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RD's transformation

Rebecca D

Rebecca D

Elite mentor
Moderator
OK, I'm in. Ready to get rock hard.

I'm 43 years young, currently weigh 130lbs and am 5'5". I've been lifting for 15 years and love it. After three kids I am on the eternal search to lose that excess fat between the butt and hams. I also want to get my body competition hard. I've have been close before but never ripped. My 90 day goal is to add strength and size (muscle) for 45 days and then to lean out the next 45 days.

I have a few supps but will purchase RS-transaderm and need2slin and then pm needto and put together the right cycle.


First workout was back yesterday. (2/1/12)

5 minutes on the treadmill
3 sets of deadlifts--95lbs for 15-20 reps
3 sets of wide grip pullups for 8-10 reps (I got 10, 9, and 8)
3 sets of close grip pulldowns for 10-12 reps
3 sets of one-armed db rows (45lbs 11, 10, and 8)
3 sets of bent-over barbell rows (85lbs for 12-15 reps)
20 minutes fast walk on the treadmill

Working on the pictures
RD:stilleto:
 
Oh I'm so glad to see you RD the testosterone around here was nearly too much to bare on my own haha jk fellas : ),
All looking good chic lets see if we can all reach our goals together.

Good luck huni.
 
You rock RD!
So glad to see another lady on here to keep sugazombie in good company.

First workout was back yesterday. (2/1/12)

5 minutes on the treadmill
3 sets of deadlifts--95lbs for 15-20 reps
3 sets of wide grip pullups for 8-10 reps (I got 10, 9, and 8) Dang gurl you one tuff cookie! Thats some outstanding pullups!
3 sets of close grip pulldowns for 10-12 reps
3 sets of one-armed db rows (45lbs 11, 10, and 8) would like to ask how come dbls over a bbl here chika?
3 sets of bent-over barbell rows (85lbs for 12-15 reps)
20 minutes fast walk on the treadmill

Working on the pictures
Yep gotta get them pics up sista, LOL!
 
Hey Rebecca, whooo hoooo!!! You've got started...
Zeds right about the pull-ups.. nice work!!
 
Wow! I can only manage 8 pull ups in one set these days, then it drops for subsequent sets....

That's gotta be worth a bunch o' K
 
I'm subbed too Rebecca! I'm excited to see your results! :)
 
Rebecca D said:
OK, I'm in. Ready to get rock hard.

I'm 43 years young, currently weigh 130lbs and am 5'5". I've been lifting for 15 years and love it. After three kids I am on the eternal search to lose that excess fat between the butt and hams. I also want to get my body competition hard. I've have been close before but never ripped. My 90 day goal is to add strength and size (muscle) for 45 days and then to lean out the next 45 days.

I have a few supps but will purchase RS-transaderm and need2slin and then pm needto and put together the right cycle.


First workout was back yesterday. (2/1/12)

5 minutes on the treadmill
3 sets of deadlifts--95lbs for 15-20 reps
3 sets of wide grip pullups for 8-10 reps (I got 10, 9, and 8)
3 sets of close grip pulldowns for 10-12 reps
3 sets of one-armed db rows (45lbs 11, 10, and 8)
3 sets of bent-over barbell rows (85lbs for 12-15 reps)
20 minutes fast walk on the treadmill

Working on the pictures
RD:stilleto:
Click to expand...
Yes waiting on a reply from you Ms. :rose:
 
Cmon Rebs, POST!
 
WOW, look at all my responses. I've been training clients and teaching bootcamp so I apologize. Did legs but had some pretty good knee pain. Stopped squatting and did leg presses. 3 sets of 270lbs and two sets of 180lbs. Did some light leg extensions supersetted with leg curls and then some stiff-deadlifts and calves. Was a little bummed with the hurt knee and the lighter weight but I should hit chest and shoulders hard Monday and Tuesday. Will get my pics posted tomorrow. (looking for the right spoon)....

