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VC in 2011

VampireChick

By VampireChick
in Workout journals

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VampireChick Senior member

VampireChick

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Wednesday - legs

Front squat with power bags - 3 sets

Lunges with power bags - 3 sets

Single leg step up - 2 sets

Swiss geg curl - 3 sets

Butt on leg crunch - 3 sets

Leg extension - 3 sets

Sanding calf smith machine - 3 sets

Cable chops - 3 sets on both sides

Floor crunches - 3 sets

Hip thrust to ceiling - 3 sets

We used a range of weights today - trainer is keeping them light at the moment seeing as I'm a new client of his (and he wants to suss out my technique etc). I was pretty wrecked at the end of it though and that's all that matters.

TODAY'S EATS

M1: P.S, 1T oats pre workout

M2: 1/2C oats, fruit

M3: 80g chicken, 2 vitawheats

M4: 185g tuna, torilla, 2C veg

M5: 1C yoghurt, fruit

M6: Almonds

M7: Nice thick piece of Salmon with 2C veg =P~ =P~ =P~ =P~

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VampireChick Senior member

VampireChick

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Thursday - Boxing

Had my afternoon session and managed to get my boy to come along. I was stoked to see my technique was much better than his :) Feeling sore and relaxed at the same time right now.

TODAYS EATS

M1: Omlette (1 yolk, 6 whites), spinach, tomato and 1t pesto

M2: 20 Almonds + Kiwifruit

M3: 185g tuna, 2C veg

M4: 1C yoghurt + 1 kiwifruit

M5: 10 Almonds

M6: 250g steak + 2C veg

Might finish the night off with a protein shake.

Have the mother-in-law staying at the mo - so I'm trying to keep myself distracted with this journal :shifty:

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VampireChick Senior member

VampireChick

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Time to get that BF down for bikini season! Have decided I'll stick with the mass I have now, and just go hard on fat loss (Come Jan 1st - I'll have to parade around in a bikini - don't ask!).

So am amping up the cardio and really trying to clean up my diet (I'd say 80% clean right now). My trainer is also very anti-supplement so he has ordered me off them (pre-workout, BCAAs, glutamine etc) so am also going through a bit of a body cleansing/withdrawal situation too (has been two weeks). The energy levels seem to be going really well without them :)

Saturday

25m jog to gym from house (3k)

30m of a BodyCombat class (got irritated at the instructor and left)

30m X-trainer, level 12

Plus a quick blast on the biceps and abs: 3 sets of 21s @ 12.5kgs

Had the most amazing breakfast this morning. 6 egg whites, 1 yolk + 1 scoop PP. Added a kiwifruit and 2T unsweetened yogurt. =P~

At this stage, weights 3 times per week (Mon, Wed, Fri) and 4/5 cardio sessions per week (Mix of boxing and x-trainer)

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Chillicat Senior member

Chillicat

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Time to get that BF down for bikini season! Have decided I'll stick with the mass I have now, and just go hard on fat loss (Come Jan 1st - I'll have to parade around in a bikini - don't ask!).

So am amping up the cardio and really trying to clean up my diet (I'd say 80% clean right now).

Saturday

25m jog to gym from house (3k)

30m of a BodyCombat class (got irritated at the instructor and left)

30m X-trainer, level 12

Plus a quick blast on the biceps and abs: 3 sets of 21s @ 12.5kgs

Had the most amazing breakfast this morning. 6 egg whites, 1 yolk + 1 scoop PP. Added a kiwifruit and 2T unsweetened yogurt. =P~

At this stage, weights 3 times per week (Mon, Wed, Fri) and 4/5 cardio sessions per week (Mix of boxing and x-trainer)

Good for you! I'm cutting for summer too, but I think the only way I'll be able to do it is by cleaning up my diet and cutting some calories and losing some mass. That's kind of annoying, as I'm happy with my size - but I've been happy with my size for 4 months now, but not the bodyfat aspect of it, so I think there's nothing else for it but to cut calories and lose some weight. Starting tomorrow!

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VampireChick Senior member

VampireChick

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Yep I hear that! My BF has been struggling lately and I've hit a real plateau - so will cut the cals even more from today. I definitely wont be as muscular as I'd hoped this summer but it'll be a huge improvement from last year (I was a bit of a fatty).

Good luck with your cut CC - I'll be keeping an eye on your journal (even tho you have more mass than me - I think we have similar stats otherwise?) so may have questions if you're doing well in certain areas etc.

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Chillicat Senior member

Chillicat

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Yep I hear that! My BF has been struggling lately and I've hit a real plateau - so will cut the cals even more from today. I definitely wont be as muscular as I'd hoped this summer but it'll be a huge improvement from last year (I was a bit of a fatty).

Good luck with your cut CC - I'll be keeping an eye on your journal (even tho you have more mass than me - I think we have similar stats otherwise?) so may have questions if you're doing well in certain areas etc.

I hope there will be areas I do well in - but I fear that the area I don't do well in will be following my eating plan!!

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runveerun Veteran member

runveerun

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I hear ya girls! I am in the same boat! I went bikini shopping today must.lose.fat.for.summer. I think if you keep your protein up and weight training up minimal muscle will be lost- I think? I'm trying to go hard and no cheat meals for as long as I possibly can! Must.look.good.in.new.bikini! It's a great motivator!

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Chillicat Senior member

Chillicat

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I think if you keep your protein up and weight training up minimal muscle will be lost- I think?

That's what I'm hoping for!

God, bikini shopping has to be one of the most depressing things ever. No matter how well you think you're doing, bikini shopping makes all those good feelings go away :(

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runveerun Veteran member

runveerun

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I think if you keep your protein up and weight training up minimal muscle will be lost- I think?

That's what I'm hoping for!

God, bikini shopping has to be one of the most depressing things ever. No matter how well you think you're doing, bikini shopping makes all those good feelings go away :(

hee hee I'm just glad the shops have those 'skinny' mirrors, I'm gonna get a shock trying the thing on here at home!

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VampireChick Senior member

VampireChick

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I hear ya girls! I am in the same boat! I went bikini shopping today must.lose.fat.for.summer. I think if you keep your protein up and weight training up minimal muscle will be lost- I think? I'm trying to go hard and no cheat meals for as long as I possibly can! Must.look.good.in.new.bikini! It's a great motivator!

How often do you cheat? At the mo I would say I had two decent cheat meals per week but will cut it down to one (seriously, I can't cut them out completely).

Right, have put up some progress/starting off pics for the summer cut. Good to know there are some other ladies here in the same boat, and we can all support each other :)

Must get down under 60kg! I seem to be looming around the 61.5/62 mark at the mo with approx 21% bf

post-3103-14166820141698_thumb.jpg

post-3103-14166820142072_thumb.jpg

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runveerun Veteran member

runveerun

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Cute bikini! :P Damn you look lean! well done! :clap:

I have one cheat 'thing' a week so usually it's a thing ie: A chocolate bar or A icecream, if I'm going out for some reason I might stretch to a cheat meal but I either have: a glass of wine OR a nice meal OR a desert. Sometimes I will make a weight watchers self saucing sponge pudding as a cheat =P~ now I'm drooling! I'm gonna see what happens if I don't have any goodies for a couple of weeks and see if it makes a difference the less of me there is to carry across the race finish line the better!

I was 6kg lighter this time last year but I was carrying more fat and less muscle, I'm smaller in my measurements even though I'm heavier :-s so there you go a particular weight doesn't make you necessarily what you want to be!

It's all down to diet though this cutting business, I notice the 'cleaner' I eat the more defined my muscles look. If I have a cheat meal I am slogging away for a week trying to get rid of the bloat. I haven't eaten anything bad for 9 days and my veins are starting to come out on my arms if I ate a load of crap right now they would disappear :shock:

I think I'm blabbling now so I'll stop! Anywho good to know we are all heading the same direction!!

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Chillicat Senior member

Chillicat

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I could really do with cutting at least 300 cals each day I reckon. I've been sneak snacking here and there (nuts etc).

I think that's where my problem lies - I'm generally a lot cleaner than before, but there's the odd thing here and there that gets slipped in, and I 'forget' to count it! Or will just ignore the fact that my weekends aren't as good as my weeks, and probably undo all the good I've done.

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VampireChick Senior member

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TODAYS EATS

Day off gym today - doing chest and tris tomorrow morn with a boxing session in the arvo

M1: 6 whites/1 yolk + PP, 1T yoghurt, 1 kiwifruit

M2: 1C grapes

M3: 185g tuna, 2C veg + olive oil

M4: 100g turkey breast, 10 almonds

M5: 200g roast chicken + roast veg (brocolli, capsicum, carrot), salad greens

M6: Will finish the night off with some sludge

The man and I thought we'd treat ourselves to a roast chicken =P~

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VampireChick Senior member

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Full body blast with the trainer this morning:

3 sets of the following (varying weights)

Powerbag Squats

Lat Pulls

Single Punch Cable

Swiss Leg Curl

Single Leg Swiss

Assisted Chins

Standing Row

Cable Rope Bottom/Top Twist

15 Abs

He hasn't finished my plan yet so I'll post it up later this week :nod:

Bit low on energy today - must get motivated for boxing this arvo!

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