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VC in 2011

VampireChick

By VampireChick
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VampireChick Senior member

VampireChick

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Friday - Legs

10 min X-Trainer level 12

Leg Extentions 15 x 10kg (warm up), 12 x 43kg, 10 x 47kg, 8 x 54kg

Leg Press 12 x 60kg, 8 x 80kg, 6 x 100kg

Seated Leg Curls 12 x 30kg, 8 x 35kg, 6 x 40kg

Lunges Gym length with 7kg in each hand x 2

I felt the burn today, especially with the leg extentions. I'll start doing squats next week :)

M1: PB post workout

M2: 1C Oats, Scoop PP

M3: Chop Chop, Steamed Veg and 1C Rice. Green apple.

For the rest of the day the plan is:

M4: P.shake

M5: Dirty kebab - yes that's right. Meeting the bf for dinner before movies but at least I'm being honest.

M6: P.shake

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VampireChick Senior member

VampireChick

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Monday - Chest and Triceps

BB Chest Press 15 x 20kg, 12 x 30kg, 8 x 35kg, 8 x 35kg

DB Flyes 12 x 8kg, 8 x 10kg, 6 x 12.5kg

Cable Cross Over 12 x 10kg, 8 x 15kg, 6 x 20kg

Bench Tricep Dips 15 dips x 3 sets

Tricep Pulls 12 x 10kg, 8 x 15kg, 6 x 20 kg

Have a new meal plan from my trainer so very excited. She has me eating before my workouts now which is a huge change for me. I'm so used to working out on an empty stomach. So this morning I had oats and PP an hour before working out, and a banana+pp+milk smoothie directly after my workout (Loads of ice to keep it chilled in the locker).

Definitely delish but feeling a tad queasy (my body obviously getting used to it). But not as ravenous with my hunger which is awesome.

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Chillicat Senior member

Chillicat

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Yeah, you look super lean to me. Unfortunately I don't have a clue about body fat, as I've never been measured, but I'll be interested to see what mine says once my Tanita scale arrives (I hope this Saturday), as I'm definitely not as lean looking as you.

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Mr_Krabs Member

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Yeah, you look super lean to me. Unfortunately I don't have a clue about body fat, as I've never been measured, but I'll be interested to see what mine says once my Tanita scale arrives (I hope this Saturday), as I'm definitely not as lean looking as you.

Just be careful how much you believe what the tanitas tell you, they are good for relative differences if all factors are equal (hydration levels, level of activity prior to measurement etc.)

VC is a good example of how wrong those things can be sometimes :?

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VampireChick Senior member

VampireChick

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Yeah, you look super lean to me. Unfortunately I don't have a clue about body fat, as I've never been measured, but I'll be interested to see what mine says once my Tanita scale arrives (I hope this Saturday), as I'm definitely not as lean looking as you.

Cheers for that :)

Yeah as Mr Krabs says, be careful with the Tanita scale. Only two weeks ago it told me I was 33% bf, then I had a skinfold test which told me otherwise.

Would be curious to know how you go though :)

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rose Veteran member

rose

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Just be careful how much you believe what the tanitas tell you, they are good for relative differences if all factors are equal (hydration levels, level of activity prior to measurement etc.)

VC is a good example of how wrong those things can be sometimes :?

Agreed. I once hopped on two different brands as a test. One reading was 30% BF and the other was 19%.

Put your cooked chicken breast on them and see what the reading is, heh :pfft:

Scales are good for weighing food. Not so good for people IMHO...

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Chillicat Senior member

Chillicat

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Crikey! that's all good to know. Ah well, I've ordered one anyway, since I don't own scales at home and tend to weight at odd times at the gym rather than first thing in the morning on empty stomach which has always been my ideal. I can at least use it for personal comparative purposes (only first thing in the morning use).

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VampireChick Senior member

VampireChick

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Tuesday - Legs

Had a session with my PT tonight so went through some new exercises (well some I haven't done in a few months). So we kept the weights quite light with higher reps and worked more on my technique. Kinda the same leg exercises as I usually do bit different variation. Still felt the burn though!

Leg Extensions 12 x 15kg, 12 x 20kg, 12 x 25kg, 12 x 30kgs

Narrow SM Squats 12 x 20kg, 12 x 25kg, 10 x 30kg

DB Lunges - Box 12 x 6kg, 12 x 6kg, 12 x 7.5 kg

Lying Leg Curls 12 x 5kg, 12 x 5kg, 12 x 5kg

Good Mornings 3 x 12 BW

Also on a new nutrition plan from the PT. It's going pretty well but find I'm still a bit hungry in between. Been filling up on water and green tea to make up for it.

M1: 1/2 C Oats + 4 Egg Whites + Scoop PP

M2: 80g Chicken, 1C Steamed Veg

M3: 185g Chop Chop + 120g Kumara + 1C Steamed Veg

M4: 4 Egg Whites + 1 Yolk

M5: Protein Shake + Banana (Post workout)

M6: Lite Cottage Cheese 100g + Scoop PP

I'm gonna have the best sleep tonight \:D/

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rose Veteran member

rose

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Um......I did 2 :oops:

Zomg, that's fucken awesome!

But hey, practise makes perfect right?

Remember, there are some muscled guys out there who can't even do one. So you're already ahead. Go hard :nod:

If anyone gives you shit, tell them The Red Meat God will clog their arteries :pfft:

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VampireChick Senior member

VampireChick

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Thursday - Back

I did those pull ups on a cardio session yesterday, tried to give them another go today but could only pull myself halfway this time (TOTAL FAIL!!). But it's only made me want to master these things so will be working on them from now on.

Seated Row 12 x 26kg, 10 x 33kg, 8 x 40kg

SM Bentover Rows 15 x bar (5kg?), 12 x 10kg, 8 x 20kg, 6 x 30kg

Lat Pulldowns 12 x 26kg, 10 x 33kg, 8 x 40kg

BB Bicep Curls 12 x 15kg, 10 x 17.5kg, 8 x 20kg

Concentration Curls 12 x 7kg, 8 x 7kg, 8 x 8kg

Body is feeling really good today - nice buzzy feeling all over. Love when that happens.

Meals yesterday:

M1: 1/2 C Oats, 4 egg whites, PP

M2: 80g Chicken, 1C Veg, 1C Kumara

M3: 185g Chop Chop, 1C Veg, 1C Rice (High carb day)

M4: 100g Chicken, 2C Veg

M5: 4 egg white, 1 yolk, PP (This is now my fave meal)

Two more sleeps until snowboarding! \:D/

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