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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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Hi, I'm sort of new to the gym and here, but just wanted to say hello and have somewhere to log my goals/achievements/get advice.
I started going in the gym seriously about 2 months ago, I've had some really nice results which have obviously pleased me! I'm now coming to the point where ny newness is wearing off and I've just started a program which my boyfriend has helped me devise.
I've been training upper/lower split for the last couple of months, concentrating on big muscle groups (leg press, squats, pullovers, chins) with smaller exercises thrown in as well. Now I'm doing a similar workout but more concentrated - the same split, same concentration on big muscles - now adding in rows, glute ham raises and a machine akin to the decline bench press I've forgotten the name of - with sets of 5 x 5.
I only started the program yesterday, and have done my first upper section (yesterday) with lower today. I'm really enjoying the lower section at the moment, I love doing the squats and the GHR - I think mainly because initially I found them really hard to do (the squats in particular were a really difficult movement) and now it's coming together and really beginning to 'click'.
My general aim at the moment is to become leaner, lose fat (like everyone, of course!), build muscle. I want to drop another dress size (I've managed one already), and the stomach as is has got to go.
My aim at the moment is to get my diet in gear (I've been a bad girl for years, not eating breakfast), increase my protein intake (I use a whey protein shake with milk for postworkout, but now I'm properly getting into it my boyfriend has advised to have a small amount of milk and top the rest up with water), and get to a point where I'm settled into my program. Once that stuff is sorted, I'm going to take HOT-ROX to increase my fat loss.
Any comments/tips/encouragement/support gratefully received! |
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CBear84
Level 1
Join date: Aug 2008
Location: Ohio, USA
Posts: 2319
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id ditch the leg press and work on full rom squats. |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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CBear84 wrote:
id ditch the leg press and work on full rom squats.
What's a full rom squat? Is that a particular type of squat?
Why would you recommend ditching the leg press? Would you say that it's better to do squats over the leg press because squats work more of the body?
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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Dave_ wrote:
Pics or it didn't happen
As requested - though I have a long way to go and have only completed 2 micro cycles of my new program so far...
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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Sunny20 wrote:
Dave_ wrote:
Pics or it didn't happen
As requested - though I have a long way to go and have only completed 2 micro cycles of my new program so far...
And another |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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Sunny20 wrote:
Sunny20 wrote:
Dave_ wrote:
Pics or it didn't happen
As requested - though I have a long way to go and have only completed 2 micro cycles of my new program so far...
And another
And the last:
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Grneyes
Level 0
Join date: May 2009
Location: Illinois, USA
Posts: 1492
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Sunny20 wrote:
Dave_ wrote:
Pics or it didn't happen
As requested - though I have a long way to go and have only completed 2 micro cycles of my new program so far...
I have that exact same stomach. I frequently get asked when I'm due. :( Even my dad said I looked pregnant.:(( |
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wisefit
Level 1
Join date: Jun 2009
Location: British Columbia, CAN
Posts: 21
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Sunny20 wrote:
CBear84 wrote:
id ditch the leg press and work on full rom squats.
What's a full rom squat? Is that a particular type of squat?
ROM = Range of Motion |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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wisefit wrote:
Sunny20 wrote:
CBear84 wrote:
id ditch the leg press and work on full rom squats.
What's a full rom squat? Is that a particular type of squat?
ROM = Range of Motion
Thank you - I've just realised that's actually quite obvious, put it down to an early morning post!
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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Grneyes wrote:
Sunny20 wrote:
Dave_ wrote:
Pics or it didn't happen
As requested - though I have a long way to go and have only completed 2 micro cycles of my new program so far...
I have that exact same stomach. I frequently get asked when I'm due. :( Even my dad said I looked pregnant.:((
Dads are the worst. Parents always know the right (wrong?!) buttons to push. Though I suppose the tough love approach gives you no illusions about progress if it's not there!
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CBear84
Level 1
Join date: Aug 2008
Location: Ohio, USA
Posts: 2319
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Sunny20 wrote:
What's a full rom squat? Is that a particular type of squat?
Why would you recommend ditching the leg press? Would you say that it's better to do squats over the leg press because squats work more of the body?
I like squats over leg press because they work more of the body, they require more skill, and the weight you're moving is actually what you're moving. leg press is only 60-70% of the weight that's on it, due to angle and mechanism. |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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CBear84 wrote:
Sunny20 wrote:
What's a full rom squat? Is that a particular type of squat?
Why would you recommend ditching the leg press? Would you say that it's better to do squats over the leg press because squats work more of the body?
I like squats over leg press because they work more of the body, they require more skill, and the weight you're moving is actually what you're moving. leg press is only 60-70% of the weight that's on it, due to angle and mechanism.
That's what I would have thought, but thanks for confirming! I presume it's a good idea however to do both (not necessarily in the same workout, but generally), for the variation? |
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giterdone
Level 0
Join date: Jul 2008
Location: Nova scotia, CAN
Posts: 922
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Sunny20 wrote:
CBear84 wrote:
Sunny20 wrote:
What's a full rom squat? Is that a particular type of squat?
Why would you recommend ditching the leg press? Would you say that it's better to do squats over the leg press because squats work more of the body?
I like squats over leg press because they work more of the body, they require more skill, and the weight you're moving is actually what you're moving. leg press is only 60-70% of the weight that's on it, due to angle and mechanism.
That's what I would have thought, but thanks for confirming! I presume it's a good idea however to do both (not necessarily in the same workout, but generally), for the variation?
CBear knows her sh*t so I will let her answer your specific question.
In my case, leg press compared to squat results slower muscle growth, no carryover to squat or deadlift strength, has resulted in knee pain and more pressure on my spine than squats. Obviously, not a fan. |
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CBear84
Level 1
Join date: Aug 2008
Location: Ohio, USA
Posts: 2319
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Sunny20 wrote:
That's what I would have thought, but thanks for confirming! I presume it's a good idea however to do both (not necessarily in the same workout, but generally), for the variation?
when done correctly its not a bad idea for accessory work. there are better ideas, but leg press isnt a bad one. as long as you're not basing strength abilities from that one lift. when you can keep your spine neutral and dont let your hips pop up, and your thighs can damn near if not touch your chest, sure, go ahead. most people use it as a crutch bc they think squatting is scary. the xcuse you'll hear is, "Its bad for/hurts my knees/back"
CBear knows her sh*t so I will let her answer your specific question.
pretty sure i could pick it out of a line-up. |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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CBear84 wrote:
Sunny20 wrote:
That's what I would have thought, but thanks for confirming! I presume it's a good idea however to do both (not necessarily in the same workout, but generally), for the variation?
when done correctly its not a bad idea for accessory work. there are better ideas, but leg press isnt a bad one. as long as you're not basing strength abilities from that one lift. when you can keep your spine neutral and dont let your hips pop up, and your thighs can damn near if not touch your chest, sure, go ahead. most people use it as a crutch bc they think squatting is scary. the xcuse you'll hear is, "Its bad for/hurts my knees/back"
I see what you are saying. I'm not so concerned with strength gains as such, as my overall goal is weight loss (or I should say fat loss) but I'm well aware that the best way to do so is to increase strength. I guess I'm just trying to say that I'm not bothered about being able to lift 10kg more than the next person, as long as it's burning off fat and keeping me lean.
What would you say is a better idea? I'm guessing you might come back with dead lifts? That's something that I did initially, but as it's a lot of technique and I was doing squats as well, I dropped the deadlift at the time in favour of the squats. The thought process being that I wanted to concentrate on the squat technique (which I initially found very difficult) and also because the squat involves more of the body than the deadlift.
I did do deadlifts for the first time in a while last week when I was trying a circuit training idea in the middle of my usual program. From memory I was stronger (or at least more consistant with the weight) than I had been previously, but I did think my technique was not as good. |
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CBear84
Level 1
Join date: Aug 2008
Location: Ohio, USA
Posts: 2319
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squats and deadlifts compliment each other nicely!! i would include both!! however, i'll argue that the deadlift may not necessarily involve less of the body than the squat, but we all have our fav lifts!
http://figureathlete.tmuscle.c...
edit: now that i actually took a minute to check out your before and afters, i need to say congrats on the progress and definitely stick with it!!
also, you appear to have an anterior pelvic tilt, on top of being quad dominant. no, you don't have the "itis". all it means is that you should do some more stretching for your quads, specifically your hip flexors,
and lay off the squatting/quad isolation exercises for awhie (not completely, just throw them in as some accessory work), and give your hamstrings some time to catch up. it'll make your legs look more even, less bulky. |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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CBear84 wrote:
squats and deadlifts compliment each other nicely!! i would include both!! however, i'll argue that the deadlift may not necessarily involve less of the body than the squat, but we all have our fav lifts!
http://figureathlete.tmuscle.c...
edit: now that i actually took a minute to check out your before and afters, i need to say congrats on the progress and definitely stick with it!!
also, you appear to have an anterior pelvic tilt, on top of being quad dominant. no, you don't have the "itis". all it means is that you should do some more stretching for your quads, specifically your hip flexors,
and lay off the squatting/quad isolation exercises for awhie (not completely, just throw them in as some accessory work), and give your hamstrings some time to catch up. it'll make your legs look more even, less bulky.
