DangerLace getting back in the game!!

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  1. Quote Originally Posted by DangerLace View Post
    Yeah I understand I don't really have a huge problem with getting my calfs to grow..
    gotcha
    Performax Labs Product Specialist



  2. I'm with Piston Honda on this one: drop the leg extensions and put more focus on your posterior kinetic chain.

    You should be doing more hip extension based hamstring exercises. Good mornings, stiff leg deadlifts, glute ham raise, etc.

    I would also suggest some glute activation and strengthening exercises, in conjunction with adductor (inner thigh/groin) and hip flexor stretching. Notice how your knees are rotated inward in that photo, that is in part due to tight adductors and hip flexors.

    Jason Cholewa, Ph.D., CSCS
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  3. Quote Originally Posted by ZiR RED View Post
    I'm with Piston Honda on this one: drop the leg extensions and put more focus on your posterior kinetic chain.

    You should be doing more hip extension based hamstring exercises. Good mornings, stiff leg deadlifts, glute ham raise, etc.

    I would also suggest some glute activation and strengthening exercises, in conjunction with adductor (inner thigh/groin) and hip flexor stretching. Notice how your knees are rotated inward in that photo, that is in part due to tight adductors and hip flexors.

    Jason Cholewa, Ph.D., CSCS
    I hate to say this but I didn't understand a single word of that lol.. Lets back up and dumb it down for Lacey.. Haha
    -DangerLace-

  4. Try doing deadlifts and "good mornings" to work the hamstrings. Don't rely on machines because they isolate specific muscles on your leg when the whole goal is to activate as many muscle fibers as possible. Squats and lunges are your friends; deadlifts (traditional and stiff-legged) are also your friends. Make sure to stretch fully before and after a leg routine.
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  5. Sure.

    The black line represents the way your femur is now. The red represents how it should be (femur is thigh bone). The results increase the risk of knee and ankle injury, and ultimately will reduce performance and ability to develop your hamstrings and glutes.

    This is due to really tight inner thigh muscles and hip flexors. Both of which you need to start stretching more aggressively.

    Next, train your hamstrings and glutes (posterior kinetic chain) with movements that work around the hip joint (such as the good morning, stiff leg deadlift, lunge, etc.).

    Hope that helps a bit

    Jason Cholewa, Ph.D., CSCSName:  lacey femur.png
Views: 304
Size:  956.7 KB
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  6. Quote Originally Posted by ZiR RED View Post
    Sure.

    The black line represents the way your femur is now. The red represents how it should be (femur is thigh bone). The results increase the risk of knee and ankle injury, and ultimately will reduce performance and ability to develop your hamstrings and glutes.

    This is due to really tight inner thigh muscles and hip flexors. Both of which you need to start stretching more aggressively.

    Next, train your hamstrings and glutes (posterior kinetic chain) with movements that work around the hip joint (such as the good morning, stiff leg deadlift, lunge, etc.).

    Hope that helps a bit

    Jason Cholewa, Ph.D., CSCS<img src="http://anabolicminds.com/forum/attachment.php?attachment****77 466"/>
    Ok I see now. And thank you I def understand a lot better now, my guess is that soccer is party to blame for the reason my legs are that way along with the fact that I do have a knee injury as well.. Ill def try some different stuff out
    -DangerLace-

  7. Quote Originally Posted by Piston Honda View Post
    Try doing deadlifts and "good mornings" to work the hamstrings. Don't rely on machines because they isolate specific muscles on your leg when the whole goal is to activate as many muscle fibers as possible. Squats and lunges are your friends; deadlifts (traditional and stiff-legged) are also your friends. Make sure to stretch fully before and after a leg routine.
    oh god, Romanian dead lifts + good morning = no walking for a couple days.

  8. Quote Originally Posted by DangerLace View Post
    Its about damn time I got this started again, after a month of not doing anything because of work and money issues I finally found the time and the money to get a gym member ship, and you know since I'm paying a shat ton of money for this member ship that I'm gonna be abussing the hell out of it!! Check out what I did today!

    Before I went I had a sample of NLA For Her Uplift, I took a ton of it and damn did it work, still a little gittery from it but hey whats a pre work out if it doesn't make you feel this way... and how did I choose to kick off this new motivation? The best work out ever, SHOULDERS!!!! heres my awesome stats!!!

    Cardio: Ran 1 mile (9 min)
    Dumbell shoulder press: 8x 12, 12, 12 10x 8, 8
    Dumbbell Upright Row: 8x 12, 12, 12
    Wide Grip Lat Pull down: 15x 12 25x 10, 10
    Pull ups (unassisted): 5, 5, 5, 4, 4

    I didn't do my normal routine for shoulders because I'm still trying to learn my new gym, but I think I had a pretty damn good load out today, didn't want to push myself to hard after being out of the game for so long but I made a deacent effort, I could totally do more with the way this Uplift has me feeling, I may have to buy some more from them even though it would set me back a few dollars haha, workout was AMAZING never felt such a motivation to lift before yet again all thanks to NLA, I killed it today and had all the women pretty much kissing my feet, don't think they could believe a small girl like me could do all that... I'm so excited to get back into this and start to seriously tone up and pack some muscel on!!

    Keep checking back for updates, My first week may start off slow because I have to get my body used to the recovery process again but it should pick up after a week or two of going!! My goal is to go 3 days a week rotating between Shoulder, Arms, and lower body. Look forward to hearing everyones feed back and getting the contiuned support from those of you that have been with me from the beggining!!
    In for this one! Glad to see you enjoy our products!
    NLA Performance: The Choice of Champions
    www.nlaperformance.com
    facebook.com/nlaperformance.com

  9. Quote Originally Posted by NLAFounder View Post

    In for this one! Glad to see you enjoy our products!
    Thanks, yeah I loved NLA when I had it, wish I had more! That uplift was awesome!
    -DangerLace-

  10. Alright! Just got done at the gym! Totally killed my body today, it's been a while since I've targeted my abs, and well to say the least I'm already sore as shat! Here's what I did!

    Cardio: Ran 1 mile (9mins)
    Dumbbell shoulder press: 10x 12, 12, 12
    Dumbbell upright row: 8x 8, 8, 5x 12
    Wide grip lat pull down: 35x 12, 57.5x 10, 10
    Pull ups (unassisted): 5, 5, 4
    **(Between all sets) Bent over dumbbell rows: 10x 12
    Weighted sit ups: 1 set 20reps, 3 lbs ball
    Lying bench leg raise: 1 set, 20reps
    Decline sit ups: 1 set, 20reps

    Like I said I did a lot with very few rest periods, powered through without any ore workout which I really needed today because I'm so tired. Anyway, as you all know today started my 3 days weeks.. Which judging by the way my body already feels is gonna be tough to stick to or the first couple of weeks. I will add other Ab workouts in they will be different every other week. Gym was crowded today so sorry no pictures, but the guys def stayed out of my way and sat back and watched. I love getting look like that haha kinda like "damn that girl knows what she's doing" makes me feel good about myself, haha everyone needs a confidence booster I guess. Anyway I'll be posting again hopefully Wednesday after I go. Support and motivation will probably be needed haha.
    -DangerLace-

  11. Quote Originally Posted by DangerLace View Post
    Alright! Just got done at the gym! Totally killed my body today, it's been a while since I've targeted my abs, and well to say the least I'm already sore as shat! Here's what I did!

    Cardio: Ran 1 mile (9mins)
    Dumbbell shoulder press: 10x 12, 12, 12
    Dumbbell upright row: 8x 8, 8, 5x 12
    Wide grip lat pull down: 35x 12, 57.5x 10, 10
    Pull ups (unassisted): 5, 5, 4
    **(Between all sets) Bent over dumbbell rows: 10x 12
    Weighted sit ups: 1 set 20reps, 3 lbs ball
    Lying bench leg raise: 1 set, 20reps
    Decline sit ups: 1 set, 20reps

    Like I said I did a lot with very few rest periods, powered through without any ore workout which I really needed today because I'm so tired. Anyway, as you all know today started my 3 days weeks.. Which judging by the way my body already feels is gonna be tough to stick to or the first couple of weeks. I will add other Ab workouts in they will be different every other week. Gym was crowded today so sorry no pictures, but the guys def stayed out of my way and sat back and watched. I love getting look like that haha kinda like "damn that girl knows what she's doing" makes me feel good about myself, haha everyone needs a confidence booster I guess. Anyway I'll be posting again hopefully Wednesday after I go. Support and motivation will probably be needed haha.

    awesome!!
    Performax Labs Product Specialist


  12. great work

  13. Quote Originally Posted by DangerLace View Post
    Alright! Just got done at the gym! Totally killed my body today, it's been a while since I've targeted my abs, and well to say the least I'm already sore as shat! Here's what I did!

    Cardio: Ran 1 mile (9mins)
    Dumbbell shoulder press: 10x 12, 12, 12
    Dumbbell upright row: 8x 8, 8, 5x 12
    Wide grip lat pull down: 35x 12, 57.5x 10, 10
    Pull ups (unassisted): 5, 5, 4
    **(Between all sets) Bent over dumbbell rows: 10x 12
    Weighted sit ups: 1 set 20reps, 3 lbs ball
    Lying bench leg raise: 1 set, 20reps
    Decline sit ups: 1 set, 20reps

    Like I said I did a lot with very few rest periods, powered through without any ore workout which I really needed today because I'm so tired. Anyway, as you all know today started my 3 days weeks.. Which judging by the way my body already feels is gonna be tough to stick to or the first couple of weeks. I will add other Ab workouts in they will be different every other week. Gym was crowded today so sorry no pictures, but the guys def stayed out of my way and sat back and watched. I love getting look like that haha kinda like "damn that girl knows what she's doing" makes me feel good about myself, haha everyone needs a confidence booster I guess. Anyway I'll be posting again hopefully Wednesday after I go. Support and motivation will probably be needed haha.
    I'm sure they appreciate the libido/test spike you inadvertently gave them also!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  14. Quote Originally Posted by Piston Honda View Post

    I'm sure they appreciate the libido/test spike you inadvertently gave them also!
    Haha now if only they were hotter then I would push my self right to the breaking point
    -DangerLace-

  15. Haha I love when there's a hottie nearby on the weights..really does help give me an extra push.

  16. Nice work on them unassisted pullups, that's a sexy look when girls can do those

  17. Quote Originally Posted by Lukef2000 View Post
    Nice work on them unassisted pullups, that's a sexy look when girls can do those
    Thank you! I'm pretty proud of my self as well!
    -DangerLace-

  18. (any grip) pull ups are one of my favorite workouts.
    Performax Labs Product Specialist


  19. The first 2 weeks starting any new routine are a grind but the new growth is a great payoff. Keep pushing DL!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  20. Just in case you guys are wondering I did go to the gym today haven't got the chance to log it yet but will first thing in the morning!! Get ready I did arms and chest for the first time!!
    -DangerLace-

  21. Quote Originally Posted by R1balla View Post
    (any grip) pull ups are one of my favorite workouts.
    Mine too
    -DangerLace-

  22. Quote Originally Posted by DangerLace View Post
    Just in case you guys are wondering I did go to the gym today haven't got the chance to log it yet but will first thing in the morning!! Get ready I did arms and chest for the first time!!
    awesome
    Performax Labs Product Specialist

  23. Chest/Arms: Wednesday 3/27/13


    Alright, Alright.. Keeping up with the 3 day weeks is a little easier then i expected. Didn't get sore from Monday with Shoulders and Abs which was really surprising to me but I'm totally not complaining! Finally for the first time since DangerDave took me to the gym I did Chest.. I've only ever benched one time and that when he took me my first day back in October of '12. I also did arms and threw in another workout just to keep the other muscles in my body loose.. Here it is:

    Cardio: Ran 1 Mile (9 min)
    Barbell Bench Press: 55x 8, 8, 8
    Cable Flyes: 20x 10, 8, 15x 10
    Push ups: 2 sets, 15 reps
    Pull ups (Between all Sets): 4 - each time
    Reverse Fly: 5x 10, 10, 10
    Bicep Curl: 5x 12, 8x 12, 12
    Lying Tricep Extension: 5x 12, 12, 12
    Dumbbell cross jab: 5x 12, 8x, 12, 10x 12

    Ok so these workouts are intense with no rest periods.. well ok maybe i do rest a little in between some.. haha some of the stuff that I did was 100% new, The only reason I did so little weight otricepslying tricep extension is to try to get my form right. I'm sore as hell today though. Which is expected since I've never done a real Chest workout baren't, arms arn't really sore just really tired. This workout just like the Shoulder and Ab workout is going to be rotating, it will be a little different next week.

    Also been getting noticed more and more when i go out, had a few guys last night take one look at my arms and tell me i look like i lift weights, I was pretty excited to get that compliment, good to know my hard work is paying off!! Not to mention one of the guys that told me this goes to the same gym as me and he told me when hes there when i am he doesn't feel like hes doing shat hahaha I was like YES!!!
    Excited for legs tomorrow so stay posted!!!
    -DangerLace-

  24. Quote Originally Posted by DangerLace View Post
    Alright, Alright.. Keeping up with the 3 day weeks is a little easier then i expected. Didn't get sore from Monday with Shoulders and Abs which was really surprising to me but I'm totally not complaining! Finally for the first time since DangerDave took me to the gym I did Chest.. I've only ever benched one time and that when he took me my first day back in October of '12. I also did arms and threw in another workout just to keep the other muscles in my body loose.. Here it is:

    Cardio: Ran 1 Mile (9 min)
    Barbell Bench Press: 55x 8, 8, 8
    Cable Flyes: 20x 10, 8, 15x 10
    Push ups: 2 sets, 15 reps
    Pull ups (Between all Sets): 4 - each time
    Reverse Fly: 5x 10, 10, 10
    Bicep Curl: 5x 12, 8x 12, 12
    Lying Tricep Extension: 5x 12, 12, 12
    Dumbbell cross jab: 5x 12, 8x, 12, 10x 12

    Ok so these workouts are intense with no rest periods.. well ok maybe i do rest a little in between some.. haha some of the stuff that I did was 100% new, The only reason I did so little weight otricepslying tricep extension is to try to get my form right. I'm sore as hell today though. Which is expected since I've never done a real Chest workout baren't, arms arn't really sore just really tired. This workout just like the Shoulder and Ab workout is going to be rotating, it will be a little different next week.

    Also been getting noticed more and more when i go out, had a few guys last night take one look at my arms and tell me i look like i lift weights, I was pretty excited to get that compliment, good to know my hard work is paying off!! Not to mention one of the guys that told me this goes to the same gym as me and he told me when hes there when i am he doesn't feel like hes doing shat hahaha I was like YES!!!
    Excited for legs tomorrow so stay posted!!!
    imagine how sore you will be when you do a whole day dedicated to chest!
    Performax Labs Product Specialist


  25. Quote Originally Posted by R1balla View Post

    imagine how sore you will be when you do a whole day dedicated to chest!
    I can't lol
    -DangerLace-
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