It's serious business!!

[won'tquit]

God forbid - Quit! Who me??? NEVER!!!!

Your comments are really helping, so thanks heaps!!!

My last post was Thursday so I have some catching up to do. Friday is a no weights day instead it was my run/walk hill circuit in the morning. Next week I am going to make a conscious effort to mix my cardio up a bit. At my gym they are running SWAT in a couple of weeks (sprints, hill running, strength work etc) I am thinking about signing up. It runs for 6 weeks, two mornings a week and you are apparently pushed to your limit. I think it would be great for fat burning - any thoughts?

Saturday morning - surprise* I did my walk/run circuit again but I added in an extra loop, which involved a lot of stairs, the legs were screaming!!

I met with my trainer in the afternoon and we did measurements and the all important fat tests. I don't remember my exact percentages but I had definitely lost body fat and gained muscle. My Bf is sitting at around 18%, which I was assured is OK for where I am at - five months out from competition.

Weights for Saturday:

Straight arm pulldown 4 x 12 17 .5kg

DB Lying Row 4 x 8 15kg DB

Reverse Grip Lat Pulldown (shoulder width grip) 4 x 8 40kg

Assisted pullups(shoulder width grip) 4 x 6 26kg

Decline Tricep Extension 4 x 12 15kg BB

Incline Tricep Extension 4 x 10 slow and controlled 15kg BB

Close grip Incline Bench Press 4 x 8 5kg (sounds wimpy but count the bar.....please)

Was a great workout, felt really good!!

I have a bit of a dilemma. Ever since staring this whole process, dieting and training I am struggling to get a good nights sleep. It doesn't help that I am up and down to the bathroom about five times a night.....CRAZY!! (I drink 1.5lites during training in the evening from 6pm -7pm and then a shake etc so probably about 2 litres between 6pm -9pm). So if anyone has any magic remedy or ideas that might help I will be in your debt for ever. At the moment I am only manage to get about 4 -5 hours of decent sleep......not good people!!

EEkkkk have to run, will post again tomorrow.

J

[Small]

My Bf is sitting at around 18%, which I was assured is OK for where I am at - five months out from competition.

s'alllll good!!! thats like 11weeks for me

[bigdogbob]

Hey won'tquit good journal..I know what you mean about the toilet at the moment..I think its the heat i have been getting up about every hour too :doh:

In terms of your comp I started as a novice physique in the day of under 52kgs and came in at about 50kgs - too low imo.If you can you want to come in as close to the weight boundary as possible because otherwise there's kgs of muscle you could have been showing off. don't try to come in way under..tends to leave you looking scrawny too i found.

Anyway keep on at it it's worth it once you get up on that stage looking great. :grin:

[teamfatboy]

Ideas? Don't drink so much :grin:

But seriously, push the fluids during the day before you get to the gym. It's been said that if you need to drink, you're already somewhat dehydrated.

What's your diet look like from midday onwards? There may be some refinements, like casein powder (versus whey) which can help with sleep.

As for the SWAT - interesting...if it's Hi intensity intervals, it would be better for fat burning than steady-state lower-intensity cardio. But if it's continuous cardio at 80% Max HR or better, that can actually work against building muscle. Sure, you'd probably lose bodyfat, but probably some lean muscle mass too...think about the difference between a sprinter like Usain Bolt and a 10k or marathon-running stringbean.

Do you use a HR monitor for cardio? I prob sound like I push these as a tool, but they're a good gauge of how you're going.

[won'tquit]

What's your diet look like from midday onwards? There may be some refinements, like casein powder (versus whey) which can help with sleep.

As for the SWAT - interesting...if it's Hi intensity intervals, it would be better for fat burning than steady-state lower-intensity cardio

At 2pm it's the stock standard chicken, brocolli and 1/4 cup brown rice and then at 5pm I have a smoothie - blueberries, yoghurt, milk, protein powder. I am drinking pretty consistenly throughout the day - possibly 2 .5 litres before I hit the gym.

I did a bit more investigating into the SWAT and it is Hi intensity intervals - so I think it would be perfect!!

Ok so now to Sunday's training. It was my last day of my four week programme.

