VC in 2011

[morattigirl]

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 up!

=P~ =P~ Oh yum! I'm jealous! :nod:

[VampireChick]

Wow noticed my shocking spelling in my last post. I MUST be excited for that kai!

[VampireChick]

FRIDAY - SHOULDERS AND ABS

Machine Press

10 x 20kg

10 x 40kg

9 x 40kg

11 x 40kg

Reverse Cable Flyes

10 x 3kg

10 x 3kg

8 x 4kg

9 x 4kg

s/s

DB Front Raises

10 x 6kg

10 x 6kg

8 x 7kg

10 x 7kg

DB Seated Shoulder Press

10 x 8kg

8 x 10kg

8 x 10kg

9 x 10kg

s/s

Seated Side Raises

10 x 4kg

10 x 4kg

8 x 5kg

8 x 5kg

Leg raises 3 x 15

SB side obliques 3 x 10

Weighted crunch machine 15 x 10kg, 15kg, 17.5kg

30m cross trainer (350 cal)

My shoulders were feeling the burn this morning. It felt awesome! Feeling a tad sleepy now and I'm meant to be studying......

My trainer has me on a new eating plan next week which I'm tad excited about (carb cycling).

Bring on the hangi tomorrow before I get into that!

[teamfatboy]

My trainer has me on a new eating plan next week which I'm tad excited about (carb cycling).!

Great, my pt's had me on that, it's working for me, but interested in how you find it

[VampireChick]

My trainer has me on a new eating plan next week which I'm tad excited about (carb cycling).!

Great, my pt's had me on that, it's working for me, but interested in how you find it

Will let you know next Friday, after I've ripped someone's head off due to hunger! No I'm sure it'll be fine. She has tried to ease me off heavy carbs quite slowly so it wont be a dramatic change (high carb every three days)

[teamfatboy]

My trainer has me on a new eating plan next week which I'm tad excited about (carb cycling).!

Great, my pt's had me on that, it's working for me, but interested in how you find it

Will let you know next Friday, after I've ripped someone's head off due to hunger! No I'm sure it'll be fine. She has tried to ease me off heavy carbs quite slowly so it wont be a dramatic change (high carb every three days)

I've tried two ways: a three-day staggered step-down, and a simple high-low split, high carb on weights days, low carb on non-weights, same cal count. So far, it's easily tolerable, even running a below- maintenance cal load.

[VampireChick]

That's good to hear TFB. And I'm sure my body is screaming for something different too.

[VampireChick]

SATURDAY - LEGS ETC

Forgot my journal today and was in the mood for a fun workout so it was a bit of a mixed bag really.

Squats

10 x 20kg

8 x 40

8 x 40

6 x 50

5 x 50

Leg Press

10 x sled

8 x 40

8 x 40

6 x 60

6 x 70

4 x 80

Bench

10 x 20kg

6 x 35

6 x 37.5

5 x 40

6 x 40

Leg Extensions

10 x 40kg

9 x 50

8 x 50

5 x 50

Ezibar Curls

10 x bar

10 x +5kg

8 x +10

8 x +10

Tried to do some chin ups, only managed one and a half! So did a few negatives then got over it.

Looking forward to my dose of Hangi tonight =P~ =P~ =P~ =P~

[VampireChick]

TUES - BACK AND TRIS

CG Cable Row

10 x 40kg

10 x 40

8 x 42.5

8 x 42.5

DB Row

10 x 10kg

8 x 12.5

8 x 12.5

6 x 15

Straight Arm Pressdown

10 x 12.5kg

8 x 15

8 x 15 (was getting a bit dodge so dropped the weight)

12 x 12.5

s/s

Tri Bar Pushdown

10 x 12.5

8 x 15

8 x 15

10 x 12.5

CG Bench

10 x 20kg

8 x 30

8 x 30

6 x 35

Lat Pulldown

8 x 33kg

8 x 40

7 x 40

8 x 40

Tri Pulls

10 x 15kg

10 x 15

8 x 15

10 x 15

WED - CHEST AND BIS

Cable Cross Overs

10 x 10kg

10 x 10

8 x 15

8 x 15

TRISET: DB Press/DB Flyes/Single Alternating DB Press

10 x 8kg x 4 sets

My chest was BURNING after this!

BB Drag Curls

10 x 10kg

8 x 12.5

8 x 12.5

10 x 12.5

Cable Curls

10 x 7.5kg

10 x 7.4

10 x 10

10 x 10

10 x 7.5

SUPERSET DB Hammer Curls/DB Curls

8 x 5kg x 4 sets

Both days followed by 30 minutes moderate cardio. Had an awesome workout both days :grin: My biceps were looking nice and puffed today...I hope it lasts.

[Chillicat]

My biceps were looking nice and puffed today...I hope it lasts.

\:D/ Awesome!

[morattigirl]

Nice work VC!!

[teamfatboy]

Wow, some big workloads going in there, VC - keep that up!

