BeckieA’s BodyBlog

Well for the past 5 days I’ve been laid up with a tummy bug so no training nor much eating happening here However I AM starting to feel better today!

My workouts prior to being sick:

 Legs:

Plie Stance DB deads 5 x 8

Powerbag Squats 4 x 12

ATG Squats with Swiss ball 4 x 12-my butt hurt for 4 days after these

Leg Extensions 4 x 10

Swiss Ball Leg curls 4 x 12

Back

DB Row 5 x 8 each side

High pulley pulldowns to chest(close grip) 45 x 12

Low Pulley Row 4 x 8

Back Extensions 4 x 10

Shoulders

Hammer grip DB press(really worked the front delts well) 4 x 8

Pronated grip lat raises 4 x 10-these were HARD and I was SORE the next day

Reg lat raises 2 x 12

Front raises 3 x 10

Thats all folks-I’m off on vacation for 12 days -will hit the gym where I’m staying but no write ups for a wee while yet!

Got my essential supplies though-protein powder,Xtend and EFA’s!

my shoulders felt great and it was certainly one of the best shoulder workouts I have ever done…

 BUT

Today I was struck down by a migraine-not nice! they are totally unpredictable,nothing seems to be a trigger except stress,not even chocolate…no food would stay down but I’m reasting up now so hopefully I will be right in a couple of days to train.

Does anyone else get them? I’d be interested in hearing how you deal with them!

Thanks

Today I did mega volume on shoulders and boy am I tired!!! You should have seen the pump I got,wow,like nothing I’ve seen for a loooong time

Superset of Standing Smith Mil Press(6 x 7) and standing Lat raises (6 x

incline 3/4 raises 4 x 8

Reverse Pec dec flyes 4 x 12

then just for good measure 6 x 12 of tricep pressdowns!

I’m trialling out the periodised volume style of training,increased sets each week up to 6 sets then the next cycle is 6 reps 5 reps 4 reps 2 reps over 4 weeks. I definitely feel like I’m getting stronger with this type of training but I know at some point I’m going to have to level off to give my body a break because I am prone to ‘over-reaching’ or ‘over-training’ as its called.

I’m also finding the one serve of Xtend is no longer enough to satisfy my body during training,so from now on I will double the dose and see what happens. It really is an awesome supplement and I urge everyone to give it a go!

And the best thing about this training is this-

I am going up in weight but my measurements are dropping! Who said gaining muscle and losing fat at the same time is impossible? Not for me it isn’t!!

Well I got so busy I forgot to post my leg workout the other day so here it is now:

Friday 4 Jan

Hammer Unilateral leg press 5 x 8 each leg (I noticed I have a crunchy left knee,must be from all those old kneecap dislocations from years ago so I’ve gone back to the liquid glucosamine which is awesome!)

Leg Extensions 5 x 8 (both legs together,right knee felt a bit strange so I changed my foot angle to pointed out and it came right)

Wide Stance DB deadlifts 5 x 8 these are one of my fave exercises as they really fry the inner hammies and goodness knows mine need that lol)

Swiss Ball Leg curls 4 x 12

I may not seem like I’m doing alot of volume right now but I’m getting results and thats what counts right!! The whole leg is looking tighter and I have lost a half inch from my hips YAY!!!

Today(Sunday) Back

Free BB T bar row(using rope handle) 5 x 8-I love the free T-bars,they really hit the core,mid traps and rear delts well,one of my favorite exercises

Close grip pulldowns(sitting on floor of cable machine) 5 x 8 these really hit the rear delts nicely too and of course gives the serratus a good stretch

DB row 4 x 6 then 1 x 6 with heavier weight

straight arm lat pressdown-4 x 10-I love how these BURN the tricep/lat insertions out,that must be why my triceps are looking tighter.

I don’t generally do alot of tricep training now because my triceps dwarf my biceps in size and I really just need to lean them out when I cut later in the year. They still get some workout just not the heavy CGBP like I used to do!

Boy can I feel my delts today! When I flex up it hurtssss….

Here’s the workout:

 Superset of DB lat raises and seated Smith Military presses

1 x warmup 12 of each

1 x 8(lat raises) and 5 (mil press)

3 x 8(lat raises) and 7 (mil press)

3/4 incline bench raises(seated with bench 2 from upright position,arms halfway between side and front raise)

3 x 8 (this is deceptively hard and you can’t use much weight at all)

DB row 1 x 10 (start with weakest side) 2 x 8 2 x 6 (PB with weight!! ) I did these pulling slightly higher up the ribcage than traditional rows so it hit my rear delts harder.

Reverse pec deck machine 3 x 12  I still can’t get the ‘feel’ of this machine right so I may end up going back to my old favorites,the Swiss Ball reverse flye or the reverse incline flye.

 Tomorrow is leg day-first time I’ll be hitting legs since my migraine last week-ouch!