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Gymgurl37
08-11-2003, 11:11 AM
Hi all.....

I thought I might start writing all this down so I can keep track of what I am doing and to get some feedback on what I need or should be doing. I guess some background might help here. I'm 5'7" 1/2 and weight about 161. I'm currently at 20% bodyfat. I recently droped 30 pounds and went from 29% to 20% bf. I'm very muscular for a girl and seem to have a natural build to begin with which is great when it come to lifting. For the amount of weight I carry I can fit into a 8-10 pant size.

Today I did chest and it went something like this:

bench press - 3 (sets) 12 (reps) of 85#
Incline press - 3 (sets) 12 (reps) of 65# than press 10 pounders until I can't lift any more.

fly - 4 (sets) 12 reps 15#
Pushups (guys style of course) until I can't do anymore. I think it was around 25 or so.

Then 35 minutes cardio.

So what I really need from you guys is some input on food and what I should be doing. I lost the 30 pounds with low carb and weights and cardio. So please feel free to :help: me!!

Thanks.......

clvmike19
08-11-2003, 11:28 AM
If that worked for you keep it up! What are you looking to lose now?

Y2A
08-11-2003, 11:29 AM
Mike beat me to spamming in your journal! Way to stay on top of your game buddy ;) I cant say I have advice for you, but good luck reaching your goal!! :)

Dedicated
08-11-2003, 12:44 PM
Goodluck!:)

chops
08-11-2003, 12:48 PM
hi, welcome! always nice for me to see more estrogen here :)

great work on getting to 20% bf. that's my current goal.

what are your new goals now?

Gymgurl37
08-11-2003, 02:32 PM
Current goals would be to lose about 10 more and really begin to build muscle. Glad you guys like having a little bit of estrogen around!!!

Scott S
08-11-2003, 02:37 PM
A girl who does dropsets on everything! Awesome, welcome to WBB.

Good luck with your goals -- journals are a great help to achieving them.

midee1
08-11-2003, 03:28 PM
Originally posted by Gymgurl37
. Glad you guys like having a little bit of estrogen around!!!


:D Yep there is to much test here in journal land. A little estrogen will help combat that.:D

Oh by the way:spam:

Good luck on your goals and I look forward to following your progress. Gotta go got to get all my kids to football practice. Ahhhhhhh the sport of men.:D

Shane
08-11-2003, 10:51 PM
:spam:

Hi. Good luck with your goals Gymgurl. So far you look like you are doing the right thing which I'm sure you already know. Are you going to post your diet?


Originally posted by chops
always nice for me to see more estrogen here :)


Once again chops leaves herself wide open for tasteless humor. ;)

Pup
08-12-2003, 11:45 AM
Another michigan girl...wee!

Welcome to the WBB family, you'll get lots of help here, some good folks.

As for the diet...basically you have to play with what works for you, once you know what type of eating plan works for you, then some of us can give you some pointers to tighten things up a bit.

p.s....if homeyield says anything to you...he's lying *snicker*

Gymgurl37
08-12-2003, 11:48 AM
Well it's tuesday.....I worked on back. I normally do back and bi's but had to cut time down today to get one of the kids to the dr.

Lat pull down - 1 (set) 12 reps 45#
2(sets) 12 reps 60#

assisted pull ups 3 sets 12 reps

dumbell rows - 1 (set) 12 reps 15#
2(sets) 12 reps 20#

barbell rows - 2 sets 12 reps 65#
1 set 12 reps 80#

30 minutes cardio - interval - 2 minutes run - 2 minute fast walk

Wikked1
08-12-2003, 02:02 PM
I normally do back and bi's but had to cut time down today to get one of the kids to the dr.
Now THAT'S dedication......not blowing off the gym completely but doing what you can around the rest of your life COOL!
Oh yeah and here's some :spam: for your efforts. Good start on the journal!

chops
08-12-2003, 02:28 PM
Originally posted by Shane




Once again chops leaves herself wide open for tasteless humor. ;)

hmm, how come u're the only source???!!
get yer mind outta that filthy gutter man!!!!!tuttut
:D

