Smalls Road To Recovery

[Small]

..... i dnt get it?

haha dw...a joke/mock is no good if you hav to explain it :oops:

Camp sounded fun. Hope you weren't trying to not draw attention to yourself or anything though

me? drawing attention to myself?? never :wink:

Thursday March 6th

Exercise:

PM:

20mins cardio (bike lvl 6 120 cals)

Upperbody WO minus back exercises (felt strong, very ready to bump it up major i rekon)

1 hour cardio (bike lvl 1 & lvl 6, 240cals)

30mins (rather intense) cardio (netball fitness run)

Diet:

840AM 1/2cup oats 1 scoop pp 100g litepeaches

11AM 80g chicken 600ml coke zero

115PM 100g chicken 200g brocolli & springonion 1TB sweetchilli

4PM 1 pshake (post 20min bike pre weights)

615PM 1 mochachocsicklepshake (pre netb run, 1sugafree V post)

915PM 1x JHC [+ 50g chicken maybe]

about 1030cals 125g protien

[Small]

Friday March 7th

Exercise:

AM: 1hour cardio (sloow walk, normal 50min route took a hour)

PM: 1hour cardio (bike level 6 313cals)

Diet:

8AM 1/2 + a bit oats, 1 scoop pp, 100g lite peaches

11AM 80g chicken, 1 peach

115PM 100g chicken, 150g brocolli, lettuce, spring onion, TB sweetchilli

345PM 80g chicken, 1 peach

845PM 150g chicken, 1tspn satay [ran out ]

10PM prob hav jarrah stil hungry a bit + gota stay up n do schoolwork etc

about 1180cals 125g protien

Weighed myself before cardio tonight, 60.9kgs on electronic scales (n trackpants n shoes etc...hopeful that that Does mean 700g loss since weigh in on tuesday afternoon)

[poos_n_wees]

Mochachocsickle Protienshake recipe

tastes just like a Mochalite Frappachino from starbucks, yet gives you the calories from the desired areas:

Ingredients: (how i made it tonite)

50ml lite blue anchormilk

1x 34g scoop PVL Maxx Whey

1 tsp moccohna Coffee

3 equals

6-7 icecubes

Directions:

put icecubes in blender, boil jug of hot water, place protien powder over icecubes, then add milk, once jug boiled put about 3tablespoons in a seperate cup with the coffee and equal in it, mix together, pour over the ingredients already in blender. mix up, pour in cup, drink!

NB: add more pp or milk, depending on your protien/carb needs. And if u want it aktually icey make the coffee without hot water, it melts the icecubes..

155.2cals, 25.57protien, 7.5gcarbs, 2.57gfat

8)

Yummm, I wanna try this. Love Moccona coffee.. it haft mere mmmm lol.

700g loss is great.. and well done on surving Camp Adair haha! Thats where we used to go for school camps back in the good ol' days :grin:

[Pseudonym]

Camp Adair? Yeah, that brings back a few memories!

[2guns]

haha dw...a joke/mock is no good if you hav to explain it

please do explain, sounded like a dry balls joke, just want to make sure through your explanation :pfft:

[Small]

well done on surving Camp Adair haha

Haha is rite, it was a walk n the park compared to O.B

please do explain, sounded like a dry balls joke, just want to make sure through your explanation

o ur so lame haha, bigJ even told me u would get it if i explained it too you . basikaly u were mocking how 2gummis bears arent satisfying, ure topliss waitering means that if thats wat the bride 2 b say 2 u, u arent big enuff :roll:

Saturday March 8th

Exercise:

PM: Upperbody Wo

5 mins cardio (tmill level 4.8, 30cals)

Diet

8AM 1/2cup oats, 1scoop pp, 100g lite peaches

12PM 2 TB SR PB

330PM 1pack teriyaki chicken sushi

710PM 1/2cup oaty muesli w scoop pp TSPN sanitarium natural PB

210AM 1x JHC dash of milk

about 1500cals, 95g protien

went to a party last nite, hence the 2am jarrah. had teeny sips of spirits (coz the drinks wer yuck!), but only at a maximum 100cals worth

[Small]

i am the princess of cheats

i put all u men to shame hahaha

Sunday March 9th

Exercise: None

Diet: [im very honest too btw :oops:]

12PM 1 choc thickshake

1245PM 1 basket nachoes (soo gudd..i love mexican)

2PM bowl of Monkey Business (banana+choc icecream)

3PM Pods + Peanut MnMs bowl of Monkey Business icecream

7PM icecream

920PM [the best cheat meal evahhhh] 1 x banana balistik ice cream sandwich..

this was inspired by PnW...well im laying the blame on her.hehe.there was a thread somewhere here, and i remember her talking about an icecream sandwhich having never had one (and i had a kynda cruddy nite) i made one..it was killahh

banana balistik ice cream sandwich =P~

2 x pieces of litely toasted vogels toast w oliviani, thickly spread on SR pb and on top of that layer on the monkey business icream...Eat!!

thats the stuff legends r made of 8)

Monday March 10

Exercise:

AM: 50mins cardio (walk)

PM: Physio

Then Upperbody wo minus B/B bpress closegrip & widegip

1 hour cardio (bike, level 6 340cals)

back on the diet train today..

Diet:

8AM 1 grannysmith apple, 80g chicken

11AM 1 red apple, 80g chicken

135PM 100g chicken, 100g lettuce & spring onion, TB sweetchilli

330PM 1 pshake

625PM 1/3 cup oats, 1 scoop pp

9PM maybe TB SR PB or apple, somethin under 130 cals

about 1080cals, 115g protien

Physio went all good, got about 8-10 new exercise including incline db press, pec deck, chest press machine to start doing, going to figure out a 2day upperbody wo split tonite, and cycle them with legs. Next week he rekons il get more exercises, soon be back on split, and then working on upping weights :grin: Yay!

[2guns]

Diet: [im very honest too btw ]

12PM 1 choc thickshake

1245PM 1 basket nachoes (soo gudd..i love mexican)

2PM bowl of Monkey Business (banana+choc icecream)

3PM Pods + Peanut MnMs bowl of Monkey Business icecream

7PM icecream

920PM

is that all u ate? thats disgusting lol

[INSPECTOR64]

Diet: [im very honest too btw ]

12PM 1 choc thickshake

1245PM 1 basket nachoes (soo gudd..i love mexican)

2PM bowl of Monkey Business (banana+choc icecream)

3PM Pods + Peanut MnMs bowl of Monkey Business icecream

7PM icecream

920PM

is that all u ate? thats disgusting lol

Shit food :naughty:

[Small]

ahwel..

at least im honest

Tuesday March 11th

Exercise:

PM: Leg Wo

N.B skipped last period n went to gym, so had shake post wo rather than pre..energy levels were low bu managed 150kg legpress 8,then 10, and then 160kg 8 reps.was quite surprized but please. and hoped under the smith mach for squats, put 10 e/s was prety pleased with 4x8 even tho shoulder started hurting, its not the weight thats the problem it feels extremly light, its the position the shoulders in.. rawr!

Diet:

8AM 1scoop pp, 1 green apple, 90g blueberries

11AM 1 can tuna 1 red apple

135PM 1 can tuna, 1 diet refesh drink [but frozen to make a fruju) (14cals)

4PM 1 pshake

630/7PM 150g chicken, 300g carrot+brocolli, TB sweetchilli

930PM JHC or TB PB

about 1100 cals, 134g protien

[poos_n_wees]

Diet: [im very honest too btw :oops:]

12PM 1 choc thickshake

1245PM 1 basket nachoes (soo gudd..i love mexican)

2PM bowl of Monkey Business (banana+choc icecream)

3PM Pods + Peanut MnMs bowl of Monkey Business icecream

7PM icecream

920PM [the best cheat meal evahhhh] 1 x banana balistik ice cream sandwich..

this was inspired by PnW...well im laying the blame on her.hehe.there was a thread somewhere here, and i remember her talking about an icecream sandwhich having never had one (and i had a kynda cruddy nite) i made one..it was killahh

banana balistik ice cream sandwich =P~

2 x pieces of litely toasted vogels toast w oliviani, thickly spread on SR pb and on top of that layer on the monkey business icream...Eat!!

thats the stuff legends r made of 8)

Yep, its a beautiful moment... And if you're a Cheat Princess, I must be a Cheat Royal Family lol. Mine are far worse !

