Smalls Road To Recovery

[poos_n_wees]

PNW i meant carbsensitive in the sense that my body always seems to work better on the higher fat, high protien diet rather than the alternative (which i have already done), yet i gues thats the point, not too feel good, but to drop the chuubbbbs haha

Doh! Sorry, my original comment didn't even make sense.. lol. I meant, maybe try giving the protein/fat diet a try because of your carb sensitivity.

Bodyweight is steadily dropping.. nice one! Hang in there

[Small]

im too chicken to try summin new at the moment haha, but low carbs certainly works ! even tho im realy tired atm etc

Tuesday April 8th

Exercise:

AM: 40min walk

PM: Chest Wo

-flat db press 12.5kg 10 10 8; 15kg 8

-mach press 27kg 10; 32kg 8 8 7

S/S crunchies 20 20 20 20

-flat bpress olbar+2.5e.s 10; 5e.s 8 7 8

-db flyes 8kgs 8 8 8 8

-pec dec 32lbs 8 40lbs 8 7 6

ehh.crud w.o too tired no pre w.o meal jus ehh.

Diet:

7AM 1/2 cup oats, 1 scoop pp

10AM 1 can tuna, 4 cornthins

1PM 100g chicken, 100g kumara, TB sweetchilli

330PM 1 pshake 345PM 1 red apple

620PM 150g chicken, 300g vege TB sweetchilli

9PM 1 TB ceres pb

too tired today, after wo had to have red apple

[teamfatboy]

ehh.crud w.o too tired no pre w.o meal jus ehh.

Diet:

too tired today, after wo had to have red apple

Doncha hate days like this! Like all of us, you know the w.o. would go better if you'd eaten, but you can't make it happen...

Keep it up - it'll be worth it [sez he who just made it back to the gym today :oops: ]

[Small]

Wednesday April 8th

Exercise:

PM: Leg Wo

5mins skipping & spinning

-SM squats 15kg e.s 12 12; 20 kg e.s 10 10 10 8; 25kg e.s 8 7

-leg ext 6plates 20 20 20 20

S/S seated calve raises 40kg 15 15 12 15

-lying leg curls 6plates 8 8 8 8

S/S rom dlifts 25kgs 10 10 10 10

-leg press 120kg 10 10 10 10

-standing calve raise w 12.5kg db 10 10 10 10

cardio: 10mins Hiit; 2mins @ 7, 1min @ 9 {first time}

cardio: 1 hour 30mins netball practise

Diet:

9AM 1/2 cup oats 1 scoop pp

11AM 80g chicken, 4 cornthins

1PM 1 can tuna, 100g kumara, 1 tsp sweetchilli

345PM 1 pshake (2 glasses diet refresh - 14cals)

6PM 1 can tuna, 300g vege, TB sweetchilli

9PM TB ceres PB

was reading on reactiv.co.nz an article by the guy that runs it, tips for geting shreddedup abs;welofc i know diet iz key, but i think the type of cardio has some contribution to how u end up looking - hiit is the key i think for me, so i am going to start it, rather than slow long distance cardio

[Small]

i jus cheated. thats rite i had 2 tb's of ceres pb instead of 1

o gosh

[teamfatboy]

Wednesday April 8th

Exercise:

PM: Leg Wo

cardio: 10mins Hiit; 2mins @ 7, 1min @ 9 {first time}

cardio: 1 hour 30mins netball practise

was reading on reactiv.co.nz an article by the guy that runs it, tips for geting shreddedup abs;welofc i know diet iz key, but i think the type of cardio has some contribution to how u end up looking - hiit is the key i think for me, so i am going to start it, rather than slow long distance cardio

You might find http://www.bicycling.com/article/0,6610,s1-4-403-16765-1,00.html helpful...not suggesting that you do 60m like that, but the principles are useful. Keep it up - your commitment's impressive, regardless of how much pb u had

[Small]

ty tfb :grin: i will hava read later, jus got hme from babysitin not in the mood to stay up pouring over the screen, jus wana hit the bed b4 am cardio tomoro

Thursday April 10th

Exercise:

