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Hey all!!

dmk777

dmk777

Queen of EF :)
New to the site looking forward to been a member,
A bit about myself I'm 30 year old door supervisor from Durham England, 5"4, 166kg , about 18:/: bf , I've been lifting for around three year nothing pro but heavy and serious I took a year off due to shoulder injury and I'm back in my routine now and loving it.
My bf is a slight problem at the moment but I'm on it totally rearrange training added more cardio, my goal is to be well built I know allot of people say to me no women are meant to be slender and small. But Hey I like different and it's my goal!
I'm looking forward to been a member I've been reading up for a while and you all seem like a big family on here and full of knowledge that all good. !
Donna
 
Welcome.

There are three simple words on how to lower bodyfat %. Diet, Diet, Diet. To me, working out is easy, dieting is not.


Rebecca D
 
Welcome!
I am confused by your stats- "5"4, 166kg , about 18:/: bf "
Do you mean 66 kg and 18 % bf?
Anyway, welcome :) lol
 
Hi thanks for the welcome! Sorry I meant 166lbs lol I will try amend that now.
Regards
Donna
 
Hey Rebecca. Yeah you got it Hun diet is torture for me too lol but here goes I started today and added some cardio. Thanks for the welcome !!
 
Hey dmk,
Welcome to EF and we are very glad to have you with us.
Ask all the questions that you can think of, someone will try to help you out.
Right here in the Wimminz section there really is some gr8 help for you. I know that both Rebecca and Rotten Willow are 2 super sharp sistas.
BTW thick muscular chicks ROCK sista!
Best regards from all of us.:evil:
 
Hey Zedhed, Thanks for your lovely welcome im starting to feel right at home lol , And yeah i totally agree bigger the betta lol !
Once again thasnks for the post.
 
Welcome to EF!!! Thesis a great place! Great knowledge and great peeps!!
 
Actually there is something that's bugging me atm. Is it normal for your bones to hurt while and after training specifically my forearm and hands they hurt any advice will be great.
Thanks
Donna
 
Sista can you give a little more info plz, and be a little more specific?
Thanks!
 
Yeah sorry well when I'm lifting I lift quite heavy for example I curl my three sets of ten 48 k and other sets similar it causes my hands to hurt and my fore arm and it feels more like a ache than my usual niggles I get from lifting sorry I don't find it easy putting things into words lol
Thanks zedhed
 
Hey Donna,
Can't help with your question as I'm a newbie to this, (well second time around actually but it's been so long I can only dream about my past physique!), but as I'm only 10 mins down the road from you thought I'd check in and say hi! Small world.
Em
 
Ok so you are curling 61 Lbs .....
I had something similar (I think) happen to me a couple years back.
Let me just ask you this, how come you think it is bone rather then connective tissue or deep muscle?

Ok anyway, what my good bro RADAR suggested to me and what Im gonna suggest to you is this;
With about 50% of what you are curling now, (dont know how many times per week you do it..)
do 100 reps at least 2x/week. For me this was darn near instant healing. IDK why it worked but it did.
So I would say to you do it for at least 2 weeks and then report back plz.:evil:
 
Thanks Zedhed much appreciated I will try that and get bk to you.
I train my biceps once a wk same with rest of muscle groups.
Tbh I really don't know what makes me think it's bone I just don't associate the pain with any pain I've had before and have had a fair share of muscular pain. So I could of corse be wrong!
Could I just check one thing Hun if this does work would I have to carry on at lower weight more reps or might I be able to get past this. As I'm still after size lol I'm not sure if this would achieve same goal.
Thanks alot for your time.
Donna
 
I would try dropping the weight and hold at the same reps/frequency to see if that helps. You may just be going too heavy for your body and need to back off a bit. I have had similar feelings before where it just feels like your bones are aching.
 
For me the answer is no. After I got thru that I am fine going all the weight I can lift. But I increase incrementaly not all at once. Cali's advice is good too so give that a try too.
Good luck sista and let us know plz!
 
