Approved Log Powerlifting 2023-2024 cycle Log - Female

[average918]

May 20.24
Food the same as last day
1hr fasted cardio AM
Workout:
T bar row 5x10 115Ibs
BB RDLs 5x10 185 Ibs
Chin-ups 5x10
Wide grip cable row 4x15 70Ibs
Underhand cable row 4x15 60Ibs
Narrow grip cable pulldown 4x15 90Ibs
Single straight arm pull down 4x20/ 25Ibs
ABS
Cable crunches 4x15 70Ibs
Plank 4x1 min
Sit-ups 4x15
Vaccums 4x as long as possible
30 mins H.I.T.T cardio 15 sec on 45 active rest
1 hr posing

solid workout here sister your killing it! I'm loving the cardio before and after the workout something you don't see on logs often

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

sister you're showing all female how it's done

 

[ROIDDERS]

we are proud of you both male and female

 

[chesty]

absolutely love to see you being successful

 

[Ulter]

you are motivating a lot of women out there good job

 

[Masonic Bodybuilder]

Nice to see someone doing vacuums.

 

[ballin2504]

Love doing vacuums

 

[25homes]

May 20.24
Food the same as last day
1hr fasted cardio AM
Workout:
T bar row 5x10 115Ibs
BB RDLs 5x10 185 Ibs
Chin-ups 5x10
Wide grip cable row 4x15 70Ibs
Underhand cable row 4x15 60Ibs
Narrow grip cable pulldown 4x15 90Ibs
Single straight arm pull down 4x20/ 25Ibs
ABS
Cable crunches 4x15 70Ibs
Plank 4x1 min
Sit-ups 4x15
Vaccums 4x as long as possible
30 mins H.I.T.T cardio 15 sec on 45 active rest
1 hr posing

Nice work

 

[s.gentz]

May 19.24
6am fasted cardio 1 hour incline treadmill. Incline 9 speed 3.8

Carbs are officially gone until peak week so for the next 6weeks my diet is going to be this:
Meal 1: 1 cup egg whites and veggies
Meal 2: 4oz chicken and veggies
Meal 3: 4 oz chicken and veggies
Meal 4: 4oz chicken and veggies
Post workout: 4oz chicken and veggies
Meal 5: 4 oz chicken and veggies
salt is still being added to all my meals or at least spices with salt in it. I’m still drinking diet Dr. Pepper if I need a little boost during the day. And my water intake is sitting around 5-5.5L

Tonight’s workout was legs!
Pump style smith squats 4x15 225Ibs
Leg extensions 1.2.2.1 4x20 95 Ibs followed by 1 drop set to failure
Close stance leg press 4x10 765Ibs
Front foot elevated split squat 3x20/ 35 Ibs
Sissy squats 3x20
Jump squats 3x25
Standing calf raises 5x15 70Ibs
BW calf raises 5x15
H.I.T.T cardio elliptical 25 mins


View attachment 38420 We are leaning out!!! Finally! Body weight is sitting at 163Ibs so it’s actually gone up.

You are looking amazing!!! Back is poppin!!!!
Chapeau!!!!!!

 

[Kindafitkindafat]

May 22.24
The last few days have been tough. Really low on energy and just feeling tired and unmotivated. I keep reminding myself only 5 more weeks of grinding hard. And if I want to look good in that itty bitty bikini I need to put the work in.

last nights workout:
Wide stance smith squat 5x12 210Ibs
DB RDL 4x12 53Ibs
Leg extension 1.3.1.1 3x20 85Ibs
Box step ups 3x25/ 10Ibs
Walking lunges 4x15/ 50Ibs
Ab rollout 1.3.1.1 3xAMRAP 15-20 reps
Hanging leg raises 1.3.1.1 3xAMRAP 20-25 reps
Sit-ups 3x15
30mins H.I.T.T cardio

Tonight’s workout:
Incline chamber flys 4x15 15Ibs
Pushups on incline 4xAMRAP 40-50reps
Standing DB press 5x10 40Ibs
Snow angels 5x15 8Ibs
Leaning cable raises 3x30 drop
Chest supported upright rows 4x15 35Ibs
Standing laterals 3x40-10 reps drop
30mins H.I.T.T cardio elliptical
Posing 30mins

 

[dominion7]

May 22.24
The last few days have been tough. Really low on energy and just feeling tired and unmotivated. I keep reminding myself only 5 more weeks of grinding hard. And if I want to look good in that itty bitty bikini I need to put the work in.

last nights workout:
Wide stance smith squat 5x12 210Ibs
DB RDL 4x12 53Ibs
Leg extension 1.3.1.1 3x20 85Ibs
Box step ups 3x25/ 10Ibs
Walking lunges 4x15/ 50Ibs
Ab rollout 1.3.1.1 3xAMRAP 15-20 reps
Hanging leg raises 1.3.1.1 3xAMRAP 20-25 reps
Sit-ups 3x15
30mins H.I.T.T cardio

Tonight’s workout:
Incline chamber flys 4x15 15Ibs
Pushups on incline 4xAMRAP 40-50reps
Standing DB press 5x10 40Ibs
Snow angels 5x15 8Ibs
Leaning cable raises 3x30 drop
Chest supported upright rows 4x15 35Ibs
Standing laterals 3x40-10 reps drop
30mins H.I.T.T cardio elliptical
Posing 30mins

You have more endurance & drive than anyone I know... you got this..

