The Beautiful Gain

Bigger Stronger Leaner Powerful Women
1

Been posting on the forums lately and figured I should give some substance to my anonymity. Im entirely new to lifting (been bout 6mos now) and Im currently rotating 2 full-body workouts 3x a week. Skip to the bottom for the executive version.

Yesterday was a lifting day and I had a great workout. I cut out of work early (wuh wuh) and got to the gym around 3p. Set up the rack for some BBRDLBR (jesus! Thus called RDBR for short). Did a quick warm-up and a set with the empty bar.

Then I thought Id alternate the RDBR with pullups/chinups - sad affair. I eeked out 2 pullups and 4 chinups. Got to the RDBR and did a set at 85, which was pretty straight forward since I know I can row 85. But since Iâ??m doing 4x4 in this program, and its only 4 weeks long, I figure I should go heavier and set precedence. So on the next set I go up to 90.

As I finish up set 2 my slide walks in with some guy and sets up in the power rack next to me (meh, no more pullups/chinups for me). Of course he is looking delicious as usual. He just finished a competition so he is in fine form, altho I must admit that I quite like him off season when hes a bit thicker. At any rate, hes training a client, which is HOT, so of course I have to look sharp without compromising my objective of going heavier.

Anyways, I hit the 3rd set with 90 and then bump it up to 100. Everything after 85 looked a bit sloppy. The DL is cake. I was doing those at 135. But the rows are a bit tough.

From here I move on to pistol squats. I decide to use 25lbs, which is pretty easy actually. But holding up more weight will be cumbersome so I just upped the reps and finished doing 4x6x25. It was still pretty challenging.

I alternated these with WGLP and did 3x4x100 - these were kind of sloppy too. Wasnt able to get the bar to my chest. Did the last set at 90 and thankfully I knocked those out perfect.

Went on to do YTWLs, which are still pretty tiring. Did 10lbs. Im scared of these. I get the feeling Im going to twerk a ligament or something. Then, just because, but probs b/c I was showing off for the boys, I alternated these with some BSS. I love these, so its always a pleasure. Started with a 50lb bar. I was able to clean this with no problem, and thatâ??s half the battle really. Then I went up to 60lbs. Cleaning this, not so much, and in the end just getting the bar over my head was the hardest part of the exersice.

Went on to do HEX, SB crunch, Lat Ex, Back Ex - all quite uneventful. Finished it all off with Tabata front squats. I dont know, I just donâ??t feel this in the glutes. I feel it in my arms and maybe the quads. Im certain Im hitting at min parallel 90% of the time, so who knows.

The executive version:
BBDLBR 1x4x85, 2x4x90, 1x4x100
Pullups1x2
Chinups 1x4, 1x2
SLPS 1x4x25, 3x6x25
WGLP 3x4x100, 1x4x90
YTWL 4x4x10
BSS 1x6x50, 3x6x60
HEX 3x8xSB/pushup
SBC 1x8x7.5, 3x8x10
Lat Flex 4x6xBW - no weight, dont want to get thick! Shoot.
BEX 1x10x10, 3x10x15

Shit thats a lot! 2hrs in the gym. I need to cut this down.

Tonight Im doing a spin class, which should be fun. Just started off-season and my knees have been bothering me, so Im going to lay off the running. Tomorrow is another lifting day. Im looking forward to it as I quite like the exersizes in that workout.

As for eating. Ive been good these last two days, so the weekend bloat is slowly subsiding. I have a holiday work lunch today, Ill do my best - but eating on someone elses dime is just asking for it.

2

I don’t know what half of those exercises are – maybe a glossary?
Anyhow looks good and I’ll be following along.
What’s your sport?

3

[quote]AlisaV wrote:
I don’t know what half of those exercises are – maybe a glossary?
[/quote]

^^^^^^^^^^^^
x2

Welcome. Your workouts look interesting, but cryptic.

4

Hey Ladies - Thanks for the welcome!

Ive been following both your logs (lurker!) and youre both hella strong! Ill see if I can keep up.

AlisaV, I play soccer.

And my glossary, don’t be surprised If I made up some of these names. I have a terrible memory :frowning:

BBDLBR - barbell romanian deadlift w/ bent over row
SLPS - Single leg pistol squats
WGLP - wide grip lat pull
YTWL - i have no idea if this has a professional name
BSS - bulgarian split squat
HEX - hip extension exercise, I do Pike jacknife with a pushup
SBC - swiss ball crunch
Lat Flex - lateral flexion, i do side crunches off the swiss ball
BEX - back extension

5

[quote]Mascherano wrote:

HEX - hip extension exercise, I do Pike jacknife with a pushup
[/quote]
A Pike/jacknife would be a hip flexion exercise.
Hip extension would involve driving the leg backwards.

Hi.

:slight_smile:

6

[quote]kimbakimba wrote:

[quote]AlisaV wrote:
I don’t know what half of those exercises are – maybe a glossary?
[/quote]

^^^^^^^^^^^^
x2

Welcome. Your workouts look interesting, but cryptic.[/quote]

ya, that.

HI! :slight_smile:

7

Excellent workout but you need more double leg exercises for your main lift. For example…

Dead Lift 4reps 7-10 sets, give yourself warmups reps at light weight
Either Walking lunges or pitcher squat or reverse lunge for you next
And make sure you always end with a body weight squat, split squat or the bulgarian squat (also know as pitcher squat)

your rep scheme needs to change a little if you are going for stregth

8

Oh and if you play soccer you better have lots of mobility drills and soft tissue work in your program

9

Hey mom-in-MD! Thanks for stopping by.

mmazurka and skyel7 - THANK YOU!! Yes, please educate me. I’m open to critique, advice, etc.

I know my workouts sound/look ridic, but I assure you Ive been doing deads and squats prior to this workout. Im planning on doing these two workouts (the one i did yesterday and the one I will post today) for 2 more weeks. But yeah, I’ll definitely look to include some of what you suggested. Especially the mobility work! Hopefully staring a sports conditioning class soon.

I didnt realize that rep scheme is important!! Good to know! Ive been just doing things in order of convenience. What would you suggest my rep scheme be?

Thanks ladies!

10

Yesterday I was more sore than expected, especially in the glutes and quads. I guess thats what you get for being a d-bag show-off. None the less, I foam rolled and went to spin and this seemed to help.

Lifted this morning, all in all it was ok. I was pressed for time, so I had to haul ass to the gym. I told myself I would have to stay focused if I wanted to complete the workout. I really think part of why my workouts take so long is because I find myself chatting it up with the gym folk. This is not good, I know, but I cant help myself. Im quite chatty on the field too, which can be either hilarious or annoying.

On to the workout:

Started with One Armed DB Snatches - 4x4x30. First two sets felt a little sticky and I had to give a little jump to get the DB up. A shame really b/c last time I did this move I also used 30 and got them up in a nice, smooth motion and I also did 5 reps, so Im a bit annoyed. That said, I finished strong and last 2 sets were spot on. I realized that the momentum of the squat is key to get the DB up.

Moved on to DB single leg Romanian deadlifts. These went well and I ended up doing 1x4x30 then 3x6x30. Perhaps next time ill go to 35s? Alternated these with BB bent over rows. These also went well and they looked MUCH better than my last rows, so I was happy about that.

Next moved on to DB single arm over-head squat. Ridiculous name, I know. Anyways, these went well did 12.5/25. Kept the torso facing front and the over-head arm nice and high, so these looked good. I could also move up in weight next time. Alternated these with DB incline bench press. Damn I love these, they make me feel like such a beast tho. Started with 30, which was cake and I knew it would be. Then went to 35, which I knew would be a challenge. Needed max effort to get those puppies up, but I did. Knocked out 6 on these and decided lets hit 40. Of course I had to get spot b/c I knew I wouldnt get those badboys up. Luckily there was a nice strong fella working out next to me and he helped me get them up. I appreciated his gentle encouragement.

Finally finished up with Reverse wood chop, which for some reason felt harder than before. I swear that the cable machines are wonky. Alternated with plank which is bo-ring, but I spice it up with the swiss-ball, alternating leg marches, etc. Anyways, I only did 2 sets of plank since I was running out of time.

STFU and tell me what you did version:
One Armed DB Snatches (OADBS) 4x4x30
DB single leg Romanian deadlifts (DBSLRD) 1x4x30, 3x4x30
BB bent over row (BBBR) 1x4x80, 1x6x85, 2x4x90
DB single arm over-head squat (DBSAOS) 2x4x12.5/25, 2x6x12.5/25
DB incline bench press (DBIBP) 1x8x30, 2x6x35, 1x4x40
Reverse wood chop (RWC) 1x4x25, 3x4x30

Tomorrow is an active day for me. Planning on doing spin and pilates in the am, then my homegirl Dixon wants to do some lifting - will probably take it easy with her and wont lift anything serious, maybe just spot her on stuff and do a set of squats. Then Im off on Sat, which Im sure I will need, plus the Club World Cup is on, so Ill be hammered by midday. Sunday was thinking about lifting again, but I need to feel it out. When Im in season I only lift 2x a week, so im not sure if I can do 3x a week. bitch is feeling feeble!