PM: Shoulder Wo

-sh mach press 27kgs 10 9 8 10

-db press 10kgs 6 6 6 6

S/S situps 20 20 20 20

-lat raise 5kg 10 10 9 8

S/S fwd raise 6kg 10 10 10 8

-rotator cuff exercise both sides 8kg pull out, 5kg pull in

-UR row 22.5kg 8 8 8 8

cardio: 30mins tmill (10 @ 3 incline, lvl 6.4; 20 @ 0 incline, lvl 6.4, 189 cals)

Diet:

8AM 1/2 cup oats, barely 1 scoop pp

11AM 1 can tuna, 2 x 45cal soups

115PM 1 can tuna, 100g kumara, 1 tsp sweetchilli

330PM under 1 scoop pp pshake

6PM 150G chicken, 300g vege, 2 tspn soyasauce, 1 tspn sweetchilli

910PM 1 TB ceres PB

NB. two soups today instead of cornthins. idk i jus felt like it.

NB2. ran out of pp this morning, ordered some more yesterday, praying itl come soon!! - got optimum nutrition choc this time

NB3. dad brought a holden

....

:doh:

[Small]

hmm...

unfortunaly, happenings out of my control meant that life has gotten in the way a bit lately of 'perfectness'

Friday April 11th

Exercise:

PM: Arms Wo (2 exercises tris, 3 exercises bis)

cardio: 5mins bike

NO energy not in the mood for training at all...

Diet:

good - 1300cals, 140g protien

Saturday April 12th

Exercise:

AM:1 hour cardio walk

Diet:

3 meals :/ (80g protien) till 9:10pm then hada cheat @ movies

THEN got tramatically hussled to rotorua that nite at 10:30pm arrived at 1am-ish

Sunday April 13th

Exercise: None

Diet: crap prob 2000cals +

left rotorua and back home in a.k by 6pm that nite

...after a total day of SHIT eating, that nite...

Weigh in: 61kgs

but feel like an elephant

Monday April 14th

Exercise:

AM: 50mins cardio - 30mins run, 20mins walk

PM: Back Wo (felt mint!!weights totally up everiwher)

30mins cardio (bike lvl 6)

Diet:

1PM: 1/2cup oats, 1 scoop pp

4PM: 1 red apple, 1 scoop pp

8PM: 150g chicken, 300g vege, TB sweetchilli

2AM: 50ml full fat milk

Back off to rotorua at 11PM, arriving at just before 2AM

(also found out im allergic to eggs basikally, prob contributed to bloatedness)

Tuesday April 15th

Exercise:

PM: Chest Wo (averages; 5 exercises 4 sets each + abs)

Diet:

650AM 1/2 cup oats 1 scoop pp

2PM 5 bits of sweet slice, 4 scorced almonds

530PM 1x V energy drink (140cals)

845PM 150g chicken, 300g veges, TB sweetchilli sauce

- still feel hella bloated, but back at home now, got home at 7pm tonite, and trained asap after. gotah get back on the bandwagon 100% if this comp guna be the get go...

[poos_n_wees]

Looks like the extra foodz on Sunday gave you that extra oomph for the back workout on Monday

Despite the few treats you've had, it looks like you're still in a cal deficit at the end of the week.. you're doing great

[Small]

thanks PnW :grin: makes me feel betah, hope the scales agree next mon weigh in

Wednesday April 16th

Exercise:

PM Leg Wo

-leg ext 6plates 20 20 20

-SM squats 15kg e.s 10, 17.5kg e.s 10, 20kg e.s 8 8, 25kg e.s 7 6

-leg press 120kg 10 10 10 10

-leg ext 11plates 8 {felt like my kneecaps were guna pop out..eh not having Anutha dislocation!!}, 10plates, 8 9 10

S/S seated calve raises 40kg 20 15 12 15

-lying leg curls 6plates 8, 7plates 7 5

S/S rom dlifts 25kg 8 8 8

40mins cardio [bike, lvl 6, 245cals]

Diet:

11AM 1/2 cup oats, 1 scoop pp

2PM 100g chicken, 100g kumara, 200g vege, TB sweetchilli

440PM 1 pshake

730PM 150g chicken, 300g vege, TB sweetchilli

930PM TB ceres pb or pshake

-found out my bloatedness is due to a virus that my dad gave me.he had it for 2 weeks prior so now ive got it. excellent...

