Tammy Posted February 18, 2005 Report Share Posted February 18, 2005 OK girls here goes I am going to add in my journal too, try to get rid of that minority thing and prove that girls can train just as hard as the boys!!Here goes yesterdays (THursdays) training went like this6am 45 minute power walk (I hate walking love running soooo much more but trying to get down size of legs and gain definition and repair an injury which has caused fat to deposit to my hip area for protection I believe)7:30am 25g oats, 6 egg whites, 1T flax seed oilVitamin B6, calcium complex, iron & vitamin c supplements10am 1 horleys ripped factors shake with water (don't like milk) and 1 apple12:30pm 100g chicken 2-3c broccoli, cauli, courgettes, mushrooms, 150g kumara, 1T flax seed oil3:30pm 1 horleys ripped factors shake1/2 date scone5pm weights (back & 2nd leg work out)incline leg press 4 x 15 120kgleg extension (12) supersetted with step ups onto bench (10 each leg)- leg ext = 70lb, step ups = 8kg DB in each hand (3 sets)Seated calf raises (5minutes of 10s on 10s off rest for 2 minnutes and repeat) - try this its a killer!! (30kg)Bent over BB rows 4 x10 (30kg)wide grip lat pulldown 4 x 12 (75lb)One arm DB rows 4 x 10 (1 x 13kg, 3 x 15kg)15 minute on reclining cycle = very low intensity, followed by a big stretch!!PWO 1 musashi P30 shake in carton7pm 150g chicken breast 3c broccoli, courgettes, red onion, mushrooms, beans with 1/2 weight watchers gravy9pm 1 jarrah hot chocolate & 1scoop horleys ripped factors mixed with 1T peanut butterThis leaves me feeling like I am constantly full and eating all day!! however but I am inclined to work out like a mmaniac (especially cardio - I'm addicted as used to do half marathons and miss the buzz of going on a long run!!) but am trying to eat more and do less cardio and include more essential fats in my diet something I always used to forget - organisation and patience is degfinitely required for this!!! So i'm very glad to hear that I am not the only girl who feels like they are beating thei9r head against a brick wall sometimes!! great to have some other like minded people to finally bouncce ideas off!!! funny thing is even though I am eating more and doing less cardio I am gaining a bit more definition (so my Boyf tells me or maybe he is just trying to get me to shut up!!!) anyway weight has stayed the same but the old jeans are starting to fit better - so hang in there girls!!)PS didn't even habe 1 macintosh yesterday and none today so far yet!! feel the cold sweats may start coming on soon!!! Quote Link to comment Share on other sites More sharing options...
Mossley Posted February 18, 2005 Report Share Posted February 18, 2005 Yay good to see what you get up to during a day. Now I have something to compare with.Our training seems very similar although I don't think I have the energy for a run now. Saying that, I only ever ran between 4-7km 2-3 times a week. It's going to be hard to get back into, but it makes me feel so fit!I've been posting my workouts/eating in the Journal Workout page, but I can copy it in here if it helps you?Looking forward to taking those pics now, are you going to post any? No pressure (I'll have to decide if I want everyone seeing them once I've taken them!) Totally understand if you're not comfortable.You've got some pretty heavy weights in there. Good to see the girls giving the boys a run for their money! Quote Link to comment Share on other sites More sharing options...
Tammy Posted February 18, 2005 Author Report Share Posted February 18, 2005 WIll try and post some pics need my sister to take some though as she is the only person with a digital camera so when I see her next i will get her to do that for me! bit of a fat bitch at the moment though (for me!!) 1.72m tall and 65kg yuck - all gone to the hips will feel much more comfortable when I get down to my usual off season weight of 61-62kg 3-4kg doesnt seem like much but it sure makes a difference to the definition!!! even though to most people we would seem lean. Is funny what ones head does to oneself!! I will posty mine on the journal page too if ya want, just thought that since this forum was for the girls we could talk about girly stuff too!! Quote Link to comment Share on other sites More sharing options...
