GirlyMuscle's training journal..The Butt Reinvention

[GirlyMuscle]

Reps on "snowmageddon and snowpocalypse." when I can. LOL

My spell check says snowmageddon is a word but snowpocalypse is not. heehee

What state are you in Ibarra?

[FitnBuf]

Ugh. It's snowing. I hate the north this time of year. Forecasters say less than an inch and stopping before 6am..yeah right. It's snowing so hard the visibility is very poor and there's already an inch. Just enough to make it slick if you don't have 4 wheel drive, which I do not.


So on to training....Steve gave me double cardio (30 min each) 6 days a week. I've done every day since I started. Last night I decided to use my no cardio card so I could visit a friend in the hospital and get to bed at a decent hour. I used the other no cardio card to sleep in a bit this morning. I have 3 more sessions before weigh in. No problem.

Delt training later today, second job after that. Gonna be a full day.

Its crazy GM....I would think it would be snowing like that in Denver but it is sunny like fall here....ODD.....hope your friend is doing ok.

[Ibarramedia]

Reps on "snowmageddon and snowpocalypse." when I can. LOL

My spell check says snowmageddon is a word but snowpocalypse is not. heehee

What state are you in Ibarra?

I live in Maryland and sometimes in Virginia. DC area. About 3 hours down south from you more or less.

[GirlyMuscle]

Week one of prep went very well. I feel good and have lots of food. I like dieting with carbs. Dropped 3.2 pounds. Keep in mind I dropped 6 pounds of water in the 5 days previous just from cleaning up my diet so I feel the 3.2 was (hopefully) mostly fat loss. Didn't miss a workout or cardio.

Calling for 10-12 inches of snow on Tuesday. Did I ever mention how much I hate cold winters and snow?

[freebirdmac]

Wow! 3.2 pounds of fat would be awesome! I have a feeling this is going to be really, really good

[GirlyMuscle]

Food's all prepped and packed for tomorrow. Waiting for a load of laundry before I can go to bed so I might as well post up today's workout. Strength is coming back a little. Still no where near what it was last off season when I was in Australia. It's a blow to the ego but it is what it is.

30 min fasted cardio (arc trainer)

Overhead machine presses
2x15@30
1x12@50
1x12@70
1x10@90
1x8@110
1x5@ 130

Incline DB Press
1x15@30
1x10@40
1x10@50
1x10@55
1x8@60

Pec Dec
1x15@50
1x12@79
1x10@90
1x8@100
1x5@110

Cable Crossovers
1x15@30
2x10@40

V-Bar cable tri pushdowns
1x15@90
1x12@100
1x10@110
1x10@120

Tri pushdowns w/ rope ss w/kickouts
12@60 and 12@60 x3 sets

30 min arc trainer cardio pwo

[Gerb]

Week one of prep went very well. I feel good and have lots of food. I like dieting with carbs. Dropped 3.2 pounds. Keep in mind I dropped 6 pounds of water in the 5 days previous just from cleaning up my diet so I feel the 3.2 was (hopefully) mostly fat loss. Didn't miss a workout or cardio.

Calling for 10-12 inches of snow on Tuesday. Did I ever mention how much I hate cold winters and snow?

Food's all prepped and packed for tomorrow. Waiting for a load of laundry before I can go to bed so I might as well post up today's workout. Strength is coming back a little. Still no where near what it was last off season when I was in Australia. It's a blow to the ego but it is what it is.

Champions do!

[GirlyMuscle]

Doing!

[BEAST MODE]

Good morning prep buddy!!!

[GirlyMuscle]

Good morning, prep dude buddy!

Am cardio done. I had 20 minutes to eat and shower after cardio, hence the wet head. Right now I'm standing here with a wet head at PF waiting for a 6am client who probably won't show up. No one ever shows up for the 6am class. If she doesn't then I can dry my hair on the clock. LOL

[GirlyMuscle]

Well, she didn't show. Got to dry my hair and put on a little makeup. 13minutes til meal 2.

[GirlyMuscle]

So let me tell ya about my new training partner.

I started training "S" back in July. She walked into Planet Fitness, signed up for a membership and hired me to train her 2x a week. She was over 400 pounds.

That's not the best part. She used to weigh over 600 pounds and over the course of 5 years lost 200 of it on her own by following Weight Watchers, no working out. At this point she stalled. After much research she decided on lap band surgery. Two weeks after the surgery she met me and joined PF.

S doesn't rely on the lap band solely in her weight loss/fitness journey. She trains 6-7 days a week with double cardio sessions. Over the course of the last 6 months I've helped to create a diet she can live with and taught her proper lifting techniques. In 6 months she's dropped 110 pounds and has just celebrated dipping under 300 pounds (295 as I write this)for the first time in 15 years. She's 29 years old.

This girl does not know the meaning of quit. Anything I ask of her she does, plus one. In fact, I'm the one who has to keep an eye on her and make sure she's not over doing it. in the process of training with me, she's been bitten by the iron bug. She loves lifting and lives for leg day. (the sicko...lol)

I decided to ask her to be my training partner because...1.) frankly I don't like being a personal trainer. She'd pay for 10 sessions up front and in order to accommodate her sessions I'd have to drive all the way back to PF hours after my scheduled shift. Not to mention she'd give me a check for 10 sessions and it would take me 2 months to work it off. Just didn't seem worth it. She was on my only paying client. And 2.) she loves lifting, never misses and has a heart that doesn't quit.

We've been lifting together now for about 3 weeks. She joined my real gym..World Gym...we lift there and do cardio there and PF. She's an amazing woman and I'm proud to call her partner and friend. She tells me I insprie her but the truth is she inspires me more than she knows.

[BEAST MODE]

That's an awesome progression! Over 300 lbs lost is almost unheard of, but she has proven it's possible if you just focus on your goals. Give her a dudebro high five from me!

[Ibarramedia]

So let me tell ya about my new training partner.

I started training "S" back in July. She walked into Planet Fitness, signed up for a membership and hired me to train her 2x a week. She was over 400 pounds.

That's not the best part. She used to weigh over 600 pounds and over the course of 5 years lost 200 of it on her own by following Weight Watchers, no working out. At this point she stalled. After much research she decided on lap band surgery. Two weeks after the surgery she met me and joined PF.

S doesn't rely on the lap band solely in her weight loss/fitness journey. She trains 6-7 days a week with double cardio sessions. Over the course of the last 6 months I've helped to create a diet she can live with and taught her proper lifting techniques. In 6 months she's dropped 110 pounds and has just celebrated dipping under 300 pounds (295 as I write this)for the first time in 15 years. She's 29 years old.

This girl does not know the meaning of quit. Anything I ask of her she does, plus one. In fact, I'm the one who has to keep an eye on her and make sure she's not over doing it. in the process of training with me, she's been bitten by the iron bug. She loves lifting and lives for leg day. (the sicko...lol)

I decided to ask her to be my training partner because...1.) frankly I don't like being a personal trainer. She'd pay for 10 sessions up front and in order to accommodate her sessions I'd have to drive all the way back to PF hours after my scheduled shift. Not to mention she'd give me a check for 10 sessions and it would take me 2 months to work it off. Just didn't seem worth it. She was on my only paying client. And 2.) she loves lifting, never misses and has a heart that doesn't quit.

We've been lifting together now for about 3 weeks. She joined my real gym..World Gym...we lift there and do cardio there and PF. She's an amazing woman and I'm proud to call her partner and friend. She tells me I insprie her but the truth is she inspires me more than she knows.

That's a great story.

[freebirdmac]

Congrats to your training partner! Maybe she'll do a comp down the road. Coming from those stats, and working out like she is, her ending lbm should be outstanding.

[Hammerfit]

So let me tell ya about my new training partner.

I started training "S" back in July. She walked into Planet Fitness, signed up for a membership and hired me to train her 2x a week. She was over 400 pounds.

That's not the best part. She used to weigh over 600 pounds and over the course of 5 years lost 200 of it on her own by following Weight Watchers, no working out. At this point she stalled. After much research she decided on lap band surgery. Two weeks after the surgery she met me and joined PF.

S doesn't rely on the lap band solely in her weight loss/fitness journey. She trains 6-7 days a week with double cardio sessions. Over the course of the last 6 months I've helped to create a diet she can live with and taught her proper lifting techniques. In 6 months she's dropped 110 pounds and has just celebrated dipping under 300 pounds (295 as I write this)for the first time in 15 years. She's 29 years old.

This girl does not know the meaning of quit. Anything I ask of her she does, plus one. In fact, I'm the one who has to keep an eye on her and make sure she's not over doing it. in the process of training with me, she's been bitten by the iron bug. She loves lifting and lives for leg day. (the sicko...lol)

I decided to ask her to be my training partner because...1.) frankly I don't like being a personal trainer. She'd pay for 10 sessions up front and in order to accommodate her sessions I'd have to drive all the way back to PF hours after my scheduled shift. Not to mention she'd give me a check for 10 sessions and it would take me 2 months to work it off. Just didn't seem worth it. She was on my only paying client. And 2.) she loves lifting, never misses and has a heart that doesn't quit.

We've been lifting together now for about 3 weeks. She joined my real gym..World Gym...we lift there and do cardio there and PF. She's an amazing woman and I'm proud to call her partner and friend. She tells me I insprie her but the truth is she inspires me more than she knows.

Wow what a inspiring story. you are a special person to help this young lady.
What comes around goes around, you will get this good deed returned when you least expect it. Thank God there are still people like you around to help others!

[GirlyMuscle]

Wow what a inspiring story. you are a special person to help this young lady.
What comes around goes around, you will get this good deed returned when you least expect it. Thank God there are still people like you around to help others!

Actually, I feel honored to be a part of her transformation.

[GirlyMuscle]

Just got done training with S. We did deadlifts and rack pulls. Both were a first time for her. I think I taught her good form. We even did video to make sure and so she could see what she was doing. She got up to 175 on deadlifts and 275 on rack pulls! I am so proud.

She even received her first "war wounds" from deadlifting.

[BEAST MODE]

Good battle wounds! My shins are permanently scarred from them...

[GirlyMuscle]

She was beaming. She's a sicko. I told her about The Dudebros and Dudesis'. She's definitely a candidate. She used to say leg day was her favorite because she loves pushing big heavy weight but now she loves back day because of deads and rack pulls.

[GirlyMuscle]

I haven't deadlifted since Australia. This was 225. Not a bad start.

[BEAST MODE]

Is that your video from today? Looked easy! Your form is great too!

[partsRheavy]

You have a heart of gold and more patience than I could dream of!!

[GirlyMuscle]

Is that your video from today? Looked easy! Your form is great too!

Yep! That was today. It was easy. My PR is 305 but I want to work back up to it.

You have a heart of gold and more patience than I could dream of!!

It doesn't really take patience. S is super eager to learn and lift. She LOVES it. It's easy to train with someone like that.

[freebirdmac]

Think you could have done those deads any faster?

You should be back up to 305 very soon.

[GirlyMuscle]

Probably but it wasn't a cardio workout...although it certainly felt like one the way I was huffing and puffing afterward.

[BEAST MODE]

You could've pulled well over 305 today from the looks of it...

[GirlyMuscle]

Next week. I wanted to eeeease back into it.

[Sledge]

You should do a video of dead cardio

[GirlyMuscle]

Shoot...I have to look that up. I forget how it went.

[GirlyMuscle]

I've been all over the interwebs tonight. Lost track of time. I wanted to be in bed an hour ago! Sooo...good night RXmuscle!

[Hammerfit]

Just looking over your last training log and your video. Holy shit you are freakin strong! I've been trying to get Lisa to do heavier deads than 135 but when we even add 10's on she says it hurts her back. She can do 135 for 15 with no pain and perfect form, I dont have a clue? Got any ideas? Thinking about it I have never had her do rack pulls she only does sldl for hams

[GirlyMuscle]

Thanks, Hammer!

Once upon a time I got stuck at breaking 200. I could do 195 but throwing a 10 on each side...no way. Then Sledge suggested that I go up only 2 1/2 each side. I thought that was silly since legs are such a big muscle group. How could 5 lbs make the difference? But I did it and after just a few workouts I was lifting 225. I kept doing it that way...tiny increments until I hit my current PR of 305. I'll continue to do that. First I wanted >200, then > 300...now I want 400.

[freebirdmac]

Just looking over your last training log and your video. Holy shit you are freakin strong! I've been trying to get Lisa to do heavier deads than 135 but when we even add 10's on she says it hurts her back. She can do 135 for 15 with no pain and perfect form, I dont have a clue? Got any ideas? Thinking about it I have never had her do rack pulls she only does sldl for hams

Has she ever done good mornings? I've seen the weights she can do, if I can go heavier than 135 I know she can as well. No doubt her form is fine.

[Hammerfit]

Thanks, Hammer!

Once upon a time I got stuck at breaking 200. I could do 195 but throwing a 10 on each side...no way. Then Sledge suggested that I go up only 2 1/2 each side. I thought that was silly since legs are such a big muscle group. How could 5 lbs make the difference? But I did it and after just a few workouts I was lifting 225. I kept doing it that way...tiny increments until I hit my current PR of 305. I'll continue to do that. First I wanted >200, then > 300...now I want 400.

Great idea, I will have her do that. I think it is mental

[Hammerfit]

Has she ever done good mornings? I've seen the weights she can do, if I can go heavier than 135 I know she can as well. No doubt her form is fine.

Yeah her form is picture perfect, back straight as a board. She does do good mornings with just the 45lb bar, but I think some core strength training may be something I need to work on her with. Her legs are hard as nails and she has very strong squats 225 deep but trains mostly with 135-185 for reps

[Hammerfit]

Thanks, Hammer!

Once upon a time I got stuck at breaking 200. I could do 195 but throwing a 10 on each side...no way. Then Sledge suggested that I go up only 2 1/2 each side. I thought that was silly since legs are such a big muscle group. How could 5 lbs make the difference? But I did it and after just a few workouts I was lifting 225. I kept doing it that way...tiny increments until I hit my current PR of 305. I'll continue to do that. First I wanted >200, then > 300...now I want 400.

With the ease you did those you will be able to hit 400 in no time. If you are strong (and you are) I think the weight is very much mental, if you can somehow visualize the lift before hand it will come up

[GirlyMuscle]

Today was leg day. My training partner lives for leg day. She's a sicko but I get it. I was going to keep leg training light with high reps this season because honestly I think my leg are plenty big enough. Upper body needs to catch up. But her enthusiasm is so infectious she drags me into heavy training anyway. She outdid me today, too. For real.

30 min fasted cardio

Power Squats
1x15@90
1x15@180
1x15@270
1x13@320

Leg Press
1x15@200
1x10@290
1x10@380
1x10@470
1x8@560
1x6@650
1x4@740

S did another set after that round. 830 for 6 reps. I cried uncle at the 740 set. I was so intent on keeping her safe at that weight and spotting her that I forgot to videotape it. Next week I will. The numbers are weird because some d*ckhead left a 100 lb plate on each side. We left them on instead of taking them off and throwing on (2) 45s on each side.

Leg Extension
Not sure how to log it. We did drop sets. Each weight was 10 reps. We did 3 sets.
120-90-60-30

Leg curl
1x10@45
1x10@55
1x10@65
1x10@70
1x8@ 80

By this point I was toast. Still had 30 min of cardio to do. The only thing I could possibly do was bike on level easy (4). So that's what I did. Doubt my heart rate was much over 100 but..it's done. I'm sooo tired now.

On a side note...it is so nice to have a friend who is into this fitness thing like I am. And even outside of that I genuinely like S. She's a cool chick. Girly but not sissy...cool...you know. She rode along with me to apply for a new job before the work out and we chatted and stuff...had a great afternoon with her. They say you should surround yourself with people and things that you want to be because whoever your friends are is who you will be, too. I think we're good for each other.

[Muscgrows]

Stop it, you are giving me a big head. To be honest, I feed off your energy. You have an intensity like no other. I have always been driven, but not with the focus that you have. You are intelligent, outgoing, honest, and downright funny. I am honored to know someone as motivating as you. Without your encouragement, I would not have gotten as far as I have. Not because I physically could not, but, because I would not have had the confidence to do so. You instilled that confidence. You are one hell of a woman. Ty for introducing yourself to me that day at PF. I will never forget your peppy talk. LOL!

[Muscgrows]

BTW, this is "S" for Sandra.

[GirlyMuscle]

Hey, baby! Glad to see you here!


Everyone...meet my friend and training partner, Sandra.

[Muscgrows]

It was only a matter of time Luv. :->

[GirlyMuscle]

Hey...Citi market....chicken breast the size of turkey breasts for $2.17 a lb. I just walked up there IN THE SNOW. Ugh. Did I ever tell you how much I hate the cold and snow? LOL

[Muscgrows]

It's chicken on Steroids. It's one of my markets. LOL!

[GirlyMuscle]

I know. I figure if it makes the chix grow it'll make me grow. You are what you eat, right? I like beefed up roided out chicken.