Fat Cut

[write2staceyz]

Thanks for the tips! I'm trying to take care of myself, him, and our two kittens at the same time haha. It's great.

I actually just very fortunately got my own pass (as a guest pass but I have my own little card thing to get in with) YESTERDAY! So my bf doesn't have to go with me. For us there's not that many choices in DTLA area, bc we live and work around here and traffic is terrible if we commute to the costco locations. But thank you! That's definitely a good thing to know. You're so sweet!

We usually would just go to our gym at USC, but it's under renovation this entire summer (and they're not finishing it up on time), so we're renewing the membership at gold's gym DTLA for another month, hehe.

LOL, I want to have a dog or a cat, but I am afraid that is too much work for me. So I have a guinea pig.

Do you go to USC? Nice school!

Does your boyfriend still have fever now?

[write2staceyz]

Hypertrophy is higher reps (and therefore usually relatively lower weight compared to your max). Hypertrophy means in each exercise, you do more reps (12-15) with lower weight so it works up the volume, instead of focusing on neurological strength. For an example, on day one you can do 5-8 different leg exercises with lower weight&more reps, and that would count as your hypertrophy. And this day would be your leg day.

And yes, push day you can train shoulder/chest/triceps, and pull day will be back/biceps. These are grouped together because of the muscle functions are similar. Should/chest/triceps are involved in lots of the push movements while pulling work the back/biceps. Of course it's not absolutely all push or pull for either day, just most of the exercises would be categorized that way.




My bf and I write my work out - he has many years of experience in training and has taught me a lot. You can also follow the bodybuilding.com's workout sets. For some reason I like to do the guy's workout more than what's out there designed for women.... it almost feels like women work too many different groups of muscles on the same day to avoid getting bored/too worked up?? Just my personal opinion.

If you're interested in seeing what I do, you can go to the link my log that's in my signature... and you can try my workouts/exercises when you feel like it!!


Also, you can follow some of the fitness youtubers! they record some amazing workout sessions. My favorites are Sami Bossert (her IG is leanmachine21), and whitney simmons. These two are both non-competiting bodybuilders. There are a lot more that I used to watch but then some of them started recording way too much irrelevant topics. But anyway, watching their workouts helped me SO MUCH on my form and knowledge on training.

I have to read your post again because it has too much good information, LOL.
I just add Sami Bossert and Whitney Simmons on my IG. Thanks for the recommendation!

[write2staceyz]

I love having to get up early to go to gym. That's probably the major reason why I can stay consistent.... Makes me feel like I'm on a good life style haha. I know you're new to this, but later on you can try adding a "pre-workout" into your gym session. There are both caffeinated and caffeine-free options. Basically it helps pump up your energy level during the workout (by increasing blood flow into your muscles). Another thing is BCAAs. You drink it during the workout and it keeps you from getting tired too fast (along with assisting protein synthesis). The pre, BCAAs and the post workout shake are three things I see most of the athletes do regularly at every workout.

I said previously that I did want to take any supplement. Well, I take it back. I think I need to get BCAA because these days in the middle of my workout, I felt short of energy that I couldn't finish my sets at the end.

Which BCAA do you recommend?

Thank you so much for all the great advice! =)

[jessswooo]

LOL, I want to have a dog or a cat, but I am afraid that is too much work for me. So I have a guinea pig.

Do you go to USC? Nice school!

Does your boyfriend still have fever now?

yeah I'm a grad student here. and yes he's STILL having the fever on and off. I'm so burnt out from taking care of everybody lol.

[jessswooo]

I said previously that I did want to take any supplement. Well, I take it back. I think I need to get BCAA because these days in the middle of my workout, I felt short of energy that I couldn't finish my sets at the end.

Which BCAA do you recommend?

Thank you so much for all the great advice! =)

Ooh nice I'm glad you want BCAAs now, haha, that means your workout intensity is going up!

I've taken the Xtend BCAAs and BPI Best BCAAs. Those are pretty good. I switch between these two once in a while. Flavor wise I usually stick with any mango/blueberry size of flavors. Never tried any fruit punch/watermelon/cherry ish ones. I think for BCAA products out there, as long as they have a decent customer size and reviews, they're pretty much the same.

