Nunya
Member
Be careful, she could end up falling down the bodybuilding rabbit hole LOL
MESO-Rx
Anabolic Steroids
Old lady first-timer bikini log
- Thread starter Nunya
- Start date
BendigoShafter
Member
"Don't throw me in that briar patch!"
thejumpingsheep
Member
UPDATE:
My first show was amazing and I'm hooked. Would've maybe been better to not have done so well because I don't really need another serious hobby
Won every division I entered plus the Overall. Granted, it was a small show and most in my category were also novices but it was still pretty cool to sweep it. Super cool for my coach too, so happy to have contributed to his team.
Now that I've been on stage and gotten some feedback from the judges, it's onward and upward. I'm looking forward to learning about a proper reverse (can I just start building NOW?!?!) and getting back to building more bootyAlso, my posing and transitions and walking need more work, a LOT more work.
I'm qualified for National level events for next year and I'm just dumb enough / brave enough to want to do it, even if it means getting clobbered. But I am betting I can do alright so let's go!
Thats incredible. Congrats.
If your bloods look good I dont see why you cant continue building but if LDL and such are high... We arent in our 20s any more. If I were hell bent on continuing, at the very least, I would adjust dosages or compounds to bring markers into normal range but thats just me.
Nunya
Member
I’m on a statin + repatha for familial hypercholesterolemia and my lipids are crazy good now. LDL is 33 and everything else in the green as well. Just got post-show labs done yesterday. Kidneys, Liver, Lipids, Thyroid, etc…..gold stars across the board except for Apo(b) and Lp(a), both of which aren’t likely to change much, but also not likely to DO much at this point (see: Statin + repatha).
Happy to see that the whole process didn’t do too much damage, ready to BUILD and aiming for 3-5 shows next year, including a couple national events. Gonna aim for that pro card after all. Why not. YOLO.
Nunya
Member
REVERSE UPDATE
Reverse sucks. Sucks more than cutting to GET stage lean. Hate
I wouldn’t hate it so much but my lifts are weak sauce, and lifting is what I love most. Things are on the up and up though, and yesterday I finally finished planning out my next 12 weeks or so. Yes, I’m a planner. Yes, I use ChatGPT a LOT in addition to my coach. I kept meticulous records in my nutrition app, fitness app, and in a chat, about how I felt, what my macros were, etc. At the end, I created a massive document memorializing the process, looking at trends, and with recommendations for the NEXT prep.
WORKOUT UPDATE
Like I said, finally finished planning out my next block. Took a while because all of the ‘grow your booty’ plans that I was kinda trying to draw from were waaaay low with respect to the number of sets and reps I was doing at ‘peak’ build, even in a mild cut/deficit, before aggressive cutting started in September. Figured I’d paste what I put together in here, get some ‘wow’ reactions, or maybe some feedback.
Yes, the total number of sets is high. Yes, I recover just fine with this volume. This time around I’m focusing more on QUALITY engagement with the glutes though, so I may end up adjusting downward, we’ll see. This works pretty well for me, this split. Upper body days are dumb
Those Charles Glass moves are FIRE. Aaaand, am I crazy, but I might sign up for a SECOND gym membership, one that’s more of a bodybuilder gym. My current gym is a stupid 3 year contract. It’s fine, but the other gym is heaven, complete with a fancy posing room.
SPLIT
1 - posterior chain/glutes
2 - anterior chain
3 - upper body, zone 2 cardio
4 - posterior chain/glutes
5 - anterior chain
I should add that at the moment, still reversing out, I’m not up to this volume YET, but I’m just a few sets shy of it. I imagine in 3-4 weeks I’ll be back to where I was in August, and then go from there.
ALSO: have some local/regional shows planned for next year and 3-4 National shows. Such an easy rabbit hole to fall down.
Reverse sucks. Sucks more than cutting to GET stage lean. Hate
I wouldn’t hate it so much but my lifts are weak sauce, and lifting is what I love most. Things are on the up and up though, and yesterday I finally finished planning out my next 12 weeks or so. Yes, I’m a planner. Yes, I use ChatGPT a LOT in addition to my coach. I kept meticulous records in my nutrition app, fitness app, and in a chat, about how I felt, what my macros were, etc. At the end, I created a massive document memorializing the process, looking at trends, and with recommendations for the NEXT prep.
WORKOUT UPDATE
Like I said, finally finished planning out my next block. Took a while because all of the ‘grow your booty’ plans that I was kinda trying to draw from were waaaay low with respect to the number of sets and reps I was doing at ‘peak’ build, even in a mild cut/deficit, before aggressive cutting started in September. Figured I’d paste what I put together in here, get some ‘wow’ reactions, or maybe some feedback.
Yes, the total number of sets is high. Yes, I recover just fine with this volume. This time around I’m focusing more on QUALITY engagement with the glutes though, so I may end up adjusting downward, we’ll see. This works pretty well for me, this split. Upper body days are dumb
Those Charles Glass moves are FIRE. Aaaand, am I crazy, but I might sign up for a SECOND gym membership, one that’s more of a bodybuilder gym. My current gym is a stupid 3 year contract. It’s fine, but the other gym is heaven, complete with a fancy posing room.
SPLIT
1 - posterior chain/glutes
2 - anterior chain
3 - upper body, zone 2 cardio
4 - posterior chain/glutes
5 - anterior chain
1 - POSTERIOR CHAIN (Heavy Day)
Exercise | Sets x Reps | Week 3 Load | Week 4 Load | Week 5 Load | Tempo | RIR | Rest | Notes |
RDLs (or Pit Shark RDL) | 6×12 | 95-115lbs | 115-125lbs | 125-135lbs | 3-1-1 | 1 | 2-3 min | PRIMARY hamstring/glute mass builder |
Hip Thrusts | 6×12-15 | 185-205lbs | 205-225lbs | 225-245lbs | 2-1-2 | 1 | 2-3 min | PRIMARY glute mass builder (heavier than Thursday) |
Single-Leg RDLs | 3×8-10/leg | 25lbs | 27.5lbs | 30lbs | 3-1-1 | 1-2 | 60s/leg | THASS emphasis, unilateral balance |
Seated Leg Curls | 3×12-15 | 60-70lbs | 70-80lbs | 80-90lbs | 2-1-1 | 1-2 | 60s | Hamstring isolation |
SCOOP METHOD Abductor | 3×(6+15+5s) | Moderate | Moderate-Heavy | Heavy | Controlled | - | 60s | Upper glute medius |
2 - POSTERIOR CHAIN (Heavy Day)
Exercise | Sets x Reps | Week 3 Load | Week 4 Load | Week 5 Load | Tempo | RIR | Rest | Notes |
RDLs (or Pit Shark RDL) | 6×12 | 95-115lbs | 115-125lbs | 125-135lbs | 3-1-1 | 1 | 2-3 min | PRIMARY hamstring/glute mass builder |
Hip Thrusts | 6×12-15 | 185-205lbs | 205-225lbs | 225-245lbs | 2-1-2 | 1 | 2-3 min | PRIMARY glute mass builder (heavier than Thursday) |
Single-Leg RDLs | 3×8-10/leg | 25lbs | 27.5lbs | 30lbs | 3-1-1 | 1-2 | 60s/leg | THASS emphasis, unilateral balance |
Seated Leg Curls | 3×12-15 | 60-70lbs | 70-80lbs | 80-90lbs | 2-1-1 | 1-2 | 60s | Hamstring isolation |
SCOOP METHOD Abductor | 3×(6+15+5s) | Moderate | Moderate-Heavy | Heavy | Controlled | - | 60s | Upper glute medius |
3 - UPPER BODY (Back Development Priority)
4 - POSTERIOR CHAIN (Glute Isolation Day)
Exercise | Sets x Reps | Week 3 Weight | Week 4 Weight | Week 5 Weight | Tempo | RIR | Notes |
|---|---|---|---|---|---|---|---|
Mini Band Side Steps | 2x20 | Mini Loop Band | Mini Loop Band | Mini Loop Band | Controlled | - | Activation only |
Hip Thrusts (3s pause) | 4x10 | 175lbs | 185lbs | 195lbs | 1-0-3-2 | 1 | PRIMARY glute stimulus. 3s pause at TOP. 2-3 min rest. |
Smith Machine Vertical Leg Press + Hip Thrust Lockout (a la Charles Glass) | 4x10-12 | 90-100lbs | 100-110lbs | 110-120lbs | 2-0-2-1 | 1 | Long-length + peak contraction. Focus on LOCKOUT squeeze. 90-120s rest. |
