Dedicated newbie looking for input

[yorkshirelass]

Hi everyone, I’ve been lurking here for a couple of weeks and decided it was time to say hi to you all and start a bit of a journal for accountabilities sake!
My journey only started at the beginning of March this year and although I’m reading/researching all the time and also have lived this lifestyle previously for 5 years years ago, it has been a good 7 years since any form of fitness was a part of my life, so I may as well be coming at it from scratch. Therefore I’m more than happy to take on board any advice, criticism, support etc anyone has to offer.
So far I’ve seen great changes, 2 dress sizes dropped, 24 inches gone, and 20lbs off the scales, all in 12 weeks, although the last 3weeks have really slowed down.
So I’m going to post up an average days food and my training schedule and if anyone has anything to say I’d really love to hear it.
I split my training up differently every week depending on how long I’ve got, what days I can train etc. But the exercises are the same for a few weeks before I switch them round a bit. My weight increases have been steady and I now feel I’m lifting as heavy as I safely can on everything. This is taken from last week’s training notes.
Shoulders
Smith machine upright row 15kg (33lb) +bar x15
DB overhead press 12kg (26.5lb) x15
Plate steering wheels 10kg (22lb) x12
Standing Lateral DB raise 8kg (17.5lb) x12
Bent over reverse flye 8kg (17.5lb) x15
I do this as a superset and have been doing it 4 times, each run through the reps get lower but 8 is the lowest, always to failure
Back/Chest
Hammer machine row 50kg (110lbs) x15
Smith machine chest press 10kg (22lb) +bar x15
Supersetted x3
Incline DB chest press 10kg (22lb) x15
DB one arm row 22kg (48.5lb) x15
Supersetted x3
Decline chest press machine 30kg (66lb) x15
Widegrip lat pull down 42kg (93lb) x15
Supersetted x3
The last set of all the above are done to failure

Legs/Glutes
Smith machine 80 rep set, 20kg +bar, x20 lunges each leg, x20 wide stance squats, x20 feet together squats
Leg press 140kg (305lb) +machine x20, x18, x15, xfailure
Leg extension 50kg (110lb) x15, x12, x12, x8
Standing ham curl single leg 25kg (55lb) x12, x12, x8, x8
Hack squat machine 85kg (187lb) x15, x15, x15, x12(failure)
Cable kickbacks 25kgs (55lb) x20, x18, x15
Glute pushback 45kgs (99lb) x15, x12, x12
Abductors 105kgs (231lb) x30,x30,x30
Adductors 105kgs (231lb) x30,x30,x30
Seated Calf machine 50kg (110lb) x25, x25, xfailure

Bi’s/Tri’s
Ezbar curl 10kg (22lb) +bar x 12
Dips on edge of bench body weight x20
Supersetted x3
DB curls 8 kg (17.5lb) x15
DB kickbacks 8kg (17.5lb) x15
Supersetted x3
DB Hammer curl 8kg (17.5lb) x15
DB over head tri (both hands) 12kg (26lb) x15
Supersetted x3
Will sometimes pop on the tricep pushdown machine to finish @ 55kg (121lb) to failure (approx x30)

I finish all workouts with some abs, depending on what machines are free, x100 or so of a mixture of knee ups, straight leg pull ups, weighted crunches, oblique twist machine etc.
I’ll do 20 mins HIIT on treadmill or elliptical following upper body days, and 30 mins SS walking after leg day. A couple of times a week I do a hard Zumba class for 60 mins too. Plus I have a 4 year old and just 2 year old to chase after when I’m not in the gym!! I’m training 5-6 times a week, twice on the Zumba days, and hitting each body part 2-3 times a week.

Would love any feedback you have to offer. I’m feeling pretty strong on the weights side of things, probably not compared to a lot of you who’ve been at it for ages, but I’m feeling good and loving it – it’s certainly not a chore. And over the last week I’ve been invited by two different groups of guys up on the top floor (free weights area) to train with them so I can go heavier and have a spotter!! Made my day that did – hope it actually happens!

When fitday stops messing about I will post food details later, with stats etc and attempt some pics.
So for now that’s it (haha, this is almost war and peace!),
From rainy windy England,
Em x

 

[Rebecca D]

Yorkie,

Don't know what other advice I can give you. Dropping 2 dress sizes and 20lbs maybe I can take advice from here. Seriously though, those are great numbers. My advice would be to stay focused on your goals and keep yourself motivated.

One thing you said that I like is that you split your training up differently depending on time and schedule constraints. I do this as well. It gives me a little variety, allows me to get a workout in even when time is short, and makes sure I don't neglect other aspects of my life. I've known plenty of people at the gym who have no life except work and the gym or who burn themselves out from overtraining or boredom from the same workout day in and day out.

Your post actually inspired me, can't wait to see your diet.


Rebecca D

 

[yorkshirelass]

Thanks for replying Rebecca. Your post did make me chuckle - my post inspired you!! hehe

So as for stats and food. I'm 32, 5'7", 173 lbs, (yikes that makes me feel ill just typing it!)
The numbers aren't so shocking now you see how big I am to start with eh Rebecca!

Daily calories are usually around 1600.
Macros 40P/40F/20C

Meal 1 - Flavoured porridge, 2% milk
Meal 2 - Protein shake
Meal 3 - wholemeal wrap with either loads of lean ham, dry spiced chicken or tuna mixed with greek yogurt
Meal 4 - Fat free Yogurt, handful of almonds
Meal 5 - either chicken and salad or steamed fish and greens
Meal 6 - either protein bar, protein shake or couple of tbsp peanut butter

Ok I really cannot believe I'm about to post pictures of myself in a sports bra on the bloody net - what am I thinking!! Please don't be horrible anyone, I am well aware I'm still big and have a long road ahead of me but I'm pleased with the difference so far. I'm now a 12 top, slightly loose 14 bottom, compared to 16 top loose 18 bottoms, 12 weeks ago. Pics 1,2,3,4 are from start of March, the last 4 are from last week. The sports bra is 2 back sizes smaller and there's loads less back-fat even though it's smaller, and the bottoms a medium instead of large.

Ok I can't waffle about it anymore, I'm just gonna be brave and click submit reply......aaargh.

The newly named Yorkie.

 

[RachelM]

Hi Yorkie,
Welcome to the forums.. Keeping a log here is a great thing, I'm about to start up a new one, but it really helps you keep motivated and it's good to receive the feedback!
Congrats on having the balls to post up your photos.. what a good result already.
How are you finding your workout? I'm slowly transitioning from a full body workout to a four day split similar to yours?
Cheers
Rachel

 

[trex74]

Wow, you have come a long way in 12 weeks, 24 inches gone! Woo hoo!
I can see that you are building a strong foundation, and i think you will achieve even greater results with time. Your back and shoulders in particular look very nice.
I will definitely be checking in here
Your diet looks pretty much spot on, but I can make a couple suggestions;
Stick to plain versus flavoured porridge if the flavouring involves added sugar.
I am not a fan of fat free anything, so I would substitute full fat plain yogourt for your fat free kind. I believe we need fat in our diet, including amounts of saturated fat found in foods such as cream, yogourt, and other animal products and meat.
Keep up the great work, and welcome!!!!!!!!!!

 

[Mrs_P]

Wow !! Congrats on your weight loss !!
12 weeks 24 inches is awesome... Keep up the good work

 

[yorkshirelass]

Thanks everyone for the warm welcome to EF,

I'm having a terrible week in terms of training, my youngest is full of cold and not well enough to go to the gym creche, so it's friday now and I haven't trained since last weekend. I'm climbing the walls to get to the gym!! But today I've started feeling pretty rough myself so I think the little guy has spread his germs. My food's all been clean though, but not as many calories as normal as I just don't feel hungry unless I'm training, so I'm struggling to eat. Fingers crossed everything will be back to normal for next week as I hate not being able to train when I'm more than motivated to!

Rachel - I'm really enjoying my training at the minute. If I only have an hour I can go and do just lower body and a quick HIIT session, or if I have 2 hours I can pick a few body parts and it makes it different all the time so I don't get bored.

Trex - I know, I really should move away from the flavoured porridge but I absolutely hate eating in the first few hours of waking so at the minute this is all I can force myself to eat. I can't even substitute it for eggs as we're an egg free house due to my youngest having egg allergy, so I can't even make my breakfast healthier by swapping for eggs. And the fat free yogurt, I only eat these as they're higher in protein than some of the full fat ones I looked at but I'll be sure to check out some more and find a substitute as I know you're right. Thanks for your comments, I do hope you're right and greater results will come. This week's disappointing as the scales haven't moved at all - down to no training rather than food choices though.

Thanks Mrs P - I'm pretty chuffed with those numbers too!! Is your avatar a pic of you?

Yorkie

 

[trex74]

Trex - I know, I really should move away from the flavoured porridge but I absolutely hate eating in the first few hours of waking so at the minute this is all I can force myself to eat. I can't even substitute it for eggs as we're an egg free house due to my youngest having egg allergy, so I can't even make my breakfast healthier by swapping for eggs. And the fat free yogurt, I only eat these as they're higher in protein than some of the full fat ones I looked at but I'll be sure to check out some more and find a substitute as I know you're right. Thanks for your comments, I do hope you're right and greater results will come. This week's disappointing as the scales haven't moved at all - down to no training rather than food choices though.

