The Female Terminator Strikes Back Armed with ANís Ultimate Cutting Stacks
- 04-27-2008, 02:58 PM
Guejsn: If you had the time .. I was sort of interested in a rough estimate of your bulking cycle ? Macronutrients per day as well as a sample workout ?
My girl is wanting to gain a couple pounds in her upper body; mainly arms, shoulders and upper back. I'm working her out doing compound exercises in the 12-15 rep range for 3-4 sets each, but now that I find a girl who's actually finished a bulking routine with great results, I am ALL EARS !
(Don't mean to steal your thread by any means .. )
- 04-27-2008, 04:00 PM
As for gaining in the upper body, she needs to make sure that she is also doing the major exercises like squats and deadlifts (I usually did 4 x 6 of squats before I did my shoulders or arms, since that is where I wanted to gain mass), since these are the exercises that raise your natural growth hormone and testosterone levels the most (and if you gain in your legs, you should gain in your upper. I am lucky that I don't need to do that, but if I work legs I build muscle FASTER if I do). I stuck to 16 sets of 8-10 reps (sometimes as low as 6, especially if I did any legwork) for each bodypart and did a 4-day-split (shoulders, arms, back, and chest). Also, you need to lift HARD and HEAVY (I always lift as heavy as I can, EVERY session; and if I can get out 10 reps at a weight I will INcrease it. Many girls are afraid of lifting heavy, because they think that they will bulk up huge, but that's so NOT going to happen!) And focus on compound, multijoint exercises, like dips (triceps), presses (shoulders), pull-ups (back and biceps), bent over rows, etc, as opposed to isolation exercises (IMO these are a waste of time unless you are trying to get a pump!).
Plus, I noticed that my delts, arms and upper back started looking better once I started boxing again (seems to do this BETTER than any weights I've ever done for them!), so maybe she could give that a go a couple a times a week.
Everyone needs to experiment to find what works for them. Anyways, good luck to her. If she does it right, she can gain those "couple of pounds" in a week or two!
04-27-2008, 04:41 PM
I saw this title and thought Easy was running ANOTHER log
Just kidding Easy!
Great to finally see some estrogen action on the board. I'm sure you'll get more feedback than you're ever gonna want! Good luck.
04-27-2008, 04:45 PM
No, I was part of the NZ team for 4 years.
Starts today. I will post towards the end of my day usually.
04-27-2008, 04:50 PM
04-27-2008, 05:09 PM
04-27-2008, 05:49 PM
04-27-2008, 05:57 PM
04-27-2008, 06:20 PM
04-27-2008, 06:23 PM
04-27-2008, 06:46 PM
04-27-2008, 06:49 PM
04-27-2008, 07:00 PM
04-27-2008, 07:12 PM
04-27-2008, 07:37 PM
04-27-2008, 11:52 PM
0500 - HIIT Rollers:
a. 2 min @ 108-110 rpm in 39x18
b. 2 min @ 110-112 rpm in 39x18
c. 8 x 20 sec efforts/10 sec easy
d. 2 min @ 108-110 rpm in 39x18
e. 10 min @ 110-112 rpm in 39x16
Yep, so made it a little harder today. First time taking RPM and NeoVar with Drive pre-cardio, so...My first couple of efforts were up around 65-70 km/hr, and then the rest dropped back to 50-60 km/hr. They weren't as hard as they have been over the last couple of weeks (I'm actually really 'enjoying' them now, as much as one can enjoy their lungs burning and legs screaming, LOL). By the end of it I was covered in a slick layer of sweat, and vascularity was real good.
0600 - Shoulders/Abs (1 min recovery, except after Abs - 30 sec recovery):
1. BB SP 4 x 8-12
2. DB SP 4 x 8
3. DB LR 4 x 10
4. Inc DB RR 4 x 10
5. Abs 4 x [a. rope crunch x 15, b. weighted crunch x 15]
Definitely noticed the increased vascularity pretty much after my second set. Pump was strong and came fast, too. As with the last few weeks, on my second set of BB SP, there was a sharp pain in my right delt insertion (**** it!), and instead of gradually dissipating over the course of the session, it only got worse. Despite that, I kept pushing, asking my body to lift more than last week (suffered a bit, but hey, it's worth it). I might stop with the BB SP for a week or two, just to see what happens (just to be on the safe side; wouldn't want to **** anything up TOO much...)
0712 - Stretch 22 min.
Sleep - Time and Quality: ~2150-0350 (waking at 0315, and then damn it, I must have been half asleep, turning the alarm off), so ~6 hours sleep. It took me ages to go to sleep, but when I did, it was deep and unbroken. No dreams this time; my mind was a blank blackness.
Mental Alertness/Focus: Yep, been there today. Managed to get my coding system all done for my meta-analysis, something that has been giving me problems for the last few weeks, so yay for that. Now to go through and find the data to calculate Cohen's Effect...
Energy: Apart from the small late rising, energy has been great all day. No faltering or sudden fatigue. I was actually surprised at my energy on the rollers this morning, since yesterday I was pretty knacked when I went to bed. Energy in the gym was smooth, unlike the bouncy ball that I have been lately (might have been my mood, but still...)
Motivation: Switched on and turned up to 'high'!
Mood/Aggression: There was a gritting of teeth in the gym. And stuff from yesterday has made me want to beat the **** out of a boxing bag. Apart from that I have been in a state of calm, quiet, almost 'blank' today.
Libido: Quietened down a little. Surprising, considering the last week, when it was yelling for attention almost ALL the time...
Strength: Small increases.
Quality of Training: Despite the pain in my right delt/bi, training was good. Pleased with it. Want to get out sprinting again, though, for HIIT this week.
Pump and Vascularity: Strong pump in anterior and lateral delts and biceps (I always get a pump in my biceps when I do shoulders; odd that). Pump lasted for a couple of hours post-gym. There were knots in my forearms before I even walked into the gym, and they just got bigger. Vascularity in biceps getting stronger, too.
Muscle Hardess/Density: Arms are the hardest they have ever been to date.
Body Composition and Look: Delts, arms, and upper back continuing to look as though leaning. And calves are looking better since I have been on a bike again.
Overall Sense of Feeling: Flat...My right delt/bi hurts, even when it is still at my side (yes, it's making me almost pissed off; maybe that aggression WILL show sometime today!)...Other than that, I'm fine. As always.
04-27-2008, 11:55 PM
04-28-2008, 12:03 AM
04-28-2008, 12:17 AM
04-28-2008, 12:53 AM
I am, too, enjoying this ride ! Loving the great amount of detail you're putting into this log, and your dedication is admirable !
04-28-2008, 08:52 AM
Look at getting some Melatonin if you're having difficulty falling asleep. I've tried a heap of different things and find this to be possibly the best supplement for insomnia. Before using it I'd usually spend 2-4 hours trying to drift off at night, which resulted in about 4 hours sleep. Now I'm out like a light. Plus it's only a couple of dollars for a bottle that lasts a few months
04-28-2008, 05:34 PM
04-28-2008, 06:10 PM
04-28-2008, 06:33 PM
good luck, nice to see another lady on here that takes her training seriously. Great physique and good luck with the log.
04-28-2008, 11:49 PM
04-28-2008, 11:50 PM
0430 - 5.5km Run:
So, the warm weather is back (the cold spells last week must have been a once-off thing), real muggy; yes, even THAT early...I started off ok, doing my first km in 4.15 minutes. Despite feeling good, my second km was a bit slower, at 4.28 minutes. Still felt ok. I was fine right up until ~15 minutes, when I had a sharp pain in my left side (no, not a stitch, but just as annoying). The last 2km were done at a very slow pace of 4.72 min/km (yes, very GRRRR). By the time I got home I was so nauseous that I just curled up into a ball for ~10 minutes before showering. Interesting run, though; I haven't noticed myself slow that much (or as rapidly as I did) in a while.
0523 - Stretch 21 min.
0600 - Arms (1 min recovery at the end of each superset):
1a. Weighted Dips 3 x 10, 1 x 8 SUPERSETTED WITH 1b. DB ZC 3 x 10, 1 x 8
2a. Flat CG BB BP 4 x 8 SUPERSETTED WITH 2b. DB ZC 4 x 8
3a. DB FP 2 x 8 SUPERSETTED WITH 3b. DB CC 2 x 14 per arm
4a. V-Bar TPD 2 x 12 SUPERSETTED WITH 4b. Cable BC 2 x 12
I was still feeling nauseous when I walked into the gym (but that gradually went as the session continued). My legs were trembling noticeably from the time I began my first set of DB ZC right until the end of the session (and afterwards for about an hour!). And it didn't let up either, but just got slowly worse, until I was shaking all over and getting quite heated. There were a few moments when I felt myself start to space out and I had to shake my head to refocus. However, despite all that, I managed to INcrease my weights in each exercise (except with the Cable BC; my arms were ****ed by then!). Didn't feel too much of a pump in my triceps today, but had a wicked one in my biceps and forearms (must 'tip' wrists a little more in DB ZC, so NO forearm is used at all). Didn't do any DB HC, since my forearms seemed to be getting well done over with the DB ZC and Cable BC. Nausea returned driving home.
Sleep - Time and Quality: ~2215-0315 (waking at 2302 and 0101), so ~5 hours of broken sleep. Each time I woke I wasn't even sure whether I'd actually been sleeping or not (it certainly didn't FEEL like it). When I got up for good my eyes were all bloodshot and tired.
Mental Alertness/Focus: Bit spacey in the gym, and really having to concentrate. Bit blank until after lunch. Been working away slowly at my meta-analysis (****ing thing is taking forever!)...sigh...
Energy: My energy levels have actually been ok; except for a brief time after the gym, when I fell asleep on the couch from 0815-0835 and then again from 0841-0911.
Motivation: Still high. And still asking for more than my body seems to want to handle...
Mood/Aggression: There was a time last night when I suddenly got real angry for almost no reason at all. But apart from that, still flat, really.
Libido: Nope; he's gone into hiding for the time being. Maybe tomorrow...
Strength: Still making progress FORward.
Quality of Training: Run was shoddy. But I was pleased with the gym (goes to show that you can still do a good session even when you feel like crap!)
Pump and Vascularity: Awesome bicep and forearm pump in the gym; almost painful at times. Vascularity has been great since I got up; veins are sitting on top of my skin.
Muscle Hardess/Density: Good.
Body Composition and Look: Upper chest looks like it's leaning out.
Overall Sense of Feeling: In the car on the way to AND from the gym (but not IN the gym; strange) my right delt/bi started to hurt again, and no matter what I did the pain burned away, until it eventually disappeared just before lunch. My tummy has been nauseous all day, and has little burn marks on it from my wheatie...But I'm still ok...Hanging in there...
04-29-2008, 12:16 AM
04-29-2008, 09:43 AM
Holy Sh*t you got popular fast...lol.
Well howdy stranger...it appears you have developed quite the fan base over in a short amount of time...lol. Running the log on both forums eh? MMM...well I'll chip in on both. Hey fellas, be prepared...she can be vicious...lmao. . Nice to see you getting involved over here to girl.
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
04-29-2008, 10:54 AM
04-29-2008, 12:17 PM
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