If you go to costco, maybe they sell Gold Standard products? you can always trust that brand. Otherwise, I think Amazon usually has everything cheaper than elsewhere.

[write2staceyz]

Day 40

Conventional Deadlift 75lbx5x2, 95lbx5x2;
Sumo Deadlift 75lbx5x2;
Squat 75lbx10x2;
Single Leg Squatx20x2;
Pistol Squatx20x2;
Cardio Swim 10 Laps, 40 mins.

Second session with my PT. Workout with other people is really hard because of the schedule. I barely can make once a week with my PT. He asked me if I want to have one training at 5 am. I said, seriously? You want to start working that early? I probably should not have said that.

I was reading the other girls workout blog, and she was doing sumo deadlift, so I asked my coach to show me how to do it. Now I know what Sumo Deadlift is. It is more targeting on the legs, and more like a squat workout.

My coach said that my form improved a lot. When he asked me to do 95lb DL, I said my current max lift is 85lb. He said just give a try. I gave a try. I thought I would suffer, but no, I was surprised that I can lift 95lb. That is a 10lb jump from my previous lifting. Man, I feel good.

Even after the lifting, I have enough energy to finish my swimming. I am happy.

[write2staceyz]

yeah I'm a grad student here. and yes he's STILL having the fever on and off. I'm so burnt out from taking care of everybody lol.

Oh no, he should see a doctor. It has been a week =( I hope he gets better soon.

[write2staceyz]

Ooh nice I'm glad you want BCAAs now, haha, that means your workout intensity is going up!

I've taken the Xtend BCAAs and BPI Best BCAAs. Those are pretty good. I switch between these two once in a while. Flavor wise I usually stick with any mango/blueberry size of flavors. Never tried any fruit punch/watermelon/cherry ish ones. I think for BCAA products out there, as long as they have a decent customer size and reviews, they're pretty much the same.

If you go to costco, maybe they sell Gold Standard products? you can always trust that brand. Otherwise, I think Amazon usually has everything cheaper than elsewhere.

I was doing some research and a lot of people recommended Xtend. I think I might give a try. Thank you again =)

[write2staceyz]

Day 41

Squat Smith Machine 73lbx5, 93x5, Squat Rack, 95lbx5x2;
Bench Press 65lbx5x3;
Pendlay Rows 50lbx10x2, 50lbx8;
(Face Pulls 70lbx15,Tricep pressdowns 60lbx15), (Face Pulls 80lbx15,Tricep pressdowns 70lbx15);
(Kneeling Cable Crunch 110lbx15, PushUp x20)x2;
Cardio, Elliptical, Res, 3, 15 mins.

Today when I was doing Bench Press, I could not find 60lb barbell, so I did 65lb. It was not bad. On the second set, I could not finish the 5th rep, so I did 4.5, then two guys ran over and put the bar up for me. I looked at them and they said that they thought the bar was going to fall on me. And another guy told me not be afraid to ask a spotter. I am not too worried about bench press because I can do 55lb easily, but it is nice that they offered.

When I was doing squat, I cannot find 5lb weights. So I did 95lb squat. And I think I bent forward a little. So after I am done, I feel my knees hurt slightly. I think it will go away quickly. But I remember David said that not go over more than 15lb than last one. And I did over 20lb, so next time I will adjust my weight down a little bit. I need to be very careful not get myself injured.

I didn't workout yesterday and almost getting depressed. After today's workout, even with some flaws, I feel better like life is on track again.

[LadyLore420]

I was doing some research and a lot of people recommended Xtend. I think I might give a try. Thank you again =)

The blends can make it easy, but honestly just doing a small protein shake before the workout accomplishes the same results. Alternatively you can buy the big 3 in bulk powder form and throw in your scoops to flavored water, a ton cheaper and way more effective than these amino acid blends.

[write2staceyz]

Day 42,

Front Squat 55lbx10X3;
Romanian Deadlift 105lbx5x3;
Overhead Press40lbx5x2,40lbx7;
Bicep Curl 40lbx5x2, 40lbx7;
Lat Pull 90lbx5, 75lbx9x3;
Cardio, Elliptical Res 5, 11mins;
Assisted Pull Up (body weight 125lb), 54lbx7,48lbx7,42lbx5,36lbx1x2, 36lbx2;
Cardio, Elliptical Res 5, 15 mins, break, 10 mins.

Was going to swim today. Then found my swimsuit broke, was surprised that VS quality is so poor. Time to shop for a new swimsuit.

My friend moved in today. So I have one more help look for my boy when I workout. The downside, the place is getting a little crowded.

I posted some progress on FB, and one of my former coworker wished me to have some sleep.

I have my friends asked me how I manage working full time, watch my son, and workout at the same time. I guess passion drives it. I really don't know how long this routine can last that i put almost 2 hours everyday at the gym. Maybe if one day my roommate moves out, if one day my boy goes to kindergarten, if my job gets too heavy, all can stop me working out, but so far I receive more opportunity to work out, and I think if you love something and put work to it, God will make the route for you. In Chinese saying, it is called 30% determined by God, and 70% determined by your efforts.

[write2staceyz]

The blends can make it easy, but honestly just doing a small protein shake before the workout accomplishes the same results. Alternatively you can buy the big 3 in bulk powder form and throw in your scoops to flavored water, a ton cheaper and way more effective than these amino acid blends.

Thanks for checking my workout log again!
Thanks for the great advice!

I actually tried to eat some protein before the workout, and it works great!

Appreciate everyone's great advice!

[LadyLore420]

Well whatever the reason, God or Chinese proverbial motivation, you're doing great. Is sleep something you're short on?

[write2staceyz]

Day 43

Squat 95lbx5x3;
Bench Press 65lbx5x3;
Pendlay Rows 55lbx8x3;
Elliptical  Res 5,15 mins, 170-180strides/min;
(Face Pulls 80lbx15,Tricep Pushdown 60lbx15)x2;
Leg Raise 50x2;
Elliptical, Res, 3, 15 mins 140-150 strides/min.

[write2staceyz]

Well whatever the reason, God or Chinese proverbial motivation, you're doing great. Is sleep something you're short on?

Thanks!

Yes, sometimes during weekdays when I work late like 9 to 10pm. We have weekly night meetings with team in Asia.

[LadyLore420]

95lbs squats, your weight is really moving up. Nice going!

[write2staceyz]

95lbs squats, your weight is really moving up. Nice going!

Thank you very much for the support!

My weights are not heavy, so I think it goes up fast in the beginning. I expect it starts to slow down a lot. I am hoping to raise 5lb per month for Bench, and 10lb per month for Squat and DL.

[write2staceyz]

Day 44

Assisted Pull Up 90lbx10x2, 80lbx6x3, 70lbx4;
(Hyperextension 35lbx8, OVP with iron plate 35lbx6)x3;
Seated Cable Row 90lbx5, 60lbx15x2;
Bridges with a Chair 50x2;
Elliptical  Res 5,150 to 160 strides/mins, 30 mins.

Today I don't want to work out. It is difficult.

Yesterday i was spending a couple of hours on bb.com and search for programming tutorial. Funny that you can find any topic from bb.com
And I found codeacademy that suggested by people. I read the SQL. It is interactive and helpful.

[LadyLore420]

There's a whole forum on this site dedicated to programming.

Good for getting into the gym and lifting even when you didn't feel like.

[write2staceyz]

There's a whole forum on this site dedicated to programming.

Good for getting into the gym and lifting even when you didn't feel like.

lol, yes, i am still fairly new to the site, but learn bit by bit.

[write2staceyz]

Day 45

Squat (smith machine) 73lbx5, 93lbx5x3;
Deadlift (smith machine) 103lbx5x3;
Pendlay Rows 50lbx8x3;
Push Up 10x3;
Lat Pull 70lbx15x2, 80lbx7;
Bench Press 65lbx6, 65lbx7x2;
Declined Push Up 15x2.

[Fiction2Fitness]

Nice work. The increases do slow down over time but it's still fun to work up and try to hit new numbers even when it's not as often. Keep up the great effort.