Thanks all,

Rebecca D
 
Official stats:

Age 43
Weight 131lbs today
Height 65 inches
Chest 36.5 inches
Waist 29 inches
Hips 37 inches
thigh 21.5 inches
bicep 12 inches

Goal to add muscle then lean out and get HARD
 
Looking good chic... Let's do this .... Take no prisoners on our road to accomplishment. !!
 
Hope you had a killa session Rd, I'm done for the day now , killed it today I love Mondays lol!
 
Hey Regs leg extensions suck espicially for a hurt knee. Get rid of that shit sista and do light weight high rep Front Squats. That will actually help out (MOST) problem knees.
Best of luck to you chika!
KTS!!
 
Will hacks on the machine work or is it better to go with the bar?

Did Chest yesterday. Did 4 sets 9-12 reps using the 45lb dumbells. Mixed in some incline presses and flyes and pushups. Felt strong. Legs today.

RD
 
Rebecca D said:
Official stats:

Age 43
Weight 131lbs today
Height 65 inches
Chest 36.5 inches
Waist 29 inches
Hips 37 inches
thigh 21.5 inches
bicep 12 inches

Goal to add muscle then lean out and get HARD
Click to expand...

From what I can see you have some great def and size , looking great chic and lol nice spoon too!! : )
 
Yeah, it's all about the spoon!
Lol!
 
Personally I would go with the bar. The thing about the machines is they just dont let your body move naturally.
Just be sure and go light with high reps as in 20 reps sets. Also for a warm up I use just body weight squats and really watch my form. I typically do from 3-5 sets pending on how much I feel I need, This follow 10 min on the bike.
Let me know gurl and KTS!!
 
Hey Rebs, where you at gurl?
Post up!
 
Ahhhhh, I want to sleep late so bad during the week but I have to get up before 6:00am. Now its Saturday and I can't sleep past 6:30. Guess it is time to workout.

Had a good week lifting. I started thinking about some of my goals for this contest and they are all appearance oriented....more muscle, cut and hard, much less booty fat, etc... So my husband suggested I set some strength goals (typical male ego) so here are some of my strength goals. I am going to set the bar high.


This week I benched the 45lb db's for 12 reps. 90 day goal is to bench the 55lb db's for 8 reps.

This week curled 60lbs with the curl bar for 8 reps (probably cheated the last two up) Goal is to curl 65lbs for 8 clean reps

This week I did lying triceps extensions with 50lbs for 11 reps. I want to do 60lbs for 12 reps.

This week I used the 35lb db's for shoulder presses and did 8 reps. I want to use the 40lb db's for 10 reps.

This week I did 9 clean pullups. I want to do 15 clean pullups.

Knees want allow me to squat heavy anymore (had a 205lb max for 3 reps a few years back), so this week I used four plates on the leg press for 15-20 reps. I used to use 6. It doesn't bother my knees as much so I am shooting for six plates again. I also did hack or front squats this week but I just used the bar to get used to it. Maybe I can have the 45lb plates on each side soon.


Saturday morning working out has to be dedication

Rebecca D:rainbow:
 
Rebecca The best thing you can do is proper form slow motion,you never lock out but constantly keep the muscle under stress stopping a few inches of locking out you may have to let off a few pounds in weight, then after that for a few weeks go back to your routine, its ok to swing the last few sets we call them cheats,but! they work!
 
Hey RD, thats a very modest set of goals there chic I think you'd smash past them without a strain ,
Also great workout chic.
And wow 90+ kg squats !! You rock!!
 
kg's???? Remember I'm old, they didn't teach the metric system when I was in school here in the states...I'll get my kids to convert.

I think tomorrow will be a day of rest. Gonna be cold tonight, time to build a fire and splurge with smores.


Have a good weekend all.

Rebecca D
 
Rebecca D said:
kg's???? Remember I'm old, they didn't teach the metric system when I was in school here in the states...I'll get my kids to convert.

