Female Var Log

[ElectraMaddox]

My 1st Alberta winter



My strength is starting to go up. I'm cross dominant so I have to be really careful to watch my form as I lift heavier. My mind is telling me "more, more, more!" but I make myself stay at a fairly heavy (to me) weight, activate the muscle being worked and I do lot's of squeezes.

You should get your wife to try some 5 sec holds at the end of each exercise. Maybe have her try the last 5 reps with a 5 sec hold. Really gives you a nice pumped up feeling while on var.

Yeah when you come off... Wonder woman goes out the door. I can relate 100 percent to this and I kept going and coming off the aas I felt like a train wreck. I think you're def doing it much better than I did. I just wanted more and more and kept pushing. The aftermath I felt like I was in a car accident for a few days. You're doing good so keep it up!

[twitz]

Almost 3 weeks - update

Coming up to the 3 week mark and I am starting to feel things happening. I get a pretty good pump while I’m training, I am getting a bit stronger, more aggressive in my workouts and have put on 6lbs. People have noticed it in my legs, stating that they “look wider”.

I have been feeling pretty good for the most part, but I did go through about 2-3 days of feeling a bit ‘blah’ which dropped my motivation level and threw my diet a little off. I posted earlier about my BF having a hard time getting into his training/diet and I think that was rubbing off on me. He's coming around and that's super - I thank all of you for your help and support with that

Going through those couple of ‘blah’ days I started thinking about my training and nutrition. The first time I ran var I was pretty lean and noticeably leaner within 4 weeks. I was also pretty vascular – veins in both biceps and shoulders without a pump on. This time I started with a higher BF – I had a few months off, then I did GVT and ate 3000-3500 cals/ day and had some extra BF from that. My goal with this cycle has been to add mass to my shoulders and legs, but I am feeling ‘big’ and that’s not making me happy. It’s not the muscle, it’s the extra BF that I’m not used to, so I have changed my training and diet up to lean me out and to see what I actually have built (I have gained about 30 lbs in the past year).

So my new program (and I have done something similar before) is going to be high intensity. Progressive-Resistance-Training. Ouch! The thing that I like about this is that I feel worked/tired during my first exercise. I used to pre-exhaust the muscle I was working and had nice results with that. This will be similar.

Goals going into week #3

- Drop some BF and tighten up – currently 19-20% according to my BF machine
- Follow my new diet – time carbs accordingly – small cheat once a week & full cheat meal on weekend.
- Bring it in all my workouts

[yourmom]

Nice! I like your detail.

[t-dogg]

She in beast mode

[twitz]

Nice! I like your detail.

Thanks

She in beast mode

She tryin'

[twitz]

Friday - Feb 1 st - Hammies - Day # 19

Seated hamstring curl
50lbs x 100 reps – to pre-exhaust

Leg press – feet high & wide
180lbs x 15
270lbs x 15 / drop 180 x 15 / drop 90 x 15
360lbs x 15

Laying hamstring curl
55lbs x 15 top contraction – 15 bottom contraction – 15 full movement
45lbs x 15 top contraction – 15 bottom contraction – 15 full movement – negatives on last few
60lbs x 12 top contraction – 15 bottom contraction – 15 full movement – negative on last rep

Plate loaded calve press
90lbs x 12
3 sets

[twitz]

I can't edit my posts, but the rest was about 45-60 secs between sets

[t-dogg]

I dont think Ive ever asked yet, but what is your end goal right now?

[twitz]

I dont think Ive ever asked yet, but what is your end goal right now?

When I originally started it was to add a bit of size to my shoulders & legs. Earlier this week I was just feeling 'big' and changed things up a bit - post # 122. So now I am trying to lose a bit of BF and gain lean mass while I’m at it. I know it’s a hard thing to do, so I will be tracking my weight & BF weekly. I increased my intensity, more reps, drop sets etc. I also changed up my diet a bit too. I'm going to post that in the diet section to get some thoughts on it. I want my end result to be a ‘tight’ look, not a ‘big’ look if that makes sense?

To the ladies - woman can use anavar during a bulk or a cut - it's your diet and training that will determine your result. A few ladies have asked me if they should try anavar to lean out. Anavar will make you gain weight/mass - it is your diet and training program that will determine how it will look on you. Yes increasing your lbm burns more BF, but you need to work hard also. I know that competitors use it during prep to help preserve muscle during dieting and heavy cardio sessions. Do not look at their physiques and think that a cycle of anavar will make your look that way. They train all year, prep all year, and diet down for 12-16 weeks to look the way they do for that one big day.

