Janet's Attempt At Building Muscle

[janetbronk]

Hey everyone... Here's my first journal.

I'm 5'11 and 110lbs. My goal is to put on my muscle and develop a "fit" body. I'm sick of the skinniness.

I'll be doing a 5 day split. Today was day 1 for lower body / butt.

Wide Stance Squat - 135x12x4
Single Leg DL - 8kg kb x 12 x 4
Glute Cable Kickback - 50x12x4
Plie Squate - 25x20x4
Reverse Barbell Lunge - 60x12x4
Walking lunge w/ kickback - 4 x 30 lunges
Side lunge - 4 sets x 12 reps

I'm still learning what weights are right for me, so I should be progressing up pretty quickly. Can't wait to start to see results in a few months!

[mavd]

Hi Janet! Looking forward to following your progress. What's your diet look like? Building muscle is hard work for women, and you'll need to be in a calorie surplus and consuming a lot of protein! Your underweight right now so I suggest you be eating to gain at least a pound a week, at least until you get back to a healthy BMI.

[janetbronk]

Worked on Back / Tris / Abs today.

Lat Pull-down: 50x12x4
Tri rope extension: 50x12x4
Plank up/down: 4 sets @ 30 secs each

Seated row - 80x15x4
Tri kickback - 15x15x4
Med Ball Slams - 4 sets of 15

Straightbar pushodown - 50x20x3
straightbar reverse grip pull down - 50x20x3

plank hold - 3 sets of 1 minute

Hi Janet! Looking forward to following your progress. What's your diet look like? Building muscle is hard work for women, and you'll need to be in a calorie surplus and consuming a lot of protein! Your underweight right now so I suggest you be eating to gain at least a pound a week, at least until you get back to a healthy BMI.

Thanks so much @mavd

Yeah, I'm totally underweight. After seeing a nutritionist, we determined I averaged 1300-1500 calories a day. So, we're now shooting for 2,000-2,100 per day in addition to a muscle building workout routine. I'm still getting my recipes fleshed out... but I do have the calorie goal in place.

[mavd]

Glad you're working with a nutritionist. Be sure to get lots of protein! 2100 isn't a bad starting point but keep in mind that all the lifting will increase your calorie burn some too. You might have to up that a bit to gain, but only time will tell.

Your tricep numbers are awesome!

[janetbronk]

Leg Day!

Incline Treadmill - 5 mins, 15 incline
Lateral Shuffle - 30sec right, 30sec left x 5

Hack Squat - 200x12x4
Forward Lunge - 12 reps x 4

Barbell Deadlift - 100x12x4
Sumo Deadlift - 100x12x4

Leg Extension - 85x12x4
Leg Curl - 85x12x4

Plate Hip Thruster - 45x12x4

[janetbronk]

Worked on Shoulders and Biceps today... my quads are absolutely on fire from yesterday's leg work out. I think I'll need to either make next week's leg day less intense or figure out some cool down routine. The pain is real!

Single Arm Lat Raise - 12x12x4
Hammer Curl - 12x12x4
BentOver Rear Delt - 12x12x4

Standing Shoulder Press - 20x12x4
Incline Bench Bicep Curl - 20lb barbellx15x4
Front Raise - 12x12x4

[mavd]

The first few weeks of a new routine are the most painful. Be sure to hydrate and stretch after your workout.

Why hack instead of back squat?
Why two types of deadlift back to back? Maybe try swapping one for stiff leg?

[janetbronk]

Chest/Bicep Day

Spiderman push-up - 15 reps
Standing Hammer Curl - 12lbsx12
Burpee - 12 reps

Include Chest Press (dumbell) - 30x12
Incline Ben Bicep Curl - 15lbs x 12
Jump Rope - 60 seconds

Cable Fly - 60lbsx15x4
Single Arm cable curl - 25x15x4
Knee Tuck - 4 sets of 20

The first few weeks of a new routine are the most painful. Be sure to hydrate and stretch after your workout.

Why hack instead of back squat?
Why two types of deadlift back to back? Maybe try swapping one for stiff leg?

I've been following the "womens summer muscle building plan" from the site. (I can't post links)

Admittedly, I'm taking it slow and I'm not a a true 5 day split yet. I'm pretty much getting my body used to the exercises. I'll be taking it a bit more seriously once I get comfortable with my form on everything.