[VampireChick]

Thanks all. I'll admit I do feel a little exhausted after each workout so I've been sticking to a day off every three days (no cardio either) and I seem to be recuperating well on those days off

Nutrition is going well also. Feel like I'm making slow but steady progress (I've had least gotten rid of the extra cushion I gained in Japan), have reached a slight plateau but have changed my diet which should shake things up a bit. Low carb days are more manageable than I thought!

[VampireChick]

THURSDAY - SHOULDERS

Iso Lat Machine Shoulder Press

10 x 20kg

10 x 25

10 x 27.5

14 x 20

s/s

DB Front Raises

10 x 6kg x 4 sets

Reverse Cable Pulls

10 x 3kg

10 x 4

10 x 3

15 x 3

My rear delts are pretty damn weak :oops:

s/s

DB Side Raises

10 x 5kg x 4 sets

Seated Shoulder Press

10 x 8kg x 4 sets

s/s

Bent Over DB Raises

10 x 3kg

10 x 3

10 x 4

8 x 4

20 minutes x-trainer (level 12)

15 minutes bike (level 10)

Got my braces tightened yesterday so I'll be back on liquid food for a couple days. I can feel myself getting hungry and grumpy already.

[mike27]

nice spot of volume going on!

are you on cho cycle?

[VampireChick]

nice spot of volume going on!

are you on cho cycle?

Thanks! And yes I am...so far so good! High carb day today so off to a good start Bodyfat has been coming down in a slow and steady pace which is awesome

SATURDAY - LEGS

New leg workout today so kept the weights quite low (still buggered after it tho).

Leg Press Superset (Wide/Close Stance)

8 x sled/8 x sled

10 x 20kg/10 x 20kg

12 x 20kg/10 x 20kg

15 x 20kg/12 x 20kg

Pop Squats

4 x 10 x 4 sets

Stiff Deads

8 x 20kg

8 x 20

6 x 25

6 x 25

Multi Directional DB Lunges (forward/side/back)

8/8/8 x 5kg

8/8/8 x 5

8/8/8 x 6

Alternating Leg Extension

8 x 15kg

8 x 25

8 x 25

8 x 20

[mike27]

pop squats? they sound fun ?? :-s

[VampireChick]

pop squats? they sound fun ?? :-s

Just some jumpy squat thingys to keep my heart rate up.

[VampireChick]

I've been very slack with updating my journal! But I've still been going hard and I'll be honest and say that this has been a 'low' week energy and mood-wise (even too buggered to update the diary every night). So I've taken a couple of days off, with a nice long 90 minute walk up Mt Vic and might go for another this arvo. I also had decent cheat on Friday night (homemade laksa) to bring up the spirits. Progress is coming along at a slow and steady pace. I really can't trust my scales at all, but the 'average' is coming down (I've manage to stay in the 62kg region with it going up and down about .5kg a day).

Got some nice comments on my arms the other day (someone said my delts and biceps were looking more defined). So that gave me a good buzz. Otherwise, I'll just keep trucking along. Will start updating my workouts if my energy starts to perk up again in the evenings.

[poos_n_wees]

Got some nice comments on my arms the other day (someone said my delts and biceps were looking more defined). So that gave me a good buzz.

\:D/ Hows training been chick?? Energy levels improving?

[VampireChick]

Training is going awesome thanks PnW! Energy levels are up and strength is increasing on back and legs. I have to tone things down on biceps, tris and chest though cause my wrist is playing up. I've found it is also so much easier to diet during winter. Have started losing an inch here and there so all is going well Might even chuck up some pics soon.

[poos_n_wees]

Choice! Good to hear. Look forward to seeing the progress pics \:D/

[VampireChick]

Update

Well I'm keen to get back on the journal bandwagon and actually start posting progress again. Training has been going very well and I've managed to ditch the weight I gained in Japan (I couldn't do up my jeans when I got back to NZ). Unfortunately I didn't take any pics of that weight gain so can't really prove to progress I've made (I really didn't want to see myself on camera at that time). But I'll upload monthly progresses from now on. There is a 4 week difference between the ones I've uploaded and while progress has been slow, I'm pretty happy.

25th May

Chest: 36 inches

Waist: 28 inches

Hip: 37 inches

Sum of skin folds (taken from 5 areas): 54mm

25th June

Chest: 34 inches

Waist: 27 inches

Hip: 36 inches

Sum of skin folds: 49mm

Training goes a little something like this:

Monday: Back and triceps +cardio

Tuesday: Chest and biceps + cardio

Wednesday: Cardio

Thursday: Day off

Friday: Shoulders + cardio

Saturday: Abs and calves + cardio

Sunday: Legs (I do them on Sunday because noone else is at the gym, so have it all to myself!!)

My legs are leaning up quicker than the rest of me. My back has made the least progress to be honest and isn't in the best shape (hence lack of back photo).

Anywho, I think that's all I need to cover for now I've also removed my tattoo in the pics. It bugs me.

[mike27]

looking great! :nod:

[VampireChick]

looking great! :nod:

Thanks Hopefully in a months time I look even better