[kitstreasure]

To the ladies - woman can use anavar during a bulk or a cut - it's your diet and training that will determine your result. A few ladies have asked me if they should try anavar to lean out. Anavar will make you gain weight/mass - it is your diet and training program that will determine how it will look on you. Yes increasing your lbm burns more BF, but you need to work hard also. I know that competitors use it during prep to help preserve muscle during dieting and heavy cardio sessions. Do not look at their physiques and think that a cycle of anavar will make your look that way. They train all year, prep all year, and diet down for 12-16 weeks to look the way they do for that one big day.

Thank you very much for reminding us all of this, Twitz!

[twitz]

Thank you very much for reminding us all of this, Twitz!

Hey you!

It's hard to keep that in mind sometimes!

[twitz]

Saturday Feb 2nd - shoulders

DB press
20lbs x 15
25lbs x 15 - 30lbs x 12 - 35lbs x 10
35lbs x 15 - 30lbs x 12 - 25lbs x 10
40lbs x 8

Cable lateral raise /SS/ face pulls
5lbs x 15 / 45 x 15
3 sets

Plate loaded machine press
90lbs x 12
70 lbs x 15
70 lbs x 12

Seated side lateral raise /SS/ 20 sec weighted holds
7.5lbs x 15 / 5lbs per side holds
3 sets

[t-dogg]

Saturday Feb 2nd - shoulders

DB press
20lbs x 15
25lbs x 15 - 30lbs x 12 - 35lbs x 10
35lbs x 15 - 30lbs x 12 - 25lbs x 10
40lbs x 8

Cable lateral raise /SS/ face pulls
5lbs x 15 / 45 x 15
3 sets

Plate loaded machine press
90lbs x 12
70 lbs x 15
70 lbs x 12

Seated side lateral raise /SS/ 20 sec weighted holds
7.5lbs x 15 / 5lbs per side holds
3 sets

^^^^

When you going to be my work out partner!?!

[twitz]

^^^^

When you going to be my work out partner!?!

Hey! Anytime!

Sunday Feb 3rd - quads

I thought the gym was open till 10, got there at 8:32 and found out it was closing at 9. Oops! So the fella and I moved pretty quickly. Still managed to get the leg day waddle before leaving

Hack squats - narrow stance to target quads more
180lbs x 15
270lbs x 15
270lbs x 15

Leg press - narrow stance
180lbs x 20
270lbs x 15
360lbs x 15
360lbs x 15

Leg extensions
80lbs x 15
100lbs x 15, then 3 with squeeze
100lbs x 15 - last 2 were just made, drop 40lbs x 5 with 5 sec hold

Today was day # 21 with the var. Coming into this week I am starting a new diet to lean out a bit. I got lots of terrific help in the nutrition section! . I'll post it in here a bit later. I'll also update my weight, measurements etc sometime tonight.

Happy Monday everyone!

[twitz]

Tuesday Feb 5 - back

Close grip Pulldowns
80lbs x 15
100lbs x 15
120lbs x 12
140lbs x 5, 100lbs x 10

Wide grip Pulldowns
100lbs x 12
80lbs x 15
70lbs x 15 w/ squeezes

DB rows
35lbs x 15
45lbs x 15
35lbs x 15 w/ squeezes

Plate loaded Pulldowns
90lbs x 15 X 2 sets
90lbs x 12 -rest pause- 90lbs x 8

Rear delts
15-20lbs x 15 in all 3 hand positions - 45 reps total
3 sets

[t-dogg]

Hey! Anytime!

Sunday Feb 3rd - quads

I thought the gym was open till 10, got there at 8:32 and found out it was closing at 9. Oops! So the fella and I moved pretty quickly. Still managed to get the leg day waddle before leaving

Hack squats - narrow stance to target quads more
180lbs x 15
270lbs x 15
270lbs x 15

Leg press - narrow stance
180lbs x 20
270lbs x 15
360lbs x 15
360lbs x 15

Leg extensions
80lbs x 15
100lbs x 15, then 3 with squeeze
100lbs x 15 - last 2 were just made, drop 40lbs x 5 with 5 sec hold

Today was day # 21 with the var. Coming into this week I am starting a new diet to lean out a bit. I got lots of terrific help in the nutrition section! . I'll post it in here a bit later. I'll also update my weight, measurements etc sometime tonight.

Happy Monday everyone!

Great! I now have another reason to go back to Canada.

[ma_fighter]

Wicked log!

[twitz]

Wicked log!

Thank you!

Great! I now have another reason to go back to Canada.

. Let me know when you're on your way...lol

[twitz]

- 150lbs
- BF - 22%

Current measurments:

Neck - 13.2
Shoulders - 39.5
Chest - 37.2
Waist - 30.5
Navel - 31.8
Hips - 39.0
Thigh (R) - 23.5
Thigh (L) - 24.0
Calf (R) - 13.9
Calf (L ) - 13.9
Bicep (R) - 12.1
Bicep (L) - 11.8

Updates as of Feb 5 - about 3 weeks

Weight - 156
BF - about 20%

Shoulders - 40.4
Arm (L) - 12.5
Arm (R) - 12.8
Upper chest - 37.3
Lower chest (bust) - 37.1
Navel - 30.5
Hips - 41.0
Thigh (L) - 24.0
Thigh (R) - 23.8
Calve (L) - 14.8
Calve (R) - 14.3

[kitstreasure]

One foot in front of the other, Twitz, like you just told me. Do it one day at a time, hon.

[twitz]

One foot in front of the other, Twitz, like you just told me. Do it one day at a time, hon.

You got it!!

[twitz]

Updates as of Feb 5 - about 3 weeks

Weight - 156
BF - about 20%

Shoulders - 40.4
Arm (L) - 12.5
Arm (R) - 12.8
Upper chest - 37.3
Lower chest (bust) - 37.1
Navel - 30.5
Hips - 41.0
Thigh (L) - 24.0
Thigh (R) - 23.8
Calve (L) - 14.8
Calve (R) - 14.3

Small changes over the past 3 weeks. The width around my shoulders is up about an inch, and my hips about 2 (my hip measurement includes my booty.. And that's bigger for sure), my arms and calves are also up and my weight is up about 6lbs though my body fat dropped a tiny bit.

Like I said before, I was aiming to gain in my shoulders and legs, so I'm happy with the change. But now I'm changing the program and diet up to lean me out. These measurements will be the start of that and how I will track if I'm doing everything right.

[GirlyGymRat]

Small changes over the past 3 weeks. The width around my shoulders is up about an inch, and my hips about 2 (my hip measurement includes my booty.. And that's bigger for sure), my arms and calves are also up and my weight is up about 6lbs though my body fat dropped a tiny bit.

Like I said before, I was aiming to gain in my shoulders and legs, so I'm happy with the change. But now I'm changing the program and diet up to lean me out. These measurements will be the start of that and how I will track if I'm doing everything right.

Hey lady. How long r u ur running the cycle?

[-Ender-]

everything is reading well! good to see things on the up and up.

[twitz]

Hey lady. How long r u ur running the cycle?

12 weeks. 29.76% through right now lol

[twitz]

everything is reading well! good to see things on the up and up.

Thanks Mister!

[-Ender-]

no ma'am. thank you.

[twitz]

Thursday Feb. 7th - Day 25 -- Hamstring Day

Seated Hamstring curl
70 x 15
85 x 15
100 x 12
85 x 15

Laying Hamstring curl
70 x 15
85 x 15
100 x 10, 70 x 6
85 x 12

Hack squat - high wide & deep
180 x 15
180 x 15
180 x 10, 90 x 15

SLDL - slow
70 x 15
110 x 10
70 x 15

Laying Hamstring curl - elbows on bench
55 x 15 - slow & squeezing
3 sets


*** About 3.5 weeks with the Anavar now. I stilll feel pretty good during my workouts even though I have decreased calories. I have a few little picks on my chest and maybe two on my shoulders/back. Not quite pimples just little red dots. My face is more oily then usual and I'm using blotting papers about twice a day now. Those are the only 'sides' I'm experiencing right now.

[boz]

Good to hear your feeling "pretty good" twitz, it sounds as though there is still improvement on how you feel each day, and as we all know this takes time. As far as sides go, it could be alot worse, im happy for you thats the only side effects you have copped. I certainly dont think accutane would be necessary, as we have chatted about previously, unless of course the severity raises astonishingly.

Overall i been reading most posts, you seem to be going well keep it up and as for your workout logs, dam i give u credit you have done your research and knows what works best for you.

Forgive my ignorance if you have said before, how many weeks total you running for?

[twitz]

Good to hear your feeling "pretty good" twitz, it sounds as though there is still improvement on how you feel each day, and as we all know this takes time. As far as sides go, it could be alot worse, im happy for you thats the only side effects you have copped. I certainly dont think accutane would be necessary, as we have chatted about previously, unless of course the severity raises astonishingly.

Overall i been reading most posts, you seem to be going well keep it up and as for your workout logs, dam i give u credit you have done your research and knows what works best for you.

Forgive my ignorance if you have said before, how many weeks total you running for?

Hey Boz!! Thank you I'm totally OK with the sides so far. I think the B5 is helping A LOT. I but 10grms in my shake each morning. I'm super anal about my skin and pimples so even the slightest mark and I'm treating it. So far so good

I'm running it for 12 weeks

[twitz]

Friday Feb. 8th - Day 26 and Chest day

Bench
warm up with bar weight x 30 & some stretching
65lbs x 20
115lbs x 12
135lbs - my goal so I had to try it. I'll say 1.5 reps...lol

Well, I got 1 solid rep, had a little help from my spotter towards the end of the 2nd rep & he did help me on the 3rd. I think I psyched myself out a bit too. People were starting to watch me and I really don't like that. I'm the girl with the baggy or long selved shirt on & ball cap. Don't like the glares... It's like I got it up & got nervous. Will have to work on that...

drop from the 135, 95lbs x 12, drop, 65lbs x 12, drop,45lbs x 20

Incline DB press
27.5lbs x 15 -slow movement & squeezing
3 sets

Decline plate loaded machine
90lbs x 15
140lbs x 15
140lbs x 12

Cable Flyes - lower
20lbs x 15
3 sets with squeezes

I found that I was starting to get tired after the first exercise. I think it's just the decrease in calories and training so late. Next week I am going to add in a few cardio sessions so it will most likely get even worse...lol... Oh the fun!!

I hope that everyone has a fantastic weekend!!

[ElectraMaddox]

Friday Feb. 8th - Day 26 and Chest day

Bench
warm up with bar weight x 30 & some stretching
65lbs x 20
115lbs x 12
135lbs - my goal so I had to try it. I'll say 1.5 reps...lol

Well, I got 1 solid rep, had a little help from my spotter towards the end of the 2nd rep & he did help me on the 3rd. I think I psyched myself out a bit too. People were starting to watch me and I really don't like that. I'm the girl with the baggy or long selved shirt on & ball cap. Don't like the glares... It's like I got it up & got nervous. Will have to work on that...

drop from the 135, 95lbs x 12, drop, 65lbs x 12, drop,45lbs x 20

Incline DB press
27.5lbs x 15 -slow movement & squeezing
3 sets

Decline plate loaded machine
90lbs x 15
140lbs x 15
140lbs x 12

Cable Flyes - lower
20lbs x 15
3 sets with squeezes

I found that I was starting to get tired after the first exercise. I think it's just the decrease in calories and training so late. Next week I am going to add in a few cardio sessions so it will most likely get even worse...lol... Oh the fun!!

I hope that everyone has a fantastic weekend!!

You're doing awesome! I wish you lived near me so we could workout together!

[yourmom]

Do you experience the shakes with var? My wife does, I suspect she's not eating enough.

[twitz]

You're doing awesome! I wish you lived near me so we could workout together!

Me toooooo!! That would be awesome

Do you experience the shakes with var? My wife does, I suspect she's not eating enough.

No, not at all. I eat a lot though, that's never an issue for me. How much is she taking and what is her diet like? Is she taking clen or a fat burner?

[ElectraMaddox]

Me toooooo!! That would be awesome



No, not at all. I eat a lot though, that's never an issue for me. How much is she taking and what is her diet like? Is she taking clen or a fat burner?

Yeah it def would be! Yeah shakes on var ... I'm lucky if Ivan stay awake on anavar all I want to do is sleep lol the shakes is the last thing I get.... Maybe got clenbuterol pills instead of anavar.

[boz]

Hey Boz!! Thank you I'm totally OK with the sides so far. I think the B5 is helping A LOT. I but 10grms in my shake each morning. I'm super anal about my skin and pimples so even the slightest mark and I'm treating it. So far so good

I'm running it for 12 weeks

Good woman keep it up!

[t-dogg]

Friday Feb. 8th - Day 26 and Chest day

Bench
warm up with bar weight x 30 & some stretching
65lbs x 20
115lbs x 12
135lbs - my goal so I had to try it. I'll say 1.5 reps...lol

Well, I got 1 solid rep, had a little help from my spotter towards the end of the 2nd rep & he did help me on the 3rd. I think I psyched myself out a bit too. People were starting to watch me and I really don't like that. I'm the girl with the baggy or long selved shirt on & ball cap. Don't like the glares... It's like I got it up & got nervous. Will have to work on that...

drop from the 135, 95lbs x 12, drop, 65lbs x 12, drop,45lbs x 20

Incline DB press
27.5lbs x 15 -slow movement & squeezing
3 sets

Decline plate loaded machine
90lbs x 15
140lbs x 15
140lbs x 12

Cable Flyes - lower
20lbs x 15
3 sets with squeezes

I found that I was starting to get tired after the first exercise. I think it's just the decrease in calories and training so late. Next week I am going to add in a few cardio sessions so it will most likely get even worse...lol... Oh the fun!!

I hope that everyone has a fantastic weekend!!

Oh snap!

[ElectraMaddox]

Where's twitz?

[GirlyGymRat]

Where's twitz?

I've been wondering as well!

[ElectraMaddox]

I've been wondering as well!

She's m.i.a. Until further notice...