CanGals Daily Fitness Journal

[cangal]

Thanks dmk777! I'm lovin yours as well!

Feb.27th - Chest

Argh, chest (and shoulders) seem to be the 2 body parts I struggle with. I think this is because I didn't bother training them years ago, and now it's pay back time! LOL!

Bench - I have to admit, that in October I struggled with the bar! I've been working at this, and my short term goal is to hit 100lbs for reps. I'm really hoping to do this within 4-6 weeks

Warm up - assisted dips

Bench - warm up with bar x 20, 65x12, 95x4 X 5sets (I had a spotter for these), and my 100lb attempt - 105x1 - had a spotter & arched my back quite a bit, so I'm yet to hit the 100 I think I'll try it more towards the beginning next time to see if that helps at all.

Incline DB press (squeezing DB together) 20x15, 25x12 X 2
DB fly - 15x20, 20x15 X 2
DB pullovers - 25x15 X 3
Machine press - 25x15, 30x15 X 2

Today is my off day and it's killing me not being able to train!

 

[dmk777]

You will see that 100lb faster than you think

 

[cangal]

These photos were taken last night. I wasn't going to post them because I wasn't happy with them. I have been eating above maintenance for almost 6 months now and my BF is around 20 %, not what I'm used to and these photos shocked me a little. Anyhow, it's what I need to do to build up these legs and shoulders! It's only in the past month or so that we have been really focused on adding size to my legs, and after these photos I talked to my trainer about building up my shoulders too. Everyday is a process!

 

[obsessedwliftin]

You look great! Look forward to seeing you progress.

Sent from my DROIDX using EliteFitness

 

[cangal]

Thanks OWL! I hope to make some progress with all of your guys help!

Feb 29th -back. My workout was done pretty late tonight, I got caught up at work and felt rather tried

Lat pull down - 75x15, 85x15, 90x12 X2
3stance seated row 45x15 on all 3 stance, 50x12 on all 3, 50x12 lean back and middle, 30x12 front lean X2
DB row elbow out 30x30 X 2
Bent over rows 65x15, 85x12, 95x11
Rack pulls - found these super hard tonight! 135x15, 185x10, 225x4

Hope everyone had a great day of training!!

 

[RachelM]

Looking great already Cangirl..

 

[dmk777]

Looking gawjus there chic , will be great to see the progress.

 

[caligirl85]

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.

Definitely agree!! At least 4...most negative sides don't show up until somewhere between the 4-8 week mark and more is not always better. For a first cycle, keep it conservative.

 

[cangal]

Thanks for all your help & taking the time to comment!

March 1st - shoulders

Warm-up - In's/outs/press - 5lbx20 X 2
DB Press - 25x15, 30x12 X 2, 25x15
DB upright row/ SS/ with front raise - 25lbx15/10x10 X 3
Rear delt fly - I don't know the excat weights, but starting at 75 and dropping to 30 - 3 drop sets
BB press - 40x20, 50x15, 60x10 X 2 - had help on the last few
Side raise - 12x15 drop, 10x15 drop, 7.5x15, drop 5x15 X 3
bent over rear delt raise, squeezing at contraction - 5lbx15 X 3

 

[cangal]

I'm wondering what you all do to set your self up for success, and how you go about setting your goals?

I find that I work better when I set smaller goals for myself. Lately, I have been thinking about weights and what I think is achievable for me in the next coming month. To work towards this I have been trying to add a little each workout although some days are much harder than others!

So my goals for the Month of March: (and if anyone has any suggestions on how to better any of these lifts I would love to hear them!)

- To bench + 100 for reps
- To squat 225 for reps
- To DL + 225 for reps
- To leg press 600
- DB shoulder press 40lbs

My second goal for March is to make a better effort in regards to my nutrition. I work a load of hours (60-70/week) and if I do not prepare my meals the night before I end up buying roasted chicken and salad from the local grocery store, or ordering the same from a restaurant. I keep it as clean as possible, and I do use fitpal to track it, but I know I am consuming unwanted sodium and who knows what else. The other problem with this is sometimes I won't eat enough calories. When I am on track with making my own meals, I know I am getting the proper nutrition, and consuming enough calories to help me reach my goals.

In setting myself up for success, I have to take one day at a time. So my goal for the Month of March is to prepare all my meals, work on upping all those weights and to keep on tracking here

You are all so amazing and I know it's a hard working, dedicated group here... what do you to to set yourself up and pave your road to success?