foxybrown Posted June 4, 2005 Report Share Posted June 4, 2005 Another journal!I'm going to start putting in my workout log & my diet. I don't normally write down what I do when I'm training, however, I think it's a good idea to keep my training & diet on track I'm 14 weeks out from comp and stats are as follows:Weight: 65kgBodyfat: 30%Lean Mass: 45kgsThe bodyfat is coming down slowly, I started at 33% 3 weeks ago - weight was 67kgs. Its quite frustrating but I know bodybuilding is all about persistance, patience and consistency so I'm going to pull my finger out and just keep going hard!Today:Breakfast: Oats, Protein, Peaches (multi, slimfast capsule)Workout: Cardio & Chest:30mins Treadmill - Speed 6.0, Incline 6 then increased to 8 after 5mins20mins Bike - Hill, Level 91/2 Protein ShakeWeights - I do 3 sets, first set 15 reps, 2nd 12 reps then last one 10 repsCHEST:Incline Bench Press (using Smith Machine)Barbell & 2.5kgs on each sideBarbell & 5kgs on each sideBarbell & 5kgs on each side Flat Bench Dumbell Press5kg6kg6kgIncline Bench Dumbell Press5kg6kg6kgIncline Bench Flies4kg5kg5kgI'll be increasing my weights next week :nod: Post Workout:1/2 Protein Shake1 pearNaked Hi-Protein Bar (these are yummy!)Lite YoghurtRest of today will be like this:Lunch:3 x Corn thins with 85g Salmon (canned)Soup 5pm:BICEP workoutPost Workout: Protein Shake or Bar7:30pm:Dinner - Chicken & Veges9pm: Snack - Jarrah Hot ChocThat's today - tomorrow will be more cardio - will also be going over my leg programme with my trainerFB Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 4, 2005 Report Share Posted June 4, 2005 Good to see another journal, FB - particularly a pre-comp log. There are show many little details in preparing for a show that the last few weeks are all a blur. You'll find yourself referring back to this journal after your show, just to find out what you actually did! Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 10, 2005 Author Report Share Posted June 10, 2005 I've been pretty slack with updating my journal :oops: I have been going to the gym though! And upping my weights - I have been a bit sick too so that hasn't been good Anyway, yesterday was like this:Meal 1 - Oats, Protein, Peaches, Multi, Slimfast capsule, Fish oil capsuleMeal 2 - 2 sml Mandarins, EAS Protein Bar & Lite Yoghurt, Fish oil capsuleMeal 3 - 3 Corn Thins, Lite Tuna, Tomato Soup, Fish oil capsuleMeal 4 - Sculpt BarMeal 5 - Steak & VegesMeal 6 - Jarrah Hot ChocWorkout - 30mins Treadmill, 20mins BikeWeights - Shoulders & Triceps:Seated DB Press:5kg6kg6kgSingle DB Lat Raise:3kg4kg4kg(struggled with this one for some reason..so had to lift light :cry: )Upright row - using m/c:Not sure what the weights were with this but went heavy with each setDB Skull Crushers:4kg5kg5kg(struggled with these ones as well!)Tricep Rope Pulldowns:Not sure of the weights for these but also went heavy as wellPost workout - protein shakeOverall, I'm quite happy with my progress so far...Tonight I'll be doing Back and Cardio - meals so far have been the same as above i.e. Meals 1, 2 & 3 Quote Link to comment Share on other sites More sharing options...
