Girl wants to gain more muscle and strength

[Paula85]

Hi everybody, I will try to start jurnal here, and I hope suggestion of other members will help me gaining more muscle and strength.


My goals: I want to gain more muscle and more strength. Maybe one day try to go on bodybuilding or powerlifting show, but it is to early to speak about it. I have trained with weights 5 years, last 3 years seriously. In moment when I started I trained kickboxing, and I had to gain some muscle. Before kickboxing I trained karate 7 years. I am 26 years old, 178 cm high(5' 10") high now I have 156 lbs this morning

I train 2 days in row one day off. First day I train chest and triceps, second legs and shoulders, and third I train back and biceps. Calves 4 times per week, abdomen also 4 time per week. I train as heavy as possible, set is not set for me if I dont push weights with 100%. I use forced reps, drop sets... I try to train with free weights as much as possible, but I train also with machine.When I am in bulking phase (like now) I tried to eat 6 meals per day and between 2500 and 3000 calories per day


Today (I always train before job during early morning) training for chest and triceps...
I always train between 7 am and 8 am, before job. Weight machine showed 156 kgs, 1 lb more then 2 days ago. (* Before each training I stand on weight machine, and sometimes flex duble bi, like fighters. That give me self-confident

Warm up: 10 minutes stacionary bike

Chest
Bench press, after 2 warm up sets

145 lbs, 9 reps
155 lbs 4 reps PB
155 lbs 3 reps+1 forced
145 lbs 6 reps+2 forced

Incline dumbell press, 2x50 lbs
10 reps,
8 reps,
7 reps+1 forced,
6 reps+2 forced,+without break
2x 40 lbs, 5 reps+1 forced. (* I felt enough strong so next time maybe I would try with 55 lbs dumbels*)

Peck deck machine, 110 lbs: 9 reps, 7+1 forced, 6 +1 forced, 5 reps+without break 90 lbs 6 reps+without break 45 lbs, 9 reps+1 forced

Triceps:


Dips with additional 22 lbs plate, 10, 9, 8, 8 reps
Lying triceps extension with EZ stang, 80 lbs-10 reps, 8 reps, 7 reps+1 forced, 6+1

Abdominals:

Crounch 4 sets between 30 and 25 reps per set.

Impressions: Good training for chest, I have pain after training. Triceps, I worked dips after long break, and I am little bit dissapointed, but...


Some pics from training
Dips with additional 22 lbs plate




Pec dec machine

[vin1968]

Looking strong here Paula. Congrats on PB for bench

Good job getting a journal going, lots of helpful people on this site.

[KD5NFW]

Nice chest and bi workout Paola! Really strong bench. Keep hitting it hard like that and you will achieve whatever goals you set for yourself

[Paula85]

Hello everybody. Today it was training for legs, shoulders, and calves. Before training weight machine showed 156 lbs, same like yesterday . For warming up I jumped on steper 10 minutes.


Legs
Deep squat (after 2 warm up sets), 190 lbs, 9, 7, 6, 5 reps
Leg press, 5 plates on each side=450 lbs, 8 reps, 7, 7, 6 reps+without break 360 bls 4 reps+ without break 260 lbs 4 reps (drop set)
Leg extension 150 lbs , 10, 8, 7, +last drop set (112 lbs, 80 lbs, 60 lbs 6,6,4 reps)


Rear lunges with 2x 35 lbs dumbells 15, 13, 11 , 8 reps

Shoulders: (very hard to train them after legs)

Dumbell press: 2x 45 lbs dumbells, 7,6+1, 5, 4+1 reps
Press on machine:112 lbs: 11, 10, 8+1, 7+1 reps
Laterall dumbell raises 2x25 lbs dumbells, 10, 8, 7 reps +1 forced, 6 reps+1 forced

Calves

seated calf raises:160 lbs: 12 (yeah PB), 11, 11, 10 reps , but my calves still lok like sticks....

Boxing 10 minutes with bag, cardio

Opinion about training: I am satisfied with squat ( I added some pounds more than last time), my legs are sore after trainig. shoulders quiet good I losed training speed during machine press on shoulders.

Tommorow is my rest day, and after that back and biceps...

[5kgLifter]

Great session and nice PB on those calves!


I've always been fortunate where calves are concerned, plus I'm short so it may be easier to build them, but my mother had solid calves and I seem to have inherited those genetics.

