Fitness Goals

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!

Lifting Diaries #4

This week I have been a bit sick but managed to get 2 lifting sessions in, however I kept it a little bit lighter than usual just to be safe. I also got some good footage for a talk through of my legs day which was fun! Breakdown as follows you can check out the links in the 1st entry if you don’t know what these exercises are:
Legs Day:

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Arms n Abs Day:

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Lifting Diaries #3

I finally did a video of me squatting! It’s a pitty its not from the side but oh well. This week has been pretty hard out I ended up clocking up 7 workouts whaat! I did 3 lifting days, 3 cardio and a body weight resistace circuit. Heres the stats:

Wednesday Legs Day (Heavy Squat):

Legs 1     Legs 3

 

Thursday: Arms n Abs Day

Arms 1   Arms 2 Arms 3    Arms 4

Bonus Day (Reps Squats):

Capture     C2

Lifting Diaries Entry #2

This week was another good week, I managed to get in all my exercise plus an extra session on Saturday. As per usual Wednesday was legs and Thursday was arms and abs. I think next week I might swap them round as my legs are tired on Wednesdays after cardio on both Monday and Tuesday. Here’s how I went this week:

Legs Day:

Muscles felt tired from running the day before so not the best session but put my head down and got it done. Squats we feeling stiff again but was able to push out 10 reps on 60 for nearly 3 sets.

Legs Day 25.6.14

Arms and Abs day:

Felt good on this session. I usually have my headphones on but I forgot them for this session and got complemented by a couple of people on how strong I was which is nice 🙂 Still didn’t manage to get all the exercises in and stopped at 1 hr 15

Arms and Abs Day 26.6.14

June 23rd 2014 – Cycle 2 Week 3 Check In

Ahhh so its been a bumpy week. It started out with night shift which was not ideal as night work always throws me off. I always get sick when I work nights even if it is just 1 night in the middle of summer. So I am happy to report that I didn’t get sick this time around. Despite my eating and weigh time being off I managed to do my weigh in on Monday and was surprisingly light. However my body has been acting weird. I wasn’t able to drink the amount of water I usually drink as on that night shift I am down on site full time which means the only toilet available is a portable toilet which I refuse to uses as the boys don’t exactly try to aim when they go (yuck). So I was probably dehydrated and tired and have been paying for it ever since. I weighed again on Wednesday morning heavy at 66.8 a whole kilo up from Monday (WHAT!). I didn’t get upset because those are the rules when you do multiple weigh ins but it motivated me to be very focused on drinking water and vegging out (eating large amounts of vegetables) on phase 2 days to help guarantee the number going down by next Monday.

Eating

On Sunday and Monday nights we had spelt wraps for dinner (breakfast for me being on the night shift). These were nowhere near as filling as a cup of rice and they contain gluten which I didn’t think about at 1st but then mum and I both had unsettled tummies the next day. Am I now gluten intolerant? Oh well who cares if I am, more motivation to stay on this healthy track if that is the case.

Another thing that I started to notice last week was that I am getting ravenously hungry on phase 1. I have been taking extra vegetables and lemon drinks and always eat as soon as I feel hungry but it is very annoying. I have decided I need to add a third snack of fruit like it says to in the book because I am up for extended hours and with exercising early in the morning he snack is easily added before breakfast, pre workout. Remember you should never feel hungry because then there is a risk your body is going to be cannibalising muscle for energy if you ignore it for too long.

Exercise

Even though my body has been a bit out of whack but I was determined to keep my fitness routine up. I feel like last week was so perfect and I wanted to keep up that standard. So I got up on Monday day (I wasn’t at work as I had worked the night before) and dragged my butt to the gym despite feeling very tired. My mum suggested that I have the day off as my body would have taken a hit form the disrupted sleeping pattern but I was determined. I did a lot of stretching and 30 minutes interval training (run, inclined power walking)on the treadmill, capped off by some mat based body weight ab exercises. I felt really good afterwards which was nice and I didn’t get sick so that was a plus. On Tuesday I managed to get a 30 minute game of squash in with my partner. Two ticks for cardio once again.

Wednesday rolled around and I was excited, Wednesday is legs day and I love legs day! Unfortunately it didn’t go very well. I think not getting enough sleep in the days leading up to it didn’t help. I felt stiff and un-energised. So much for my favourite day of the week. Arms day was average as well but I was having trouble recovering so all my weights were off and I missed 3 exercises off the routine because I got to 1hr 15 mins and decided that it was enough my arms were just failing. I have decided to start a separate lifting diary for anyone who is interested in what I actually do. Check it out here.

Exercise goal: Mum does this yoga class and they are having a weekend retreat in the Coromandal in August. She invited me to come and I said yes… Now it’s kind of hippy weirdo and it seems that that is the direction I am heading in as I have given up dairy and sugar and gluten, eating organic why not chuck yoga retreat in there two. What has happened to me? So the date is set for August 15th to 17th which is good motivation to get my ass into gear with stretching and Youtube yoga weekly.

Blog Goals

I started writing lifting diaries so I get a tick for last week (actually last 3 weeks) goal. Next up I want to start filling in the healthy eating menu tab with some of the recipes that I cook up! I think I will start with the desserts!

Progress this Week

Weight: 66.3 kg (Previously 65.8 = +0.5 kg) Waaaaah I jinxed it last week. My 1st gain in 2 months, also since starting FMD 😦

Left Arm: 27 cm (Previously 27 = same)

Right Arm: 27 cm (Previously 27 = same)

Left Leg: 57.5 cm (Previously 58 = -0.5 cm)

Right Leg: 58 cm (Previously 58.5 = -0.5 cm)

Hips: 86 cm (Previously 88.0 = -2 cm)

Waist: 66 cm (Previously 68.5 = 2.5 cm)

A strange trend I have noticed is when I am losing weight my measurements don’t budge but when I am maintaining or having a really small loss I am droping centimeters in my waist and hips. Weird. Anyway I will focus on getting a minimum of 8 hours sleep this week as I am sure that has had a major part to play in this weeks results.

Have a great week!