Freebird's Lean Bulk

**freebirdmac** · 12-08-2009, 08:53 AM

Originally Posted by blu2xtreme

I was wondering when you would get around to this.

Glad to have another woman posting a journal here...
hard to learn anything from these guys

It is good to see what others are doing. Although everyone is different it can give you some sort of an idea as to how you're doing.

Originally Posted by gman

Good story, it's nice to know about him. He does look bigger than 165, which proves lean and muscular looks bigger

Most definitely. In clothes he doesn't look very impressive. But as soon as the shirt comes off he gains a lot of haters (men) and a lot of droolers (women)

Originally Posted by Down4whatever

Kick ass Pam!!! I'm in!!!!

Yes sir!!

Originally Posted by Baldiewonkanobi

Whoa...just a minute here baby girl....do you get carded a lot?

You are pure spunk and will be fun to watch.

Baldie

Ha! I wish I could look that young.
Hope I can live up to the expectations some here have for this forum.

Originally Posted by tifflex

I'm in

.

Hi Tiffany! Glad to have one of my inspirations here

Originally Posted by fatbackgoal

Way to get it going. Good job on first realizing you needed to make a change then going out and making that change. Best of luck and look forward to watching the journey.

Thanks! It is a journey. A lifelong journey.

Originally Posted by Sledge

Great to see another masters log up and running.

Heh, the masters thing cracks me up. I'm not a master at this stuff. But I guess it's better than calling the forum "The old folks home".

**AnglicanBeachParty** · 12-08-2009, 09:13 AM

Subscribed!

**freebirdmac** · 12-08-2009, 06:44 PM

Originally Posted by AnglicanBeachParty

Subscribed!

Welcome!

**blu2xtreme** · 12-08-2009, 07:17 PM

Loved your videos

Keep them coming

I need a gym ...bad

Maybe after my Columbus trip

**freebirdmac** · 12-08-2009, 07:38 PM

Back and traps.

Back:

Bent over rows, overhand grip
65x12
75x12
85x10
95x8
105x6 (very tough, Max aided)

Pull ups
body weight x 12
10# x 10 x 2
(wanted to go to 15# on last set but went for more rom instead)

Seated rows, close grip
70x10
75x8
80x6
(go up next week)

Wide grip lat pulldown

65x10
70x8
75x6
(felt weak on these, lats were giving out at neck instead of chest)

FreeMotion cable pull downs
60x10
70x8
80x6
(probably can go up next week. Machine only has 10# increments)

Traps:

I stopped working traps directly a month ago. The previous 2 day split twice a week took a toll on them. It had gotten to the point where they were never not sore. With this new split I expect to pick them up again after another week.

So instead Max suggested I try doing some glute specific exercises.

Cable kickbacks
40x12
45x10
50x8
55x6

Tried bb glute bridges lying on the floor. Wasn't impressed. Would need to try with neck/shoulder on a bench for more rom.

The gym has a so-called but blaster machine, but it's horizontal. All I feel is quads. I didn't bother.

I apparently didn't get the split Max was forming. Or more likely he hadn't finished forming it in his head last night

So it looks like Mon - chest/quads, Tues - back/traps, Thurs - shoulders/hams, Fri - arms. Still working on where to place calves, abductors/adductors, and abs. We'll figure it out.

I have to say this is a very different split from anything I've done. I've always worked at least 3 body parts and haven't worked legs once a week in almost 2 years. This seems like a vacation! Although I know it's not. I should be able to hit each body part even harder than before.

I already know I'm adding hack squats to quad day and good mornings to back day.

**freebirdmac** · 12-08-2009, 07:42 PM

Originally Posted by blu2xtreme

Loved your videos

Keep them coming

I need a gym ...bad

Maybe after my Columbus trip

Ha! I wanted to get us doing pull ups tonight, but Max wore a sleeveless shirt instead of a tank so you couldn't see back muscles. I'll remind him next week.

I might get some shoulders, biceps curls, and dips later this week.

**gman** · 12-08-2009, 07:59 PM

Great training Pam!

I look forward to the day I can do 12 pullups, too!

**blu2xtreme** · 12-08-2009, 08:58 PM

Great training

Cool on the pull ups ...
still dreaming of the day I can do them unassisted

**gman** · 12-08-2009, 09:00 PM

Originally Posted by blu2xtreme

Great training

Cool on the pull ups ...
still dreaming of the day I can do them unassisted

keep working, it will just happen one day. Once your brain finally figures out what muscles to fire, it just happens. Just keep pulling and pulling with all your might every time, and one of the times, you will just pop up there

Took me almost a two years to do an unassisted pullup

**freebirdmac** · 12-08-2009, 09:11 PM

Originally Posted by blu2xtreme

Great training

Cool on the pull ups ...
still dreaming of the day I can do them unassisted

Mike's right. Keep trying. Do negatives. One day you'll just surprise yourself

**gman** · 12-08-2009, 09:15 PM

People can tell you a hundred different ways to make it happen. The one that worked for me was Old Supe telling me to try to get my chest to go up first, not my shoulders. It must have made me pull with the correct muscles because it worked.

Read all the tips you can find on it, one of them might click with you like that, Blu

**blu2xtreme** · 12-08-2009, 09:23 PM

Originally Posted by freebirdmac

Mike's right. Keep trying. Do negatives. One day you'll just surprise yourself

Originally Posted by gman

People can tell you a hundred different ways to make it happen. The one that worked for me was Old Supe telling me to try to get my chest to go up first, not my shoulders. It must have made me pull with the correct muscles because it worked.

Read all the tips you can find on it, one of them might click with you like that, Blu

Been doing both .. getting a little better at it
one day it will happen - guarantee you will both know about it with minutes