Growth Posted February 18, 2005 Report Share Posted February 18, 2005 incline leg press 4 x 15 120kgThat some good leg pressing right there :nod: Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted February 18, 2005 Report Share Posted February 18, 2005 I will posty mine on the journal page too if ya want, just thought that since this forum was for the girls we could talk about girly stuff too!!I've moved this thread into the Journals forum for you, Tammy - it just makes the database tidier and easier to maintain.You're welcome to talk about girlie stuff in this forum too, though! Quote Link to comment Share on other sites More sharing options...
Tammy Posted February 21, 2005 Author Report Share Posted February 21, 2005 what i got up to on monday 21/2/056am 45min reclining cycle7:30am 6 egg whites, 1T flax seed oil, 1/4c oats10am apple, 8 egg whites, 1T tomato sauce1pm 100g cooked chicken breast, large green salad, 25g croutons, 1T flax seed oil4pm 30g horleys ripped factors shakeWorkout = Shoulders & triceps(5pm)db lat raises 6, heavy, 6med, 6 lighter (4 sets) 11kg, 8kg, 5kgmachine shoulder press (4 x 10) 50lbdb bent over flye (4 x 12) 5kgdips (body weight) 3 x 8skull crushers (4 x 10) EZ bar 10kg each sideSuperset: (4x10) tricep pushdown 90lb with tricep rope extesion (4x10) 50lbPWO (6pm) 1 musashi P20 protein barWorkout = 6:30pm -7:30pm social netball game8pm 150g cooked chicken, big salad, jarrah hot chocolate 8:30pm too tyired to stay up for another feed so collapsed into bed for a much deserved sleep!!!! Quote Link to comment Share on other sites More sharing options...
Tammy Posted February 21, 2005 Author Report Share Posted February 21, 2005 I also am taking at the moment 3 x 2 tablets of miada lean extreme2 tablets of healtheries vit c + iron1 tablet of vitamin B63 tablets of cal;cium complexHowever I will only post this if i forget to take them!!! Quote Link to comment Share on other sites More sharing options...
Tammy Posted March 2, 2005 Author Report Share Posted March 2, 2005 Well the journal has been non existent as training has been fairly non existent due to this old recurring hip/back inujury that really does not want to come right. Have decided to take the month off to rest and recover think that body was so exhausted mentally and physically that everythinag has shut down and that the body won't lose fat until it is ready to ie the body has recovered properly. I still have high hopes of doing a comp in october so hopefully everything repairs itself so that i can get stuck into training properly and see some results. very unmotivated when you cant do what you are used to doing and you are not seeing any results. I will in the meantime be doing a little bit of swiming a couple of easyu weights sessions just to try and strengthen my hamstrings and lower back in particular as they may not be helping my problems. Needless to say my medical bills are horrendous at the moment hopefuilly somebody will get to the bottom of the problem before to long, otherwise i hope the R & R will do the body and mind some good. I lood forward to reading about everyone elses progress and journals etc and giving my opinions still.Down and out (but not for long) Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 2, 2005 Report Share Posted March 2, 2005 Ooh, Tammy - that doesn't sound good. Here's hoping for a speedy recovery! Quote Link to comment Share on other sites More sharing options...
carma Posted March 3, 2005 Report Share Posted March 3, 2005 Hi TammyI'm really sorry to hear that your hips are still giving you grief. I hope they mend fast. It sounds like some R&R might be the answer. Let us know how your getting on. October is ages away so i would'nt stress yourself out about it too much. Best wishes for a speedy recovery :nod: Quote Link to comment Share on other sites More sharing options...
jono Posted March 3, 2005 Report Share Posted March 3, 2005 get well soon.injurys are no fun Quote Link to comment Share on other sites More sharing options...
deegee Posted March 3, 2005 Report Share Posted March 3, 2005 get well soon! rest and good diet. no good training if you dont feel good about it. Quote Link to comment Share on other sites More sharing options...
Growth Posted March 3, 2005 Report Share Posted March 3, 2005 :stupid: Quote Link to comment Share on other sites More sharing options...
