serapel Member

I weight lift about 4 days a week Day 1. Hip thrusts - 260 lbs 3 sets 10 Curtesy squats - 40 lbs 3 sets 12 Band work - clams, hip flexors, etc Day 2 Squats - lockdown piggy back my daughter 130 lbs 3 sets10 Deadlifts - 90 lbs 3 sets 10 Band work Day 3 - repeat of day 1 Day 4 - trainer (focus on glutes and legs) Barbell…

I’m so not offended by this post!!! Women always say they don’t want to get bulky and OP was just helping women understanding the diff. Posts like this actually help me understand better that as long as I keep my fat % at around 20% I will never look ‘bulky’. There’s absolutely nothing wrong with men helping women reach…

Have fun!! If you’re losing your balance, fall!! Always fall. Never try to recover as a beginner. I once twisted my lower back trying to recover and I fell hard and it took 5 months to heal.

I really like this thread too. Thanks for reviving it. Everyone has their own fitness goals; mine right now are to to gain balance, mobility and barbell squat strength while maintaining current body fat to stay soft.

I think my BF is about 20%?? I’m muscular but soft still. I honestly don’t like the defined look on a female, but I admire the hard work and dedication

I began kick boxing and HIIT and I lost my belly fat.

Ok guys. Here are my results pictures. I’m turning 50 in 5 months. I’m also wearing no make up, so avoid the face lol. This is me in a bikini today.

I am now hip thrusting 245 lbs. 300 lb goal for 2021!

To be able to squat 150 lbs. I’m 5’8” 128 lbs female age 49

Being the best mom I can be to my 2 babies and not give up on my marriage #familyfirst

When I was pregnant I was told to eat more and I had a hard time doing it. At 7 months pregnant my OB told me my baby was small and I should eat more. That scared me so I began eating full fat yogurt, nuts, added olive oil to everything avocados.... I personally hate eating like that!! I prefer to eat like a bird . If…

I prefer recomps but you have to eat clean. I have just begun a program with a PT once a week for squatting strength and I’ve been gaining muscle so it’s normal to be a couple of lbs heavier at first. If you eat clean, you won’t feel like you’re getting fat. The most I ever gained was 7 lbs over 6 months and then I did a…

I find disposable masks are easier to breath in. They are loser and more comfortable.

My Spotify thinks I’m a 1990s techno dance fan lol. I make my own playlists. I have 80s wave, 90s dance, 90s trance, 90s grunge, Latin music, today’s hits, Dead Can Dance playlist, Sade, Aviici mix, Sia mix, pop mix I’m a bag o’ nuts 😜

I had to develop glutes to get rid of knee pain

Thanks for your support

Do you have someone who can sit on your pelvis? Seriously. Last lockdown, I hip thrusted my 200 lb husband. I’ve also hip thrusted my kids lol They are 100 lbs each. Heck I’ll hip thrust anything that’s heavy lol Try this: https://m.youtube.com/watch?v=gIKjPa4qT_o

At the end of the sets, my trainer had me do 20 squats at 100 lbs. it seemed light after squatting 130 for 3 sets. The first set of 100 lbs I could only do 10. Funny how the brain works that way. I don’t mind weighing more as long as it’s muscle. I’d like to do 3 sets of 10 at 150 lbs unassisted. Do you think that’s a good…

Amazing!

Thanks!! This forum is great!! I’m training with a certified boxer/trainer during lockdown once a week. We’re working on squats. He says my form is good, but I can only squat 100 lbs unassisted...pathetic. He spots me at 130 lbs. I hope I get stronger squatting soon. My body weight is 128 lbs and 5’8”, so I’m tall and…

Thanks. Perfect

I do curtesy squats and they are great for shaping!!

Your certifications are very impressive!! We can all learn from you

Good for you!! Look at Bret Contreras videos on YouTube. I learned from his videos at first. If you have small booty, results take time. My bum didn’t begin to grow until I was hip thrusting 185 lbs. Good luck with your journey ;)

Hiya!! When my butt was a pancake, it was a dead squishy muscle and squats used to hurt my knees and build my quads. Did zero for my butt. After a year or so of heavy hip thrusts, I went back to squatting and my glutes were active and strong enough to carry the weight. My butt just looks normal now (SO UNFAIR!), but I’m…

I’m doing my hip thrusts at home. I was really lucky that my husband had plates and a bar in the garage. We pulled those rusty things out lol. I also purchased 2 45 lb plates I was lucky enough to find at Walmart. I have a bench also. I have about 290 lbs in plates before I max out ;) I’m thankful for my husbands rusty…

I was just thinking today that I have no close ups of when my glutes were really flat, but I can take a pic of my glutes now? I'm warning you...they are not very impressive due to crap genetics, but no more pancake for sure LOL Amazing weight of 315 lbs WOW!!! My goal is 300 lbs in 2021 to do 3 sets of 10. Hip thrusting…

Set small obtainable goals and then move to the next one.

I eat right before bed.

hey, I did a slow bulk over 8 months and gained 6 lbs. I am now cutting the extra fat that I gained and want to get down to 18% bf. I'm at about 19-20 now. Intermittent fasting works for me, but I do it differently. I can eat 2100 cals a day and still lose weight slowly, so I eat 800-900 calories before 6 p.m. and then eat…