Female Var Log

[twitz]

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

Argh! Me too... I used to enjoy it, but it's a drag now. I'm going to do incline walks in the am. Just as soon as I quit being such a lazy ass

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

I have been keeping them apart, usually a day off and full rest day between as of lately. I trained back last night and kept everything really close and tight. Really focused on ROM and keeping my scap back. Thanks for pointing that out!

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

Good to hear! I'm glad things are coming along for you! Keep it up!

Tuesday March 5 - Back

Close grip Pulldowns /SS/ behind the neck Pulldowns
70 x 15 /SS/ 55 x 15
85 x 15 /SS/ 55 x 15
2 sets

Close grip seated row
70 x 15
85 x 15
85 x 15

T-bar row
45 x 15
70 x 12
70 x 12

Plate loaded machine pulldown
90 x 15
140 x 12
50 x 15 in 3 hand positions - 2 sets

Rear delt flues /SS/ face pulls
40 x 15 /SS/ 27.5 x 15
30 x 15 per side /SS/ 37.5 x 15
2 sets

[ironbeck]

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!

[Knockout_Power]

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!

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

[Soar]

Lol I do admire KP's ambition.

[kitstreasure]

hey, Twitz is worth trying to get pictures of!

[Knockout_Power]

hey, Twitz is worth trying to get pictures of!

Wow, I must be losing my game. This is the only thread I'm being serious in without being a pig. I didn't even catch what GB and Soar meant until you posted this comment...

Y'all just jealous cause she will come train with me, and she says she doesn't mind being pushed hard in the gym

[kitstreasure]

Wow, I must be losing my game. This is the only thread I'm being serious in without being a pig. I didn't even catch what GB and Soar meant until you posted this comment...

Y'all just jealous cause she will come train with me, and she says she doesn't mind being pushed hard in the gym

Seriously? You've got to be kidding me! She's HAWT, dude!

[Knockout_Power]

Seriously? You've got to be kidding me! She's HAWT, dude!

I saw the leg pic avi and it was more than imprsssive but as I joke around on the other threads, someone's personal training log is off limits...

No offense intended Twitz

[twitz]

Yeah, that's probably a good idea to keep me on the wagon. I'm finding no support anywhere but on here, so I thank all of you for that . I will get some taken to keep me going. Nothing worse than taking pictures you're not pleased with.

I didn't take it as anything more than to track progress. I appreciate all the help!

[kitstreasure]

Twitz, You are doing great! Just keep pushing!

[kitstreasure]

The corset pic she just took down was her too, KP.

[Knockout_Power]

The corset pic she just took down was her too, KP.

I don't like corsets... Too hard to give back rubs with them on

[gbrice75]

Lol I do admire KP's ambition.

lol

Wow, I must be losing my game. This is the only thread I'm being serious in without being a pig. I didn't even catch what GB and Soar meant until you posted this comment...

Y'all just jealous cause she will come train with me, and she says she doesn't mind being pushed hard in the gym

There's nothing you can say that I won't take as some sort of sexual innuendo or reference, lolz! jk brother, you know I luv u! Being able to admit you're a pig is half the battle, bahahah!!

Yeah, that's probably a good idea to keep me on the wagon. I'm finding no support anywhere but on here, so I thank all of you for that . I will get some taken to keep me going. Nothing worse than taking pictures you're not pleased with.

Tell me about it, I do it all the time. Haven't taken one yet that I AM pleased with...

I like wearing corsets... they make my man boobs look so feminine!

^^ fixed.

Ok Twitz, i'm gonna stop turning your serious log into a lounge thread now. Sorry!

[kitstreasure]

I don't like corsets... Too hard to give back rubs with them on

That's just plain foolishness, KP. Corsets are pure sex appeal!

[twitz]

Oh Treasure, you'll make me nervous to post pics, I'm no good with expectations!

Thursday March 7 - Chest

DB press flat bench
22.5 x15
35 x 15
45 x 12
30 x 20

Incline DB press
25 x 15
30 x 15
30 x 12

Decline plate loaded press
90 x 15
140 x 15
140 x 15
140 x 12

Cable flye
17.5 x 20
22.5 x 15, drop 17.5 x 20
2 sets


Diet for the day - thanks for that push G!
1319 cals
22 fat
134 carbs
140 protein

[Knockout_Power]

Oh Treasure, you'll make me nervous to post pics, I'm no good with expectations!

Thursday March 7 - Chest

DB press flat bench
45 x 12

sounds like you're ready for 135 flat bench!

[kitstreasure]

Oh Treasure, you'll make me nervous to post pics, I'm no good with expectations!

What expectations? I don't have any expectations.... you are HAWT... No need to be nervous, just be you!

[boz]

What expectations? I don't have any expectations.... you are HAWT... No need to be nervous, just be you!

