Gym rat Posted May 31, 2014 Report Share Posted May 31, 2014 That is a good phrase, good work on losing three kg for the first week of cutting. Where dose that phrase come from? Quote Link to comment Share on other sites More sharing options...
AZIDE Posted May 31, 2014 Report Share Posted May 31, 2014 That is a good phrase, good work on losing three kg for the first week of cutting. Where dose that phrase come from?its from the bible Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 1, 2014 Author Report Share Posted June 1, 2014 Hahaha yeah right!Don't know where it comes from but sure does describe me right now. Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 2, 2014 Author Report Share Posted June 2, 2014 Training Diary for period ending Saturday 7th June:MONDAY 1st :PM : ChestLite training today still on reduced calories following flu bug not recovered yet.Flat db press 4 sets 20kg 12 repsFlat flys 4 sets 12 kg 12 repsIncline db press 4 sets 17.5 kg 12 repsPec dec 4 sets 90 kg 12 reps30 min cardio crosstrainer 430 calTUESDAY 2nd :AM : AbdominalsLeg raises 4 sets 18 repsCrunches 4 sets 30 repsHorizontal leg raises 4 sets + 5kg 15 repsAzeman 4 sets 20 repsPM : BackHammer Rows 4 sets 14 repsHammer Pulldowns 4 sets 14 repsCable rows 2 sets 14 repsPullovers 4 sets 16 repsMachine rows 3 setsWEDNESDAY 3rd :AM : CalvesSeated calf raise 4 sets 50 kg 14 repsStanding Calf raise 4 sets stack + 80kg 16 repsLying hack squat machine raises 4 sets 195 kg 20 repsPM : QuadsLeg extension 6 sets 100 kg to 220 kg 22 reps to 12 repsLeg press 5 sets 120kg, 160 kg, 200 kg, 160 kg, 160 kg 20 - 12 repsBulgarian squats 4 sets 20 kg 30 kg 30 kg 30 kg 12 repsSmith Machine hack squats 2 sets 30 kg 16 repsCardio cross trainer 40 mins 600 calTHURSDAY 4th :AM : HamstringsGood mornings 5 sets 40 kg 12 repsLying leg curls 5 sets 16 - 12 repsSeated leg curl 4 sets 30 kg 14 repsStanding leg curl 4 sets 3 plates 12 repsPM : ShouldersStanding db military press 5 sets 10 - 12 reps 20kg, 30kg, 35kg, 35kg, 35 kgSingle arm machine press 4 sets 10 - 12 reps 15 kgDb overhead press 4 sets 10 -12 reps 12kg, 17.5kg, 17.5kg, 17.5, kgBehind neck bb press 4 sets 15 - 16 repsLateral side raises 3 sets 24 + reps 4 kgFRIDAY 5thAM : AbdominalsCrunches 4 sets 20 repsAxeman 4 sets 20 repsVertical leg raises 4 sets 15 repsHorizontal leg raises 4 setsPM : ArmsAlternate db curls 17.5 kg db / Skull crushers superset 4 setsDips / Barbell curls superset 4 setsCable curl / overhead extension superset 4 setsConcentration curl / overhead db extension superset 4 setsCardio crosstrainer 40 mins 600 calSATURDAY 6th :Cardio  Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 4, 2014 Author Report Share Posted June 4, 2014 It never ceases to amaze me the power of body building to warp the mind and make me feel like an obsessive compulsive. Having had a nasty flu bug over the weekend and not being able to eat more than 1000 cal per day (roughly) how paranoid I feel over protecting muscle size I have taken almost 10 months to gain.It is tough enough making the adjustment back to being on a reduced calorie diet with the associated feeling of loss of strength, without having to battle feeling like crap with the flue.My only consolation is that theoretically it has only been for a small period of time and once I get back to my correct nutritional intake I will be holding the conditioning I have taken time to build.I guess if I was one of the gym bunnies I would have been happy to eat less and be absolutely satisfied at the same time, but no that road is not for me. Having taken time to follow the plan to learn to eat more and correctly I am still committed to following the plan and eating more than I am comfortable with even on a calorie deficient diet.Ohhhhhhh well it is off to lunch I go..... Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 4, 2014 Report Share Posted June 4, 2014 Â Flat db press 40 kg 4 sets 20kg 12 repswhat does this mean? 40kg or 20kg? Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 4, 2014 Author Report Share Posted June 4, 2014 Opppppps darn clearly head is not in right zone l used 20 kg db for 4 sets 12 reps each. Dont know why the 40 got in there Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 4, 2014 Report Share Posted June 4, 2014 Another good way to put is 20kg's meaning using two 20kg db's Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 4, 2014 Author Report Share Posted June 4, 2014 Its difficult, for 9 months now I have assessed my performance at each workout based on my ability to lift heavier weights for more reps. This has formed the basis of my self assessments and achievement as to whether each day has been a success or needs more effort.Now on a different nutritional program I have lost that assessment system. Not only because with dietary constraints creating changes in strength levels but also a different approach to training the physique.Its no wonder body builders feel so much like they are loosing vast amounts of strength. I dont think we do. It is just that the nature of the training program changes so substantially at this time that our experiential self assessment system does not work any longer and we need to develop other means of defining whether we achieve success in our work outs.I find myself pestering my husband for feedback, it does help to have the support of others. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 5, 2014 Report Share Posted June 5, 2014 Yes it dose help lots to have the support of others like your husband ,your trainer,co workers,friends,gym members and us gym nation members . Which makes things easy when things get hard going in one's journey to there comps Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 5, 2014 Report Share Posted June 5, 2014 Yes it dose help lots to have the support of others like your husband ,your trainer,co workers,friends,gym members and us gym nation members . Which makes things easy when things get hard going in one's journey to there compsgymrat do you have the support of your husband? Quote Link to comment Share on other sites More sharing options...
Dinahlady Posted June 6, 2014 Report Share Posted June 6, 2014 Sounds like things aren't feeling so great for ya! I dont believe that much muscle tissue is lost at all when dieting especially in a bodybuilding style and when still weight training. Biochemically there shouldnt be any reason for your body to use muscle tissue as a fuel when there is body fat and some carbohydrate reserves as well as food coming in, especially when there is only several prescious kgs of skeletal muscle to utilise before death even on a musclular girl like yourself. I'm pretty sure your body is smarter than that  I think people underestimate the impact of how flat you can get from lacking carbs and the associated water. Yeah maybe when you get right to the end of a diet... but youre still having 1600 cals - more than most gym bunnies! Its not nothing... Hope that cheers ya up ! Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 6, 2014 Author Report Share Posted June 6, 2014 Hi Dinahlady yes thank you it did.This week has been a tough week having had a flu bug to contend with but this realistically is what happens when you are dieting, the point is I coped and completed the necessary training and nutritional repquirements. Two weeks down.Started the week at 74.0 kg and weighted in this am at 72.4 kg so have lost 1.6 kg this week. A little more than I might have expected but that has probably arisen as a result of not eating what was required of me for 4 days.Interestingly Aylmer has advised that it is back to more pre competition training next week as he has taken it easy on me this week having had the flu. So I have this to look forward to next week.Generally speaking while I am feeling the effects of the diet my attitude is still focused and positive so life is still a bit of a cruise at the moment. Watch this week as Aylmer will start to punish the body to get those cuts coming out, I know he will. Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 6, 2014 Report Share Posted June 6, 2014 Watch this week as Aylmer will start to punish by body  lol Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 6, 2014 Report Share Posted June 6, 2014 I am also feeling postive and good while I have got another eight weeks to go Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 6, 2014 Author Report Share Posted June 6, 2014  Watch this week as Aylmer will start to punish by body  lol Hi Azide dont understand you're comment please expain. Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 6, 2014 Report Share Posted June 6, 2014  Watch this week as Aylmer will start to punish by body  lol Hi Azide dont understand you're comment please expain.before you edited it was kind of a sexual innuendo Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 6, 2014 Author Report Share Posted June 6, 2014    Watch this week as Aylmer will start to punish by body  lol Hi Azide dont understand you're comment please expain.before you edited it was kind of a sexual innuendoOh I see thank you for bringing it to my attention, derrrr typical dieter head not quite skrewed on properly. Clearly I need to think a bit bit more or maybe not! Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 6, 2014 Report Share Posted June 6, 2014 Been meaning to ask which comp are you training towards to? Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 6, 2014 Author Report Share Posted June 6, 2014 Hi Gym rat first show will be in Whakatane I think about 13 weeks away now.Then maybe I will do Hamilton IFBB show late September and the Nationals following that. Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 8, 2014 Author Report Share Posted June 8, 2014 Training Diary for period ending Saturday 14th June:SUNDAY 8th:Cardio 40 min cycleMONDAY 9th :PM : ChestFlat bb bench press 14 - 12 reps 20 30 40 50 60 60 60 50Incline db press 12 reps 17.5 kg, 20 kg, 20 kg, 20 kgFlat flys 12 reps 12.5 kg, 15 kg, 15 kg, 15 kgPec dec 14 reps, 90, 4 setsCardio 40 min crosstrainerTUESDAY 10th :AM : AbdominalsCrunches 4 sets 25 repsHorizontal leg raises 4 sets 20 reps 4 kg db between feetVertical leg raises 4 sets 15 repsAxeman 4 sets 20 repsPM : BackDeadlifts 50 kg, 70 kg, 80 kg, 90 kg, 90, kg, 90 kg, 100 kg, 90 kg various reps between 12 and 6Pulldown machine / Row machine supersetted 4 sets various repsWide grip cable row 4 sets 14 reps +Bent over bb row drop setsWEDNESDAY 11th :AM : CalvesSeated calf raises 4 sets 50 kg 20 repsStanding calf raise 4 sets Stack + 80 kg 20 repsHack squat machine calf raises 4 sets 215 k plates 18 repsPM : QuadsLeg Press 5 sets 40 kg, 80 kg, 120 kg, 160 kg, 160 kg, 160 kg various rep combinationsLeg extension / leg press / leg extension tri set 4 sets 16 reps eachWalking bb lunges 4 sets 12 reps 46 kgCardio cross trainer 40 mins 625 calTHURSDAY 12th :AM : HamstringsReverse hyper extension 2 setsReverse lunges 3 setsSide leg press / leg adductor superset 3 setdHip thrusts 3 setsSquat / deadlift combination 3 setsPM : ShouldersStanding shoulder press 4 sets 30 kg 14 - 12 repsDb shoulder press 4 sets 15 kg 12 repsCable shoulder press 4 sets combination repsRear delt machine 4 setsLateral side raises 4 sets 6 kg, 6 kg, 7 kg, 8 kg 20 + repsFRIDAY 13thAM : AbdominalsCrunches 4 sets 20 repsHorizontal leg raises 4 sets 20 repsVertical leg raises 4 sets 16 repsAxeman 4 sets 20 repsLeg raise machine 2 sets 18 repsPM : ArmsDips / seated barbell curls superset 5 sets 14 repsskull crushers / standing db curls superset 4 sets 14 repsclose grip bench press / conc db curls superset 4 sets 14 repstricep pushdowns / he mans superset 4 sets 14 repsCardio cycle 40 minsSATURDAY 14th :Day Off  Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 9, 2014 Author Report Share Posted June 9, 2014 Its cold wet and miserable outside, kind of makes me wonder why the body bulding competitions are mainly held in winter in New Zealand.On the bright side weight loss continues resonably consistently and ketosis level stays about 1+ now that I am back to my consistent diet.Found out that I cannot replace brown rice cakes for kumara so now will need to stick consistently to kumara, until there is something else that I may want to try as an alternative as source of carbohydrate. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 10, 2014 Report Share Posted June 10, 2014 I have offen thought that as well why are bodybuilding comps are not held in the summer when the weather is warm. When it is a cold and wet Dunedin winters day. Perhaps have basmati rice for another option for carbs that's if your trainer will let you do that. Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 11, 2014 Author Report Share Posted June 11, 2014 Basmati rice has a moderate glycemic index and we are trying to keep the glycemic index of my foods as low as possible, so no to rice at the moment unfortunately.Thank you for the suggestion though.I am going to try one of the new superfoods amarinth seeds or something like that. Quote Link to comment Share on other sites More sharing options...
Rebel101 Posted June 11, 2014 Author Report Share Posted June 11, 2014 I knew this was going to be a big week, I won a training session with Jo Stewart and today is the day I get to train with her.We are going to train hamstrings and glutes, so looking forward to seeing Jo again it will be interesting and just a little scarey.Will try to get a photo or two. Quote Link to comment Share on other sites More sharing options...
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