My Training Log

[Jen10]

Ok we will have to take a look at Thursday's workout. See, this is going to be goal dependent. Alot of ladies really just want to tone and develop a little bit of muscularity. Some want a good quad sweep. That really determines the style in which you workout. So yeah. I am very interested now to see what you are doing verses your goals.

im really looking to get a good sweep going. i have broad shoulders, small waist and wider hips but i think my quads arent wide enough to balance me out. kind of a perfectionist. lol. i thinking of doing something like this thurs:

Eliptical: 30 min 5-10 resistance.
SL side leg press: 3x10x140
Leg press: drop setsx3: 470x5, 420x7, 330x10, 250x15
Walking side squats w/ bands: 4x20 each way
Walking lunges: 4x20 each leg
SL RDL: 5x5x155
Hip thrusts: 3x12x65
Ass to grass squats on bosu: 2x50
Single Leg Squats on bosu(not sure of actual name): 5x10each
Stepmill: 20 min 80spm
stretch like hell!

this is generally what i do depending on time and whether or not my hamstring is acting up.

 

[obsessedwliftin]

Ahh so you have a hamstring injury? That is good info. Ok and I think Zed would definitely agree. If we are going to build mass in the legs(especially quads) we have to add a little weight. While all the things you listed are a great workout they aren't what I would consider a mass builder. Does it hurt your hamstring to do a regular barbell squat?

 

[Jen10]

Ahh so you have a hamstring injury? That is good info. Ok and I think Zed would definitely agree. If we are going to build mass in the legs(especially quads) we have to add a little weight. While all the things you listed are a great workout they aren't what I would consider a mass builder. Does it hurt your hamstring to do a regular barbell squat?

my hammy doesnt bother me all the time. it hurts at the very top right under my butt. and my hip flexors at times but mainly if i dont stretch enough. im not flexible at all right now. i figured i wasnt doing enough weight wise in order to build mass but i wasnt sure. no barbell squats dont bother my hamstring. i have a little bit of trouble holding the bar when i get more weight on it bc ive had 3 surgeries on my left shoulder and have very limited range of motion but im working through it. made it up to 215lbs a couple weeks ago.

 

[obsessedwliftin]

Nice that is a great squat. It is a combination of weight and rep ranges. That is all there is to it. I am going to design a sample leg workout for you. I will do it tomorrow while I am off work. Try it. If you don't like it then no biggie. However I think you will be amazed at the difference when you are done. Not because you aren't strong. You are. I knw guys who can't squat 215. You are just training differntly than you neeed to in order to accomplish your goals based on what I see in that workout. Just an example. On leg press. Instead of drop setting and being done you would want to ramp up weight for 4 sets. Then drop set the fifth. So based on the weights you listed would look something like this.
set 1-250 1x15
2-330 1x12
3-420 1x8
4-470 1x6
5- drop set to failure.
See the difference in volume here? Time under tension=hypertrophy. big word for muscle gains. So that is just a quick example of what I am talking about. Let me put a good leg routine together and just try it. We don't want to kill you so adjust weight as necessary but push hard for every rep. Ill post it up for you tomorrow Jen. If you would like for me to that is. Don't want to come across as pushy or a know it all I just know what works.

 

[Jen10]

i can def see a difference. that would be awesome!!! id really appreciate it. push all you want! i need a bit of pushing right now. i keeping getting frustrated bc im not seeing gains, probably cuz im not doing it right lol. thanks so much for your help! ill post my shoulder workout when im done tonight. its not going to be nearly as impressive as legs!! im a weakling when it comes to upper body. please dont laugh.

 

[obsessedwliftin]

I promise I wont laugh. We will tweak what you're doing and get you gaining like crazy. Don't worry! Lol

Sent from my DROIDX using EliteFitness

 

[Jen10]

woo hoo!!! im excited! especially since i just broke up with my bf whos a personal trainer and cheated on me! wanna look smoking next time i go to his gym!...... its ok if you laugh at my shoulder workout though. it burns calories! .......

 

[RADAR]

Thanks zed! I'm hitting the gym after work today. Wiggling in my chair i'm so excited!! Lol....think I'm going to do shoulders and back today. Softball tourney this weekend so don't want to be sore.

Don't get me wrong ,i love to train hard but i highly doubt you'll ever see me wriggling in a chair from excitement!

 

[Jen10]

Don't get me wrong ,i love to train hard but i highly doube you'll ever see me wriggling in a chair from excitement!

haha well i am! i work in a call center all day and have been here since 9am and my butt is killing me and i just want to move! and just got cursed at 3 calls in a row so i really want to hit something now too.

 

[Jen10]

Shoulders and back

Eliptical: 5 min
Stretch
Shoulder wu: 2x10x10
Db lat delt raise: 5x5x30, 1x5x35
Db shoulder press elbow in: 5x5x20s
Ohp bbl: 1x20x45, 2x5x55 really hard
Bbl rows: 1x20x45, 2x5x65, 2x5x85
Good mornings: 3x5x95, 2x5x105
Tbar: 5x5x115
Db sa rows: 5x5x60
Elevated dips: 4x10x45
Delt cable row: 5x10x90
Lat pu down: 5x5x90
Wave: 10 min 7 res.

Shoulder ok. Feeling a knot starting though.