My Workout.. your thoughts?

[RachelM]

Hi everyone, for those who haven’t read my intro, I am just a beginner and now on week 20 of a beginners workout.

It consists of a full body workout twice a week, and I have just added cardio (3 times per week for ½ hour each session) in at week 14. See below for my workout this week.

I have been adding weight when I can, and have probably added weight on each exercise once a month (approximately) for example I have added weight this week on SLDL and next week I will look to add weight on squats.

The instruction with this workout was do not train to failure, the goal is to get out all of the reps per set with good form and increase the weights over time. This has been the case for everything here, but biceps. Like a naughty girl I did train till failure on biceps on a few occasions and ever since I have struggled, have had to drop weight and even now the 7kg is a struggle. Is this normal, how do you push though this, is it psychological?

Also, is this workout ok? Does it cover the muscle groups I should be working? I really am a beginner and I have just taken this workout from the stickies, so someone else’s opinion would be great.

I also would like to ask because I have been reading everyone else’s logs and everyone else seems to be doing split workouts, I know this is a big debate, but should I continue what I am doing until I stop seeing gains?

My diet has been all over the place over the last month with Christmas, New Years and with me being on holidays, but thankfully I’m settling back into a routine. I vary with eating 1600 to 2200 calories per day and the splits vary in a big way, I will start being more diligent on fitday and give more accurate info. I will save my diet questions until I am back in a routine.

My goals are body recomp, I’m 5’6 and I am approx 132 pounds (or I was about a month and a half ago) I guess I was/am what you call skinny fat (although I'm now changing) and my goals are to be a strong, fit and have a hard muscular body.

Oh and I work in kilos not pounds..so I’ve included a conversion
Here’s my workout this week:
Monday
DB Bench Presses
8kg x 8 (17.6 pound DB)
9kg x 8 (19.8 pound DB)
12.5kg x 8 (27.5 pound DB)
12.5kg x 8

DB Bent-Over Rows
8kg x 8 (17.6pound DB)
9kg x 8 (19.8 pound DB)
12.5kg x 8 (27.5 pound DB)
12.5kg x 8

DB Curls
5kg x 8 (11 pound DB)
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
7kg x 8

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8


Stiff-Legged Deadlifts
20.5kg x 10 (45.1 pound)
28kg x 10 (61.6 pound)
45kg x 10 (99 pound)
45kg x 10

Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 10 (35.2 pound)
16kg x 10 (35.2 pound)


Squats
I still don’t know how to use the rack so I am just using a barbell (what the guys use for curls) which I lift over my head onto my shoulders, I was just using DB’s until the start of December
14kg x 10 (30.8 pound)
16kg x 10 (35.2 pound)
22.5kg x 10 (49.5 pound)
22.5kg x 10

Hanging Knee Ups/Leg Raises
10 reverse crunches (warm up)
10 hanging knee raises
10 hanging knee raises
10 hanging leg raises


Tuesday

Cardio
15 min rower
15 min bike
Your comments and questions & answers are much appreciated.
Cheers
Rachel

 

[Rebecca D]

I like this workout. It is easy for someone starting out but also good for anybody. Two good full body workouts and three cardio days is great. Heck, every once in a while I will throw in a week of full body workouts for fun.

Rebecca D

 

[Rebecca D]

I think full body workouts are a great way to get started. Two days a week plus three days cardio is good. Once you feel comfortable you can split up your workout if you want to, but don't underestimate the power of the full body workout. I still take a week every now and then and do full body.

Good Luck

Rebecca D

 

[RottenWillow]

I think full body workouts are totally appropriate for a beginner. Only thing I'd suggest is to ensure you continue to have sufficient energy remaining to properly work those muscle groups later in the workout.

Splits really only become necessary when the intermediate trainee needs to begin to add volume to encourage continued adaptation and it simply becomes too much work for a single workout. I think quite often people split out of convenience with their daily schedule rather than an actual demand by their body.

 

[RachelM]

Thanks Rebecca, that's part of the reason I chose this because as a beginner I have had to learn how to do each exercise and in this respect this routine is not overwhelming. Whereas if I would have to learn 5 new lifts each day I couldn't cope. I don't have that much time, not now anyhow.

The cardio days I'm just in and out, 2 lots of 15min is easy to get your head around, and it's easy to push hard because the countdown from 15 mins to nil is not long.

Rotten Willow, I am really conscious of having enough energy , the weights I needed for arms weren't available one day and I did squats & SLDL's first and that trashed me for the rest of the workout. I find if I do upper body first and then lower, I am able to push more.

I have a question for you about the bicep curl problem, I pushed to failure straight away then I started struggling, I have lowered the amount of weight but I'm still struggling.. I feel like a bit of a cock mentioning it because I know the weight is light and but nonetheless, I am still struggling!! After about 4-5 reps in it's just like my muscle doesn't want to contract, I put 100% of mental effort into it and it just contracts at snails pace, then it just stalls.

I am using DB's, and it is my right that is stalling, but I am hesitant in adding weight to my left because I'll be lopsided. Or should I just go to barbell curls and in that way as I increase my left my right will have to follow???

It’s frustrating because I have gone down rather than up in weight, I have lifted more than this? Do I just need to harden the f@*k up and push through?

 

[RachelM]

Wednesday

30 mins cardio
15 min elliptical
15 min rowing machine

Breakky
1/3 cup oatmeal made with water
1/3 cup milk
1 peach

Missed morning snack... too much work

1 latte 2 sugars

Lunch
95g tuna
2 eggs

Snack 1
95g tuna
80g yoghurt

Snack 2
95g tuna

Dinner
250g kangaroo sausages
homemade mash potato
1/2 cup Carrots
1/2 cup Beans


After dinner (I don't normally eat now but it's the remnants from Christmas, there's one piece left and as it's made by mum I cannot throw it out) Also missing mid morning snack made me ravenous all afternoon.
Christmas pudding
Cream

Total calories
1702 (26%F 33%P 40%C)

 

[shirlene29]

this is going to sound weird..but were you using the rower when you started to have problems with the bicep excercises?

I don't know what grip you use and I'm of two minds about this...one youre wearing out your arms on the rower by using an underhand grip...or two..if thats not the case...give that a try for some building...an underhand grip on the rower

I'm assuming you're using a concept model rower or the likes with the wooden 'handle"

 

[shirlene29]

and I reread your post on the subject..is it possible you damaged a tendon in your elbow?? however mildly?

 

[RachelM]

I have noticed a dull... something... in the back of my elbow above the joint. I wouldn't call it pain, it's barely there, but it is there.

I was only using the rower for warm ups when the problem started and it's been happening for a while now..

I use an overhand grip (palms to the floor) and it's one of those really old wooden handle machines.. not many people use them at the gym I go to probably because they are they oldest thing there , but last night there was a person using a one over/one under grip and I thought interesting.. I hadn't even thought of changing grip.

I guess I could have tweaked something and have never given it an opportunity to heal, should I stop the biceps curls for a week or so and see if there's improvement?

 

[shirlene29]

maybe try RICE for a a cpl of days on the area where you felt pain and give the biceps a small break and see where youre at

even the new machines look pretty fossilized...you should see the looks my husband and I get hopping on the only two machines in the gym...heh..and we live in a community that has a lot of rowing teams
plus Im just starting to look obviously pregnant and his arm is violently scarred up from a motorcycle accident...so we're quite the pair on these things..

anyway..yeah...it sounds like a concept 2 machine...google them, they have a website and you can check out all kinds of grips...my physical therapist actually got me into rowing a few months back and showed me good form on a rower along with a handful (no pun) of grips to try out to work different muscles while im at it..its become my favorite piece of cardio equipment

 

[RachelM]

Oh and congrats on the little-one, Shirlene.

I saw a girl last night in the gym that was probably 5 or 6 months along, she was only stretching, but I imagined her lifting weights and I thought, wow, that would be impressive.

 

[shirlene29]

Oh and congrats on the little-one, Shirlene.

I saw a girl last night in the gym that was probably 5 or 6 months along, she was only stretching, but I imagined her lifting weights and I thought, wow, that would be impressive.

thanks

Im about 5 mths...my gym peeps just look at me like I have the plague...lol

 

[RachelM]

maybe try RICE for a a cpl of days on the area where you felt pain and give the biceps a small break and see where youre at

even the new machines look pretty fossilized...you should see the looks my husband and I get hopping on the only two machines in the gym...heh..and we live in a community that has a lot of rowing teams
plus Im just starting to look obviously pregnant and his arm is violently scarred up from a motorcycle accident...so we're quite the pair on these things..

anyway..yeah...it sounds like a concept 2 machine...google them, they have a website and you can check out all kinds of grips...my physical therapist actually got me into rowing a few months back and showed me good form on a rower along with a handful (no pun) of grips to try out to work different muscles while im at it..its become my favorite piece of cardio equipment

I will RICE it... and give it a break, it's not painful but it's a dull oddness, Shirlene, thanks for the advice.

That's funny with you and your husband, I can picture it, I can also picture you both going hell for leather on it... there's this one little guy at my gym that gets on it and rows a million miles an hour, it's really loud and if you have never seen him before it's a real headturner!!! I can picture you both like that... and people moving backwards.. giving you space... Ha ha ha.. I love it!!!

It is a concept 2 machine, I will research the grips and try some out. I really like it as well, I feel that it's better value for time put in, it gets my heart racing.. Plus it's positioned in the dumbell/kettlebell/stretching area so I can check out what others are doing for excercises. Discreetly of course

 

[shirlene29]

I will RICE it... and give it a break, it's not painful but it's a dull oddness, Shirlene, thanks for the advice.

That's funny with you and your husband, I can picture it, I can also picture you both going hell for leather on it... there's this one little guy at my gym that gets on it and rows a million miles an hour, it's really loud and if you have never seen him before it's a real headturner!!! I can picture you both like that... and people moving backwards.. giving you space... Ha ha ha.. I love it!!!

It is a concept 2 machine, I will research the grips and try some out. I really like it as well, I feel that it's better value for time put in, it gets my heart racing.. Plus it's positioned in the dumbell/kettlebell/stretching area so I can check out what others are doing for excercises. Discreetly of course

No prob! if the RICE doesn't pan out come back and revive this thread...im sure there will be more advice by morning

with the RICE...really make sure you ice it at twenty minute intervals...I had an elbow injury that seriously never healed until I got compliant about ice...then it was like a miracle cure

I like the rowers because you're perceived exertion is pretty low when in reality you're kicking your own butt..plus its joint friendly

and I overtly watch other people work out for ideas...lol...maybe I should try to be more discreet..haha

good luck

 

[RachelM]

Ha ha ha... It's probably obvious that I'm checking others out as well... oh well

Ok ICE 20 minute intervals, will do!!

I'm going to be treating this thread as a log,.mainly because I said I would start up a log to record my progress, but also because I don't have very much experience and knowledge on fitness & nutrition so I'm interested in getting others opinions.

How long did it take for your elbow to heal up once you were ice compliant?

 

[RottenWillow]

Thanks Rebecca, that's part of the reason I chose this because as a beginner I have had to learn how to do each exercise and in this respect this routine is not overwhelming. Whereas if I would have to learn 5 new lifts each day I couldn't cope. I don't have that much time, not now anyhow.

The cardio days I'm just in and out, 2 lots of 15min is easy to get your head around, and it's easy to push hard because the countdown from 15 mins to nil is not long.

Rotten Willow, I am really conscious of having enough energy , the weights I needed for arms weren't available one day and I did squats & SLDL's first and that trashed me for the rest of the workout. I find if I do upper body first and then lower, I am able to push more.

I have a question for you about the bicep curl problem, I pushed to failure straight away then I started struggling, I have lowered the amount of weight but I'm still struggling.. I feel like a bit of a cock mentioning it because I know the weight is light and but nonetheless, I am still struggling!! After about 4-5 reps in it's just like my muscle doesn't want to contract, I put 100% of mental effort into it and it just contracts at snails pace, then it just stalls.

I am using DB's, and it is my right that is stalling, but I am hesitant in adding weight to my left because I'll be lopsided. Or should I just go to barbell curls and in that way as I increase my left my right will have to follow???

It’s frustrating because I have gone down rather than up in weight, I have lifted more than this? Do I just need to harden the f@*k up and push through?

They could be overtrained, Rachel. People overlook the fact that the bis and tris get worked a lot. When you do pulldowns or rows you work bis pretty hard. When you bench or overhead press, you also work tris. Unless your body is fairly tolerant to volume, you can overwork the upper arm muscles pretty quickly.

Try doing isolation work for the upper arms only one time per week and see how that goes.

 

[shirlene29]

Ha ha ha... It's probably obvious that I'm checking others out as well... oh well

Ok ICE 20 minute intervals, will do!!

I'm going to be treating this thread as a log,.mainly because I said I would start up a log to record my progress, but also because I don't have very much experience and knowledge on fitness & nutrition so I'm interested in getting others opinions.

How long did it take for your elbow to heal up once you were ice compliant?

only a few days then i eased back into things...

I injured it because my partner dropped her end of the stretcher and I caught it with a 240 lb patient on it...plus 80 lbs for the stretcher

I didn't drop the guy tho!!!

I reinjured the same spot a few years later by catching a motorcycle (R6) from falling off the back of a compact pickups....JUST missed it hitting the ground...that hurt like hell, but it was a customers bike.

anyway, both times I was very weak in that arm until the inflamation calmed down...the sheathing gets inflamed around the tendons and causes issues.


what RW said about overtraining can be really likely....especially because your cardio consists of something that also works muscles...

 

[RachelM]

They could be overtrained, Rachel. People overlook the fact that the bis and tris get worked a lot. When you do pulldowns or rows you work bis pretty hard. When you bench or overhead press, you also work tris. Unless your body is fairly tolerant to volume, you can overwork the upper arm muscles pretty quickly.

Try doing isolation work for the upper arms only one time per week and see how that goes.

RW, I have just had a look through different isolation moves... because the bench press & bicep curl works biceps & the DB row and military press work triceps.. do you mean cut them out? How does this sound??

Twice per week
Barbell Front Raise
Dumbell Lateral Raise
Barbell Pullover (I know this also works tri's but I don't know what else will work lats that isn't compound)
Shrug
Flies (there is a pec deck a the gym)

Once per week
Skull Crusher
Bicep Curl

only a few days then i eased back into things...

I injured it because my partner dropped her end of the stretcher and I caught it with a 240 lb patient on it...plus 80 lbs for the stretcher

I didn't drop the guy tho!!!

I reinjured the same spot a few years later by catching a motorcycle (R6) from falling off the back of a compact pickups....JUST missed it hitting the ground...that hurt like hell, but it was a customers bike.

anyway, both times I was very weak in that arm until the inflamation calmed down...the sheathing gets inflamed around the tendons and causes issues.

what RW said about overtraining can be really likely....especially because your cardio consists of something that also works muscles... .

Well the icing has begun!! I'll modify my workout tonight and I don't exercise over the weekend so it will get a few days rest..

At least you have interesting stories about the damage..nice save of the patient. I hope he realised what you did.

As for the bike... you would have been a hero if you managed to catch it off a pickup.. I've tried to catch a gixxer from falling off a side stand and couldn't do it.. I managed to lay it down gently but there's no way I could have held it up.. and that's from ground level.. good work from height!!

 

[RachelM]

Thursday

Cardio
15 mins bike
15 mins eliptical

Breaky
1/3 cup of oatmeal prepared with water
1/3 cup of skim milk
stewed apricots

Snack
1 latte 2 sugars

Meal
3 eggs

Snack
1 chicken leg

Meal
1 chicken breast

Snack
50g of chicken

Meal
beef & vege stir fry with egg noodles

Total Calories 1825
P 39% F 36% C 25%

 

[shirlene29]

RW, I have just had a look through different isolation moves... because the bench press & bicep curl works biceps & the DB row and military press work triceps.. do you mean cut them out? How does this sound??

Twice per week
Barbell Front Raise
Dumbell Lateral Raise
Barbell Pullover (I know this also works tri's but I don't know what else will work lats that isn't compound)
Shrug
Flies (there is a pec deck a the gym)

Once per week
Skull Crusher
Bicep Curl



Well the icing has begun!! I'll modify my workout tonight and I don't exercise over the weekend so it will get a few days rest..

At least you have interesting stories about the damage..nice save of the patient. I hope he realised what you did.

As for the bike... you would have been a hero if you managed to catch it off a pickup.. I've tried to catch a gixxer from falling off a side stand and couldn't do it.. I managed to lay it down gently but there's no way I could have held it up.. and that's from ground level.. good work from height!!

nah the patient was a psyche dialysis patient...a frequent flyer and he always hated me...lol

the motorcycle remained largely unscathed..but not totally...and I was the one who dropped it to begin with...lolol

 

[RachelM]

nah the patient was a psyche dialysis patient...a frequent flyer and he always hated me...lol

the motorcycle remained largely unscathed..but not totally...and I was the one who dropped it to begin with...lolol

Eggh, two incidences with the bike and it wasn't yours... was there a third?? Or were you barred from being near it?

 

[zedhed]

Hi Rachel,
This workout is ok for a beginner. But at 20 weeks in you should be thinking about changing it up a little bit. Comments below in this color.

Hi everyone, for those who haven’t read my intro, I am just a beginner and now on week 20 of a beginners workout.


It consists of a full body workout twice a week, and I have just added cardio (3 times per week for ½ hour each session) in at week 14. See below for my workout this week.

I have been adding weight when I can, and have probably added weight on each exercise once a month (approximately) for example I have added weight this week on SLDL and next week I will look to add weight on squats.

The instruction with this workout was do not train to failure, the goal is to get out all of the reps per set with good form and increase the weights over time. This has been the case for everything here, but biceps. Like a naughty girl I did train till failure on biceps on a few occasions and ever since I have struggled, have had to drop weight and even now the 7kg is a struggle. Is this normal, how do you push though this, is it psychological?

Also, is this workout ok? Does it cover the muscle groups I should be working? I really am a beginner and I have just taken this workout from the stickies, so someone else’s opinion would be great.

I also would like to ask because I have been reading everyone else’s logs and everyone else seems to be doing split workouts, I know this is a big debate, but should I continue what I am doing until I stop seeing gains?

My diet has been all over the place over the last month with Christmas, New Years and with me being on holidays, but thankfully I’m settling back into a routine. I vary with eating 1600 to 2200 calories per day and the splits vary in a big way, I will start being more diligent on fitday and give more accurate info. I will save my diet questions until I am back in a routine.

My goals are body recomp, I’m 5’6 and I am approx 132 pounds (or I was about a month and a half ago) I guess I was/am what you call skinny fat (although I'm now changing) and my goals are to be a strong, fit and have a hard muscular body.

Oh and I work in kilos not pounds..so I’ve included a conversion
Here’s my workout this week:
Monday
DB Bench Presses
8kg x 8 (17.6 pound DB)
9kg x 8 (19.8 pound DB)
12.5kg x 8 (27.5 pound DB)
12.5kg x 8
Consider moving to the Oly bar for your bench. This will help your strength improve more quickly. You are ready for that jump.

DB Bent-Over Rows
8kg x 8 (17.6pound DB)
9kg x 8 (19.8 pound DB)
12.5kg x 8 (27.5 pound DB)
12.5kg x 8
Same here.

DB Curls
5kg x 8 (11 pound DB)
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
7kg x 8
With the strain that you have I would suggest loosing the curls alltogether. Your biceps get indirect activation in your rows and SLDLs.

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8
Continue with this. Dont be afraid to add weight, you are ready for it.


Stiff-Legged Deadlifts
20.5kg x 10 (45.1 pound)
28kg x 10 (61.6 pound)
45kg x 10 (99 pound)
45kg x 10
If you are not using a barbell move on to that. I would suggest going down to 8 reps and adding weight for 4-6 weeks. This will be beneficial to you.

Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 10 (35.2 pound)
16kg x 10 (35.2 pound)
You should work your calves at higher reps if you can. If you cant then continue as you are. Try for 12-15 reps per set.


Squats
I still don’t know how to use the rack so I am just using a barbell (what the guys use for curls) which I lift over my head onto my shoulders, I was just using DB’s until the start of December
14kg x 10 (30.8 pound)
16kg x 10 (35.2 pound)
22.5kg x 10 (49.5 pound)
22.5kg x 10
Have someone show you how to use the rack. You are discounting yourself here. Once you feel comfortable with the rack you can increase your weights saftly. Also have an experienced person do a form check for you. I am meaning one of the big guys that uses a lot of weight on the squat bar and when he squats he goes past parallel.

Hanging Knee Ups/Leg Raises
10 reverse crunches (warm up)
10 hanging knee raises
10 hanging knee raises
10 hanging leg raises
Try to get in higher reps.


Tuesday

Cardio
15 min rower With your strained bicep I would drop this for now and do 2 sessions on the bike or something like that.
15 min bike
Your comments and questions & answers are much appreciated.
Cheers
Rachel

Ok, by now your body is pretty used to lifting the added weight. So you should feel free to add weight in everything.
Keep on posting on here and best of luck to you.
Also CONGRATS cuz youre now a workout chika.

 

[RachelM]

Thanks Zedhead for the comment... I had already completed Fridays workout when I read them but I included most of your suggestions on Mondays workout.

Mondays Workout

Bench Presses
16kg x 8
18kg x 8
25kg x 8
25kg x 8
Moved to the bar, felt good

DB Bent-Over Rows
16kg x 8
18kg x 8
25kg x 8
25kg x 8
Moved to the bar, I will add more weight on Friday.


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8


Stiff-Legged Deadlifts
20.5kg x 10 (45.1 pound)
28kg x 10 (61.6 pound)
45kg x 10 (99 pound)
45kg x 10
Zedhead, I just added weight last week, next week I will drop down to 8 reps and add more weight

Single Leg Calf Raises
8kg x 15 (17.6 pound)
12kg x 15 (26.4 pound)
16kg x 15 (35.2 pound)
16kg x 15 (35.2 pound)


Squats
16kg x 10
20kg x 10 empty bar
30kg x 10
30kg x 10

I was a step ahead, Zedhead, on Friday I asked someone how to use the rack (but not for form) so on Friday and Monday I was able to use the rack and go up more weight, I think I will add some again on Friday.

Hanging Knee Ups/Leg Raises
10 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises

I haven't tracked my eating on Fitday for the weekend/Monday so wont post it up, but I'm sure I didn't consume enough calories. I must eat more over the weekend!!

Anyhow my right arm feels great, thanks to the icing, thanks Shirlene.

 

[Roxy722]

Great job Rachel! Sounds like you're making good progress!

 

[shirlene29]

glad to of helped RachelM...inflammatory injuries are weird and insidious

good to hear its better and you're back on track

 

[RachelM]

Thanks girls, I'm gettng stronger, slowly but surely!!

 

[RachelM]

Tuesday

15 min eliptical
15 min bike

 

[zedhed]

Hey Rach I think your gonna like moving things up. You will start seeing results and thats gonna get you more pumped up for your workouts! You have an excellent strength workout right there. Feel free to PM me if you want for any questions chika.
Gr8 job on changing it up.
On your squats ok to add weight but not too fast. You dont want to sacrifice correct form for weight on anything.
Keep it up girly!

 

[Island_Girl]

Looking good in here!!! Keep it up!

 

[RachelM]

Thanks Island girl and Zedhead.

My eating is on track, I've been a bit slack putting it in fitday, but I've been following a similar eating plan to what I've posted up.. I'm feeling good!!

I'm about to head to the gym now... I'm looking forward to it, enjoy your weekend ladies!!

 

[zedhed]

Hey there I aint no lady chika!

 

[RachelM]

Cough cough.... sorry Zedhead, and have a good weekend to the gents as well.

 

[RachelM]

Fridays Workout

Bench Presses
16kg x 8
18kg x 8
25kg x 8
25kg x 8
Feeling good

DB Bent-Over Rows
16kg x 8
18kg x 8
25kg x 8
25kg x 8
My elbow felt a bit creeky so I didn't add more weight, but muscles are ready to go!!!!!



Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8


Stiff-Legged Deadlifts
20.5kg x 10 (45.1 pound)
28kg x 10 (61.6 pound)
39.5kg x 10
39.5kg x 10
I have only been lifting heavy on on day for the SLDL, I will drop down to 8 reps next week and up the weight on Monday.

Single Leg Calf Raises
8kg x 15 (17.6 pound)
12kg x 15 (26.4 pound)
16kg x 15 (35.2 pound)
16kg x 15 (35.2 pound)


Squats
16kg x 10
20kg x 10 empty bar
30kg x 10
30kg x 10


Hanging Knee Ups/Leg Raises
10 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises

Everything is feeling good... whoooo hoooo!!!

 

[zedhed]

Hey chika on the elbow continue with the RICE.
Also get a tennis ball or something similar.
Put that ball between the back of your arm-triceps and a counter top.
Roll the ball around getting the inside and outside parts of you arm too. You might even wanna continue that down into the meaty parts of your forarm.
What specific lifts if any make it worse?

 

[zedhed]

Fridays Workout

Bench Presses
16kg x 8
18kg x 8
25kg x 8
25kg x 8
Feeling good
Do not flair your elbows. Try to keep them pointing forwards, not out to the sides.

DB Bent-Over Rows
16kg x 8
18kg x 8
25kg x 8
25kg x 8
My elbow felt a bit creeky so I didn't add more weight, but muscles are ready to go!!!!!
Give details here plz.



Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8
You should be holding the dbls so that your palms face your bod, but here you can flair your elbows.


Stiff-Legged Deadlifts
20.5kg x 10 (45.1 pound)
28kg x 10 (61.6 pound)
39.5kg x 10
39.5kg x 10
I have only been lifting heavy on on day for the SLDL, I will drop down to 8 reps next week and up the weight on Monday.
This will be kinda detailed...
To do this properly you dont just bend over at your waist.
What you want to do is, as you are bending at the waist you need to be reaching backwards with your butt. Your knees can bend a little bit. But it is important to "reach" back with your butt. Also as you are going to the upright position you want to flex those butt cheeks.


Single Leg Calf Raises
8kg x 15 (17.6 pound)
12kg x 15 (26.4 pound)
16kg x 15 (35.2 pound)
16kg x 15 (35.2 pound)
Move up to 20 reps here. Calves take a lot of work.


Squats
16kg x 10
20kg x 10 empty bar
30kg x 10
30kg x 10
You are going just past parallel? Also have your feet just a little bit wider then your shoulders.

Hanging Knee Ups/Leg Raises
10 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises

Everything is feeling good... whoooo hoooo!!!

Doin dam good girly. Am impressed!

 

[Roxy722]

Good job Rachel! Keep it up!

 

[RachelM]

Good job Rachel! Keep it up!

Thanks Roxy

 

[RachelM]

Thanks for taking an interest Zedhead! I will try rolling the tennis ball. I am being concious of what's irritating my elbow, but I'll report back after tonight. But here's the answers to your comments...

Bent-Over Rows
I could lift the weight easily, but the motion in my right elbow wasn't smooth/fluid. Probably about half an hour later I straightened my arm and my elbow cracked and then the motion felt fluid again???

Overhead DB Presses
You should be holding the dbls so that your palms face your bod, but here you can flair your elbows.
I haven't been doing this, I have been doing these with my palms facing front away from the body, I will change it tonight.

Stiff-Legged Deadlifts
To do this properly you dont just bend over at your waist.
What you want to do is, as you are bending at the waist you need to be reaching backwards with your butt. Your knees can bend a little bit. But it is important to "reach" back with your butt. Also as you are going to the upright position you want to flex those butt cheeks.
I have been doing the squeeze, but haven't been 100% concious of the moving my butt back, I will do it tonight.

Single Leg Calf Raises
Move up to 20 reps here. Calves take a lot of work.
Will do!!!

Squats
You are going just past parallel? Also have your feet just a little bit wider then your shoulders.
I'm going past parallel, howver I am keeping focused on not leaning too far forward.


My weekend went well and I'm happy to say that my eating was on track over the weekend.. I'm back to the gym tonight

 

[shirlene29]

the crack fluid feeling was explained to me at PT like this...the crack you hear is a little less important then the sensation you get afterwards (its not actually harmful) in that its usually caused by synovial fluid working its way back into the joint...which is good
I actually hear something like...liquidly tinkling noises in my neck from it..hard to describe but its synovial fluid working into the facet joints

keep up the RICE, and try to see what bothers it like zed said

 

[Rebecca D]

Great progress so far. With elbow pain sometimes switching exercises can make a world of difference. For instance, I used to stop curling when my elbow hurt, but I have found that I can still do dumbbell hammer curls without much pain.


Rebecca D

 

[RachelM]

The crack did feel good, it happened again last night in my first set of rows and the elbow felt fine afterwards!!! Why does the fluid drain away?

I paid close attention to my elbow last night and I can feel it during my bench presses & rows, but it is not straining, I can feel it being used, if that makes sense.

I have had two instances where it felt strained and neither is workout related- once when I was on on the phone for 1/2hour where I had my elbow bent and the phone to my ear, when I straightened it, it did not feel good... And the other was I slept on my stomach on my arms, then when I straightened it it did not feel great as well.

The ricing is really soothing it and I will keep it up. I have stopped the rowing machine and db curls for the time being. When I start doing biceps again I will see what the hammer curls feel like, thanks Rebecca for the suggestion.

Mondays Workout

Bench Presses
16kg x 8
18kg x 8
25kg x 8
25kg x 8
Not so much of a struggle last night, this weight is getting easier, will think of adding weight soon.


Bent-Over Rows
16kg x 8
18kg x 8
27kg x 8
27kg x 8

Added more weight, last few reps were quite tough but managed to get through.


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8

Tried with palms facing towards me, felt easier and more natural.


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
28kg x 8 (61.6 pound)
48kg x 8
48kg x 8

Set new PR.. dropped reps and added more weight. Very happy.


Single Leg Calf Raises
8kg x 20 (17.6 pound)
12kg x 20 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Upped the reps... ouch... calf burn!!!!!


Squats
16kg x 10
20kg x 10 empty bar
30kg x 10
30kg x 10


Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises



Overall, very good workout. Upped the weight on SLDL & rows and the reps on calf raises..
Happy with the bench presses, last time I upped the weight it was a struggle and last night was the first time I noticed it to be easier... which means, I'm getting stronger.. yeahhhh!!!

 

[RachelM]

Tuesday
1/2 hour cardio
15 min bike
15 min eliptical

Thurs
45min brisk walk


I'm still feeling DOMS on my calves... I don't think wearing high heels helped

 

[zedhed]

Hey Rach wearing the high heels is actually gr8 for calve development. Maryln Monroe said high heels are a girls best friend for sexy calves.
So wear em if you got em and keep those calves sexy!

 

[RachelM]

That's good to hear Zedhead, I wear heels to work everyday, come on calves.. be sexy!!! Ha ha ha

 

[zedhed]

The crack did feel good, it happened again last night in my first set of rows and the elbow felt fine afterwards!!! Why does the fluid drain away?

I paid close attention to my elbow last night and I can feel it during my bench presses & rows, but it is not straining, I can feel it being used, if that makes sense.

I have had two instances where it felt strained and neither is workout related- once when I was on on the phone for 1/2hour where I had my elbow bent and the phone to my ear, when I straightened it, it did not feel good... And the other was I slept on my stomach on my arms, then when I straightened it it did not feel great as well.

The ricing is really soothing it and I will keep it up. I have stopped the rowing machine and db curls for the time being. When I start doing biceps again I will see what the hammer curls feel like, thanks Rebecca for the suggestion.

Mondays Workout

Bench Presses
16kg x 8
18kg x 8
25kg x 8
25kg x 8
Not so much of a struggle last night, this weight is getting easier, will think of adding weight soon. No chika, dont wait to add, do it now!


Bent-Over Rows
16kg x 8
18kg x 8
27kg x 8
27kg x 8

Added more weight, last few reps were quite tough but managed to get through. This is exactly perfect. This is how all of your lifts should be. Really really tuff but not totally pizzeld out.


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8

Tried with palms facing towards me, felt easier and more natural. Gr8! Thats what I was hoping for. But pay attention to your elbows and shoulders.


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
28kg x 8 (61.6 pound)
48kg x 8
48kg x 8

Set new PR.. dropped reps and added more weight. Very happy. Tearing it up gurly, good for you! Now would like to see you add 1-2 sets at 61.6 Lbs.
These will melt any fat off you and make you more gorgous then you already are. Trust me!


Single Leg Calf Raises
8kg x 20 (17.6 pound)
12kg x 20 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Upped the reps... ouch... calf burn!!!!!
Ok at 8 Kg just 10 reps. Then do 10 reps at 12 kg.
Now at 16 kg..... add another set.


Squats
16kg x 10
20kg x 10 empty bar
30kg x 10
30kg x 10
How are these feeling for you gurl?
Give this some thought.
3 sets of 10 at body weight for warm up.
3 sets of 10 at 30kg. Work up to 3 sets of 12 then add weight.
Whatcha think? Can you do it?


Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises



Overall, very good workout. Upped the weight on SLDL & rows and the reps on calf raises..
Happy with the bench presses, last time I upped the weight it was a struggle and last night was the first time I noticed it to be easier... which means, I'm getting stronger.. yeahhhh!!!

Quite proud of you chika. You sticking to it and moving up. Gr8 Job!

 

[RachelM]

Quite proud of you chika. You sticking to it and moving up. Gr8 Job!

Thanks for your help Zedhed, I'm really pumped and full of energy!!! Here's Fridays workout.. and some comments

Fridays Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Weight already added, whoooo hooooo!!!


Bent-Over Rows
16kg x 8
18kg x 8
27kg x 8
27kg x 8


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8
What should I pay attention to with my shoulders and elbows??


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
28kg x 8 (61.6 pound)
40.5kg x 8
40.5kg x 8
Now would like to see you add 1-2 sets at 61.6 Lbs.

Will do Zedhead!!! I have only been doing one heavy day of SLDL (Monday) and then one lighter day (Friday), It's heavy day today and I will do extra sets.... bring it on!!!


Single Leg Calf Raises
8kg x 20 (17.6 pound)
12kg x 20 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Ok at 8 Kg just 10 reps. Then do 10 reps at 12 kg.
Now at 16 kg..... add another set.
Okey dokey... will do tonight!

Squats
16kg x 10
20kg x 10 empty bar
30kg x 10
30kg x 10

Give this some thought.
3 sets of 10 at body weight for warm up.
3 sets of 10 at 30kg. Work up to 3 sets of 12 then add weight.
Whatcha think? Can you do it?
I CAN.. and I will!!!! Whoo hooo!

Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises

 

[Island_Girl]

Go Rachel! Looking good in here! I love the suggestions zed gave you. Yes you can do it!

 

[RachelM]

Thanks Island Girl, yes Zedhead is a HUGE help...

Mondays Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8


Bent-Over Rows
16kg x 8
18kg x 8
27kg x 8
27kg x 8

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8

I've been doing these sitting down and I read that the bench should be inclined slightly so I tried tonight and it felt way better on my back.


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
48kg x 8 (106 pound)
48kg x 8 (106 pound)

Whoooo hooooo!!! I did it, and it was tough but ok.... Oh Yeah!


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Now this was tough, 100% mental committment to get the last 4 out on the last set...


Squats
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
30kg x 10
30kg x 10
30kg x 10

Was feeling good, the last few reps of the last two sets were tough but again ok, I will do 12 reps on Friday

Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises


Overall, I was feeling a bit tired during the day, oh Monday, but once I got to the gym I was hyped up with the new changes and it went really well. Big workout but GREAT!!

 

[Roxy722]

Looking great Rachel!! You're continuing to progress and that's such a great feeling!! Good job!

 

[Island_Girl]

Love the intensity in here! Great job for pushing out more reps. Believe to Achieve!

 

[zedhed]

Thanks Island Girl, yes Zedhead is a HUGE help...

Mondays Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8



Bent-Over Rows
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Time to add wieght here babe!

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8

I've been doing these sitting down and I read that the bench should be inclined slightly so I tried tonight and it felt way better on my back. Ok but you still want to have the weight behind your head at the top. So you should be pressing up and and a littler bit back. This hits your side delt better.


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
48kg x 8 (106 pound)
48kg x 8 (106 pound)

Whoooo hooooo!!! I did it, and it was tough but ok.... Oh Yeah!
So dam proud of you I could just pop!


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Now this was tough, 100% mental committment to get the last 4 out on the last set...
I cant believe what a tuffy you are chika!


Squats
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
30kg x 10
30kg x 10
30kg x 10

Was feeling good, the last few reps of the last two sets were tough but again ok, I will do 12 reps on Friday
You a total killa machine chika!

Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises


Overall, I was feeling a bit tired during the day, oh Monday, but once I got to the gym I was hyped up with the new changes and it went really well. Big workout but GREAT!!

Dam gurl if that isnt an understatement! You did fuggin GR8.
You are incentive for all of us on here gurl.
And wear those high heel every chance you get. The higher the better....and more sexy too LOL.

 

[zedhed]

In your Overhead DB presses pay attention to anything "off" in your shoulders and elbows. In this cold weather you should be wearing a tee shirt with a sweat shirt over it to keep your stuff warm. And of course even before you warm up with the weights you should be doing a pre warm up with rotating movements for both. Not fast, just to get blood flowing and prewarm the joints getting them ready for you warm up with wieghts. Should only take you like 5 min.

 

[RachelM]

Dam gurl if that isnt an understatement! You did fuggin GR8.
You are incentive for all of us on here gurl.
And wear those high heel every chance you get. The higher the better....and more sexy too LOL.

Thanks Zedhed!!! It really means a lot to me! I'm SUPER happy with the way it's going and thanks again for your help.

Love the new avatar.... especially the shoes & stockings!!! Nice choice.

I have been warming up by doing 10mins on eliptical, I was doing 1500m on the rowing machine, but have dropped that because of the elbow. I feel pretty warm when finished but I will start doing some rotating moves as well.

Zedhed, how's your training coming along???

 

[RachelM]

Looking great Rachel!! You're continuing to progress and that's such a great feeling!! Good job!

Love the intensity in here! Great job for pushing out more reps. Believe to Achieve!

Thanks girls, yeah, it feels great. Both of you are rockin' as well.. I look forward to reading your logs, it's really motivating.

 

[Roxy722]

Thanks girls, yeah, it feels great. Both of you are rockin' as well.. I look forward to reading your logs, it's really motivating.

It's always amazing what reading others words can do for motivation! Just knowing there's other women out there doing it too is a huge boost.

 

[zedhed]

Thanks Zedhed!!! It really means a lot to me! I'm SUPER happy with the way it's going and thanks again for your help.

Love the new avatar.... especially the shoes & stockings!!! Nice choice.

I have been warming up by doing 10mins on eliptical, I was doing 1500m on the rowing machine, but have dropped that because of the elbow. I feel pretty warm when finished but I will start doing some rotating moves as well.

Zedhed, how's your training coming along???

Well sista its not right now.
Dont know if you knew or not but I was in the Recomp Contest. Just before I was gonna pay the $$ I found out that I had a hernia.
So I got that repaired and now in recovery, this is taking 5 effing weeks.
So thats where I am at for now, recovery with absolutly no lifting of any kind-not even grocery bags...
It sucks but I will coming back with a vengence let me tell ya!
And hey much appreciate your asking.

 

[RachelM]

Well sista its not right now.
Dont know if you knew or not but I was in the Recomp Contest. Just before I was gonna pay the $$ I found out that I had a hernia.
So I got that repaired and now in recovery, this is taking 5 effing weeks.
So thats where I am at for now, recovery with absolutly no lifting of any kind-not even grocery bags...
It sucks but I will coming back with a vengence let me tell ya!
And hey much appreciate your asking.

What a pain in the ass...literally!!
I wish you a speedy recovery... and I'm sure the time will fly and you'll be back and BAD before you know it.
It's great you are helping so many people on here, you have really turned your recovery time into something positive... way to go Zedhed, and a huge thanks!!

 

[RachelM]

It's always amazing what reading others words can do for motivation! Just knowing there's other women out there doing it too is a huge boost.

I totally agree, plus there is sooo much encouragement as well, what a great bunch of girls (and guys) here.

 

[zedhed]

Thanks chika and always very welcome.

 

[RachelM]

Ok.... Cardio update

Tuesday
30 mins cardio

15 min bike
15 min eliptical

Wednesday
30 mins cardio

15 min bike
15 min eliptical

Thursday
30 mins cardio

15 min bike
15 min eliptical

One of the gym instructors commented that I'm looking fit... whooooo hoooooo!!!

 

[zedhed]

Shit chika you could prolly whip ass on all of em!

 

[Roxy722]

Ok.... Cardio update

Tuesday
30 mins cardio

15 min bike
15 min eliptical

Wednesday
30 mins cardio

15 min bike
15 min eliptical

Thursday
30 mins cardio

15 min bike
15 min eliptical

One of the gym instructors commented that I'm looking fit... whooooo hoooooo!!!

LOL...I LOVE IT!! Feels good doesn't it?

Good job!

 

[RachelM]

Fridays Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8



Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x 10 Added weight but 3/4 way through the set the trainer came up and corrected form. I was not using my lats enough and squeezing back rather using my traps and pulling up. He showed me how to do it correctly... was a struggle with the heavier weight, so last set I dropped weight to get the form spot on
25kg x 8


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
40.5kg x 8 (106 pound)
40.5kg x 8 (106 pound)

Was lighter day for SLDL's but I kept up the number of sets but just lowered the heaviest weight


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Still tough!!!


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12

Churned out the 12 reps per set

Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises


Big workout, was drenched with sweat at the end... everything felt fine and happy with the correction on form, will work on it on Monday. Also happy with the squats. Eating is going well this weekend, I'm notorious for not eating enough but this weekend I'm spot on.

 

[Roxy722]

Way to go Rachel! Impressive workout!! I'm proud of you! Keep it up!

 

[RachelM]

Way to go Rachel! Impressive workout!! I'm proud of you! Keep it up!

Thanks for the encouragement, Roxy.. you're kicking arse as well!!!

 

[zedhed]

Fridays Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8



Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x 10 Added weight but 3/4 way through the set the trainer came up and corrected form. I was not using my lats enough and squeezing back rather using my traps and pulling up. He showed me how to do it correctly... was a struggle with the heavier weight, so last set I dropped weight to get the form spot on
25kg x 8
Sounds good chika. Now recheck the correction that he gave you....just to be sure. Maybe ask another trainer or one of the big boyz....


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
40.5kg x 8 (106 pound)
40.5kg x 8 (106 pound)

Was lighter day for SLDL's but I kept up the number of sets but just lowered the heaviest weight


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)

Still tough!!!
They always will be thats just how it is. Still wering the high heels too


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12

Churned out the 12 reps per set


Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises


Big workout, was drenched with sweat at the end... everything felt fine and happy with the correction on form, will work on it on Monday. Also happy with the squats. Eating is going well this weekend, I'm notorious for not eating enough but this weekend I'm spot on.

Nice Nice Nice sista! Well done!

 

[RachelM]

I'm still waiting to see a big guy doing squats (or just even near the rack) to help me with my form.... there are hardly any big guys at my gym!!

Oh and Zed, you don't even need to ask about the high heels... of course I'm wearing them!!

 

[Roxy722]

I'm still waiting to see a big guy doing squats (or just even near the rack) to help me with my form.... there are hardly any big guys at my gym!!

Oh and Zed, you don't even need to ask about the high heels... of course I'm wearing them!!

I hear ya...believe it or not, even though I train at a Gold's, there aren't that many "serious" people training there. The other thing you can do is watch some videos of various lifts at home and practice while watching them. I've done that too. But, as I learned recently, it's still good to have someone watch you because even the smallest thing will make a difference.

I suck at heels so I'm impressed!!

 

[zedhed]

Gr8 for you Rach....Roxy get on them heels chika!

 

[RachelM]

Monday's Workout

Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8


Bent-Over Rows
18kg x 8
20.5kg x 8
27kg x 10
27kg x 10
I did the internet check on a few different sites and youtube. Exrx had a good description and it confirms the correction from the trainer. I feel it in the lats today

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8
10kg x 8

Added weight...so new PR! It's been a while since I have on this exercise.. I struggled with the 9kgs for ages... very happy I've gone up.

Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
48kg x 8
48kg x 8
Heavy day today.. and yes it build up a sweat!!! Could possibly add weight next week

Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Think sexy legs! Think sexy legs! Think sexy legs!!!


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
This was tough last night, I did them right after the doing calves so I will try doing them first next time and see if that helps.

Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging knee raises
12 hanging knee raises
14 hanging leg raises

 

[Island_Girl]

Nice job on the PR!

And yeah, I'd probably squat first and then do calves.

 

[stability ball workouts]

This looks like a rockstar workout, especially for a beginner!

 

[RachelM]

I had one @h!tty week last week.. but very happily despite what was going on, I stayed focus on the training, and even did more cardio on Tuesday to try and work my frustrations out!!

Tuesday
15min stair mill
15 min eliptical
10 min bike

Wednesday
15 min eliptical
15 min bike

Thursday
15 min eliptical
15 min bike




Friday
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8


Bent-Over Rows
18kg x 8
20.5kg x 8
27kg x8
27kg x 8


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (19.8 pound DB)
10g x 8


Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
40.5kg x 8
40.5kg x 8

Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)


Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises

Doing the squats before the calf raises made things easier.. Thanks Island Girl.

 

[Roxy722]

Good job hanging in there, even with a rough week. Something in the air maybe? I had one of those weeks too!! LOL

 

[RachelM]

Yeah, I've heard a few people say similar as well... must be something in the air or stars or universe, it was an unusually crappy week!! Lots of things in general are really going well for me but last week was a bit of a reality check - that I shouldn't get complacent and that things can turn really quickly!!

I'm glad it's a new week...

I powered through Monday's workout

Monday
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8


Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x8
29.5kg x 8
Went back up to the heaviest weight I lifted just before my form correction, going good

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (22 pound DB)
10g x 8


Stiff-Legged Deadlifts
20.5kg x 8
32kg x 8
32kg x 8
32kg x 8
50kg x 8 (110 pound)
50kg x 8
New PR, heart was pounding at the end and I was pouring sweat... but whooo hoooo!! 50kg


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)



Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises

Felt good and strong!!! Big workout and was tired when I left, I went to wash the car and it was a mission!!

 

[zedhed]

Yeah, I've heard a few people say similar as well... must be something in the air or stars or universe, it was an unusually crappy week!! Lots of things in general are really going well for me but last week was a bit of a reality check - that I shouldn't get complacent and that things can turn really quickly!!

I'm glad it's a new week...

I powered through Monday's workout

Monday
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Time to add here chika. I know you are comfy here but really is time


Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x8
29.5kg x 8
Went back up to the heaviest weight I lifted just before my form correction, going good
Gr8! Excellent! Way to hit it huny pie!!

Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (22 pound DB)
10g x 8
See bench comment......



Stiff-Legged Deadlifts
20.5kg x 8
32kg x 8
32kg x 8
32kg x 8
50kg x 8 (110 pound)
50kg x 8
New PR, heart was pounding at the end and I was pouring sweat... but whooo hoooo!! 50kg
I would like for you to describe for me exactly how you do your SLDLs plz. Form Check.
And BIG CONGRATS SISTA!


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
Add weight, drop back to 10 and work up. You know you can if you wanna cuz your sista chika!


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Add Add Add you are lookin sweet here sista, but you gotta add even if you drop down to 10 reps and then work back up thats fine. I know you got it in you cuz you wanna have sweet sexxy gamz!



Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises

Felt good and strong!!! Big workout and was tired when I left, I went to wash the car and it was a mission!!

Very very proud of you gurly. Really wish you would have entered the recomp contest..... I think you would have done well.

Hell you even get a nipple shaker for doin so dam good....here you go just for you!


Best regards sista!

 

[RachelM]

Thanks Zedhead, it's good to have you back in here, and love the nipple shaker!! Oh and great news, I'm starting to see some good definition in my calves.

As for the comp, I am really enjoying reading everyones logs & watching videos.. Although I'm cheering for the girls, everyone is doing really well and are putting in 100%.

Friday is my next weight day... so I will make the changes then but I only just went up on the overhead presses.. and the next dumbell size is 12.5kg which is a big jump from 10kg. I'll try and see how I go.

Ok form on SLDL's is:

Feet about shoulder width apart, knees slightly bent but legs stiff, over/under grip.

I look directly ahead and bring the bar directly down, stretch bum out and head forward(still looking up). I try and use my bum and head as a counter-weights without bringing the bar forward or back, only moving the bar down on a vertical axis. ( I hope you understand this)

While going down I keep my back arched, looking up helps with this.

I don't go all the way down to the floor and I'll have to do another one to find the trigger to come back up, I think it is when my back no longer holds the arch??? .

When I come back up, I power my bum in and that brings me back up to standing position and squeeze.

I hope thats right!!

 

[RachelM]

Cardio Days

Tuesday

15min stairmill
15 min eliptical

Wednesday
15min stairmill
15min bike

 

[zedhed]

Thanks Zedhead, it's good to have you back in here, and love the nipple shaker!! Oh and great news, I'm starting to see some good definition in my calves. Gr8 work gurly. See I told you. Got some surprized in store for you on them calves too....but just a bit later on.....

As for the comp, I am really enjoying reading everyones logs & watching videos.. Although I'm cheering for the girls, everyone is doing really well and are putting in 100%.
And we all appreciate your continued support sista, much thanks.

Friday is my next weight day... so I will make the changes then but I only just went up on the overhead presses.. and the next dumbell size is 12.5kg which is a big jump from 10kg. I'll try and see how I go.
Sista its the fact that you are always pushing your body to overcome gr8er demands. Thats what is gonna give you the results that youre working so hard for. You go on and add that weight even if it means you drop some reps. We will get those reps back, you can trust me on that!

Ok form on SLDL's is:

Feet about shoulder width apart, knees slightly bent but legs stiff, over/under grip.

I look directly ahead and bring the bar directly down, stretch bum out and head forward(still looking up). I try and use my bum and head as a counter-weights without bringing the bar forward or back, only moving the bar down on a vertical axis. ( I hope you understand this)
Ok I think you are saying what I am gonna say but just wanna make sure.
When you bend forward you dont actaully really just bend over at the waist. What you do is you push your butt back like you are trying to reach out with your butt and touch something. In doing this your torso goes down with a str8/flat back.
Your shins will actaually be past 90° to the floor but going backwards if you are doing these correctly.

While going down I keep my back arched, looking up helps with this.
Just be a bit careful looking up as this can induce issues in your neck. If you start gettin neck pain then post that up and we can go from there.

I don't go all the way down to the floor and I'll have to do another one to find the trigger to come back up, I think it is when my back no longer holds the arch??? .
Good that you dont go to the floor as you dont need to.
Go as far as it takes to feel a good stretch in your hammies, thats far enough.

When I come back up, I power my bum in and that brings me back up to standing position and squeeze. Exactly, pinch your cheeks together, good stuff!

I hope thats right!!

I think you pretty much got it chika good for you!

 

[RachelM]

Ok, I read about the look up thing to stop my back from rounding, so I will cut it out, and just maintain a straight back, in that way no neck problems as well.

I will check in the mirror to find out the angle of my shins, I'm pretty sure that it's correct, but I'll double check tonight.

As for adding more weight... I will DO it!!! Grrrrrr!!!

I'll let you know how it goes.

 

[zedhed]

You go KILLA!

 

[RachelM]

Friday

Bench Presses
16kg x 8
18kg x 8
29.5kg x 8
29.5kg x 8
Did it... New PR!!

Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x8
29.5kg x 8


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
12.5kg x 2
10kg x 8 (22 pound DB)
10g x 8

My right shoulder popped when lowering the 12.5, both times? It was loud, not painful, but really unnerving and felt weird afterward. I chickened out and went back to the 10s.

SL Deadlifts
20.5kg x 8
32kg x 8
32kg x 8
32kg x 8
40.5g x 8 (110 pound)
40.5kg x 8
Light day on the SLDL


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
32.5kg x 10
32.5kg x 10
32.5kg x 10
I added and dropped back to 10 reps.. another new PR


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
20kg x 20
20kg x 20
20kg x 20
Add Add.. well I added and conquered, kept the reps and upped the weight! It was realllllyy tough



Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises


Big workout again, but happy with the way its going!

 

[trex74]

Your shoulder popped, but with no pain?
Do you have a history of tendonitis in any of your joints?
I had pretty bad and painful tendonitis in my knees as a teenager, and now they sound like a popcorn maker when I bend them too fast.

 

[Roxy722]

Ouch on the shoulder popping! I hope you're okay.

You have great workouts. I'm so impressed with your continual improvements and you inspire me to keep going.

 

[RachelM]

Your shoulder popped, but with no pain?
Do you have a history of tendonitis in any of your joints?
I had pretty bad and painful tendonitis in my knees as a teenager, and now they sound like a popcorn maker when I bend them too fast.

No, I had a sore elbow a month or so ago but iced it and I stopped doing bicep curls and it's fine now. All through my childhood and twenties I never had any problems..
I'm scared I'm deteriorating as I'm getting older.

I'll try going slower doing them tonight, maybe that will help

 

[RachelM]

Ouch on the shoulder popping! I hope you're okay.

You have great workouts. I'm so impressed with your continual improvements and you inspire me to keep going.

Thanks Roxy, the shoulder is ok, it is just disconcerting.

I was procrastinating in the begining to start this log, but doing it has been a valuable experience because it's great to hear your encouraging words and to get tips from people like Zedhed & Island Girl & Shirlene.

And reading on others logs, seeing you come over hurdles and stick to eating plans, making it into the gym when you feel crap, setting PR's and others like Trex still training when her hubby is not well at all and just seeing Island Girl's numbers.. reading it all puts me in a positive and determined frame of mind.. it's good to be around strong and like minded people!!

I'm happy I have landed here.. I'm off to the gym!!

 

[zedhed]

Dam str8 gurl, dam str8.
Gr8 workout last time too.
Am so dam proud of you alway adding and growing in more ways then one.
You go GURL!
You would have done so well in the recomp competition....

