Karryann's first ever journal

**karryann** · 16-05-2011 04:56 PM

Hi,
As suggested by Jag, I'm going to start this journal.

A little about me, I'm 45, mom to 8, and granny to 4. I've lost just over 90lbs over the last 4 years and have stabilised at approx 10stone, I'm 5ft 8in, and a BF of 22.5%.I started lifting weights a few years ago, but bodybuilding over the last 6months. I'm thinking about competing in figure in 2012/2013.

I have a good friend who is a PT , who helps me with my training plan, but am always open to suggestions to improve it more. My diet is pretty good most of the time, approx 2500cals, 35protein/35carbs/30fats, eat clean as much as possible, I eat every 3hours, this is mainly due to me recovering from an ED.

My training is a 4 day split as follows-
Session 1- abs,quads, calves,triceps
Session 2- abs, shoulders ,back
Session 3- abs, hamstrings, biceps
Session 4- abs, shoulders, chest
I also do 2 cardio sessions each week, this varies from classes, HIIT, sometimes a run along the beach.Oh, I occasionally do a Bodypump class, hope thats not a swear word here

My goals are to build more muscle without gaining too much, if any fat. I concentrating on my shoulders right now, so I have a more balance shape- child bearing hips, oh the joys!!

Looking forward to your comments and suggestions
K x

**comanight2** · 16-05-2011 06:14 PM

yaaay well done on starting a journal, your more likely to get shouted at for that routine though :P

**SphinX** · 16-05-2011 06:51 PM

Good luck with your goals...look forward to following..any chance of more details regarding the routine (which exercises)

Any reason for working out the shoulder's twice a week? Shoulder's take a lot of hit from many exercises, so twice can damage them. Dependant on your recovery

Id suggest chest and triceps in session 4 and instead focus on legs in session 1. Also hoping to see some compund routines.

**karryann** · 16-05-2011 07:57 PM

Comanight2, thanks for the encouragement, and I can cope with the shouting, I'm learning and make plenty of mistakes.

SphinX ,I wanted to work shoulders twice, my shoulders have always been small and wanted to build more muscle, they were not making much progress, since I've increased to twice a week-a month ago-, they have more definition and size is increasing,generally seem to recover quickly. Thanks for the suggestions:-)

Here's a list of the exercises( might not have the correct names !)
Session 1-
Squats- alternate between box squats and regular squats, favourite exercise:-D
Barbell calf raises
Body weight dips
superset- tricep rpoe pushdown with kick backs

Session 2
Military press
Arnold press
Cable lateral raises
Lat pulldowns
Cable rows
Straight arm pulldowns

Session 3
Deadlifts
SL deadlifts
Pull throughs
Barbell curls
21's( curls, 7 bottom halves, 7 top halves, 7 full)

Session 4
Military press
DB rear rows
Rotator cuff
Flat bench press
Incline Flyes
Wide press ups( feet on step)

Abs every session
knee lifts on dip station-weighted
as above with a twist!
weighted sit ups

I mainly work out at home so I'm limited to equipment, I have dip station, high/low pully machine, bench, rack, olympic bars and weights, and dumbbells.

Do I need to take cover now?

**karryann** · 17-05-2011 08:18 AM

Todays training went well, even with interuptions from my youngest son!

Knee lifts
no weight 1x12
5kg db 2x12

Knee lift twists
no weight 1x10 each side
5kgdb 2x10 es

Weighted sit ups
10kg plate 3x15

OHP
17kg 1x 12
22kg 2x8
23kg 1x8 pb

Arnold press
6kg db 3x8

Lat raises
6kg db 3x12

Lat pulldowns
30kg 1x12
35kg 1x10, 2x8

Cable rows
40kg 1x10
45kg 2x8

Straight arm pulldowns
12.5kg 1x12
15kg 1x12

Still getting used to the cable machine, only been using it for a few weeks, so still working on technique.

K x

**dope540** · 17-05-2011 08:24 AM

welcome. its good to see more females doing training journals.

**Bokers** · 17-05-2011 09:03 AM

I would not worry too much about the amount you train your shoulders. I train mine 2-4 times a week. (I think he is saying) just make sure you're recovering from each session

**Bokers** · 17-05-2011 09:03 AM

Oh and welcome

Training journals are GREAT!

**karryann** · 17-05-2011 09:34 AM

Hi, and thanks. I enjoy training shoulders twice, and starting to see good results. I'm very aware of overtraining/under- recovering! Been there done that a few years ago

**karryann** · 19-05-2011 08:25 AM

Last night did Zumba , just for fun

This mornings training went ok, not much sleep!

Knee lifts
No weight 1x 12
5kg DB 2 x 12

knee lift twists
no weight 1 x 10 each side
5kg DB 2 x 10 ES

weighted sit ups
10kg plate 3x 15

Deadlifts- weight lower than usual as having probs with my left knee pulling in!
42kg- 1x 12
47kg- 2 x10
52kg- 2 x 8

SL deadlifts

67kg- 2 x15

Pull throughs
45kg-10,10,8

BB curls
22kg-
3 x 10

21's
18kg- 2 sets

Back to reality, I'm on Granny duty all day