Jump to content

Defection from the Mother Land


bar-belle

Recommended Posts

  • Replies 1.8k
  • Created
  • Last Reply

Top Posters In This Topic

Looking good Bar-belle keep it up :grin:

Cheers BG for the feedback . I gotta ways to go but really enjoying it for the most part. It's addictive!! Started out wanting to sculpt and lose the wobbly bits and now am seeing some results and a bit of muscle...and I like it :nod:

:shock: wow Miss looking good! Looks like you know what your doing :grin:

Tah Vee :) just baby steps and am lucky to have an onto it training partner :clap:

Wow...awesome...hmmm...now..Glute's pic please...just for research purposes :pfft:

Hey Specter... I am all for research :wink: but those pics may have to wait until further development and testing is done :lol:

Link to comment
Share on other sites

28/8

Bit rushed for time today for workout and getting back in time for the billie lids.

Warm up on rower today and lots of stretches...I know what's coming :cry:

Gym was really quiet...all good!

Deadlift:

10 x 20kg (includes the bar - 10kg)

10 x 20

9 x 22.5

Leg Press:

12 x 67.5kg

10 x 67.5

10 x 75 (PB :) )

Dumbell Lunges:

12 x 4kg DB's

12 x 4

11 x 5

Seated Calf Raises: Leg Press Machine

10 x 60kg

10 x 67.5

10 x 75

Dumbell Shrugs:

10 x 9kg DB's

11 x 10

9 x 10

Decline Crunches:

3 sets of 15

Hyperextensions:

2 sets 15

1 set 10

Slow walk out of the gym today...

Food:

B/F:

1 c oatmeal, 1/2 c low fat yoghurt, 1/2 c milk

Mid morn:

1 small chicken breast, 2 corn thins

Lunch:

1 pouch lite flavoured tuna (tomato and basil..bought it cheap in bulk at Pak'n'Save..bit over it now)

2 cornthins, 10 almonds

Post work out shake

Arvo:

5 x egg whites, 2 x rice cakes

Dinner:

150g trim pork medallion grilled with mushrooms, capscicum and tomato

100ml Lite Soy Milk

Night duty tonight :(

So food to get me through

1/4c trial mix (just nuts/grains..no sultanas etc)

Protein Shake

Tuna pouch

Sleep day tomorrow :D

Link to comment
Share on other sites

Nice!!!!!!!!

P.S -> I have the same singlet as you ;) hahah

:lol: Good old rebel sport sale!!

Had a pretty quiet weekend so far as exercise goes. Worked night shift Friday night...tried to sleep Saturday but little visitors wanting my attention I gave up :roll:

Did cardio Sat night...yes in the dark.. walked for about 45 minutes with kids in tow...on bikes and little one in buggy. Powered past a few local restaurants...mmm smell the butter chicken and garlic naans :cry: Just gave me more determination to get my sorry arse up that hill :pfft:

Sunday..a day of rest and good idea too..felt a bit stronger in the gym today :?

31/8

Good tunes today to get oneself pumped..usually play classic hits or someother boring shyte..yawn!

Weighed today: 56kg

Bench press:Smith Machine

8 x 10kg

8 x 10

8 x 12.5 (improvment on last week) :D

Bent over Barbell Row: (including bar 10kg)

12 x 22.5kg

12 x 25

12 x 27.5 \:D/

Dumbell Should Press:

10 x 6kg DB's

8 x 7

8 x 7

Skull Crushers: (including bar 5kg)

10 x 7.5kg

8 x 10

8 x 10

I like these now :nod:

Barbelle Curl: :P

8 x 15kg

8 x 15kg

4 x 17.5kg and 2 spotted :(

Abs: 3 sets of 10 reverse crunches

Exercise Ball Crunches 3 sets of 15

If anyone has any tips on any other ab exercises to do, that would be appreciated...doing abs 4 times a week. Can feel them there under the skin when flexed but just can't seem to get rid of the bit of mummy tummy left.

Xcuse the nana knickers :pfft: Legs are slowing getting there :)

mylegs.jpg

Food today:

B/F:

Oatmeal, low fat yoghurt, wheatgerm,soy milk plus multi's and flaxseed oil)

Have decided some to add soy milk, nuts/grains etc in general for phytoestrogen benefits..good for woman's health!

M/M:

5 Egg whites in a wrap. Yummy :)

Post workout protein shake

A/N:

85g tin tuna, 2 corn thins

Dinner: will be a culinary delight of (weight watchers recipe) chicken fried rice, extra veges, 1/2 c low fat yoghurt, 1 kiwifruit.

TTFN

Link to comment
Share on other sites

:lol: cool avatar, nice legs...what's TTFN?

ta ta for now :P

just read through your whole journal, impressive. hope you're more consistant with yours than i am with mine :pfft:

Cheers Gazza for the feedback...

