LittleLadyLifter's copycat cut for Thailand
Options
LittleLadyLifter
Posts: 12
HERE WE GO!!!!
Weight: 64kg
Measurements:
Neck 33.5
Chest 87
Waist 72
Hips 98
Thigh 59.5
Calf 36.5
Bicep unflex 30/ Flex 32.3
Weight: 64kg
Measurements:
Neck 33.5
Chest 87
Waist 72
Hips 98
Thigh 59.5
Calf 36.5
Bicep unflex 30/ Flex 32.3
0
Replies
-
Subbing for awesomeness0
-
Today: Drop it like a squat
Wendler 5-3-1 week 1 of cycle 2. 10th glute bridge on each set held for 1 minute. Legs & butt are dead!
Barbell Squat
50 kg x 5 reps
55 kg x 5 reps
65 kg x 5 reps
73 kg x 11 reps
30 kg x 48 reps
Barbell Glute Bridge
34 kg x 10 reps
34 kg x 10 reps
34 kg x 10 reps
Reverse deficit lunge with 20kg weight vest
20 kg x 10 reps each leg
20 kg x 10 reps each leg
20 kg x 10 reps each leg0 -
You forgot to mention that this was done on a sauna :-P0
-
You're already in amazing shape! Can't wait to see your progress.0
-
you're the cutest thing ever! And I have to agree you already look awesome
0 -
Wow! I'll be following you. You're quite the inspiration. How tall are you and what's your nutrition plan?0
-
I can answer that one as she's still asleep. 5'4" and minimum protein 100g, fat 40 to 60 and assuming for average cals around 1500.0
-
Thanks Chris - good trainer know's sleep is important ;-)
Massive week at work but still trained like a ninja! Average cals 1700 with 100P
Thursday - Kick boxing (none of this boxercise stuff - the trainer is ex world champ female kickboxer and HARDCORE!!!)
Friday - Cycle 2, week 1 of Wendler 5-3-1. Really loving this program :-)
Barbell Deadlift:
50 kg x 10 reps
75 kg x 5 reps
86 kg x 5 reps
98 kg x 5 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
The last three sets were paused at knees
Standing Military Press:
21 kg x 5 reps
21 kg x 5 reps
24 kg x 5 reps
28 kg x 8 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Chin-Up:
5 reps
5 reps
5 reps
Pendlay Row:
34 kg x 8 reps
34 kg x 8 reps
Stiff Leg Barbell Good Morning:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Ab Wheel
10 reps
10 reps0 -
Quality session!0
-
Thank you for responding. I appreciate it. Awesome workout session
0 -
3rd Feb 2013
Sunday morning training session - week 2 cycle 2 of Wendler 5-3-1 (Squat & Bench with assistance). Chris' 2 sisters and MummaDavey trained today too... We all lifted well and Chris' Mum is natural lifter!
Went to Chris' sister's tea party. Lucky I planned today as a refeed day... I ate EVERYTHING! 2500cals+
Barbell Bench Press
30 kg x 5 reps
32.5 kg x 3 reps
38 kg x 8 reps
41 kg x 10 reps
Barbell Squat
50 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
78 kg x 7 reps
Dumbbell Rear Lunge
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Hanging Straight Leg Raise
10 reps
10 reps
10 reps
Barbell Glute Bridge
37 kg x 10 reps
37 kg x 10 reps
37 kg x 10 reps
Last rep on each set paused for 1 minute
Lying Barbell Triceps Extension ("Skullcrusher")
12 kg x 10 reps
12 kg x 10 reps
12 kg x 10 reps
Eating a peanut butter protein ball in my new favourite shirt (thank you Chris)
Tea Party goodies - some heathly, some not
Japanese dish by chrisdavey
0 -
Sounds like an awesome day! How frequently do you plan to refeed? Also, how often will you be weighing in? I'm curious to know your rate of weight loss.
You and Chris are the most adorable couple--I love fit couples!0 -
One more question...what program do you use to post pictures? Do you upload them somewhere and then do the image address thing?0
-
One more question...what program do you use to post pictures? Do you upload them somewhere and then do the image address thing?
Upload to google plus or picasa and img it from there
Great workouts, great food, great company :happy:
BTW the 1rm calcs were 54kg for bench and 96kg for squat. Both above her actual PB so making great progress on 5/3/1 after 1.5 cycles.0 -
One more question...what program do you use to post pictures? Do you upload them somewhere and then do the image address thing?
Upload to google plus or picasa and img it from there
Great workouts, great food, great company :happy:
BTW the 1rm calcs were 54kg for bench and 96kg for squat. Both above her actual PB so making great progress on 5/3/1 after 1.5 cycles.
Sweet! That's awesome!0 -
5th Feb 2013
Week 2 cycle 2 of Wendler 5-3-1 (Deadlift & overhead with assistance). Was feeling great today and very inspired by Chris & his quality squats @ 175kg :-)
I have decided to do a deadlifting comp in 2 weeks so time to BRING IT!
Cals - 1669/152P
Barbell Deadlift
70 kg x 5 reps
81 kg x 5 reps
96 kg x 5 reps
105 kg x 6 reps
Sumo Deadlift
50 kg x 8 reps
50 kg x 8 reps
50 kg x 8 reps
Standing Military Press
20 kg x 5 reps
23 kg x 3 reps
26 kg x 3 reps
29 kg x 9 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
Ab Wheel (kneeling)
10 reps
10 reps
10 reps
Pendlay Row
37 kg x 8 reps
37 kg x 8 reps
37 kg x 7 reps
Stiff Leg Barbell Good Morning
29 kg x 10 reps
29 kg x 10 reps
29 kg x 10 reps
Parallel Grip L-Sit Pull-Up
5 reps
5 reps
5 reps
My deadlifts today
https://www.youtube.com/watch?v=KItjjptPylU
Handstands in the squat rack
0 -
awesome session babe That is a lot of stuff you did! 0
-
Still a bit of a chubba weighing in consistently between 62.8 and 63.9 over the last 3 days. After the refeed on Sunday I had 3 low days (av 1500 cals 100+P) then maintenance day Thursday (2000 cals 150+P). It was healthly taco night at my place - could miss out on all that great food, especially the roo mince!
I have decided to enter a deadlifting comp Sat 16th Feb so I will be eating at maintenance cals leading up to that. I have a 2 day bootcamp this week (just for fun) then my last deadlift session before the comp on Monday then REST & EAT!
I have been hitting the gym this week for my Wendler 5-3-1 (cycle 2 week 3 - max week) for Squats and Bench. Happy days! And of course doing handstand February too :-)
6 Feb 2013
Workout Summary
Barbell Bench Press
o 30 kg x 5 reps
o 35 kg x 5 reps
o 40 kg x 3 reps
o 45 kg x 5 reps
o 35 kg x 10 reps
o 35 kg x 10 reps
o 35 kg x 10 reps
Lying Barbell Triceps Extension ("Skullcrusher")
o 12 kg x 10 reps
o 12 kg x 10 reps
o 12 kg x 10 reps
Hanging Straight Leg Raise
o 10 reps
o 10 reps
o 10 reps
07 Feb 2013
Workout Summary
Barbell Squat
o 50 kg x 5 reps
o 60 kg x 3 reps
o 65 kg x 5 reps
o 72.5 kg x 3 reps
o 82.5 kg x 6 reps
o 50 kg x 10 reps
o 50 kg x 10 reps
o 50 kg x 10 reps
Barbell Glute Bridge
o 34 kg x 10 reps
o 34 kg x 10 reps
o 34 kg x 10 reps
Last rep on each set held for 1 minute
Dumbbell Rear Lunge
o 20 kg x 10 reps
o 20 kg x 10 reps
o 20 kg x 10 reps
o 10 each leg reverse deficit on 35cm box
Boxing
o 5 x 1 minute rounds with 30 secs rest in between0 -
bench 53kg 1rm and squat 99kg 1rm. Closing in on the 55kg and 100kg 0
-
Closing in on real bad-*kitten* territory here! :bigsmile:
Good luck for the comp on Monday too!0
