Bar_Belle's HARD WORK PAYS OFF Training Log

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  1. #1
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    Bar_Belle's HARD WORK PAYS OFF Training Log

    Hi, everybody! I have missed the posting the grind. Made some choices that lead to some changes. Just like life. This is an unsponsored log. Focus is on the work.

    My goals have not changed. Here they are to recap from 7 weeks ago:

    Goals for this log

    1. Increase muscle mass
    2. Lower body fat
    3. Increase strength


    Tools

    1. Body measurements
    2. Max Press/lift
    3. Visuals


    Training Plan
    Weights 7/days week
    Cardio 6/days week
    Abs x250 eod.

    I'll post my training sessions daily. They will vary little, if at all. They are not for my entertainment. They are for growth and improvement. Lather rinse repeat. Cardio is the same approach. I have 6 different sessions outlined for a designated day. Fridays I have off for cardio. Abs are ad lib.

    Starting Stats
    BODY:
    Height: 5'73/4"
    Weight: 149
    Body Fat: 16.6%

    Shoulder Girth (2" below clavicle)
    Relaxed: 42"
    Flexed: 457/8"
    Waist: 31.5"
    Hip: 38"

    MAX PRESS/LIFT:
    Bench Press:185 lbs
    Squat:225 lbs
    Deadlift:205 lbs

    My goal is t to decrease BF to 14% wo any loss of weight. Anyimprovement in the numbers I've listed is a win. Now for the part most folks wanna see...Pictures! Stay tuned.
    I will post the before pics again. I think I still have some.

    Will evaluate progress in early November.


  2. #2
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    How could I possibly not be in!?!

    You're my motivation girl!! Kick some butt!

  3. #3
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    Hee hee. Yuppers! Thanks!

  4. #4
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    Click image for larger version. 

Name:	ImageUploadedByTapatalk1411784256.366377.jpg 
Views:	137 
Size:	57.5 KB 
ID:	10074

    This is actually recent.

  5. #5
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    You look great. Keep up the hard work.

  6. #6
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    Subbed.

  7. #7
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    Yes....


    jelly of your striations

  8. #8
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    You just wait! Tomorrow is leg lovin'. Rolling in we soreness and fatigue from Thursday lunge/squats. Cannot wait to post up.

  9. #9
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    Quote Originally Posted by jerseydevil View Post
    Subbed.
    Thanks, JD

  10. #10
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    Quote Originally Posted by bar_belle View Post
    Click image for larger version. 

Name:	ImageUploadedByTapatalk1411784256.366377.jpg 
Views:	137 
Size:	57.5 KB 
ID:	10074

    This is actually recent.
    looking great!!

  11. #11
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    subbed

  12. #12
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    In on this.

  13. #13
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  14. #14
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    Saturday Leg Lovin'

    Legs
    Day 2
    Leg Extensions (Toes Out)
    5x15 90 lbs *Up 10 lbs

    Bar Squats
    1x5 115
    1x5 135
    1x5 185
    1x5 205
    1x5 225 (yeah I did)

    Leg Extensions (Toes In)
    5x15 90lbs *Up 10 lbs

    Bar Squats
    1x5 225 lbs *Up 20 lbs
    6x5 215 *Up 10 lbs
    Superset w DB Deadlifts 7x11 35 lbs

    Lunge Down and Back on Green Mile


    Comments: A friend of mine sent me a message right before I started lifting. He said, "make it hurt." Well timed words. That's what I did. Started w increasing leg extension weight. I'm particular about the exercise. I see folks playing teeter totter on the extension machine. Bodies bobbing up and down looking for leverage. When butt is planted on seat and and I'm not holding on for anything other than balance, quads are worked like a mutha. Funny how isolating for the muscle means work. (I started as bouncer on extensions). I'll be at 90 lbs for a bit. Had the sweet idea of using 225 for my 7 sets of squats...not so much. Not quite there yet. 215 got me a lot of work.

    By the way, my traps are my bar pad. I don't wear a weight belt. That's what my locked core is for. Now, when I get 285, I may wear one...bwaaahahahaha 285.... Saturday cardio in a bit...did I mention I'm glad to back on board (pun intended)?

    NOTE:I lift for the muscles size I want, not the size that I have...in my mind.

    Pic from 2 weeks ago.

    Attached Thumbnails Attached Thumbnails IMG_1513-private.jpg  

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    You are lucky to have such a friend

    235 next week

    Sent from The Mothership

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