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I heard you like Girls who lift?

Dinahlady

By Dinahlady
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Dinahlady Senior member

Dinahlady

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January 2012

Started Journal In Jan at 155lbs with the Goal to lose bodyfat and grow. Started at around 18 - 20% body fat... Proabably ended up gaining a bit of body fat...

Key areas were Hammies/calves, delts particularly Medial/rear delt.

Lifting 3 days on one day off and eating basically f*ck all and having carb ups every 3 days.

Something like 90 - 100 carb / 150+ g pro / 40f ish.

End of Feb - March 2012

Gained a fair bit of mass on this and probably lost some bf but maintained a similar weight maybe upped by a few lbs then went to China ate loads of noodles came back at like 160lbs and realised my diet was too low cals overall, hopped back on the paleo and ramped it up to about 2500 cals. Lost fat real quick whilst contemplating competing.

Changed Training to 3 x lifting sessions a week and 3 x Am cardio 30 mins

End of March

Decided to compete. Begin my style of competition diet but with maintenece cals. I choose 180p 70c 100f to start dieting on as I prefer lower carb higher fats generally. One 6 hour refeed a week using Ken Skip Hills Refeed Protocol.

Starting at around 158lbs and around 22% bodyfat I believe.

July

Decide not to compete but went from 72kg to 62kg!

Training today Jan 11th 2012:

20 minutes track work: (between 2nd and 3rd meal)

Practicing Sprints/bounding over a measured distance, walk back, Sprint/bound again

Weights - Hammies (and sneaky quad added in)

- Ham curl superset glute ham raise

10 ish reps ham curl then negs on glute ham raise untill I get cramp.

X 3

- SLDL - I'm not very good at form so spent a while getting them right

3/4 sets 15ish reps.

- Squats (was suposed to superset these with Leg press but didnt)

3 sets 10 reps

- Leg ext ss Leg press high wide feet placement.

This was awesome. Think I did 3 sets and a drop on the Leg press at the end

- Hip thrusters wide feet placement ss close feet placement

This was also awesome 20 reps total x 3

- 20 mins steady state on X trainer (did my intervals in the morning like)

Appreciate any feedback suggestions on how to do stuff better?!

Have a pic of my pomped hammies.

post-9596-1416682371243_thumb.jpg

Now behave boys!!!

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Dinahlady Senior member

Dinahlady

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Can you do a vid of you doing hip thrusters? I just wanna see what technique is like. Plz respond

LOL comes to Les mills I do them all the time!

People must think I'm weird.

I always want someone to come and ask me what I'm doing then I'd be like

OH THS XRCISE IS RELE GD 4 SEXING

lolol.

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Dinahlady Senior member

Dinahlady

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Today was a bit lazy with my diet, still ate clean just not much variety

- 1 Phenorex

- AM cardio 25 minutes jump rope

- Shake

- 5 whites 2 yolks

- 5 whites 2 yolks, sweet potato (30g carbs), veggies

- AAKG - train - 20 mins cardio

- pwo shake and white bread (30g carbs)

- 5 whites 2 yolks, Oats (30g carbs)

- Cottage cheese, shake

Training

Was a bit of a mess around day with shoulders trying to hit medial delt more on the lateral head (any tips of how to help me do this would be awesome kthx)

- Rotator cuff warm up / medial delt activation mess around

- Side raises superset one arm behind the neck press (smith machine)

- Dumbell shoulderpress superset cable upright rows

- Rear delt fly

- One arm plate loaded shoulder press machine

- 20 mins interval training cardio.

So today was alright apart from I noticed some weird bruising on my bicep and I think it might be shingles

I've had it before and it feels swollen and sore like it did last time though its in a different place. I feel fine in myself though, not tired really but it could be the Phenorex masking it.

Going to the doctor tomorrow, hopefully if it is it I have caught it early as if the rash develops too much then you cant have the antiviral, so hopefully I'll get it quick and it wont have too much impact on my training.

post-9596-14166823717563_thumb.jpg

Sadface :(

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Dinahlady Senior member

Dinahlady

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Okay so yesterday (12.01.12) had a rest day. Diet was a little bit off but reckon I stayed macro-ish considering I didn't need my carb up aswell cos I didnt train.

Decided that my arm wasnt shingles looks more like a bruise now, Think it was the Phenorex making my anxy and para.

