Let the Ladies Lift Heavy: BicepGurl's Journal

[BicepGurl]

I've thought about starting a Journal for a while... it's about time I did!! Especially lately, I've felt really derailed from my progress. The more motivation, the better!!

Stats as of 7/23/7
Height: 5'9"
Weight: 176 lbs
Bust: 44"
Waist: 35"
Biggest part of my tummy!: 41.5" (go down pleeeasse)
Hips: 41"
Butt 44"
Thigh (1/2): 23"
Calf: 17"
Bicep (flexed): 13.5"

I'm going to try to get some pics, but the digital camera was dropped in a club recently... the pics in my bodyspace are the most updated I have.

Ultimate Goal is to see more definition! I'm happy with the amount of muscle I have, if I can maintain that while losing fat.... I will be a very happy girl I also want to quit drinking alcoholic beverages. I'm going to need a lot of help with that one!

I'm currently on a 4 day split:
Day 1: Anterior/Lateral Delts, Triceps
Day 2: Back, Rear Delts
Day 3: Cardio (30 minutes: 10 for warmup/cooldown and 20 min interval)
Day 4: Cardio
Day 5: Chest, Biceps
Day 6: Legs
Day 7: Off

The split hasn't been perfect lately. I've been working 2 jobs, usually 55-60 hours a week total. So my time to work out is definitely cut down from a couple months ago (when I was a full time student, and my job was a group exercise instructor and trainer) but I feel if I concentrate more on diet I will ultimately get better results!!! Here we goooooo

Please give me ALL THE FEEDBACK YOU CAN/WANT/WILL GIVE!! I need a lot of help and I love learning!! Thanks in advance

[twinnett]

Hi and welcome!!! So what are things looking like in the diet area??

[BicepGurl]

Weight Training: Chest & Biceps 7/23
BB Bench
80 x 12
85 x 10
90 x 6
90 x 6
DB Incline
25s x 6 (the 22.5s were taken) x 6 x 5
DB Flies + Superset pushups
17.5s x 8 x 7 x 7
BB Curls
50 x 9 x 6 x 5
Hammer Curls
17.5 x 6 x 6 (should have done another set!!!)

Directly after weight training (which I've been trying to keep on separate days... but I felt guilty after the weekend)
30 minutes of cardio: 5 min warmup, 20 min interval training, 5 min cooldown

Diet:
Meal 1 - Oatmeal + Eggbeaters
Meal 2 - CC + Mixed Fruit
Meal 3 - Small Hot & Sour Soup, Steamed Shrimp, Veggies, Brown Rice
Meal 4 - CC + Mixed Fruit
Work out
Meal 5 - Vegetable Broth, CC + Tuna + Some yogurt over Whole wheat spaghetti
Meal 6 - CC + Canned pumpkin, spenda, cinnamon and nutemeg (trying this for the 1st time... )

Haven't put this into fitday... I want to eat very clean and then concentrate on macros... I might change my mind in a few days tho

Supplements:
Creatine pre workout
3g Fish oil

[Sar-Wah]

Hi there... welcome!

I love your avi!

[BicepGurl]

Arggghhh Long day of workin at both jobs. About 12 hours today. Typing this 1/2 asleep.

Thank you for your welcomes ladies

Workout: Cardio only
30 min treadmill, walking 4.0 with incline

I didn't feel like doing cardio at all, but felt great afterward

Diet
Meal 1: Eggbeaters + Oatmeal (the right way this time)
Meal 2: CC + Fruit
Meal 3: Ck Salad w. Balsamic Dressing and Blue Cheese crumbles
Meal 4: Tuna, Pineapples
Workout
Meal 5: Tuna, Mashed Potatoes
Meal 6: Mashed Potatoes, Small Bowl Hot and Sour Soup
Meal 7: Steamed Shrimp, Veggies, Brown Rice

Extra meal in there!! Especially mashed potatoes (since they are my favorite food), I ate them right after cardio before going to work... and my boss was so proud of himself that he made me mashed potatoes I lost my will (its a restaurant). Argh, shouldn't make excuses.. but don't want to be a jerk... I'll have to ponder strategies on these situations later...

Supplements:
Creatine pre workout
3g fish oil
Multivitamin

[alineas14]

Hey!
I just started a journal as well! Congrats on starting your journey!!!
I saw your goal was to see more definition, just wondering about the creatine pre workout...because when i took creatine i bloated me up with water 10 pounds within a week..makes you look fuller and stronger of course but it does seem to blur the ab definition!

[BicepGurl]

Originally Posted by alineas14

Hey!
I just started a journal as well! Congrats on starting your journey!!!
I saw your goal was to see more definition, just wondering about the creatine pre workout...because when i took creatine i bloated me up with water 10 pounds within a week..makes you look fuller and stronger of course but it does seem to blur the ab definition!

Thanks for the advice alineas! I'm taking GreenMAG right now and have not noticed any bloating at all! Just increased strength (I really like it!) I don't know if I will continue to take it after my container runs out... hopefully by then I will be well on my way to cutting... not sure if you should take creatine then???

[BicepGurl]

Jeez day 3 and I'm already behind in the journal!! That was Wednesday... took the day off the gym and had my "evening" cheat day... where I eat clean the first 4 meals, cheat on the last 2. I was allowed to eat desert .. had pineapple upsidedown cake!!

[BicepGurl]

Weight Training: Anterior/Lateral Delts, Triceps
Boooy did I feel week today. Actually went DOWN in reps since last week. Oh well, here it is.

Shoulder Press
25 x 8, x 8, x8
Alt. DB Front Raises
15 x 10, x10, x10
Lateral Raises
12.5 x 10 x 10
DB Skullcrusher
12.5 x 12, x 8, x 7
Tricep Extension
25 x 10, x 10, x 10

Immediately followed by: 45 min Step/Abs class: 30 min cardio, some crunches, and stretch

Diet:
Meal 1- Oatmeal, Eggbeaters
Meal 2- CC + Fruit
Meal 3- Small Salad with Ck + Pasta, alfredo sauce (i knowwww ahhhh)
Meal 4- CC + Fruit
Workout
Meal 5- Ck, Mashed Potatoes, Brocolli
Meal 6- Frozen Fruit

I really gotta get better about diet!!! Common!!

Supplements:
Creatine pre-workout
3 g Fishoil
Multivitamin

[BicepGurl]

Legs
Changed up the routine today from last week by replacing deadlifts with leg press (regular lifefitness machine). My lower back has been bothering me a lot and I'm considering its because of the bb squat/deadlift on the same day.

BB Squat
135 x 12 x 11 x 10
Seated HS Calf
100 x 11 x 11 x 11
Leg Press
195 x 12, 235 x 12, 275 x 11, 295 x 10
Walking Lunges
50 x 8, x8, x8
Leg Curl
70 x 11, x 10, x 8
Drop Set Extensions

[BicepGurl]

Back, RD, Abs

Cable pulldown
107 x 8, x 8, x 7
1 arm DB Rows
35 x 8, x 8, x 8
Seated Rows
70 x 12, x 12,
80 x 9
Reverse Flies (Lifefitness machine)
50 x 12
60 x 8, x 8
Decline Situps x 15, x12, x11
10 lb weighted crunches 3 sets

[BicepGurl]

Day 7: 30 minutes cardio, 5 min warmup, 20 min interval, 5 min cooldown on stairmaster

Sums for this week:
Mon: Chest, Bis, Cardio
Tues: Cardio
Wed: Off
Thurs: Delts, Tris, Cardio
Fri: Legs
Sat: Back, Bis, Abs
Sun: Cardio

Diet needs to get under Controllll!!!!!

[SexyBack]

Hi there! welcome!
Just thought I'd say hi and wish you luck on your goals. You are very strong now, so I can see you progressing very well.

As for creatine, it helps you build lean muscle mass, so I think it's a keeper. the more lean muscle mass you build, the more you increase your metabolism. If you aren't experiencing bloating now, then that's great! Many girls use creatine and are defined.

have a great day!

[BicepGurl]

Originally Posted by SexyBack

Hi there! welcome!
Just thought I'd say hi and wish you luck on your goals. You are very strong now, so I can see you progressing very well.

As for creatine, it helps you build lean muscle mass, so I think it's a keeper. the more lean muscle mass you build, the more you increase your metabolism. If you aren't experiencing bloating now, then that's great! Many girls use creatine and are defined.

have a great day!

Thanks for stoppin by sexyback and the great input!

[BicepGurl]

Monday.. yuck. So hard to get outta bed!!

Delts/Triceps
DB Press
25 x 10, x 7, x 6
DB Front Raise
12.5 x 6, x6, x 6
Lat Raise
10 x 12
12.5 x 8
Skullcrushers (DB)
15 x 8
12.5 x 6, x 6
DB Extension
25 x 10, x 8, x 8

+ 30 min cardio: 5 min warmup, 20 min interval, 5 min cooldown


Diet:
Meal 1: Oatmeal, Eggbeaters, 1 slice whole wheat bread
Meal 2: CC + Fruit
Meal 3: Shrimp, Mixed veggies, Brown Rice
Meal 4: Tuna, Pineapples
Workout
Meal 5: Chicken, Mixed veggies, Brown Rice
Meal 6: Protein Pancakes + Blueberries

[rwalsh21]

Just wanted to say hi. You're doing great so far, keep up the great work! Good luck on reaching your goals - go for it, girl!