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  #1  
Old 08-31-2010, 04:13 AM
Lisababe Lisababe is offline
Lisababe is sore
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Join Date: Aug 2010
Location: Tallahassee Florida
Posts: 3
Default Muscle Magic

A Little about me...
I've never been athletic or strong, and I've never really been in good shape before. I also lack a LOT of self confidence. I'm in the prime of my life, so I want to look and feel as amazing as I possibly can!

My goals...
-Lower my body fat percentage and gain muscle mass, and loose about 10-15 pounds of fat.
-Gain some much needed self confidence.
-Become stronger mentally and learn commitment.
-Maybe one day compete in some sort of figure competition.

Currently...
Height: 5'5
Weight: 136
BF %: 33.9 (That was measured about 5 months ago when I was 140 so it should have went down some.)
Stomach: 34''
Legs: 21.5''
Calves: 15''
Arms: 11''

As far as a routine I'll try starting out with this for a few weeks;
Lower Body A:
Squat
Lunges
Standing Calf Raise
Leg Extensions
Upper Body:
DB Bench Press
DB Rows
DB Shoulder Press
Lat Pulldown
Lower Body B:
DB Deadlift
Leg Curls
Seated Calf Raise
Abs

I was thinking of doing "12 week fast lose program" after that.
http://www.abcbodybuilding.com/fat_loss_workout.pdf



I'm really trying to focus on having the right forms for each exercise and trying to get a good foundation. Right now I'm looking a little pathetic BUT the good thing is, this will be my weakest point and I can only go up from here.
Crawl, walk run!

15 min. stationary bike

Squat
BWx15
BWx15
BWx15

Stationary Lunges
BWx12
BWx12
BWx12

Leg extensions
44x8
44x8
44x8

Standing Calf Raises
20x20
20x20
20x20

15 min. stationary Bike

Last edited by Lisababe; 09-01-2010 at 12:30 AM.
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  #2  
Old 08-31-2010, 11:46 AM
will-work4andro's Avatar
will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
Professor of Pain!!
 
Join Date: Apr 2008
Location: Oklahoma
Posts: 3,262
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welcome to ABC...looks like you are off to a great start reaching your goals...if you are consistent, you WILL be completely different in 8 weeks.
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The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #3  
Old 08-31-2010, 11:48 AM
Commander's Avatar
Commander Commander is online now
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,521
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Welcome to ABC!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #4  
Old 08-31-2010, 01:51 PM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
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welcome aboard! stay motivated and dedicated and you will have to RESET your goals before you know it
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finally got camera, more vids to come!
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  #5  
Old 08-31-2010, 05:45 PM
WorkoutMchne WorkoutMchne is offline
WorkoutMchne is Getting Stronger Everyday
Middleweight
 
Join Date: Oct 2009
Location: Tallahssee, FL.
Posts: 679
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Welcome Lisa, I live in Tallahassee as well. I wish you all the best.
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Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
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  #6  
Old 09-02-2010, 03:48 PM
Lisababe Lisababe is offline
Lisababe is sore
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Join Date: Aug 2010
Location: Tallahassee Florida
Posts: 3
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8/31/10

10 minute elliptical

Angled push ups
10/10/10

DB Bench Press
10x12
10x12
10x12

DB Rows
15x12
15x10
15x10

DB Curls
10x15
10x15
10x15

Shoulder Press
10x10
10x9
10x9

By the end of my arm workout I really struggled with the shoulder press, I guess because my muscles were getting fatigued. I spent a lot of time watching youtube videos to make sure I'm doing the forms right.

Yesterday, my legs still felt sore, but I decided to do some cardio anyways. I did 45 minutes on the elliptical and did a few things with my abs. I need to think of some sort of plan for my abs as far as what exercises I'm going to do.

Today, I am really sore. In all honesty, I didn't even do THAT much, and yet my calves are on fire and my whole body feels sore. I could barely walk getting out of bed this morning! Ive never really did this before so I guess my body isn't used to it yet. I'm giving myself today to rest, hopefully my soreness will go away for tomorrows workout.
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  #7  
Old 09-07-2010, 11:49 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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No workouts this week?
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"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
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