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Terra's Girl Power Transformation

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  • #46
    Bill Starr 5x5 Week 5 Workout 3

    Squat
    5 reps @ 45, 55, 60, 67
    3 reps @ 80
    8 reps @ 65

    Bench
    5 reps @ 45, 55, 65
    3 reps @ 80
    8 reps @ 60

    Rows
    5 reps @ 45, 55, 60
    3 reps @ 70
    8 reps @ 50

    Now I have a 10 day vacation ( 2 weddings).. so I won't be posting workouts until I'm back.

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    • #47
      My skinny pants fit!! I've gone from a size 10 to a size 8 in 3 weeks!

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      • #48
        Originally posted by terracotta
        My skinny pants fit!! I've gone from a size 10 to a size 8 in 3 weeks!
        yay! great work girl!
        "Suffer the pain of discipline or suffer the pain of regret!" - Unknown

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        • #49
          Originally posted by terracotta
          My skinny pants fit!! I've gone from a size 10 to a size 8 in 3 weeks!

          CONGRATS!!!!!!!
          *Sarah*

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          • #50
            Thanks girls!

            There's been a slight update to my diet.. I was getting too many omega 3's, so I've dropped the flax seed oil pills, and now I'm only taking 2 fish oil pills per day.

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            • #51
              Originally posted by terracotta
              Thanks girls!

              There's been a slight update to my diet.. I was getting too many omega 3's, so I've dropped the flax seed oil pills, and now I'm only taking 2 fish oil pills per day.
              too much? how much is too much?
              "Suffer the pain of discipline or suffer the pain of regret!" - Unknown

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              • #52
                I was getting bleeding noses .. to get my omega 6: omega 3 ratio to 5:1 (where I am ok), I only need 2g of fish oils per day.

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                • #53
                  Originally posted by terracotta
                  I was getting bleeding noses .. to get my omega 6: omega 3 ratio to 5:1 (where I am ok), I only need 2g of fish oils per day.
                  oh goodness, I didn't know that could happen.
                  "Suffer the pain of discipline or suffer the pain of regret!" - Unknown

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                  • #54
                    Originally posted by Sexyback
                    oh goodness, I didn't know that could happen.
                    Omega 3’s = natural blood thinning effect

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                    • #55
                      I'm back.. finally. Will do a long write-up with my current plan tomorrow.

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                      • #56
                        I'm going to be doing this program - http://www.t-nation.com/readTopic.do?id=1589833

                        and I am going to be following a diet close to that in the latest Muscle & Fitness Hers.. calories will be down to about 1700.

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                        • #57
                          Today's workout:

                          1. DB romanian deadlift to split snatch (plus lunge)
                          15x2# 3 sets of 5,
                          60 sec rest between sets
                          ** reduce to 13 lbs next time

                          2. Circuit, 30 sec rest between exercises, 3 sets of 5
                          a) pushup with feet on swiss ball SS. prone jackknife
                          b) bent over db row with back extension 15x2#
                          ** increase to 20# next time
                          c) dynamic lunge with shoulder press 15x2#
                          ** good weight

                          Had a LOT of shortness of breath today. I will add in some beta alanine pre-workout next time and see if it remedies this.

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                          • #58
                            Originally posted by terracotta
                            Today's workout:

                            1. DB romanian deadlift to split snatch (plus lunge)
                            15x2# 3 sets of 5,
                            60 sec rest between sets
                            ** reduce to 13 lbs next time

                            2. Circuit, 30 sec rest between exercises, 3 sets of 5
                            a) pushup with feet on swiss ball SS. prone jackknife
                            b) bent over db row with back extension 15x2#
                            ** increase to 20# next time
                            c) dynamic lunge with shoulder press 15x2#
                            ** good weight

                            Had a LOT of shortness of breath today. I will add in some beta alanine pre-workout next time and see if it remedies this.
                            It may actually do the opposite... just a heads up

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                            • #59
                              I had to do other stuff because the front lunge with that hand hold was killing my wrists argh.. anyways, I pulled some stuff from the M&F Hers and completely tired myself out again with a few exercises. I will be writing up a custom plan for myself for next workout onward.

                              Today's Workout was

                              Circuit (1 min between exercises)

                              1. DB Squat into overhead press 18x2# 10,8
                              2. Unweighted Step Ups 30 per leg, 20 per leg
                              3. Ball hamstring curls 10, 10

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                              • #60
                                Originally posted by terracotta
                                I had to do other stuff because the front lunge with that hand hold was killing my wrists argh.. anyways, I pulled some stuff from the M&F Hers and completely tired myself out again with a few exercises. I will be writing up a custom plan for myself for next workout onward.

                                Today's Workout was

                                Circuit (1 min between exercises)

                                1. DB Squat into overhead press 18x2# 10,8
                                2. Unweighted Step Ups 30 per leg, 20 per leg
                                3. Ball hamstring curls 10, 10

                                You've made really good progress. Keep it up.
                                laurie@controlledlabs.com

                                Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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