deegee Posted June 10, 2005 Report Share Posted June 10, 2005 Going well, keep posting and you will see the progress over the weeks and it should push you on. Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 12, 2005 Author Report Share Posted June 12, 2005 Update:Back & Cardio workout30min Treadmill20min BikeBack:Lat Pulldown - think the weights are in lbs..30 x1540 x1250 x10Overhand Grip pulldowns:10 x 1520 x 1220 x10(these are HARD!! My arms were shaking at the end of my 2nd & 3rd set. I'm quite eager to increase the weights in this exercise next week)T Bar row:2.5kg5kg7.5kgMy diet has been generally good over the weekend - Friday night I had a chicken kebab though :oops: I'm starting to see some good changes now in my body shape finally so I'm pretty stoked! Clothes are definitely getting looser and I'm feeling a lot more comfortable Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 13, 2005 Author Report Share Posted June 13, 2005 Monday:Today is cardio day 7:15 - Oats, Protein, Peaches, Slimfast, Multi, Fish Oil tabs10:30 - Lite Yoghurt, EAS Protein Bar12:30 - 40min walk - did Jacobs Ladder, went up six times!!14:00 - 3 x Corn Thins, Lite Tuna, Chicken SoupRest of today:15:30 - Sculpt Bar19:00 - Chicken & Veges20:30 - Jarrah Hot Choc Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 14, 2005 Author Report Share Posted June 14, 2005 Tuesday - Chest, Biceps, Cardio7:15am - Oats, Protein, Peaches, Slimfast, Multi10:30am - EAS bar, Lite yoghurt12:30 - 40min walk, went up Jacobs Ladder 8 times14:00 - 3 x Corn thins, Lite tuna, Chicken soup15:30 - Sculpt BarChest, Bicep workout:5min warm up on BikeBB Press:20kg - 3 sets, 15, 12, 10Incline DB Press:5kg6kg7kgIncline Flies:5kg x 126kg x 10Dumbell Press:6kg x 157kg x 128kg x 10DB Bicep Curl:6kg x 157kg x 128gk x 10Preacher Curl:20lb x 1520lb x 1230lb x 6(just started using this m/c - kinda struggled)21's:4kg x 1 set5kg x 2 sets20min BikePost Workout - Protein Bar20:00 - Steak & VegesWater today - 3L Quote Link to comment Share on other sites More sharing options...
jono Posted June 14, 2005 Report Share Posted June 14, 2005 looking good. weights look very light Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 14, 2005 Report Share Posted June 14, 2005 Glad to hear you're seeing results... good work! Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 14, 2005 Author Report Share Posted June 14, 2005 yeah the results are coming along but rather slowly still! I'm a bit impatient when it comes to that but I know that I just need to keep up with the weight training & the cardio. My arms are sore from last night's workout - my chest isn't too bad so I may need to up the weights a bit more..I don't want to risk the chance of injury, so I'm increasing my weights slowly. I don't have a spotter which doesn't help either!Wed - CARDIO day:7:15 am - Oats, Protein, Peaches, multi, slimfast10:30am - EAS bar, Lite Yoghurt, Fish Oil tabPlan for rest of today:12:30 - 40min walk, going up Mt Eden today for a change 14:00 - 3 Corn Thins, Lite Tuna, Chicken soup, Fish Oil tab15:30 - Powercrunch Protein Bar (just discovered this one, really nice)17:45 - Boxing circuit class19:00 - Fish & Veges, Fish Oil tab20:00 - Jarrah Hot ChocWater - 3L Quote Link to comment Share on other sites More sharing options...
Tammy Posted June 14, 2005 Report Share Posted June 14, 2005 those power crunch bars are real nice eh. unfortunately i have only ever seen them in Auckland, not in the good old SI - anyone know where I could order some from? Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 14, 2005 Author Report Share Posted June 14, 2005 You can order it from RNC:Here's a link to their website: http://www.rnc.co.nz/ Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 15, 2005 Author Report Share Posted June 15, 2005 Just bought a box of the cookies n cream flavour from RNC - luckily they're just down the road from my work Cost me $40.50 for box of 12, individually they're $3.75 Quote Link to comment Share on other sites More sharing options...
deegee Posted June 15, 2005 Report Share Posted June 15, 2005 Too expensive for me! good on the go I have bought similar before but just cant take the cost week in and out. And I go through a box in a week, some of them just taste good. Quote Link to comment Share on other sites More sharing options...
