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in:
heykiddo
--%
bf
128 Lbs.
wt
5'4"
ht
BodySpace Member
heykiddo
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Member Since: Feb 13, 2011

Last Visit: Feb 15, 2013

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BODYGROUPS

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INSPIRED BY

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real name
age
gender
Female
location
gym
occupation
Overall Goal
///
Gain Muscle

Progress & Goals

BEFORE
Jun 4, 2012
CURRENT
Dec 22, 2012

-- Lbs.

LEAN BODY MASS

-- Lbs.

BODY FAT

CURRENT WEIGHT
128
Lbs.
Nov 30, 2012
Lbs.
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CURRENT BODY FAT
--
%
%
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PROGRESS HISTORY

Lbs.
2011-04-28,2011-12-20,2012-01-16,2012-09-17,2012-09-18,2012-11-30
136,136,134,128,128,128
%
Lbs.

LATEST MEASUREMENTS

  • Waist
    24.5" a loss of 1.5" in 271 days
    Sep 17, 2012
  • Chest
    34" a loss of 2" in 271 days
    Sep 17, 2012
  • Thighs
    21" no change in 271 days
    Sep 17, 2012
  • Hips
    39" no change in 271 days
    Sep 17, 2012
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

In response to all the PM's (sorry if they went unanswered), here is an overview of what I did to get to where I am now.

 

I started with Starting Strength and as Mark Rippetoe advises, anyone new to lifting or who cannot squat 1.5x their bodyweight should stay on Starting Strength until they can. I was pretty close but wish I had stayed on it until I had.

After Starting Strength and for the majority of my "bulk" I did Layne Norton's "PHAT", which combines power and hypertrophy training (and which you can find tons of information about on this site and on simplyshredded.com, as well as google searches, of course). There are two versions, "old" and "new", and I combined/modified them to look basically as follows (and, yep, monday is leg day!):


Day 1: Lower Power

Squat (3-5 x 3)
Hack Squat (6-10 x 2) 
Leg Extensions (6-10 x 2) 
Stiff-legged Dead Lifts (5-8 x 3)
Glute Ham Raises (6-10 x 2) *
Standing Calf Raises (6-10 x 3) *
Seated Calf (6-10 x 2) *

Day 2: Upper Power (old version, basically)

Bench Press (5 x 3)
Bent Over Rows (5 x 3)
Military Press (5 x 3)
Pull-ups (6-10 x 2) 
Dips (6-8 x 2)

Day 3: Rest

Day 4: Lower Hypertrophy

Speed set: Squat (3 reps x 6 sets - at 70% of 3-5 normal rep max)
Hack (8-12 x 3) *
Leg Press (12-15 x 2)
Leg Ext (15-20 x 3)
RDL (8-12 x 3)
Lying Leg Curls (12-15 x 2) *
Seated Leg Curls (15-20 x 2) *
Donkey Calf Raises (10-15 x 4) *
Seated Calf Raises (15-20 x 3) *

Day 5: Upper Hypertrophy (modified to 1 day rather than back/shoulders chest/arms split)

Speed set (press): Flat dumbbell press (3 reps x 6 sets - 65% of normal 3-5 rep max)
Incline Dumbbell Press (8-12 x 3)
Incline Cable Flyes (15-20 x 2)
Seated Dumbbell Press (8-12 x 3)
Upright Rows (8-12 x 2)

Speed set (pull): Bent over rows (3 reps x 6 sets - 65%)
Dumbblell Rows, Seated Cable Rows, or Close-grip Pulldowns (8-12 x 2-3)
Dumbbell Concentration Curls or Preacher Curls (8-12 x 2)
Seated Tricep Extensions, Cable Pressdowns or kickbacks (8-12 x 2-3)

(*depending how I felt, sometimes additional accompanying movements, ..sometimes less)

Day 6: Rest

Day 7: Rest

* Movements routinely rotated with glute ham raises and lying/seated curls include: weighted hip thrusts and bridges, "donkey kicks" done underneath the leg curl machine or smith machine, hamstring pull backs on the smith machine, reverse hyper extensions, weighted kickbacks, and weighted step ups.

* Rotated bulgarian split squats and lunges with hack squats on hypertrophy days (and when the hack machine at my gym temporarily went out of commission I started doing them on the dreaded smith machine, feet way out in front. Not bad, if your gym doesn't have a hack machine.)

* Calf raises rotated with rotary calf extensions and extensions on the leg press machine


After Phat I did a couple cycles of 5/3/1 and then began to "cut". For cutting I for the most part followed Martin Berkan's guidelines found on leangains.com (including Intermittent Fasting with fasted training), the philosophy being to hit it hard but keep it simple while in a caloric deficit in order to maintain as much muscle as possible and not tax the CNS, which makes sense. He recommends no more than 5 movements per workout, 3 days per week, following a "reverse pyramid" scheme. This is (basically) what I did:


Each movement 5-7 reps, 2-3 sets, 3-5 minute rests

Day 1:
Squats 
Leg Press (with a set or two of calf extensions while I'm there)
Walking or Barbell Lunges, Bulgarian Split Squats, or weighted Step-ups
Overhead Press
Chin-ups

Day 2:
Bench Press
Barbell Rows
Pull-ups
Dips
Jump squats (3 sets, 20 reps)

Day 3:
Deadlifts
Leg Extensions
Weighted bridges or hip thrusts
Kickbacks, donkey kicks (on smith machine or under leg curl machine), or glute ham raises
Planks (3 x 1:00)


I also recently added in 50 bodyweight squats per day, everyday (which I totally stole from chickentuna), and I don't do cardio (though sometimes I'll jump on a stairmaster, just cuz). I do yoga 3 or more times per week but I do this mostly to stay loose, limber, and sane rather than anything else (along with the 5 tibetan rites every morning for the same reasons). I often dance 1-2x/week (just cuz), do planks and push-ups whenever the mood calls me (usually commercials during football games), and that's about it. Not sure what I'm going to do next for maintenance but I'm sure it will look much like the above.