Yorkie

Sorry your kid is sick, ...Hope it feels better soon
Even getting out for a few good walks/jogs will improve your mood if you can get away for 20 minutes. Or doing some pushups/situps/body weight squats/jumprope, that sort of thing around the house.
Don't go by the scales Yorkie, you will go bananas that way. If you are anything like me, i can put on or drop 5 pounds in a day just from water weight.

 

[Mrs_P]

Thanks everyone for the warm welcome to EF,

I'm having a terrible week in terms of training, my youngest is full of cold and not well enough to go to the gym creche, so it's friday now and I haven't trained since last weekend. I'm climbing the walls to get to the gym!! But today I've started feeling pretty rough myself so I think the little guy has spread his germs. My food's all been clean though, but not as many calories as normal as I just don't feel hungry unless I'm training, so I'm struggling to eat. Fingers crossed everything will be back to normal for next week as I hate not being able to train when I'm more than motivated to!

Rachel - I'm really enjoying my training at the minute. If I only have an hour I can go and do just lower body and a quick HIIT session, or if I have 2 hours I can pick a few body parts and it makes it different all the time so I don't get bored.

Trex - I know, I really should move away from the flavoured porridge but I absolutely hate eating in the first few hours of waking so at the minute this is all I can force myself to eat. I can't even substitute it for eggs as we're an egg free house due to my youngest having egg allergy, so I can't even make my breakfast healthier by swapping for eggs. And the fat free yogurt, I only eat these as they're higher in protein than some of the full fat ones I looked at but I'll be sure to check out some more and find a substitute as I know you're right. Thanks for your comments, I do hope you're right and greater results will come. This week's disappointing as the scales haven't moved at all - down to no training rather than food choices though.

Thanks Mrs P - I'm pretty chuffed with those numbers too!! Is your avatar a pic of you?

Yorkie

Yes, is me

 

[Rebecca D]

I used to feel so guilty when I missed a workout. But the reality of three kids, work and life I have to accept that I will miss some workouts. Besides, sometimes rest is better than a workout....you cant grow without rest and sleep. Just spend the weekend resting your body and getting everyone healthy and hit it full speed next week.

Rebecca D--inspired even more by your pics

 

[yorkshirelass]

Trex - I know, they are one of the most evil inventions ever, but I just can't seem to help myself haha! I'm just like you with the daily flucuations, and it's TOM right now too wihich makes it worse, so really I should just bin them.
Mrs P - WOW, inspirational!
Rebecca - I'm doing just that, some family down time, bit of swimming, some chores and a bit of shopping ready for our holiday in a weeks time, and then I'll hopefully be fighting fit for next week. Oh and one more thing - I think you need to check yourself out in the mirror more, your back is what's inspiring! But I thank you for your comment.

Yorkie

 

[Mrs_P]

Trex - I know, they are one of the most evil inventions ever, but I just can't seem to help myself haha! I'm just like you with the daily flucuations, and it's TOM right now too wihich makes it worse, so really I should just bin them.
Mrs P - WOW, inspirational!
Rebecca - I'm doing just that, some family down time, bit of swimming, some chores and a bit of shopping ready for our holiday in a weeks time, and then I'll hopefully be fighting fit for next week. Oh and one more thing - I think you need to check yourself out in the mirror more, your back is what's inspiring! But I thank you for your comment.

Yorkie

Thanks so much Yorkie
But the one that's inspirational is you, you've made great progress !!
Keep up the good work !!

 

[yorkshirelass]

Trex - Thank you so much for the Platinum Member thingy - I'm not sure what all this Karma stuff is right now so I need to check it out!!

So I woke and felt almost 100% this morning, and the little ones are fine too so I popped them in the creche and hit the gym for the first time in 8 days!! Can't believe I've had to take 8 full days off training, but what can you do, life gets in the way sometimes!

Warm up - TM incline 2, speed 6, 7 mins

Legs
Smith x80 rep set, 15kg + bar, x20 lunges each legs, x20 wide stance squats, x20 feet together squats
Leg press, 150kg (330lb) +machine, x15,x12,x8,x8
Leg extension, 50kg (110lb) x15,x12,x12,x12
Standing ham curl single leg 25kg (55lb) x12,x12,x8
V Squat machine 85kg (187lb) x12,x12,x12
Glute pushback single leg 45kg (99lb) x12,x12,x12
Good girl 105kg (231lb) x15 x15 x15
Bad girl 105kg (231lb) x15, x15, x15

Shoulders
Smith machine upright row 15kg (33lb) +bar x15
DB overhead press 12kg (26.5lb) x15
Bent over reverse flye 8kg (17.5lb) x15

Ran through this as a super set 4 times.

Boy did I feel weak in the gym this morning. Leg press weight's up, but just because I couldn't be bothered to switch the plates haha!! Not as many exercises per body part as normal and not as many reps either but at least I'm back in there hey!

Yorkie

 

[trex74]

Trex - Thank you so much for the Platinum Member thingy - I'm not sure what all this Karma stuff is right now so I need to check it out!!

So I woke and felt almost 100% this morning, and the little ones are fine too so I popped them in the creche and hit the gym for the first time in 8 days!! Can't believe I've had to take 8 full days off training, but what can you do, life gets in the way sometimes!

Warm up - TM incline 2, speed 6, 7 mins

Legs
Smith x80 rep set, 15kg + bar, x20 lunges each legs, x20 wide stance squats, x20 feet together squats
Leg press, 150kg (330lb) +machine, x15,x12,x8,x8
Leg extension, 50kg (110lb) x15,x12,x12,x12
Standing ham curl single leg 25kg (55lb) x12,x12,x8
V Squat machine 85kg (187lb) x12,x12,x12
Glute pushback single leg 45kg (99lb) x12,x12,x12
Good girl 105kg (231lb) x15 x15 x15
Bad girl 105kg (231lb) x15, x15, x15

Shoulders
Smith machine upright row 15kg (33lb) +bar x15
DB overhead press 12kg (26.5lb) x15
Bent over reverse flye 8kg (17.5lb) x15

Ran through this as a super set 4 times.

Boy did I feel weak in the gym this morning. Leg press weight's up, but just because I couldn't be bothered to switch the plates haha!! Not as many exercises per body part as normal and not as many reps either but at least I'm back in there hey!

Yorkie

No problem! it's good for a week, and it's great for doing searches, and there is tons of great info on this site.

 

[yorkshirelass]

Weigh in / Measurement day today - only a week and a half since the last one, but that's because we're going away tomorrow camping for a week so I want an accurate record of the exact damage the holiday food will have done to me when I get back!

Another 3lbs and 2.5inches off in 10 days - not bad for week 14 considering I had a full 8 days off training. I'm pleased. Food's been really clean though so that's why.

Also, had to go shopping a couple of days ago and I am now in size 12 trousers (I think that's a US 8, or have I got it backwards and it's a 16)!! Anyway, that's 3 full dress sizes down in 3 months on the lower body, and 2 for the top.

Very disappointed when doing my lower body bf% at the gym this morning though, it's moving soooooo slowly. Upper body however on a handheld monitor had dropped 8% in the 3 months.

So wish me luck with the holiday food ladies, it'll be tricky I know, but I'll be trying hard to make good decisions wherever possible.

Also, if I walk over a couple of farm fields from the camp site we'll be staying at there is a gym/pool complex apparently, that we can use on a visitor pass for £5 a day so I'll definitely be training a few times
to counteract any bad food decisions!

So ta-ta for now,
See you in a week
Yorkie

 

[Babygirl7997]

Wow yorkie! This thread has been very inspiring! I am also new to the game, been training for going on 6 months and loving it and feeling great. I also have 2 small kids, two boys, 3 1/2 and 9 months who are also always getting sick!! Lol the little germ magnets they are! It is a guaranteed week off from the gym if one catches something because it causes the whole house to catch it

Anyways, my question for you.. Something I am having a hard time with, and being a mom of two babes contributes to this imensely, is the soreness Im experiencing from training each muscle group so vigorously. I go as heavy as I can and by the 4th day of my training when Ive covered each muscle group I can barely sit down on the toilet!!! Let alone pick up my 23 pound 9 month old while chasing after the toddler lol! Do you get sore from such heavy weight and how do you deal with it? Or is it just the price we have to pay?

Keep up the good work!!!

 

[trex74]

Weigh in / Measurement day today - only a week and a half since the last one, but that's because we're going away tomorrow camping for a week so I want an accurate record of the exact damage the holiday food will have done to me when I get back!

Another 3lbs and 2.5inches off in 10 days - not bad for week 14 considering I had a full 8 days off training. I'm pleased. Food's been really clean though so that's why.

Also, had to go shopping a couple of days ago and I am now in size 12 trousers (I think that's a US 8, or have I got it backwards and it's a 16)!! Anyway, that's 3 full dress sizes down in 3 months on the lower body, and 2 for the top.

Very disappointed when doing my lower body bf% at the gym this morning though, it's moving soooooo slowly. Upper body however on a handheld monitor had dropped 8% in the 3 months.

So wish me luck with the holiday food ladies, it'll be tricky I know, but I'll be trying hard to make good decisions wherever possible.

Also, if I walk over a couple of farm fields from the camp site we'll be staying at there is a gym/pool complex apparently, that we can use on a visitor pass for £5 a day so I'll definitely be training a few times
to counteract any bad food decisions!