Growth Posted June 15, 2005 Report Share Posted June 15, 2005 some of them just taste good.Ive found myself eating protein bars just as snake because they taste so good. V expensive but very convenient. Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 18, 2005 Author Report Share Posted June 18, 2005 Update - Thursday was Cardio, did the Jacob's Ladder stair climb (3rd time this week) - went up six times (really felt it in my quads & butt!)...meals were basically the same as Wednesday.Fri was a day off...diet was the same.Saturday went like this:11:30am: Oats, Protein, Peaches, multi, slimfast13:00: Gym, Shoulders/Triceps/Legs:5min warm up on bikeShoulders:Seated DB Press:6kg x 15, 7kg x 12, 8kg x 10DB Lat Raises:4kg x 15, 5kg x 12, 6kg x 10Upright Row:50lb x 15, 60lb x 12, 70lb x 10Triceps:Rope Pulldown:50lb x 15, 60lb x 12, 70lb x 10Tricep Extension:Ezibar 7.6kg x 15Ezibar 9.6kg x 12Bar 10.5kg x 10I haven't been keeping up with my training on my legs :oops: I've probably done legs only 3 times since I starting training 4-5 weeks ago, so I decided to train them today (they're not my fave body part to train which is why I've been avoiding training them!)Legs:Smith Machine Squats:20kg - 3 sets of 15Single Leg Press:20kg - 3 sets of 15 on each legSuperset:Walking Lunges carrying 6kg DBsLying Leg Curl - 30lbs, 3 x 15During my second set of lying leg curls, I got this weird pain at the back of my left knee, so I did my final set on the Seated Hammer Curl m/c using 85lbs - did 15 repsCardio:30mins Treadmill, Incline 10, Speed 6(calories: 308)10mins Bike, Hill, Level 9(caloreis: 80)Did Abs after this & stretchingPost Workout: Power crunch pro bar, Lite Yoghurt, fish oil16:30: Chicken & Soup with carrot, kumara & pumpkin18:00 Sculpt barHaven't quite decided what to have for dinner as yet...Overall, I am quite happy with today's workout. I could go heavier on the legs though. I think I'm going to start using the seated hammer curl m/c rather than doing the lying down ones as the pain at the back of my knee was quite unbearable Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 22, 2005 Author Report Share Posted June 22, 2005 Today - BackDiet - same as previous logs..5pm: Back workout5min warmup on bikeLat Pulldown:40x1550x1050x8DB Row:10kgx1012.5kgx810kgx10T Bar Row:BB x 12BB&5kg x 12BB&10kg x 10Cardio & AbsFeeling a bit down & unmotivated today - almost gave up halfway through my cardio...the whole process of competition is starting to get to me. Really feeling negative today so I didn't feel that I had a good workout today - think I may need a training partner! Quote Link to comment Share on other sites More sharing options...
deegee Posted June 22, 2005 Report Share Posted June 22, 2005 There are always a few ups and downs when you are chasing goal. I think you are going well, stick in there.Yeah a training partner makes it easier that added motivation and push when you need it. good luck keep up the good work. Quote Link to comment Share on other sites More sharing options...
jono Posted June 22, 2005 Report Share Posted June 22, 2005 Today - BackDiet - same as previous logs..5pm: Back workout5min warmup on bikeLat Pulldown:40x1550x1050x8DB Row:10kgx1012.5kgx810kgx10T Bar Row:BB x 12BB&5kg x 12BB&10kg x 10Cardio & AbsFeeling a bit down & unmotivated today - almost gave up halfway through my cardio...the whole process of competition is starting to get to me. Really feeling negative today so I didn't feel that I had a good workout today - think I may need a training partner!stay strong. things will come around your way sooner or later. Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 23, 2005 Author Report Share Posted June 23, 2005 Cheers guys - training for my first comp is proving to be both challenging and exciting at the same time. I must be going through that phase where just as you're starting to see results, the frustration of the whole process starts to play on your mind! I'm going to keep going and as long as I keep focussed and my eye on the end goal, I should be fine!! I've decided I will start having a session with my trainer every week from tomorrow until the comp which is about 11 weeks away. Need to increase the intensity of my workouts - I'm definitely stronger but not confident enough to grab the heavier weights on my own...Today's efforts:Diet - same (diet is going really well)5pm - Shoulders/Triceps5min warmup on bikeSeated DB Press:6kg x 157kg x 128kg x 10(will definitely increase these weights next session)Lat Raises:4kg x 155kg x 126kg x 10Upright Row:50 x 1560 x 1270 x 10Skull crushers:4kg DB x 155kg DB x 1210.5kg BB x 10Tri Kickbacks:4kg x 155kg x 126kg x 10Rope Pulldown:60 x 1270 x 6 60 x 860 x 6Cardio: 20mins Bike, Hill, L 10 (cals = 143)20mins Treadmill, Incline 10, Speed 6 (cals = 205) Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 24, 2005 Author Report Share Posted June 24, 2005 Legs Today - had a session with my trainer this morning...6:50am - Slimfast cap7am: Leg Workout...Leg Extensions:45kg x 12(4 sets)Squats:Barbell - 2 sets of 15DB 8kg - 2 sets of 20Leg Press:50kg x 2070kg x 2090kg x 1290kg x 12Seated Hammer Curl:71 x 12(5 sets)Cardio - 15mins Bike, Hill, Level 12 (120 cals)9:30am: Oats, Protein, Peaches, Fish Oil, Multi11:00am: Pear, Naked Bar, Lite Yoghurt, Fish Oil2:00pm: Chicken Soup, Lite Tuna, 3 Corn Thins, Fish Oil3:30pm: Sculpt BarLegs were definitely feeling it today Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 25, 2005 Author Report Share Posted June 25, 2005 Today: Chest & Biceps9:00 - Protein Pancake, Peaches & 1/2 pottle lite yoghurt, fish oil & slimfast, Coffee (no sugar)10am - session with trainer to go over the plan for the next 10 weeksPlan is now going to be five day weights split as follows:Cardio: 60mins first thing in the morning every day.Mon: PM - Legs & Abs, 40 mins cardioTues: PM - Back & Abs, 40 mins cardioWed: PM - Shoulders, Triceps, Abs, 40mins cardioThurs: PM - Chest & Biceps, Abs, 40mins cardioFri: PM - Legs & Abs, 40mins cardioSat & Sun - 60mins cardioAlso need to practice posing twice per week for 30mins or so...This is starting next Mon.Today: Chest & Biceps5min warmup on bikeDB Press:8kg x 129kg x 1210kg x 12Incline DB Press:8kg x 129kg x 1210kg x 12DB Flies:5kg x 155kg x 156kg x 127kg x 12Incline Flies:5kg x 125kg x 126kg x 106kg x 10Standing DB Curl:6kg x 127kg x 128kg x 12Standing Hammer Curl:6kg x 127kg x 108kg x 106kg x 12BB Curl:13.5kg x 1013.5kg x 1013.5kg x 10Cardio: 40mins TreadmillAbs & StretchingGot this bad pinching pain in my left shoulder - did my Shoulders on Thursday night - Fri morning while I was doing Squats using Dumbells, I felt this sharp pain in my left shoulder. Been sore ever since - today I wanted to lift heavy but my left arm wouldn't keep up!! I'm right handed so naturally my right arm is a lot stronger. I mentioned this to my trainer afterwards and he advised me to start doing one arm exercises for it. Really pissed me off though cos I was ready to start lifting heavier :x I'm seeing Tony tomorrow for a nice deep tissue massage so hopefully this will fix it for a while Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 26, 2005 Author Report Share Posted June 26, 2005 Sunday:9am: Oats, Protein, Peaches, slimfast capsule, fish oil, coffee10am: Deep Tissue Massage appt (yay!)This was good - left shoulder is still painful-as. Tony reckons I may need to see a Chiropractor (great) as my neck may be out. The same thing happened to him apparantly while doing squats with a barbell. 11am: Pear, Naked Bar, Lite Yoghurt, fish oil11:30: Posing class with Tony (this was good too!)12:00: Cardio, 20mins Bike, Hill, Level 10 30mins Treadmill, Incline 10, Speed 6 Abs - did upper & lower2pm: Protein ball, Lite Tuna, Tomato Soup, 4 corn thins, fish oilTaking my pics today - this will keep me motivated for the next 10 weeks I'm sure! I'll be having my pics taken every week to track my progress. Quote Link to comment Share on other sites More sharing options...
Varven Posted June 26, 2005 Report Share Posted June 26, 2005 FB, How about chucking in some L- Glutamine and/or BCAA's to improve recovery/prevent muscle loss ?cheers,V.V. Quote Link to comment Share on other sites More sharing options...
foxybrown Posted June 26, 2005 Author Report Share Posted June 26, 2005 Yeah, I've got an appt with my nutritionist this Friday so I'll check those supplements with her then...Sat afternoon:4:00pm - Protein Shake & Naked Bar, fish oil7:00pm - Steak & Veges8:30pm - Protein Ball & Jarrah Hot ChocTook my pics as well - it really helped me to see the areas I need to work on. Can see improvements in my upper body - lower half needs a lot of work!! Mon AM:6:30am Slimfast capsule7:00am Trainer Session - LEGS (yay! NOT)4min warmup on RowerLeg Extensions:45kg - 5 x 12 repsLet Press:50kg - 1 set of 20 reps100kg - 2 sets of 15 reps120kg - 2 sets of 15 repsSuperset: Lunges & Seated Ham Curl:Lunges - 3 sets of 20Ham Curl - 71kg x 1 set of 1576kg x 2 sets of 15Standing Calf Raises:65kg - 3 sets of 12Running late for work so no cardio!!! Will do this tonight though after work.. Shoulder has come right today - still a little bit tight though so I may need to book another deep tissue massage this week.... I seem to be spending a lot of $$ on this training.9:15am - Oats, Protein, Peaches, coffee, multi, fish oil Quote Link to comment Share on other sites More sharing options...
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