TG's Log...Building a Better Booty, Booty, B-B-B-B Booty! - JP Fitness Forums

TrainingGirl · 07-08-2005, 01:03 PM

OK, time to get the ball rolling! It's been 6 weeks since shoulder surgery and I didn't step foot in the gym during that entire time

I haven't been cleared for any upper body work yet and don't expect to be for a while. So starting out with legs only for now...oh and some core work and maybe a little cardio. I'm not a big fan of cardio and when I do it, I tend to drop weight pretty fast.

My overall goal...to gain mass. Preferably fat-free mass [img]/images/graemlins/laugh.gif[/img] I would like to gain about 6-8lbs. I'll be increasing my cals but still not sure what diet I want to follow. I'm tired of counting so I have to think on that one. I'll take measurements this weekend so I have a starting point. Don't expect too much to change for a while since I can't do upper body yet, but maybe the legs will start to take shape [img]/images/graemlins/smile.gif[/img]

Encouragement, ideas, critiques are welcome [img]/images/graemlins/smile.gif[/img]

TrainingGirl · 07-08-2005, 01:27 PM

This was my workout on Wednesday. I probably should not have even done exercises where I had to lift plates..doh! I did lift them with my left arm...but had to use the right to load them on. My shoulder hurt a little after I got home. Not bad, kind of like a dull ache in my traps area. I did have pain in this spot prior to surgery though. I will talk to the doc on Monday when I go in and see what he says about exactly what I can and cannot do. All that being said...I had a great workout!! My legs are sooooo sore...lol. But it feels good. They feel HUGE today...but some reason, just don't look it...lol.

My weights and reps are kind of all over the place since it was my first time back...wasn't exactly sure what I could handle.

45 Degree Leg Press (add starting weight of 125)

160x15
230x8
250x6
270x5

Bulgarian Squat

BWx10
BWx10
BWx10

Seated Curls

35x14
45x6
45x6

Calves on Leg Press

175x12
195x8
195x8

If you have any ideas on what else to do for hamstrings, keeping in mind I can't use upper body, let me know. Thanks [img]/images/graemlins/smile.gif[/img]

Blackjack · 07-08-2005, 01:52 PM

There's some interesting articles written by Christiane Lamy over at T-Nation. Don't know if you've read them. She appears to be pretty sound and is all natural - you may pick up something over there. Do a search under her name and you should get a list of articles.

ninja · 07-08-2005, 03:37 PM

Good thing you wrote TG's log at the front of the subject line. I thought it was mine!!!!

Kevin T. · 07-08-2005, 03:40 PM

Kaiser · 07-09-2005, 01:18 AM

I don't think you need our encouragement - you seem pretty well motivated - but good luck T. We'll be watching (Kevin apparently closer than most [img]/images/graemlins/smile.gif[/img] ).

TrainingGirl · 07-09-2005, 10:19 AM

Quote:

Originally posted by Blackjack:
[qb] There's some interesting articles written by Christiane Lamy over at T-Nation. Don't know if you've read them. She appears to be pretty sound and is all natural - you may pick up something over there. Do a search under her name and you should get a list of articles. [/qb]

Thanks! I'll be checking them out today.

Sorry, Ninja..now I see our titles are kinda close...my bad.

Kevin...Hmmm...not sure as I'm ready to post pics...I just look skinny to me...blech...I need at least a little muscle on my then I will post.

Q(K..lol) - A little motivation always helps...keeps me going [img]/images/graemlins/wink.gif[/img]

ninja · 07-09-2005, 11:04 AM

kidding.....

gobbla · 07-09-2005, 11:09 AM

What would you think of "glute-ham raises"?

Good luck on your bulk.

TrainingGirl · 07-09-2005, 11:24 AM

Gobbla, we don't have the machine at my gym to do those. Is there another way to perform them? Probably the closest thing I could do would be hypers.

I know Ninja [img]/images/graemlins/wink.gif[/img]

Buk · 07-09-2005, 12:31 PM

Do Glute-Ham Raises on the lat pulldown machine. Kneel on the seat facing away from the tower and put your ankles under the knee pad. Might want to put a bench down in front of you to soften any crashes.

TrainingGirl · 07-09-2005, 12:47 PM

Quote:

Originally posted by Buk:
[qb] Do Glute-Ham Raises on the lat pulldown machine. Kneel on the seat facing away from the tower and put your ankles under the knee pad. Might want to put a bench down in front of you to soften any crashes. [/qb]

Oh cool...thanks for the tip. Might have to have hubby there the first time so I don't feel so self-conscious...I tend to look like an ass the first time I try something new until I get used to it. Will try though [img]/images/graemlins/smile.gif[/img]

Iceztiq · 07-09-2005, 12:52 PM

8 Exercises For A Rockhard Female Butt by Christiane Lamy. That's the title of that article in T-nation.

TrainingGirl · 07-09-2005, 12:57 PM

Quote:

Originally posted by Iceztiq:
[qb] 8 Exercises For A Rockhard Female Butt by Christiane Lamy. That's the title of that article in T-nation. [/qb]

So funny you posted that...I am in the middle of reading it this exact moment!!! You must have ESP [img]/images/graemlins/smile.gif[/img]

DKing · 07-09-2005, 03:59 PM

I like booty.

oh and good luck with the shoulder stuff [img]/images/graemlins/laugh.gif[/img]

Danny

ninja · 07-09-2005, 05:34 PM

There's something about a woman with a training log detailing her lifting.......

TrainingGirl · 07-10-2005, 08:39 AM

Took measurements this morning...they are Ok.

Height 5'8"
Weight 125lbs
BF 18% (Omron)
Chest 36"
Waist 29.5"
Hips 33.5"
Thigh 19.5"
Calf 12.25"
L Bi 10.25"
R Bi 10"

The weight is actually up from last month so I'm happy with that. Would like to be around 130 with BF the same or lower. 18% for maintenance isn't bad though...16-18 would be cool. Also..want to get the waist down, the thighs UP and biceps up once I can do upper body. I lost an inch with all of this shoulder shit [img]/images/graemlins/frown.gif[/img]

Anyway..those are my starting stats. I will probably take them once a month.

GqArtguy · 07-10-2005, 01:14 PM

Your hips are about my waist (take a half inch) [img]/images/graemlins/tongue.gif[/img]

I took measurements the other for fun and found out my chest and hips were the same

Have you tried belt squatting? You basically take a dip belt, tie up the chain high so the weight is very near your crotch, and load it up with some plates. Then you can either get some step benches or just squat as you are. That way you can still squat and not worry about shoulder stress. The step benches will help if you squat very deep because the elevation will keep the plates from hitting the floor. As with all things, start light.

Booty rocks. [img]/images/graemlins/cool.gif[/img]