As for food, yesterday was ravenous all day long (TMI: Im mid cycle and for some reason this makes me insatiable) and I ended up eating two giant flintstone portions of meat. Today Iâ??m feeling not as hungry, but I have parties lined up for the next three nights. Tonights Im sure will have bacon-wrapped something or other, so ill see if I can keep myself in check. But really Its not the food thats the problem, its the chupi-chupi, which then leads to all sorts of bad decisions, mostly involving cold-cuts. At any rate, as I see it, as long as I dont eat any bread products Ill be solid.

11

Thank you for the summary!Those acronyms are KILLING ME! :wink: Anyways, sweet workout. I know you are going for functional strength and endurance (right? thats what i concluded from your intro?)and are only working out 2-3 days a week? (weights that is…)Your exercise selection seems to be pretty good for those goals but if you are really trying for strengh you are going to have to include the bigger lifts that involve the full body. You are strengthening the SHIT out of your core with all of the one sided exercises but you are going to have to bench, deadlift and squat, and military press too. The stuff you are doing will be great for assistance exercises or for their own separate day, but they wont give you the strength your going after.

12

[quote]BlackWidowGirl wrote:

Thank you for the summary!Those acronyms are KILLING ME! :wink: Anyways, sweet workout. I know you are going for functional strength and endurance (right? thats what i concluded from your intro?)and are only working out 2-3 days a week? (weights that is…)Your exercise selection seems to be pretty good for those goals but if you are really trying for strengh you are going to have to include the bigger lifts that involve the full body. You are strengthening the SHIT out of your core with all of the one sided exercises but you are going to have to bench, deadlift and squat, and military press too. The stuff you are doing will be great for assistance exercises or for their own separate day, but they wont give you the strength your going after. [/quote]

Awesome! Thanks for the input.

Basically its like this, I’ve been doing a couple of programs since June that have been meant for body recomposition and building functional strength. So I did squats and conventional deads for about 4 months and then just recently changed it up. Next program is going to be working on mostly upper body and then its one more full body program. After that I think i’ll have a solid strength base and I can move on to doing other things.

I LOVE LOVE LOVE lifting heavy, so I def want to return to squatting and DLs. There’s another part of me though that’s a bit freaked out with the way my body’s been changing, so I was also thinking about working simply on aesthetics. I don’t know…

Anyways, do you think all this core work is bad? Getting a thick waist is one of my major neurosis.

13

wow i actually understood your workout today… :slight_smile:
so, like, why are you doing one arm db overhead squats? It seems weird to take something that stresses your squats in a good way, and then make it one arm, thus weakening it. Just asking.

What is freaking you out about the way your body is changing? We may be able to help you if you tell us.

14

When you lifted heavy what is an example of a deadlift, bench and squat workout?

15

arachne12 - thanks for indulging in my neurosis. Basically, its just a matter of my having gone from an athletic, but soft figure, to one that’s athletic and muscular in a matter of months. I know it sounds stupid, but Ive just been having a hard time adjusting to the changes in my body. Its like I was curvier before, and now I feel like I’ve lost some of my girlish figure, especially in the, um, breast area.

Probably what I’m most reacting to is the commentary from friends, family and random people who either say I’m getting too thin, or getting too muscular, or that I “clearly lift weights” (whatever that means), etc.

I don’t know, I’m probably over thinking everything, as I normally do, but I guess since I’m new to all of this, its just been a bit of a whirlwind for me.

I feel great, that’s for sure. And I often feel like I look good. But every once in a while I look at myself in the mirror and just get all insecure. Ugh! I was never overly concerned about my body/looks before, so its just frustrating.

Any advice?

16

Now back to the lifting

My first workouts looked like this:
Everything was 3 x 8 - 15
1)
Back squat
Pushupss
Seated Row
Step ups
Prone jacknife

Conventional DL
DB shoulder press
Wide grip lat pull
Static lunge

Then I changed things up, kept the squat and the DL, but lowered the reps and exchanged some of the other lifts for the bulgarian split squat, reverse lunge, front squat push press, DB 1 pt row, pull-ups…

My max on the squat was 3x8x135 and on the DL was 3x3x135. I read somewhere that your DL should be higher than your squat, so clearly something is amiss.

I think the reasoning for this workout scheme was first build base strength, then work on posterier chain, shoulders, core (not nec in that order).

I’m def getting stronger, but for a newbie, i mean, you can really only go up, right?

Anyways, here’s my final comment and I’ll STFU for real: since getting on the site, reading logs, etc. i’ve been so inspired by all of you! So thanks ladies :slight_smile:

17

Your acronyms are cracking me up. And a YTWL is just called a YTWL, so you got that one right :wink: I’ll be checking in on you…

18

[quote]Mascherano wrote:
arachne12 - thanks for indulging in my neurosis. Basically, its just a matter of my having gone from an athletic, but soft figure, to one that’s athletic and muscular in a matter of months. I know it sounds stupid, but Ive just been having a hard time adjusting to the changes in my body. Its like I was curvier before, and now I feel like I’ve lost some of my girlish figure, especially in the, um, breast area.

Probably what I’m most reacting to is the commentary from friends, family and random people who either say I’m getting too thin, or getting too muscular, or that I “clearly lift weights” (whatever that means), etc.

I don’t know, I’m probably over thinking everything, as I normally do, but I guess since I’m new to all of this, its just been a bit of a whirlwind for me.

I feel great, that’s for sure. And I often feel like I look good. But every once in a while I look at myself in the mirror and just get all insecure. Ugh! I was never overly concerned about my body/looks before, so its just frustrating.

Any advice?[/quote]

I don’t have much advice except to say I know what you mean! Most of us women have body insecurity to some extent. Boobs too small, ass too big, too muscular, too soft, big calves small calves… it’s ridiculous really. I usually get over it by getting a lover who raves over my body and by petting my own triceps when no one is looking. :smiley: Oh yeah, and contemplating my progress on my best lifts. But I’m a bundle of insecurities myself. If that’s you in your avi, your abs rock. :slight_smile:

19

[quote]Mascherano wrote:
arachne12 - thanks for indulging in my neurosis. Basically, its just a matter of my having gone from an athletic, but soft figure, to one that’s athletic and muscular in a matter of months. I know it sounds stupid, but Ive just been having a hard time adjusting to the changes in my body. Its like I was curvier before, and now I feel like I’ve lost some of my girlish figure, especially in the, um, breast area.

Probably what I’m most reacting to is the commentary from friends, family and random people who either say I’m getting too thin, or getting too muscular, or that I “clearly lift weights” (whatever that means), etc.

I don’t know, I’m probably over thinking everything, as I normally do, but I guess since I’m new to all of this, its just been a bit of a whirlwind for me.

I feel great, that’s for sure. And I often feel like I look good. But every once in a while I look at myself in the mirror and just get all insecure. Ugh! I was never overly concerned about my body/looks before, so its just frustrating.

Any advice?[/quote]

I don’t know if I have advice, exactly. But you are mirroring my experience. I was never “fat” – I was a soft size 6 – but always carried a bit extra in the boot-ay/thigh area. When I started lifting, I leaned out in the butt/thighs pretty much exactly where I always wanted to. Win! However, I went from a 32B cup to a 32A cup. Boo!

I have gotten similar commentary from family and friends, but most of it is admiring. My husband especially likes the “hard body” look. So I get positive props from him all the time, which is important.

So, what are you REALLY worried about? That your significant other won’t find you attractive anymore, or that the boys/girls on the dating scene will think you are too bulky? Its hard to know what body you want for yourself, and no one else. But once you answer that question, you will be more comfortable in your own skin.

20

If you look like your avi, you’re beautiful.

There are people who are into a pretty wide range of body types. There are certainly lots of people who appreciate “hard body” women. I’m generally of the mind that if your body works for you, you should surround yourself with people who like you as you are. In practice I’ve found that men and women who are into fitness “get it,” and the people who think your weight-lifting hobby is weird are invariably people who don’t do it themselves. In particular on the male end: athletic men tend to think athletic women are hot.

I’ve had my share of insecurities too. And weird comments. “Don’t start to look like a man.” “Haha, you have abs. You know, men don’t like that. Men like a little belly roll. It’s a sex thing.” It’s probably best to laugh that stuff off.

The fact is, there’s variety in physical ideals. When I go to try on clothes, and I realize that the clothes don’t hang like they do in the pictures in magazines, I remember, “Oh, shit, yeah, I’m supposed to be thin.” And then I think, “Why the hell did I deliberately make parts of my body larger?” And then, “Oh, right, because I have some different priorities. I care somewhat about performance, and I think this looks good, and some other people think it looks good too.” There isn’t just one ideal.