thaiboxgirl79
Shut up and LIFT!
Ok thought I would Introduce myself...
I'm New to Posting Here but a few People might know me from other boards.
I'm 5'3" 164 19% BF Had a Baby 6 months ago
Off Gear for 2 years I usually weight around 145 at 12 %BF I'm a strength athlete, but have been told for years I should diet for a show. Thinking about it..
Work out Program I Live in BFE Nevada Over 150 miles from a gym or the nearest Walmart. My dining room is my gym I have a Olympic weight set, bow flex and dumb bells, stepper, and two dogs that need walking in the mountains.
I work 24 on 12 off 24 on 4 days off repeat 3 times get 7 days off.
Workout split
1. Squats, Lunges, Calf
2. Bench, abs, Forearms, Reverse Hypers
3. Deadlifts, Hypers, Back
4. Shoulders and Biceps
I base my workouts on my one rep max for the main compound exercise. I keep track of my overall volume to ensure I continue to stress my body.
Calculated 1RM at 315 No Belt, Straps over 225
135-8
185-6
225-6
235-5
255-3
265-2
275-2
285-2
295-fail
275-1
245-2
255-2
265-2
265-1
285-1
Hypers
BW x 20 BW x 20
Wide Pull ups
8
8
6
4
3
3
2
NEG 5
45 Min Cardio 5 am. Going to do 45 Cardio at 8 PM
I'm not scared of getting big.. I'm in the middle of a power phase. Next week I change to endurance for two weeks for muscle recovery... I'll be working at 40 to 60 % of my ORM
I'm New to Posting Here but a few People might know me from other boards.
I'm 5'3" 164 19% BF Had a Baby 6 months ago
Off Gear for 2 years I usually weight around 145 at 12 %BF I'm a strength athlete, but have been told for years I should diet for a show. Thinking about it..
Work out Program I Live in BFE Nevada Over 150 miles from a gym or the nearest Walmart. My dining room is my gym I have a Olympic weight set, bow flex and dumb bells, stepper, and two dogs that need walking in the mountains.
I work 24 on 12 off 24 on 4 days off repeat 3 times get 7 days off.
Workout split
1. Squats, Lunges, Calf
2. Bench, abs, Forearms, Reverse Hypers
3. Deadlifts, Hypers, Back
4. Shoulders and Biceps
I base my workouts on my one rep max for the main compound exercise. I keep track of my overall volume to ensure I continue to stress my body.
Calculated 1RM at 315 No Belt, Straps over 225
135-8
185-6
225-6
235-5
255-3
265-2
275-2
285-2
295-fail
275-1
245-2
255-2
265-2
265-1
285-1
Hypers
BW x 20 BW x 20
Wide Pull ups
8
8
6
4
3
3
2
NEG 5
45 Min Cardio 5 am. Going to do 45 Cardio at 8 PM
I'm not scared of getting big.. I'm in the middle of a power phase. Next week I change to endurance for two weeks for muscle recovery... I'll be working at 40 to 60 % of my ORM
