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  1. #1
    Semper Fidelis gabytheft's Avatar
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    gabytheft natty road to physique :)

    hey guys.. this is my first journal. so before i start please if i'm missing anything or if you would like to see something please let me know!! so here goes.

    a bit of my history. started lifting in feb 09, so 4 years already. I was inconsistent for 2 out of those 4 years. I started really caring about what I looked about a year go so i've been going hard ever since. i've experimented with GST, PHAT, as well as my own routine. But, I've never had better results than what i've gained from phat.

    while I was cutting I switched my previous form of phat from doing a back and shoulders day to doing back and chest together, and then shoulders and arms together. I like this combination. Now i switched it again adding a few more sets and i put chest before back. my full routine will be at the end of the post.

    My goals right now are to put on as much mass as I can this year (while staying relatively lean) so i can compete (my first competition) in women's physique in 2014. obviously as the title states, staying natural is extremely important to me. No hate on people who juice but it's not for me.

    Anyways! my cutting macros on training days were 180g carbs, 44g fat, and 140g protein. I also had one refeed day and 2 days of HIIT as well as one day LISS. Now that I am transitioning into a bulk I will slowly increase my macros week by week to see what works best. This week I am beginning with 200g carbs, 50g fat, and 150g protein. We'll see where I go from here!

    Only supplements I am currently taking:
    Orange Triad (multi) or animal pak when I am up for downing all those pills -.-
    Fish oil
    con-cret creatine
    scivation whey or cor-performance whey
    c4 extreme Pre Workout (currently cycling off)
    scivation xtend (BCAA's during/post workout and throughout the day)
    melatonin and zma before bed (for severe sleep issues)


    Modified PHAT Routine

    Upper Power Day
    • Bent Over Rows Supinated: 3x3-5
    • Weighted Pull-Ups: 2x6-10
    • Unilateral Lat Pulldown: 2x6-10
    • Barbell Bench Press: 3x3-5
    • Weighted Dips: 3x6-10
    • Standing Barbell Press: 3x3-5
    • Dumbbell Bicep Curls: 2x6-8
    • Skullcrushers: 2x6-8


    Lower Power Day
    • Deadlift: 3x3-5
    • Front Squat: 2x6-10
    • Leg Extenstion: 2x6-10
    • SLDL: 3x5-8
    • Lying Leg Curls: 2x6-10
    • Standing Calf Raise: 3x6-10
    • Seated Calf Raise: 3x6-10


    Rest/Cardio


    Chest/Back Hypertrophy
    • Barbell Bench Press: 3x10
    • Incline Dumbbell Press: 3x8-12
    • Hammer Strength Chest Press: 3x12-15
    • Incline Cable Flyes: 2x12-15
    • Decline Cable Flyes: 2x12-15
    • Bent Over Supinated Rows: 3x10
    • Weighted Pull-Ups: 3x8-12
    • T-Bar Row: 3x10-12
    • Dumbbell Pullover: 2x10-15
    • Straight Arm Pulldown: 2x10-15



    Legs Hypertrophy
    • Barbell Back Squat: 3x10
    • Hack Squats: 3x10-12
    • Dumbbell Sumo Squat: 2x10-12
    • Leg Extension: 2x12-15
    • Walking Lunges: 1x15-20
    • SLDL: 3x10
    • Seated Leg Curl: 2x10-12
    • Standing Leg Curl: 2x10-12
    • Standing Calf Raise: 4x10-15
    • Seated Calf Raise: 3x10-15



    Shoulders/Arms Hypertrophy
    • Standing Shoulder Press: 3x10
    • Dumbbell Shoulder Press: 2x8-12
    • Hammer Strength Shoulder Press: 2x10-12
    • Lat Raises: 3x12-15
    • Barbell Curl: 3x8-12
    • Seated Dumbbell Curls: 3x8-12
    • Dumbbell Preacher Curls: 2x12-15
    • Seated Tricep Extension: 3x8-12
    • Reverse Grip Pressdown: 2x10-15
    • Rope Pressdown: 2x12-15



    current relaxed progress pics:







    I will post some flexing shots this week when I have someone to help me out please if i missed anything or you have any critiques on ANYTHING just let me know I am always open to learn. Let's make some gains this year!! Tomorrow I will start on Upper Power day. Will check in as soon as I can.
    Last edited by gabytheft; 02-18-2013 at 12:30 PM. Reason: left out a supp
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  2. #2
    Registered User tina722's Avatar
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    subbing in!

    Weighted pullups at 8-12 reps!?! That's awesome.
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  3. #3
    Registered User KellyP92's Avatar
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    In

    Great to see a fellow shorty!
    Your looking great and routine looks solid
    To even get close to the way your looking right now would be an amazing achievement!! **Inspired**

    Originally Posted by tina722 View Post
    Weighted pullups at 8-12 reps!?! That's awesome.
    ^^ Agreed. That's pretty damn impressive!
    "Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
    Dresses, H. W.

    My Log :

    http://forum.bodybuilding.com/showthread.php?t=148491933
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  4. #4
    Semper Fidelis gabytheft's Avatar
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    Today's workout

    Haha awesome I didn't even expect anyone to read this but thank you very much I don't put much weight on the pullups anymore but it's damn good form!

    Here's my workout for today, I'm going to organize it so right under the exercise and set numbers is going to be weight used, followed by reps in each set separated by commas, if i didn't put any weight i used the same weight for the every set. oh yeah and i'm not including warm up reps! For example on the bent over rows I did today 125lbs for 5 reps, then 130 for 5 reps, then 135 for 5 reps.

    Upper Power Day
    • Bent Over Rows Supinated: 3x3-5
    125: 5, 130: 5, 135: 5
    • Weighted Pull-Ups: 2x6-10
    15: 9, 9
    • Unilateral Lat Pulldown: 2x6-10
    100: 10, 10
    • Barbell Bench Press: 3x3-5
    115: 5, 125: 5, 130: 4
    • Weighted Dips: 3x6-10
    35: 10,10,10
    • Standing Barbell Press: 3x3-5
    40: 8, 70: 5,5, 75: 5
    • Dumbbell Bicep Curls: 2x6-8
    25: 10, 10 (each arm)
    • Skullcrushers: 2x6-8
    60: 10,10



    Overall pretty good workout I took it slow since I didn't have to rush to work today. I also brought in my friend to use as a spotter so I can test out my weights mainly in the bench I get a little intimidated to try that extra rep when I'm alone. Especially due to the fact that I took 2 months off the barbell bench and started using dumbbells (which helped my bench immensely btw) But I usually love working out by myself... no distractions XD I felt really great today though!

    Oh yeah one more thing. I'll be weighing in on mondays. Today I weighed in at 109.6 lbs. After my cut my lowest was 108 lbs. So we'll see where I'm at next monday!

    I'll post later on tonight how my macros went exactly today but if anyone wants to see exactly what I'm eating i track my food religiously on MFP
    http://www.myfitnesspal.com/food/diary/happyjunki3

    see you later guys :]
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  5. #5
    Maximum Ham thehobbes's Avatar
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    IN! Had to check this out after that OHP vid, you are freaking strong! Pound for pound one of the strongest I've seen over here. Nice progress pics, niiiice quads. Strong rows and bench on that workout. (Also noting I am currently the tallest person in here, mind = exploded because that's never happened before. ) Good luck training for that first comp!
    Current PRs:
    Bench Press: 190x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 245x1

    *Lulzy Ham tees and workout gear - cafepress.com/hamtoons
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  6. #6
    Viva la Vulva womanoid's Avatar
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    In!

    You're going to upstage everyone in 2014, I know it.
    Bender, part of being human is having self-control. -Amy Wong


    Fat loss per month =
    Obese : 6-8%
    Moderately overweight: 4-6%
    Average: 2-4%
    Lean 1-2%
    Very lean .5-1%

    ^via female sticky on realistic goals
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  7. #7
    Semper Fidelis gabytheft's Avatar
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    Originally Posted by thehobbes View Post
    IN! Had to check this out after that OHP vid, you are freaking strong! Pound for pound one of the strongest I've seen over here. Nice progress pics, niiiice quads. Strong rows and bench on that workout. (Also noting I am currently the tallest person in here, mind = exploded because that's never happened before. ) Good luck training for that first comp!
    Trust me when i tell you i would KILL to be your height haha and thanks for the quad compliment seriously they are my most self conscious body part lol i believe they are my weakest but i'm working on it XD

    Originally Posted by womanoid View Post
    In!