So ta-ta for now,
See you in a week
Yorkie

Camping is the best!!!
I don't find it surprising at all that your lower body fat is coming off slower, that's the way it is for me too. I am quite lean but with a few lumps in the lower body.
-butt cheek fat
-just under the butt on the hamstring fat
-upper thigh inner and outer

all resistant to my efforts so far, but if i lost any more off of my top my ribs and clavicles would burst out of my chest. attractive. lol.
just keep at it, you're doing great

 

[yorkshirelass]

So I'm back from roughing it for a week in a farmer's field - a fab time was had by all. I was so full of heavy cold, aches and pains, headaches, earache etc. that I didn't make it to the gym once!! We swam everyday though and had a few good 3 hour + hikes. Hiking while piggy backing a 4 or 2 year old a lot of the time too so at least there was some exercise involved in my holiday! Very impressed that they both managed a 522ft climb by themselves one day though, with only a tiny carry up the very steepest bit.

Needless to say with being so poorly, that comfort food came into play in a big way - oops. Steak and chips, fish and chips, icecreams at the beach etc. So I felt huge from bloating by the end of day 1. But I'm pleased to report that jumping on the scales this morning I've only gained 1 lb so I'll be back to where I was in no time.

Question for you all regarding fat burners. I have two in front of me and wondered which you think is the better ingredient lists:

1. Bitter Orange peel 975mg
L-Tyrosine 900mg
Caffeine 459mg
Green Tea 300mg
Pantothenic Acid 90mg
There's also small amounts of black pepper extract,cayenne pepper, biotin in this one

2. Green Tea 500mg
Bitter Orange Peel 420mg
Caffeine 225mg
Cayenne 200mg
Phenylalanine 25mg
Green Coffee 10mg

Reason I'm asking is mainly cos of the huge difference in L-Tyrosine and Phenylalanine levels when my understanding was these were pretty much the same thing and one of the best fat burning ingredients....why so low in number 2.
I'm also starting L-carnitine too.

 

[yorkshirelass]

Wow yorkie! This thread has been very inspiring! I am also new to the game, been training for going on 6 months and loving it and feeling great. I also have 2 small kids, two boys, 3 1/2 and 9 months who are also always getting sick!! Lol the little germ magnets they are! It is a guaranteed week off from the gym if one catches something because it causes the whole house to catch it

Anyways, my question for you.. Something I am having a hard time with, and being a mom of two babes contributes to this imensely, is the soreness Im experiencing from training each muscle group so vigorously. I go as heavy as I can and by the 4th day of my training when Ive covered each muscle group I can barely sit down on the toilet!!! Let alone pick up my 23 pound 9 month old while chasing after the toddler lol! Do you get sore from such heavy weight and how do you deal with it? Or is it just the price we have to pay?

Keep up the good work!!!

Hey Babygirl, thanks for popping in. Firstly well done for training hard with two young children, I so know how hard it is to fit it all in when they're this little so I take my hat off to anyone else doing it. And you are so right about the germs doing the cycle of the whole house, so annoying. I used to have a great immunity to things like common cold etc. but since having my gall bladder out a couple of years ago I seem to catch everything the kids pick up. Even though the gall bladder isn't related to immunity I've seen a huge difference in how often I'm ill!!

Anyway, soreness. It's actually a bit strange for me this time round as I'm not suffering anywhere near what I used to. I'm going as heavy as I can right now, going to failure, walk out of the gym absolutely exhausted and barely able to manage the stairs but still I'm not getting really sore, a bit but not how I used to feel. I've been putting it down to high protein diet repairing muscles super quick but I really don't know. I'll swap ya - I really miss the pain actually!!

Yorkie

 

[Mrs_P]

Hey Babygirl, thanks for popping in. Firstly well done for training hard with two young children, I so know how hard it is to fit it all in when they're this little so I take my hat off to anyone else doing it. And you are so right about the germs doing the cycle of the whole house, so annoying. I used to have a great immunity to things like common cold etc. but since having my gall bladder out a couple of years ago I seem to catch everything the kids pick up. Even though the gall bladder isn't related to immunity I've seen a huge difference in how often I'm ill!!

Anyway, soreness. It's actually a bit strange for me this time round as I'm not suffering anywhere near what I used to. I'm going as heavy as I can right now, going to failure, walk out of the gym absolutely exhausted and barely able to manage the stairs but still I'm not getting really sore, a bit but not how I used to feel. I've been putting it down to high protein diet repairing muscles super quick but I really don't know. I'll swap ya - I really miss the pain actually!!

Yorkie

I hear ya with catching everything your kids get, I'm the same way & boy do school kids bring home viruses..lol
Looks like your working hard, keep up the good work, I too love to feel the pain after a good..lol workout.

 

[yorkshirelass]

Hey guys,
just a quick check in to say I'm still here!!

So June has been an absolute washout for me with regards to training. So disappointed.
I've been at this now for 4 months, and 1 whole month of that has been wiped out with illnesses in the house, an injured foot for me, the loss of the gym creche, new severe allergies for my little boy to try and figure out, and our week away camping.

But I'm pleased to say that I'm back. My youngest has started morning's at nursery and settled straight in, absolutely loving it he is. My foot's almost healed, not enough for cardio or classes but fine for weights, so I hit the gym this morning and just took it steady with an all over upper body workout to break me back into it. Feels so good to be back. I'll take the rest of this week to get back into it before putting the weights back to where they were.

Don't think it's worth taking progress pics for this month as I've only lost a few inches and a few pounds with being out of the game, so I'll just ignore June like it never happened and start fresh for July!

Yorkie x

 

[dmk777]

Hey there nice to here the positive attitude after the bother you've been having,
Keep up the hard work before you know it you will be achieving goal that seemed so far away,
Well done for picking yourself back up and getting right bk in the
saddle
Donna

 

[yorkshirelass]

Thanks Donna,
It feels good to be back at it. Only 3rd day back today so give it chance, I'm sure something else will happen to temporarily get in my way before too long!!
I'm surprised that I don't seem to have lost much strength in the 4 weeks off - chuffed about that. Means I can get straight back to what was my ongoing training split/plan next week and not have to think about it too much.
Em

 

[zedhed]

Hi YL!
Welcome to EF and I have to tell you chika you are quite the inspiration!
You have done an amazing job, you really have and you should be proud of what you have already accomplished.
Good for you for posting up your pics too. All I can say is that is one heck of a diff from first pic to last.
Nipple shakers for you sista!!!

I do have just a few concerns about your workout. I will put my comments in red below.




Shoulders
Smith machine upright row 15kg (33lb) +bar x15 If you can would prefer to see you use BBL. It is more joint friendly for you.
DB overhead press 12kg (26.5lb) x15
Plate steering wheels 10kg (22lb) x12 Could you explain this? Never heard of it...
Standing Lateral DB raise 8kg (17.5lb) x12
Bent over reverse flye 8kg (17.5lb) x15
I do this as a superset and have been doing it 4 times, each run through the reps get lower but 8 is the lowest, always to failure
Back/Chest
Hammer machine row 50kg (110lbs) x15
Smith machine chest press 10kg (22lb) +bar x15 Again BBL or DBL would be better for you long term.
Supersetted x3
Incline DB chest press 10kg (22lb) x15
DB one arm row 22kg (48.5lb) x15
Supersetted x3
Decline chest press machine 30kg (66lb) x15 If you could use DBLs here way more benefit and safer.
Widegrip lat pull down 42kg (93lb) x15
Supersetted x3
The last set of all the above are done to failure

Legs/Glutes
Smith machine 80 rep set, 20kg +bar, x20 lunges each leg, x20 wide stance squats, x20 feet together squats Really really like to see you get away from the machine (Smith) particularly for squats.
Leg press 140kg (305lb) +machine x20, x18, x15, xfailure EXCELLENT!!!Love leg press back to back with squats. This will give you sexxy muscular thighs!
Leg extension 50kg (110lb) x15, x12, x12, x8GURL!! Get off this right now and never never use it again. This machine screws more knees then any other excersize known!!!
Front squats give you so much more and are so much more healthy for you.....and they are excellent for your core too. Please just destroy the dam leg extensions machine and never look back!!!
Standing ham curl single leg 25kg (55lb) x12, x12, x8, x8
Hack squat machine 85kg (187lb) x15, x15, x15, x12(failure) If you can do these with a BBL so much better for your health and joints.
Cable kickbacks 25kgs (55lb) x20, x18, x15
Glute pushback 45kgs (99lb) x15, x12, x12
Abductors 105kgs (231lb) x30,x30,x30
Adductors 105kgs (231lb) x30,x30,x30
I know most all wimminz use these machines. But just consider using a stationary recumbent bike instead.
You had said that your upper legs were being stubborn. I really think that you will see pretty fast results from the bike in your legs and general conditioning. Just give it a try for like 4 weeks and see what you think. Set the tension so that you can pedal at a heart rate of 130-150bpm for 30-45min.
Seated Calf machine 50kg (110lb) x25, x25, xfailure

Bi’s/Tri’s
Ezbar curl 10kg (22lb) +bar x 12
Dips on edge of bench body weight x20 If you have access to a full dip station, unassisted move on up to that as soon as you can. For shoulders and triceps keep your bod as vert as you can. For more chest tip your chin down on your chest and bring your legs forward.
Supersetted x3
DB curls 8 kg (17.5lb) x15
DB kickbacks 8kg (17.5lb) x15
Supersetted x3
DB Hammer curl 8kg (17.5lb) x15
DB over head tri (both hands) 12kg (26lb) x15
Supersetted x3
Will sometimes pop on the tricep pushdown machine to finish @ 55kg (121lb) to failure (approx x30)

I finish all workouts with some abs, depending on what machines are free, x100 or so of a mixture of knee ups, straight leg pull ups, weighted crunches, oblique twist machine etc.
I’ll do 20 mins HIIT on treadmill or elliptical following upper body days, and 30 mins SS walking after leg day. A couple of times a week I do a hard Zumba class for 60 mins too. Plus I have a 4 year old and just 2 year old to chase after when I’m not in the gym!! I’m training 5-6 times a week, twice on the Zumba days, and hitting each body part 2-3 times a week.

