PowerBarbies Log: Squat Booty to Striated Glutes :}

[grahulino]

INNNNNNNNNN!!

good luck

[tsk111]

Hnnnnghhh, drool everytime I see that JA cake.

[PowerBarbie]

INNNNNNNNNN!!

good luck

Welcome! Thaaannkkss!

IN!!!

Wow, now that's how you do a JA cake with the side of ice cream!

It was amazing, haha.. the icecream was only 110 cals as well.. Skinny Cow icecream, best discovery ever!

IN, I'll mostly lurk prolly since I kinda don't post much on the forums anymore and quit my own log here xD

Anyways, are you comfortable doing chest/tris right after shoulders? Maybe have leg day in place of chest day so you get at least a days rest between.

gl, i'm sure you'll do good!

Yeh my coach set it out different, but I swapped a few things around due to time constraints with my other committments, but will probably do back/bi's today instead, legs wednesday and thursday chest and tris

IN !!!
LOL some of my strongest clients use ridiculously light weights for this particular exercise. Which is the smartest thing to do! This exercise done heavy, even with slight swinging and momentum usage will shift most of the emphasize to traps.

I assume you are using those for the lateral head of the deltoid ? If so use wide grip(if you aren't already), it should be more comfortable and will put most of the emphasis on lateral delts and much less on traps compared to closer grip. Also don't worry about clicks as long as it is just sound with no pain it's common and normal. If you feel any pain however, stop! And get it checked.

Yes do it with torso supported on the bench or use reverse pec dec. You could also use face pull it's compound exercise but done right will be rear delt dominant and very effective as well. Also same rules of using light weight and perfect form(slowly controlled eccentric and concentric) applies for those exercises. Done heavy with swinging and momentum will turn them into a useless form of rows.
personally I use even lighter weight than lateral delt isolation exercises.

I like your choices of exercises and rep ranges for each exercise very much! Good luck girl I know you're going to rock the competition

Ahhh this was an epic post! Thank you DJ!!.. I was just saying to someone earlier today that my shoudlers aren't all that sore, my traps are killing me though, and reading through what you posted it makes sense now.. Will suck it up and lower the weight even more and really focus on form!.. Will also try the incline bench for the rear delts, definitely felt I was swinging too much to make the reps at the end and losing the impact of it on my shoulders.. Thanks so much for all the tips!

scc member checking in. mostly for the food porn....

Welcome! There will be loads of it

In..subscribed

Sup!.. Welcome!

For MFP just change your "Goal" to ZERO calories. Then when you enter everything it will come up as a negative. All you have to do is hit your numbers! So if your numbers are 200/200/200 it will show up as -200/-200/-200 but it's not as confusing!

Ahhh this is SMART!.. haha.. Am going to try this.. And just tell myself the red means DOING GOOD.. hahaha

Whats up with those Chronicles of Narnia tattoos?

Hello Emeka

[PowerBarbie]

Seem to have picked up some sort of tummy bug, have not been feeling well the past day or two.. Got home after work this afternoon and somehow fell asleep.. Only just woke up.. Missed the gym being open, and only got in about 800 cals for the day before I fell asleep..

Will have some extra cals tomorrow, and am going to smash legs tomorrow afternoon!.. Will make up the missed session from today on Saturday

Also have decided to not go ahead with Gridiron this season, it's too much on my schedule and I want to commit fully and give my everything to this comp, plus it also adds the high risk of injury which I don't want obviously!.. Can always play next year!..

[djkenny]

Inn..Keep killing it!

the misc is strong in here

[PowerBarbie]

^ Thank you!


Here is the check in update info I had to send to my coach this morning (update wednesdays and Sundays)

-How many weeks out from your show - 26 weeks
-Current weight (before breakfast) - 66.5kg
-Previous weight (week before) - 68.1kg (Thursday) 67.1kg (Saturday)
-How you are feeling (physically, mentally etc) - Feeling fine
-How is your strength - I feel amazingly weak at all the accessory work, but I guess that's because i've never really done it before and am not used to it!.. Enjoying program though

For the americans, haha - 68.1kg (150.1lb) - 66.5kg (146.6lb)

[pMbeast]

Good luck in your contest! Do you have updated pics of your quads? They look sickening in your 2nd post.

[PowerBarbie]

Good luck in your contest! Do you have updated pics of your quads? They look sickening in your 2nd post.

lol, I posted one in a group chat with a few of the SCC guys and freaked them all out with it, so not posting again haha

[PowerBarbie]

Legs tonight, first proper "Bodybuilding leg session".. Holy wow, I almost died.. "High reps" to me in PL was maybe a max of 5.. LOL!.. I am so out of condition, I really hope this improves quickly as its definitely holding me back a lot.. Was trying not to puke through most of the session :/

10th April 2013 - LEGS

Squats:

20kg x 8
40kg x 8
60kg x 5

70kg x 12
70kg x 12
70kg x 12
70kg x 12

^ ATG

Leg Press:

40kg x 10

80kg x 10
80kg x 10
80kg x 10
80kg x 10

^ I see everyone list MUCH higher numbers, why can I squat more than I can leg press!? haha.. I was going knees to chest though

Romanian Deadlifts:

60kg x 12
60kg x 12
60kg x 12
60kg x 12

Glute Ham Raise:

BW x 12
BW x 12
BW x 12
BW x 12

^ Had lying hamstring curls listed in my program, but no matter how many times I've been shown, I can't feel them in my hammies??

Standing Calf Raises:

10kg x 15
10kg x 15
10kg x 15
10kg x 15

*Also had leg extensions listed in my program, but someone was using it, and tbh my quads probably don't need that much work, lol..

Enjoyed the session, felt like I wanted to puke most of it.. Hoping to get stronger as I get more used to it, and hoping my conditioning improves!!



DIET:

As mentioned last night, was way under yesterday due to falling asleep when I got home from work..



Some random meals over the 2 days:








WORKOUT SONG OF THE DAY :

[DivaJana]

Awesome squatting as always, GJ!

^ I see everyone list MUCH higher numbers, why can I squat more than I can leg press!? haha.. I was going knees to chest though

Lots of people use partial ROM and tons of weight. Same as 1/2 and 1/2 squatting -_- Also you get better at whatever you do more, you been squatting for long, make sense to be stronger at it compared to the other lifts I like That you use the Full ROM it's great, I hope you are flexible enough for it though! ----> You need to go as deep as possible without letting your butt coming off the pad or allowing your lower back to round. In order to avoid injuries.

I suggest you stop worrying about the weights -as long as you progressing when it is possible- and worry more about getting your target muscles to work thus how your muscles look in front of the mirror You are no longer PLer, keep that in mind

Glute Ham Raise:

^ Had lying hamstring curls listed in my program, but no matter how many times I've been shown, I can't feel them in my hammies??

Probably you are using too much weight and just kicking the weight instead of moving it in a controlled manner, or maybe the settings of the machine aren't comfortable or doesn't suit your body's proportions and mechanics. That said Glute Ham Raise are excellent substitute. And I'm really glad you swapped the exercise you didn't feel in your target muscle(s) with another one that works for you <---- This is the guide to bodybuilding success.

Keep it up

[Nexxus]

You can squat 150kg right? Think you should be able to squat 100x12 for 5 sets pretty soon. Just takes some grinding.

[jpfaherty]

Legs tonight, first proper "Bodybuilding leg session".. Holy wow, I almost died.. "High reps" to me in PL was maybe a max of 5.. LOL!.. I am so out of condition, I really hope this improves quickly as its definitely holding me back a lot.. Was trying not to puke through most of the session :/

[Bonkies]

10th April 2013 - LEGS

WORKOUT SONG OF THE DAY :

[PowerBarbie]

Awesome squatting as always, GJ!

Lots of people use partial ROM and tons of weight. Same as 1/2 and 1/2 squatting -_- Also you get better at whatever you do more, you been squatting for long, make sense to be stronger at it compared to the other lifts I like That you use the Full ROM it's great, I hope you are flexible enough for it though! ----> You need to go as deep as possible without letting your butt coming off the pad or allowing your lower back to round. In order to avoid injuries.

I suggest you stop worrying about the weights -as long as you progressing when it is possible- and worry more about getting your target muscles to work thus how your muscles look in front of the mirror You are no longer PLer, keep that in mind
Probably you are using too much weight and just kicking the weight instead of moving it in a controlled manner, or maybe the settings of the machine aren't comfortable or doesn't suit your body's proportions and mechanics. That said Glute Ham Raise are excellent substitute. And I'm really glad you swapped the exercise you didn't feel in your target muscle(s) with another one that works for you <---- This is the guide to bodybuilding success.

Keep it up

Ahh Jana, amazing helpful again! THANK YOU!.. You're right, I really do need to get out of the PL mindframe.. 2 years of the only focus being BE THE STRONGEST.. Need to remember this is bodybuilding and its all about working the muscles and getting the most from it.. Disregard what others are doing, and just focus on my form and movement.. Thaaannkk you

You can squat 150kg right? Think you should be able to squat 100x12 for 5 sets pretty soon. Just takes some grinding.

Probably, it really was my conditioning that let me down.. the 70's were pretty fine weight wise, just struggled with the reps, haha.. Plus I didn't train for almost 2 months prior to this.. Should all kick back in hopefully and my conditioning hopefully will improve!..

[img]http://i.qkme.me/34tz.jpg[img]

LOL!!! So much this!!! hahahaha

[img]http://bookriot.com/wp-content/uploads/2013/03/3879_-_animated_gif_chuck_norris_dodgeball_thumbs_up.gif[img]

[img]http://i2.kym-cdn.com/photos/images/original/000/254/517/a70.gif[img]

Bonkies pls...

[Bnizzle163]

Awesome tattoos. Strong squats. I'm in

[psychodiver9]

Do you know necon? He can help you pick up dudez

[ms_mac]

In! What a JA cake? Whatever it is it looks DEEEELLLISHHH!

[PowerBarbie]

Awesome tattoos. Strong squats. I'm in

Thanks! .. Subbed back to yours!

Do you know necon? He can help you pick up dudez

I know OF him.. I am not looking to "pick up dudez"..?? But thanks.. lol

In! What a JA cake? Whatever it is it looks DEEEELLLISHHH!

Yaaayy! Happy to have a female in on my log!.. Do you have one?.. Trying to read as many as possible at the moment!

Jeff Alberts Cake! They are soooo good!.. The one I posted has a lot of extra stuff because I needed to hit a bunch of macros at the end of the day.. But they are amazing plain too!.. I use vanilla protein powder and sugarfree maple syrup on top.. YUM!

[anonymous]

Goodnight sweet squat booty.



(In America, one pours out a 40 to mourn the loss of a fallen comrade. ).

Good luck though. (srs)

[handcannon77]

forgot to sub to this thread


dat squat booty

[psychodiver9]

I was jking. Saw youre from same area. Good luck with the prep. Will follow

[The Solution]

Be tagging along in here.
Aussie Aussie Aussie! Always wanted to visit australia, its on my to do list for the future sometime. Very jealous.. looks like an amazing place.

[TheMatzah]

/subbed to witness greatness



Love the log so far!

[PowerBarbie]

Goodnight sweet squat booty.

[img]http://farm7.static.flickr.com/6133/6015067182_c0a6fd0e8f.jpg[img]

(In America, one pours out a 40 to mourn the loss of a fallen comrade. ).

Good luck though. (srs)

Hahaha it'll just be an improved version! Squat Booty 2.0

forgot to sub to this thread


dat squat booty

<3

I was jking. Saw youre from same area. Good luck with the prep. Will follow

Haha sorry, I was like uhh wut?.. Thank you!

Be tagging along in here.
Aussie Aussie Aussie! Always wanted to visit australia, its on my to do list for the future sometime. Very jealous.. looks like an amazing place.

I am jealous of all the foods you get over there!.. All the diet friendly stuff at the moment, and all the artery clogging fatty stuff for when off diet!.. I am coming to the States right after my comp, and plan on getting SO FAT in a month! LOL!

/subbed to witness greatness

Love the log so far!

Aww thank you!! Welcome!





I did work out tonight (chest/tri's) and have food pics etc etc.. BUUUUTTT... Its 1.30am and I got super distracted all night from making a BIG DECISION and a BIG CHANGE in regards to this prep.. Will update more tomorrow.. But god damn i'm excited!

[jpfaherty]

I did work out tonight (chest/tri's) and have food pics etc etc.. BUUUUTTT... Its 1.30am and I got super distracted all night from making a BIG DECISION and a BIG CHANGE in regards to this prep.. Will update more tomorrow.. But god damn i'm excited!

I'm gonna guess you hired 3DMJ!

(Just guessing everyone, don't freak lol)

[PowerBarbie]

I'm gonna guess you hired 3DMJ!

(Just guessing everyone, don't freak lol)

Hahaha no.. But the change is in regards to coaching yes

Its a bit of an... experiment... I guess you could say

[Bnizzle163]

Saw that you were going to post food pics. Scrolled down anxiously. Didn't see food pics. Left thread sad

[PowerBarbie]

Saw that you were going to post food pics. Scrolled down anxiously. Didn't see food pics. Left thread sad

Just for you .. Dinner last night.. hnnnggg.. 450g of cow, eggs and mushrooms

[JVDTWG]

Came for glutes..




Left dissapointed

[PowerBarbie]

I have had a crazy busy last few days.. Have picked up more hours at my second job.. Worked 8am - 5pm Friday at my day job, went straight to second job and worked 7pm - 5am.. Got home and slept for 3 hours.. Got up as had puppy training class and a few other things.. Worked again from 8pm - 5am.. Fun! haha

I'm going to need to be crazy organised with food and stuff from now on, as I think I managed about 800 cals a day the past few days due to not being organised and not having food available..

Will update a bit later with the news on my new coaches, my new training plan and a few other things