Tagging @Dani_Shugart she might have some good ideas
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Are you planning to compete?
You look ready.
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OMG, you look FANTASTIC! Iām so excited for you, and also proud of you and inspired by you. GOOD WORK!
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@QuadQueen Not just me then! We are a different breed on this siteā¦
@simo74 OH, great idea, she is a wealth of knowledge.
@OyAmPipMayo Thanks for dropping by and the huge compliment! I assume you mean compete in a Bodybuilding show. I have no plans to compete in that way. I have zero desire to get a spray tan and stand on a stage.
@EmilyQ thanks so much! I love having you in my corner. I enjoy out two person cheerleading squad!
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Ahhh you look amazing!! 
And Iām betting youāve already got killer glutes to match. Thanks @simo74 for the sweet tag! Haha she should probably be giving me the suggestions.
But girlfriend, if youāre wanting even more development, I love your idea of using Grok. You already know what youāre doing, you have preferences on how youād like to train, so you can basically tweak whatever it gives you and then coach yourself. But you know yourself better than anyone else, so if using a specific coachās plan is whatāll get you fired up, then do that instead. Woohoo! Stoked for you!
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Aw thank you! Means a ton coming from you! My glutes are okay.. clearly a point of low confidence for me, which is why they are never in my photos. That bit of fat at the top of my thighs too.. ugh.
Iām liking this idea the most too. It seems to do a pretty good job of being a coach. I know just enough to be dangerous, which makes me a bit of a control freak. So building my own plan with a AI progression, volume checks and movement suggestions is resonating well.
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Friday 10/10
RUNch Break
Fartlek- 3.6 miles, 35:24
A few sprinkles, clouds and wind. Overall though, great break, and I was hauling, for me.
Got back to the office right as it started down pouring outside, nailed the timing.
Saturday 10/11
5/3/1 for Bodybuilding, W4D4
Rogers Chest Supported Row
(Weight added to machine)
85 x5
110 x5
130 x3
140 x5
160 x5
190 x5+ (8)
Wide Grip Lat Pulldown
15, 15, 16 x75
Close Grip Bench Press
15, 15, 17 x70
Machine Tri Pushdown
3x15x40
Rear Delt Cable Fly
3x15x10
Abs and back extension circuit
Conditioning, 4 Rounds, 20lb DBs:
10 cal assault bike
10 Skater Jumps
20 Walking Lunges
4 Devils Press
6 Hang Squat Cleans
10 SDB Cossack Squat
+10 minutes LISS stationary bike
Awesome lifting session, pull day isnāt my favorite, but I was feeling good. Conditioning was difficult, no surprise there, itās kinda the point.
After coffee, before lunch, still Saturday
Long, easy run
5.1 miles, 54:30
My stomach was growling the last 3 miles. Didnāt eat after the gym, and saved lunch until after the run. Which means I ate breakfast at 6am, and lunch at 2pm. Bad idea. Great pace though.
Lunch was a Chorizo stuffed quail with roasted potatoes and lime crema. A special at our favorite brunch place. So. Good. Then hubby and I shared a latte and sourdough cinnamon roll, because I was still hungry. Quails are small.
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Sunday 10/12
5/3/1 for Bodybuilding, W5D1
Leg Press
95 x5
120 x5
140 x3
165 x3
185 x3
210 x3+ (11)
Hack Squat
4x12xm+30
Leg Curls
12, 12 x70
Leg Extensions
12, 12, 14, 13 x90
Hip Adductor
15, 15, 18 x80
Rear Delt Cable Fly
3x15x10
+30 minutes elliptical
Tired and junky feeling going into this. Iāve been waking up starving, multiple times per night. Starting to feel that sleep interruption. Got into things after hack Squats, so, after the hard stuff was done.
Checking the box today.
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wow! holy crap youāre lean now
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Just throwing this out there
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@anna_5588 Nice to āseeā you! I appreciate the wow! It is crazy to me what was under my jiggly layer.
@freshyfresh oh, I donāt hate that idea. I am loving re-visiting 531. This is a great way to add squat volume/a template to follow.
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Because no one wants half naked photos of other women in their log. Plus, other ladies might appreciate this topic.
*The number is the year, B=beginning of year, E=end of year.
When do you think I started caring about ONE goal? Nutrition was absolutely, the best driver of all of this. As much as I dog my Bodybuilder meal plan, I didnāt start making the huge changes until I got uncomfortably honest with my eating habits and kept things simple. I have no doubt chicken, broccoli and rice in depressingly small portions kept me from continuing down the path to being obese, like my family.
I also realized that I was going to be big, (genetics) but I could be big with muscle instead of fat.
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Damn! I knew your transformation was awesome, but seeing it laid out here like thisā¦ Wow!
Truly excellent work!
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Monday 10/13
5/3/1 for Bodybuilding W5D2
SM Incline Bench Press (m+weight for all)
35x5
45x5
50x3
55x3
66x3
75x3+ (4)
Pec Deck (cables were busy)
15, 15 x 50, 15 x 40
Seated OH Press
12, 12, 14, 14 xm+65
Cable Lateral Raise
3x15x12
Incline DB Curl
15 x 15, 9, 6 x 15, 12.5, 15 x 12.5
Preacher Curl
10 x 40, 15 x 30
Conditioning/Interval Run:
1 mile easy jog
3 x 400m w/ 400m recovery
1:43, 1:42, 1:42
0.5 mile cool down
3 miles total
Cruised through this. Lots of super sets, grabbing machines when they opened, etc. Busy night at the gym, it was a āeveryone is motivated on Mondayā kind of night.
Run was done on the treadmill, kind of interesting for intervals, but it kept me honest. It got dark and I didnāt think about bringing a headlamp to run home. I am not ready or prepared for winter.
Calories are up, but I am feeling out of control around food. Cravings and food noise are through the roof. Iām giving into a few of them too, I donāt like this slope.
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Tuesday 10/14
Tempo Run
10:00 Jog
10:00 @ 8:00/mi
Easy jog
3mi, 28:39
Beautiful day, slightly chilly, but the sun was so nice. I was working, but able to hold pace, even up small hills. Feeling peppy.
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Thursday 10/16
5/3/1 for Bodybuilding, W5D3
BB RDL
75 x5
95 x5
110 x3
130 x3
145 x3
165 x3+ (13)
Hip Thrust
15, 17, 17 x m+105
Roger Squat
21 x m+70, 15 x m+90
Leg Curls
3x15x70
Abductor
15, 16, 17 x90
Lateral Raise
12, 12 x15
+30 minutes LISS stationary bike
Bargaining took place here. I didnāt want to be in the gym, even after I was there. Unusual for me. Rogers squat was cut down to two sets of failure. Cardio was only done because hubby needed his. When I want to skip cardio you know itās a weird day.
Still had a decent showing at least, and the box is checked.
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Thursday 10/16
5/3/1 for Bodybuilding, W5D4
Rogers Chest Supported Row
(Weight added to machine)
85 x5
110 x5
130 x3
150 x3
170 x3
190 x3+ (8)
Wide Grip Lat Pulldown
15, 15, 16 x85
Close Grip Bench Press
15, 15, 15 x70
Machine Tri Pushdown
3x15x40
Rear Delt Cable Fly
3x15x10
Conditioning, 4 Rounds
10 RDLs (70lb)
10 Bent Rows (70lbs)
10 Hang Snatch (35db)
10 Push Press (2x25db)
10 Lunges (70lb)
7cal bike
+15 minutes elliptical
You know your weights are dialed in when you try to go to failure on the last set.. and you barely get the Rx reps. 531 catching up to me this week.
Felt low energy going into this again. Not sure where my pep went the just couple of days.
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Friday 10/17
Fartlek Friday
Hard up hill, easy flats and down hill.
3 miles, 31:11
Beautiful day, RUNch breaks remain awesome. Less running in the dark while my mileage is low.
Saturday 10/18
āLongā, easy run
4 miles, 45:20
New trail. It was in a heavy climbing area with a climbing competition starting on my return trip. Tons of climbers in costumes. It was fantastic, entertaining morning.
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Sunday 10/19
5/3/1 for Bodybuilding W6D1
SM Incline Bench Press (m+weight for all)
35x5
45x5
50x3
60x3
70x3
75x1+ (6)
Cable Flye
3 x 15 x 17
Seated OH Press
12, 12, 14, 13 x m+70
Cable Lateral Raise
3x15x12
Bayesian Curl
3 x 15 x 15
Preacher Curl
12, 15 x 30
Swapping days. Hubby went running with me yesterday. First time he has ran in years. I told him to turn around before I did, and walk back. Well, he was feeling good and having fun, so he ended up running 3.5 miles. His legs were letting him know. Canāt say I havenāt done that. So we swapped upper for lower.
Great day though, so much easier than Sunday Leg day.
Bench went great, all weights and reps are up. Using the increased calories for sure!
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