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Thread: 30 day squat challenge!

  1. #26
    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    Currently at 180 squats today. Trying to try going a little bit deeper than parallel because even though that's something one is not supposed to do, I read that so long as you're careful, this targets the ass muscle more than the thigh muscles. I do have sore muscles, but it seems to be that everyone is really hurting around day 5 (and it's only day 3 for me.)

    I need to also remember to squeeze my butt muscles while pushing my way back up to standing position. Is anyone else noticing their abdominal muscles are sore? It's not unmanageable but I am I sore in my lower abdomen, to the side above each hip bone. As I am trying to increase my squatting numbers each day, I am noticing that I need to increase my numbers during each set rather than trying to fit in more sets per day. I started off doing 10 squat sets, then jumped to 15 with a few 20 thrown in, and now I'm at 30 which suuuuuuuuuuuuuuuux. But I don't think I'd be increasing my total each day if I hadn't done this. and I do notice that my heart rate is increasing by #20 and I start to feel warm all over and feeling the burn as much as I hate it.

  2. #27
    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!


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  4. #28
    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!





    I want this ass so badly!

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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    Update:
    Day One:100
    Day Two:160
    Day Three:210

    Noticed a huge difference pushing my feet out an extra three inches or so on each side and also cocking out toes just slightly to almost 11 o'clock and 1 o'clock positions.

    Oh-- top of my ass to my lower back is REALLY sore now. Also my outer thighs. Towards the end of the day because my legs get more warn out, I do the squats really slowly so as not to fuck up form (and because I'm tired), and of course, going slowly makes it burrrrrrrrn so much moooooarrrrrr. urgh. tomorrow is my rest day.

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    Featured Member K Sweet's Avatar
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    Default Re: 30 day squat challenge!

    Day 8 rest day here. Feeling it in my quads more than I'd like. Am working lunges into the squat reps too.

    Haven't noticed any differences yet but I am feeling more confident and I like that too.
    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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    Veteran Member buxxxom's Avatar
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    Default Re: 30 day squat challenge!

    Those pictures have inspired me to start this. I have HUGE tits and the tiniest butt. My squat challenge calendar starts on Saturday, so I begin tomorrow!

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    Default Re: 30 day squat challenge!

    I'm bad at exercise, so forgive me for being stupid here, but can someone explain how you're supposed to break these up exactly? Like... 50 at a time, and then a few seconds of rest? Minutes? Hours? I really have no idea what I'm doing here.

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  13. #33
    Featured Member sierra.'s Avatar
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    Default Re: 30 day squat challenge!

    Alright so y'all inspired me. I'm going to do this. I even downloaded an app that counts my squats for me so now I have no excuse.

    Like tuesdaymarie, I'm wondering, do you do sets or just power through them all at once?

    Also, I've only just started, but I don't really feel the burn anywhere but my knees. Nothing in my thighs or butt, just burning achiness in my knees. Is this normal for just starting out, or am I doing something wrong?

    hot flirting tips 2k13: tell him, “I’m not like other girls,” then pull down the secret zipper at the back of your neck to reveal your true reptilian form


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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    I would look at how to do them online. The consensus seems to be feet straight or slightly cocked out at 11 o'clock and 1 o'clock hip-wide apart or wider (wider is easier.)

    Squat down until your ass is parallel to the floor. I did just read though that going a little bit further than parallel works the ass more but I've only tried it one set.

    Your weight should ALWAYS be on your heels, never your toes. Try to keep your knees, when bent, above your toes/feet rather than leaning your knees way forward over your toes (easier to see in video than explain in text. Look down when you squat can you see the tips of your toes? Then your knees are probably at or close to where they need to be.) When pushing to standing position push THROUGH your heels--seriously, all weight needs to be pushed up with heels. Arms straight out from shoulders-- you can move your arms during the squat but typically you bring the arms all the way up and forward from shoulders when at the bottom of your squat. Head face forward.

    And squeeze your butt cheeks when you're pushing up into standing position. I think you're also supposed to tuck and tighten your abdomen but I don't know that for certain.

    I started out doing 10 repetitions per set spread out throughout the day and worked my way up to 30 reps. I did see someone online suggest just powering through as many as possible but it's hard enough doing 30 at a time and it's easier for me to remember throughout the day how many sets I've done so I can keep a total count, which is useful so I can just bust out some squats when I get up from watching tv, and I even busted out a set while pumping gas the other day so do whatever will make you DO them, and also make sure you can remember easily how many you've done so you can reach whatever your daily goal is. If you're just doing fifty for the day, I'd probably do that in one or two sets. But more squats in a day means better results, wouldn't it? so that's why I keep going for more.

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    God/dess tempest666's Avatar
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    Default Re: 30 day squat challenge!

    Sorry been a bit busy...did 180 to make up for the slack

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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    If you've been doing them somewhat consistently, have you noticed a difference? I've read a couple people on various forums saying it takes at least two weeks to see a difference but some say it takes longer than that I want to see my pretty new ass sooner rather than later.

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    Featured Member chloemay's Avatar
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    Default Re: 30 day squat challenge!

    This is has more variety, can be done at home and is also laid out for 30 days. Bret (The Glute Guy) includes videos of the way your form is supposed to be for the different movements. The science to back it up is in his blog if you want to geek out on all that. http://bretcontreras.com/the-30-day-...utt-challenge/

    Lifting weights made me go from flat ass to nice ass (and my arms used to look like loaves of Italian bread and now are normal looking arms), but I realize a lot of women are freaked out by them for whatever reason.

    PinkGeisha: "NOTHING IMPRESSES A CAMMODEL MORE THAN A GUY THAT LETS HIS MONEY DO THE TALKING"


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  20. #38
    God/dess tempest666's Avatar
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    Default Re: 30 day squat challenge!

    Y'all should see my arms...they're looking spiffy.

  21. #39
    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    weighted ball or kettle bell? I'm about to start using my weighted ball but want to do maybe a couple more days to get my body used to this. I'm also thinking about throwing in a few more thigh exercises after finishing my goal each day.

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    Featured Member chloemay's Avatar
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    Default Re: 30 day squat challenge!

    Quote Originally Posted by tempest666 View Post
    Y'all should see my arms...they're looking spiffy.
    Yes, I hesitated to post in this thread because of the misconceptions about fitness and having a 'good body'. You see it at every gym, people training their abs forever, guys pumping out curls while their legs and ass are pathetic, and women doing whatever the latest core workout is, and so few treating the body as an entire system that works, and improves, as a whole.

    Those same people usually don't improve, or they go on an extreme diet, lose a bunch of weight and next year are even fatter and in poorer shape. Squats are effective because they work one's entire posterior chain, not because they spot-train the ass.

    PinkGeisha: "NOTHING IMPRESSES A CAMMODEL MORE THAN A GUY THAT LETS HIS MONEY DO THE TALKING"


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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    https://www.youtube.com/watch?v=DXCL...AD3F21ECDBDEC0

    Just did thirty of these minus the barbell. For some reason, even though I feel the burn a LOT by #20, I seem to like these better than the squats I've been doing. Plus, I managed to pop both my hips so clearly my body needs that type of flexing. May decide to mix these with my regular squat sets. I like that it was really easy to feel like I had good form, whereas with regular squats I feel like I keep wanting to look down where you're supposed to keep your head straight.

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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    Quote Originally Posted by chloemay View Post
    Yes, I hesitated to post in this thread because of the misconceptions about fitness and having a 'good body'. You see it at every gym, people training their abs forever, guys pumping out curls while their legs and ass are pathetic, and women doing whatever the latest core workout is, and so few treating the body as an entire system that works, and improves, as a whole.

    Those same people usually don't improve, or they go on an extreme diet, lose a bunch of weight and next year are even fatter and in poorer shape. Squats are effective because they work one's entire posterior chain, not because they spot-train the ass.



    so true-- worst part is seeing them trying to hide their chicken legs in jeans but looking at the way the fabric drapes and moves it's so easy to see they have chicken legs. I really need to start exercising my upper body I'm not a complete weakling up there but it's close.

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    Featured Member chloemay's Avatar
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    Default Re: 30 day squat challenge!

    Quote Originally Posted by BANHammerGoddess View Post


    so true-- worst part is seeing them trying to hide their chicken legs in jeans but looking at the way the fabric drapes and moves it's so easy to see they have chicken legs. I really need to start exercising my upper body I'm not a complete weakling up there but it's close.
    Those memes always kill me. Even if they are fake, you can just look around and see examples- esp at Sports Authority LOL, check out the big guys and look down. Whatever your goal is, it's personal to you. If you really want to concentrate on a more fit butt, Bret is the resource a lot of fitness girls turn to. Afraid of being too cut or muscular? Don't go on the fitness girls' diet (I assure you it is horrible!!, had tried it, decided to embrace muscular curves with a layer of fat).

    Here is a link you may like http://www.metaboliceffect.com I like that they explain the reasoning in detail behind the suggestions, so you can take it at face value or continue to research on your own.

    PinkGeisha: "NOTHING IMPRESSES A CAMMODEL MORE THAN A GUY THAT LETS HIS MONEY DO THE TALKING"


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    Veteran Member fallyn_love's Avatar
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    Default Re: 30 day squat challenge!

    im in
    scared money makes no money

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    Senior Member SweetCandy's Avatar
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    Default Re: 30 day squat challenge!

    I'm going to start the 30 day squat challenge too hopefully participating in a thread will help me to stay motivated

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    Default Re: 30 day squat challenge!

    Just started rowing class and booty barre classes on top of this. I see results in 1 week! Will post before and after if I can keep it up for a month.

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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    Update:
    Day One:100
    Day Two:160
    Day Three:210
    Day Four: Rest
    Day Five: 120

    I don't think I should have rested. It was really hard to get back into it day five. I did two sets of those sumo squats and even though I was feeling good after the first one, the second set made my left hip hurt SO bad. Then I screwed up a small amount of lunges I did and tweaked my ankle just a tiny tiny bit. So I'm taking it slow and hope to just do more each day.

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    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    I've been bad Those two sets of sumo squats really fucked up my muscles in one of my legs, pinching a nerve. I was fine after one set but the second set screwed me rather badly.

    As it stands:
    Update:
    Day One:100
    Day Two:160
    Day Three:210
    Day Four: Rest
    Day Five: 120
    Day Six: 0
    Day Seven: 30

    I'm feeling better today so I need to get back into hitting it hard.

  33. #49
    Veteran Member BANHammerGoddess's Avatar
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    Default Re: 30 day squat challenge!

    Slowly getting back on track. 40 today. going to try to hit 100 total before bedtime. I think I notice my but looks a little less flat-- like just a teensiest bit rounded in one part I wanted it to be. Though, not sure if that's wishful thinking since I always feel it in my thighs and not really my ass. How does that even work???

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    Featured Member Tsepmet1's Avatar
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    Default Re: 30 day squat challenge!

    Oh! I wanna play!

    I'll start day one today. I've been moving from one city to another and the gym kicked my ass yesterday, so I'm sore, but... BRING IT ON!!

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