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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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Well I was aiming for 120 for my bulk but I thought 77 was more realistic for a clean bulk with minimal fat gain but you know from what you guys are saying I'm obviously just gonna turn into a fat shit anyway so....

Anyway

Did back today. Bit sick so tried used the time to try out some new shit well new combos.

Pendlay row

8 * 3

Not crazy about this exercise but its alrighttt. Prob just go back to rack pulls next time.

Wide grip pulldown

5 reps and drop * 3

CG pulldown

5 reps and drop * 3

Rear delt flys

8 reps and drop.

Sessions without a TP suck never feel like you get as much out of them!!

Hammies still killing from those Squats :( boohoo. Deadlift day saturday wow they better be feeling okay by then!

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Dinahlady Senior member

Dinahlady

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What's with the fixation with 77 kg or whatever ?

Why not just train hard with a good diet and see what happens, study how your body behaves, and adjust one thing at a time ?

Another question - sore hamstrings from squats ?

There wasn't I just said it and everyone had a massive shit storm about it! haha I wanted to get to 77 cos thats what one of my mates weighs wanna say I'm as heavy as him LOL. It's not even serious.

Fark If you actually read my previous posts you will see im slowly working up my carbs week by week. Why everyone jelly hatin all of a sudden.

Plus all the gear I'm on should help stop me getting too fat.

And its more like ham/glute tie in area. I did dealifts on Friday then Squats on Tuesday and could still feel hammies in it. Did some other hammy work Tuesday so could be from that aswell. Just hurts okay! Sore butt and Les mills has so many stairs :(

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HarryB Veteran member

HarryB

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What's with the fixation with 77 kg or whatever ?

Why not just train hard with a good diet and see what happens, study how your body behaves, and adjust one thing at a time ?

Another question - sore hamstrings from squats ?

There wasn't I just said it and everyone had a massive shit storm about it! haha I wanted to get to 77 cos thats what one of my mates weighs wanna say I'm as heavy as him LOL. It's not even serious.

Fark If you actually read my previous posts you will see im slowly working up my carbs week by week. Why everyone jelly hatin all of a sudden.

Plus all the gear I'm on should help stop me getting too fat.

And its more like ham/glute tie in area. I did dealifts on Friday then Squats on Tuesday and could still feel hammies in it. Did some other hammy work Tuesday so could be from that aswell. Just hurts okay! Sore butt and Les mills has so many stairs :(

Gear won't stop you from getting fatter. Whatever you're taking might be fake though cos you don't look like you're taking gear.. (or even really training that hard tbh)

And who's jelly or hating? Personally I just read your journal our of interest and was wondering why you wanted to just bulk up and get fatter. But NOW you have explained it, it makes perfect sense.

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Dinahlady Senior member

Dinahlady

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I'm not on gear lull.... And ask my TP if I train hard I think you know him.

I did, he said no. srs

Wow that was quick. Pretty keen to get hatin' on me.

The one and only HarryB as a hater. Must be doing something right...

\:D/

You jelly of my lifts or something?

srs!

lullll

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Dinahlady Senior member

Dinahlady

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Come to the end of 4 weeks since I came back from China, also 4 weeks since started my new job.

4 weeks of push legs pull legs (kind of) with day off inbetween with paleo diet + pwo carbs 50g.

Went down from like 74kg noodle bloat to a flat 70kg. Gaining again now started adding carbs.

Gone really well. Squat gone up from about 45 kg for 4/5 reps to 60 kg for 4 earlier this week.

Haven't lifted anything notably crazy on my other lifts just seen steady increase in weight as I dropped down my volume. But Squat was my number one to increase.

Diet been immnese got real lean feel like not so much of a fat shit any more, but still chubbah. Hopefully I can keep a lot of the lean as I increase carbs as well as volume my metabolism will increase etcetc. also hopefully metabolism has increased enough from consuming higher cals for the last month which has been awesome. Just sucks being lower carb when you forget to eat or cant and your bg drops super low. But that hasn't even been a problem the last few weeks.

Plan from now on:

Take out one leg day and go back to Push pull legs.

Focusing on lats and shoulders

Push will be more incline work and then shoulders to try and focus on shoulders more

Back with be probably one horizontal Row then the rest vertical.

Legs will be alternating Squat (Quad and hammy day) and Deadlift (Full Hammy day)

Diet:

Increase carbs steadily each week

E.g adding one more serve per week

With refeeds 1 - 2 x per week

At the moment for the past week I've been on 40g pre workout and 50g post workout.

Probably end up increasing to maybe 250c

Slowly decrease fats as this happens.