PS: (you might want to edit/alter your first post because you have 156kgs there not 156lbs)

[Paula85]

Great session and nice PB on those calves!


I've always been fortunate where calves are concerned, plus I'm short so it may be easier to build them, but my mother had solid calves and I seem to have inherited those genetics.

PS: (you might want to edit/alter your first post because you have 156kgs there not 156lbs)

Maybe I have 156 kgs.

Thanks for remark...

Yes, genetics, genetis, genetics. My caleves will always ooks like sticks because of fu....ing genetics...

[DonC]

A couple solid sessions Paula

Enjoy your rest day!

[vin1968]

Nice leg and shoulder work Paula, congrats on the calf PB, and your squat looks strong.

[majavojnovic]

Nice work Paula!

[Abaddon]

Welcome Paula - great log and great training!
Sub'd

[MightyMatt84]

Awesome work paula you are super strong while still being lean and light kinda like myself

[Paula85]

Nice leg and shoulder work Paula, congrats on the calf PB, and your squat looks strong.

Thanks I hope my squat would be better... I want bigger and stronger legs, squat is basic...

Nice work Paula!

Thanks Maja

Welcome Paula - great log and great training!
Sub'd

Thanks, but please give some critic...

Awesome work paula you are super strong while still being lean and light kinda like myself

Thank You guy with big muscular and sexy back, but I will not agree with You about my level of strength. I want to be stronger, bigger. Yesterday evening I looked myself in mirror, and I felt skinny. Because of that few days ago I started that journal, and try to increase my calories. I started to eat between 3400-3600 calories per day (7 times per day). I do not mind the comments (which I heard outside of gym) that kind of nutrition and hard (intensive) training I would look like a man soon. I want mass I want muscle, , and I think beauty is in the eye of the beholder.

Thanks for Your comment Matt, but maybe I expect here some critique to make my training more intensive which help me to achieve my goals.

[Paula85]

Today 26. of november rest day for me. I only made 100 crunches for abdominals before brekfast. My weight machine showed 157 lbs ( 71 kgs) It seems that my weight started to go up

Tomorrow would be training for back and biceps. I am still exited.

[Steve]

Subbed and best of luck!

[Paula85]

Subbed and best of luck!

What does it mean "subbed".

Sorry "big guy" but "English" is not my mother tongue.

[vin1968]

Means he subscribed to your log.

[Paula85]

Means he subscribed to your log.

Thanks...

[Steve]

I am following your progress.

[yitmy]

Wow great routines. Your leg routines are amazing! Shoulders though I tend to do alone or with triceps. Often I will do back with legs(hamstrings). I find many exercises tag both groups and I can get a pretty worthwhile routine with that pairing. Legs tend to be a big muscle group where shoulders are very small and require more rest between sets. Doug has a great routine where he pairs Chest with Biceps which has been quite good for me. http://www.muscleandstrength.com/wor...t-workout.html

Should we be concerned regarding your pain after chest routine? Would you like some assist?

[Paula85]

Hello everybody, Sunday 27of November

Today is Sunday, I started my workout as usually at 7 am, gym was totally empty, nice feeling, nobody stare at You.

Digital Weght machine in gym showed 71,5 kgs (151,5 lbs), 0,3 kgs (0,6 lbs) more than my analog weight machine showed yesterday at home. So I hope I have grown something, but who knows

I warmed up with stacionary bike.

Today; training for back and biceps

Back:

Chins: 13 (one more then last time), 10, 10, 9 (*next time I will try wide grip chins with additional weight*)
Wide-Grip Lat Pulldown, 150 lbs: 12 reps, 11, 10 ,9 (there was nobody in gym nobody can help me with forced reps)
Seated cable row, 135 lbs: 10, 8, 7, 6, no forced reps
One arm dumbbell row 75 lbs, 10, 8, 7, 6 reps with each arm

Biceps
Dumbell curls

40 lbs dumbbells
5 reps with each arm, 4 reps with each arm (To heavy, I have to reduce dumbbell in next sets
35 lbs dumbbells 8,7 reps with each arm

EZ standing curl, 80 lbs: 9,8,8,7 reps (really pain in my biceps)

abs: 4 sets of crounch,
4 sets of hanging leg raises

Comments about training: nobody can help me with forced reps, and training is not so intensive. I tried to put in every set 100%, but... Next time during back training I will try with deadlifting. Tomorrow is day for chest and triceps. Thanks for any comments and advices here.

Some pics from morning training. I asked cleaning stuff to take it, because there was nobody in gym.

[Paula85]

Wow great routines. Your leg routines are amazing! Shoulders though I tend to do alone or with triceps. Often I will do back with legs(hamstrings). I find many exercises tag both groups and I can get a pretty worthwhile routine with that pairing. Legs tend to be a big muscle group where shoulders are very small and require more rest between sets. Doug has a great routine where he pairs Chest with Biceps which has been quite good for me. http://www.muscleandstrength.com/wor...t-workout.html

Should we be concerned regarding your pain after chest routine? Would you like some assist?

Thanks for comment Yitmy


Yes but I have feeling that 3 day split system is best for me. Two day on, one day off.

2 days training, one rest

1st day Chest and triceps
2nd day Legs and shoulders
3rd day rest
4th day; Back and biceps
5th day Chest and triceps
6th day rest
7th day Legs and shoulders
8th day Back and biceps
9th day Rest
10th day Chest and triceps
etc

Is that good from Your opinion?

Pain after chest is normal after intensive workout. One day pain after, and after that no pain. Thanks for care

[yitmy]

So if you do 2 on and 1 off training, then what would happen if you have say 4 workouts and you do work out A monday, B tuesday, Off Wednesday, C Thursday, D Friday, off Sat, A Sunday... I am unsure why you have to place all your work outs in 2 routines.

A- Chest & Triceps
B-Lats(back) and Hamstrings
C-shoulders & Calves
D-Quadriceps & Abdominals

You indicated you needed to take a break during your chest routine due to pain. Did not think it was DOMS.

[Paula85]

So if you do 2 on and 1 off training, then what would happen if you have say 4 workouts and you do work out A monday, B tuesday, Off Wednesday, C Thursday, D Friday, off Sat, A Sunday... I am unsure why you have to place all your work outs in 2 routines.

A- Chest & Triceps
B-Lats(back) and Hamstrings
C-shoulders & Calves
D-Quadriceps & Abdominals

You indicated you needed to take a break during your chest routine due to pain. Did not think it was DOMS.

Thanks for advice...

I will see. I think 3 days is enough for rest. Maybe I will have to change routine because I have never work so hard in my life... We will see, I will follow my feelings...

What does it mean DOMS?

[KD5NFW]

Hello everybody, Sunday 27of November

Today is Sunday, I started my workout as usually at 7 am, gym was totally empty, nice feeling, nobody stare at You.

Digital Weght machine in gym showed 71,5 kgs (151,5 lbs), 0,3 kgs (0,6 lbs) more than my analog weight machine showed yesterday at home. So I hope I have grown something, but who knows

I warmed up with stacionary bike.

Today; training for back and biceps

Back:

Chins: 13 (one more then last time), 10, 10, 9 (*next time I will try wide grip chins with additional weight*)
Wide-Grip Lat Pulldown, 150 lbs: 12 reps, 11, 10 ,9 (there was nobody in gym nobody can help me with forced reps)
Seated cable row, 135 lbs: 10, 8, 7, 6, no forced reps
One arm dumbbell row 75 lbs, 10, 8, 7, 6 reps with each arm

Biceps
Dumbell curls

40 lbs dumbbells
5 reps with each arm, 4 reps with each arm (To heavy, I have to reduce dumbbell in next sets
35 lbs dumbbells 8,7 reps with each arm

EZ standing curl, 80 lbs: 9,8,8,7 reps (really pain in my biceps)

abs: 4 sets of crounch,
4 sets of hanging leg raises

Comments about training: nobody can help me with forced reps, and training is not so intensive. I tried to put in every set 100%, but... Next time during back training I will try with deadlifting. Tomorrow is day for chest and triceps. Thanks for any comments and advices here.

Some pics from morning training. I asked cleaning stuff to take it, because there was nobody in gym.

Strong work Paula. Chins are impressive! Five days a week might be a little too much. Maybe not enough rest time to grow. If you don't see the gains you think you should, you might consider backing off to a 4 day split

[yitmy]

DOMS=delayed onset muscle tightness. Typically after working out the next couple days of soreness is usually referred to as DOMS. Pain is discomfort that does not dissipate and may limit activity.