Thread: Mary wants more muscle

Few of my pics

Me before I started with serious weight training (I was 22 with 62 kgs)


One year after (I was 23 at that moment, andf I have 66 kgs)

Comparasion of my bach 14 months ago (I had 69 kgs), with today (I have 77 kgs)








Greetings with last picture (from today) for all forum members

Girlfriend, you are JACKED!

It is great to have you here. You look AWESOME - and strong as hell from those lifts.

Nice work. How do you train back? Yours is phenomenal!

Originally Posted by Built

Girlfriend, you are JACKED!

It is great to have you here. You look AWESOME - and strong as hell from those lifts.

Nice work. How do you train back? Yours is phenomenal!

Thanks...

How I train back???

Ma answer is: CHINS, CHINS, CHINS, CHINS
PULLUPS, PULLUPS, PULLUPS, PULLUPS

All variations, different grips, with additional weight, without additional weight, negative reps, forced reps...

Also other exercises, but two of them is priority.

No surprise there.

I love chins. They're amazing. And the negs do wonders. I've been dealing with a herniated disc this last year and it's pushed on the nerve activating my left lat so it's been a royal pain not being able to train lats properly, but it's finally turning back on and you are my new inspiration.

You compete, or just vain like I am?

PS I have a very good friend from Bulgaria and I can hear her accent in my head when you type!

LOVE that "rrrrr"!

Originally Posted by Built

No surprise there.

I love chins. They're amazing. And the negs do wonders. I've been dealing with a herniated disc this last year and it's pushed on the nerve activating my left lat so it's been a royal pain not being able to train lats properly, but it's finally turning back on and you are my new inspiration.

You compete, or just vain like I am?

PS I have a very good friend from Bulgaria and I can hear her accent in my head when you type!

LOVE that "rrrrr"!

Thanks

I still dont compete in fitness and bodybuilding. Only in strength show, 15 months ago in chins and dips competition (I have some pics from that I will post them if is allowed to post them here

Where is Your friend from?

Oh damn you would ask that. She went to school here and that's where I knew her from but I'll check and get back to you.

I'd love to see those pix.

<makes note to dramatically increase chinup volume>

Originally Posted by Built

<makes note to dramatically increase chinup volume>

??? I dont understand

WOW you have done an AMAZING job Mary.

Originally Posted by MaryD

??? I dont understand

This means I intend to do more chinups.

Good job!

Originally Posted by HOOPIE

WOW you have done an AMAZING job Mary.

Thanks

Originally Posted by min0 lee

Good job!

Thanks, according Your pics You also look fantastic

My training schedule

First Day: Chest+abs, calves
Second Day: Legs, abs,
Third day: Shoulder, trapesius, calves, forearms
Fourth day: rest
Fifth day: Back, abs
Sixth day: Gluteus, hamstrings, calves, abs
Seventh day: Triceps, biceps, forearms, neck,

Before training 10 minutes of stacionary bike or eliptical for warming up. No cardio, because I want to gain more mass

Great job! Wow!

I always like to see journals from women who aren't afraid of muscle

Today training: Chest and abdominals. I always train during morning. before job, from & AM to 7 and half, but today is Sunday, and gym was open at 4 PM.

Warm up: 10 minutes stacionary bike

CHEST

barbell bench press, after 2 warm up sets
155 lbs, 9 reps
165 lbs 4 reps
165 lbs 3 reps+1 forced
155 lbs 6 reps+2 forced

Incline dumbell press, 2x55 lbs
10 reps,
8 reps,
7 reps+1 forced,
6 reps+2 forced,+without break 2x40 lbs, 5 reps+1 forced.

Peck deck machine, 115 lbs:
9 reps
7+1 forced,
6 +1 forced,
5 reps+without break 80 lbs 6 reps+without break 50 lbs, 9 reps+1 forced

Pullover with 60 lbs dumbell: 8,7,7,6 reps

Abdominals: Crounch 4 sets between 30 and 25 reps per set.
Hanging leg raises: 4 sets, between 15 and 20 reps per set.

Impressions: Good training for chest, I have pain after training. Tommorrow is time for legs

Originally Posted by Built

I'd love to see those pix.

I found them and I will poat them. They were taken on September 2008., and I was between 68 and 69 kg. Today I have 77 kgs.

I write weight in kilograms, is it necesery here to write in pound, or everybody know that 1 lb is 0,453 kg?

Originally Posted by katt

Great job! Wow!

I always like to see journals from women who aren't afraid of muscle

Afraid of muscle????? Whats that????

Thansk Kat.

I said that I would post some pics from competing in chins and dips

Pics from september 2008, I performed my personal record 17 chins and 26 dips, with my 69 kgs (152 lbs)

One year before I was 66 kgs, and I performed 14 chins and 22 dips. I was so so skinny at that time...

Those are awesome pix - thanks for sharing them!

Some of us here know kg, but occasionally tossing in the lbs in parenthesis like you have will help everyone do the math, so please keep posting that way from time to time.

You DO look very lean at 66kg (145 lbs) - how tall are you? In your recent pic at 77kg (169 lbs) you look wonderful - and not at all like how I looked at that weight lol! (For reference, I am 5'7" tall; 1,70 m)

Originally Posted by Built

Those are awesome pix - thanks for sharing them!



You DO look very lean at 66kg (145 lbs) - how tall are you?)

176 cm, between 5'9'' and 5 '10''

Oh you're TALL! So lovely to be so tall and so strong - it's imposing as hell to see that. Also, for training, the torque is so much harder on a tall body than on a short one, which makes your lifts that much more impressive.

What do you do for a living by the way?

Looks good in here.

Nice PR on Deads !!

Lookin good!

Trash and Yellow thanks so much

Built I wold answer when I would have a time

Today it was training for legs and sone abdominals. Before training weight machine showed 165 lbs, same like yesterday . For warming up I jumped on steper 10 minutes.

LEGS, QUADS

Barbell Classic squat, butts paralel with floor(after 2 warm up sets), 225 lbs, 4 sets 9, 7, 6, 5 reps

Leg press on machine, 5 plates on each side=450 lbs, 8 reps, 7, 7,
Last set 6 reps+without break 360 lbs 4 reps+ without break270 lbs 4 reps (*totaly sore*)

Leg extension 150 lbs, 10, 8, 7, +last drop set (150, 100, 50 lbs, 6,6,4 reps)

Dumbell rear lunges with 35 lbs dumbells, walking around gym, I didnt count reps, maybe between 15 and 10 with each legs

ABDOMINALS

Abroller 6 sets

Air bike, 4 minutes without break

Impressioin: My quads are quite sore, I hope my legs will not look like sticks in future

7 meals per day (still one), around 2800-2900 calories

Tommorrow time for shoulders, calves...

Greetings to everybody

Looks like a good leg and ab workout....It's good to see someone else doing the ab roller

Just finished reading through this journal and all I can say is "WOW!".

Today time for shoulders and calves. I didnt sleep so well, but I have to get up at 5 AM, to train like usually at 6AM in local gym. After 10 minutes on eliptical I begen with weights

Shoulders:

Dumbell press seated: 2x 50 lbs dumbells, 7,6+1, 5, 4+1 reps, 3, 3, last set with 30 lbs dumbells 11 reps, pause between sets are very short, 30-45 secs
press on machine: 135 lbs: 11, 10, 8+1, 7+1 reps
Laterall dumbell raises 2x28 lbs, 10, 8, 7 reps +1 forced, 6 reps+1 forced


Tommorrow is finnaly rest day

Calves (looks like sticks )
seated calf raises: 172 lbs: 12, 11, 11, 10 reps
Donkey raises machine, 353 lbs (160 kg) 14, 13, 13, 11 (I would try to increase that next time)

Tommorrow is finnaly rest day