VC in 2011

[VampireChick]

Yeah it def gave me a buzz Looking forward to my next session now!

[Chillicat]

That's awesome to hear, good going!

[VampireChick]

Haven't posted in a while. Workouts have been pretty solid this week but today was pretty mean

SQUATS

10 x 40kg

5 x 50

5 x 50

5 x 50

5 x 55

5 x 55

BENCH

5 x 40kg

3 x 45

3 x 45

3 x 45

2 x 50 (spotted)

1 x 50 PB (Does one rep count as a PB??)

8 x 40

LEG EXTENSIONS

10 x 50kg

5 x 60

5 x 60

5 x 60

5 x 65kg PB

3 x 65

SIDE RAISES

8 x 5kg

10 x 5

8 x 5

DIPS (BW)

Partial

x 3

x 3

Full

x 3

x 3

x 2

First time I've done dips before so took it easy by just doing partial at first. They felt good so managed to get lower.

Will try get into the gym this arvo for some cardio before my pasta-fest :pfft: :pfft:

[teamfatboy]

Workouts have been pretty solid this week but today was pretty mean

BENCH

5 x 40kg

3 x 45

3 x 45

3 x 45

2 x 50 (spotted)

1 x 50 PB (Does one rep count as a PB??)

8 x 40

To answer your question, Hell yes ! :grin: you nailed it solo on the third attempt, after quite a long warm-up, so it def counts :clap:

pasta-fest :pfft: :pfft:

Pasta-fest - =P~ :jive: nom nom nom = Enjoy!

[VampireChick]

Yay! Now, just need to get everything else to catch up (still quite low on squats and deads but you gotta start somewhere)

[bigdogbob]

Absolutely 1 rep is a PB...that's why they measure lifts for strength as 1 rep max...awesome effort 50kgs is a great weight!!!!

[VampireChick]

Absolutely 1 rep is a PB...that's why they measure lifts for strength as 1 rep max...awesome effort 50kgs is a great weight!!!!

Thanks chick

[morattigirl]

BENCH

5 x 40kg

3 x 45

3 x 45

3 x 45

2 x 50 (spotted)

1 x 50 PB (Does one rep count as a PB??)

8 x 40

Woohoo!! \:D/ Great stuff VP :clap:

[bar-belle]

BENCH

5 x 40kg

3 x 45

3 x 45

3 x 45

2 x 50 (spotted)

1 x 50 PB (Does one rep count as a PB??)

8 x 40

Ditto to what the others have said... awesome work VC. Your training is looking solid! Onward and upward from here :nod:

[Chillicat]

Awesome - good for you - PBs rock!

[VampireChick]

Thanks ladies. Although I think I may have overdid it cause I fell asleep on the couch immediately after! Decided to take a couple days off cause I felt wiped out, although I think that was because I was feeling under the weather. Fun workout either way tho.

[VampireChick]

Update. I just had a weigh in after spending two months on a programme (with the help of an Exodus trainer). Well unfortunately there has been no change. The aim was to gain more mass and while my strength has increased significantly, I've not gained or lost any fat or muscle. After several recommendations from friends, I've enlisted the help of Beckie Alexander to get me back on track. After our first meeting, I'm feeling positive. She's putting me on a programme next week, so watch this space!

In the meantime, I'm going to have to go through that awkward situation of letting my trainer go. Which is a shame cause we're mates, so I don't want to hurt his feelings!

[Chillicat]

Oh dear, that's frustrating. I really am clueless about all this stuff, muddling away as I do, but it does seem odd that after the strength gains that you haven't gained any muscle and lost fat - I'd be annoyed and switching trainers too. Hope the new one helps you to better results!

[VampireChick]

Yeah I was gonna go at it on my own again but I only seem to know how to get the body fat down (and lose a little muscle in the process). I need some expertise in muscle gain. I still have that long term goal of competing and unfortunately I need quite a bit of help to get there.

[drizzt]

Oh stink Just out of curiousity, how'd you come to the conclusion you hadn't lost fat or gained muscle? Skinfolds?

At least you got some strength increase out of it, I'd call that a win, especially if you haven't put any fat on in the process :nod:

[VampireChick]

Yeah skin folds/calipers. I'd lost a couple of mms here and there but nothing major. And you're right, at least I didn't gain any fat!

Basically my new trainer is going to tweak my diet and instead of the usual 5x5 method we're decreasing weight and just pushing to failure. Also going back on a split too which I'm looking forward to.

[oneheckofawoman]

Who was your trainer chick? PM me if you don't want to name and shame them

[VampireChick]

Just PMd you

[oneheckofawoman]

Thanks

I'll be keen to see how you go with Beckie.

Hey have you seen http://www.bodyrock.tv? She's not entirely BB but she has an amazing body. Wondering if her workouts might be the go? Am too afraid to step out of the gym though incase I loose momentum LOL

[VampireChick]

Oooh she's hot! I think Beckie will actually be showing me a few at-home exercises actually (and outdoors). I'll let you know.

[morattigirl]

Thanks

I'll be keen to see how you go with Beckie.

Hey have you seen http://www.bodyrock.tv? She's not entirely BB but she has an amazing body. Wondering if her workouts might be the go? Am too afraid to step out of the gym though incase I loose momentum LOL

Ahhhh the famous Zuzana.... This is where I get my Cardio workouts from (well some of em) Hard Core Man

[VampireChick]

SATURDAY

Leg session followed by cardio.

Leg Extensions

10 x 50kg

8 x 50

10 x 50

Lying Leg Curls

12 x 25kg

12 x 25

10 x 27.5

Walking Lunges

15kg x gym length x 2

Stiff Deads

10 x 20kg

10 x 20

10 x 20

Tricep Dips

x 3

x 3

x 4

Tricep Rope Pulls

12 x 15kg

12 x 15

10 x 17.5

30m x-trainer level 12 followed by some much needed stretching and foam rolling (then some amazing protein pancakes =P~ ).

Will prob get in a jog this arvo since I have bugger all to do.

[VampireChick]

New training programme and I'm very excited about it \:D/ Basically follows the lines of this:

Monday: Shoulders, Biceps and cardio

Tuesday: Chest, Triceps and cardio

Wednesday: REST

Thursday: Plyometrics

Friday: Back and Cardio

Saturday: Legs

Sunday: REST

Have also become a lot stricter with my diet but I'm also eating more....such a weird concept but after a week I'm feeling pretty good energy wise. Let's ignore the fact that I'm a little emotional (I cried during campbell live last night) but I figure I'll come right soon. I will start this next week and will just have a bit of fun with my workouts this week

[oneheckofawoman]

No abs?

[VampireChick]

Whoops! Those are on legs day.