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  1. #201
    BrownGirl's Avatar
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    Haven't logged in a while so I thought I should. Yesterday's workout was brutal. I threw up half way through and then came back and finished the workout anyway. I was kinda proud of myself. lol


    Didn't do squats since someone was on the smith machine. Substituted with leg press instead with my feet at the top...pressed together. Did 130lb and I'm hurting now!

    Upped the SLDLs to 70 lbs

    Upped the calf raises to150lbs

    Didn't increase weight in very many other exercises but at the end of the workout I added 3 sets of the glute machine. My butt hurts!! lol


    Haven't been doing much cardio since I need to gain some weight!!

  2. #202
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    ^^^ I hate throwing up! and you should be proud that you finished...i guess....I am such a baby!

  3. #203
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    sorry, coming onto this thread a bit late but....GREAT WORK BG!!!!!!!! I was reading through this and have to also throw my support to a 3x week total body routine.....i know it goes against what a lot of information thats out there, but honestly, a lot of whats out there is geared towards high end professional lifters whose workouts are so insane that 1x a week is appropriate....for the majority of people a 3x a week is great as its NEW MUSCLE, not experienced muscle that needs to be bombed with murderous workouts 1x a week......on monday i start a very similar strength routine that is a killer, and its total body 3x a week.....i have run the exact same routine 2x in my life before with GREAT results.......Tbody def sent you in a positive direction.........KEEP UP THE GREAT WORK GIRL!!!!!!!!

  4. #204
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    Thanks GGR! Yeah being sick is no fun!


    Thank you for the support BeastMaster! After this routine is over I'm probably going to start a different one...mostly because I've been told not to do supersets for too long at one time..But yeah..I definitely got great results...

  5. #205
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    Hope you are on track.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  6. #206
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    Hey Slimmer! Yeah...I've just been too lazy to post up progress pics. lol Well, I've been a little discouraged lately because I don't feel like I'm seeing great results. I know I shouldn't since I probably am making decent progress for my size, but sometimes it gets hard. But I need to get my head straight and keep trucking. So I'm going to post my pics in a minute. Thank you for checking up on me SlimmerMe!

  7. #207
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    Okay update time. I seem to have lost a pound or two Calipers show 7mm this time. So if I'm doing the calipering (Not sure if it's a real word lol) correctly, I've lost some body fat. Not that I can see it of course....

    Arm: Increased by 1/4 inch.
    Leg: Increased by 1/4 inch.
    Waist: Stayed same at 22
    Stomach: Decreased by 1 inch
    Butt: Stayed the same
    Calf: Decreased by 1/2 inch. No bueno.



    Progress week 1 through 6 by slfmade, on Flickr


    Progress week 1 through 6-Arms by slfmade, on Flickr


    Progress week 1 through 6-Arms2 by slfmade, on Flickr


    Progress week 1 through 6-Legs by slfmade, on Flickr

  8. #208
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    Good work honey! I think the increase in calories we decided on will help out a lot.

  9. #209
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    Quote Originally Posted by BrownGirl View Post
    Okay update time. I seem to have lost a pound or two Calipers show 7mm this time. So if I'm doing the calipering (Not sure if it's a real word lol) correctly, I've lost some body fat. Not that I can see it of course....

    Arm: Increased by 1/4 inch.
    Leg: Increased by 1/4 inch.
    Waist: Stayed same at 22
    Stomach: Decreased by 1 inch
    Butt: Stayed the same
    Calf: Decreased by 1/2 inch. No bueno.

    Nice job BrownGirl! The difference is very noticeable, you look more toned and muscular all over.

    Good you're staying accountable and keeping your log up to date, maybe tell your slacker boyfriend to do the same?

  10. #210
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    Wow, you look great girl ! Keep it up... GREAT INSPIRATION =)

  11. #211
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    Quote Originally Posted by Sgt. Hartman View Post
    Nice job BrownGirl! The difference is very noticeable, you look more toned and muscular all over.

    Good you're staying accountable and keeping your log up to date, maybe tell your slacker boyfriend to do the same?


    BG, you look great, i'm very impressed with the job you're doing. With 5-10lbs of muscle on you, you'd look phenomenal!



    Quote Originally Posted by Jessgirl View Post
    Wow, you look great girl ! Keep it up... GREAT INSPIRATION =)
    Another Jersey member representin'! Where in Jersey are you, if you don't mind saying?

  12. #212
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    Quote Originally Posted by Sgt. Hartman View Post
    Nice job BrownGirl! The difference is very noticeable, you look more toned and muscular all over.

    Good you're staying accountable and keeping your log up to date, maybe tell your slacker boyfriend to do the same?
    LOL - Asshole!

    I haven't been slacking really. Just trying to do some research. I've gotta get my new diet and workout plan together asap. I start cutting in 10 days! But don't fret sgt. I'll make sure to update my log tonight when I get home from the office just for you.

  13. #213
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    Just messin with you man. Get that new plan posted up in your log.

    Sorry for the hijack BrownGirl.

  14. #214
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    Quote Originally Posted by Sgt. Hartman View Post
    Just messin with you man. Get that new plan posted up in your log.

    Sorry for the hijack BrownGirl.
    I know you were joking, but you're right. I took all my measurement monday...just haven't updated yet. I'll get it updated tonight.

  15. #215
    BrownGirl's Avatar
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    Quote Originally Posted by slfmade View Post
    Good work honey! I think the increase in calories we decided on will help out a lot.
    Thank you honey!!! Yeah I think so too...fingers crossed.


    Quote Originally Posted by Sgt. Hartman View Post
    Nice job BrownGirl! The difference is very noticeable, you look more toned and muscular all over.

    Good you're staying accountable and keeping your log up to date, maybe tell your slacker boyfriend to do the same?

    Thank you Sgt.! I'm trying!!! And yeah...if he hasn't updated yet I'll motivate him ..


    Quote Originally Posted by Jessgirl View Post
    Wow, you look great girl ! Keep it up... GREAT INSPIRATION =)
    Thanks sweetie!! And I get inspiration from all of ya'll on here!


    Quote Originally Posted by gbrice75;5912***

    BG, you look great, i'm very impressed with the job you're doing. With 5-10lbs of muscle on you, you'd look phenomenal!
    Thanks GB! You guys were the ones that helped us get started!!! Yeah...10lbs would be my ultimate goal but I'd be ecstatic with 5 right now!!! lol

  16. #216
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    Quote Originally Posted by Sgt. Hartman View Post
    Just messin with you man. Get that new plan posted up in your log.

    Sorry for the hijack BrownGirl.
    No worries!

  17. #217
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    Been a little extra hungry on my non lift days while I'm fasting...I've been simply drinking a ton of water to keep me going..But that doesn't help much. I wonder if it's because we've been doing some intense workout sessions? Maybe my body needs more food!

  18. #218
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    good work BG

  19. #219
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    nice job BG

  20. #220
    BrownGirl's Avatar
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    Thank you 405 and KJ!

  21. #221
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    Quote Originally Posted by BrownGirl View Post
    Thanks GB! You guys were the ones that helped us get started!!! Yeah...10lbs would be my ultimate goal but I'd be ecstatic with 5 right now!!! lol
    Train, eat, and rest... and then just let your body do it's thing. It'll happen in time!

    Quote Originally Posted by BrownGirl View Post
    Been a little extra hungry on my non lift days while I'm fasting...I've been simply drinking a ton of water to keep me going..But that doesn't help much. I wonder if it's because we've been doing some intense workout sessions? Maybe my body needs more food!
    Well what's your immediate goal? Are you still trying to lose bodyfat (I don't think you need to at all)? If so, then it's good that you're hungry. Don't take hunger as a sign that you're 'starving your muscles'. As long as you're eating enough throughout the day, that starving broscience talk is complete horse$hit.
    Last edited by gbrice75; 02-27-2012 at 11:17 AM.

  22. #222
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    Quote Originally Posted by gbrice75 View Post
    Train, eat, and rest... and then just let your body do it's thing. It'll happen in time!



    Well what's your immediate goal? Are you still trying to lose bodyfat (I don't think you need to at all)? If so, then it's good that you're hungry. Don't take hunger as a sign that you're 'starving your muscles'. As long as you're eating throughout that day, that's complete horse$hit.
    No matter what section I am in, I continue to learn from gb. thanks

    and great results bg. awesome pic updates by slfmade....

  23. #223
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    BG. Looking awesome. Very noticeable changes especially in definition!! U worked hard for it. Enjoy!!!

  24. #224
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    Quote Originally Posted by gbrice75 View Post
    Train, eat, and rest... and then just let your body do it's thing. It'll happen in time!

    Well what's your immediate goal? Are you still trying to lose bodyfat (I don't think you need to at all)? If so, then it's good that you're hungry. Don't take hunger as a sign that you're 'starving your muscles'. As long as you're eating enough throughout the day, that starving broscience talk is complete horse$hit.
    Actually I'm trying to build muscle right now...I figured I can cut after that. Obviously I don't want to gain a lot of body fat in the process but I figure I'm gonna gain at least a bit.

    Quote Originally Posted by gearbox View Post
    No matter what section I am in, I continue to learn from gb. thanks

    and great results bg. awesome pic updates by slfmade....
    Quote Originally Posted by girlgymrat View Post
    BG. Looking awesome. Very noticeable changes especially in definition!! U worked hard for it. Enjoy!!!

  25. #225
    BrownGirl's Avatar
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    Ahhh I hate not having an edit button!



    Quote Originally Posted by gearbox View Post
    No matter what section I am in, I continue to learn from gb. thanks

    and great results bg. awesome pic updates by slfmade....

    Thanks Gearbox...


    Quote Originally Posted by girlgymrat View Post
    BG. Looking awesome. Very noticeable changes especially in definition!! U worked hard for it. Enjoy!!!
    Thank you GGR!!!

  26. #226
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    Quote Originally Posted by BrownGirl View Post
    Ahhh I hate not having an edit button!








    Ditto
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  27. #227
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    i saw your "evil twin" at the gym tonight....LOL!!!

  28. #228
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    Quote Originally Posted by girlgymrat View Post
    i saw your "evil twin" at the gym tonight....LOL!!!
    Haha! She HAS to be the evil one for sure...because I'm the nice one!

  29. #229
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    Finally done with the full body workouts and I survived through it! Yay!

    On to HIT training. I'm kind of nervous about it because of the intensity. I tried the glute machine HIT style, and my god, I thought I would blackout right there on the machine. But, I know it'll give me the results I want, so it's time to step up my game.

    I'm a bit jealous of Slfmade because he gets to go on a cut and I don't yet. I always thought eating less would be the hard part, but come to find out, eating more is worse! Oh well, 6 more weeks of this, and then I get to do a 4 week cut.

    Anyway, thanks for all the support you guys have been giving me!

  30. #230
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    You are doing great~ 6 more weeks......just stay focused like you have been.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  31. #231
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    Thanks SM! I will....

  32. #232
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    Okay...so here's where I need you guys' help. We decided not to do HIT yet because of a couple of reasons. 1) We can only do that for 6 weeks. 2) I'd be a horrible spotter for Slfmade and I don't want him to kill himself. lol I'm just not strong enough (YET) to make sure nothing falls on him.

    So...that being said.....I need to figure out a great routine that'll help me build more muscle. We're thinking of either doing something like:

    Mon: Legs and back
    Tue: Chest and Bi's
    Wed: Shoulders and tri's
    Fri: Full body

    OR

    Mon: Legs
    Tue: Chest and Bi's
    Wed: Shoulders and Tri's
    Fri: Back and Core


    But I have no idea if this will be productive.....Please help!!!!!

  33. #233
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    Hey browngirl. Wish I could help but I am sure women need to train different then men.
    Good luck

  34. #234
    BrownGirl's Avatar
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    Thanks Bikeral! Appreciate the support.

  35. #235
    SexySweetheart is offline "Decide you want it ƸӜƷ more than your afraid of it"Recognized Member Winner - $100
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    hay lady, sorry have not logged in for awhile, but I have been watching and cheering you on (in my head lol) but I have time tonight and wanted to stop by

    GREAT PIX! you must be soooo proud of yourself! WELL DONE CHICKA!!!

    are you planning to add some booty work outs?... I saw an in another thread that you were seeking training for your tushey....
    Attachment 120870

    you have officialy inspired me to step up my game some starting tomorrow (not at summer training level, but def will amp it up) so thank you :")

  36. #236
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    Quote Originally Posted by BrownGirl View Post
    Okay...so here's where I need you guys' help. We decided not to do HIT yet because of a couple of reasons. 1) We can only do that for 6 weeks. 2) I'd be a horrible spotter for Slfmade and I don't want him to kill himself. lol I'm just not strong enough (YET) to make sure nothing falls on him.

    So...that being said.....I need to figure out a great routine that'll help me build more muscle. We're thinking of either doing something like:

    Mon: Legs and back
    Tue: Chest and Bi's
    Wed: Shoulders and tri's
    Fri: Full body

    OR

    Mon: Legs
    Tue: Chest and Bi's
    Wed: Shoulders and Tri's
    Fri: Back and Core


    But I have no idea if this will be productive.....Please help!!!!!
    If you're training with enough intensity, eating properly, and getting enough rest, any program will be productive really. It comes down to what works best for you individually.

    That said, i'd opt to give legs their own day, so I like number 2 better.

  37. #237
    BrownGirl's Avatar
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    Quote Originally Posted by Sexy4mySweetheart View Post
    hay lady, sorry have not logged in for awhile, but I have been watching and cheering you on (in my head lol) but I have time tonight and wanted to stop by

    GREAT PIX! you must be soooo proud of yourself! WELL DONE CHICKA!!!

    are you planning to add some booty work outs?... I saw an in another thread that you were seeking training for your tushey....
    Attachment 120870

    you have officialy inspired me to step up my game some starting tomorrow (not at summer training level, but def will amp it up) so thank you :")

    Thanks Sexy!! Yeah I was thinking about it...but after legs I don't want to push too hard...so I don't know....I'm glad I motivated you even in a small way!


    Quote Originally Posted by gbrice75 View Post
    If you're training with enough intensity, eating properly, and getting enough rest, any program will be productive really. It comes down to what works best for you individually.

    That said, i'd opt to give legs their own day, so I like number 2 better.
    Thanks GB. We settled on a workout routine....And legs have their own day!

  38. #238
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    Okay. Finished day 2 on the new workout. Changed the workout time to 4.30pm from 8pm...The change in energy for me is amazing.

    Yesterday was chest and abs. I'm really sore right now from that. My chest hasn't been this sore in forever. Abs was incredibly hard too since we did 240 reps in under 5 minutes.
    Today as leg day. Man oh man.....that was brutal. Quite possibly the hardest workout I've ever done.

    New workout :

    Mon: chest/abs

    Hammer Strength Or Smith Machine Incline Press: Warm Up Set - Drop Set 10-8-6...followed by rest pause x 3
    Hammer Strength Decline - 4sets x 10
    DB Flys - 4sets x 10
    Alternating weeks of pec deck or cable crossover - 4sets x 10

    Abs - Superset the following 2 exercises with 60sec rest in between supersets (3 Sets)
    Crunches (20 straight, 20 side right, 20 side left)
    Leg Lifts (20 reps)

    Tues:legs

    Leg Press: (The 45 degree angle one) Warm Up Set - Drop Set 10-8-6...followed by rest pause x 3

    Superset: The following 3 exercises - (3 Sets)
    Leg Ext: 10 reps
    Calves 21s (7in,7out,7straight)
    Leg Curl 10 reps


    Wed: Back

    Hammer Strength Iso-Lateral Row - Warm Up Set - Drop Set 10-8-6...followed by rest pause x 3
    BEnt over barbell rows - 4 x 10
    Pull Ups - 4 x 10
    Seated Cable rows - 4 x 10


    Friday: Shoulders/arms/abs

    First 3 exercises - Warm Up Set - Drop Set 10-8-6...followed by rest pause x 3
    Hammer Strength Shoulder Press
    Close Grip Bench
    Standing BB Curl


    Superset the following 3 x 12
    DB overhead tri extensions
    Standing Zottman curls
    lateral and front raises
    shrugs

    Abs - Superset the following 2 exercises with 60sec rest in between supersets (3 Sets)
    Crunches (20 straight, 20 side right, 20 side left)
    Leg Lifts (20 reps)

  39. #239
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    Quote Originally Posted by browngirl View Post
    thanks gb. We settled on a workout routine....and legs have their own day!
    win!!! :d

  40. #240
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    Back day = DONE. Still crazy sore from doing the legs yesterday. My butt hurts pretty bad. But man...I'm enjoying this workout routine!

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