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FB's Journal - PIBBA in Sept 05


foxybrown

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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: 65kg

Bodyfat: 30%

Lean Mass: 45kgs

The 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 5mins

20mins Bike - Hill, Level 9

1/2 Protein Shake

Weights - I do 3 sets, first set 15 reps, 2nd 12 reps then last one 10 reps

CHEST:

Incline Bench Press (using Smith Machine)

Barbell & 2.5kgs on each side

Barbell & 5kgs on each side

Barbell & 5kgs on each side

Flat Bench Dumbell Press

5kg

6kg

6kg

Incline Bench Dumbell Press

5kg

6kg

6kg

Incline Bench Flies

4kg

5kg

5kg

I'll be increasing my weights next week :nod:

Post Workout:

1/2 Protein Shake

1 pear

Naked Hi-Protein Bar (these are yummy!)

Lite Yoghurt

Rest of today will be like this:

Lunch:

3 x Corn thins with 85g Salmon (canned)

Soup

5pm:

BICEP workout

Post Workout: Protein Shake or Bar

7:30pm:

Dinner - Chicken & Veges

9pm:

Snack - Jarrah Hot Choc

That's today - tomorrow will be more cardio - will also be going over my leg programme with my trainer

FB

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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! :D

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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 capsule

Meal 2 - 2 sml Mandarins, EAS Protein Bar & Lite Yoghurt, Fish oil capsule

Meal 3 - 3 Corn Thins, Lite Tuna, Tomato Soup, Fish oil capsule

Meal 4 - Sculpt Bar

Meal 5 - Steak & Veges

Meal 6 - Jarrah Hot Choc

Workout - 30mins Treadmill, 20mins Bike

Weights - Shoulders & Triceps:

Seated DB Press:

5kg

6kg

6kg

Single DB Lat Raise:

3kg

4kg

4kg

(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 set

DB Skull Crushers:

4kg

5kg

5kg

(struggled with these ones as well!)

Tricep Rope Pulldowns:

Not sure of the weights for these but also went heavy as well

Post workout - protein shake

Overall, 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

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Update:

Back & Cardio workout

30min Treadmill

20min Bike

Back:

Lat Pulldown - think the weights are in lbs..

30 x15

40 x12

50 x10

Overhand Grip pulldowns:

10 x 15

20 x 12

20 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:

2.5kg

5kg

7.5kg

My 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 :)

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Monday:

Today is cardio day :)

7:15 - Oats, Protein, Peaches, Slimfast, Multi, Fish Oil tabs

10:30 - Lite Yoghurt, EAS Protein Bar

12:30 - 40min walk - did Jacobs Ladder, went up six times!!

14:00 - 3 x Corn Thins, Lite Tuna, Chicken Soup

Rest of today:

15:30 - Sculpt Bar

19:00 - Chicken & Veges

20:30 - Jarrah Hot Choc

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Tuesday - Chest, Biceps, Cardio

7:15am - Oats, Protein, Peaches, Slimfast, Multi

10:30am - EAS bar, Lite yoghurt

12:30 - 40min walk, went up Jacobs Ladder 8 times

14:00 - 3 x Corn thins, Lite tuna, Chicken soup

15:30 - Sculpt Bar

Chest, Bicep workout:

5min warm up on Bike

BB Press:

20kg - 3 sets, 15, 12, 10

Incline DB Press:

5kg

6kg

7kg

Incline Flies:

5kg x 12

6kg x 10

Dumbell Press:

6kg x 15

7kg x 12

8kg x 10

DB Bicep Curl:

6kg x 15

7kg x 12

8gk x 10

Preacher Curl:

20lb x 15

20lb x 12

30lb x 6

(just started using this m/c - kinda struggled)

21's:

4kg x 1 set

5kg x 2 sets

20min Bike

Post Workout - Protein Bar

20:00 - Steak & Veges

Water today - 3L

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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, slimfast

10:30am - EAS bar, Lite Yoghurt, Fish Oil tab

Plan 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 tab

15:30 - Powercrunch Protein Bar (just discovered this one, really nice)

17:45 - Boxing circuit class

19:00 - Fish & Veges, Fish Oil tab

20:00 - Jarrah Hot Choc

Water - 3L

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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, slimfast

13:00: Gym, Shoulders/Triceps/Legs:

5min warm up on bike

Shoulders:

Seated DB Press:

6kg x 15,

7kg x 12,

8kg x 10

DB Lat Raises:

4kg x 15,

5kg x 12,

6kg x 10

Upright Row:

50lb x 15,

60lb x 12,

70lb x 10

Triceps:

Rope Pulldown:

50lb x 15,

60lb x 12,

70lb x 10

Tricep Extension:

Ezibar 7.6kg x 15

Ezibar 9.6kg x 12

Bar 10.5kg x 10

I 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 15

Single Leg Press:

20kg - 3 sets of 15 on each leg

Superset:

Walking Lunges carrying 6kg DBs

Lying Leg Curl - 30lbs, 3 x 15

During 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 reps

Cardio:

30mins Treadmill, Incline 10, Speed 6

(calories: 308)

10mins Bike, Hill, Level 9

(caloreis: 80)

Did Abs after this & stretching

Post Workout: Power crunch pro bar, Lite Yoghurt, fish oil

16:30: Chicken & Soup with carrot, kumara & pumpkin

18:00 Sculpt bar

Haven'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 :(

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Today - Back

Diet - same as previous logs..

