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Princesses punisher log

Get Shredded!
Mrsrobinson said:
Nice work sweetie :clapping:
your looking great and im glad to hear your feeling good about how it all went as well :)
Click to expand...
Hey sister!!!! We all miss you! Yeah I finally stopped weighing myself every day. Dropped the carb cycling and finally got signed up for monthly 3d scans and I get 4 dexa. So I will find out what my bf% actually is and my LBM.

Prepared for me to be humbled

Shit we should start a game everyone throw a damn guess out there

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awwwww, hell NO ;) Im not guessin LOL
Just saw your note - :paddle: oh sooooooo NO ;) someone is really lucky to have escaped that crazy ass

gymprincess1989 said:
Hey sister!!!! We all miss you! Yeah I finally stopped weighing myself every day. Dropped the carb cycling and finally got signed up for monthly 3d scans and I get 4 dexa. So I will find out what my bf% actually is and my LBM.

Prepared for me to be humbled

Shit we should start a game everyone throw a damn guess out there

Sent from my SM-G955U using Tapatalk
Click to expand...
 
Mrsrobinson said:
awwwww, hell NO ;) Im not guessin LOL
Just saw your note - :paddle: oh sooooooo NO ;) someone is really lucky to have escaped that crazy ass
Click to expand...
Rofl. . Right!!!!! That shows serious physcotic behavior. Those are the kind that kill you as you sleep when you decide you wanna get out!!!!

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Squats-
3 warm up sets
Micro set 1- 275lbs
Micro set 2- 295lbs
Micro set 3- 315lbs (missed 1 rep)
Micro set 4- 275lbs
Micro set 5- 225lbs (pause rep set)

Hip thrusters modified with step
-1.5 plates each side 5x10

Angled leg press (10 of each style = 1 set)
- single leg
- feet all the way together
- feet up top
- 2 plates 3 sets

Lying leg curls
5x15 pause and squeeze

Leg extensions
3x15 pause and squeeze.


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Bench
135lbs 10
155lbs 5
185lbs 5
205lbs 5
225lbs 1
185lbs 7,6,6
135lbs rest pause 8,
Incline db
65lbs 10
75lbs 5
80lbs 3
70lbs 5
50lbs 10
Incline db flys
40lbs 10
50lbs 8,9,

Cables all variations

Abs

1.5 protein shake post workout

Post workout meal 4 oz steak 1 cup of rice
Honey chipotle salmon.

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Higher volume workout last night

Incline ezbar skull crushers
70lbs 20,15,10,12
Ez bar curls
50lbs 20,10,,10,10
Db tricep presses
70lbs 20,15,15,10
Db hammer curls
25s 15,15,15,12
Cable tricep push downs straight bar
90lbs 12,12,12,12
Isolated db curls
-20lbs 20,15,15,15
Double arm tricep kick backs
30lbs 12,10,10

Every morning starts with a protein shake followed by breakfast 2 hours later


MACROS: 41c 8f 47p ( steak and potatos with a dallop of light daisy)

My training has already headed towards my bulk style training but not full force until I can get my diet to match.

Let's grow!!!! and not get fat
66c753b20d1f9ae354fcc7f3f90757bb.jpg
a62f542664449f033017cbe17f5dbc49.jpg
6016e0490ef39761987a7928993df432.jpg
296bc09d50100aaaf3fdf6a2ff29c05e.jpg


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gymprincess1989 said:
Higher volume workout last night

Incline ezbar skull crushers
70lbs 20,15,10,12
Ez bar curls
50lbs 20,10,,10,10
Db tricep presses
70lbs 20,15,15,10
Db hammer curls
25s 15,15,15,12
Cable tricep push downs straight bar
90lbs 12,12,12,12
Isolated db curls
-20lbs 20,15,15,15
Double arm tricep kick backs
30lbs 12,10,10

Every morning starts with a protein shake followed by breakfast 2 hours later


MACROS: 41c 8f 47p ( steak and potatos with a dallop of light daisy)

My training has already headed towards my bulk style training but not full force until I can get my diet to match.

Let's grow!!!! and not get fat
66c753b20d1f9ae354fcc7f3f90757bb.jpg
a62f542664449f033017cbe17f5dbc49.jpg
6016e0490ef39761987a7928993df432.jpg
296bc09d50100aaaf3fdf6a2ff29c05e.jpg


Sent from my SM-G955U using Tapatalk
Click to expand...
I think I missed it.

What's the training split and ideas behind it going to be?
 
I can't remember if I laid it out yet in my log but my ideas are as follows.

-All big lifts will be 5x5 switching between regular style and doing macro and micro sets

-1 week out of the month will be a rep goal. So it will a little lower of a weight than i am using for the 5x5 and i will be going for a total of 50 reps.
- All other free weight exercises will the 4-8 rep range
- machines and cables are generally used for finishes

Will be doing
- legs
- back
- chest
- arms and shoulders (circuit style)
- full body (circuit style)

Every other week
- legs
-back
-chest
-back ( with dead)
- legs or arms and shoulders

The actual days are in no paticular order and some things may be swapped depending on how I feel and what's going on.