Thanks for the encouragement and the info :-) I just moved to a new town and haven't got the internet sorted yet, so posting is sparse! Got a new gym also, so trying to work out a similar program on different machines. In terms of hamstrings, what I've previously been doing is this:
Lower 1 = GHRs with weight (up to 5kg so far) 5 x 5 initially, now progressed to 5 X 8
Squats in Smith Machine 5 x 5
(then my Upper 2 day comes in between)
Lower 2 = GHRs at a lower setting (don't know if this is the same on all GHR apparatus, I presume it probably is, but this one you can set the front part lower and lower, which makes it harder), started without a weight but now at 5kg, 3 x 10
Leg Press
On both days I also do other leg/lower exercises like Roman Chairs and Calf Raises
However, I just moved to a new gym and they don't have a GHR machine, but they do have a hamstring curl machine and also another one which will certainly do hamstrings even if it's not isolated for that - you stand in it and push back with one foot on a resistant weight. There must be a name for it, but I don't know it!
I'm concerned given your comments re: hamstrings catching up with quads that what I now have to work with won't be as effective - I know that GHRs are the best thing for hamstrings. I think my lack of progess in hamstrings vs quads is down to what I was like before, rather than the GHRs not working properly but it took me a while to get the GHRs sorted as I found it a difficult movement, so I was working the quads more before I got to the hamstrings properly, which may also account for the disparity.
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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CBear84 wrote:
also, you appear to have an anterior pelvic tilt, on top of being quad dominant. no, you don't have the "itis". all it means is that you should do some more stretching for your quads, specifically your hip flexors,
Not knowing what ypou mean about anterior pelvic tilt, I looked it up and found this: http://www.hesfit.com/...or-pelvic-tilt/ (not sure if that's going to be a live link or not, I'm getting used to the forum/posting stuff still!)
In reference to my other post re: the hamstring stuff I have available at my new gym, I'm wondering if the 'Bird Dog' exercise listed on that website is similar to the machine I described, with the resistant weight? If so, would you think that would be a good one for stretching my hip flexors?
I really appreciate your advice and encouragement, so let me say thanks again :-) |
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CBear84
Level 1
Join date: Aug 2008
Location: Ohio, USA
Posts: 2319
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GHR's are great for hamstring isolation, but whether or not they're the best is a matter of opinion. personally, i think they're fantastic. the hamstring machine you describe with the kick back will provide a stretch for the hip flexors based on the movement alone. The simplest stretch for the hip flexors i can type (not motivated enough atm to search for other videos, someone else fell free to chime in) is to start a lunge but stay with one knee on the ground. lean back just a wee bit, then lift the same arm as the knee that is down, and try to reach over your head to touch your other shoulder, without twisting. dont hold that position, reach as far as possible, then relax, then repeat until you feel a bit warm. then switch legs and to the other side.
the bird dog activation drill you mentioned is a great one to activate your glutes and loosen up your hips before a lower body workout, and pretty much any other time. |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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Thanks for the advice and input, CBear, it's really appreciated. As I said before, I've just moved house and now am settling down into a proper routine. Lucky for me the gym is basically underneath my apartment, so very easy to get there in the evening (if I get motivated enough I may even go in the morning before work, but this may be pushing it as I have a 40-45 minute drive now!).
I've suddenly noticed quite a big drop in stomach fat, which is great. I've been able to properly set up a morning routine which includes time for breakfast (that all important meal I've been missing for so many years, due to disorganisation, mainly) and am eating much better in the evenings as well. Because I've got that sorted, I've now started HOT-ROX Extreme, which I bought a couple of months ago and decided not to waste on my initial phase.
Seems to be going okay, a couple of years ago I tried Farenheit, which didn't work out for me. In retrospect, my diet and exercise regime were not up to par at all, and in addition to that I have basically no caffeine intake, so the two pills a day kept me up at night something chronic - it was like my skin was buzzing all day. It also made me feel nauseous and, though I don't know if it was actually related I suspect it was, I had a serious outbreak of spots the whole time I was on it, which got me down.
This time around I'm taking one pill in the morning only, which I will upgrade to two after a couple of weeks, dependant on results. That I'm going to do for a couple of weeks, possibly until September, I'm not 100% decided yet, and then I'm going to do the anabolic diet.
I did the diet last year for about a month, and again my exercise regime was not up to scratch at all. Despite that, I did get some good results. This time I know what I'm letting myself in for, I'm currently on a relatively low carb diet now anyway (typically I am a very high carb person, so last time it was quite a shock to the system) and I'm settled into my gym routine. So I'm really looking forward to that!
I think I've managed a fair difference already to the 'secondary' pics I've got up, so as soon as I can get the internet sorted in my new place then I will put up some new ones for comparison. |
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Sunny20
Level 0
Join date: Sep 2006
Location: England
Posts: 60
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101airborne wrote:
Sunny20, Have you looked into Precision Nutrition?
I hadn't, no - in honesty I hadn't heard of it until your post. I've had a quick look at what I presume is what you're talking about, the website, but there isn't a whole lot of info unless you become a member. Is this something that you do and would recommend? |
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