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Emma_Marie
02-16-2011, 10:50 AM
Hi guys,

My names Emma, I am 26 (for another 10 days anyway).

I am 5ft and weigh 145Ibs.

I have only just begun a modified version of the HC12 routine.

My other half (GazzyG) has been doing this routine for a while now and I did promise to start weights in February, so here's how I have done so far.........

Day 1

Squat
33 x 6
44 x 6
44 x 6
66 x 6
66 x 6

Day 2

Dead Lift
44 x 12
88 x 1

Bench
22 x 6
33 x 6
44 x 6

Overhead Press
22 x 6
33 x 6
38 x 1

Leg Press
74 x 6
154 x 6
174 x 6

Dips
BW - 88 x 6
BW - 88 x 6

Day 3

Squats
BW x 6
33 x 6
44 x 6
66 x 6
77 x 6

Hammer Curls
11 x 6
16 x 6
16 x 6

Calf Raise
55 x 6
94 x 6

Day 4

Squats
44 x 6
66 x 6
77 x 6
88 x 6 (Personal Best)

Rack Pull
44 x 10
88 x 6
99 x 6
110 x 6 (Personal Best)

Calf Raise
55 x 6
94 x 6
114 x 6 (Personal Best)

Hammer Curls
11 x 6
16 x 6
16 x 6
16 x 6

Leg Raise (Lying down)
6 x 6 x 6

Will be back in the gym on Friday - Can't wait :)

Emma_Marie
02-18-2011, 12:21 PM
Dead Lift
44 x 6
88 x 6

I seem to be struggling a little with the dead lift - I am fine doing 6 reps at 44 but as soon as I increase the weight I lose the arch in my back, should I do more reps with the 44lbs or do Rack Pulls instead? any advice would be appreciated.

Bench
33 x 6
44 x 6
44 x 6

Overhead Press
22 x 6
33 x 6
38 x 6
38 x 6

Leg Press
94 x 6
154 x 6
194 x 6

Dips
BW - 77 x 6
BW - 77 x 6
BW - 77 x 6

A really good workout today - not back in the gym until Wednesday now - bad times :(

Emma_Marie
03-06-2011, 01:44 PM
Day 6

Dead Lift
66 x 6
88 x 6

Bench
33 x 6
44 x 6
44 x 6

Overhead Press
22 x 6
33 x 6
38 x 6

Leg Press
94 x 6
154 x 6
194 x 6

Dips
BW - 77 x 6
BW - 77 x 6
BW - 77 x 6

Day 7

Squats
44 x 6
66 x 6
88 x 6
99 x 6

Rack Pull
44 x 10
110 x 6
132 x 3

Calf Raise
74 x 6
94 x 6
114 x 6
154 x 6

Hammer Curls
11 x 6
16 x 6
16 x 6
22 x 6

Day 8

Squat Day :)

44 x 10
66 x 10
88 x 10
99 x 10
110 x 6
121 x 6
132 x 1 (Personal Best)

Day 9

Squats
44 x 10
88 x 6
110 x 6
121 x 6
132 x 6

Rack Pull
44 x 6
88 x 6
88 x 6
88 x 6

Calf Raise
74 x 6
114 x 6
154 x 6
154 x 6

Another good work out today - will be back in the gym again on Tuesday :)

Behemoth
03-06-2011, 01:52 PM
Welcome around Emma and congratulations to Gazzy for finding a chick who trains tough... definitely something to be admired

Emma_Marie
03-07-2011, 02:42 AM
Welcome around Emma and congratulations to Gazzy for finding a chick who trains tough... definitely something to be admired

Thanks :) and yeah I am trying to train tough.

