#1
·
Sep 3, 2018
Morning!
So back after around 2 months away from the gym
first session was legs
just kept everything light and high reps (12-20 )
can't do anything heavy anyway , can't believe how weak I felt
checked my weight for the first time after months and though I thought I had put on a few kilos I'm still at 57 kg
Goals this year : fix everything lol
mainly grow my skinny legs and see I can trim my midsection but I 'll leave the latter for later
current condition pics below
have a great day everyone!
x
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#2
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Sep 3, 2018
Welcome back, slow and steady for the first couple of sessions, look forward to the updates
#3
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Sep 3, 2018
Thank you !
Yes , well I can't do much more anyway. My knees were shaking on the way home even with a light workout haha
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#5
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Sep 3, 2018
Thank you !
Let's see how much I can improve this year
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#6
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Sep 3, 2018
Have your legs grown Anna :confused1:
Nice tan :thumbup1:
#7
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Sep 3, 2018
Have your legs grown Anna :confused1:
Nice tan :thumbup1:
I don't know , maybe all that swimming helped a bit
thanx , love just frying myself under the sun all day
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#8
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Sep 3, 2018
@anna1
Have you thought about taking 'standard' pose pics (eg front relaxed, tensed, back relaxed, tensed etc) in the same or similar lighting - will make tracking your progress much easier. Sometimes it'll be hard for you to judge the changes in yourself from pic to pic because of the different poses, lighting etc
#9
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Sep 3, 2018
@anna1
Have you thought about taking 'standard' pose pics (eg front relaxed, tensed, back relaxed, tensed etc) in the same or similar lighting - will make tracking your progress much easier. Sometimes it'll be hard for you to judge the changes in yourself from pic to pic because of the different poses, lighting etc
Errm actually no
I think they're boring lol
I will though since you mentioned it out of curiosity
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#11
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Sep 3, 2018
Cleaning up my diet starting today as well , so just pleurotus mushrooms with spinach and grilled turkey breast
saving my carbs for dinner
I find it helps me wake up full of energy since I always train fasted
#14
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Sep 3, 2018
Cleaning up my diet starting today as well , so just pleurotus mushrooms with spinach and grilled turkey breast
saving my carbs for dinner
I find it helps me wake up full of energy since I always train fasted
View attachment 161837
Can tell you're a chef Fran, looks tasty x
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#13
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Sep 3, 2018
Yeah , I know
I think of it as a hotel. Thinking of moving at some point
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#16
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Sep 3, 2018
Welcome back Hun, hope you had a fantastic break.
Of course I shall be following you in your new journal.
#20
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Sep 5, 2018
Morning
bad day yesterday so I never made it to the gym
diet was poor as well , maybe I had 2 slices of toast all day so naturally I was dragging myself this morning
It's ok I got it done
deadlifts 4x8
t bar rows 3x8
lat pulldows wide grip
reverse grip
ropes
dumbbell rows all 2x12
cable crunches and hanging leg raises 1 min circuits each x3
have a great day
x
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#22
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Sep 5, 2018
Yes , it did ! Even if I felt so weak today it's good to be back
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#23
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Sep 5, 2018
How much under your normal lifts are you? as it looks like you got quiet a bit on the bar for tbar row
#24
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Sep 5, 2018
I keep everything at around 60% of what I can do just to avoid injuries for now
I don't feel optimum either so it's all higher reps and short breaks ( 30 sec between sets )
I think I 'll stick with that for another couple of weeks and then change my routine as I feel it might benefit me if I train legs more often
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#27
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Sep 5, 2018
well done for getting back in, its one of the hardest things to get back into it. I have had three weeks where my time forhte gym has had to be used rfor other important things and which has meant only training once or twice a week and its killing me.
#28
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Sep 5, 2018
I had to find the drive to get out of bed lol
It will be a routine by the end of next week though, I know
how was your vacation?
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#31
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Sep 5, 2018
Now you gotta get through the first week of aches n pains
welcome back
#32
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Sep 5, 2018
Haha true
can't sit too fast , I have to take my time
legs are too sore
x
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#34
·
Sep 5, 2018
Morning!
So back after around 2 months away from the gym
first session was legs
just kept everything light and high reps (12-20 )
can't do anything heavy anyway , can't believe how weak I felt
checked my weight for the first time after months and though I thought I had put on a few kilos I'm still at 57 kg
Goals this year : fix everything lol
mainly grow my skinny legs and see I can trim my midsection but I 'll leave the latter for later
current condition pics below
have a great day everyone!
x
View attachment 161831
View attachment 161833
Looking sick as usual there anna!
Welcome back by the way. Hope you had a lovely time away?
#35
·
Sep 5, 2018
Looking sick as usual there anna!
Welcome back by the way. Hope you had a lovely time away?
Thank you
Oh ! It was lovely . Nothing crazy just spending a lot of time in the water and
eating
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#37
·
Sep 6, 2018
Morning !
Legs
I feel I really need to keep practicing my squats so I decided to do high rep sets . Was planning to do 100 reps in total
lol I stopped at 80 that's how pathetic I am
sets of 20 at first and then every time they were less
I could have done the 100 I suppose but my quads were so weak I was afraid I wouldn't be able to walk up the stairs afterwards
on a positive note , I think my form is getting naturally better
did the same thing with everything else
good mornings 80 reps
romanians 100 reps
leg extensions + leg curls 100 reps each
cable crunches
I think I 'll do this 3 times a week just to build up my stamina as I feel I'm out of breath easily
have a great day !
x
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#44
·
Sep 10, 2018
Morning !
Legs
I feel I really need to keep practicing my squats so I decided to do high rep sets . Was planning to do 100 reps in total
lol I stopped at 80 that's how pathetic I am
sets of 20 at first and then every time they were less
I could have done the 100 I suppose but my quads were so weak I was afraid I wouldn't be able to walk up the stairs afterwards
on a positive note , I think my form is getting naturally better
did the same thing with everything else
good mornings 80 reps
romanians 100 reps
leg extensions + leg curls 100 reps each
cable crunches
I think I 'll do this 3 times a week just to build up my stamina as I feel I'm out of breath easily
have a great day !
x
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Lovely squat
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#39
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Sep 6, 2018
oooooh, your gonna ache tomorrow
X
I'm already aching lol
but I think maybe high reps is the way to go
I really enjoyed this workout even if I still felt weak today
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#40
·
Sep 7, 2018
Morning!
Upper body today
lat pulldowns
wide grip 2x12
reverse grip 1x12
ropes 2x12
rack pulls 3x8
dumbbell rows 3x8
face pulls 2x12
shoulder press on smith machine 3x12
lateral raises , bent over raises 3x12 each
tricep pressdowns 3x12
pushdowns 3x12
cable crunches 3x30
starting to feel like myself again gradually
have a great day everyone!
x
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#42
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Sep 7, 2018
Oh yes !
First 3 days were a shock though
felt like a complete beginner lol
Only today I started feeling better
let's see if I can grow a bit this year
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#43
·
Sep 10, 2018
Morning!
legs
squats 80 reps
good mornings 80 reps
romanians 100 reps
bulgarian splits 50 reps each leg
leg extensions ( single leg ) 80 reps each leg
leg curls 100 reps
haven't been careful at all with calories, I 'd like to start putting on some weight . Not too much though , maybe 4-5 kilos max , so my rolls have been making a come back lol
High reps low weights for legs feel really good , at least for now , it's the first time I 've felt my legs work like this I think
especially with romanians I may have been overloading the bar and other muscles were taking over , so I'll stick with this protocol for a while longer
Have a great week !
x
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#45
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Sep 10, 2018
High reps low weights for legs feel really good , at least for now , it's the first time I 've felt my legs work like this I think
especially with romanians I may have been overloading the bar and other muscles were taking over , so I'll stick with this protocol for a while longer
Damn anna1 lol.
I believe high rep ranges are where it's at for legs personally. I still think low rep work need to be utilised for strength/power. but it's not absolutely necessary like some make out.
Try out the dumbbell Romanian Deadlift, I really prefer it to the barbell.
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#48
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Sep 11, 2018
Morning
back , triceps
deadlifts . Don't think it's a good idea to do higher repa with those
so warm up 1x12
5x5 @70 kg
pulldowns wide grip , reverse grip , ropes 2x12 each
single arm rows 2x12
seal rows 2x12
dumbell rows 2x12
cable machine pullovers wide grip 2x12
tricep pressdowns 3x15
pushdowns 3x15
reverse grip single arm 2x20 ,1x30
cable crunches 3x30
have a great day !
x
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#49
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Sep 11, 2018
Morning
back , triceps
deadlifts . Don't think it's a good idea to do higher repa with those
so warm up 1x12
5x5 @70 kg
pulldowns wide grip , reverse grip , ropes 2x12 each
single arm rows 2x12
seal rows 2x12
dumbell rows 2x12
cable machine pullovers wide grip 2x12
tricep pressdowns 3x15
pushdowns 3x15
reverse grip single arm 2x20 ,1x30
cable crunches 3x30
have a great day !
x
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looking hot as ever hun xx
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#51
·
Sep 12, 2018
In
Its good to see you back in the gym after your break. I find that taking time out from time to time lets the body fully recover. I find after a short while back into training you can push through any plateaus and progress further. Just out of curiosity can I ask how tall you are?
I'm off to the gym to do legs and some abdominal work :thumbup1:
#53
·
Sep 12, 2018
In
Its good to see you back in the gym after your break. I find that taking time out from time to time lets the body fully recover. I find after a short while back into training you can push through any plateaus and progress further. Just out of curiosity can I ask how tall you are?
I'm off to the gym to do legs and some abdominal work :thumbup1:
Welcome
yes , I felt like I needed the break but it's challenging getting back to it damn it ha
starting from a better place than I did last year though, so yes , I 'm hoping to raise the bar a little more this year
I'm 1,68 m
Enjoy your workout honey !
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#52
·
Sep 12, 2018
(Edited by Moderator)
Morning!
Legs , shoulders
squats 80 reps
goodmornings 80 reps
romanians 80 reps
leg extensions ( single leg ) 100 reps each
leg curls 100 reps
incline bench dumbell 3x12
dumbell press 3 x12
lateral raises 3x15
side raises cable machine 3x30
cable crunches 3x30
Leg raise 3x20
have a great day !
x
#61
·
Sep 13, 2018
Morning!
Back , triceps
lat pulldowns
wide grip , reverse grip ,
seated close grip rows
dumbbell rows
yates rows
single arm pulldowns on cable machine ( I really don't know what they're called but I like them )
pullovers all 2x12
tricep pressdowns , pushdowns 3x12
single arm reverse grip 2x30
cable crunches 3x25
have a good one !
x
#63
·
Sep 13, 2018
Thank you .
I'm already walking like I can't fit through doors , that's how pumped I feel
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