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  1. #1
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    Jana's "strong is the new sexy" Project.

    Hello everyone, and welcome to my log. I decided to make my log in this forum & not female forum for one reason! Because I don't believe in a guy workout and girl workout. I believe in a Strong Workout.

    About Me

    My name is Jana. I 've started working out since I was a teenager but could never keep up, always on and off for many reasons, big one was bad coaches that kept getting me to do 20 or more reps per set to "tone up" it was really boring and never got me anywhere. couple years ago I started doing some reading then more and more reading! I read so much books, spend so much time reading topics and sticky in alot of forums, until I made sure I can go on without the need of a coach, or the gym teachers. and it payed off! finally I started making good gains and never felt lazy or not feeling like working out anymore. I been keeping a log in my phone but since Ill be using this forum I decided to keep my log here for some motivation.

    My Plan

    After running alot of programs in the past I'm running an upper/lower 4 days split atm it is and has always been my favorite. been running it for 10 weeks now unfortunately this is my deload week so ill not be doing much logging but I'm planning to starting by next week also planning on doing few changes in my workout but nothing too excessive like 1 new exercise per muscle group to test new things and avoid boredom.

    My Workout

    I workout 4 days a week(Saturday, Sunday, Tuesday, and Wednesday.)
    as I mentioned earlier I'm in my deload week lifting @ 60~65% of weight using same amount of sets and reps. next week Ill return to 100% but -1 rep on what I stopped at to build up again!

    Upper A (weights in pounds)
    Incline Barbell Bench 2x8~12, last workout: 85 x 12 x 2
    Decline SM Bench Press 2x8~12, last workout: 45 eachside x 11 x 2
    Weighted Pullups 2x8~12, last workout: +15 x 8 x 2
    DB Rows 2x8, last workout: 30s x 10 x 2
    Seated Barbel Press(close grip) 2x8~12, last workout: 65 x 9 x 2
    Side Lateral Raises 2x8~12, last workout: 15s x 15 x 2
    Chin-ups 2x8~12, last workout: 10,8
    DB Alt. Curls 2x8~12, last workout: 25s x 8 x 2
    Lying triceps extension 2x8~12, last workout: 45 x 11 x 2
    Standing OneArm DB Triceps extension 2x8~12, last workout: 10 x 11 x 2

    Lower A
    Squats(ATG) 3x8~12, last workout: 145x8 x 2
    Leg extensions 2x8~12, last workout: 14 bars x 11 x 2
    Leg curls 2x8~12, last workout: 11 bars x 10 x 2
    Seated One leg DB Calf Raises 3x16~20, last workout: 45DBs x16 x 2
    Standing HackCalf raises 2x12~16, last workout: 65 each side x16 x 2
    Weighted Decline Crunch 2x8~12, last workout: +30 x 8 x 2
    Hanging knee raises 2x8~12, last workout: +25 x 10 x 2

    Upper B
    Flat Barbell Bench 2x8~12, last workout: 105 x 11 , 9
    Flat DB Flys 2x8~12, last workout: 20s x 13 x 2
    Pendlay Rows 2x8~12, last workout: 105 x 11 x 2
    Standing WideGrip DB Press 2x8~12, last workout: 25s x 11,9 x 2
    Seated RearFlys 2x8~12, last workout: 10s x 15 x 2
    Deadlifts 1x4~6, last workout: 205 x 6 x 2
    BB Curls 2x8~12, last workout: 55 x 11 x 2
    Preachers Onehand DB Curls 2x8, last workout: 20 x 8 x 2
    Dips 2x8~12, [b]last workout: 9 , 9
    Cable Pushdowns 2x8~12, last workout: 6 bars x 8 x 2

    Lower B
    Hack Squat(ATG) 3x8~12, last workout: 50 each side x 11 x 2
    Leg press 2x8~12, last workout: 105 each side x 10 x 2
    DB Lunges 2x8~12, last workout: Two 25 DBs x 10 x 2
    Back hyper-extension(weighted) 2x8~12, last workout: +35 x 8 x 2
    Standing Hack Calf raises 3x8~12, last workout: 75 each side x 12 x 2
    Weighted Decline Sit-ups 2x8~12, last workout: +30 x 9 x 2
    Hanging Leg Raises 2x Failure, last workout: 9,9 x 2
    Cable Crunch 2x8~12, last workout: 9 bars x 10 x 2

    I rest 1~2 mins between sets and around 2 mins between each exercise.
    My goal is to add 1~2 reps on each exercise every workout. When I reach 12 reps(In most exercises but there are exceptions) I reset to 8 reps and add weight.

