Female Var Log

[gbrice75]

This week in a nutshell:

Monday - Hamstrings & Calves

Hack squat - feet wide & toes pointed
90 x 15
180 x 12 X 2

SLDL - slow to feel the stretch
60 x 12 X 3

Laying Hamstring curl
55 x 12
55 x 8, 40 x 5 X 2

Laying hamstring curl - elbows up
30 x 8, 20 x 5
20 x 15 X 2 - slow

Seated hamstring curls /SS/ seated calve
50 x 10 both legs - 35 x 10 singles /SS/ 120 x 15 X 3 sets

1736 cals
33 F
163 C
159 P



Tuesday - Shoulders

DB Press
20 x 20
30 x 10 X 4

Machine loaded press
25 x 15
45 x 10 X 2

Cable rows /SS/ cable laterals
35 x 10 /SS/ 5 x 10 X 3 sets

Presses (behind neck) on smith machine
35 x 10
45 x 10 X 2

Rear delt flye
55 x 12 - my left shoulder started to hike up a bit
40 x 15 X 2

20 mins walk on treadmill 15% incline

1496 cals
28 F
165 C
143 P


Wednesday - back & bis

Seated row
55 x15
70 x 12
85 x 10
100 x 6, drop, 70 x 10, drop, 40 x 15

Plate loaded row (pulling up)
45 x 12
55 x 10 X 2

Plate loaded row (pull down)
45 x 12
55 x 8
45 x 10
DB row
35 x 15
45 x 10 X 2

Lat Pulldown
70 x 12
85 x 10
85 x 8

DB curls
20 x 12 X 3

Cable curls
27.5 x 10
30 x 10 X 2

20 min walk on treadmill, 15% incline

1616 cals
28 F
180 C
158 P


Thursday - Chest & tris

Incline flyes
17.5 x 15
20.0 x 15
22.5 x 12

Bench
65 x 15
85 x 12
100 x 10, drop 85 x 8, drop 65 x 12

Machine plate loaded press
25 x 15
45 x 10
45 x 8 , rest pause, 45 x 2

Squeeze press - I started doing a flye/squeeze, then just did SP with DB
20 x 15
25 x 12
40 x 12 X 2 sets

DB extensions
20 x 15 X 3 sets w/hold/stretch on bottom

Cable pushdowns
50 x 12, drop, 35 x 12, 20 x till failure X 3 sets


1540 cals
26 F
147 C
153 P

You're eating more than I am on some days...

Nice to see you keeping this log updated... as you said, they usually fall off, but that's obviously not going to happen here. Great job!

[twitz]

Thanks again for your updates and log, it has been a source of inspiration for my wife. I myself am not interested in your physical gains, but if you could update your emotional frame of mind and changes, this is truly what I'm interested just as a gage to understanding what my wife is going threw now that she has started her cycle. Also any inner body changes from the females perspective, such as spotting and girl stuff, my girl has been following this log as well . Thanks and good luck!

I mentioned the spotting which as stopped. I notice that I am getting a bit more fustrated with people, but there is always a good reason. Things that wouldn't usually bother me do now. I will post more about this later, as well as my thoughts etc. I'm at work now, so I will post more regarding that when I get home

These female logs really do help a lot. Not only does it help the girls who don't know where to start or may be scared, but it helps us guys understand what's going on so we don't just overlook the girls mental states as just crazy women stuff

Glad it helps!

You're eating more than I am on some days...

Nice to see you keeping this log updated... as you said, they usually fall off, but that's obviously not going to happen here. Great job!

That was a low day for me You helped me with my diet, which I was good with for a couple of weeks, but this past week has sucked for me. I need to get back on track with that!! I should start posting my diet in here, be more accountable for it.

Your log is certainly an inspiration!

[gbrice75]

That was a low day for me You helped me with my diet, which I was good with for a couple of weeks, but this past week has sucked for me. I need to get back on track with that!! I should start posting my diet in here, be more accountable for it.

Definitely. I did go through your pages and noticed that was missing... logging, even if not daily, will keep you honest.

As for this past week - hey, it happens to all of us. As long as they're few and far between, over the course of time they won't mean much in terms of a set back. Just get back on that horse!

Your log is certainly an inspiration!

Thx. Didn't realize you were following... say hi next time! lol

[twitz]

Definitely. I did go through your pages and noticed that was missing... logging, even if not daily, will keep you honest.

As for this past week - hey, it happens to all of us. As long as they're few and far between, over the course of time they won't mean much in terms of a set back. Just get back on that horse!

Thx. Didn't realize you were following... say hi next time! lol

I'm using my phone app again, so I will log at the end of the day. Get me back on track and go from there

Thanks for checking in Gbrice!! I needed a push today

I will say hello next time

[Knockout_Power]

this past week has sucked for me. I need to get back on track with that!! I should start posting my diet in here, be more accountable

Post a pic or two weekly, that will stop any unwanted diet changes... That's why I'm doing that contest

[gbrice75]

I'm using my phone app again, so I will log at the end of the day. Get me back on track and go from there

Thanks for checking in Gbrice!! I needed a push today

I will say hello next time

^^ Free pushes, all day, every day!

Post a pic or two weekly, that will stop any unwanted diet changes... That's why I'm doing that contest

Not even trying to be clever now KP, eh!?