An Epic Lower Back Quadrant in 6 Months!

**gYmgIrL** · February 19th, 2009, 06:27 AM

Hello!

I've started a new one!

Nnjeleous?

So this time, my goal is it get bigger hammies and calves and possibly glutes! “Why focus on those muscles?” I hear the choruses (and choruses) of people (the Geeg's fans) ask in sheer amazement and awe.

To which I reply, I want the mirror to reflect what I really look like inside! I wanna look like a super heroine!!!!!!!!!!!!!!!!!!!!!!!!!!!!11:

Note the massive legs being symetrical in both quad and hammy, and the little dip between bum and rest of leg, THAT is the stuff dreams are made of.

They also have massive bodybuilder sized calves. They are crazily huge are they not? Must be to cause that good ol’ symmetry in the legzez!

So, I’ma focus on those for a little while. Lets assume I can afford to go in the comp in October, I’m gonna wanna start cutting July-Augusty which gives me 6 months to work on these babies!

So here’s the game plan:

Weight training 5 days a week with Hamstrings on two of those days (different exercises, one day deadlifts and one day hamstring isolated doovies)

Calves training on 3 of those 5 days

Monday and Friday:
Heavy weight (twice body weight at least) 6 reps on 45 degree leg press
Medium weight for 20 reps on seated calves
no weight heel raises x 20
no weight toe raises x 20

Wednesday: Bouncers Doom Calf workout

and on the other days shoulders tris back and abs so I'm still not doing quads or chest.

Also every evening I'll stretch hamstrings (I wanna get more flexor for pole anyway) and I'll stretch calves after every set, mainly cause if I dont I'll vom :P well almost!

Now the toughest part, is that I'm going to have to *gulp*

eat lots

eat lots of CLEAN

*shudders*

I took a little mixy thingo to work and some nanas so that in the mornings I can has nana and vanilla protein, so that should be tasty as.

For lunch I can has chicken or fish (or meat or anything) with some riicey rice or wholemealy burrreadoo

Some sorta beany thing slash red poe-tae-toe for a schnak,

Lots of veggies for dinner with something.

Protein before bed.

That should do it.

Oh for breakfast I can have eggwhites and oats as long as I get up early enough.

Oh wait I mean... for when I DO get up early enough

Right?

:P

Ok so my beepy scales of ultimate innacuracy say:

Weight 49kgs
Fat 9% (har har, well thanks scales... but you lie)
Water 61%

ok well, I'm 61% water! hahaha its not accurate but at least you have something to go on to make sure you're making progress you know?

Hamstring Untensed Measure: 17 and 3/4s inch
Calf Untensed Measure: 12 and 5/8s inch

(note to self, drink moar water)

**tooncesthecat** · February 20th, 2009, 11:35 PM

You talkin' about a little dip like this one?

**Italianangel** · February 23rd, 2009, 01:47 PM

Wicked, love the new journal!!!

**gYmgIrL** · February 23rd, 2009, 07:27 PM

That’s is exactly Toonces! I’m pretty sure something like that *might* take a liiiiitle longer than 6 months though :P I thought aiming for the comic book ladies was reaching a bit! Haha

xxx

Thanks Linda! Journalling is the only way I know how to keep amped about it!

This weekend I did pretty bad I have to say, I was just, SO lazy. All I ate were packets of chips in between my meals (which was all meat and veggies but still) I hardly moved! I think I needed one more ‘deep breath’ weekend though because I’ve been so stressed about things recently (things that really aren’t important) and I was feeling really drained. Then yesterday, another tree fell over! Blocking me in my house! So I couldn’t even get to work or the gym! So I had another sleepy day :P

Today though, I was amped as! Woke up before the alarm went off (my doggy sleeps in bed with me now, she’s such wonderful company!) and choofed off to the gym for what I like to call, Deathlift Day (cause it’s all deadliftys)

This is the first time in a long time that I’ve made myself feel dizzy and sick and sweat so much working out (I’m not usually a sweater!) but I went extra hard today! I warmed up on the glutes machine (because all the people were on everything else!) but I did it really slowly, and it’s really really hard. I think I need to be more flexible just to use that thing too because I have a tendancy to twist. It might also be too heavy I guess.

I tried to go higher weight than I thought I could today so after that went a little something like this:

Good mornings – 4 sets
1 on bar only
1 on 20 kilos plus bar
1 on 15 kilos plus bar
1 on 10 kilos plus bar

I really took it slow, slight bend in the knees and shook like a biartch squeezing the hammies and glutes on the way up.

Romanianian Death Lifts (all weights plus bar)
1 on 10 kilos
2 on 20 kilos
1 on 10 kilos

Man, deadlifts are tough on your forearms, my fingers wouldn’t even straighten after these sets!

Straight Leg Dead Lifts
3 sets on 10 kilos plus bar
I didn’t stand on anything, so I didn’t get a good stretch, but I was really fatigued by this point anyway, and I was still really squeezing and shaking like a biartch still.

I was wearing those shiny type pants, you know the tight fitting one, and it felt like the whole world could see when I tensed my bum, I’m sure they couldn’t, but maybe I should wear baggies next time :P

Anyway, then I went on to the Jamie Eason things! I cant remember what they’re called, but I rudely steal two benches and stand on them so that I can squat down low holding a dumbbell. I started with a 25 kilo thinking it was the only thing I could pick up, but it wasn’t heavy enough for the legs so I went back and picked up a 27.5, (I think it looked funny because I struggled a bit) :P

This thing is doom, I stopped at one point a contemplated putting my legs up to stop myself from fainting, but pacing around in circles seemed to fix it. My lower back is awesomely sore too! (The good kind of sore)

I saw a pic of my lower back the other day while doing photos, I had no idea it was so big! I think you must use it a lot in pole

Anyway, then I went on to calves.

I did 8 reps of 160kilos on the 45 deg leg press and then 20 reps of 20kilos on the seated calf times 3 plus stretching.

Awesomely painful!

Then I dragged myself to the showers.

Now all I have to do is eat lots of clean!!!

**Italianangel** · February 24th, 2009, 01:50 PM

got your avy up, thanks!!!

**6-Pak Girl** · February 26th, 2009, 09:48 PM

Hey GG -- I LOVE your new challenge. Can't wait to see those legs GROW!!! I always have a tough time growing legs so let me know how it goes.

**gYmgIrL** · February 27th, 2009, 10:10 PM

Thanks 6 pack girl!

I hope they do grow!

Thanks Linda! I love that pic of you!! I'm glad you like it enough to make it your avatar!

!

Well this week went pretty well I think! My hamstrings were soooo sore all week. I stretched them every nights like I said, you get a lot less flexible when they're sore it seems! (probably just cause it hurts so much!)

I did calves 3 times this week and upped the weight on the 45 deg leg press ones, I'm up to 200 kilos and made sure i did every rep really slowly. Infact for the rest of my body I went down a little weight and just did everything super slow.

Time to weigh in! 1 week up!

Weight 49kg
Fat 16% (that sounds a little better!)
Water 49% (I must make a sploosh sound when i walk!)

Calf 12 and 1/8 (I've gone down! haha must an error either this time or last time, I'll find out next week

)
Hammy 17 and 3/4, still exactly the same, but its just week one yet!

**gYmgIrL** · March 4th, 2009, 08:41 PM

well, it was inevitable! I'm starting to feel fat :P eating til your full is weird, and the more you do it the less you want to eat the next time!

I might start putting in some cardio and try and keep it even cleaner!

I was doing 200kgs on the 45 deg on my calves, and had to use the power of greyskull to get the last rep out, it worked though! you guys should try it!

and I dont know if its good for you or not, but I tried using the adductor (whichever the inside leg one is) machine for trying to sstretch for the splits! it feels awesome but your legs are bent so I guess it doesnt do hamstrings at the same time. The good part is, when it gets to painful you have to squeeze in and work the muscle anyway! should help with holding on to that pole with it!

!

**gYmgIrL** · March 10th, 2009, 07:20 AM

Gargh! I've been working so hard! Getting up early, cooking breakfast! taking blenders to work! alarms to eat every 3 hours, 45 mins running in the evening! I feel SO amazing I cant tell you. What is it about dripping with sweat that makes you feel so incredible!

Thanks to you guys I've been feeling on top of the earth now I'm taking these iron tablets, I'm actually quite amazed at the change! I cant thank you enough guys!

Stretching I'm ACTUALLY making progress somehow! I can rest on my elbows with my legs spred out in front of me! my back is still a little rounded but its still progress. I also started using cables to help me stretch at the gym, I hook one leg up and lie with my head at the machine and let the cable pull my lag back over my head (or as close as I can get) then all you have to do is concerntrate on keeping your knee straight! awesome!

seeing as I'm cardioing everynight, it's hard to find a point where my calves arent pumped, so these measurement look insanely good!

Calves: 12.5 inches
Hams: 19 and 3/4 <-- oh god please let that be muscle!!!!
And I put on a kilo, now I weigh 50kg!

My diet has been excellent, you'd all be so proud

Breakky: Mince and Beans in a wholemeal wrap
Snack 1: Banana, 2 scoops protein, oats, little milk, water
Lunch: Rice and prawns
Snack 2: another shake sans oats
Dinner: Quinoa/meat and veggies

Some of that dinner meat has been processed like ham or something, but I'm running low on funds

I've been drinking stacks of water too! and crazilly I'm starting to look more cut somehow, I must have been holding a lot.

I wonder if it's ok to add a little cordial to make you drink more water. Maybe in the mornings.

**wil** · March 10th, 2009, 07:56 AM

That's awesome GG... keep up the good work and the results will surely follow.

**gYmgIrL** · March 14th, 2009, 10:48 AM

I feel so awesome! I chopped off all my hair! you guys know how long it was right? well now it's really... REALLY short. I should be doing some photos so I can show you. It's kinda spikey and black with red streaks but I still have a long bit at the front, but it doesnt look emo... I'll have to show you to exprain!

