bar-belle Posted August 25, 2009 Report Share Posted August 25, 2009 Been at the gym for about 8 weeks and am now into Week 3 of the Bodybuilding.com 12 week programme for ladies or as they call it the Lean, Sexy Woman Workout :pray: Any comments or advice would be kool as I am a complete newbie to the gym, weights and exercise in general :oops:. I am lucky that I have a very patient training partner who doesn't :roll: when I say..now how does that one go again!!So here goes.... now don't laugh at the light weights....just want to start learning the form of the exercise and trying not to injure myself too much. Have met DOMS and not too sure that I like him that much :shifty: For the purposes of the journal I'm not counting the bar weight.MONDAY 24/8CURRENT STATS:Chest: 83cmBicep: 29cmThigh: 59cmCalf: 35cmNeck: 33cmWaist: 70cmHips: 83cmHeight: 165cmWeight: 57kgBody Fat % using Jackson Pollock Caliper Method: 16.82%(not sure how accurate that method is but hey sounds good to me :nod: )Warm upBench Press: 8 x 12.5kg8 x 108 x 10Bar-belle Row: 12 x 10kg11 x 1511 x 15Dumbbell Shoulder Press:10 x 12kg10 x 129 x 14Skull Crushers12 x the bar :oops: 10 x 2.5kg9 x 2.5kgBar-belle Curl: 9 x 5kg9 x 58 x 5ABS: 3 sets of 15 reps - decline crunchesFood:B/F: 1 c cooked oatmeal, 1/2 low fat yoghurt, 1/2 cu trim milkMid Morn: Light Tortilla with tuna, protein shake with 100ml trim milk/waterLunch: Chicken breast 100g with wrap, salad and 1 tbsp cottage cheeseA/N: 5 egg whiteDinner: Grilled chicken 100g and saladTUESDAY 25/8Warm upBar-belle squat: 10 x 10kg10 x 1510 x 15Stiffed-Legged Deadlift:12 x 5kg10 x 7.510 x 10Leg Extensions:10 x 20kg10 x 2010 x 25Lying Leg Curls:8 x 20kg9 x 20kg5 x 25 (tried to get too tricky and couldn't do it :naughty: )Standing Calf Raises:12 x 2.5kg10 x 510 x 7.5Lying Leg Raises:4kg ankle weights x 3 x 15 reps per legExercise Ball Crunches:3 x 15 reps FOOD:B/F: 1 cup cooked oatmeal, 1/2 cup LF yoghurt, 1/2 cup trim milkMid morn: Light tortilla wrap with tunaProtein shake post work outLunch: 100g grilled steak, salad greens, 1 tbs hummus, 2 corn thinsA/N: 5 egg whitesDinner: 1 cup cooked mince with red onion and 4 tbsp mexican tomatoes in a light wrapEach day I take multi vits, vit c, flaxseed oil.The way I do my diet may be a bit unorthodox but a few years ago I lost 15kg using the Weight Watchers point system. So for what I am trying to achieve now, I have worked out how many calories I need per day for my height/weight. Maintenance: 1815/day Fat Loss Range: 1089 - 1452. So have tried to eat point value each day but instead of eating ww type foods which can be high in carbs I have been substituting it for foods that are low carb but with more protein. Not your usual bodybuilding diet but spose am sticking to what I know until I know more...or if my body tells me otherwise... if that makes sense. Usually the meals I make at night are weight watchers recipes (slightly adjusted) so that the rest of the family can eat it too! Less time spent in the kitchen is a good thing :nod: Quote Link to comment Share on other sites More sharing options...
Daniil Posted August 25, 2009 Report Share Posted August 25, 2009 Pics please. Also consider counting the bar weight as it's kinda confusing otherwise. Quote Link to comment Share on other sites More sharing options...
becbec Posted August 25, 2009 Report Share Posted August 25, 2009 Yay new journal :grin: Are the weights you're doing for deadlifts etc with a 10kg bar or with the 20kg bar + 10kg weights? Quote Link to comment Share on other sites More sharing options...
Daniil Posted August 25, 2009 Report Share Posted August 25, 2009 Oh I forgot to say that your stats are impressive. Except for chest, hips and height, we are of similar size :grin:Are you sure you measured your hips right though? Looks more like you measured your midway. It's either that or I have a really massive ass. Quote Link to comment Share on other sites More sharing options...
runveerun Posted August 25, 2009 Report Share Posted August 25, 2009 Body Fat % using Jackson Pollock Caliper Method: 16.82%(not sure how accurate that method is but hey sounds good to me :nod: )Isn't he a painter? What's he doing measuring body fat?Yay new journal BTW :grin: :dancing: Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted August 25, 2009 Report Share Posted August 25, 2009 Body Fat % using Jackson Pollock Caliper Method: 16.82%(not sure how accurate that method is but hey sounds good to me :nod: )Isn't he a painter? What's he doing measuring body fat?Yay new journal BTW :grin: :dancing:Plus, jackson pollock's been dead for fifty years :think:Sounds like you've got a proven, effective way of monitoring your diet, well done, so refreshing to see :clap: Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted August 25, 2009 Report Share Posted August 25, 2009 Some good strength there already! Good luck with your goals Bar-belle (love the name :grin: ) Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted August 26, 2009 Report Share Posted August 26, 2009 great new journal BB! best of luck, im sure youll get plenty of encouragement in here!journal=win :clap: Quote Link to comment Share on other sites More sharing options...
bar-belle Posted August 26, 2009 Author Report Share Posted August 26, 2009 Thanks for all the feedback on my first journal attempt ...will add the bar weight (10kg) to my next entry so its a bit clearer. Will also add some pics later tonight :shifty: Quote Link to comment Share on other sites More sharing options...
becbec Posted August 26, 2009 Report Share Posted August 26, 2009 Will also add some pics later tonight :shifty:If you say that on this sight and don't do it, it's a death sentence! :shock: Quote Link to comment Share on other sites More sharing options...
bar-belle Posted August 26, 2009 Author Report Share Posted August 26, 2009 Ok here goes...todays efforts26/8HIIT day \:D/ Warm up15 minutes of HIIT on cross trainer and bike30 minutes on bike and treadie (combined)Sweated it today and a bit sore...visit from DOMS after yesterday's sessh Food:B/F: 1 cup cooked oatmeal, 1/2 c low fat yoghurt, 1/2 c trim milkMid Morn: 5 egg whites scrambled, 1 med appleLunch: Tuna Wrap with 1tbs hummus, 2 tbs avacado, baked fruit stickA/N: Protein shake, 10 almonds (yummy and low carbs 0.6g)Dinner: Spinach Chicken with mushrooms....mmmmm - ww recipeCouple a pics as promised :shifty: (not great but taken with cellphone and will add more as I progress) Quote Link to comment Share on other sites More sharing options...
becbec Posted August 26, 2009 Report Share Posted August 26, 2009 Impressive arms! :shock: Quote Link to comment Share on other sites More sharing options...
steak Posted August 27, 2009 Report Share Posted August 27, 2009 Impressive arms! :shock:reckon Hows the DOMs going....you'll learn to love em especially when you think your gonna need a zimmer frame to get up a flight of stairs Quote Link to comment Share on other sites More sharing options...
shruglife Posted August 27, 2009 Report Share Posted August 27, 2009 Check out those guns! :clap: Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted August 27, 2009 Report Share Posted August 27, 2009 make sure Hans Blix doesnt see your photos, those guns are W.M.D's! :grin: very nice! Quote Link to comment Share on other sites More sharing options...
bar-belle Posted August 27, 2009 Author Report Share Posted August 27, 2009 Thanks everyone!!I left this one out last night so may as well post it too seeing as you're being so nice and helpful Quote Link to comment Share on other sites More sharing options...
jono Posted August 27, 2009 Report Share Posted August 27, 2009 looking good :nod: Quote Link to comment Share on other sites More sharing options...
IronHyde Posted August 27, 2009 Report Share Posted August 27, 2009 Looking good! Front deltoids are looking awsome too. Quote Link to comment Share on other sites More sharing options...
shruglife Posted August 27, 2009 Report Share Posted August 27, 2009 Thanks everyone!!I left this one out last night so may as well post it too seeing as you're being so nice and helpful "Back double bicep""Thankyou""Quarter turn to the right" :pray: Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted August 27, 2009 Report Share Posted August 27, 2009 Nice BB-guns ...ooops, I meant Nice Guns, BB...they's big-calibre! As for mr Shruglife's subtle plea.... :shifty: :roll: :grin: Quote Link to comment Share on other sites More sharing options...
bar-belle Posted August 27, 2009 Author Report Share Posted August 27, 2009 Impressive arms! :shock:reckon Hows the DOMs going....you'll learn to love em especially when you think your gonna need a zimmer frame to get up a flight of stairs Ahh the DOMS..its a love hate relationship really Quote Link to comment Share on other sites More sharing options...
bar-belle Posted August 27, 2009 Author Report Share Posted August 27, 2009 Thanks everyone!!I left this one out last night so may as well post it too seeing as you're being so nice and helpful "Back double bicep""Thankyou""Quarter turn to the right" :pray:Cheers for the positive feedback.... "Quarter turn to the right" :naughty: Quote Link to comment Share on other sites More sharing options...
steak Posted August 27, 2009 Report Share Posted August 27, 2009 Good on ya for posting pics :clap: ....good onya for having good gurls guns :gunfire: Quote Link to comment Share on other sites More sharing options...
bar-belle Posted August 27, 2009 Author Report Share Posted August 27, 2009 Nice BB-guns ...ooops, I meant Nice Guns, BB...they's big-calibre! As for mr Shruglife's subtle plea.... :shifty: :roll: :grin: yip I may be a newbie but my name isn't greenhorn!!Any hoo here is my journal entry for today...27/8Warm upTricep Dips: Assisted Machine3 x 8 repsPullups: Assisted Machine1 x 10....then my training partner goes :naughty: flag that machine and come and try this... uh huhWide grip pull ups1 x 81 x 71 x 9All spotted (hell yeah..those are the buggers.. can see why TP made me do it...just plain :twisted: )Lateral Raises12 x 8kg10 x 89 x 10Tricep Pushdowns 12 x 50lb10 x 50lb8 x 60lbCable Curls9 x 50lb8 x 60lb8 x 60lbABS:3 x 20 decline crunchesFelt good after that but tired... home to eat Food:B/F:1 c cooked oatmeal, 1 tsp wheatgerm, 2 tbs fruit salad with 1/2 c trim milkMid morn:1 pouch lite tuna, 2 corn thins with 2 tbs avocado, 10 almondsPost work out protein shakeMid arvo: 1 grilled chicken breast, salad greens with olives1/4 cup trail mix (walnuts, pp seeds, sf seeds, 1/2 c low fat yoghurtDinner:5 egg whites with 1 c mushrooms, 10 almonds, 1 c lite soy milk (only 41c/100mls)PS I go to bed looking forward to breakfast..is that normal? :? Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted August 27, 2009 Report Share Posted August 27, 2009 PS I go to bed looking forward to breakfast..is that normal? :?Answer: protein shake (casein's good) last thing at night Quote Link to comment Share on other sites More sharing options...
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