1st official day of Spring :P Not long till summer :nod:

Keen as to get to the gym today...have just started No Shotgun prework out and interested to see how I perform 8) . Tried Superpump 250 that was good but could only have half a scoop as it had me bouncing off the walls. Same with caffeine..too much and I get the jitters :shifty:

1/9

Bar-belle Squats (this was so my exercise today \:D/ ) using Smith Machine

warm up with bar only x 10

10 x 15kg

10 x 15

10 x 20

10 x 20

Stiff-Legged Deadlift: bar included

11 x 25kg

10 x 30

9 x 30 (feeling the pump now :nod: )

Leg Extension:

12 x 20kg

11 x 25

11 x 25

Lying Leg Curls:

9 x 20kg

8 x 20

10 x 20

Standing Calf Raises:(Smith Machine)

10 x 10kg

10 x 15

10 x 17.5

Lying Leg Raises: with 4kg weight on ankles

3 x sets 15

Exercise Ball Crunces:

3 x sets 15

I call that a good workout...made some gains from last week and really trying to make sure I use the correct form with each exercise. Have to say big ups to my TP.... gives me lots of encouragement :clap:

Food:

B/F: Oatmeal 1 c cooked, 1 pear, 2 tbs LF yoghurt

Mid Morn: Left over Chicken dish from last night...tasted even better today!

Post workout protein shake

Lunch: 5 egg white wrap, 1 pkt of raisins (yes raided from the kids snacks :oops: ), 10 almonds, 1 tbs pumpkin seeds/sunflower seeds

Dinner: Was supposed to be this awesome baked tortilla egg white pie (low carb, low fat, mod protein) but it was a disaster and I burnt it beyond recognition :doh: Not just mine but the kids ones too. They ended up with noodles :? Man I was looking forward to that.

Soooo backup was

1 tin tuna, 1 spring onion, salad greens, 1tbs each of avacado, hummus and cottage cheese.

Total calories for the day 1267.

E Noho Ra :)

Link to comment
Share on other sites

Nice nana knickers BB I have the same ones hehe

And just so you know California Raisins have remade the boxes and you can not make the fuckers whistle, I was well pissed and thought of complaining :evil:

:lol: Nana knickers...sometimes it's just about comfort!

Damn the raisin makers...fancy depriving children and pirates all over NZ of the ability to whistle out a tune while tucking into their morning snacks.

Let's start a facebook protest group!!! :protest: :protest: :protest:

Link to comment
Share on other sites

Quiet couple of days for Miss Bar-belle

Yesterday 2/9 did HIIT training with the following

15 minutes between cross trainer and bike followed by 15min treadmill, 10 bike, 5 rower.

Food for the day

B/F: Oatmeal, LF yoghurt, super trim milk

Mid morn: Tuna, corn thins, 1 med apple

Lunch: Tuna, mountain bread (so yummy), salad greens and hummus

Mid arvo: Protein shake, vitawheats with vegemite.

Dinner: Trim pork medallion (small), 3/4 c cooked rice, 1 cup mixed veges

(high on carbs but man I was so hungry I hoovered it :nod: )

Calories for the day 1378

Night shift food:

Tuna,cottage cheese, 2 rice cakes and protein shake

Today was sleep day :-$ well semi sleep day...had a little visitor who wanted to sing me the abcd song about 10 times :kiss: ... so got up at 2.30 and then off to the gym.

Felt my strength was down a bit today, :think: probably lack of good sleep and less food intake today...but anyway I soldiered on.

Dips:

3 sets of Dips, the first one of each set a half dip and the rest full dip spotted (sounds like a fondue party :pfft: ) 8 reps

Pullups:

3 sets of pullups, the first one of each set half pullup and the rest full pullups spotted 8 reps

Lateral Raises:using Dumbbells:

8 x 4kg DB's

10 x 5kg

9 x 5kg

Tricep Pushdowns:

10 x 50lb

11 x 50

10 x 60

Cable Curls:

10 x 50lb

8 x 60

3 x 60 :x

10 x 50

Decline Crunches:

3 sets of 15

Food for the day:

B/F: 1 cup oatmeal with honey, super trim milk

Mid arvo:tuna pouch, 2 x rice cakes, 2 tbs nat yog

Protein shake

Dinner: Pita pizza with f/f ham, mushrooms, capsicum, olives, tomato and 1 tbsp cheese

Night shift food will be:

Tuna/rice cakes/natural yoghurt and protein shake

Calories for the day: 1139

Well that's it from me...off to work...

Ciao

Link to comment
Share on other sites

Nice one B :clap:

You didn't tell me you knew my training partner!! :pfft: :pfft:

TGIF....actually I'm getting to like Fridays as it's "deadlift day" and no more nights till next week. Yaye!

Up at 12pm and in the gym by 1.00pm....

Deadlift:

10 x 20kg

11 x 25

9 x 27.5

8 x 30 \:D/

Leg Press:

10 x 67.5kg

11 x 75

12 x 82.5 personal best :rockout:

Dumbbell Lunges:

10 x 5kg DB's

10 x 5

8 x 6

Seated Calf Raises:

12 x 67.5kg

11 x 75

11 x 82.5 ok now having trouble walking

Dumbell Shrugs:

12 x 9kg DB's

10 x 10

9 x 10

Decline Crunches:

3 sets of 15

Hyperextensions:

3 sets of 15

I'm now at the end of week 4 of the 12 week programme and a bit chuffed with what I'm doing :jive: The flubber is going and my man is calling me his "little hard body" :pfft: Oh yeah... that's motivation in itself!!

Monday I start on the next phase of said mission....same exercises but lower reps and up the weight.

Have been paying closer attention to my intake and putting everything I eat onto a spreadsheet broken down into food, protein, carbs, fat and calories and have pretty much ditched the pointing weight watchers styles now that I know a little bit more. This is addictive yes...obsessive...maybe :lol:

Todays' eaties:

B/F: Oatmeal/yoghurt

Lunch: Mountain bread, tuna, 1tbs nat yoghurt, 10 almonds, apple

Post workout protein shake

Mid arvo: 5 egg whites scrambled

Dinner: Shephard's pie (ww recipe), 1 kiwifruit

Next coupla days cardio and rest...I'm sure that DOMS is gonna visit me :shifty:

Hasta Luego

Link to comment
Share on other sites

Fairly quiet on the northern front for miss bar-belle this weekend.

Saturday consisted of a 60minute walk with the kids in tow seeing it was such a b..e..a..utiful day :)

Sunday was a general chill out day being Father's day and all that.

Food:

Saturday

B/F: 1 c cooked oatmeal, tsp wheatgerm, mountain bread with vegemite

Lunch: 5 egg whites, 1 rice cake

Mid arvo: tuna, salad greens, 1 tbs each of sliced olives, hummus and cottage cheese, 2 corn thins

Dinner: 100g cooked mince (fat drained off), capsicum, mushrooms and sweetchilli sauce, LF yoghurt

Calories 816 ( a bit on the low side)

Sunday:

B/f:1 c cooked oatmeal, 1/2 c vanilla lf yoghurt, 1/2c milk, 5 egg whites

Mid morn: Protein shake

Lunch: Tuna, mountain bread, avocado, hummus

Arvo: 1 x corn thin with 1 tbs peanut butter (I had forgotten how good that tastes)

Dinner: Chicken breast, salad

Calories 1077

7/9

Beginning of the 2nd phase of my 12 week programme

Weighed again today: 55.5kg... loss of 500g since last week. The mirror suggests body fat has dropped again. Nearly there. Whoop Whoop! :D

Bench Press: Smith Machine

warm up with bar only

7 x 12.5kg

7 x 12.5kg

6 x 15 (with last two spotted)

Bent over Bar-belle row: 10kg bar included

8 x 27.5kg

8 x 27.5

8 x 30

Dumbbell Shoulder Press:

8 x 7kg Db's

8 x 8

7 x 8

Skull Crushers: (5kg bar included)

8 x 10kg

7 x 12.5

7 x 12.5

Bar-belle Curl: ( 10kg bar included)

6 x 17.5kg

6 x 17.5

6 x 17.5

Wanted to try the Ezi curl bar as I can seem to up the weight much using the short oly bar and have seen others using the ezi bar...but noooo TP said :naughty: your name is Bar-belle not Ezi-belle. :twisted: Can't get away with much damn it!

Abs today was gonna do my usual decline crunches but oh no TP gets in first again... ahh we will have 3 sets of hanging leg raises thanks :snap: followed by 3 sets of 15 decline crunches.

Yesterday started my BSN Cell Mass so took it immediately post workout.

Fruit Punch. Mmmm not as nice tasting as Cell Tech but no tummy ache so that's gotta be good.

Food for the day so far:

B/f: 1 cup cooked oatmeal, 1/2 c LF yog, 1/2 c milk

Felt good initially this morn then like about an hour and a half later felt pretty blah. Sooo had 5 egg whites and 2 corn thins. Within 15 mins was feeling good. Must eat more protein :nod:

Pre workout NO drink

1 scoop cell mass post workout

Lunch: 1 grilled chicken breast, lite tortilla, salad greens, 1tbs hummus, 10 almonds and 1 tbs sunflower seeds

Mid arvo: Protein shake with 1/2 c super trim milk

Dinner will be chicken breast, veges, followed by fruit and yoghurt.

Till tomorrow

Uvidimsia! :wave:

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...



  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...