Agreed, dont cut yourself short twitz!

[twitz]

Tell me about it, I do it all the time. Haven't taken one yet that I AM pleased with...

I hear ya!

sounds like you're ready for 135 flat bench!

Oh yeah! Going to try again this week! Hoping for more than 2.5 reps

What expectations? I don't have any expectations.... you are HAWT... No need to be nervous, just be you!

Awe... thanks Miss!

Agreed, dont cut yourself short twitz!

Hey Boz! You've been absent lately. Hope all is well!

[boz]

I hear ya!



Oh yeah! Going to try again this week! Hoping for more than 2.5 reps



Awe... thanks Miss!



Hey Boz! You've been absent lately. Hope all is well!

Unfortunately! Work duties, in and out of state. Still got time to make sure your killing it with the gains! Clearly your upholding yourself, great to see.

[twitz]

I was away for the weekend. So I haven't trained since Thursday, getting back into the swing again...

Monday March 11th - Hamstring Day

I did BW lunges/squats inbetween all sets besides SLDL

Leg press - feet high & wide
90 x 20
180 x 20
270 x 15

Linear hack squat - feet high & wide
90 x 20
140 x 20
180 x 15

Laying Hamstring curl
65 x 20 - slow & controlled
3 sets

SLDL
60 x 20 - slow & controlled
3 sets

20 mins walking on incline

Diet:
1085 cals
29 F
100 C
112 P

Still not where I want to be, but at least I'm tracking & working on it.

I hope everyone is having a great week!!

[Knockout_Power]

1085 cals, wow thats low!... wake up with lots of energy today?

[twitz]

1085 cals, wow thats low!... wake up with lots of energy today?

Yeah it's low, but I was so much over my cals all weekend it kind of felt nice to have control over it for a day.

I'm actually fine today. I have all of my food prep on me, and the target is 1600 today (about 300 below my maint)

[Knockout_Power]

I'm actually fine today. I have all of my food prep on me, and the target is 1600 today (about 300 below my maint)

so 1900 is maintenance? ...thats funny cause thats where I keep my intake when Im adding slow muscle. My body is so messed up. I bulk around 2600

[twitz]

so 1900 is maintenance? ...thats funny cause thats where I keep my intake when Im adding slow muscle. My body is so messed up. I bulk around 2600

Yup! I'm 159 and around 19-20%.

That seems odd since I know you're over the 200lb mark. How do you figure out you need 1900, or is that just what works? I'm hoping I'm not off about something...

[GirlyGymRat]

Yup! I'm 159 and around 19-20%.

That seems odd since I know you're over the 200lb mark. How do you figure out you need 1900, or is that just what works? I'm hoping I'm not off about something...

Metabolism rates different????

[Knockout_Power]

Yup! I'm 159 and around 19-20%.

That seems odd since I know you're over the 200lb mark. How do you figure out you need 1900, or is that just what works? I'm hoping I'm not off about something...

no, your math is correct, I am eating like a 140lb girl but it lets me sustain a 179lb LBM... Im all fvked up... but enough of me.. this is your thread

[ironbeck]

yes they are........

[bigZthedestroyer]

Twitz, you're an animal! I mean that in a good way. Keep pushing hard and keep us in awe of your avi's!

[twitz]

My sore neck turned out to be a pinched nerve. I took yesterday off, I'm so wanting to train today.

Not sure what to do, I don't want to make it worse, but I really want to go to the gym

[twitz]

Friday - Quads

My neck is still a bit sore, so I didnt do any exercises that would strain it.

Leg extensions
70 x 40 in different toe positions
70 x 40 "
60 x 55
130 x 12, drop 110 x 10, drop 90 x 11, drop 50 x 15, drop 25 x 12, drop 10x10 per leg

Leg press - feet low on platform and together
315 x 20
315 x 25
405 x 12, drop 315 x 13, drop 225 x 12, drop 135 x 18
I couldn't even get up after this, still shaking...lol

Plate loaded Calve
Don't know how many, just a combo of slow and fast movements until I couldn't take anymore

[Capebuffalo]

Friday - Quads

My neck is still a bit sore, so I didnt do any exercises that would strain it.

Leg extensions
70 x 40 in different toe positions
70 x 40 "
60 x 55
130 x 12, drop 110 x 10, drop 90 x 11, drop 50 x 15, drop 25 x 12, drop 10x10 per leg

Leg press - feet low on platform and together
315 x 20
315 x 25
405 x 12, drop 315 x 13, drop 225 x 12, drop 135 x 18
I couldn't even get up after this, still shaking...lol

Plate loaded Calve
Don't know how many, just a combo of slow and fast movements until I couldn't take anymore

My advise because I know your wanting more size on your legs.
And I know this was limited because of your neck

Leg extensions 1 feel set 2 working sets to failure heavy. Less than 8 reps. That heavy.
Leg press 2 working heavy sets to failure then drop 8 reps or less that heavy
Hack squats 2 working sets heavy. 8 reps or less that heavy
Leg extensions 1 large drop set. Drop 3-4 times each to failure.

If that doesn't stimulate growth . I've only been working my legs very 2 weeks with this. They look ok.
Now I'll be every week. Should get fuller

You have made significant weight increases on your lifts. Be proud. Not complacent. You can do better.

[twitz]

My advise because I know your wanting more size on your legs.
And I know this was limited because of your neck

Leg extensions 1 feel set 2 working sets to failure heavy. Less than 8 reps. That heavy.
Leg press 2 working heavy sets to failure then drop 8 reps or less that heavy
Hack squats 2 working sets heavy. 8 reps or less that heavy
Leg extensions 1 large drop set. Drop 3-4 times each to failure.

If that doesn't stimulate growth . I've only been working my legs very 2 weeks with this. They look ok.
Now I'll be every week. Should get fuller

You have made significant weight increases on your lifts. Be proud. Not complacent. You can do better.

Thanks Cape I'll try that next leg day!!

I am happy with the increases, but I think I will lose some of the strength as I start eating less. Which is today

[Capebuffalo]

You killed the leg press. Wow. I am impressed. You realize you moved 15,000 lbs on that last set with drops.
How bad ass is that?

[twitz]

You killed the leg press. Wow. I am impressed. You realize you moved 15,000 lbs on that last set with drops.
How bad ass is that?

I like when you tell it to me like that .

Sat - chest

I warmed up with some light weight shoulder work, lots of streching through my neck

DB flat bench
20 x 20
30 x 15
40 x 15
50 x10 my spotter grabbed me at 6 because it looked like my wrist were turning in, but he didn't help till the 8th

Decline press
90 x 15
140 x 15
140 x 15

Incline flyes - with stretches/ holds
20 x 15
3 sets

Cable flyes
17.5 x 15
3 sets

I hope everyone is having a good weekend!

[Capebuffalo]

I like when you tell it to me like that .

Sat - chest

I warmed up with some light weight shoulder work, lots of streching through my neck

DB flat bench
20 x 20
30 x 15
40 x 15
50 x10 my spotter grabbed me at 6 because it looked like my wrist were turning in, but he didn't help till the 8th

Decline press
90 x 15
140 x 15
140 x 15

Incline flyes - with stretches/ holds
20 x 15
3 sets

Cable flyes
17.5 x 15
3 sets

I hope everyone is having a good weekend!

Killing it girl. Stay the course. What type of weight increase on your lifts have you made since the start of the cycle.

[twitz]

Killing it girl. Stay the course. What type of weight increase on your lifts have you made since the start of the cycle.

I definitely notice the strength gains, but it's hard to say how heavy I could really go since I focus more on having good form then the weight.

But, I used to find 30lbs a struggle on DB shoulder press, now I can do the 45s . I think I'm going to try 50s next week....

DB flat bench, I used to shake with the 30s, yesterday I did 50s. My BF thinks I could do 60s if I had wrist support.

Bench, 90lbs was a challenge, I got 135 for 2 a few weeks ago, I really want to get 6-8 soon.

On legs, let's say leg press, I was comfortable with 2 plates a side, now I don't even hesitate to go for 5 plates a side. I know I could do more, but I stay really controlled and make sure I am bringing the sled down far enough... I watch a lot of people load it up and move the sled only 2-3 inches.

I stay in the 10-15 rep range for all of these (except bench, still working on that)... Not sure what I could do for less reps, but I'm not young anymore and don't want to hurt myself

Strength gains for sure! Not sure if I'm on the low end, or average as I'm not really sure what other girls lift. I do know that they are all having good increases in strength though!

[Knockout_Power]

But, I used to find 30lbs a struggle on DB shoulder press, now I can do the 45s . I think I'm going to try 50s next week....

I dont think Ive ever seen a woman hit the 50s... you should get a video when you're ready to make this happen and post it all over youtube

[twitz]

Sunday - Back Day

Lat pulldowns
70 x 20
85 x 15
100 x 12
85 x 12 with 2 sec squeeze

DB row
40 x 15
50 x 15
35 x 15 - 3 sec squeeze

Pulldown machine - slow & squeezing
55 x 20
70 x 15
110 x 12, drop 90 x 13, drop 55 x 15

Seated Row - close grip
70 x 15
85 x 15
100 x 12
85 x 15

Face pulls
27.5 x 15
35 x 15
35 x 15

Have a good week everyone!

[GirlyGymRat]

One tough cookie!!! Nice job Twitz!!!