Slowly increase volume/Switch back to volume training over 8 weeks.

Cut down milk consumption (I'm a fat shit)

Become a sick c*nt.

Today:

Trained shoulders

Okay this isn't in my push pull legs plan but was with TP and wanted some help with training shoulders so did shoulders....

TP trains higher volume....

Rotator cuff warmup (like a good girlie)

BB press a million warm up and 3 x 10 working sets.

power upright rows from rack (dunno real exercise name) couple warm ups and 3 x 8

Medial raises

Weird rotator kind of shoulder exercise

Giant set front raise, medial raise, rear fly and shoulder press.

FRIED

Went to beach and swam in sea. Too much cardio sry.

Went home and remembered it was supposed to be refeed day. Consumed 2 cups of rice and 1 litre milk and 1 family sized choc pudding. Trying not to puke.

Still feel shit from having a cold this week. PLZ GO.

Looking forward to next week! And growing some shoulders n lats. hopefully.

END

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tomsammce Veteran member

tomsammce

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Who your training partner Dinah?

Bodybuilders in general don't even train very hard iv come to the conclusion... Most are so unfit that their training hard isn't really that hard on the scale... Most are weak too for their size like android.

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Dinahlady Senior member

Dinahlady

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good work. are you still gonna be training 3x per week?? why not increase that

Yeah thats my point will be increasing volume within sessions and the volume OF sessions over my 8 weeks :P

I'm not on gear lull.... And ask my TP if I train hard I think you know him.

I did, he said no. srs

Wellington is a small town, the BB community is a small part of that.... ain't no place to hide :pfft:

HarryB wasn't srs,

But oh dear dun I know it!

The people who talk are the ones who don't have anything helpful to contribute anyway. Everyone knows they are the ones who talk.

In other words

It's easy to spot the gooduns from the stirrers

:)

Haters gon hate

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Dinahlady Senior member

Dinahlady

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Monday:

Trained back.

Rack pulls working up to 100kg x 5 was tempted to go heavier for a triple but thought against it.

Pull ups, Bodyweight negetives 8 sets of 3

Wide grip overhand pulldowns superset with CG underhand pulldowns

Wide grip straight arm pulldown/pullover? (sorry its early)

My traps have been tight and dodgy for ages. I had lots of adjustments in china and it felt better than its ever been but since then its been getting slowly worse again. After this workout suddenly started to get a pain in left upper side of traps and if i turned my head to the right would get pain all down traps. Feels like my neck needs to click into place its so aggrivating.

Got mad

Went home slept for 2 hours woke up and ate a litre of squirty cream 3 pieces of chicken and some juice (Strong rebound nutrition).

Also nutrition for the rest of the day was crazy I ate so much maybe like 4/5 more pieces of chicken, 2 tins of tuna, Haloumi cheese, Rice, Oats. Fark was starving girlie. (This is after saying I was gonnna cut down my fats on training days damit)

Booked Osteopath for Thurs.

Please click me into place thx. Hopefully they'll clue me in about why its like this and stuff I can do to stretch/rehab tight traps. That side I think rotator is affected aswell as when I front pose my shoulders are uneven but from other poses I don't think one shoulder is actual bigger than the other or anything.

Woke up this morning with the most insanely lush DOMs allover lats under my armpits coming up through lower chest. Which means I did something right yesterday. Got so mad at hurting traps didn't realise it was actually a real good session. Traps aren't as bad still a little sore/tight will prob spend most of today trying to score free massages off PTs.

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Dinahlady Senior member

Dinahlady

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i know that feel mang. currently have a niggle in upper chest (i dont even have one) that runs up to traps. actually suspect scalenes are the culprit.

massage for the fucking win...

read this

Wow thats some great info!

Yeah its definitely to do with them as I wake up in the morning and pop my collar bone back into place obviously its being pulled by some scalene muscles no wonder my neck is all fucked! hahah

Hopefully I can get it put right or get some physio stuff to do for it aswell.

Guess this means I'll be getting massages/osteopath every couple of weeks.... Can't complin really who doesn't want to be massaged/manipulated for an hour every few weeks could think of worse things to talk myself into doing.....

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hhhh1 Senior member

hhhh1

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Today:

SO SORE.

Traps feel a little better though.... \:D/

I ate 70pro in one meal.... from tuna...

Whenever I eat tuna I feel like its going to come out my nose....

Does anyone else have this problem?

Tmi sorry.

cant say ive had this. ever get brocolli stuck in back of your throat?

and lol at "70g protein in one meal". do you even eat?

still better than 1L cream though (disgusting)

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