Approved Log My bulking and cutting log - Female

[Xolacee]

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

 

[the_alcatraz]

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

@Xolacee thank you for sharing. Looking at your details for sure you need to start a CUT not a bulk for sure.

but you didnt share enough details with us

please share
diet, foods and meals and what you eat
training, weights reps and what exercises you use
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

pics
please share pics of you face blurred
pics of your meals diet
pics of your training
pics of supps

 

[stevesmi]

those body fat scales aren't accurate.
no way you are 28% body fat.

you look solid, just need to tighten things up from here. please check out the other logs and get ideas and update us on your diet and your training and we can help you adjust things and improve

keep in mind after three kids your hormones are going to definitely be different than before. So you probably were able to get away with eating whatever you want it before but now it's not gonna be that easy plus you're getting older. So we definitely have to tighten up your diet plus it's healthy anyway and you want to live a long and healthy life

 

[Monstro]

Monstro says you look good.
just tighten up more from here

 

[Vadim Fedorov]

start with detailing your diet that's going to be crucial
diet is the most important thing

 

[2Thick]

that is an interesting foot tattoo
that that hurt to get?

 

[e2]

You definitely look good
you want to be healthy obviously and you want to look better so we will help you

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

very nice start to this log much respect
I think you should cut down and also maintain your strength and muscle

 

[chesty]

yes you never want to get too high body fat it's not good for you
I've seen too many women have kids and then get fat that's not what you want

 

[ROIDDERS]

keep up with your diet and your training
keep us updated on here and we will definitely help you tighten things up

 

[ceo]

sister that's crazy that you have three kids already and you're only 30 years old
maybe you can also give us some info on juggling family and fitness it's always interesting topic

 

[25homes]

got good base. get diet and training lock in and you get great results. Just stay focused and let us help you.

 

[Xolacee]

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

My Monday/Tuesday workout this week I will add my other workouts and meals as the week goes on

Leg day #1

Single leg hip thrust	85 lbs 8x3
Smith machine squat	135 lbs 8x3
smith machine curtsey lunge	75 lbs 10x3
hip abductors (machine)	130 lbs 10x3
cable donkey kicks	15 lbs 12x3
Glute bride 20x 20 abductors at top 20 sec hold (3 times)

Shoulder/chest/tris

Bench press	55lbs 12x1. 65lbs 10x 2
Lateral raise	12.5 lbs 10x3
shoulder press dumbbell	17.5 lbs 8x3
Inline fly	12.5 3x10
Tricep pull down	19 lbs 12x3

 

[SteveMobsterG]

Legs are bigger

 

[the_alcatraz]

My Monday/Tuesday workout this week I will add my other workouts and meals as the week goes on

Leg day #1

Single leg hip thrust	85 lbs 8x3
Smith machine squat	135 lbs 8x3
smith machine curtsey lunge	75 lbs 10x3
hip abductors (machine)	130 lbs 10x3
cable donkey kicks	15 lbs 12x3
Glute bride 20x 20 abductors at top 20 sec hold (3 times)

Shoulder/chest/tris

Bench press	55lbs 12x1. 65lbs 10x 2
Lateral raise	12.5 lbs 10x3
shoulder press dumbbell	17.5 lbs 8x3
Inline fly	12.5 3x10
Tricep pull down	19 lbs 12x3

@Xolacee this is a good start, keep sharing training
and we are waiting for diet to understand your situation more

 

[stevesmi]

nice training update

 

[ceo]

Sister I would consider doing a standard split

 

[ROIDDERS]

these are creative exercises and fun

 

[chesty]

maybe get on a 3 or 4 day split routine

 

[Ulter]

nice update not bad on the amount of weight you're doing either

 

[StevenDarwinMD]

APPROVED LOG

 

[Tiger Salman Khan]

Make sure you keep your diet on point........

 

[ballin2504]

I would start cutting but you don’t look bad at all

 

[e2]

look into fasting, it works great for cutting and recomp

 

[2Thick]

we want to see the meals for sure let's see what you're eating

 

[Vadim Fedorov]

this is a great post pregnancy log

 

[Monstro]

Monstro loves females putting up logs.

