Vee's Journal

[runveerun]

They sure is! :grin:

No gym today it's my day off, work Christmas party tonight which I'm actually looking forward to as there will be a chocolate mud cake for desert I have been eyeing up!! and a couple a glasses of vino!! So I have been good food wise all day in preperation of tonights on slaught!

[runveerun]

WEIGHTS:

Close grip bench press: 4x7 15kg

DB extension: 4x7 10kg

Weighted dip: B/W 10kg 4x7

BB Curl: 3x7 10kg

DB Curl: 3x7 5kg

Preacher curl: 3x7 7.2kg

Hammer curl: 3x7 5kg each side

BB wrist curl: 3x12 5kg (pb!)

BB reverse wrist curl: 3x12 5kg (pb!)

20min treadmill HIT 8.5km-11.5km/hour

FOOD:

M1: Protein pancake with oats

M2: LF yoghurt scoop protein powder

M3: tuna, veges, ww bread

M4: Postworkout protein shake

M5: tuna, veges

M6: pizza + desert pizza from hell :oops:

desert pizza rocks!

[nat_hull]

Hi Vee - probably a stupid question but what is the 'BFL' programme that you talk about??

[runveerun]

ah ha! It's Body For Life- check out http://www.bodyforlife.com or the nz site http://www.bodyforlife.co.nz

I finished it a few weeks ago it's a 12 week programme of weightlifting basically it teaches you the basics of body building and is great if you are just starting as there is loads of free information- it doesn't cost anything to do and there is prize money too. I really reccommend it, it's been great for me it jump started me into body building.

[runveerun]

Working again today poo! What is it with me and weekends, I eat bugger all on the weekends. Just not stopping and eating like I do at work -although I worked today but I didn't stop to eat at work today hmmmmmmm. I will make more of an effort to eat properly at weekends methinks.

WEIGHTS

Killed the legs today I think it was last nights pizza gave me energy! :wink:

Leg press: 4x10: 130lb-too easy 150lb-better 160lb, 160lb (PB!)

Hack Squat: 4x10: 90lb/100lb/100lb/120lb (PB!)

Leg Extension: 3x10 30lb/50lb/50lb

Lunges: 3x10 14.4kg

Romanian Deadlift: 3x10 34.5kg/34.6kg/40kg (PB!)

Calf Raises: 3x10 130lb/150lb/150lb

One legged raises: 3x10 100lb

Incline crunches: 3x15 BW

Felt really strong today

Walked 4.5km to work and 4.5km back, I did intend to do a road run too but my knees have been sore so I will save that for tomorrow if they are OK.

FOOD:

M1: protein shake

M2: postworkout protein shake

M3: tuna, veges, rice, ww bread

M4: cottage cheese

Not much eating going on here-bad!!!

[nat_hull]

Cool thanks for that I reckon it'll be an awesome place to start -dont really know where to start so some direction will be good! If you dont mind me asking - what made you decide to get into body building?

[runveerun]

Cool thanks for that I reckon it'll be an awesome place to start -dont really know where to start so some direction will be good! If you dont mind me asking - what made you decide to get into body building?

I have dabbled a bit in it over the years and this year has been my 'get serious' year to shift the fat thats been following me around and build some muscle, body building is the only way to re shape your body, cardio just leaves me with a skinny version of myself, weight lifting re shapes.

[runveerun]

ouchy knees hurt today, so I am staying away from gym.

The Christmas food at work has been arriving and I have been good!! I sat eating my oats while everybody else ate chokkie bikkies and doughnuts and mince pies and yummy things!! damnit! There's just boxes of the stuff in the lunchroom waiting to be eaten aaargghh!!

FOOD

M1: protein shake + banana

M2: LF yoghurt, oats, scoop protein powder

M3: tuna, veges, kumura

M4: tuna, 2 corn thins

M5: tuna, veges, ww bread

M6: protein shake

One of my work mates tells me I will die of mercury poisioning from all the tuna I eat! :shock: I wouldn't have though there was THAT much in a can of tuna I do eat alot of the stuff but not THAT much to kill myself surely?!! Does anybody know?

[biggurl27]

Hehe 3 tins what size Vee 185gm? I doubt 3 tins would do anything Laver was having loads more but cut back, Laver do you know how many is OTT?

[runveerun]

yep 185gms 3-4 daily! I'm thinking more like 20kg of the stuff daily and you might be in trouble!!!

[runveerun]

Feeling good today :-) must be all the mercury!!

Walked to work 4.5km and back 4.5km

Treadmill 20mins HIT upped the speed 9-11km/hour woohoo!!

MOST of exciting of all was my Bench press I finally lifted 20kg- I am out of the teens YAY!!!! :dancing: I'm very excited!!!

WEIGHTS:

Cable pressdown: 3x25 20lb/20lb/30lb

Standing tricep extension: 3x25 7.2kg

Bench dip: 3x25 BW+10kg

BB Bench press: 3x7 14.6kg/20kg/20kg (PB!)

DB Bench press: 3x7 10kg each side

Seated DB press: 3x7 5kg each side

Reverse Flyes: 3x7 7.2kg/5kg/5kg each side

M1: protein shake+banana

M2: tuna, oat crackers

M3: tuna, kumura, veges, apple

M4: tuna, oat crackers

M5: postworkout protein shake

M6: protein shake

Feel a bit sick after workout don't like the thought of food so had another protein shake for dinner, will see how the rest of the night pans out food wise.

[runveerun]

5am run this morning, I haven't done that in awhile, thought I'd better get back into it! It was very difficult getting my butt outta bed so early -yawn- but I did it and was relieved when I saw plenty of other nutters running at this ungodly hour.

Road run 30 mins

Walked to work 4.5km and back 4.5km

WEIGHTS

BB Curl: 3x25 7.2kg

Preacher curl: 3x25 5kg

Hammer curl: 3x25 5kg each side

Lawnmower: 3x7 10kg

WG lat pulldown: 3x6 50lb

Captains chair: BW 3x15

There was a queue for the treadmill and bike so ditched doing HIT

FOOD:

There are still chocky biscuits at work in the shape of christmas trees and there are a giant box of sampler aaaaaarrggggg it was so hard trying to ignore them all!!! Will power is hard this time of the year!!! damnit!!

M1: protein shake+banana

M2: LF yoghurt, scoop protein powder, oats, blueberries

M3: salmon,kumura,veges,apple

M4: tuna, oat crackers

M5: postworkout protein shake

M6: Tuna,veges

[runveerun]

errrr took wrong leg workout piece of paper to gym and ended up decreasing my weights by accident oops!! :?

I kept thinking 'this is light' and upping them hmmmm oh well am buggered anyway.

5am 30min road run with the other crazies

WEIGHTS:

Leg Press: 4x12 130lb

Hack Squat: 4x12 130lb

Leg Extension: 3x10 40lb

Romanian Deadlift: 3x12 34.6kg

Lunges: 3x10 7.2kg each hand

Calf raise: 3x12 150lb

One legged calf raise: 3x12 100lb

Incline crunches: 3x15

FOOD:

M1: Protein shake + banana

M2: LF Yoghurt, scoop protein powder, oats, craisins

M3: tuna, kumura, veges, apple

M4: tuna, 2 oat crackers (gagging on tuna now)

M5: postworkout protein shake

M6: tofu, veges

M7: new cassein protein shake before bed- how exciting!!!

[Small]

^^^ 7meals now vee!

sht i beta step my game up !!

[runveerun]

^^^ 7meals now vee!

sht i beta step my game up !!

hee hee, we are the same BF too we have the same goals- is this a competition??!!!! :pfft:

[Small]

hee hee, we are the same BF too we have the same goals- is this a competition??!!!! :pfft:

HAHA!!

it can b if u want it to be.... :twisted: remeba though, apparently im a "tough bitch" :pfft:

[runveerun]

hee hee, we are the same BF too we have the same goals- is this a competition??!!!! :pfft:

HAHA!!

it can b if u want it to be.... :twisted: remeba though, apparently im a "tough bitch" :pfft:

ooooo so I have heard!! :shock: you're on!! :twisted:

[Small]

ooooo so I have heard!! :shock: you're on!! :twisted:

ahaha lies lies i tell you.

so any criteria?? i.e bf drop in so many weeks (or my case months) im heading into a bulk-and your still cutting yes? itl b an interesting comp

[runveerun]

ooooo so I have heard!! :shock: you're on!! :twisted:

ahaha lies lies i tell you.

so any criteria?? i.e bf drop in so many weeks (or my case months) im heading into a bulk-and your still cutting yes? itl b an interesting comp

hmmmm even though you're bulking will you be dropping BF as well? Cause we could make it first one to x amount of BF wins- what not sure yet??!! I am trying to get to 10% BF at the mo and have been sitting on 20% for about a month now!!!! frustrating!! What do you think? :?

[Flamer]

ooooo so I have heard!! :shock: you're on!! :twisted:

ahaha lies lies i tell you.

so any criteria?? i.e bf drop in so many weeks (or my case months) im heading into a bulk-and your still cutting yes? itl b an interesting comp

hmmmm even though you're bulking will you be dropping BF as well? Cause we could make it first one to x amount of BF wins- what not sure yet??!! I am trying to get to 10% BF at the mo and have been sitting on 20% for about a month now!!!! frustrating!! What do you think? :?

Just my 2 cents - but I think 10% is too low for 'everyday life'. It's what most figure girls compete at (+/-). If you want all your friends and family telling you that you look gaunt - go for your life, but I don't think that is the look your after. 13-14% is more realistic.

[Flamer]

Also, unless you have implants, at 10% BF most women are a carpenters dream.........FLAT AS A BOARD!

[Small]

hmmmm even though you're bulking will you be dropping BF as well? Cause we could make it first one to x amount of BF wins- what not sure yet??!! I am trying to get to 10% BF at the mo and have been sitting on 20% for about a month now!!!! frustrating!! What do you think? :?

yes well its very well saying il drop BF on a bulk but i doubt thatl happen . wat about broken down into 3month frames starting next year around early/mid jan. every three months respective BF targets are implemented with an eventual goal.

eg mine would be to be 3kg heavier, and 15-16% BF

so would look like:

Start: 20% LBM idk

Jan-Mar 19 1kg increase

Apr-Jun 18 1kg ^

Jul-Sep 17 1kg ^

Oct-Dec 16 500g ^

but ofc trying to get more BF lost and more muscle gained (but in my case fatlass takes a backseat to gaining muscle)

Just my 2 cents - but I think 10% is too low for 'everyday life'. It's what most figure girls compete at (+/-). If you want all your friends and family telling you that you look gaunt - go for your life, but I don't think that is the look your after. 13-14% is more realistic.

i dont even think 13-14% i know of physique girls on the gear who are Just sitting around there, unless u ecto i think a much more reasonable and more importantly attainable goal is 16%

plus is all dependent on your body shape, i know id look better leaner (i.e 10%) but i found is so difficult just getting to 12%-looking at vee she looks like an endo/mesmo so would be likely to have a progressively slower rate of fatloss. the good thing is though vee, you seem to be eating alot atm which is a godsend when comes to cutting down portions in 'serious' dieting

[runveerun]

hmmmm even though you're bulking will you be dropping BF as well? Cause we could make it first one to x amount of BF wins- what not sure yet??!! I am trying to get to 10% BF at the mo and have been sitting on 20% for about a month now!!!! frustrating!! What do you think? :?

yes well its very well saying il drop BF on a bulk but i doubt thatl happen . wat about broken down into 3month frames starting next year around early/mid jan. every three months respective BF targets are implemented with an eventual goal.

eg mine would be to be 3kg heavier, and 15-16% BF

so would look like:

Start: 20% LBM idk

Jan-Mar 19 1kg increase

Apr-Jun 18 1kg ^

Jul-Sep 17 1kg ^

Oct-Dec 16 500g ^

but ofc trying to get more BF lost and more muscle gained (but in my case fatlass takes a backseat to gaining muscle)

That looks pretty good and sensible!

Just my 2 cents - but I think 10% is too low for 'everyday life'. It's what most figure girls compete at (+/-). If you want all your friends and family telling you that you look gaunt - go for your life, but I don't think that is the look your after. 13-14% is more realistic.

Ah great thanks Flamer! It seems to OK for guys to be at this BF%, but not us girls then Thanks for your input! :grin:

i dont even think 13-14% i know of physique girls on the gear who are Just sitting around there, unless u ecto i think a much more reasonable and more importantly attainable goal is 16%

plus is all dependent on your body shape, i know id look better leaner (i.e 10%) but i found is so difficult just getting to 12%-looking at vee she looks like an endo/mesmo so would be likely to have a progressively slower rate of fatloss. the good thing is though vee, you seem to be eating alot atm which is a godsend when comes to cutting down portions in 'serious' dieting

Yep I am finding it difficult to get past the 20%- mind you I eat alot! Yes 16% sounds much better!!

[runveerun]

Tired today, I am looking forward to a few days off work over Christmas

WEIGHTS

Close grip BP: 4x7 15kg/20kg/20kg/20kg

DB extension: 4x7 10kg

Weighted dip: BW+10kg 4x7

BB Curl: 3x7 12.5kg

DB curl: 3x7 7.2kg -looking at that I could/should do more on the BB curl........

Preacher curl: 3x7 10kg

Hammer curl: 3x7 7.2kg

BB wrist curl: 3x12 5kg

BB reverse wrist curl: 3x12 5kg

20mins HIT treadmill 9km-11km/hour

FOOD:

M1: Protein shake+banana

M2: LF Yoghurt, strawberries+scoop protein powder

M3: tuna, piece vogel bread, veges

M4: veges, eggs

M5: postworkout protein shake

M6: Omlette, veges

M7: cassein protein shake before bed

Swim squad starts back up early January so I will go practice tomorrow morning and get some lengths in, I haven't swum in months so I am looking forward to it, just need to start cycling again too!!

[runveerun]

40 lengths of the pool this morning, glad I haven't forgotten how to swim! It's been awhile!

WEIGHTS:

Leg press: 4x10 160lb

Squat: 4x12 18kg

Leg Extension: 3x10 40lb/50lb/50lb (PB)

Lunges: 3x10 10kg each hand

Deadlift: 3x10 40kg

Calf raise: 3x10 150lb/170lb/170lb

One legged calf raise: 3x10 100lb/100lb/120lb

Wall squat: x10 BW+5kg

Reverse crunches 3x20

Calf raises don't seem right to me, they just don't add up. Pressing 170lb with two legs and 120lb with one. I must be able to do more with two legs!!

FOOD

M1: protein shake

M2: tuna, spelt bread, veges

M3: omlette, veges

M4: Rice cracker, tuna, veges

M5: Postwworkout protein shake

M6: salmon, veges, kumura

M7: cassein protein shake