Love's Post-Holiday/Wedding Blitz (aka cut-log)
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I think in a cut you should be including some low rep stuff for preservation of LBM. You aren't going to be gaining any mass as a female in a deficit no matter what rep range you choose. It's all about preservation and IMO some lower rep stuff should be included.
I'd typically do something like 5/3/1 or madcow 5x3 with some assistance stuff in the 8-12 range to keep all bases covered.
Fair enough if you love your cardio. Love your food too so I guess that works well
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Chris--thanks. Can you be more specific? Like what kind of split? how many working sets total each workout? That kind of thing.0
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1. salmon patty and steamed cabbage.
2. my beautifully stocked fridge for the week
3. egg patty topped with canned salmon and swiss cheese
4. lentils and rice0 -
Beautifully stocked fridge indeed! Holy crap. And great pics of your food, it's always nice to see what others are cooking up. I'll try to post some too.0
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Thank you! 0
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yay for food pics
I'd go 5/3/1 with one lift per day. Pick your 2 assistance exercises based on your goals. If you have a lagging body part aesthetically or if you feel you have an area to improve for the main lifts ie. **** bench lockout you would be focussing on tricep work. 3 sets of 8-12 for these.0 -
Chris--okay, that makes sense. But with "one lift" pet day plus assists wouldn't I essentially be doing a 4-5 day split? Or do I do the sane workout every time I hit the gym?
Say the main lift is deads today...plus assists, could I do bench tomorrow plus assists? Is there a resource for this?0 -
Yesterday I let my temptations get the best of me and wound up eating bunches of garbage so today Ill eat lighter to offset tge indulgence. ill be back to my normal schedule tomorrow. Should be good for lifting today--I'm doing legs. Yay for squats.0
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Leg session today (fasted..I was tired...really really tired)
barbell wide stance squat
145 x 5
95 x 15
75 x 15
Leg Extension --2 sets
50 x 15
Leg Press - 4 sets
120 x 15
Walking Lunges
45 pound barbell-20 steps
45 pounds
25 pounds
Calf Raises
100 x 15
80 x 15
60 x 15
Plie Squat
25 x 15
25 x 15
10 x 150 -
So today is abs, arms, cardio. I'll take pictures of my food today--eating the same thing basically all week.0
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nice session
article on 5/3/1 here.
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength0 -
great article. thanks! 0
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Yesterday I weighed in at 112.8. Woohoo! Today is shoulders and cardio. We are supposed to get a storm so I'm hoping the gym doesn't close tomorrow.0
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Still here...snowed in for the past few days--classes and gym cancelled because the streets have to be cleared. The worst snow storm in 100 years or something like that (for my town). Anywho..I did well on Saturday, ate like a fool on Sunday (700g of protein in a single day..no kidding), and Monday I did REALLY REALLY well, today I'm going to kick *kitten* too. So, yeah! I'm motivated and on it!
My sweetie pie is coming on Thursday (Valentine's Day) so I am extra motivated to be on track--the alternative is being OFF track and feeling discouraged/insecure about my body--we don't want that. Even though 1 day is not going to make a HUGE body difference it does play with psyche so I'm going to work on feeling good! 0 -
tagging to follow along.
Sorry Love, missed when you first posted the thread.0 -
tagging to follow along.
Sorry Love, missed when you first posted the thread.
no worries beautiful! 0 -
respect for that protein intake!
And glad to hear your BF is coming back. Is he still on MFP?0 -
Chris--Yeah he is but just less frequently. He's working a lot lately. Thanks for the support!
YAY back at the gym tomorrow! Think I'll train legs or maybe full body. I haven't decided yet.0 -
Going for full body. Ill post the deets when I'm done.0
