dbflgirl takes the plunge... - Page 4

**dbflgirl** · 02-21-2007, 06:17 PM

Thanks for tips on the upright rows.

DF - I am not close to PR's on much as I am doing more volume now. I've done SLDLs with 100 on the bar for sets of 6 and at least 135 on the extensions. I don't usually do the abductor thingie but I'm pretty sure I've hit 90 on it in the past.

Lower reps with more weight just didn't seem to be giving me the growth I want, so I've been trying volume instead. Can't say I am seeing a huge change but I am going to give it a bit longer before I fly the white flag.

**dbflgirl** · 02-22-2007, 01:56 PM

Okie dokes... upper body today in longer sets, which I don't enjoy all that much.

Yates Row
1x12 @20
3x12 @50

CGBP
1x12 @Bar
1x12 @10 + bar
1x12 @15 + bar
1X11 @15 + bar

Upright Rows
1x12 @50 w/ez curl bar (too heavy)
1x12 @45 w/oly bar (wrists bothering me)
2x12 @ 47.5 on cable with curl bar attachment.
Urg. The cable totally threw me off. the 47.5 there felt really light but I just didn't have it in me to fiddle with finding the right weight. I really prefer to do these with free weights so I am thinking I will just stick with the ez curl at 50 and drop my reps.

Cable Fly
3x12 @30

Standing Preacher
1x12 @20 -- too light but 30 is too much so...
2x12 @ 12.5 DBs

Stopped for gas on the way home and was happy to discover that although the posted price was $2.339 the pump was set at $2.319. Yes, I know -- pretty sad to get excited over $.02!

pammiejoe6 · 02-22-2007, 02:07 PM

LOL i get excited over .02 too! getting gas bites!!

hey why not try those upright rows with the DBs? using the bar usually hurts my wrists too so i switched to dbs and like it much better!

JJ_Sungirl · 02-23-2007, 07:06 AM

Hey girl,

Sorry I haven't stopped in sooner. I have been sulking and feeling sorry for myself!

You have been getting some great advice in here. Two thumbs up on the volume. Are you looking to get some "wheels" by summertime?

**dbflgirl** · 02-23-2007, 01:00 PM

JJ - Sulking is not allowed.

I'll take wheels whenever I can get 'em. They are elusive for me.

Okie dokes... Lower Body today and I mixed it up for a change. Decided to do hamstring curls as one of my primary movements instead of as a finisher. Oddly, I wasn't able to do a whole lot more weight, which tells me that my regular hamstring routine (SLDLs, hamstring presses) is either not hitting my hams enough or is hitting a different part than the curls.

So here's the workout.

Seated hamstring curls
1x8 @50
1x8 @70
3x8 @90

Sumo Squats w/DB
5x8 @100

Hack Squats
1x8 @ sled
1x8 @ 80
3x8 @ 90

Static Lunges
1x8 @ BW
1x8 @25 lb dbs
4x24 @bw (alternating legs, and alternating sets of straight lunges and side lunges)

This made me breathe hard.

**NewSpawn** · 02-23-2007, 07:39 PM

nice session dbflgirl....you know when an activity makes you breathe hard it was a good one..

. i hope you have a great weekend as well dbflgirl.

**dbflgirl** · 02-26-2007, 01:23 PM

I decided to move legs to Mon/Thurs. They were on Tue/Fri, which meant that they were always being worked on my 2nd day 'on' since I wo M, T, Th, F. Thought I'd give them a chance at being first.

Box Squat
1x10 @bar
1x20 @30+bar
1x15 @40+bar
1x10 @50+bar
1x6 @ 70+bar
1x4 @ 75+bar

Supersetted with

SLDL
1x20 @Bar
5x15 @50+bar

Extensions
4x8 @120

Abductor
5x8 @70

Over and out.

**dbflgirl** · 02-26-2007, 03:26 PM

Actually, I am not sure I should call these progress pics... Urg.

**DarkFalcon** · 02-26-2007, 08:12 PM

Quote:

Originally Posted by dbflgirl

Actually, I am not sure I should call these progress pics... Urg.

Abs are coming in great db! :clapping: Back and bi's need some filling out though, your muscularity is showing well but I think you would do well with more size.

What are your current macro's and body weight?

**dbflgirl** · 02-26-2007, 09:06 PM

Hahaha -- This is size for me, DF! I am just a scrawny thing.

