Do you have a training log on this site?
Yes. I just started a new program today.
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Wow. You are badass. 
:+1
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Unless I’m missing something, you are doing about 35 sets in roughly 90 minutes. An easy way to progress would be to gradually reduce the time it takes to do the session. If you got down to 35 sets in 50-60 minutes you would likely see good improvement across the board. You don’t want to ever sacrifice form but making an effort to move faster(walk fast between stations, rack weights faster, move with overall urgency) can improve the density of your sessions.
Be sure to check out the video where she carries her entire bodyweight down approximately 2 miles of country road.
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Thanks! But most people prefer the word crazy when referring to me.
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If the gym isn’t busy I’ll set up for the first set of my next exercise when I’m resting before my last set of whatever I’m doing. That seems to help. No chit chat or socializing and about 60 seconds rest b/w sets unless I’m doing plyo. That may be it – the plyo between the sets that’s extending my time. I’m happy to drop the plyo, esp on leg days. Lol.
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Best not to eat too much of it. Number one being that too much of it, can disrupt hormonal functions. Estrogen is actually quite a important hormone for us ladies. Aides in recovery, works in tandem with LH, and a few other important hormones, and spikes during ovulation which is prime time for reaping muscle gains.
In turn, the lack of estrogen production as females age, is what causes slow muscle loss/weakness, and can also contribute to bone density loss.
But the key is balance. Not too much, not too little. I wouldn’t take any supplements, and would actually advise just to get all your needs from the foods you eat. Eating too many soy based products is a good way to screw up the balance your body has.
With the whole purple K thing, again, if you can get it from your food, and aren’t deficient, there’s no need for it.
Thanks for the input. It makes a lot of sense. I do like the soy milk b/c of the protein tbh. Finding it tough to reach the protein macro each day.
On that note, does anyone have thoughts on these macros? Again, I’m 5’8" 135 lbs.
Cal: 2178
P: 163 (30%)
C: 272 (50%)
F: 48 (20%)
Dream goal is the woman in this article but I’ll take anything along the way.
That looks great in my opinion. I also like that hard body training program. So I think you’re good to go.
Your macros look good. Just play around with them if you feel need more or less. You’re actually in the clear to increase the fats a bit more, and ever so slightly back up off the carbs on rest days.
But again, it’s not all that important. Just my personal suggestion.
Thanks for the input!
Well today was frustrating. I ran out of gas about half way through my workout. I got really annoyed at myself but forced myself to finish. I know there’s going to be off days but…
today. was. off. I switched up my program sequence and started with press - and lifted more than I usually do, which was great but then the rest fell apart. Arggh.
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Every day won’t be sunshine and roses. How long have you been hitting two hours six days a week? It may be time for a break. Recovery is just as big a part of this as the lifting. It took a me a while to figure that out. I can certainly train longer and more frequently, but after a couple of months things go to shit, then I get ADD and try even more stupid shit.
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Not sure what your program looks like, but it seems likely that the Press was the most important part of it. So as long as you got that done, the rest is just icing.
About 8 weeks. You may be right. I feel fried.
Just do a light/deload week and then get back on it. Most programs call for a deload every 4-6 weeks.
I’ll give it a try, thanks.
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That looks like a lot of volume, and if you are doing plyometrics it would be better to do them right at the beginning. When you are fatigued you become less explosive and training for explosiveness is no longer effective.
Here are some guidelines for volume per workout and per session based on a bunch of studies and reasearch:
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Thanks for sharing this. It’s definitely food for thought. Some other really good articles in his blog as well. Glad you posted.
For the plyo, I’m doing it b/w sets to keep my heart rate up. I’m wondering if it’s even necessary or can be saved for a day on it’s own (?).
It’s not really necessary unless you are trying to improve explosiveness or your vertical jump or something like that. Letting your heart rate drop between sets is not a bad thing either, you can find posts on the same instagram page about rest between sets.
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