Still working on building my bodacious, bewitching, bemusing, (soon to be) bragadociously breathtaking backside. I have learned that my butt requires lots and lots of consistent attention—in the gym—from me working it.  (Why do you make me have to explain myself this way?)  Anyways, I was at it again last night—working my butt “up” (not off, no way, I like finally having a curvy bootay).

The only thing I have to report about my workout is that the Vibram shoes are letting me down a bit.  The lack of padding is starting to really bother me and my toes are really getting pinched sometimes when the weight is really heavy.  For instance, last night I was pressing the whole stack on the Roc It leg press machine and I was really proud of myself.  But the whole time, my second toe on my left foot felt like it was being nearly severed by the toe compartment of my Vibram shoe. Not cool.  I still like having my toes separated and I like using all my toes on some exercises, but the design of the shoe seems like it needs work.  Maybe, like an Apple product, the next generation of Vibrams will be way better than the premier version.  I can hope.

Here’s my workout from last night:

  • one legged dead lifts: 10 reps/45 lbs each leg X 3
  • leg press roc it machine: 15 reps/243 lbs, 10 reps/307 lbs X 2
  • leg extension roc it machine: 8 reps/184 lbs, 8 reps/161 lbs, 12 reps/138 lbs X 2
  • seated hamstring curl: 8 reps/90 lbs, 10 reps/90 lbs X 4
  • lunge-squats: 15 reps/50 lbs each leg X 3
  • plie squats with dumbell: 15 reps/80 lbs X 4

And, here’s what I ate yesterday:

  • Breakfast (53 g protein): smoothie with bananas, frozen blueberries, 2 oz wheat grass (2 g protein), 1 packet frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1 scoop Spirutein (14 g protein) and 1 tsp L-glutamine
  • Snack: peanuts (15 g protein)
  • Lunch (45 g protein): 2 cups Spelt spirals pasta (40 g protein) topped with Earth Balance vegan butter, garlic, basil, lemon pepper and nutritional yeast flakes (5 g protein)
  • Snack: nori seaweed snack pack (2 g protein)
  • Snack: Peanut Butter Flavor Builder’s Bar (20 g protein)
  • After Workout: 1 tsp L-glutamine powder mixed with 2 cups soy milk (14 g protein)
  • Dinner (34 g protein): 4 oz chicken style seitan (14 g protein), 2 cups cooked spinach (20 g protein)
  • Snack: 2 cups pureed white bean dip (36 g protein) containing smoked paprika, kalamata olives, raw spinach, tomato sauce, garlic, basil and lemon pepper, on rice crackers
  • Total 204 grams of protein for the day!!!


2 Responses to Building a Better Butt

  1. Candice says:

    I’m so glad I found your blog! Thank you so much for sharing your journey. I have recently started my body building journey and was fortunate to meet Robert Cheeke in person a few weeks ago at the Better Living Show here in Portland, OR.
    You are a great inspiration to me.
    I’m not able to lift as heavy a weight as you are, at least not yet. :-)
    I was wondering how long it has taken you to work up to the weight your are currently lifting? One area I am frustrated with is bicep curls. Curling 12lb DB for 3 sets of 10 reps is pretty easy for me, but I’ve tried 15lb DB and can only get maybe 3 reps.

    • Brenda Carey says:

      Hi Candace, Thanks for your awesome comment/question! It took me about 3 months to build up to curling 20 lbs from where you are now, and now I am curling 25 lbs using drop sets. You are doing it exactly right when you say that you can only curl 3 reps at 15 lbs! 3 reps is a perfect start when you are moving up in weight. That’s what drop sets are for! They help you get stronger, by doing this– find a weight that is so heavy that you can only do 3-5 reps and do that, and then immediately (without resting at all) grab the weight just beneath it, and do as many as you can (do it to failure, which will probably be about 5 at the most). Then take your rest and let your heart rate calm down and do it again. Do 3-5 sets of these “drop sets”. Then, the next time you work arms, you will probably find that you can do a rep or 2 more of the heavy weight than you could do before. But you keep on with these drop sets until you can do a full set with the heavier weight. Then it will be time to move to an even heavier weight and do it all over again! Fun!

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