VC in 2011

[VampireChick]

^^ lol at box of raisens VC cute haha

Haha I know! I totally have an addiction - you should see my little collection of raisin boxes in my drawer :oops: :pfft:

[VampireChick]

WEDNESDAY

Quite an average workout today - my strength was down and I was super angry at everyone for no apparent reason :evil: :twisted:

Bench

10 x 20kg

5 x 45

5 x 40

5 x 40

5 x 40

5 x 40

Upright Rows

10 x bar

5 x 20kg

5 x 22.5

5 x 22.5

5 x 22.5

5 x 22.5

Stiff Leg Deads

10 x 15kg

5 x 25 x 5

Seated Side Raise

10 x 15kg

5 x 20

5 x 25

5 x 25

5 x 25

5 x 25

Cable Kickbacks

10 x 5kg

5 x 12

5 x 15

5 x 15

5 x 15

5 x 15

Followed by 20m on the cross trainer.

[morattigirl]

Sometimes anger makes for an awesome workout chick :nod: convey that anger to the bar and smash it!!! :wink: :grin:

[VampireChick]

Sometimes anger makes for an awesome workout chick :nod: convey that anger to the bar and smash it!!! :wink: :grin:

True that! I will definitely do that next time :nod:

[Chillicat]

Yeah, that's true. A bar is a nice inanimate object to take the anger vibes out on!

[VampireChick]

FRIDAY

Jog to gym down Brooklyn Hill with 10kg backpack. Didn't feel that great on the shins and ankles though. Usually I get my partner to meet me there with all my stuff but he decided to take the morning off.

Squats

10 x 40kg

5 x 50

5 x 55

5 x 55

5 x 57.5

5 x 57.5

Close Grip Pulldowns

10 x 33

5 x 40

5 x 45

5 x 45

5 x 45

4 x 42.5

Walking Lunges

4 x gym lap with 15kg bar

Bicep Curls

10 x 17.5kg

5 x 20 x 5

Followed by Abs and 20m on cross trainer at level 10.

I had the mad food rage yesterday morning to sorta struggled halfway through my workout. Will start having a small brekkie before my workouts (protein shake with some oats).

The body is feeling really really good though ever since I put some control on my calories. I'm feeling pretty fab! Will have a stat check on Tuesday with my trainer.

Spending the weekend typing up an assignment so not sure if I'll make it in for a good weights session today - but I'll at least get a cardio session in (especially with this amazing weather!).

Yay high carb day today whoop!! Wholemeal pasta dish for dinner tonight =P~ =P~ =P~

[VampireChick]

SUNDAY

Not a bad workout today. Actually having a meal before my workout changed my energy levels and helped with strength.

Bench

10 x bar

5 x 40

5 x 40

5 x 42.5

5 x 45

5 x 45

Stiff Deads

10 x 20kg

5 x 35

5 x 35

5 x 35

5 x 35

5 x 35

Seated Shoulder/Delt Raise

10 x 20kg

5 x 25

5 x 25

5 x 27.5

5 x 27.5

Cable Tricep Kickbacks (Per arm)

10 x 2kg

5 x 5

5 x 5

5 x 7.5

5 x 7.5

5 x 5

Followed by abs and 20m cardio.

Now back to my lame assignment. I'm sitting at the comp in my pyjamas. What a waste of a day when it's so beautiful outside!

[Chillicat]

SUNDAY

Not a bad workout today. Actually having a meal before my workout changed my energy levels and helped with strength.

I saw a report of a study recently that looked into workouts first thing in the morning and the effect of eating beforehand. I can't remember all the details, but the main point was that women did better if they had something (even if just a banana) beforehand, while men did better on nothing.

I know that makes sense for me as I get blood sugar drops if I don't eat within about an hour of getting up, so a workout on fresh air doesn't work for me - but it's interesting to hear that that was the case for women generally.

Sadly I don't have any reference on that since it was just on TV and those reports tend to be a bit scant on details!

