Female Var Log

[bigZthedestroyer]

Sunday - legs

Thanks to Big Z and the people who helped him put this together

Squats - 10 x 10 - I wasn't really sure what weight I could use to get all sets in, will know better for next time
95 x 10
115 x 10
135 x 10 - 8 sets at this weight

Hack squat
90 x 15 - 2 sets
270 x 10, drop, 180 x 10 drop, 90 x 10 - 2 sets of this

Laying hamstring curls /SS/ leg extensions - I had to SS because I was running out of time
80 x 12 / 100 x 12
3 sets

Seated plate Calve press / SS/ Calve raise on linear hack machine
45 x 12 / 50 x 12
3 sets

This leg workout was Killer, my legs were super pumped! Thanks Big Z!!

Glad you enjoyed it! I have legs tonight! Should be painfully fun. Keep killing it Twitz

[CanYouDigIt]

gotta question for your workouts, are you trying to gain bigger by any chance? or slimming down?

[twitz]

gotta question for your workouts, are you trying to gain bigger by any chance? or slimming down?

Hey! I've been working on getting bigger for awhile now. Went from 125ish to 158. My goal was to add some mass to my shoulders & legs (my back & arms where always a stronger point), which is happening, but I am slowly losing BF too. Sorry for the confusing answer, but I am trying to grow in certain areas, while leaning out it others. Just trying to get everything to have an even look. Any thoughts on that? Thanks for stoping in

[ironman1982]

Good job twitz keep doing what your doing

[twitz]

Good job twitz keep doing what your doing

Hey Ironman

Thank you!

[twitz]

Tuesday Feb. 26. - Chest

Bench
70 x 20
95 x 15
115 x 6, 95 x 6
95 x 12

Decline press
90 x 15
140 x 15
140 x 15

Incline DB flyes
15 x 20
20 x 15
20 x 15

Decline cable flyes
17.5 x 15
22.5 x 12
17.5 x 15
17.5 x 15

[bigZthedestroyer]

Another solid looking workout. Your back is looking awesome! I'm starting to think you really DLB! Lol keep it up

[twitz]

Another solid looking workout. Your back is looking awesome! I'm starting to think you really DLB! Lol keep it up

Thanks Big Guy! Means a lot

I love watching her videos, she's incredible!

[Knockout_Power]

5 pages... Impressive diet and routines...

Sub'd

[ElectraMaddox]

Seriously your back looks amazing! Great job!

[twitz]

5 pages... Impressive diet and routines...

Sub'd

Hey KP! Thank you!

Seriously your back looks amazing! Great job!

Thanks girl! You'll have to let me know how things are going for you!

Thursday Feb 28th - Back

Lat Pulldowns - wide grip
70 x 15
85 x 15
85 x 15

Machine Pulldowns - narrow grip
45 x 15
50 x 15
45 x 12

Seated row - wide
70 x 15
85 x 15
85 x 15

Seated row - narrow
70 x 15
85 x 15
100 x 8, 70 x 10

Plate loaded machine row
45 x 15 per side
70 x 12 per side
70 x 15 per side

Rack pulls
115 x 15
185 x 15
255 x 8, rest pause x 3

The var is certainly making me want to go heavier than this, I'm just really trying to watch my form and keep things slow /squeezing.

Have a great day everyone!!

[GirlyGymRat]

Hey KP! Thank you!

Thanks girl! You'll have to let me know how things are going for you!

Thursday Feb 28th - Back

Lat Pulldowns - wide grip
70 x 15
85 x 15
85 x 15

Machine Pulldowns - narrow grip
45 x 15
50 x 15
45 x 12

Seated row - wide
70 x 15
85 x 15
85 x 15

Seated row - narrow
70 x 15
85 x 15
100 x 8, 70 x 10

Plate loaded machine row
45 x 15 per side
70 x 12 per side
70 x 15 per side

Rack pulls
115 x 15
185 x 15
255 x 8, rest pause x 3

The var is certainly making me want to go heavier than this, I'm just really trying to watch my form and keep things slow /squeezing.

Have a great day everyone!!

When your cycle complete???? Looking good as always!!!

