I heard you like Girls who lift?

[Shutupandsquat]

srsly though, we need to see the ab progression

[Pseudonym]

Guys, regardless of whether Dinah will put up with the sexist banter, other ladies find it off-putting. We're finally seeing a few more females start posting again - let's not frighten them off now!

[Shutupandsquat]

My apologies. You're a lovely woman and should show us all photos of the lines in your stomach... (no hetero)

[HarryB]

Good to see a young woman interested in bodybuilding.. Well bodybuilding training anyways. Good goals for 2012.

[teamfatboy]

- Cocnut slab lol (20g carbs)

- Penut/chocolate bar (15g carbs)

Whittakers - sabotaging diet since 1872

could have gone heavier on a lot of this, especially the leg press/hip thrusters but by that point I was feeling really sick as the gym was busy with loads of bru's slapping each other round the face before doing their rotator cuff work so I didn't really have more than 60 secs between sets cos wanted to get out of there)

Yep, it's that time of year... New Years' Resolution newbies and boys 'hanging out at the gym' like it was their club-house or something.

By contrast, there's a bunch of young rugby players training at CF Thorndon in the mornings, but they're all business and taking it seriously - that, I can tolerate !

How were you feeling after those 15s on SLDL ?

[Dinahlady]

My apologies. You're a lovely woman and should show us all photos of the lines in your stomach... (no hetero)

Alright fan club! I'll do an ab update in a week or so! Just flat at the moment, lower carb starting to kick in.

How were you feeling after those 15s on SLDL ?

Lol stretched, I haven't been doing SLDL long cos I Have bad hamstring and calf flexability and felt like I couldn't get form consistently enough so kept getting frustrated, But I've stuck at it and I think I've got it now, it doesn't really feel like I'm moving much weight just that stretch kinda feeling and crampy pain, I also feel it a lot in the top outer calf. I think it's helping strengthen there though and flexability.

Good to see a young woman interested in bodybuilding.. Well bodybuilding training anyways. Good goals for 2012.

Thanks Harry! I should be competing in the near future, hopefully this year but the time may not be right... Theres no rush only 19 just enjoying training... just watch this space....

[Dinahlady]

Okay SOOO

Didn't do AM cardio this morning, Hammies were smashed

NOMS:

- Phenorex

- 5 whites 2 yolks

- Fish

- 5 whites 2 yolks and rice (30g)

- AAKG - lift - 30 mins interval training (as I didn't do my AM cardio, sadface )

- PWO white bread (30g carbs) Shake

- fried eggs and sweet potato (2 yolks 5 whites) (30g)

- Cottage cheese and shake

Sooo did pretty wellll! :jive:

LIFTS

shoulders... doing well this week so far done hammies, shoulders, hammies, shoulders :doh: , wanted to do chest but it felt a bit funny and remembered yest when I woke up I clicked my sternum/collar bone something back into place when i stretched... so gave it a miss.

- Freeweight behind the neck press 30kg x 8ish x 3

- Push press 30kg x 10ish x 3

- Tried out loads of trisets of different exercises of rear delt then medial delt then front delt exercises. about 15 reps then 12 then 8.

- Superset bent arm side raises with plate raise about 20 reps then 12 reps. This exercise was foooking awesome really felt like it targetted the latteral head and bi/tri tie ins. was well chuffed.

30 mins interval training - sweating like a black mumma

Medicine ball rolling for my hammies calves and quads. Pain.... pain....

[Gym rat]

x4 another girls journal and best wishes with your goals for this year.

[Dinahlady]

Sooo. Its Sunday. Wooo.

Eatsed basically the same as yesterday so wont bother writing that again. Feeling really carb depleated and shitty, refeed tomorrow I think! will post about it after it happens.

Took a phenorex did 30 minutes skipping AM.

LIFTS

Did chest - fiiiiiinally a diff muscle group than hammies or shoulders. Trying to focus on upper chest, pretty much got form down on these exercises, feel the squeeeeze.

- Bench

bar x millions

30x 10

35 x 5

40 x 6 - yusss! and feeling carb depleated aswell..

- Incline narrow hammer grip dumbell press (I dont know what else to call this, the one where you put the dumbells together on your chest) superset with incline flies

10kg x 12 - 5kg x 12

12.5 x 12 - 6kg x 8

12.5 x 12 - 5kg x 12 (went back down to 5 cos could feel the squeeze better, did this set again, one more for luck!)

- Incline cable fly, 12, 10, 8 ish

clipped about 3/4 the way up, find this easier angle than all the way at the top, really isolated upper chest today, been working on my form for ages and it finally came together (YAYA)

- Dips

12 x bodyweight-30kg.

I weigh over 70kg... so that not too bad. went slow leaning forward into it trying to get chest moreee.

20 mins interval training, increased my intervals longer and less rest than I usualy do. go me.

Finally did only 4 exercises aswell, been trying to do less exercises in one session (supersets count as one) as directed by mr bigkiwi, I was skeptical but when I did this for legs I actually ached more and could focus better on each exercise. So I think I'll stick for now!

[Android]

Sometimes wish my meals could be as small as yours

[Dinahlady]

REFEED

Okay so today was day off gym and I've been feeling depleated, stuck to my diet for the last 8/9 days so decided to have a 6 hour refeed today rather than a complete cheat meal blow out, wanted to have a couple of treats and a meaningful kind of carb up rather than just trying to carry on going hard out with the low carb diet then just binging on stuff in a non constructive way. I've tried this before but used too much fructose and sucrose (which is up to 50% fructose aswell) so basically died. so this time vaguely healthy refeed.

Started off the day with oats and shake and later 5 whites 2 yolks, wouldnt have had the oats but I had an interview and wanted to have a little more energy as was feeling very sluggish.

finished interview, came back and had 5 whites 2 yolks and half a shake, I dont know why I just decided I wanted all types of pro in my system before starting the feed.

So yeah basically whats there and thats 3 cups of rice.

half an hour to an hour later started the feed. started off with the chocolate bars for the fats as last time I went soooo hyperglycemic and blurry eyed and just... its difficult to explain unless youve done it. Such an odd experience. So was trying to stop this from happening so much as it is not so fun. Took me about an hour to eat the chocolate, pringles and a fair portion of rice and the fizz drink and was feeling fulll so had a break and then grazed on rice for the next 5 hours. I also had some penuts at about 3 and a half hours into as I was starting to feel wierd and hyperglycemic again but it calmed it down.

Started the feed at one finished at 7 then crashed out till half 9... such good insulin stupor sleep. Gonna have shake and cottage cheese and bed.

Feeling good despite the blatent metabolic abuse. Just super thirsty and dumb. durrr. looking forward to looking lean in the morning!! and lifting tomorrow aswell. Hooray for carbs.

[hhhh1]

REFEED

...but I had an interview and wanted to have a little more energy as was feeling very sluggish.

im guessing it a 'backroom casting couch' type interview?

[startinfromscratch]

REFEED

...but I had an interview and wanted to have a little more energy as was feeling very sluggish.

im guessing it a 'backroom casting couch' type interview?

LOLZ

[Dinahlady]

REFEED

...but I had an interview and wanted to have a little more energy as was feeling very sluggish.

im guessing it a 'backroom casting couch' type interview?

:shock: How did you know? were you there?? Uh oh.

Lol jokes no it was a PT session assessment. So felt like I needed some get up and go, as it were.

[hhhh1]

just came across your vid on the internet...

[MOD EDIT: This post breaches forum rules. Please read the terms and conditions you accepted on registration.]

[Dinahlady]

just came across your vid on the internet...

[MOD EDIT: This post breaches forum rules. Please read the terms and conditions you accepted on registration.]

FUUUUUUUUUUUUU......

where did you find this?!?!??!!? DELETE PLZ

Lols :pfft:

[HarryB]

And then we wonder why hardly any women post....

Good work Dinah with your training.

[olympia]

Here comes a suspension. See you in a week hhhh. :wave:

How do you like the phenorex Dinah? What have you previously used in regards to fat burners?

[Dinahlady]

And then we wonder why hardly any women post....

Good work Dinah with your training.

Thanks Harry! I pointed out that he was going to get suspended but he seemed to want the LULs

How do you like the phenorex Dinah? What have you previously used in regards to fat burners?

