[quote]Oleena wrote:
I’m not sure why this was taken down before, as it’s pretty tame compared with everything else.[/quote]
I am standing in protest!
Just letting you know I am following…
Best of luck in your training! Cant wait to see your progress 
Girl, you will rock it!
B-3
Thanks everyone! I’m planning on typing up all six of the bbing workouts I’ve gotten from the trainer so far. We’re now working on putting together a 4 day plan, as I’m going back to school to finish a hard science major and I’ll barely have time to breath between studying.
I will say that I like bbing programing less than I do straight up strength. Squats and DLs are just so much more fun. You’re never quite sure if it’s going to crush you, if you’ll be able to go up in weight, if your form will hold out… there’s just so much more to do mentally with the complex lifts than going to failure on a bicep curl.
Thus, my final plan will include all of the complex lifts (hopefully. Crossing fingers), and allow time to do other stuff.
I hear ya! I think thats part of the reason why I’m hesitant to train for a show. I fear I would begin to resent lifting and wouldn’t be able to get excited about it being ‘arm day.’ Still part of me wants to do it to prove that I can!
I’m so terrible at keeping up on this thing!!! The truth is that I’m in the process of moving because I was accepted into a college program to finish out my BS in zoology, so right now my life consists of working 6 days a week, studying, cleaning, and getting rid of 10 years worth of shit. On my day off I’m doing 10 hour drives to move all the shit I’m keeping to the new college. I’m pretty much tired at all times of the day or hyped up for 2 minutes on ridiculous amounts of caffeine because there’s no time to sleep.
The good news is that I love the little town I’m going to, and the college has an AWESOME gym which I can’t wait to break in, and once I’m over there I’ll have a set schedule for the first time in years.
Also, regardless of the fact that my blogging and lifting have been sketchy due to the schedule of late, I’m getting stronger! The bbing break-up and isolation has been just what my muscles needed. My last leg workout:
leg press: 270x10, 360x10, 360x10
free motion squat machine (it holds you in place but moves like a real squat): 45lbs on each side, 4 sets of 8
leg extension: 70lbsx 10 (this just about killed me two weeks ago but flew up and down like it was nothing), 90lbsx10, 90lbsx10 (should have gone heavier)
leg curl-70x3setsx10reps (the leg curl machines at my gym are all weighted differently)
abductor machine: 70x10, 80x10, 80x10
^^^^ You might be scratching your head as to why I’d do this one. It certainly wasn’t my idea, but the trainer I’m working with put it into a workout for me, saying that it’s the only exercise that really isolates the gluteus maximus. I wasn’t totally convinced at first, but thought ‘it wont hurt to try it once’. My ass has NEVER been so perky! I’ll be doing this one from now on, if only for the fact that it’s fun to watch your ass swell up the next day.
calf ext: 3 sets of 15 at 120lbs (I have the smallest weakest calves in the world. Damn the skinny person syndrome).
seated calf ext: 45lbsx3x15
I was wondering if you had a log 
Either way, you’re doing awesome workouts.
P.S. that’s a hot ass pic you got up there 
[quote]Oleena wrote:
abductor machine: 70x10, 80x10, 80x10
^^^^ You might be scratching your head as to why I’d do this one. It certainly wasn’t my idea, but the trainer I’m working with put it into a workout for me, saying that it’s the only exercise that really isolates the gluteus maximus.
[/quote]
ummm really? I’m guessing he just wanted to see you work that machine…
Yes really. Also, I think you might be thinking of the adductor, which works the inside of the thigh. No need to question, just try it out yourself and see what it does.
This guy isn’t the type of trainer who makes stuff up “just to work it”. We have a conversation about nearly everything he has me do and why. Sometimes I wonder about what he says, as I’m not the type to believe everything I hear. In this case, he seems to have a valid point, and if you look at the way the gluteus maximus is connect and the direction it runs, what he said regarding it makes even more sense.
well, its not the ONLY exercise…
[quote]Oleena wrote:
Yes really. Also, I think you might be thinking of the adductor, which works the inside of the thigh. No need to question, just try it out yourself and see what it does.
[/quote]
you’re right I was thinking of the wrong machine. I just don’t like when people say it’s the ONLY way to do something, it’s small minded. But don’t mind me, I’m a sceptical bitch. As long as you’re hitting your groove.
I thought that it was a great idea. I know it’s great for the inner thighs, but for the booty too!
