CanGals Daily Fitness Journal

[cangal]

Thank you Donna and OWL!

Feb 25 - shoulders

Warm up with 'in & outs / up & downs' 5lbs x 20 reps - 3 sets
DB press 20x20, 30x12-15 X 3
Machine press w/25lb plates 20x1, 35lb plates 12-15x3
Upright rows 45lb bar x15, 65x12 (not the best form towards the end ). 45x15 X2 with proper form
Side raises (run the rack), 12.5lb,10,lb,7.5lb,5lb x 15 X 3
Rear delt fly on machine 65x15, 75x12 X 3

20 mins of walking on treadmill 15% incline 2.8 speed

 

[cangal]

Feb. 26th - trained with someone whos getting ready for a show, so it was a little different, quads, tris and calves

Squats - 2 warm up sets, 6 ATG pause on bar - 45x15, 95x12, 115x4, 135x4 X 3, 115x4 X 2, 45x15 - I didn't get the full pause on all of these, it was taking everything I had to just tap the bar on a few
Close grip press - 45x15, 65x12 X 2
Leg press 100's!! OMG, these were tough! 230x100 270x100
Skull crushers SS with CGP - 40x15, 50x15 X 2
Leg extensions - Drop sets! ooohhh the burn!! - 95x10, drop, 75x10, drop 60x10, drop 45x10 - 75x10, D 60x10, D 45x10, D 30x10 - 60x10, D 45x10, D 30x10, D 15x10
Standing calf raise SS with calf on leg press - 105x15, 270x15 X 3

I hope everyone had a great weekend and that you all are ready to work hard this week!!!

 

[dmk777]

Hey! You got some amazing numbers going on in here. Just wondering how do you add ? Every w o?
Either way great job chic!

 

[cangal]

Hey! You got some amazing numbers going on in here. Just wondering how do you add ? Every w o?
Either way great job chic!

Hey! I'm posting my weight in lbs x reps. So for example, if I post 135x10 for squat, it's the bar weight of 45 lbs, then 45lb plate on each side = 135.

If it's leg press (using yesterdays workout), 3 45lb plates per side = 270

Does that answer the question? LOL! Sorry, I'm still trying to figure out the best and easiest way so it makes sense to everyone.

Let me know if that's not what you meant, or if I'm missing something!

 

[figurechamp]

When I started this journal I lost my first post and had to re-type. When I started over I forgot to mention that part of the reason as to why I am starting this journal now, is because I have started my first cycle of anavar. Tomorrow will mark the one week point. This is my first cycle and my goal is to add muscle and to increase strength. I should also give you all a little more info in case anyone is following. I see a trainer 5 days a week, the diet he has me on is posted above, and I just received my new program!!! I have been seeing this trainer for 4 months now and so far every workout has been different! When talking about this cycle and my goals, we decided that it would be best for me to stick to the same exercises for the next few weeks so we can judge my gains and review everything in about 4 weeks. The dosage of anavar has been 5mg upon waking, and 5mg at bedtime. This is to be followed for 2 weeks, then increased to 10mg upon waking, and 5mg before bedtime. I'm wondering all your thoughts on this, or if I should consider 5mg upon waking, 5mg pre-workout, and 5mg at bedtime. The plan is to run the first 2 weeks at 10mg/day, then the next 10-12 at 15mg/day for a total of 10-14 weeks.

The new program !!

Day 1: Legs (thighs) & calves
1) Seated Leg Extension - 3 drop sets (15,15,15)
2) Narrow Stance Leg Press (SS) Wide Stance Leg Press - 3 Sets (30,30,30) 15/stance.
3) Narrow Stance Squat - 3 Sets (15,12,10)
4) Stationary Lunge - 3 Sets (30,30,30)
5) Standing Raise - 3 Sets (20,20,20)
6) Seated Raise - 3 Sets (20,20,20)

Day 2: Chest/Triceps
1) Flat Bench Press - 3 Sets (15,12,10)
2) Incline DB Press - 3 Sets (15,15,15)
3) Machine Flys - 3 Sets(drop) (15,15,15)
4) Flat Military Press - 3 Sets (15,12,10)
5) Machine Dips - 3 Sets (failure)
6) Cable V bar ext - 3 Sets (drop) (12,12,12)
7) Overhead Single Arm Ext - 3 Sets (15,12,10)
8) Kickbacks - 3 sets (15,15,15)

Day 3: Back/Biceps
1) 3 Variant Bent over Row - 3 Sets (15,15,15)
2) 1 Arm Row (wide) - 3 Sets (15,12,10)
3) 3 Pos. Seated Cable Row - 3 Sets (12,12,12)
4) Lateral Pull down - 3 Sets (15,12,10)
5) Dead lifts - 3 Sets (10,8,6)
6) Pull Ups -3 Sets (failure)
7) Alt DB Curl - 3 Sets (30,24,20)
8) Straight Bar Curl - 3 Sets(drop) (12,12,12)

Day 4: Shoulders
1) DB Shoulder Press - 3 Sets (15,12,10)
2) Upright Rows (SS) Front Raises - 3 Sets (15,12,10)
3) Side Raises - 4 Sets (15,12,10,8)
4) Machine Rear Delt Flys - 3Sets (15,12,10)
5) Seated Military Press - 3 Sets (12,10,8)

Day 5: Hamstrings/Glutes
1) Lying Ball Curls - 3 Sets (20,15,15)
2) Front Loaded Leg Press - 4 Sets (20,15,15,15)
3) Side Lunge (SS) RDL's - 3 Sets (20,20,20)
4) 1/3 Hamstring Curls - 3 Sets (30,30,30)
5) Rack Pulls - 3 Sets (15,12,10)
6) 1&1/2 Squats - 3 Sets (12,12,12)

I'm pretty pumped up!! I really hope to have some nice gains and increase in strength during the next 10-14 weeks.

I really do appreciate any of your thoughts or comments! I hope you all are having a fantastic weekend

I'm not certain I'd up the dose after only two weeks. More var doesn't equate to faster results. I'd stick with the lowest dose u can get away with, especially since its your first round. I'd wait at least four weeks before changing doses and I'd only change if you've plateaued in strength and gains by that point. And four weeks is still a pretty short time to wait. But that's just my two cents.

 

[cangal]

I'm not certain I'd up the dose after only two weeks. More var doesn't equate to faster results. I'd stick with the lowest dose u can get away with, especially since its your first round. I'd wait at least four weeks before changing doses and I'd only change if you've plateaued in strength and gains by that point. And four weeks is still a pretty short time to wait. But that's just my two cents.

Thanks figurechamp!! I really do appreciate you taking the time to type me that Thanks again!

 

[dmk777]

Hey! I'm posting my weight in lbs x reps. So for example, if I post 135x10 for squat, it's the bar weight of 45 lbs, then 45lb plate on each side = 135.

If it's leg press (using yesterdays workout), 3 45lb plates per side = 270

Does that answer the question? LOL! Sorry, I'm still trying to figure out the best and easiest way so it makes sense to everyone.

Let me know if that's not what you meant, or if I'm missing something!

Sorry chic my mistake what I meant to say was how do you increase your weights weekly or every workout etc.
You are recording it perfectly and very neat I might add!!

 

[dmk777]

I'm not certain I'd up the dose after only two weeks. More var doesn't equate to faster results. I'd stick with the lowest dose u can get away with, especially since its your first round. I'd wait at least four weeks before changing doses and I'd only change if you've plateaued in strength and gains by that point. And four weeks is still a pretty short time to wait. But that's just my two cents.

I will second this chic!!

 

[cangal]

Sorry chic my mistake what I meant to say was how do you increase your weights weekly or every workout etc.
You are recording it perfectly and very neat I might add!!

Thank you! I've been trying to increase them every workout. My new program will have me doing the same exercises for the next 4 weeks, so we shall see how that works out!

 

[dmk777]

Best of luck to you chic keep up the hard work. Loving the log !!