Hi all,
I'm a 41yo female currently 134lbs, 5'4'', 16%Bf (3 months ago by calipers done at gym-am going to have that rececked next week). I've lost 135lbs after a gastric bypass 1/05 and go to the gym average of 5 days per week. I do cardio on cybex arc trainer 4-6 times a week for 60-75 min (I read someone post about doing long cardio and plodding along-believe me I don't plod along-I burn over 900 cal/hr and am really fast with sprints interspersed).
I work out with mostly free weights 3x/week upper body and 2-3X per week lower.
Upper workout:
Assisted dips/chins,pulls (22lb assist)
Lat pulls-2 inner and outer grips
Tricep pulls with rope
2nd tricep exercise-looks like a bicep curl but for tris with cable crossover
bicep curl with straight bar
bicep curls with dumbells
shoulder presses
tricep-over head-behind back with dumberr (what's this called?)
bicep-hammer I think its called
25 pushups currently- increasing every week
abs on roman chair
lower
squats
leg presses
calf raise on leg press machine
separate calf raise
leg extetion I think it is--for hamstrings
I eat about 2400cal/day average--mostly healthy-no sugar, no junk food, 5-9 fruits/veg/day, all my fiber etc. I probably average about 80-90g protein/day.
Frankly I work out so much because I love it-a little bit of a gym addiction-plus I'm really happy about all my gains-I'm actually the most defined, muscular woman at the gym and I'm very happpy about it and want to improve.
Short term goals--
I want to do chins/ dips unassisted-are there any exercises I am missing that can bring me closer to that faster?
I wouldn't mind getting my BF down to about 14%-what improvements might I make in that regard?Supplements? etc?
The front of my tricep looks excellent but the part in the back of my arm is not nearly as well defined. What specifically can I do to improve that?
Thanks for reading-I know it's a really long post.
I'm a 41yo female currently 134lbs, 5'4'', 16%Bf (3 months ago by calipers done at gym-am going to have that rececked next week). I've lost 135lbs after a gastric bypass 1/05 and go to the gym average of 5 days per week. I do cardio on cybex arc trainer 4-6 times a week for 60-75 min (I read someone post about doing long cardio and plodding along-believe me I don't plod along-I burn over 900 cal/hr and am really fast with sprints interspersed).
I work out with mostly free weights 3x/week upper body and 2-3X per week lower.
Upper workout:
Assisted dips/chins,pulls (22lb assist)
Lat pulls-2 inner and outer grips
Tricep pulls with rope
2nd tricep exercise-looks like a bicep curl but for tris with cable crossover
bicep curl with straight bar
bicep curls with dumbells
shoulder presses
tricep-over head-behind back with dumberr (what's this called?)
bicep-hammer I think its called
25 pushups currently- increasing every week
abs on roman chair
lower
squats
leg presses
calf raise on leg press machine
separate calf raise
leg extetion I think it is--for hamstrings
I eat about 2400cal/day average--mostly healthy-no sugar, no junk food, 5-9 fruits/veg/day, all my fiber etc. I probably average about 80-90g protein/day.
Frankly I work out so much because I love it-a little bit of a gym addiction-plus I'm really happy about all my gains-I'm actually the most defined, muscular woman at the gym and I'm very happpy about it and want to improve.
Short term goals--
I want to do chins/ dips unassisted-are there any exercises I am missing that can bring me closer to that faster?
I wouldn't mind getting my BF down to about 14%-what improvements might I make in that regard?Supplements? etc?
The front of my tricep looks excellent but the part in the back of my arm is not nearly as well defined. What specifically can I do to improve that?
Thanks for reading-I know it's a really long post.