    You're going to upstage everyone in 2014, I know it.
    thank you thank you!!! you have no idea how much the positive words help


    thank you for the support guys !!
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  8. #8
    Semper Fidelis gabytheft's Avatar
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    For today i finished my macros at 200g carbs, 51g fat, and 151g protein (see food on MFP) good first day workout and diet wise. let's see if i remain this happy on leg day tomorrow :]

    No pics yet but I will try to get to that tomorrow!! in the mean time, please enjoy this video of me warming up for the 1RM OHP i did 7 reps (i think) with 75 lbs !

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  9. #9
    Registered User KellyP92's Avatar
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    Originally Posted by gabytheft View Post
    For today i finished my macros at 200g carbs, 51g fat, and 151g protein (see food on MFP) good first day workout and diet wise. let's see if i remain this happy on leg day tomorrow :]

    No pics yet but I will try to get to that tomorrow!! in the mean time, please enjoy this video of me warming up for the 1RM OHP i did 7 reps (i think) with 75 lbs !

    Brilliant video!! OHP is for sure my weakest lift!!
    In for updated pics....
    "Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
    Dresses, H. W.

    My Log :

    http://forum.bodybuilding.com/showthread.php?t=148491933
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  10. #10
    Semper Fidelis gabytheft's Avatar
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    Day 2 - Lower Power

    Originally Posted by KellyP92 View Post
    Brilliant video!! OHP is for sure my weakest lift!!
    In for updated pics....
    Tonight when I get home I promise!

    Here's today workout guys!! It was pretty awesome. Just got back to deadlifts again after 2 months and I came a little stronger actually. Also glad to be back to front squats they are awesome.

    Lower Power Day
    • Deadlift: 3x3-5
    185: 5, 195:5,5
    • Front Squat: 2x6-10
    105: 7,9
    • Leg Extenstion: 2x6-10
    154:10, 159: 10
    • SLDL: 3x5-8
    125: 8,8,8
    • Lying Leg Curls: 2x6-10
    85: 10,9
    • Standing Calf Raise: 3x6-10
    100: 10,10,10 (each leg)
    • Seated Calf Raise: 3x6-10
    70: 10, 75: 10,10


    Legs are nicely sore :} I am really starting to enjoy leg days now that i am so motivated to build them!! I will update later tonight with some pics and my final macros for the day off to work again!
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  11. #11
    Sarah Ramm lilramm's Avatar
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    In in in!!!!!!!!!!!!!! I can't wait to see your progress. Just don't forget about all of us when you go pro
    Wasn't on here for awhile…. had my son in October of 2013 and now I'm back!!!!

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  12. #12
    Maximum Ham thehobbes's Avatar
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    DL and frt squats in the same day, interesting, is that some of the modified part of PHAT? Enjoy waddling around tomorrow with awesome DOMS.
    Current PRs:
    Bench Press: 190x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 245x1

    *Lulzy Ham tees and workout gear - cafepress.com/hamtoons
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  13. #13
    Semper Fidelis gabytheft's Avatar
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    Originally Posted by lilramm View Post
    In in in!!!!!!!!!!!!!! I can't wait to see your progress. Just don't forget about all of us when you go pro
    lmao that is a pretty bold and awesome statement to make i hope it really happens thank you so much for being here!!!


    Originally Posted by thehobbes View Post
    DL and frt squats in the same day, interesting, is that some of the modified part of PHAT? Enjoy waddling around tomorrow with awesome DOMS.
    lol yeah the deads don't hit my quads as hard as I want them to so i added two sets in there with higher reps to get that. not gonna lie it hurt after the deads but you are right lets see how i feel it tomorrow or the next day even lol
    also my last round of phat i didn't do deads at all instead i did 4-5 sets of backsquats so i am mixing it up a bit with the deads/front squat combo to see how it goes
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  14. #14
    Semper Fidelis gabytheft's Avatar
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    Flexing progress pics!!