[twitz]

When your cycle complete???? Looking good as always!!!

I have about 6 more weeks. I'm at the 6 week mark now... just half way through

Thanks Girly! You're looking great yourself

[GirlyGymRat]

I have about 6 more weeks. I'm at the 6 week mark now... just half way through

Thanks Girly! You're looking great yourself

I will start a cycle later this year after shoulder rehab. It will be my first.

[Knockout_Power]

Sat. Feb 23 - shoulders

DB press
22.5 x 15
30 x 15
40 x 12
45 x 6, drop, 30 x 6

Tuesday Feb. 26. - Chest

Bench
70 x 20
95 x 15
115 x 6, 95 x 6
95 x 12

I find this interesting... 45lb DB on shoulders is very impressive, I am wondering why 135 wont go for you. Which area are you more concerned about building/being strong?

(just a curiousity question, not insulting your program)

[twitz]

I find this interesting... 45lb DB on shoulders is very impressive, I am wondering why 135 wont go for you. Which area are you more concerned about building/being strong?

(just a curiousity question, not insulting your program)

Hey KP I would never find it insulting, I appreciate it

Kind of a long answer to that, but it’s been an on-going struggle…

My shoulders have been an issue for me, I had a lot of built up scar tissue from an old car accident and from pitching for years. I spent quite a lot of time working with a trainer and trying to break down some of the adhesions and scar tissue and during that time I learned that I was cross dominant and trap dominant. So I push more with my bottom left side, and my top right side. In a lot of my exercises my traps were over compensating for my weaker areas. All so bad when you have an interest in bodybuilding and you want an aesthetic look! I pretty much spent 8 months, 5 days a week working on this and trying to reset my natural mechanics.

Even with all my efforts, my left trap still creeps up when I go to heavy or I get tired. I constantly have to remind myself to pull it back down and to retract my scap.

OK, back to your question  That was my first time playing with 45’s. I was quite happy when I reached the 40’s. I would LOVE to build my shoulders and have a more capped look. I find that as soon as I hit the 115-120ish mark on bench I feel my left trap wanting to creep up. I have tried 135 and was ok for 2, needed help on the 3rd. I watch videos where girls lift their hips up and position their feet back. I haven’t tried this stance yet, I’m thinking that it would help me control the shoulder/trap thing … Any thoughts or ideas?

[Knockout_Power]

Hey KP I would never find it insulting, I appreciate it

Kind of a long answer to that, but it’s been an on-going struggle…

My shoulders have been an issue for me, I had a lot of built up scar tissue from an old car accident and from pitching for years. I spent quite a lot of time working with a trainer and trying to break down some of the adhesions and scar tissue and during that time I learned that I was cross dominant and trap dominant. So I push more with my bottom left side, and my top right side. In a lot of my exercises my traps were over compensating for my weaker areas. All so bad when you have an interest in bodybuilding and you want an aesthetic look! I pretty much spent 8 months, 5 days a week working on this and trying to reset my natural mechanics.

Even with all my efforts, my left trap still creeps up when I go to heavy or I get tired. I constantly have to remind myself to pull it back down and to retract my scap.

OK, back to your question  That was my first time playing with 45’s. I was quite happy when I reached the 40’s. I would LOVE to build my shoulders and have a more capped look. I find that as soon as I hit the 115-120ish mark on bench I feel my left trap wanting to creep up. I have tried 135 and was ok for 2, needed help on the 3rd. I watch videos where girls lift their hips up and position their feet back. I haven’t tried this stance yet, I’m thinking that it would help me control the shoulder/trap thing … Any thoughts or ideas?

DO NOT lift your hips or bring your feet back.... this isnt just women, guys do this too in order to arch their back and turn flat bench into a more decline position to lift heavier, but it takes the focus off mid chest so you might as well just do decline

[twitz]

Here's a pic that my trainer sent me one day that he was impressed at how even my shoulders were getting (even though the left it still up a bit). Just to give you an idea... there used to be about a 2 inch difference

It's been a big set back in terms of how hard I work and how I develop

[Knockout_Power]

As for why I was asking the original question, I may have asked it wrong... I meant to ask which is more important to you as far as your shoulder routine or chest routine. Those 2 bodyparts I plan my training split around. I like to leave the longer split of 7 days before the part I am more focused on... Ex., right now I am focusing on chest so I make sure to leave 3 full days after a shoulder day before I put stress on my rotators for chest

Sample

Day1 delts

Day5 chest

I actually find this allows me to train heavier when Im building that area...

Only bring this up as you mentioned you wanted to hit 135, if this is not your primary goal right now, dont even worry about what I was saying.

[Knockout_Power]

Here's a pic that my trainer sent me one day that he was impressed at how even my shoulders were getting (even though the left it still up a bit). Just to give you an idea... there used to be about a 2 inch difference

It's been a big set back in terms of how hard I work and how I develop

definitely great back development... your scapulas are noticably in different locations and under different amounts of rotation

pitching for years

which is your dominant hand?

[twitz]

DO NOT lift your hips or bring your feet back.... this isnt just women, guys do this too in order to arch their back and turn flat bench into a more decline position to lift heavier, but it takes the focus off mid chest so you might as well just do decline

Ok, Glad I asked I do enough decline stuff.

As for why I was asking the original question, I may have asked it wrong... I meant to ask which is more important to you as far as your shoulder routine or chest routine. Those 2 bodyparts I plan my training split around. I like to leave the longer split of 7 days before the part I am more focused on... Ex., right now I am focusing on chest so I make sure to leave 3 full days after a shoulder day before I put stress on my rotators for chest

Sample

Day1 delts

Day5 chest

I actually find this allows me to train heavier when Im building that area...

Only bring this up as you mentioned you wanted to hit 135, if this is not your primary goal right now, dont even worry about what I was saying.

My primary would be to build my shoulders. So you would suggest putting that first, then 3 days later chest? I would still love to do 135, but I'd rather have a nice cap Why can't we have it all at once!?

definitely great back development... your scapulas are noticably in different locations and under different amounts of rotation



which is your dominant hand?

Thanks. Its been a lot of work. They are still screwy ~ I do rolling with a lacrosse ball and I'm always retracting them trying to reset them. I'm not sure if other people have this issue, it's a bummer though!

My right hand is dominant

[Knockout_Power]

My primary would be to build my shoulders. So you would suggest putting that first, then 3 days later chest? I would still love to do 135, but I'd rather have a nice cap Why can't we have it all at once!?

If you want to mix it up for 3 weeks and see if it results in heavier bench without sacrificing the weight you currently do for delts, it couldnt hurt. But you are obviously making great gains so no need to mix things up

Thanks. Its been a lot of work. They are still screwy ~ I do rolling with a lacrosse ball and I'm always retracting them trying to reset them. I'm not sure if other people have this issue, it's a bummer though!

I know how annoying it it. My quad on my left leg has a ton of scar tissue right above the knee to the outside from years of taking kicks there... its going to be a long road to bring my legs up as a result

My right hand is dominant

The right definitely has more ROM. Has your trainer tried forcing you to keep your hands against your body when doing rows? It will lower the weight you can lift but may bring your shoulders back into alignment

Spend 2 weeks in Edmonton, I'll have your bench over 135

[rustyjames]

Thanks. Its been a lot of work. They are still screwy ~ I do rolling with a lacrosse ball and I'm always retracting them trying to reset them. I'm not sure if other people have this issue, it's a bummer though!

My right hand is dominant

You're not alone. I have the exact same issue. I Think it was brought on by repetitive throwing motion, I was a pitcher/quarterback, and it's wrecked havoc on my body because I never worked at correcting it, Until now(after having both shoulders scoped).

[bigZthedestroyer]

Here's a pic that my trainer sent me one day that he was impressed at how even my shoulders were getting (even though the left it still up a bit). Just to give you an idea... there used to be about a 2 inch difference

It's been a big set back in terms of how hard I work and how I develop

<img src="http://forums.steroid.com/attachment.php?attachmentid=134300"/>

Honestly if you wouldn't have said anything, I probably wouldn't have noticed the slight difference. You look pretty symmetrical. Your development looks awesome too. You've put some hard work in and it shows. Keep going Twitz! You're doing awesome!

[CanYouDigIt]

Mhmmm Mhmmm a dirty blond girl, with a nice body.. talk about gods gift, anyways sad that your doing aas to destroy that fine body of yours.. but hey? it's not mine.. anyways very great work on your body definition, and good luck on your goals!

[twitz]

The right definitely has more ROM. Has your trainer tried forcing you to keep your hands against your body when doing rows? It will lower the weight you can lift but may bring your shoulders back into alignment

Spend 2 weeks in Edmonton, I'll have your bench over 135

That pic was from when I was still in NS, I don't have a trainer since I moved to Alberta. thinking back, yes, he did. He had me doing light weight seated rows, keeping everything nice and close. Thanks for pointing that out, I will start doing them again

I forgot to ask, what are you doing for the scar tissue on your leg?

I'm not that far, don't tempt me

Mhmmm Mhmmm a dirty blond girl, with a nice body.. talk about
gods gift, anyways sad that your doing aas to destroy that fine body of yours.. but hey? it's not
mine.. anyways very great work on your body definition, and good luck on your goals!

I trained for years without even thinking about aas. I am very mindful when it comes to changes in my body, and I do not see how anavar will destroy that. I would say that 95% + of the woman who compete in figure and fitness model have used anavar (at least anavar) to achieve their bodies. They all have beautiful physiques, far from being 'destroyed'.

Good luck on your goals too.


Friday Mar. 1 st - shoulders

DB press
22.5 x 15
35 x 15
45 x 11 - went for 12 but couldn't make it 1/2 way
35 for 20 - I was super happy with this, my spotter didn't even come near me till the 19th rep

Behind neck press - smith machine
45 x 15
3 sets

Seated lateral raises /SS/ bent over rear delts
10 x 15 for all
3 sets

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

I did some bar upright rows and some scap stuff throughout. The gym was closing so that was it.

[Knockout_Power]

I'm not that far, don't tempt me .

That would be cool to train with a woman, especially if you like a loaded routine... I dont train with people very often cause I find people are not serious enough and take offense when I try and push them. The moment their cell phone comes out, workout is OVER...

You can come show up the guys, most guys cant DB press 45 on shoulder day anyways

[twitz]

I don't see anything destroyed in that picture other then other womens egos haha.

Awe, thanks soar! I think that any woman who takes care of her body is beautiful, I don't know where that poster was coming from. Looks like he was banned, must have upset someone else while he was here....

^^^, this... anavar, while kept at regular doses doesnt destroy a womans body. Heaven forbid they get a little more sensitive down there, oh no, a little more playtime...

its when then start competing and will to do anything to win that it becomes a problem... too much primo, eq, winny and all of a sudden they look like men.

It does get more sensitive, which just makes things quicker to happen. Although it's more sensitive , it does not grow, that happens when females take other aas like KP mentioned.
Hopefully other girls reading this understand that... Don't listen to that above poster.

Honestly if you wouldn't have said anything, I probably
wouldn't have noticed the slight difference. You look pretty symmetrical. Your development looks
awesome too. You've put some hard work in and it shows. Keep going Twitz! You're doing
awesome!

Thanks BigZ! This pic was taken after like 8 months of working on it. My old trainer used to make a lot of videos, take a lot of pics and actually get me to train while keeping a broom stick across my shoulders to make sure I was staying level. It's so much better than it was, but I can feel it creeping up sometimes when I go heavy or am getting tired. It's certainly been a
frustrating road at times.

It's leg day for me today! Will probably stick with your kick ass program for awhile

Twitz, girl you are making so much progress. Don't let minor
imperfections drive you crazy!

Hey girl!! I'm not letting it drive me too crazy. I just have to be fully aware of it or I will have a very noticeable difference between the right and left side of my body. Besides that, I have to keep note of it or I could risk getting hurt.

I think you'll have a program coming at you today

That would be cool to train with a woman, especially if you
like a loaded routine... I dont train with people very often cause I find people are not serious enough and take offense when I try and push them. The moment their cell phone comes out,
workout is OVER..

You can come show up the guys, most guys cant DB press 45 on shoulder day anyways

Sometime when I'm in your town we'll do a workout . I liked being pushed, and I love learning while I'm doing it. I usually train with men, I know when and how to spot, and I have no problem racking/unracking weights so it moves along pretty quickly. It would be fun

I never bring my phone to the gym

[kitstreasure]

Hey girl!! I'm not letting it drive me too crazy. I just have to be fully aware of it or I will have a very noticeable difference between the right and left side of my body. Besides that, I have to keep note of it or I could risk getting hurt.

I think you'll have a program coming at you today

I'm waiting patiently (as patiently as I can with the comp looming, anyway ). Did you get my email?

[Soar]

I don't see anything destroyed in that picture other then other womens egos haha.

[Knockout_Power]

I don't see anything destroyed in that picture other then other womens egos haha.

^^^, this... anavar, while kept at regular doses doesnt destroy a womans body. Heaven forbid they get a little more sensitive down there, oh no, a little more playtime...

its when then start competing and will to do anything to win that it becomes a problem... too much primo, eq, winny and all of a sudden they look like men.

[kitstreasure]

Twitz, girl you are making so much progress. Don't let minor imperfections drive you crazy!

[twitz]

Sunday March 3 - Legs

I had a work event this weekend, and we celebrated my BF's Bday so I spent most of my weekend eating crappy food. Jeez, could I ever feel it during my workout! When I trained on Friday I had clear bicep/shoulder viens.... they were no where to be seen on Sunday!

The squat rack was being used by somone who was stretching, so I started with leg press

Leg Press
180 x 15
270 x 15
360 x 15
450 x 12

Squats
45 x 20
135 x 15
185 x 12
185 x 12
135 x 15

SLDL
70 x 15
3 sets

Leg Extension
85 x 15
100 x 12
100 x 12

Laying Hamstring curl
80 x 12
65 x 15 - elbows down - 30 x 10 elbows up
65 x 15

Hip abductor
115 x 15
3 sets

I was feeling tired this morning, back on track today and setting myself up for a good week

Happy Monday everyone!

[Knockout_Power]

Whats your current split?

[twitz]

Whats your current split?

The plan is:

Day 1 - Quads
Day 2 - Shoulders
Day 3 - Back
Day 4 - Chest
Day 5 - Hamstrings

Really, I just try to to train back/legs & chest/shoulders on consecutive days. I take my day off when I feel like I need it. For the past 2 weeks I did a full leg day and had an arm day.

Any thoughts?

[Knockout_Power]

The plan is:

Day 1 - Quads
Day 2 - Shoulders
Day 3 - Back
Day 4 - Chest
Day 5 - Hamstrings

Really, I just try to to train back/legs & chest/shoulders on consecutive days. I take my day off when I feel like I need it. For the past 2 weeks I did a full leg day and had an arm day.

Any thoughts?

as long as you take enough OFF days and you feel you are recovering fine and making gains, then nothing wrong with it... as I had stated before, I really make an effort to separate shoulders and chest so that the rotator has as much time to recover between each, especially if you are training heavy

[ironman1982]

Hi twitz, do you do any cardio

[twitz]

Hi twitz, do you do any cardio

Not right now, but I will be soon. I was working on adding muscle, but now that I'm happy with that I will start to lean out. I bought a treadmill on the weekend, and will probably start next week . It still won't be anything crazy like your 50 mins

How's your training going Ironman?

[bigZthedestroyer]

Not right now, but I will be soon. I was working on adding muscle, but now that I'm happy with that I will start to lean out. I bought a treadmill on the weekend, and will probably start next week . It still won't be anything crazy like your 50 mins

How's your training going Ironman?

Im sorry to hear you bought a treadmill...lol jk..I just hate cardio

[ironman1982]

Not right now, but I will be soon. I was working on adding muscle, but now that I'm happy with that I will start to lean out. I bought a treadmill on the weekend, and will probably start next week . It still won't be anything crazy like your 50 mins

How's your training going Ironman?

Haha good job sounds like its going well for you im glad it is

Those 50 mins are hard going but i shouldnt have to do it for much longer hopefully

Training is going well no complaints at all lifts slowly increasing so im happy