LadyLifts' Training Log

[Kathy]

A) I never had any glutes

I can identify w/this comment I have declared "war" on mine and I think they are finally starting to work! I still can't understand how one of the largest muscles does not "work" like it should

Great workouts! I admire your ability to stick w/the AD.

[LadyLifts]

@X - I noticed I was accidentally leaning too far forward on my squats when coming up from the bottom. After a bit of searching on the SL site I saw that it could be due to lower back weakness. I think the good mornings are a great way to strengthen that area and then NOT accidentally do a good morning when raising up out of the squat.

@Kathy - thank you for the support! The diet does work really well if your body doesn't respond well to carbs (like mine). At one point my doc tested me for Celiac's but those tests often have false results so instead I just reduce gluten in my diet throughout the week and keep it minimal on the weekends. If I can also lose weight in the process then it's a win-win! I'm setting a goal of 3 months on the diet before I evaluate if it is hindering me from strength gains. We'll see how it goes!

[LadyLifts]

Friday Workout 9.25.09

Today's workout was circuit style as Friday's are my last day to focus on depletion work due to the anabolic diet and pre-carb load period. These are all done at fairly low weights depending on my strength at that point. This isn't a day where I expect to make any gains, but rather fully deplete glycogen stores prior to the carb loading phase for the next 24 hours.

Circuit A:
Good Mornings
Squats
Barbell Curls
Overhead Press

Circuit B:
Cable Row with Twist
Cable Curl
Seated Calf Raise

Then off to work. This afternoon around 2-3 I will eat 1-2 servings of fruit, and follow that up about 2 hours later with a bit of HIIT to really end the week's workouts. Then it's carb load time. Let the fun begin.

Cheers to all. Have a great weekend.

[LadyLifts]

Monday Workout 9.28.09

Squats 1x5 BW
5x5x125lbs
1x5xBW

Bench Press
1x5xEmpty bar
5x5x75lbs
1x5xEmpty bar

Sumo Squats
4x10x35lb plate

Seated Row
4x10x70lb

Crunches
4x10

Dumb Bell Incline Press
4x10x25lb ea

This workout felt amazing. I think it was a mix of plenty of carbs in my diet and that I began with some new supps pre workout. I am trying out Vasocharge post workout and Xtend during workout. I felt great and was able to really push through some of those heavier weights. I also left feeling really pumped and not totally exhausted like normal. I am definitely going to keep using that!

[XCouchPotato]

Hi Lady:

Sounds like the supps really helped along with those carbs. 125lb squats are pretty dang good!

I was actually reading someplace recently that women tend to need a higher intake of carbs than for men particularly when they are working out.

[LadyLifts]

@X - you might be right on that one. While I tried my darndest with the Anabolic Diet - I definitely felt the loss of strength and loss of focus during the day. Since I was on it for quite awhile I think I gave it enough time to regulate but just don't know that it really meets my needs for gaining strength right now.

I realized over the weekend that 125lbs is darn close to BW for me, so this is the final stretch to reaching my first goal of squatting 1xBW (143lb). Very exciting!!!

[LadyLifts]

Friday Workout 10.2.09

Squats
1x5xEmpty Bar
2x5x125lb
3x5x115lb

Box Squats
5x5x95lb

Bench Press
1x10xEmpty Bar
2x5x75lb
3x5x65lb

OHP
5x5x45lb

Leg Pres
4x8x175lb

Lat Pull Down
4x10x80lb

Incline Dumb bell Press
4x10,8,6,5 @ 25lb ea.

Cardio - 30 min

Workout was ok. I wasn't pushing too hard because I am exhausted. Missed Mon-Thur due to death in family and traveling/late nights. Just getting back into the swing of things now. Plus I did my fair share of emotional eating during the week. So this was mostly just going through the motions.

[Barry06GT]

.
Sorry for your loss.

It is hard to go to the gym and give it 100% when other things are on your mind, and that is just fine. We will all experience times in our lives when we have to attend to things other than ourselves.

For someone who was just going through the motions, you look like you had a pretty good workout. As has been said many times, it is all relative. If the weight is lower but you have taken some time off, it is just as heavy, and you do just as much work, relatively.

You did kill on the box squats!

Enjoy your weekend!
.

[XCouchPotato]

Hi Lady:

My condolences on the loss of a family member.