because weight lifting made me bulky
Replies
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Looking great! Amazing job0
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Stunning!! Only word that fits! Fantastic work!0
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Gorgeous!0
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Congrats! You are absolutely adorable!0
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Wow - this was just what I needed to see! Thank you, and way to go!!0
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Those are awesome results love to see the girls in the weight room.0
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Such an amazing inspiration!!! I'm lifting 3 days a week split routine.
Do you think you could share your routine with us? I'm terribly curious!
Sure, 4 day split for me. I lift as heavy as I can that particular day.
Day 1.
Deadlift 5x5 (Usually somewhere between 155#-185# depending on how I feel... Eating at a deficit, I don't expect gains but they are definitely welcomed.)
Pull Ups are good too if you can (:
Isolations:
Lat pulldown close grip 3 sets of 8-10 reps
Seated cable row 3 sets of 8-10 reps
Bent DB Row 3 sets of 8-10 reps
10 minutes HIIT on eliptical
Day 2.
Bench 5x5
Isolations:
Skullcrushers 3 sets of 6-8 reps
Hammer Curls 3 sets of 6-8 reps
Wrist Curls 3 sets of however many it takes until i feel like i'm going to drop the weights
Concentration Curls 3 sets of 6-8 reps
Tricep pulldown for 3 sets of 6-10 reps for burnout (until you can't go anymore)
Pec flies machine for 3 sets of 6-10 reps for burnout
10 minutes HIIT on eliptical
Day 3.
Barbell Squat 5x5
Isolations:
Standing Calf Raises 3 sets of 12
1 Legged Hamstring Curls 3 sets of 6-8 each leg
Seated Calf Raises 3 sets of 8-12
& for burnout on leg day I'll either do:
Zercher Squats 5x5
or
Grab 2 25lb plates and lunge around the gym until I feel like I'm going to fall over.
NO CARDIO!
Day 4.
Standing barbell overhead press 5x5
Isolations:
Upright Shoulder row for 3 sets of 6-8
Side Lateral Raise for 3 sets of 8-10
Front Raise for 3 sets of 8-10
Barbell Shrugs for 5x5
Tbar shoulder row if I feel like my shoulders can take more for 3 sets of 6-8
10 min HIIT0 -
Did you aim to always eat 1300 calories a day regardless of whether you exercised or not??
I've been strength training for 2 months and just can't work out how much I should be eating!
Tough to say..
My maintenance right now is probably somewhere around the 1900's. I just aim for a ~500 calorie deficit right now because I'm still trying to get 15-20 more lbs off or end up at 14-16% BF.
If I feel like eating more on training days, I will. (:0 -
You look gorgeous!0
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Beautiful transformation! Way to go!0
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You look amazing.
Well done.0 -
I love love love this!!!!0
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GREAT JOB!! So Inspiring - I have always felt when lifting that my clothes would get tighter...but you have proved that wrong!!0
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You look fantastic!! Congratulations on your amazing accomplishment!0
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OMG you're HYUUUUUUUUGE
-ly awesome!!!!
:drinker:0 -
:O0
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Thank you so much for sharing your routine!! It is always so exceedingly helpful when fantastic ladies like you are willing to share their routines along with their lovely pictures.
You are a rockstar and deserve a million high fives! :bigsmile:0 -
Amazing job!!! Very inspiring!0
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Wow! Those are some awesome results! I have such a hard time getting away from trying to burn as many calories doing cardio as I can instead of focusing on lifting heavy. I even find myself trying to squeeze cardio in before and after a lifting workout and Ive had nowhere near your results0
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You look awesome! Great job!0
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Beautiful! :flowerforyou:
Your shoulders can still fit through door frames? :laugh:0 -
awesome!0
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Well done!0
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I've been on the fence about weight lifting and you, my dear, just pushed me over to the "yes" side. You look amazing. How do you feel now (physically) compared to when you were heavy?
It's funny because I still do the sideways shuffle through things I can definitely fit through now... Just be careful opening glass doors like in stores, I've slammed a few while flinging them open lately, lmao. Other than that I just feel in the best shape of my life and strong!0 -
You look fantastic. Nice work!0
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Amazing.0
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Beautiful!!!! Feel free to add me, fellow weight lifter!! I am a cardio addict too but I love weights too!0
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Fabulous!0
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BUMP! You are my new inspiration!!!0
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AMazing Transformation, do you lift really heavy ?
what kind of routine di you follow , your results are incredible . Congrats0
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