LG's *first* Journal

[ironwings]

LG - you look amazing. Your body will go through so many changes as you cycle on and off VAR and switch up your workouts. Some will be up and some will be down (yes, the girls).

Awesome determination and discipline - start back on that jump rope

As for my girls (refered to in OB's entry) - way down. I mean, WAY down. Take your time decided on size and make sure to insist you take a couple home to wear for a bit. You'll be amazed at how excited you get to see them under your clothes but then get home and realize they get in the way.

Keep me posted on how it goes for you. I haven't scheduled mine yet (still a little chicken).

 

[localgirl]

Thank you ironwings.
Im really stoked about all the changes my body makes, on cycle & off cycle. Im going to start another cycle shortly, trying to get my bf% down a bit more before I jump in again.
I think if I can maintain a good clean diet & keep up the intensity, I'll be ready to make the absolute most out of my next cycle.

What are you chicken about? Did a lil too much research? lol My consult. is in 2 weeks ( sooo excited & a lil nervous).
Do you have any insight to questions I absolutely must ask? And really, ask to take some home? Do most doctors allow that?

Thanks for your support!!

 

[ironwings]

Be persistent. It is your body and a HUGE decision. I don't think doctors like too but I told them if they wanted my business I had to take the puppies home and try them out. They let me keep them overnight.

Chicken? I kinda like my body a la natural. I won't go into the perks of having my normal size back (maybe a tad larger) on this thread ;-) but I also worry about how they will feel (to my partner!!). Will I change my mind later? It is a big decision for me, very personal.

Questions? Ask anything that is on your mind girl. ANYTHING. You need to be very comfortable with your decision to have implants. Drill them on recovery. I kept getting different answers through research, friends and doctors. Ask them what the worst case scenario is. Because of my profession I can't be out long and when I do go back I need to be physical day one. I would imagine you'd be concerned about your training. Just ask away..... It is a simple procedure so don't get crazed on having to have all the latest research et. Just ask what is on your mind and get a contact and number that you can call with additional questions once you leave.

I went twice and will go back again before my surgery. You know, just in case ;-)

 

[ironwings]

I was looking back through your log - great attitude.

About your workouts and wanting to lose body fat - I have a little something for you to try:

Add light weight complexes to the start of at least 3 days of weight training (I didn't pay close attention to your program or the weight you are lifting - I'll do that later) and put those jump rope drills in at the end of the workout (I'd encourage you to alternate with some boxing drills). More on that later gator.

About these plyo complexes. I added them to my workouts as a warm up and saw a nice reduction in body fat - I added them every workout at first with heavier weights and found that I was over training so cutting back to lighter weight and only doing them 3x a week helped and the changes are still coming. Now I'm addicted - give it a try (again, adjusting weight according to what you lift)

Using a 45lb bar stand in a nice steady position with feet shoulder width apart and bar hanging in front (hands at shoulder press width) and do the following 5 - 8 times. Rest 45 seconds and go again. 4 or 5 sets is all you need.

Squat, clean with jump, press
Good morning (with bar on your back)
Squat press with jump (with bar on your back)
Drop clean, deadlift with a row at the end
repeat 5 - 8 times

Any variation works. I've done lunges instead of squats etc. The idea is to have continuous movement - get some great music with a steady 2 count beat and you are golden!

 

[*ebony*]

Haha- Ok, Ill go first!
Im gunna be totally honest here ( though I dont want to be about my weight!)
137lbs
19%bf
I'm going to take some before photos this weekend, maybe I can just pm them to you- so we can track one anothers progress!

Did 40 min. cardio & abs last night

Today-
Meal 1- 5 egg white & sliced bell peppers & 1 pc. toast
Meal 2- 1 cup cottage cheese & 1 orange
Meal 3- Tofu Salad w/ 2 tbsp.'s dressing
Meal 4- 1 cup of salmon & whole wheat pasta ( cold)
Meal 5- Egg white omlette
Meal 6- 1/2 cup Low fat yogurt & fruit
Plus I have a pwo shake.
Macros: 14.5 - fat 103.2 carbs 131.4 protien

i think my scale broke, its not measuring bf% accuratly although my weight is still about the same- i'm 151lbs right now

i have a scale that measures bodyfat and it seemed to be consistant with the measurements i got at my gym- last time bodyfat was in the high 20s-

i'll go get measured and let you know as promised

Great! did you take your "before" pics. i bet you look awsome with only 16% bf. go ahead and pm it to me if you still don't want to post them. i'm gonna take some pics of my own soon too.