 

[SteveMobsterG]

I'd prefer to see 4 exercises done hard than 6 kinda easy

 

[25homes]

My Monday/Tuesday workout this week I will add my other workouts and meals as the week goes on

Leg day #1

Single leg hip thrust	85 lbs 8x3
Smith machine squat	135 lbs 8x3
smith machine curtsey lunge	75 lbs 10x3
hip abductors (machine)	130 lbs 10x3
cable donkey kicks	15 lbs 12x3
Glute bride 20x 20 abductors at top 20 sec hold (3 times)

Shoulder/chest/tris

Bench press	55lbs 12x1. 65lbs 10x 2
Lateral raise	12.5 lbs 10x3
shoulder press dumbbell	17.5 lbs 8x3
Inline fly	12.5 3x10
Tricep pull down	19 lbs 12x3

nice job here

 

[Tiger Salman Khan]

good training numbers..........

 

[Xolacee]

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

 

[Xolacee]

Sister I would consider doing a standard split

what is this?

 

[Xolacee]

I messed up on my last log post. So please ignore it idk what I did lol but I went through a cut ending at 135 pounds.

My measurements were. Waist 27inches / glutes, 38.5 inch’s/ thighs 22 inches

In July I started a bulk. And since then I have gained about 10 pounds im currently 145 pound with measurement waist 28.5 inches glutes. 40.5 inches thighs: 23.5

I know my measurements are increasing but I don’t feel like I looks any different. Attached are pictures on the left (where I look more tan) is me currently and on the right is me after my cut. There is a 10 pound difference here but I feel Like I look exactly the same. I’ll be posting my workout and diet as the day goes l

 

[Xolacee]

My workout today was glute/quad focused I was supposed to do leg extensions but was cut short due to my son crying in daycare lol.

Hip thrusts 1. 115 1x10
3. 205 1x10
6. 225 1x6 2x9

Curtsey lunges smith machine 75lbs 1x10 85 lbs 1x10 90lbs 1x8

Cable rdl 32.5 1x12 37.5 1x12 40.5 1x12
(Super set weightless good morning)

Cable kickbacks 17.5 12x3 superset glute med kick back 7.5 lbs

 

[the_alcatraz]

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

View attachment 161146View attachment 161147

You’re back after a long time off and look good in the pics, shape and tone holding strong. The leg work has built a good base with hip thrusts and Bulgarians pushing hard sis

Add some structured upper push and pull tracking to balance out your plan and progress faster
Keep progressive overload steady
but really diet is going to be key

 

[freakfit]

hello, a little back story before I start. I am a 30 year old mother of 3 I’ve worked out for years doing all different forms of exercise, but I never really monitored what I ate I just ate whatever I felt like eating. After my last baby (a year ago) I really started focusing on my diet along with training.

I have been bulking the last 3 months I started at 142.2lbs 21% body fat and I am now at 152.3 lbs and 28.8% body fat (I’m not sure how accurate my scale is because I don’t feel like my bf is that high)
But I am kind of stuck if I should continue to bulk or if I should just start to cut. The pictures below are the start of my bulk and now. I honestly don’t see much of a difference.

View attachment 142756

Diet: I currently eat 2,500 calories a day
Protein between 130-150 g a day

Workout: Monday: shoulders/chest/tris
Tuesday: legs/glutes
Wednesday: back/biceps
Thursday: HIIT/abs
Friday: legs/glutes

Sometimes my workout days switch and some weeks I hit 3 leg/ glutes day

Honestly don't think you're in a bad spot, probably wouldn't hurt trimming up a little but there's no need to go into an aggressive cut, you could easily stay around the same weight maybe a touch lighter and re comp, if you have a coach that's what I'd be bringing up, if you don't have a coach I'd recommend looking into it, I'd be happy to help you out!!

 

[SteveMobsterG]

Track both upper and lower body

 

[stevesmi]

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

View attachment 161146View attachment 161147

@Xolacee you are certainly putting in some good training for conditioning. but what gains are you looking for exactly? as a natty lifter you can only go so far.

