[quote]owlie wrote:
Thanks for the encouragement women! More weighted chins to come! Why is it that weighted chin ups give me harder doms in my abs than anything in life ever?? I don’t know, but I like it.
[/quote]
http://www.T-Nation.com/testosterone-magazine-627#best-ab-exercises
Looking forward to following along with the dc training.
As far as I can tell with the big lifts in bb’ing, it’s all about ramping up the weight. So basically you are getting the best of both worlds.
Oh so jealous of the chins - freaking awesome! I should see if i can get 25lbs up…
I’m digging your program mama, might have to give this a try sometime.
Owlie, just catching up with you. Great back photo! What an interesting shift in training. This will be fun to watch.
Planned on pulling deficit, my training partner took the day off so no chalk and straps 
I need to take that chalk back its mine I bought it.
135x5
deficits
135x5
155x5
185x3
conventional-focused on form with minimal rest between sets
135x10x5
Incline dumbbell press
25x10
30x8x5
dumbbell overhead press
25x10x3
Was going to do lateral raises because it was a lateral raise party by the dumbbells! But my shoulders said NO to anymore work by the end of my last set.
calves
cardio for 35min, got blisters and had to take off my shoes after 30, eh all in all not a bad day though no PRs were set.
ARMS
barbell curl
40x10/10/10/10/10
dumbbell hammer curl
15x10/10/10/10/10
preacher curl
30x10/10/10
Yes my biceps are weak this is why I am training them on their own day
some pushups
closegrip bench fucking around
70x10/10/10
cardio x60min
I am back on the birth control I used to take last year. I tried a new one for 5 months that I think honestly did something undesirable to my hormones with regards to training. I know all hormonal birth control isn’t optimal but I think the one I went back on is better. Oh well, anything is better for my training at this pointing than becoming great with child.
60 min of cardio? was that indoor? your my hero!
Heh, I’m totally jealous of your hips and bum. Nice delts too. You look great.
Mim, yes it was indoors. I am getting to that point where cardio feels really, really, good, almost like drugs. I usually get a noticeable adrenaline/endorphine spike around 20 min, 45 min, and 60 min, thats why my cardio sessions have been so long. Not gonna lie, I have been addicted to things in the past, but if you are going to be addicted to anything it should be exercise amiright?
Awh, thank you Cal! you have the built torso of my dreams. Ok, I know I have posted a lot of pics recently, but I am still kind of as newb to this and it is still really exciting, so bear with me. I thought it would be interesting to have a “real” progress pic in the same outfit that shows what can be accomplished in a year, so here goes: note that the waist has not thickened at all despite my preference for heavy squats. Here is from August 2009:
Absolutely!! You have made insane strength gains and you can totally see that you’ve put on muscle too. I mean, look at those shoulders and lats! So impressive and congrats on all your progress and hard work.
Yay! I’m glad that there are more cardio lovers out here. Have you ever done your cardio when fasted? I love it.
I was going to say that’s a lot of curls…I never train biceps, maybe I should…how can i tell if my biceps are weak?
ps. love all your hand bags btw!
teehee, lol thanks! some of em were gifts, some hand me downs, and some my own selections.
As far as my biceps are concerned, I arbitrarily decided they were weak compared to my triceps just because they don’t look as developed and I don’t train them nearly as often. My triceps get trained whenever I do any kind of pressing movements or dips, which I do a lot of and the only time I train my biceps is when I chin, so yeah I just decided they were weak and I should train them. Whenever I train anything, I will start with the heavier more intense stuff and move to the isolation stuff as I get more fatigued and thats how I approached that curl session. It seems to be very effective and that way I am fresh when I do the heavy, compound stuff.
I used to do fasted cardio, but recently I get really paranoid and start to “feel” catabolic which is probably unfounded and irrational and I should do more fasted cardio because I feel it is more effective. Maybe I will today
that is some progress! You have shoulders! I want shoulders!
yeah, biceps are easy to skip (and I never know whether they’re “worth” training seriously; the nice thing about bodybuilding style is that everything is “worth” training so that decision is made for you.) So good for you for doing a whole day of that.
lookin stellar…
always lookin awesome owlie !
That is really quite stunning progress in a year. Arms, back and shoulders!
Few people can stick with ANYTHING for a year. Commitment and persistence are uncommon.
You should be very proud.
Owlie, you’re a hawtie.
Okay, I’m making you uncomfortable 
Alisa- lol I like o think of training my biceps as a preventative measure against ripping them one day when I have HUGE deadlift
Sindie and Betty- Thank you 
Kimba-awwh thanks! I am proud, and I think this amount of consistency and dedication are signs that I am finally maturing.
Nikki- lemme think, nope not uncomfortable in the least!
So I set a deadlift PR today
135x5x2
185x3
205x3x2
225x3
Slight deficits(with one plate)
225x3
235x3x2
245x4(PR, would have been a PR even without a deficit)
Chins
8/7/6/6
Dumbbell rows
75x6x3
seated rows
4x15
I have been thinking and I really think most of my body parts could handle more frequency esp back, chest, and shoulders. I am pretty sure I will have time this weekend between reading for classes to read up on DC training and finally get my programming together. I am super excited!!!
Most envious of those delts. That’s real progress, lady. And grats on the PR.
[quote]owlie wrote:
Alisa- lol I like o think of training my biceps as a preventative measure against ripping them one day when I have HUGE deadlift
Sindie and Betty- Thank you
Kimba-awwh thanks! I am proud, and I think this amount of consistency and dedication are signs that I am finally maturing.
Nikki- lemme think, nope not uncomfortable in the least!
So I set a deadlift PR today
135x5x2
185x3
205x3x2
225x3
Slight deficits(with one plate)
225x3
235x3x2
245x4(PR, would have been a PR even without a deficit)
Chins
8/7/6/6
Dumbbell rows
75x6x3
seated rows
4x15
I have been thinking and I really think most of my body parts could handle more frequency esp back, chest, and shoulders. I am pretty sure I will have time this weekend between reading for classes to read up on DC training and finally get my programming together. I am super excited!!![/quote]
There is an official DC subforum… I’m not allowed to post the link though, I believe. Enter “DC Doggpound” in google… Then ignore the “blogspots” that pop up… The forum link is the right one.
There you can read through the doggpound stickies, and then post questions either in the puppy pound, or ask them here in one of the DC threads (either in the bb forum or the old t-cell thread).
Definitely post your rotation and rep ranges in the DC thread, as well as your diet.
To be honest, I’m not sure how all this works out for women (due to the disadvantage in hormone levels). Might want to ask Dante himself via puppy pound, or ScottM.
One thing I can tell you: This works best while you’re gaining weight and eating a lot of protein (use cardio + carb/fat cutoffs in the evening or some such to balance things out). Most drug-free guys attempting this while doing a regular carb-cycling diet or some such, i.e. not really going all-out diet-wise, make ok gains the first blast and that’s about it… Got to really push yourself not just in the gym…
If you just want more frequency, you could try out something similar to what Hungry4More is doing. Just keep in mind that if you, say, have shitty bench leverages, then benching 2-4 times a week may well give your bicep tendons trouble (for example). Generally, you can train the lifts which you’re built for the most often without issues from my experience. Right now your situation isn’t all that different from a beginner male, you’ll have to gain weight/muscle (esp. on the upper body) if you want to be able to make serious strength gains… That usually means bb type training, 1-2 main exercises for every major muscle groups (backwidth, backthickness, chest, delts, tris, bis, forearms/brachialis/brachioradialis, quads, hams, calves, abs) pushing more and more weight for reps and a serious off-season diet.
Later on, the better your leverages, the better relative strength -type stuff works (for that you can eat less but still keep protein very high… Not sure how high that’d be for a women though… It’s not so much about “how much does my body use?”, more like “swamp my body in it so it won’t mind going into muscle-building overdrive”… Also depends some on your size of course, beginners can get away with less, but why develop bad habits? For guys that’s 1.8-2 grams per lb on DC, natty or no… 1.5 is fine for smaller dudes… Again, not sure about women… I’d rather err on the high side than the low one though, unless you have some medical condition).
