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Yippeee! I feel I've really broken through some of my training plateaus this week. For the past couple of weeks I've been in a serious powerlifting/mass training plan training in a 2 day split but training each bodypart twice a week. Only doing 2 exercises, 4 sets 6-8 reps per bodypart mind you. At first this was hard to do as I was used to training one bodypart once a week but with about 4 exercises per bodypart. But since I'm not in control on my own training, I've had to go with what my trainer ie my partner Grahame tells me. Its been going great, this mass building is hard stuff and it makes me so hungry. So I've decided to not focus so much on loosing weight - I know a trap many fall into and I almost went in head first! Instead I'll just focus on decreasing my bodyfat. |
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Was really proud of myself the last Leg and Back day as I really put my mind to it and willed myself to lift the weights. The session began with One Arm Rows. My back is wide enough but rows are great to build thickness. I did 5 sets (1 warm up set) and by the end of the 5th set I graduated into kgs. The weights at the Environment gym are in pounds up until 55lb but now yay I can finally pick up the 27.5kg and do 8 reps. Is that hardcore or what? mind you I did have to use straps as my grip is quite weak. Then it was a couple of sets of rear delts at the pec dec machine and on to an exercise I have a Love/Hate relationship with .....the Squat. But its the best exercise to build over mass and strength, and that's what I need.
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| For the past couple of weeks I've been 'stuck' on squatting 60kg - usually I can do 8 reps. But doing at least 4 reps at 65kg has been quite a struggle for me. I can do 4 but don't feel I'm using my glutes instead feel that my back's doing the straining to get the weight up. But this time, I thought right, in my 4th set I'll do 6 reps and go as low as I can. I managed it, just! so I had the satisfaction of recording 65kg in my diary not 60kg. | |
| Next up in my final energy zapping regime is the deadlift. Yep deadlift after squat, once upon a time I wouldn't have the energy or desire but since I'm in a mass phase, these 2 exercises are great to build strength. I always thought my back is weak, so instead of trying to do full ones ie bar to floor, I'm doing partials with the weight starting between my ankles and knee. Starting at this point helps with strengthening the lumbar which will also contribute to build a stronger back for better squatting. |
 67.5kg deadlift |
| I began the first set at 60kg. I gradually added weights until I got to 67.5kg. I did 3 reps, had a 5 sec rest, then did another 3. Was very chuffed that I was so determined to do at least 6 of that weight. Sure I had a mini break but you got to do what it takes. Now the next time I do deadlifts, I can't go back so have to match 67.5kg or even surpass that weight now! All in all my training's going great and enjoying the challenges of lifting heavy weights. I'm still listening to my hypno therapy recordings to help me focus, and I'm pretty sure its helping me feel more confident when I'm lifting big. I found that if I cut back on too many calories I didn't have the energy to train well. Its been a balancing act between getting enough energy from carbs but not getting too many so that it puts on too much weight. I definitely feel alot more solid at 58kg but have decreased my bodyfat from 16.07% on 2 Jan to 15.53% today while increasing my lean bodyweight from 48.68 to 49.84kg. So ladies, don't be afraid to lift heavy as you're not suddenly going to turn into big Ms Amazon. Look at me, I've been trying for year and I'm still Lil Lisa! Happy training! Lisa, 20 Jan |
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