Thursday 10/9
5/3/1 for Bodybuilding, W4D3
BB RDL
75 x5
95 x5
110 x3
120 x5
135 x5
155 x5+ (11)
Hip Thrust
15, 15, 16 x m+100
Roger Squat
12, 12, 12, 17 x m+50
Leg Curls
2x15x70, 16 x60
Abductor
15, 15, 17 x80
Lateral Raise
12, 12 x15
+30 minutes elliptical
Felt fantastic, gravity has returned to normal. Just about tripped over my own stiff legs going up the stairs to the elliptical.
Cut is officially over, which means it’s time to go to failure folks. Last set is a failure set on everything. Running the rest of the program that way then I’ll be picking something else.
Speaking of, anyone have any program suggestions for a lower body/glute focused program? Thinking of minimal dose on upper to maintain, 30ish sets per week on legs. I feel like they aren’t loosing anymore fat, so putting some muscle on them will the key there. Plus, it will help with running.
Currently looking at Jeff Nippards Women’s Glute Hypertrophy, Strong Curves, etc. or, I might have Grok build me a program. I’d like a little more conditioning/CrossFit type workouts than pure Bodybuilding.
Ended cut at 135, total of -7.8lbs in 14 weeks. 0.5lb per week isn’t bad for being this lean.
Hubby accidentally snapped a picture when I was walking back toward him. Can I just say how much better I look in motion? Quad tan lines and all