 

[Roxy722]

Thanks Roxy, the shoulder is ok, it is just disconcerting.

I was procrastinating in the begining to start this log, but doing it has been a valuable experience because it's great to hear your encouraging words and to get tips from people like Zedhed & Island Girl & Shirlene.

And reading on others logs, seeing you come over hurdles and stick to eating plans, making it into the gym when you feel crap, setting PR's and others like Trex still training when her hubby is not well at all and just seeing Island Girl's numbers.. reading it all puts me in a positive and determined frame of mind.. it's good to be around strong and like minded people!!

I'm happy I have landed here.. I'm off to the gym!!

Keeping a log is definitely a journey! It really does keep you on the straight and narrow and helps focus things, even when you don't want to focus. Keep up the good work!

 

[RachelM]

Ok.. I've been a bit slack in posting up but here is the weeks workout.. I was unable to get to the gym on Monday so,....

Tuesdays Workout
Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x8
29.5kg x 7
Someone walked really close to me on the last set and threw me out so I only did 7 out of 8... that put me in a really weird mood for the rest of my workout.. also I had an appointment I had to go so I was pushed for time and the gym was crowded. Excuses excuses


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (22 pound DB)
10g x 8

I did the 10's again really slow and everything felt fine, no popping

SL Deadlifts
20.5kg x 8
32kg x 8
32kg x 8
32kg x 8
50g x 8 (110 pound)
50kg x 8
Doing well with these, feel good.


Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
35kg x 8
35kg x 8
35kg x 8
I added again (mainly because I couldn't find the 1.25kg weights) - tough but ok... another new PR

Then I ran out of time... so I didn't do calves or abs..

 

[RachelM]

Cardio

I am normally doing 3x half hour cardio sessions per week but because I didn't make it to the gym on Monday, it will only be two this week.

Also my eating over last weekend was not good... I ate wayyyy too much. I went to an all you can eat place on Sat night and it's like I wanted to get value for money or something and ate heaps .. it was all healthy, a lot of seafood and meat, but I did have dessert aswell, and it was just tooo much. From doing that it was like my stomach stretched and I was overwhelmingly hungry for the next two days.. I have a healthy appetite at the best of times but that was extreme, I would eat something and then be hungry half an hour later.

I have been in a really good eating pattern but that threw me out

Anyhow I exercised self control and I'm back to normal now.. I generally eat something every three to four hours but hungry every half an hour... that's just not on!!



Wednesday - to make up for monday I did 45mins
15min stair mill
15min bike
15min eliptical

Thursday
15min stair mill
15min eliptical

 

[RachelM]

Fridays Workout

Bench Presses
16kg x 8
18kg x 8
29.5kg x 8
29.5kg x 8

Got the 8 in... a little bit easier this time

Bent-Over Rows
18kg x 8
20.5kg x 8
32kg x8
32kg x 8

Went up... form is feeling good, very happy


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (22 pound DB)
10g x 8

Still stuck with the 10s, went slow and no popping, I should be going up so I will do the 12.5's on Monday... slowly

SL Deadlifts
20.5kg x 8
32kg x 8
38kg x 8
38kg x 8
40.5g x 8
40.5kg x 8
Light day on the SLDL but on two of the three middle sets I increased the weight

Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
40kg x 8
40kg x 8
40kg x 8
I added AGAIN and was tough, my heart was pounding but I managed to get out all 8 with decent form. (it's now sat here and I can happily say I have woken up with a sore bum, the first time ever from doing squats) so I know that I've hit the mark.


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
20kg x 20
20kg x 20
20kg x 20
I though these may be easier because I didn't do them on Monday but that was not the case.

I spotted a girl using a seated calf machine, how I am doing these is holding a kettlebell and standing one-legged on a step. Between my calves and the grip of the 20kg it is tough work, the next step up is the 24kg kettlebell and I'm not sure how I'm going to go holding it.. maybe I should start learning how to use the machine.



Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises

And finish... I am overjoyed about the squats and rows.. A really good workout!!

 

[RachelM]

Dam str8 gurl, dam str8.
Gr8 workout last time too.
Am so dam proud of you alway adding and growing in more ways then one.
You go GURL!
You would have done so well in the recomp competition....

Thanks Zedhed, without your encouragement I would have been a lot slower adding on weight.. but I'm steaming ahead now.

The recomp guys and girls are doing a great job, my bets are down and (it doesnt happen very often) but with this one I'm cheering from the sidelines..

 

[RachelM]

Bench Presses
16kg x 8
18kg x 8
29.5kg x 8
29.5kg x 8


Bent-Over Rows
18kg x 8
20.5kg x 8
34kg x8
34kg x 8

Added weight again, tough work but got the 8 out!!


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (22 pound DB)
10g x 8

Still used the 10's.. I just wasn't ok mentally to go up on this one.. not happy about it now.

SL Deadlifts
20.5kg x 8
32kg x 8
38kg x 8
40.5kg x 8
50kg x 8
50kg x 8

Varying the weight on the sets.

Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
40kg x 9
40kg x 9
40kg x 9

Got out 9 reps per set, will build up reps and then increase weight




Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
20kg x 20
20kg x 20
24kg x 15

Just went up on the last set, will the heavier weight for more sets next time.

Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises


I'm considerng in breaking up the workout into different days, once I do the squats I'm just *&^%ed, will give it some thought but I have been going on this workout for quite a while and maybe some change will be good.

 

[Roxy722]

Looking great! You are continually making improvements! Changing it up can be refreshinng at times. Then you can try different splits too and see what you like the best.

 

[zedhed]

Hey Rae hows your world these days?
Would love to see an update from you chika!

 

[RachelM]

Hey Zed, how's it going.. I love the new avatar!!

I'm been a little bit distracted with life but proud to say that I'm still keeping the routine and I'm progressing nicely.. I'm over the moon with squats and calves. I've added weight a few times and I'm going well.

I thinking about mixing it up a bit, just to keep myself fresh and motivated, but I haven't had time to research anything!!

Eating wise I'm going ok.. I am eating well but I haven't been keeping track in fitday and I sure I have been eating too many carbs..

I was noticing changes in my body every week but it's kind of stagnated over the last few weeks.. I'm sure it's the food and the fact that I've been distracted as well, but I'm still getting to the gym and carrying my full workouts and doing cardio 3 times a week.

I just need to wait while the dust is settling and then my focus will be back to 100%

How are you going? Are you back in the gym?

 

[Roxy722]

Hang in there girl. Hopefully that dust will settle sooner then later. I definitely can relate and it's hard to have your head 100% there when life throws you the curve balls.

 

[RachelM]

Thanks Roxy!! I'm still reading how you're going, you're definately showing the guys the meaning of tough competition!! Keep up the good work

 

[zedhed]

Hey chika. Nope not back to working out yet but soon!
Am doing pretty good overall and not looking too bad yet....
Thanks for asking and take care.
Post up a workout for me plz and best regards.

 

[RachelM]

Thats good to hear Zed, I guess it's good that you've helped out so much in the competition, at least your not going stir crazy, here's my workout this week

Tuesday's Workout

Bench Presses
16kg x 8
18kg x 8
29.5kg x 8
29.5kg x 8


Bent-Over Rows
18kg x 8
20.5kg x 8
34kg x8
34kg x 8


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8 (22 pound DB)
10g x 8


SL Deadlifts
20.5kg x 8
32kg x 8
38kg x 8
40.5kg x 8
50kg x 8
50kg x 8



Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
40kg x 9
40kg x 9
40kg x 9


Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
20kg x 20
24kg x 20
24kg x 15


Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises

I've been a bit slack in adding weight, however I have increased the calves & added another set for leg raises.

Cardio

Wednesday
15 min stair mill
15 min eliptical
10 min treadmill (jog and then run) This is the first time I've ran since I hurt my hip. Went ok, I had a few twinges in my knee when I woke up this morning.