My Nutrition Program View My Full Nutrition Program

heykiddo has not added any program information.

My Supplement Program View My Full Supplement Program

heykiddo has not added any program information.

My Motivation Program View My Full Motivation Program

heykiddo has not added any program information.

What heykiddo Is Up To

heykiddo added a new profile photo.

Feb 7, 2013

heykiddo is now friends with ozziefitchick.

Dec 22, 2012

heykiddo added a new photo to her progress photos.

Dec 22, 2012 |
Mattd27, Thebesticanbe and 2 others like this.
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heykiddo added a new photo to her photo gallery.

Dec 22, 2012 |
Mattd27, chaser52 and 1 other like this.
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heykiddo added a new profile photo.

Dec 22, 2012

heykiddo is now friends with raceforyourlife, Steve444a and 23 others.

Dec 20, 2012

heykiddo added a new photo to her photo gallery.

Dec 20, 2012 |
Mattd27, chaser52 and 1 other like this.
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heykiddo is now friends with conmanqb, chappco and 19 others.

Dec 9, 2012

heykiddo is now friends with CrimsonSteel, underwaterfit and 69 others.

Nov 23, 2012

heykiddo added 2 new photos to her photo gallery.

Nov 23, 2012

heykiddo added a new photo to her photo gallery.

Nov 10, 2012 |
Softworn, Mattd27 and 1 other like this.
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heykiddo added a new profile photo.

Dec 22, 2012

heykiddo updated her workout program.

  I started with Starting Strength and as Mark Rippetoe advises, anyone new to lifting or who cannot squat 1.5x their bodyweight should stay on Starting Strength until they can. I was pretty close but wish I had stayed on it until I had. After Starting Strength and for the majority of my "bulk" I did Layne Norton's "PHAT", which combines power and hypertrophy training (and which you can find tons of information about on this site and on simplyshredded.com, as well as...

Go to workout program
Sep 24, 2012

heykiddo updated her workout program.

  I started with Starting Strength and as Mark Rippetoe advises, anyone new to lifting or who cannot squat 1.5x their bodyweight should stay on Starting Strength until they can. I was pretty close but wish I had stayed on it until I had. After Starting Strength and for the majority of my "bulk" I did Layne Norton's "PHAT", which combines power and hypertrophy training (and which you can find tons of information about on this site and on simplyshredded.com, as well as...

Go to workout program
Sep 23, 2012

heykiddo is now friends with nclayton0715, antman1z and 72 others.

Sep 17, 2012
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About Me

About Me:
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Visitor Comments

letitride0
letitride0 u aware? http://forum.bodybuilding.com/showthread.php?t=153543341&p=1061324941&viewfull=1#post1061324941 lol Apr 25, 2013 9:32am
TheNeZ
TheNeZ LookN awesome! Apr 20, 2013 5:48pm
Shepherd1125
Shepherd1125 hey just stumbled ur profile, can't believe we did the exact same workout programs in the same order did mark rip 5x5 and PHAT as well, keep up the good work. Apr 2, 2013 7:14pm
Deathcore
Deathcore dear hbb... Apr 2, 2013 3:21am
RGMorales
RGMorales HeyKiddo, where r u? Mar 16, 2013 4:48pm
Jayl12345
Jayl12345 Love the new pic. Hope you and your ambiguous profile are doing well! Mar 5, 2013 6:31pm
josh2468
josh2468 you look great and beautiful Josh Feb 22, 2013 7:01pm
Botika
Botika Oh a woman after my own heart! :D In for pics of sheets and pj's!! ;) BTW you look fantastic. A real inspiration! Feb 15, 2013 4:43pm
captainhorseboy
captainhorseboy depends on who is doing the telling.... Feb 15, 2013 8:57am
captainhorseboy
captainhorseboy Leave a Comment For heykiddo Feb 12, 2013 8:00pm
kenji211
kenji211 Prettiest. Girl. Ever! You're looking great! I hope all is well. :) Feb 7, 2013 11:23am
AllIn2010
AllIn2010 You are crazy beautiful Feb 7, 2013 10:21am
Nupe4Ever
Nupe4Ever Good symmetry...way to go Feb 2, 2013 10:01am
atfitness
atfitness It just says "Friend Request Sent" Jan 24, 2013 8:50pm
LikeAMachine
LikeAMachine Seriously, I want to eat cereal out of that ass. No spoon, like a trough. Jan 24, 2013 8:14am
ceramicer43
ceramicer43 You look awesome. Jan 22, 2013 9:08am
Lowlander
Lowlander Feet pics? Jan 14, 2013 6:12am
danklord
danklord i would do you Dec 26, 2012 12:51am
ozziefitchick
ozziefitchick giggidy mama! girlcrush! x Dec 23, 2012 8:02pm
TheNoob7
TheNoob7 All I want for Christmas is the chance to White Knight you because I don't know the feel of being in level 2013 Friendzoned. PLease respond Dec 23, 2012 12:57am
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