I think tomorrow will be a day of rest. Gonna be cold tonight, time to build a fire and splurge with smores.


Have a good weekend all.

Rebecca D
Click to expand...

Lol sorry that the 215lb 3 reps I was referring to I had to convert into Kgs ... Wish I had a fire I miss mine it's -6• here tonight so pretty cold ...
 
Chika you aint old, you be purrrfect!!
Those goals are well within your reach and you will deff smack the hell out of em all sista!
KTS Rebs!:evil:
 
YooHoo Chika where you at? Missin you in here.
 
Good solid back day. 3 sets of pullups for 10 reps each. Wasn't motivated so I did a lot of cable exercises. Have to make up for it on chest day tomorrow.

RD
 
Cmon gurl Kill That Shit!
You can do it hunny!
 
Looking gurd....WTF???

Cmon rebs, get in there and kill that shit sista!:evil:
 
I teach a bootcamp style class on M-W-F at 8:00am. I lift after on M and F but I take Wed off. Today is my clean house and do laundry day. Tomorrow is the dreaded leg day.

Rebecca D
 
Oh yeah thats right. I kinda forgot that part of your life sista, sorry for that.
But anyways you gonna love your leg day!
 
Felt good today but I only got 7, 6 and 6 reps of wide pullups. Been getting 8-10. I did workout right after teaching bootcamp but I was bummed. Made up for it on the close-grip pulldowns putting the pin at 100 on the third set and getting 10 reps. Did some bentover barbell rows, and some light but strict deadlifts and called it a day.

I am eating to gain the first 45 days so I am up in weight (132lbs) and feel bloated. Hopefully the muscle I add will pay off in the end.

RD
 
Rebecca D said:
Felt good today but I only got 7, 6 and 6 reps of wide pullups. Been getting 8-10.
Click to expand...
Girl even if you just got one you would be in my book as a bad bi***!! Which is a complement in Brittneys world. I wish I could just do one lol! Keep up the great work girl!!!

Brittneyleigh79
 
Rebecca D said:
I am eating to gain the first 45 days so I am up in weight (132lbs) and feel bloated. Hopefully the muscle I add will pay off in the end.

RD
Click to expand...

that is kind of the approach i am taking, at least i will reassess my physique after the first 45 and make changes accordingly... i wishied i would have done that last time, so i think we are on to something...
 
Keep up the amazing work.
 
Rebecca D said:
Felt good today but I only got 7, 6 and 6 reps of wide pullups. Been getting 8-10. I did workout right after teaching bootcamp but I was bummed. Made up for it on the close-grip pulldowns putting the pin at 100 on the third set and getting 10 reps. Did some bentover barbell rows, and some light but strict deadlifts and called it a day.

I am eating to gain the first 45 days so I am up in weight (132lbs) and feel bloated. Hopefully the muscle I add will pay off in the end.

RD
Click to expand...

To get them numbers after teaching boot camp is awesome I would be spent lol,
I totally miss them rows I loved them but they mess up my inflammation ,
Nice too on the weight I'm loving following your progress.
Ps thanks so much for the kind words on my log that made my day ;)
 
If your feeling bloatee be sure that you are drinking enough water. Also you could get an OTC water pill and use as directed. That has helped me in the past.
You did that after teaching boot?
Dam gurl....KILLA!
Nice job sista.
 
Just taught boot camp today. Chest again yesterday. Did 50lb DBs 2 sets for 8 reps each and 2 sets of 45lb dbs for 10 reps each.

Incline db presses 2 sets of 40lb dbs for 9 and 8 reps and one set of 35lb dbs for 12 reps.

DB flyes used 25lbs for 10 and 8 reps and 20lbs for 12 reps.

Finished with 3 sets of pushups 24, 22, and 21 reps and then abs.

Legs coming on Thursday.

Rebecca D
 
RD...slayer of iron!!!
 
