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jennifer778
New member
Ha! Thanks D. What did you kill today at the gym!? Expecting to see some Psizzle-type pics soon!
New member....gym rat but want to go further.....any advice?
- Thread starter jennifer778
- Start date
Ha! Thanks D. What did you kill today at the gym!? Expecting to see some Psizzle-type pics soon!
Ok you are from the south. So your new EF name is Sweettea.
Ok now that we know your BMI we also need to know your BMR. Do you know how to figure this? If not pm me.
This is gonna tell us exactly how many cals you need to eat for loosing fat, maintaining current state, or adding muscle. So as you can tell its important!
Ok for your program we need to get you off the machines as much as we can. Reason being cuz the machines are mostly for iso type work. That is not for you right now.
What we need to really zero in on for your lady is compound lifts. This is gonna burn the most cals thus reducing fat and give your body the most stimulation possible.
You should do your program Mon, Wed and Fri. On Tue and Thur do from 30 to 40 min cardio, your choice. But you will wanna keep your heart rate at right around 130 bpm. On Sat and Sun you should take a nice long med pace walk on the ground not on a machine.
Fair warning this program is gonna be an ass kicker gurl.
Please keep it in the order that I have it.
For sets and reps, as long as you do 2 work sets of 12, I dont care what you do or how you do it. (Except Squat/Dead lift,leg press and calves).
When you are done with your work sets you should wanna cry.....
When you first start logging this plz put in your warm up sets too. We will drop those but I wanna see what your doing. Keep your warm up sets just that, WARM UPS. To get 2 sets of 12 for your work sets you gonna have to learn to pace yourself.
Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Decline Press
OHP BBL shoulders
Dips no assist. If you cant do a full dip then start with negatives.
Decline Close Grip Bench Press BBL
Wednesday-PULL
Barbell Row from the floor each rep.
Pull ups (overhand) If you cant do a full pullup then start with negatives.
Alternate Seated rows/One handed dumbell row
Barbell Curls
Alternate Arm DBL Curls
Shrugs BBL
Friday LEGS
Squat alt with Dead Lift every other leg day. On both of these work sets to be 3x8.
Leg Press Machine no stopping at the top or at the bottom. One steady fluid motion. 2x20 reps.
Alternate leg lunges
Stiff legged deadlift
calf raises 100 reps alternate to 25 reps next leg day. I dont care how you do it, but just do it and log it.
Ok sweettea there you go. Now try it on for size and let me know what you think.
Before your workouts you really need to hydrate. I mean like drink 2 liters of water. It will help.
Ok now that we know your BMI we also need to know your BMR. Do you know how to figure this? If not pm me.
This is gonna tell us exactly how many cals you need to eat for loosing fat, maintaining current state, or adding muscle. So as you can tell its important!
Ok for your program we need to get you off the machines as much as we can. Reason being cuz the machines are mostly for iso type work. That is not for you right now.
What we need to really zero in on for your lady is compound lifts. This is gonna burn the most cals thus reducing fat and give your body the most stimulation possible.
You should do your program Mon, Wed and Fri. On Tue and Thur do from 30 to 40 min cardio, your choice. But you will wanna keep your heart rate at right around 130 bpm. On Sat and Sun you should take a nice long med pace walk on the ground not on a machine.
Fair warning this program is gonna be an ass kicker gurl.
Please keep it in the order that I have it.
For sets and reps, as long as you do 2 work sets of 12, I dont care what you do or how you do it. (Except Squat/Dead lift,leg press and calves).
When you are done with your work sets you should wanna cry.....
When you first start logging this plz put in your warm up sets too. We will drop those but I wanna see what your doing. Keep your warm up sets just that, WARM UPS. To get 2 sets of 12 for your work sets you gonna have to learn to pace yourself.
Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Decline Press
OHP BBL shoulders
Dips no assist. If you cant do a full dip then start with negatives.
Decline Close Grip Bench Press BBL
Wednesday-PULL
Barbell Row from the floor each rep.
Pull ups (overhand) If you cant do a full pullup then start with negatives.
Alternate Seated rows/One handed dumbell row
Barbell Curls
Alternate Arm DBL Curls
Shrugs BBL
Friday LEGS
Squat alt with Dead Lift every other leg day. On both of these work sets to be 3x8.
Leg Press Machine no stopping at the top or at the bottom. One steady fluid motion. 2x20 reps.
Alternate leg lunges
Stiff legged deadlift
calf raises 100 reps alternate to 25 reps next leg day. I dont care how you do it, but just do it and log it.
Ok sweettea there you go. Now try it on for size and let me know what you think.
Before your workouts you really need to hydrate. I mean like drink 2 liters of water. It will help.
jennifer778
New member
Ok you are from the south. So your new EF name is Sweettea.
Ok now that we know your BMI we also need to know your BMR. Do you know how to figure this? If not pm me.
This is gonna tell us exactly how many cals you need to eat for loosing fat, maintaining current state, or adding muscle. So as you can tell its important!
Ok for your program we need to get you off the machines as much as we can. Reason being cuz the machines are mostly for iso type work. That is not for you right now.
What we need to really zero in on for your lady is compound lifts. This is gonna burn the most cals thus reducing fat and give your body the most stimulation possible.
You should do your program Mon, Wed and Fri. On Tue and Thur do from 30 to 40 min cardio, your choice. But you will wanna keep your heart rate at right around 130 bpm. On Sat and Sun you should take a nice long med pace walk on the ground not on a machine.
Fair warning this program is gonna be an ass kicker gurl.
Please keep it in the order that I have it.
For sets and reps, as long as you do 2 work sets of 12, I dont care what you do or how you do it. (Except Squat/Dead lift,leg press and calves).
When you are done with your work sets you should wanna cry.....