Yeah the phenorex is really good, I have seen better results as a fat burner than the last one I tried, which was Myproteins thermopure (a cheap but good quality brand in the UK)

It "feels" different though, thermopure gave me a bit of a boost then a crash, and I used to get REAL sweaty with thermopure, this phenorex is like energy all day but doesn't make me feel real jittery or sweaty, just a bit more hyper all the time LOL.

I found that the Thermopure if I took it for a few weeks it would like "build up" and I would get sleepless nights, or if I took it in the evening. However with the phenorex I am getting disturbed sleep even with one tab in the morning. But I am particularly sensitive to caffeine. It is also being on the diet and lower carbs unfortunately gives you more energy. (backwards I know but it does) E.g I did my refeed yesterday and slept like a baby probably due to the insulin boost. so it seems not having the carbs in combo with the caffeine isn't a winner for sleep for me.

The Phenorex has some thyroid hormones in it, there probably isn't much in it, but considering as I'm pretty sensitive to drugs in general maybe this is why it's felt a bit different for me. If they took out the caffeine completely and just left in everything else I'd give it 10/10! maybe I should just get some 3,3 3,5 diiodothyronine on its own... haha.

[olympia]

Solid review My mate Dave wants to try them but wasnt sure if they were worth it. Oh and happy birthday?

[Dinahlady]

17.01.12

Food was fine today. Did 25 mins AM cardio but my shins were playing up so stopped or would have done more. (X trainer comes tomorrow! yeyyy) Also did a 20 minute bounding/sprint session which was epic, abs so sore in the morning.

BACK

- Narrow grip pull ups - 2 or 3 bodyweight then 4/5 assisted.

- Narrow grip lat pulldowns - 6 reps

- Low row machine - 60kg for 4/5 dropping down to 40 kg for 5/6

- BOR - underhand narrow grip 40kg for 8 dropping to 30kg for 5/6 more.

- Behind neck pulldown - variation like stood up but push hips forward into pad, chest up, epic exericse for middle/lower traps!!

- Reverse dumbell flys

Was a bit of a crap workout, Couldnt get good form/pump so I did too many exercises really out of frustration. I'm real good at targetting lats with wide grip stuff but feeling the squeeze and feeling it in my middle back with narrow grip stuff just doesn't happen, but I've reviewed what I know and my exercises, looked at stuff, got some pointers off people, and next time I will focus a LOT on form and will get it right...

18.01.92

wooo birthday

woke up late but managed to squeeze in 20 mins of AM cardio

Went out... ate potato chips and alioli at cafe

Came home ate some/Millions of cake

Trained Legs

Came home and ate more cake

Died.

LIFTS - Gotta train legs on your Birthday....

Did the same hammys workout that I previously posted. Smashed all the weights/reps compared to last time - despite having to wait for a squat rack (Even though Extreme has 6!). People were actually bicep curling in them!! One was a PT who had his female client squatting like just the bar... can't she just pick it up/you just like lift it onto her back or something rather than taking up a whole rack... come on! some were benching aswell... srsly like go to the designated benching area where there are like 10 bench presses and ask a gymy/someone else to spot you! .... /rant

Anyway...

- Sumo squats

working up to 45kg for 6 - YEEEER \:D/

- Sumo deads

40kg x 10 x 3 - going wide and lowww! better form and squeeze than last time.

- Wide feet SLDL 40kg x 15 - Better form aswell doing down to 90 feeling that epic stretch now!

- Wide/High feet leg press to hip thrusters

80kg x 8 to 45 kg x 10 - not sure if this is as good as last time. But I'm not surprised as everything else was 100x better prob more fatigue

Winning! - probably the cake though!...

[M.T]

Solid sessions going on and legs on your Birthday trooper :clap:

[HarryB]

Solid sessions going on and legs on your Birthday trooper :clap:

+ 1

[Dinahlady]

Okay so had day off yesterday - ate a bit higher carbs than usually but kept it clean which is fine. Got my crosstrainer - yay!!

Today woke up did 45 mins on crosstrainer. Was a novelty to be able to do it on my own in my pjs and not have to worry about anyone else around or anyone seeing (like with outdoor cardio) and watch the tv show I wanted.

Eats were fine.

then had a nap at about half 4 woke up at 8 started to get ready for the gym realised it closed at 8 ! FAIL :doh:

This is what happens when you don't have a job yet or any direction in life!

So did some lifts with dumbells at home. Just some shoulder press and isolation stuff. wasnt good as im not good at working at home get distracted in between sets easily.

shoulder press

push press

bent arm side raise to front raise

Front raise to side raise to rear delt fly

Kinda decided that when I'm having my day off going to just do a 2 hour refeed of 300 carbs so like 2 cups of white rice and prob a choccy bar or something (should be difficult for me to get through in 2 hours considering mondays refeed). Rather than me just grazing on higher carbs throughout the day which is more likely to lead to me cheating the next day and having less of a positive affect on things like cortisol and leptin etc. Also sometimes if I've done 3 days of lifting in a row and am planning a day off the next day I might get reall hungry the evening of the last lifting day, but then I'm all like no its not my day off yet. but it would mean I could just do the refeed then and the next day stick to me 90/100 carbs which would proabably be better/me listening to my body more.

Also decided my body is kind of rinsed from all the cardio and lifting. So just going ot change to doing 45 mins to 1h of cardio AM fasted for the next week or something then add in interval training after lifting back in after that. Still going to do sprints when hammies allow though so 2/3 x a week.

[Dinahlady]

Had a few days off. Did that silly home shoulder sesh on Friday as I missed the gym, which actually made me ache the next day but didnt feel like a proper session. Then Didn't go to gym Sat or Sunday but did 45 mins of AM cardio both days and ate pretty low carb and clean, apart from Sunday I ate bare cake.

So doing like 45 - 1h AM cardio now on xtrainer in the morning and not doing any after lifts. Like it so much better that I can get in the gym do 4 exercises and get out within an hour and only have to pay $3 parking. wooo.

Got back to the gym Monday and actually looked leaner in the mirrors, you know how if you haven't seen yourself in a certain mirror for a long time and you look in that same mirror like a week later you can see the difference?? Compared to always checking self at home.

Anyway. Its odd because I feel like my shoulders look the biggest/leanest they've ever been, and my chest. But my abs aren't as out as usual, I think maybe all the cardio in the last few weeks maybe upping my cortisol slightly making me hang onto fat on ma belleh. Thinking of getting some Rhodiola Rosea and Siberean ginseng when I next order off iherb or something. Poor adrenals.

Off the Phenorex now, got some PyrogenX instead which is low caffeine and feeling sleepier already which is nice as I need some proper recovery and the GH I imagine. This should help cortisol too.

Thinking about my contraceptive implant (implanon in my arm) etc aswell, just really wondering whats going on in my body like hormonally as I just have no freaking idea? Its a progesterone only low dose slow release drug and like... I have no clue what the f*ck that's doing to my natural levels of est/prog/test. Thinking about getting my bloods done in a month or so if I don't get as lean as I'm hoping to in that time. I don't know if this will even help as if it just tells me its my implant I'm still not gonna take it out. But it may have been the cortisol etc thats been stopping me losing as I have wanted to, or that I just need to stick it out for longer and be consistent (which I'm not very good at!) Or that I am getting leaner and I just cant tell cos I'm gaining muscle, which I know I do very easily, but the scale is staying similar always. People always tell me to use the mirror but I'm not objective/in reality enough for this...

Anyway trained back Monday, good productive session on back and shoulders focusing on form (squeezing thourough back/elbows, relaxing bi's) did:

- Assisted chins superset with bodyweight close underhand grip rows on bar (using the bar on smith machine and supporting self with feet)

- Close grip lat pulldown SS with bodyweight closeish overhand grip rows on bar

- Plate loaded low row machine

- Shoulders - side raise ss plate raise... I dont know why I did this just felt like I wanted to bust my shoulders for one exercise.

Tuesday did legs:

- Sumo dead - started with this first as I feel it targets more of the upper/inner hammy so use it as a kind of pre fatigue

- Squats

- SLDL - I am getting so fucking awesome at these now and can really see hammy drop coming out as I'm doing them (on warmup set only I glance in the mirror just to check form) haha.

- leg ext superset with wide high feet placement leg press.

F***ing ruined...

At a bit of a shit state atm with everything. Just feeling bleh. Thinking its all the stims and no sleep making me feel shit. As well as not doing anything for the last 6 weeks except train... Come on JOB!!!

/lifestory