Thanks Karla.. that brought a smile to my face. When I see others who are taller than me , bitching about how 'fat' they are at a lower BW than I have.. it sunk in that there's not all that much to fear
Besides.. it's better to cut first to a lower bf% and bulk later.. as much as I'd love to start bulking already since it's more fun to lift well fed. Compromising by feeding really well on lifting days
Alan has me on a non-linear diet (eating more on lift days and less on rest days). I have to say that is is an okay thing. I didn't want to do it at first but am used to it now.
Personally I would bulk before cut because I am good with the cut and the bulk is more scary for me. For you just the opposite. Cut and then bulk. Once you reach your cut goals, the bulk will be easy for you. (I still cannot believe how much you can consume in one sitting.
BYTSI: Good luck on Saturday and NO DON'T train on Friday night. Just chill.
__________________
The BIGGER I get the smaller you look
Gym was tough tonight. I felt like I fought the weights the whole workout. Those last two workouts were sort of killer for me and I woke up this morning pretty certain that I had been run over by a semi in the middle of the night. The girl who doesn't normally suffer DOMs is suffering DOMs. It was sort of hard to get myself to go to the gym tonight. My upper body wasn't as bad as it was yesterday so I figured it would be okay. I was absolutely spent by the end of this one...
Thursday, November 20, 2008
Rest=90 sec
Exercise
Sets
Reps
Weight
Notes
Chest 1 - db press
4
9-12
1x12x32.5lb e
1x12x35 lb e
1x12x37.2 lb e
1x9x40 lb e
warm up sets as specified in notes below
Back 1 - assisted pulls
4
9-12
1x12x +110
1x12x +80
1x9x+80
1x7x1 +80
worked on form here. SLOW tempo
Chest 2 - Smith Incline press
4
9-12
1x12x50
2x10x70
1x8x70
Don't know how much bar weighs so not included
Back 2 - cable low row
4
9-12
1x12x50
1x12x75
1x8x105
1x10x90
warm up sets as specified in notes below
Traps 1 -db shrugs
4
9-12
1x12x55 e
3x9x65 e
warm up sets as specified in notes below
Tris 1 - dips
4
9-12
1x20 (bw)
1x8 (+30)
1x9 (+20)
1x12 (bw)
warm up sets as specified in notes below
Trap 2 - upright cable row
4
9-12
NA
warm up sets as specified in notes below
Tris 2 - cable pull down
4
5-8
2x12x20
1x10x40
1x9x40
1x10x30
warm up sets as specified in notes below
Bis 1 bb curl
5
5-8
2x12x30
1x7x40
1x11x30
1x10x30
warm up sets as specified in notes below
Delt 1 - Military Press db
5
5-8
1x12x15 e
1x12x27.5 e
1x8x27.5 e
1x12x20 e
warm up sets as specified in notes below
Bis 2 - preacher curls
4
5-8
1x12x20
1x6x30
1x8x25
1x8x20
warm up sets as specified in notes below
Delt 2 - hammer curl upright bench (iso-lat)
4
5-8
4x12x50
1x8x60
1x10x50
1x8x50
warm up sets as specified in notes below
Forearms - bb extensor and flexor
5
5-8
NA
I just can't bring myself to do these
NOTES:
1st exerces 2 warmup sets one light, one mod and 3 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure
Eats spot on today. I lost weight somehow. Guess all the "feeling bigger" was in my head. Oh well... Still up from where we started.
Goals on workout day: 2696, 233P, 234C, 92F
Goals on REST day: 2385, 227P, 169C, 89F
Date
Workout
Weight
Waist
Total Cals
Protein
Carbs
Fat
Friday, October 24, 2008
R
124.00
NA
2387.1
230
169
87.9
Friday, October 31, 2008
R
123.80
NA
2716.5
229
242
92.5
Friday, November 07, 2008
x
125.9
NA
2709.2
236
237
90.8
Friday, November 14, 2008
R
125.60
NA
2450.6
232
175
91.4
Saturday, November 15, 2008
x
NA
NA
3337
211
262
57
Sunday, November 16, 2008
x
NA
NA
1735
142
102
82.7
Monday, November 17, 2008
x
125.60
NA
2584
229
210
92
Tuesday, November 18, 2008
x
126.20
NA
2695
248
230
87
Wednesday, November 19, 2008
R
126.60
NA
2412.1
240
163
88.9
Thursday, November 20, 2008
x
126.00
NA
2684.6
233
237
89.4
__________________
The BIGGER I get the smaller you look
Pretty nice workout tonight. Am back to doing squats with bar on back so that injury is over I would say. Still it was a bit hard getting back into the swing of it. I made it a point to do ATG today and even was warned by a guy next to me how that is bad for the knees so I know I was going low enough. He was cute as could be too.
Saturday, November 22, 2008
Rest=60 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 - ATG Squats
4
9-12
each leg
1x12x45
1x12x115
1x9x135
1x9x115
1x7x115
started with bb but had to switch to db due to back pain
Ham 1 - prone ham machine
4
9-12
1x12x40
1x12x50
1x9x50
1x11x40
warm up sets as specified in notes below
Quads 2 - Leg Press
4
9-12
1x12x90
1x12x140
2x10x165
warm up sets as specified in notes below
Hams 2 - RDL
4
9-12
1x12x95
1x9x145
2x12x95
1x9x95
formed SUCKED at 145. Took it back down
Low Back 1 - extensions
4
9-12
1x12xbw
3x12x45
warm up sets as specified in notes below
Abs 1 -cable pull down
4
15
1x20x100
1x15x130
1x16x130
1x20x130
warm up sets as specified in notes below
Low Back 2 - NA
4
9-12
NA
warm up sets as specified in notes below
Abs 2 - reverse crunch (low)
3
15
4x20
warm up sets as specified in notes below
Calves 1 - standing calf raise
4
9-12
1x12x180
2x12x360
1x12x395
warm up sets as specified in notes below
NOTES:
1st exerces 2 warmup sets one light, one mod and 2 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure
Eats are mostly on today though I went a bit over in fat. Had a great NY steak dinner in town. Ummmmmmm......
__________________
The BIGGER I get the smaller you look
Hey girl!! I watched your video in your blog and you are looking smok'n hot!!! I am so impressed with that work. I am also impressed that you did not take out that dick that kept hitting you in the face. LOL!
__________________
The BIGGER I get the smaller you look
So now you know what to do if you get injured. Vodka and orange juice.
Wow, I wish you had told me this before I wasted all that time and money on physical therapy sessions and massage!
Next time.
Quote:
Originally Posted by kfisherx
I was a bit weirded out about this the next morning because I remember about the daily report ins with Alan. I wasn't sure what his response might be to this evening of immaturity. He was great about it and laughed and was happy for me that the pain was gone so magically.
Alan's sense of humor and ability to be laid back are just a couple of the qualities that made me consider working with him. (I have enough uptightness of my own thank you very much; I don't need more.)
Quote:
Originally Posted by kfisherx
Yeah.... I thought at first he just nicked this from NROL but then I got to thinking that my friend who did NROL was not kicking it up like this every night. I wonder if CloveApple is doing something similar?
Nah, I'm not doing an Alan-designed workout. I've kept working once a week with the same trainer at my local YW that I was before starting with Alan. I'm still learning basic lifts and I really want someone there to cue me in person as I get things down. Plus my trainer rocks.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Hey girl!! I watched your video in your blog and you are looking smok'n hot!!! I am so impressed with that work. I am also impressed that you did not take out that dick that kept hitting you in the face. LOL!
ROTFL!
Thanks for checking out the vid... I'm SO nervous, waiting for tonight to hear if I passed. I would love to smack the CR sometime, but they'd hold it against me if I did it during a test
(funny story: my H does karate too, but started just this year. CR hit him hard one too many times and Sensei said to my H "just punch him in the face to back him off" - most of us would ignore or laugh at that, but my H decked him right in the nose )
So much is happening with me right now. My work with Alan is going SO exceptionally!! I NEVER expected going into this bulk that I could do what I am doing right now. In 3 weeks time, there are very noticable growths on my body and very little body fat added. My lats and delts are filling out and there is X frame starting to show. I am thrilled. We have been working together now for 4 weeks and have just decided to do another month with him. It is very time consuming but very much worth the effort so far.
Alan is a MONSTER for information and I found the board where he does a lot of posting. It is a bbing board so I feel at home there despite all the BRO talk. I am going to follow him for awhile until such time that I get comfortable reading his words and get comfortable in his basic theories. (he is SO technical it makes me tear) I know that I will be able to use this information to empower me and my clients for the rest of my life. I love this!
I have also been connecting on another site with the crazy bber trainer from here in Portland. While he is crazy, I have to say that I like the guy a lot. He has passion for miles and tons and tons of connection in the bbing world. I am making the commitment now to get serious about this sport and to do everything I can to make my body be the one that I have always wanted. Compete or not compete? We'll see at the end of this bulk. Noel (the IFBB trainer here in Portland) thinks I can make it this year. With Alan's help and a conintued full force effort on my part he might be right. There is a LOT of work to making the stage.
I am lifting about 7 hours a week right now and every day sticking my diet pretty correctly. A lot of people tease me for these things but I have found a world (with the bbers) where I am not so "out-of-place". A world where everyone answers with body parts when someone asks what are you doing this weekend. A world where it isn't weird to sneak a baggie of chicken into the movie theater, a world where everyone eats out of tupperware 6-8 times a day and carries water with them everywhere. A world where it is okay to diet down and dry out for the sake of the show.
Guys, I am going to be closing this log. (almost exactly 1 year later)
Besides my daily reports to Alan, I am keeping my journal on a bber forum where I have the support and guidance of women who are more on the same path as I am. It is a weird path and a crazy path but a path that we chose all the same. I have a long way to go before I reach many of their accomplishments which makes it even more exciting. You are welcome to follow along there if you so desire. That said, I intend to stop in and even post to many of your logs. I figure that since many of you "get" me and love me for who I am that you will not mind if I actually post now and then. I will stay connected to my roots here and to the great people here. I just will not be telling my own story here anymore.
I want to say to everyone who has supported me this past year a giant THANK YOU for everything!!!! I will be around to support all of you as you go about your respective journeys and goals.
__________________
The BIGGER I get the smaller you look
Guys I will still be around! I just will not be updating my log here anymore. I actually look forward to spending more time supporting each and everyone of you instead! So I will see you in your log now.
__________________
The BIGGER I get the smaller you look
Go Karla!! I have been following your log for so long now - that I NEED to know what happens next. I would love it if you could post a link or PM one, so that I can continue to enjoy your progress. Regards Carol
I'll still post here if you want to respond to my thread over there or ask specifics about anything. I just am not going to keep up both logs and my dailys to Alan... Too much work....
__________________
The BIGGER I get the smaller you look
Thanks for the link. Glad you have found a group of very like minded people in your area and good luck with your goals
x2! It's exciting to find others who are going through similar journeys - the support, insight, and encouragement cannot be traded! Glad to hear you'll still be stopping in at jp, too, though!
Thanks for the link. Glad you have found a group of very like minded people in your area and good luck with your goals
Thanks again you guys and I look forward to seeing all of you in your threads. Again you can follow along with me in MD and post here. I will be reading both and keep up that way.
It isn't that I have found people in my area but that I am digging in deeper now and gettingn more serious about my lifting and my ability to recomp. This mentality meshes better with the bbers I have found. I am not sure where or why the change took place but I can feel that I am on a path and I want to give myself every advantage to reach an exciting destination.
What's is funny is that since making this decision, I am being noticed for being a bber. When I went bra shopping the other day, the fitter asked right away (as soon as I took off my top) if I was a bber, at the gym the it seems the bbers are all talking to me now. Even the really serious ones who mostly do not talk to anyone are seeking me out. In my eyes I look the same but I must be projecting something different. It's like I put something out there and the world is responding... I have decided to go with this and see where it takes me. No expectations and one day at a time for now.
__________________
The BIGGER I get the smaller you look
Linear Mode