 

[ceo]

what is this?

sister i like your split routine. you can always simplify into a PPL split. that means push/pull/legs as i sure you know then cycle exercises @Xolacee

 

[ROIDDERS]

I messed up on my last log post. So please ignore it idk what I did lol but I went through a cut ending at 135 pounds.

My measurements were. Waist 27inches / glutes, 38.5 inch’s/ thighs 22 inches

In July I started a bulk. And since then I have gained about 10 pounds im currently 145 pound with measurement waist 28.5 inches glutes. 40.5 inches thighs: 23.5

I know my measurements are increasing but I don’t feel like I looks any different. Attached are pictures on the left (where I look more tan) is me currently and on the right is me after my cut. There is a 10 pound difference here but I feel Like I look exactly the same. I’ll be posting my workout and diet as the day goes l

I think even with men sometimes what the scale says can be a lie. @Xolacee I mean with you a 27 inch waist is very impressive. So it's very important to post up the pictures. I think you look fantastic if you ask me.

 

[Ulter]

My workout today was glute/quad focused I was supposed to do leg extensions but was cut short due to my son crying in daycare lol.

Hip thrusts 1. 115 1x10
3. 205 1x10
6. 225 1x6 2x9

Curtsey lunges smith machine 75lbs 1x10 85 lbs 1x10 90lbs 1x8

Cable rdl 32.5 1x12 37.5 1x12 40.5 1x12
(Super set weightless good morning)

Cable kickbacks 17.5 12x3 superset glute med kick back 7.5 lbs

i think you are a beautiful young lady. you remind me a lot of my daughter. She was always trying to come to the gym and be like her daddy. I can remember when she was 7 or 8 years old, her mom brung her over to the gym and she started to lift weights next to me. It was very cute. @Xolacee

 

[2Thick]

I messed up on my last log post. So please ignore it idk what I did lol but I went through a cut ending at 135 pounds.

My measurements were. Waist 27inches / glutes, 38.5 inch’s/ thighs 22 inches

In July I started a bulk. And since then I have gained about 10 pounds im currently 145 pound with measurement waist 28.5 inches glutes. 40.5 inches thighs: 23.5

I know my measurements are increasing but I don’t feel like I looks any different. Attached are pictures on the left (where I look more tan) is me currently and on the right is me after my cut. There is a 10 pound difference here but I feel Like I look exactly the same. I’ll be posting my workout and diet as the day goes l

@Xolacee the benefits of what you did inside are the most important. losing 10 pounds of bad weight is A+. that will help your organs function better

 

[ballin2504]

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

It has been along time since I’ve been on here about a year and a half. After this i did go through a cut which was pretty successful and in July I started another bulk I’ll attach a picture of my after cut and me currently. I feel like I am not getting the gains I want. I will also attach my workout plan/ my measurements before and after. I’ll take any advice or tweaks I should make to my programs. Just. Reminder I’m 100% natural. On the left (where I look tanner lol) is me currently and me on the right is after my bulk which is crazy because I feel like I look smaller on the right even though I’m up about 10 pounds between these. I’m a bit discouraged because I don’t feel like my body changed much at all. Through these 2 years.

Workout routine: I don’t really track upper body but I do a push/pull day and I do cardio one a week

leg days

Monday

B stance hip thrust 115 × 8–10 135 1x10 145 lbs 2x20
Box squats 95 lbs x1x10 /115 lbs x1 x10 /140 2x8/ 1x10 125
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups 21.5 3x12 drop set
Banded side walks until exhaustion

Wednesday

Sumo deadlifts: 20lbs 1x 10/ 35lbs 1x 10 / 45 lbs 3x11 (weight on each side of barbell)
Smith machine Bulgarian split lunges : 30 lbs (each side of barbell) 3x10 drop set no weight
Hip abductor machine 100 lbs 1x20/ 115 lbs 1x20/ 125 lbs 1x15/ 130 lbs 1x10 end with drop set
Glute med kickback 10 lbs 1x15/ 15lbs 1x15/ 20lbs 1x 10 drop set 15lbs 1x12

Friday

Hip thrusts 1. 165 1x10 →
215 × 10 x 3→ heavy working set
165 × 10 → final burnout set
Rdls 15 x1x10/ 25 1x10/ 30 3x10 (weight each side of barbell)
Cable: 32.5 1x10 37.5 2x12
Curtsey lunges smith machine 75lbs 3x10
Step ups 22.5 3x10
Leg extension
Banded side walks until failure

View attachment 161146View attachment 161147

@Xolacee I can def tell gains in the legs. Stomach is still flat. Nice lean gains sis

 

[Xolacee]

I didn’t get a chance to post yesterday but I did mostly shoulders with some chest and triceps

Decline press (machine) 15lbs each side 2x8 10lbs each side 2x10
Lateral raises 10lbs 3x10
Shoulder press dumbbell 10lbs 10x3
Arnold press dumbbell 10 lbs 8x3
Diamond press 17.5 dumbbells 10x2
Cable triceps 17.5 3x10
Cable flys 9lb 3x10,

Today I did legs

B stance hip thrust 115 × 8–10 135 1x10 155 lbs 2x9
Box squats 95 lbs x1x10 /115 lbs x1 x10 /145 1x 8 /x10
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups (cable machine) 27.5 lbs 3x10 drop set
Banded side walks until exhaustion

I’ll post some meals the more I remember to take pictures before I eat lol

 

[Xolacee]

@Xolacee I can def tell gains in the legs. Stomach is still flat. Nice lean gains sis

Thank you! I see changes in measurements but the mirror plays tricks on me I guess lol

 

[Xolacee]

i think you are a beautiful young lady. you remind me a lot of my daughter. She was always trying to come to the gym and be like her daddy. I can remember when she was 7 or 8 years old, her mom brung her over to the gym and she started to lift weights next to me. It was very cute. @Xolacee

i hope my kids want to workout with me one day! My son is a baseball player but hates the gym unless he goes to play basketball lol

 

[the_alcatraz]

I didn’t get a chance to post yesterday but I did mostly shoulders with some chest and triceps

Decline press (machine) 15lbs each side 2x8 10lbs each side 2x10
Lateral raises 10lbs 3x10
Shoulder press dumbbell 10lbs 10x3
Arnold press dumbbell 10 lbs 8x3
Diamond press 17.5 dumbbells 10x2
Cable triceps 17.5 3x10
Cable flys 9lb 3x10,

Today I did legs

B stance hip thrust 115 × 8–10 135 1x10 155 lbs 2x9
Box squats 95 lbs x1x10 /115 lbs x1 x10 /145 1x 8 /x10
Lying leg curls 40lbs 1x 10 /58 lbs 1x10/ 68 lbs 1x10 1/8
Step ups (cable machine) 27.5 lbs 3x10 drop set
Banded side walks until exhaustion

I’ll post some meals the more I remember to take pictures before I eat lol

good update sis pumping

 

[Ulter]

i hope my kids want to workout with me one day! My son is a baseball player but hates the gym unless he goes to play basketball lol

yes but i wasn't the best father. one day i got mad at her and made her watch me flush her barbies down the toilet

 

[Xolacee]

Today was a quick back day I had 45 minutes before I had to get my son to his baseball practice but I still got it in

Lat pull down 70lbs 10x3
Row wide grip/ close grip 20 lbs 8/3
Bent over rows wide grip/ close grip 20lbs 10x3
Cable face pulls 25 lbs10x3
Cable pull downs 25lbs 10x3
Bicep curls 12.5 lbs dumbbells

15 minute stair stepper

 

[the_alcatraz]

Today was a quick back day I had 45 minutes before I had to get my son to his baseball practice but I still got it in

Lat pull down 70lbs 10x3
Row wide grip/ close grip 20 lbs 8/3
Bent over rows wide grip/ close grip 20lbs 10x3
Cable face pulls 25 lbs10x3
Cable pull downs 25lbs 10x3
Bicep curls 12.5 lbs dumbbells

15 minute stair stepper

good day sis pump it