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X-forcing my way into smaller pants!

Day 35 of X-force

Today's workout:

3x12

Squats
supersetted w/ Supinated BB Bent Rown

Split Squats
supersetted w/ Military Press

BB Incline Bench
supersetted w/ Standing Calf Raises


My workout today was very intense. Wow, my muscles are fatigued! It has been one of those days that at the end of my workout I am mentally totally pumped and ready to go again, but physically I am completely drained. I attribute the mental pump I get to X-force.

I was Squatting 135 lb, which is a 10lb increase since last week's 12 rep workout.

I also went up 10 lb in my Military since last week.

By the time I got to my bench I was only capable of pressing 70 lb, but that should eventually improve along with everything else.

Overall I feel pretty satisfied with today's workout. I really pushed myself and did the best that I could. It was intense, and very draining, but that is how every workout should be. :)
 
You, Resolve, and Viking are all making me excited about doing my next routine, which will be all supersets. The intensity during those workouts is just insane.
 
I rarely just do straight sets any more, supersets increase the intensity and aerobic aspect of training a terrific amount. Unless I am trying to bring up a specific, lagging lift or simply training for strength, supersets are my bread and butter.
 
I just don't see how you guys superset anything with squats. There is just no way I can do that. I don't know if I just go so balls to the wall with my sets, or I'm just a panzi. I push myself so hard on squats, when I'm done with a set, my main concentration is on not puking; I just couldn't stomach rushing over to another exercise.
 
Irish Cannon said:
I just don't see how you guys superset anything with squats. There is just no way I can do that. I don't know if I just go so balls to the wall with my sets, or I'm just a panzi. I push myself so hard on squats, when I'm done with a set, my main concentration is on not puking; I just couldn't stomach rushing over to another exercise.
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Sometimes you have to take a little break before going on to the next thing... I know how it feels after squatting heavy- major blood rush to your head, dizziness, nausia, the whole sha-bang. Blah!
 
Irish Cannon said:
I just don't see how you guys superset anything with squats. There is just no way I can do that. I don't know if I just go so balls to the wall with my sets, or I'm just a panzi. I push myself so hard on squats, when I'm done with a set, my main concentration is on not puking; I just couldn't stomach rushing over to another exercise.
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You build up a tolerance after a while - but at first, yeah, squats supersetted with something else is murder. Now, each superset just leaves me feeling like I'm doing HIIT - heart rate is up and I'm out of breath, but that's it.

My initiation to squat supersets were breathing squats with DB pullovers, 20reps each. Holy Cow did those kill me, but they got me conditioned for squat complexes quick.
 
Day 36 of X-force

Today's Workout:

5x6

Romanian Deadlifts
supersetted w/ Dips

Wide Grip Pull Downs
supersetted w/ Cable Skull Crushers

Seated Calf Raises
supersetted w/ Leg Raises

I performed amazingly in the gym- it was so unexpected! I just had it in me to lift heavy and I did! I've only taken 2 Caps of X-force, and I've been feeling great today! I've had all of the energy that I need. :thumbsup:

I went up 20 lbs in my Deads, to a total of 135 lb. I went in expecting to only lift 125 lbs, but it was tooooo easy! I felt like that was a huge jump, and I am very happy about it. :D

I pumped out body weight Dips once again, and I was using 110 lb for my Skull Cushers. I can use way more weight when doing Skull Crushers with the cables verses an easy bar. Something about the cables makes it easier.

Calf Raises were good. I have a really hard time working out my Calves. I have to use a TON of weight and do a lot of reps to work them out... and even then they are only sore for a little while. Resolve says it's 'cause they're strong, I'll take that. :D

I'm noticing more definition in my arms: Tris, Bis and even forearms. I was also noticing that my quads have become more defined...
 
Sweeeeeeet!

Getting those deads up to 135lbs is awesome! I love seeing women cranking out deads with a skillet on each side. The women at my gym are puny and can't lift much...at least the ones that are there when I'm at the gym.
 
Irish Cannon said:
Sweeeeeeet!

Getting those deads up to 135lbs is awesome! I love seeing women cranking out deads with a skillet on each side. The women at my gym are puny and can't lift much...at least the ones that are there when I'm at the gym.
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It is so unfortunate! I have never seen another woman lift more than about 70 lbs! 70lbs is a start, but they never go heavier!

It bugs me to no end that so many women are afraid to lift "heavy" because they don't want to look "manly"!
 
babywifey said:
It is so unfortunate! I have never seen another woman lift more than about 70 lbs! 70lbs is a start, but they never go heavier!

It bugs me to no end that so many women are afraid to lift "heavy" because they don't want to look "manly"!
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Most women are ignorant (and men too, when it comes to females and training). Hell, I had a lady in the gym the other day who DIDN'T believe that I lift heavier than most guys I know, simply because I am what most people call 'petite' and don't look like the Olympia physique female image that many associate with female bodybuilders.
 
Guejsn said:
Most women are ignorant (and men too, when it comes to females and training). Hell, I had a lady in the gym the other day who DIDN'T believe that I lift heavier than most guys I know, simply because I am what most people call 'petite' and don't look like the Olympia physique female image that many associate with female bodybuilders.
Click to expand...


It is true, and soooo sad!
 
Not much happened on Saturday and Sunday, in regards to X-force, cause I didn't take it! :)

But I was tired, especially Saturday. It was one of those lazy, relaxed days... it was a nice break.
 
Day 37 of X-force

This week I will be using as many sets as is necessary to reach a 5 rep max. I will hit the gym 4 days this week (Monday, Tuesday, Thursday, Friday) and be doing this.

Todays Workout:

Squats
Warmup- 95lb
1st set: 115 lb
2nd set: 135 lb
3rd set: 145 lb
Final set (max):155 lb

BB Flat Bench
Warmup- 45 lb
1st set: 65 lb
2nd set: 85 lb
Final set (max): 105 lb

DB Tricep Extensions
Warmup- 15 lb
1st set: 25 lb
2nd set: 30 lb
Final set (max): 35 lb

I was very pleased today with my Squats. I feel like I've made a lot of progress the last few months with them, and it was exciting to be able to move nearly as much as I weigh.

Bench was okay. I tried to get 110 lb up, but only made 2 reps before I gave out. Oh well. I went up about 20 lb more than what I pump for 4x6

Triceps Extensions were dumb. Blah... First of all they are an isolation movement, so the amount of weight I can lift is way less than compound movements. But I was having a hard time with the 35 lb, and it was only 10 lb more than my usual 4x6. Room for improvement.

X-force certainly gave me a kick this morning! I was so tired when I woke up, so I drank a cup of coffee with my cap and was set for the morning workout! :)

It seem as though I have lost a couple of pounds, according to 3 different scales the last few days. I've been weighing in at about 158 lbs. Haven't seemed to lose any strength, so I'm sure it is fat. :D
 
babywifey said:
Not much happened on Saturday and Sunday, in regards to X-force, cause I didn't take it! :)

But I was tired, especially Saturday. It was one of those lazy, relaxed days... it was a nice break.
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GOTTA get those down days in... As much as I love to train... I do love a few days off in a row!!!

Adams
 
Great job, BW!

So I'm guessing you and Resolve are both logging some PRs this week? You guys just curious where you are both at in terms of strength?
 
We're doing these particular workouts to give our CNS a break. We've been pounding them with lots of volume at high frequency, and this week is a drastic reduction in volume, giving us a chance to recover and prepare for next week, when we will actually begin some two-a-days here and there.

This is the "calm before the storm" or as Gandalf says, "the deep breath before the plunge" :O
 
Resolve said:
We're doing these particular workouts to give our CNS a break. We've been pounding them with lots of volume at high frequency, and this week is a drastic reduction in volume, giving us a chance to recover and prepare for next week, when we will actually begin some two-a-days here and there.

This is the "calm before the storm" or as Gandalf says, "the deep breath before the plunge" :O
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Gandalf? I had to google that... Lord of the rings??? SERIOUSLY?

fag :lol:

Adams
 
Resolve said:
We're doing these particular workouts to give our CNS a break. We've been pounding them with lots of volume at high frequency, and this week is a drastic reduction in volume, giving us a chance to recover and prepare for next week, when we will actually begin some two-a-days here and there.

This is the "calm before the storm" or as Gandalf says, "the deep breath before the plunge" :O
Click to expand...

It may be less than what you HAVE been doing, but it won't necessarily give your CNS a 'break'.

Also, BW, if you're wanting to increase your metabolism some more (when you get back into it), why not do your cardio in the mornings, and then resistance sessions in the afternoon (or vice versa), instead of 2 gym sessions per day?

But, going good so far. It's great to see another female take her training SERIOUSLY!
 
Guejsn said:
It may be less than what you HAVE been doing, but it won't necessarily give your CNS a 'break'.

Also, BW, if you're wanting to increase your metabolism some more (when you get back into it), why not do your cardio in the mornings, and then resistance sessions in the afternoon (or vice versa), instead of 2 gym sessions per day?

But, going good so far. It's great to see another female take her training SERIOUSLY!
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It is something I really want to try, more than anything. It seems like an intense training routine, and I'm curious to see how it works. If I find that I don't like it, I will switch it up. Thanks for the tip! :)
 
DAdams91982 said:
Gandalf? I had to google that... Lord of the rings??? SERIOUSLY?

fag :lol:

Adams
Click to expand...

I'm not a big fan of that series, but whenever I think of "calm before the storm" I think of that other quote by Gandalf. The first time I saw that movie and he said that, I nearly died laughing. The guy that played gandalf is gay and it just made what he said absolutely hilarious.

And Rosie, yeah, it's not a complete break for our nervous systems, but lower volume, lower frequency, more rest and overall lower intensity will help with both mental, muscular and neural recovery.

As for two-a-days, they're something I have done in the past, loved, and made great progress through. I have been planning to do them again for some time and BW has recently decided to give them a go as well. I was reticent at first, but she's got some experience in the weight room. I will be altering my routine up to fit her current capacities better and we will be changing our diets as well, to make sure we are getting proper nutrition. Her 2000kcal diet will not stay that way much longer.
 
babywifey said:
It is something I really want to try, more than anything. It seems like an intense training routine, and I'm curious to see how it works. If I find that I don't like it, I will switch it up. Thanks for the tip! :)
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It's ok. I used to do it. It splits your sessions up. Now, though, I perfer always to do cardio and resistance sessions in the morning, but 3-4 days a week if trying to cut up I will sometimes do a second cardio session of 20-30 minutes.


Resolve said:
...And Rosie, yeah, it's not a complete break for our nervous systems, but lower volume, lower frequency, more rest and overall lower intensity will help with both mental, muscular and neural recovery.

As for two-a-days, they're something I have done in the past, loved, and made great progress through. I have been planning to do them again for some time and BW has recently decided to give them a go as well. I was reticent at first, but she's got some experience in the weight room. I will be altering my routine up to fit her current capacities better and we will be changing our diets as well, to make sure we are getting proper nutrition. Her 2000kcal diet will not stay that way much longer.
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I would hope not, on a routine like that! Yeah, when I was doing stuff like that I didn't even HAVE to binge; I was eating 4000 cal/day EASY.

Good luck, both of you. Once Finals are over I'm going to be changing my routine up as well, getting back into double sessions (like I mentioned above to BW) to get ready for some photo shoots (and to make sure I'm in the best possible shape when I come over :D).
 
Day 38 of X-force

Today's Workout:

BB Deadlifts:
Warmup- 75 lb
Set 1: 85 lb
Set 2: 95 lb
Set 3: 115 lb
Set 4: 135 lb
Set 5: 155 lb
Final Set (Max): 160 lb

Supinated Cable Pull Downs:
Warmup- 75 lb
Set 1: 90 lb
Set 2: 105 lb
Set 3: 120 lb
Set 4: 135 lb
Set 5: 150 lb
Final Set (Max): 165 lb

Hammer Curls:
Warmup- 17.5 lb
Set 1: 20 lb
Set 2: 22.5 lb
Set 3: 25 lb
Final Set (Max): 27.5

I felt very energetic in the gym today. :thumbsup: I had so much energy, and I just kept stacking the weight, especially on my Deads.

I was shocked to find that I could Deadlift 160 lb! I suppose I shouldn't be, but I guess I have been underestimating my strength in that movement. Now I know! :)

Pull Downs were tough, but I got through them, and was happy to find how much weight I could pull... I think I did well in this area.

Curls weren't fantastic. I think after doing my Deads and Pull Downs my arms were pretty tired. And I just don't have very strong biceps...Once again, it is very much an isolation movement, and each of my individual muscles aren't very strong. But together they lift great numbers!!! :D
 
Thank you. :) When it came to my curls, I was barely able to make up 5 reps with 27.5 lbs. 2 times I got to 4 reps and couldn't get the 5th in! I was so angry :mad:, that the third time I tried curling 27.5 I was able to make it up 5 times with both arms...
 
I have a love/hate relationship with the burn I get from bicep curls. I think it's the most painful out of any exercise. Most exercises I can usually push through it and get an extra rep, but sometimes on curls it's just too much for me.
 
I didn't feel so much of a burn as I just felt unable to do it! I didn't burn, I just couldn't curl it up that last time. :(
 
Day 39 of X-force

Today was a great day in terms of energy. I was only on 2 caps. I didn't work out, so I have no PR's to report. :( But I have a couple of notes to make on X-force.

I have noticed that when I up my dose from 2 caps to 3 caps, the appetite suppressant in X-force is very noticeable. The last couple of days I have been taking 3 doses, and in the afternoons I haven't had any appetite- food really had lost it's appeal. Nothing sounded good. When I drop that third dose, though, my appetite is back to normal, and food actually looks good.
 
Day 40 of X-force

Today's Workout:

BB Lunges
Warmup- 65lb
Set 1: 75 lb
Set 2: 85 lb
Set 3: 95 lb
Set 4: 105 lb
Set 5: 115 lb
Final Set ( Max): 125 lb

Standing BB Military Press
Warmup- 45 lb
Set 1: 55 lb
Set 2: 65 lb
Set 3: 75 lb
Set 4: 85 lb
Set 5: 95 lb
Final Set (Max): 100 lb

Dips
Warmup: weight assisted 100 lb
Set 1: weight assisted 50 lb
Set 2: Body Weight
Set 3: BW + 5 lb
Set 4: BW + 10 lb
Final Set (Max): Body Weight + 15 lb (total of 175 lb)

This one was killer! I was shocked by how much I lifted- I set PR's on all 3 of these movements. :D

I found the BB Lunges to be easier than anticipated. I had never done BB before, so this was somewhat of a new movement. I tried BB Hack Squats, like Resolve did, but I couldn't get the form down at all... Oh, and how the hell do you guys lift that bar up with hair on your legs? OUCH!!!!

Military Press was a breeze. My shoulders have gotten so much stronger over the past few months and they can stand a lot more than I thought. I was very happy

Dips were awesome! I have never used a dipping belt before today. It was great to be able to actually add weight to my body... never thought I'd get there! I tried adding another 5 lb for my last set so that I'd be dipping BW + 20 lb, but I only got to 3 reps before my arms just gave way and I was no longer moving up. :( Still, I am happy with 15. :)

I tried taking 2 caps of X-force at breakfast, and the energy was amazing in the gym. I just felt really pumped and my heart rate was through the roof. I had so much determination all around. :cheers:
 
You will probably find that you will set PR's in almost EVERY session, if you're pushing yourself as hard as you can each time! If most people got out of the mindset that "it's too hard", or "I can't do it", then they'd be able to as well (sadly, they stay where they are for the most part). But, good to see that you're working hard, BW :)
 
Guejsn said:
You will probably find that you will set PR's in almost EVERY session, if you're pushing yourself as hard as you can each time! If most people got out of the mindset that "it's too hard", or "I can't do it", then they'd be able to as well (sadly, they stay where they are for the most part).
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It is true. I also think that nutrition plays a big part in gaining strength and making progress as well. Before I was "eating healthy" I wasn't doing nearly as well as I am now. I know that supplementing with BCAA's, Dextrose and Maltodextrin during workouts have helped me out phenomenally.
 
babywifey said:
It is true. I also think that nutrition plays a big part in gaining strength and making progress as well. Before I was "eating healthy" I wasn't doing nearly as well as I am now. I know that supplementing with BCAA's, Dextrose and Maltodextrin during workouts have helped me out phenomenally.
Click to expand...

Of course it does. IMO, DIET is the KEY thing when it comes to anything,from fat loss to mmuscle gain to strength, etc. Most people don't realize this and look to supplements before cleaning up their diet, and then wonder what they're doing wrong.

You're doing well. it's good to see a female wanting to do it right, and learning, and not allowing the majority mindset affect. You are the type of female I wouldn't mind as a client, because you're not afraid to eat big, lift heavy, and can take the truth about females and training, etc., and apply it!
 
Day 41 of X-force

Todays workout:

Romanian Deadlifts
Warmup: 85 lb
Set 1: 125 Lb
Set 2: 135 lb
Set 4: 155 lb
Set 5: 175 lb
Final Set (Max): 185 lb

Hammer strength lever row machine:
Warmup: 50 lb
Set 1 : 90 lb
Final Set (Max): 140 lb

I realized how easy the hammer strength lever row machine was when I was able to max out at 140, so I just went to plain old chest supported rows.

Chest Supported Rows:
Warmup: 25 lb
Set 1: 45 lb
Set 2: 70 lb
Final Set (Max): 80 lb

BB Bicep Curls:
Warmup: 30 lb
Set 1: 40 lb
Set 2: 50 lb
Final Set (Max): 60 lb

I am impressed with how much I was able to Romanian Deadlift. :) 2 months ago I would never have thought that I'd be able to lift that much weight- shows how strong I've gotten!

Rows were hard! My upper back is shot. Doing two types of rows really worked me out hard. Still 80lb isn't bad...

60 lb for Curls was sad. :( Recently I haven't been targeting my biceps much, so they haven't gained a whole lot of strength by themselves. 60 lbs was really hard for me to get up- barely made it! I've made a lot of progress elsewhere though.
 
Tomorrow will be my first day doing the 2-a-Day workout with Resolve. I am very excited about it, and look forward to taking X-force again since I've been off of it today and yesterday.

A change in my calorie intake will take place on my 2-a-days. Right now I am consuming about 2000 calories a day, but the days I work out twice I will be eating around 2900, so that I will be receiving the proper nutrients and energy that my body needs. Resolve has really helped me figure out the food and calories that will best fit my needs, and I am very grateful for that. :) I'll be starting with 2900 cals, and I'll adjust it as needed.

Look forward to posting how the workout goes, and how X-force helps me out! :D
 
Day 42 of X-force

Today's Morning Workout:

3x6

Squats
supersetted w/ Bent Rows

DB Lunges
supersetted w/ DB Military Press


This mornings workout was tough! I woke up earlier than usual so that Resolve and I could hit the gym at a reasonable hour since we'll be working out again this afternoon. I ate more food for breakfast, and got to the gym closer to eating than usual. I ended up feeling pretty nauseous. :( Blah. Felt like throwing up after the end of my first superset. I added more fat to my breakfast, which I am sure slowed down the digestion of the carbs as well. That all added up to a sickening workout. Oh well. I guess I'll just have eat earlier to let my food digest on these 2-a-days.

My squats were decent. I used 135 lb. :) Bent Rows were awesome. I used 90 lb for my first set and the last 2 I bumped the weight up to 105 lb. :thumbsup:

Lunges were done w/ 40 lb DB's. I thought about doing them with a BB, but I find the BB easier. I just wanted to do it the harder way. Don't know why, considering I was sick to my stomach. :( My Military Press was good. I used 35 lb DB's. :)

I was tired at first, but X-force really knocked that out of me in the gym. It is so good to have that stuff during this intense workout. I think it will really help me out on these 2-a-day's.

I will post tonight's workout, well, tonight! :) Should get to the gym around 5:30, 8 hours after this morning's. :thumbsup:
 
Day 42 of X-force

Night Workout:

2x12

Wide Stance Squats
supersetted w/ Supinated Bent Rows

Split Squats
supersetted w/ DB Incline Press

Last night's workout was great! I wasn't nauseous in the least.

I love wide stance squats, they really help a lot with balance and proper form. It is a lot easier to stay on my heals than when I do "regular". I used 115 lb for my first set, and for my second I bumped it up to 125 lb. 125 felt good, I know that I went past parallel on my second set, while only parallel my first.

Bent Rows were okay. my back was shot from this mornings rows, so I was only able to move 75 lb. :( Oh well, something to work on.

First set of Split Squats were amazing, and incredibly painful! I hate Split Squats. But my first set I used 35 lb DB's, and second I went down to 25 lbs. I usually split squat 25 lb, so I wanted to go really heavy first set, make some improvement there.

I used 35 lb DB's for my Incline Press.:thumbsup:

I was surprised by how much energy I had yesterday night. I thought I would be exhausted in the gym, but I wasn't. I didn't get tired until the drive home. But that is ok cause I wasn't working out! :)

Sorry I didn't get to post this last night. I got home pretty late and felt tired, so I hit the sack.
 
Day 43 of X-force

Today's Workout

4x6

Deadlifts
supersetted w/ Dips

Cable Tricep Extensions
supersetted w/ Supinated Pull Downs

Standing Calf Raises

I finished off with some ab exercises to target my lower abs.

Deadlifts were good. I used 125 lb for every set, which is a 10 lb increase since last time I did 4x6. :D Dips were body weight. I really think my triceps are getting stronger, cause the dips weren't as hard as usual.

Extensions were done with 50-60lb, and Pull Downs were done with 135lb.

I've been feeling like my lower abs haven't lost any fat the last couple of weeks, so I'm going to be doing more ab work to try to target that area. I'm sure I've made progress- it is particularly noticeable in my thigh, lower back, butt area, but the abs are just being stubborn lately. Hopefully this will help.
 
I work out at the gym.

My ab workout consists of leg raises (either hanging or laying on the floor), planks and another movement which I don't know the name of. I can explain it: I face the ground in push up position and place a ball underneath my feet. Then I roll the ball along with my legs up to my stomach, ultimately doing something like a sit-up, only reversed and also a lot better on the back and spine. :)
 
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