    Alright here's the posing pics remember i suck ass at posing and i admit it!! Lol BUT!! I am super duper excited because I will be going to dana linn bailey's posing seminar on Saturday so i will practice those poses and of course bring pics of that for all of you!








    lighting did NOT help my white ass legs but i put the pic for you anyways lol keep in mind these pics were taken after my biggest meal of the day =p

    so there u go ohhh yeah and i messed up my macros quite a bit today SORRY I am human lol i was trying to cram the rest of my fats in at the end of the day but i ended up having too many carbs/protein. ending numbers were 214g carbs, 48g fat, and 157g protein. Will do better tomorrow! enjoy the pics. goodnight guys <3
    Last edited by gabytheft; 02-20-2013 at 03:57 AM. Reason: edited macros
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  15. #15
    Registered User KellyP92's Avatar
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    Originally Posted by gabytheft View Post
    Alright here's the posing pics remember i suck ass at posing and i admit it!! Lol BUT!! I am super duper excited because I will be going to dana linn bailey's posing seminar on Saturday so i will practice those poses and of course bring pics of that for all of you!








    lighting did NOT help my white ass legs but i put the pic for you anyways lol keep in mind these pics were taken after my biggest meal of the day =p

    so there u go ohhh yeah and i messed up my macros quite a bit today SORRY I am human lol i was trying to cram the rest of my fats in at the end of the day but i ended up having too many carbs/protein. ending numbers were 214g carbs, 48g fat, and 157g protein. Will do better tomorrow! enjoy the pics. goodnight guys <3
    Gonna kill it for 2014!!
    Looking forward to seeing your progress!!
    "Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
    Dresses, H. W.

    My Log :

    http://forum.bodybuilding.com/showthread.php?t=148491933
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  16. #16
    Semper Fidelis gabytheft's Avatar
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    Originally Posted by KellyP92 View Post
    Gonna kill it for 2014!!
    Looking forward to seeing your progress!!

    thanks I really hope so i want it so badly!


    Off day today... Didn't have any time for cardio, but i'm not prioritizing that nearly as much as I was on my cut hehe.

    final macros for today (off day so i went less carbs, also i went over by a bit yesterday lol):
    181g carbs, 45g fat, 145g protein
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  17. #17
    Semper Fidelis gabytheft's Avatar
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    Cool Day 4 - Chest/Back Hypertrophy

    Holy crap what a long workout this was!! Took me about an hour and 20 mins. But i put in work!!!! Felt great today. It's dramatic how much better I feel when working out on a bulk rather than a cut. Anyways here's today's numbers!!!


    Chest/Back Hypertrophy
    • Barbell Bench Press: 3x10
    115: 10, 10,10
    • Incline Dumbbell Press: 3x8-12
    45: 10,8,9
    • Hammer Strength Chest Press: 3x12-15
    100: 12, 90: 10, 70: 13
    • Incline Cable Flyes: 2x12-15
    38: 13,12
    • Decline Cable Flyes: 2x12-15
    23: 10, 18: 12
    • Bent Over Supinated Rows: 3x10
    115: 10, 105: 10, 10
    • Weighted Pull-Ups: 3x8-12
    10: 10,10, 8
    • T-Bar Row: 3x10-12
    120: 12,11,11
    • Dumbbell Pullover: 2x10-15
    35: 15,15
    • Straight Arm Pulldown: 2x10-15
    73: 15, 78: 15


    I seriously have no clue how i pumped out those pullups after everything I did prior lol but I did it. Next week i might just do bodyweight. depends how I feel. Good workout today! But next time, gonna try to do it in less time.

    Will check in later with final macros have a good day everyone.
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    Semper Fidelis gabytheft's Avatar
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    Final macros

    Dreading leg day tomorrow but i will pusb through it since i am going on a road trip to meet dana linn bailey !!!! I will takea bunch of pics she's having a posing seminar with rob bailey as well.

    Anywaysss final macros for today! 213g carbs, 53g fat, and 150g protein.

    Goodnight guys !! Will try to get a little bit of legs on video tomorrow.
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    Day 5 - Legs Hypertrophy

    Hey guys happy friday!!