Rebecca D said:
Just taught boot camp today. Chest again yesterday. Did 50lb DBs 2 sets for 8 reps each and 2 sets of 45lb dbs for 10 reps each.

Incline db presses 2 sets of 40lb dbs for 9 and 8 reps and one set of 35lb dbs for 12 reps.

DB flyes used 25lbs for 10 and 8 reps and 20lbs for 12 reps.

Finished with 3 sets of pushups 24, 22, and 21 reps and then abs.

Legs coming on Thursday.

Rebecca D
Click to expand...

NICE! Jeez.. that's just about what i can do on weights. You got some good strength, sista! I can't do a pushup to save my life, or a pullup for that matter.. NICE JOB!
 
Awesome job Rd , how you do that after a boot camp session beats me lol , id be on my arse!!
 
bader85 said:
NICE! Jeez.. that's just about what i can do on weights. You got some good strength, sista! I can't do a pushup to save my life, or a pullup for that matter.. NICE JOB!
Click to expand...

Bro are you being serious? Not a single push up? C'mon..... Really?


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Yah pull ups suck for us bigger guys. But Im right in with CS bro. I know you can do a pushup.....cant you?
 
Yeah I can do pushups and I'm 6'6" but chins/pull ups are no bueno. I can muster up a few but need some foot lovin from my spotter to help me get a few more. At end of a back workout they are next to impossible.
 
LetsGrow said:
Yeah I can do pushups and I'm 6'6" but chins/pull ups are no bueno. I can muster up a few but need some foot lovin from my spotter to help me get a few more. At end of a back workout they are next to impossible.
Click to expand...

Damn bro, 6'6"!!! Anything over 6'1" is freakishly tall in my book... Then again anyone (male) under 6'1" is a short arse in my book...

Lmfao @ "foot lovin"


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Couldn't make it to the gym yesterday so I put legs off until today. I worked shoulders in my "in home studio".

Did DB presses 2 sets of 35's for 12 reps and 2 sets of 40's for 8 reps
4 sets DB Lateral raises with 15lb db's for 15 reps each set
4 sets of front raises with a 25lb plate for 12 reps each set
3 sets of shrugs with 50lb dbs for 12 reps each set
3 sets of bentover db raises with 12lb db's (I was spent) for 15 reps each set


Felt good yesterday, will hit legs at the gym today


Rebecca D
 
Rebecca D said:
Couldn't make it to the gym yesterday so I put legs off until today. I worked shoulders in my "in home studio".

Did DB presses 2 sets of 35's for 12 reps and 2 sets of 40's for 8 reps
4 sets DB Lateral raises with 15lb db's for 15 reps each set
4 sets of front raises with a 25lb plate for 12 reps each set
3 sets of shrugs with 50lb dbs for 12 reps each set
3 sets of bentover db raises with 12lb db's (I was spent) for 15 reps each set


Felt good yesterday, will hit legs at the gym today


Rebecca D
Click to expand...

Beast mode! Way to demolish it girl!!!
 
Rock on suga! Way happy to see you in this.
 
Wow RD check you out girl home studio I love that lol I have a back garden shed lmao ...btw great on the workout too chic ;)
 
dmk777 said:
Wow RD check you out girl home studio I love that lol I have a back garden shed lmao ...btw great on the workout too chic ;)
Click to expand...

You have a GARDEN and a SHED??? Lol! I ain't got enough room to swing a cat! :)


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
dmk777 said:
Wow RD check you out girl home studio I love that lol I have a back garden shed lmao ...btw great on the workout too chic ;)
Click to expand...

It is actually a neet little workout area. It is in a detached 3 car garage with a window unit to heat and cool. My husband found a guy selling equipment because his college football playing son quit and joined the peace corp. He had every dumbbell 5-65lbs plus a rack, 400lbs of olympic weights plus a bar and rack, a flat bench and a squat rack. He just wanted it gone so we got it all for $200.00. Then my brother-in-law gave us a Pacific cable machine, add $100 for a craigslist treadmill and another $100 for a craigslist eliptical and $200.00 for do-it yourself insulation and lighting and we have a full gym at home for $600. (I still like going to the gym though).

