Kelly W
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Yes, I also notice I get sore when I switch things up. Unfortunately I also found out it caused some pretty bad muscle spasms in my upper back & neck. I’ve been using a lot of warm packs this week. I’m hoping next week will be better.
Did the Day 1 workout with cardio after weights…pretty sure I challenged myself because my shoulders are smoked. Hoping I won’t have to reach up and lift anything from an upper shelf tonight (ha ha). That first workout is a good one. Doing Back & Biceps tomorrow is going to be interesting. Pretty good day, hope it’s going well for everyone.
Hi Nicole,
Your site is always a great source of inspiration and I learn so much reading and watching all the content you post. I met you at Phat Camp in Vegas and had such a great time & it was the experience of a lifetime. My question is about building muscle on my lower body. I’m 51, currently train 6 days a week, but only do 30 minutes of cardio three times a week. I used to do cardio 5x a week, when I was in a weight loss mode. My upper body is coming along great but I’m not seeing gains in my lower body. I was looking to do my first figure competition in April/May next year. I train lower body 2x per week. Tuesday I do quads; squats, leg presses, split squats, leg extensions, & weighted lunges and step ups. On Friday I train legs again with focus on glutes & hamstrings. I do squats, deadlifts, walking lunges with a weighted barbell, sumo squats, & hamstring curls. I lift as heavy as possible, usually do 4 sets with a few drop sets. I rest about 60-90 seconds in between sets. I have been able to lift heavier over the last 6 weeks, so I’m progressing in that respect. I’m slowly increasing my calories weekly. Currently I’m eating about 1700 cals per day (macros C=155 F=50 P=160). I’m still working on increasing my calories. So far in 10 weeks I have gained about 1.5 lbs but I feel great an am sleeping pretty good too. What else could I do, are there things I should change? I would be grateful for any feedback or suggestions.
Thanks so much
