VC in 2011

[VampireChick]

Welcome back, VC... interested to hear that you found the salmon/rice/miso a good way to start the day.

For me, that salmon would be bit of a step too far for 6am, tho.... is the fish really that different ?

I might actually change it up and have some teriyaki chicken too (post workout for mid morning brekkie). Totally agree that salmon would be a bit much (and rich) at that time of morning. I just can't seem to stomach oats for brekkie anymore and I'm craving rice and meat. Will see how it goes though.

My trainer is letting me recover from a big couple of weeks before I get into it, which is just as well, I'm still so damn tired. First weights session this morn since I got back!

[VampireChick]

Right, time to get myself back on the journal and back into some serious training. Had a good few weeks off and enjoyed myself in Japan. Put on a good couple Kgs but nothing too dramatic. I cleaned up my diet a few days ago and starting to feel better already (lines returning etc). So here we go!

Saturday

20 minute jog to gym

Squats

10 x 20kg, 10 x 40, 8 x 50, 6 x 55, 5 x 57.5

Leg Extensions

10 x 40kg, 8 x 45, 8 x 50, 8 x 50

Lying Leg Curls

10 x 20kg, 10 x 25, 10 x 32, 8 x 32

Walking Lunges - few laps across gym, sometimes with two 10kg dumbbells.

Feeling nice and sore today - I've missed that feeling!

Went to a wedding last night and had to treat myself to a couple glasses of wine and some nibbles. Feeling a little bit dodge today. Will pop out for a jog this arvo after a few hours of study.

My bodyfat is sitting around 23/24% at the mo. The aim is to get it down to 18%. Managed to get to 19/20% just before christmas but it has risen steadily due to summer parties and a carb overload in Japan. It was to be expected though I find it much easier to train and diet through winter.

[Chillicat]

LOL, it's like reading my own journal (except for the Japan bit!)

[becbec]

LOL, it's like reading my own journal (except for the Japan bit!)

:ditto:

[VampireChick]

Haha good to see I'm not the only one We all had a well-deserved holiday (well that's how I'm going to look at it!)

[VampireChick]

TUESDAY - BACK AND TRICEPS

Can't say I've tried this combination before but I'll do whatever my trainer says right now to get myself into shape!

CG Cable Row

10 x 26kg, 10 x 33, 10 x 33, 10 x 40

DB Row

10 x 10kg x 4 sets

Straight Arm Pressdown

5kg x 10, 7.5 x 10, 10 x 10, 10 x 10

Bench Dips with weight

BW x 10, 5kg x 10, 5 x 10, 10 x 10

CG Bench Press

10 x 20kg, 10 x 20, 10 x 25, 10 x 25

Lat Pulldown

10 x 26kg, 10 x 33 x 3 sets

s/s

DB Kickbacks

10 x 4kg x 4 sets

Only managed to follow up with 15 medium interval training (was meant to do 30...really need to quicken up my sets).

Followed by a full day of work then a three hour Te Reo class.....I'm pretty damn buggered for the day and currently munching on sludge =P~ .

Legs STILL aching after Sat's session.

[VampireChick]

THURSDAY - CHEST AND BICEPS

25 minute jog to gym

Decline DB Press

10 x 8kg, 8, 8

Incline DB Press

10 x 8kg, 8, 10, 10

s/s

DB Seated Curls

10 x 6kg, 6, 6, 6

Decline Cable Flyes

10 x 5kg, 5, 5, 7.5

Bench Press

10 x 20kg, 25, 25, 27.5

s/s

Ezibar Curls

10 x bar, +5kg, +5, +5

Incline Flyes

10 x 8kg, 8, 8, 8

s/s

Hammer Curls

10 x 6kg, 6, 6, 6

20m cardio

Kept the weights pretty light today since I'm generally sussing my new training programme (although to be completely honest, my decline work would have been that light anyway because I've done bugger all).

Basically had food rage all week but it has settled down now that I'm getting into my 'carb' days. Low carb tomorrow though so I might be a bit of a mess!

[VampireChick]

On a positive note I've toned down on the drinking (had two glasses of wine at a wedding last weekend and will have a couple for my man's 30th next weekend). Having major withdrawals from rice though (due to my carb overload over the last few months).

[drizzt]

Sweet (re)start VC - competing this year? :poked:

[VampireChick]

I'd really love to. I just seem to really stuff up when it comes to diet. However I have a decent trainer this time around see we'll see where that goes

[Chillicat]

I just seem to really stuff up when it comes to diet.

I seriously don't know how anyone manages to diet to competitive level - even a simple mini cut to see a wee bit of muscle is near impossible :pfft:

[VampireChick]

So true. I can barely handle just cleaning up my diet to lose a couple kgs. I seriously think I would lose my mind doing a competitive diet. So I have major respect for anyone who can go through it.

[VampireChick]

FRIDAY - SHOULDERS AND ABS

Seated Iso Lat Shoulder Press

12 x no weight, 10 x 20kg, 20, 20

Cable Rear Delts

10 x 3kg, 3, 4kg, 4

s/s

Front DB Raise

10 x 4kg, 4, 4, 4

Seated DB Shoulder Press

10 x 7kg, 7, 8kg, 8

s/s

Side DB Raises

10 x 5kg, 5, 5, 5

SB Crunches

3 x 15

SB Side Obliques

3 x 15

Weighted Crunches

5kg, 3 x 15

Russian Twists

3 x 10 each side

Weights still relatively light. Will amp them up as I lower rep range. Chest slightly sore from yesterday Had a bit of a naughty cheat with lunch, Mexican tacos from Queens Whard =P~ =P~ My sister is also bringing over some cake for my partner's birthday.....will try and stay away! Filled myself up with chicken salad to decrease the hunger.

[VampireChick]

SATURDAY - LEGS (My fave workout )

25 m jog to gym

Squats

8 x 20kg, 30, 30, 35, 35

Stiff Deads

10 x 15kg, 15, 20, 20, 20

Hack Squats

10 x sled, +20kg, 20, 30, 30

DB Step Ups (10 reps per leg)

10 x 8kg, 8, 8, 8

s/s

Lunges

2 laps no weight, 2 laps with 15kg

Lying Leg Curls (3 up, 4 down)

10 x 20kg, 20, 20, 20

Kept the weight light with my squats as I really need to work on my form. So spent it getting below parallel (I have definitely been sneaking above parallel as I go heavier). Good form today Feel good after this workout.

Now back to car shopping.

[Rookie]

Good work there VC! Agree with squats, get the form down packed before you think about upping the weight :nod:

Legs is your fave training session??!! :shock:

[VampireChick]

Good work there VC! Agree with squats, get the form down packed before you think about upping the weight :nod:

Legs is your fave training session??!! :shock:

Perhaps it's because I feel like I've earned a cheat meal :oops: Plus I always train them on Sat morning so always on a good buzz

[Rookie]

Good work there VC! Agree with squats, get the form down packed before you think about upping the weight :nod:

Legs is your fave training session??!! :shock:

Perhaps it's because I feel like I've earned a cheat meal :oops: Plus I always train them on Sat morning so always on a good buzz

Haha fair enough, once you get your squat form down and add some more weight, I suggest you try the 15min quad cure :twisted: 4sets of all out squats and 3 sets of extensions!

[VampireChick]

I know we don't rely on scales at all but have gone from 64kg to 62.5kg. Will get proper bf testing done in about a month. If we go by 'mirror' test I can notice some changes and I feel generally much tighter anyway. So will truck along with my current nutrition and training plan.

Back and triceps today!

Was feeling a bit disappointed after hearing about two mates talk about my training. One said "Yeah she goes pretty hard" while the other went "pffft, it's not like she actually competes or anything, she keeps giving up".

Didn't realise you had to compete to actually prove you were training. Douche!

[HarryB]

Was feeling a bit disappointed after hearing about two mates talk about my training. One said "Yeah she goes pretty hard" while the other went "pffft, it's not like she actually competes or anything, she keeps giving up".

Didn't realise you had to compete to actually prove you were training. Douche!

So true... it's like they're saying if you're not competing why even train?

[morattigirl]

Was feeling a bit disappointed after hearing about two mates talk about my training. One said "Yeah she goes pretty hard" while the other went "pffft, it's not like she actually competes or anything, she keeps giving up".

Didn't realise you had to compete to actually prove you were training. Douche!

Always gonna get haters aye chick, I get it all the time too! Your mates are suppose to be there to support you, not hack but as ya know it comes with the territory...

Keep it up girl, you're doing really well and will only continue to improve :nod:

[Rookie]

Let the haters be your motivators VC! Set goals and accomplish them, remember you're only training for yourself so make sure you improve each time.

[PeterDolan]

Was feeling a bit disappointed after hearing about two mates talk about my training. One said "Yeah she goes pretty hard" while the other went "pffft, it's not like she actually competes or anything, she keeps giving up".

Didn't realise you had to compete to actually prove you were training. Douche!

Sounds like they weren't training themselves. You've probably realised by now that people who don't exert themselves, don't get why anyone who really exerts themselves does it to begin with.

Competing, whether you're on a stage, platform or track, is just about beating other people. Otherwise, you're in there every day, killing it for yourself, which is why most people do it any way, whether they compete or not.

[Chillicat]

Was feeling a bit disappointed after hearing about two mates talk about my training. One said "Yeah she goes pretty hard" while the other went "pffft, it's not like she actually competes or anything, she keeps giving up".

Didn't realise you had to compete to actually prove you were training. Douche!

So true... it's like they're saying if you're not competing why even train?

That kind of attitude really gets on my nerves. It seems to me that there are a hell of a lot of people who think that gyms are solely for people who are super competitive sports people, or for people who are fat and need to lose weight - two extremes. There doesn't seem to be a place in many people's minds for people who have a reasonable level of fitness and would like to maintain that.

That kind of ignorance is up there with the opposing view of 'you don't need to go to a gym' (because you're not fat) - what the??

[bar-belle]

Was feeling a bit disappointed after hearing about two mates talk about my training. One said "Yeah she goes pretty hard" while the other went "pffft, it's not like she actually competes or anything, she keeps giving up".

Shit that's a bit of a narrow minded view from your mates :shock: . People go to the gym and train for all kinds of reasons.... just keep on trucking on... doing what you enjoy and bugger the rest of them I say.

Agree with what Rookie said :nod:

[VampireChick]

Thanks for the comments guys and you're right, it's totally a narrow minded comment from an ill informed hater.

Let the haters be your motivators VC! Set goals and accomplish them, remember you're only training for yourself so make sure you improve each time.

Too right Rookie. It was actually that comment that made me get my shit together and train properly and get my nutrition into shape. I've never felt better too!