One girls journey to the competitive arena......

[Dinahlady]

Awesome!

[Gym rat]

Very awesome and cool. I have trained with Jo once and  iam a good friend of her as well

[Rebel101]

Had a wonderful training session with Jo, we trained Hamstrings and she showed me a number of excercises that will come in very useful to create variety in my workouts.

Sorry I did not manage to get any photos of us, may just have to wait to another time.

Jo and I have known each other for 20 years and have not seen each other for about that length of time, so it was a great chance to catch up on the changes in the body building world.

[Gym rat]

Cool sounds like a good session and fun as well

[Flamer]

No offence taken and l feel like it is too but my trainer has measured consistently monthly and the measurents have been consistent. He is very experienced so no issues there.

Just goes to show what ikky untanned skin and cold hard daylight do for the complexion not to mention the ego.

Yeah, minus tan is never nice!  Nice back width there and great triceps.

 

[Rebel101]

No offence taken and l feel like it is too but my trainer has measured consistently monthly and the measurents have been consistent. He is very experienced so no issues there.

Just goes to show what ikky untanned skin and cold hard daylight do for the complexion not to mention the ego.

Yeah, minus tan is never nice!  Nice back width there and great triceps.

 

Thanks Flamer it was really hard doing those photos its like damned if I do damned if I don't.

I have to have an off season to build and one trys ones best to do as ones told by the trainer, or why else is he there. But accepting that one has to allow body fat to increase does not come easy when you know how hard it is going to be taking it off.

However trusting that body fsat is well monitored and controlled has been my one peace of mind.

At least the photos showed it at its worst and it can only get better, I think I have two weeks left before I do the next update photos and body fat measurement, so trying really hard now to make a difference.

[HumanPerformance]

what i dont understand as well is people post a pic of like half their body and be like "oh i was this %age so you must be more" or "what is this %age" - how much is on your abs or on the front of your torso doesnt say much at all - ive posted a pic before of my stomach where I was 75kgs and have defined visible abs - I have good ab genetics but I still had more than a handful on my upper arms, love handles and butt, had little to no muscle and was probably a fair bit over 20% bf - one body part doesnt tell you anything - especially in comparison to others with other genetics, different heights etc. What about back and subscapular which are typically men have a higher storage than women? 

Anyway - just ignore them! this is the first good female bbing journal we've had in like forever so.... why be negative? 

 

Exellent post Dinahlady, as was your previous post.

Is good to see a fellow trainer that understands the complexsities and variables that come into play when one is evaluauting a particular individuals skinfold measurements.Trainers like yourself recognise that people can look completely different at exactly the same bodyfat measurement. this is because we have peformed hundreds (or in my case thousands)of bodyfat tests and personaly witnessed the apparent lack of continuity that exsists.

Even the same individual can look drastically different whilst measuring at the exact same skinfold measurement depnding on wether they are at the end of a hypertrophy cycle, as this causes abnormal glycogen retention within the muscle thus stretching the skin (think of the stretch marks some bbs aquire) and making an acurate skinfold almost impossible (especially when A/AS are involved) , this is why I often say to athelets to wait untill they off cycle to get an accurate reading, or conversely depleted and at the end the end of fat loss cycle.

Bodyfat percentage is a very personal thing for people though and when they themselves see someone else whom "visually" looks alot  fatter than they do, they cant believe how this is possible and say "bullshit"...."thats total bullshit!" This individual "visual" variation amounst people is so common that the lecturers at AUT (sport science) are now telling thier students (some of whom I currently mentor) not to work out a bodyfat percentage at all when taking a clients bodyfat, but to just to record the numbers. This has come to pass because of this exact situation where clients just cannot understand how they have the measurement they do whilst so and so has this measurement.This confusion is further confounded by charts like the one AZIDE put up because while they may present an accurate visual representation for a large percentage of the population there will always be those that fit outside this norm.

A persons bodyfat percentage (when taken by calipers) is a very personal thing that is only aplicable to that particular individual and must be assesd in relation to the persons current training protocol and diet.. .

If people would like I can post some pictures up to further illustrate this phenominon.

[Cameron_R]

If people would like I can post some pictures up to further illustrate this phenominon.

Yes pls. That'd be useful

[HumanPerformance]

So in the first two pics we can see our own Pseudonym at the end of a cutting cycle which I took him through and in these pics he is sitting at 7% (which I measured him at). You can read the thread here-

http://www.gymnation.co.nz/workout-central/workout-journals/popular-demand

In the third pic you can see bob26 whom I took through a cutting cycle all the way from 25% to 7% in this pic. You can see the photo here, and this particular journal is usefull for seeing the different "looks" bob achieves as his bodyfat drops over time-

http://www.gymnation.co.nz/forum/diet-nutrition/my-diet?23

So in both of these pics both guys skinfolds measure at 7%, but andrew looks alot leaner. This is not only because of individual genetic differences (i.e certain people look leaner or fatter at certain percentages) but also because andrew had been training alot longer, had more muscular developement, more muscle maturity etc which always make a person look leaner than someone with less years under thier belt.

If you perform a skinfold on the average top triathelete (as i have) they often dont measure above 4 or 5%, but put them next to a seasoned bodybuilder whose skinfolds measure him at 7% and the bodybuilder will look dramatically leaner, in fact the bodybuilder will look shreded where as the triathelete will have no real visual clues that his bodyfat is actually lower than that of the bodybuilders. I have written about this many times on the site if you go through my my posts from a few years ago I have given many examples of this.

 

 

[Gym rat]

I also don't understand that as well when I see a progresses photo of a person ie male or,female of there upper body only makes me think and wonder how much muscle that they have got on there lower body. Including what there bmi is

[Rebel101]

Well I knew it would be a tough week and I was not surprised but has just strengthened my conviction to the path I have chosen.

Start day weight 77.0 kg fully carb loaded

Week 1 weight 74.0

Week 2 weight 72.4

Week 3 weight 70.7

During the last 18 months I have eaten substantially the same food day in day out. The only changes have been initiated by Aylmer requested me to eat either more carbs, more protein or more fats. This investment in commitment is now starting to pay rewards.

I must say l have dieted before but this current scenario is different to anything I have ever experienced. I am satisfied with my food, my body has adjusted to the new excercise regime, and changes are taking place.

At this point I cannot say enough how important it is to have an experienced trainer guiding me, I have no idea what is playing out. However having a trainer during a cutting phase is not enough, to be really successful a trainer really needs year round knowledge of your metabolism and the effects of nutrition on the athletes physique otherwise no results can be certain.

Absolute confidence that even if u do not know the expected outcome of a nutritional plan that your trainer does is critical.

Most amusing of all to me is that every time I go to Aylmer with something he already knows where I am at!!!!!!!!!!

[Rebel101]

Had a go at doing a video of my dips completed Friday 13th not sure how to do this so bit of an experiment.

Always a bit of a trial as my weight comes down they will become easier and then perhaps I will add weight to challenge myself.

Video seems to be working fine PM me please if not working

[Gym rat]

Worked and good video footage as well

[Rebel101]

Worked and good video footage as well

Thanks Gym rat

[Clueless]

Nice work on dips

[Dinahlady]

Just watched your vids for the bench/squat challenge (didn't at the time the comp was on) and I think I've actually seen you compete in 2012 at the Wellington NABBA-WFF I believe?

[Rebel101]

Just watched your vids for the bench/squat challenge (didn't at the time the comp was on) and I think I've actually seen you compete in 2012 at the Wellington NABBA-WFF I believe?

Hi Dinahlady no would not be me in 2012, first time I competed was in NABBA WFF Chch Grand Prix May 2013,  then I did the NABBA Waikato in June 2013, then the NZIFBB Akld Show 2013, and finally the NABBA WFF Pan Pacific 2013. At least I think that was the order last year.

Before that I competed some 20 years ago so I do not think u would remember those.

[Gym rat]

I think I remember seeing you at the pan pacific show last year but can't recall which class that you were in

[Rebel101]

I think I remember seeing you at the pan pacific show last year but can't recall which class that you were in

I was in Open Women Physique against Sesa Tomuli

[Flamer]

 

I think I remember seeing you at the pan pacific show last year but can't recall which class that you were in

I was in Open Women Physique against Sesa Tomuli

That would of been a tough class, Sesa's got some size.  How did you go?

 

[Flamer]

LOL - and I'm such a pansy.  Just watched your squat vid and winced because you have no pad on the bar.  Nice squats though.

 

[Rebel101]

 

I think I remember seeing you at the pan pacific show last year but can't recall which class that you were in

I was in Open Women Physique against Sesa Tomuli

That would of been a tough class, Sesa's got some size.  How did you go?

 

Haha second of course, Sesa has amazing size and symetry in a very nice package, however I learnt alot and come back more determined.

Yes at moment I do squats simply with no pad, straps or anything else that helps keep one comfortable. People keep asking me if l do any powerlifting and no I have not may just have to have a go soon though.

[Gym rat]

It was a good class to watch 

[Rebel101]

Just as I get into the swing of things Aylmer advises my weight is coming down a little to fast now my cardio has been commuted to 20 mintues per session.

SUNDAY 15th:

Cardio 40 min cross trainer

MONDAY 16th :

PM : Chest

• Flat bb bench press 14 - 12 reps 20 30 40 50 60 60 60 50
• Incline db press 12 reps 17.5 kg, 20 kg, 20 kg, 20 kg
• Flat flys 12 reps 15 kg, 15 kg, 15 kg, 15 kg
• Pec dec 14 reps, 90, 4 sets
• Cable cross over 4 sets 16 reps 3 plates

Cardio 20 min cycle

TUESDAY 17th :

AM : Abdominals

Slight change in emphasis today now bring in sets with heavy weight and lower reps

• Cable curls 4 sets 16 reps
• Decline sit ups holding 10 kg 4 sets 14 reps
• Crunches holding 10 kg 4 sets 12 reps
• Axeman 4 sets 10 reps

PM : Back

We have a new T Bar Row piece of equipment in the gym and of course have to try it out!!!!!!

• T Bar rows 6 sets
• Cable row / close grip pulldown superset 4 sets
• Machine row / wide grip pulldown superset 4 sets
• Pullover 3 sets

For whatever reason did not seem to have alot of power in back tonight or perhaps it was those T Bar rows that we started out with I will see soon!

WEDNESDAY 18th :

AM : Calves

• Seated calf raise 6 sets 50 kg 18 reps
• Standing calf raise 4 sets Stack (100 kg) + 80 16 reps
• Hack squat calf raise 4 sets4195 plates 18 reps

PM : Quads

• Smith machine squats 5 sets 14 - 12 reps 40 kg 60 kg 80 kg 90 kg 90 kg 90 kg
• Leg press 5 sets 20 - 12 reps 120 k, 140 k, 160 k, 180 k 200 k 220. K
• Walkiing lunges 4 sets 11 reps 36 kg double bounce in bottom range
• Leg extension 4 sets 16 reps

Cardio cross trainer 20 mins

THURSDAY 19th :

AM : Hamstrings

• Lying leg curl 5 sets 15 reps
• Seated leg curl 4 sets 14 reps
• Good mornings 4 sets 12 reps 40 kg
• Standing leg curl 4 sets 12 reps

PM : Shoulders

• Seated Smith machine press 5 sets 14 - 12 reps bar +40 +50 +50 +45 +45
•  Dumbbell press 4 sets 12 reps 17.5 kg
• Single arm shoulder press 4 sets 14 - 12 reps 
• Rear delt machine 4 sets 16 reps
• Lateral side raise drop sets 4 sets 25 + reps

FRIDAY 20th

AM : Abdominals

• Abdominal machine 6 sets 25 plate 12 - 8 reps
• Horizontal leg raise 4 sets 10 kg 12 reps
• Crunches 4 sets 10 kg 12 reps
• Roman chair sit ups 4 sets 15 kg 12 reps
• Axeman 4 sets 12 reps

PM : Arms

• He Man 4 stes 16 reps
• Barbell curls 4 sets 16 reps
• Concentration curls 4 sets 10 kg db
• Skull crushers 4 sets 14 reps
• Overhead db extensions 4 sets 10 kg 12 reps
• Overhead cable extensions / pushdowns superset 4 sets 16 reps
• Seated barbell curl / close grip bench superset 4 sets 14 reps

Cardio cycle 20 mins

SATURDAY 21st :

Day Off

[Gym rat]

I also doing three lots of cardio in the gym including riding my bike plus it sure beats doing fasted cardio which I had to do last year.