Hi!
I’m Mira from Bulgaria ( Eastern Europe)
I had a training log in a different site but it’s gone now.
Finally decided to start my own training log here and … here we go.
I 've been training since 2007 when I was soft , week and not muscular at all. I had to worry about my weight so I started visiting the gym to loose some fats. But… with time the situation changed. I gained more muscles then I ever think I could and start to reshape my body on purpose.
I am currently 66 kg/ 170 cm.
4-5 full body workouts per week.
Never injured for 12 years.
My latest workout
08.08.2019
shoulder press (30kg) 3x5x40kg
squats (30-40kg) 3x8x60kg
hyperextensions for the butt of 3x15x15kg plate in the hands
squats 3x12x50kg
leg and pelvis lifting from bench 3x12
dumbbells lateral rises 3x12x (2x7,5kg)
one-arm rowing with dumbbell 3x12x27,5kg
cable crossovers 3x12x (2x15kg)
Lifting for the calves on a horizontal legpress machine 3x10x100kg drop set 3x10x80kg drop set 3x10x60kg
leg extension 3x10
Hamstring Curls unilaterally 3x12x15kg
Abdiminal plate rises - plate over head 12x10kg 10-10x15kg
Hellow !!!
I have a glitch with my account but finally everything is all right. I’ll post my latest workouts tonight. Now I want to share my video of a squat session. It’s the hardest exercise to me but I still perform it once a week. I train my legs in every workout but with many other exercises. May be I have bad mobility , but I can’t perform a full squat - ATG.
Still I have some glutes
squat 10x57,55 kg
I don’t know how to make the video visible, not just a hyperlink.
Once a week I perform a goblet squats- this video was 2 week ago when I tried a new weight 35kg dumbbell i sets of 12-12-10 reps. This is the last set, when I’m a little tired.
I’ll try to make it deeper.
Дo I have to keep my body as straight as possible or is it good form?
goblet squat 35 kg
Goblet squats look good! If you look at the videos they look better than your back squat: the bar shifts forward during some reps, you should focus on bracing more, stability. But all in all this all looks very solid!
Insane volume though! I’m all for it but even for a girl that’s a lot. But if you progress, who am I to judge?
Yep, you’re absolutely right. My back squat is almost awful, I know. I tried to improve it in years, but this isn’t my thing.
So I started to do another different exercises with much more much more success and and better results. Romanian deadlift and lunges are great for the hamstrings and glutes. Goblet squats, dumbbell squats, different leg press machines- just great.
Insane volume, may be, but I try to fit i an hour, may be 90 min maximum. I do exercises in triple set 1+2+3 and 4+5+6 an so on. It spends time.
For years I trained 3-4 times a week, but in a workout split- push-pull, for example. From 2018 I do full body workout - in the beginning 2-3 times and now 5 times a week - and I get stronger and physically more durable. I gained 5 kg last year most of this active weight.
16.08 Rest day.
No muscle soreness, Тhe more I train, the faster I recover. It’s true that women can train more frequently and high volume. I discovered that for myself last year.
Last but not least I eat 2700-2800 kcal per day !
lateral dumbbells raises 12х(2х7 kg) 12х(2х8kg) 12х(2х9kg)
Quick and easy. I feel a slight discomfort in the sacrum, probably because of the trap bar deadlift a week ago. I’ve been doing 3 sorts of deadlifts per week for past few months - trap bar, sumo and RDL, so may be I’ve overdone.
Fourth workout this week,some muscle fatique but not so bad.
Super bulky this month, but I have no intention to cut calories. I’m on 2700 kcal at least
!