It makes me laugh when I am at the gym, don't think that the other guys there are used to seeing a girl in the weights area doing squats :evillaugh:

Emma_Marie
03-08-2011, 07:22 AM
Day 9

Pull ups
BW - 66 x 6
BW - 77 x 6
BW - 77 x 6
BW - 77 x 6

Standing Press
27.5 x 6
33 x 6
38 x 6
44 x 5 - didn't quite manage the full 6 reps on this but am determined to get the 6 reps when I do this exercise again :)

Dumb bell Rows
16.5 x 6
22 x 6
44 x 6
44 x 6

Hanging Leg Raises
6 x 6 x 6

Another good work out followed by a nice walk home and a bacon sarnie - winning!!!!!

Back in the gym again on Thursday - Bring it on :)

lruble
03-08-2011, 07:31 PM
Thanks :) and yeah I am trying to train tough.

It makes me laugh when I am at the gym, don't think that the other guys there are used to seeing a girl in the weights area doing squats :evillaugh:

Haha. I know exactly what you mean. :) I think it intimidates the other guys sometimes. It makes me laugh.

Emma_Marie
03-10-2011, 10:28 AM
Day 10

Bench
44 x 6
55 x 6
55 x 6
55 x 6

Dips
BW - 66 x 6
BW - 66 x 6

Hammer Curls
16 x 6
16 x 6
16 x 6
22 x 6

Back to the gym Friday afternoon - Deadlift, Leg Press and Calf Raises. Hopefully I can finally get my form right on the deadlift - wish me luck guys :)

Kiff
03-10-2011, 11:01 AM
Hi Emma,

Sorry i did not get to meet you in Nottingham, maybe next time.

Do not worry about the rack pulls, in fact if you are struggling with any kind of heavy form i would do the exact opposite and do deadlifts INSTEAD of rack pulls. If it is a light weight you can nail your form with two shots a week at it, then when you get them heavy drop it back to once a week.

You have a good squat, and from what i have heard your a dancer? So i am sure your back is strong enough from everything else.

Get the form nailed. It is more than liekely one of two things, either a weakness. Would have to see a vid to identify this. Or a mental block.

The later can be identified by going up in sets of 3 by 2.50KG a time, before you know it bang, your there.

If it is a weakness then a vid would help to identify it, my your squats i doubt it is your hips, could be your shoulders rolling your upper back around due to weaker shoulders and upper back?

Good work in here.

Keiran

Emma_Marie
03-10-2011, 03:36 PM
Hi Emma,

Sorry i did not get to meet you in Nottingham, maybe next time.

Do not worry about the rack pulls, in fact if you are struggling with any kind of heavy form i would do the exact opposite and do deadlifts INSTEAD of rack pulls. If it is a light weight you can nail your form with two shots a week at it, then when you get them heavy drop it back to once a week.

You have a good squat, and from what i have heard your a dancer? So i am sure your back is strong enough from everything else.

Get the form nailed. It is more than liekely one of two things, either a weakness. Would have to see a vid to identify this. Or a mental block.

The later can be identified by going up in sets of 3 by 2.50KG a time, before you know it bang, your there.

If it is a weakness then a vid would help to identify it, my your squats i doubt it is your hips, could be your shoulders rolling your upper back around due to weaker shoulders and upper back?

Good work in here.

Keiran

Hey Kiff,

Hopefully I will get to meet you when you come to Notts next time.

I think that my weakness is probably in the shoulders. I also tend to think about what I am trying to do too much - which does cause a mental block - I then get annoyed at myself for not being able to do it properly...... a vicious circle lol.

Will take your advice and see how I get on at the gym on Friday - will post up how I did.

Look forward to meeting you soon.

Em :)

Emma_Marie
03-11-2011, 09:20 AM
Day 11

Dead Lift
66 x 6
66 x 6
88 x 6
110 x 6PR

Leg Press
74 x 6
114 x 6
154 x 6
194 x 6

Calf Raise
74 x 6
114 x 6
154 x 6
174 x 6 PR

Another good session - back in the gym again on Sunday. Pleased that I managed to keep my form on most of my deadlifts :)

Off for an all you can eat Chinese buffet later - om nomnom - well deserved I think :evillaugh:

Kiff
03-11-2011, 09:24 AM
Day 11

Dead Lift
66 x 6
66 x 6
88 x 6
110 x 6

Leg Press
74 x 6
114 x 6
154 x 6
194 x 6

Calf Raise
74 x 6
114 x 6
154 x 6
174 x 6 PR

Another good session - back in the gym again on Sunday. Pleased that I managed to keep my form on most of my deadlifts :)

Off for an all you can eat Chinese buffet later - om nomnom - well deserved I think :evillaugh:

Any man, and especially woman, please dont take that the wrong way, it is just a rare sight, that deadlifts deserves to eat big!

Well done, glad the deadlifts are coming along nice for you.

Emma_Marie
03-11-2011, 09:32 AM
Any man, and especially woman, please dont take that the wrong way, it is just a rare sight, that deadlifts deserves to eat big!

Well done, glad the deadlifts are coming along nice for you.

Cheers Kiff.

Oh yeah and don't worry I'm gonna try and eat that much that I wont need to eat for at least a week lol :evillaugh:

GazzyG
03-12-2011, 04:25 AM
And she did eat a lot at the buffet last night! Mostly desserts, but hey - calories' calories haha!!

Did really really well on your deadlifts yesterday honey - and you'll do even better next week!

Emma_Marie
03-13-2011, 08:50 AM
Day 12

Pull ups
BW - 77 x 6
BW - 77 x 6
BW - 77 x 6

Standing Press
27.5 x 6
33 x 6
38 x 6
44 x 6 PR

Dumb bell Rows
16.5 x 6
22 x 6
27.5 x 6
33 x 6 PR

Hanging Leg Raises
6 x 6 x 6

Another good workout, pleased with my PR's. Feel that having shorter sessions and less exercises each time makes it easier to progress with the weights that I am liffting.

Back in the gym again on Tuesday morning :)

Kiff
03-13-2011, 02:39 PM
Nice Pr's

Emma_Marie
03-14-2011, 05:09 AM
Nice Pr's

Cheers kIff.

Am trying really hard - hopefully I will get a PR on my squats next :)

GazzyG
03-14-2011, 09:33 AM
I'm glad that you got your overhead press PR you were after this week, honey. I was really surprised how easily you made it compared to how much you struggled with it last week. It flew up.

Kiff
03-14-2011, 11:00 AM
Are weights in kg or lbs?

GazzyG
03-14-2011, 01:51 PM
Pounds mate - if they were in Kgs then I'd be a bit worried, cos she'd be nearly as strong as me, haha!

Emma_Marie
03-14-2011, 03:35 PM
Pounds mate - if they were in Kgs then I'd be a bit worried, cos she'd be nearly as strong as me, haha!

Well if I carry on the way I am doing - I will soon be catching you up :evillaugh:

Kiff
03-14-2011, 03:57 PM
Well if I carry on the way I am doing - I will soon be catching you up :evillaugh:

This is brilliant hahaha

Emma_Marie
03-16-2011, 04:32 AM
Day 13

Bench
44 x 6
44 x 6
49 x 6

Dips
BW - 77 x 6
BW - 66 x 6
BW - 55 x 6

Hammer Curls
16 x 6
16 x 6
22 x 6
22 x 6

Back in the gym on wednesday for Squats, Rack Pulls and Calf Raises - Gonna be a good day :)

Emma_Marie
03-16-2011, 11:57 AM
Day 14

Squats
44 x 6
44 x 6
88 x 6
110 x 6
121 x 6
132 x 6
143 x 6 1 Rep PR

Rack Pull
44 x 6
88 x 6
110 x 6
121 x 1
121 x 1

Calf Raise
94 x 6
154 x 6
174 x 6
194 x 6 PR

Another good workout session - followed by Spaghetti Bolognese, Galic Bread, Red Wine and a caramel choux bun - om nom nom - well deserved I think after my PR's :evillaugh:

Emma_Marie
03-21-2011, 03:34 PM
Day 15

Dead Lift
66 x 6
66 x 6
88 x 6
110 x 6

Leg Press
94 x 6
154 x 6
174 x 6
194 x 6
213 x 6 PR

Calf Raise
94 x 6
154 x 6
174 x 6
194 x 6
213 x 6 PR

Another good workout session - impressed with my PR's. Back in the gym again on Wednesday :)

Kiff
03-21-2011, 03:46 PM
Nice effort on it all, are you seeing any physique benefits yet? Always makes me laugh how much girls worry about turning into a bicep overnight. That is just plain offensive to those of us that try ;)

Emma_Marie
03-21-2011, 03:55 PM
Nice effort on it all, are you seeing any physique benefits yet? Always makes me laugh how much girls worry about turning into a bicep overnight. That is just plain offensive to those of us that try ;)

None as of yet - but will be starting to watch what I eat from now so should see what effect the weights have had.

As for worrying about turning into a bicep overnight - I am a girl but not BLONDE :evillaugh: (no offense intended ;) )

Emma_Marie
03-23-2011, 04:31 PM
Day 16

Pull ups
BW - 77 x 6
BW - 77 x 6
BW - 77 x 6

Standing Press
27.5 x 6
33 x 6
38 x 6
44 x 6

Dumb bell Rows
22 x 6
22 x 6
27.5 x 6
27.5 x 6
33 x 6

Hanging Leg Raises
6 x 6 x 6 x 6

A good day all round - Good weather, decent job interview and a good workout - back in the gym on Friday. Have lots of uni work to get done by then tho :(

Emma_Marie
03-25-2011, 05:56 PM
Day 17

Bench
44 x 6
49 x 6
49 x 6
55 x 6
66 x 1 1 Rep Max PR

Dips
BW - 66 x 6
BW - 60 x 6
BW - 60 x 6

Hammer Curls
16 x 6
22 x 6
22 x 6

Good workout today, I did try to lift 88lbs on the bench vbut it was an epic fail. I did however mange to get a 1 rep max PR so pleased with that. Aslo was the last day of uni for 2 weeks - bliss.

Back in the gym on Saturday for Squats - my fave :)

lruble
03-26-2011, 07:04 PM
Congrats on all your PR's lately! Looks like you are really going into the gym and kicking butt. :)
Hope all the other guys still seem intimidated and good luck

Kiff
03-27-2011, 06:36 AM
Good workouts, good luck with the job as well.

Emma_Marie
03-27-2011, 12:49 PM
Congrats on all your PR's lately! Looks like you are really going into the gym and kicking butt. :)
Hope all the other guys still seem intimidated and good luck

Haha thanks - and yeah I am still kicking butt at the gym - at least I do proper squats and not partials like most of the other guys in the gym :evillaugh:

Emma_Marie
03-27-2011, 12:50 PM
Good workouts, good luck with the job as well.

Cheers Kiff, My first day on the new job is Tuesday - can't wait :)

Emma_Marie
03-27-2011, 12:56 PM
Day 18

Squat Day
BW x 10
44 x 10
44 x 6
66 x 6
88 x 6
88 x 20 Rep PR
132 x 1

Really impressed that I managed to do 20 sqauts at 88lbs - first time I have attempted this :)

Thoroughly enjoyed the workout can't wait to get back in the gym again on Monday. Had a nice weekend hanging out with the lads having a few drinks and watching the footie and a lovely Sunday dinner with Gaz's Mum and Chris

Emma_Marie
03-28-2011, 10:10 AM
Day 19

Pull ups
BW - 66 x 6
BW - 66 x 6
BW - 66 x 3
BW - 66 x 3
BW - 55 x1

Standing Press
27.5 x 6
33 x 6
38 x 6
44 x 6
55 x 1 (1 rep max PR)

Dumb bell Rows
16.5 x 6
22 x 6
27.5 x 6
33 x 6

Leg Raises (Lying)
6 x 6 x 6

Legs are still aching from Saturdays squat session. I am very pleased that I managed to get a 1 Rep PR on the Standing Press, I may try for 6 reps when I do this next time :)

Working on the farm on Tuesday and back in the gym on Wednesday at some point - Can't wait