Tammy Posted March 4, 2005 Author Report Share Posted March 4, 2005 tHANKS GUYS FOR THE GOOD WISHES. i WENT TO A MUSCULOSKELETAL DOCTOR TODAY AND SOMEONE HAS FINALLY FOUND WHAT IS WRONG WITH ME. NOTHING TO DO WITH MY HIPS AT ALL!!! iT IS SEVERAL PLACES IN MY SPINE ARE OUT, WE THINK FROM AN OLD RUGBY INJURY WHERE I GOT CONCUSSED WHEN I TACKLED A RATHER LARGE GIRL AND SHE LANDED AWKWARDLY ON ME!!! ANYWAY ALL THIS HAD CAUSED MY PELVIS TO SIT UNEVENLY AND WHEN I STAND OR SIT (DOESN'T HAPPEN WHEN I AM LYING DOWN) MY RIGHT LEG IS ALMOST AN INCH SHORTEER THAN MY LEFT LEG - NO WONDER I WAS STARTING TO HAVE PROBLEMS!!! ANYWAY I HAVE BEEN ADJUSTED AND WILL NEED TO HAVE THIS DONE REGULARLY UNTIL MY BODY RETRAINS ITSELF TO HOLD ITS SPINE IN THE NORMAL POSITION. AM SO GLAD SOMEONE FINALLY CAN GIVE ME A CONCRETE ANSWER TO ALL MY PROBLEMS AND FRUSTRATIONS,. CAN EXERCISE AS LONG AS I DO NOT GO TO THE POINT OF PAIN, BUT HAVE DECIDED TO STILL GIVE MYSELF A FEW WEEKS OFF AND PROPERLY RECUPERATE, HOWEVER I DID GO SWIMMING TODAY FOR THE FIRST TIME IN YEARS AND REALLY ENJOYED IT SO WILL BE DOING THAT A BIT MORE REGULARLY, YOU KNOW WHAT THEY SAY - A CHANGE IS AS GOOD AS A HOLIDAY. HAPPY WEIGHT LIFTING TO ALL THOSE THAT CAN!! Quote Link to comment Share on other sites More sharing options...
jono Posted March 4, 2005 Report Share Posted March 4, 2005 tHANKS GUYS FOR THE GOOD WISHES. i WENT TO A MUSCULOSKELETAL DOCTOR TODAY AND SOMEONE HAS FINALLY FOUND WHAT IS WRONG WITH ME. NOTHING TO DO WITH MY HIPS AT ALL!!! iT IS SEVERAL PLACES IN MY SPINE ARE OUT, WE THINK FROM AN OLD RUGBY INJURY WHERE I GOT CONCUSSED WHEN I TACKLED A RATHER LARGE GIRL AND SHE LANDED AWKWARDLY ON ME!!! ANYWAY ALL THIS HAD CAUSED MY PELVIS TO SIT UNEVENLY AND WHEN I STAND OR SIT (DOESN'T HAPPEN WHEN I AM LYING DOWN) MY RIGHT LEG IS ALMOST AN INCH SHORTEER THAN MY LEFT LEG - NO WONDER I WAS STARTING TO HAVE PROBLEMS!!! ANYWAY I HAVE BEEN ADJUSTED AND WILL NEED TO HAVE THIS DONE REGULARLY UNTIL MY BODY RETRAINS ITSELF TO HOLD ITS SPINE IN THE NORMAL POSITION. AM SO GLAD SOMEONE FINALLY CAN GIVE ME A CONCRETE ANSWER TO ALL MY PROBLEMS AND FRUSTRATIONS,. CAN EXERCISE AS LONG AS I DO NOT GO TO THE POINT OF PAIN, BUT HAVE DECIDED TO STILL GIVE MYSELF A FEW WEEKS OFF AND PROPERLY RECUPERATE, HOWEVER I DID GO SWIMMING TODAY FOR THE FIRST TIME IN YEARS AND REALLY ENJOYED IT SO WILL BE DOING THAT A BIT MORE REGULARLY, YOU KNOW WHAT THEY SAY - A CHANGE IS AS GOOD AS A HOLIDAY. HAPPY WEIGHT LIFTING TO ALL THOSE THAT CAN!!great to hear your on the road to recovery tammy. Quote Link to comment Share on other sites More sharing options...
deegee Posted March 4, 2005 Report Share Posted March 4, 2005 Great to hear that you have got to the bottom of the problem and look forward to hearing you are back to lifting. Quote Link to comment Share on other sites More sharing options...
Mossley Posted March 4, 2005 Report Share Posted March 4, 2005 Yay!! That's really good news. Definitely still take the next couple of weeks off if anything it will make you gain more muscle faster when you start training again and that will motivate you hugely.Congratulations anyway, no more $$ spent on wasted visits! Quote Link to comment Share on other sites More sharing options...
carma Posted March 4, 2005 Report Share Posted March 4, 2005 That's awesome news Tammy Enjoy the rest while you can and your training will be better for it.Keep us posted on how your recovery is going. Quote Link to comment Share on other sites More sharing options...
Tammy Posted April 11, 2005 Author Report Share Posted April 11, 2005 Well I am finally back lifting again, have been pain free for a couple of weeks now, but still getting accupuncture and visiting my muscoloskeletal man for injections in muscles around the hip area to release muscles that are still extremely tight from being in such odd positions. Anyway since I am back in the game I thought I had better start up my journal again!My goal is to fit back into my jeans!!!! Actually to get down to 15% bodyfat and get in good off season condition so that if my plan to compete in October comes together like I hope then I have a good base to start from. I also need to even out my fat distribution (lower body is quite high) which is apparently a hormonal response (female and also a response to stress and injury which was very high last year) so I am using a combination of nutrition and supplementation to help combat this.Anyway yesterday (Monday 11 April) went like this5:30am 15g nutralife glucosamine and chondritin6am 45 minute cardio (HR between 130-145 constant)7:30am 1/2c rolled oats, 30g horleys ripped factors, 100g lite watties peaches, 3 flax seed oil capsules, 2 x 1000mg vit C tablets, 1 x nutralife active womens multi vit10am 2 x corn thins, 95g sealord savoury onion tuna12:30pm 150g lean lamb steak, 2c broccoli, 100g kumara, 1T sweet chilli sauce3:30pm 1 diet fresh & fruity yoghurt, 15g horleys ripped factors, 12 almonds5pm CHEST & SHOULDERS (3 x 12 with 30s rest)BENCH PRESS 1 X 5KG E/SIDE (20KG BAR), 2 X 6.5 E/SSB DB PRESS 1 X 10KG, 2 X 11.5KGDB INC FLYES 3 X 10KG2 SETS OF PRESSUPS FROM KNEES 1 X 20, 1 X 15DB SHOULDER PRESS 3 X 8KGDB LAT RAISES 3 X 5KGCABLE UPRIGHT ROW 2 X DROPSETS, (40 IN EACH SET)20MIN ON CROSS TRAINER1 tsp glutamine straight after weightsweights felt good, have lost a lot of strength in my shoulders though, and a little bit on chest, but should regain it quickly enough, all in all not too bad for over a month off lifting. Feel fantastic, it's amazing the high you get after a good workout!!6:30pm 150g chicken breast, 3c broccoli, mushrooms and onions, 100g pumpkin, 1/2 weightwatchers jelly9:00pm 1 x jarrah hot chocolate and 1c broccoli (wasn't meant to have the broccoli but was a bit hungry!!)1tsp glutamine before bed Quote Link to comment Share on other sites More sharing options...
Growth Posted April 11, 2005 Report Share Posted April 11, 2005 Great to hear that you are on the mend. Good luck with your goals Quote Link to comment Share on other sites More sharing options...
jono Posted April 12, 2005 Report Share Posted April 12, 2005 nice work tammy.. im sure you can reach your goals Quote Link to comment Share on other sites More sharing options...
