Sonyacele bulking log
SonyaCele
Posts: 2,841 Member
Hi, thanks for starting this group! I'm starting week 3 of about a 3 1/2 month bulk portion of a year long program. My ultimate goal is powerlifting, so i am focusing mainly on strength. I completely tore my acl in my right knee the beginning of the summer, so leg day has been a challenge while i rehab, but i'm slowly building strength back up.
I took a set of before pics , but there is no way i'm sharing them until i have a decent set of afters to compare them to!
My program is legs and shoulders on Mon and Thurs, Chest and arms and lats on tue and fri. Core and stretch, recovery, on wed, and sun. Active recovery on Sat with light conditioning. I try and get in some yoga on sunday, i definately need more yoga. I work with several trainers 5 days a week. I get in 30-60 minutes a day cardio either the stationary bike, light jogging or swiming. I'm limited because of my knee injury.
i currently take a multi vit, glucosomine, BCAA's, Glutamine, fish oil, and creatine. I'm eating all clean, oatmeal, egg whites, some fruit , lots of non starchy veggies, whole grains, a little bit of dairy, and lots of lean turkey.
I dont know if i'm doing this right or not, but thats what i'm doing. I'm looking foward to learning a lot from everyone on here !
I took a set of before pics , but there is no way i'm sharing them until i have a decent set of afters to compare them to!
My program is legs and shoulders on Mon and Thurs, Chest and arms and lats on tue and fri. Core and stretch, recovery, on wed, and sun. Active recovery on Sat with light conditioning. I try and get in some yoga on sunday, i definately need more yoga. I work with several trainers 5 days a week. I get in 30-60 minutes a day cardio either the stationary bike, light jogging or swiming. I'm limited because of my knee injury.
i currently take a multi vit, glucosomine, BCAA's, Glutamine, fish oil, and creatine. I'm eating all clean, oatmeal, egg whites, some fruit , lots of non starchy veggies, whole grains, a little bit of dairy, and lots of lean turkey.
I dont know if i'm doing this right or not, but thats what i'm doing. I'm looking foward to learning a lot from everyone on here !
0
Replies
-
In to follow! Your arms are killa!!0
-
Good luck with the rehab. I can't wait to follow your progress!0
-
In to follow!0
-
In!0
-
Tagging0
-
Week three of my program is in the books! I have already increased my weights in just these three weeks, its a great feeling. Although part of the increase is due to the reduction of reps, it still counts as an increase! I pinched my shoulder during my flys today, i'm gonna ask my trainer if i really have to do flys i dont like how my shoulder feels when i do them. I'd old and creaky and things make weird noises.
Saturday mornings i do an over all conditioning/cardio/jumping around type gym class for an hour in the morning. And sunday is a 100% day off lay in bed and rest all day with the exception of one hour yoga. And monday it starts all over, week 4.0 -
My program does the same thing. Embrace the increase!0
-
Week four , complete! This weekend will be a active recovery class in the morning, then rest and yoga on sunday and more rest.
I had weight increases again this week. So much of this lifting is all in my head, if i think i can lift more, i can do it!
I'm still eating everything in sight! i just hope my hunger is from lifting and not just cause i like to eat. I'm really focusing on eating healthy and staying away from those naughty processed flour and sugar carbs i'm constantly craving. I am going through two whole turkey breasts a week. Whole, both sides!
I need to get in some more cardio, i've only been getting about 3 days a week , just because i dont have the time. i need to make the time and get in at least 5 days. Cardio every day except leg recovery days. Oh and i've been sitting in the steam room at the gym, that always feels really good on my aching body.0 -
Sounds like everything is going really well!0
-
well I was gonna post this tomorrow but I'm so excited I wanna post early. I went into the city today and had a, pro power lifter spend some time with me. what an experience. he rearranged my form a bit, showed me a solid training program, and he got me lifting more than I have. he kept saying add a ten on each side. I've only increased 5 at a time , 2.5 on each side. I was freaking out that he was increasing me 20 at a time ! but I did it! he said I could and I did!! it's an awesome feeling. and now I'm so sore, every muscle in my body had to work. I love it! he said I can come back any time I want for coaching. I'm so happy to have this opportunity.0
-
lucky!0
-
That's wonderful Sonya!0
-
wow, how fun! What a great experience and what a great resource.0
-
What a fantastic opportunity! That is so awesome!0
-
That's awesome!! You can do so much when you push through not only physically but mentally! Great job and hope you go back soon!0
-
That is really awesome!
Isn't it amazing how much we limit ourselves with just our own mental blocks??0 -
How cool! Good for you!0
-
Sweet deal!! Good for you:drinker:0
-
well here's my little NSV of the day. I squatted to parallel with 100 pounds, a bunch of sets of them, and it felt sooo good, my quads got burned up !!. My squats suck lately because of my tore ACL knee rehab so this is huge for me to to actually get to parallel. And my knee doesnt' even hurt. I've been doing body weight squats to the ground a lot, and heavy squats but not to low. So now I feel like im' actually making progress with them , finally! My next goal will be to get that 100 pounds to the ground, i hope it doesnt' take too long. And then i'll start adding some big girl weight on the bar!
I can't believe how much muscle strength i lost blowing out my knee, but bad leg is almost as big as my good leg... still about a 1/2 inch difference... but better than the 2 inches it was a few months ago.0 -
Week five is done! weights increased on everything! even my body weight increased lol. One more week of this program, and then a deload and then onto the next six weeks, which i think is max weight 2-4 rep range. I'm excited about it!0
-
Well done!0
-
You are killing it! Your squat NSV is amazing, and increasing all the weights is awesome!0
-
week six and this program complete!!! i'm out of the 5-8 rep range and taking a week off and dropping into the 2-4 rep range for 6 weeks. i'm so excited to start maxing out weights! its gonna be fun.
On monday i'm gonna take progress pics, i dnot think 6 weeks is gonna be enough time to notice any difference, but we'll see. I'm also going to take measurements. I use bodybuilding.com to keep track of my measurements, it actually works really well becuase if i wrote it down somewhere i'd lose all my info over the years, i love that it keep track with dates and make graphs and stuff. other than that, i dont liek bodybuilding.com , too many adds and sponsor stuff, nothing seems real on their forums.
i'm also going to get an official weight on monday. But from what i can tell i'm up 7 or 7.5 lbs, that includes a creatine water gain that i'm thinking is about 5 pounds, that would give me a true increase of 2-2.5 over 6 week or just under a half pound a week which would make me super happy. even if i'm closer to .5 or .6 a week, i'd be happy. I hope its lots of muscle!!!!
My lifting gains make me sooo happy!!!!
deadlift started with sets of 165 and ended with sets of 205 and a one time pull of 225 just for fun.
bench started with sets of 85 that fell apart until i coudln't even lift the bar, and today i did 12 sets of 105 with energy to spare! I also pushed 120 at home one time, and i am sure i can do more but my dumb boyfriend wont spot me. I wanna try 135 just to see if i can do it, i might be able to?
squats... well they suck .. I'm still rehabing my acl that i completely tore in june of this year. my squats started at 65 not so low , and i ended up with 100 pounds below parallel. So there is progress, just very slow. i dont wanna take any risks with my knee at all.
so thats today's endorphin filled log!0 -
I'm with ya on the creatine gain LOL. Honestly, sounds like you're right on track. Definitely take pics!0
-
today i started my new 6 week program, i'm in the 1-3 rep range, omg its soooo heavy! we started today with dl's and squats and accessory work. my squats are still in the higher rep range due to my bad knee, but on Saturday i met with a power lifting coach and she rearranged my squat stance , got my knees way out and my *kitten* way way down below parallel. She also got me unracking the bar the right way, apparently i was unracking wrong and woudlnt' last long at heavier weights. So i got lots of stuff to practice. She taught me how to do good mornings to work on firing my glutes and said to add them to my routine. I'm going to see her again in two weeks to go over my bench. And she told me to get a power lift belt . so i ordered the one she said to order and its on its way !!!
I still need to take measurements and pictures and log my 6 week progress, i haven't had time, maybe tomorrow i can get to it. I did measure my bad leg, its still an inch smaller, when is that quad gonna grow? argh.0 -
So cool that you had some work with a powerlifting coach! I could probably use some form feedback myself as well as assistance in how to improve. Don't know where to find such a person locally though...0
-
That's so cool! What did she say about racking for the squat? I'd love to know. As for the leg, do you do any single leg work? Maybe single leg leg presses on just that side? Or rear foot elevated split squats?0
-
That's so cool! What did she say about racking for the squat? I'd love to know
Me too!!
0 -
I want to know more as well!!!!0
-
I highly recommend if you can find some kinda qualified lifting coach, get some sessions. Not someone at a gym that says they are a certified trainer, but a real tried and true lifter. Someone in the sport , not someone with a certificate working at the local YMCA. Its worth every penny.
so unracking, i was unracking with one leg in front of me, almost like a lunge unrack. She had me go directly under the bar and actually squat it up the inch or so , with both legs. She said when i get super heavy i wont be able to lunge it up. So i squat it up with both legs, and then step straight back with my right food a few inches. Then step my left foot into its squat position and then step my righit into squat position. If that makes any sense. So its three steps. Step back, then step into squat position. And she has my legs spread way apart , i had them too close so my knees were bending in front of me and i coudln't go low. She spread my legs, toes pointed out about 45 degrees, and now my squat is more from opening my hip and my knees go way out of the sides, and i'm able to get really low with no knee pain. i guess its like a sumo squat? My hip abuctors got a workout.
i do some single leg stuff, single leg dead lifts i was doing some pistol squats with the TRX but my bad knee makes it hard for me to do a lot of single leg stuff , which sucks. I do side lunges with a slider , but i have to have a piece of pvc pipe to hold me steady. I'm getting into it a little more as its healing its just a long slow process. Its a matter of everything being fully healed before i put too much on it. my tore acl is only 6 months old. i dont do any leg presses, do you mean on the machine? i dont use machines at all, everything is free weights so far. She wants me to start usingsomething called a Glute Ham Raise contraption, but i dont know if my gym has one and i'm not sure i can use it because i requires straightening my legs with weight on them, and i wont ever be able to do that with a tore ACL. Everything i do has to have my knee bent slightly, or i'll collaspe. I struggle even with KB swings. and the snap foward and knees locking, its not good.
Oh and i deadlifted sets of 225 on monday woohoo!!!! heaviest sets ever! a month ago i dl 225 one time and if felt like it was bolted to the ground, and now i'm doing sets!0
