Chrisateen's Blog - A Female aiming to Build Muscle

Tuesday was a legs day

Squats 60kg ( 3 x 10 reps )
Calve Raises 24kg dumbells ( 3 x 10 reps )
Leg Curls 30kg ( 3 x 10 reps )
Leg Press 140kg (3 x 10 reps)

Added 20kg to my leg press by mistake when I was only planning to add 10kg and only realised after the first set. Not sure if I would keep it as that for next time or if I should reduce the weights.

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You made the sets and reps so no need to reduce the weight...

If it was a real struggle then maybe only put on 5kg next time instead of another 10...

Ok I will do so. I was just worried that next time I might not be able to do it at the same weight but like you said if I made the reps before I should be fine

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I really admire what you're doing and would love to be at the stage you're at and be able to bulk, if you don't mind me asking a question do you think it's possible without barbells? I only have access to a few machines and dumbbells up to 20kg unfortunately. I'm doing okay at the moment but progress is slow, and I can't afford a better gym

Though I look much fatter if you compare how I look now with How I look when I was 12st before there is a huge difference in my body fat levels (well I hope there is a part of me just sees myself getting fatter )



My Goals

My main goal is to continue bulking till the end of February. I wanted to do it a bit longer before but unfortunately I have gained a lot more weight than I wanted within a short period of time but at the same time I don't want to start cutting to early and end up not giving myself enough time on the bulk to gain muscle. So therefore I may end up cutting a few weeks before the end of the transformation.

I would also like to improve my lifts (in particular being able to do more than 5 parallel grip pull ups) as well.

Gym Routine

I usually go four times a weeks and do the following each for 3 x 10 reps... (However I usually don't follow it to the later sometimes go three times a week and also don't do them in a specific order as I don't want to be too rigid with my workouts)

Legs:

* Squats
* Calve Raises
* Kettlebell Swings
* Leg Press
* Stiff Legged dumbell deadlift

Chest and Shoulders

* Bench Press
* Shoulder Press
* Upright Rows
* Dips (will no longer do this on chest days once I can do 10 in a row with good form)


Biceps, Triceps & Abs

* Bicep Curls
* Tricep Extensions
* Dips
* Pull Ups (will no longer do this on this day once I get good at it)
* Some ab work if I have time

Back

* Deadlifts
* Lat Pull Downs
* Pull Ups
* Barbell Rows
* (something else which I forgot the name of and will post the name of tomorrow)

Diet

Going to continue to eat 2400 calories for now track my food on myfitnesspal and revaluate if I gain too little or too much weight

Today I did back

Parallel Pull Ups 4 reps then 2 x 3 reps
Deadlifts 70kg ( 2 x 10 reps ) 80kg 9 reps
Stiff Legged Deadlifts 55kg (3x10 reps)
Lat Pull Down 47lbs (3x10 reps)
High Rows 50kg ( 3 x 10 reps )

Really happy about the deadlifts and that I am now able to lift my current bodyweight for 9reps. Im hoping to be able to do it for 3 sets just before I start losing weight.

I then tried to lift 110kg for 1 rep and only managed to lift it off the ground but could pull myself to stand straight . I'll try again soon and see if I can do it

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It's not impossible its just harder and you will get better results joining a decent gym with good weights equipment. Even if you use dumbells to do things like deadlifts, squats e.t.c you will quickly outgrow using 20kg dumbells and soon you will need to buy another set of dumbells. By the time you know it you will spend more money buying equipment than just joining the gym.

There are cheap gyms out there like puregym and thegymgroup which are between £10 - £25 a month. Can you not check and see if they have one near you?

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Why did you go 80*9 then to 110?

Why not go to 90 then 95 then 100? Or have i missed you doing these before?

Thanks for the advice, I've had a look and there are none in my home town or uni town. Although one of the websites said one is opening soon so fingers crossed. My uni gym is free and has everything except for barbells, and the cheapest gym I can get at home right now is £19 a month but it's similarly badly equipped!
When you first started properly lifting did you get a trainer to go through the exercises with you? I'd feel too intimidated to just walk over to the bench press and start on my own I'd likely injure/make a fool out of myself

A while ago I did a 1 rep max and managed to get to 105kg so I just thought I'll see if my one rep max has increased

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Ahhh, ok. Also, go for the 1rm before the sets. I find i can still do lots of reps after a 1rm but will fail if done sets before...

Just realised you now make the 3rd girl on TSR who is out-squatting me .

EDIT:
realised pretty much all the girls with blogs in the fitness section out squat me so that makes you more like the 5th/6th.

Wednesday was a leg day and I did the following

Squats 60kg ( 3 x 10 reps )
Leg Press 140kg ( 3 x 10 reps )
Leg Curls 30kg ( 3 x 10 reps )
Calve Raises 24kg (3 x 10 reps )


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