DangerLace getting back in the game!!

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  1. 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!!
    Attached Images Attached Images  
    -DangerLace-


  2. Looking good Lacey! Once you get used to your new gym you'll find a lot of new and challenging ways to push yourself. Consider me along for the ride!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!

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  3. Thanks!! Look forward to your feedback
    -DangerLace-

  4. In. looking great !
    Independent

  5. alright, lacey. let's put in work.
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  6. Getting started is half the battle. Now stick to it!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  7. In for this one Lacey, good luck!

  8. Good stuff. I expect to see bigger dumbbells between your feet in the upcoming progression pictures!

    Jason Cholewa, Ph.D., CSCS

  9. Quote Originally Posted by ZiR RED View Post
    Good stuff. I expect to see bigger dumbbells between your feet in the upcoming progression pictures!

    Jason Cholewa, Ph.D., CSCS
    Soon enough!
    -DangerLace-

  10. Quote Originally Posted by AZMIDLYF View Post
    Getting started is half the battle. Now stick to it!
    Ain't that the truth.

  11. In , lets get this started !

  12. Looking good DL. I'm in to follow

  13. what are your goals right now? you dont ever hit chest/back?

  14. Quote Originally Posted by R1balla View Post
    what are your goals right now? you dont ever hit chest/back?
    Guess I never thought about that.. Ever since Dangerdave and I split I've been kinda stuck with what I was doing.. Ill talk to a personal trainer at my gym into seeing what I could do for back and chest. I'm trying to get down to at least 14% bf I'm prbly a little higher then 17% now. And really trying to pack on some muscle
    -DangerLace-

  15. Quote Originally Posted by DangerLace View Post
    Guess I never thought about that.. Ever since Dangerdave and I split I've been kinda stuck with what I was doing.. Ill talk to a personal trainer at my gym into seeing what I could do for back and chest. I'm trying to get down to at least 14% bf I'm prbly a little higher then 17% now. And really trying to pack on some muscle
    i like to change routines every 2 months. i never go into the gym doing the same thing. DB vs BB vs Machine...etc. Are you sold on training for 3 days? if so, this is what I would do

    Monday - Back/biceps
    Tues - OFF
    Wed - Chest/Triceps
    Thurs - OFF
    Friday - Legs/Shoulders
    Weekend - OFF

    then incorporate cardio into that. I would def look into HIIT for cardio. its short but intense. Rosie would be a great person to talk to for female training. She has many blogs online as well as this forum.

  16. That actually sounds like a great plan! I hate cardio with a passion.. Running a mile is hell for me as it is... Lol so it may be tough to get into that
    -DangerLace-

  17. Program I recently ran was Quads/back, rest/cardio (preference), hammies/chest. Major movements, heavy weights, 2 exercises per muscle group, supersets. Basically back of one big group of muscles and front of another big group, split over a couple days.
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  18. If your goal is body composition then you really should put a primary emphasis on training the larger muscle more frequently, these would be predominantly the lower body and the back....and using multi-joint movements to train them. From my experience, many fitness competitors and bodybuilders fall into the bodypart training mentality, and as a result do not put enough emphasis into pulling (training the back). Your upper back can be split into two primary groups of muscles: trapezius/rhombods and lats/teres. For every chest exercise you should have a horizontal pulling exercise (i.e.: bent over row) and for every shoulder exercise you should have a vertical pulling exercise (i.e.: pull up). This will keep your scapula from becoming abnormally protracted and rotated, and also ensure you look balanced.

    Jason Cholewa, Ph.D., CSCS

  19. Quote Originally Posted by DangerLace View Post
    That actually sounds like a great plan! I hate cardio with a passion.. Running a mile is hell for me as it is... Lol so it may be tough to get into that
    HIIT is pretty simple.

    Week 1-2
    walk for 30 seconds then sprint for 30 sets for a total of 8 minutes without a break/rest

    minute 1 - walk 30 sprint 30
    minute 2 - walk 30 sprint 30 ....etc

  20. Quote Originally Posted by R1balla View Post
    HIIT is pretty simple.

    Week 1-2
    walk for 30 seconds then sprint for 30 sets for a total of 8 minutes without a break/rest

    minute 1 - walk 30 sprint 30
    minute 2 - walk 30 sprint 30 ....etc
    Good setup. And in NC now its probably warm enough to get to a track or field and get some sun and fresh air while doing it.

    Jason Cholewa, Ph.D., CSCS

  21. Quote Originally Posted by ZiR RED View Post
    Good setup. And in NC now its probably warm enough to get to a track or field and get some sun and fresh air while doing it.

    Jason Cholewa, Ph.D., CSCS
    oh i bet! here in houston, weather has been amazing

  22. Alright, Finally back in town after dealing with some stuff with quitting my job, and of course the St.Pattys day festivities. Took some recent advice I got and added 2 workouts in one, and I'm gonna pay tomorrow for my back work out I know it!! Hereís the stats:

    Cardio: Ran 1 Mile
    Leg Press: 170x 12, 195x 12, 12
    Leg Extension: 70x 12, 12, 60x 12
    Knee Flexion(not sure if thatís the right name for it): 70x 12, 10, 10
    Seated Calf Raise: 90x 12, 10, 12
    Seated Cable Row: 65x 12, 72.5x 12, 12
    One Arm Dumbbell Row: 10x 12, 20x 12, 12 (Both Arms separate)
    Back Extension: 110x 12, 12, 12

    Today was an awesome day in the gym, took some of my roommateís pre workout before going, wasn't anywhere near as good as the NLA For Her that I had. I decided to do it a little different today, and I don't think I honestly ever worked my back other than my shoulders before, I'm feeling it now, and there's going to have to be a hot bath later tonight. Pretty good size workout I did today, I really need to look into more back exercises and will with the coming weeks.

    Next week I'm going to start my new workout plan (hopefully) Here's what I'm thinking:

    Monday: Shoulders/Abs (bent over row between sets)
    Tuesday: Off
    Wednesday: Chest/Arms (unassisted pull ups between sets)
    Thursday: Off
    Friday: Legs/Back (5 pushups between sets)
    Weekends: Off

    I really want to try this out, not taking breaks between sets but simply working another muscle group, please feel free to give me any advice, or maybe tweak my workout plan.. I will take all Ideas into strong consideration!! You guys are my leaders.. now lead me!
    Attached Images Attached Images   
    -DangerLace-

  23. Nice gams! I think you'll see some major improvements if you focus on legs for a full workout or maybe add one or two exercises like lunges or step-ups. My experiences with leg extension machines is that it tends to strain my knees at higher weights. Also don't neglect the hammies. Wouldn't want an imbalance of strength/size just working out the quads.
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  24. i really want you to try DC with legs. ive seen HUGE improvements in regards to physique. calves are more prominent and i can never get my calves to grow.

  25. Quote Originally Posted by R1balla View Post
    i really want you to try DC with legs. ive seen HUGE improvements in regards to physique. calves are more prominent and i can never get my calves to grow.
    Yeah I understand I don't really have a huge problem with getting my calfs to grow..
    -DangerLace-

  26. 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

  27. 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

  28. 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-

  29. 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!


  30. 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
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