Tammy's journal

[deegee]

Good to hear you are losing those cms. glad to see that you are carrying on with your journal too I thought they were all fading

[Tammy]

Tuesdays workout

6am 40minutes cross trainer & 20minutes walk

1pm LEGS

wide stance sumo squats on smit machine

12 x 40kg (dropped weight due to this weight causing hip pain)

15 x 30kg (no hip pain at this weight)

15 x 30kg

15 x 30kg

Step ups onto bench (12 each leg)

12 x 5kg DB in each hand

12 x "

12 x "

12 x 6kg DB in each hand

Leg Press supersetted wtih Lying Letg Curl

15 x 120lb and 15 x 80lb

15 x 150lb and 12 x 75lb

15 x 165lb and 12 x 75lb

15 x 180lb and 12 x 70lb

Walking lunges

100 walking lunges

Tonight am going aqua joggin for 1/2 hour as my boyfriend has convinced me that it will be good for my hips!!! Too cold to go near water in my opinion, but I am going anyway - diet same as usual plus all the vitamins etc!!!

[Tammy]

Legs are getting stronger every week and can cope with increased load without experiencing pain. I am a good girl and if there is ANY pain then I lower the weight!!

[Growth]

Legs are getting stronger every week and can cope with increased load without experiencing pain.

Alot of people dont realise how strong their legs are, good to see your increasing your weights :nod:

[DumBelle]

Well your legs are certainly stronger than mine at the moment. I could not do 100 of the walking lunges after leg pressing that much. Max I have done is 60. lol.

[DumBelle]

How did you go with the aqua jogging? :grin:

Hope you enjoyed it. I did a lot of swimming last year and used to pace from one end of the pool to the next several times. Swimming is great and one of the best calorie burning exercises going. I switched to that when I had my knee injury as a form of cardio. I'll have to start adding that back into my routine on Saturdays.

[deegee]

swimmomg os great for burning calories and for not putting stress on your body, BUT its just so boooring lap after lap!!

[jono]

swimmomg os great for burning calories and for not putting stress on your body, BUT its just so boooring lap after lap!!

any cardio i have ever done is BORING id rather do watch paint dry. lol.

keep it up tammy

[DumBelle]

For me it was anything BUT boring actually. I used different styles of swimming, and activities and drills etc. I.e.

2 laps regular swimming

2 Laps swimming on back (no arms-use only legs)

2 laps swimming and using arms

2 laps swimming one handed (one had behind back)

Doggy Paddle for 2 minutes

2 Laps breast stroke

etc etc

I could go on

[deegee]

I used to do swimming as a sport at school cant stand it now , jono you are right there though cardio is boring fullstop.

[Pseudonym]

jono you are right there though cardio is boring fullstop.

Tennis. That is all.

(It's also a good explosive game for those fast-twitch fibers...)

[jono]

jono you are right there though cardio is boring fullstop.

Tennis. That is all.

(It's also a good explosive game for those fast-twitch fibers...)

lol i suck at tennis.. played it about 4 months ago.

i hate it i cant keep the ball inside the lines, thats IF i manage to hit it

[deegee]

Anyone for golf then? all that waking I do when I play must be good for me. (Must be why I do bodybuilding I dont need any coordination)

[Growth]

Anyone for golf then? all that waking I do when I play must be good for me. (Must be why I do bodybuilding I dont need any coordination)

I love to play golf, my short game leaves a little to be desired but my driving and long irons are pretty good. The downside to bbing and playing golf is that i find myself trying to smack the shit out of the ball way too often.

[jono]

Anyone for golf then? all that waking I do when I play must be good for me. (Must be why I do bodybuilding I dont need any coordination)

I love to play golf, my short game leaves a little to be desired but my driving and long irons are pretty good. The downside to bbing and playing golf is that i find myself trying to smack the shit out of the ball way too often.

golf lol ! id rather hit some cardio machine hard for 30-45min that walk round a golf course for 1/2 day.

[Growth]

Nah it only takes a few hours to get round the course. I dont do it for the cardio aspect, although i guess it could be classed as a walk, it would be about 8kms.

Anyways not really the place to be discussing this.

[Tammy]

Have been swimming/aqua joggin twice this week and it is the most boring form of cardio I do apart from walking cos it is totally flat where I live and the only scenery is sheep and cows - yuck!! LOL

[Tammy]

Have a question for you all. Trained legs on Saturday and my hips get sore before the muscles I am supposed to be working. eg did leg extensions and was only lifting 30kg but legs etc were not getting fatigued at all, but after about 10reps i get shooting pains in the rectus femoris muscle. Having said that only a month ago I could only lit about 10kg on leg extensions before getting those shooting pains. The same happens doing leg presses and lunges (with weights) and step ups. So how do I work my legs so that I feel like I am progressing without hurting my hips???

I really want to loose the excess baggage that is located around my hips, bum, lovehandles etc. I worked out the other day that hips have increased by about 10cm since injury, and each thigh (just below groin has increased by about 5cm) which is a hell of a lot of fat to be putting on. As you can imagine I am rather bottom heavy! LOL

I am making progress in the upper body, but lower body does not seem to be budging anywhere!!! Can anyone suggest anything that may be beneficial?? I really want to start seeing some progress, it doesn't have to be much but just enough so that I don't feel like all my hard work is going to waste!

[Pseudonym]

Not sure about those shooting pains in you legs, but if they don't get better, I'd consider seeing a professional. :?

Legs and bum are often stubborn fat spots for females. Yohimbe is reputed to help target these areas (and that's about as close as you can get to spot-reduction). However, I don't know anything about using yohimbe, or safe or effective it is....

So I'd just recommend patience. If you're making progress in your upper half (I'm assuming this means leaning up), what you're doing must be working. Therefore, it's only a matter of time before your legs feel the effect too.

[Tammy]

believe me i have seen many professionals. Think I need to be more patient, but when you are used to having close to physical perfection it is bloody hard to be so injured that you cannot do hardly anything, and I guess that it will just take time for my definition to come back down there. Yes, definition is coming back in upper body but I am still very bottom heavy. thanks for support/advice etc - jsut tell me to stop being so damn impatient!!! what is yohimbe? ive never heard of it before

[DumBelle]

You sound just like me Tammy. Unfortunately thighs and hips are the first place that I gain and it is the last to go. It will not reduce any quicker doing spot reduction, but I DO know that because your thighs are the largest muscles, when you use them a lot they burn more calories that upper body. Thats why I suggested high reps. The program that I had been looking at means doing this every day though and means slightly over training legs so that they don't gain in size. It's a bit like the reason why so many body builders work abs more than once a week. As you know they aim to work abs many times a week because the more you do them, the smaller they get and they don't grow thick like the other muscle groups they work that only get worked once a week. Well you can apply the same theory to legs and glutes. The problem is you need to keep it at a low enough volume enough that you can do it day in and day out without having major DOMS the day after but enough to know that you did actually work legs. Thatso that you can work them every day. For example, my workout this Saturday was done on legs but I didn't have DOMS the day after much...I could have easily done that workout again the morning after-Sunday. If you do that 7 days a week, your using the major muscles (largest) and are burning more fat. Just up the reps each day but keep it within a certain amount that your not too sore you cannot do them the day after. Do it first thing in the mornings as this stokes your metabolism. Work upper body twice a week and keep it to things like Bench Press and Pull ups twice a week. Simple movements of push and pull balanced.

That type of workout above is called Freestyle as you select three types of squats and lunges and rotate them 2,3, and 4 times and work up to very high reps of 25 and over eventually. Sometimes even more, but you never use weights because your not aiming to build muscle your simply using the muscle to stoke the metabolism. Always go up in reps and never in weight. It is also said that using the legs muscles a lot and the glutes results in a larger GH and Test release and as you know those hormones are fat burning hormones. So the more you stoke them up, the more of them circulating and helping the fat burning daily.

[DumBelle]

That is exactly how high rep workout stimulate mass growth in all other parts of the body, so just by doing legs every day and upper twice a week with weights, you will stimulate growth more in the upper body due to use of the muscles in the lower body every day in that way.

I feel thats the way women should workout because I have never known any woman want really huge legs. They just want a nice leg that is defined and shows all the muscles. It keeps them feminine looking at the same time.

[Tammy]

Todays workout

Side bridges 3 x 20s each side

SC crunches 3 x 20

Glute activation 3 x 10e/s

Single leg press

10 x 45lb e/s

10 x 60lb e/s

10 x 60lb e/s

Single leg squat with CB row

10e/s x 30lb (3 sets)

Lying Hamstring curls

10 x 30lb (3 sets)

- focusing extra hard on having relaxed feet i.e. completed relaxing cald muscles so that it is purely hamstrings doing majority of work)

Lying SB Hamstring curls

20

15

12

Focusing extra hard on rehabilitation for the next 1-2 months. Have cleaned up diet completely and am going to eat like I would if I was going to compete in October. Am then going to see how the body responds and if am getting a good response and hips are clearing up even further then I will set the goal to compete. At this stage I am working like I will be competing with that goal in the back of my mind. Have completely changed my routine so watch the next week or so of training. Am going to be doing a 5 day split with 2 leg days in their (these are mostly rehab focused) and am going to virtually leave out quadriceps training until hamstrings, glutes etc have caught up in strength. So will be interesting to see how that goes. Am also decreasing the cardio to 20minutes per day (will be hard cos I am the cardio queen) but think that it will be the best thing for me, and also if I am able to compete then there is room to increase cardio closer to comp without having to do hours and hours of it. BTW have lost another 0.5 kg and am now down to 65.5kg, still waiting for it to come off the bum, hips and thighs though!!!! Oh well those jeans will just have to wait, but rest assured they will be worn again.

Happy training everyone

[Tammy]

Fridays workout at 6am Using the tempo 2:3:1 (holding at bottom for 3)

Flat bench press

20kg x 12

22.5kg x 12

25kg x 10

Flat DB Flyes

6kg x 12

8kg x 12

8.5kg x 10

Incline DB Press

10kg x 12

11kg x 11

11kg x 11

Lying Triceps Ext (skull crushers)

20kg x 12

20kg x 12

20kg x 12

DB French Press

10kg x 12

11kg x 12

11kg x 12

Rope push down superset with overhead rope ext

40lb x 12

40lb x 10

Tried something a bit different today with tempo. Focusing extra hard on feeling the muscles I am working and letting them do all the work. Dropped weights back a little but still not too bad. Damn triceps were sore after that.

[Growth]

Well done on the skulls, thats an impressive weight, and with a tempo like that no wonder your triceps were sore. good job!