plenty of time to eat well and train hard. Going to look at our Y later which apparently has just been refurbed. Hopefully it still has everything I need in it! Looking to get some serious work in over the next few weeks and really hoping I start seeing some great results.

[wakechica]

Went to look at the Y and it's now amazing. They got a great setup - rack, smith, 2x BBs, plenty of plates, EZ bar, standard machines inc leg press etc. All brand new too. The racks/BBs are in a separate room as well so hopefully able to get some great workouts without having to worry about a thing.

I also just wanted to post because I measured my thighs and I'm down by another 1/4" without even having to squeeze the measure round so I'm really happy - hard work paying off dividends! Calves are down 1/2" too (not sure if that's good or bad but they're looking more muscular so guess it's good).

Just wondering whether I should take these 3 weeks to eat well, bulk up and just lift heavy? See if I can put a cheeky bit of mass on - especially on my back. Or is it just worth shredding all my fat off first and then have a better base to work off of? What say you wise women of BB?

Food wise my mom has this amazing book called cooking with coconut oil. She makes her own granola (loaded with oats, pecans, flax etc.) and it's is delicious! Coconut oil is great for hypothyroidism if anyone out there reading is hypo. I had it with 2 tablespoons of greek yog and some fresh fruit. Lunch... smoked salmon, salad, bit of wholegrain pasta. Eating well. So nice to be able to eat fresh food where I know the origin and also when I want. Also get to say what I want.

[wakechica]

My internet connection is too lousy here, I'll add it at the weekend.

And here it is.... 3@100lbs IIRC



Feel free to rip me to shreds, all feedback welcome

[wakechica]

So mistake number 1 today. HIIT BEFORE LEGS. No. Not cool. Didn't fancy wasting time waiting for the rack sooooo.....

15mins inc 2mins w/u
MS1: 3x 1min@9.0mph with 1min @6.0mph recovery
MS2: 3x 1min@9.5mph with 1min@6.0mph recovery
MS3: 1x 1min@10.0mph with 1

Walk for 1 min inbetween MS 1 and 2

Wanted to do 3@10.0mph but actually fancied being able to do legs after... save that for another time

Squat: 3@105 (YAY) 3@85 3@85 3@95 5@65 (I felt like I was going to puke in the rack today.. not cool)
Calf raises 2x15@95
Dead 6@85 6@105 6@105 5@115 (YAY!!)
Leg press 5@170 5@175 5@175 8@110 (Woohoo @ 2x5@175)

And that was pretty much me today. Could barely walk out of the gym after so probably a good workout.
BUT 3@105 for squat, 2x5@175 press and 5@115 dead so v happy

[VoxExMachina]

And here it is.... 3@100lbs IIRC



Feel free to rip me to shreds, all feedback welcome

You handled that with ease. Good job. My only comments would be as follows:

1. You might want to rack the bar one pin lower. Before you unrack, get your body tight, and then squat the bar out of the rack.
2. Keep your body tighter as you take your steps back. It doesn't matter much now, but will when the weights get heavier.
3. Begin the descent by "pushing your hips back" (as opposed to bending at the knee).
4. You could stand to go just slightly deeper.

Overall, though, you look solid. Your back / lumbar position is good and you've got the basics correct. If you want a more detailed tutorial, here's a thread I put together on the back squat --> http://forum.bodybuilding.com/showth...hp?t=132962543

[wakechica]

You handled that with ease. Good job. My only comments would be as follows:

1. You might want to rack the bar one pin lower. Before you unrack, get your body tight, and then squat the bar out of the rack.
2. Keep your body tighter as you take your steps back. It doesn't matter much now, but will when the weights get heavier.
3. Begin the descent by "pushing your hips back" (as opposed to bending at the knee).
4. You could stand to go just slightly deeper.

Overall, though, you look solid. Your back / lumbar position is good and you've got the basics correct. If you want a more detailed tutorial, here's a thread I put together on the back squat --> http://forum.bodybuilding.com/showth...hp?t=132962543

Thank you I'll go have a read now (run outta reps for now... )

[JennLifts]

I agree on a tiny bit deeper! They're quite good though. Sorry I'm a bit behind! Busy hehe, but keep up the hard work sister :-)

[JennLifts]

Went to look at the Y and it's now amazing. They got a great setup - rack, smith, 2x BBs, plenty of plates, EZ bar, standard machines inc leg press etc. All brand new too. The racks/BBs are in a separate room as well so hopefully able to get some great workouts without having to worry about a thing.

