GirlyMuscle's training journal..The Butt Reinvention

Today was a quickie. Biceps and abs.

Straight bar curls
w/u
3x15@12.5 (27.5lbs)
acclimation sets
1x1@20 (44)
1x1@30 (66)
working sets
1x6@35 (77)
1x1@40 (88)
1x6@35 (77)

hammer curls
1x6@15 (33)
1x3@17.5 (38.5)
1x6@15 (33)

EZ Bar curls
1x6@30 (66)

Way too easy so next time I'll go up.

Hanging Leg lifts
1x12 @ bodyweight
1x9@bodyweight

Cable crunches
2x8@50 (110)

Never did these before either. I can easily take the weight up on these as well.


Food:

meal 1 100g steak, 3 whole eggs
meal 2 pwo shake, 2 scoops protein powder, 25g dextrose
meal 3 150g ground turkey, 1 c salad with olive oil
meal 4 150g ground chicken, 1/2 rice
meal 5 150g salmon, 1/2 rice
meal 6 1c cottage cheese

How do you like the diet?

Better than contest and it's holding my weight but I get annoyed at still being ON a diet. It's not the foods but more the feeling of still depriving myself. Yet, I'm not really depriving myself. I mean, if I want some wine or a bowl of ice cream I could go eat it, but I'm trying to keep the cheat meal thing under control. It's hard to explain. When it is cheat meal time and Sledge asks me what I want I have no idea. It's not that I want any one thing in particular. I guess after hard contest dieting for 6 months I've gone the other way and I resent being told (by a diet protocol) what to eat and not eat. It's still a mental game.

[quote=GirlyMuscle;730364] It's still a mental game.[/quote]
That you have beat many times before..... should be no different now.

You're right, sweetie. :) I will.

It's just a matter of attaining balance in my brain. I liken it to a pendulum. Contest dieting is one extreme and when you swing the bob hard to one side and then let go (stop the diet) it has no choice but to swing the other way.

Another thing is that I contest dieted for 6 months. THen I pigged out for three weeks. Now I'm on a plan and it's taking getting used to that again.

Lol! you are a funny gal. I look forward to reading how you acclimate yourself to Australian life :-)
and my god, you are STRONG!

Why are you on a diet still if your next show isn't til August?

I use the word "diet" to mean a nutritional plan. It's not calorie restrictive like a contest diet. It's a plan drawn up to allow me to gain muscle mass over the next several months.

I get it. So does this mean you'll be eating some kangaroo steaks soon? I heard they're super lean and quite tasty...

Oh hell yeah. I'm looking forward to trying kangaroo. Lamb is also very plentiful here so I'll be dining on lamb chops as well.

well look what I found! I will be following along..question for you do I see you doing sets with 1 reps? alot of sets under 6 reps? if so how come?
also no skipping legs no matter what next time for your show!:p very important to train them up to 10 days out then lay off happy offseason to you!!
How were you able to get the time off to stay there until march? will you move there someday? fill me in;)

Slumnookie will fit right in here, heh heh heh........



So you're doing MAX OT, eh........ this will be interesting. Im glad you have an open mind now because I could not get you to do minimal sets last time we trained. Then again that seems like a lifetime ago. Certainly a whole nuther person ago ........ Im also interested to see if Sledge will have you do the OT cardio or something else. Id say HIIT like I do with my students but hey......he sounds like he knows what he's doing.

Sledge if you train me I would totaly do the plastic daisies thing. Unlike SOMEONE we know....

[quote=debbiebramwell;731175]well look what I found! I will be following along..question for you do I see you doing sets with 1 reps? alot of sets under 6 reps? if so how come?
also no skipping legs no matter what next time for your show!:p very important to train them up to 10 days out then lay off happy offseason to you!!
How were you able to get the time off to stay there until march? will you move there someday? fill me in;)[/quote]

I'm doing the MAX-OT program as written. The 1 rep sets are acclimations sets in order to get my muscle ready for the heavy working sets. My working sets are as heavy as I can, to failure within the 4-6 rep range.

[quote=Ninja Loco;731265]Slumnookie will fit right in here, heh heh heh........



So you're doing MAX OT, eh........ this will be interesting. Im glad you have an open mind now because I could not get you to do minimal sets last time we trained. Then again that seems like a lifetime ago. Certainly a whole nuther person ago ........ Im also interested to see if Sledge will have you do the OT cardio or something else. Id say HIIT like I do with my students but hey......he sounds like he knows what he's doing.

Sledge if you train me I would totaly do the plastic daisies thing. Unlike SOMEONE we know....[/quote]

We did talk about doing the 16 min hiit cardio that goes along with max-ot but I will be biking everywhere, especially to and from the gym, so I figured I'll be getting cardio anyway. And since I'm trying to build right now I'm not too concerned with cardio for fat loss, just general cardio health.

[quote=GirlyMuscle;730364] I guess after hard contest dieting for 6 months I've gone the other way and I resent being told (by a diet protocol) what to eat and not eat. It's still a mental game.[/quote]

I totally get this

Which is why i refuse to eat ANY fish or chicken right none zero nanda no fucking fish!

My plan i like cuz i have macro amoutns but i choose the food
ie i am told meal 1 75 g carbs meal 2 45 g carbs (all my meals are 3-4 oz protien or equivalent egg white cept last meal 8 oz protein) anyway i get to choose what my carbs source is and now it includes things like ww pasta ww bread so altho on a plan i don't feel it is at all similar to prep and of course i have my weekly cheat

I'm going to be totally honest here. I loved dieting with the keto approach but next time I will tweak to suit me better. I won't follow Dave's plan as written. I'll follow the macros but I will give myself more choices. In fact, in trying to regain balance Sledge is doing just that with my diet. He gives me choices. For instance, tonight we're having pork chops....after I couldn't decide what cut of lamb I wanted have. (There's lamb a plenty here and I don't know enough about it to choose.) I'm also having a flavored rice at his suggestion. I never eat flavored rice because I've always done the brown rice thing. Plus, I'm having a bit of red wine. So while I'm not totally cheating I am enjoying the foods we chose today. After all, it is off season and I want to enjoy my life.

[quote=GirlyMuscle;731613]In fact, [B]in trying to regain balance Sledge is doing just that with my diet[/B]. ........ So while I'm not totally cheating [B]I am enjoying the foods we chose today[/B]. After all, it is off season and[B] I want to enjoy my life.[/B][/quote]

That Sledge is a good guy.

He is a good guy. :)

Today is cheat meal day. We're having pizza with ice cream and donuts for dessert. However, I didn't realize that in Australia donuts are actually an ice cream topping.

Shoulders and triceps

DB Presses
w/u
3x15@7.5 (16lbs)

acclimation sets
1x1@10 (22)
1x1@15 (33)

working sets
2x6@22.5 (49.6)
1x5@22.5 (49.6)

Not bad since I have a wonky shoulder.

Straight bar standing military press
1x6@30 (66)
1x6@35 (77)

Sledge was surprised that I have never done military presses. I didn't go as heavy as I could have because I wanted to get the form right first. Afterwards, I realized I could have gone heavier and I will next week.

DB Side Laterals
2x6@10 (22)

close grip bench
1x6@40 (88)
2x6@50 (110)

Cable pushdowns with rope
1x6@55 (121)
1x4@60 (132)

F*ckin' A!

Seated overhead press
1x5@22.5 (49.5)

:D

Just FYI, in case you dont know. Proper form for military press is to bring your head under and through the bar as it goes over your head. The bar should be behind your head at the top, resting on your rear delts.

[quote=GirlyMuscle;733816]He is a good guy. :)

Today is cheat meal day. We're having pizza with ice cream and donuts for dessert. However, I didn't realize that in Australia donuts are actually an ice cream topping.[/quote]

I'm not a huge ice cream "craver" (except Coldstone), but love me some pizza and donuts!!! :drool:

[quote=Ninja Loco;734753]Just FYI, in case you dont know. Proper form for military press is to bring your head under and through the bar as it goes over your head. The bar should be behind your head at the top, resting on your rear delts.[/quote]Maybe I called it the wrong thing. Like I said, I'd never done anything close to this. This is the exercise we did.

