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#1
08-31-2010, 04:13 AM
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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
08-31-2010, 11:46 AM
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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.
__________________
TEAM NORTON 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
08-31-2010, 11:48 AM
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Welcome to ABC!
__________________
 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
08-31-2010, 01:51 PM
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welcome aboard! stay motivated and dedicated and you will have to RESET your goals before you know it
__________________
my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#5
08-31-2010, 05:45 PM
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Welcome Lisa, I live in Tallahassee as well. I wish you all the best.
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#6
09-02-2010, 03:48 PM
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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
09-07-2010, 11:49 PM
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No workouts this week?
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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