VC in 2011

[VampireChick]

Session with trainer on new programme.

BENCH

20 x 20kg

5 x 35

5 x 40

5 x 45

4 x 45

5 x 45 (Final set only got to 2cm off chest).

Finally feel comfortable benching 45, will take the weight up slowly.

UPRIGHT ROW

15 x 10kg

5 x 20

5 x 20

5 x 25

5 x 25

5 x 25

STIFF LEG DEADS

5 x 25kg x 5

I really suck at these. My hammies are too damn right. Need to take up yoga!

SEATED SHOULDER PRESS

15 x 20kg

5 x 25 x 5

CABLE KICKBACKS

5 x 5kg x 5

Yes, I'm aware of how weak my triceps are!!

[morattigirl]

Wicked benching there chick :nod:

[VampireChick]

Had quite the cheat meal last night (pot luck = gyoza, lasagna, tortilla and chilli, oatmeal cookies..... :pfft: ), so figured I'd go hard on the legs this morning.

SQUATS

10 x 40kg

5 x 50

5 x 55

5 x 57.5

5 x 60

5 x 65 PB

Disappointed with my depth with the last two sets so I'm gonna linger around that weight for a while and work on that. I'm thinking I'll rethink my goal of 80 for now and just head for 70kg.

WALKING LUNGES BB

Length of gym x 15kg

x 20kg

LEG EXTENSIONS

10 x 20kg

5 x 40

5 x 40

5 x 40

5 x 45

5 x 45

LYING LEG CURLS

10 x 25kg x 3

Still a bit sore from stiff leg deads from the other day so took these quite easy.

CALF RAISES

115lb x 12

135lg x 10

135lb x 12

Abs and stretch

Man, I am truly munted from this workout! I'll treat myself to a protein pancake this morn

[VampireChick]

I am waaaaay to sore to even attempt any sort of exercise today. I could barely walk down the stairs (ok exaggeration but it was still hard...I was limping a bit at least). So day off to lounge around with my man and maybe to a stretch session later.

[VampireChick]

Session with trainer

CLOSE GRIP PULL DOWNS

5 x 33kg

5 x 40

5 x 40

5 x 42.5

5 x 42.5

BB BICEP CURLS

10 x 15kg

5 x 20kg x 5

SQUATS

10 x 20kg

5 x 50kg

Worked more in my technique today and making sure I got to parallel. So I'm keeping it at this weight for two weeks while I work at it.

WALKING LUNGES WITH MED BALL

4 lengths of gym +4kg ball

Abs

[Chillicat]

Worked more in my technique today and making sure I got to parallel. So I'm keeping it at this weight for two weeks while I work at it.

Smart move. I'm also doing this - it's kind of depressing working with lower weights, but on the other hand we're probably getting more benefit out of the lower weights with great form than with the higher weights not at parallel.

[VampireChick]

I hear ya CC. Not liking the lower weights but I'm estimating there is about a 4/5 cm difference, and my god is makes a difference! Feeling nice and sore today

And you're right, what's the point when my form is out of whack?

[bar-belle]

STIFF LEG DEADS

5 x 25kg x 5

I really suck at these. My hammies are too damn right. Need to take up yoga!

What you need VC is some foam rollering. It is a killer at first but benefits are huge and probably get your trainer to do some flexibility work with you too. Keep at those SLD's you'll get there. And BTW nice benching!!

[VampireChick]

Thanks BB

Actually, my partner just ordered a foam roller for home, so I'll get onto that tonight! Cheers

[VampireChick]

I've been concentrating a bit on gaining more muscle, so have been concentrating more on my weights (5x5, four days per week) and haven't really been doing that much cardio (3 hours at best). My trainer has also increased my carb intake for more energy and warned that I would feel a bit 'puffy' until we started cutting in October (halfway).

Well I certainly do feel puffy and I'm finding it hard to deal with. My weights sessions have been amazing and I'm pretty damn sore most days (often too sore for cardio), but I'm not quite sure how to deal with it. I panicked a bit and said "I'm getting fat!!! I need to cut now!" but he told me to stop being so impatient and to stick to this, otherwise I won't get anywhere. I haven't visibly put on weight or anything (doing stats next week), I just don't feel my best. But my strength is increasing.......

Is this normal?

[Chillicat]

Yeah sounds like me, though not sure if that's normal or not!

I was eating tons, and lots of carbs at beginning of year, and at first there was fairly fast weight gain, coming so soon after an end of year cut. But you need to eat to get the muscle, and you probably will level out weight wise, so don't sweat it! You'll start to lose it soon enough, with more muscle as a reward for it all.

[VampireChick]

Phew, that's exactly what I needed to hear. I'm ok with a bit of weight gain as long as it's for a purpose, and you're right, it'll be easy enough to lose once that becomes my aim. But I need another few weeks at least of the building...my muscles are too small :?

[Chillicat]

Well, with all that extra energy from all the carbs you'll be pushing bigger weights and making HUGE muscles!