 

[*ebony*]

I was looking back through your log - great attitude.

About your workouts and wanting to lose body fat - I have a little something for you to try:

Add light weight complexes to the start of at least 3 days of weight training (I didn't pay close attention to your program or the weight you are lifting - I'll do that later) and put those jump rope drills in at the end of the workout (I'd encourage you to alternate with some boxing drills). More on that later gator.

About these plyo complexes. I added them to my workouts as a warm up and saw a nice reduction in body fat - I added them every workout at first with heavier weights and found that I was over training so cutting back to lighter weight and only doing them 3x a week helped and the changes are still coming. Now I'm addicted - give it a try (again, adjusting weight according to what you lift)

Using a 45lb bar stand in a nice steady position with feet shoulder width apart and bar hanging in front (hands at shoulder press width) and do the following 5 - 8 times. Rest 45 seconds and go again. 4 or 5 sets is all you need.

Squat, clean with jump, press
Good morning (with bar on your back)
Squat press with jump (with bar on your back)
Drop clean, deadlift with a row at the end
repeat 5 - 8 times

Any variation works. I've done lunges instead of squats etc. The idea is to have continuous movement - get some great music with a steady 2 count beat and you are golden!

this is interesting..
something new to try. thanks for sharing ironwings

 

[ironwings]

this is interesting..
something new to try. thanks for sharing ironwings

Let me know how it goes. I'll post some more complexes later for you guys so you can find something that flows with your body. I realized in looking back I wasn't very specific in how to perform them. Long day yesterday! I'll write something up and post this afternoon, I think you'll enjoy them (and the results).

 

[localgirl]

Thanks Ladies!

EB- I was thinkin, we can exchage our progress pics?! Ill take some this weekend! And you better deliever on that bf%! lol

Iron- That sounds like an awesome way to spice it up a bit. I think my biggest problem was my diet. Ive got this passion for food, and Ive noticed since turned 26, my metab. is not as good to me as it was 6 years ago. lol
My diet has done a complete 180 this week, Im eating every 3 hours, as opposed to every 2 hours, only egg whites for dinner& some low fat yogurt or cottage cheese w/ berries for dessert.
In the past 3 days Ive been doing this, Ive already noticed a nice change.
Been cosistant at the gym, its my heavy week ( I am trying to do 1 heavy week every 3 weeks, see if my result will be better than doing straight heavy). I got pretty bulky with my last cycle, and I would like to gain more lean muscle mass, again though, my diet wasnt in check.

I am totally looking forward to hearing about HOW xactly to do these moves.
Just toss out a complete routine, Ill give it a wirl-

macro's for today: Fat: 17.6 Carbs: 118.6 Pro: 117.4

Its our night off from the gym, but I am still going to do some ab work ( I find i do need to do my abs ED to see good definition) how does that sound ladies?

 

[ironwings]

Complex Training

I promised a better post on complexes. I absolutely adore these. I’ve been a dancer my whole life and this brought that part of me into the weight room (that is a tough one to sell, my former dance peers give me a hard time). All the videos you will find will show men doing each exercise 4 – 6 times in a row and jerking around to the next one like they are having convulsions. Be graceful with these while still being explosive. Perhaps one day I’ll video myself doing a routine so you can see what I’m talking about.

Why Complexes: Complexes work to increase mobility, challenge your balance, and enhance power, endurance, and hypertrophy. They also teach your body to work in a harmonious manner (like a dancer). They are the perfect addition to your workout if you are leaning out. Used as a warm-up they will prepare you for your workout both mentally and physically. You can also use them for a full body workout when time is tight – just add a little weight.

Body Preparedness: You’ll want training gloves, a towel, personal music (see Music below), and water.

Space: I like a lifting platform with a bar rack but as long as the surface has some give (rubber flooring) and won’t be harmed by the equipment you choose then you are golden. You need a little room in the front, back and both sides for mobility.

Equipment: Begin with a wooden dowel if you’d like or simply try these at home with no weight at all to get the flow right. Once you feel comfortable graduate to either a 45lb bar or a lighter weight Olympic bar (or body bar for gyms that have those). Do what you feel comfortable with. You want to be able to flow through the movements with a little explosiveness. Just enough weight to make you burn but not too much that you can’t then do a shoulder workout. You might find when you start to do these your lower body can handle much more than your upper. It will even out a bit as you progress.

Music: You will flow best if you have a two-count rhythm. Rock doesn’t work well (unfortunately). I’m not a huge fan of pop music but Madonna’s release “4 Minutes” does the trick perfectly. At least listen to it for the rhythm and choose something similar.

Sets: Start with 4 repetitions (entire complex is 1 rep) and progress to as many as 6 before resting. Rest 45 to 60 seconds and repeat 3 – 5 times. You can lower your rest time as you progress.

Frequency: 2 to 3 times a week before your workout is plenty. Any more and you will strike a cord with your central nervous system. From experience L

Creating your own: Think about your favorite movements and work to put together a routine that flows from one to the next. The first movement puts you in position for the next etc. This can be as simple as two movements or 10. I’ll give you several types.

Complex 1: Do these as rounds, repeating 3x

Jump squat with light weight bar – 10 seconds
10 Burpees with no weight (rack the bar)

Complex 2: Do each movement once, flowing into the next

Power clean
Front squat
Push press
Squat
Push press

Complex 3: Do each movement once, flowing into the next

Deadlift
Romanian deadlift
Bent over row
High pull
Power clean press
Front squat
Push press
Back squat

Complex 4: Do each movement twice before moving on to the next

Overhead squat
Lateral squat lunge (squat and lean side to side)
Overhead reverse lunge
Sots press (squat while pressing)

Complex 5: Complete each movement twice before moving on to the next

Overhead squat
Lateral squat lunge
Overhead reverse lunge
Romanian deadlift to snatch pull through (my fav)
Curtsy lunge
Sots press (squat while pressing)

Explosive Complex 6 (personal fav): Do each movement once, flowing into the next

Romanian deadlift
Power clean press (jump) – bring the bar to your back
Good morning
Back squat
Push press (jump)
Deadlift
Bent over row

Get addicted.

 

[*ebony*]

Thanks Ladies!

EB- I was thinkin, we can exchage our progress pics?! Ill take some this weekend! And you better deliever on that bf%! lol

Iron- That sounds like an awesome way to spice it up a bit. I think my biggest problem was my diet. Ive got this passion for food, and Ive noticed since turned 26, my metab. is not as good to me as it was 6 years ago. lol
My diet has done a complete 180 this week, Im eating every 3 hours, as opposed to every 2 hours, only egg whites for dinner& some low fat yogurt or cottage cheese w/ berries for dessert.
In the past 3 days Ive been doing this, Ive already noticed a nice change.
Been cosistant at the gym, its my heavy week ( I am trying to do 1 heavy week every 3 weeks, see if my result will be better than doing straight heavy). I got pretty bulky with my last cycle, and I would like to gain more lean muscle mass, again though, my diet wasnt in check.

I am totally looking forward to hearing about HOW xactly to do these moves.
Just toss out a complete routine, Ill give it a wirl-

macro's for today: Fat: 17.6 Carbs: 118.6 Pro: 117.4

Its our night off from the gym, but I am still going to do some ab work ( I find i do need to do my abs ED to see good definition) how does that sound ladies?

Hey LG.
okay bodyfat is 27% right now, but i still haven't got it done at the gym so i don't know how accurate that is....i keep forgetting whenever i go to the gym.

lol..okay you PM me you pics. i took some pics of me last night, i'll PM them to you and you can tell me what you think.

P.S OMG i hear you on the abs....i think i have to start hitting them hard hardcore to see defintion, and of course get my bodyfat evan lower..especially lower abs!!!!