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ironwings journal *


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about ironwings journal * within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Hey ladies, time for me to journal up. Iím pretty new to EF and have enjoyed learning from the Womenís Fitness Forum Ė I guess itís my turn to share. Iíll start here and continue to add my workouts as I change them (and any other ďah haĒ moments I have!). Competing isnít right for me currently but could be in the future. I tend to take things to the obsessive state and canít ďaffordĒ to do that right now. Perhaps when Iím more settled (40ís sound great!). I have danced my entire life and

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  1. #1
    Elite Mentor ironwings's Avatar
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    Post ironwings journal *

    Hey ladies, time for me to journal up. Iím pretty new to EF and have enjoyed learning from the Womenís Fitness Forum Ė I guess itís my turn to share. Iíll start here and continue to add my workouts as I change them (and any other ďah haĒ moments I have!). Competing isnít right for me currently but could be in the future. I tend to take things to the obsessive state and canít ďaffordĒ to do that right now. Perhaps when Iím more settled (40ís sound great!). I have danced my entire life and lifting was against the grain. Although it seems to me chest presses would be right up our ally. I remember having to wrap my breasts for performances! I certainly wouldnít have to do that now!

    The closest thing I got to a lift was a RepReebok class I taught at night back in 2002. I trained clients on the side and I knew what lifting was all about but never really got into it consistently myself. I thought I looked just fine and felt even better. I was more about teaching people to live healthy lifestyles that worked for them. I wasnít concerned about how much they could lift. Now as a wellness coach and business owner I see the benefits of consistently working on strength and the changes it makes to your body. I became sadistic about lifting about this time last year and completely changed my body composition. Iím the same size but have more lean muscle mass and less body fat. I went hard and heavy Ė got my squats up to 220lbs and deadlifts to 135lbs. A huge improvement to my little 45lb bar I used to work with. I gained 18 pounds in 4 months +/-.

    Now that I think back about it lifting became my dance. I moved back to my little ole hometown and their isnít a huge arts community so I havenít been dancing at all. That is when it started. In the past 3 years I have had more than my share of huge life events (most compounded in the past year). Moved to a impoverished country to adopt a little boy, my husband had an affair, divorced, moved again, changed careers, started a new relationship, mom went into a nursing home with Alzheimerís, had surgery to remove cancerous cells from my cervix (with no insurance), and started a business. Lifting was my sanctuary and continues to be.

    Now that Iíve written a book Iíll share my stats in the next post. I simply hope by sharing my past it will help someoneís future.

  2. #2
    Da Pope
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    Re: ironwings journal *

    This is awesome girl. Thank you for posting up and sharing with all of us. Nothing but respect for you and onebreath both. Looking forward to reading more of your post in this thread.

  3. #3
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *


    Stats -
    5í3Ē, 134lbs, 19%bf

    *highest adult weight 162lbs (9 year ago), lowest 118lbs (college and again two 1/2 years ago)

    I cycle VAR off and on throughout the year (started in November 07) Ė Iíve had three cycles so far. One cycle was coupled with winny but cut short due to sides. Numero tres being most successful. Just finished up a 6 week cycle of 10mg a day.

    Daily Supps -
    Multi-Vitamin
    Fish Oil Capsules
    LipoFlame before workouts

    Nutrition rules I play by -
    40/40/20 macros +/-
    Low sugar and sodium
    Carb cycle based on workouts and energy needs

    Iím still getting this nutrition thing down. Iíve never had to worry about it before but I realize what a difference it makes in my physique. I used to be a carb junky ;-) and my body loved it - thus the 162lbs! I have been more aware in the past 6 months how foods affect my body.

    I get bored easily so I have basic rules that I follow and play with my nutrition choices. It is always a journey and I love exploring this Ė nutrition as a key component to training is newly learned for me!

    Goals Ė
    I donít have anything specific here. Until the next cycle I want to keep my weight under 134lbs. Continue to build lean muscle mass while reducing body fat. I wouldnít want to be any lower than 15%bf. I imagine I'll stay around 19% for a bit as I just took a drop recently.

    Workout to come...

  4. #4
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    Program -
    This is my last week of doing the following high volume series:

    Double Up Ė Split frequent training routine alternating between moderate weight/higher reps and heavy/low reps. 1st day of split 3x10-12, 2nd day of split 3 or 4x12-15. I stretch the muscle after each exercise, warmup with complexes using 45lb bar, do boxing drills or a tabata of some sort at the end.

    Shoulders/Back Ė 2x week (sometimes back once - I develop nicely here)
    Overhead bb power press
    Plyo Smith Front Presses
    Bent over lat raise
    Pullup negatives, narrow grip (4)
    Bent over bb row
    Seated cable row
    Smith bent over row

    Quads/Hams/Abs Ė 2x week
    Smith Squats with toes at angle
    Frog Kicks
    BB Step Ups to flat bench
    Smith Glute Presses
    1 DB Sumo Squats from 2 flat benches
    **just played with Smith 1Leg Presses and loved them Ė my hams are popping today. In a couple days I will play with Smith Glute Bridges.
    I mix abs up Ė I like using paper plates to do various plank movements, medicine ball on decline, hanging knee circles etc.. I love to play with these!

    Bicep/Tricep/Chest - 2x week
    BB Curl
    Incline DB Curl
    Dips using two benches and 25lb plate
    Overhead Tricep Ext (using different equipment when I get the urge)
    Skull Crushers
    Rotate incline and decline bench press
    Flat DB bench press
    Plyo Smith flat bench press
    Incline DB Flyes

    **This specific routine has given me more definition in my shoulders (visible striations and vascularity while lifting) and hams - nice and hard now. No measured growth. I like pulling that off!

    I'm sad to see it go :-( Due to the high volume I am going to do my best to take 2 weeks off by only doing complexes and cardio/tabatas/drills.

  5. #5
    Naptime F-18er BlueBird's Avatar
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    Re: ironwings journal *

    Hey girl, welcome to Elite!


    It sounds like you've been through some very stressful times, but congratulations on making it out the other side. We have a couple other dancers on this site, Stefka and Nefertiti. Hopefully they'll pop in in the future.

    Nonetheless, SUBSCRIBED!

  6. #6
    Amateur Bodybuilder localgirl's Avatar
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    Re: ironwings journal *

    YAY! Another journaler!
    I must say- mine is getting pretty repetative!
    I'll be keeping a close eye on yours- soaking in any peices of knowledge you leave along the way

  7. #7
    Elite Mentor Thandie's Avatar
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    Re: ironwings journal *

    Glad you're doing well now!!!

    Subscribed..
    The fishermen know that the sea is dangerous and the storm terrible, but they have never found these dangers sufficient reasons remaining ashore.

    -Vincent Van Gogh





  8. #8
    Guru *ebony*'s Avatar
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    Re: ironwings journal *

    this is going to be awesome!

    Subscribed!!!

  9. #9
    Elite Mentor princesa's Avatar
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    Re: ironwings journal *

    This is awesome!

    Glad to see you started a log.

    Im in

  10. #10
    Elite Mentor ironwings's Avatar
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    Re: ironwings journal *

    I was talking to someone today about my shoulder routine and realized I left out a key component of my training in my log!!

    Immediately after the standing bb power presses (70lbs) I grab a 20lb bar and do the following complex 4 times to failure:

    Front Raise, Upright Row, Press

    Then the plyo smith presses provide a bit of relief while still working them and my endurance. Burn baby burn :-)

    I think I'm just reminiscing about what I'm about to leave behind. cry

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