[IMG]http://content.answers.com/main/content/img/oxford/Oxford_Food_Fitness/0198631472.military-press.1.jpg[/IMG]

[quote=Wolfpack;734988]I'm not a huge ice cream "craver" (except Coldstone), but love me some pizza and donuts!!! :drool:[/quote]

I love Coldstones. Hey...I wonder if they would franchise in Australia....

[quote=Wolfpack;734988]I'm not a huge ice cream "craver" (except Coldstone), but love me some pizza and donuts!!! :drool:[/quote]

I'M the ice cream CRAVER!!!!

I love to read about your "australian" tales.....
workouts are looking good, Girlie!

Overhead Press. I think some folks call 'em military press.

You never did 'em? They're good for delts. (my shrimpy part LOL)

P.S. Great weight overhead!

[quote=GirlyMuscle;735030]Maybe I called it the wrong thing. Like I said, I'd never done anything close to this. This is the exercise we did.

[IMG]http://content.answers.com/main/content/img/oxford/Oxford_Food_Fitness/0198631472.military-press.1.jpg[/IMG][/quote]

[quote=sweetjane57;735256]I'M the ice cream CRAVER!!!!

I love to read about your "australian" tales.....
workouts are looking good, Girlie![/quote]

Today we're going to a gym in the next town, Mandurrah. We're going to have lunch at an cafe Sledge knows. Then we're going to go find pelicans and swans along the coast. After that it's training at a gym there. Taking the camera and Flip video so we'll see what happens. I'll blog about the adventure later. :)

Coldstone my FAV!

I can't do them like in the picture with palms facing straight up at bottom also can't do front squats like that my arms/wrist just don't do that

[quote=GirlyMuscle;735030]Maybe I called it the wrong thing. Like I said, I'd never done anything close to this. This is the exercise we did.

[IMG]http://content.answers.com/main/content/img/oxford/Oxford_Food_Fitness/0198631472.military-press.1.jpg[/IMG][/quote]
Yeah thats it. Military press, overhead press, shoulder press... It's called by many names, even Bob. I just meant dont just raise the weight straight up so that the weight rests soley on your front delts, as soon as the bar is going past your head pull back with the rear delts a bit. Put your head through the bar and rest the weight on your rear delts for a quick sec before lowering.

OK cool. Will do. Sledge said I had perfect form but I'll keep it in mind since I won't always have him around to watch me doing Bobs.

chest and forearms

Flat bench
w/u
3x10@30 (66lbs)
1x1@40 (88)
1x1@50 (110)
3x5@60 (132)

I don't usually do flat bench because I'm skkerd to without a spotter but with Sledgeyman as my trainer so I can. Not too bad. I've handled b135 in the past so I expect that number to increase pretty quickly.

Incline bench
1x5@60 (132)
2x6@55 (121)

Never did these either. I always use DBs.

Decline Bench on a smith
1x6@30 (66)

Barbell wrist curl

2x10@12.5 (27.5)

Needs to go up next time

DB wrist curl
2x8@12.5

I never train forearms. I have bad wrists from years of doing nails so I'll just do what I can.

[quote=GirlyMuscle;733816]He is a good guy. :)

Today is cheat meal day. We're having pizza with ice cream and donuts for dessert. However, I didn't realize that in Australia donuts are actually an ice cream topping.[/quote]

I'm sorry, I didn't see anything else but this...:)

Kidding, great workouts looking solid!

pelicans and swans......I want pics.

It was so windy on the water in Mandurah that even the seagulls weren't flying. We didn't see any pelicans or swans. Sledge said that normally the pelicans are as bad at begging for food as the seagulls. We ate by the water and the seagulls just circled us, walking on the ground bitching the whole time that they were hungry too.

We were sitting outside by the water's edge at a cafe having a beer. THere was a table of three or four people sitting two tables away from us. They were finished with lunch and enjoying their last bits of wine. When they left, the seagulls attacked the table of leftover food. There must have been 20 of them. Every time I turned around the take a pic they all flew away. I'd turn back to Sledge and they'd attack the table again, squawking and carrying on. They even broke wine glasses in their fury. I'd turn around to snap a pic and they'd fly away. It's like they KNEW.

Today we're going to Subiaco for a doc appt. Sledge has a messed up shoulder. Then we'll hit Scarborough Beach which Sledge says is a[I] real[/I] beach. LOL I think the beach here is just gorgeous. In fact, every beach we've been to has been gorgeous. I asked what makes this one a real beach and he said this one has waves. Growing up, Sledge lived at the beach, surfing and shit with his mates. So I guess to him sand, sun, seashells and crystal clear blue water isn't a good beach unless there's surfable waves. I'm a crappy swimmer so I never cared about the waves.

ANEE-WAY...it's also leg day and we'll be going to Freemantle again to train. I liked that gym best. :D

I love these stories.

Training has been sporadic the last couple of days. I'm not going to bother going back over workouts. Nothing exciting anyway.

I had been training on a free pass which expired. So Sledge and I started looking at other option. A new gym opened about 5.5 km away and we did the tour and figured the new gym with new equipment would suit us. Tonight was my first workout there alone since he had to back to work for 6 days.

The gym is ok. Problem is it's not finished. No locker rooms...just roughed in plumbing. And after the first warm up set hammy GirlyMuslce realized there are NO MIRRORS anywhere!!!! So I did my workout and left. They said there would be TVs and mirrors and such.

It took me 30 minutes to bike to the gym but only 20 to get back. There was a strong wind blowing right into me on the way there but not on the way back.

I don't want to bore RX with details so check out my blog at

[url]www.girlymuscle.blogspot.com[/url]

Love your blog!!!!

Australia has large Arachnids!!!!

Your bike rides look lovely!!

With Sledge at work, I get bored and that's when i start cruisin the kitchen looking for food. So I'm going to log it out here so i can stick to my plan a bit better.

meal 6am 40g oatmeal, 1 scoop pro powder
meal 2 9am 2 scoops whey shake, 29g almonds
meal 3 noon 3 whole eggs, 1/2c egg whites
meal 4 3pm 150g ground beef, 1/2c pasta
meal 5 6pm 150g turkey rissole, 2c green beans
meal 6 9pm 150g cottage cheese

I also have to remember to take my fish oil and evening primrose.

No training yesterday or today since the gyms are closed.

Dec 26th is Boxing Day in Australia. The origin is that employers and wealthier people would give gifts to the less fortunate/employees. Now it's a national holiday where stores open and have great sales. It's the American equivelant of Black Friday.

I cleaned the whole house yesterday and did all the laundry so i don't know what I'll do today. I guess I could drag myself down to the beach on this 80+F day and take a walk. :)

How many calories is that??

I dunno. I don't count. We took Dave's keto diet and slowly started adding carbs. Actually, now that I look at it I'm supposed to be at 3 carbs meals and I only have two. I'll have to throw another carb in there.

And you feel full on that??

I dunno. I never feel truly full. But if I eat more I'll gain more and I don't want that either.

[quote=GirlyMuscle;757465]
Dec 26th is Boxing Day in Australia. The origin is that employers and wealthier people would give gifts to the less fortunate/employees. Now it's a national holiday where stores open and have great sales. [B]It's the American equivelant of Black Friday. [/B]

I cleaned the whole house yesterday and did all the laundry so i don't know what I'll do today. [B]I guess I could drag myself down to the beach on this 80+F day and take a walk. :)[/b][/quote]

Ugh!! I hope it's not as crazy as Black Friday is here :(

And that beach thing sounds good right now!! Although hot tubbing when it's snowing is pretty sweet, too :cool: