Now that I’ve completed the Hard Body Training for Women Program, I’m going to start following this program:
I posted a question in the forum on how to modify it just a bit. Hoping CT pops in there to reply. I’d like to add in squat stance or landmine deadlifts and BB Hip Thrusts. I’d like to focus more on glutes and less on Pecs. So, I just want to know where/how to add those things in and utilize the special techniques in the program. The program utilizes 6-8 rep range. I’m going utilize 6 - 10 just because I read on T-Nation that it’s optimal for women to work in a slightly higher rep range.
Today’s workout: Friday – Workout A3 1) Reverse Hyper-extension : 2 sets of 10 and one maximum mTor activation set
2) Supinated Lat Pulldown: (120lbs) 2 sets of 6 and one 6-8-10 drop set (120 >95>80)
3) Neutral-Grip Cable Seated Row: (90lbs) 2 sets of 8 and one maximum mTor activation set
4) BB Bicep Curl: (40lb) 2 sets of 6 and one 6-8-10 drop set (40>30>20)
this was supposed to be db hammer curls. But, I did straight bar curls. It’s been a long time since doing any direct bicep work so I wanted to start with straight curls today)
5) (added) Stair Climb Machine - 10 minutes
Cauliflower Pizza topped with grilled chicken thighs, pizza sauce, no sugar added BBQ sauce, cheddar
I’d suggest maybe playing around with it a bit. There’s added benefit to doing a leg and pushing/pulling exercises in one day when it comes to burning fat, and body composition. I can’t remember which post it was but I’ll put a link to it if you want it.
On the days involving pecs, or chest, or whatever else, maybe add in some hip thrusts, and squatting, or goblet squats in the same training session. For the days where you see an exercise hitting the same muscle group or close groups, replace one of them with a lower body move. Maybe switch up the deadlifts too a bit. Pulling sumo from a wide stance, with good leg/butt drive really does the trick. Maybe replace the GHR with the hip thrusts too. See how that works.
workoutThe Best Damn Workout Plan For Natural Lifters
Monday – Workout A1
BB Hip Thrust: (165) 2x8 and one all-out heavy double rest/pause set (x8 > x4 > x2)
Pronated Lat Pulldown: (120) 2x8 and one all-out heavy double rest/pause set (x8 > x3 > x2)
Face Pulls: (60) 2x10 and one drop set (60)x10 > (50)x12 > (40)x14
Standing Barbell Curl: (50) 2x6 and one all-out heavy double rest/pause set (x6 > x3 > x2)
added:
5) incline treadmill walk - 10 min
I mentioned that I wanted to add some focus to glutes on this plan. One suggestion that I received (thank you @masfonos ) was that since I’d be hitting biceps with the back exercises, I could drop the Bicep exercise from the Pull days and replace with a glute exercise. I like this idea. I think I’ll do this going forward. Maybe do biceps once a week since it’s just fun to do them. =)
I ate a lot yesterday and feel “bleh” because of it. So, today’s intake will be a Protein Pulse day. I really prefer to chew food. However, I feel great after a day of no solid food. One day is a small price to pay to feel better.
Feeling better after the Protein Pulse yesterday. Although, ended the protein pulse day with a Poke Bowl. But, fish over salad greens is never a bad thing in my book. =)
workout
Tuesday – Workout B1 (Push Day)
Front Squat: (155)1x3, (100)1x6 and one all-out heavy double rest/pause set x6 > x3 > x2
T-Bench DB Press: (40’s) 2x6 and one all-out heavy double rest/pause set x6 > x3 > x3
Dumbbell Lateral Raise: (20’s) 1x6, 1x8 and one 8-8-10 drop set (20’s) > (17.5’s) > (15’s)
Skull Crushers: (20lb dbs) 1x5, (40lb ez bar) 1x6, 1x8 and one maximum mTor activation set 1x7
Landmine Deadlift (145) 2x10 and one all-out heavy double rest/pause set (120) x10 > x4 > x3
Dumbbell Pullover: (50) 3x8 and one maximum mTor activation set (50)x6
Chest-Supported Row (55’s) 1x6, (50’s) 1x8 & one all-out heavy double rest/pause set** (50’s) x8 > X4 >x4
Lying Leg Curl: (75) 2x8 and one 8-8-10 drop set (75) > (60) > (45)
** pauses were a bit longer than they should have been because I had to drop the db’s and then reset on the bench for each rest/pause set. Thinking I should just utilize the max mTor activation next time around since I’m too slow on the rest/pause on these.
