BeckieA’s BodyBlog

today I tried something different-1 exercise with volume and 2 regular exercises

Hammer Strength Leg Press 10 regular reps followed by 10 single reps off each leg then 1 minute rest

I did this 5 times and by the end of it my inner quads were burning like crazy. i really need to target this muscle more as I have a history of knee injuries that causes it to waste with no activity/weights,so I think I will have to come up with some different ways to integrate the single leg presses into my workout.

Then I went downstairs and did 3 x 10 of DB deadlifts-I really prefer these to regular deads as my hams get a fantastic stretch and really fatigue out fast. I also don’t have to go down as far to get a good contraction and that saves my lower back.

My last exercise was Swiss Ball Leg curls-these have been one of my favorite ham exercises for sometime now as they really burn out the muscle and today was no exception!

Then I finished with 5 mins on he bike just to get some of the waste products moving!

As with Fridays workout,I again drank the Xtend before and during my workout-even though I haven’t been taking it that long I feel less fatigued between sets and less fatigued the day after,so it looks like I’m onto something.

Unfortunately for me,I have always had a problem finding a protein powder that doesn’t react with my stomach-Whey concentrate is out,Soy Isolate is out,even most Whey isolates play havoc with my gut too and today I felt extremely heavy and uncomfortable after my whey isolate shake. So I think I’m going to have to go back to whole food and use other supplements for recovery and muscle retention and see what happens….

Yesterday I took some measurements and to my delight I discovered I had lost half an inch off my waist and hips,without even really trying. my training has been inconsistent due to illness so clearly all the walking has paid off! I’ve even had positive comments that i’m looking tighter so its all good

Yesterday I trained back and triceps so heres my workout:

Close grip cable row-pyramiding the weight up 12 12 12 6(heaviest weight in 8 months)

straight arm lat pressdown 12 12 14(really burned my tri’s and lat insertions!)

Single Arm DB row 3 x 8

DB Incline skullcrushers 12 10 10

Incline Prone row 2 x 8 1 x 9

Today I am hardly sore-really hard to believe considering my intensity and the only thing I can really put it down to is the Xtend which I drank before during and after my workouts. Usually after heavy straight arm pressdowns my tri’s hurt for 2 days but not this time…

I must admit the Lemonade Xtend is a bit sharper than what I expected-it almost has a lime-y taste to it and its quite strong,but I daresay I will get used to it Anything that allows this good a recovery is certainly worth the unusual taste

well I’m finally back at the gym.2 weeks ago I was struck down by a particularly nasty sinus infection which meant I couldn’t breathe properly let alone train..so I took it easy and just did regular walks instead…I’m feeling pretty good so today i’m going to do some back and triceps,since my last workout was legs.

I’m just starting the new Lemonade Xtend and it tastes GOOD! Just need a decent tasting vanilla protein now…hmmm..most of them are too vanillary and/or sweet so let me know if you hear of any good whey isolates that fit the bill!

I will also be starting a new supplement trial soon-so watch this space!

today i was busy at home so instead of going to the gym I put together some exercises at home:

Lunges up the driveway 3 x 15 (our driveway is steep)

Push ups off my push up bars 3 x 15

Chair dips 3 x 20

Side raises 3 x 10(slow)

crunches on my swiss ball

25 min walk

This wasn’t what i had planned but given I was swamped it was better than forgoing a workout at all!

My appetite is picking up too -good sign for my metabolism picking up-YAY!!

just waiting on my Xtend and NitroCharge to arrive then I will stack them with my creatine-woohoo!

Today i hit legs again and I really did well(for me!). 6 sets of Hammer Leg press(3 of each of unilateral and both legs). I really feel the unilateral is of way more benefit to me as it is hitting the glutes hams and quads at varying angles. I KNOW my glutes will be sore tomorrow!!!

next I hit the DB deadlifts-went up on last weeks weight and managed to maintain good form and flexion-The only thing I need to work on is more grip strength,but I’m sure that will come in time…

Third up was seated leg curls and boy did I burn out my hammys with these-12 reps at lower weight,10 at moderate weight,then a final 18 reps at burnout and yes they were fRIED!!!

Finally to finish up I did a couple of sets of bulgarian/Split squats sets and then 3 sets of lateral raises for my shoulders..so far so good with my shoulder but I’m still going to pace it and not overwork the anterior head..

Just did a light 5 min cycle on the bike to reduce the lactic acid in my legs so hopefully tomorrow I won’t be as sore!

Have just ordered some Scivation Xtend in Lemonade and I can’t wait to try it-I have heard so many rave reviews of this product that I just HAD to give it a go

today was just a short workout,since i really can’t do any heavy chest weights for the immediate timeframe.

I did Cable crossovers, 3 x 15 pressups and 3 sets each of BB curls and Incline DB curls-I’m actually surprised that I haven’t lost much peripheral strength at least in the small muscle groups so I think I will concentrate on more compound movements for the next 3 weeks and see how much base strength I can regain(except for chest and shoulders).

My latest workout went OK considering I hadn’t slept very well the previous 24 hours,just had alot on and my mind wouldn’t relax to fall asleep…

Anyhow, my workout:

DB tri extensions 13,10,10

Cable overhead extensions 12,9,9

straight bar pressdown(little rest) 3 x 12

Incline DB row 10,8,8

Front lat pulldown 3 x 10 (shoulder held up ok which was pleasing! )

Wide parallel bar cable rows 12 ,3 x 10

Recovery supps: 1x 200mg R-ALA,1×500mg Ester C (PWO and with evening meal)

One thing I am noticing with this week is my lack of muscle endurance so I have to be careful not to try too lift too heavy and run out of steam part way through the set..easy does it for these first 4 weeks of 07!

my hamstrings are feeling the after effects of my workout yesterday-lets just say sitting down and standing up takes a whole lot longer!! LOL  I’m experimenting with some recovery strategies and until I can afford to buy the Xtend I will have to be content with my protein shake,ester C,and R-ALA combo. My serratus is sore also from the lat raises-even though the muscles felt like they were only moderately taxed,the supporting muscles obviously felt it alot more!

My appetitie has started to pick up already so that is a good sign

today I did some legs and a little shoulders. As I said in my previous post I am coming back from an injury layoff and break from training so I’m taking things easy at least for the first month.

Hammer Leg Press (single leg) started with 45lb each leg and worked up to 110lb which I was quite pleased with. The last set was hard especially on my right side,which is my weaker leg.

next I hit some DB SLDL-really got a good stretch going in the hams and can feel them now which is a good sign

Seated leg curl-really surprised that I hadn’t lost any strength on these but given the burning sensation in my hams,I’m guessing I’ve lost a bit of endurance-got through 3 sets of 12 which I was pleased with

static lunges(holding DB’s)-I have always struggled with these because I have a 1.5cm leg length difference in my femurs which means I am off centre before I even begin. I’ve found the key to mastering these is activating my core when in position and doing so for the entire set.

DB side raises(seated)-I do these halfway between front and side as it seems to give me a better ‘feel’ than regular side raises,plus I also can’t cheat by bending my arms to the same degree-3 sets of 10 reps

Reverse flyes off incline bench-I put this on the 2nd pin from the bottom and really concentrated on the ’squeeze’ at the top of the movement.I didn’t need to use much weight to get them working either-3 sets of 12 reps

Then a final stretch of my hams and quads…

All in all it was a pretty good w/o-next on the agenda is Back and triceps