I also just wanted to post because I measured my thighs and I'm down by another 1/4" without even having to squeeze the measure round so I'm really happy - hard work paying off dividends! Calves are down 1/2" too (not sure if that's good or bad but they're looking more muscular so guess it's good).

Just wondering whether I should take these 3 weeks to eat well, bulk up and just lift heavy? See if I can put a cheeky bit of mass on - especially on my back. Or is it just worth shredding all my fat off first and then have a better base to work off of? What say you wise women of BB?

Food wise my mom has this amazing book called cooking with coconut oil. She makes her own granola (loaded with oats, pecans, flax etc.) and it's is delicious! Coconut oil is great for hypothyroidism if anyone out there reading is hypo. I had it with 2 tablespoons of greek yog and some fresh fruit. Lunch... smoked salmon, salad, bit of wholegrain pasta. Eating well. So nice to be able to eat fresh food where I know the origin and also when I want. Also get to say what I want.

I'm missing where the 3 weeks came from?? I'd start bulking for 3-6 months. You have a good start being so lean. I wouldn't worry about getting much leaner atm IMO.

[wakechica]

OMG I got DOMS bad from yesterday! Walked on the beach for 1.5hrs as well. They're begging me to stop but I ain't no quitter!

[gobbles23]

I'm missing where the 3 weeks came from?? I'd start bulking for 3-6 months. You have a good start being so lean. I wouldn't worry about getting much leaner atm IMO.

I agree!!!!

Nice squats!

[wakechica]

Todays UPPER BODY POWER (yes my legs still hurt)

Seated DB 3x6@50
DB row 8@25 8@30 5@35
Upright row 3x5@40 8@37
DB Shrugs 2x12@90
Bent over row 5@65 2x6@75 5@80
Skullz 3x7@35
Flat DB press 3x8@50
Superset
Flies 3x10@29
Single front and lateral raises 3x5@20
Cambered bar curls 2x10@30 5@35

HIIT (legs didn't thank me at all):
10min intervals
10min steady state
2miles 232Cal

So the general consensus is to eat more and bulk?! I only pulled out 3 weeks cos I'm home and have NOTHING to do other than eat, sunbathe and go lift. It's awesome and I love it!

[latebloomingmom]

So mistake number 1 today. HIIT BEFORE LEGS. No. Not cool. Didn't fancy wasting time waiting for the rack sooooo.....

15mins inc 2mins w/u
MS1: 3x 1min@9.0mph with 1min @6.0mph recovery
MS2: 3x 1min@9.5mph with 1min@6.0mph recovery
MS3: 1x 1min@10.0mph with 1

Walk for 1 min inbetween MS 1 and 2

Wanted to do 3@10.0mph but actually fancied being able to do legs after... save that for another time

Squat: 3@105 (YAY) 3@85 3@85 3@95 5@65 (I felt like I was going to puke in the rack today.. not cool)
Calf raises 2x15@95
Dead 6@85 6@105 6@105 5@115 (YAY!!)
Leg press 5@170 5@175 5@175 8@110 (Woohoo @ 2x5@175)

And that was pretty much me today. Could barely walk out of the gym after so probably a good workout.
BUT 3@105 for squat, 2x5@175 press and 5@115 dead so v happy

this is a lot of leg work for one day!!!yikes. my legs hurt reading this...I am glad you popped into my journal but I am very impressed with the numbers I see on your lifts in here..slow and steady progress...right? looks to me like your legs have the potential for becoming very strong!

[wakechica]

this is a lot of leg work for one day!!!yikes. my legs hurt reading this...I am glad you popped into my journal but I am very impressed with the numbers I see on your lifts in here..slow and steady progress...right? looks to me like your legs have the potential for becoming very strong!

Thanks Your journal was a great read! You have some great progress. Yeh I'm going slow and steady. Used to be able to squat my BW+ some but I had a few years out for work so just getting back into it, making sure I really work on form as it was pretty crappy last time around (all quads not glutes/hams) and I've seriously neglected my back!

[wakechica]

So today... RECOVERY day and I need it. Legs are still a wee bit sore (inner quads) and I have DOMS in my back (yay). So eating well and having an easy day.