Single-Leg RDL | 4x8-10/leg | 25lbs DBs | 27.5lbs DBs | 30lbs DBs | 3-1-1 | 1-2 | THASS emphasis (judge feedback). 60s rest per leg. |
Smith Machine Reverse Hyper Sumo (a la Charles Glas) | 4x12-15 | BW-45lbs | 45-55lbs | 55-65lbs | 2-0-1-2 | 1-2 | Upper glute + thass. Face DOWN on bench. Keep weight LOW. 60-90s rest. |
SCOOP METHOD Abductor | 4x(6 banded leans + 15 mini + 5s hold) | Moderate | Moderate-Heavy | Heavy | Controlled | - | Upper glute medius. Front pose emphasis. 60s rest. |
Machine Adductor | 2x15-20 | 60lbs | 65lbs | 70lbs | 2-1-1 | 2 | OPTIONAL - drop if time. 45s rest. |
5 - ANTERIOR CHAIN (Quad Isolation Day)
Exercise | Sets x Reps | Week 3 Load | Week 4 Load | Week 5 Load | Tempo | RIR | Rest | Notes |
| Leg Extensions (VMO EMPHASIS) | 5×15-20 | Moderate | Moderate+ | Heavy | 2-1-2 | 1 | 60s | VMO detail. Toes out, 2s squeeze at top. |
| Bulgarian Split Squats | 5×10/leg | 30lbs | 32.5lbs | 35lbs | 2-0-2 | 1-2 | 60s/leg | You did 11 sets in August. 5 is reasonable progression. |
| Leg Press (High Foot Placement) | 4×15-20 | 180lbs | 200lbs | 220lbs | 2-1-2 | 1-2 | 90s | Glute bias. High/wide foot placement. |
| Walking Lunges | 3×12/leg | 15lbs | 17.5lbs | 20lbs | Controlled | 2 | 60s | You did these in August. Maintain. |
| Cable Kickbacks | 3×15-20/leg | 30-40lbs | 40-50lbs | 50-60lbs | 2-0-2-1 | 2 | 45s/leg | August: 3x20 cable hip extension. Similar stimulus. |
| SCOOP METHOD Abductor | 3×(6+15+5s) | Moderate | Moderate-Heavy | Heavy | Controlled | - | 60s | Upper glute medius. Every lower day. |
I should add that at the moment, still reversing out, I’m not up to this volume YET, but I’m just a few sets shy of it. I imagine in 3-4 weeks I’ll be back to where I was in August, and then go from there.
ALSO: have some local/regional shows planned for next year and 3-4 National shows. Such an easy rabbit hole to fall down.
Last edited:
cgahan
New Member
Thank you so much for sharing your training protocol. It is super helpful, especially with all the notes. Wishing you the best in your reverse diet and in future endeavors!REVERSE UPDATE
Reverse sucks. Sucks more than cutting to GET stage lean. Hate
I wouldn’t hate it so much but my lifts are weak sauce, and lifting is what I love most. Things are on the up and up though, and yesterday I finally finished planning out my next 12 weeks or so. Yes, I’m a planner. Yes, I use ChatGPT a LOT in addition to my coach. I kept meticulous records in my nutrition app, fitness app, and in a chat, about how I felt, what my macros were, etc. At the end, I created a massive document memorializing the process, looking at trends, and with recommendations for the NEXT prep.
WORKOUT UPDATE
Like I said, finally finished planning out my next block. Took a while because all of the ‘grow your booty’ plans that I was kinda trying to draw from were waaaay low with respect to the number of sets and reps I was doing at ‘peak’ build, even in a mild cut/deficit, before aggressive cutting started in September. Figured I’d paste what I put together in here, get some ‘wow’ reactions, or maybe some feedback.
Yes, the total number of sets is high. Yes, I recover just fine with this volume. This time around I’m focusing more on QUALITY engagement with the glutes though, so I may end up adjusting downward, we’ll see. This works pretty well for me, this split. Upper body days are dumb
Those Charles Glass moves are FIRE. Aaaand, am I crazy, but I might sign up for a SECOND gym membership, one that’s more of a bodybuilder gym. My current gym is a stupid 3 year contract. It’s fine, but the other gym is heaven, complete with a fancy posing room.
SPLIT
1 - posterior chain/glutes
2 - anterior chain
3 - upper body, zone 2 cardio
4 - posterior chain/glutes
5 - anterior chain
1 - POSTERIOR CHAIN (Heavy Day)
2 - POSTERIOR CHAIN (Heavy Day)
3 - UPPER BODY (Back Development Priority)
Exercise
Sets x Reps
Week 3 Load
Week 4 Load
Week 5 Load
Tempo
RIR
Rest
Notes
Wide-Grip Lat Pulldown
4×8-12
35lbs
40lbs
42.5lbs
2-0-1
1
90s
PRIMARY lat width exercise. Full stretch at top, pull to upper chest. X-frame emphasis.
Straight Arm Pulldown
3×12-15
25lbs
27.5lbs
30lbs
2-0-1
1-2
60s
Lat isolation. Slight forward lean, feel lats stretch and contract.
Seated Cable Row
2×10-12
50lbs
55lbs
60lbs
2-1-1
1-2
90s
MINIMAL mid-back work. Just maintenance, not priority.
Rear Delt Pec Fly (Machine)
4×12-15
35lbs
37.5lbs
40lbs
2-0-1
1-2
60s
Rear delt emphasis. Contributes to back pose + shoulder width.
Lateral Raise (DB or Cable)
3×12-15
10lbs
12.5lbs
12.5lbs
2-0-2
2
60s
Side delt width. Contributes to X-frame. Light weight, controlled.
Cable Face Pulls
3×15-20
30lbs
32.5lbs
35lbs
2-1-1
2
45s
Rear delt + upper back. Posture work.
4 - POSTERIOR CHAIN (Glute Isolation Day)
5 - ANTERIOR CHAIN (Quad Isolation Day)
Leg Extensions (VMO EMPHASIS) 5×15-20 Moderate Moderate+ Heavy 2-1-2 1 60s VMO detail. Toes out, 2s squeeze at top. Bulgarian Split Squats 5×10/leg 30lbs 32.5lbs 35lbs 2-0-2 1-2 60s/leg You did 11 sets in August. 5 is reasonable progression. Leg Press (High Foot Placement) 4×15-20 180lbs 200lbs 220lbs 2-1-2 1-2 90s Glute bias. High/wide foot placement. Walking Lunges 3×12/leg 15lbs 17.5lbs 20lbs Controlled 2 60s You did these in August. Maintain. Cable Kickbacks 3×15-20/leg 30-40lbs 40-50lbs 50-60lbs 2-0-2-1 2 45s/leg August: 3x20 cable hip extension. Similar stimulus. SCOOP METHOD Abductor 3×(6+15+5s) Moderate Moderate-Heavy Heavy Controlled - 60s Upper glute medius. Every lower day.
I should add that at the moment, still reversing out, I’m not up to this volume YET, but I’m just a few sets shy of it. I imagine in 3-4 weeks I’ll be back to where I was in August, and then go from there.
ALSO: have some local/regional shows planned for next year and 3-4 National shows. Such an easy rabbit hole to fall down.
Nunya
Member
Thanks - I posted yesterday then spent some time thinking maybe I shouldn’t have, maybe Meso is gonna pile on and say WTH are you even doing here…all good though, and this volume has been working for me for a while now (May-August 2025, really).
I don’t think I had good Mind Muscle Connection with my glutes before, and now that I do, I may lower the sets/reps based on recovery, we’ll see. But goal is to grow that peach
Similar threads
