Nikki's Workout Log

Training
241

I know, I tease the ladies here about cardio but I say that once and don’t feel the need to stress it everytime they say ‘cardio’ in their log. I just think that way because I know cardio isn’t the best for bodybuilding, but I know that that’s not the goal of everyone here and cardio is great for getting lean… duh :wink:

MiM’s comment opened the doorway for me to be told that I won’t make progress doing what I’m doing, that there’s no point to what I do, yadda yadda. I posted before/semi-after pics as a response to the criticisms; if I can do that in 3 weeks with my “No rhyme or reason” training, then so-be-it. I’ll gladly be different.

Maschy, you run all over the damn place and I still <3 you haha

242

Chest/Shoulders/Triceps Today

Bench Press (No spotter so nothing extraordinary)
Bar x 5
95 x 3
105 x 1 x 2
100 x 1 x 2
I always get there when no one’s there, I’ll bench later next time to have a spot.

Dips
5 x 3
BW + 10, 5
BW + 25, 1
I know my dips aren’t that great to start adding weights, but it was a fun challenge.

Incline DB Press
25 x 8
35 x 3 x 2

HS Iso-Lat Bench press
35 x 4 x 3
50 x 2 x 2

Machine Fly
50 x 10
70 x 5 x 2

FST-7 Cable Crossovers
Right when I was feeling like Death was going to swipe me up, I Will Not Bow came on my iPod. My iPod loves me when it comes to inspiring me for my workouts, especially when the going gets rough.

DB OHP
25 x 8 x 2
30 x 5

BB Military Press

50 x 6
60 x 3 x 2

Kai BB Raises
30 x 10 x 4
40 x 3 x 3

BB Front Raise
20 x 8 x 2
30 x 5 x 2

Incline Front Raise
7.5 x 8
10 x 5 x 2
12.5 x 3

Alt. Front Raise
12.5 x 6
15 x 6
17.5 x 4

L-Raises
15 x 15
20 x 8
25 x 3

Incline Side Raises
10 x 5 x 2
12.5 x 3

FST-7
Side lateral raises

Incline tricep extensions, can’t remember the weights I used.

Did sidebends, 2 sets of 20 with 25 and 35 lb plate.
Hanging leg raises and hanging side crunches. Still don’t know if that’s the right name but whatever.

243

Girls…you crazy

244

[quote]Nikki9591 wrote:

FST-7 Cable Crossovers
Right when I was feeling like Death was going to swipe me up, I Will Not Bow came on my iPod.

FST-7
Side lateral raises

The monster I have created…is a dongerously sexy one.

Are you going 2 sets each position on the crossovers then finishing with the high point for the 7th?

And since you’re doing fst for hams and quads on the same day…superset them.

245

I <3 you for posting the song.

Well did you tell me to do the different positions, Count? No. Well then I didn’t :wink:
I’ll do it next time. I was kind of mid level for the first 6, then decided to go to the high point for the last set and squeezed out 2 more than I did for the other 6.
The song couldn’t have come on at a better time.

Superset the leg FSTs? You’re trying to kill me.
Will do.

246

Well…killing is my thing. =)

Try those

247
248

You are seriously working hard! Awesome job! Love the before/after back pix!

249

Training is looking good

Quote I read once by a Pro strongman

“There is no over training just under eating”

Won’t say it is entirely true but I like it.

250

hey nikki!! nice back shots!

there is something to be said about the 18 year old body. At 28 I’m 160, at 18? pfft–I was 102#! Things change and things need building still, I say enjoy what you got (healing abilities! better recovery time!!) and enjoy your workouts. Your body still doesn’t quite now where its going as in genetically i think it takes a bit before things mature — your training is heading it in the right direction–fitness and strength.

oh!! and if you are interested din GVT --German Volume Training, i highly recommend it!

Basically 10 sets of 10 reps of whatever. mostly the big movement exercises: benching, dl’s, squats, overhead presses, and you figure you use a wt that is about half of your one rep max, or something you can do 20reps of if you push yourself… way cool–I really like it and end up doing it a couple times a year :slight_smile: there’s a few articles here to on it.

I say tear it up with the body weight squats! i did those for years–years!!-when i had no access to any sort of equipment to speak off-- and really enjoyed them, and got some quads in the exchange!! That’s all i used to do and it made differences!

Have you tried one legged body weight squats? Now those are badass :)!!

251

Thank you Greeny.

Thanks Kalle, it’s a pretty good quote seeing how he was trying to be clever and rhyme and whatnot :stuck_out_tongue: Rest (sleep wise and taking a break from the gym, alike) and listening to your body plays a role into overtraining as well.

Brute, I’m already 135, now I’m not looking forward to seeing my weight in a few years. I’m hearing some stories of weight gain with age and it seems that I started off the heaviest of all the females here. Hmm.
GVT sounds fun in a hellish way, I’ll try it sometime in the future. For a little while I want to see where low reps (1-5), high sets takes me. I feel like my slow-twitch fibers are dominant. However, I love low reps and I hope that’s where my progress is coming from since my training has included both. High reps has been a staple in my training for a while, but I have more fun with low reps.

My quads responded really well to the BW squats. I should keep at them, I touch my quads like, every hour now. I’m still trying to master the pistol squats. Those are a bitch haha
But I’ve already did squats and lunges, maybe a one legged squat challenge is in order.

Resting today. Going to do absolute shit to get back at it tomorrow. I hate rest days, but I’m also big on listening to my body and my body is saying to take the day off. So, I’m going back to sleep as soon as I hit submit. I’ll check in on everyone’s log in a bit.

