Building with PHAT

[Run4Kiddos]

Hope you had a wonderful Christmas!

[heidismommy]

Hope you had a wonderful Christmas!

I did, thank you! I hope you did too!

[heidismommy]

I hit the gym a little while ago and had a decent upper power workout that I'll log later. Something happened at the gym though that soured my mood and I think it was a culmination of all the stress and stuff the last few days that set me off a bit. Here is what happened:

I was talking to one of my gym buddies because he was spotting me for bench. One of his old buddies walked past and he introduced me to him because he has a lot of experience in lifting and coaches female athletes. He was nice, though seemed a bit arrogant from the get-go. All was good though until I said I was doing a split routine and he basically said anything other than a full body routine is garbage and he said I should ignore all the "bro workout advice" and do full body. I tried to nicely explain that I prefer any type of split over full body and he rolled his eyes and started talking about how heavy the athletes he trains can lift. I got a little pissed so I stopped mid-conversation and walked away.

Normally I'm very friendly and get along with most people, but when you talk down to me like I know nothing at all, I'm going to get a little irritated, especially when it's about something that I'm passionate about. Now I'm second guessing myself and what I'm doing. I'm not totally opposed to full body workouts necessarily, but his approach was bad and off-putting. Of course as mentioned above, I've been stressed over the last few days. And then last night I felt really depressed, but woke up feeling better and refreshed. I guess I wasn't expecting such a negative reaction.

If I pay for a plan, I will follow it 100% to a "T", even if it means full body workouts. I don't need a stranger giving me unsolicited advice though.

[james128]

Don't doubt yourself, Lauren. You know more about what works for you than anyone else. And frankly, you know a hell of a lot more about training and bodybuilding compared to many others, even on these boards.

It's obvious from the gains you've made by training while following a relatively unrestricted diet. Yes? And it's obvious he's a twat for thinking in absolutes and generalising. Like you have said: It's the process that matters.. Merry Christmas and Happy New Year to you and yours. I believe your 2015 will be exceptional.

[heidismommy]

Thank you so much James! Yes, my diet is unrestricted. I've always just mentally checked protein. Other than that, my diet has been open and unrestricted. "Everything in moderation" has been my approach thus far. You're right, I've made considerable progress. This guy who was talking to me had no way of knowing my weight history and the fact I used to be severely anorexic.

Thank you so much and Merry Christmas and Happy New Year to you too!

Don't doubt yourself, Lauren. You know more about what works for you than anyone else. And frankly, you know a hell of a lot more about training and bodybuilding compared to many others, even on these boards.

It's obvious from the gains you've made by training while following a relatively unrestricted diet. Yes? And it's obvious he's a twat for thinking in absolutes and generalising. Like you have said: It's the process that matters.. Merry Christmas and Happy New Year to you and yours. I believe your 2015 will be exceptional.

[heidismommy]

I hadn't planned in posting any body pictures yet, mainly because I don't want this to be a log that is full of pictures, but lacks substance. However, I do want to put up one before picture along with a more recent one. Some people lurking may not be aware of my past and seeing before vs. now helps to put everything into perspective. My diet isn't perfect and neither are my workouts, but I still see progress.

Before - 80 lbs


Now- 113 lbs



Plus just a picture from a legs day session-

[heidismommy]

Upper Power:

Bench press---
95 x 4
100 x 2
95 x 3
95 x 3

Pull-ups---
BW x 12
BW x 8
BW x 7
BW x 7

Dips---
BW x 7
BW x 5
+ 25 lb assist x 10
+ 25 lb assist x 8

Rows---
90 x 8
90 x 7
90 x 5
90 x 5

OHP---
50 x 8
60 x 5
60 x 4
60 x 4

Biceps curl---
60 x 5
50 x 6
50 x 5
50 x 5

Rope triceps ext---
30 x 10
30 x 10
30 x 8
30 x 8

Rope crunches---
4 sets @ 42.5 lbs

***notes
Felt really off the whole time, but got it done.

[heidismommy]

Hit the gym late this afternoon and worked back, shoulders, and abs in the hypertrophy range (8-20 reps for most exercise). I don't have my log with me so I'm only going to log exercise and weight used.

Pull-ups---
4 sets, bodyweight

Bent-over rows---
4 sets of speed at 60 lbs

Low cable rows---
4 sets at 75 lbs

Close-grip pulldowns---
4 sets at 55 lbs

T-bar rows (not chest-supported)---
4 sets at 45 lbs (1 plate)

OHP---
2 sets at 50, 2 sets at 40

Upright DB rows/lateral raise superset---
4 sets each with 20's

Cable abs---
4 sets at 35 lbs

[heidismommy]

I wanted to get up early to hit the gym, but I slept poorly last night. I decided to sleep in instead, but knew I didn't want to go to the gym tonight since Monday nights are horrible busy. My older daughter is home from school all week, so she and my littlest one played while I got a workout in at home. It was hypertrophy legday and since I lack proper equipment, I had to get creative. I got in a good workout though and will log it later.

[heidismommy]

Squats at 90



SLDL at 90



Pull-ups at the gym from about a month ago or so

[heidismommy]

Workout this morning was hypertrophy leg day at home:

Squats --- Superset --- SLDL

90 x 12 ////// 90 x 10
90 x 11 ////// 90 x 10
90 x 10 ////// 90 x 10
90 x 10 ////// 90 x 10
90 x 9 /////// 90 x 9
90 x 8 /////// 90 x 9

Good mornings ---superset --- Sissy squat

50 x 10 ////// 50 x 30
50 x 10 ////// 50 x 28
50 x 10 ////// 50 x 25
50 x 10 ////// 50 x 25

Lunges --- Superset --- Glute Bridge

50 x 12 ////// 40 x 22
50 x 12 ///// 40 x 22
50 x 12 ////// 40 x 20
50 x 12 ////// 40 x 20

Seated calf raises---

50 x 25
70 x 20
70 x 20
70 x 16

Also did 4 sets of sumo squats at the end, along with standing calf raises, both with 70 (supersetted those). Workout took a bit less than 90 minutes.

[heidismommy]

I hit upper body yesterday and I will log it at some point today. Today is my day off, though I might do some ab work and a bit of cardio.

[heidismommy]

Yesterday's upper hyper workout:

Bench---
65 x 12
75 x 11
75 x 10
75 x 10

Incline bench---
45 x 12
45 x 12
45 x 12
45 x 12

***used a much wider grip for bench/incline bench than I normally use

Pull-ups---
BW x 10
BW x 10
BW x 8
BW x 6

Bent-over Rows---
60 x 12
60 x 10
60 x 10
70 x 8

OHP---
40 x 12
40 x 10
40 x 8
40 x 7

Lateral raise---
20's x 12
20's x 11
20's x 10
20's x 10

DB curls---
20 x 6
15 x 9
15 x 8
15 x 6

Cable pressdowns---
30 x 14
30 x 12
30 x 10
30 x 10

[heidismommy]

I ended up taking a full rest day. Not sure what, if anything, I will do tomorrow. Eric has to work and the gym closes early, so if I do anything it would have to be at home. I'll just see how I feel tomorrow.

I normally don't make New Years resolutions, but I am this year. My main one is to stop over analyzing everything. I've tried different lifting styles (full body, upper/lower split, push-pull-legs split, and body-part-a-day split). Generally all of these provide the same results, provided I'm eating well and being somewhat consistent. It really comes down to what I like and what fits into my schedule. So I'm just going with how I feel for now, not stressing and planning and nitpicking. At some point I am going to pay for a plan and when I do I will follow it exactly as written. That will be nice to be able to completely relinquish control. Plus it takes a lot of the guesswork out of it.

When I started lifting years is what help boost me into recovery from anorexia. Lifting quickly became my passion and has been ingrained into who I am. I can't imagine not lifting. I know it's always going to be there and I'm always going do it, I might as well keep it fun and exciting. Try different things and just keep eating.

Speaking of eating, I need to eat better for health. Not aiming for perfection, but I need more fruits, veggies, and protein, and less sugar (I consume way too much sugar). I used to always get enough protein, but have been slacking the last few months. I need to get a food scale and start weighing what I can. Once I start cutting I'll be a lot more meticulous about tracking, but until then I just want to get a general idea.

I think I'm 114 now, I need to make sure. I'm still aiming for 118 before I cut, but we shall see.

[heidismommy]

Will log workout later, but here are some clips:



Squats at 135


Squats at 135, different angle



Deadlifts at 185. Form isn't great, almost looks like a Romanian/traditional hybrid...but I do feel it mainly in my glutes and hammies and that is what I want.

[Run4Kiddos]

Yeah clips! I like your new year's resolution too! You seriously have so much strength, more than just lifting the weights, everything you've overcome and continue to move forward. You are motivational, as well as your journal (thank you for logging)! Happy 2015!

[heidismommy]

Yeah clips! I like your new year's resolution too! You seriously have so much strength, more than just lifting the weights, everything you've overcome and continue to move forward. You are motivational, as well as your journal (thank you for logging)! Happy 2015!

Thank you so much ! Happy 2015 to you!

[heidismommy]

Workout from earlier:

Squats---
95 x 10
135 x 7
135 x 6
135 x 4
95 x 8

Deadlifts---
185 x 4
165 x 6
165 x 5
155 x 7
155 x 7

Leg press (high, wide)---
4pps x 13
4pps x 10
4pps x 9
4pps x 9
4pps x 8

Smith lunges---
1pps x 8
1pps x 8
1pps x 8
1pps x 8
1pps x 8

Calf press---
2pps x 12
2pps x 10
2pps x 10
2pps x 8
2pps x 8

There was a really nice lady at the gym today who has competition experience. She is huge---my height and 130 lbs and is solid as a rock. She advised me that my delts are the area that needs the most work if I want to compete, as well as maybe the lat area. She said a body part split would be ideal and that I should be hitting delts hard twice a week. She also said that I should keep slowly adding mass and not even think of cutting for a while. Having that confirmed by a pro makes it that much more clear that I need to keep adding mass and not get complacent.

[heidismommy]

I haven't updated in a while and I need to start logging again. I have a lung infection and trying to fight that off. I keep getting sick, wondering if I'm doing too much. Just in case, I'm going to start some sort of upper/lower split when in able to return. Either PHUL again or another program I came across (will post the setup if I decide on that one). Made progress on PHUL, should probably go back to it. I have some time to decide, probably won't make it back to the gym until Tuesday at the earliest, unless I bounce back more quickly than usual.

[JenSTL4]

Your workouts are looking great! But it is probably a good idea to back off a bit and give yourself time to get well.

Hope you feel better soon!

[heidismommy]

Your workouts are looking great! But it is probably a good idea to back off a bit and give yourself time to get well.

Hope you feel better soon!

Thank you ! I will probably do something lower volume until cold/flu season is over. that's just a couple months away.

[Run4Kiddos]

Hope you get better soon! There's a lot of crud going around, that's how the holidays (two months) were for me/us. Rest up!!!!

[heidismommy]

Hope you get better soon! There's a lot of crud going around, that's how the holidays (two months) were for me/us. Rest up!!!!

Ugh, so not fun! Hopefully you and your family are well and stay well. Thank you, I will!

[Run4Kiddos]

I think we've finally kicked it. But I am still taking Oregano Oil everyday and the kiddos are taking Elderberry......keeping my fingers crossed! But since school the kiddos are back at school I have a feeling it's not over yet.

I was starting to look at PHUL, but until now I was too tired/brain fog to contemplate! Lol!

Happy Sunday!

[heidismommy]

I think we've finally kicked it. But I am still taking Oregano Oil everyday and the kiddos are taking Elderberry......keeping my fingers crossed! But since school the kiddos are back at school I have a feeling it's not over yet.

I was starting to look at PHUL, but until now I was too tired/brain fog to contemplate! Lol!

Happy Sunday!

Great that you think you've kicked it. I totally understand that, besides Heidi being in school, I also watch kids during the week. So lots being passed around. I'll have to look into the oregano oil and elderberry, do you find it helps?

I really liked PHUL, but got bored with it after 8 weeks. Right now I think it might be beneficial to have that reduction in volume for a couple months.

[Run4Kiddos]

I think it helps. If I do get something, the duration is not as long as if I wasn't taking it. The elderberry syrup, it seems to help with the kiddos and their cough, congestion.

[heidismommy]

I think it helps. If I do get something, the duration is not as long as if I wasn't taking it. The elderberry syrup, it seems to help with the kiddos and their cough, congestion.

That's great that it helps lessen the duration. When I get sick it tends to linger, so something like oregano oil might help.

[james128]

That's great that it helps lessen the duration. When I get sick it tends to linger, so something like oregano oil might help.

Oregano oil works wonders. It's super potent and has turned me from someone who got sick often to a pillar of immune system health! lol. But seriously, it's great. However, make sure you get the good stuff. P73 Mediterranean sourced wild oregano is much more expensive but much more potent. I can't vouch for north american varieties.

Hope to see you back to your old self soon. Training heavy and inspiring! The day isn't complete without a progress pic from Samefitstuff! :-)

[heidismommy]

Okay great, will definitely get some next time I'm at the store. Good to hear more good things about it.

Aw, I deleted the samefitstuff IG a few days ago. I'm still in my main IG account at laurencatherine. I don't really post a lot of fitness stuff there, probably will start soon. Just not nearly as frequently as my samefitstuff acct.

Oregano oil works wonders. It's super potent and has turned me from someone who got sick often to a pillar of immune system health! lol. But seriously, it's great. However, make sure you get the good stuff. P73 Mediterranean sourced wild oregano is much more expensive but much more potent. I can't vouch for north american varieties.


Hope to see you back to your old self soon. Training heavy and inspiring! The day isn't complete without a progress pic from Samefitstuff! :-)

[heidismommy]

Okay so I'm about 50% better. Not great, but functional at least. I actually got worse the day after I updated and couldn't even bring the fever down. Now all the severe symptoms are gone and I'm left with just annoying ones. Aiming to head back to the gym either tomorrow or Saturday, I'll have to see how I feel. I will take it easy the first week back since I'm feeling weak and get tired easily. This flu hit hard. Now my littlest one is sick, but thankfully it's not the flu.