I posted a question a while back under the same title but now I've decided to start a training log!!
I've been quiet on here because I mainly used the site to sort out my nutrition neroticism (which has vastly improved so thank you guys!). I'm actually a very moderate eater now and don't do anything extreme although it just so happens that the majority of my meals end up including lots of veggies, rice and some sort of protein whether it be lentils or meat. If I go out I just eat the damn food. I don't try to order a salad even though I know damn well I don't want it, I get a burger and fries (or some other form of "junk" or "unhealthy" and call it a day though lol. My health has improved so much though (probably because I don't binge/overindulge) and I feel awesome. Anyhow enough about nutrition, back to training.
I have been trying to gain muscle and boy is it a long and difficult process! I spent the whole year focused on hypertrophy. I started doing ALLOT more moderate-higher rep stuff and that seemed to help. I had chicken legs since I started my fitness journey but I finally have a respectable set of legs now (I will post a pic soon and my legs prob will still look thin to most women but my legs were really toothpicks before). I'm happy with my legs and I want to focus on glutes more. If my legs continue to grow, that's cool with me but I took out leg presses as I don't care to isolate my quads anymore and building muscle is hard enough so if I prioritize one muscle group, it'll make my life easier.
Right now I'm doing a routine I made up based on lifts that suit my body and activate my glutes well. I'm trying very hard to stick to the volume and not add sets and other exercises cuz I have a tendency to turn an hourlong workout into a marathon workout and this has hindered my strength gains I realize. I am much stronger now that I've chilled out on the volume.
Sumo deadlifts 3x5-6 (I can DL 145 lbs now! I was never able to do that before. I weigh 100 lbs so that was very very exciting for me)
Single leg box squat with kettlebell (I use the bench for extra ROM) 3 x 10-12
superset with pushups 3 x 8-10 (my upper body strength has decreased because I cut back on training it...more on that in future posts)
light hip thrust 3 x 20-25 (I feel lighter hip thrusts way more than heavier but I'll talk about my issues with the hip thrust in other posts)
superset with one arm rows 3 x 8
Then I burnout the glutes somehow..this could be 2 sets of band monster walks, seated hip abduction, band kickbacks, dumbbell glutes bridges etc.
BB glute bridge 3 x 10-15
step up reverse lunge combo 3 x 10
superset with bench press 3 x 6-8
single leg back extension 3 x 10-12 with a 2 sec hold after each rep
superset with chin ups 3 x 3-4
glute burnout stuff
Single leg hip thrust 3 x 10 superset with one arm bench press 3 x 10
goblet squat 3 x 10 superset with one arm dumbbell row 3 x 8
B stance barbell deadlift 3 x 8 (it's like a single leg deadflit with the other foot lightly on the ground for support so balance is less challenged)
Glute circuit of some sort. The focus is on activation, not heavy weight or progressive overload
And that's it! Well it's actually kind of allot lol. I also genuinely enjoy cardio which I know is weird but it helps me feel calm. I do incline walking once or twice a week for 20-30 minutes and I jump rope for 30 minutes once a week. I used to do martial arts and I LOVE jumping rope...I make a playlist with tempos that are a good speed for me and match my cadence to the beat. I throw in tricks and just have fun with it.
I will make the subsequent posts not so long but I'd love to hear about your fitness adventures as well. Are you ladies trying to gain muscle too?