Had an appt with a trainer today to get some feedback on my form with the squats and deadlifts. On the squats, I was moving the weight but just had that feeling that something was out of alignment, especially when getting out of the hole. I didn't want to keep piling on more weight if my form is wonky.
So we just worked with the bar. He said I was using my quads too much and not engaging the glutes enough at the top, i.e, I should tuck my pelvis at the top of the movement. He suggested I just stay at the 45 lb bar til I consistently can feel the glutes engage. So I did, but I left feeling like I didn't do enough. Since my goal is bulking, I am contemplating adding another leg exercise while working on my squat form with the lighter weight.
If anyone has any thoughts on that, I'd love to hear them. Also had my skinfolds done today for trending purposes because I want to remeasure frequently during the bulk.
Workout:
Squats:
3 x 10, 45
Alternating sets:
30 degree pushups
3 x 10, bw Seated Cable Row
1 x 1, plate #6, too heavy
3 x 10, plate#5
Step ups
3 x 10, 15's Pike ups on stability ball(subbed)
3 x 12, bw
No red today, working on form
Yesterday was a rest day, tomorrow will be cardio session 2 of 3 for the week, inclined walking on the treadmill.
Had an appt with a trainer today to get some feedback on my form with the squats and deadlifts. On the squats, I was moving the weight but just had that feeling that something was out of alignment, especially when getting out of the hole. I didn't want to keep piling on more weight if my form is wonky.
So we just worked with the bar. He said I was using my quads too much and not engaging the glutes enough at the top, i.e, I should tuck my pelvis at the top of the movement. He suggested I just stay at the 45 lb bar til I consistently can feel the glutes engage. So I did, but I left feeling like I didn't do enough. Since my goal is bulking, I am contemplating adding another leg exercise while working on my squat form with the lighter weight.
If anyone has any thoughts on that, I'd love to hear them. Also had my skinfolds done today for trending purposes because I want to remeasure frequently during the bulk.
I don't have any thoughts/help on adding another leg exercise, but I think you might get more responses and thoughts if you post your question in the Training Discussion area. And, I'd like to know some thoughts on it, too, if you do post.
Nice workouts in here, too. It's better to have good form than higher weight, anyway, so that's a step in the right direction.
Hi Karen, thx for reading and your comments. I think I'm going to keep it simple and add some leg presses to increase the load after the squats. In the meantime, I'll do more glute activation stuff on off days too.
Foam rolling
1 legged bridges
Mountain climbers
Reverse lunges w/twist
Leg swings
Squats, bw
DL's, 10 x 45#, 6 x 65#
Deadlifts:
3 x 10, 95
still working on flexibility
Alternating sets: DB shoulder press
3 x 10, 15's, still hard CG Plate Loaded Pulldown
3 x 10, 70lbs, 70, 80
the WG PD machine is always be used by slow moving folk
Lunges
3 x 10, 50 Planks (subbed)
1 x 2:00, BW
1 x 1:00, side plank, abducted
The first month flew by! I am bulking and expect it to be slow. About 6 years ago, I added 15 lbs of LBM and just maintained since then on higher rep circuits. But I am hoping there's still some newbie gains left in me as I get back into heavier lifting
The first 3 weeks I just tracked what I ate to find maintenance, which I think is ~1900 or 16 cal per lb of BW. I realized I ate high calorie one day and low the next, so carb cycling it a good fit for me. My measurements dropped a 1/2 inch, which I'm guessing is water related. Weight is up +1.
No noticeable change yet, but I like NROLW and I'm looking forward to the lower rep ranges.
Tell me more about gaining 15 lbs of LBM. How much fat came along for the ride? How did you do it??
Thanks Jane! It was a recomp. My husband (of all people) taught me how to structure my diet, add protein, etc. I went to a gym that used the super slow protocol. Ten seconds up, ten seconds down. The weights felt very heavy because of the time under tension. When I started there, I was a skinny fat 120 lbs, a flabby size 4-6 on my small frame. Technically I was obese from a body fat percentage viewpoint. After a year, I was still 120 lbs but size 0-2 and much leaner. So, yeah, I'm a huge believer in weights and I absolutely love it
Super low isn't the best way to go about it, but it worked. Coming from an inactive background, it gave my muscles the stimulus to grow. Plus I had the newbie gains factor working for me then. So, I did you are doing now (you look great) but I just started with a low LBM of 85 and an inactive lifestyle.
No noticeable change yet, but I like NROLW and I'm looking forward to the lower rep ranges.
You're crazy!! Look at your abs: you have a line down the center and all kinds of lines on the sides. Your six pack is practically breaking my screen it's popping out so much! And your upper back is showing more definition, too! Awesome job!
CeeBee, did you say you've been working on your posture? I am also b/c my shoulders round forward and I tend to stick my head forward as well--what are you doing for your posture and where did you find the info needed to decide what you need? Thanks...
Wow... I am so stealing your pics as my after pics! Lol. Looking awesome girl!
LOL Kara, you don't realize how adorable you are right NOW! Thank you
Quote:
instantblue
Quote:
Originally Posted by ceebee
No noticeable change yet, but I like NROLW and I'm looking forward to the lower rep ranges.
You're crazy!! Look at your abs: you have a line down the center and all kinds of lines on the sides. Your six pack is practically breaking my screen it's popping out so much! And your upper back is showing more definition, too! Awesome job!
Hi Instantblue, thank you It's funny, I see it in other people pics too and they don't see the changes either. Looking forward to your pics, you sound very strong and determined!
Quote:
Celestialmom wrote:
CeeBee, did you say you've been working on your posture? I am also b/c my shoulders round forward and I tend to stick my head forward as well--what are you doing for your posture and where did you find the info needed to decide what you need? Thanks...
Hi Celeste, thanks for your kind words! Yes I am working on my posture. I switched trainers earlier this year and that was our #1 goal for me. It's definitely better but I still have a long way to go. Here's what we worked on at the gym:
Chest stretching (tight chest muscles is a big part of the problem), especially during the rest periods
Shoulder stretching
Rear delt flys and upper back strengthening. Even during NROLW WO's, I'll do rear delt flies during the rest period. For the upper back, I take an exaggerated squeeze and hold at the midpoint of pulldowns, rows, etc.
Foam rolling the upper middle back, which feels really good.
Then at home: sleeping on my back, not side (hard habit to break); general posture awareness and being aware of glute activation etc.
There is an article on Leigh Peele's site....oops, I am having trouble linking right now. I'll put a link in your log later
Happy Labor Day! The gym seemed to be almost all men today. I had to wait for the squat rack (shocking!). There's only two squat racks and guys were curling in them Lots of bench pressing going on too.
Mobility/activation stuff:
Hip bridges
Leg swings
Hip swings
Reverse lunges w/a twist
Mountain climbers
squats, bw w/mini band, pressing knees out
Squats:
3 x 10, 45lbs
dropped the weight back to work on form, ATG, chest up. Used plates under heels on the first set
Added since squats were light Leg press
3 x 10, 180
Alternating sets: 30 degree pushups
1 x 8, bw Pushups
2 x 8, bw
Seated cable row:
1 x 8, plate #6, little too heavy
2 x 8, plate #5 + 5lbs
Alternating sets: Step ups:
1 x 8, 15's
1 x 8, 20's
1 x 8, small barbell (30 pounds? + 10lbs)
Stability Ball Pike Ups
2 x 15, bw over 12 reps feels brutal
1 x 8, bw, form was going to all hell
That's funny.....my gym was all senior citizens today and one REALLY ripped girl! By the way, what I call the "small" barbell at my gym is 25 lbs. I actually went down to the locker room and weighed myself with the bar to find out because it was driving me crazy not knowing! You might want to try it. Nice workout.
After seeing a post in the Fat Loss area from PMDL to Workout Girl, I decided to try carb cycling and I do love it. My goal is a clean bulk more than a recomp, so I swapped out the intervals for a third weight workout. Plus I bumped up the carbs with some fruit and nuts 50g on cardio days.
Ordered Lyle McDonald's Flexible Dieting book to help plan how high on the refeeds, etc.
That's funny.....my gym was all senior citizens today and one REALLY ripped girl! By the way, what I call the "small" barbell at my gym is 25 lbs. I actually went down to the locker room and weighed myself with the bar to find out because it was driving me crazy not knowing! You might want to try it. Nice workout.
Thanks Jane!
Good idea on weighing the bar. I've asked two trainers and gotten two different answers!
Speaking of ripped women, we have one bodybuilder woman at our gym that is actively training for a show. The guys don't want to lift next to her because she puts them to shame. She does a single arm row with the 120 lb. dumbbell! Amazing. Then, there's all the other women....seniors, soccer mom types, and me squatting the empty bar
So many interesting characters at the gym; it keeps it interesting!
Hi Celeste, thanks for your kind words! Yes I am working on my posture. I switched trainers earlier this year and that was our #1 goal for me. It's definitely better but I still have a long way to go. Here's what we worked on at the gym:
Chest stretching (tight chest muscles is a big part of the problem), especially during the rest periods
Shoulder stretching
Rear delt flys and upper back strengthening. Even during NROLW WO's, I'll do rear delt flies during the rest period. For the upper back, I take an exaggerated squeeze and hold at the midpoint of pulldowns, rows, etc.
Foam rolling the upper middle back, which feels really good.
Then at home: sleeping on my back, not side (hard habit to break); general posture awareness and being aware of glute activation etc.
There is an article on Leigh Peele's site....oops, I am having trouble linking right now. I'll put a link in your log later
These are great tips. I'm doing about half of that right now, so I'll have to add some of the rest of this to my day! I'd love that link, and I'm quoting this post in my log now so I don't forget...
You're crazy!! Look at your abs: you have a line down the center and all kinds of lines on the sides. Your six pack is practically breaking my screen it's popping out so much! And your upper back is showing more definition, too! Awesome job!
Definitely agree!! I think you have made amazing progress.
The plan is still in the works. In other words, I don't know what I'm doing But maybe something along these lines:
Nutrition, cycling carbs on training and nontraining days, like in the Jen Heath article. I've never done any structuring dieting before, so this is a big deal for me.
Cardio, some low intensity walking on treadmill
Mini cycles of 4 weeks bulking, 2 weeks cutting
If anyone has any thoughts, I'd love to hear them.
Storm wise, we are still getting rain. It's been a very strange storm. The eye was over us yesterday for 12 hours, usually it's more like 2 hours. Luckily, we don't have any flooding, although not too far away, it's pretty bad. So far, the worse part has been a major case of cabin fever. The rain is supposed to start clearing today, thank God.
Thanks again for checking in. I really appreciate it. You are keeping straight on the diet coke. If it wasn't for you, I'd be right back to drinking 6 a day.
Be safe Bev!
Sounds like a good plan! I will love watching your progress. Your first month pics are awesome! Cycling is best in my opinion. It seems to work for me for fat loss. I also think it is perfect for a lean bulk.
I am so proud you are free of the 6 per day sodas! I bet you can really tell the difference. I finally quit 2 days ago. Rough. Having withdrawls but no headaches.
You've definitely added some muscle girl! Looking great!
Quote:
Originally Posted by Bev77
Definitely agree!! I think you have made amazing progress.
Thank you guys! I'm having fun
Quote:
Originally Posted by stingo
Just remember that that bodybuilder gal you mentioned started with an empty bar too, maybe even less.
You are so right! And even with the empty bar, it's not easy to get all the way down the floor
Quote:
Originally Posted by Bev77
Sounds like a good plan! I will love watching your progress. Your first month pics are awesome! Cycling is best in my opinion. It seems to work for me for fat loss. I also think it is perfect for a lean bulk.
I am so proud you are free of the 6 per day sodas! I bet you can really tell the difference. I finally quit 2 days ago. Rough. Having withdrawls but no headaches.
Thanks Bev! I love carb cycling too. It seems like it would be awesome for fat loss too. I have a hard time eating the same amount of calories everyday.
Oh, I am so sad to say:
I fell off the no soda wagon. It all started with the fasted cardio...since I wasn't eating til later in the morning, I felt like I wanted something. It's only 2 or 3 sodas right now, at least that's an improvement
Yesterday was a sit on my butt day, I mean, recovery day
Warmup:
Foam Rolling
Mobility Stuff
DL's, 1 x 12, 45
DL's, 1 x 6, 65
Deadlifts:
3 x 8, 95, 100, 100
getting new calluses from these! I am still doing romanian deadlifts. Next workout, I'll do them from the floor, as written in the program.
Alternating sets:
Db shoulder presses
3 x 8, 15's
CG Plate Loaded Hammer Pulldown
2 x 8, 80, 90, 90
db lunges
3 x 8, 20, 25, 30
stability ball crunches
3 x 8, bw
Ha, I keep picking up the 20's for the shoulder press, but they are SO heavy. My shoulders have always been a weak area, so I can't wait to get to the 20's
Apparently the WG pulldown is the most popular piece of equipment in the entire gym, so I subbed the close grip machine again.
This stage is done in a couple of weeks, then a week off. I am already planning on a couple of light GPP type workouts that week, just for variety
Got the Flexible Dieting book. It's well written and easy to understand, but it's not the type of material I can just skim through. So far, so good, I like it.
After seeing a post in the Fat Loss area from PMDL to Workout Girl, I decided to try carb cycling and I do love it. My goal is a clean bulk more than a recomp, so I swapped out the intervals for a third weight workout. Plus I bumped up the carbs with some fruit and nuts 50g on cardio days.
Ordered Lyle McDonald's Flexible Dieting book to help plan how high on the refeeds, etc.
Thanks for the reference, I'm going to check out the post and the book. I'll be interested to see how the carb cycling goes for you.
Don't stress over the sodas - 2-3 is better, right? You're still moving in the right direction!
Oh, I am so sad to say:
I fell off the no soda wagon. It all started with the fasted cardio...since I wasn't eating til later in the morning, I felt like I wanted something. It's only 2 or 3 sodas right now, at least that's an improvement
I did too. And it only took me 2 days. Oh well, like you say its an improvement!! Thats all that counts, making progress one day at a time!
I think its the hardest thing I have ever done. My husband says the same thing and he quit smoking 7 years ago and still thinks soda is harder. (i am just glad I never started smoking!)
I printed out the posture tips and stapled it all to the article from Leigh's site (since I already had that). The hardest thing of all (for me) is not sleeping on my side. It's next to impossible to sleep on my back, especially this time of year as I am plagued with allergies and can't breathe when sleeping on my back. (Not to mention the snoring going on and DH asking me to please turn over, for Pete's sake!)
); general posture awareness and being aware of glute activation etc.
. Having withdrawls but no headaches. 
. And it only took me 2 days
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