FB's Journal - PIBBA in Sept 05

[Growth]

so I may need to book another deep tissue massage this week....

Ohhhh, my aching muscles could do with a bit of that. How much do you pay?

[foxybrown]

It is really good I pay $25 for 30mins through my gym so its not too expensive..

Update for today:

11am: Pear, Naked Bar, Lite Yoghurt, fish oil

2pm: Chicken, Soup with Kumara, Pumpkin, Carrot & Courgette, fish oil

4:30: Powercrunch bar

5:15: Cardio - 50mins

28mins Treadmill, Incline 10, Speed 6

22mins Bike, Hill, Level 8

Abs & Stretching

7:00: Salmon & Veges

8:30: Protein Ball

Water today - 3L

My Ipod was playing up today One minute I was listening to Metallica, the next silence!! It just shut itself down and when I turned it back on, I couldn't select anything - had to put up with the lame music video clips on the tvs at the gym, volume wasn't very loud so I couldn't hardly hear anything. Really sucks when I don't have any music to listen to during cardio :evil:

[foxybrown]

Tues: Back & Abs (session with trainer)

6:15am - Slimfast capsule

6:30am - 4min warmup on bike

BACK:

Lat Pulldowns:

(not sure of weights - wasn't paying attention!)

1st set - warmup, 15 reps

2nd set - 15 reps

3rd set - 15 reps

Straight arm pulldowns:

18 x 15

24 x 12

24 x 5

18 x 5

Cable one arm row:

30 x 10

30 x 10

30 x 10

Deadlifts (Smith Machine):

BB - 3 sets of 15

Abs

Shoulder is still not right so I couldn't do certain exercises like the Incline TBar row which I love doing! So that was a bummer... Got another deep tissue massage at 12 today. Hopefully this will sort out my shoulder - if not, I'll be investing in some sessions with the Osteo.

7:15am Oats, Protein, Peaches, fish oil, multi

[Growth]

It is really good I pay $25 for 30mins through my gym so its not too expensive..

If only my gym had such luxuries, damn cheap ass gym :x

[foxybrown]

Had night off the gym last night.

Today:

5:30am Slimfast capsule

6am: Trainer session for Chest & Biceps:

Chest:

DB Incline Flys/Press:

Warmup set - 5kg x 15

7.5kg x 12

7.5kg x 12

Smith Machine Press:

BB x 15

BB & 5kg x 15

BB & 7.5kg x 12

BB & 5kg x 15

Decline DB Press:

5kg x 12

7.5kg x 12

7.5kg x 12

Biceps:

21s

3kg - warm up set

5kg x 2 sets

Cable curl:

18 x 15

24 x 12

24 x 12

Rope curl:

18 x 12

24 x 12

Cardio - 20mins Treadmill, Incline 10, Speed 6

Shoulder is still sore so had to lift light today. Quite frustrating really! I've been told not to do any shoulder weights this week so hopefully I'll be able to next week! Overall, training is going good - same with the diet. Looking forward to seeing my nutritionist this Friday

[foxybrown]

Wed cont'd..

Diet

7:15am - Oats, Protein, Peaches, Fish oil, Multi

11:am - Naked Bar, Pear, Lite Yoghurt, Fish oil

2pm - Chicken Soup with chicken, kumara, pumpkin, carrot, Fish oil

3:45pm - Sculpt bar

5:15pm - CARDIO

Treadmill - 30mins, Incline 10, Speed 6

Bike - 20mins, Level 10, Hill

Abs & Stretching

7:15pm - Steak & Veges

8:30pm - Protein Ball & Jarrah Hot Choc

Took a couple of Anti-inflammatories before bed (oralflam) for my sore shoulder

[foxybrown]

Thursday: Cardio

5:30am - Slimfast

6:00am - 30mins Bike, 20mins Treadmill

Abs & Stretching

7:15am - Oats, Protein, Peaches, multi, fish oil, coffee

10:45am - Naked bar, pear, lite yoghurt, fish oil

2:00pm - Chicken soup with chicken, kumara, pumpkin, courgette, fish oil

3:45pm - Sculpt bar

5:15pm - Cardio, 20mins Bike, Hill, Level 10

30mins Treadmill, Incline 10, Speed 6

Abs & Stretching

7:00pm - Protein Ball

8:00pm - Chicken & Veges, tbsp sweet chilli sauce

Water - 3L

[foxybrown]

Friday (YAY!!)

6am: Slimfast

7am: Trainer session - LEGS

10min warmup on Rower

Leg Extensions:

45kg - 5 sets of 15

Leg Press:

50kg x 20

100kg x 15

120kg - 3 sets of 15

Lying Ham Curl:

25kg - 5 sets of 15

Superset: Lunges & Frog (Swissball exercise):

Lunges - 4 sets of 20

Frog - 4 sets of 20

Warmdown - Treadmill 10mins

Stretching

Post workout - Sculpt bar (was starving!!)

9:15am Oats, Protein, Peaches, fish oil (forgot my mulit!!)

Rest of today...

11am: Naked bar, Lite yoghurt, pear, fish oil

1pm: Appt with Nutritionist

2pm: Chicken soup (chicken, kumara, carrot, mushrooms), fish oil

4pm: Powercrunch bar

I may or may not do cardio after work today....legs are feeling pretty tender. Will see how I go

[jono]

looking good FB. keep up the hard work

[kenzie chic]

let us know how appt with nutritionist goes. Keep up the hard work - lookin good

[foxybrown]

No cardio after work today - whole body is sore and I'm feeling pretty tired so leaving cardio sessions for the weekend.

Well, the appt with my nutritionist went ok. I've had a loss - now 64.35 kgs, 27% b/fat, lean mass is now 47 kgs. So far so good except my fat loss is still rather slow :? Not sure why - nutritionist thinks it may be a thyroid prob so I'm going to see my doc tomorrow for a check up.

My diet has now been stripped of dairy and sodium, so looks like chicken, fish and veges will be on the menu for the next couple of weeks! I seem to be losing interest in food lately - must be the downside of being on a BB diet.

Anyways, I feel that I am on track although the fat loss is at a slower rate than most.

[foxybrown]

Monday:

6am: Legs session with trainer:

5min warmup Bike

Leg Extensions:

3 sets of 15

Bench Lunges:

3 sets of 12

Cable leg exercises:

3 sets of 15 on each leg

Wide legged squat (Smith Machine)

3 sets of 15

Cardio - 30mins Treadmill

7:30am Oats, Protein, Peaches, multi, thyroguard

Legs are definitely feeling stronger which is a good sign. Cardio was pretty non-existent over the weekend. Felt like I needed a break - my whole body was really sore. Took second set of pics last night - can really see the changes in upper & lower body. I have really improved and muscle is starting to show - still have body fat to lose which I'm confident will come down in the next couple of weeks. My nutrionist mentioned last week that I may have a thyroid problem and has asked that I monitor my temperature each morning, so I'll be off during lunch today to get a thermometer to measure this. I'm hoping that she is wrong!! She has recommended that I take Thyroguard daily at breakfast, lunch and at dinner.

Diet for today will be as follows:

10:30am Naked Bar

12:30 - Chicken & Veges, 2 fish oil, thyroguard

3:30 - Pear, 2 - 3 Leppin thermos

5:30pm - CARDIO (45-50mins)

7pm - Chicken/Fish & Veges, 2 fish oil & thyroguard

8:30 - JHC

9pm - Posing routine practice for at least 30mins or so

[tallulahangie]

Foxybrown, how tall are you?

[foxybrown]

5'5

[foxybrown]

At my last appt with my nutritionist she asked me to take my temperature every morning before I get up so I dutifully got a thermometer last night. She also asked me to get on the scales every morning at the gym - will be doing this every day until I see her this Friday.

Today's temp: 36.0

Weight: 63.80 kg

Tues: CARDIO:

6am - 30mins Treadmill, Speed 6.0, Incline 10

5mins Rower

15mins Bike

Abs

Diet:

7:30am Oats, Protein, Peaches, coffee, multi, thyroguard

Plan for rest of today:

10:30: Naked Bar

12:30: Chicken & Veges, 2 x fish oil, thyroguard

3pm: Pear, 2 - 3 thermos

6pm: Fish & Veges, 2 x fish oil, thyroguard

[Varven]

FB,

How did the thyroid test results go ?

I had a major problem losing weight as well in the past. No matter how hard I tried I couldnt burn it.

What finally worked was going crazy at the weights, I believe it created a fair bit of muscle mass which drastically increased my resting metabolism.

Have you thought of adding in any other components to give you an edge, I.E. green tea or caffeine.

Maybe 3 days a week go through about 1.5 lts of green tea and 3 days a week supplement with 100mg caffeine 2 hours apart 3 or 4 times a day ?

[foxybrown]

haven't been to the doc as yet - my nutritionist has advised me to take my basal body temperature readings every morning. She gave me some info as to why I should monitor this:

"Body temperature affects the metabolic rate and is largely determined by hormones secreted by the thyroid gland. Therefore the functioning of the thyroid gland can be determined by simply measuring basal body temperature. It should be between 36.4 C and 36.7 C".

Forgot to take mine this morning - yesterday morning it was 36.0 C.

As for caffeine, I'm not really taking anything - although, she did recommend that I take Leppin thermos daily which I have been doing for the last 3 weeks or so.

[foxybrown]

Wed:

Back & Cardio...

5:30pm: 10min warmup on bike

Lat Pulldowns:

40 x 12

50 x 10

60 x 6

50 x 10

TBar Row:

BB & 5kg x 12

BB & 10kg x 12

BB & 10kg x 12

Straight arm pulldowns:

3 sets of 12

DB Rows:

10kg x 12

12.5kg x 10

12.5kg x 10

Deadlifts (Smith Machine):

3 sets of 12

Cardio: 30mins treadmill, incline 10, speed:varied bet 6 & 6.3

20mins bike, level 10, hill

Abs & stretching

[foxybrown]

Thurs:

Temp: 35.8

Weight: 63.65kgs

Shoulders & Triceps - Trainer session

6am: 5min warmup on bike

One arm DB press on Swissball:

3 sets of 15 (slow controlled movement)

Double arm front raise (using cable):

3 sets of 12

Superset: One arm tri curl & one are tri extension:

Using cable m/c

3 sets - 10 reps for each exercise

Superset: Double bent over tri extension using DB & lying tri extension:

3 sets - 15 reps lying tri extension, 10-12 reps bent over tri extn

Cardio: 10mins on bike, 20mins treadmill

[jono]

solid couple workouts fb

[Growth]

What can be taken from the low basal body temps? Does it indicate that your thyroid is not producing enough hormones?

I think i read in another thread that you are taking a thyroid health supplement, what exactly does it do and have you seen any results from it yet ie increase in body temp?

[foxybrown]

Temp: 36

Weight: 63.35kgs

7am: Trainer session, LEGS:

10mins bike, 5mins rower

Leg extensions:

45kgs - 2 sets of 12

55kgs - 3 sets of 12

Superset:

Walking lunges (no weight)

Leg press:

100kgs - 1 set of 15

150kgs - 2 sets of 12

Superset:

Lying leg curl (swiss ball) - 3 x 15 reps

Seated leg curl - 90, 3 x 12 reps

Frog (swiss ball), 3 x 20 reps

10min cooldown on bike

Not feeling 100% today - feeling really rundown and fluey. Will rest over the weekend. Saw my nutritionist today and the appt went well. She's recommended that I continue to monitor my basal body temp until my next appointment.

[foxybrown]

Mon:

Temp: 35.7

Weight: 63.55kgs

Feeling heaps better today - had a good rest over the weekend, back in to it today...

5:45am - slimfast

6am - Chest & Biceps workout

Incline Flys - superset with Incline press

3 sets of 12

Incline Chest Press;

3 sets of 12

Bench Press:

3 sets of 12

21s:

3 sets

Rope curl:

3 sets of 12

Cable curl:

2 sets of 12

20mins cardio on treadmill

[jono]

keep it up FB.

[foxybrown]

Tues:

Temp: 35.03

Weight: 64.01kg

5:45am slimfast capsule

6am: Shoulders & Triceps

5min warmup on bike

One arm db press on swissball:

1 set of 15

2 sets of 12

Lat raises:

1 set of 15

2 sets of 12

Upright cable row:

3 sets of 10

Superset Tricep cable curl & one arm tri pressdown:

2 sets of 10 for each exercise

Superset Incline tricep db extension & tricep dips:

3 sets of 12 for each exercise

Cardio- 30mins treadmill, speed 6, incline 10

Abs & stretching

8am: Oats, Protein, Peaches, multi, thyroguard