GirlyMuscle's training journal..The Butt Reinvention

[GirlyMuscle]

I don't know. No Wal-Marts here but they do have K-Mart. I don't buy expensive makeup. I don't think I'll be wearing much more than sunblock anyway.

I walked down to the little store on the corner the other day just to see what was in there. It's a deli/convenience store. I like looking ta the products since there's very few I recognize. Even stuff that we have is packaged differently.

[GirlyMuscle]

OH! And they have drive thru bottle shops! It looks like one of our quickie oil change places or a car wash. You drive in, order your alcohol, pay for it and drive thru. I couldn't believe it. I gotta get a pic of that.

[SallyAnne]

I don't know. No Wal-Marts here but they do have K-Mart. I don't buy expensive makeup. I don't think I'll be wearing much more than sunblock anyway.

I walked down to the little store on the corner the other day just to see what was in there. It's a deli/convenience store. I like looking ta the products since there's very few I recognize. Even stuff that we have is packaged differently.

Every time I travel out of the country, I make it a point to go to a grocer to see what interesting stuff they have. I even do it when I travel some place new in the US. I went to a gourmet grocer while in FL. They had valet parking. lol I bought a bag of red, seedless grapes that were the size of golf balls.

[Tu Holmes]

OH! And they have drive thru bottle shops! It looks like one of our quickie oil change places or a car wash. You drive in, order your alcohol, pay for it and drive thru. I couldn't believe it. I gotta get a pic of that.

They have that in North and South Carolina... They are called "Brew Thru"s there.

[GirlyMuscle]

Sally...are you sure they weren't plums?

[GirlyMuscle]

They have that in North and South Carolina... They are called "Brew Thru"s there.

I knew they had walk up daquiri jiont sin The Big Easy (not to be confused with The Big Sexy) but I didn't know that about NC and SC. Never been there. I wonder if there's a higher rate of alcohol related traffic incidents?

[SallyAnne]

They have that in North and South Carolina... They are called "Brew Thru"s there.

they have them here in Arizona, too. Liquor Barn. lol Smaller mom/pop places sometimes also have drive throughs.


...and they weren't plums. lol GRAPES - HUGE GRAPES - and they tasted like candy. Best I've ever had - but that could be because I haven't been able to eat any for months...

[Tu Holmes]

I knew they had walk up daquiri jiont sin The Big Easy (not to be confused with The Big Sexy) but I didn't know that about NC and SC. Never been there. I wonder if there's a higher rate of alcohol related traffic incidents?

Nah... Mostly they are just on the coasts by the beaches... you drive up... grab your booze then get over to the sand. It probably causes less, because you don't have to stress over the beer run. (I know there's not a real correlation, but it works for me).

I, myself, have been drinking all day today... I had a beer in my hand when the boss walked into the office at 11:00 and I haven't stopped yet.

[GirlyMuscle]

Being from PA we have some of the strictest liquor control laws. We can only buy alcohol in state stores or beer distributors. All liquor is sold by the state. Beer by individual business owners. No alcohol is sold in grocery stores, convenience stores, walmarts, etc. So when I go anywhere that does it differently it freaks me out. I remember years ago the first time I saw alcohol in a grocery store I was floored. I just walked up and dow the isles with my mouth hanging open in awe.

[GirlyMuscle]

As a side note...actually it's not since this is a training journal...but...I just wanted to say I'm going to be using this stuff to tan for my next show. I wasn't happy with Protan. I didn't get dark enough wiht four coats and gosh darn I'm not gonna layer 5, 6, etc coats.

From the Tan Man

www.pke.com.au

[Tu Holmes]

Being from PA we have some of the strictest liquor control laws. We can only buy alcohol in state stores or beer distributors. All liquor is sold by the state. Beer by individual business owners. No alcohol is sold in grocery stores, convenience stores, walmarts, etc. So when I go anywhere that does it differently it freaks me out. I remember years ago the first time I saw alcohol in a grocery store I was floored. I just walked up and dow the isles with my mouth hanging open in awe.

Virginia is also the same... You have to do the ABC (Alcohol Beverage Control) store.

The local corner liquor stores are a great thing.

I think the fact that Pennsylvania and Va. are both commonwealths may have something to do with their strict laws.

Other commonwealths also have very harsh liquor laws it seems... Kentucky being one of them.

[GirlyMuscle]

Tonight will be a cheat meal....with some Australian red wine. Sledge hooked a couple of bottles that were left over from his work Xmas party.

He just texted to tell me he's on his way home. So now I post, look out the front door, post, look out the front door, post...now I'm off to the front door....

[GirlyMuscle]

*siiiighhhhh*

[Tu Holmes]

*siiiighhhhh*

[GirlyMuscle]

Sledge is home! YAY!!!

[sweetjane57]

this one is gonna be soooo FUN!!!!!

Great to hear you are well and having a blast....

you will have to keep on with the Aussie stories, I lol'd a ton reading this!

[partsRheavy]

The funny thing about drive-through's in NC is that:

A certain mostly rural county has been completely dry for many years. Then, the largest town passes a referendum on alcohol sales. Now, there's a drive-through beer place that looks like a car wash there. (As if beer weren't available at the grocery store).

There aren't drive-through places in the other nearby counties. Beer/wine is sold in grocery stores and mini-marts and liquor is sold at the ABC stores.

[GirlyMuscle]

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.

[tammyp]

how are you liking the gyms down under?

[Gerb]

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.

Wow, great job on he SLDL, I predict DOMS on the hams!

I think that is normal on the calves, seated vs standing strength.

[GirlyMuscle]

I've only been to the one we went to today. The Warehouse in Freemantle. It's not the one I'll normally be going to but I liked it a lot. It was the type most of us like. Kinda dark, old equipment that worked just fine, plenty of weights. When we were squatting an older gentleman came up to us and asked if we were training for powerlifting. Sledge told him no, he just lifts and I compete in bodybuilding to which the man replied I didn't think I'd seen either of you on the powerlifting circuit. I get that a lot....people asking me if I'm a powerlifter.

[Ninja Loco]

I love it!!

[sweetjane57]

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.

same way here.....

ok and YEA...THOSE SLDL #'s...WTF????? 285lb x 6!!!!!!!!!!! INSANE!

[GirlyMuscle]

I love it!!

Thanks Sweetie. You ain't seen nothing yet.

I'll come clean. I have not trained legs in about 3-4 months. I was doing so much cardio for the show and I know I have decent legs so I let the leg training slip so I could concentrate on burning off fat with cardio. I also haven't lifted AT ALL in the last month. I just felt I needed the recovery. So I was pretty satisfied with this workout.

I don't really have DOMs yet. (It's the next day here) Just a little tightness in my hammies. Then again, leg DOMs usually take a little more time to hit me than other body parts.

[GirlyMuscle]

same way here.....

ok and YEA...THOSE SLDL #'s...WTF????? 285lb x 6!!!!!!!!!!! INSANE!

Yeah...It just goes to show how limiting the mind can be. Because everything is in kgs here I didn't know what poundage I was lifting. It was only after I did and made the conversion that I was like..WTF?!?!?! And I started that set from the floor like a regular deadlift so it was one deadlift and 6 SLDL. My someday goal is a 300 pound deadlift set. I see that in the very near future.

[SallyAnne]

Thanks Sweetie. You ain't seen nothing yet.

I'll come clean. I have not trained legs in about 3-4 months. I was doing so much cardio for the show and I know I have decent legs so I let the leg training slip so I could concentrate on burning off fat with cardio. I also haven't lifted AT ALL in the last month. I just felt I needed the recovery. So I was pretty satisfied with this workout.

I don't really have DOMs yet. (It's the next day here) Just a little tightness in my hammies. Then again, leg DOMs usually take a little more time to hit me than other body parts.

You actually burn more calories during a leg workout than any other, really. lol I know what your schedule and life was like, though - so understand completely.

[karenfromcali]

Erin!!! You look amazing in your comp photos!!!!

[GirlyMuscle]

You actually burn more calories during a leg workout than any other, really. lol I know what your schedule and life was like, though - so understand completely.

Yeah, it wasn't so much that I thought cardio burned more calories, it's that I knew if my legs were too DOMsy I wouldn't get the cardio done. At the end of my prep I was on 2 1/2 hours a day.

[SallyAnne]

Yeah, it wasn't so much that I thought cardio burned more calories, it's that I knew if my legs were too DOMsy I wouldn't get the cardio done. At the end of my prep I was on 2 1/2 hours a day.

I was with you. lol


Not being able to work out was what screwed me in the end. I couldn't even hold the bar to do squats, so had to stretchy band myself to death. I seriously wanted someone to shoot me. lol

You are correct in that your legs were awesome. This is something I need to build back up - my hammies, especially.

[GirlyMuscle]

Erin!!! You look amazing in your comp photos!!!!

Thanks, hun!

[Gaoshang Xiongshou]

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

[GirlyMuscle]

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!

[sassy69]

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.

[Gerb]

heavy rowing and deads GM! Impressed!

[buckimscl]

Nice numbers GM. Tell Sledge I said hey!

[GirlyMuscle]

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

[SallyAnne]

How do you like the diet?

[GirlyMuscle]

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.

[Ninja Loco]

It's still a mental game.

That you have beat many times before..... should be no different now.

[GirlyMuscle]

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.

[slumcookie]

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?

[GirlyMuscle]

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.

[slumcookie]

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

[GirlyMuscle]

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.

[debbiebramwell]

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