[write2staceyz]

Day 46,

Front Squat 45lbx10;
Pull Up (assisted with black belt), 10x2, Pull Up (assisted with green blet) 10x2;
Inverted Row 10x3.

Today train front Squat with my coach. I am surprised my form was correct.

On Tuesday morning, I woke up and I didn't feel like to work out. My bed looked so comfortable and I wanted to go back to sleep, but I thought it was easy to sleep in bed, so I got up and went to my local gym and did my workout. I thought that I probably wouldn’t work out on Wednesday. On Tuesday night I didn't finish work until 12:30am because I had to put my son to sleep and I had promised my coworker to get an urgent task done. On Wednesday night, I finished my meeting at 8PM and I was tired. When I was exiting the building, I thought I would go home and sleep. But when I was driving, I thought it is easy to go to sleep though. So I changed my mind and changed gym clothes and went to gym. The gym was packed and there was barely any machine available. I was tired and sleepy, but I got my workout done at 11PM. This morning I woke up and went to gym and finish my PT with my coach. I am pleased because I have tried my best.

[write2staceyz]

Nice work. The increases do slow down over time but it's still fun to work up and try to hit new numbers even when it's not as often. Keep up the great effort.

Thank you for checking in my journal! Thank you for the encouragement!

Yes, it is fun to hit new numbers =)

[jessswooo]

Day 46,

Front Squat 45lbx10;
Pull Up (assisted with black belt), 10x2, Pull Up (assisted with green blet) 10x2;
Inverted Row 10x3.

Today train front Squat with my coach. I am surprised my form was correct.

On Tuesday morning, I woke up and I didn't feel like to work out. My bed looked so comfortable and I wanted to go back to sleep, but I thought it was easy to sleep in bed, so I got up and went to my local gym and did my workout. I thought that I probably wouldn’t work out on Wednesday. On Tuesday night I didn't finish work until 12:30am because I had to put my son to sleep and I had promised my coworker to get an urgent task done. On Wednesday night, I finished my meeting at 8PM and I was tired. When I was exiting the building, I thought I would go home and sleep. But when I was driving, I thought it is easy to go to sleep though. So I changed my mind and changed gym clothes and went to gym. The gym was packed and there was barely any machine available. I was tired and sleepy, but I got my workout done at 11PM. This morning I woke up and went to gym and finish my PT with my coach. I am pleased because I have tried my best.

I'm so proud of you! Hope you get all the rest that you need this weekend, Just please don't push yourself this hard everyday haha.

[anandagirl]

The blends can make it easy, but honestly just doing a small protein shake before the workout accomplishes the same results. Alternatively you can buy the big 3 in bulk powder form and throw in your scoops to flavored water, a ton cheaper and way more effective than these amino acid blends.

"You must spread some Reputation around before giving it to LadyLore420 again."

Great job with consistency! Weights will continue to improve with the work

[write2staceyz]

I'm so proud of you! Hope you get all the rest that you need this weekend, Just please don't push yourself this hard everyday haha.

Thank you girl. I think I might rest today. LOL.

After I wrote that I went to workout...

[write2staceyz]

Day 47

Seated Row 70lbx10x3;
Lat Pull Down 70lbx8x2,80lbx5;
Leg Press 100lbx10,130lbx10, 160lbx10;
Leg extension 50lbx10, 80lbx10x2;
Leg Curl 100lbx5,80lbx10,70lbx10;
(DB Lateral raise 20lbx10, DB OVP press 20lbx10, DB Bent Over Row 20lbx10)x3.

[write2staceyz]

Day 48

Squat 100lbx5x3,95lbx5x2;
Bench 70lbx5x3x3;
Pendlay Rows 55lbx8x3;
Face Pulls 80lbx15x3;
Tricep pressdowns 60lbx15x3;
Cardio, Elliptical 20 mins;
(Bridges with Stability Ballx50, Leg Raisex50)x2.

[write2staceyz]

Day 49

Front Squat 55lbx5x3; Deadlift 95lbx10x3; Overhead Press 45lbx5, 30lbx11, 30lbx10, 30lbx12; Lateral Pull 90lbx5, 60lbx15x2; Swim 13 Laps, 50 mins.