VC in 2011

[VampireChick]

It was the other mate in that conversation that told me in the first place. She was actually disappointed to hear that herself and reminded me that I'm only doing this for myself and he probably has a jealousy chip on his shoulder or something. She told me "Just want you to know what an unsupportive cock he is and what he's been saying." I appreciated her honestly. That's the type of mate I want to keep around.

[VampireChick]

WEDNESDAY - BACK AND TRIS

CG Row

10 x 33kg, 40, 40, 40

DB Row

10 x 10kg, 10, 12.5

Straight Arm Pressdown

10 x 10kg, 12.5, 12.5

Bench Dips with plate

10 x 10kg, 10, 10

CG Bench Press

10 x 25kg, 27.5, 27.5

Front Lat Pulldown

10 x 33kg, 36, 36

s/s DB Kickbacks

10 x 5kg, 5, 5

Man, I have the weakest triceps I've ever seen!

Bfs 30th birthday today. Although we're heading out for a Japanese group dinner on Sat, I still might treat us to something a little special. I feel due for a decent cheat.

[VampireChick]

THURSDAY - CHEST AND BIS

Decline DB

10 x 9kg, 9, 9

Incline DB

10 x 10kg, 10, 10

s/s DB Curls

10 x 7kg, 7, 7

Decline Flyes

10 x 5kg, 7.5, 7.5

Bench Press

10 x 25kg, 30 , 30

s/s Ezybar curls

10 x 13kg, 13, 13

Incline DB Flyes

10 x 8kg, 8, 8

s/s DB Hammer Curls

10 x 7kg, 7, 7

I was a bit naughty yesterday and cut out a set in each exercise. Last week I just ran around and rushed through my workout because there was so much quantity, and I didn't really worry about quality. So it was a terrible session. I really want to cut out a couple things just so I can make each thing a little more intense. Just finding I don't have a lot of time to finish this off (esp since I do cardio straight after).

[Rookie]

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!

All good VC! A good quote for ya "90% of the people you meet are negative pricks, make your goals so vague, the only thing they can do is wish you luck" Dave Tate

Looks like you are doing well with training at the moment, a piece of advice for you wanting to crank up the intensity: You should take out either DB incline or decline and one fly movment so it looks like this for example: Bench press, incline DB, decline flyes. You're getting enough work across the chest just by doing those 3.

Look forward to your progress

[VampireChick]

Cheers Rookie, will do that next week. You're right, by the time I get to the next set I sort of feel like I've already exhausted that area. Thanks for the advice

[VampireChick]

FRIDAY - LEGS

Getting sick so had a very average workout today (had to end it early). Just a minor cold but they tend to affect my energy levels.

Squats

8 x 20kg, 8 x 30, 8 x 35, 8 x 40, 8 x 20

Stiff Leg Deads

10 x 15kg, 8 x 20, 8 x 20, 8 x 20

Hack Squats

10 x sled, 8 x 30kg, 8 x 30, 8 x 40

DB Step Ups

10 (per leg) x 15kg, 8 x 20

s/s Walking Lunges

15kg, 20kg

Lying Leg Curls

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

Ended step ups and lunges pretty early. Really struggled to get through them to be honest. Went home early from work though and napped for the day so all good Will take tomorrow off and see how I go.

[becbec]

Ouch, supersetting step ups with lunges!!! :shock:

Brutal

[VampireChick]

Ouch, supersetting step ups with lunges!!! :shock:

Brutal

I know! It WAS brutal...which is why I couldn't finish :pfft:

[VampireChick]

MONDAY - BACK AND TRIS

CG Cable

6 x 40kg, 6 x 40, 6 x 43, 6 x 43

DB Row

8 x 10kg, 6 x 12.5, 6 x 12.5, 6 x 12.5

Straight Arm Pressdown

12 x 10kg, 10 x 12.5, 10 x 12.5

Assisted Dips

12 x 33kg, 10 x 26, 10 x 26

CG Bench

10 x 25kg, 10 x 30, 10 x 30

Lat Pulldown

10 x 36kg, 8 x 40, 8 x 40

Tricep Pulls

10 x 10kg, 10 x 10, 10 x 12.5

Followed by 30 minutes on cross trainer.

I've been getting up at 5.30am to make sure I get the weights and cardio in. That's only 30 mins earlier than usual but man it's killing me. I'm also getting into the filthy habit of eating my protein powder dry.....don't ask me why. I suspect it's because I used to eat milo dry from the tin.

[Chillicat]

I've been getting up at 5.30am to make sure I get the weights and cardio in. That's only 30 mins earlier than usual but man it's killing me.

Yeah, it's harder to get up earlier these days now that it's so dark and miserable too.

I'm also getting into the filthy habit of eating my protein powder dry.....don't ask me why. I suspect it's because I used to eat milo dry from the tin.

Yum, milo dry is delish! I used to leave the pack of milo or bournvita open so the air would get at it and it'd go all hard - lovely! Not so sure about dry PP though!

[drizzt]

I've been getting up at 5.30am to make sure I get the weights and cardio in. That's only 30 mins earlier than usual but man it's killing me.

Do you get to bed sooner now that you wake up earlier? I find personally that I've got a sweet spot for length of sleep - I get to sleep probably bang on midnight, and wake up shortly after 6. With this length of sleep, I wake up nice and alert.

However stray an hour either side - yep, even an hour longer sleep - and I wake up drowsy as hell! Maybe knock the time you get to sleep back half an hour and see if that makes a difference? (if you haven't already)

Of course this is all bro-science brought to you by yours truely, so feel free to completely ignore this advice :pfft: As CC says, it could just be to do with the weather!

I'm also getting into the filthy habit of eating my protein powder dry.....don't ask me why. I suspect it's because I used to eat milo dry from the tin.

:-s

[teamfatboy]

Maybe knock the time you get to sleep back half an hour and see if that makes a difference? (if you haven't already)

:ditto: this .

One of the few takeaways that stuck with me from a week-long seminar was a talk on biorhythms. While there used to be a lot of bunkum talked around these, the guy quoted peer-reviewed journals for the fact of a 90-minute sub-cycle in a person's daily rhythm. He said, exactly as Drizzt does, that if you are finding it difficult at 0530, try half-an hour plus or minus to see how much easier it is. I wish I could put my hand on the articles, but I gave it a whirl and it worked for me, honest!

[VampireChick]

Do you get to bed sooner now that you wake up earlier? I find personally that I've got a sweet spot for length of sleep - I get to sleep probably bang on midnight, and wake up shortly after 6. With this length of sleep, I wake up nice and alert.

I get to bed about 1030, waking up at 530. It's still the same time as last time (when I would get up at 6am) so I guess I could probably knock it back another 30 or so Will put it down to the cold weather also! But thanks for the advice all

And as for the dry PP....perhaps just pretend I didn't say that for now :pfft:

[VampireChick]

TUESDAY - CHEST AND BIS

Incline DB Press

10 x 10kg x 4 sets

s/s DB Curls

10 x 7kg x 4 sets

Cable Flyes

10 x 5kg

10 x 7.5

8 x 7.5

10 x 5

Bench Press

8 x 30kg

8 x 30

8 x 35

6 x 35

s/s Ezybar Curls

8 x 13kg

8 x 13

8 x 15.5

8 x 15.5

Incline Flyes

10 x 7kg

10 x 7

10 x 9

s/s DB Hammer Curls

8 x 8kg

10 x 6kg

10 x 6

25 on x-trainer after.

Took Rookie's advice and cut an exercise. Feel like I had so much more time.

Still feeling tired so will take tomorrow off and get back into it on Thursday.

[VampireChick]

THURSDAY - SHOULDERS AND ABS

Machine Shoulder Press

10 x 20kg

10 x 30kg

Reverse

10 x 30kg

10 x 30kg

Reverse Cable Flyes

10 x 4kg (combined)

10 x 6kg

8 x 6kg

8 x 8kg

s/s DB Front Raises

8 x 6kg x 4 sets

DB Shoulder Press

10 x 8kg

10 x 8kg

8 x 10kg

10 x 10kg

s/s Seated Side Raises

10 x 5kg x 4 sets

V Sits Ups - 4 x 15

SB Oblique Crunches - 4 x 10

Weighted SB Crunch - 10 x 10kg x 4 sets

Russian Twists - 3 x 10

Followed by 30m cardio

Felt like I had a decent session and I'm getting used to the 5.30am wake up calls now.

Just had my braces tightened so currently living on pureed vege soup and shredded chicken, protein shakes and smoothies! I'm having massive cravings for sugar at the moment, hopefully it'll pass soon!

Day off today (Friday) and will get into legs tomorrow

[VampireChick]

Awesome workout today (weights still light but I'm still pretty buggered).

Squats

15 x bar

10 x 35kg

10 x 35

8 x 40

8 x 45

BB Stiff Deads

8 x 10kg x 4 sets

Leg Press

10 x 30kg

8 x 40

8 x 40

8 x 50

6 x 60kg

DB Step Ups

20 x BW

16 x 20kg

20 x 20kg

24 x BW

s/s Walking Lunges

20 x BW

16 x 20kg

16 x 20kg

30 x BW

Lying Leg Curls

10 x 25kg

10 x 25

8 x 32

8 x 32kg

Feel like I earned my turkish meal + two red wines tonight :pfft:

[Rookie]

Training looks great VC, as for the sugar cravings... Its a mental thing, if you have some sort of sugar post w.o that usually satisfies it.

[VampireChick]

Yeah I snuck in a bit of yoghurt and fruit yesterday and the cravings have gone

[VampireChick]

TUESDAY - BACK AND TRIS

CG Cable Row

12 x 40kg

12 x 40

12 x 40

10 x 40

DB Row

8 x 10kg

8 x 10

8 x 12.5

8 x 12.5

Straight Arm Press Down

10 x 10kg

10 x 12

10 x 12

10 x 15

Tricep Dips

12 x 33kg assistance

12 x 33

10 x 26

10 x 26

Tricep Pushdown

12 x 15kg

12 x 15

10 x 17.5

10 x 17.5

Lat Pulldowns

10 26kg

10 x 33

10 x 33

8 x 40 (really shitty form)

Tricep Pulls

10 x 10kg

10 x 15

10 x 15

10 x 17.5

Followed by 30 cardio

Felt like I had a pretty decent workout and managed to keep to 30 second rests for most of the time, so got this done under 45 minutes woohoo!

I feel pretty proud of myself - I didn't have any chocolate! \:D/ BUT, I did have the mixed meat grill at Istanbul with two large glasses of red wine and a gin and soda.......slowly trying to get rid of the alcohol (my weakness). I also had the sneaky tablespoon of peanut butter here and there.

[frantic]

Hey lady, just flicking through you journal..you are doing so well,(read you did a superset of lunges and step up's..bittersweet combo :nod: ..I only do that when I have to much jack3d!!! With you training at 5:30 am, are you eating anything before you do?

[VampireChick]

Hey lady, just flicking through you journal..you are doing so well,(read you did a superset of lunges and step up's..bittersweet combo :nod: ..I only do that when I have to much jack3d!!! With you training at 5:30 am, are you eating anything before you do?

Hey thanks for the comment! I have a protein shake with a sprinke of oats and to be completely honest I do take a pre-workout supp beforehand (I'm really not a morning person!)

[VampireChick]

WEDNESDAY - CHEST AND BIS

Incline DB Press

10 x 10kg

10 x 10

10 x 10

10 x 10

s/s

Seated DB Curls

10 x 7kg

10 x 7

10 x 7

10 x 7

Bench Press

10 x 30kg

10 x 35

8 x 35

7 x 37.5

s/s

Ezybar Curls

8 x 16kg

8 x 16

10 x 16

10 x 16

Incline DB Flyes

10 x 8kg

10 x 8

10 x 8

10 x 8

s/s

Hammer Curls

10 x 6kg

10 x 6

8 x 7kg

8 x 7

Decline Bench Press

10 x 20kg

10 x 20

10 x 20

Followed by 30 cardio (330 cals)

Felt like a decent workout. Really trying to get my bench back up.

[Rookie]

Good stuff VC! Training is looking solid, how are things on the sleep/ nutrition side? Keep it up!!

[VampireChick]

Thanks Rookie! Sleeping patterns are awesome at the mo and I'm used to the earlier starts now

Nutrition is good, about 75/80% clean and aiming to go further over the next week. My trainer is going to play around a little more with my carb cycling so we'll see how we go

[VampireChick]

Just a cardio session today. Meet the parents for dinner at a steakhouse and indulged a bit :oops: Will also be indulging this Saturday at my cousins 21st. I've been told there will be hangi AND boil up....there's no way I'm turning that down!