Gymgurl37
08-13-2003, 12:42 PM
Boy this week in not working out for me at all!! My routine is really screwed up. So I had to get in and do legs so my daughters and I could meet my hubby for lunch. Thought he could use a nice break during the day!!:angel: Anyway.....here is my leg workout:

Squats - 1 set- 12 reps- 90 #
3 sets-12 reps - 120#

squat press - 4 sets - 12 reps - 250# (though machine is 80#)

seated calf raises - 4 sets - 12 reps - 130#
standing calf raises - 4 sets 12 reps - 160#

Leg extensions - 4 sets - 12 reps - 60#
Leg curls - 4 sets- 12 reps - 90#

So......I'm feeling pretty worked over in the leg dept. this afternoon...lol maybe I can get a massage......

WillKuenzel
08-13-2003, 12:51 PM
That's awfully nice of you to spot by have lunch with the husband.

Shhh, don't tell anybody but I'm a softy for stuff like that. :)
I know that if my gf came by for lunch, she'd get a massage later. :nod:

Question though: If you can do 3 sets of 12 reps for squats don't you think you might benefit from doing a little bit more weight? Just being that you can do 3 sets then maybe you are holding out a little. Hmmmm? ;) Regardless though, its refreshing to see a woman doing squats. Though you might need just a bit more hamstring work in there too IMHO :angel:



originally foamed out of the mouth of teh joto
p.s....if homeyield says anything to you...he's lying *snicker*Somebody's just jealous. :p

Gymgurl37
08-13-2003, 12:58 PM
I guess I will have to try more weight lol....I tend to think I can't do as much as I can on some things. I know the guys at the gym always are telling me to do more weight!! This is why I think it is such a great thing to post this stuff and get some feedback. I really don't know what I am doing half the time and really want to learn. So THANKS and I promise I will do more weight just for you!!!!

WillKuenzel
08-13-2003, 01:02 PM
Awesome! :D

If you are doing squats then I'd say you know quite a bit more than most.

Wikked1
08-15-2003, 09:12 AM
So I had to get in and do legs so my daughters and I could meet my hubby for lunch. Thought he could use a nice break during the day!! Fridays I always make sure I have lunch with the wife it's a nice way to end the work week and yeah she gets WAY too MANY massages as it is.......for those not "in the know" head to bath and body works and grab some Ylang-Ylang scented massage oil you'll be very glad you did :D
I agree with HomeYield...a little more weight on squats....few ladies do them but those who do....well the results DO show up!
Nice workout!!

Shane
08-15-2003, 10:50 AM
Originally posted by Gymgurl37
I guess I will have to try more weight lol....I tend to think I can't do as much as I can on some things. I know the guys at the gym always are telling me to do more weight!! This is why I think it is such a great thing to post this stuff and get some feedback. I really don't know what I am doing half the time and really want to learn. So THANKS and I promise I will do more weight just for you!!!!

Gymgurl, that's something quite a few girls do. I see girls in the gym doing like 30 reps with little dumbbells. Since you're trying to build muscle you should pick a weight you can't do anymore than 12 reps with on the first set. So you could probably only get 10 reps on the second set and like 8 on the third.

You have some pretty impressive strength though!



Originally posted by chops


hmm, how come u're the only source???!!
get yer mind outta that filthy gutter man!!!!!tuttut
:D

But my mind has a symbiotic relationship with the gutter. :cry:

chops
08-15-2003, 11:42 AM
Originally posted by Wikked1
Fridays I always make sure I have lunch with the wife it's a nice way to end the work week and yeah she gets WAY too MANY massages as it is.......for those not "in the know" head to bath and body works and grab some Ylang-Ylang scented massage oil you'll be very glad you did :D
I agree with HomeYield...a little more weight on squats....few ladies do them but those who do....well the results DO show up!
Nice workout!!

hey,
now i'm feeling neglected. my bf needs to come and have lunch with me!!!!


gymgurl,
in your first point, u asked for diet help, but you haven't posted any meals yet??

Gymgurl37
08-15-2003, 03:16 PM
I'm hoping to post meals this next week...however.....notice no workout....we have a complete blackout still...I have a generator, so I can type this but I can't get to the gym. No traffic light, gas stations....nothing....So I'm going to the Nascar race this weekend and I hope to be back to normal at the gym on monday. Thanks for the advice I love it and really will make some changes in the routine. Diet is soon I promise!!

midee1
08-15-2003, 05:53 PM
At least you have the Cup race to look forward to. I can't imagine no power. Down here we have been averaging around 100 degrees a day. So me and Mistress Dee are heading to Myrtle beach sunday.:D

Gymgurl37
08-19-2003, 06:43 AM
Hi everyone. back from the backout and the Nascar race .......Yesterday I worked on shoulders....I'm hoping this week is back to normal for me.

MONDAY:

Smith shoulder press - 3 sets 10 reps 55#

upright row/barbell - 3 sets 8-10 reps 45#

Arnold press - 3 sets 8-10 reps 18#

front raise/lateral raise/seated rear lateral raise
3 sets (each exercise one to another no break is one set) 8-10 reps (first two used 12# and last exercise 20#)

25 min treadmill for all the **** food I ate at the race!

Wikked1
08-19-2003, 07:02 AM
LET THERE be LIGHT :
Was a great race on TV (for a change)...
Nice shoulder day GymGurl...
back to normal? Is there any such thing when you have kids? :D

pruneman
08-19-2003, 07:35 AM
I don't believe I have had the chance to :spam: your journal yet. It's good to see that there are some females around who do more than the eliptical machine when they go to the gym. Welcome to WBB and good luck with your goals! :D

Gymgurl37
08-19-2003, 12:41 PM
Thanks Pruneman!!

Wikked1 - No there is no normal with 3 kids! All I cn say is YEAH school starts tomorrow!!!!!!! The race was great!

Gymgurl37
08-19-2003, 05:26 PM
It's TUESDAY:

Back and Bi's

Cable seated straight back rows- 3 sets 8-10 reps 90#
Pull down- 3 sets 6-8 reps 60#
Dumbbell rows - 3 sets 8-10 reps 25#

Dumbbell curls - 3 sets 8 reps 20#
21's - 3 sets 30#
cable curls - 3 sets 8 reps 50#

15 minute treadmill

1 gallon water

Wikked1
08-20-2003, 09:18 AM
Your workouts look real good and.....(I hope not to sound gender biased) you're fairly strong too. AND I see here you do some 21's ....impressive. DAMN :cry: I am moving to Michigan.....I like the school start date better!!! :) We have another dreadful week until then....I have YET to see my favorite commercial yet though....the Staples Commercial that is set to the tone of "its the most Wonderful time of the Year"....that just kills me!:angel:

Gymgurl37
08-20-2003, 11:00 AM
Wikked1......HAHAHAHAHAHA.....I love that commercial. My hubby sings it this time of year because he is a bird hunter and I sing it because school is starting lolololol.....

Oh and by the way.....I never look at that as gender biased...we are different lol.


Today is leg day again.......So here we go....

Leg press- 4 sets 10 reps 250#
Seated calf raises - 3 sets 12 reps 120#
leg extensions - 3 sets 8-10 reps 70#
leg curls - 3 sets 10 reps 90#

30 minutes cardio.

Well I spoke to a guy at the gym that I often work out with, and it had been deceided that I'm going to try to compete next winter. This I hope is enough time to lower the body fat, lose weight and get ripped!! I'm soooooooo excited!

Is there a way to post and come back later and add to that post? I'm looking for a way to log my diet and that often changes though out the day. I just cut out all carbs again except some beans and green veggies for the next two weeks. I need to get this sugar thing back under control!!

Wikked1
08-20-2003, 11:08 AM
GymGurl you can always justclick on the edit (upper right hand of each post) You can only edit posts created by your username....
Or go to www.fitday.com....create an account (free) and enter your foods as you wish.

Gymgurl37
08-20-2003, 11:28 AM
http://www.fitday.com/WebFit/PublicJournals.html?Owner=GERYARMAK

I don't know if I transfered this right...but this is my diet page.....



:D I think I got it...not bad for a blondie!!!!!

Wikked1
08-20-2003, 11:29 AM
The link works ....you did it right.:thumbup: