It's working!!!!!

[fit_fairy]

I was looking in the mirror after taking my shower yesterday and I noticed my chest (get your mind out of the gutters- not my breast, but my chest) is looking a little broader. As well as my shoulders. I am 5'6" and weight 118-120 pounds and really trying to get more definition. I noticed that my collar bones aren't as prominent(they used to stick out too much)- building muscle I guess in my upper chest. Yeah!!!! This is what I've been working hard to see. Jan starting alt PUB and CTX upper body to help and now of course the GS from HC. It's working!!! I think it must be all those pushups in GS chest and tri. Anyone else seeing the changes they want to see.

catherine

 

[Lunacat]

Congratulations!!! That is a tough area to build! Other than the boobage, I'm totally flat chested muscle-wise and I do bench presses with 20 lb. dumbbells. I still can't do off-the-knees push ups for more than two or three reps!

I am seeing one great change though...my quads are getting super defined. They feel hard as a rock and are filing out nicely without getting bulky. I've been doing this rotation:

Weeks 1 & 3
M PS Legs & abs
T CTX Upper Body + 2 ab hits sections + 1 hr cardio (any)
W PLB
TH 1 hour cardio (step or kickboxing) + 30 min. abs from ab hits
F CTX LL
S All S&H upper body work + 1 hour cardio
S Legs & Glutes + 20 min. abs from ab hits

Weeks 2 & 4
M off
T All PS upper body + 1 hour cardio
W GS Legs + 40 min core max
TH 1 hour cardio + 20 min stretch max
F GS BSB + 1 hour cardio
S S&H Legs only + 40 min core max
S GS CT + 1 hour cardio + 20 min stretch max

This allows me to alternate a week of lots of leg work with a week of normal leg work (i.e. 2x/week). The changes have been remarkable. My calves are even slimming out.

I have noticed that I can't do cardio on a leg day unless it's just using the exercise bike, as I lack the coordination to keep up with Cathe after too many lunges!!

Again, great work, Catherine!

I can't wait to hear other people's stories too!

 

[fit_fairy]

WoW what a great rotation. No wonder your seeing more defined quads. I hate lower body work and yep you guessed so I tend to not push myself as hard as I should to see what I want. I know I will eventually. Right now I'm concentrating on upper body and then I'll hit the lower more.

Great job on defining your legs Lunacat.
catherine

 

[Renee McFar]

Good job Catherine!!

We are built pretty similar, I am 5'7" and 120 lbs. I am working on this area too.

The area I have seen change in is my butt! I caught a glimpse of myself in the patio door last week when I was working out....AND...low and behold...I had the beginnings of a perk,round rear! Mine has always been pretty flat. I was so happy!!! I'm going to have some booty!!!! Watch out world!!!

Ain't working out great???

 

[fit_fairy]

Good job Renee!!! I soooooo need to work on my booty. Hoping this March rotation will help.}(

catherine

 

[Rhonda]

>Congratulations!!! That is a tough area to build! Other
>than the boobage, I'm totally flat chested muscle-wise and I
>do bench presses with 20 lb. dumbbells. I still can't do
>off-the-knees push ups for more than two or three reps!
>
>I am seeing one great change though...my quads are getting
>super defined. They feel hard as a rock and are filing out
>nicely without getting bulky. I've been doing this rotation:
>
>Weeks 1 & 3
>M PS Legs & abs
>T CTX Upper Body + 2 ab hits sections + 1 hr cardio (any)
>W PLB
>TH 1 hour cardio (step or kickboxing) + 30 min. abs from ab
>hits
>F CTX LL
>S All S&H upper body work + 1 hour cardio
>S Legs & Glutes + 20 min. abs from ab hits
>
>Weeks 2 & 4
>M off
>T All PS upper body + 1 hour cardio
>W GS Legs + 40 min core max
>TH 1 hour cardio + 20 min stretch max
>F GS BSB + 1 hour cardio
>S S&H Legs only + 40 min core max
>S GS CT + 1 hour cardio + 20 min stretch max
>
>This allows me to alternate a week of lots of leg work with a
>week of normal leg work (i.e. 2x/week). The changes have been
>remarkable. My calves are even slimming out.
>
>I have noticed that I can't do cardio on a leg day unless it's
>just using the exercise bike, as I lack the coordination to
>keep up with Cathe after too many lunges!!
>
>Again, great work, Catherine!
>
>I can't wait to hear other people's stories too!

Hi Lunacat,

Your rotation sounds wonderful, I have printed it out and am thinking about giving it a try - one question - do you do all the weight lifting and cardio in one session or do you split it up? I would have to split it up because I only have around 45 minutes in the morning so was thinking about doing cardio in the morn and weights after work. Also, the 1st and 3rd weeks have no rest days in them. I would have to rest one day which is usually Sunday.

Sounds like your getting some nice results.

Rhonda

 

[Lunacat]

Hi Rhonda!

Right now, I am very fortunate to be able to do it all in one session (man, I need to get a job!) but you could easily split the cardio and weight lifting into two separate sessions.

As for the day off issue, I only followed this rotation for one month because I wanted to change the shape of my legs very quickly. I wouldn't do it for longer than that precisely because there is very little rest in it and because if I don't change my workouts regularly my body doesn't respond well. If you wanted to add a rest day into weeks 1 & 3, I'd say do it Thursday, then move Thursday's cardio and abs to Wednesday or Friday!

It's a very tough rotation, but I'm pleased with the end product! Good luck with it!

Lunacat