I can’t wait to get my behind on one
Those plie squats leave my inner thighs strained and whatnot.
Okay I think I need to clarify-
Adductor= INSIDE OF THE THIGH. You squeeze the machine closed, and works the muscles on the inside of your thigh near your pelvis. I’ve heard that working this machine accentuates the appearance of fat on your upper thigh and that it’s not recommended that you hit it until you’re a couple weeks out from competition and at a very low bf.
Abductor= OUTSIDE OF THE THIGH. You squeeze the machine open with your legs. It’s fantastic for your glutes, and you can see results in a short amount of time (at least this has been my experience).
This discussion is about the abductor.
[quote]nlmain wrote:
[quote]Oleena wrote:
Yes really. Also, I think you might be thinking of the adductor, which works the inside of the thigh. No need to question, just try it out yourself and see what it does.
[/quote]
you’re right I was thinking of the wrong machine. I just don’t like when people say it’s the ONLY way to do something, it’s small minded. But don’t mind me, I’m a sceptical bitch. As long as you’re hitting your groove.[/quote]
It’s good to be a skeptical bitch. You should try the adbuctor, heavy, the next time you’re in a gym that has one and let us know how it goes.
out of curiosity, what is the reason for the free motion squat machine over regular squats?
I like the adductor/abductor machines.
WHen I first started doing them, they made my glutes/thighs HELLLLLLA sore. it was horrible, couldn’t walk right for a few days.
I find that if I do a few sets(heavy of course) of the adductor, my inner thighs rub together hella bad afterwards haha either because they’re fat as shit, or because it works them really well.
[quote]owlie wrote:
out of curiosity, what is the reason for the free motion squat machine over regular squats?[/quote]
Good question, which I knew someone was going to pick up on The point is that you don’t have to stabilize yourself under the bar so you can push more weight.
Today I did the following. However, I didn’t bring the paper home that has my weights. Oh well:
Seated Shoulder press DB- 25lbsx10, 35lbsx10, 35lbsx8.5 <<<mad about this! I haven’t been eating enough, and this is always the result.
Lateral deltoid raise machine: 3 sets of 10
decline crunches with a straight bar behind my back and my arms wrapped around it Jesus-on-the-cross-style. THIS IS THE HARDEST AB EXERCISE EVER! Try them and cry. 3 sets of 15. NEXT TIME I’m ADDING WEIGHT AND GETTING READY TO HURL. Gonna have to carry a trash can around.
Slanted lateral DB deltoid raise (I hold onto a vertical post, such as the squat rack so my body slants at an angle and then raise the DB to parallel with the ground. The slant forces a longer range of motion than a regular standing one)- 3 sets of 10
Roman chair with DB between knees- 45LBS!!! The last set of 15 was decidedly sketchy at the end. I’ll own it next time! 3x15
Bent-over reverse fly w/emphasis on rear delts- 15. These felt heavier than last week. 3x10
Ab machine- NEVER thought I’d be using one of these. Went up to 70lbsx15
Cable Front Fly- 3 sets of 10 with supinated, neutral, and pronated grip @ 7.5lbs.
DB chest press- 30x10, 45x8 (really excited about these! I’ve never been able to do more than 4 at 45lbs), 45x6, 40x10
Upright bench press- 35x10, 35x8, 27.5x15 pause reps
front fly machine-40lbsx10x3sets
decline DB skull crusher- 15lbsx10x3
cable tricep pressdown pronated- 70lbsx10x3
supinated- same with 60lbs.
Overall, I was in a rush for time and should have done another exercise for each body part along with another set of a few of them. But oh well. I had one guy come up to me and ask when I’m going to compete, so obviously something is getting done.
Diet and consistency have been shit though, due to trying to remember all of the math I’ve ever learned in three weeks, and move 500 miles in the same amount of time.
I got three hours of sleep last and am pondering whether it’d be worth it to do a back&bis workout tonight.
I’d be dragging but ready to just lay down and not move if I only got 3 hrs of sleep!
Not sure if you already mentioned, but how much time are you giving yourself to train for your first comp?
Abductor machine. I’ve done that and it does fry the glutes. I just always feel a little silly doing it. Yet, if it results in a more perky ass, I’m there! It’s also something I can easily do with my bum shoulder.
Okay, back to the free motion squat thingy. Never heard of it. But would like to see a pic or vid of this. Can you oblige?