Female Log - first cycle

[Sfla80]

Akd.

Any side affects you could warn a first time female?

Wife is preparing to take her first run.

How was this experience for u

[AKD_FitChick]

Akd.

Any side affects you could warn a first time female?

Wife is preparing to take her first run.

How was this experience for u

My experience was incredible. I heard of crazy sides and I didn't have ANY AT ALL. I felt great my whole round and was taking 12.5 mg a day split into 2 doses. I absolutely have NOTHING negative to say about my first cycle at all. If someone is truly on point with food and fitness it will work wonders. I CANNOT wait to get back on a cycle when I get back and will take what I learned from this cycle and really push it more. How is your wife food wise and athletic wise?

Thanks for coming by, I love supporters and if I can help someone else get great results too I will do whatever I can!

[Sfla80]

My experience was incredible. I heard of crazy sides and I didn't have ANY AT ALL. I felt great my whole round and was taking 12.5 mg a day split into 2 doses. I absolutely have NOTHING negative to say about my first cycle at all. If someone is truly on point with food and fitness it will work wonders. I CANNOT wait to get back on a cycle when I get back and will take what I learned from this cycle and really push it more. How is your wife food wise and athletic wise?

Thanks for coming by, I love supporters and if I can help someone else get great results too I will do whatever I can!

I've been reading most of your log the whole time. Very detailed which is amazing to have for other females to see others experience.

My wife before the baby was very fit and diet (if we did it together) was very good. We do have our date nights. But other then that pretty soild.

We have talked about her cycling . And agreed on a goal to get her to before starting it. So I'm just making I have all the knowledge I can get before we start.

Told her to sign up but she wont. Lol

Thank you very much for responding and amazing job. And congrats on a successful first cycle.

[AKD_FitChick]

I've been reading most of your log the whole time. Very detailed which is amazing to have for other females to see others experience.

My wife before the baby was very fit and diet (if we did it together) was very good. We do have our date nights. But other then that pretty soild.

We have talked about her cycling . And agreed on a goal to get her to before starting it. So I'm just making I have all the knowledge I can get before we start.

Told her to sign up but she wont. Lol

Thank you very much for responding and amazing job. And congrats on a successful first cycle.

So happy that you have been following along. I really appreciate it. Reading the ladies logs on here is what helped me too! I am glad I can be informative and hopefully helpful. Have your wife ask any questions, she would like. I am in no way a novice, but I will give any advice I can.

When is she looking to start? I love it. It's like a really cool science experiment.

[InternalFire]

Its not the case anymore I guess since I just messed it up by posting this here, but it was a second ago

numerology is screwing with my eyes lately. time like 11:11 12:12 02:02 etc and now caught this ^

[AKD_FitChick]

Its not the case anymore I guess since I just messed it up by posting this here, but it was a second ago

numerology is screwing with my eyes lately. time like 11:11 12:12 02:02 etc and now caught this ^

Super into numbers!!! You and I started around the same time and I love that we have been on this journey together . Let's keep it going

[AKD_FitChick]

Hey guys!! I am here!! Just was out of range for 5 days and now only have my cell phone to update. Still lifting while on vacation. Having a blast. Really want to post pictures from cell phone. Does anyone know how too?

I miss our daily chats! Will be back to home in 5 days and will get right back to posting and reading daily!!!

Big hugs to all of you!!!

[InternalFire]

Hey girl, internet missed you, and so did we! Well I did glad to hear you enjoy your time! Keep the pedal to the metal girl keep grinding

[AKD_FitChick]

Hey girl, internet missed you, and so did we! Well I did glad to hear you enjoy your time! Keep the pedal to the metal girl keep grinding

I MISSED you too!!! Can't wait to catch up on your log. Going to read right now!!!!

[AKD_FitChick]

FINALLY I am BACK!

Missed the gym this morning, but I will get in after work today. Needed to catch up on sleep and in my own bed finally. Being gone for 11 days is not easy.