That's great people you guys are great thank you.
I will keep you posted
Take care
Donna
 
Hi em. Sorry just got your post hun ,
Yeah small world! were bouts you from like? Lol nice to know I'm not the only northerner in here lol
Donna
 
No worries Donna,
I'm originally from Richmond (hence the screen name) but have been in a little village close to Heighington/Redworth for the last 8 years or so.
Are you right in Durham itself or Co. Durham?
I imagine you've got a good 'grunters room' style gym in Durham - we're lacking that down here, it's a large fitness centre I have to use
but I can't complain too much as the lycra clad cardio queens stay away from the top floor (free weights) mostly!
Em
 
Hey chika love to see your workout when you get time.
 
yorkshirelass said:
No worries Donna,
I'm originally from Richmond (hence the screen name) but have been in a little village close to Heighington/Redworth for the last 8 years or so.
Are you right in Durham itself or Co. Durham?
I imagine you've got a good 'grunters room' style gym in Durham - we're lacking that down here, it's a large fitness centre I have to use
but I can't complain too much as the lycra clad cardio queens stay away from the top floor (free weights) mostly!
Em
Click to expand...

This made me laugh! LOL I'm right there with ya on the cardio queens! ;)
 
Hey em ! Yeah I worked on a door in Richmond some old castle turned nightclub lol lovely place nice locals,
I'm originally from Consett but moved to Lanchester just outside Durham I love it here,
As for the gym I'm using same kind place as you lol I love the cardio queens they make me laugh coming out after a session looking just as they went in lmao!,

Donna
 
Hey Zedhed ..on mon I will start a day by day post on my routine what exercises I do for each body part. I do, mon-legs, tue-shoulders& traps,
Wed-chest& back, thur bi & tri, fri abs
Off weekends as I work night shift,
Get back to you soon
Donna
 
Looking forward to it sista!
 
Hey Zedhed as promised here is my Monday routine thank you for taking the time to look at it.
Mon legs
leg press 10reps 20k
10reps 30k
10reps40k
V squat. 10reps30k
10reps40k
10reos50k
Horizontal calf 10reps55k
10reps 65k
10reps75k
Seated leg curl. 10reps47k
10reps 54k
10reps61k
Power plate. 3x60scnds squats and lunges
 
Also my bf is a slight issue at the min so I get out on my bike 4 times per wk around 40mins
 
Tues shoulders. Bb row 2x10 20k
1x10 25k
Standing mil press. 2x10 25k
1x 10 30k
Arnold press. 3 x 10 12k

Db side raise 2x10 6k
1x10 8k

Lat raise. 2x10 8k
1x10 10k

Front raises. 3x10 8k

Bent lay raise. 2x10 8k
1x10 10k

Shrugs. Various sets and weights
 
Hi Donna,

So you've worked in Richmond hey - even smaller world!
I have a question about your shoulder day if you don't mind. Today was shoulders for me too. What's the difference between your Lateral raises and your DB side raises? I'm always on the look out for new shoulder moves as I find it the sexiest part.....plus it's the only body part on me at the minute where I can actually see muscles working and any definition while I'm training, bf is still so high all my hard work is still under lots of blubber! hehe

Em
 
Yep certainly is a small world hun,
Well I can only explain a side lateral raise as as if you have wings flapping lmao with weights in y hands
Sorry bout the explanation I'm terrible at putting things into words lol.
Donna
 
As for the bf don't let it phase you hun it's strange because I think when y least expect it you will see significant progress,keep up the hard work em you will get there chic
Donna
 
dmk777 said:
Well I can only explain a side lateral raise as as if you have wings flapping lmao with weights in y hands
Click to expand...

hahaha and I thought I was bad lmfao!!

right so I get your wingy thing, is your other shoulder excerise that you listed the side raise with arms out straight then, instead of bird like?

