First cycle soon

[GearGodess]

Not sure. Haven't had any measurements done yet.

That would be a good thing to get down on paper you can then track progress better Especially because weight can be deceiving, especially once you introduce gear. You will probably weigh more but look smaller. So measurements are handy!

 

[ILUV2LIFT]

That would be a good thing to get down on paper you can then track progress better Especially because weight can be deceiving, especially once you introduce gear. You will probably weigh more but look smaller. So measurements are handy!

I've got some calipers somewhere...I'll take a general estimate with them to get an idea....now just need to find them. Lol.

 

[ILUV2LIFT]

Some pics taken today

 

[GearGodess]

Some pics taken today

You have a great base. Adjust the diet and you will be on the way of getting where you want to be in no time!

And yes, I see that now.... you have runners legs!... we can fix that and add more mass

 

[ILUV2LIFT]

Can't wait to see what I have under my upper body fat! I can already see what I've got in legs...not much. Lol.

I wanted to show a couple back pics because I carry a most of my fat back there and under arms/chest.

 

[Wendylifts]

Can't wait to see what I have under my upper body fat! I can already see what I've got in legs...not much. Lol.

I wanted to show a couple back pics because I carry a most of my fat back there and under arms/chest.

Your back looks great! And your legs are gonna be cut!


Sent from my iPhone using Tapatalk

 

[ILUV2LIFT]

Thanks Wendy!
I've adjusted my diet to 1500 Cal. I was 1770, was going back to 2000, but following GG's advice, 1500 it is. I added 20 min HITT to my program, too. I can tolerate 3x a week starting out. We'll see what I have to work with, then I can start my first cycle based on what my needs are.
I'm at 23% bf right now.

 

[Masters Power]

Some pics taken today

I agree with @GearGodess that you have a great base to build on. A lot of fitter ladies In our age group (mid to late 40's) have the opposite problem in that they carry their fat in their legs and hips and it is extremely difficult for those ladies to tighten up their legs no matter what they do.

You will absolutely be able to tighten up your upper body with a combination of a proper diet, training and very limited AAS usage. Your back should look very strong and ripped as you move along. I would like to see more of the specifics of your training in terms of movements, set and rep schemes. Some additional leg work may be required to put some mass on them but you have a good starting point.

I will caution you that everyone will point to @Wendylifts progress as it has been phenomenal. Wendy has done a great job with her diet and busts her ass and moves a ton of weight in the gym so she does her part and then some but a very limited amount of gear has clicked with her hard work and let to huge positive body changes. I think you can achieve similar results with hard work and a good diet but the progress is likely to be much slower than Wendy's so don't get discouraged.

The pictures were a great idea as you aren't likely to notice the subtle changes in your body seeing it every day but the camera doesn't lie and will track your gains. Good luck!

 

[ILUV2LIFT]

I agree, Masters. I don't expect the same gains as quickly as Wendy. We have different genetics, diet, routine, body type, etc. I intend to have a plan that is best suited for me. Her progress is inspiring to me but I don't expect my journey to be the same as hers.Though I can wish my gains will be as great.

Training specifics...

Quads....
ATG back squat 4x8-10
Barbell hack squat 4x8-10
Leg ext...4x10-12
Pistol squats....3x8
Standing Cal raises...4x10-12
Parallel squats sometimes in place of leg ext. I can push more weight with parallel squats, which is 115 for 4x8. ATG squats for me are more difficult and I can't push much with those.

Glutes/Hams...
Sumo Deadlift...4x6-8
Romanian Deadlift..4x8-10
Barbel hip thrusts...4x10-12
Cable glute kickbacks...4x10-12
Leg curl...4x10-12

Chest/Biceps
Flat bench...4x8-10
Incline bench...4x8-10 (Rev grip sometimes)
Cable flye 4x10-12
Cable curls...3x10-12
DB conc curls...3x10-12
Hammer curls...3x10-12

Shoulders..
Barbell press..4x8-10
Upright row...4x10-12
DB side raises...4x10-12
Handstands...1min x2

Back/triceps
Pull ups..Rev grip...4x10-12
Cable rows.. 3x10-12
DB pullover...3x10-12
Close grip press...3x10-12
Rope pushdown...3x10-12
Lying DB ext.. 3x10-12

I alternate exercises quite often, but this gives you an idea of the volume and types of exercises I use. Elbow injury limits the types of exercises and weight I do for biceps and triceps. I can't go heavy on assistance exercises.

No leg press or hack machine at my current gym. So I make due with what I've got.

No problem with leg definition. But they are my hard gainers. Especially quads. Last gym I was at had leg press so I used that quite a bit. I also switch up rep and go to 15 rep range for a week or two when I feel I need lighter weight.

Now doing 20 min HITT 2xweek

I'm willing to put in the dedication, time, hard work and blood sweat and tears. The diet will be the hard part. I love sweets! Lol

 

[ambulldog]

Test would be good... I'd be VERY apprehensive to see any female run sustanon though. The biggest reason is the fact it contains such a long ester in it. Way too complicated for a female to bother with. Short esters much easier to manage.

If i were going to let my wife try test it would be andriol

 

[Masters Power]

I agree, Masters. I don't expect the same gains as quickly as Wendy. We have different genetics, diet, routine, body type, etc. I intend to have a plan that is best suited for me. Her progress is inspiring to me but I don't expect my journey to be the same as hers.Though I can wish my gains will be as great.

Training specifics...

Quads....
ATG back squat 4x8-10
Barbell hack squat 4x8-10
Leg ext...4x10-12
Pistol squats....3x8
Standing Cal raises...4x10-12
Parallel squats sometimes in place of leg ext. I can push more weight with parallel squats, which is 115 for 4x8. ATG squats for me are more difficult and I can't push much with those.

Glutes/Hams...
Sumo Deadlift...4x6-8
Romanian Deadlift..4x8-10
Barbel hip thrusts...4x10-12
Cable glute kickbacks...4x10-12
Leg curl...4x10-12

Chest/Biceps
Flat bench...4x8-10
Incline bench...4x8-10 (Rev grip sometimes)
Cable flye 4x10-12
Cable curls...3x10-12
DB conc curls...3x10-12
Hammer curls...3x10-12

Shoulders..
Barbell press..4x8-10
Upright row...4x10-12
DB side raises...4x10-12
Handstands...1min x2

Back/triceps
Pull ups..Rev grip...4x10-12
Cable rows.. 3x10-12
DB pullover...3x10-12
Close grip press...3x10-12
Rope pushdown...3x10-12
Lying DB ext.. 3x10-12

I alternate exercises quite often, but this gives you an idea of the volume and types of exercises I use. Elbow injury limits the types of exercises and weight I do for biceps and triceps. I can't go heavy on assistance exercises.

No leg press or hack machine at my current gym. So I make due with what I've got.

No problem with leg definition. But they are my hard gainers. Especially quads. Last gym I was at had leg press so I used that quite a bit. I also switch up rep and go to 15 rep range for a week or two when I feel I need lighter weight.

Now doing 20 min HITT 2xweek

I'm willing to put in the dedication, time, hard work and blood sweat and tears. The diet will be the hard part. I love sweets! Lol

Program looks solid. If I were to make one major suggestion it would be to drop the rep range a bit and increase the weight on your first movement each day. You have the proper compound movement listed first each day so you are already set up for it. Pushing it a little more in terms of weight and intensity with lower reps on these movements will add overall thickness and muscle size. I won't give any more advice than that as I know some don't appreciate their programs being critiqued. Overall it looks pretty good though.

You will make progress even with the occasional sweet treat. I've never been able to cut out sweets entirely and never will!

 

[ILUV2LIFT]

Thank you MP. Advise anytime, I don't mind at all. I always appreciate any information I can get.

I actually did increase weight and lower my reps to 6-8 for squats today. Did atg squats and parallel. I had energy which I didn't expect on 1500 Cal/day. It was a good workout.