-Phenorex

-Oats (30g carbs)

-Shake

- Cocnut slab lol (20g carbs)

- 5 whites 2 yolks

- Penut/chocolate bar (15g carbs)

- More eggs

- Shake with milk.

Bed

Okay so that's like 65c/100p/60f Not too bad... haha coulda been better!

13.01.12

-Phenorex

- AM cardio - 25 mins skipping

- Shake

- 2 yolks 5 whites

- Oats (30g carbs)

- AAKG - lift - 20 mins interval training

- Pwo shake and white bread (30g carbs)

- Brown rice white fish (30g carbs)

- Shake with milk. Yogurt (run outta cottage cheese :( )

Weights

Did hammies again (<3 Legs) trying to work inner upper hammy so did loads of wide leg stuff, It didn't really work doing my adducter/inner upper hammy though it just ended up really working all of upper hammy and glute, which is what I tried to target in my last hammy workout (above)... so at least I know now, and will have to see in the morning aswel what aches.

Was a bit of a mess around aswell as havent really done much wide stance stuff.

- Sumo squats - 3 sets of 10 working up to 40KG, pretty warm up ish.

- Sumo dead - 3 sets of 10 on 40kg, just couldn't be bothreed to change the weight on the bar then ended up focusing on form trying to squeeze my hammies.

- Wide leg SLDL - 3 sets 15 40 KG - again too lazy to change the weight...

- Wide/high feet placement Leg press super set with Hip thrusters -

3 sets 60 kg on leg press 15 reps - hip thrusters 15 reps 40kg

could have gone heavier on alot of this, especially the leg press/hip thrusters but by that point I was feeling really sick as the gym was busy with loads of bru's slapping eachother round the face before doing thier rotator cuff work so I didn't really have more than 60 secs between sets cos wanted to get out of there)

Interval training 20 mins

END

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Dinahlady Senior member

Dinahlady

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Forgot to say aswell, weighed in at like 149.4 today, lightest I been since I got here! It's probably water mainly but it's a sign getting leaner.

\:D/

just tracking my weight every day, it will go up and down but hopefully I'll be able to see a general trend downwards slowly....

Feeling leaner on arms/legs but not really on abs, probably because I'm not super low carb, but thats cool cos my abs are awesome anyway.

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James@... Junior member

James@...

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Good log.

Tip: dump the scales and use the mirror as your guide or pics - prefer at same time everyday , upon waking is best as you hold less water compared to later in the day. :D

As a female @ 15 % and to grow you will need to be enhanced in "most" cases , its lean and for most nattys to lean to grow :)

female-body-fat-percentage-pictures.jpg

Glad you are finding the Phenorex useful :) - all the feedback from the ladies that have used the Gaspari range is very positive and stacking Spirodex with it helps with mood and cravings when you are dieting.

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Dinahlady Senior member

Dinahlady

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Good log.

Tip: dump the scales and use the mirror as your guide or pics - prefer at same time everyday , upon waking is best as you hold less water compared to later in the day. :D

As a female @ 15 % and to grow you will need to be enhanced in "most" cases , its lean and for most nattys to lean to grow :)

female-body-fat-percentage-pictures.jpg

Glad you are finding the Phenorex useful :) - all the feedback from the ladies that have used the Gaspari range is very positive and stacking Spirodex with it helps with mood and cravings when you are dieting.

Heyyyy James!

I dunno cos I have abs like the 15% lady but then other parts arent so lean! So it really difficult for me to tell. I just meant in general like I wanna get to a point where im roughly sub 15.

I don't think you can be too lean to grow, the leaner you are the better you hormone profile and insulin sensitivity are after cut, it should be easier for be to bulk once i reach 15%, though I may put some physical bodyfat on I should keep my percent quite similar due to the increase in muscle mass with a lean bulk! with cardio aswell, considering I'm really really not a 'hardgainer' I dont need a traditional BBer bulk with excessive carbs and no cardio!

I'm tracking my progress with pics aswell, but just looking to see what happening with scales.

The phenorex is great been having some troubles with sleeping but it was just at first now im in a silly pattern but I'm only having one a day now! and seems to be the right amount really good apetite suppressant and feel energetic all the time even from one tab, no crashes really.

I think I will try less caffeine next time though! haha.

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