I heard you like Girls who lift?

[Dinahlady]

(sorry to hijack the thread Dinah :shifty:)

It's okay, carry on it makes me look popular.

Just mad its not about me :cry:

\:D/

[drizzt]

Thanks Drizzt,

Those weights on the end that look like 10s are still 20s, Exodus has a few different sized plates in the gym at the same weight. My legs were pretty fried from training them on Friday so was happy they still had some left

Ahhh right, that explains it :nod: Now I think of it I remember putting the smaller 20s aside that morning, they did have some odd-sized plates.

It's okay, carry on it makes me look popular.

Just mad its not about me :cry:

\:D/

Sorry Dinah your squats were good too :cool:

[Growth]

Yeah my bench is/was atrocious, so I've no doubt you would've dusted me there. When it came to Deads I was over it, so I posted a low first one and wanted to leave it there, but MT then went and beat it by 2.5kg, so I had to do a 2nd @210 to beat him again :pfft: Had a bit more in there if I needed to go for a 3rd, maybe 220 might have been tops for me without the belt.

And we only heard about it Friday night, if we hear about it early next time we'll let you know :nod:

Sweet :grin: Grats on the recent fund raising you two did btw, don't think i actually said good job to you yet.

Hijack over!

[Dinahlady]

No hard feelings about the Hijack you probably made my journal 18 x more interesting.

Anyway.

This week.

Was fucked from the comp for a while.

Did a shouldery push day and a Latty pull day.

Highlight was lat pullovers which I hadn't really done before gave me epic lat stretch because my lats are pretty tight. Felt so fucking good man. Will do again.

Went to osteopath and they working more on my rotators. Told me subscap is tight and others are slightly weak :'( and shoulder isnt set in right place to be strong as it could be so just have to keep stretching n strengthening and getting adjustments every couple of weeks.

Also told me my hip flexors are tight so did a hipflexor stretchery leg workout today.

Overhead squat - 15kg plate x 5 x 3 - wow didn't realise how fucking weak putting the plate above my head made me. tried with barbell but was a bit heavy and didn't stretch flexors as well.

After flexors felt fucking so mad but I carried on

Overhead reverse lunge - 10kg plate x 5 on each leg - This was awesome except i couldnt do more than like 10 altogether till my shoulders/arms started to ache too much lol.

Hip thrusters - bar x 10 x 3 - wanted to make sure I was stretching right up at top of movement.

One leg on bench lunge - 5kg dumbell x 8 x 3 Sooo good stretch

One leg on bench sldl - 5kg dumbell x 8 x 3 such good glute pump and stretch wooo butt was on fire

Pretty light workout but had purpose for helping my flexors which felt fucking so odd after and legs were spazzing. wow.

Diet at the moment I'm doing maint cals low ish carb so at 1900 with a 6h refeed which I'm doing tomorrow WOOOO! Will post pics.

[Dinahlady]

Okay so this week so far.

Did refeed on Sunday. It was fucking ridiculous.

Ate around 400 carbs in my 6 hour period I think. Maybe slightly under 400.

Had 2 tins of creamed rice. Big bar of choccy. Epic pancakes with extra sugar. more choccy. Litre of fanta. Lollies. Marshmallows. Lollies. Merangues. Some lite cream. Fark I was fucked.

It has all worked beautifully though looks like I'm going to hit my base weight tomorrow or Friday morning. maybe I'll be 0.2 - 0.4 kilos lighter sunday AM than last sunday. So yeah. Pretty much looking to lose maybe 0.2 kg a week at most at the moment. But will do this same diet for a few weeks see how it all evens out and how predictable weight fluctuations are etc. Already getting the hang of predicting already so all is looking ALLGOOD.

Training this week.

Did Back on monday. Was good. Did Shoulders today. was good.

Been trying out new stuff (kind of) as been trianing with others. So haven't been able to smash it with my old faveys. But searching for new faveys in the long run will hopefully be more beneficial than just sticking to my oldies.

Collar bone is kinda painfull from whatever osteo did to reset my shoulders in place but in general my rotators feel less sore and more mobile.

My lats are real sore but thats because ive been doing lots of training on them but also stretching and rolling because osteo says they are real tight and its what is fucking up my shoudler. But where they insert on the shoulder isn't feeling as bad/tight so they must be improving.

Posing is looking a lot more even on the shoulders aswell. Not perfect but way better than before.

Back day on Monday I didnt feel such a pump in my right lat (its my right collar bone thats in a bit of pain) But I felt DOMs in it the day after so it must have got got good anyway and hopefully it will sort itself out in a few days anyway.

Hoog lats soon hopefully, they are number 1 priority. Shoulders have come up heaps though, Inb4 people start calling me Raechelle Chase.

[hhhh1]

[Dinahlady]

Wow.

Not much.

Be 19 weeks out of show on Sat.

Lost like 3kg. Will hit 69kg by the end of the week. Losing like 0.4 - 0.6 kg a week eating 1900 cals 180p/70c/100f still and f*ck all cardio (2ish tv sessions a week).

Loads of room to move. Still growing. Not even hungry on non training days/cant even make all my food sometimes. Refeeds errr week so I can nom my face off then die in a carb coma.

Hammies come up loads, glutes growing, starting to see my shape more. Trying to get more sodium trying to eat more omegas. That's pretty much it.

Pretty sweet. Pretty happy.

Training: Still doing Pull Legs Push.

Legs - focusing on squat form powering from the bottom, more glute involvement and better hip drive. Same with deadlifts. Doing squat and dead on the same day. Then the rest of the work will be hammy based. Doing lots of overhead stuff for stretching the flexors, and lunges etc.

Doing lots of shoudler rehab with massage/stretching/Osteopath. Having accupuncture and tui na tomorrow actually. trying to get everything all awesome. Just have a combo of tight lats and traps, weak rotators and rhomboids.

Pull - Doing less completely lat/lat width based stuff at the moment doing lots of high rows and stuff for rhomboids. Will add in more width work in a few weeks when im a bit more stretched in the lats. Always rear delt x lots.

Push - Chest and Shoulders in one day. Usually a flat bench then somtehing incline then shoulder work trying to keep rear/medial delt dominant so behind the neck presses etc.

Posing getting better still pretty poo.

Boom.

Come at me 55kg shredddddeddddd.

[Android]

You don't find that behind the neck presses twist the delts backward making the front delts aim slightly upward at all...resembling a press which works the front delts more and not the rears?

Not heard of btn press for rear delts before, interesting...

Can't remember but have u competed before in figure in England or something, contest prep seems familiar to you

[Dinahlady]

You don't find that behind the neck presses twist the delts backward making the front delts aim slightly upward at all...resembling a press which works the front delts more and not the rears?

Not heard of btn press for rear delts before, interesting...

Can't remember but have u competed before in figure in England or something, contest prep seems familiar to you

Well I find with btn press I can kinda focus on squeezing and involving my rear delt and get a pump going on in it aswell as the rest of the shoulder compared to regular press. I kinda imagine pressing and squeezing in a certain way while doing it and I can really feel it working.

Maybe it is just the position that it puts the shoulder in putting the bar behind that allows rear to be involved more but I've also noticed on clients (I have a particular one who has real weak rear delts) that his rear delts are way more involved and can actually see them shaking and dying on this move....

I've never competed before I just like to have a good idea where I am going with things and how I'm going to do things, don't do things by halves! I am lucky to have lots of awesome people who are helping me out :)

[HarryB]

:shifty: :shifty: :shifty:

[Dinahlady]

UPDATE.

17 Weeks from Nabba Wellies.

Bodyfat down from 19.98% to 17.45% measured today. Weighing around 69 still looking way leaner eating around 1900 cals and cardio 30mins fasted 4x a week. Tonnes of room to move with this.

Half way through/3 hours in to todays sunday refeed/skipload ate a whole pack of cakes, some chips and garlic bread, pick n mix and pop tart thingies, drank a red bull and a lift plus. Estimating 400c has been consumed so far. About to make a Pumpkin pie. Life is good.

Met NZBBs most valued member HarryB today watched him squat a casual sundays worth of 5 and a half plates a side. Pretty mean! Welly needs beware for sept.

[hhhh1]

quite impressive that you are able to measure bodyfat down to sub 10g levels of accuracy. what method do you use?

drank a red bull and a lift plus

proud of you. keep up the good work (srs)

[Dinahlady]

LOL its just using the mms and an accumeasure calliper and then using an online calculator doing 7 site measurement. The calculator tells me that it is some amount of ridiculously accurate but in reality it is not actually that accurate... Its the difference between the two numbers that counts though!

