From Bulking to My First Bikini Contest!

[BubsNBean]

Rumble Roller = Torture device of peace

[resilience5241]

Rumble Roller = Torture device of peace

I flinch every time I look at one of these. It hurts...but oh it hurts so good.

[dawnmsaunders]

the bumped ones are called "rumble rollers" and can be found online for a decent price

Rumble Roller = Torture device of peace

I flinch every time I look at one of these. It hurts...but oh it hurts so good.

Just googled these.. $45?!?! u wut m8? There HAS to be cheaper ones somewhere! But I do want them........ Boyfriend has a peanut (2 lacrosse balls taped together) that I use, but I want something bigger..... inb4 that's what she said.

[dawnmsaunders]

Upper hypertrophy:
All 4 sets, 8-12 reps unless otherwise stated.


Incline DB Bench Press
22.5lbs


Flat Bench Dumbbell Flye
10lbsx1, 15lbsx3 (up 2.5lbs!) Some guy had the 12.5lbs DBs so I pushed myself to do more weight, and it worked out


Seated Cable Row
27lbsx1, 32.5lbsx3


One Arm Dumbbell Row
22.5lbsx1, 25lbsx2, 27.5lbsx1


Dumbbell Lateral Raise
7.5lbsx3, 10lbsx1


Seated Incline Dumbbell Curl
10lbsx1, 15lbsx3 (up 2.5lbs!)


Skullcrusher
20lbs

Added exercises:

Plate Lifting (super-setted these with dumbbell curls)
5 sets, 20lbs x 8 reps (less weight, more reps)

Face Pulls
15lbs

Single Arm Cable Lateral Raises
4 sets, 5lbs x 6 reps (one more rep!)

Tomorrow is lower hypertrophy day!

[resilience5241]

Flat Bench Dumbbell Flye
10lbsx1, 15lbsx3 (up 2.5lbs!) Some guy had the 12.5lbs DBs so I pushed myself to do more weight, and it worked out

This happens to me all the time! It's like "either wait for this dude to put them back...or see if I don't kill yourself using the next one up". Kinda surprising how much you're capable of when your comfort level is taken away.

[dawnmsaunders]

This happens to me all the time! It's like "either wait for this dude to put them back...or see if I don't kill yourself using the next one up". Kinda surprising how much you're capable of when your comfort level is taken away.

I remember at the old gym several months ago, they only had 10s and 15s. I was ready to move up in weight since I did a bajillion reps on the 10s. I tried the 15s... first rep was good, and the second one I dropped the weight cause I couldn't hold it... I got lunk alarmed (I was at PF then lol please don't judge meeeee.. I didn't knowwww!! ) But I'm glad to see that I can now do the reps!

[dawnmsaunders]

Yesterday......was not a very good day as far as working out goes. It was lower hypertrophy, and apparently my quads didn't want to work. I didn't feel any energy. I'm assuming it was just an off day yesterday.


All sets 3-4 with 8-12 reps:

Warm up:

Leg Press
90lbs + machine weight, 2 sets x8
100lbs +machine weight, 1 set x8

Mood: Waiting for some dude who was doing a circuit between the squat rack and dumbbells across the room... did I mention he was CURLING in the squat rack, then going over to curl DBs? So when he left the squat rack, I played dumb like "Oh, no one is here using these weights? Ok guess I will" and started to take the weights off. He came back over a few minutes later to help me, and I said, "Oh I'm sorry.. were you here?" He said, "Yeah but I'm done" and asked if I needed help putting weights on.. lol.. guess he wasn't so bad.

I still have no idea how to warm-up/stretch correctly before leg day by the way. I've googled it, but I've found so many different answers that I've gotten confused. My boyfriend basically told me a plan to try next time, and that everyone is different which is why there are so many plans out there. He said I just have to figure out what works for me, but to try foam rolling first for about 10 minutes, then walk on the treadmill for 5-10 mins, and do very light leg extensions/curls... so light that only on the 12th rep, I should start to feel a SLIGHT burn. He said it's to just barely tear the muscle fibers for a good warm-up. That's better than what I was doing initially lol And yes, I'm reconsidering spending $45 on a small foam roller. The boyfriend basically said, "How bad do you want it?" (referring to my gains, and having a better stretch leads to having a better leg day blah blah blah..... that "how bad do you want it" line gets me every time!!)

Actual Work-out:

Squats
65lbs x1, 75lbs x1, 85 x3 (last set I could only push out 5 reps instead of 8)

Mood: I'm tired already...


Barbell Lunge
12.5lbs x4

Mood: I hate you lunges srs.


Leg Extension
10lbs each leg x4

Mood: wtf I usually do more weight fuk u extensions


Leg Curl
Didn't do cause I couldn't get over there; replaced with glute kickbacks


Seated Calf Raise
Last thing I tried to do, but smith machine was taken up by SOMEONE TRYING TO DEADLIFT IT all night. Ok fuk this place i'm out bye.


Calf Press
85lbs x1, 70lb x1, 75lbs x2

Mood: Why'd I have to drop weight AGAIN? Foot cramp, really?


Added Exercises, 4 sets of 8-12:

Glute Kickbacks
75lbs x1, 55lbs x2

Mood: Ok this is ridiculous I'm not putting up any weight today.


Again, don't know why it was such a terrible day with weight and reps, but it just was. I'll do better next week! I do feel sore today however... but soreness isn't an indicator of a good work-out, right? I read that somewhere. As in, you can still have a good workout, and not be sore the next day.... right? Although my mindset is that if I'm sore, I actually did some work.

[dawnmsaunders]

Warmed up with bench press, 2 sets of 50lbs x 8


Barbell Bench Press
4 sets 65x6 (5lb increase!)

Incline Dumbbell Bench Press
4 sets 22.5x7 (Felt weak on these, could only manage 7 reps and last set was 5 or 6 reps.. I did do these 4th though as opposed to earlier)

Row Machine
4 sets 70x7 (These felt great today.. did them 2nd is probably why. Back really felt the pump)

Lat Pull Down
4 sets 70x8

Overhead Press
1 set 15x8, 3 sets 17.5x6 (super-setted with front plate raises)

Dumbbell Curl
4 sets (1) 12.5x10, (3)15x8

Skullcrusher
4 sets 20x9

Added exercises:

Plate Lifting
4 sets (1) 20x6, (3) 15x8


Wanted to add some extra shoulder moves, but I got to the gym late, and I had to be home to cook dinner. Dat dere nap of peace. I also think I need to up the weights this day, because it's looking more hypertrophy than power. I said this last week, and still haven't done it. Will get on that.

Also thinking about adding some battle ropes occasionally at the end of my workouts to really tire myself out. Would it be good for dem shoulder gains, or is it more cardio than anything? Or maybe I could use battle ropes as a warm-up for upper? (That might tire me out before I even start the work-out though lol)

[floridagirl7]

heyyy! I havnt been on here much lately but I just caught up with your log and it looks like your bulk is going really well!
Congrats on the increase in Bench press!! 5 pounds makes a huuuuge difference, im stuck at 60 right now, migh teven lower back to 55.

Anyways, I saw your other log and I gotta say I ordered the TSN Vanilla cause it was on sale thinking it wouldnt be too great but omg it is seriously so good. Ive been using it PWO instead of syntha 6.
I made some amazing snickerdoodle cookies with it that I'll have to share soon.

[LadyLore420]

HEY GRATZ ON THE 5LB INCREASE ON BENCH GIRLY.

Seriously.

Oh um, what's a, "plate lift?"

[dawnmsaunders]

heyyy! I havnt been on here much lately but I just caught up with your log and it looks like your bulk is going really well!
Congrats on the increase in Bench press!! 5 pounds makes a huuuuge difference, im stuck at 60 right now, migh teven lower back to 55.

Anyways, I saw your other log and I gotta say I ordered the TSN Vanilla cause it was on sale thinking it wouldnt be too great but omg it is seriously so good. Ive been using it PWO instead of syntha 6.
I made some amazing snickerdoodle cookies with it that I'll have to share soon.

Thanks! I was stuck for a bit on my bench... that's one of the harder ones for me to increase. My incline too. Glad you're back though

And yeah it sounds like I'm sucking up to TSN, but honestly.. their protein is good. I've only tried 2 other kinds of vanilla before, and this one is my fav.

HEY GRATZ ON THE 5LB INCREASE ON BENCH GIRLY.

Seriously.

Oh um, what's a, "plate lift?"

Thanks

http://www.bodybuilding.com/exercise...nt-plate-raise

Working on gettin some joocy delts

[AnnieRhi]

Ha, I feel your pain with the crap-tastic leg day. The "how am I already tired on the fifth rep?" and "I usually can do more weight than this..." commentary is spot on with my arm day this week. It's crazy how much of a mind game diet AND training can be.

[BubsNBean]

Just googled these.. $45?!?! u wut m8? There HAS to be cheaper ones somewhere! But I do want them........ Boyfriend has a peanut (2 lacrosse balls taped together) that I use, but I want something bigger..... inb4 that's what she said.

I have a peanut





Srs though, I do.

Warmed up with bench press, 2 sets of 50lbs x 8


Barbell Bench Press
4 sets 65x6 (5lb increase!)

Incline Dumbbell Bench Press
4 sets 22.5x7 (Felt weak on these, could only manage 7 reps and last set was 5 or 6 reps.. I did do these 4th though as opposed to earlier)

Row Machine
4 sets 70x7 (These felt great today.. did them 2nd is probably why. Back really felt the pump)

Lat Pull Down
4 sets 70x8

Overhead Press
1 set 15x8, 3 sets 17.5x6 (super-setted with front plate raises)

Dumbbell Curl
4 sets (1) 12.5x10, (3)15x8

Skullcrusher
4 sets 20x9

Added exercises:

Plate Lifting
4 sets (1) 20x6, (3) 15x8


Wanted to add some extra shoulder moves, but I got to the gym late, and I had to be home to cook dinner. Dat dere nap of peace. I also think I need to up the weights this day, because it's looking more hypertrophy than power. I said this last week, and still haven't done it. Will get on that.

Also thinking about adding some battle ropes occasionally at the end of my workouts to really tire myself out. Would it be good for dem shoulder gains, or is it more cardio than anything? Or maybe I could use battle ropes as a warm-up for upper? (That might tire me out before I even start the work-out though lol)

Dawn! Stop fukkin' around and increase those weights!!! HOW BAD DO YOU WANT IT?!?!?!

[dawnmsaunders]

Ha, I feel your pain with the crap-tastic leg day. The "how am I already tired on the fifth rep?" and "I usually can do more weight than this..." commentary is spot on with my arm day this week. It's crazy how much of a mind game diet AND training can be.

Today is leg day again, so HOPEFULLY, I'll be up to par today.. Can't have 2 chitty days so soon!

Dawn! Stop fukkin' around and increase those weights!!! HOW BAD DO YOU WANT IT?!?!?!

LMAO That gets me... EVERY. TIME. Makes me think of "boot camp" or some sort of drill... HOW BAD DO YOU WANT IT?! I CAN'T HEAR YOU!! LOUDER!! lol I need CT Fletcher to come yell at me

Today is a lower power, so let's see if I increase on that!

[dawnmsaunders]

Yesterday:

Warmed-up with foam rolling and doing half weights of dead-lifts... proud of me?


SLDL/RDLs
1 set of 8, 65lbs
1 set of 7, 70lbs
1 set of 7, 75lbs
1 set of 6, 80lbs
1 set of 5, 85lbs
1 set of 5, 90lbs (PR +5lbs)
1 set of almost 4, 90lbs (got tired on the last rep, lower back started to hurt)


Leg Press
1 set of 12 reps, 90lbs +machine weight
1 set of 12 reps, 110lbs +machine weight
1 set of 10 reps, 130lbs +machine weight
1 set of 9 reps, 140lbs +machine weight
1 set of 7 reps, 150lbs +machine weight
1 set of 5 reps, 160lbs +machine weight (PR, +35lbs)


Standing Leg Curl
1 set of 6, 12.5lbs each leg
3 sets of 7, 10lbs each leg


Glute Kickbacks
3 sets of 70lbs


Calf Exercise
4 sets of 8, 80lbs


Yay for PRs... I did a fukton of DLs and leg presses, so I skipped out on squats and the rest of my isolated exercises were pretty pathetic lol.. Struggling on dat dere standing leg curl. But I'm not too worried about the isolation movements being poverty sometimes as long as the compounds are on point. And IDK I decided to do so many DLs and presses... I was waiting for the one and only squat rack, so I just decided to do more DLs, but then I just felt good doing them, so I kept going. I did pick the worst spot in the gym to do them though. Thought I could tuck away in a non-busy corner (take into account it was 6pm.. fuk me), but then it, of course, got busy in that corner after I had already set up the bar and plates. Oh well.

Today was supposed to be my active rest day at the gym (with ab work and stretches), but I decided to stay home since I was feeling pretty nauseous all day at work. I didn't mind sitting this day out cause it's not like it's supposed to be in my regular schedule anyway. It's extra. And also I get to online shop for new crazy leggings and rumble rollers haha

Tomorrow is Upper Hypertrophy... I think that's my new favorite day


OH and if anyone is going to the Charlotte Cup on April 26th, the bf and I will be there to watch the show!! Let me know so we can say hi!

[scottyb05]

What's the charlotte cup? This nascar crap?

[dawnmsaunders]

What's the charlotte cup? This nascar crap?

LOL no it's a bodybuilding competition around here.

[LadyLore420]

Gratz on those leg PRs girl!

Keep on adding weight!

[wishiwasdivin]

Solid work on them PR's

[dawnmsaunders]

Gratz on those leg PRs girl!

Keep on adding weight!

Solid work on them PR's

Thanks

Today wasn't such a good report. You know how I mentioned Wednesday I was all nauseated and blah? Well today, I was lazy all day... felt fine. About an hour before I go to the gym, I got a MASSIVE migraine. Then it started getting worse on the ride over. Figured I'd lift anyway. The headache started going away, but then I started getting all nauseous feeling again. Didn't help that the sun was coming through the window right in my fukin eyes where I was on the only open bench. So I stopped mid-workout to go foam roll, take a break, and come back to finish. Nope. Couldn't finish. So I took my BFs car keys and sat out in the car. When we started to leave, I felt slightly better. Didn't want to cook so we got something quick to eat. Effed my macros up by about 300 calories, but I haven't done that in a while, so I'm not stressin'. Feeling slightly better now that I'm being lazy again. Guess I'm sick or something. I'm going to try again tomorrow for my lower hypertrophy, but maybe just go light.

My dogs been sick with allergies and upper respiratory infection too (off-topic). Why I mention this is maybe my allergies are starting to act up again.. I usually get something like that for a bit when Spring weather hits. And I couldn't even pull my typical weight. Sucked. Or maybe because it's Shark Week next week (sorry guys for the TMI).

Anyway... here's what I DID do:

Upper hypertrophy:
All 4 sets, 8-12 reps unless otherwise stated.


Incline DB Bench Press
20lbsx2, 22.5lbs x2 (Felt weak and migraine)


Flat Bench Dumbbell Flye
12.5lbsx4 (Migraine started to go away)


One Arm Dumbbell Row
25lbsx2, 27.5lbsx2 (Felt sick from bending over)


Dumbbell Lateral Raise
7.5lbsx3 (Went full potato on this and felt super sick)

Oh and on the DB Lateral Raise... like a dummy... The sun was in my eyes the whole time over at the DB area, and I grabbed one 7.5lb DB and one 10lb DB and did raises like that for TWO WHOLE SETS BEFORE I NOTICED. I was having a chitty work-out anyway, and I kept wondering why one arm was weaker than the other. After some clouds went over the sun for a few seconds, I looked down at the weights and noticed... That's when I grabbed another 7.5lb DB, did one more set, and was like fuk this, I'm going to foam roll.

Not a very good day at the gym. Tomorrow will hopefully be better. I keep telling myself: A bad work-out is better than no workout.

[LadyLore420]

Good workout girly, sorry about the dogs. Please post pics of them though! Pics for reps! :-)

[dawnmsaunders]

Good workout girly, sorry about the dogs. Please post pics of them though! Pics for reps! :-)

Just got one spoiled rotten weenie dog... 4 years old on April Fools Day!



This was from Valentine's Day cause he looked like a card I got

[Cardioconvert]

Thanks

Oh and on the DB Lateral Raise... like a dummy... The sun was in my eyes the whole time over at the DB area, and I grabbed one 7.5lb DB and one 10lb DB and did raises like that for TWO WHOLE SETS BEFORE I NOTICED. I was having a chitty work-out anyway, and I kept wondering why one arm was weaker than the other. After some clouds went over the sun for a few seconds, I looked down at the weights and noticed... That's when I grabbed another 7.5lb DB, did one more set, and was like fuk this, I'm going to foam roll.

Not a very good day at the gym. Tomorrow will hopefully be better. I keep telling myself: A bad work-out is better than no workout.

Sorry you seem to be getting sick.

I've done that before with DB's. Good thing is, sometimes, you end up picking up something you "couldn't" lift before and end up proving that you can My old training buddy was a real sweetie and would load my plates for me for all BB work. He also knew I could, most times, lift more than I was. I'll never forget the day he racked the 45lb's for my bench and told me not to even look at the plates before lifting. I managed 4 reps before he told me the weight

CC

[dawnmsaunders]

Sorry you seem to be getting sick.

I've done that before with DB's. Good thing is, sometimes, you end up picking up something you "couldn't" lift before and end up proving that you can My old training buddy was a real sweetie and would load my plates for me for all BB work. He also knew I could, most times, lift more than I was. I'll never forget the day he racked the 45lb's for my bench and told me not to even look at the plates before lifting. I managed 4 reps before he told me the weight

CC

The upping the weight part was good.. although I seem to fluctuate day-to-day on how much I can push on the lateral raises.. probably depends on what order I do the exercises (doing them first, I can do more weight of course).. Good job on the bench.. I'm impressed I'm still pushing out only 75-80lbs max for 5 reps... but I'm slowly increasing!! Also probably cause I don't have a spotter, and kind of afraid to push much more.

I think I'll just cut back on the pre-workout today, cause I'm pretty sure that didn't help with the sickness..

[Cardioconvert]

I think I'll just cut back on the pre-workout today, cause I'm pretty sure that didn't help with the sickness..

Quite possibly true - I have yet to find a PWO that agrees with me. I live by a cup of black joe before lifting and works for me just fine

CC

[dawnmsaunders]

Yesterday wasn't a very good day again.. sigh :/ Still feeling nauseated throughout the workout. I wasn't AS bad yesterday, but not good either. When I was lazy and laying around all day, I was fine, but it's when I got up to start doing something is when I felt bad. Maybe I AM sick. Maybe cause shark week is coming? Maybe it was the PWO? I didn't take any PWO before the workout.

Noticed I couldn't (and didn't really want) to put up as much weight... put forth a little bit more than 50% effort in the weights. I still wanted to do something, but I didn't want to push myself in case I am sick. However, today and tomorrow are rest days, so I will hopefully be fine on Monday.

Warm-up:
Stretches for about 10 minutes.. feelsgoodman.jpg
Foam Roll for another 5-10

Workout (Lower Hypertrophy, 4 sets 8-12 reps unless otherwise stated):

Squats
Warmed up with 55lbs x10
65lbs x1, 70lbsx1, 75lbsx2


Dumbbell Lunge (I hate lungessss!!)
12.5lbs x4


Leg Extension
10lbs each leg x4 (paused for 1 sec at the top of each rep, then held for 5 seconds on final reps)


Leg Press
90lbs +machine weight x4


Seated Calf Raise (On leg press machine)
140lbs +machine weight x4

Midway through my workout I did start feeling really bad, so I took longer rests, but towards the end of my workout I felt better. I just pushed through it anyway knowing I would have 2 rest days this weekend.

Aside from that, I've noticed that I don't really feel anything from squats lately. No matter what order I do them in, they seem more like a warm-up than a workout. I'm pushing myself to do as much weight as I can for the set number of reps, and really struggling on the final rep, but then when I'm done with squats, I don't feel as worn out as I used to... or as worn out as say... deadlifts.. or leg presses. I'm getting used to them maybe? Or cause my core is still weak? I feel more of a burn when I do hack squats, or with a dumbbell. (Still can't do front squats.. it's uncomfortable)

Has anyone else felt like this with a particular exercise before?

[egoatdoor]

How many reps are you squatting for on your sets?

[dawnmsaunders]

How many reps are you squatting for on your sets?

On hypertrophy days 8-12 (usually 8), and on power days 3-5 (usually 5)

[egoatdoor]

With higher rep squats, you may be taxxing your Central Nervous System more, plus with a slightly( and I mean slightly) reduced weight, you may be able to go deeper and/or use more of quads in the movement. Try one day going to 15 reps with a weight where the last 2-3 reps are challenging and see if "you feel anything then". Another option, especially on power days, is after your last normal set, do whats called in DC Training a "Widowmaker". With your legs already fatigued from high weight, low rep sets, drop the weight at bit and bang out 1 set of 20(!!!) reps or all the way to failure (whether its 20, 25 or even 30 if you guess wrong on the weight) where you can't do any more. That should make you "feel it" and may end up wiping you out, LOL. It did for me.

[LadyLore420]

Glad you finished up even though you felt bad.

Get more weight on that bar girly! You can rep 95lbs easy.