Update though: worked out 90% of the time I was gone, no cardio, but great lift sessions. Can't wait to get back into my gym though. Miss my lifting friends. Diet was good as well.

Ready to get back on another Var cycle. Actually can't wait. I figured 4 weeks off would be good, does anyone else have advice on this?

Here is a couple photo's I snapped during a lift session while I was away. I couldn't believe how I looked when I saw

I feel like I look so much bigger here, but my waist is still a 27.5 and hips a 38, it's so crazy how muscle changes your body.

When I am standing normal, I don't look like this, BUT I wouldn't mind if I did either. I think muscle is SO SEXY!!!

I am really happy with my work so far. Really need my lower body to respond. I have decided though while away to lift not as heavy on my lower half to honor my knee. I don't want to do too much damage to my knees just to lift really heavy. I will still push my body, but not to where my knees are achy. I would rather save them.

BIG HUGS to you all! So happy I am back!

[AKD_FitChick]

I also got into contact with a nutritionist that trains competitors and am looking forward to hopefully starting to discuss full food with them. I really want to get a handle on diet. I feel like on my next round, I want to have a better grasp on bulking/cutting. I know I eat super clean as it is, but I really want to know if I am eating enough and how to cut properly. So I will know more when I discuss that with them.

[GirlyGymRat]

I also got into contact with a nutritionist that trains competitors and am looking forward to hopefully starting to discuss full food with them. I really want to get a handle on diet. I feel like on my next round, I want to have a better grasp on bulking/cutting. I know I eat super clean as it is, but I really want to know if I am eating enough and how to cut properly. So I will know more when I discuss that with them.

Diet is soooo important. It be interesting to discover the nutritionist take on cutting and bulky. Some contest prep endorse severe diet restrictions which can lead to severe rebound. And what secrets to eliminate the plateaus.

Our body types impact the amount of change. I work my legs but probably don't need to as much as someone who might carry more weight distribution more to lower torso and legs.

Honor thy knee! By training differently. Maybe lower body split workouts....I train what I like to train not necessarily what I NEED to train.

I am thrilled you had a great first experience! Look awesome!!!

[megang]

Diet is soooo important. It be interesting to discover the nutritionist take on cutting and bulky. Some contest prep endorse severe diet restrictions which can lead to severe rebound. And what secrets to eliminate the plateaus.

Our body types impact the amount of change. I work my legs but probably don't need to as much as someone who might carry more weight distribution more to lower torso and legs.

Honor thy knee! By training differently. Maybe lower body split workouts....I train what I like to train not necessarily what I NEED to train.

I am thrilled you had a great first experience! Look awesome!!!

Diet is definitely key as if done correctly you can actually limit cardio. The issues with rebound is when you don't have a game plan to reverse diet top slowly add calories while lowering the amount of cardio

[AKD_FitChick]

Good morning!

I have only worked out 2x this week so far, but have planned Friday - Sunday for great lift sessions. I can't seem to bounce back from my vacation. It's harder than I thought. I am so sleepy, but yet not sleeping and it's a struggle. I just need to have the weekend to get caught up on sleep and getting back into my normal routine. Food is still good.

Just wanted to check in. I am glad I ended my cycle for my trips, I couldn't imagine having to be on a cycle and going through these adjustments back to life.

Hope everyone is having a great day! Can't wait till tomorrow so I can get off work and just be........

[GirlyGymRat]

Some gals report feeling down when come off cycle...the euphoria of beast mode in the gym. I never used PCT but some consider it necessary.

[AKD_FitChick]

Some gals report feeling down when come off cycle...the euphoria of beast mode in the gym. I never used PCT but some consider it necessary.

Dang i never thought about that. I bet you anything that is it. It's been hard to get myself to not be so tired, but I am feeling better today, a little tired. I thought it was all vacation, it totally could be from completing my first cycle. Thanks for that info! Makes me feel better. The last time I felt that tired was when i was pregnant.........was worried for a second.

[AKD_FitChick]

good morning all!