Anyway, I'm sore everywhere, it's incredible! I'm loving getting up early, all this water is clearing up my skin and eating right is keeping me alert all day and the iron tablets make me feel like my sleep at night actually does something. I swear my shoulders are bigger than they have ever been (I can tell cause I got that Cervical cancer vaccine and it REALLY hurt! That's cause of muscle right? hehe sook)

I'm a bit uncomfortable with the amount of fat on me at the moment though. Remember when I was real excited cause I was losing in that spot at the front where your legs going your body? well its real soft there now

no one would notice it but me, but I would like it to be gone. I know I know, lose the fat later, it will come off by itself when you have more muscle, but you know me and obsessing over it

I miss the dip between my shoulder and tri too! but I was at 12% then, its probably not a good percentage to maintain long term right?

**6-Pak Girl** · March 15th, 2009, 09:05 PM

GG - you're doin so great! I know that feeling of feeling fat. It's awful. But you know, you're not really getting fat. You're just doing what you need to do to build that beautiful muscle. Can't wait to see photos of your hair!

**gYmgIrL** · March 28th, 2009, 06:08 AM

Thanks 6packgirl

You're always so nice!

Well, I am moving ahead in leaps and bounds! my hammies are 18" exactly, which is a full quarter inch bigger than when i started! its a bit wrong though, im sure i have the pump on, my hams are SO worked out that i have to kinda waddle to walk! hahah I love being this sore though, but I went to the shops this morning and realised I was getting strange looks because I was massaging my own bum :P

Pfft, they totally dont understand, and that bum to ham join is the sorest! As well as the actual ham, you can feel all the strings! now I know why it's called a hamstring! haha

My calves are now 12 inches and three eights which is 2 eights (or one fourth) bigger than when I started.

And they definately arent pumped!

I've actually lost a whole heap of fat too, somehow :\ my waist is getting smaller but my legs arent, so all of my pants are doing that gaping at the waist thing, so I'm getting a belt! which is a bit exciting, cause I want my legs to be bigger yet smaller waist, just like the super heroines. Right?

Apart from trying harder at the gym and the more 'full body' excercises like deadlifts squats etc plus the pole dancing, the thing that I think has made the biggest difference is the huge protein shake I've been havinig straight after workouts. Its got a nana, 2 scoops o protein and a little milk, water and a substantial amount of oats. its quite tasty and easy to drink and it really seems to be working!

The pole dancing must be doing amazing things for my back, I'm now close hand lat pulling 55kgs, which is more than 5 kilos over what I weigh. Which I guess is because pole dancing is pretty much thousands of pull ups!

Just to write these out for my ease of reference:

Hams: 18"
Calves: 12 and 3/8 inch

the abductor machine for stretching is actually working really well too! I can now get al the plates down on the widest setting and hold for 30 seconds. That machine is helping me get flexible way faster than normal stuff! I gotta find a way for one to force me to hammy stretch! (and quads I spose :P)

**vanessa40** · March 28th, 2009, 06:58 AM

Wow..
Great job..
Love your new journal
Keep up the good work

**gYmgIrL** · April 2nd, 2009, 08:08 PM

Thanks Vanessa!

So I went to see a guy today, told him I have trouble gaining and wanna go in the comp on 10 October 2009, but cant seem to put on size and that I thought I wasnt eating enough.

HE told me what I was eating was fine, but from what he sees of my training in the mornings, that's where my issue is. He wants me to change to 4 day a week training, and arms only as secondary so that everything gets a full 6 days to recover. He's also told me to make sure i eat 1.5 hours before training and down a protein shake as soon as i hit the showers. (before I'm in the shower obviously)

he also wants my works out to be intense 45 minute things.

This sounds like it's going to be hell

I cant wait!

**6-Pak Girl** · April 5th, 2009, 07:54 PM

Hey GG - how exciting! Don't ya just love it when you get to try something new and intense?! I do that 4 day a week training thing. My guy insists on it cuz of the recovery/muscle growth thing.

Congrats on the leg growth! It's happening so fast - I'm very impressed and more than a little envious.

)

**gYmgIrL** · April 5th, 2009, 08:25 PM

you are the best in the whole world!

I had my first training session with him today, and i was on the floor within 5 minutes

Just about passed out

He says I'm really unfit! Is that really possible? am I really? Really?

I guess it all kinda makes sense if that's the case.

So I need to start slow? Was I fit before? or have i never been fit?

I'm so confused!!

WHO AM IIIIIIIIIIIIIIIIIIIIIIIIIIIII

haha

**lizzyb** · April 5th, 2009, 08:45 PM

Lol, don't sweat it GG! When you start working with a trainer IS when you really find out what you are all about physically!! Just watch......in a month from now, you will surprise yourself at what you can achieve and more!!

**gYmgIrL** · April 6th, 2009, 07:57 PM

Thanks Lizzy!

Its incredible, I am so sore after those two sets of DIPs. I cant believe I've been training 'wrong' for the past 3 years :P I went to the docs and they told me I had slightly low blood pressure and was slightly anemic, so that could have attributed to the almost passing outness.

I couldnt gym it this morning, I feel really dissapointed at myself for some reason. I guess 3 years is a long time to waste