5pm: Back workout

5min warmup on bike

Lat Pulldown:

40x15

50x10

50x8

DB Row:

10kgx10

12.5kgx8

10kgx10

T Bar Row:

BB x 12

BB&5kg x 12

BB&10kg x 10

Cardio & Abs

Feeling 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!

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Today - Back

Diet - same as previous logs..

5pm: Back workout

5min warmup on bike

Lat Pulldown:

40x15

50x10

50x8

DB Row:

10kgx10

12.5kgx8

10kgx10

T Bar Row:

BB x 12

BB&5kg x 12

BB&10kg x 10

Cardio & Abs

Feeling 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.

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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/Triceps

5min warmup on bike

Seated DB Press:

6kg x 15

7kg x 12

8kg x 10

(will definitely increase these weights next session)

Lat Raises:

4kg x 15

5kg x 12

6kg x 10

Upright Row:

50 x 15

60 x 12

70 x 10

Skull crushers:

4kg DB x 15

5kg DB x 12

10.5kg BB x 10

Tri Kickbacks:

4kg x 15

5kg x 12

6kg x 10

Rope Pulldown:

60 x 12

70 x 6

60 x 8

60 x 6

Cardio: 20mins Bike, Hill, L 10 (cals = 143)

20mins Treadmill, Incline 10, Speed 6 (cals = 205)

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Legs Today - had a session with my trainer this morning...

6:50am - Slimfast cap

7am: Leg Workout...

Leg Extensions:

45kg x 12

(4 sets)

Squats:

Barbell - 2 sets of 15

DB 8kg - 2 sets of 20

Leg Press:

50kg x 20

70kg x 20

90kg x 12

90kg x 12

Seated Hammer Curl:

71 x 12

(5 sets)

Cardio - 15mins Bike, Hill, Level 12 (120 cals)

9:30am: Oats, Protein, Peaches, Fish Oil, Multi

11:00am: Pear, Naked Bar, Lite Yoghurt, Fish Oil

2:00pm: Chicken Soup, Lite Tuna, 3 Corn Thins, Fish Oil

3:30pm: Sculpt Bar

Legs were definitely feeling it today

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Today: Chest & Biceps

9:00 - 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 weeks

Plan 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 cardio

Tues: PM - Back & Abs, 40 mins cardio

Wed: PM - Shoulders, Triceps, Abs, 40mins cardio

Thurs: PM - Chest & Biceps, Abs, 40mins cardio

Fri: PM - Legs & Abs, 40mins cardio

Sat & Sun - 60mins cardio

Also need to practice posing twice per week for 30mins or so...

This is starting next Mon.

Today: Chest & Biceps

5min warmup on bike

DB Press:

8kg x 12

9kg x 12

10kg x 12

Incline DB Press:

8kg x 12

9kg x 12

10kg x 12

DB Flies:

5kg x 15

5kg x 15

6kg x 12

7kg x 12

Incline Flies:

5kg x 12

5kg x 12

6kg x 10

6kg x 10

Standing DB Curl:

6kg x 12

7kg x 12

8kg x 12

Standing Hammer Curl:

6kg x 12

7kg x 10

8kg x 10

6kg x 12

BB Curl:

13.5kg x 10

13.5kg x 10

13.5kg x 10

Cardio: 40mins Treadmill

Abs & Stretching

Got 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 :)

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Sunday:

9am: Oats, Protein, Peaches, slimfast capsule, fish oil, coffee

10am: 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 oil

11:30: 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 & lower

2pm: Protein ball, Lite Tuna, Tomato Soup, 4 corn thins, fish oil

Taking 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.

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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 oil

7:00pm - Steak & Veges

8:30pm - Protein Ball & Jarrah Hot Choc

Took 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 capsule

7:00am Trainer Session - LEGS (yay! NOT)

4min warmup on Rower

Leg Extensions:

45kg - 5 x 12 reps

Let Press:

50kg - 1 set of 20 reps

100kg - 2 sets of 15 reps

120kg - 2 sets of 15 reps

Superset: Lunges & Seated Ham Curl:

Lunges - 3 sets of 20

Ham Curl - 71kg x 1 set of 15

76kg x 2 sets of 15

Standing Calf Raises:

65kg - 3 sets of 12

Running 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

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