    So i'm super sore from yesterday's workout lol I rarely ever get sore so I know I put in work. Today was great!! I'm supposed to be cycling off my preworkout (have been off for 2 weeks) but I could barely sleep last night for excitement! Leaving on my road trip to go see DLB!!!! SO i woke up and it was leg day lol and i couldn't resist but I'm glad I did because I had an excellent workout!! I went a little weak on the sumo db squats just because it's my first time doing them anyways enjoy !! Also, my macros will be a little wacky this weekend. Although I packed all my meals I know I'm gonna eat out at least once.


    Legs Hypertrophy
    • Barbell Back Squat: 3x10
    115: 10, 125: 10, 10
    • Hack Squats: 3x10-12
    100:12, 110: 12, 120: 12
    • Dumbbell Sumo Squat: 2x10-12
    65: 12, 15 (standing on 2 plates each foot)
    • Leg Extension: 2x12-15
    154: 14,15
    • Walking Lunges: 1x15-20
    20: 17 (each leg)
    • SLDL: 3x10
    115:10,10,10
    • Seated Leg Curl: 2x10-12
    62: 13, 75: 12
    • Standing Leg Curl: 2x10-12
    30: 12, 15 (each leg)
    • Standing Calf Raise: 4x10-15
    90:13,13,13,13 (each leg)
    • Seated Calf Raise: 3x10-15
    70: 12,12,12


    Have a good weekend everyone! final macros later on.
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  20. #20
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    I'm back!! Day 6 - Shoulders/Arms

    Hey guys! I'm back from my seminar with DLB and it was sooo freaking awesome!! At the bottom of the post I will include the two pics I got with her. She is freaking awesome I learned so much about training, posing, nutrition, etc. it was a really great experience. Now, I will be honest on saturday and sunday I didn't track my meals at all lol my macros were all over the place especially since, i admit it, i had 2 drinks while I was watching the fight on saturday night!! But it was the ending to one of the greatest days I've had in a while, btw ronda rousey won again with an arm bar i love her!!! Also, I ate out TWICE !!!! wow what a sin... lol. But today is monday and I am back on track.

    Now this morning I weighed in at 110.0 and i was pretty much like.. wtf ??? I messed up this weekend (i guess not as hard as I was making it seem) and I didn't even gain half a pound this week. SO, back to the drawing board I decided to do a macro adjustment again for this week. I'm gonna go with 220g carbs, 50g fat, and 160g protein. Now i'm still experimenting to find my ideal bulking macros but hopefully this works for me we'll see how much I weigh next week and trust me I'm going to do my BEST to be on point all week. Shouldn't be a problem.

    Here is my workout I had at gold's gym (first time training there) it was awesome and I felt great!!!

    Shoulders/Arms Hypertrophy
    • Standing Shoulder Press: 3x10
    70: 10, 10, 65: 10
    • Dumbbell Shoulder Press: 2x8-12
    35: 10, 9
    • Hammer Strength Shoulder Press: 2x10-12
    70:12, 80:12
    • Lat Raises: 3x12-15
    12.5: 15, 15:10/12.5:3, 12.5: 14 <---- btw when I put a "/" it means I dropsetted. so I did 15's for 10 reps immediately followed by 12.5's for 3 reps.
    • Barbell Curl: 3x8-12
    50: 10, 11, 10
    • Seated Dumbbell Curls: 3x8-12
    15: 11, 17.5: 9, 10 (each arm)
    • Dumbbell Preacher Curls: 2x12-15
    20: 12, 17.5: 14
    • Seated DB Tricep Extension: 3x8-12
    30: 12, 35: 11, 12
    • Reverse Grip Pressdown: 2x10-15
    70: 14, 77.5: 14
    • Rope Pressdown: 2x12-15
    47.5: 13, 12



    anddddd as promised here are my pics with the famous DLB



    Last edited by gabytheft; 02-26-2013 at 01:29 PM.
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  21. #21
    Registered User tina722's Avatar
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    DLB seminar looks like a lot of fun! What happened? She gave recommendations, training/nutrition?

    I loved the pictures!

    Strong workouts too, especially with all that volume, Keep it up.
    Training log: http://forum.bodybuilding.com/showthread.php?t=136580641&p=1055775421&viewfull=1#post1055775421
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  22. #22
    Semper Fidelis gabytheft's Avatar
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    Originally Posted by tina722 View Post
    DLB seminar looks like a lot of fun! What happened? She gave recommendations, training/nutrition?

