T Nation

New to T-Nation, but a Lover of Lifting Since '10


Hi everyone! I'm Brittany and I'm 24. I started lifting about 5 years ago (along with cardio). And I lost about 50 lbs. I was ripped but undereating. Anyhow, i gained back most of the weight I lost because of starting a new point in my life and becoming stressed. About 6 or so weeks ago I started to get serious with my training and diet.

I want to get down to around 135 but at the same time I want to PR my deadlifts and squats... Which I know those goals don't exactly align with one another (priority is to lose the wright though because the rate at it which I gained it is unhealthy). Any advice or tips?

My current split is: Shoulders, back and bi's, chest and tris, circuit training, shoulders again, leg day (cardio, mostly HIIT, on most of those days). I've attached pictures below for reference (be kind. Lol). Any help will be appreciated.

Shoulders: (rear felt emphasis
DB PRESS: 15,12,10, 6 (increasing the weight after 12)
Bent over rear DELT raise: 12, 12, 8
Cable rear DELT fly machine: 12,12,12
Lying incline rear DELT raise: 12,10, 8

Back and Bi's
Bent over barbell row: 12, 10, 10 (increase weight at after 12)
Narrow grip lat pulldowns: 15, 12,10,6
Wide grip seated cable row: 15, 12, 10, 6
Single arm dumbbell row: 12, 12, 12
Leverage ISO row: 12,10, 8
Face pulls: (low weight) 15, 15, 15
21's: 3 sets
Cross body hammer curls: 15,12,10, 6
Cable bicep curls: 15, 12,10
Reverse barbell curls: 15, 12, 10

Triceps cable push down: 15,12, 10, 6
Seated triceps press: 15, 12, 10, 6
Skull crushers: 15, 12, 10, 6
One arm dumbbell extension: 12, 12, 12
I want to work in chest some, but I haven't in a LONG TIME. Did a little work with bench press on Thursday.

For leg days:
Walking DB or bb lunges with jump squats at the end of each set
Leg press
Box jumps
Lying leg curls super set with jumping lunges
Glute bridge
Step ups
And for my heavier leg days, I normally solely focus on squats and deadlifts.

Tabata on the treadmill, HIIT on the treadmill or bike or elliptical, tabata using different exercises, steady state (normally walking on a slight incline) lasts 20-30 minutes.
Was suggested to post here, so there ya go!


A few questions:

How much do you weigh now? Height?

What are your current max lifts?

Do you have any desires to compete at any level/events?

What exactly does your squat and deadlift days look like? How many times a week do you do both?

Current diet?


Texas method -will really help squat and deadlift. Start light.


5’5". 170
Squat max: 265 for 2 reps.
Deadlift: (just started with them again) 155 for 3 reps
I work them both once a week.
Proteins: ground turkey, ground chicken, chicken, salmon
Carbs: sweet potato, russet potato, red potato, brown rice, multi grain bread occasionally, while grain pasta occasionally
Fats: olive oil, coconut oil, walnuts, cashews,
Veggies: onions, bell peppers, cucumbers, zucchinis, squash, kale, spring mix for salads, celery
Other: salsa, mustard, I have been using store bought dressings lately, but I like to make my own most of the time, apples and oranges on occasion, feta cheese
I have some combination of the above for breakfast lunch and dinner. I do have cheat meals (mostly two on the weekends)