Squat (135) 3x10 - dropped some weight to start working in a higher rep range on squats. I always prefer to go heavier so I can do less reps on squats and deads. But, since higher reps are harder for me, I figure that’s probably exactly what I should be doing.
Muscle Snatch (65) 4x5
Landmine shoulder press singles - (weight added to bar 20lbs) 3x12 *not sure how you count the bar weight on these
DB Upright row (50) x12 (55) 2x8 and 1 heavy double rest/pause set x8 > x4 >x4
Chest cable press (100) 3x12 and drop set (100) x8 > (80) x8 > (60) x10
alternating DB clean & press (30) 3x20
Feeling pretty good lately about the changes I’m seeing in my body.I can only assume that my body is responding well to the less volume/higher frequency format of the “Best Damn Workout Plan For Natural Lifters”. I’m trying to work up the nerve to actually post pictures of myself. I’m extremely self conscious though. But, since this my “get fit” log, I’d like to document my journey and what that means for me personally.
Regarding pics: Judging from the way people have interacted with you and supported you in your log so far, I’m sure you’ll get nothing but support from people here.
In other words. In. 4. Pics.
Also, nice job on the tracking and mostly sticking to your macro numbers…I’ve been following. Keep it up - the changes get more dramatic and come much faster as you get in better and better shape!
Tuesday, Aug 8
My workout sucked today because I had a really bad headache. I did a few Sumo deads and single leg RDL’s. But just had to bag it because my head got worse the more I strained. I walked 10 minutes on the stair machine and packed it in.
Wednesday Aug 9 workout
Military Press (65) 3x8 and 1 mTor activation set x4
Superset:
2a) Leg Ext (90) 2x12 and drop set (90)x12 > (60)x6 > (45)x8
2b) Muscle Snatch (50) 3x10
Tricep Dips on assisted pull-up machine (30) 2x7 and 1 heavy double rest pause set x7 x3 x2
cable fly (40) 3x10 and 1 mtor activation set x6
Thirsday Aug 10
Re-do of Tuesdays workout workout
Sumo DL (195) 3x8 > (135)x10 > (95)x12
RDL (toes elevated) (115) 2x12 and 1 mTor x8
T-bar row w/rope (50) 4x12
decline cable pullover (65) 2x12 and 1 heavy double rest/pause set x12 > x4 > x4
reverse cable crossover (40) 2x15 and mTor x6
Eating the last few days hasn’t really been tracked. We have family visiting from WI and we’ve had to grab food out here & there. I’m not stressing myself out over it. Enjoying the family, the food and the memories made. Not going crazy either. So that’s good. We are going to Napa tomorrow and then they fly out Saturday. So, I’ll get back to tracking on Saturday.
I did manage to prep a little food for my lunches:
Cauliflower Fried Rice and Spaghetti Squash Macaroni & Cheese
I cook my Squash in the microwave. I just put it in whole, on a plate, poke a few holes in it and cook on high for about 15 min (depends how big it is)
Slice in 1/2 lengthwise & scoop out the seeds.
Key is to cook it enough so when you start scraping out the squash with the fork, there’s no crunch left to the shreds. You want soft “noodles”.
Ok…here’s a few pics of me so I can document progress (if any )
Please keep in mind that I’m a 45 year old with 2 young kids. I’m about 163 - 165lbs currently. My last pregnancy (4 years ago) I got up to 230lbs. My 1st one (9 years ago) I got up to 240lbs. I was asked if I was having twins during both pregnancies. Thank you Ben & Jerry’s. I should post some of those pics.
My garden is starting to explode with spaghetti and butternut squash so I need all the recipes I can get to use them up! We will be eating squash for breakfast, lunch and dinner before long!
Also, you have a great physique, absolutely NO reason to be self-conscious. You look strong and it’s clear you’ve been putting work into the weight room.
This just makes what you’ve built even more impressive!
I have to admit that hearing the way you spoke about your physique I expected you to be much larger. You’re a tall woman, so you hold that 165lbs very well. You should be proud.
Your quads are well on the way to being awesome and looks to me like you’re developing cannonball delts. Good physique overall already. No need for self consciousness at all.
Yes, what he said. Looking great! Got some good shoulder and trap development with enough definition to actually see it. Shoulders and triceps are definitely a strength, and as you continue to chisel away overall bodyfat with your current plan, those areas will keep looking better and better! Great job!
Thanks! I have been accused of having Body Dysmorphic Disorder. But, I don’t think so. =)~
Thank you! I’m trying to work on the self conscious thing. I started wearing sleeveless shirts and tanks only in the last couple of years. Baby steps!
Thank you! It’s encouraging that some muscle definition is visible to others. I want to look like someone that lifts. I feel like I’ve been training and yo-yo dieting my entire life. Finally learning how to control that yo-yo part now. I hope to see better and consistent results going forward.
Yassssss!!! Goal achieved!! Thank you!
Thank you! I will!
Thank you! I appreciate all the support!
Thank you! And I wont even take offense that you called me a “dude”. lol
THANK YOU SO MUCH TO ALL OF YOU!! I really appreciate the support here. It means a lot to me and just motivates me to keep at it.
)