 

[Npcclassicphysique champ]

May 22.24
The last few days have been tough. Really low on energy and just feeling tired and unmotivated. I keep reminding myself only 5 more weeks of grinding hard. And if I want to look good in that itty bitty bikini I need to put the work in.

last nights workout:
Wide stance smith squat 5x12 210Ibs
DB RDL 4x12 53Ibs
Leg extension 1.3.1.1 3x20 85Ibs
Box step ups 3x25/ 10Ibs
Walking lunges 4x15/ 50Ibs
Ab rollout 1.3.1.1 3xAMRAP 15-20 reps
Hanging leg raises 1.3.1.1 3xAMRAP 20-25 reps
Sit-ups 3x15
30mins H.I.T.T cardio

Tonight’s workout:
Incline chamber flys 4x15 15Ibs
Pushups on incline 4xAMRAP 40-50reps
Standing DB press 5x10 40Ibs
Snow angels 5x15 8Ibs
Leaning cable raises 3x30 drop
Chest supported upright rows 4x15 35Ibs
Standing laterals 3x40-10 reps drop
30mins H.I.T.T cardio elliptical
Posing 30mins

@Kindafitkindafat low energy is because you have low bodyfat thats normal now 5 weeks out
GRIND IT and push through this sister

how are your abs coming?

 

[Kindafitkindafat]

@Kindafitkindafat low energy is because you have low bodyfat thats normal now 5 weeks out
GRIND IT and push through this sister

how are your abs coming?

Ya I still think I’m pretty fluffy for 5 weeks out. I’m hoping there will be some drastic changes within the next few weeks. I’ll post my individual walk out to see what you think! Sorry I have to split it up into 3 videos because it was to long! Any tips also are welcome!!

 

[Npcclassicphysique champ]

Ya I still think I’m pretty fluffy for 5 weeks out. I’m hoping there will be some drastic changes within the next few weeks. I’ll post my individual walk out to see what you think! Sorry I have to split it up into 3 videos because it was to long! Any tips also are welcome!!
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View attachment 38900

@Kindafitkindafat I dont think you're fluffy at all 5 weeks out, actually you're in great shape sister

for 5 weeks out, amazing body and tight glutes, calves coming in, you look great

 

[dominion7]

Ya I still think I’m pretty fluffy for 5 weeks out. I’m hoping there will be some drastic changes within the next few weeks. I’ll post my individual walk out to see what you think! Sorry I have to split it up into 3 videos because it was to long! Any tips also are welcome!!
View attachment 38899


View attachment 38903
View attachment 38900

Well done, you look amazing... crushing it..

 

[s.gentz]

Ya I still think I’m pretty fluffy for 5 weeks out. I’m hoping there will be some drastic changes within the next few weeks. I’ll post my individual walk out to see what you think! Sorry I have to split it up into 3 videos because it was to long! Any tips also are welcome!!
View attachment 38899


View attachment 38903
View attachment 38900

Looking great!! Keep grinding. Your almost there.
What show are you doing?

 

[Kindafitkindafat]

Looking great!! Keep grinding. Your almost there.
What show are you doing?

Thanks! Because it’s my first show it’s hard to tell if I’m doing good or not lol I have some other girls that I pose with and they are 8 weeks out and are a lot leaner then me so it gets in my head! They are also natural so I don’t know if it’s super different for them? And I’m doing TNT muscle

 

[s.gentz]

Thanks! Because it’s my first show it’s hard to tell if I’m doing good or not lol I have some other girls that I pose with and they are 8 weeks out and are a lot leaner then me so it gets in my head! They are also natural so I don’t know if it’s super different for them? And I’m doing TNT muscle

Can only worry about you. Don’t let others get in your head. Follow your plan. You are gonna do awesome. Remember your first show is a learning experience. My first show I over dieted and came in flat. Learned from my mistakes and I’ll take that info and make the changes i need to for the next one.

 

[dominion7]

Thanks! Because it’s my first show it’s hard to tell if I’m doing good or not lol I have some other girls that I pose with and they are 8 weeks out and are a lot leaner then me so it gets in my head! They are also natural so I don’t know if it’s super different for them? And I’m doing TNT muscle

First show? Wow... great dedication.