dbflgirl takes the plunge... - Page 8

JJ_Sungirl · 04-01-2007, 03:30 AM

Quote:

Originally Posted by dbflgirl

But I went shopping for clothes today (ugh - my least favorite thing to do) and noticed that my quads are coming along nicely. So that's my silver lining.

Congrats on the silver lining

You worked hard for it

GameDayDog · 04-01-2007, 02:24 PM

Clothes shopping?? ... So u gonna post more pics and be our IronMASS top model??

Other than leg curls, I can't suggest any hardcore hamstring exercyses... I always felt SLDL's in my lower back... but I'm then again, I'ma dog..

Peace..~G

**dbflgirl** · 04-01-2007, 08:44 PM

LOL, Game. Did I mention that I hate clothes shopping? I do it once every 10 years or so. I always feel defective because nothing fits. Of course, I have recently learned that's because I've been buying 6's when I am a 2. Don't you love vanity sizing? Urg. Anyway, you'll have to recruit someone else as top model, it's not my thing.

GameDayDog · 04-01-2007, 10:14 PM

So you mean there's actually truth to those dilemmas shown in the Cathy comic strip... I never would've thunk it..

Peace..~G

**dbflgirl** · 04-02-2007, 01:39 PM

Much better today than last week even though I feel logy this week.

Pull-Ups - wide grip
3x8 @80

Pulldowns - narrow grip
4x8 @80

Face Pulls
4x8 @70

Unilateral Shoulder Press
1x8 @60
3x8 @85

DB Triceps Extension
1x7 @30
3x6 @30
I was doing 4x8 @25 so this was a big jump.

DarkFalcon · 04-02-2007, 10:30 PM

Quote:

Originally Posted by dbflgirl

Mu hamstrings don't want to grow for some reason. But I went shopping for clothes today (ugh - my least favorite thing to do) and noticed that my quads are coming along nicely. So that's my silver lining.

Nice! I hope the squat routine I gave you helped in that somewhat.

As far as hams you could try the same set up (20, 15, 10, 6, 4) with lying leg curls.

**NewSpawn** · 04-02-2007, 10:36 PM

hey dbflgirl.....nice work.....

**dbflgirl** · 04-03-2007, 04:04 PM

DF - I am sure it did.

**dbflgirl** · 04-03-2007, 04:05 PM

Box Squats
1x20 @30 +bar
1x15 @50 + bar
1x10 @60 + bar
1x6 @80 + bar
1x4 @95 + bar <---- WooHoo, pb here.

Bulgarian Squats
4x8 @45 <---- near death experience

Lunges w/BB
1x8 @30 <---- too pooped for this

Abductor
4x8 @70

Leg Extensions - One leg at a time
3x8 @45 <---- pb here but still a lot less than half of what I could do with 2 legs

Over and out.

DarkFalcon · 04-03-2007, 08:27 PM

Quote:

Originally Posted by dbflgirl

Box Squats
1x20 @30 +bar
1x15 @50 + bar
1x10 @60 + bar
1x6 @80 + bar
1x4 @95 + bar <---- WooHoo, pb here.

Bulgarian Squats
4x8 @45 <---- near death experience

Lunges w/BB
1x8 @30 <---- too pooped for this

Abductor
4x8 @70

Leg Extensions - One leg at a time
3x8 @45 <---- pb here but still a lot less than half of what I could do with 2 legs

Over and out.

Great job on the PB! #'s are really starting to come up!

**dbflgirl** · 04-06-2007, 01:08 PM

Oops, I didn't get over here yesterday. Here's the workout:

Cybex Press (plate loaded)
1x12 @20
3x8 @70
1x7 @70
Last time it was 4x6 @70, so this was good.

Seated rows
4x8 @97.5
No movement here.
Supersetted these with v-sit-ups with a medicine ball between my feet.

Triceps Pressdowns w/Rope
2x8 @50
2x7 @50
Did these instead of CGBP for a switch

Standing Preacher Curls
4x8 @30

Seated lateral raises
4x8 @12.5

**dbflgirl** · 04-06-2007, 01:23 PM

Lying Curl
1x20 @45
1x15 @55
1x10 @65
1x6 @75
1x4 @80

Per DF's suggestion, I an trying a different set/rep scheme with these. I've been doing everything but curls as my primary hamstring movement and I am still not happy with my hamstring development, so it's time to move these into primary position and see what happens.

Reverse Hyperextension
1x8 @30
3x8 @40

Glute Isolator (butt blaster?)
4x8 @30

Hamstring Press
3x10 @110

Roman Chair Squats roman chair squats | London Kettlebells
2x8 @bw
2x8 w/ 10lb plate
These look like they are going to be sooo hard but they were actually quite easy, especially once you get over the mental block that you are going to fall over backwards. I might try a 25lb plate next time.

**NewSpawn** · 04-14-2007, 06:17 PM

hi dbflgirl......workouts look good. keep up the good work and hope ur having a good weekend.

GameDayDog · 04-14-2007, 07:37 PM

Hey Goddess...

I was thynking about ya hamstrings.. (Yeah, weird.. I know) ... I was thynking have you tried stretching them... As a driver, I know my hamstrings get tight during the day & I stretch them every chance I get... but I know there are theories that stretching the muscle between sets help them get bigger .. (improved flexibility doesn't hurt either...)

Next idea... Time... I usually take 1:30 to 2:00 rest between sets.. but the other day.. I was blasting my chest.. instead of taking two minutes I dropped it to one minute and tried to get my full 3 sets of 8 reps... Reducing your rest period between sets of your hamstrings (and included with stretching) may shock your hammies into growth...

Supersets ... I'm in favor of supersetting opposing muscle groups... ya know... Do Bench Presses, rest a minute.. then do Barbell Rows.. rest two minutes.. & repeat...

Well, after you perform your hamstring curls... superset it with leg extensions... but thys tyme... it brings me to my final trick for muscle growth...

Accentuating the negatives ... As you perform your leg extensions, (alone or after hamstring curls) ... lower the weight extra slowly on each rep ... which will involve the hamstrings a lot more as well as bring extra development to the quads..

The slow motion movement can also be applied to your hamstring curls.. lower the weight extra slowly and I'm sure you'll see some growth...

Also if possible.. try doing them one leg at a tyme..

Good luck with the Hammies baby.. just warm up & stay flexible so you don't pull anythyng..

.. injuries suck!!

Peace..~G

**NewSpawn** · 04-20-2007, 02:06 AM

hi dbflgirl.....hope everything going okay....where you be at?

pammiejoe6 · 04-26-2007, 08:32 PM

hi dbflgirl!

DarkFalcon · 06-25-2007, 11:09 PM

Db get your but back in here!

**dbflgirl** · 06-25-2007, 11:38 PM

Quote:

Originally Posted by DarkFalcon

Db get your but back in here!

I'm here!

Ok, I decided to get serious and drove 1 1/2 hours to see a guy who's a Charles Poliquin certified trainer. He did my bodyfat (13.8%, which is pretty good for not doing any cardio) and gave me a new routine that will either produce those damn hamstrings or kill me! It is a ton of volume and keeps me in the gym for along time.

I'm gonna go catch up on some journals.

04-01-2007, 02:24 PM	#212
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Clothes shopping?? ... So u gonna post more pics and be our IronMASS top model?? Other than leg curls, I can't suggest any hardcore hamstring exercyses... I always felt SLDL's in my lower back... but I'm then again, I'ma dog.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

04-01-2007, 10:14 PM	#214
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	So you mean there's actually truth to those dilemmas shown in the Cathy comic strip... I never would've thunk it.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

04-02-2007, 01:39 PM	#215
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Vertical Push/Pull Much better today than last week even though I feel logy this week. Pull-Ups - wide grip 3x8 @80 Pulldowns - narrow grip 4x8 @80 Face Pulls 4x8 @70 Unilateral Shoulder Press 1x8 @60 3x8 @85 DB Triceps Extension 1x7 @30 3x6 @30 I was doing 4x8 @25 so this was a big jump.

04-06-2007, 01:08 PM	#221
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Thursday Oops, I didn't get over here yesterday. Here's the workout: Cybex Press (plate loaded) 1x12 @20 3x8 @70 1x7 @70 Last time it was 4x6 @70, so this was good. Seated rows 4x8 @97.5 No movement here. Supersetted these with v-sit-ups with a medicine ball between my feet. Triceps Pressdowns w/Rope 2x8 @50 2x7 @50 Did these instead of CGBP for a switch Standing Preacher Curls 4x8 @30 Seated lateral raises 4x8 @12.5

04-06-2007, 01:23 PM	#222
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Hip/Hamstring Dominant Lying Curl 1x20 @45 1x15 @55 1x10 @65 1x6 @75 1x4 @80 Per DF's suggestion, I an trying a different set/rep scheme with these. I've been doing everything but curls as my primary hamstring movement and I am still not happy with my hamstring development, so it's time to move these into primary position and see what happens. Reverse Hyperextension 1x8 @30 3x8 @40 Glute Isolator (butt blaster?) 4x8 @30 Hamstring Press 3x10 @110 Roman Chair Squats roman chair squats \| London Kettlebells 2x8 @bw 2x8 w/ 10lb plate These look like they are going to be sooo hard but they were actually quite easy, especially once you get over the mental block that you are going to fall over backwards. I might try a 25lb plate next time.

04-01-2007, 08:44 PM	#213
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	LOL, Game. Did I mention that I hate clothes shopping? I do it once every 10 years or so. I always feel defective because nothing fits. Of course, I have recently learned that's because I've been buying 6's when I am a 2. Don't you love vanity sizing? Urg. Anyway, you'll have to recruit someone else as top model, it's not my thing.

04-02-2007, 10:36 PM	#217
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey dbflgirl.....nice work.....

04-03-2007, 04:04 PM	#218
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	DF - I am sure it did.

04-03-2007, 04:05 PM	#219
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Box Squats 1x20 @30 +bar 1x15 @50 + bar 1x10 @60 + bar 1x6 @80 + bar 1x4 @95 + bar <---- WooHoo, pb here. Bulgarian Squats 4x8 @45 <---- near death experience Lunges w/BB 1x8 @30 <---- too pooped for this Abductor 4x8 @70 Leg Extensions - One leg at a time 3x8 @45 <---- pb here but still a lot less than half of what I could do with 2 legs Over and out.

04-14-2007, 06:17 PM	#223
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi dbflgirl......workouts look good. keep up the good work and hope ur having a good weekend.

04-14-2007, 07:37 PM	#224
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hey Goddess... I was thynking about ya hamstrings.. (Yeah, weird.. I know) ... I was thynking have you tried stretching them... As a driver, I know my hamstrings get tight during the day & I stretch them every chance I get... but I know there are theories that stretching the muscle between sets help them get bigger .. (improved flexibility doesn't hurt either...) Next idea... Time... I usually take 1:30 to 2:00 rest between sets.. but the other day.. I was blasting my chest.. instead of taking two minutes I dropped it to one minute and tried to get my full 3 sets of 8 reps... Reducing your rest period between sets of your hamstrings (and included with stretching) may shock your hammies into growth... Supersets ... I'm in favor of supersetting opposing muscle groups... ya know... Do Bench Presses, rest a minute.. then do Barbell Rows.. rest two minutes.. & repeat... Well, after you perform your hamstring curls... superset it with leg extensions... but thys tyme... it brings me to my final trick for muscle growth... Accentuating the negatives ... As you perform your leg extensions, (alone or after hamstring curls) ... lower the weight extra slowly on each rep ... which will involve the hamstrings a lot more as well as bring extra development to the quads.. The slow motion movement can also be applied to your hamstring curls.. lower the weight extra slowly and I'm sure you'll see some growth... Also if possible.. try doing them one leg at a tyme.. Good luck with the Hammies baby.. just warm up & stay flexible so you don't pull anythyng.. .. injuries suck!! Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

04-20-2007, 02:06 AM	#225
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi dbflgirl.....hope everything going okay....where you be at?

04-26-2007, 08:32 PM	#226
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Re: dbflgirl takes the plunge... hi dbflgirl!

06-25-2007, 11:09 PM	#227
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: dbflgirl takes the plunge... Db get your but back in here!

06-25-2007, 11:53 PM	#229
dbflgirl<