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  1. #1
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    From baby hand to callus queen

    Welcome to my journal


    A little history-
    Growing up I averaged a weight of 150lbs since I was about 13 years old (I was pretty much done growing at this time) The year after I graduated high school I went from begin 150lbs to almost 200lbs. There were a few factors that played a role but I decided that when I stepped on the scale and seen that number I needed a change. I started playing sports again and conditioning at home, loved every moment of it. It took me about a year and a half to hit the 170lbs mark. Six months after that I signed up for the gym and was going three days a week to start but eventually started going five days a week. After three years of bust my butt I finally got down to 125lbs but I wasn't happy with myself. I was eating right, working hard and I didn't know what to do. I stopped going to the gym and maintained my 125lbs for a little over a year. Finally my SO helped me get back to the gym, six months later I signed up for a trainer and now I am 130lbs of happy.




    Trying to:
    Build Muscle

    Some stats (Starting)
    Height: 5'6" / 170.1cm
    Weight: 130.2lbs / 59.1kg
    Measurements-
    Shoulders:38.5”
    Arm upper(L):11”
    Arm upper(R):11”
    Arm lower(L):8.75”
    Arm lower(R):9
    Chest:33.5”
    Waist:27.5”
    Hips:37”
    Thigh(L):21.25”
    Thigh(R):21.5”
    Calve(L):14”
    Calve(R):14”



    Current Food plan:

    October
    MEAL 1- 150g Egg whites, 100g whole egg, 80g oats, 120g mixed frozen berries

    MEAL 2- 140g Chicken breast, 120g jasmine rice, 60g green vegetable(Usually broccoli or asparagus)

    MEAL 3- 140g Chicken breast, 120g jasmine rice, 60g green vegetable(Usually broccoli or asparagus), tablespoon of fat

    MEAL 4- 140g Chicken breast, 140g jasmine rice, 60g green vegetable(Usually broccoli or asparagus)

    MEAL 5- 200g Egg whites, 50g whole egg, ~100g Mushroom,green pepper, onion mix, 45g oats

    March-October 2019
    Spoiler!


    Supplements & Vitamins:
    Multi vitamin
    Omega 3 and 6


    Sessions:
    Sunday ALWAYS a rest day
    Monday Weights+Cardio
    Tuesday Weights
    Wednesday Rest day
    Thursday Weights+Cardio
    Friday Weights
    Saturday PT training+Cardio

    Weights first then Cardio after.
    Cardio= Usually treadmill at highest incline at a 11.30 m/km - 11.00 m/km for 30 minutes
    Last edited by Sheepalie; 10-08-2019 at 08:15 AM.
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    BACK

    Sraight arm pullovers 3x12-15 2sec HOLD w/ 40/45/55
    Close grip cable rows 2x10 +1 drop set w/ 60/60/90-50-20
    Lat pulldowns 3x10-12 w/ 60/60/70 1xFAILURE w/90
    Single arm hammer rows 3x10 w/ 25LBS
    Hyper extention 3x15 w/ 25LBS plate
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    CHEST

    Flat press 3x12 w/ 50LBS
    Pec Flies 3x10 w/ 60LBS
    Dips 3xFAILURE w/ 60LBS
    Incline bench 2x10 +1 drop set 50LBS/50LBS/90LBS-40LBS-10LBS

    Went out for dinner with some friends
    So meal plan was a bit off.
    Treated myself to some mochi icecream!
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    LEGS

    Ladder climb for 3 minutes

    Leg Extention 4x15 70/70/110/130(only 10 completed 8 pulses)
    Lunges 2x to the wall and back, did these after LE110 and LE130
    Leg Press 3x12 100/200/200
    Inner Thigh 3x12 110/110/130 with last rep holding as long as possible
    Outer Thigh 3x12 100 with last rep holding as long as possible
    Hamstring curls(Sitting) 3x10 50/70/70 +1set quick 10reps after last set no break

    Treadmill 15.0 x 5.5 for 15minutes


    Dinner I added 50g of rice and a 50g shake.
    Everything else was the same.
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    BACK(Saturday)

    Dead lift(BB) 3x10 20/50/90
    Bent over row(BB) 3x10 20/40/40(FAILURE)
    Wide grip pull ups(Assisted) 3x10 100LBS assisted
    Cable row 3x12 60
    Close grip pull downs 4x15 60/60/90/90(FAILURE)


    Meals were out that day,
    Ate 1 and 2 meal
    Skipped 3 meal
    4 meal was homemade soup and bun with wine
    5 meal was more soup and wine

    Very late night.
    Last edited by Sheepalie; 09-03-2019 at 01:35 PM.
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    BACK (Monday)

    Didn't think we were going to be doing back, got together with some friends thinking we were going to be doing some circuit training. Still had a good time though.

    Warmup was 3 rounds or tire flips and 3 rounds pushing 25LBS on the sled

    Upper half deadlift(BB) 4x10 20/20/30/90
    Bent over rows(BB) 3x10 20/20/20
    Close grip pulldown 3x10 60/60/80
    Over head pulls 3x10 40/45/45(FAILURE)
    Cable rows 2x10 +1 dropset 40/50/50-20-10

    Laid on the couch for the rest of the day, long long weekend.
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    Couldn't make it in Tuesday or Wednesday. Family emergency.


    CHEST (Thursday)

    Incline isolated machine 3x12 +1 dropset 30/40/40/50-30-10
    Flat machine press 3x10 45/45/45
    Free dips 2XFAILURE
    Pec deck fly 3x15 40/30/30



    ARMS (Friday)

    Push downs 4x12-15 35/45/50/50
    Cable curls 4x10-12 40/45/45/45-40
    Bench dips 3xFAILURE
    Preacher curl 3x10 40/40/40-30
    Dumbbell kickback 3x10 12.5/12.5/12.5
    Dumbbell hammer curls 3x10 12.5/12.5/12.5



    LEGS (Saturday)

    Seated Hamstring curls 2x10 50/50
    Leg extensions 3x15-20 110/110/110
    Leg press 1x15 240 2x10 Down 1/2 Down Full 240/160
    Walking lunges 40
    Inner thigh 3x15-20 110/110/110
    Outer thigh 3x15 100/115/115
    Leg extensions 1xFAILURE 150/100/50/20 last rep hold

    Didn't do any cardio really last week so this week I will make sure to do a bit more!
    Last edited by Sheepalie; 09-09-2019 at 09:37 AM.
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    ARMS & SHOULDERS

    Push downs 4x12-15 35/40/45/45
    Cable curls 4x10-12 40/40/45/45
    Bench dips 3xFAILURE 25/25/25-0
    Preacher curl 3x10 50/40/40
    Dumbbell kickback 3x10 12.5/12.5/12.5
    Dumbbell hammer curls 3x10 12.5/12.5/12.5
    Lateral raises 3x15 5/5/7.5
    Shoulder press 3x10 17.5/20/20
    Upright rows 3x10 30/40/40
    Rear flies 3x15 30/30/40

    Watched a movie and had a some chips after last meal of the day.
    Don't let yesterday be today.
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    BACK

    Straight arm pullover 4x12-15 35/45/45/50
    Close grip cable row 3x10-12 +1 dropset 80/70/70/70-50-20
    Lat pulldowns 3x10 80/70/70-60
    Single arm hammer row 3x12 25/35/45
    Back extension 3x15 25/25/25-0
    Bent over rows BB 3x8 0/20/20

    30minutes of Cardio on the treadmill incline 15 speed 6.1 for a 9.50pace

    Had a shake with meal 5 as well. I haven't been healing as quickly, not sure whats going on there. Changing supps. might be why.
    Don't let yesterday be today.
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    ABS and CARDIO (Wednesday)

    Pretty standard, noticed my lower back wanting to arch for a lot of the movements will have to go slow and work out that.



    LEGS (Saturday)

    Warm up- Bike ride for 5minutes and side steps 2x20

    Narrow Hack Squat 1x12-15 25 1x9-11 50 1x6-8 70
    High and wide leg Press 3x8-10 260/260/200
    Leg extension 6x4 150/150/150/130/130/130
    Single leg press 6x4 100/100/100/100/100/100
    Lying Hamstring Curl 3x12-8-5 110/90/90
    Seated hamstring curl 6x4 90/90/90/90/70/70
    Split squat 1xFAILURE 15LBS DB
    Abductor 1x20 130
    Adductor 1x20 110
    Calf raises 4x6 90/225/315/315

    Single leg press last two sets left leg is weaker then right
    Never really used the Hack squat machine so went light, I know I can go heavier next time.
    Lying leg curls my calves were on fire the hole time.



    Sunday fun day

    Walk around a theme park from 11-4:30pm
    Brought my food but also had icecream in a cup that day. (It was so hot)
    Didn't drink enough water.
    Didn't eat meal 5
    Today was a write off xD
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    CHEST (Monday)

    Incline smith machine 4x12 30/30/30/30
    Flat machine press 4x10 50/60/60/70
    Free dips 2xFAILURE 2/1 then negatives
    Pec deck fly 4X15 30/30/30/30

    Wrist hurt today even before starting the workout.
    So it was bother some the whole time.
    Don't let yesterday be today.
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    BACK (Tuesday)

    Straight arm pullover 4x12-15 40/40/50/50
    Close grip cable row 3x10 +1 dropset 70/70/70/80-60-40
    Lat pulldowns 3x10 70/70/70
    Single arm hammer row 3x10 45/45/45
    Back extension 3x15 25/25/25-0
    Bent over rows BB 3x10 20/20/40

    Cardio incline 15 speed 5.5 for 30 minutes, incline 0.0 speed 4.5 for 20 minutes
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    (Wednesday)

    Got my cort shots for my wrist, can't do any upper body for several days.
    Will have to see if my PT can help me modify my workouts so I can do something.

    Yay... Leg day seven days a week xD
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  14. #14
    Hammy Hammy Hobbes thehobbes's Avatar
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    Hey OP, workouts are looking great in here! Sorry to hear about the wrist - what happened? Lol yep hit those legs HARRRD in the meantime! Squat, DL (maybe with straps or Versa Grips), calves, some leg machines, run, bike, you'll be okay.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    Originally Posted by thehobbes View Post
    Hey OP, workouts are looking great in here! Sorry to hear about the wrist - what happened? Lol yep hit those legs HARRRD in the meantime! Squat, DL (maybe with straps or Versa Grips), calves, some leg machines, run, bike, you'll be okay.
    Thanks for the check in, I will make it through Just a small set back.

    To make a long story short; I have a cyst, the ligament in my thumb is over used and across the top of my wrist right where my forearm and hand met is over used.
    I am going to see I can use some form of strap but until the inflammation calms down doctor just advised me not to lift/grip heavy.
    So I really think the Versa grips might be the way to go to work back into it in a couple weeks. (We are guessing 2-4weeks depending how much I wear a stabilizing brace)
    I had this happen before but I was 10 months injury free.
    So because I am so young(Not 50+) my doctor pretty much told me to smarten up and stop doing stuff that makes my hand stressed out.

    Seeing my PT tomorrow talk with him a bit to see what he is thinking.
    I will let you know how the next couple days go because I couldn't even step into the gym really to do cardio.(Wednesday-Friday)
    Moving it around too much is still a little painful. Usually is for the first few days. Hoping by Sunday it will be back to being pain free!
    Don't let yesterday be today.
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    Yep some rest will hopefully knock that right out. Gotta love getting in the gym and killing it and then getting overuse injuries, ugh. Versa Grips are great overall. I use them for deadlift, rows, pull ups. I used to get golfers elbow pretty bad from doing all that stuff so I started using Versas to take some of the stress off, works well. Grip strength is not where it was but it's still strong so that's fine. Those things were a game changer for heavy db curls too.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    LEGS (Saturday)

    Warmup
    20 quick start on the bike
    Monster walks
    Side steps
    Leg swings (side to side and front to back)

    Leg extension 2x 15 90/130
    Leg press 3x20 dropset 260-180/220-120/220-100 (Need to work on the beginning push out PT had to help me do the inital movement to get going but I was fine once I was up.)
    Walking lunges 2xThe walk of death
    Seated hamstring curls 3x15 60/60/60
    Adductors 3x20 90/130/130(9)

    Alright SOOOO because my hand was still really sore we couldn't go over any modifications which is fine. After going to the gym my hand was pretty sore, this might also be because I am getting used to the new brace. Really annoying because you cant move your thumb or wrist at all. I haven't gone to the big since and I am hoping to go tomorrow and do a leg work out with some cardio. Hope it goes well




    Originally Posted by thehobbes View Post
    Yep some rest will hopefully knock that right out. Gotta love getting in the gym and killing it and then getting overuse injuries, ugh.
    Ya, it's a little more frustrating then I imagined makes me feeling like doing what I love is going to just hurt more xD hahah! But in the wrong way.
    Your Elbow still gives you a hard time here and there or do you find as long as you are careful and warm up correctly its good?
    Don't let yesterday be today.
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    Nice leg day! Oh man, didn't realize the brace was that heavy duty. Yeah sounds like a good time to work on legs/cardio until it's feeling better.
    Originally Posted by Sheepalie View Post
    Ya, it's a little more frustrating then I imagined makes me feeling like doing what I love is going to just hurt more xD hahah! But in the wrong way.
    Your Elbow still gives you a hard time here and there or do you find as long as you are careful and warm up correctly its good?
    My elbow gives me minor grief once in a while. It tends to come back in the dead of winter when it's like -3 degrees out here for a month lol. If I feel anything going on with it I do a preemptive strike by using a golfers elbow strap on deadlift, pullups, rows so I don't bother it more. It's never to the point where I thought oh crap maybe I tore something. And yes I do a warmup before every workout and on each exercise I start at a warm up weight, like just an empty barbell on the compound lifts to make sure everything feels ok. And I've been using these bands for a few years:

    https://smile.amazon.com/gp/product/...?ie=UTF8&psc=1

    They help me, strengthens all the areas that are the opposite of what allows you to grip stuff. Most people don't work on those muscles that work when you spread your fingers outward, so they develop an imbalance. This helps fix it. I do these when I'm stretching after lifting, like 3x a week lately.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    BACK (Sept.26.2019)

    I tried to just do some basic moves with the brace, seems like it still pulls a bit when using index to pinky. 20-40lbs was the max I could do, trying to do 60lbs was too much.

    Today- Thinking I will try next week as my motion has improved and the pain is less now.



    LEGS (Saturday)

    Warm up on seated bike for 20 minutes
    Monster walk
    Side steps
    Body weight touch and go squats

    Leg extensions 3x15 70/70/90
    Leg press 3x20 260(10)-180(10)/240-180/240-160
    Walking Lunges 1x walk of death
    Side steps in squat position 1x walk of death
    Abductor 3x20 110/110/130(14)+hold
    Seating hamstring curl 2x10 70/60
    Laying hamstring to finish 1x10 110
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    Originally Posted by thehobbes View Post
    This helps fix it.
    DEAD OF WINTER -3, HAHA! I get it though your body doesn't like it colder then normal. Where I live we have winter for a solid 5 months and snow for an extra 2ish depending.. Ranging between +10 to -40 so my body doesnt usually hurt too much when there is a big change coming.

    Oh I see so you are right on top of it. So I would have never considered the outward motion of you opening your hand as training but as I am here staring at it I get it now. I have thin skin on my hands so watching it and thinking about what is happening is interesting, I am going to find a rubber band and just try it so I can watch what is going on.

    As for your stretching is it something that you have you doctors give you or is it something that you just found worked for you?
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    Ooof 5 months of winter. :'( I hate it, walking outside to get the mail and not face planting is a victory, everything is cold and dry, have to watch for ice if you try to run outside, and it's just hard to drive around for a few days with each storm. We had a snowstorm last year where there were drifts in my driveway up to my chest. It took me a good couple hours to shovel an area wide enough to get the car in and out and I have a pretty short driveway.

    Yep a rubber band would actually work great, good idea. I've gone to docs for a few injuries where they give me papers with specific stretches to do and that has been very helpful, I always follow those exactly. For the elbow and a lot of things I sometimes look online for therapy stretches and give that a try. Depends how serious the injury is, if it's not like "oh crap I think I broke something" then I try to resolve it on my own. Sometimes a minor injury can be helpful by letting me know where a weak area is so I can fix it before it gets out of control.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    Originally Posted by thehobbes View Post
    Shovel an area wide enough to get the car in and out and I have a pretty short driveway.

    Sometimes a minor injury can be helpful by letting me know where a weak area is so I can fix it before it gets out of control.

    Yeah I wish it was like in the movies where we had a month for beautiful warm coloured trees but usually they change and a snow storm hits. Oh well still a nice place to live. I am about 2.5hours away from the mountains so there is tons of stuff to do

    I see so you have hurt yourself a few times. I like that you think of it so positive, most people would dwell and say something like "I can't go now".
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    Originally Posted by Sheepalie View Post
    Yeah I wish it was like in the movies where we had a month for beautiful warm coloured trees but usually they change and a snow storm hits. Oh well still a nice place to live. I am about 2.5hours away from the mountains so there is tons of stuff to do
    Sounds nice, probably a lot of skiing and sledding out there.
    I see so you have hurt yourself a few times. I like that you think of it so positive, most people would dwell and say something like "I can't go now".
    Yep, generally makes me rest for a week or less so nothing horrible. If I have a lower body injury I focus on upper body, if I have a upper body injury there's squats and running. Gotta just make it work sometimes.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    Cardio (Oct.9/11.2019)
    60 minutes


    ARMS (Oct.10.2019)
    Push downs 4x12-15 35/45/50/50
    Cable curls 4x10-12 30/40/40/40
    Dips 3x8 60/60/60
    Preacher curl 3x10 40/40/40
    Dumbbell kickback 3x10 12.5/12.5/12.5
    Dumbbell hammer curls 3x10 12.5/12.5/12.5
    (This is hard on the hand with the brace on, squishes my fingers)


    CHEST (Oct.15.2019)
    Dumbbell Incline 4x10-12 7.5/12.5/20/20
    Flat bench 3x20 15/20/20 (with pules)
    Plate press 3x10 10/10/10
    Pec Deck 3x15 33/25/25
    (This is hard on the hand with the brace on, squishes my fingers)

    LEGS (Oct.16.2019)
    10 minute stepper
    Body weight stop and go squats
    Leg extensions 3x20 70/70/110 (Up together, single down)
    Leg press(Narrow) 3x20 200-120/180-120/180-120 (10 high then 10 low right after)
    Sissy squats 3x10 (Pretty hard on the right knee)
    Adductor 3x20 90/90/90
    Abductor 3x20 70/70/70

    The next two days I wasn't feels well and didn't really stay on track for my eating.

    LEGS (Oct.19.2019)
    Body weight stop and go squats
    10 minute bike
    Leg extensions 3x15 90/90/130
    Leg press 3x20 200/280/260
    Sissy squats 2x20
    Abductor 3x20 110/110/110
    Seated Hamstring curls 3x12 70/70/70
    60minute walk after.

    Saturday and Sunday still didn't feel very well, so I still didn't eat a lot. Had take out chicken/rice/raw veggies with a garlic sauce, also ate pork adobo/rice/boiled veggies/gyoza(3)
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    Originally Posted by thehobbes View Post
    Sounds nice, probably a lot of skiing and sledding out there.

    Yep, generally makes me rest for a week or less so nothing horrible. If I have a lower body injury I focus on upper body, if I have a upper body injury there's squats and running. Gotta just make it work sometimes.
    YES! I live in a community with a lot of children but there is out rinks, hills and fire pits set out. It is good to see the kids still go out but I like ice skating I try to go a couple times a year because the indoor ones here are a bit expensive to us, plus they are a ways away from where I live. I tend to be clumsy so snowboarding is truly out of the question, I am tried skiing and have done better but still not very good xD


    I got you, I am hoping by the end of the month I can work out without this brace on but we will see!
    How have you been? I am been peeking in your journal but I havent sat at a computer in awhile(Which is why I did a big update today)
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    Tons of working out I see, looks like the brace isn't holding you back too much, great work!
    Originally Posted by Sheepalie View Post
    YES! I live in a community with a lot of children but there is out rinks, hills and fire pits set out. It is good to see the kids still go out but I like ice skating I try to go a couple times a year because the indoor ones here are a bit expensive to us, plus they are a ways away from where I live. I tend to be clumsy so snowboarding is truly out of the question, I am tried skiing and have done better but still not very good xD
    Yeah always good to see kids actually outside running around and playing anymore, so many of them aren't into any sports these days. :/ Lol at this point in my life snowboarding and skiing are out of the question! I can just imagine one rough fall breaking something important and having to do a year of physical therapy to fix my broken ass.
    I got you, I am hoping by the end of the month I can work out without this brace on but we will see!
    How have you been? I am been peeking in your journal but I havent sat at a computer in awhile(Which is why I did a big update today)
    Pretty good, busting out a bunch of running miles. I'm sad to see winter on the way so I'm trying to get outside when it's still nice.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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    CARDIO (Oct.23.2019)

    45min on the elliptical


    LEGS (Oct.26.2019)
    10min on bike
    Leg extention 3x15 90/90/110
    Sissy squats 3xfailure
    Leg press 3x12-15 280/180/100 5counts
    Hack squat 3x10-12 50/50/50 5counts
    Adductor 3x18-20 100/100/100 6 reps->6sec hold
    Seated hamstring curl 3x10 70/70/70
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    Originally Posted by thehobbes View Post
    Tons of working out I see, looks like the brace isn't holding you back too much, great work!
    Its still a little weird but in makes my fingers go tingly because of how the bar sits in my hand xD so only do a couple and rest.


    Yeah always good to see kids actually outside running around and playing anymore, so many of them aren't into any sports these days. :/ Lol at this point in my life snowboarding and skiing are out of the question! I can just imagine one rough fall breaking something important and having to do a year of physical therapy to fix my broken ass.
    Hahah!! Oh yeah! That is exactly it, so for me if we go to the hills I just enjoy the hot chocolate and the view. There is a couple other adventures I have done but they can still break your ass literally xD I would say sledding is number one on that list because once the snow turns to ice it is horrible.

    Pretty good, busting out a bunch of running miles. I'm sad to see winter on the way so I'm trying to get outside when it's still nice.
    Does it get snowy/icy where you live?
    Last edited by Sheepalie; 10-29-2019 at 11:09 AM.
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    LEGS (Tuesday)

    10min bike

    Leg extensions 4x15 70/70 w/10 halfreps finishing 30/30(single leg)
    Walking Lunges 1.5 walk of death
    Leg press 3x12-15 +1dropset 100/200/200/240-140-80
    Adbuctor 3x20 90/90/90-50
    Seated hamstring curl 5x12 60/60/60 20/20(single leg)

    Walk for 25 minutes at 5.0
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    I have been sick for the past little bit. I am getting better now. Will start working out again soon!
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