Dedicated newbie looking for input

[yorkshirelass]

Hey guys,
just a quick check in to say I'm still here!!

So June has been an absolute washout for me with regards to training. So disappointed.
I've been at this now for 4 months, and 1 whole month of that has been wiped out with illnesses in the house, an injured foot for me, the loss of the gym creche, new severe allergies for my little boy to try and figure out, and our week away camping.

But I'm pleased to say that I'm back. My youngest has started morning's at nursery and settled straight in, absolutely loving it he is. My foot's almost healed, not enough for cardio or classes but fine for weights, so I hit the gym this morning and just took it steady with an all over upper body workout to break me back into it. Feels so good to be back. I'll take the rest of this week to get back into it before putting the weights back to where they were.

Don't think it's worth taking progress pics for this month as I've only lost a few inches and a few pounds with being out of the game, so I'll just ignore June like it never happened and start fresh for July!

Yorkie x

 

[dmk777]

Hey there nice to here the positive attitude after the bother you've been having,
Keep up the hard work before you know it you will be achieving goal that seemed so far away,
Well done for picking yourself back up and getting right bk in the
saddle
Donna

 

[yorkshirelass]

Thanks Donna,
It feels good to be back at it. Only 3rd day back today so give it chance, I'm sure something else will happen to temporarily get in my way before too long!!
I'm surprised that I don't seem to have lost much strength in the 4 weeks off - chuffed about that. Means I can get straight back to what was my ongoing training split/plan next week and not have to think about it too much.
Em

 

[zedhed]

Hi YL!
Welcome to EF and I have to tell you chika you are quite the inspiration!
You have done an amazing job, you really have and you should be proud of what you have already accomplished.
Good for you for posting up your pics too. All I can say is that is one heck of a diff from first pic to last.
Nipple shakers for you sista!!!

I do have just a few concerns about your workout. I will put my comments in red below.




Shoulders
Smith machine upright row 15kg (33lb) +bar x15 If you can would prefer to see you use BBL. It is more joint friendly for you.
DB overhead press 12kg (26.5lb) x15
Plate steering wheels 10kg (22lb) x12 Could you explain this? Never heard of it...
Standing Lateral DB raise 8kg (17.5lb) x12
Bent over reverse flye 8kg (17.5lb) x15
I do this as a superset and have been doing it 4 times, each run through the reps get lower but 8 is the lowest, always to failure
Back/Chest
Hammer machine row 50kg (110lbs) x15
Smith machine chest press 10kg (22lb) +bar x15 Again BBL or DBL would be better for you long term.
Supersetted x3
Incline DB chest press 10kg (22lb) x15
DB one arm row 22kg (48.5lb) x15
Supersetted x3
Decline chest press machine 30kg (66lb) x15 If you could use DBLs here way more benefit and safer.
Widegrip lat pull down 42kg (93lb) x15
Supersetted x3
The last set of all the above are done to failure

Legs/Glutes
Smith machine 80 rep set, 20kg +bar, x20 lunges each leg, x20 wide stance squats, x20 feet together squats Really really like to see you get away from the machine (Smith) particularly for squats.
Leg press 140kg (305lb) +machine x20, x18, x15, xfailure EXCELLENT!!!Love leg press back to back with squats. This will give you sexxy muscular thighs!
Leg extension 50kg (110lb) x15, x12, x12, x8GURL!! Get off this right now and never never use it again. This machine screws more knees then any other excersize known!!!
Front squats give you so much more and are so much more healthy for you.....and they are excellent for your core too. Please just destroy the dam leg extensions machine and never look back!!!
Standing ham curl single leg 25kg (55lb) x12, x12, x8, x8
Hack squat machine 85kg (187lb) x15, x15, x15, x12(failure) If you can do these with a BBL so much better for your health and joints.
Cable kickbacks 25kgs (55lb) x20, x18, x15
Glute pushback 45kgs (99lb) x15, x12, x12
Abductors 105kgs (231lb) x30,x30,x30
Adductors 105kgs (231lb) x30,x30,x30
I know most all wimminz use these machines. But just consider using a stationary recumbent bike instead.
You had said that your upper legs were being stubborn. I really think that you will see pretty fast results from the bike in your legs and general conditioning. Just give it a try for like 4 weeks and see what you think. Set the tension so that you can pedal at a heart rate of 130-150bpm for 30-45min.
Seated Calf machine 50kg (110lb) x25, x25, xfailure

Bi’s/Tri’s
Ezbar curl 10kg (22lb) +bar x 12
Dips on edge of bench body weight x20 If you have access to a full dip station, unassisted move on up to that as soon as you can. For shoulders and triceps keep your bod as vert as you can. For more chest tip your chin down on your chest and bring your legs forward.
Supersetted x3
DB curls 8 kg (17.5lb) x15
DB kickbacks 8kg (17.5lb) x15
Supersetted x3
DB Hammer curl 8kg (17.5lb) x15
DB over head tri (both hands) 12kg (26lb) x15
Supersetted x3
Will sometimes pop on the tricep pushdown machine to finish @ 55kg (121lb) to failure (approx x30)

I finish all workouts with some abs, depending on what machines are free, x100 or so of a mixture of knee ups, straight leg pull ups, weighted crunches, oblique twist machine etc.
I’ll do 20 mins HIIT on treadmill or elliptical following upper body days, and 30 mins SS walking after leg day. A couple of times a week I do a hard Zumba class for 60 mins too. Plus I have a 4 year old and just 2 year old to chase after when I’m not in the gym!! I’m training 5-6 times a week, twice on the Zumba days, and hitting each body part 2-3 times a week.

Would love any feedback you have to offer. I’m feeling pretty strong on the weights side of things, probably not compared to a lot of you who’ve been at it for ages, but I’m feeling good and loving it – it’s certainly not a chore. And over the last week I’ve been invited by two different groups of guys up on the top floor (free weights area) to train with them so I can go heavier and have a spotter!! Made my day that did – hope it actually happens!

When fitday stops messing about I will post food details later, with stats etc and attempt some pics.
So for now that’s it (haha, this is almost war and peace!),
From rainy windy England,
Em x[/quote]

You doin awsome chika keep KTS!!
Best regards.

 

[Sparkysoldlady]

Im new to this sight too..... still haven't had ball to post pics..... Love that you did it! Congradulations on all you have accomplished so far!!!

 

[yorkshirelass]

Aw Zed - here at last. Been waiting for you to come on over and critique my training! Chuffed you have 'cos I love reading all the help and guidance you give to others, so thanks for reading and taking the time to comment.

Thanks so much for the HUGE compliments as well, they're really appreciated and motivating for me. Fingers crossed July goes smoothly and I have some good progress pics at the end of the month too.
WooHoo nipple shakers - watch out world I have arrived!!

So regarding your comments:
As of next week I shall swap all the smiths stuff I can as suggested. Will have to use a power rack though rather than BBL. Is that ok? I was using the smiths as it felt comfy as a beginner to have that safety net feeling.

Steering wheels - pick up a 10kg plate, motion is as though you're doing a front DB raise with palms inwards but you're holding a plate with both hands instead, at top of move turn plate slowly side to side before bringing back down. Sorry I have no idea if it has an actual name!!

Leg extension - haha when I saw you'd replied I just knew you'd say this, I've read your comments on others posts over the last few days. OK I will you tube front squats and give it a go. Trouble is it has actually fixed my icky knees over the last few months. My doc said I needed to strength my lower quad to pull the knee caps into a better position, and said this was the best thing to do it. I have to admit he was right on this occasion as I've gone from being in a lot pain to nothing at all. But I trust your knowledge and accept the fact that it may be different in the long term so will do as I'm told Zed.

Leg press - god I love leg press and can't wait to be as strong as I used to be and have 200kg on there. Trouble is in this gym the leg press is pushing straight out and I really don't like it. I'm used to leg press where you're pushing almost vertical. Any thoughts on pros/cons of this sit straight up and push straight out machine?

I'll have to keep on with the good girl/ bad girl machine for now as I just love them Zed. I get such a good burn from them. But I will definitely incorporate the bike as well as of next week.

All we have for dips is a very basic unassisted station. I just haven't tried it yet as didn't think for a minute I was near strong enough yet but I'll give it a whirl (the next time it's really quiet and I can't be seen making a fool out of myself!)

Thanks again Zed and I most definitely will keep KTS!!
Em

 

[zedhed]

Aw Zed - here at last. Been waiting for you to come on over and critique my training! Chuffed you have 'cos I love reading all the help and guidance you give to others, so thanks for reading and taking the time to comment.
My pleasure chika!

Thanks so much for the HUGE compliments as well, they're really appreciated and motivating for me. Fingers crossed July goes smoothly and I have some good progress pics at the end of the month too.
WooHoo nipple shakers - watch out world I have arrived!! YES YOU HAVE SISTA.

So regarding your comments:
As of next week I shall swap all the smiths stuff I can as suggested. Will have to use a power rack though rather than BBL. Is that ok?Its good gurl. You use the BBlL inside the PRack.I was using the smiths as it felt comfy as a beginner to have that safety net feeling.

Steering wheels - pick up a 10kg plate, motion is as though you're doing a front DB raise with palms inwards but you're holding a plate with both hands instead, at top of move turn plate slowly side to side before bringing back down. Sorry I have no idea if it has an actual name!!Ok, what do you feel that this does for you? Not beinga wise ass....

Leg extension - haha when I saw you'd replied I just knew you'd say this, I've read your comments on others posts over the last few days. OK I will you tube front squats and give it a go. Trouble is it has actually fixed my icky knees over the last few months. My doc said I needed to strength my lower quad to pull the knee caps into a better position, and said this was the best thing to do it. I have to admit he was right on this occasion as I've gone from being in a lot pain to nothing at all. But I trust your knowledge and accept the fact that it may be different in the long term so will do as I'm told Zed.
This is tyipcal of Drs. They always tell you to go to the dam leg extension. I dont think they have the first clue about Fr Squats.
Baby the Ft squat will put so much more on those quad muscles then that LE will. Believe me its gonna be way way better for you, for your knees, for your core, for your back, for your front delts, for your traps.

Leg press - god I love leg press and can't wait to be as strong as I used to be and have 200kg on there. Trouble is in this gym the leg press is pushing straight out and I really don't like it. I'm used to leg press where you're pushing almost vertical. Any thoughts on pros/cons of this sit straight up and push straight out machine?
Just make sure that you are keeping your lumbar spine str8. Dont allow it to round. If it is rounding then move the seat a bit further back and work on your flexibility. Where you want to get to is so that your thighs are perp to to the floor and that your knee is bent to at least an 90 degree angle.

I'll have to keep on with the good girl/ bad girl machine for now as I just love them Zed. I get such a good burn from them. But I will definitely incorporate the bike as well as of next week.
good gurl/bad gurl.....love those bad gurls....

All we have for dips is a very basic unassisted station. I just haven't tried it yet as didn't think for a minute I was near strong enough yet but I'll give it a whirl (the next time it's really quiet and I can't be seen making a fool out of myself!)
Thats perfect chika. Exactly what I was hoping for. If you have to, start out with just doing negatives. You will build up your strenth in no time, really you will.

Thanks again Zed and I most definitely will keep KTS!!
Em

Best regards sista!

 

[yorkshirelass]

Shoulder day

10mins TM, incline 2, 5.5mph

BB upright row 15kg (33lb) +bar x12
DB overhead press 12kg (26.5lb) each hand x12
Standing Lateral DB raise 8kg (17.5lb) each hand x12
Front raise 10kg each hand x12
Bent over reverse flye 10kg (22lb) each hand x12

Supersetted x 4

Didn't feel done so did a few more sets of the following:

DB overhead 12kg x12
Front raise 10kg x10
Bent over reverse fly 10kg x10

28 mins recumbent bike, level 10, 12km travelled - as instructed by ZED, just not as long as I wanted as had to dash to pick my little ones up from nursery.

 

[yorkshirelass]

Bi’s/Tri’s done for today

TM 10mins, incline 2, fast walk

Ezbar curl 10kg (22lb) +bar x 15
Dips on edge of bench body weight x15
Supersetted x3

DB curls 8 kg (17.5lb) x12
DB kickbacks 8kg (17.5lb) x12
Supersetted x3

DB Hammer curl 8kg (17.5lb) x12
DB over head tri (both hands) 12kg (26lb) x12
Supersetted x3

Ezbar curl 20kg (44lbs) +bar 2 x 10
Tried unassisted dips Zed, managed 4 or 5 half reps and 2 full, and just kinda fell off - will keep working at that!!

20mins recumbent bike, level 10

 

[zedhed]

Looking good YSL. You will get there on the dips just keep workin it. Also good on the bike. Be sure not to set the tension to too much as that can make for sore knees.
Keep on gurl you doin good!