Did HIIT this morning and held 8lb weights the entire class, which isn't always easy, by the end my shoulders were so exhausted, could barely do last round of burpees. It was crazy. Have a couple lift sessions planned for this weekend and some yoga flows, can't wait. Next week i am back in the gym lifting. can't wait to be rested and come back fighting strong!!!!

How is everyone today?

Happy FRIDAY!!!

[AKD_FitChick]

Happy Tuesday!!

Back in the gym this morning for a chest and tri's session and killed some abs. Felt so good to be back to my normal UN tired self and really push it this morning. I am back and it feels so good. Trained with my niece this morning. She is here for the summer and really wants to get some muscle and build some healthy lifestyle changes, so I am excited to help her. I started around her age and it's put me into living a pretty athletic life for almost 20 years. Did some pictures this morning. Have noticed I am not as strong as when i was on Var, but I can still lift heavy, I am going to start up again mid July for round 2 and really push my body. I am proud of the muscle I am holding on too and thank it's still looking good. Took some pictures just now. I am going to just keep plugging away till I start again! Miss you guys, missed my gym buddies! I love being back in my home gym!!!

[InternalFire]

woop woop, hows the day going girl? all well with you?

[AKD_FitChick]

woop woop, hows the day going girl? all well with you?

Hey you!!! I am really thinking about starting my next cycle today! I really want to hit it hard and go for it. Diet has been good, gym time a little less, but I am seeing my dr. today to get my thyroid levels checked again (I have been pretty tired since back from Alaska), been hard for me. I am usually go go go energizer bunny type. It's hard when I am tired. I love the way I feel on cycle and know what mistakes I made last time so I am ready to hit it hard. What are your thoughts?

[saymass003]

Hey you!!! I am really thinking about starting my next cycle today! I really want to hit it hard and go for it. Diet has been good, gym time a little less, but I am seeing my dr. today to get my thyroid levels checked again (I have been pretty tired since back from Alaska), been hard for me. I am usually go go go energizer bunny type. It's hard when I am tired. I love the way I feel on cycle and know what mistakes I made last time so I am ready to hit it hard. What are your thoughts?

Being tired when you come off a cycle is normal. You will return to normal in a few weeks. I'm not sure how long you have been off cycle, but if I remember right you ran a short (6 weeks) cycle. If that's the case then you would be fine to jump back on. Most people follow a time on equals time off rule, although I don't (I'm a rebel though). I start my cycle on Monday after the longest 9 week break ever!

[AKD_FitChick]

Being tired when you come off a cycle is normal. You will return to normal in a few weeks. I'm not sure how long you have been off cycle, but if I remember right you ran a short (6 weeks) cycle. If that's the case then you would be fine to jump back on. Most people follow a time on equals time off rule, although I don't (I'm a rebel though). I start my cycle on Monday after the longest 9 week break ever!

it's been 4 weeks. What do you think of that? I am ready to start back up. I was going to take 6 weeks off and will if needed to be, I am really open to suggestions. Please advise what you think I should do.

[saymass003]

it's been 4 weeks. What do you think of that? I am ready to start back up. I was going to take 6 weeks off and will if needed to be, I am really open to suggestions. Please advise what you think I should do.

Your cycle was very mild and short. I think you could jump back on with no problems. I will say that it is very easy to become addicted to the gains you get from cycling. When i first started I thought I would only do 1, maybe 2 cycles... I lost count of how many I have done. Just keep your eye out for sides and you will be fine. The only neagtive side I have experienced is acne which I controll with Retin-A. The other side I have encountered has been rather enjoyable.

[megang]

Hey you!!! I am really thinking about starting my next cycle today! I really want to hit it hard and go for it. Diet has been good, gym time a little less, but I am seeing my dr. today to get my thyroid levels checked again (I have been pretty tired since back from Alaska), been hard for me. I am usually go go go energizer bunny type. It's hard when I am tired. I love the way I feel on cycle and know what mistakes I made last time so I am ready to hit it hard. What are your thoughts?

