dbflgirl takes the plunge... - Page 9

RaSP · 06-30-2007, 09:03 PM

Quote:

Originally Posted by dbflgirl

My diet is pretty good - that's my area of expertise more or less.

That is the biggest understatement I've heard in months. You are the queen of all things diet related. Thanks for all of your awesome advice!!!!!!

LOL. I still pack broccoli crowns everyday because of you!

*R*

**dbflgirl** · 06-30-2007, 10:52 PM

Quote:

Originally Posted by Bill_Finkbiner

These are some serious workouts. Awesome. Are you saying he wants you to do interval sprints on the bike 2 days in a row. If so that is hardcore.

What he has me doing is this:

Day 1 + HIIT
Day 2 + HIIT
Off
Day 1 + HIIT
Day 2 + HIIT
Off
Off
Repeat

I think I may too old and too ectomorphic for this given the amount of volume he has me doing. I really want to bring up my hamstrings which refuse to grow. Someone suggested that it's a flexibility/tightness issue and recommended yoga/pilates. I agree that it's something more than my training program, because everything else has grown.

Took pics of my legs yesterday and it wasn't good:

pammiejoe6 · 07-01-2007, 12:29 AM

hang in there woman!

**A.FreeRadical** · 07-01-2007, 01:27 AM

Quote:

Originally Posted by dbflgirl

... I really want to bring up my hamstrings which refuse to grow. Someone suggested that it's a flexibility/tightness issue and recommended yoga/pilates. I agree that it's something more than my training program, because everything else has grown.

Took pics of my legs yesterday and it wasn't good:

I have always had skinny legs. Sorta like tubes with boney lumbs at the knees and ankles. I still don't have great legs, but I do have some thighs, glutes and calves now, after 4 years of working at it. (My menopausally insane wife has even commented on the curvy shape from the waist to the ankles.)

For me it was Stiff Leg Deadlifts, Regular deadlifts, Leg presses and Squats. I also do curls and leg extentions, but I don't think they are very effective for building mass.

I work in the 4-6, 6-8 and 8-10 ranges with these compound movement exercises, using as heavy as I can. I am sure that will work for your glutes thighs and hamstrings. Some people (ectomorphs) seem to need lots of reps at medium weight for calves. (Ectomorphs are usually "on the go". They have a high tolerance for stepping, climbing and squatting down. I think you will need to really challenge your calves with high reps and medium weight.)

As to the HIIT, I don't know. Sprinters have mass and maybe that is what your trainer is thinking. Woman olympic lifters have mass too. (Forget the stereotype. You aren't going to get fat lifting heavy.) You might mix it up and see if one helps more than the other.

Your legs are better than most. (I know, I know, we expect much more than that.

)

Just my humble 2 centavos.

*

Bill_Finkbiner · 07-01-2007, 02:06 PM

Quote:

Originally Posted by A.FreeRadical

I have always had skinny legs. Sorta like tubes with boney lumbs at the knees and ankles. I still don't have great legs, but I do have some thighs, glutes and calves now, after 4 years of working at it. (My menopausally insane wife has even commented on the curvy shape from the waist to the ankles.)

For me it was Stiff Leg Deadlifts, Regular deadlifts, Leg presses and Squats. I also do curls and leg extentions, but I don't think they are very effective for building mass.

I work in the 4-6, 6-8 and 8-10 ranges with these compound movement exercises, using as heavy as I can. I am sure that will work for your glutes thighs and hamstrings. Some people (ectomorphs) seem to need lots of reps at medium weight for calves. (Ectomorphs are usually "on the go". They have a high tolerance for stepping, climbing and squatting down. I think you will need to really challenge your calves with high reps and medium weight.)

As to the HIIT, I don't know. Sprinters have mass and maybe that is what your trainer is thinking. Woman olympic lifters have mass too. (Forget the stereotype. You aren't going to get fat lifting heavy.) You might mix it up and see if one helps more than the other.

Your legs are better than most. (I know, I know, we expect much more than that.

)

Just my humble 2 centavos.

*

What Rad is saying makes alot of sense. I really feel my hamstrings at the start of full deadlifts. I also get a lot of glute/ham work from doing FULL (ATG) squats. You can se my thoughts on squats from my sig line. Another time that i really feel my hamstrings is while doing bent over BB rows and 1 arm DB rows for my back. The hams do a lot of support work there.

My guess as to why he is having you do the back to back HIIT is to rev up your metabolism so that you shed more fat and can see the hamstrings.

While doing my contest prep, my trainer had me doing HIIT (I chose the recumbant bike) 2-3 times a week. It burns and never gets easier, but the fat disappears and you know you've accomplished something after finishing 15 sprints in 15 minutes.

**dbflgirl** · 07-01-2007, 03:23 PM

Thanks guys. My calves are fine -- I never work them directly.

I have done pretty much everything you've both recommended for hamstrings; they are just darned stubborn. Given that everything else has grown, I am leaning toward thinking that it's not a training program flaw that's the problem, but something physiological. I don't think I am built to have huge legs, but my quads are ok and I have a nice teardrop. If I can't get the same definition on my hammies, I'll be a happy camper.

As for shedding fat... well, I don't know what his plan is there. He measured me at 13.6% bodyfat which ir pretty low for a woman my age. I am not planning to compete and I don't think going lower than this is healthy for day-to-day living (keep in mind that bodyfat levels for women are higher than for men -- 13.8% is pretty lean).

**A.FreeRadical** · 07-01-2007, 03:35 PM

Quote:

Originally Posted by dbflgirl

Thanks guys. My calves are fine -- I never work them directly...

I agree.

When one muscle in a chain is dominant, you get bet it is picking up some of the work that the other muscles aren't taking care of. Maybe you can talk to your trainer about isolation exercises for your hammies.

*

Bill_Finkbiner · 07-01-2007, 11:37 PM

Quote:

Originally Posted by dbflgirl

Nice Gams

GSCampbell · 07-02-2007, 07:58 PM

I love that picture! :clapping:

**dbflgirl** · 07-02-2007, 09:10 PM

Hey you! What are you doing over here?

**dbflgirl** · 07-02-2007, 09:17 PM

For reasons I won't bore you all with, I decided to go back to doing my own thing instead of the trainer's program. Suffice it to say that he had me doing more than my old body could handle and not only wass I feeling tired and unenergietic all the time, I wasn't looking forward to going to the gym.

So I went back to a Joel Manion program I did last year and made a couple of tweaks to it. So today ended up looking like this:

Monday - 5 sets of 10 reps

A1. Hamstring Press
A2. Hack Squat
B1. Reverse grip bent over row
B2. Bradford/Rocky Presses
C1. Incline reverse crunches
C2. Reverse hyperextensions

Followed by HIIT.

**Crader** · 07-03-2007, 12:41 AM

Are you a trainer? I'm looking for a few exercises to mix up my leg routine. You look like your doing great. You must have a perfect diet. Any good diet advice?

**A.FreeRadical** · 07-03-2007, 01:23 AM

Quote:

Originally Posted by dbflgirl

For reasons I won't bore you all with, I decided to go back to doing my own thing instead of the trainer's program. Suffice it to say that he had me doing more than my old body could handle and not only wass I feeling tired and unenergietic all the time, I wasn't looking forward to going to the gym...

Good move. You probably knew a lot more about this stuff than he did. Age has its advantages also.

*

Bill_Finkbiner · 07-03-2007, 04:19 AM

Quote:

Originally Posted by dbflgirl

For reasons I won't bore you all with, I decided to go back to doing my own thing instead of the trainer's program. Suffice it to say that he had me doing more than my old body could handle and not only wass I feeling tired and unenergietic all the time, I wasn't looking forward to going to the gym.

So I went back to a Joel Manion program I did last year and made a couple of tweaks to it. So today ended up looking like this:

Monday - 5 sets of 10 reps

A1. Hamstring Press
A2. Hack Squat
B1. Reverse grip bent over row
B2. Bradford/Rocky Presses
C1. Incline reverse crunches
C2. Reverse hyperextensions

Followed by HIIT.

Where do you place your feet on your hack sqauts? The further out in front, the more the hammies are involved. You ca do a variation of it on the Smith Machine as well.

pammiejoe6 · 07-03-2007, 04:27 AM

joel marion is a great dude! youre in good hands doing one of his workouts!!

is that FBFL?

**DarkFalcon** · 07-03-2007, 05:26 AM

Looking good db :clapping:, your being too hard on yourself but I guess all of us that BB are..lol.

07-01-2007, 12:29 AM	#243
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: dbflgirl takes the plunge... hang in there woman!

07-01-2007, 03:23 PM	#246
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Re: dbflgirl takes the plunge... Thanks guys. My calves are fine -- I never work them directly. I have done pretty much everything you've both recommended for hamstrings; they are just darned stubborn. Given that everything else has grown, I am leaning toward thinking that it's not a training program flaw that's the problem, but something physiological. I don't think I am built to have huge legs, but my quads are ok and I have a nice teardrop. If I can't get the same definition on my hammies, I'll be a happy camper. As for shedding fat... well, I don't know what his plan is there. He measured me at 13.6% bodyfat which ir pretty low for a woman my age. I am not planning to compete and I don't think going lower than this is healthy for day-to-day living (keep in mind that bodyfat levels for women are higher than for men -- 13.8% is pretty lean).

07-02-2007, 07:58 PM	#249
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Re: dbflgirl takes the plunge... I love that picture! :clapping: __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.:friday:

07-02-2007, 09:10 PM	#250
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Re: dbflgirl takes the plunge... Hey you! What are you doing over here?

07-02-2007, 09:17 PM	#251
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Re: dbflgirl takes the plunge... For reasons I won't bore you all with, I decided to go back to doing my own thing instead of the trainer's program. Suffice it to say that he had me doing more than my old body could handle and not only wass I feeling tired and unenergietic all the time, I wasn't looking forward to going to the gym. So I went back to a Joel Manion program I did last year and made a couple of tweaks to it. So today ended up looking like this: Monday - 5 sets of 10 reps A1. Hamstring Press A2. Hack Squat B1. Reverse grip bent over row B2. Bradford/Rocky Presses C1. Incline reverse crunches C2. Reverse hyperextensions Followed by HIIT.

07-03-2007, 12:41 AM	#252
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: dbflgirl takes the plunge... Are you a trainer? I'm looking for a few exercises to mix up my leg routine. You look like your doing great. You must have a perfect diet. Any good diet advice?

07-03-2007, 04:27 AM	#255
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: dbflgirl takes the plunge... joel marion is a great dude! youre in good hands doing one of his workouts!! is that FBFL?

07-03-2007, 05:26 AM	#256
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... Looking good db :clapping:, your being too hard on yourself but I guess all of us that BB are..lol.