[Ninja]

Wow good progress since your last display pic :clap:

[hhhh1]

Wow good progress since your last display pic :clap:

see my sig. 3rd line down

[Ninja]

Wow good progress since your last display pic :clap:

see my sig. 3rd line down

Fapfapfap :pfft:

[HarryB]

Was nice meeting you, enjoyed chatting and took away some great tips. Looking forward to seeing you onstage come sept.

[Dinahlady]

Wow good progress since your last display pic :clap:

see my sig. 3rd line down

Fapfapfap :pfft:

Thanks boys!

Was nice meeting you, enjoyed chatting and took away some great tips. Looking forward to seeing you onstage come sept.

Thanks and no problem. If you need any more advice you know where to come. haha.

[Dinahlady]

Update

Still lifting - If you wanna see my workouts looks at Mcmass training log and divide the weights by about 3 or 4 times......

Prep is good I started at like 160lbs I'm down to like 150lbs lost about 3kg then plateued a little then lost about another 3kg now just had another little plateau but hitting it harder again. This was in about 8-10 weeks starting from when I started the maintenence/testing the waters - so need to push a bit harder with the weightloss (gets srs now). But my strength has been going up all the way through so food has still been decent. Looking to get a kg loss or near that every week to get to where I wanna be before the comp.

Macros are down to:

45c/180p/80f Training day

25c/180p/80f Non training day

Aiming for 9 x 45 min cardio sessions this week

Refeeds are also going up to 10hrs from 6. (Ken Skip Hill Protocol)

Heaps of room to take fats down which is allgood

In other news

Posing shoes arrived

I put a deposit on my bikini (fuark so expensive)

Had a posing lesson with Skip

My last bodyfat test came out at 14.5% however I think it was slightly wrong somehow - but I'm liking the fact it could come out that low at this stage

Letsdothis/10

[hhhh1]

Glad your training/dieting is all going well Dinah (srs). Any chance of a current pic?

[HarryB]

Sounds like things are progressing nicely. Not so long and it's comp time :shock:

[icecream]

Nice :nod: :clap: agree, pics!

[Dinahlady]

Aww you guys.

I'll post before/after pics at the end or something.

But I can give a sneaky pic of back from a couple weeks ago.

Shapes starting to come in. heaps has come off. Sorted my posing out a bit.... yay.

Loads more to lose :shock: Remember I'm noviceee.

inb4 cellulite

[HarryB]

Aww you guys.

I'll post before/after pics at the end or something.

But I can give a sneaky pic of back from a couple weeks ago.

Shapes starting to come in. heaps has come off. Sorted my posing out a bit.... yay.

Loads more to lose :shock: Remember I'm noviceee.

inb4 cellulite

[attachment=0]1.jpg[/attachment]

WOW!!! Lol looking good DL.

You say cellulite, I say striation.. Much of a muchness ha ha ha

[Dinahlady]

Okay so...

Its been about a month since I last posted.

Training's been going really well - working on lifts and stuff - getting/feeling stronger and more contraction on a lot of stuff.

Focusing on my work with my Osteopath and doing lots of stretching and strengthening of rotator cuff and other weak and crappy body parts so some of those feel better than ever tbh.

Ive been down lowest to about 65kg - down from the 73 where I first started!

I've gotta be under 64kg to compete but my goal will be below 60 and nearer to 56/57kg - so about halfway there with the weightloss.

Last few weeks Ive been on 25c/180p/40f

and doing 3x 30 min cardio on non training and 2 x 30 mins on training

I've been really busy at work - working 23 hours of shifts and taking about 15 clients a week as well, working on about 5hours sleep a night getting up at 4am.

its been actually killing me.

I've kinda hit a wall and been craving crazy amounts and been really hard for me to stick to my diet etc. Pretty much had a shitty half a week of diet and cardio and am thinking of possibly switching my macros around to residual fats and higher carbs but the same calories and then having another go.

But I've gotta talk to my prep guy see what he says then go from there.

I'm looking good and stuffs really starting to come through and its all good but its just the last jump down of calories and macros that's been crazy for me....

But we'll have to see if I can stick it out....

Stuff should be getting easier with work really soon so I don't want to lose everything and see if I can hold out some form of continuing losses till then before hitting it hard for the last 6/7 weeks...

...possibly....

:shifty: