Shera' s Journal
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Shera' s Journal - 7/24/2003 2:39:09 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Hey all!
Been lifting for 3+ years now, and am typically a hardgainer (being female). I have managed to to put on about 10# of muscle in the process.
A typical training split for me looks like this:
Day1: Shoulders/chest
Shoulders; Military press- 3x8 @ 20lbs
lateral raise - 3x8 @ 15lbs supersetted w/
upright rows - 3x8 @ 30lbs
shrugs - 3x8 @ 20lbs(dumbells in each hand)
Chest; Flat bench - 3x8 @20lbs (d.b' s)
Incline flyes - 3x8 @ 25lbs(d.b' s)
Pullovers -3x8 @ 30lbs
Decline push-ups - 3x 15 own bodyweight
Day2: Back and Abs
Back: Seated Rows(T-bar) - 3x8 @ 80lbs
Lat pulldowns -3x8 @80lbs
Bent over rows - 3x8 @ 30lbs per side
Back extension 3x20 using own resistance
OR
Stiff-legged deadlifts 3x8 @ 35lbs (bar)
Abs: Decline crunches - 3x20 using 25lb wieght plate
Hanging leg raises - 3x20 using own weight
double crunches - 3x20
twists - 3x20
Day 3 :Legs
Plie (sumo) squats : 4x8 @ 50lb
Lying leg press : 4x8 @ 180lbs
Leg extension : 4x8 @ 90lbs
Leg curl: 4x8 @ 70lbs
Standing calf raise; 4x8 @ 120lbs
Seated calf raise: 4x8 @90lbs
Day 4: REST
Day5: bi' s and Tri' s
1/2 up 1/2 down curls: 4x8 @35lb (bar)
machine hammer curls: 4x8 @ 55lbs
alt. suppinating curls: 4x8 @ 15lbs (burn starts in here)
alt. preacher curls : 4x8 @ 25lbs (they' re done in now!!)
v-grip pulldowns : 4x8 @ 45lbs
Triceps kickbacks : 4x8 @ 15-20lbs (depending on mood)
french press machine: 4x10 @ 60lbs
Day 6: REST
Day 7: REST
Cardio is done on days 1,2 and 5...consisting of running, hillclimbing or elliptical for 30-40 mins...no cardio is ever done on leg day...EVER!
Originally my goal started out to be a BIG bodybuilder chick, but reality and testing has proven that it wasn' t a realistic goal for me....so now I aim to be like the Monica Brant' s in the world...
Stats are as follows:
Height: 5' 2"
Weight:127lbs
B.F: 15.6%
Waist: 26"
Biceps: 12"
Quads :20"
Goal: to maintain b.f and to increase muscle definiton.
Will post diet in later post
_____________________________
2-4??? Nah...I' d rather a 6 pak plz!! Go hard or GO home!!
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RE: Shera' s Journal - 7/24/2003 6:06:00 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
Status: offline
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Welcome.
Looks solid. But for the record, you can' t " define muscle" . You can only increase muscle mass, and loss fat.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to Shera)
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RE: Shera' s Journal - 7/25/2003 9:08:30 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Welcome Shera.
Your stats look pretty good already. Good info, but left out your age.
How old are you?
(in reply to Shera)
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RE: Shera' s Journal - 7/25/2003 9:36:55 AM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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A typical feeding day goes something like this:
Meal 1: 3/4c oatmeal(cooked), with 1tbsp of natural peanut butter,splenda to sweeten, 4 eggwhites, multi-vitamin, cup of green tea
Meal 2: Iso-pro low carb protein shake and a small banana
Meal 3: large (30z meat or +) turkey sandwich on wholegrain bread, trail mix..1/4c
Meal 4: protein bar and a fruit
Meal 5: chicken, steak or fish and vegggies (broccoli, cauliflower, parsnips or green beans), green salad with olive oil and viinegar dressing
There is also PostWO shake in the mix as well. Meal 4 is often replaced with cottage cheese, more trail mix...on training days, because I prefer to get prtein from real food choices...and I seldom ever hungry for a 6th meal, and if I am I' ll eat more cottage cheese, with some blueberries or strawberries....I know carbs should be limited in the evening, but having a little allows me to fall asleep faster.
(in reply to Shera)
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RE: Shera' s Journal - 7/25/2003 7:09:19 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Ah, yes....I see what you mean about meal 3&4...it is processed xtra lean turkey breast. I could be eating tuna or more egg whites at his meal, but the sandwichmeat was my ' holiday' from tuna,lol. The protein bars ARE evil I know, but sometimes they fill in the spaces for quick feedings...my job (hairstylist) doesn' t always allow me to eat on a perfect schedule...I use the bars to fill in the gaps..if lunch doesn' t get eaten right at noon, and it' s not looking like I' ll get to sit down for real food till 3pm. It' s just quick nutrition....If I were to make sandwiches using pita or tortilla...would this be any better carb -wise?
The trail mix consists of cashews, pumpkin seeds, peanuts,raisins and dried cranberries...unsalted..there may be sugar added to the cranberries (?)
I will keep my eyes peeled for the whipped cottage cheese...sounds awesome!! And I will eliminate fruit with bar..... What if for meal 3 (lunch) I were to mix up tuna and brown rice, maybe some onion, peppers and tomatoe drizzled with olive oil and lemon....I could make a big batch if this is a good choice to last me 2-3 days..save time and it would be qyick to eat if time crunched as well?
Thanks again, and in advance
(in reply to Shera)
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RE: Shera' s Journal - 7/28/2003 7:19:40 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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quote:
Ah, yes....I see what you mean about meal 3&4...it is processed xtra lean turkey breast. I could be eating tuna or more egg whites at his meal, but the sandwichmeat was my ' holiday' from tuna,lol. LOL, yes tuna can do that to you. Why dont you make a big batch of chicken Sunday, and then meausre out 4-5 ounce servings and pack it. Its much better and more filling than the cold cuts.
The protein bars ARE evil I know, but sometimes they fill in the spaces for quick feedings...my job (hairstylist) doesn' t always allow me to eat on a perfect schedule...I use the bars to fill in the gaps..if lunch doesn' t get eaten right at noon, and it' s not looking like I' ll get to sit down for real food till 3pm. It' s just quick nutrition....If I were to make sandwiches using pita or tortilla...would this be any better carb -wise?
No I wouldn' t add any more carbs to your " in between" meals. Bars are bad, but IMO they are better than not eatting at all. Just abre in mind the hidden sugars will inhibit your fat loss. Why don' t you have some whey protein(Designer, ect) with maybe 1 tbsp of natty peanut butter. It wont take too much time to mix up 2 scoops protein and lick a spoon of peanut butter....
The trail mix consists of cashews, pumpkin seeds, peanuts,raisins and dried cranberries...unsalted..there may be sugar added to the cranberries (?)
I dont know if I would continue this. Sounds like a fat/carb fest. Not too mentions sugars from raisins and cranberries like you said. If you need fat for that paerticular meal, stick with a few peanuts.
I will keep my eyes peeled for the whipped cottage cheese...sounds awesome!! And I will eliminate fruit with bar..... What if for meal 3 (lunch) I were to mix up tuna and brown rice, maybe some onion, peppers and tomatoe drizzled with olive oil and lemon....I could make a big batch if this is a good choice to last me 2-3 days..save time and it would be qyick to eat if time crunched as well?
The cottage cheese IS awesome. When I lived in MD I would stock up when I visited my family in NJ! Definately skip the fruit if you are having the bar. Your lil tuna concoction sounds real yummy....and perfect for your meals. Think I may try that as well
Thanks again, and in advance
Anytime!
< Message edited by leslie -- 7/28/2003 7:21:11 AM >
(in reply to Shera)
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RE: Shera' s Journal - 8/6/2003 9:20:44 AM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Any updates? Hope you are doing well!
(in reply to Shera)
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RE: Shera' s Journal - 8/6/2003 4:15:10 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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 Actually I ' ve been sick with a darned head/chest cold. Work got crazy and I lost control of eating sched,for a week or so...lucky if I was getting in 3 meals a day, let alone all my calories... grrr. Getting that back under control now...yay. Since I' ve been sick my gym membership expired, and am contemplating signing up at a different place....the new place has better equipment, Hammerstrength machines, alot more equipment. Where I go now, it is in a community center, and I basically go it alone because there aren' t many, if any chicks who will work as hard as I do (not tooting my own horn). Most of the gals there work using light weights, doing the same routine 3yrs in a row, withough changing weights or routines...and they are ...cardio bunnies. Fine that' s them, but still there' s nobody to help ME! Most of the guys figure your looking to get picked up or hit on, if you ask them for a spot. We have some machines, but mostly free weights. so I figure that maybe having more machines, I could work harder without the aid of a spotter, and still be safe in my form.
The only drawback is that it would be ' new' again, and having to get to know new folks, and gain new respects...ya know working your way up...whereas where I am now....they all know me, and I them, I am not the new blood, and I have the respect already. Just don' t get taken seriously for spots when the boys are benching 200# and I' m needing a spot with 75# bench....they laugh at me and walk away...what' s up with that???
Anyhoo.....that' s what' s going on with me. Can' t wait to hit the iron again...hoping to this week-end, get my training back on track, I have a free pass to try out new gym...so, I' ll do that to get a ' feel' for the place, and decide from there. I' d go now, but I don' t think it would be very good to be doing b.b curls and have my nose running down my face, lol
Ciao4now!
(in reply to Shera)
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RE: Shera' s Journal - 8/6/2003 4:32:48 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
Status: offline
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I can bench 400 plus, and have never laughed at anyone requesting a spot. Certainly not a female who is training intensely.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to Shera)
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RE: Shera' s Journal - 8/9/2003 12:01:11 AM
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fossils
Posts: 136
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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heheh shera im a guy i jsut started i can only bench 80 pounds so i knwo exactly how you feel only worse...gulps!
ps: keep it up :) no fear!
(in reply to Shera)
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RE: Shera' s Journal - 8/9/2003 2:10:39 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Well......I'm finally getting over this kooky head and chest cold!! YaY!! Eating is getting back on track, eating was never really the issue...timing was. I renewed my membership at my original gym, after weighing out pros and cons. Original was cheaper, but that wasn't really the issue. The other gyms had fancy machines, BUT I've never really ever got into using machines much because of my size...I have a hard time fitting machines. Too small. I enjoy using free weights, and all the benefits ensued as well. So...for now, I couldn't justify going farther distance,paying more $$$ for machines that I'd constantly have to be putting extra on just so that I may fit...Besides, I've seen ripped figures coming out of garages and basements...it's not where you work out from but HOW you work out that counts in the end right?
Anyways, it's back to gym for me...tomorrow...CAN'T WAIT!!!
Oh and Fossil.....right back at ya!
mda......I LIKE it!!! Kill them with kindness, indeed...gotta love it, lol.
And TwinPeaks.....what can I say? If they could all be like that, gyms everywhere would be better places to be!! Awww.
< Message edited by Shera -- 8/9/2003 2:16:16 PM >
(in reply to Shera)
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RE: Shera' s Journal - 8/10/2003 8:56:07 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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First day back in the iron jungle after 10 days recovery. It was the beloved LEG DAY!! I just love leg day.....limping out of there makes yoy feel like you know you've done well.....
sumo/plie squats : 1x12@50lbs, 2x10, 1x8 @ 55lbs
standing calf raise: 4x12@97lbs(machine)
squats (machine??don't know it's name): 4x10@70lbs
seated calf raise: 4x10@90lbs
reverse grip romanian deadlifts: 2x12@35lbs
leg extension: 3x10 @90lbs
leg curl: 3x10 @ 65lbs
No cardio ever done on this day!!
Diet was a little sucky...not enough cals...or were there (lol)?
Meal1: 1c oatmeal w/1tbsp natty p.b
Meal2: 4egg whites and a peach
Meal3: Steak(8oz), salad with balsmaic dressing, mixed veggies
dessert...fruit salad w/ icecream and 3 oatmeal raisin cookies
Meal4: protein shake (before bed)
~~Keep in mind that I slept in this morning..10:00am. I always find it difficult to eat all my meals when I've gotten up so late..not enough hours in a day. Nonetheless, I'm sure my cheats made up for the caloric deficit..he he he
(in reply to Shera)
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RE: Shera' s Journal - 8/11/2003 6:58:12 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Ha ha ha...mda....I know waht you mean about going to the movies...I always make the big error of judgment by getting the "BIGGIE" drink....and then desperately await a lull in the flick to go to the loo! Lol! It never has happened yet...I'm all in a twist by the end of the flick just dying to get to the washroom!
Now...onto Back Day!!
Seated T-bar rows: 4x8 @ 85lbs
Lat pull-downs (wide grip): 4x8 @90lbs
one arm rows: 4x8 @25lbs
Machine assisted pullups: 3x6 @ 90lbs
~~lower back will get trained on a different day due to deadlifts being done the
day before
Abs: decline bench crunches 4x28
weighted swiss ball crunches 4x30 @25lb weight plate
double cruncehs 4x30
~~obliques get trained on a different day
Meal1: Cup of oatmeal w/tbsp natty p.b, 2cups of green tea
Meal2: 4 eggwhite lowfat cheese omelette, 1 tomatoe, 1 peach
work-out
Meal3: PWO shake, peach, Werthers Original candy
Meal4: grilled chicken breast, broccoli, cauliflower, green beans
Meal5: 1/2c cottage cheese
No room to fit in another meal....no time left in the day...oh well, at least it's a clean day minus the candy
(in reply to Shera)
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RE: Shera' s Journal - 8/11/2003 9:38:13 PM
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Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
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Glad to see you are better;)
On the weekends I get up later than weekdays so I find it is hward to get all 6 melas in. Five meals is fine...minus the candy;)
(in reply to Shera)
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RE: Shera' s Journal - 8/25/2003 2:41:09 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Day 2 in the gym since the power's been restored. Life's pretty much back to 'normal' here in Ontario again. Noticed some weakness but this only provides me with the fuel to push forward.
Onwards....Day2....Bi's and Tri's
Alternating d.b curls: 4x10,10,8,8 @ 15, 20lbs
Concentration curls: 4x10 @15lbs (self-spotted last rep on last set)
Preacher curls w/d.b: 4x8 @ 20lbs (self spotted last 2 reps on last set)
V-grip pulldowns: 4x10,10,8,8 @30,40lbs
Kickbacks: 4x15 @12.5lbs
Weighted seated dips: 4x10 using 35lb weight plate on my lap
Cardio: 30 mins elliptical trainer (set on fat loss interval)
Diet:
Meal1: 1c Oatmeal w tbsp natty p.b. 2cups green tea w milk and Splenda
Meal2: Labrada low carb hi protein bar (was doing laundry at the laundromat)
Meal3: 3 eggwhites, 1 whole egg and a peach
Meal4: PWO shake, granola bar
Meal5: Rainbow trout fillet, broccoli, cauliflower and salad w/olive oil and vinegar for dressing
Meal6: Cottage cheese with 2tbsp of salsa
(Yesterday's work-out was posted in another thread located in Women's Bodybuilding forum, by accident)
Feeling the 'pain' today...sort of like I could use a nap too. Tomorrow is the coveted 'leg day'....can't wait, also...look forward to the rest from cardio that day as well.
(in reply to Shera)
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RE: Shera' s Journal - 8/25/2003 2:51:40 PM
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fossils
Posts: 136
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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Sounds great as long as your training hard and back in the groove. Keep it up! Im in new york luckily upstate just had power fluctuations but the whole outage ordeal did suck.
Granula bars ahh i used to eat the oatmeal ones they have barely 4 gms proteina nd 13gms sugar so dont get intot he habit fo them they are a good snack cuz you cant stop living of course.....
Labrada abrs seem decent 1 gm sugar 30gms protein. I dont know if you feel the same way but bars dont make me full im still hungry after i eat em.
I also drink whey protein shake 3 times a day. Once in the morning, post workout and before bed. Its no ahrd and fast rule but sometimes i cant fill in the calories its easy to thrwo in a 110 calories throw the shake and of ourse the protein.
Hmm According to your nutrition you seem to be eating very little, your mainly eaitng salads and stuff. I feel your carb depleted. i dont see any real whole food besides eggs. Dont get me wrong salads are great very healthy but sooner or later you will get bored of it and should opt for better food. Maybe you can eat rice, whole wheat pasta, tuna fish, chicken, turkey or beef once in awhile too. Oatmeal is excellent in the morning i wouldnt change that but i would throw in something more for lunch and evening if you dont wanna eat too heavy in the night.
_____________________________
Eat Make Love
Train Make Protein
Sleep Make Muscle
Repeat.........
(in reply to Shera)
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