Also will be throwing in some tabata training after lifts.
Montego1 said:
I think I missed it.

What's the training split and ideas behind it going to be?
Click to expand...

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gymprincess1989 said:
Higher volume workout last night

Incline ezbar skull crushers
70lbs 20,15,10,12
Ez bar curls
50lbs 20,10,,10,10
Db tricep presses
70lbs 20,15,15,10
Db hammer curls
25s 15,15,15,12
Cable tricep push downs straight bar
90lbs 12,12,12,12
Isolated db curls
-20lbs 20,15,15,15
Double arm tricep kick backs
30lbs 12,10,10

Every morning starts with a protein shake followed by breakfast 2 hours later


MACROS: 41c 8f 47p ( steak and potatos with a dallop of light daisy)

My training has already headed towards my bulk style training but not full force until I can get my diet to match.

Let's grow!!!! and not get fat
66c753b20d1f9ae354fcc7f3f90757bb.jpg
a62f542664449f033017cbe17f5dbc49.jpg
6016e0490ef39761987a7928993df432.jpg
296bc09d50100aaaf3fdf6a2ff29c05e.jpg


Sent from my SM-G955U using Tapatalk
Click to expand...

Still looking good and killin it GP!
Keep it up!


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IML Gear Cream!
gymprincess1989 said:
I can't remember if I laid it out yet in my log but my ideas are as follows.

-All big lifts will be 5x5 switching between regular style and doing macro and micro sets

-1 week out of the month will be a rep goal. So it will a little lower of a weight than i am using for the 5x5 and i will be going for a total of 50 reps.
- All other free weight exercises will the 4-8 rep range
- machines and cables are generally used for finishes

Will be doing
- legs
- back
- chest
- arms and shoulders (circuit style)
- full body (circuit style)

Every other week
- legs
-back
-chest
-back ( with dead)
- legs or arms and shoulders

The actual days are in no paticular order and some things may be swapped depending on how I feel and what's going on.

Also will be throwing in some tabata training after lifts.

Sent from my SM-G955U using Tapatalk
Click to expand...
So basically on big lifts you try to beat your goal once a month?

Why not focus on weekly progression?
 
Montego1 said:
So basically on big lifts you try to beat your goal once a month?

Why not focus on weekly progression?
Click to expand...
No lol. The once a month switch is just to break from the really heavy lifting.

Anytime a 5x5 is completed in full I add 10lbs to squats and deads and 5lbs for bench.

Then throughout I will take a day and go for prs of course.

My goals for this next bulk end is
250lb bench
350lb deadlift
350lbs squat



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gymprincess1989 said:
No lol. The once a month switch is just to break from the really heavy lifting.

Anytime a 5x5 is completed in full I add 10lbs to squats and deads and 5lbs for bench.

Then throughout I will take a day and go for prs of course.

My goals for this next bulk end is
250lb bench
350lb deadlift
350lbs squat



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Click to expand...
Ahhhh ok I'm picking up what you're putting down.

Do you enjoy 5*5? Years ago I did the madcow variant since it's geared more towards bbing, and it was ok but I just got bored.
 
Montego1 said:
Ahhhh ok I'm picking up what you're putting down.

Do you enjoy 5*5? Years ago I did the madcow variant since it's geared more towards bbing, and it was ok but I just got bored.
Click to expand...
Yeah I really like it. I have added a bunch to my lifts by using it. But each cycle I bulk once I add so much weight I go to a 5x3 or a 3x3

I do both some body building and powerlifting.

So pretty much I want to lift like a powerlifter but not look like one lol. Just wanting a happy middle. ( being really strong and decent shape)

I know I will never be the strongest ( not willing to give up my look)

I know I will never be the leanest ( not willing to give up my strenth)

I am hoping the macro and micro lifting to will help to minimize fat gain some, along with the circuit training and tabata training I throw in.

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gymprincess1989 said:
Yeah I really like it. I have added a bunch to my lifts by using it. But each cycle I bulk once I add so much weight I go to a 5x3 or a 3x3

I do both some body building and powerlifting.

So pretty much I want to lift like a powerlifter but not look like one lol. Just wanting a happy middle. ( being really strong and decent shape)

I know I will never be the strongest ( not willing to give up my look)

I know I will never be the leanest ( not willing to give up my strenth)

I am hoping the macro and micro lifting to will help to minimize fat gain some, along with the circuit training and tabata training I throw in.

Sent from my SM-G955U using Tapatalk
Click to expand...
Check out the mad cow template.

It might be perfect for what you're doing.
 
Back tonight

Deads
135lbs 10
185lbs 5
225lbs 5
315lbs 3
Macro micro sets
275lbs 2,2,1 (3 sets)
Hammer straight bar lat pull downs
160lbs 10
190lbs 6
220lbs 4
205lbs 6
Low rows hammer bar
165lbs 8
195lbs 6
210lbs 5
195lbs 6
T bar row pause squeezes close and far grip
1 plate 10
1.5 plate 15,15,15,10,12

Post workout
1.5 scoop shake
Post workout meal
62c 32f 52p
2 honey chipotle salmon 2 cups antioxidant blend20181101_212601.jpeg

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Get Shredded!
Hello everyone!

Got my dexa scan today and will upload info in a bit. As well as a 3d scan. I have to say the dexa isnt exactly where I wanted to be but I was informed the it reads the bf% 3-5% higher since it's all fat including visceral and brain etc.

Anyways most likely training will be legs. Had to fast for the test so we are at lunch
8oz steak 1 cup of rice
47c 13f 56p

Pretty excited to have an accurate starting point. This test breaks down so much and has tons of data. Best part being is it much more accurate then a bf scale or those GNC machines. 20181102_114857.jpeg

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Ok back with a followup. So after being able to figure out my LBM, I was able to more accurately calculate my TDEE. So it looks like from my other calculation I was off by 250 calories which is huge! But what is done is done and I have a baseline of where I am starting at. Will still be moving forward with my bulk although a little down with this new information. But now I believe I can work towards even better changes with having my hand on more info.

Below is my dexa info. Now I cant compare this to my other stuff since it isnt 100% accurate but it somewhat lines up. Dexa is 3-5% higher with bf since it's all bodyfat.

Theres is no "good" number for visceral fat as 0 would be ideal. However below .80 for women is what they would call "good"

There is very detailed info so I can see fat and muscle for each body part etc. This info will really help share true progress of short comings and I am very excited. It doesn't get anymore honest or real! 20181102_125324.jpeg20181102_125347.jpeg20181102_125422.jpeg20181102_125512.jpeg

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Here is my 3d scan. *DISCLAIMER*

This is me 100% real. No posing, no lighting, no flexing. Just me as me as you see me on the couch, walking through a store me being the most vulnerable real me. But I really like this board and there are some great people on here so here it is and let's head to a better me!

Positives I taken from this
- almost 15 inch biceps!
-.75 hip to waist ratio


But I know. I can do better!Screenshot_20181102-120741_Samsung Internet.jpegScreenshot_20181102-120732_Samsung Internet.jpegScreenshot_20181102-123458_Samsung Internet.jpeg20181102_124113.jpegScreenshot_20181102-120935_Samsung Internet.jpeg

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Your doing great GP. Don’t get discouraged. We all start somewhere and once we know our baseline we keep pushing forward and improving as we go. The knowledge and experiences that we have will help us to grow, intellectually and spiritually. Never feel bad about doing your best.


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Definitely doing good! You came about about what I expected honestly. You finally have a real baseline now so it'll be much easier to get your diet right! Makes a world of difference.

Doing good, keep going strong!
 
gymprincess1989 said:
Back tonight

Deads
135lbs 10
185lbs 5
225lbs 5
315lbs 3
Macro micro sets
275lbs 2,2,1 (3 sets)
Hammer straight bar lat pull downs
160lbs 10
190lbs 6
220lbs 4
205lbs 6
Low rows hammer bar
165lbs 8
195lbs 6
210lbs 5
195lbs 6
T bar row pause squeezes close and far grip
1 plate 10
1.5 plate 15,15,15,10,12

Post workout
1.5 scoop shake
Post workout meal
62c 32f 52p
2 honey chipotle salmon 2 cups antioxidant blend

Sent from my SM-G955U using Tapatalk
Click to expand...

Holy crap, time to step my game up. You're doing great.
 
Push50 said:
Your doing great GP. Don’t get discouraged. We all start somewhere and once we know our baseline we keep pushing forward and improving as we go. The knowledge and experiences that we have will help us to grow, intellectually and spiritually. Never feel bad about doing your best.


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Click to expand...
Thanks push. Yeah I know I need to keep postive. I need to remember what I have been through and where I started my journey. I can still remember barely being able to walk around a store without getting out of breath.

The hardest part of it all is pushing through this with an eating disorder. You know you cant live without food lol. The alcohol was easy to give up.

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GarlicChicken said:
Definitely doing good! You came about about what I expected honestly. You finally have a real baseline now so it'll be much easier to get your diet right! Makes a world of difference.

Doing good, keep going strong!
Click to expand...
Thanks! Yeah the 250 calories I now know about will help a bunch. Let's make this bulk great with great mass gain and minimal fat . Did you ever get your cheat meal? I need some pics. I will have to run through your log.... I better be seeing some food

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Fridays leg workout
Reverse v squat
Warm up sets 2 plates 10 4 plates 10 6 plates 5
8 plates 5
Working sets 5x5
10 plates
Hack squats
Warm up sets4 plates 5
Working sets 5x5
6 plates
Angled leg press up high feet together SS calves
Working sets 3x10 of each
8 plates
Angled leg press SS calves
Working sets 3x10 of each
8 plates

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