And to the food police - so what if its shit food, she's disciplined every other day of the week.. its perfectly OK to throw caution to the wind and have some icecream and nachos once in a while.

Nice work with the leg pressing!

[Small]

thanku ure highness mayd me feel beta afta ma shity day today

but No, food nazis, low n behold i didnt cheat coz of ma crapy day haha

Wednesday March 12

Exercise:

PM: Shoulders+bis w.o

-db sh press 6kgs 12 10 10 10

S/S db curls 8kgs 12 10 10 10

-lat raise 5kg 10 10 10 10

S/S fwd raise 5kg 10 10 10 10

-UR Row 15kg 12 12 12 12

-sh press mach 18kgs 12 12 10 10

-rotator cuff exercises on cable pulling in 5kg 15 12 12 12

S/S " " " pulling out 5kg 10 9 8 8

gudo i hav enuff exercise to do a sort-of split now, it will be chest, back n tris tomoro if i go gym..so do this split routine till end of week, then at physio on Mon probably get a whole lot more of my exercises and nearly be back on a proper split yay

after that jus working on loading up the weight back to where i was (aim for start of april to be there) and then improvements i hope!

Diet:

9AM 1/2cup oats, 1scoop pp, 70g blueberries

1110AM 1 green apple, 70g chicken

135PM 100g chicken, 300g brocolli+carrots, 1TB sweetchilli sauce

430PM 1 pshake

730PM 150g chicken 2TB PB

930PM JHC

about 1370cals, 135g protien

[Small]

Thursday March 13th

Exercise: None

Diet:

8AM 1 scoop pp 1apple, 1small pear 60g blueberries

11AM 60g chicken 1 red apple

2PM 1 pack chicken sushi

6PM gloria jeans iced choc

about 1700cals (?), 80g protien

argh. sht dae. apart from buying new sz8 jeans woo

[Small]

Friday March 14th

Exercise:

PM: Chest/Back/Tris Wo

Diet:

All G..except for jellytip icecream at 10pm haha

about 1700cals, 140g protien

Saturday March 15th

Exercise:

AM: 1 hour cardio (walk)

Diet:

crud, didnt eat all day, until first meal (BK) at 3:30pm..all down hill from there :twisted:

N.B: went to pro show at nite...twas meeaan.

Sunday March 16th

Exercise: None - a lil bit of swimming, nothing you can count as "exercise"

Diet:

again not so good, only two meals but calories aplenty :shifty:

about 1800 cals, 100g protien

Monday March 17th

YAY!

i have fantastic news...started back on split today

\:D/

physio was happy with where I'm at, only 3 exercises im not allowed to do (and one of them iz coz he dusnt like that machine haha) and didnt specify any weights [just to be sensible-so rather lite still] so i started back with Back w.o today.

Exercise:

PM: Back w.o

-lat pulldown; 43lbs 12, 52lbs 12, 65lbs 12 10

-tbar row; 10kg 12, 15kg 10, 20kg 8, 15kg 10

-db bent over row on bench; 10kg 12, 12, 12.5kg 10, 10

-seated row double; 52kgs 10 10 10 8

S/S seated row singles; 18kgs 8 8 8 8

-assisted chins; 5plates 4 [shoulder jus couldnt hack it]

-db shrugs; 7kgs 16, 8kgs 15 15 15

-rear delt mach; 4 plates 10 10 10 10

N.B pretty stoked to be back on a proper routine, now just working on getting the weight up, and with that the reps in good range

25mins cardio (bike, lvl 6, 150cals)

hanging knee ups bw; 10 10 10 10

Diet:

8AM 1/2cup oats 1 scoop pp

11AM 70g chicken, 1 red apple

1PM 100g chicken, 120g brocolli, TB sweetchilli sauce

330PM 1 pshake

620PM 150g chicken, 1 TB PB

9PM 1 JHC 1 tspn pb

about 1200cals, 133g protien

ive decided im not guna stress about loosing weight now [esp the scale weight] (i.e lota cardio, and really restrictive dieting), coz i really want to add some muscle, and trying to get down low now is not going to promote muscle growth, instead it could inhibit any that i so desperately need in the next 4 & 1/2 months, before i start 12 week diet in august...so we'll see what happens. might get a body comp test done though, to see what realistic goals i could set myself in the short time. anyone have any thoughts?? (e.g training/diet/supp related)

Tuesday March 18th

Exercise:

PM: Chest Wo

-incline db press 9kg 12 10 10 10

-flat db press 10kg 10 10 10 10

S/S situps 20 20 20 20

-chest press mach 27kgs 9 10 10 8

-standing db flyes 4kg 10 10 10 10

-cable crossover e/s ; 11kg 15, 14kg 12, 18kg 10, 20kg 6

-pec dec 4plates 8 8 8 8

cardio (netball skills/drills practise tonight)

Diet:

8AM 100g chicken 2 TB PB

11AM 70g chicken 2 tspn PB

1PM 100g chicken 1 TB PB

330PM 1 pshake

6PM 100g chicken 2 TB PB

9PM 1 pshake

about 1450 cals, 150g protien

[Small]

Wednesday March 19th

Exercise:

PM: Leg Wo

-leg ext 54lbs 20 20 20

-SM squats, 15kgs e/s, 10, 20kgs e/s 10 8 8, 15kg e/s 12

-legpress 120kgs 12, 160kgs 8 8 8, 120kgs 12

-standing lunges 12.5kg db each hand, 10 8 8 8

-lying leg curls 42lbs (?), 8 8 8 8

S/S rom dlifts 20kg, 10 10 10 10

-leg ext 117lbs, 9 10 9 8

-standing calve raises e/s 12.5kg db, 10 10 10 10

-seated calve raise 40kg 12 10 10 10

N.B most decent wo in a while, squats werent too bad on shoulder, and 120kgs legp feels extremely lite now. my calves {and abs} were sooo sore tadae, netty last nyt was a killah 1h 45min cardio session :evil:

Diet:

9AM 1/2cup oats, 1 scoop pp, 60g blueberries, 1 tspn PB

11AM 70g chicken, 1 TB PB

115PM 1/2cup oats, 1 scoop pp, 100g litepeaches

4PM 2 1/2 TB PB

7PM 150g chicken, 200g lettuce, cucumber, radish, 1 TB sweetshilli

940PM 1 JHC

about 1540cals, 130g protien

[Flamer]

Hey Small - great to hear you back on track and in "boots 'n' all". Look forward to seeing ya on stage later this year.

[Small]

thanks flamer yup wel all goin to plan ( :? read training today...), i am def goin back on stage..

Thursday March 20

Exercise:

PM:Shoulder w.o

-db shoulder press 10kg 8 8 8 8

S/S situps 20 20 20 20

-lat raise 5kg 10 10 10 10

S/S fwd raise 5kg 10 10 10 10

-rotator cuff exercise pul out 5kgs 9 8 9 10

S/S " " " pul in 5kgs, 15 15 15 15

-military press 15kg bb, 8 8 7***

-sh mach press 18kgs 10, 7kgs 15, 4

40mins netball cardio [supposed to run, but il walk, doms from leg w.o jus too bad, n shoulder jus so sooooore ]

N.B ***omg here i jus jurt my shoulder, totally unexpected, and now its painful as, sucha idiot :x, idk wat ive done but was diskussing it with dad at gym, guna not do mil press for a bit, and keep liter side of thing, i was extremly happy with how it was goin up until that point, b4 injury i was only doin 12.5kg db sh press [10 10 8 8] and today 10s werent too hard. but yer...

Diet:

8AM 100g chicken, TB PB

12PM 1 choc shake from NZ natural

230PM popcorn chikn snak box haha

omg..

idk for rest of nite, and easter=eggs

last year i was comp dieting through easter, this year No Way hosayy!

[Small]

omg my shoulder iz killing me

:evil: :evil: :evil:

:cry:

[Pseudonym]

Damn, that's no good. Was it a case of too much, too soon, do you think?

[teamfatboy]

Howz the shoulder today? Hope it didnt stop you from a little easter egg (or two.. Like OldBull )

[Small]

yea, i think it waz too much too soon..me jus being foolish-n it was an exercise physio was relucant to give me.

oh OB, how we do :pfft:... dw tfb i been popping pills n pods ( ) like ther no tomoro...shoulders better tonight than it was today..tho the mighty sling haz been dusted off out of the cuboard, serious contemplation on wether i shuld b wearing that UG thing again haha.

Friday 21 March

Exercise: None

Diet: Shit (furst meal BK @ 4pm, saussies 4 dinner n js junk)

[Small]

ah good old easter weekend... :grin: :grin: :grin:

moving on

Tuesday March 25th

Exercise:

AM: Back Wo

-latpulldown 68lbs 12, 75llbs 10 8 8

-tbar row 15kg 10 8 8 8

S/S db rows standing 7kg, 10 10 10 10

-db row on bench 15kg, 10 8 8 8

-BB row leaning 20kg 12 10 10 10

-seated row 59kg 10 8 8 8

-rear delt mach 23lbs 10 10 10 10

NB still keeping it relatively lite. prety pleased tho, sh cleared itself up musta jus sprained it. gota b hella careful on shoulder days (ofc...another an injury made me learn this :roll: )

[Small]

Wednesday March 26th

Exercise:

PM: Leg Wo

-leg ext 63lbs 20, 19, 17, 20

-SM squats 15kg e/s; 10 10, 20kg e/s; 8 8 8

-lying leg curls 6plates, 8 8 8 8

S/S rom dlifts B/B 25kg, 10 10 8 8

-lunges w 15kg db 8 6 8

-legpress 120kg 12, 10, 160kg 8 10

-seated calve raise 40kgs 15 14 12 12

-leg ext 117lbs 10 10, 129lbs 7, 117lbs 8

-standing calve raise 15kg db 10 10 10 10

Diet:

9AM 1/2cup oats 1scoop pp

11AM 1can tuna

1PM 1/2cup oats 1scoop pp

330PM 1 red apple

5PM 1 pshake

8PM 150g chicken TB PB

930PM 1JHC

about 1340cals, 142g protien

[Small]

Thursday March 27th

Exercise:

PM: Chest Wo

-flat db press 12.5kgs 10 10 8 8

-flat db flyes 8kg 10 9 8 9

S/S situps 20 20 20 20

-flat bench bar -20kg 12 12 10 10

-chest press mach 5plates 10 9 8 7

-standing flyes 5kg dbs 10 10 9 9

-hanging leg raises 10 10 10 10

-pec dec 4plates 10 10, 5plates 10 9

Cardio: 40min Netball fitness run {tonite @ 630PM}

NB still being tentative with shoulder dnt want it bunging out again, so lite average wo taday

Diet:

845AM 1/2cup oats, 1scoop pp tspn pb

11AM 90g eurostyle yog, 3/4 scoop pp

1PM 100g chicken 1 TB PB

330PM 1 red apple

450PM 1 pshake

715PM 150g chicken

930PM 1 JHC

about 1400cals, 140g protien

[poos_n_wees]

Keep up the good work small.. training hard despite your injury What position do you play for netball ?