When you first start logging this plz put in your warm up sets too. We will drop those but I wanna see what your doing. Keep your warm up sets just that, WARM UPS. To get 2 sets of 12 for your work sets you gonna have to learn to pace yourself.
Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Decline Press
OHP BBL shoulders
Dips no assist. If you cant do a full dip then start with negatives.
Decline Close Grip Bench Press BBL
Wednesday-PULL
Barbell Row from the floor each rep.
Pull ups (overhand) If you cant do a full pullup then start with negatives.
Alternate Seated rows/One handed dumbell row
Barbell Curls
Alternate Arm DBL Curls
Shrugs BBL
Friday LEGS
Squat alt with Dead Lift every other leg day. On both of these work sets to be 3x8.
Leg Press Machine no stopping at the top or at the bottom. One steady fluid motion. 2x20 reps.
Alternate leg lunges
Stiff legged deadlift
calf raises 100 reps alternate to 25 reps next leg day. I dont care how you do it, but just do it and log it.
Ok sweettea there you go. Now try it on for size and let me know what you think.
Before your workouts you really need to hydrate. I mean like drink 2 liters of water. It will help.
Sweattea....I like that!! Hate I didn't think of that before I signed up!! Ha! I like calling you Zeddie if that's ok with you.
I calculated my BMR using a couple of different calculators online. They range from 1446.8 to 1454.95. So I'll let you decide.
I tried the program on and it fits nicely! Thank you so much for putting all that together. I truly appreciate it!! Btw I ain't scared of the program!! The program better be scared of me!! Lol. I've got the drive and the determination. I'm stoked. I'll start it Monday.
How long are we going to do this one before you give me another ass kicker?
. I like to keep track of this stuff.So just to make sure that I'm clear about the warmups..for example right now when I warm up for bench, I'll do just the bar for 1set and then I start adding weight. That what your talking about? Just making sure.
Alright (as I'm rubbing my hands together devilishly). Diet?
Some great advice here! I think it would be a huge challenge too to maintain the look year round but...if you got there, might be a bit easier. The thing to keep in mind is that it takes months to years to get there..to build up the muscle base and stay that lean. I'd agree too that a lot are probably using some type of aas. It is a challenge to hold a "stage look" from the morning to the evening shows for a competitor. Just to give you a bit of perspective, too, so you can set realistic goals and have lots of patience!!
jennifer778
New member
Some great advice here! I think it would be a huge challenge too to maintain the look year round but...if you got there, might be a bit easier. The thing to keep in mind is that it takes months to years to get there..to build up the muscle base and stay that lean. I'd agree too that a lot are probably using some type of aas. It is a challenge to hold a "stage look" from the morning to the evening shows for a competitor. Just to give you a bit of perspective, too, so you can set realistic goals and have lots of patience!!
You folks are great!!! See, I honestly never knew the look that I was trying to obtain is almost impossible to do year-round. I had no idea. I just thought folks walked around like that all the time. I think it's because ive been fooled by magazines and such. This is exactly what I wanted...real advice. I don't want to make unrealistic goals. The whole point of a goal is for it to be attained and reached!! Keep it coming!
Thank you for all of your advice. I really feel like you guys have opened my eyes.
So since I'm going to lean out first..what is realistic? Anyone have diet suggestions?
Jjtt...if I follow the sample diet that you provided, which is what I've been following..will that work?
Again THANK you all so very much!! This is wonderful!!
jennifer778
New member
Hey Zeddie...diet to go with that hellish workout? Also calories? You get my BMR?
SnipersGirl
New member
I know this is a little off topic, but do people ever post stats on here? I'm dying to have something to compare myself to. Even reps/lbs lifted, etc. I don't know any women who work out, so I don't really have anything to use to compare where I'm even at in the world of fitness. thanks!!
thanks!!
jennifer778
New member
I know this is a little off topic, but do people ever post stats on here? I'm dying to have something to compare myself to. Even reps/lbs lifted, etc. I don't know any women who work out, so I don't really have anything to use to compare where I'm even at in the world of fitness.
Exactly Snipes!! I don't have anyone to talk to about this stuff and consider myself fairly knowledgeable about the fitness world- well for a lay person so to speak. I know more than most at the gym but when it comes to getting to the nitty gritty and fine tuning and tweaking..that's where I'm stuck. I need more knowledge. I honestly don't know if weighing 144 pounds (142 whatever it is), being 33 years old, 5'9 and having 23.3% body fat is a great place to be or considered pretty fit or moderately, etc. I'm like you...I have no clue who or what to compare myself to.
I want to lean out...if I'm, let's just say 144, how much weight do I need to lose to be lean and look good without being skinny? Can anyone tell me? I mean do I just need to lose 5 pounds or 10? Can someone guide us?
I'll give you whatever stats you want snipes if it helps. What kind of stats you want?
SnipersGirl
New member
Lol I hear that! I just wonder... Like you... For my height, weight, bf%, where am I in the grand scheme of things? Am I strong? Etc. But when the only person I have to compare it to does 600lb deadlifts and is less than 10% bf (and 7000 miles away - my hubby), I feel like I'm at the bottom of the barrel.
I know I am nowhere near competition status, but it would still be nice to plot myself on some sort of a scale. Maybe I'm being silly, I just like a little something to shoot for is all.
I know I am nowhere near competition status, but it would still be nice to plot myself on some sort of a scale. Maybe I'm being silly, I just like a little something to shoot for is all.
Jawbreaker79
Banned
Anavar is a very mild and low side effect steroid tablet that will help you get rock hard and cut and keep most of the results with very low or no hormonal sides. Also genetics plays a huge part in everything. You definitely have to try different routines as well as diet to see what works for you. Listen to your body and don't be afraid to ask fir help in the gym