[VampireChick]

That's good enough for me! Ever since I reduced the carbs, I've been feeling a lot hungrier (and a tad weaker) in the mornings. So more than happy to have a snack beforehand.

[Peachy]

I saw that too CC!! I cant remember what the reasons where but yeh. I reckon its always hard to get it right like having someink to eat so you got energy but sometimes it makes me wana spew or lethargic or stitch.

How'd the assignment go VC??

[VampireChick]

I saw that too CC!! I cant remember what the reasons where but yeh. I reckon its always hard to get it right like having someink to eat so you got energy but sometimes it makes me wana spew or lethargic or stitch.

How'd the assignment go VC??

Totally, I definitely can't handle a bowl of oats this early in the morning so I"ll just stick to a protein shake with a tablespoon of oats. Delish!

Assignment is....getting there. Lucky I have one more weekend to work on it because it's quite the shambles right now! Thanks for asking

[VampireChick]

TUESDAY - SESSION WITH TRAINER

Had a bit of a muckaround day today since we're in the middle of changing my programme. Was a pretty good workout and I've finally started doing deads! Started on quite the light weight as you can see :oops:

Deads

10 x 20kg

6 x 30

6 x 30

6 x 30

6 x 32.5

6 x 32.5

Shoulder Press DB

5 x 10kg x 5

Flies DB

8 x 10kg x 4

Seated Shoulder Press

8 x 25kg

8 x 32

8 x 32

6 x 32

Leg Extensions

10 x 50kg

5 x 60

5 x 65

5 x 65

5 x 70

5 x 65

Feeling a bit zonked right now. Might even just have a cardio day tomorrow (and enjoy the muckaround week).

[Chillicat]

I've finally started doing deads! Started on quite the light weight as you can see :oops:

Yay for doing deads! You'll be surprised at how quickly you double those weights. The first time Rose showed me how to do them she gave me a 60kg to pick up and it wouldn't budge even a millimeter :oops: But I soon worked up to it, and with your overall strength you will too.

[VampireChick]

I've finally started doing deads! Started on quite the light weight as you can see :oops:

Yay for doing deads! You'll be surprised at how quickly you double those weights. The first time Rose showed me how to do them she gave me a 60kg to pick up and it wouldn't budge even a millimeter :oops: But I soon worked up to it, and with your overall strength you will too.

That's good to hear Yeah the trainer initially put on 45 but I kept poking my bottom our first and basically my form just suffered. But from what I've seen with you ladies, and as you say, increasing the weight shouldn't take long.

[Chillicat]

I've finally started doing deads! Started on quite the light weight as you can see :oops:

Yay for doing deads! You'll be surprised at how quickly you double those weights. The first time Rose showed me how to do them she gave me a 60kg to pick up and it wouldn't budge even a millimeter :oops: But I soon worked up to it, and with your overall strength you will too.

That's good to hear Yeah the trainer initially put on 45 but I kept poking my bottom our first and basically my form just suffered. But from what I've seen with you ladies, and as you say, increasing the weight shouldn't take long.

I just took a look back at my journal (the paper one in my gym bag) to see how I worked up, and I started at 30kg same as you, and just worked up really slowly adding 2.5kg each week til I got to 62.5kg at 5 reps. After that I mostly did reps of 3 or fewer (on Pman's advice re deads not being conducive to the full on 5x5 thing).

[morattigirl]

Yay for the deads VC, that weight will come up in no time!! :nod:

[bar-belle]

Agree with what the girls said :nod: Get the form right, keep at it your strength will improve. About the food I too find that if I eat pre training I have more energy and strength...just couldn't face a session on an empty tank. Sometimes if it is a long sesh 2hours + I will have a procarb drink during training to get me through too. Just out of interest how many grams of carbs a day are you having?

[VampireChick]

Agree with what the girls said :nod: Get the form right, keep at it your strength will improve. About the food I too find that if I eat pre training I have more energy and strength...just couldn't face a session on an empty tank. Sometimes if it is a long sesh 2hours + I will have a procarb drink during training to get me through too. Just out of interest how many grams of carbs a day are you having?

I'm not too sure to be honest. My trainer chucked me on a plan and I put it all in fitday. Some days came out to 230g carbs, while others were 160g. I'm not sure how accurate it is though, and this is including fruit and green veg. But generally, high days I have my cup of oats and brown rice at lunch (along with two fruit and green veg), and on other days I'll just remove the brown rice.

[TonganTerror]

just been touring through your journal VC good trainings and running in here yep yep

[bar-belle]

I'm not too sure to be honest. My trainer chucked me on a plan and I put it all in fitday. Some days came out to 230g carbs, while others were 160g. I'm not sure how accurate it is though, and this is including fruit and green veg. But generally, high days I have my cup of oats and brown rice at lunch (along with two fruit and green veg), and on other days I'll just remove the brown rice.

Fitday is great...I used it alot when I first started counting cals. I like the pie chart breakdown too :grin:

[VampireChick]

Cheers TT!

THURSDAY

Muck around session with the bf today. I tell you what, not a great idea to get him to teach me deads. I wouldn't stop snapping at him! It was like getting your partner to teach you to drive, it never works (or am I just a cow?).

Jog to gym from Brooklyn (20 min)

Squats

10 x bar

10 x 40kg

5 x 55

5 x 55

5 x 55

5 x 55

8 x 40

Lat Pulldown

10 x 26

5 x 40

5 x 40

5 x 40

5 x 42.5

5 x 42.5

Deads

It was really a bit of a play around session today, checking form etc so there were a mixture of weights, mainly 30kg - 40kg with a range of reps.

[VampireChick]

I'm not too sure to be honest. My trainer chucked me on a plan and I put it all in fitday. Some days came out to 230g carbs, while others were 160g. I'm not sure how accurate it is though, and this is including fruit and green veg. But generally, high days I have my cup of oats and brown rice at lunch (along with two fruit and green veg), and on other days I'll just remove the brown rice.

Fitday is great...I used it alot when I first started counting cals. I like the pie chart breakdown too :grin:

Yeah it's pretty damn cool. Although I was a tad shocked with my carb intake....I wondered if it was a bit high? (Esp when I see people posting 50g per day sometimes!)

[bar-belle]

Yeah it's pretty damn cool. Although I was a tad shocked with my carb intake....I wondered if it was a bit high? (Esp when I see people posting 50g per day sometimes!)

It may be but it's all relative to your protein/fat intake and energy out I suppose. I usually have a fairly carb laden breakfast and have carbs until about lunch time then tend to button the carbs right off in the arvo/evening unless I need them eg a 3hr Sheiko session :roll:

[VampireChick]

Awesome fun session today (after my lazy day off yesterday)

SATURDAY

25m jog to gym

Squats

10 x 20kg

5 x 50

5 x 50

5 x 55

5 x 57.5

5 x 57.5

Bench

10 x 20kg

5 x 40

5 x 40

5 x 42.5

3 x 45

3 x 45

DB Shoulder Press

10 x 8kg

8 x 10

10 x 10

8 x 10

Side Raise

10 x 5kg

12 x 5

10 x 5

Seated Hamstring Curl

10 x 25kg

12 x 25

10 x 25

I was really happy with my benching today. I'm finally touching my chest with each rep (hence low reps in last two sets). Was also super stoked cause this chick that I'm in awe of (strong, does her pull ups and chins with such finesse), came up to me and said "Man you are strong! Nice bench!". I couldn't stop blushing. I have to say, it was a far better compliment that the usual nice comments about weight loss or whatever :nod:

[morattigirl]

I was really happy with my benching today. I'm finally touching my chest with each rep (hence low reps in last two sets). Was also super stoked cause this chick that I'm in awe of (strong, does her pull ups and chins with such finesse), came up to me and said "Man you are strong! Nice bench!". I couldn't stop blushing. I have to say, it was a far better compliment that the usual nice comments about weight loss or whatever :nod:

Choice aye chick :nod: Just makes ya wanna SFW even more hey

:grin: