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Anita Blumpkin

Anita Blumpkin

TID Lady Member
Jul 19, 2023
157
133
I never write down or plan my training ahead of time. I train what's not sore and prioritize legs and shoulders. I walk in the gym and go for it. I thought I'd write down what I'm doing each session as I do it and share with the den. Might give others ideas for workouts or might raise questions. Have at er!

Thursday
Quads, glutes, calves
Leg extension 2×12warm 3×8working
V-squat*thighbanded 2×12warm 3×10working
DB split squat 1,2,3,3,2,1×10eachside
Cable kick backs 4×10-15working
Leg press*thighbanded 5×10-12working
Leg press calve raises 2×20
 
Anita Blumpkin

Anita Blumpkin

TID Lady Member
Jul 19, 2023
157
133
Friday
Shoulder, tri's
Cable face pulls 2×15warm 3×10-12working
Rev fly machine 5×10-15
DB BO fly's heavy*bottom range 3×12-15
DB BO fly's light full range 3×15-25
DB press 6×8-13
Cable lateral raises*wrist strap 6×10-20
Cable rope front raises 4×15-20
Cable pressdowns 4×12-18
Cable rope pressdowns 4×amrap drop
 
1bigun11

1bigun11

MuscleHead
Oct 23, 2010
2,148
1,847
How fast are your workouts?. How much rest between sets? Are you finding yourself getting strong quickly now that you are back on food?
 
Anita Blumpkin

Anita Blumpkin

TID Lady Member
Jul 19, 2023
157
133
How fast are your workouts?. How much rest between sets? Are you finding yourself getting strong quickly now that you are back on food?
Ya definitely feeling stronger and way more energy. 1-3min typically depends how gassed I am and what set types I'm doing. I always watch my heart rate and wait till it drops down between 90-120. Again depending what set types I'm doing.
 
1bigun11

1bigun11

MuscleHead
Oct 23, 2010
2,148
1,847
Ya definitely feeling stronger and way more energy. 1-3min typically depends how gassed I am and what set types I'm doing. I always watch my heart rate and wait till it drops down between 90-120. Again depending what set types I'm doing.
That's how I do it also. More interested in keeping the weights a little heavier than in making an aerobic activity out of it. Thanks.
 
Anita Blumpkin

Anita Blumpkin

TID Lady Member
Jul 19, 2023
157
133
That's how I do it also. More interested in keeping the weights a little heavier than in making an aerobic activity out of it. Thanks.
Some people in my family have asked do I do cardio off season to stay healthy. I reply "don't need to if your working hard in the gym your heart rate should shoot up during heavy lifts especially on leg days."
I have gotten myself a spin bike for at home but with the intention of growing bigger Quads by using it not so much for cardio.
I'll use it loads during cutting phases of course though lol ya I lift what weigh I feel is make the maximum tissue damage. That's not always super heavy it depends what movement I'm doing. Back to shoulder pressing 40's for sets of 8-10 though so I'm definitely feeling stronger again.
 
Anita Blumpkin

Anita Blumpkin

TID Lady Member
Jul 19, 2023
157
133
I never write down or plan my training ahead of time. I train what's not sore and prioritize legs and shoulders. I walk in the gym and go for it. I thought I'd write down what I'm doing each session as I do it and share with the den. Might give others ideas for workouts or might raise questions. Have at er!

Thursday
Quads, glutes, calves
Leg extension 2×12warm 3×8working
V-squat*thighbanded 2×12warm 3×10working
DB split squat 1,2,3,3,2,1×10eachside
Cable kick backs 4×10-15working
Leg press*thighbanded 5×10-12working
Leg press calve raises 2×20
Saturday
Back, bi's
DB BO rows 2×12-15warm 4×10working
Iso-lateral row machine 3×10
Lat pull downs 5×10
Straigh arm cable press downs 4×12 ×1arap
Super set
DB curls 3×12-15
Incline hammer curls 3×10
 
Anita Blumpkin

Anita Blumpkin

TID Lady Member
Jul 19, 2023
157
133
Friday
Shoulder, tri's
Cable face pulls 2×15warm 3×10-12working
Rev fly machine 5×10-15
DB BO fly's heavy*bottom range 3×12-15
DB BO fly's light full range 3×15-25
DB press 6×8-13
Cable lateral raises*wrist strap 6×10-20
Cable rope front raises 4×15-20
Cable pressdowns 4×12-18
Cable rope pressdowns 4×amrap drop
Friday
Legs
BB squat 3×12warm 4×8-10work
DL con slow negatives 3×8
Lying ham curl machine 4×10
SS leg press 3×15
Leg press narrow 3×20
Leg press calves 2×20
 
proteinekzynowski

proteinekzynowski

Member
Jun 28, 2024
14
4
Try using a 3 day p/p/l split. Its the most effective split. You will have much better results
 
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