Rebecca D
 
Rebecca D said:
It is actually a neet little workout area. It is in a detached 3 car garage with a window unit to heat and cool. My husband found a guy selling equipment because his college football playing son quit and joined the peace corp. He had every dumbbell 5-65lbs plus a rack, 400lbs of olympic weights plus a bar and rack, a flat bench and a squat rack. He just wanted it gone so we got it all for $200.00. Then my brother-in-law gave us a Pacific cable machine, add $100 for a craigslist treadmill and another $100 for a craigslist eliptical and $200.00 for do-it yourself insulation and lighting and we have a full gym at home for $600. (I still like going to the gym though).

Rebecca D
Click to expand...

Jealous!
 
Wish I was your neighbour lmao.It's sound awesome chic.
And a bargain at that price considering I pay £420 a year to use my gym lmao
 
LetsGrow said:
Jealous!
Click to expand...

^^^ this.

Holy crap, D! That's a pricey gym. I pay $40 a month for both the wife and I. Course I work in sales and haggled the guy down quite a bit cause I know my margins. :D

And yeah yeah. I can do a pushup. I can pump out about twenty for 3 or 4 sets. But pull ups, hell no. When I weighed 185 I could do five or so. But my upper body strength blows and I'm 6'4".

P.s. nice shoulder workout RD!
 
bader85 said:
^^^ this.

Holy crap, D! That's a pricey gym. I pay $40 a month for both the wife and I. Course I work in sales and haggled the guy down quite a bit cause I know my margins. :D

And yeah yeah. I can do a pushup. I can pump out about twenty for 3 or 4 sets. But pull ups, hell no. When I weighed 185 I could do five or so. But my upper body strength blows and I'm 6'4".

P.s. nice shoulder workout RD!
Click to expand...

I've always found pull ups hard, most I've ever managed in one set was 12. These days I'm stuck around 5!

Used to have a "gym" in my garage; a bench, lat pulldown, 2 bars, 2 pairs of dumbells a punch bag and a 9 square ft matted sparring area.
:) what more could you want?


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Dam Rebs that a sweet set up you have there. Good for you gurl!
 
Good ole arm day yesterday. I have to admit I love the pump from doing arms.

straight bar curls--4 sets of 60lbs for 9, 9, 8 and 8 reps
incline db curls--4 sets of 20lb db's for 12,11,11 and 10 reps
lying triceps extensions--4 sets of 50lbs for 11, 10, 10, and 10 reps
DB kickbacks--4 sets of 15lb's for 15 reps each set

One giant drop set of rope cable curls
One giant drop set of triceps cable pushdowns

One of those days where I felt I could lift all day. I had to make myself stop and go home.

Did indulge a little last night...built a fire outside with the kids and made s'mores. At least I used low fat graham crackers and dark chocolate.:verygood:


Rebecca D
 
Jeeeezus, you got some guns! I might copy your workout so I can get me some too. ;)

Awwww... I love me some fun family time. S'mores. Drool. Good on ya RD, keep up the good work.
 
Awesome lifts and numbers Rd.
What are s'mores ? That sounds so nice family time round a bonfire :)
 
dmk777 said:
Awesome lifts and numbers Rd.
What are s'mores ? That sounds so nice family time round a bonfire :)
Click to expand...

Sounds like something so nice you want s'more....


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Colstreamer said:
Sounds like something so nice you want s'more....


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
Click to expand...




lol! Thats a fact! Keep it up you're looking good!
 
Ooooohhhh smores!!! Marshmellow and chocolate melted between two graham crackers...I'm drooling right now.
 