Would love any feedback you have to offer. I’m feeling pretty strong on the weights side of things, probably not compared to a lot of you who’ve been at it for ages, but I’m feeling good and loving it – it’s certainly not a chore. And over the last week I’ve been invited by two different groups of guys up on the top floor (free weights area) to train with them so I can go heavier and have a spotter!! Made my day that did – hope it actually happens!

When fitday stops messing about I will post food details later, with stats etc and attempt some pics.
So for now that’s it (haha, this is almost war and peace!),
From rainy windy England,
Em x[/quote]

You doin awsome chika keep KTS!!
Best regards.

 

[Sparkysoldlady]

Im new to this sight too..... still haven't had ball to post pics..... Love that you did it! Congradulations on all you have accomplished so far!!!

 

[yorkshirelass]

Aw Zed - here at last. Been waiting for you to come on over and critique my training! Chuffed you have 'cos I love reading all the help and guidance you give to others, so thanks for reading and taking the time to comment.

Thanks so much for the HUGE compliments as well, they're really appreciated and motivating for me. Fingers crossed July goes smoothly and I have some good progress pics at the end of the month too.
WooHoo nipple shakers - watch out world I have arrived!!

So regarding your comments:
As of next week I shall swap all the smiths stuff I can as suggested. Will have to use a power rack though rather than BBL. Is that ok? I was using the smiths as it felt comfy as a beginner to have that safety net feeling.

Steering wheels - pick up a 10kg plate, motion is as though you're doing a front DB raise with palms inwards but you're holding a plate with both hands instead, at top of move turn plate slowly side to side before bringing back down. Sorry I have no idea if it has an actual name!!

Leg extension - haha when I saw you'd replied I just knew you'd say this, I've read your comments on others posts over the last few days. OK I will you tube front squats and give it a go. Trouble is it has actually fixed my icky knees over the last few months. My doc said I needed to strength my lower quad to pull the knee caps into a better position, and said this was the best thing to do it. I have to admit he was right on this occasion as I've gone from being in a lot pain to nothing at all. But I trust your knowledge and accept the fact that it may be different in the long term so will do as I'm told Zed.

Leg press - god I love leg press and can't wait to be as strong as I used to be and have 200kg on there. Trouble is in this gym the leg press is pushing straight out and I really don't like it. I'm used to leg press where you're pushing almost vertical. Any thoughts on pros/cons of this sit straight up and push straight out machine?

I'll have to keep on with the good girl/ bad girl machine for now as I just love them Zed. I get such a good burn from them. But I will definitely incorporate the bike as well as of next week.

All we have for dips is a very basic unassisted station. I just haven't tried it yet as didn't think for a minute I was near strong enough yet but I'll give it a whirl (the next time it's really quiet and I can't be seen making a fool out of myself!)

Thanks again Zed and I most definitely will keep KTS!!
Em

 

[zedhed]

Aw Zed - here at last. Been waiting for you to come on over and critique my training! Chuffed you have 'cos I love reading all the help and guidance you give to others, so thanks for reading and taking the time to comment.
My pleasure chika!

Thanks so much for the HUGE compliments as well, they're really appreciated and motivating for me. Fingers crossed July goes smoothly and I have some good progress pics at the end of the month too.
WooHoo nipple shakers - watch out world I have arrived!! YES YOU HAVE SISTA.

So regarding your comments:
As of next week I shall swap all the smiths stuff I can as suggested. Will have to use a power rack though rather than BBL. Is that ok?Its good gurl. You use the BBlL inside the PRack.I was using the smiths as it felt comfy as a beginner to have that safety net feeling.

Steering wheels - pick up a 10kg plate, motion is as though you're doing a front DB raise with palms inwards but you're holding a plate with both hands instead, at top of move turn plate slowly side to side before bringing back down. Sorry I have no idea if it has an actual name!!Ok, what do you feel that this does for you? Not beinga wise ass....

Leg extension - haha when I saw you'd replied I just knew you'd say this, I've read your comments on others posts over the last few days. OK I will you tube front squats and give it a go. Trouble is it has actually fixed my icky knees over the last few months. My doc said I needed to strength my lower quad to pull the knee caps into a better position, and said this was the best thing to do it. I have to admit he was right on this occasion as I've gone from being in a lot pain to nothing at all. But I trust your knowledge and accept the fact that it may be different in the long term so will do as I'm told Zed.
This is tyipcal of Drs. They always tell you to go to the dam leg extension. I dont think they have the first clue about Fr Squats.
Baby the Ft squat will put so much more on those quad muscles then that LE will. Believe me its gonna be way way better for you, for your knees, for your core, for your back, for your front delts, for your traps.

Leg press - god I love leg press and can't wait to be as strong as I used to be and have 200kg on there. Trouble is in this gym the leg press is pushing straight out and I really don't like it. I'm used to leg press where you're pushing almost vertical. Any thoughts on pros/cons of this sit straight up and push straight out machine?
Just make sure that you are keeping your lumbar spine str8. Dont allow it to round. If it is rounding then move the seat a bit further back and work on your flexibility. Where you want to get to is so that your thighs are perp to to the floor and that your knee is bent to at least an 90 degree angle.

I'll have to keep on with the good girl/ bad girl machine for now as I just love them Zed. I get such a good burn from them. But I will definitely incorporate the bike as well as of next week.
good gurl/bad gurl.....love those bad gurls....

All we have for dips is a very basic unassisted station. I just haven't tried it yet as didn't think for a minute I was near strong enough yet but I'll give it a whirl (the next time it's really quiet and I can't be seen making a fool out of myself!)
Thats perfect chika. Exactly what I was hoping for. If you have to, start out with just doing negatives. You will build up your strenth in no time, really you will.

Thanks again Zed and I most definitely will keep KTS!!
Em

Best regards sista!

 

[yorkshirelass]

Shoulder day

10mins TM, incline 2, 5.5mph

BB upright row 15kg (33lb) +bar x12
DB overhead press 12kg (26.5lb) each hand x12
Standing Lateral DB raise 8kg (17.5lb) each hand x12
Front raise 10kg each hand x12
Bent over reverse flye 10kg (22lb) each hand x12

Supersetted x 4

Didn't feel done so did a few more sets of the following:

DB overhead 12kg x12
Front raise 10kg x10
Bent over reverse fly 10kg x10

28 mins recumbent bike, level 10, 12km travelled - as instructed by ZED, just not as long as I wanted as had to dash to pick my little ones up from nursery.

 

[yorkshirelass]

Bi’s/Tri’s done for today

TM 10mins, incline 2, fast walk

Ezbar curl 10kg (22lb) +bar x 15
Dips on edge of bench body weight x15
Supersetted x3

DB curls 8 kg (17.5lb) x12
DB kickbacks 8kg (17.5lb) x12
Supersetted x3

DB Hammer curl 8kg (17.5lb) x12
DB over head tri (both hands) 12kg (26lb) x12
Supersetted x3

Ezbar curl 20kg (44lbs) +bar 2 x 10
Tried unassisted dips Zed, managed 4 or 5 half reps and 2 full, and just kinda fell off - will keep working at that!!

20mins recumbent bike, level 10

 

[zedhed]

Looking good YSL. You will get there on the dips just keep workin it. Also good on the bike. Be sure not to set the tension to too much as that can make for sore knees.
Keep on gurl you doin good!

 

[yorkshirelass]

Thanks Zed

So just a super quick leg wo today as I was having visual disturbances (start of migraine) and had 101 errands to run while my 2 little people were in nursery.

10mins TM, incline 2.5, 10 mins
Leg press 120kg 4x12
Standing single leg ham curl 25kg 4x10
Glute push back 45kg 4x10
Abductors 105kg x100
Adductors 105kg x100


I've signed up to a bit of a mad adventure for charity in September. You can have a read about it here if you fancy: (oh it won't let me add the link!!)
Obviously I'm not asking for donations by posting that link - I don't actually know anyone here in real life of course - it's just for interests sake - and so you can laugh at my pain!!

 

[trex74]

I was having visual disturbances (start of migraine)

I get that, it's a royal pain in the butt. I only get the visual part though, and not the headache. It's like having a disco ball in my head. Nothing makes it go away, so I just wait it out for the 1/2 hour it takes.

 

[yorkshirelass]

Isn't it hellish Trex! I usually just get the headache and not the visual side, non aura migraines, every 10 days or so except when I'm pregnant then they disappear altogether! Pleased you don't suffer with the pain side of it, it's so debilitating, impossible to just do everyday tasks - and don't get me started on the subject of looking after little ones whilst having a migraine, OMG shoot me now haha!

 

[trex74]

Isn't it hellish Trex! I usually just get the headache and not the visual side, non aura migraines, every 10 days or so except when I'm pregnant then they disappear altogether! Pleased you don't suffer with the pain side of it, it's so debilitating, impossible to just do everyday tasks - and don't get me started on the subject of looking after little ones whilst having a migraine, OMG shoot me now haha!

I think I am pretty lucky not to get the headache- it sounds awful...

 

[zedhed]

Hmmmm....
you dont get then when pregs......makes me think hormone related......
Have you ever had a female hormone panel done sista?

 

[yorkshirelass]

I was checked for something hormone related years ago actually Zed, due to constant headaches and severe mood swings / depression. All came back clear, but I can't remember what they exactly tested for now. Maybe worth nagging the doc to test again actually. I read it's common for migraine sufferers to not suffer whilst pregnant so clearly there's hormones at play somewhere!

 

[yorkshirelass]

Just a quick 20 min jog with the dog today - feeling a bit rough in terms of headache/chesty cough, but it was over farmers fields and through a wood so slighty harder terrain than just pounding the pavements.
Really struggling to eat today, what I have eaten is clean but I've only eaten once and a post WO protein shake and it's almost 4 in the afternoon!! Not good. Not good at all.
Will do better tomorrow, chest and back super sets is the plan for the morning.

 

[zedhed]

I would say to try to nag your Dr into giving you a complete female hormone panel. Dont know how it works with your Social Med System tho....

 

[yorkshirelass]

I will Zed next time I'm there for something else.

So, still training hard. Great leg session today - my usual with some SLDL's thrown in as well. Will put these in everytime now. And squats are all ATG now - woohoo!!!

Trying to ramp up my cardio a bit right now because of this charity challenge I've taken on in September. It'll let me post a link to it now that this will be my 25th post, for you all to have a nosey at if you're interested.
So I've been busy this last week trying to get some companies to sponsor me, hence I haven't been on for a week. But all is good - apart from being ill - again!! Another chesty/cold thing going on thanks to my little ones bringing
home a germ from nursery. It's always poor mum that it hits hard, kids bounce back!
Bi's / tri's tomorrow....

 

[yorkshirelass]

www.justgiving.com/emgoodfellow my challenge of the year!!

 

[dmk777]

Her yorkie. Glad to see you back. And your still training hard nice one Hun!
Good look with the charity thing I love to see people doing there bit for charity I will check out your link now see whAt it's all about.

Hope your feeling betta soon keep up the hard work your doing so well

Donna

 

[trex74]

www.justgiving.com/emgoodfellow my challenge of the year!!

I love the comments from your family!!!! You're a lucky woman to have all that love and support
I am super impressed with your goal of climbing the three peaks- and i am sure you will reach your goal no problem.
I hope those aren't your real shoes- LOL...are they?

 

[dmk777]

Wow Em ! I take my hat off to ya huni. What your doing is amazing and for such a good cause also,
What Trex said bout your family messages is bang on I had a tear In me eye reading them ,
I'm all for leaving you a donation once I get my internet ip and running I'm just using the net on me phone for now lol.

All the best you'll rock it!

Donna

 

[Mrs_P]

What your doing is amazing and for such a good cause, ~Good for u~
I'm sure you'll meet your geals with no problem

Love the pic of the shoes !

 

[zedhed]

Dang gurl, you go get em good sista.
Out of curosity do you know the height of the peaks?
One summer a hell of a long time ago........my older brother and me did 4, 14ers-(14,000 ft peaks) in Colorado.
Now I know you dont have hillz like that in the UK but would still like to know.
Glad to have you back yorgy, was missin you!
You Rock Sista!

 

[yorkshirelass]

Aw thanks guys for all your lovely words about my challenge.
Trex - what's up with my shoes?!! (lol it's an automatic pic that came up on the website, need to change it)
Zed - well they're nothing like what you once climbed! Ben nevis in Scotland - 4409ft, Scafell in England - 3209ft (the one that's done through the night), and Snowdon in Wales - 3560ft.
The record for doing all three is set by some army guys at 18 hours, so we should be ok with 24hours to complete - fingers crossed.
Right, I'm off to get littlies ready for nursery and hit the gym for arms - and hopefully some time on the Summit trainer if my cold will let me breathe through some cardio!
Catch you all later x

 

[zedhed]

Hey chika is that Summit trainer something like a climber? At any rate cardio is the very best thing that you can do for a cold. Gettin in clean fresh air at tons of volume and blowing out everything thats in your lungs and throat.
You go yorgy!!

 

[yorkshirelass]

God I hate hate hate cardio!!
yeah Zed it's a funny machine actually. Smooth like a cross trainer but not in an elliptical shape. Stepping motion like a regular stepper, but a huge stride in comparison. And you're stepping on like a 45 degree slant rather than straight up and down. Absolute killer.
Had the resistance wacked up to 10 to try and mimic the weight I'll be carrying on my back. Did 30 mins and the sweat was pouring of me, I was drenched - but managed to do almost the same height as the smallest peak I'll be climbing. Need to build it up to an hour of this 3 or 4 times a week I think, and then I'll have a chance of actually enjoying the climbs rather than just enduring them!!! Jumped on the recumbent bike too for 20mins, level 8 afterwards.
I thought cardio was a bad idea actually Zed when you've got cold etc., I've read it somewhere! So I'm pleased to hear a different school of thought.
And at least I got my fun training in first - bi's/tri's.

 

[trex74]

I hate INDOOR cardio. But I love going for runs outside, especially in the rain (nice and cool on the skin). It is such a great stress reliever.
As for exercising while sick- i heard it's OK with a head cold, but if it's in the lungs it may be wiser to wait. I haven't had a chest cold in some time, but I do recall that it is very difficult to breathe just being inactive, much less doing cardio.
My special secret recipe for colds though:
your favourite herbal tea (lemon or camomile is nice) with slivers of raw ginger, a little honey, and a wee sprinkle of cayenne powder all stirred up is very soothing. i also like chicken noodle soup with cayenne pepper when I'm sick

 

[zedhed]

Hey yorgy that was just my opine, but that is what I did in the army and track. Worked for me.
Yep thats a climber and they kick some serious ass too sista!
How come you gonna carry so much weight chika?

 

[yorkshirelass]

trex thanks for sharing your secret recipe! I tried some hot water, lemon and honey last night as that's all I had really to make a concoction remotely like yours! Though it was soothing on my throat it was a bit blah going down! haha
Zed - I'm pleased to hear from both you and trex that it does no harm to do cardio with cold as I'd always thought the opposite, and with 2 little ones in the house I've always got a cold at one stage or another so this means they'll have less affect on my training.
You're dead right they kick ass - my arse is quite sore this morning!! Legs feel heavy. I don't think we'll be carrying a huge weight, but definitely some. Water, food, hat, gloves, waterproofs, shorts if it gets hot, first aid pack, torch............. so worth training with some resistance on the machine I think? In your opinion is this a good machine for training for this specific challenge? It's what the guys at the gym suggested was the best?
Feeling grotty as hell this morning, but I've got a few hours before my normal gym time to pull round.

 

[yorkshirelass]

Managed the gym for 30 mins but that was it - I was spinny and coughing, and there's definitely crap on my chest now too, so it was just a quick back/chest sesh and out again.

Hammer curl row machine 50kg (110lbs) x12
Incline db chest press 12kg each side (26lbs) x12
Super set x4

BB Chest press 20kg (44lbs) + bar x12
Db one arm row 24kg (53lbs) x10
Super set x3

Flat DB chest press 12kg (26lbs) x12
Lat pulldown 45kg (99lbs) x10
Super set x3

That's it - bit gutted, but what can you do when you're ill. It's evening here now and all day long I've been struggling to keep my eyes open. Had a really good nights sleep last night but still, I'm exhausted.
I take lots of extra vitamins and fish oils etc - is there something I could take to help with energy levels do you guys think? I've just started Thermobol by Maximuscle and thought the amount of caffiene in that would help but no!
Any thoughts?

 

[zedhed]

trex thanks for sharing your secret recipe! I tried some hot water, lemon and honey last night as that's all I had really to make a concoction remotely like yours! Though it was soothing on my throat it was a bit blah going down! haha
Zed - I'm pleased to hear from both you and trex that it does no harm to do cardio with cold as I'd always thought the opposite, and with 2 little ones in the house I've always got a cold at one stage or another so this means they'll have less affect on my training.
You're dead right they kick ass - my arse is quite sore this morning!! Legs feel heavy. I don't think we'll be carrying a huge weight, but definitely some. Water, food, hat, gloves, waterproofs, shorts if it gets hot, first aid pack, torch............. so worth training with some resistance on the machine I think? In your opinion is this a good machine for training for this specific challenge? It's what the guys at the gym suggested was the best?
Feeling grotty as hell this morning, but I've got a few hours before my normal gym time to pull round.

yorgy if you are managing to put resistance on a climber you are doing dam good chika! Yes that is the idea machine for you. That is what the pro climbers here use all the time.
Hey what the hell is grotty feeling? LOL never heard that befor sista...

 

[dmk777]

Hey yorky how y feeling ?, sorry tried to check in earlier been busy at work night shift wkends errrrr!! Haha. Never mind I'm off for a wk hols with me partner well deserved if I say so myself! Lol.
Well hope you feeling betta I see everyones looking after you bless them !

Donna

 

[zedhed]

Managed the gym for 30 mins but that was it - I was spinny and coughing, and there's definitely crap on my chest now too, so it was just a quick back/chest sesh and out again.
Hey yorgy love the way you say things chika...teasing you.

Hammer curl row machine 50kg (110lbs) x12
Incline db chest press 12kg each side (26lbs) x12 I know you can do more here sista.
Super set x4

BB Chest press 20kg (44lbs) + bar x12 here too sweety.
Db one arm row 24kg (53lbs) x10
Super set x3

Flat DB chest press 12kg (26lbs) x12yup here too..
Lat pulldown 45kg (99lbs) x10
Super set x3

That's it - bit gutted, but what can you do when you're ill. It's evening here now and all day long I've been struggling to keep my eyes open. Had a really good nights sleep last night but still, I'm exhausted.taks a nap hunny. Your bod telling you it needs it.
I take lots of extra vitamins and fish oils etc - is there something I could take to help with energy levels do you guys think? I've just started Thermobol by Maximuscle and thought the amount of caffiene in that would help but no!
Any thoughts?

Not familiar with these products, when do you take them and what are they supposed to do?

 

[yorkshirelass]

Pleased to entertain you with my choice of words Zed! lol
Ok will concentrate on pushing the weight up on the chest - it is very weak compared to my back hey!
The thermobol is a fat burner, taken on empty stomach x3 daily. It's bitter orange peel, caffeine, L-Tyrosine, green tea extract,cayenne, Black pepper and a few vitamins thrown in too. Energy burst and fat mobilisation are the things it's meant to help with. I've only just started them.
Oh how I wish I could nap when I feel like Zed - I love sleep and given the chance I wouldn't need telling twice! Unfortunately with two preschoolers who only go to nursery for a couple of hours every morning, I just don't get the opportunity to.
Feeling a tiny bit more awake today than I have been the last week though. Got an hour of cardio in yesterday (35mins climbing) and 2 hours Zumba this morning. Back to the weights in the morning yay!!

 

[zedhed]

Yes chika you do entertain nicely.
Love your log on here sista!

 

[yorkshirelass]

Legs / Glutes this morning
ATG squats 20kg +bar x12, x10, x8, Feet together squats x12, x10, x8
leg press 140kg (305lb) +machine x15, x15, x15, x10
Leg extension 50kg (110lb) x15, x12, x12, x8
Standing ham curl single leg 25kg (55lb) x12, x12, x10, x8
Hack squat machine 85kg (187lb) x15, x15, x15, x12(failure)
Cable kickbacks 25kgs (55lb) x20, x18, x15
Glute pushback 55kgs (121lb) x10, x10
Abductors 105kgs (231lb) x30,x30,x20
Adductors 105kgs (231lb) x30,x25,x20
Seated Calf machine 50kg (110lb) x25, x25, xfailure


Still not well, chesty cough and knackered.

Finished with 20 mins climbing on Summit trainer, and could barely walk out of the gym!!

Why is it I can press over 300lbs but squat barely any weight at all? Zed?

 

[trex74]

Legs / Glutes this morning
ATG squats 20kg +bar x12, x10, x8, Feet together squats x12, x10, x8
leg press 140kg (305lb) +machine x15, x15, x15, x10
Leg extension 50kg (110lb) x15, x12, x12, x8
Standing ham curl single leg 25kg (55lb) x12, x12, x10, x8
Hack squat machine 85kg (187lb) x15, x15, x15, x12(failure)
Cable kickbacks 25kgs (55lb) x20, x18, x15
Glute pushback 55kgs (121lb) x10, x10
Abductors 105kgs (231lb) x30,x30,x20
Adductors 105kgs (231lb) x30,x25,x20
Seated Calf machine 50kg (110lb) x25, x25, xfailure


Still not well, chesty cough and knackered.

Finished with 20 mins climbing on Summit trainer, and could barely walk out of the gym!!

Why is it I can press over 300lbs but squat barely any weight at all? Zed?

I'm not exactly sure, but I would guess it is because you are braced against something for the leg press, and because the leg press uses your quads mostly (depending on foot positioning). Back squats fire up your posterior chain which is often weaker than your quads ( a lot of people are quad-dominant), and the squats also make you use your stabilizer muscles as you are not braced.
Zed? I'm curious too.

 

[yorkshirelass]

Thanks Trex - that does make sense. I am definitely quad dominant so that could be it.
Also, since I've been thinking about it, I think psycologically I have a fear of getting stuck, and maybe that's making me think I couldn't go heavier on the squats. I can feel it, and feel I've worked my legs, but not to failure like everything else by a long shot. Looking back at my leg day training it kinda seems like I'm using squats as a warm up and daren't add enough weight for it to actually be true work!
I think I need a spotter for a couple of sessions to push me through this, to take away the fear feeling and see what I can actually lift.

 

[zedhed]

Well Ms.Sexy Trexy hit it yet again. (Back) squats put more tension on you glutes and hams. So you saying that you are quad dominant should be correct cuz you leg press more seriously then you squat.
Go here and read this,
http://www.elitefitness.com/forum/w...ats-vs-leg-press-interesting-read-752333.html
For your aquats yorgi you could just set the lower pins at the correct height for you and not need to worry with a spotter. This is essentially what I do with sawhorese. I workout at home so never have a spotter.
BTW did I explain to you how to use the Leg press correctly?

 

[trex74]

I just noticed your squat routine. It may be also that you are not warming up enough, and thus not achieving your greatest potential in regards to weight.
Do you do any warm up sets? (In addition to regular 10- 15 minute warm up cardio before training)
I start off with about 2 or 3 sets of around 10 warm ups with a lighter weight. After the second and third warm ups (not the first due to cold muscles) I do squat specific stretches by holding on to one side of the rack and squatting down deep with no weight, and really opening up my hips, moving slightly from side to side and allowing my glutes to begin firing. lol yes it looks a bit funny but who cares eh?
Then I add on more weight and take it from there depending on how strong I am feeling. I do around four or five actual working sets with heavier weight. I might drop the weight on the last set a bit due to fatigue. I use a power rack so no need to worry about toppling over or anything. Really squeezing your glutes and driving from your heels will give you added power on the rise up too.

 

[zedhed]

Dam Trexy nipple shakers for you sista!

 

[trex74]

Dam Trexy nipple shakers for you sista!

LOL if only I could make one go one way and the other the other way i'd be set. For what I'm not sure but damn impressive.

 

[zedhed]

That it would be sista!!LOL.

 

[caligirl85]

LOL if only I could make one go one way and the other the other way i'd be set. For what I'm not sure but damn impressive.

I'm seeing a Vegas act in the future!

 

[zedhed]

Brang it sista!!lol.

 

[yorkshirelass]

Hahaha what are you lot like!!
Vegas here I come to make my millions cos I can make mine do that!!!
(Although it's due to 4.5 years of solid breastfeeding 2 babies, so I'm not proud of the fact they can perform tricks, but if it'll make me rich then hell yeah!)
I'm allowed new boobies when I've given myself my dream body!! Can't wait!

Trex thanks so much for all the info on your squatting routine - I definitely don't do anything like that so will incorporate it on next legs day for sure, and see how it helps. Thank you.

Zed - no you didn't go over leg press with me - we touched on the fact that my leg press is a horizontal one and I don't like it compared to vertical presses but that was all.

This week's really busy for me so struggling for full workouts, kids sports days and nursery graduation ceremony etc. but I'm still going and doing a little bit in the short time I have. Next week will be more normal.
Upped the weight on a couple of chest things today Zed as instructed. Will post detailed logs next week again to see if you think it's better.

 

[zedhed]

Ok yorgy, on leg press;
Think of your legs as a very very slow sowing machine.
You dont stop or pause anywhere in your reps till your set is done.
So that means no stop or pause when your knees are up in your chest and no stop or pause when your legs are all the way out either.
The motion needs to be one long continuous fluid motion.
You dont need to lock out, in fact better if your dont.
When you are with your knees up in your chest, do not go past the point of making your spine round in the lower part of your back. In fact just dont go quite that far even.
Did you check out the link I gave you? If you didnt go read that whole thread. Some very good info in there.

 

[yorkshirelass]

I did read it yeah Zed (just forgot to say I had!)
Really interesting stuff isn't it, and totally makes sense to me now why squat/press weights are so drastically different.
I will concentrate on your leg press guidance next leg day Zed. I never lock out on anything (not on purpose anyway) but I'll definitely
keep my mind on fluidity of the motion as I'm sure like most people I'll be pausing slighty.

Getting a tad concerned about progress report/pics at the end of this month. Doubting there's gonna be much difference. If there is it certainly won't be like previous months in terms of inches/lbs lost which will hit me hard as I still have soooo much fat to loose!
Dropped a full dress size a month 3 months in a row but this time I don't feel the difference in my clothes at all.........hence the apprehension. Can we please extend July by a few weeks?

 

[zedhed]

LOL certianly beauty!
Also fyi, as you get your bod closer to where it should be, composition wise, it does get much more difficult to loose unwanted and unhealthy fat.
So dont get disapointed cuz that is just how it is yorgy.

 

[yorkshirelass]

Hey guys, sorry I've not updated for a good few days.
Zed, I fully envisaged it getting harder to shed the last 10lb or so, but I must have a good 24lb or more to shift still!! I think I need to look at diet - don't think I'm eating enough, not compared to when I was religiously tracking everything on fitday for the first 3 months or so of this new lifestyle. Will get back to keeping tabs on myself better and see if we can't start the scales dropping again.

So yesterday;
Shoulders
BB upright row 20kg (44lb) +bar x12 x10 x8
DB overhead press 12kg (26.5lb) x12 x10 x8 Will go heavier next time
Lateral DB raise 8kg (17.5lb) x12 x8
Front DB raise 10kg (22lb) x12 x8
Bent over reverse flye 10kg (22lb) x12 8kg (17.5lb) x10x10
Smith's Military press 20kg (44lb) +bar x12 x10 x10 x8 (I know Zed - Smith's machine!!)

30mins Summit trainer


This morning;
Legs
Nothing free to squat with so started with press
leg press 140kg (305lb) +machine x12, x12, x10, x10 (good fluid motion Zed, no pausing)
Leg extension 50kg (110lb) x15, x12, x12, x8
Seated Ham curl 55kgs (121lb) x12 x12 x8
SLDL 14kg DB's (30lb x2) x10 x10 x10
Glute pushback 55kgs (121lb) x10, x10
Abductors 105kgs (231lb) x25,x25,x25
Adductors 105kgs (231lb) x25,x25,x25
Seated Calf machine 55kg (121lb) x25, x25, x25

Still nothing to squat with and no time for cardio this morning


Tonight:
Bi’s/Tri’s
Ezbar curl 15kg (33lb) +bar x8 x8 x8 x8
Overhead tri extension both hands 14kg (30lbs) x10 x10 x10 x10
Supersetted x4
DB curls 8 kg (17.5lb) x10 x8 x8
DB kickbacks 10kg (22lb) x8 x8 x8
Supersetted x3
DB Hammer curl 10kg (22lb) x10 x10 x10
feet up dips BW x20 x15 x15
Supersetted x3

20mins Summit trainer resistance 8, dropped to level 4 for last 5 mins
15mins recumbent bike resitance 8

Em

 

[zedhed]

hey guys, sorry i've not updated for a good few days.
zed, i fully envisaged it getting harder to shed the last 10lb or so, but i must have a good 24lb or more to shift still!! I think i need to look at diet - don't think i'm eating enough, not compared to when i was religiously tracking everything on fitday for the first 3 months or so of this new lifestyle. Will get back to keeping tabs on myself better and see if we can't start the scales dropping again.

so yesterday;
shoulders
bb upright row 20kg (44lb) +bar x12 x10 x8
db overhead press 12kg (26.5lb) x12 x10 x8 will go heavier next time
lateral db raise 8kg (17.5lb) x12 x8
front db raise 10kg (22lb) x12 x8
bent over reverse flye 10kg (22lb) x12 8kg (17.5lb) x10x10
smith's military press 20kg (44lb) +bar x12 x10 x10 x8 (i know zed - smith's machine!!)yup you got it chika!

30mins summit trainer


this morning;
legs
nothing free to squat with so started with press
leg press 140kg (305lb) +machine x12, x12, x10, x10 (good fluid motion zed, no pausing)
leg extension 50kg (110lb) x15, x12, x12, x8wtf i cant beleive you doing this to your knees gurly....
seated ham curl 55kgs (121lb) x12 x12 x8
sldl 14kg db's (30lb x2) x10 x10 x10
glute pushback 55kgs (121lb) x10, x10
abductors 105kgs (231lb) x25,x25,x25
adductors 105kgs (231lb) x25,x25,x25
seated calf machine 55kg (121lb) x25, x25, x25

still nothing to squat with and no time for cardio this morning


tonight:
bi’s/tri’s
ezbar curl 15kg (33lb) +bar x8 x8 x8 x8
overhead tri extension both hands 14kg (30lbs) x10 x10 x10 x10
supersetted x4
db curls 8 kg (17.5lb) x10 x8 x8
db kickbacks 10kg (22lb) x8 x8 x8
supersetted x3
db hammer curl 10kg (22lb) x10 x10 x10
feet up dips bw x20 x15 x15
supersetted x3

20mins summit trainer resistance 8, dropped to level 4 for last 5 mins
15mins recumbent bike resitance 8

em

loose the dam leg extension!!!

 

[zedhed]

Where you at chika?

 

[yorkshirelass]

Hiding in the corner of the room with a 'sulk on' after being told off by you Zed - where else would I be!

Haha no I took yesterday as a rest day as I'd lifted morning and night the day before. Just getting the kiddies to bed in a bit then I will hit the gym for chest/back supersets. Want to do a 'just squat' session soon but I best leave that till next week as I'm climbing one of the peaks this weekend as a trial run, the one i'll be doing during the night in september, just to get a feel for it. Apparently it's very craggy and you clamber a lot of it rather than hike! Best not have a sore arse and legs for that so I'll leave the squatting till monday. Will update tonights session later x

 

[yorkshirelass]

So it's nearly the end of July so that means progress pics time -
Need to take all measurements in the morning and see if much has changed there.

BACK to start with, can def see changes but no where near as much as I'd hoped for by now


First one is March, just as I started out in all this. Second is May's progress, third is from today. So 5 full months since the start - but only 4 months actively training and eating right (most of time!)

If you enlarge the pics - dear lord look at the flubber on the first one - horrific!!!

 

[trex74]

I enlarged the first and last and looked at them side by side.
Missy, you have made some nice changes. You are noticeable leaner, you don't have that soft look to you anymore. Especially on your shoulders, arms and back, you have definition, and your muscles are coming out. Your arms look so much nicer, you lost fat off of them, they're lovely. And I see a nice waist line too, you must be so excited!!! I hope you show off that nice waist line sometime with a pretty belt over a tunic or cardy.
Well done, and keep up the good work. It is amazing what we can do for ourselves when we put our will in motion

 

[yorkshirelass]

Aw thanks for your kind words Trex. I am pleased yes - can't not be with loosing 3 sizes top and bottom - but still I'd hoped for more!!
I'm excited for what the future 6 months or so will bring, to see where I can take this.

So I trained shoulders this morning, so I've tried to take progress pics showing them better - not very good at this picture/flexing stuff!

 

[zedhed]

Hiding in the corner of the room with a 'sulk on' after being told off by you Zed - where else would I be!
Awwww...my poor yorgy.
Those are sooooo bad for your knees tho my chika. But now you know, right? RIGHT!

Haha no I took yesterday as a rest day as I'd lifted morning and night the day before. Just getting the kiddies to bed in a bit then I will hit the gym for chest/back supersets. Want to do a 'just squat' session soon but I best leave that till next week as I'm climbing one of the peaks this weekend as a trial run, the one i'll be doing during the night in september, just to get a feel for it. Apparently it's very craggy and you clamber a lot of it rather than hike! Best not have a sore arse and legs for that so I'll leave the squatting till monday. Will update tonights session later x

Hey what are the names of the peaks again? I wanna google em and see what they are plz.

And oh yeah....
For you my chika,

for yelling at you.

 

[yorkshirelass]

Zed - the peaks are Ben Nevis / Snowdon / Scafell Pike

I'm doing Scafell in the morning, 3 hours drive away from me, as it's this one that I'll be doing during the night in a few weeks, so I'm going tomorrow to get a feel for it. It's the shortest but the hardest underfoot apparently.

So anyway Zed - thanks for the flowers (I actually kinda like been shouted at occasionally - but I'll still accept the flowers!!) and yes I definitely know now!!

So did you see my progress pics - can you see any difference in the last 2 months?

Em

 

[zedhed]

Well you know I can only see out of one eye and only a litte bit at that ....(not really)
But one would have to be totally blind to miss the diff that you have accomplishled chika.
You have done an outstanding job and it stands out!
Well done yorgy<<<nipple shakers for you gurl!!

 

[zedhed]

For anybody else here are links to some nice pics of yorgys peaks!
http://3.bp.blogspot.com/-Lr2hx6IlU-4/TcEe-7JBkSI/AAAAAAAAAL4/wGi_60sArhU/s1600/Ben-Nevis-road.jpg
http://4.bp.blogspot.com/-xbeMvfpLeTo/TcEegeHnekI/AAAAAAAAAL0/Bv_j8xHiE9o/s320/b_nevis.jpg
http://4.bp.blogspot.com/-Qe8g1xXe3...ALo/N-_p6NliiZo/s320/Ben_Nevis_south_face.jpg
http://3.bp.blogspot.com/-tnE8OWPaqqM/TcEd3po01eI/AAAAAAAAALs/wgBzX7GR6F4/s320/scafell_8.jpg
http://4.bp.blogspot.com/-rL_rJk4FCK8/TcEf4gO9GnI/AAAAAAAAAL8/6I0hnvG-oE4/s320/Snowdon+Jet.jpg
http://1.bp.blogspot.com/-Isb4cvhmXzM/TcEeLSyE7dI/AAAAAAAAALw/FIPZYUR1JDI/s320/Snowdon2.jpg
Hopefully these will work....

 

[yorkshirelass]

So I live to tell the tale of my trial run up Scafell Pike!!
I knew it was gonna be steep as it's the shortest route of a few choices to get to the same height so of course it has to be mega steep but didn't expect such crazy terrain. Clambering over seas of boulders and using your hands for stretches of it, to help haul yourself up. It was mad, but a great feeling of accomplishment to be on top of England!! Views were out of this world but right at the top there was zero view as you're in the clouds and can barely see anything. 2.5 hours up and 1.5 hours down, timing for the actual challenge is 4 hours total in the dark so I definitely need to get quicker on the ascents.

I've attached some pics. Including me looking a little mad - but I'm just happy to be at the top at last, and me eating sooo not bodybuilding style sandwich (white cheese topped bread roll with roast beef and horseradish!)

Thanks Zed, 1/ for your kind words about my transformation progress so far and 2/ putting those pics up for me. Your fourth picture is what I climbed yesterday, the peak on the left hand side of the photo is Scafell Pike.

So next week we're away camping in the lake district again and I'll only be about 90 mins drive away from another climb called Helvellyn (sounds like it could mean Hell's Valley but it doesn't). Not as high as my challenge ones, but not far off. Google images 'striding edge helvellyn' - how scary does that long ridge look - looks like a knife edge!! I'll be doing this one alone, yesterday I had a friend with me.

 

[zedhed]

Hey yorgy, that sandwich aint so bad. You could do so much worse.
I gotta tell you sista you look like such a cute spunky little thang and I love that smile with your eyes so BIG!

 

[dmk777]

Hey there Em. All I can say is WOW! You deserve a medal as big as a frying pan lass your pics are amazing so much progress I take my hat off to ya!!
Also well done with the practice run I'm tired just looking at the pics lmfao.

What did you make of the maximuscle burner any good?

I havnt had much chance to chat lately had a crazy time at work been doing 15 hr shifts all weekend for the air show so I'm bloody ran down also the weekend before when I was off there was a lad beaten to death so been horrible time for the team .

Anyway keep up the hard work chic

Donna

 

[trex74]

I lOVE your mountain snapshots I laughed at you eating that sandwich- it sounds good to me- mmm horseradish
well done

 

[yorkshirelass]

Hey yorgy, that sandwich aint so bad. You could do so much worse.
I gotta tell you sista you look like such a cute spunky little thang and I love that smile with your eyes so BIG!

Oh Zed I can't tell ya how much that made me chuckle!! Thanks hun. Done my self esteem the world of good to be called 'cute spunky little thang' .

 

[yorkshirelass]

Hey there Em. All I can say is WOW! You deserve a medal as big as a frying pan lass your pics are amazing so much progress I take my hat off to ya!!
Also well done with the practice run I'm tired just looking at the pics lmfao.

What did you make of the maximuscle burner any good?

I havnt had much chance to chat lately had a crazy time at work been doing 15 hr shifts all weekend for the air show so I'm bloody ran down also the weekend before when I was off there was a lad beaten to death so been horrible time for the team .

Anyway keep up the hard work chic

Donna

Oh dear lord Donna, work sounds horrendous. Poor poor guy. Can't believe I haven't heard about that with it just being up the road, must have missed it on the news. I bet it's hit a lot of people hard. I'm pleased you weren't there though. Hun 15 hour days dealing on the doors - you must be bloody knackered and need another hol!

thanks so much for the nice things you said about my progress, I'm chuffed small changes are visable in pictures then I know it's not just in my head!

Maximuscle Thermobol - only took it for a week and then figured I've still got so much bf% to drop myself first that I'd leave it until I'm struggling to see changes and then i can supp with that for a bit to see if it helps at all. All it did for 5 days was make me hot, and sweat a lot more while training.

thanks for stopping by when you're so busy,
take care hun
Em

 

[yorkshirelass]

I lOVE your mountain snapshots I laughed at you eating that sandwich- it sounds good to me- mmm horseradish
well done

Oh it was yum Trex, and certainly deserved if I do say so myself!
(But not half as yummy as the chocolate and vanilla swirl cake I munched after the descent haha!)

 

[dmk777]

Oh dear lord Donna, work sounds horrendous. Poor poor guy. Can't believe I haven't heard about that with it just being up the road, must have missed it on the news. I bet it's hit a lot of people hard. I'm pleased you weren't there though. Hun 15 hour days dealing on the doors - you must be bloody knackered and need another hol!

thanks so much for the nice things you said about my progress, I'm chuffed small changes are visable in pictures then I know it's not just in my head!

Maximuscle Thermobol - only took it for a week and then figured I've still got so much bf% to drop myself first that I'd leave it until I'm struggling to see changes and then i can supp with that for a bit to see if it helps at all. All it did for 5 days was make me hot, and sweat a lot more while training.

thanks for stopping by when you're so busy,
take care hun
Em

Yeah that's true Em it's these kind of things that make me wonder if I'm in the right job. I hate violence think why I do it to tell y the truth it's a greAt feeling talking people down and preventing violence, the guy was a regular and down to earth kinda guy it's a shock for us all.

I heard a few bad story's bout maxuscle burner that's why I asked Hun. Can't believe how well you've done your an inspiration chic.

I need to get pics on but don't have net at home just use the app on iPhone and it doesn't let y upload pics. I will get it sorted.

N e way speak soon huni x


Hol sounds good lol

 

[trex74]

Oh it was yum Trex, and certainly deserved if I do say so myself!
(But not half as yummy as the chocolate and vanilla swirl cake I munched after the descent haha!)

I like to reward myself too if I have done an extremely taxing run. I did 16 K on Monday, and i had watermelon and some peach coffee cake later that day. lol it was pretty good.

 

[zedhed]

Hey the shoe fits chika!
How are you workouts going gurl?

 

[yorkshirelass]

Hey Zed,
Yeah I guess I should get back to the point of this log hey haha!
Took Monday off after Sunday's adventure; Tues back/chest, Wed shoulders, bi/tri this morning.
Just my usual routines and no weight increases to report yet which is a tad disappointing as I feel weights haven't moved up in ages.
But I'm getting the higher end reps out easier on lots of things so I'm thinking it's time to up the weights and maybe just aim for 4-6 reps a set to break the plateau.
What d'ya think bro? If that's a plan I'll start doing that week after next - family holiday next week.
Legs will be tomorrow or Saturday and then off to get muddy in a tent on Sunday,
Hope all's good with you hun,
Em

 

[zedhed]

Hey sista, could you please write out your sets and reps for me? That would be better for me to see what you are actually doing, then maybe we can get you back to adding weight on the bar!
Get muddy in a tent....sounds kink sista explain plz...LOL

 

[yorkshirelass]

Hey guys, I'm back!! Missed you all.
Typical crappy English weather for our family holiday, rain, rain, howling gails, more rain followed by an emergency evacuation when the tent poles started snapping!! Fun and games dealing with that and a 4 and a 2 year old!! At least it was day time and not during the night.
At least I got some good training climbs in whilst we were there.
Very proud of Helvellyn (3rd highest mountain in England) a 4.5 hour route, bagged it in 1 hour 23 up, 1 hour 10 down! woohoo
Feeling a bit more confident for my challenge in 18 days - 40% fail rate this challenge has but BS to that - I'm gonna do this thing!! haha

So straight back to gym training today:
Back/Chest (just listing working sets)

superset x4
BB incline 55lbs x8
Hammer grip row machine 132lbs x8

superset x4
DB flat press 30lbs each DB x8
DB one arm row 53lbs x8

superset x4
DB flat flye 26lbs each DB x8
Lat pull down 99lbs x8

Off to catch up on the boards,
Em

 

[zedhed]

Well hell yorgy dam glad to have you back. Thought maybe you just fell in somewhere..LOL.
Gr8 to have you back smilyeyes!

 

[dmk777]

Hey guys, I'm back!! Missed you all.
Typical crappy English weather for our family holiday, rain, rain, howling gails, more rain followed by an emergency evacuation when the tent poles started snapping!! Fun and games dealing with that and a 4 and a 2 year old!! At least it was day time and not during the night.
At least I got some good training climbs in whilst we were there.
Very proud of Helvellyn (3rd highest mountain in England) a 4.5 hour route, bagged it in 1 hour 23 up, 1 hour 10 down! woohoo
Feeling a bit more confident for my challenge in 18 days - 40% fail rate this challenge has but BS to that - I'm gonna do this thing!! haha

So straight back to gym training today:
Back/Chest (just listing working sets)

superset x4
BB incline 55lbs x8
Hammer grip row machine 132lbs x8

superset x4
DB flat press 30lbs each DB x8
DB one arm row 53lbs x8

superset x4
DB flat flye 26lbs each DB x8
Lat pull down 99lbs x8

Off to catch up on the boards,
Em

Yorky you sound like you had a whale of a time lol. Bless ya!

I see your training really hard nice one!

When you going to put more pics on of your progress can't wait to see them.

Donna x

 

[zedhed]

Hey yorgie keep your cardio going as that will be beneficial to you on your climbs. BTW weight numbers looking pretty darn good there sista!

 

[yorkshirelass]

Donna - gotta wait till end of Sept before I take any more pics - every 2 months and last lost were end July, other wise I know I'll get so disheartened at not seeing changes fast enough.

Zed - thanks bro, I should be pretty pleased with the weights I lift so far I guess, considering there's plenty of guys in my gym using less than me on lots of leg and back stuff! - and if a woman ever picks something up it's a 2lb dumbell!!

So shoulders today

warm up circuit of 1x12 half weight of all the following working sets:

3 sets of 8 for all
upright bb row 33lbs + bar
seated millitary bb press 33lbs + bar
overhead db press 26lbs each, did 4 sets cos I love this and felt I had more in me
front db raise 22lbs each
plate raise 33lbs
lateral db raise 18lbs each
bent over (head on back of bench) rear delt db flye 22lbs each, 5 sets - ditto the above comment

shoulders are shot!!

Em

 

[zedhed]

Hell yes you should be gurl!
You have put in a hell of a lot of work and you should be pretty dam proud of yourself....not to mention those dress sizes you have anhilated!
In the short time that you have been working out your accomplishments are outstanding! No guessing about it smilyeyes!!