Chest

Warm up 2 x 12 on cable crossovers 7.5kg

Triset: 4 x 8 each exercise

Incline DB Press 12.5kg DB (last week I was only doing 10kg DB )

Incline DB Flyes 9kg DB

Incline Alternate DB Press 10kg DB

DB Pullovers 10 then 3 x 8 15Kg DB

Push ups off the Bosu ball (one hand on the round top of the Bosu,one hand on the floor) 4 x 15 off each side. This exercise was still as hideous as last week.

Finished off with 20 minutes on the cycle.

Today no more coke zero is permitted to pass these lips until after the competition. Ohhhh it is going to be a fun day!!!

J

[Small]

WTH

no more coke zero??? ure 5months away from ure show

thats nazi stuf rite there

[warrior14th]

strange call re the coke zero

I drunk it up untill 2 days before comp

whats the rationale behind that wq?

[TheGus]

Ugh, Coke Zero is fucking horrible anyway. :puke:

[won'tquit]

Ugh, Coke Zero is fucking horrible anyway. :puke:

*GASP* It is not blood that runs through my veins it is coke zero!

Interesting comments - it was my trainer who said no more coke zero. To be fair I only have a can a day and my water intake is really good. Maybe she secretly doesn't like me and wants me to suffer unduly. I should learn to ask more questions. So the general consensus is I should still be able to drink coke zero. I love these forums!!

[biggurl27]

I was also thinking WTF :grin: :pfft: Man if its only one per day I'd sneak it, I would have the odd one right up until a couple of weeks before comp, its crap ass shit but nice to have a treat and its not going to kill ya right?

[Gym rat]

I don't mind coke zero from time to time plus I enjoy it when I drink it.

[AgentOrange]

I don't mind coke zero from time to time plus I enjoy it when I drink it.

what else do you do with it :shock: :shock:

[GreekAdonis]

I don't mind coke zero from time to time plus I enjoy it when I drink it.

what else do you do with it :shock: :shock:

[teamfatboy]

I don't mind coke zero from time to time plus I enjoy it when I drink it.

what else do you do with it :shock: :shock:

Answers I really don't want to know about #617.... :pfft:

[won'tquit]

It's official the coke zero stays!!

I have been trying those fruit teas, I bought almost every flavour the supermarket had to offer and so far each one I have tried has made me gag......blahhh!!! So they are out!!

Workout for Wednesday

Back

Bent over DB rows 4 x 6 15kg DB/ 17.5kg DB

Close grip assisted pullups 4 x 8 26kg

Cable row using rope handle 4 x 8 45kg

Reverse grip lat pulldown 4 x 8 45kg

Back Extensions 3 x 15

Finished off on the cycle 60 minutes at L8 .

Tonight I am training legs - I have to mentally prepare for this one because it is going to be a killer.

J

[biggurl27]

Dilmar Green tea with jasmine is nice and twinnings lemon twist, the rest are pretty rank

[won'tquit]

Thanks BG! I'll give those a try before I completely red card the herbal teas.

[marky65]

If you are having problems sleeping still. Have one of the dilmar green teas before you go to bed.

It may do the trick for you and its a good fat burner. :nod:

[won'tquit]

I know it's Monday, but I need to back track to Friday's session - sorry!

Legs

Deadlifts from floor 4 x 8 30kg/35kg/40kg

First time lifting 40kg, so I was quietly pleased. With it being so hot and me so sweaty I found it really hard to maintain grip on the bar. Maybe I need to look into those hand strap thingies.

Front squats 1 1/2 reps 4 x 8 10kg

This was my first time ever doing these and it took me a while to get use to the technique. I started off with just the bar and then I added 10kg. Really gets your quads.

Plie stance squats with BB on back 4 x 12 20kg

DB Deadlifts 4 x 8 12.5kg/15kg

Calf Raises off leg press machine 4 x 15 40kg

Finished off with 10 minutes of walking lunges on the treadmill.

This has been my hardest workout to date - Saturday was a very slow moving day for me, but I did manage to drag my arse to the gym again for chest and triceps.

Triset 1 - 4 sets 8 reps each

Swiss ball chest press 12.5 kg/15kg

Swiss ball flyes 9kg/10kg

Swiss ball alternate DB press 10kg

Triset 2 - 4 sets 8 reps each

Close grip bench press 5kg

lying DB overhead extension 15kg

Tricep dips with 15kg plate on lap

Superset to finish off

cable crossovers 3 x 15 7.5kg

Full push ups

Late afternoon I did a brisk walk for 60minutes (body was still pretty stiff and sore from Fridays workout).

No weights on Sunday but I did a spin class. Not one of my smartest decisions. My legs were burning the whole time and wanted to leave after about 6 minutes.....but couldn't.

It was a hard week for me eating wise. Thank God I have brought coke zero back into my life otherwise I think that I would have been a complete wreck. I have definitely noticed the smaller portions and am missing dairy. But not complaining because I know that it will all be worth it in the end.

J

[biggurl27]

Hey J, if you are missing dairy you should talk to your nutritionist and possibly have 1 small piece of cheese or equivalent (and/or peanut butter) 1-2 per week. Its good to have fat once per week or cycle every 3rd day. In addition to 1 x 150gm steak or salmon steak per week.

Your body will adjust to your present diet so good to mix it up a bit and your body needs fat. You having flaxseed oil or anything? Also as your diet is becoming quite restricted try to mix it up a bit so you aren't eating the same thing every day i.e. salad instead of brocolli or green beans, fish/tuna rather than chicken or egg whites in an omlette. For dressing use cider vinegar + flaxseed oil, its yum and good for you.

[won'tquit]

Thanks BG that's great advice. I have a tsp of ground almonds in my morning oats and then flaxseed oil in my water smoothie late afternoon - but a piece of cheese once a week sounds heavenly, as does a salmon steak!! I do need to make more of an effort to mix up my food - I have been pretty regimented about it.

[teamfatboy]

Now that is def serious business...sounds like a real intense weekend's worth of workouts you put yourself thru - well done!

I like spin for that very reason - once you're in there, it's really hard to leave!.

Good work, keep it up! :clap:

[won'tquit]

Now that is def serious business...sounds like a real intense weekend's worth of workouts you put yourself thru - well done!

I like spin for that very reason - once you're in there, it's really hard to leave!.

Good work, keep it up! :clap:

Thanks TFB!! Great pic btw! I plan on spinning again tomorrow morning, hopefully I will find it a bit easier than I did on Sunday.

Last night I trained shoulders and biceps. There must have been some issue with the air conditioning because as soon as I walked in I was greeted with an overpowering smell of BO......god it was horrendous! My first thought was this smells like boys (no offence to boys!). Anyway not nice and the heat.....whoa!!

Started off with a standing BB shoulder Press (warm up x 10 reps) then 4 x 6 20kg

Superset of DB front raises and DB side raises 4 x 10 . I manage 7kg DB with the front raises and 6kg for side raises.

Cable bent over raises 4 x 12 3.5kg

Incline DB curls 8 then 4x 6 10kg/12.5kg

BB Curls 4 x 8 20kg

Preacher curls 3 x 8 then 1 x failure set 15kg

Despite the smell, and the heat it was a kick ass workout.

J

[won'tquit]

Last night it was weak point training and core.

Wide grip assisted pull ups 5 x 8 26kg

DB Row 5 x 10 15kg

Incline BB Press 5 x 8 10kg

One arm DB overhead extension 5 x 12 each arm 6kg

I spent the next 30 minutes doing a range of ab and core exercises: Swiss ball crunches, oblique crunches, crunches with the medicine ball, plank, side iso-abs with crunch. I only do abs once a week so I really like to give them a wicked workout.

I'm feeling much better about the diet. If I can get through this week knowing that there is a salmon steak waiting for me on Sunday night then i'm sure this new eating plan will become second nature.

Lastly, this morning I spun like a maniac during spin class - wicked!!

It's a good day.

J

[biggurl27]

Cripes 30 minutes is a lot of abs! :shock: I'm a shocker and do bugger all :shifty: Food is no longer enjoyable in last 2-3 months leading up to comp, just routine and you got to think "I'm feeding the machine", and enjoy other things like black coffee, buy a new dress, shoes, make-up or hanging with mates, dvd or trip to the movies with protein shake in hand and 1 container of chicken and 1 of green beans :pfft: