GirlyMuscle's training journal..The Butt Reinvention

**vboissiere** · 01-08-2010, 09:57 AM

Originally Posted by GeminiJedi

Don't worry--I couldn't touch my toes without weight either (and can't again since I stopped stretching again). The foam roller is a piece of foam that looks like those noodle pool toys. It's literally a piece of hard foam that you sit on and roll back and forth.

Awesome tool! Used it a lot when I was powerlifting to get knots out. I should get back to that.

**GirlyMuscle** · 01-08-2010, 10:00 AM

Originally Posted by vboissiere

Horndog just shows desire. Being given the title of queen shows matery of your skillset!

as for the bitch part, never that...

Only women who are true bitches are offended by the term "bitch." I am not offended.

I'll be honest and it's not secret. I love sex. Anyway, anyhow.

**gman** · 01-08-2010, 10:03 AM

why is every woman like that except the ones I know.(half joking, half serious!)

**blu2xtreme** · 01-08-2010, 10:05 AM

Originally Posted by gman

why is every woman like that except the ones I know.(half joking, half serious!)

You don't know many women do you

**GirlyMuscle** · 01-08-2010, 10:10 AM

Proof of age...my 21 yr old son, Cody...I had him when I was 24. He's 6'4" and 250#.

**gman** · 01-08-2010, 10:13 AM

Originally Posted by blu2xtreme

You don't know many women do you

I know about 3.

**blu2xtreme** · 01-08-2010, 10:53 AM

Originally Posted by gman

I know about 3.

Don't count me in the group you know already...
I don't belong

**gman** · 01-08-2010, 10:55 AM

Originally Posted by blu2xtreme

Don't count me in the group you know already...
I don't belong

I don't count you and your friends, only met you once.

**Bob45** · 01-08-2010, 11:59 AM

Found the old lady journal. Subscribed.

**Bob45** · 01-08-2010, 12:04 PM

Originally Posted by vboissiere

Awesome tool! Used it a lot when I was powerlifting to get knots out. I should get back to that.

I wouldn't mind rolling around with that blonde selling it!

**Neal Grossman** · 01-08-2010, 12:42 PM

Erin,

Good to see you over here.

Neal

**GirlyMuscle** · 01-08-2010, 08:56 PM

Hi, Dr Neal!

**SallyAnne** · 01-08-2010, 11:04 PM

Originally Posted by GirlyMuscle

Opinions please....

I can't seem to straighten my legs for SLDLs. Hamstrings are too tight and I bend my knees too much. If I try to straighten them more it hurts behind my knees. In fact, this morning when I got up the back of my knees was really achy and sore and not in a good DOMs way. Do I need to stretch more? I used to be able to bend over, legs straight and put my hands flat on the floor. I can't do that anymore.

These are supposed to be SLDLs but after reviewing my video...yeah...not really.

You need to stretch. Not only will it give you a bigger range of motion, but it will help prevent injury.

On leg day, I do 1/2 hour of cardio before I workout, then stretch, then do sets and stretch in between them.

**bodyhard** · 01-08-2010, 11:14 PM

Originally Posted by GirlyMuscle

Opinions please....

I can't seem to straighten my legs for SLDLs. Hamstrings are too tight and I bend my knees too much. If I try to straighten them more it hurts behind my knees. In fact, this morning when I got up the back of my knees was really achy and sore and not in a good DOMs way. Do I need to stretch more? I used to be able to bend over, legs straight and put my hands flat on the floor. I can't do that anymore.

These are supposed to be SLDLs but after reviewing my video...yeah...not really.

The problem I see here is that you are not doing SLDL rather a traditional deadlift.

SLDL you bend at the hips and only at the hips

Position yourself, bar resting against your thighs, unlock the knees slightly. Start bending at the hips, again only at the hips, let the bar pull you down, there should be no up and down movement with your quads/thighs.

Only go down as far as your flexibility allows you, in time your hammies will begin to stretch and you will be able to go further down.

You should also stretch the hammies on days you do not work out, put one leg in front of the other and bend over hold for 7-10 seconds. Start by holding the back of your thighs and work your way down to your calves until you can touch your toes. This like everything else will take time.

This will not only stretch your hammies it will also stretch the back of your knees.

**Ninja Loco** · 01-08-2010, 11:17 PM

Thats.......alotta fukin weight............ WOW.

Hun you know where I stand on stretching. Stretching every morning for an hour for more than 20 years...never a problem. I stop for a month and wham, bye bye hamstring.

**Gaoshang Xiongshou** · 01-08-2010, 11:34 PM

Originally Posted by Ninja Loco

Thats.......alotta fukin weight............ WOW.

Hun you know where I stand on stretching. Stretching every morning for an hour for more than 20 years...never a problem. I stop for a month and wham, bye bye hamstring.

Yes sir, it does not take long to lose it at all. I still do not understand that.

**GirlyMuscle** · 01-09-2010, 12:11 AM

Thanks, guys. Stretch it is. blech.

I forgot to post up yesterdays training and now I have today's as well.

Friday

Chest and forearms

Hammer Strength Incline Press
w/u
3x10@30kg (66lbs)

acclimation sets
1x3@50 (110)
1x3@60 (132)

working sets
1x6@70 (154)
2x6@80 (176)

Hammer Strength chest press
1x6@70 (154)
1x6@75 (165)
1x5@75 (165)

Decline Bench
1x6@50 (110)
1x6@55 (121)

Too easy...need to go up next time

Babrbell wrist curls
1x10@20 (44)
1x10@22.5 (49.6)

Go up next time.

DB wrist curls
2x8@12.5 (27.5)

Saturday

Back and traps

Bent over BB rows
w/u
3x10@20 (44)

acclimation sets
1x3@30 (66)
1x3@50 (110)

working sets
1x6@70 (154)
1x6@75 (165)

Close grip pulldowns
1x6@67 (148)
1x5@69 (152)

Assissted pullups
2x6@5 (11)

I'm thinking next time I'm doing it unassisted. Never been able to do that before.

Cable rows
1x6@67 (148)
1x6@69 (153)

Deadlifts
1x6@110 (242)
1x6@115 (254)

Barbell shrugs
2x6@85 (187)

I also bike to and from the gym when Sledge is at work and I've been averaging about 23 minutes each way so that's roughly 45 min of cardio. I wore my HR monitor and I am in the 125-135 zone.

I also started logging my food on fitday just to see what kind of calories and carbs I've been eating. I average 2000-2500 cals a day and 65-100 carbs a day. I seem to be putting on about 2 pounds a week. I am trying to build but I thnk that may be a little too much. I dunno. I think I'll just stick to the plan until I start my mini cut on Feb 2nd.

**Ninja Loco** · 01-09-2010, 12:46 AM

Thats 4 friggin plates on the incline hammer.........jesus you're moving some serious fucking weight. Im still massaging my own balls after seeing that SLDL vid.

**GirlyMuscle** · 01-09-2010, 12:56 AM

The weights I posted on the Hammer stuff is combined...both sides. The Hammer Strength stuff they have at this gym is stacks instead of plate loaded. And the kg thing keeps me guessing. Remember when you would load the machine and tell me to lift without me knowing the weight and I could always lift more than I thought I could? It's like that.

**Ninja Loco** · 01-09-2010, 01:01 AM

Originally Posted by GirlyMuscle

The weights I posted on the Hammer stuff is combined...both sides. The Hammer Strength stuff they have at this gym is stacks instead of plate loaded. And the kg thing keeps me guessing. Remember when you would load the machine and tell me to lift without me knowing the weight and I could always lift more than I thought I could? It's like that.

I do remember that. First time you almost thought I was lying....then almost had an orgasm over realizing you really did. That was fun to watch.

4 plates is still 4 plates.....wow.

**GirlyMuscle** · 01-09-2010, 01:22 AM

I could actually do more weight. The problem, like with DBs, is getting the first one up. The handles are levered so that they are way back and it's hard on my shoulder to push the first one. Once I have it up I can pump out the reps easily. I don't bring my elbows back behind me, just even with my body. Does that make sense?

**Ninja Loco** · 01-09-2010, 01:38 AM

Totaly. Did you take a vid of the hammer press?

**GirlyMuscle** · 01-09-2010, 01:44 AM

I did not. My batteries died. I have to get some more.

**vboissiere** · 01-09-2010, 04:37 AM

Stretching will help your hamstring development as well as prevent injury. Having said that, once you lock yourself in mechanically to do the movement, go down until the tension in the muscle gives you the message to reverse. As you become more flexible, the range of motion will obviously increase, but that's secondary for short term development.

**GirlyMuscle** · 01-09-2010, 04:41 AM

Next Thursday...I'll let you know. I already started stretching. I'll video too next Thursday.

**vboissiere** · 01-09-2010, 04:44 AM

Originally Posted by GirlyMuscle

Next Thursday...I'll let you know. I already started stretching. I'll video too next Thursday.

The cool thing about stretching is that once you're consistent, you will see results quickly.

**buckimscl** · 01-09-2010, 06:58 AM

Checking in GM.

**Baldiewonkanobi** · 01-09-2010, 07:03 AM

Hey Girlie,

Your thread has drawn new blood into the Masters. Good stuff.

I was one blind date away from taking a job at the Bank of New South Wales in 1966 when I met Randee, my sweetheart. 44 years now. My passport was stamped and flight booked. Never since had the notion to visit Oz. Been a lot of places in the world...but all above the equator.

Baldie

**GeminiJedi** · 01-09-2010, 06:52 PM

Originally Posted by GirlyMuscle

I could actually do more weight. The problem, like with DBs, is getting the first one up. The handles are levered so that they are way back and it's hard on my shoulder to push the first one. Once I have it up I can pump out the reps easily. I don't bring my elbows back behind me, just even with my body. Does that make sense?

Stand up in the machine (like you would be seated in it but stand up) and as you slide down into the seat push the machine up. That will get the first rep up without bring it too far back so as to hurt your shoulder. I have to do that with my hammer chest here, too.

**GirlyMuscle** · 01-09-2010, 06:56 PM

I never thought of that. I'll give it a try next week. Thanks!

**Ninja Loco** · 01-09-2010, 10:13 PM

Shit me neither......great tip! We dont have a hammer, but we do have a similar chest press with cable plates. It has a foot push to get you started.

**Sledge** · 01-09-2010, 10:29 PM

Cool another chick in the masters section for me to schm.....erm....I mean follow.

Oh it's you.

**partsRheavy** · 01-09-2010, 10:34 PM

I see you're very close to unassisted pullups!!!!

Do you do glute-ham-raises for hamstrings?

**GirlyMuscle** · 01-09-2010, 10:53 PM

glute-ham-raises?

Nope. Don't know what that is. Right now I'm doing the MAX-OT program exactly as written.

Leaving now for the gym...it's delt day.

**partsRheavy** · 01-09-2010, 11:19 PM

Girly -----

Certainly, you've seen one of these odd contraptions before? That's a glute-ham raise.

They're not in all gyms.

It works the back of the legs. It's a good stretching type exercise if you hold no weight, and a good complement to squats/leg press if you hold some weight.

Just something for later or when ya get lucky and see one in a gym. :-)

**GirlyMuscle** · 01-09-2010, 11:46 PM

Your pic doesn't show up. Is it a Butt Blaster? I like those things. Used one at my gym in PA. edit: I clicked on the pic and it showed up. We just have a regular hyperextension thingie. I do have one of those at my PA gym.

So as if I wasn't in a bad mood already...

I get dressed, write out my workout (starting weights), pack my backpack, take my bike outside when is dawns on me it's Sunday. Since I'm not working I forget what day of the week it is. I came back inside and check the time. 12:37pm. Called the gym to see what the hours are today...close at 1pm. gggrrrrrrr!!!! Now I'm REALLY cranky!

**partsRheavy** · 01-10-2010, 12:38 AM

Ohh is that ever annoying!!!! Closing at 1 pm even on Sun is way too early!!!! They might as well not open at all....

Glad the pic worked when you clicked.

**gman** · 01-10-2010, 06:42 AM

Originally Posted by GirlyMuscle

Your pic doesn't show up. Is it a Butt Blaster? I like those things. Used one at my gym in PA. edit: I clicked on the pic and it showed up. We just have a regular hyperextension thingie. I do have one of those at my PA gym.

So as if I wasn't in a bad mood already...

I get dressed, write out my workout (starting weights), pack my backpack, take my bike outside when is dawns on me it's Sunday. Since I'm not working I forget what day of the week it is. I came back inside and check the time. 12:37pm. Called the gym to see what the hours are today...close at 1pm. gggrrrrrrr!!!! Now I'm REALLY cranky!

that's more like a time the gym should OPEN on Sunday, and that's only if the owner goes to church

**GirlyMuscle** · 01-10-2010, 07:15 AM

So get this...some chick commented on my youtube videos and told me I lift too heavy. She said I shouldn't push myself so hard because I'm overtraining. LMAO!

**Amber-Leigh** · 01-10-2010, 10:09 AM

Originally Posted by GirlyMuscle

So get this...some chick commented on my youtube videos and told me I lift too heavy. She said I shouldn't push myself so hard because I'm overtraining. LMAO!

Wow are you serious? Oh ya and look at the "damage" it has done to your body...lol. Some people should just keep comments to themselves!

**Bob45** · 01-10-2010, 10:45 AM

Good morning. Nice new avatar!

**GirlyMuscle** · 01-10-2010, 10:48 AM

Thank you!

Nighttime here...I can't sleep. Dozed off for about 20 minutes and had a weird dream. Once I woke up I couldn't get back to sleep. So..here I am...

**Bob45** · 01-10-2010, 10:52 AM

Originally Posted by GirlyMuscle

Thank you!

Nighttime here...I can't sleep. Dozed off for about 20 minutes and had a weird dream. Once I woke up I couldn't get back to sleep. So..here I am...

I started taking 3mg of Melatonin. That helps me sleep. I have weird dreams all the time. Wish I would have some fun dreams. The days have been boring this winter.

**buckimscl** · 01-10-2010, 10:53 AM

Checking in GM.

**GirlyMuscle** · 01-10-2010, 10:54 AM

I take GABA before bed. Melatonin never did anything for me.

I missed the gym today. Didn't do much today to get tired enough for sleep. I can think of something that would relax me and help me get to sleep but, alas, he doesn't get home from work for another 36 hours or so.