Thanks for the encouraging words - I sure hope you're right.
Em
 
Lol yeah hun straight infront of ya touch DBS side to side then raise one arm at a time lol.
Im not 100:/: bout my training routine as I made it up by researching other people's but seems to be working well .
Gud luck chic and your welcome!
 
dmk777 said:
Hey Zedhed as promised here is my Monday routine thank you for taking the time to look at it.
Mon legs
leg press 10reps 20k
10reps 30k
10reps40k
V squat. 10reps30k hey chika can you plz explain this? IDK it.
10reps40k
10reos50k
Horizontal calf 10reps55k
10reps 65k
10reps75k
Seated leg curl. 10reps47k
10reps 54k
10reps61k
Power plate. 3x60scnds squats and lunges
Click to expand...
Darn metrics......now I have to convert all this :faint:.
 
Lol sorry chic I Neva thought or I would of done it in lbs,
Much appreciated Zedhed
 
Thanks for the link Donna, yeah I think there was a misunderstanding somewhere there lol.
I've got all those covered on my shoulder days so I guess I'll just keep plugging away and hope when the bf's stripped it shows!
Your delts look great on your pics hun. I guess you won't get much bother on your doors eh!!
 
Yeah Hun I squat on a platform back onto a back board with shoulder pads then lift then back to squat on the sides there are plate weights . So basically your shoulders take the weight but legs do the work.
Hope that Helps chic
Thanks Z
 
Your very welcome Em glad I kinda helped lol!
I read your work out it looks fine chic,
Thanks for the compliment I think the pic on there is an old one so trying to get more pics up there more recent ones it's kinda hard as I train on my own,
I don't get too much trouble on the doors but I have a great door team so that makes all the difference.
 
Hey dmk. Aint no chic sista. Am your best bro! LOL But I love it when you call hun.:evil:
 
Oh my so sorry Z lol I'm only using the app on my phone so I'm unable to check out your pics until I get a chance to get online I only see your avitar! Sorry hun lol
Hope you don't mind me calling you Z.
Donna
 
Z is good sista.
 
Well Z now that we have your gender and name sorted were good to go lol!
Just a quick ? Wondered if you could help.
My body fat is around 15:/: now but I'm worried about getting it to low as I'm training to get big as I can do you think now is a good time to stop loosing bf and train it to muscle.

Thank you
Donna
 
Sorry chick lol but you achieved far more than me in losing bf so hands down you winning girl lol.x
 
Well my feeling is this.
Even tho you wanna get big and strong.....as long as you are loosing go on and take it down to 12%.
Then adjust your diet to protein rich. Maybe even consider using Var if your not against that.
For me at between 14 and 16% I still look fat.
 
Thanks Z that sounds right to me var sounds good but I'm currently running decca300 would that be ok.
 
Hi Z. Here's my wed chest and back.

Chest. 2x10 35k 77lbs
1x10 40k. 88lbs
Pec fly 1x10 33k 72lbs
1x10 40 k 88lbs
1x 10 47 k 103lbs
Pulley 1x10 42k. 92lbs
1x10 49k 108lbs
1x10 56k 123lbs
Finnish off 30k 66lbs -failure bench press


Back. Iso row. 3x10 30k 66lbs each side

Duel pulley row. 1x10 42k 92lbs
1x1o 49k 108lbs
1x10 56k 123lbs

Fly trap/delts. 1x10 33k 72lbs
2x10 40k 88lbs
 
WOW! you running deca and loosing weight? Dam gurl you really do have your diet dialed in but good! Deca makes is extremely difficult to shed fat and weight. Good for you!
 
dmk777 said:
Hi Z. Here's my wed chest and back.

Chest. 2x10 35k 77lbs dont know what excersize you are doing here :confused:
1x10 40k. 88lbs
Pec fly 1x10 33k 72lbs
1x10 40 k 88lbs
1x 10 47 k 103lbs
Pulley 1x10 42k. 92lbs
1x10 49k 108lbs
1x10 56k 123lbs
Finnish off 30k 66lbs -failure bench press bench is the bit money chest builder gurl so put it first in your lineup. That way you are fresh and get the most benefit from it.


Back. Iso row. 3x10 30k 66lbs each side gonna have to google this, dont know it...

Duel pulley row. 1x10 42k 92lbsWould like to see you move to Bent over BBL rows chika. You will always get more out of working with a BBL/DBLS then pullies or machines.
1x1o 49k 108lbs
1x10 56k 123lbs

Fly trap/delts. 1x10 33k 72lbs
2x10 40k 88lbs
Click to expand...
Think you might get more from upright rows BBL here.
 
Wey thank you!! Yeah I'm loosing slowly but apparently it's better just to loose a couple lbs a wk to ensure you don't burn muscle. Is this right do you think?
I'm only on my 2nd wk with the deca so could change yet tbh a friend recommended the deca as I hit a major plateau so it was just to break past that i read up and decided to take it ,
If after a couple more weeks my bf stays the same would it make more sense to loose bf after the cycle.

Thanks Z.
 
Very welcome chika!!:evil:
 
Hey Zed. Here's my final day. Bi and tris. Cheers matey!!


Bi
ez bar curl 1x10 10k 22lbs + bar
2x10 13k 28lbs + bar


3x10 one arm preacher curl
12k 26lbs

Incline preacher cuts 3x10 12k 26lbs

Hammer curls 1x10 8k 17lbs
2x10 10k 22lbs

Ez bar machine. 3x10 28k 61lbs




Tris close grip bench press 2x10.25k 55lbs
1x10 30k 66lbs


Bench dips x 20 10k 22lbs
X10 15k 33lbs

Lat pull down 3x10 33k 72lbs


Kick back db. 2x10 8k 17lbs
1x10 9k 19lbs

Over head ropes 3x21 k 46lbs
 
dmk777 said:
Hey Zed. Here's my final day. Bi and tris. Cheers matey!!


Bi
ez bar curl 1x10 10k 22lbs + bar
2x10 13k 28lbs + bar


3x10 one arm preacher curl
12k 26lbs IDK about these. To me they are not really that great. I would use Single Arm DBL curls instead.

Incline preacher cuts 3x10 12k 26lbs Loose this and add weight to your Hammer curls.

Hammer curls 1x10 8k 17lbs
2x10 10k 22lbs

Ez bar machine. 3x10 28k 61lbs Loose this and add wieght to your EZ bar curls.

IMO you are doing too many diff excersizes and not really using enough weight. Most peeps tend to get more on biceps with the philosophy Less Is More.
In my own workout I rarely even do direct biceps work. But I alsways do rows and frequently do pull ups or chin up and always do dips. All of these REALLY stimulate biceps. Oh and Dead LIfts.



Tris close grip bench press 2x10.25k 55lbs
1x10 30k 66lbs
Give this a thought. Instead of dropping weight on that last set, maybe try 3x8@55lbs....


Bench dips x 20 10k 22lbs
X10 15k 33lbs Move over to the dip station as soon as you can sista. Even if you are only doing negatives to get you started.

Lat pull down 3x10 33k 72lbs Am guessing that you are doing tri press/push downs on this?


Kick back db. 2x10 8k 17lbs
1x10 9k 19lbs To me these are awkward. Google French DBL press and see what you think. I am able to use much more weight with them.
Over head ropes 3x21 k 46lbs
Click to expand...
I would drop this and add weight to everything else above.
Again IMO you are overdoing it chika.
Have a gr8 weekend gurly!!:)
 
Hey Zed sorry to sound daft but which should I drop. ?

Great news though because I feel like I've been over doing it. Need to chill a bit lol!!

You too buddy take care !

RegArds

Donna
 
Doh!!! Sorry I get you now lol. Thanks so much I will start this next wk.
 
Oh and I'm with you with kick back they make me feel like smashing something lol.
 
dmk777 said:
Wey thank you!! Yeah I'm loosing slowly but apparently it's better just to loose a couple lbs a wk to ensure you don't burn muscle. Is this right do you think?
I'm only on my 2nd wk with the deca so could change yet tbh a friend recommended the deca as I hit a major plateau so it was just to break past that i read up and decided to take it ,
If after a couple more weeks my bf stays the same would it make more sense to loose bf after the cycle.

Thanks Z.
Click to expand...

I'd say yes...15% is pretty low for females..anything much lower and you're getting into competition bf and it's really tough to grow when you're that low, imo. If your primary goal is to build muscle, I'd eat to build..meaning eat at least at maintenance or a few hundred above. You can still lose bf or at least keep gaining it to a minimum but if your weight is continually dropping, I'd re-evaluate the cycle or your diet. Just my 2 cents though. :)
 
Thanks cg. Much appreciated I agree with you ,
Besides it's one less thing to worry about lol it's so much hard work isn't it.

Kind regards
Donna
 
Well just had my bf:/: properly and as I guessed before it was wrong my bf;/; is 21.05. Is this ok?

Thanks
Donna
 
For your health you should knock that down to around 16% suga.
 
Yeah thanks Zed I will get on that ASAP I learned from Rotten willow how to calculate an average lean mass also so means now I can keep a close eye on I'm getting on .

Cheers buddy!!
 
If you find that your having difficulty dropping that excess weight/fat look to that deca sista. That can really make it tuff to get it off.
 
Yeah I was thinking that Zed thanks
Do you think I should stop the cycle or carry on then loose xtra bf later ,
I was just starting to see some great gains in strength aswell lol.
Or I could try carry on the way I am with cardio 4x40 mins a wk see how i get on.

Good god Z it's so complicated to look good haha!

Thanks Bro!
 
Yeah sista I hear you!
I would just keep on with your cycle.
Keep an eye on your BP tho and def keep up on the cardio.
Also actually introducing a little bit more good fat into your diet could be a good thing.
What is your break down right now?
 
Great glad I don't have to stop I will keep my eye on bp at docs tomorrow I'll get a check then. I'm working on a 40:/: protein 40:/: carbs and 30:/: fats. I'm not bang on but think I'm near enough ,
Sorry to be a pain in the ass lol I think I worry too much I will get there a get a buzz out of a challenge so I'm on it now!!

Thank you ZEd!!
 
My pleasure suga!
 
Hey there , now that i need to get shot of some bf do you think I should drop my protein intake. I'm currently taking 150g a day may b cut to 100g? I understand it's supposed to be 1.2-2g per kg of lean body (I'm sure I read that on a thread on here) if that's the case I think I'm taking a little to much.

Thanks people's any advice you can offer would be great.

Donna
 
Hey suga,
Nope dont drop protein. Drop your carbs a little bit and increase your healthy fats.
PM my man RADAR asap.
He will get you g2g.
Also would be a good idea for you to start a personal log on FitDay.
This way you know exactly what you are eating.
Also muscle weighs more then fat so do not rely on your scale.
Check out AccuMeasure online. I swear by mine and its cheap.
 
Hey Zed. Just got fitday app for my phone wow it's great can't believe I've never heard of it before.


Once again you rock!!
 
Anythin fo you suga!
 
Hey Zed totally rearranged tri n bi training with the help of you and Radar went in heavy with ez bar 3x10 34k
Xfailure 50k
One arm db curls 3x10 12k
X failure 14k
Hammer curls 3x10 10k
Xfailure 13k
 
Tris closed grip bench

3x8 30k
X failure x40 k

French db ( loving these so much easier than kick bk and feel more affective ) 3x10 10 k


Lat pull down for tris 3x10 33k
X failure @ 44k


Thanks fellas! First time av felt the real burn for ages lol

Donna
 
Looking real good suga. Nice that we could help you out chika.
How did RADAR do with you and diet?
 
Hey there Z! Yeah feels much better and lifting heavier is always good lol ,
Radar was brilliant put me in the right direction of what foods and when so along with that and you recommending fitday to keep a diary I'd say I'm sorted. Also got me some fish pills lol,
Thanks Z!!
 
Good for you suga glad to hear it!
Now go Kill that shit!!
 
Thank you Zed I'm on it lol!! Was aching yesterday morning so must be working "no pain no gain" lol.

Speak soon Hun.
 
Kill that shit gurl!
 
Hey Donna,
Just checking in to see how you're doing? Busy with work over the weekend?

Have you got your food sorted and on track now? I need to concentrate on eating more this week. I know exactly what to eat and when, but with being a bit poorly I've
just not being eating enough tut tut. Think that's probably the main reason i'm so knackered all the time and struggling to fight the kids germs!
Hope everything's going well with your training hun,
Em x
 
yorkshirelass said:
Hey Donna,
Just checking in to see how you're doing? Busy with work over the weekend?

Have you got your food sorted and on track now? I need to concentrate on eating more this week. I know exactly what to eat and when, but with being a bit poorly I've
just not being eating enough tut tut. Think that's probably the main reason i'm so knackered all the time and struggling to fight the kids germs!
Hope everything's going well with your training hun,
Em x
Click to expand...

Hey Chic! Yeah I'm gud thank you weekend was hectic glad it's over lol!
Sorry your still feeling Ill there's nowt worse like and with you having kids to look after makes it hard to get time to chill and get betta hope you pull round soon Em,
Yeah Radar gave me some info to sort my diet out started weighing all my food lol and keeping a diary on fitday was really impressed with that got the app on my phone it's great,
I have no problems eating lol I fact quite the opposite for me I have to try hard not to over eat! Haha.
Anyway nice of you to check on me Em thanks ,
Take care hope your feeling betta soon.

Donna x
 
Glad you enjoying that FitDay suga!
 
Yeah Zed it's really handy feel in control of my diet now were as before it was allot of guess work.
Hope your well Zed!!

Your mate
Donna
 
A little bit sore but thats all good. Heavy bench and rows today, 245 Lbs in each. 5x5!
 
Good god Zed that's amazing lol you go sunshine! Rip the place apart lol.

Donna
 
WOW that right there is SWEET sista!
Thanks suga!
 
Sup chika?
 
Hey ! Nothing matey just been away for a couple days with the other half so haven't been on,
How are you Zed hope your well .
Training still going really well ATM still seeing great gains in strength and noticing gains in size lol getting there.
 
Oh and one slight problem started to get slight saw throat but seems to go back to normal just before my next jab other than that just all + sides.

Back to work tomorrow after a week off time certainly does fly when y having fun ! Lol
 
Glad you had a good time chika. Now go kill that shit!
What do you mean "just all + sides"? Are you getting sides from the Deca?
Let me know sista.
 
Thanks buddy!! No just good things Zed gains ect! The only slight side is the sore throat slight horseness ,
 
I dont really think thats a side from the deca.....
Check out yorgys pics. She doing so dam good. Inspirational for all of us.
 
Hey there thank you! Ok Zed thats good news I'm going to drop yorky a line now she's killing it big time! Cheers buddy
 
Tell her HI for me.
How are your workouts etc going suga?
 
Hey bro! Can't believe yorkys progress it's off the map you hit the nail by saying she's an inspiration,
My workouts are hardcore ATM compared to before my gains are excellent ,
Anyway how is my big bro. I read your link dam you are an animal Zed well done sunshine !
 
Thanks sista. Knowing you all looking in on me really does help me focus and really go after killin that shit with a vengence!
Get you some of your workouts up here love, wanna see what you up to!
Looking forward to it chika!
 
Same goes for us Zed it's that extra push we need getting support from you guys, this forum is the best one out there IMO

I will post you up my training as the week goes on cheers buddy !
 
Hey chika supp?
 
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