i have a solution for your ‘programming’ needs.
oly lifting.
lol. my recommendation for anything is ‘oly lifting’ pretty much. 
Thats GREAT that the PT’ing is going well for you…
I don’t see what you see as far as fat loss goes. you look Incredible!!!
I’m not good at figuring macro this and that and counting calories, etc. If that works for you, then whatever you have been doing to gain that muscle(lucky!) I would slowly take it down and maybe add some moderate form of cardio a few times a week?
et merde - finally someone who isn’t afraid to gain and you don’t keep us informed but now that you’re “losing the fluff” we will get the play by play.
Next time I demand more info on the bulkin process.
Still glad to have you around Owlie-Girl 
lol mainy, its really not that exciting. I basically just eat more carbs and train with higher volume and more maxing(even if its just partial ROM stuff) but I promise to keep it up with the logging next time!!
Yesterday’s leg day:
squats: 135x8x3
RDLs: 135x10x3
stiff legged dumbbell deads: 45x15x2
hyper extensions: 20/18/16
good mornings: 30 lbs x12x5
Then went to play softball an hr. I am terrible
Today: abs and cardio. My IT band and lower back are real real tight despite foam rolling every day. Don’t know whats the problem.
Yesterday
dumbbell rows
40x10
50x10
60x10
bench press
95x15/12/11
chin ups-6/5/5 turrible
dumbbell bench
30x20
lateral raises
10x15x4
dumbbell overhead press
20x16
ummm I think that was it yea
Today:
rest and Indian buffet. stuffed
My cheat meal this weekend was two rolls of sushi instead of 2700+kcals(rough but probably pretty accurate estimate) worth of Indian food. Yay for progress!!!
Damn I become such a puss when I start a cut. My deadlift is really really weak now (compared to where it was a year ago) and I KNOW I need to bring it up but I keep making excuses for not deadlifting because my kcals are so low.
Time for a plan.
Keep one higher cal/higher carb day in there to make sure that I keep after the deadlift and keep going for bodyweight or rep PRs even if I can’t produce some all time PRs. Here is an ultra humiliating video of me doing 210lbs for a hard rep. I didn’t want to post this, but here’s hoping it will keep me accountable. I guess my form is pretty good though.
Ok let’s try this again
I hear you. When I’m low cals and carbs I grey out while deadlifting. (Well, once I put the bar down, anyway).
Lol I like that, grey out. I’ve heard brown out before but I think I like grey better. It sounds a bit less fecal.
In training news this week I did
Yesterday:
Bench press: 120x9
wide grip bench 85x12x3
A lot of other chest and tris stuff I can’t remember
intervals on the stairs
Today:
Deadlifts:
165x10
205x6
Rdls
115x8x4
dumbbell press
30x12x2
35x6
barbell curls
40x12x3
Ha ha, I brown out when I eat too much fibre.
Chest and tris today. EXHAUSTED…from work? mebbe…school starts soon. I think I just need a change of attitude.
incline press
65x15x2
bench press
110x8x2
dumbbell press
30x20
30x15x2
flys
12x15x2
triceps pressdowns
60x15x3-BLECH
overhead dumbbell extensions
10x15x2
20 min incline tread
Right now I am taking 3000mg fish oil, 2000mg CLA, 1000mg Tryptophan, calcium, and a men’s multi (iron makes me constipated), and 5mg melatonin(as needed) all before bed. The PW Q&A reminded me I should probably start throwing my creatine back in. I’m making slow, steady progress towards my fat loss goal. bf around 16% as measured by calipers and handheld device. Whether this is accurate is not too relevant to me. I just want to make sure it keeps gradually going down. I’m sick of my weight fluctuating so much. Just gonna gradually bring it down to my comfort zone 120lbs and then hold steady there.
i’d triple your fish oil.
or quadruple.
split it up with your meals, tho.
Tanks CBeezy 
I just bought some in bulk from costco so I will give this a shot.
Well I really had a SHITTY attitude today. I was sooo discombobulated. I trained my back which is usually my favorite day by far, but there was complete failure to get a good lat pump which is much discouraging. I almost cried, but instead I just pouted on the step mill for 40 min…
I guess not every day can be a perfect training day. Gotta dig deep and find some more motivation.
Here is my crappy back day
Assisted chins-50 lbs assistance
15x3
regular chins-3…what? sad but true
cable rows 70lbsx15x2
circuit of:
push press/w dumbbells 20x15
bent over dumbbell row 40x10
rear delt flys 5x15
^x3
thennnn
face pulls
60x2
single arm cable row
40x15x2
dumbbell curls
15x15x2
10x15
all manner of pulley curl variations, by now I was super discouraged…
for teh back pumpz, complexes are usually great, as are holding at the peak for 2 seconds or so.
You were exhausted two days ago and still did a pretty big workout. It’s likely some of that tiredness carried over to today.
Tuesday shoulders:
standing press
barx12x2
65x8
75x8x3
65x10
supersetted with chin ups
7/7/5-gradually getting my ability back
dumbbell press
25x12x3
supersetted with b/o dumbbell rows
55x10x3
lateral raises and rear delt flys
75 for 8 is pretty good going, combined with the chins.
Glad you are getting back in there.
So I had my boyfriend write my training program again. Every time this happens I can never complete the workouts. Either he is an asshole and writes things that are literally impossible or I’m not working hard enough. Maybe a little bit of both. Anyway, here is what I agreed to try. It’s in two week blocks:
Monday
squat volume
5x5, 6x4, 4x6, 3x10-15 (same reps per set tho)
bench volume
5x5, 6x4, 4x6, 3x10-15 etc
deadlift
a set of 5-10, set a PR every time
biceps low rep volume
(straight bar curls 6x4, 5x5, 4x6, etc)
wednesday
legpress
1 continuous set of 15-20, doesn’t need to be super intense, just get blood in legs
overhead press
a few heavy sets
chins and pullups
aim for 50 total BW chins/pullups
triceps
whatever sounds fun
abs
whatever sounds fun
friday
squat
1 high rep set to failure (12-20)
bench
1 set to failure (1-8 reps)
dont undertrain, if you do triples, do like 3 sets
db rows or other horizontal pulling
high rep sets
hamstrings
whatever you can manage
biceps high rep rest paused set
aim for 15-20 first set, 30+ reps total (all 3 sets)
Monday
squat volume
5x5, 6x4, 4x6, 3x10-15 (same reps per set tho)
overhead press volume
5x5, 6x4, 4x6, 3x10-15 etc
deadlift
a set of 5-10, set a PR every time
triceps low rep volume
(whatever for 6x4, 5x5, 4x6, etc)
wednesday
legpress
1 continuous set of 15-20, doesn’t need to be super intense, just get blood in legs
bench or incline press
a few heavy sets
chins and pullups
aim for 50 total BW chins/pullups
biceps
db curls, hammer curls, whatever you want
abs
whatever sounds fun
friday
squat
1 high rep set to failure (12-20)
press
3x3, 4x2, go very heavy. set a PR. if you think you can hit a new single PR, go for it and then do a backoff set
db rows or other horizontal pulling
high rep sets
hamstrings
whatever you can manage
triceps high rep rest paused set
aim for 15-20 first set, 30+ reps total (all 3 sets)
I kind of immediately messed it up by benching on a Sunday, but here is what I got for Wednesday:
leg press: 3 plates and a chipx20
overhead press: 80x5x3
chins:
5x5
4x3
3x3
1x1
only 47 total
Then I ran outta time cuz I had to get ready for a client. Oh well, I’m gonna give this a run but I’m feeling pretty pessimistic about it…