runveerun Posted November 17, 2008 Author Report Share Posted November 17, 2008 Well can't keep away from gym, decided to carry on with BFL routine till I find something else will write new programme with slightly different exercises to keep it interesting. Food wise, after eating a load of crap yesterday and really not enjoying it my mind is even firmer towards clean eating!!! Lower body today:Sumo squats: 10kgx12/15kgx10/20kgx8/25kgx6/20kgx12Leg press: 160lbsx12Lunges: 9.2kgx12/14.4kgx10/20kgx8/20kgx6/14.4kgx12Deadlift: 34.6kgx12Calf raises: 80lbsx12/100lbsx10/130lbsx8/160lbsx6/130lbsx12One legged calf raise: 110lbsx12Swiss ball crunches: B/W 12/10/8/6/12Captains chair: B/W x12FOODM1: protein shake, almonds, craisins, appleM2:LF yoghurt, scoop protein powder,bananaM3: kumura, tuna, vegesM5: cottage cheese, rice thins x2M6: post workout protein shakeM7: prawns, veges, kumura Quote Link to comment Share on other sites More sharing options...
Small Posted November 17, 2008 Report Share Posted November 17, 2008 Good on ya small!! Are you gonna post up some pics on here at all?ty.umm quite possibly if i get down to a decent bf % 8) Quote Link to comment Share on other sites More sharing options...
soundsgood Posted November 17, 2008 Report Share Posted November 17, 2008 =P~ =P~ =P~ :clap: :clap: :clap: Whoa, that pink bikini is hot Vee! :shock: Nah seriously that is quite an impressive transformation. Ive always been a big fan of Body for life. You are more proof of its effectiveness.Good for you! Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 17, 2008 Author Report Share Posted November 17, 2008 LOL! my picture frightened me in the middle of the journal hee hee!!! :pfft: Wasn't expecting to see that! Thanks for the positive comments sounds good!! :grin: This summer is going to rock! 8) Quote Link to comment Share on other sites More sharing options...
biggurl27 Posted November 17, 2008 Report Share Posted November 17, 2008 Awesome Vee well done girl you look hawt! \:D/ :wink: Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 17, 2008 Author Report Share Posted November 17, 2008 Thanks Biggirl!! :oops: :grin: Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 18, 2008 Author Report Share Posted November 18, 2008 Feel a little crappy today I have a cyst from an in-grown hair and had to go get antibiotics from the doctor so don't feel like cardio today :-(But food wise was fine:M1: Protein shake, appleM2: LF Yoghurt, scoop protein powder, oatsM3: tuna, veges, kumuraM4: cottage cheese , prawns, pumpkinM5: gunard, veges, kumuraM6: LF yoghurt, scoop protein powder Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 22, 2008 Author Report Share Posted November 22, 2008 Hello!! Well 3 days off training and now I'm back into it again. Yukky cyst on my leg has been making feel like crap and I'm on antibiotics for it which makes me feel bllleeerrrkkkkk too. Diet has been fine, eating the usual fish/veges/cottage cheese combos- being good!!! :grin: So I have researched various programs and decided to do the November Muscle and fitness "Add an inch to your arms in 6 weeks" so that'll double the width of mine then ha ha! along with the "fine tune your legs" from muscle and fitness October. SO my workouts will look like this:Saturday: Triceps,biceps,forearms, (cardio-am)Sunday: Legs, calves, absMonday: Cardio-amTuesday: Chest,Shoulders, tricepsWednesday: Back, traps, biceps/forearms, abs (cardio- am)Thursday: Legs, calves, absFriday: Cardio-am or restFood will be the same 1x cheat meal a week and generally eating clean lotsa protein.oky doky today:Close grip Bench press: 4x7 15kgDB Extension:4x7 7.2kgWeighted dip:4x7 10kgSeated BB Bicep curl:3x7 10kgBB Bicep curl:3x7 10kgPreacher curl: (dying here)2x7 5kg/7.2kg/ and 10kg x5 (ooowww good burn good burn!!!)Hammer curls:3x7 10kg arms red face red by this pointBB wrist curl:3x10 2.5kgBB reverse wrist curl: 3x10 2.5kg (is it actually possible to get RSI from this hee hee!!! ouch!)FOOD:M1: Protein shakeM2: salmon, LF cottage cheese, 1 piece ww breadM3: Protein bar (30g protein)M4: Tuna, 2x corn thins, small piece avocadoM5: post workout protein shake M6: prawns, kumura, veges Quote Link to comment Share on other sites More sharing options...
swimmer23 Posted November 22, 2008 Report Share Posted November 22, 2008 good to hear your feeling better vee! since reading your thread i decided i'm gonna do body for life!!just a question, how many grams are your servings of tuna and salmon? Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 22, 2008 Author Report Share Posted November 22, 2008 Good on you swimmer!! You will do well on it, it's the best thing I've ever done! Apart from run a marathon!!!My protein servings were the BFL standard the size of my fist. This last week I have gone all technical and worked out that to gain muscle you need 1.6 grams per pound of body weight (I was looking at american site) I am 120lbs so that's 192 grams of protein a day divided into 6 meals that's 33 grams per meal which works out at about 100 grams of tuna or salmon per meal which is about the size of my fist, but with cottage cheese it's more as it has less protein in it than fish.When are you going to start the BFL? How exciting!!! \:D/ :clap: Quote Link to comment Share on other sites More sharing options...
swimmer23 Posted November 22, 2008 Report Share Posted November 22, 2008 When are you going to start the BFL? How exciting!!! \:D/ :clap:I've been really busy with my temping job at the moment, got a 9-5/5 job interview on monday so that'll set my routine back to normal.It starts on the 1st of december so i guess i'll be starting it then!i wrote a post in my journal about it if you wanna give it a read. Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 23, 2008 Author Report Share Posted November 23, 2008 Leggies today:Low bar squat:4x12 7.5kgLeg Press: 4x12 130lbHack squat:4x12 100lbleg Extension:3x10 30lbRomanian Deadlift:3x12 25kgLunges:3x10 20kgFOOD:M1: Protein shakeM2: LF yoghurt, scoop protein powder, oats, craisinsM3: Post workout protein shake + bananaM4: salmon, ww bread x1, cottage cheeseM5: tuna, kumura, vegesM6: protein cookieM7: Prawns, kumura, veges Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted November 23, 2008 Report Share Posted November 23, 2008 lol, thanks for eating all my boring food Just checked out your BodySpace.. you look stunning! Keep up the great work Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 23, 2008 Author Report Share Posted November 23, 2008 lol, thanks for eating all my boring food Just checked out your BodySpace.. you look stunning! Keep up the great work Thanks Poos_n_wees!! :oops: I keep telling the girls at work that I'm eating all their boring food as they think I'm crazy eating plain food and staying away from the exciting food!! Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 24, 2008 Author Report Share Posted November 24, 2008 Cardio and abs today as I forgot to do abs yesterday- new program still getting my head around it!Cardio: 20mins HIT treadmill 8.5-10km/hours Abs: captains chair 3x12FOOD:M1: Protein shake, homemade protein square thingyM2: LF yoghurt, scoop protein powder, almonds, craisinsM3: kumura, prawns, eggs, cottage cheese, vegesM4: pear, 2 rice thins, 2 eggs, cottage cheeseM5: Salmon,vegesM6: Protein shake Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 25, 2008 Author Report Share Posted November 25, 2008 Trying to cut BF% some more so no carbs after work, ditched the almonds and have hiked up the cardio to x4 a week. We'll see how that goes as it's just plateaued at the mo, I think this shift in program should shift some more fat and gain some more muscle as I can see a difference in my arms this week already (yay!!)FOOD:M1: protein shake, appleM2: Tuna, kumuraM3: Tuna, kumura, veges, L/F cottage cheeseM4: LF yoghurt, scoop protein powder, craisinsM5: post workout protein shake M6: lemon fish, veges, L/F cottage cheeseWEIGHTS:Cable pressdowns: 3x20 20lbsTricep Xtension:3x20 5kgBench dips: 3 x20 B/WBB Bench press: 3x7 15kgDB Bench press: 3x7 7.2kgSeated DB press: 3x7 5kgReverse flyes: 3x7 10kg Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 26, 2008 Author Report Share Posted November 26, 2008 Cardio am: 20 mins treadmill HIT 8-10 km/hourWalk 4.5kmWeights:BB curl: 3x25 5kgPreacher curl: 3x25 2.5kgHammer curl: 3x25 5kgLawnmowers: 3x7 7.2kgWG Lat pulldown: 3x7 40lbsCaptains chair: BW 3x12Swissball crunches: BW 3x12FOOD:M1: protein shake, appleM3: kumura, tunaM4: kumura, tuna, lemon fish, veges, cottage cheeseM5: LF Yoghurt, craisins, banana, scoop protein powderM6: postworkout protein shakeM7: salmon, veges Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 27, 2008 Author Report Share Posted November 27, 2008 Legs today, felt a bit sick it seems to happen when I do legs, from what I'm reading in this forum this seems to be the norm! :shifty: Feel really good today arms recovered really well from this blitzing I'm doing on them and I can see a difference in them already yay!! :wink: Anwho on with the journal!WEIGHTS:Low bar squat: 4x12 16.6kgLeg press: 4x12 130lbsHack squat: 4x12 100lbsLeg xtension: 3x10 30lbsRomanian deadlift: 3x12 30kgLunges: 3x10 28.8kgAbs: 3x15 incline crunchesFOOD:M1: protein shake, bananaM2: tofu and homemade protein square thing (will post recipe)M3: Tarakihi, kumura and vegesM4: LF yoghurt scoop protein powder, mince pie (chirstmas variety oops :oops: )M5: postworkout protein shakeM6: prawns, saladhmmm mince pie, don't usually like them but was told these are the best ones ever so had to try one AND it wasn't bad! I guess this is the beginning of the Christmas food season- scary!! Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 28, 2008 Author Report Share Posted November 28, 2008 No weights today, Fridays are my new day off from training, walked home the 4.5km as I felt a little lazy doing nothing.Am going out for dinner tonight so will be tempted by lots of nice food!! I have seen the menu and I have chosen some scallops which I'm looking forward to!!M1: Protein shakeM2: Rice thins x2 cottage cheese, grapesM3: salmon, veges, appleM4: LF yoghurt, scoop protein powderM5: corn thins x2 tuna, saurkrutM6: scallops.................. Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 29, 2008 Author Report Share Posted November 29, 2008 WEIGHTS:Close grip bench press: 4x7 15kgSkull crushers: 4x7 10kgWeighted dip: 4x7 10kgSeated BB Bicep curls: 3x7 10kgDB bicep curl: 3x7 5kgPreacher BB Curl: 3x7 7.2kgHammer curl: 3x7 5kgBB wrist curl: 3x12 2.5kgBB reverse wrist curl 3x12 bar only! :oops: CARDIO:HIT treadmill 20mins 8.5-11 km/hourFOOD:M1: protein shakeM2: 2 eggs, asparagusM3: postworkout protein shakeM4: Brown rice, tuna, prawns vegesM5: LF Yoghurt, scoop protein powder, strawberriesM6: lemon fish, salad, 3 glasses wine, small piece of chocolate cakeWent to friends BBQ birthday party so went a little mad drinking wine and eating cake :pfft: hee hee Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 30, 2008 Author Report Share Posted November 30, 2008 It's hot hot hot today!!Low bar squat: 4x10 16.6kgLeg Press: 4x12 130lbsHack squat: 4x10 100lbsLeg extension: 3x10 30lbsRomanian deadlift : 3x10 30kgLunges: 3x10 14.4kgSwiss ball crunches: 3x15 B/WSat in sauna for 10 mins afterwards which was really good I forget there is a sauna there.FOOD:hmmmm not so good today either gave into chocolate craving which I haven't done in 4 months but oh well I enjoyed it!!M1: Protein shakeM2: tuna, asparagus, small ww bread rollM3: postworkout protein shakeM4: strawberries dipped in chocolate (yum!!)(is that a meal?)M5: tuna, 2x corn thinsM6: salmon, vegesM7: protein shakeI'm gonna start walking/running/cycling to work and back again I have been lazy with that since the marathon and I need to lose more BF. Quote Link to comment Share on other sites More sharing options...
TK3 Posted November 30, 2008 Report Share Posted November 30, 2008 Do you not take a day off a week when doing bfl and eat all the choc you want? Quote Link to comment Share on other sites More sharing options...
2guns Posted November 30, 2008 Report Share Posted November 30, 2008 Do you not take a day off a week when doing bfl and eat all the choc you want?is this an attempt at a piss take?or being serious? Quote Link to comment Share on other sites More sharing options...
runveerun Posted November 30, 2008 Author Report Share Posted November 30, 2008 You can offically spend a whole day eating crap once a week, but I stuck to one cheat meal a week and when I really thought about it I wanted to eat other things than chocolate, so I have been good not eating it!2-guns i don't think there taking the piss! Quote Link to comment Share on other sites More sharing options...
2guns Posted November 30, 2008 Report Share Posted November 30, 2008 ok was asking, as im not familiar with wateva yr up to Quote Link to comment Share on other sites More sharing options...
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