Recent content by valerie

I'm the one with the WTF's. Purely from frustration after reading the many posts from you. Yes we are here to help but you weren't paying attention!!! Instead of rambling on why not post up the exact w/o you are following. Include exercise, sets, reps and wts used. The cool thing about...

Thanks stone- that is one good read. Makes me feel good about what I'm doing and all I've achieved. Funny thing in my gym there are lots of older folks (older than me!!) and there are actually some on the machines. I do get looks as I'm pulling deads that obviously outweigh me. Something...

You really need to reread all the posts and do some research on your own. Most likely your diet is not up to par. Honestly why not post it up ? One week back in the gym??WTF!!!!! Really can not spot reduce or put big muscles on upper body and lean muscle on lower!!!!!!!! A better...

Glad to be of help to you. The effas ( essential fatty acids) are so very important. They really don't get much attention, but that is starting to change. No shortage of info on them. Good luck to you and remember to pass on this info on nutriton and lifting to your friends. We women need...

For the flaxseed oil ( high lignan type) I would try to take at least one tbsp per day. For fish oil its nice to get one that is high in epa and dha I would shoot for 2000mg per day of both combined. The epa and dha are what you want. With the flax the body can convert the essential fatty...

Hi Iron Maiden- I also am 45 and have been lifting for over 5 yrs and have been competing in bb for 4 yrs. Will tell you what worked for me was getting on a good, clean diet. Get enough protein, carbs and essential fatty acids from flaxseed oil or fish oil. Lift heavy as you safely can, allow...

Basically lift heavy, going for intensity not volume. May mean lifting only 3-4 times per week. Keep sets to a minimum, reps between 5-12 depending on lift and body part. Instead of using the typical three sets and 8 reps, by going heavier and balls to wall so to speak, you should not be...

Good info, I lift this way. What helps me is taking one week or so off every 8-10 weeks, keeps the old joints happy!!-valerie

Sumo squats, sumo deads, sldl, good mornings, pull thrus, glute ham raises. Hams and quads trained on seperate days. 5x5 on squats and deads. Yep most folks focus on quads and forget the back half!!!!-valrie