    I loved the pictures!

    Strong workouts too, especially with all that volume, Keep it up.
    First she did like a q and a about anything and everything, and then we went over some training techniques, the most i learned were about box squats pre exhaustion and abs of course and the most important thing for me was the posing!! she split us up into groups bikini, figure, and physique and we went through all of the mandatory poses and she also went over the 60 sec routine thing... since i've never posed before in my life lol this was the best thing for me! i'll be having some posing videos now soon so i could see how i'm progressing. and thank you1!! i've been really trying to push through it... waiting till the day i can take my preworkout again lmao i sound like an addict
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  23. #23
    Semper Fidelis gabytheft's Avatar
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    Day 8 - Upper Power

    Great workout today I hit some PR's... omg I curled 30's!! first time in my life lol and i was so confident about that, that i tried the skullcrushers and totally failed the 70 pound ez curl bar. haha but whatever i still did really well today. also I dropped down too much weight on the lasts et of the standing shoulder press but i know for next time iwill probably just drop to 80.

    Upper Power Day
    • Bent Over Rows Supinated: 3x3-5
    135: 5, 5, 5
    • Weighted Pull-Ups: 2x6-10
    15: 10, 10
    • Unilateral Lat Pulldown: 2x6-10
    105: 10, 110: 9
    • Barbell Bench Press: 3x3-5
    125: 5, 5, 5
    • Weighted Dips: 3x6-10
    35: 10, 40: 9,10
    • Standing Barbell Press: 3x3-5
    85: 4,4, 75: 7
    • Dumbbell Bicep Curls: 2x6-8
    30: 7,6
    • Skullcrushers: 2x6-8
    70: 3, 60: 10, 10


    overall great workout. will update with macros later on tonight. excited for more carbs and protein woooooo !
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  24. #24
    Viva la Vulva womanoid's Avatar
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    Interdasting... I also added DB sumo squats to my new routine. You go so low you need to elevate? Good to know!


    • Lat Raises: 3x12-15
    12.5: 15, 15:10/12.5:3, 12.5: 14 <---- btw when I put a "/" it means I supersetted. so I did 15's for 10 reps immediately followed by 12.5's for 3 reps.
    This is actually "dropsetting", dropping the weight during a set. Supersetting is doing 2 exercises back to back with no rest, like a mini circuit.


    Seeing you with DLB seals it. You really don't have that far to go. You look in her league, just a teensy bit smaller. Keep up the good work
    Bender, part of being human is having self-control. -Amy Wong


    Fat loss per month =
    Obese : 6-8%
    Moderately overweight: 4-6%
    Average: 2-4%
    Lean 1-2%
    Very lean .5-1%

    ^via female sticky on realistic goals
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  25. #25
    Semper Fidelis gabytheft's Avatar
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    Originally Posted by womanoid View Post
    Interdasting... I also added DB sumo squats to my new routine. You go so low you need to elevate? Good to know!




    This is actually "dropsetting", dropping the weight during a set. Supersetting is doing 2 exercises back to back with no rest, like a mini circuit.


    Seeing you with DLB seals it. You really don't have that far to go. You look in her league, just a teensy bit smaller. Keep up the good work


    Just fixed that thanks you're right lol and yeah with the sumo squats i guess since i'm sooooo short i like more of a range of motion starting with some elevation on my feet i'm gonna put 3 plates next week. and thank you sooooo much.... even looking anywhere near my idol means so much to me she told me to work on my delts so shoulder day is going to be my go hard day from now on!
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  26. #26
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    Day 9 - Lower Power

    Heeeey guys I never posted my macros from last night. I was on an eaating rampage. IDK what happened to me lol final macros were 230g carb, 53g fat, and 170g protein O_O will work on hitting my actual 220/50/160 today lol

    today I hurt my back somehow but it was hurting ever since i got to the gym like a pinched nerve when you sleep improperly that's what it feels like around my left lat... it was hurting most at the end in the leg curls because after the sldl's i was pretty much fried but i kept going.... either way my deadlifts felt GREAT today


    Lower Power Day
    • Deadlift: 3x3-5
    195: 5, 210: 5, 215: 4
    • Front Squat: 2x6-10
    110: 7,7
    • Leg Extenstion: 2x6-10
    159: 10,10
    • SLDL: 3x5-8
    125: 8,8,8
    • Lying Leg Curls: 2x6-10
    80: 9,10
    • Standing Calf Raise: 3x6-10
    110: 9,10,10
    • Seated Calf Raise: 3x6-10
    80: 9,10,10


    Pushed through the pain and now i'm paying for it was going to do some cardio tomorrow on my rest day but it depends on how I wake up. Once this pain goes away I'm gonna start posing practice videos. Will definitely share them here see you guys later!
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  27. #27
    Semper Fidelis gabytheft's Avatar
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    Hey guys just checking in with the final macros I did well today (finally) lol 223g carbs, 51g fat, and 161g protein. seriously i am still always hungry. i hate when people complain about having to eat so much food lol. whether cutting or bulking my hunger is always there!! anyways my back got a little worse but i'm praying that it will get better after i sleep tonight. i'm gonna sleep in another bed to see if it helps.

    goodnight!
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  28. #28
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    Hey good morning my back is a little better and today is back and chest day so i hope i can perform well. Macros for yesterday ended up at 223 c, 55 f, and 167 p. lol i eat way too much

    anyways if my workout buddy does not sell out, i will have him record some stuff today wooot!! see ya later.
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  29. #29
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    Day 11 - Chest/Back Hypertrophy

    my back is much better today thank God! the other night i felt like i could barely move lol i got some videos today but not as many as i wanted, the camera man had malfunctions lol here are the lifts, i'll post the vids later on when I finish up the macros

    Chest/Back Hypertrophy
    • Barbell Bench Press: 3x10
    115: 10, 120: 9, 115: 8
    • Incline Dumbbell Press: 3x8-12
    45: 10,9,8
    • Hammer Strength Chest Press: 3x12-15
    90: 12,12,14
    • Incline Cable Flyes: 2x12-15
    38: 14,11
    • Decline Cable Flyes: 2x12-15
    21.5:11, 18: 12
    • Bent Over Supinated Rows: 3x10
    105: 10, 110: 10,10
    • Weighted Pull-Ups: 3x8-12
    5: 12,12, 10
    • T-Bar Row: 3x10-12
    120: 12,13,12
    • Dumbbell Pullover: 2x10-15
    40: 12,15
    • Straight Arm Pulldown: 2x10-15
    78: 14,15
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    Semper Fidelis gabytheft's Avatar
    Join Date: Feb 2009
    Location: Miami, Florida, United States
    Age: 23
    Stats: 4'10", 117 lbs
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    Cool Day 12 - Lower Hypertrophy

    Wow I really gotta get back on track with posting ! I've been pretty busy but that is no excuse on Friday I had an excellent leg day and I had a workout partner woop woop! My friend got a video of me doing sumo squats which will be at the end of the post. I'm working on editing the rest of my videos so bare with me! I've been off on my macros as well and last night one of my clients invited me to eat dinner at her house so I won't be tracking that of course but I will start fresh today. Anyways here's the workout

    Legs Hypertrophy
    • Barbell Back Squat: 3x10
    125: 10, 135: 9, 125: 10
    • Hack Squats: 3x10-12
    120: 12,12,12
    • Dumbbell Sumo Squat: 2x10-12
    (3 plates up) 60: 13, 70: 15, 80: 13,14
    • Leg Extension: 2x12-15
    164: 11, 12
    • Walking DB Lunges: 1x15-20
    20: 18 (each leg)
    • Dumbbell SLDL: 3x10
    45: 10,10,10
    • Seated Leg Curl: 2x10-12
    75: 12,12
    • Standing Leg Curl: 2x10-12
    30: 15,15
    • Standing Calf Raise: 4x10-15
    100: 13,13,13,13
    • Seated Calf Raise: 3x10-15
    75: 12,12,12

    I did dumbbell SLDL as the famous DLB recommended and wow, it really hit my hams hard it lets you go a bit lower. I will keep using the barbell on power days though. Here's the sumo squat vid

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