I would find a good supplement to help restore your adrenal glands, if you use a lot of pre workouts and caffeine your adrenal glands can get taxed and not work efficiently

[AKD_FitChick]

I would find a good supplement to help restore your adrenal glands, if you use a lot of pre workouts and caffeine your adrenal glands can get taxed and not work efficiently

I am on adrenal meds now, got diagnosed a year ago with adrenal fatigue (I wasn't even registering on the chart), I have a dr. appt tonight to go over my new labs for Adrenals and Thyroid and will adjust accordingly, I had to supplement caffeine to wake me up, but like my dr. said it's actually reversing them even more. I love that you said that. I am weening myself off of caffeine as we speak. It's really hard.

[bullshark99]

You were on what I would consider a very light cycle, don't really see the harm in jumping back on. I would caution you as I did a month ago, don't let a "little" turn into a "little more" and on and on......
Just my opinion and this is not directed at you personally but most of your cycle was probably placebo effect. Reason I say that is it was very light, true Anavar is mild mostly for cutting not bulk and being female its that much more difficult to build mass. If it helps with your training, motivation and dedication then great, just keep it real.
Be well Dani, good luck.

[AKD_FitChick]

You were on what I would consider a very light cycle, don't really see the harm in jumping back on. I would caution you as I did a month ago, don't let a "little" turn into a "little more" and on and on......
Just my opinion and this is not directed at you personally but most of your cycle was probably placebo effect. Reason I say that is it was very light, true Anavar is mild mostly for cutting not bulk and being female its that much more difficult to build mass. If it helps with your training, motivation and dedication then great, just keep it real.
Be well Dani, good luck.

I don't feel like I put on a lot of mass, I totally agree putting on mass for woman is hard and I am not willing to go deep into other roids to try it out, I don't' want to risk other sides I feel pretty lucky to have found var, light and easy and no sides (knock on wood), I did enjoy the structure it gave me. I like structure. I think I have more of a handle on the food part. I was trying to add a lot of complex carbs and I don't know if my body likes TOO much of them. I really respond to meat and veggies.

Thank you for writing in, I appreciate your words and your thoughts on this. Means a lot.

[TheTaxMan]

Of course a longer wait/time off is better

I think you would be fine hopping back on, however, more time off would be more sensible, even if it jusr another 2-4 weeks

Keep training hard for a few more weeks then reward yourself with another cycle?

I know its easier said than done but thats probably going to be the best advice rather than saying just go for it

Looking great in the last pics by the way, very lean well done

[AKD_FitChick]

Of course a longer wait/time off is better

I think you would be fine hopping back on, however, more time off would be more sensible, even if it jusr another 2-4 weeks

Keep training hard for a few more weeks then reward yourself with another cycle?

I know its easier said than done but thats probably going to be the best advice rather than saying just go for it

Looking great in the last pics by the way, very lean well done

I really like the way you think! Maybe that's the best way! I am going to see how my labs are tonight and if I have to do medication adjustment for T3/T4 then I will for sure wait. I need to make sure I am not doing too much at one time.

Thanks for the compliment! Mean's a lot! Trying hard! I do love Var though.....

[AKD_FitChick]

Day 1 - Cycle 2

Good morning all! So I went ahead and decided that 5 weeks was a good break and do dive back in another cycle. I am so thankful to all of you for your advice, but I really thought about it this weekend and found the mistakes I made in the last cycle and decided that I am ready to dive back in and really push my body. If I gain weight GUESS WHAT, I am okay with it, cause I know when I am done with the cycle I will cut back down, if I experience other things i will ride it out and push through. My head is more in the game, since I know what to expect this round. I got my results back from my dr. and my adrenals took a shit on me and had to be put on a stronger prescription, its a steroid that I am on for 3-6 months, but I felt better within a few hours of taking it. Also started Complex B shots in my booty once a week since i was so low. Getting my Thyroid checked again later this week to make sure my levels for t3 and t4 is good or make medication adjustments. Other than that my blood tests were great on everything else. I am going to keep the same log and hopefully you all will follow along this one with me too! I love the motivation and the support from you all.

I meal prepped yesterday and have my meals planned out this week

Hit the gym at 5 am this morning and felt great finally having the energy to get up again. It was so hard having no energy.

Did legs and pushed it in some areas, but for sure am protecting my knee. It's not about how heavy I can lift. I love the fact that I can leg press 470, but I must say my knee can't handle it so I am going to honor my body to avoid injury and still push it, but I really don't need to be lifting that much, I can still get strong and sexy lifting 360, RIGHT? I did cardio bursts in between sets this morning. I love endurance building workouts. Really targeted my ass this morning. I feel good.

Had a big green smoothie with protein powder this morning and already downed 64oz of water and I am going to plow through!!!!

Starting this cycle at 154, but leaner than I was last cycle start. Still 5'10 3/4 (that won't change) this makes it a little harder for me to put on mass quickly, my muscles are much longer I wish I could get that bulk quickly, but that's not my body type, I have finally accepted that.
BF (got a tester and use calipers too), registered 19.2% that's down 2% from the last time. My goal will be when finished with this round and cutting 17%
Measurements are about the same, minus my thighs went down in size by .75 inches (I think a lot of it was the water weight I was holding from Var)

When I came off my last cycle the ladies were right I lost the water weight within 10 days and leaned out, that was nice, SO LADIES DON'T BE SCARED OF THE WATER RETENTION, IT DOES GO AWAY!

LOVE to you ALL!!!!!

Deadlifts for you, any advice is welcomed, and full seated squats, I fully sit down and release my legs and then pop back up.

[saymass003]

Day 1 - Cycle 2

Good morning all! So I went ahead and decided that 5 weeks was a good break and do dive back in another cycle. I am so thankful to all of you for your advice, but I really thought about it this weekend and found the mistakes I made in the last cycle and decided that I am ready to dive back in and really push my body. If I gain weight GUESS WHAT, I am okay with it, cause I know when I am done with the cycle I will cut back down, if I experience other things i will ride it out and push through. My head is more in the game, since I know what to expect this round. I got my results back from my dr. and my adrenals took a shit on me and had to be put on a stronger prescription, its a steroid that I am on for 3-6 months, but I felt better within a few hours of taking it. Also started Complex B shots in my booty once a week since i was so low. Getting my Thyroid checked again later this week to make sure my levels for t3 and t4 is good or make medication adjustments. Other than that my blood tests were great on everything else. I am going to keep the same log and hopefully you all will follow along this one with me too! I love the motivation and the support from you all.

I meal prepped yesterday and have my meals planned out this week

Hit the gym at 5 am this morning and felt great finally having the energy to get up again. It was so hard having no energy.

Did legs and pushed it in some areas, but for sure am protecting my knee. It's not about how heavy I can lift. I love the fact that I can leg press 470, but I must say my knee can't handle it so I am going to honor my body to avoid injury and still push it, but I really don't need to be lifting that much, I can still get strong and sexy lifting 360, RIGHT? I did cardio bursts in between sets this morning. I love endurance building workouts. Really targeted my ass this morning. I feel good.

Had a big green smoothie with protein powder this morning and already downed 64oz of water and I am going to plow through!!!!

Starting this cycle at 154, but leaner than I was last cycle start. Still 5'10 3/4 (that won't change) this makes it a little harder for me to put on mass quickly, my muscles are much longer I wish I could get that bulk quickly, but that's not my body type, I have finally accepted that.
BF (got a tester and use calipers too), registered 19.2% that's down 2% from the last time. My goal will be when finished with this round and cutting 17%
Measurements are about the same, minus my thighs went down in size by .75 inches (I think a lot of it was the water weight I was holding from Var)

When I came off my last cycle the ladies were right I lost the water weight within 10 days and leaned out, that was nice, SO LADIES DON'T BE SCARED OF THE WATER RETENTION, IT DOES GO AWAY!

LOVE to you ALL!!!!!

Deadlifts for you, any advice is welcomed, and full seated squats, I fully sit down and release my legs and then pop back up.

Attachment 164343Attachment 164344

The best way to put on mass is to lift heavy. Don't be afraid to put some weight on the bar. Var gives you crazy stength gains, so while you are on cycle push yourself with heavy weights. Also in order to gain mass you have to eat more. After my first cycle I was small (about 106) and lean because I keep myself on a strict diet. I knew I wanted to be bigger, and my husband kept saying you are never going to get to where you want to be until you start eating more. When I took his advice my muscles started to grow fast. My waist is smaller, but I am 10 pounds heavier. You will do great! I'm looking forward to your results!

[AKD_FitChick]

The best way to put on mass is to lift heavy. Don't be afraid to put some weight on the bar. Var gives you crazy stength gains, so while you are on cycle push yourself with heavy weights. Also in order to gain mass you have to eat more. After my first cycle I was small (about 106) and lean because I keep myself on a strict diet. I knew I wanted to be bigger, and my husband kept saying you are never going to get to where you want to be until you start eating more. When I took his advice my muscles started to grow fast. My waist is smaller, but I am 10 pounds heavier. You will do great! I'm looking forward to your results!

Eating enough is hard for me......I feel like I eat so much, but in reality I maybe eat 1800 cals a day. It's so hard, but I think that's a lot more than what I was doing. I eat very clean. I need to add more food. Since starting Var I have added in 2 extra smaller meals a day of Protein and Veggies. My biggest struggle is getting enough complex carbs in, my body retains so much water off of any carbs. I know I need it for energy though. So with lifting heavy, I lift heavy on all workouts and really push my body on every muscle, but this round I am trying to honor my knee, I spent much of the last cycle with ice on my knees from lifting to heavy and that was with sleeves, any advice on this? I just decided to lift heavy on some, but maybe not triple my body weight, do you think I should still be pushing it that much? I am really curious on this. I am no where near as strong as you, but I try. I am excited to get back to where I was with lifting! I want muscle BABY! Will you tell me a sample of what you eat on a weight training day? Maybe I can get an idea of what your macros are and see. Thanks so much for being here. LOVE IT!!!

[saymass003]

Eating enough is hard for me......I feel like I eat so much, but in reality I maybe eat 1800 cals a day. It's so hard, but I think that's a lot more than what I was doing. I eat very clean. I need to add more food. Since starting Var I have added in 2 extra smaller meals a day of Protein and Veggies. My biggest struggle is getting enough complex carbs in, my body retains so much water off of any carbs. I know I need it for energy though. So with lifting heavy, I lift heavy on all workouts and really push my body on every muscle, but this round I am trying to honor my knee, I spent much of the last cycle with ice on my knees from lifting to heavy and that was with sleeves, any advice on this? I just decided to lift heavy on some, but maybe not triple my body weight, do you think I should still be pushing it that much? I am really curious on this. I am no where near as strong as you, but I try. I am excited to get back to where I was with lifting! I want muscle BABY! Will you tell me a sample of what you eat on a weight training day? Maybe I can get an idea of what your macros are and see. Thanks so much for being here. LOVE IT!!!

About 6 months ago I started to have knee pain when I did squats. I, like you, found myslef icing my knee after every squat session. Finally I went to the Dr. and she sent me to physical therapy. I found out that my right quad was weaker than my left causing me to put strain on my patella tendon. Now I foam roll that quad everynight for 5 minutes and then I stretch it with a band for 3 minutes. I also invested in a pair of SBD knee sleeves and my knee is much better.

A sample of what I eat on a training day depends on what training day it is but let's just say its a squat day.
Meal 1 1 scoop of protein 3/4 cup of oats
Meal 2 6oz chicken breast 1/2 cup brown rice
Meal 3 (Pre workout meal) I'm a student so it's usually a bowl from Chipotle I know it's not the best, but I make it fit.
Meal 4 6 oz of chicken breast 5oz baked potato
I know there should be a meal 5, but I love to bake and I always have sweets in my house, Usually meal 5 is a cookie or a cake, and a protein shake

I also drink Intra MD during my workout which a fast acting carb drink.

[AKD_FitChick]

About 6 months ago I started to have knee pain when I did squats. I, like you, found myslef icing my knee after every squat session. Finally I went to the Dr. and she sent me to physical therapy. I found out that my right quad was weaker than my left causing me to put strain on my patella tendon. Now I foam roll that quad everynight for 5 minutes and then I stretch it with a band for 3 minutes. I also invested in a pair of SBD knee sleeves and my knee is much better.

A sample of what I eat on a training day depends on what training day it is but let's just say its a squat day.
Meal 1 1 scoop of protein 3/4 cup of oats
Meal 2 6oz chicken breast 1/2 cup brown rice
Meal 3 (Pre workout meal) I'm a student so it's usually a bowl from Chipotle I know it's not the best, but I make it fit.
Meal 4 6 oz of chicken breast 5oz baked potato
I know there should be a meal 5, but I love to bake and I always have sweets in my house, Usually meal 5 is a cookie or a cake, and a protein shake

I also drink Intra MD during my workout which a fast acting carb drink.

Wow you do some serious carbs. I need to look into adding more than. I am not eating enough obviously. When I add carbs, it's quinoa or sweet potato's and on lift days only.......and I am sure it's not enough. Dang, thats a realty check for me. I just gain so much bloat from carbs. I can process meat like a mother f'er.

That's what I do for my knee. A sports medicine friend suggested that, so I roll the quad out after all leg days and I too have those sleeves. Those HELP so much, but when not wearing them in HIIT training is when it starts to hurt from my weight lifting days, so I just cut the weight. I will train right this cycle and work my weights back up! I still never squat any where close to you, but i will try my hardest. It's any time my knee drops below a 90 it pops at points....ahhhhh, but I still go deep.

Thanks so much for taking the time to write me all that, I TRULY appreciate it.

[kelkel]

About 6 months ago I started to have knee pain when I did squats. I, like you, found myslef icing my knee after every squat session. Finally I went to the Dr. and she sent me to physical therapy. I found out that my right quad was weaker than my left causing me to put strain on my patella tendon. Now I foam roll that quad everynight for 5 minutes and then I stretch it with a band for 3 minutes. I also invested in a pair of SBD knee sleeves and my knee is much better.

Many times you'll find an imbalance in the pull of the quad muscles on the patella. A good chiropractor would be able to correct this and make a world of difference for you.

[Proximal]

Day 1 - Cycle 2

Attachment 164343Attachment 164344

Congrats on all of your progress! BTW, I'm benefiting from reading about your take on water retention, diet (carbs in particular) as I am having my own battle over balancing those things.

Been a Physical Therapist for 30 plus years & have been involved in training and Kinesiology longer than that. On the last picture (in color), your right leg is not in good alignment, at least to me. It doesn't appear your right foot, knee & hip are aligned.

It's tough to selectively control the lateral and medial quads as Kel was discussing, in fact its largely abandoned in our profession - but that's not to say that it cannot work for some. Generally the patella drifts more laterally. One way to combat this is to make sure your IT band is as loose as possible (stretching and a roller). The IT band has attachment to the lateral patella and if it is tight, which most everyones's is who work legs (particularly because glute-max partially attaches on it) then it helps cause the patella to drift.

Also watch your arch supports on your shoes so that your foot doesn't collapse (don't rely on the insoles that come with the shoes).

Hope this helps. Good luck on cycle #2!!!!!

[AKD_FitChick]

Congrats on all of your progress! BTW, I'm benefiting from reading about your take on water retention, diet (carbs in particular) as I am having my own battle over balancing those things.

Been a Physical Therapist for 30 plus years & have been involved in training and Kinesiology longer than that. On the last picture (in color), your right leg is not in good alignment, at least to me. It doesn't appear your right foot, knee & hip are aligned.

It's tough to selectively control the lateral and medial quads as Kel was discussing, in fact its largely abandoned in our profession - but that's not to say that it cannot work for some. Generally the patella drifts more laterally. One way to combat this is to make sure your IT band is as loose as possible (stretching and a roller). The IT band has attachment to the lateral patella and if it is tight, which most everyones's is who work legs (particularly because glute-max partially attaches on it) then it helps cause the patella to drift.

Also watch your arch supports on your shoes so that your foot doesn't collapse (don't rely on the insoles that come with the shoes).

Hope this helps. Good luck on cycle #2!!!!!

Thank you so much taking the time to write me.

REALLY? That's the leg I have issues with my knee. Why i can't go heavier cause my knee will ache for days.....even if I wear sleeves. I am for sure going to make an appt with my chiro who specializes in sports rehab. Or would you suggest someone else?

I love knowledge, thank you so much! I will really pay attention to rolling out more for sure.

Thanks again, I truly appreciate it!!!

[NACH3]

Subb'd!

On those paused squats on the bench/or box... Make sure to shoot those hips way back & keep your low back arched and tight... then up(once you start going heavy your low back should be torched from this movement) and to make sure it is you can s/s split legged lunges(held statically one side at a time) into good mornings...

I'm excited to see where this goes and how you do!

[AKD_FitChick]

Subb'd!

On those paused squats on the bench/or box... Make sure to shoot those hips way back & keep your low back arched and tight... then up(once you start going heavy your low back should be torched from this movement) and to make sure it is you can s/s split legged lunges(held statically one side at a time) into good mornings...

I'm excited to see where this goes and how you do!

Wow thanks for the input and suggestions on good mornings! I have yet to do those. I will add them in! I love split legged lunges too. I am going to really push my body this round and dive deep and not worry about sides, cause now I KNOW they go away when the round is over

Thanks for stopping by, means a lot.

[AKD_FitChick]

Day 2 - Cycle 2

Happy Tuesday Lifting Friends!

Man, I crashed hard last night. I was so tired. i love my early morning workouts, but it takes me a good week to adjust back to 4:45 wake ups. Got up this morning and really pushed myself at the gym! Did back and bi's and I was loving every moment of it. Headphones in and Linkin Park blaring and I just pushed the weights. I really love my back workouts.....Did a great bi's workout with rotator cuffs thrown in. My workout for the day for tracking purposes

Front Pull Down Plated - 55lbs each side 13 reps, 70lbs 10 reps, 80lbs 8 reps
High Row Plated - 45lbs 13 reps, 55lbs 10 reps, 65lbs 8 reps
One Arm Lat Pull Down on High Row Machine - 45lbs 13 reps, 55blbs 10 reps, 65lbs 8 reps
Wide Arm Lat Pull Down Cable - 75lbs 13 reps, 90lbs 10 reps, 105lbs 8 reps
(superset with
Cable row pull downs (seated on ground) - 130lbs 13 reps, 150lbs 10 reps, 170lbs reps
Behind neck pull downs - 75lbs, 90, 105
Superset with:
Cable pulls to face - 70lbs, 80lbs, 90lbs
Close grip pull downs - 75lbs, 90lbs, 105lbs
Cable pulls to chest - 70, 80, 90
Rows with free weights - 30lbs 13 reps, 32.5lbs 10 reps, 35lbs 8 reps
Upright rows - 30lbs 3 sets of 14 (didn't increase on this one, I was wiped)
Biceps - Superstition - 20lbs 14 reps, 22.5 10 reps, 25 10 reps
21's - 15lbs (six sets of these in between rotators and shoulders)
Rotators - 15lbs (six sets of these in between bi's and shoulders)
Hammer Curls - 20lbs
Cable Bicep Curls - 50lbs, 60lbs, 70lbs
Abs with a 25lb plate 3 sets straight, 3 sets obliques
V-Ups

I felt like it was a great workout, but I noticed my weights are a little down on some parts since last cycle, which I knew would happen. I am okay with where I am at, since I know I will grow with it! I felt really good after my workout. Anybody have any thoughts or advice?

I try to change up my back routine every week for variation so any thoughts would be welcome!

Hope everyone is having a great day!!!