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  1. #76
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    Quote Originally Posted by GirlyMuscle View Post
    What a way to restart training....leg day! We're doing MAX-OT as it's written. Feels like not enough because I'm used to 3-4 working sets of 8-10 reps. Holy Cow, got out of the car and my hamstrings are already achy and tight. I have to use kgs in stead of lbs so I'll post the conversion to lbs in parenthesis. All my weights are much lower than I usually lift. Gimme a couple of weeks to get back into the swing of things.

    Squats
    w/u sets
    1x10@bar
    2x10@40 (88)
    acclimation sets
    1x1@60 (132)
    working sets
    3x6@90 (198)

    Leg Press
    1x6@200 (441)
    1x6@240 (529)

    Stiff Leg Deads
    1x6@120 (264)
    1x6@130 (285)
    Holy crap! I never did stiff leg deads with more than 185lbs.

    Standing calf raises
    1x8@120 (264)
    1x6@ 160 (353)

    Seated Calf Raises
    1x8@20 (44)
    1x8@30 (66)

    Weird that I can lift so much more on standing calf than seated. I tried 90lbs but no way.

    It looks like the Tank is rolling again

  2. #77
    Moderator GirlyMuscle's Avatar
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    Sledge and I are trying to work out what body parts on what days...taking into consideration his work schedule and injured shoulder. So we did back and traps today. Even though we did SLDLs yesterday we had to do deads today.

    We started out with bent over rows. Believe it or not, 10 yrs of training and I've never done them, so I had to do more acclimation sets to figure out weights.

    bent over b/bell rows
    w/u
    3x10@25kg (55lbs)
    acclimation
    1x1@30 (66)
    1x1@50 (110)
    1x1@70 (154)
    So that felt good. Moved the weight to 80kg (176) but I could only get 3 good reps so I backed up to 70 (154) where I got 6 good reps. The following set I added 5kg and got 4 reps. So...

    working sets
    1x3@80
    1x6@70
    1x4@75

    close grip pulldowns
    1x6@60 (132)
    1x6@70 (154)
    1x5@75 (165)

    AS I typed this I can't believe I actually did 165. I've never done that much for close grip before. I didn't convert the weights from kg to lbs until just now.

    So after close grips I moved on to pull ups. Well, assisted pullups. I had to put 36kg (80) just to haul my fat ass up. That got me really pissy.

    ASSISTED pullups
    2x6@36 (80)

    Cable Rows
    1x6@50 (110)
    1x6@60 (132)

    Way too easy. I'll have to go up next week.

    Deadlifts

    Set up the bar with 286 and couldn't pull one. Very annoyed. I know I was depleted and I did SLDL with the same weight yesterday. I shouldn't have tried it. When I couldn't pull it I got even more pissed off, pulled off some plates, mumbles something like "fucking pussy weights" and did my sets.

    1x0@130 ( 286)
    2x6@ 110 (242)

    Barbell shrugs
    1x 6@50 (110)
    1x6@70 (154)



    Food:

    meal 1 1/2c oatmeal, 1T mac nut oil, 1 scoop protein powder
    meal 2 3 whole eggs, 1/2c egge whites
    meal 3 150g salmon, 1/2 rice
    meal 4 pwo shake, 2 scoops pro powder, 25g dextrose
    meal 5 150g steak, salad with mac nut oil dressing
    meal 6...I dunno yet....probably cottage cheese


    I haven't done any cardio the last couple of days. I'm going to start biking in the mornings before the winds get too strong. In the afternoons here, the winds kick up from the beach and it's hard cycling into it.

    Gotta run...steaks are ready to go on the grill!

  3. #78
    Super Moderator sassy69's Avatar
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    Putting up some REALLY nice numbers there GM!

    And yes, there's nothing like the day AFTER the day after your first day back on legs.... If you have access to a foam roller, break that bad boy out! Joe DeFranco has a great leg day warmup sequence called the Agile Eight:

    http://www.defrancostraining.com/ask..._08-10-03.html

    Particularly if you're finding yourself going back into the gym after some time off, and also eating & training for big PRs, the more "support" you give your body to handle it, the better off you are! Otherwise you'll find what you used to be able to brute-force your way thru, all of a sudden you get lots of little tweaks that will start to cause problems.

    As an > 40 BB, the DeFranco stuff is one of the greatest tools I"ve added to my aresenal. I never really spent a lot of time stretching - I'd do a 5 min bike warmup - but stuff like active warmup and foam roller will make your performance much better and w/ less pain as you go forward. The other major thing I've adopted is a lot of ATF squats - these day I have to do a couple sets of bodywt squats just to be sure my ankles, knees, hips and lower back are all aligned and won't start tweaking on me.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  4. #79
    Driven Gerb's Avatar
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    heavy rowing and deads GM! Impressed!

  5. #80
    FREAK buckimscl's Avatar
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    Nice numbers GM. Tell Sledge I said hey!
    Unless there's a bench press contest I joined and didn't know about it doesn't matter how much I bench.

  6. #81
    Moderator GirlyMuscle's Avatar
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    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

  7. #82
    Digital Marketing Manager, Team GAT SallyAnne's Avatar
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    How do you like the diet?

  8. #83
    Moderator GirlyMuscle's Avatar
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    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.

  9. #84
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    Quote Originally Posted by GirlyMuscle View Post
    It's still a mental game.
    That you have beat many times before..... should be no different now.

  10. #85
    Moderator GirlyMuscle's Avatar
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    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.

  11. #86
    GYM RAT slumcookie's Avatar
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    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?

  12. #87
    Moderator GirlyMuscle's Avatar
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    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.

  13. #88
    GYM RAT slumcookie's Avatar
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    I get it. So does this mean you'll be eating some kangaroo steaks soon? I heard they're super lean and quite tasty...

  14. #89
    Moderator GirlyMuscle's Avatar
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    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.

  15. #90
    IFBB Pro debbiebramwell's Avatar
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    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! 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

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