Leg Extension: (80) 2x10 and one 10-10-12 drop set (80) > (65) > (50)
Cable Crossover: (30) 2X10 and one maximum mTor activation set X7
Standing DB Shoulder Press:(27.5’s)x8 (30’s)x6 & 1 heavy double rest/pause set (30)x6 x2 x2
Assisted Dip Machine: (30)x4 (45)x6 & 1 heavy double rest/pause set (45) x6 x2 x2
added:
Stair Climb Machine - 5 minutes
It was 104 degrees today. Certainly was NOT going to cook! These Chickpea Avocado Tacos were perfect!
INGREDIENTS
For the taco filling:
1 (15 oz) can organic chickpeas, drained and rinsed
1 ripe avocado, mashed
⅓ cup fresh cilantro, finely chopped with tough stems removed
1 cup shredded slaw mix or thinly chopped cabbage and carrots
½ teaspoon crushed red pepper flakes
¼ teaspoon salt + more to taste
⅛ teaspoon pepper + more to taste
Sometimes I’ll mix in some shredded chicken if I want to boost the protein
Optional Toppings
Queso Fresco, crumbled (I don’t use any cheese because I really can’t taste it so it’s not worth wasted calories)
Sliced jalapeños (I dice my jalapeno and mix it in)
Sriracha sauce (I use Vermont Maple Sriracha. It adds just a little bit of sweet to this spicy mix)
Fresh cilantro
BB Hip Thrust: (165) 2x10 and one maximum mTor activation set x6
V-grip Lat Pulldown: (120) 2x8 and maximum mTor activation set x6
Face Pulls (thumbs up): (60) 2x12 and one maximum mTor activation set x8
Standing Barbell Curl: (50) 2x7 and one all-out heavy double rest/pause set (x7 > x3 > x2)
Row Machine - 500m
Stair Machine - 10 min
I won an 8 pack of Protein 'Donuts on Instagram from Doughbar Doughnuts. A plain donut has the following macros:
Calories 150
Fat 4g
Carbs 16g
Protein 11g
Sugar 3g
Fiber 2g
You can buy plain ones and top however you like. Or you can choose the flavor combos they provide. They give you a tiny little cup of icing and a tiny little cup of a topping for each donut. They obvisously don’t taste like a real donut; more like a chewy bagel. But, they are tasty and fun! Here’s a few of mine:
Doughbar’s Reese’s Icing, melted Lily’s Chocolate w/coconut oil & PB Power Crunch Bar
Treat Experiment:
Protein Ice Cream
170g steamed cauliflower
100g Avocado
60g chocolate protein powder
Gotta say, it turned out pretty good! Had my mom taste & she didn’t know it was a “healthy” ice cream and couldn’t taste the cauliflower. I’ll add some Splenda next time to make it a little sweeter.
Totally adds volume! And of course helps get in those damn veggies!
@littlesleeper
Tip: check it after freezing for a couple of hours. The middle was nice and creamy (ice cream like), the outer edges were frozen and icy. Next time, I’ll give the whole thing a stir after awhile in the freezer and then let it finish.
Treat:
1/2 scoop Devotion Brownie Batter protein, 1 tbl almond butter & a little water. Rolled into a ball then topped with some Lily’s Almond Dark Chocolate. Let set in freezer.