-also using balance wpc/wpi divine chocolate pp atm, becoz my optimum nutrition protien wont be here for awhile :x

-ontop of all this, my fone buggared out [randomly..], so now i have to fork out for a nu one :evil:

[Small]

Thursday April 17th

Exercise:

PM: 1 hour cardio (bike, level 6, 329cals)

Arms Wo

-b/b curl 15kg 10 10 10 10

S/S strait bar cable pull 31kg 10 10 10 10

-db skullcrush 8kg 10 10 10 10

S/S db curls 10kg 6 6 6 6

-overhead tricep press 15kg 10 8 10 8

S/S db hammer curls 9kg 8 8 8 8

-tri rope pdown 20kg 15 15 15 15

-isolated bicep curl mach 14kg 10, 18kg 10 10 8

Diet:

8AM 1/2cup oats 1 scoop pp

11AM 1 can tuna, 4 cornthins

110PM 90g chicken, 100g veges, 100g kumara TB sweetchilli

350PM 1 pshake

540PM 1 pshake

740PM 1 tb ceres pb

940PM 1 JHC

ran outa chikn grr...

Oh! saw physio tonight...

Smalls Road To Recovery is COMPLETE!

:grin: :grin: :grin:

now its Smalls Journey To NZFBB Auckland Champs

[teamfatboy]

Thursday April 17thOh! saw physio tonight...

Smalls Road To Recovery is COMPLETE!

:grin: :grin: :grin:

now its Smalls Journey To NZFBB Auckland Champs

\:D/ \:D/ \:D/

Great news!

[poos_n_wees]

:ditto: Congrats!

[Small]

hehe thanku thanku

stoked i am

Friday April 18th

Exercise:

PM: Shoulder Wo

-db sh press 10kg 10 8 6 8 8

-b/b UR Row 25kg 8 8, 22.5kg 10 8

-lat raise 5kg 10 10, 6kg 8 6, 5kg 8, 3kg 20

-mach sh press 23kg 10 10, 27kg 8, 23kg 6

-fwd raise 7kg 8 8 8 8

S/S hanging knee ups 10 10 10 10

Diet:

810AM 1/2cup oats, 1 scoop pp

1030AM 100g chicken, 1xpack mini wheel rice cakes (75cals)

235PM 100g chicken, 1xpack mini wheel rice cakes (75cals)

540PM 1 pshake

740PM 1 TB ceres pb

950PM 1 JHC

the packs of mini rice cakes are sooo yum!! 18g in the pack (about 20 mini rice cakes), and i had sour cream n chives flavour. so like eating lil chips.

got netball this entire weekend sat n sun grading. unfortunately this year we've been put into the senior grade :x which means instead of playin girls my age, i hav to play 25 year olds etc ...

o n so glad skools over for the term, eagar for the holis to get stuck into training n diet, without the hassle of having to deal with skool...

AND on the upside wen i go back il be less than 8weeks from comp

:grin:

[teamfatboy]

hehe thanku thanku

stoked i am

Yoda you are. Backwards you talk - but good luck with the senior-grade and the comp!

[Mike Zero]

Thursday April 17thOh! saw physio tonight...

Smalls Road To Recovery is COMPLETE!

:grin: :grin: :grin:

now its Smalls Journey To NZFBB Auckland Champs

Good stuff.

Nah, it should be "Small's Journey to training with Mike Zero"

[biggurl27]

Noice just read your whole journal very cool. Just new so interesting to see what you have accomplished well done! What weight are you at now, looking and feeling great I bet?

[Big_J]

Nah, it should be "Small's Journey to training with Mike Zero"

ahhaha shes trying to lose weight :pfft: :pfft:

[Mike Zero]

Nah, it should be "Small's Journey to training with Mike Zero"

ahhaha shes trying to lose weight :pfft: :pfft:

Good one :doh:

[Small]

ahh i jus woke up from a 1 n 1/2 hour sleep. naps are brill !

Yoda you are. Backwards you talk - but good luck with the senior-grade and the comp!

hehe. wel had the first day of grading today, won the first game 22-11, the second game was a tie 21-21...

and hehe...i was voted in as captain :oops: :grin:

Nah, it should be "Small's Journey to training with Mike Zero"

well well mr Fry im not sure if it will b this xmas aktualy, mre like 2009. but arent u jus the talk of the town, saw hineora and uncle on tuesday, we wer in my bros car n they hassling me from the back seat "do u know him?" "how do u know hm?" yaahh yahh haha... dam bebo

Noice just read your whole journal very cool. Just new so interesting to see what you have accomplished well done! What weight are you at now, looking and feeling great I bet?

hae, thanks . glad the shoulder has healed. two very intense netty games today, and had no trubles with it. last weigh in (on sun) afta a huge cheat day i was 61kgs. i have another weigh in on mon. im pretty pleased with how its going, exactly 10weeks to the day, bf % im not shure, prob about the 18% mark maybe a bit lower (going off how it was last year) so excluding water, about hmm 6-8kgs to go, but trying to bear in mind, id prob, wel i hope, have more muscle than last year (even tho ive had my ups n downs :wink:)

if you (as a fellow female 8)) have anything to add, please feel free...

ahhaha shes trying to lose weight

i should stae away from u then ? :pfft:

Saturday April 19th

Exercise:

AM:

Cardio: 2 x intense 40min netty games @ centre

+1 hour warmups for each game

Diet:

810AM 1/2cup oats, 1 scoop pp

1030AM 1 can tuna

1240PM 1/2cup oats, 1 scoop pp

320PM 1/2 cup oats, 1 scoop pp

620PM 150g chicken, 300g vege TB sweetchilli sauce

9PM JHC + drinks of pepsimax/cokezero

[teamfatboy]

ahh i jus woke up from a 1 n 1/2 hour sleep. naps are brill !

hehe. wel had the first day of grading today, won the first game 22-11, the second game was a tie 21-21...

and hehe...i was voted in as captain :oops: :grin:

Well done! - all the training will help keep the team in line :grin: :grin: :clubbed:

[Small]

Well done! - all the training will help keep the team in line

thanks poorthings...if they think im angry now wait till im a month out from comp :twisted: :twisted:

Sunday April 20th

Exercise:

AM: cardio: 2x netball games [1ST]

+ 2x 30mins warm ups

Diet:

745AM 1/2cup oats, 1 scoop pp

1230PM 1 bowl white rice + teriyaki chicken

415PM 80G chicken, 1 pack mini wheels rice cakes

745PM 150G chicken, 200G veges, TB sweetchilli

930PM 1 JHC

[Mike Zero]

Nah, it should be "Small's Journey to training with Mike Zero"

well well mr Fry im not sure if it will b this xmas aktualy, mre like 2009. but arent u jus the talk of the town, saw hineora and uncle on tuesday, we wer in my bros car n they hassling me from the back seat "do u know him?" "how do u know hm?" yaahh yahh haha... dam bebo

Lol, what'd you say?

I said to Hinz we were on the same weights site.

Hope your story doesn't conflict, else you'd be feeling preeeeetty silly :pfft:

[Small]

Lol, what'd you say?

I said to Hinz we were on the same weights site.

Hope your story doesn't conflict, else you'd be feeling preeeeetty silly

um. yeah. weights site... thats wat i said too ... :oops: :shifty:

haha. ofc

Monday April 21st

Exercise:

AM: 40min walk

PM: Back Wo

-tbar row 20kgs 10 10 8 6

S/S db standing rows 9kgs 8 8 8 8

-1arm db row 17.5kg 8 7 6 8

-lat pulldown 75lbs 8 8 8 8

-b/b bend over row 25kgs

-situp w 8kg db on swissball 50, 25 25

-seated row 59kgs 8 8 6, 52kgs 10

10 mins cardio (bike lvl 6, 56cals)

Diet:

950AM 1/2cup oats, 1 scoop pp

1250PM 1 can tuna, 1 bag mini wheel rice cakes

340PM 1 can tuna, 1 bag mini wheel rice cakes

7PM 150g chicken, 300g vege, TB sweetchilli sauce

930PM TB ceres PB

Weigh In: 61.6kgs

average w.o today. pretty peeved bout weigh in, higher than i was previously on electronic scales (but on manual scales i was a shade over 60, about 60.5). ehhh... we'll see.

o.n brought a 32inch plasma tv today. comes on wednesday. stoked 8)

[poos_n_wees]

hehe. wel had the first day of grading today, won the first game 22-11, the second game was a tie 21-21...

and hehe...i was voted in as captain :oops: :grin:

Captain! Bummer about being in the senior grade.. but by the sounds of it, you guys are carving up in the grading :nod:

Wrt the scale weight.. water maybe? Do you take progress pics as well ?