Current stats:

Bodyweight: 128
Height: 5'6"
Bodyfat: Not sure. Calipers say 12% (too low, imo) and Omron says 20% (too high, imo).
Calories: 1900-2100 (higher on training days, not because I am cycling specifically but because I am hungrier)
Macros: 40% protein, 30-35% carb, 30-35% fat (carbs and fat go back and forth)

I've gained weight over the last month or so but all it has netted me is a poofier tummy.

**DarkFalcon** · 02-26-2007, 09:12 PM

Quote:

Originally Posted by dbflgirl

Hahaha -- This is size for me, DF! I am just a scrawny thing.

Current stats:

Bodyweight: 128
Bodyfat: Not sure. Calipers say 12% (too low, imo) and Omron says 20% (too high, imo).
Calories: 1900-2100 (higher on training days, not because I am cycling specifically but because I am hungrier)
Macros: 40% protein, 30-35% carb, 30-35% fat (carbs and fat go back and forth)

I've gained weight over the last month or so but all it has netted me is a poofier tummy.

lol..no worries db I know exactly where your coming from. I'm a former stick myself so I know just how hard it is for us ecto's to add weight in the right places. Have you ever tried eating 2x your weight in protein? It's high but I've seen it work even of the toughest gainers. Cals are slightly above maint. but maybe you need them a tad higher if your metabolism is naturally high.

**A.FreeRadical** · 02-26-2007, 10:53 PM

Quote:

Originally Posted by dbflgirl

Actually, I am not sure I should call these progress pics... Urg.

Look at that center pic, where is a mirror when you need one?... hmmm <dirty old man laugh>

You are going to be a hard gainer. Keep at it, you are doing good. I can see all the muscles that you want to develop. Most woman have flab in those spots. (I know you are not "most women", so don't take offense.)

*

**dbflgirl** · 02-27-2007, 12:34 AM

Quote:

Originally Posted by DarkFalcon

Have you ever tried eating 2x your weight in protein?

I eat ~190 grams of protein per day, which is a TON for me considering that I don't eat meat. I suppose I could throw in a shake somewhere and get it to 216... which would still leave me 40 grams short. ACK! Ok, I will have to give this some thought. I see a LOT of cottage cheese in my future.

Are you recommending that I just split this evenly across 6 meals, i.e., 42 grams per meal? Or try to get a 7th meal in? Can I absorb 42g at one sitting?

**dbflgirl** · 02-27-2007, 12:39 AM

Quote:

Originally Posted by A.FreeRadical

Look at that center pic, where is a mirror when you need one?... hmmm <dirty old man laugh>

Thanks - that's a much better reaction than being told I need to eat more protein (j/k, DF

).

Quote:

You are going to be a hard gainer. Keep at it, you are doing good. I can see all the muscles that you want to develop. Most woman have flab in those spots. (I know you are not "most women", so don't take offense.)

Thanks for the encouragement.

Off to have a shake. Need mo protein...

**DarkFalcon** · 02-27-2007, 12:40 AM

Quote:

Originally Posted by dbflgirl

I eat ~190 grams of protein per day, which is a TON for me considering that I don't eat meat. I suppose I could throw in a shake somewhere and get it to 216... which would still leave me 40 grams short. ACK! Ok, I will have to give this some thought. I see a LOT of cottage cheese in my future.

Are you recommending that I just split this evenly across 6 meals, i.e., 42 grams per meal? Or try to get a 7th meal in? Can I absorb 42g at one sitting?

Yes spread it out or add and extra meal if you need too. 42 is well within the absorbable limit. The 2x principle is a cornerstone of DC training and if you've ever seen it's advocates you'll know those that follow it gain major muscle. Ask NewSpawn he's doing DC now. It's certainly not easy to reach but I've yet to see someone not add serious muscle at 2x.

**DarkFalcon** · 02-27-2007, 12:41 AM

Quote:

Originally Posted by dbflgirl

Thanks - that's a much better reaction than being told I need to eat more protein (j/k, DF

).

Thanks for the encouragement.

Off to have a shake. Need mo protein...

lol..If I gave a reaction like that dnyc99 would chop me up for protein.

**dbflgirl** · 02-27-2007, 12:42 AM

Quote:

Originally Posted by DarkFalcon

Yes spread it out or add and extra meal if you need too. 42 is well within the absorbable limit. The 2x principle is a cornerstone of DC training and if you've ever seen it's advocates you'll know those that follow it gain major muscle. Ask NewSpawn he's doing DC now. It's certainly not easy to reach but I've yet to see someone not add serious muscle at 2x.

Ok, I will work this out.

Thanks so much for your help.

02-21-2007, 06:17 PM	#91
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Thanks for tips on the upright rows. DF - I am not close to PR's on much as I am doing more volume now. I've done SLDLs with 100 on the bar for sets of 6 and at least 135 on the extensions. I don't usually do the abductor thingie but I'm pretty sure I've hit 90 on it in the past. Lower reps with more weight just didn't seem to be giving me the growth I want, so I've been trying volume instead. Can't say I am seeing a huge change but I am going to give it a bit longer before I fly the white flag.

02-22-2007, 01:56 PM	#92
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Okie dokes... upper body today in longer sets, which I don't enjoy all that much. Yates Row 1x12 @20 3x12 @50 CGBP 1x12 @Bar 1x12 @10 + bar 1x12 @15 + bar 1X11 @15 + bar Upright Rows 1x12 @50 w/ez curl bar (too heavy) 1x12 @45 w/oly bar (wrists bothering me) 2x12 @ 47.5 on cable with curl bar attachment. Urg. The cable totally threw me off. the 47.5 there felt really light but I just didn't have it in me to fiddle with finding the right weight. I really prefer to do these with free weights so I am thinking I will just stick with the ez curl at 50 and drop my reps. Cable Fly 3x12 @30 Standing Preacher 1x12 @20 -- too light but 30 is too much so... 2x12 @ 12.5 DBs Stopped for gas on the way home and was happy to discover that although the posted price was $2.339 the pump was set at $2.319. Yes, I know -- pretty sad to get excited over $.02!

02-22-2007, 02:07 PM	#93
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	LOL i get excited over .02 too! getting gas bites!! hey why not try those upright rows with the DBs? using the bar usually hurts my wrists too so i switched to dbs and like it much better!

02-23-2007, 07:06 AM	#94
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey girl, Sorry I haven't stopped in sooner. I have been sulking and feeling sorry for myself! You have been getting some great advice in here. Two thumbs up on the volume. Are you looking to get some "wheels" by summertime?

02-23-2007, 01:00 PM	#95
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	JJ - Sulking is not allowed. I'll take wheels whenever I can get 'em. They are elusive for me. Okie dokes... Lower Body today and I mixed it up for a change. Decided to do hamstring curls as one of my primary movements instead of as a finisher. Oddly, I wasn't able to do a whole lot more weight, which tells me that my regular hamstring routine (SLDLs, hamstring presses) is either not hitting my hams enough or is hitting a different part than the curls. So here's the workout. Seated hamstring curls 1x8 @50 1x8 @70 3x8 @90 Sumo Squats w/DB 5x8 @100 Hack Squats 1x8 @ sled 1x8 @ 80 3x8 @ 90 Static Lunges 1x8 @ BW 1x8 @25 lb dbs 4x24 @bw (alternating legs, and alternating sets of straight lunges and side lunges) This made me breathe hard.

02-23-2007, 07:39 PM	#96
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	nice session dbflgirl....you know when an activity makes you breathe hard it was a good one.. . i hope you have a great weekend as well dbflgirl.

02-26-2007, 01:23 PM	#97
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	I decided to move legs to Mon/Thurs. They were on Tue/Fri, which meant that they were always being worked on my 2nd day 'on' since I wo M, T, Th, F. Thought I'd give them a chance at being first. Box Squat 1x10 @bar 1x20 @30+bar 1x15 @40+bar 1x10 @50+bar 1x6 @ 70+bar 1x4 @ 75+bar Supersetted with SLDL 1x20 @Bar 5x15 @50+bar Extensions 4x8 @120 Abductor 5x8 @70 Over and out.

02-26-2007, 09:06 PM	#100
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Hahaha -- This is size for me, DF! I am just a scrawny thing. Current stats: Bodyweight: 128 Height: 5'6" Bodyfat: Not sure. Calipers say 12% (too low, imo) and Omron says 20% (too high, imo). Calories: 1900-2100 (higher on training days, not because I am cycling specifically but because I am hungrier) Macros: 40% protein, 30-35% carb, 30-35% fat (carbs and fat go back and forth) I've gained weight over the last month or so but all it has netted me is a poofier tummy.

02-27-2007, 01:15 AM	#108
NewSpawn Silver Member