    My Nutrition

    I'm currently bulking on ~150 cals over maintenance.


    Thanks for reading, any suggestions or notes on my workout are welcome.
    Last edited by DivaJana; 02-18-2013 at 05:29 AM.

  2. #2
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    Looks like a great plan!
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  3. #3
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    Originally Posted by pastorpritch View Post
    Looks like a great plan!
    Thank you

  4. #4
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    Finished my first two deload days yesterday. Feels weird to wake up not sore! Did some light morning cardio and waiting for the deload week to end.. Can't wait.

  5. #5
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    3rd training day of my deload week, one more to go!. Did my regular upper B workout, same reps and sets but using 60% of the weight.. boring! but necessary. Can't wait for the next week.

  6. #6
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    Had a great dinner tonight! Seafood Paella and Roasted Game Hen. Was very delicious



    Didn't eat it all alone! but gotta admit, I pigged out tonight. My diet been strict for a long time though. I guess one day won't make a difference.

  7. #7
    járn ok steinn klaery's Avatar
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    Holy volume! What are your goals? I take it from the thread title it is strength/muscle. Have you thought about doing just a beginner strength training program? You might find you get bigger and stronger faster (for a while) on such a program.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery

  8. #8
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    Originally Posted by klaery View Post
    Holy volume! What are your goals? I take it from the thread title it is strength/muscle. Have you thought about doing just a beginner strength training program? You might find you get bigger and stronger faster (for a while) on such a program.
    Hi, thanks. I've done alot of beginner programs and my lifts gone up high enough for my stats and regarding I'm a female female. atm I'm focusing on building muscles. and this split has been showing me great results.
    Last edited by DivaJana; 02-20-2013 at 08:06 PM.

  9. #9
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    Originally Posted by DivaJana View Post
    Had a great dinner tonight! Seafood Paella and Roasted Game Hen. Was very delicious

    WOW!
    That looks good.


  10. #10
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    Originally Posted by PappaBear76 View Post

    WOW!
    That looks good.

    Haha, nice gif. Thanks

  11. #11
    járn ok steinn klaery's Avatar
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    Originally Posted by DivaJana View Post
    Hi, thanks. I've done alot of beginner programs and my lifts gone up high enough for my stats and regarding I'm a female female. atm I'm focusing on building muscles. and this split has been showing me great results.
    Fair enough
    Just thought I would put it out there. As you know time training doesn't equal your lifting level. I just figured you might want to get as much strength and muscle as you can out of fast linear progression on a beginner program If what you are doing is working and you are happy with the speed of results then that is all that matters.

    I am still on beginner linear progression for that reason (lifts in sig).
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery

  12. #12
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    Originally Posted by klaery View Post
    Fair enough
    Just thought I would put it out there. As you know time training doesn't equal your lifting level. I just figured you might want to get as much strength and muscle as you can out of fast linear progression on a beginner program If what you are doing is working and you are happy with the speed of results then that is all that matters.

    I am still on beginner linear progression for that reason (lifts in sig).
    Your lifts look more like intermediate lifter IMO! btw, I've done SS until it stalled, and all pro's I've been lifting for quiet a while
    My last attempt to 1RM deadlift was 250lb@130 pounds, I know that's pretty weak compared to you guys, but for a female it's a lot. I could 've ran an intermediate strength program and kept the progress coming but that was it for me, I'm leaning toward building muscles more than strength. my goal from SS was to build a decent strength base and thats it. Since I've been running my upper lower split I've been getting "you are getting bigger" a lot :P which motivate me . I also deadlift in one of both upper days thus working legs 3 times a week!

  13. #13
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    Good stuff Keep up the good work!
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  14. #14
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    Your lifts are really impressive, especially at 22 years of age!

    I think you're on the right track doing all those compounds to add size.

    What exercises do you prefer that are in your routine?

  15. #15
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    Originally Posted by Rasputin4 View Post
    Your lifts are really impressive, especially at 22 years of age!

    I think you're on the right track doing all those compounds to add size.

    What exercises do you prefer that are in your routine?
    Squats, Weighted pull ups and Dips are my favorites

  16. #16
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    Today was Last day in deload week!! Did my regular Lower B workout, same reps and sets but using 60% of the weight.. I feel mentally ready for the next heavy workout on Saturday!! Lets see how things go!!

    Didn't count my calories for today, I've been strict with my macros and cals for long anyway and will comeback to it starting by tomorrow!

    Breakfast, love the eggs and bacon combo!



    Dinner, Truffle Burger with truffle cheese and truffle glaze



    Dessert, Chocolate Cake!



    How is that for a girl's food :P?
    Last edited by DivaJana; 02-21-2013 at 02:01 PM.

  17. #17
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    Originally Posted by DivaJana View Post
    Thanks for reading, any suggestions or notes on my workout are welcome.
    Have you had any problems with working your back a day before you squat? I've found that squatting becomes problematic when I hit the back muscles a day before my lower days, which is why I now start with the lower days first. I actually preferred doing upper/lower, mainly because I liked taking a day off after working my legs, but this new adjustment will serve me better, I reckon. I did find it harder to maintain tightness when doing back (bar kept slipping) and front squats, so I recently made these changes.

  18. #18
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    Originally Posted by -Lucifer View Post
    Have you had any problems with working your back a day before you squat? I've found that squatting becomes problematic when I hit the back muscles a day before my lower days, which is why I now start with the lower days first. I actually preferred doing upper/lower, mainly because I liked taking a day off after working my legs, but this new adjustment will serve me better, I reckon. I did find it harder to maintain tightness when doing back (bar kept slipping) and front squats, so I recently made these changes.
    Only when my back exercises work my lower back example pendlay rows! that's why I choose pull ups and DB rows for this day. Since then I hate absolutely no problems squatting the next day.

    I find Front Squat to exhaust my back alot! unlike back squat. unless you front squat twice a week, and if you are willing to prioritize your upper progress I suggest you try to place front squat in a day with rest before and after! (I do same for deadlifts) that's why my upper split is upper/lower/rest/upper(deadlifts)/rest/lower/rest

  19. #19
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    Awesome food pics
    Trade out the chocolate for vanilla and I'd be drooling!
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    How is that for a girl food :P?
    Yeah....... Now I have to go grocery shopping tonight. Thanks.

  21. #21
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    Wow! Awesome food and intense training. You go girl!!
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  22. #22
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    Originally Posted by DivaJana View Post
    Only when my back exercises work my lower back example pendlay rows! that's why I choose pull ups and DB rows for this day. Since then I hate absolutely no problems squatting the next day.

    I find Front Squat to exhaust my back alot! unlike back squat. unless you front squat twice a week, and if you are willing to prioritize your upper progress I suggest you try to place front squat in a day with rest before and after! (I do same for deadlifts) that's why my upper split is upper/lower/rest/upper(deadlifts)/rest/lower/rest
    Pendlay rows don't tax the lumbar much, at least not as much as traditional bentover rows do. That's why I love inverted and one-arm rows.

    Front squats on Monday and back squats on Thursday, so my back is always fresh. Don't want to hijack your log, so I won't post the modified version in here, but PM me if you want to see it.

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    In & Repped

  24. #24
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    Originally Posted by Leprechauns1021 View Post
    Wow! Awesome food and intense training. You go girl!!
    , thanks!