I never got it with them.......just never did anything for me but everybody else sure loves em. Makes me feel like Im missing out on a good thing.
 
zedhed said:
I never got it with them.......just never did anything for me but everybody else sure loves em. Makes me feel like Im missing out on a good thing.
Click to expand...

That's because you are lol :evil:
 
When you have a 14, 12 and 6 year old, s'mores are the greatest thing in the world. They are occupied making the fire, roasting the marshmellows and making the s'mores. It was a perfect evening except I ate one too many s'mores and drank a few beers which I will have to work off this week.

Rebecca D
 
Glad you all had what sounds like a gr8 time sista!
 
Thanks for the encouragement glad.

Had a hectic day today. My aunts husband passed Sunday. They had only been married 8 years and he was 88, I didn't know him to well but I know my aunt is sad. I trained two clients before 9:00 and then spent all day visiting with my family. (about 80 miles away). Even though it was a funeral it was good to see all my aunts and uncles together some time besides Christmas.

Needless to say, no workout today. Will get back on track tomorrow.

RD
 
I actually got in an hour workout last night. Was tired but glad I did because I wasn't able to workout today. Had two clients and bootcamp and son to basketball and girls to choir at church so no free time. Got a lot of free time tomorrow though.

My quick but hard chest workout
Flat bench--3 sets of 8 with the 50lb dbs
Incline--3 sets of 12 with the 40lb dbs
Flyes--3 sets of 10 with the 25lb dbs
3 sets of pushups to failure

Rebecca D
 
Sorry to hear that Rebecca! Amazing to see you holding everything together and still doing this. Mad props to you girl!
 
Hey RD. I'm sorry to hear bout your loss chic.
I love how you juggle home, work and gym and still look amazing.
I get stressed if I have to much to do the next day so Much that I can't sleep.
Anyway great work in here chic.
 
LetsGrow said:
But remember Nate (as pointed out on another log I think) is that beer goes to the boobies hahaha).

:evil:
Click to expand...

Lol yeah he also said that why British men have moobs, cos we drink so much beer!!!


Defeat is the stepping stone to victory.
 
Rebecca D said:
Thanks for the encouragement glad.

Had a hectic day today. My aunts husband passed Sunday. They had only been married 8 years and he was 88, I didn't know him to well but I know my aunt is sad. I trained two clients before 9:00 and then spent all day visiting with my family. (about 80 miles away). Even though it was a funeral it was good to see all my aunts and uncles together some time besides Christmas.

Needless to say, no workout today. Will get back on track tomorrow.

RD
Click to expand...

I'm pretty sure that a valid reason for missing a workout. Sorry to hear of your (aunt's) loss it must be hard on her. Please accept my condolences.


Defeat is the stepping stone to victory.
 
Did legs yesterday. A lot of high sets low weight. Right knee hurts when I push the weight. I really mixed it up and kept the intensity high. Leg press and lunges for 4 sets each then did giant sets of lunges, step ups, box jumps and stiff deadlifts. Finished with some supersets of calves and abs.

Shoulders today and then arms tomorrow with my loving husband.


Rebecca D
 
Am sincerly sorry for your famlies loss Rebs.
NIce on the leg work tho.
Have you determined what is up with your knee?
I know it hurts but I mean other then that.
 
It starts hurting after long cardio sessions, squats over 135lbs or heavy leg press. It is actually the whole knee that hurts. As long as I keep the weight down it is okay. With my big booty I need to cut back on the weight anyhow.

Arms today with my hubby.

Did barbell curls with 60lbs (4 sets in the 7-8 rep range)
Lying tricep extensions with 57.5lbs (4 sets the 11-12 rep range)
Triceps were strong today. Did a mixture of cable curls, db incline curls, db kickbacks and rope triceps pressdowns. I walked for 20 minutes and then finished by doing the 45lb bar for 30 reps. I flexed out at 13 inches which made me feel great (even though that was fully pumped).

Church, rest and family tomorrow.


Rebecca D
 
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