Challenges

Christmas Body Blitz: Week 2 Check In

Monday:

Was feeling good in the gym at 5:30 am jumped on the treadmill for some interval training but was probably a little ambitious and started out too fast. Ended up backing it down a bit but still managed to do 4.6km in 30 minutes.

PM: To make up for the session I missed last week I did my total body weights rep day. Felt so good even though I trained in the morning. I was sweating like crazy and pounded out all my reps, I was on fire. When I got home I callapsed into a heap on the floor and just laythere for like 20 minutes talking to my mum. I love this feeling! Like I gave it my everything in the gym, no regerets.

Tuesday:

Woke up this morning to the sound of pouring rain and wind, it was a bit nippy and to top it off my body was drained. Not DOMS but just lack of energy. I was super tired and feeling low… thats what you get for killing it in the gym 2 times in one day. I was suposed to play squash after work but my partner couldn’t make it so I just went home. Just as well, I think I needed that rest.

Wednesday:

Legs day yay! Got to the gym and the squat rack was taken, for like 30 minutes. I had to change the order of my workout which sucks because when I don’t start with squats it messes everything up. That combined with Monday’s mega effort had me feeling pretty crappy. I did all the reps and weight that I had planned by my phase 2 silver linning was not happening :(.

Thursday:

Upper body workout. Hit the gym after work and while I was getting chnaged this lady came into the bathrooms and had a bitch fit at me about something I didnt even do. And I didnt even get a chance to retaliate. I then spent my workout so pissed off (and not in the good way when you can channel the anger into your workout). It just really annoyed me and I was obsesing over it. Even the next day. But again, I did all the reps and exercises I planned. So thats the main thing right?

Friday:

Supposed to be a rest day today but I played squash to make up for Tuesday. It wasn’t great becuase it was at like 9pm (my boyfriend’s bright idea). But hey it got the blood pumping and I managed to get some streching in as well.

Saturday:

Total body weights. Yea man twice in one week! Finally things are starting to feel good again. Hitting those high reps on the squat had sweat dripping and feeling like a real workout once again. I think my body is finally adapting back into high volumes of exercise. Great way to finish a generally emotionally crappy week at the gym.

Check In:

Weight: 69.0 (+0.6kg)

Arms: 28.5cm (-0.5cm)

Waist: 70cm (-3.5cm)

Hips: 88.5cm (-2.5cm)

Upper Thigh: 60.5cm (-1.5cm)

Comp 1 2 Front

Comp 1 2 Side

Comp 1 2 Back

As predicted not much change in photos from week to week but as you can see my weight went up this week which was very suprising as I felt like I had slimmed down a bit (proof in the measurements). The only thing I can put it down to is reduction in fat and increase in muscle. I totally thought I was in for a loss 😦 but hey at least measurements are down they are the more importaint thing to be decreasing.

 

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Christmas Body Blitz: Week 1 Check In

I think it was over all good first week back into the swing of things (not excellent just good). My last exam was on Wednesday which threw my gym plan of a little as I wasn’t able to work out on Tuesday or Wednesday because I was busy cramming for my evening exam. I ended up doing 3 days of phase 1 as I didn’t want to hinder my brain function for the exam by depriving myself of carbs. Thursday Friday ended up being phase 2 so unfortunately I sacrificed one of my precious phase 3 days :(, not impressed.

So here’s how I worked out:
Monday: 30 minutes of treadmill interval training, check!
Thursday: Legs Day, Check!
Friday: Arms Day, Check!

I tried to go to the gym on the weekend but it didn’t end up happening which was a little disappointing but this week there will be no excuses. 3 out of 5 in week 1 is not the start I wanted, but week 2 WILL be better. I will be doing the third weights session today (Monday) to make up for it, I really want to make sure I get my squat reps day. 3 cheers for twice a day Monday’s… My body is going to be in hell by Wednesday.

Here are my results for week one:
Weight 68.4 kg, that’s 0.4 kg’s down from Monday last week. Not bad for week one considering I only got to the gym 3 times and had an extra day of phase 1.

I did photos this week. I got a new bikini which is mega push up seeing as my boobs are rapidly disappearing once again.
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I didn’t do measurements on Monday last week so this week will be the bench mark for this challenge, although as punishment/motivation I am comparing them to my last weigh in when I hit my goal weight back in July:
Weight: 68.4kg (-0.4 this week, +3.6 from July)
Right Leg: 62cm (+4 from July)
Left Leg: 61.5cm (+4.5cm form July)
Hips: 91cm (+4 from July)
Waist: 73.5cm (+6cm from July)
Right Arm: 28.5cm (+1.5cm from July)
Left Arm: 29cm (+2cm from July)

Note to self: no more sugar bingeing! It wasn’t really worth it was it.

Christmas Body Blitz 2014: Day 0

As promised I am back! My exams are all done and its time to face the music. I have been bad L. I have been stress eating and sugar bingeing. I have been maintaining the diet but then I would eat chocolate for a week then get back on again then fall off. It’s all got to stop now. I hit my goal weight back in July right before I started the semester and I have been stress eating ever since. So on Monday this week (3/11/14) I am resetting the bar and setting new goals. I will be accountable!

I started out the week weighing in at 68.8kg. That’s 4kgs heavier than July (it was actually more at one point but I pulled my head in). Whilst studying I didn’t have a lot of time for the gym, mainly because I got so far behind. I really missed it, so I am thrilled this week to be back into the swing of things. I thought becasue it is 7 weeks away from christmas that I would set myself a little challenge…

My Goal:

Back down to 65kg by Christmas! (Is that crazy? 4kg in 6 weeks)

How am I going to achieve this? Perfect eating i.e. abiding by the FMD rules. I did it before and all it takes is getting past those torturous first two weeks and then the sugar craving and crazy brain goes away and you’re sweet. Also hitting the gym like crazy, not because I have to, but because I enjoy it!

The plan:

My goal is to workout minimum 5 times a week. I like working out so this is not going to be a problem for me, especially now that I am not studying. I’m targeting 2 cardio sessions and 3 weights sessions a week. My plan looks something like this:

Monday: Cardio

5:30AM 30 minute interval training on the treadmill

1:30 intervals walk run progressing from fast jog/slow run (11 km/hr) to pretty much sprint (up to 15 km/hr)

Tuesday: Cardio

5:30AM Swimming for 45 minutes OR some kind of body weight based HIIT training

Wednesday: Weights – Leg Day (My favourite)

6:00 PM – 90 minutes of Legs! Wednesday line up looks like this:

Squats:

Performed as a solo exercise I aim to attack twice a week, Wednesday will be focused on heavy weight while Saturday will be focused on reps (weights are broken down in the table below).

Leg extension machine & Hamstring Curl Machine Super Set

Both these exercises will be single leg (10 reps each) then bumping the weight up and doing 10 reps on both legs. Repeat 3-5 times.

Pull trough’s and Cable Kick Backs Super set

Both exercises 10 reps (10 each leg for kickbacks) increasing the weight stack week by week. Repeat 3-5 times.

Calf Raises and Good Morning’s Super Set

Standing Calf raise machine, 10 reps. Good Mornings (barbell on Back) 10 reps. Repeat 3-5 times.

Hip thrust and Travelling Lunges Super Set

Hip thrust with a barbell. 10 reps focusing on squeezing the glutes and holding 2 seconds at the top. Travelling lunges with a barbell on shoulders, I think the return length of the gym works out at 12 reps per leg. Repeat 3-5 times.

The 3 to 5 sets will be based on time and I am aiming to start out a 3 sets for some of the exercises and building up to 5.

Squat Goals:

If you haven’t figured it out I love squats. I like to dabble in heavy weights from time to time (it’s nice to have goals) and I am aiming to get my reps nice and heavy and hopefully be pushing a 3 rep on 80 kg on my heavy days by Christmas. This is a pretty achievable goal actually so I am half expecting to dominate that but hey. Here is my road map to squat success. FYI I learned in my short lived power lifting career the best way to accelerate your max 1 rep is to increase the weight of your 10 rep. The number under the week is the number of reps that week not including pump and pause sets.

Squat

Oh yea I forgot to explain that! Some other fun tools for murdering your legs with squats are pump and pause sets at the end of the squat workout. Pause sets are basically when you got to the bottom of the squat (below parallel people) and just as you start to come up pause and hold that for 5 seconds. Then from that stationary position continue in the upward movement. If you can’t see your forehead veins then you’re not doing it right! Pump sets are nasty, they give you that horrible burning pump as if you didn’t already have it. This is a 3-parter. Part 1: 5 reps, go to the bottom of the movement and as you start to come back pause go back down and repeat 5 times. I guess these are like micro reps and you should really feel it in your glutes. Part 2, 5 reps, start the decent but just as you start to gain momentum (1/3 of the way down) stop and go back up, repeat. Part 3: do 5 reps in the full squat, you should be struggling at rep 3. If not bump that weight up man!

Thursday: Weights – Upper Body

6:00 PM – Feel that phase 2 fat burn, 90 minutes of upper body work which is not my favourite but still important! Thursday line up looks like this:

Bench Press and Bent over Rows Super Set

Bench is looking to go heavy. Warm up 2 sets 10 reps, the build up to max weight: 2 – 3 sets 6 to 8 reps, max weight: 2 – 3 Sets 3 to 5 reps

Rows = 10 reps, 5 sets

1 arm cable triceps pull downs and Cable T-Bar rows Super Set

Both exercises, 10 reps 3 – 5 sets

Seated dumbbell shoulder press and Flat Bench Flies Super Set

Both exercises, 10 reps 3 – 5 sets

Front Squat and Barbell Bicep Curls Super Set

Wait what? It’s not legs day! Hahaha, I love squats and front squat kind of gives you an arm work out too… The squats either use a kettle bell (max is 20kg) then I will have to switch to barbells.

10 reps, 3 – 5 sets.

Close Grip Lat Pull-down and Cable Row Machine Super Set

Both exercises, 10 reps 3 – 5 sets

Horizontal Back Extensions and Push Up’s (knees) Super Set

3 Sets 10 reps. Back extensions will start out no weight and increase. Push ups are up to 30 just maxing out what ever my arms have left. I can usually get between 7 and 10 on the last set.

Saturday Bonus Weights – Full Body!

Squats and Static Barbell Lunge Super Set

Its reps day for squats! Are you ready to sweat? Not only that but they’re super setted! Feel the burn.

Squats as per above table, Static lunge will just pick a weigh and stay the same for 3-5 sets.

Dumbbell incline bench press and Lat pull-down Super Set

Both exercises, 10 reps 3 – 5 sets

45 Degree leg press and Dumbbell lateral raises (standing) Super Set

Both exercises, 10 reps 3 – 5 sets

Rack Pulls and Kneeling Squats

Both exercises, 10 reps 3 – 5 sets

Hip Thrusts and Push Ups Super Set

Both exercises, 10 reps 3 – 5 sets

Phew! Well there it is, on the internet now I better make it happen. I will do a post on Monday for my week 1 weigh in and progress photos. See you then!