-Nikki, she’s a beast :wink:

<3

252

I was 125-135 for a long time until I decided to focus on strength and mass. Now I’m a muscled 145-150lbs. I prefer how I look now. Can’t say I gained that much weight in my 20’s but the hips did widened.

253

I will love wider hips. I lost it all :frowning:
That’s quite impressive N, that is a lot of muscle gained.

Which leads me perfectly into why I’m posting. Trying to bulk is an epic FAIL for me.
I ate a crapload of food yesterday, including chinese food for dinner which took over an hour for me to eat.
Hop on the scale this morning and I’m at the same 144 I’ve been at for a while, with the creatine and water weight from carbs. Oh, and lost .5-1 off my stomach. Who the hell loses an inch after eating Chinese food?

My new plan is to buy a lot of protein and have a shake before, during and after training. My protein intake from food isn’t bad, if I don’t already eat 1g per lb, then I eat like .8g per lb. But the chinese food alone had to be like 2000 calories, if that little.

Today I’m resting as I said, and I’m trying to get the calories in. I had a yogurt, egg and 4 toaster pancakes with syrup for breakfast. I don’t like eggs much, so don’t expect a lot of protein from them. I should have had a meat in there but it was hard enough eating all that.

Tomorrow I’m going out for dinner and restaurants always pack in the calories so I’m expecting big things haha :slight_smile:

254

Took me 5.5 years though… 'tis the journey they say.

there are quite a few mass programs/diets floating around. I remember back in 2006 doing on that had me on like 5,000 calls a day. Shakes were/are a must for me.

p.s not to add fuel to the fire but knowing now that “mass” is your target then perhaps your volume is a bit high. Unless your willing to eat 5000+ cals. but you know I find you sexay as hell so what ever makes you happy Nikki.

cheers
N
xx

255

Nikki, how do you do your BW squats? I can never find the right place to put my arms.

256

I like when you visit me, N. Such ego boosts!
I’ll see how eating 5k calories works for me and see if I need to change my workouts from there.

Greeny, you can have your arms at your side and raise them parallel to the floor as you descend then lower them back down as you ascend. Or you can use a broomstick or a rod or something and put it on your shoulders like in a back squat position. That’s what I’ve been doing, mainly because it’s awkward to me just having your arms doing nothing or raising them up and down and also, it helps drill into my mind how to squat when I’m in the gym. My squat form has really improved since I’ve been doing BW squats.

257

for bodyweight squats I put my hands on my shoulders crossed over each other with elbows straight out. Kind of how a bodybuilder holds his hands in a front squat.

258

I hold mine straight out front. I tend to do the BW squats before and between weighted squats to cue my brain on forma an depth and stretch.

259

[quote]Kalle wrote:
for bodyweight squats I put my hands on my shoulders crossed over each other with elbows straight out. Kind of how a bodybuilder holds his hands in a front squat. [/quote]

This.

Or, you could do them “prisoner squat” style, with your hands behind your head and elbows squeezed back, more like a back squat.

Nikki, like others have said, your training volume is CRAZY high, but it seems to be working for you so far, so keep it up! And all the calories you’re consuming will certainly help your body deal with and recover from the volume.

If/when you decide to drop the cals, though, you might want to think about dropping the volume down to a more moderate level.

Oh, ridiculous vixen pic lady. Hot hot hot! :slight_smile:

260

I love prisoner squats. Forgot about those for a second.

Thanks RBlue :slight_smile:

Legs and Back

Squats
65 x 8
95 x 8
115 x 6
135 x 5
155 x 5 Reps PR
175 x 1 x 2 ** PR
185 x Fail
135 x 20 (really need to do more high rep squats)

Snatch DLs
85 x 6
105 x 6
135 x 4 x 2
155 x 3 x 2 Deadstop, Reps PR
175 x 1 x 2 PR **

Narrow Hack Squat
90 x 15 x 3
90 x 20
I had to work in my sets with one of the guys. He asked if I could handle the 90 lbs and his friend said â??Iâ??ve seen her work. She can definitely handle that.â?? I <3 compliments

Lying Leg Curl
30 x 5
50 x 8
70 x 6
80 x 2 (I will get to 100 lbs dammitâ?¦ some day. Still a â??PRâ?? though)
70 x 5, 4 (apparently I kept trying for another set of 6)

FST-7
Seated Leg Press, 240 lbs 10-12 reps per set
Count suggested to superset the quad and ham FSTâ?¦ it was more like a long, lingering stroll to the seated leg curl machine. But they were done together.
Seated Leg curls, 50 lbs 8- 10 reps per set

BACK
Some exercises may seem like I went really low in weight, I just did everything slowly and controlled. Usually I do a mixture of slow and explosive, but I did solely slowly today :slight_smile: Still good PRs thrown in there though.
Assisted Chin-ups 5 x 5
Assisted Pull-ups 5 x 5

Lat PDs
27.5 x 10
35 x 10
42.5 x 6
50 x 5

Triangle Bar PDs
30 x 10
50 x 10
70 x 10
85 x 6
100 x 5 **

Facepulls
25 x 15
35 x 12
50 x 8 x 2
57.5–> Drop sets

HS Iso-Lat Wide PD
90 x 12
140 x 8 x 2 (Reps PRâ?¦ 4 more than last time)
160 x 5 **

HS Iso-Lat Row
70 x 10 x 2
90 x 8

BB Row (Underhand)
50 x 15
70 x 15
90 x 10 (Not considering anything a PR since UH grip has a lot more assistance)

Standing Calf Raises
20 reps DC style
3 other sets of blah, blah, blah