T Nation

Quest for the Holy Glutes

Powerful Women
#1

Howdy y’all

I’m pretty damn proud of myself right now. You see, I completed my very first proper strength workout today. And i was the most awesomest thing ever! I never knew just how fun exercise could be before I stepped into the weight room. Now I can’t wait to go back and lift ALL THE THINGS!

Anyways, here’s my log for today. All weights are in kilograms.

Warm-up: 10 mins. on the elliptical, light stretching

Lat pulldowns: 11x20, 18x10, 18x10, 18x10, 18x10, 25x10

Benchpress: barx10, barx9, barx8, barx5

Good mornings: barx10, barx10, barx10, 5x10

Leg press: 30x15, 40x15, 40x15, 40x20

Dumbell shoulderpress: 3x10, 3x10, 5x10, 5x10, 5x10

Dumbell rows: 3x10, 5x10, 5x10, 5x10

I got my current routine from stumptous.com. My goal for now is just all-round strength and learning to actually use my muscles. I don’t do squats or deadlifts yet as my technique is still abysmal. Constructive critisism and suggestions are more than welcome.

#2

[quote]AeonFlux wrote:

[…]My goal for now is just all-round strength and learning to actually use my muscles. I don’t do squats or deadlifts yet as my technique is still abysmal. Constructive critisism and suggestions are more than welcome.

[/quote]

But that’s why you should practice squats and deads! Bodyweight squats will help with technique, and just use the bar to practice your deadlift form.

But otherwise, welcome!! You may be a bit sore in your first few days, but don’t let that deter you; typically, the best way to combat it is physical activity/exercise, so keep chugging away!

#3

12th of September 2014

Dumbell rows:
2x10x3kgs
3x10x5kgs

Dumbell shoulderpress:
2x10x3kgs
2x10x5kgs
1x12x5kgs

Bench press:
2x10xbar
1x8xbar (right wrist gave out on last rep)
1x10xbar

Lat pulldowns:
1x20x11kgs
2x10x18kgs
2x10x25kgs

Good mornings:
3x10xbar
2x10x5kgs

Squats holding on to back of chair
3x10xBW

19th of September 2014

2 hour hatha yoga class

Lat pulldowns:
1x20x11kgs
1x10x18kgs
3x10x25kgs
1x8x31kgs

Bench press:
2x10xbar
2x10x2.5kgs
1x8x5kgs

Dumbell shoulderpress:
2x10x4kgs
3x10x6kgs

Dumbell rows:
1x10x4kgs
3x10x6kgs

Good mornings:
2x10xbar
2x10x5kgs
1x10x7.5kgs

Squats holding on to back of chair:
3x10xBW

I tried doing some squats at home with a broom as the bar, but couldn’t manage a single one with good form. I lose my balance just before my thighs hit parallel. I’ve tried doing them with a wider stance with somewhat better results. So I’ll stick to holding on to a chair for now.

I’m pretty surprised at how quickly I can feel the results. The weights I lkft are still tiny, but they’re less tiny than last week. And that’s pretty awesome in my book.

#4

[quote]AeonFlux wrote:
Squats holding on to back of chair:
3x10xBW

I tried doing some squats at home with a broom as the bar, but couldn’t manage a single one with good form. I lose my balance just before my thighs hit parallel. I’ve tried doing them with a wider stance with somewhat better results. So I’ll stick to holding on to a chair for now.

I’m pretty surprised at how quickly I can feel the results. The weights I lkft are still tiny, but they’re less tiny than last week. And that’s pretty awesome in my book.[/quote]
Yes it is.

You might try videoing your lifts since you’re a beginner. You’ll be able to see flaws yourself and there are many on here who can give you pointers as well.