[VampireChick]

Weekend at home with the whanau so I've been indulging a bit! My parents have an at home gym to made use of it.

SATURDAY - Light weights workout today

Wasn't sure of the weights, they weren't labelled.

Lat Pulldown - 3 x 10

Leg Extentions - 3 x 10

Seated Row - 3 x 10

Pushups - 3 x 10

Bicep Curls - 3 x 10

Tricep Pulls - 3 x 10

Abs

20m light cardio

SUNDAY

20m HIIT, 10m warmdown

Haven't done this in a while, the chest was burning! I'll definitely be making good use of this mini gym while I'm home for Christmas

[Peachy]

I'm impressed. :clap:

I've bought heaps of equipment to use at home but never have the motivation. I have to go to the gym otherwise I do it all so half arsed. :roll:

[Chillicat]

Yeah I'm like Peachy. My parents always had an exercise bike, and my sister pretty much has a home gym in her garage, but I never use them when I stay with them. Just seem to need to have others around me, and can't get the motivation all alone.

[VampireChick]

To be honest, I definitely prefer the gym but its nice to have it there either way :nod:

[Chillicat]

Oh yeah, totally. I'd quite like an exercise bike at home for rainy days or just to do a bit of cardio first thing in the morning before work.

[Peachy]

Oh yeah, totally. I'd quite like an exercise bike at home for rainy days or just to do a bit of cardio first thing in the morning before work.

Haha thats why I bought a crosstrainer about a year ago. The timer has not been reset since I bought it and I have done a total of about 44 minutes :pfft:

[VampireChick]

Oh yeah, totally. I'd quite like an exercise bike at home for rainy days or just to do a bit of cardio first thing in the morning before work.

Yeah it did make me wonder if I should get a treadmill for those mornings that I don't want to head outside...hmmmmm

[VampireChick]

Tuesday - Session with trainer

BENCH

10 x 30kg

5 x 45

5 x 45

5 x 45

5 x 47.5

5 x 47.5

Really struggled with the last two sets but got them quite deep (not chest deep, a couple cm off chest) so I will stay on these weights for a while. I'm thinking 50kg will be more my max instead of 55kg. I think I'm ok with that.

UPRIGHT ROW

5 x 20kg

5 x 20

5 x 20

5 x 22.5

5 x 22.5

STIFF DEADS

5 x 20kg

5 x 20

5 x 25

5 x 25

5 x 25

I've started foam rolling my legs to help with my flexibility. Seems to be working.

SEATED SIDE RAISE

5 x 25kg

5 x 27.5

5 x 27.5

5 x 27.5

5 x 27.5

TRICEP KICKBACKS

5 x 5kg x 5

Got a nice comment from a coworker today. She mentioned "Your legs are getting bigger" and at first I didn't know what to think. Then she said "No! That sounds bad, I was meant to say they are look quite muscular!" and continued to say she noticed the shape when I was wearing stockings the other day. Phew! I knew my jeans were getting a bit tighter around the legs and got a bit worried but then had a bit of a check out in the mirror last night and I'm a little happy

Will have a cardio session tonight and take my sister to Fight Do (body combat). She's a size 16/18 but has lost 5kg in the last two weeks. I'm so proud of her.

[Chillicat]

Got a nice comment from a coworker today. She mentioned "Your legs are getting bigger" and at first I didn't know what to think. Then she said "No! That sounds bad, I was meant to say they are look quite muscular!" and continued to say she noticed the shape when I was wearing stockings the other day. Phew! I knew my jeans were getting a bit tighter around the legs and got a bit worried but then had a bit of a check out in the mirror last night and I'm a little happy

Nice work! Isn't it great when people actually notice the changes.

[teamfatboy]

Nice work VC, really good benching...

and isn't it nice when you get such great comments

Enjoy Fight Do - Tanya runs a mean class, wish I could be there but it's "back day" for me...lotsa deadlifts :jive:

[VampireChick]

Been slack on updating the journal but just haven't really had much to report on. Anywho!

TUESDAY - SESSION WITH TRAINER

Close Grip Pulldown

10 x 33kg

5 x 40

5 x 45

5 x 45

5 x 47

5 x 47

Squats

10 x 40kg

5 x 50

5 x 52.5

5 x 55

5 x 55

5 x 57.5

Bicep Curls BB

10 x 15kg

5 x 20 x 5

Walking Lunges - Length of gym

20kg x 2 walks

Followed by abs

Have decided to tidy my diet up to get the old bf down. At the mo its looking a little something like this:

M1: Protein shake (post workout)

M2: 1/2C Oats, box of raisins

M3: 10 almonds, banana

M4: 150g chicken, 3C green veg (Brown rice every 3 days).

M5: Peanut butter and protein sludge

M6: 200g chicken, 3C green veg

M7: Protein shake

[Peachy]

^^ lol at box of raisens VC cute haha