CanGals Daily Fitness Journal

[dmk777]

I don't set a goal normally I just try to add weight every w.o I add 5lb each week. If one week I miss I try again at that weight for two more weeks if I still fail I deload 10% then work up again.
Everyone is different I just like to work that way then I don't feel pressured.

 

[Jen10]

Hey there! You're looking great! In reference to your above question, I'm still new to the serious lifting world but I set my goals weekly and depending on how I did will determine how I want to increase the next week(either in weight, reps or set). When it comes to food, planning is key! Spending a little extra time one day a week cooking and portioning all your food for the week makes a world of difference. I get up at 430am everyday and grab my Tupperware that I've already portioned and labeled with the meal number on it and I'm out super quick. If you have clean food with you your a lot less tempted to stray. I've even bought a cooler bag that looks like a purse for when I'm on the go all day. Best of luck!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[cangal]

Thanks ladies!

Friday Mar.2 - I only had 45 mins gym time, Hamstrings

- warm up with ball rolls
- Leg press - low hold - 180 x 20, 270 x 15 X 3
- deep walking lunges SS with RDL's 25lbs x 20 SS 25lbs x 15 X 3
- Laying leg curl - 70x15, 90x12, 90x12, drop 70x12, drop, 50x12, drop, 30x12 drop, 15x12

Sat. March 3rd - Chest & Tris
- DB press - 20x15, 25x15, 35x12, 40x8, 30x15
- Incline press - 45x20, 65x15, 75x10
- Dips- I can't remember what resistance I used
- Skull crushers narrow /SS wide/ SS with narrow press - 40 x 15 per exercise X 3
- Cable pushdown - 35x15, 45x15 X 2

Sun. March 4th - Quads and calves
Squats - touching (hold) on bar - 45x20, 95x15, 135x5 X 6
Hack squats - 95x10, X 3
Leg Press - 540x8, X 3, Drop sets - 540x8, 450x9, 360x10, 270x11, 180x12, 90x13
Rack pulls - 135x15, 185x15, 215x15, 225x12, 255x6, 275x1 - was just able to pull this once & my form wasn't the greatest
Standing Calf raise - 120x15 X 3

 

[cangal]

My thighs are starting to bruise from the rack pulls! LOL... here's a photo of them this morning, I'm sure they will be much darker by tomorrow!

 

[dmk777]

Looking incredible here chic awesome job on the rack pulls too. I just started them last week I love them !

 

[cangal]

Looking incredible here chic awesome job on the rack pulls too. I just started them last week I love them !

Ooooohhhh!!! I must say that they're one of my favs! YOU would pull some crazy ass weight! Would love to see that!

 

[obsessedwliftin]

Nice work here Cangal. Easy on those legs girl. Lol

 

[dmk777]

Ooooohhhh!!! I must say that they're one of my favs! YOU would pull some crazy ass weight! Would love to see that!

Yes they are the boyo's lol. Actually chic bout equal to your own 5@ 286lbs then 10@ 220lbs. I put a shrug hold at the top of each one as my traps need a lil work. ....

 

[cangal]

Nice work here Cangal. Easy on those legs girl. Lol

LOL! They felt a like they were on fire yesterday, now they're a lovely purplish blackish hue... My first lifting wounds

 

[cangal]

Yes they are the boyo's lol. Actually chic bout equal to your own 5@ 286lbs then 10@ 220lbs. I put a shrug hold at the top of each one as my traps need a lil work. ....

I add a shrug when I'm lifting a little lighter. You're going to rock the rack pulls Miss!! They are so much fun! Are you using straps?