Settling in for a long winter of muscle building

[SarahPT]

I think it worked that time!

[Maxgain]

yup it works will check them out later

[SarahPT]

Thanks.

It's been a busy week. I finally got my first E Book up for sale on my website. It's called The Fitness Lifestyle Handbook. It's basically a compilation of brief fitness and nutrition articles that I've written on a variety of topics. I'm happy it's finally up! I'm well on my way writing my second book.

I finished out my higher rep week, which went well. Strated my final week of this phase, which is a 5 rep week. I'm trying to break some records this week and really push it. Then I'll take some time off. I'll post my maxes and some pics next week!

Sarah

Nice pics, Sarah.......

[.V.]

Sarah, how is the healing going? Sorry to read of the sciatica. I wish you a great recovery.

Checked out your pics (I always check out SarahPT pics). Wow, a girl doing BB rows, real pullups, and GM's. Nice.

[SarahPT]

Thanks a bunch! My sciatica seemed 100% clear for a few weeks. Last night it started bothering a little.

I finished my 5 week mass program, and just started another 4 week mass program. I took 9 days off in between. I've got some progress pics that I'll post. I saw the most growth in triceps, calves, and inner quads. But I did grow everywhere.

My new workout is very different. It's actually a circuit. Typically circuits aren't used for muscle building, but it can work. I'm liking this one so far.

I do the circuit through 4 times. I rest minimally between sets (about 30 seconds). Between circuits I rest about 3 minutes. This is the order of exercises:

Push press
Traditional deadlift
Overhand BB rows
Clean and press
Bench press
Squat
Good morning

For the first time through I do 6 reps. Then increase the weight for 5. Then increase for 4, then increase for 3. I like the way it moves fast. It feels very challenging. And of course I'm eating and sleeping LOTS. :

Oh, I was going to post the exercises for which I hit my all time maxes for 5 reps in my last program. Here they are:

For 5 reps:

Sumo SLDL: 160 pounds
Underhand BB rows: 140 pounds
Good mornings: 100 pounds (already beat that in my new programs)
Behind the neck press: 62.5 pounds
Lying underhand BB orws: 85 pounds
Barbell pullovers: 55 pounds

I think those were all my all time records.

[SarahPT]

I can't believe I haven't posted in my journal. That's weird, I was certain I did last week? Oh well. Actually, I specifically remember. My computer must have messed up and gone offline (common) before it posted.

I only have 2 workouts left in this cycle. Time has flown by. Here's what recent workout looked like.
Push press:
76, 77.5, 77.5, 80
Traditional dead:
142.5, 150, 152.5, 155
Overhand BB rows:
112.5, 116, 122.5, 125
Clean and press:
72.5, 75, 75, 77.5
Bench press:
77.5, 80, 85, 90
Squats:
115, 115, 117.5, 117.5
Good morning:
95, 100, 102.5, 105

I haven't kept up my cardio well int he past couple weeks. Of course there was Christmas, I got a bunch of new clients, some stress at home, and it's dark most of the time, so it's real hard to get out. Hopefully within the next couple weeks I can get a better cardio routine going.

We haven't gotten any snow yet, although it started snowing about an hour ago. Not sure how much we are going to get, but I really want to good layer so I can snowshoe!!!!!!!

[.V.]

Just catching up on journal reading. I guess you are serious about a winter of muscle building. Sure, I'm small and weak. But you are an itty bitty girl who is working with my numbers in the weight room.

Good work.

[SarahPT]

Thank you for the compliment.

Over this cycle I made some fast strength gains that I'm proud of. I didn't grow as much as I wanted because I didn't always eat and sleep right due to certain circumstances. I'll post my first workout of this routine as well as my final one to show my strength gains:

Push press:
70, 72.5, 75, 77.5
Traditional dead:
130, 135, 140, 145
Bent over overhand BB rows:
100, 105, 110, 115
Bench press:
65, 67.5, 75, 80
Clean and press:
65, 67.5, 70, 70
Squats:
110, 110, 112.5, 112.5
Good mornings:
90, 95, 100, 105

Tuesday's final workout:
Push press:
77.5, 77.5, 80, 82.5
Traditional dead:
145, 150, 155, 160
Overhand bent over BB row:
116, 120, 125, 130
Clean and press:
75, 75, 80, 80
Bench:
80, 85, 90, 95
Squats:
115, 117.5, 120, 120
Good morning:
97.5, 100, 105, 106

I'm off for 10 days. I'm still working on a program for my next cycle. My long time training partner and best friend just had cancer surgery Thursday, so he is out of commission for a while. I have no idea how I'll work out witho ut him. I'm not looking forward to it.

[Maxgain]

Great results with the training. You sure seem to know your stuff. How was the fat kept?

Good luck with the training on your own, try to find someone else to train with for the mean time to keep you motivated. Or just let the thought of his astonished stare at the progress you make when he is gone motivate you to train hard.

[CF-OC_gal]

Stay safe and healthy while away Sarah. Your workouts are looking good.

Here's wishing prayers for a swift recovery for your friend and W/O partner. Take care of yourself and we'll be here when you get back.

[SarahPT]

Thank you. My friend is cancer free now. I am so freakin relieved! He will be recovering from his surgery for a few more weeks.

I was going to start working out yesterday after my 10 days off, but it didn't happen. We had a water guy at the house installing a PH balance thing, and he was there until 8pm. He was right next to the gym and I really didn't feel like having him blab to me while I worked out. So, I'll start today.

Today will look like:
5 sets each of:
Close pull ups
Paralell bar dips
Behind the neck press
Reps will be in the area of 8. Must go back to massive amounts of food today as well! I've been eating much less over my time off.

[SarahPT]

Jan 27

OMG I have been so bad about posting in my journal! I'm 2 weeks in to this mass cycle. 2 more weeks to go, and then I've decided to transition in to fat loss. It's time.

This is how my current program is looking:

Sunday:
5 sets of each, around 8 reps:
close pull ups
Dips
behind the neck press

Monday:
Squats, 3 sets
SLDL 3 sets
Leg ext 2 sets
Standing ham curls 2 sets
Calf raises 3 sets
Abs 2 sets

Wednesday:
5 sets of about 8 reps each:
Long bar rows
Push ups
Overhead DB press

Friday:
5 sets of about 8 each:
Wide pull ups
Lying underhand BB orws
See saw press

I have been very bad about getting cardio in, but that will change once I start fat loss. Been eating around 2500 cals a day. My upper arm measurement went up from 11.5 to 12! Huge change for me. HUGE change. Usually after a mass building cycle I'm lucky if I get 1/4 inch. Of course, my waist measurement has gone up as well. That will come down soon though.

[.V.]

Only two weeks more of growing? Too bad, I wanted to see how much muscle a girl could get on a dedicated bulker. Lots of time left 'till spring.

[SarahPT]

lol thanks. Just gotta stop so I can get the fat off and fit in to some of my clothes again!

My last workout was yesterday. I did really well. I made some nice increases in this 4 week program.

Things have been busy here. New clients, spoke at a nutrition seminar, getting ready for a trip to Vegas. My first time out west. I'm not at all a city person, so we're going to do some outside stuff, like horseback riding in the desert. Should be fun.

So Monday starts fat loss. I wrote up 7 diets that I will alternate day to day so I don't get bored. I'm going to be doing full body weights 3 times a week. Short, intense workouts. I'll be adding cardio in more. Some running, some snowshoeing. When the snow clears I'll switch snowshoeing for biking. At this point I'll have to be doing some cardio inside.

My husband will be taking pic updates of me tomorrow so I'll tryt o post them soon.