DumBelle Posted April 13, 2005 Report Share Posted April 13, 2005 Just reading through your journal Tammy and note you have injury. What I found most helpful "training wise" for my knee injury and being tight in the hip flexors, is high rep body workouts performed like circuit training. After only 4 workouts I felt a marked difference in my right knee and the muscle imbalance I had due to injury seems to have come almost 99% right. A typical lower body workout would go like this:Pliet Squats - 25 repsWalking Lunges - 50 (use the front leg to push off not the back leg)*A2G Squats - 25 repsCalf raises - 25 reps eachA2G - Ass To GrassNo rest between sets and do that for three to four repeats.DOMS can be a little major day or so later and at first I could only do that leg workout about twice per week, but as my legs became more conditioned I could do it more frequently. Good cardio vascular workout and as you will probably know, some of the largest muscles in the body are the glutes and the thighs, so as a result of hitting them like that, the GH levels are much higher and GH is a vital ingredient for fat loss and mass growth. When I had my knee injury last year, fr some time I continued leg pressing and created a lot of muscle imbalances due to swelling on the inner side of the knee. So overtime I developed Runners Knee as the knee cap was not tracking correctly over the bones in the leg. We had to work on correcting that muscle imbalance first (physio) and then once that was corrected I decided to avoid weights for some time and work on endurance in the legs rather than sets of low reps with increasing weights. At some point I would probably move over to adding weight to the above, but at this point in time building endurance is far more important. Squats are great because they also get your circulation moving better than any other exercise and the good thing is, they hit almost every muscle in the legs, butt etc in a balanced way, so your not creating any major imblances by using machinery which I did. At my old gym they had an adductor machine but not an abductor machine and that caused a lot of imbalance for me. It seems to be a natural tendency for women to work their legs with weight, and then consequently if your like me your so sore the day after you cannot really do another workout. Thats great if you want to build size, but not if your want to burn fat. You need to be using your pins to burn it so higher reps and less weight until the fat levels come down is a better way to go from what I've heard. Quote Link to comment Share on other sites More sharing options...
DumBelle Posted April 14, 2005 Report Share Posted April 14, 2005 I should say just in case your a bit wobbly and havn't worked your legs in that way for a while, that it may be best to cut the reps in half and do this. Better to have correct form for the whole of the sets, than to try to do too many sets and sacrifice form. Quote Link to comment Share on other sites More sharing options...
DumBelle Posted April 14, 2005 Report Share Posted April 14, 2005 Also if you reach a plateau whereby you feel your upper body is not gaining, doing leg workouts like this will increase GH over all and will therefore benefit growth all over not just legs. Work upper body one in the style of a MAX OT workout once a week only. Let the legs do the rest. Quote Link to comment Share on other sites More sharing options...
Tammy Posted April 14, 2005 Author Report Share Posted April 14, 2005 Thank you for your perspective DumBelle. I have just started training again and for the last couple of weeks have been focusing on high reps low weights for the lower body, I have just started adding a tiny bit of weight to my squats. Range of motion is reallly good now and I am pleased with my progress, the worst thing that I could have done was to have pushed myself as soon as I developed the injury and consequently it didn't get diagnosed properly until about 8 months after I started developing systems - stubborn, I know, but it is hard to admit that you have a problem and that you may need to rest to fix it. Consequently I put on a whole heap of weight, well only about 5kg, but enough to not fit my jeans!!! The majority of it has definitely gone to the hip area, but a little to the upper body, waist etc as well. I shall definitely try that circuit styule leg training, my boyf has been trying to get me to do something like that for a while, but I get bored with whole body circuits, however if it is a leg one like that it looks bloody challenging. I am doing a 5 day split and have got someone else to do my nutrition for me as I tend to overanalyse things having studied in the industry and I find it is always good to get someone elses opinion and then at least you have people to bounce ideas off, which is why this forum is so great. This week I am starting to do a 5 day split as I would like to grow a bit in my upper body and want my lower body to decrease a bit so that it is more in proportion with my upper body (as you may guess I tend to store fat in lower areas). So I am hoping that diet, supplementation and the correct training will bring me the results I so desire and the return of my normal body size and shape. THanks for all the adviceand good luck with your goals to, I sure you will achieve them in no time, with the knowledge and support you have available to you Quote Link to comment Share on other sites More sharing options...
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