Freebird's Lean Bulk

**partsRheavy** · 10-23-2010, 01:30 AM

Tell ya what. I'll write up a post in my journal about the driving thing. The answer is too long and would clutter up your journal. Might take a couple days. However, I believe that us late drivers and/or non-drivers are in good company. I think that Kai Greene and our own Suzanne Germano don't own cars.

Originally Posted by freebirdmac

What is wrong with you people???????

**kimm4** · 10-23-2010, 02:50 AM

Originally Posted by freebirdmac

Leg day #2 Hypertrophy

Front squats
65x10
85x10
95x10
105x10
115x8x2
(115 sure felt heavy today)

Reverse db lunges
30#(each hand) x10 (each leg)x4

Extensions ss w/kneeling one-leg curls
110x10x4 / 60x10x3, 60x8/7

Seated calf machine ss w/adductor/abductor
200x20x3 / 120x10x3 (abduct) / 60x10x3 (adduct)

Looks good girl!!

**Sledge** · 10-23-2010, 03:04 AM

I got my learners permit on the 1st morning I could. and sat my drivers test 2 days after I turned 17.

One of my best friends has twin sons. and they were 19 and still no licence. And he was getting pissed off of driving them to work and every where else. He made them start taking the bus to work etc and guess what, they couldn't wait to get their licence.

**freebirdmac** · 10-25-2010, 08:09 AM

I have been toying with the idea of changing leg press to unilateral leg press. Aside from lunges, I've never done any unilateral work. It would also help me in that I need someone to help me unlock/lock the press when I go above 410#. Short legs and not enough adjustment on the sled.

Any thoughts?

**Baldiewonkanobi** · 10-25-2010, 08:27 AM

Instead of changing leg press start adding in a few Unis at end of leg session and see where you are at.

I drove at 14. We were visiting Portland,Or from L.A. and my dad had to be flown back due to emergency surgery. Mom was too shook to drive...I drove the 1100 miles. I taught my 3 kids to drive by 15 and they were out on their own by 16.

Baldie

**Hammerfit** · 10-25-2010, 09:14 AM

Originally Posted by freebirdmac

I have been toying with the idea of changing leg press to unilateral leg press. Aside from lunges, I've never done any unilateral work. It would also help me in that I need someone to help me unlock/lock the press when I go above 410#. Short legs and not enough adjustment on the sled.

Any thoughts?

You should give it a try. Very humbling. You will be surprised at how little weight you will have to use. Switch back and forth. One week bilateral, heavy; next week unilateral heavy as possible but keep working back and forth from leg to leg without stopping for 4 sets. I promise your quads will be fried!

Lisa has the same problem -5'2" she slides up off the seat a few inches once the weight is engaged, that may help.

**freebirdmac** · 10-25-2010, 04:39 PM

Whoa. Nothing in the tank today. Sure is frustrating to have workouts that suck. Not even going to list weights. It was that bad

Flat BB bench
Incline cable flyes
Pullovers

E-Z bar partial reps immediately followed by full reps
Lying wide cable curls
Concentration curls

I have been under treated for hypothyroid for years. The initial larger dose gave me PVCs. The fatigue though is getting to me. I get blood work done next Mon so I'm going to ask the Doc if we can't bump up the dose. Maybe not as high as the initial dose. Somewhere in between that dose and what I have been taking.

**joedemarco** · 10-25-2010, 09:43 PM

I would definitely work some unilateral leg presses into your workout. It's a good exercise and will hit your legs in a different way then regular leg presses. Let us know how you make out after you try them.

**freebirdmac** · 10-26-2010, 04:14 PM

Felt better today. Just the normal tired. Not the overwhelming tired like yesterday. Maybe that was just menopause talking and not my thyroid. Funny thing is, I'm sore! And the weight I pushed around last night was pitiful!

Heavy leg day

Hack squat machine
90x10
180x5
230x5x4 (up 10#)
(to parallel)

Leg press
270x10
360x5
410x5
460x5
500x5
(I really wanted 6 plates but it just wasn't there tonight. I could kick myself for not doing a second set at 500. Where was my mind???

)

GHR
5x5
(not pretty, but got it done)

Seated calves
110x10x4

I get attention w/5 plates on the leg press. Guys like that :P I think it's kind of funny myself.

I did get two guys who were watching me on leg press to try the GHR. Neither had done them before. One guy totally failed. The other did as well as me. Wonder if they'll ever do the again. Probably not

**KevinCouch** · 10-26-2010, 08:33 PM

Originally Posted by freebirdmac

Felt better today. Just the normal tired. Not the overwhelming tired like yesterday. Maybe that was just menopause talking and not my thyroid. Funny thing is, I'm sore! And the weight I pushed around last night was pitiful!

Heavy leg day

Hack squat machine
90x10
180x5
230x5x4 (up 10#)
(to parallel)

Leg press
270x10
360x5
410x5
460x5
500x5
(I really wanted 6 plates but it just wasn't there tonight. I could kick myself for not doing a second set at 500. Where was my mind???

)

GHR
5x5
(not pretty, but got it done)

Seated calves
110x10x4

I get attention w/5 plates on the leg press. Guys like that :P I think it's kind of funny myself.

I did get two guys who were watching me on leg press to try the GHR. Neither had done them before. One guy totally failed. The other did as well as me. Wonder if they'll ever do the again. Probably not

Totally awesome!! Bet that made you feel pretty f**king good, didn't it?
Great workout freebird.....looks like you're on your way without a trainer.
Keep up the hard training and it's paying off.

**freebirdmac** · 10-26-2010, 10:24 PM

Originally Posted by KevinCouch

Totally awesome!! Bet that made you feel pretty f**king good, didn't it?
Great workout freebird.....looks like you're on your way without a trainer.
Keep up the hard training and it's paying off.

I would have felt better if I had done 6 plates

Trainer is still in the picture for upper body. He only had input on adding front squats and reverse lunges for lower body and checking form. He's still on probation, and knows it.

**partsRheavy** · 10-27-2010, 12:37 AM

I envy your leg press numbers!!

It's funny, but the GHR is not all that hard for me whereas getting down to parallel with squats and hacks is hard. I wonder what my weakness is and what is strong in the GHR?? I've never worked with a trainer (can't afford it), so sort of have to figure this sort of stuff out myself.

**freebirdmac** · 10-27-2010, 06:20 AM

Originally Posted by partsRheavy

I envy your leg press numbers!!

It's funny, but the GHR is not all that hard for me whereas getting down to parallel with squats and hacks is hard. I wonder what my weakness is and what is strong in the GHR?? I've never worked with a trainer (can't afford it), so sort of have to figure this sort of stuff out myself.

Can you do a good, deep body weight squat?

**freebirdmac** · 10-27-2010, 07:40 AM

On Oct 4th I took some measurements. Did again this am.

age: 51
height 5'4"
weight: 109; 111 ____________+2
Upper Arms: 11 1/4; 11 1/2___+1/4
Waist: 24 1/4; 24 1/2 ________+1/4
Mid Thigh: 19; 19 1/2 ________+1/2
Chest: 31 1/2; 31 3/4 ________+1/4
Calf: 11 7/8; 12 1/4 __________+3/8
Hips: Did not measure (now 34 1/2)

A lot of pump going on, but I'll take it!

As long as my leg growth outpaces my waist growth I'll maintain my current caloric intake.