    Originally Posted by -Lucifer View Post
    Pendlay rows don't tax the lumbar much, at least not as much as traditional bentover rows do. That's why I love inverted and one-arm rows.

    Front squats on Monday and back squats on Thursday, so my back is always fresh. Don't want to hijack your log, so I won't post the modified version in here, but PM me if you want to see it.
    Sure you can pm it to me I might be using it someday

    Originally Posted by PhiSig2298 View Post
    In & Repped
    thank you!

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    Nice thread!
    CPT, CES, and FNS
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  26. #26
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    Originally Posted by GBLynden View Post
    Nice thread!
    thanks

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    *****Upper A*****


    Chest

    Incline Barbell Bench
    Goal: 85 x 11 x 2 Achieved: 85 x 11 x2 Next Goal: 85 x 12 x2

    Decline SM Bench Press
    Goal: 45 each side x 10 x 2 Achieved: 45 each side x 10 x 2 Next Goal: 45 each side x 11 x 2


    Back

    Weighted Pullups
    Goal: +15 x 7 x 2 Achieved: +15 x 7 x 2 Next Goal: +15 x 8 x 2

    One Arm DB Rows
    Goal: 35 x 9 x 2 Achieved: 35 x 9 x 2 Next Goal: 35 x 9 x 2


    Shoulders

    Seated Barbel Press(close grip)
    Goal: 65 x 8 x 2 Achieved: 65 x 8 x 2 Next Goal: 65 x 9 x 2

    Side Lateral Raises
    Goal: 15 x 14 x 2 Achieved: 15 x 14 x 2 Next Goal: 15 x 15 x 2


    Biceps

    Chin-ups
    Goal: 9 x 2 Achieved: 9 x 2 Next Goal: 10 x 2

    DB Alt. Curls
    Goal: 25 x 6 x 2 Achieved: 25 x 6 x 2 Next Goal: 25 x 7 x 2


    Triceps

    Lying triceps extension
    Goal: 45 x 10 x 2 Achieved: 45 x 10 x 2 Next Goal: 45 x 11 x 2

    Standing OneArm DB Triceps extension
    Goal: 10 x 10 x 2 Achieved: 10 x 10 x 2 Next Goal: 10 x 11 x 2


    Notes:
    Every thing went perfect. Manged to do all target weights and reps during all exercises, YAY ME!. Planning on adding 2 reps on each exercise(1 for each set) next time. Let's see how things go.

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    *****Lower A*****


    Legs

    Squats(ATG)
    Goal: 145 x 8 x 3 Achieved: 145 x 8 x 3 Next Goal: 145 x 9 x 3

    Leg Extensions
    Goal: 14 bars x 10 x 2 Achieved: 14 bars x 10 x 2 Next Goal: 14 bars x 11 x 2

    Leg Curls
    Goal: 11 bars x 9 x 2 Achieved: 11 bars x 9 x 2 Next Goal: 11 bars x 10 x 2


    Calves

    Seated One Leg DB Calf Raises
    Goal: 45 x 16 x 3 Achieved: 45 x 16 x 3 Next Goal: 45 x 17 x 3

    Hack Machine Calf Raises
    Goal: 60 each side x 12 x 2 Achieved: 60 each side x 12 x 2 Next Goal: 60 each side x 13 x 2


    Abs

    Decline Crunchs
    Goal: +30 x 8 x 2 Achieved: +30 x 8 x 2 Next Goal: +30 x 9 x 2

    Knee Raises
    Goal: +25 x 9 x 2 Achieved: +25 x 9 x 2 Next Goal: +25 x 10 x 2


    Notes:
    Successful workout! manged to do all target weights and reps , Squats felt easy!.. my legs did benefit from that deload week I can tell

  29. #29
    Neckbeard -Lucifer's Avatar
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    I like your progression plan. Kind of like All pro's.

  30. #30
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    Originally Posted by -Lucifer View Post
    I like your progression plan. Kind of like All pro's.
    Thanks. yeah, from all the routines I been through, All pro's Progression was the most successful for me! That's why I'm using it with some small editing to fit me best !

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