Youre absolutely right! Today i felt comfortable to try out those 2 new exercises bcuz i had the gym to myself 
i probably wouldnt have tried them at 1st if others were around. But now that i have my footing, im going to continue the barbell chest press and the deadlifts even if others are around And btw… GREAT work on losing so much weight! Thats really inspiring for me. What have u done to lose that much?
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It’s taken over a year of eating pretty clean, with a couple of cheat days to kick metabolism up. I eat lots of veg, no fruit really as I’m not keen. Not much meat. Rye or whole grains. Limit treats and cakes and ice cream etc.
I do lots of classes when I feel like it. Spin (400 cals 45 minutes), Pilates, yoga, body balance, body conditioning, body pump (compound and isometric moves are really efficient), body combat (700 calories an hour). Some weeks I do no classes and just do weights. I do weights first THEN incline walking at least 45 mins and stay in fat burn heart rate for those minutes (115-120 is my aim). Walk lots, drink lots of water, sleep as much as you can. I also do very long hikes.
It’s science really, calories in and out. I don’t do macros or anything though, I’m not patient enough. I don’t do protein shakes or anything like that. I do substitute breakfast sometimes with a 20g low sugar protein flapjack if I do double class.
Important to do Pilates or something to loosen up the muscles though as well. I like to stretch lots.
Also, I think it’s good to just be consistent and take it slow. We didn’t gain weight quickly, so expect to lose it slowly and form great habits and replicate. Change it up and enjoy it.
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Dec 13 workout complete 
- Leg day 🏋♀️ All i can say is that im exhausted:
Deadlifts 75lb
Leg press 180lb
Single leg extension 40lb
Leg curl 120lb
Inner thigh 135lb
Outter thigh 140lb
Booty builder machine 50lb
Calves 100lb
I feel like i have too many exercises for legs lol it takes me awhile to do. What are ur Go To exercises?
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That’s a good looking workout. The only feedback I’d have is to switch the leg extension and leg curl around so that you’re not going from leg press straight into leg extension and training the same muscles back to back. That way you’re getting a bit of a break between sets and keeping in line with the deadlift and leg press order of training the back end of your legs (posterior chain) then the front side (anterior).
What were your sets and reps?
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Whats the booty builder machine? You may be able to eliminate that as deadlifts train glutes too.
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The booty builder machine is a machine that does hip thrusts. You just add ur plates to the side and then hip thrust. I srruggle with this machine tho so i sont even know if im getting any benefit from it lol
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So i do 4 sets of 6-10 reps. I try to have a heavy enough weight so that im struggling btwn 6-10 reps i also noticed today that i got a slight headache during my leg workout. Not sure why 
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Id really like to get my form down well for deadlifts. When i was doing them today i felt it a little bit in my lower back. So not sure if that is normal
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You can substitute the booty machine by using a smith machine as well or just a barbell and a bench. You can even get a heavy enough dumbbell and do glute bridges while resting your upper back/shoulders on a bench. There’s several variations until you find what works for you.
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Hmm take notice of the headache so you can monitor that the next time around and maybe pinpoint what that’s about.
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Do some warmup sets with just the bar for deadlifts and if you have a mirror available check your form (hand placement outside of shoulders/legs square/stance/hip hinging etc) then build up to your desired weight for your sets. Yeah, glutes, hamstrings and low back. I make sure to squeeze my glutes as I’m coming up on the hip hinge
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Thank u for the suggestions! I think im going to try different variations of hip thrust bcuz im not like that machine too much. I feel it more it my quads than my glutes. And according to google, my headache could be exercise induced where too much blood flow goes to the brain. Legs always take a lot out of me so maybe i was pushing too hard. It happened on the leg press.
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You’re welcome. Anything I can do to help. For sure, especially when you arent feeling it where you know you’re supposed to then an alternative exercise is a good option. Well, dang, you must have been going hella hard. Atleast you know now what to look for.
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Still pushing just not able to get on here as often lately.
Workout tracked and said just over 50,000lbs of volume… not sure if that’s a lot but it sure sounds it and it was an intense workout.
Don’t track set of warmup nor my cooldown so that was just workout and wall sit, which kicked my damn ass.
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Treadmill was incline 7/ speed 5kmph, just enough to stay in fat zone heart rate.
123 zone minutes. Monday done
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Love to see it!
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Arms starting to ache already…
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Got some bi’s and tri’s in, did ya?
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Yeah for sure. Tris make better bis I’m told. 
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Yes, indeed. Tris are like 3/4 of your arm size
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