VC in 2011

[VampireChick]

The doughboys??????? That's the best bit!

Definitely! Hopefully when I'm 'granted' a proper cheat from my trainer I'll go the full haul and just eat them

Friday - Legs

Leg Press

10 x sled

6 x 80kg

6 x 80

6 x 100

5 x 120

4 x 120

Hack Squat

10 x 20kg

10 x 30

10 x 40

10 x 40

Walking Lunges

4 laps x 15kg

Leg Extensions

10 x 42kg

8 x 50

8 x 50

8 x 55

s/s

Lying Leg Curls

10 x 20kg

8 x 25

8 x 25

8 x 32

Went back home for the weekend and only managed to get in 30 minutes of cardio in my parent's home gym. Definitely had to test my strength with food on several occasions. Family stopped at Mcdonalds twice, had a boozy party on Saturday night and had big breakfasts (eggs, sausages and hash browns both mornings) but I stuck to my guns and prepacked my food the whole time. Of course I had to have a good plate of boil up but other than that, I was pretty well behaved!

Looking forward to hitting the new programme from tomorrow!

[thatwaslight]

Looking great VC! what's your goal weight for comp?

[poos_n_wees]

Solid volume with the legs VC. Good stuff :nod:

Family stopped at Mcdonalds twice, had a boozy party on Saturday night and had big breakfasts (eggs, sausages and hash browns both mornings) but I stuck to my guns and prepacked my food the whole time.

Gutsy mate! A lesser being would've caved.. :oops:

[VampireChick]

Looking great VC! what's your goal weight for comp?

Not too sure to be honest. My trainer reckons about 58kgs, maybe a bit less. I'm currently lingering around 62-63 (changes every day). I definitely have a lot of work to do if I manage to see a comp in sight but looking forward to when I finally do

Gutsy mate! A lesser being would've caved.. :oops:

I was pretty close! (esp with those McCafe cakes calling my name in the background :pfft: )

[VampireChick]

Monday - Quads

Front Squats

Bar x 6 x 4

These were a damn mess. So I'm sneaking my trainer into the gym this weekend to teach me proper form.

DB Multi-Directional Lunges (8 lunges each direction - front, side, back)

8 x 5kg

8 x 5

8 x 6

8 x 6

BB Split Squats

8 x 15kg

8 x 15

8 x 20

8 x 20

Leg Extensions 21s

21 x 26kg

21 x 33

21 x 33

21 x 42

Woodchops

10 x 5kg

10 x 7.5

10 x 7.5

Leg Raises

4 sets of 12

V Situps

4 sets of 12

[VampireChick]

Tuesday - Shoulders and Cardio

Standing Military Press

10 x 15kg

8 x 20

8 x 20

10 x 15

s/s

DB Side Raises

10 x 5kg

8 x 5

8 x 6

10 x 6

Seated Press (facing inward)

10 x 10kg

8 x 12.5

8 x 12.5

8 x 15

s/s

Front Plate Raise

4 sets of 10 x 10kg

Seated DB Press

10 x 8kg

10 x 8

8 x 10

8 x 10

s/s

Bent Over Raises

12 x 3kg

12 x 3

10 x 4

10 x 4

Followed by 40 minutes on the bike, moderate incline setting

TODAY - DAY OFF

Man, I am feeling super drained today! It's even high carb day and I still feel like going to sleep.

[VampireChick]

Thursday - Arms and Cardio

Rope Pulls 21s

21 x 5kg

21 x 10

21 x 10

21 x 12.5

Incline DB Curls

8 x 6kg

8 x 6

8 x 8

8 x 8

Assisted Dips

10 x 26kg

8 x 19

6 x 19

8 x 12

s/s

Drag BB Curls

10 x 15

8 x 15

6 x 17.5

6 x 17.5

Overhead Tri Cable Extension (Rope)

10 x 7.5kg

10 x 10

10 x 10

8 x 12.5

DB Incline Tricep Extension

8 x 6kg

8 x 6

8 x 8

8 x 6

Got sore elbows with these!!

Followed by 20 m stepper, 20 m cross trainer. Moderate settings (380 cals)

Really struggling with my diet this week. Throwing tantys and had a bit of a sob last night so need to see what I'm low in. My trainer is thinking of either upping the carbs or fats. I'm also on a bit of a plateau too (have been for about three weeks) so I feel like I need a bit of a jump start.

[Chillicat]

I'm also on a bit of a plateau too (have been for about three weeks) so I feel like I need a bit of a jump start.

That's frustrating, but your body will catch up with your efforts soon enough - just stick with it and you'll make it to the stage, complete with stripper heels and spangly bikini! :nod:

[VampireChick]

I'm also on a bit of a plateau too (have been for about three weeks) so I feel like I need a bit of a jump start.

That's frustrating, but your body will catch up with your efforts soon enough - just stick with it and you'll make it to the stage, complete with stripper heels and spangly bikini! :nod:

Thanks. Was hoping to make it to a comp this year but at this rate, I just wont be stage worthy I don't think (will re-assess in three weeks when my trainer takes my measurements again). But that's ok, these things take time. I'll just aim for something early next year (April/May)

[VampireChick]

Bit of a rubbish workout this morning cause I've been feeling pretty drained in general (tank is on empty).

Friday - Hamstrings

Good mornings

4 sets of 10kgs x 8

Stiff Deads

8 x 20kg

8 x 20

8 x 30

8 x 30

Lying Leg Curls

8 x 22.5

8 x 22.5

8 x 25

8 x 27.5

Lying Leg Curls

Could only squeeze out two sets of 12

SB Curls

10 x 5kg

10 x 5

12 x 5

15 minutes on x trainer following

Think I'm due for a decent cheat meal. SO DAMN HUNGRY!

[poos_n_wees]

Bit of a rubbish workout this morning cause I've been feeling pretty drained in general (tank is on empty).

Good on you for getting in the gym anyway VC, still a good hammy session there :nod:

So.. What was your cheat meal?? :jive:

[VampireChick]

Bit of a rubbish workout this morning cause I've been feeling pretty drained in general (tank is on empty).

Good on you for getting in the gym anyway VC, still a good hammy session there :nod:

So.. What was your cheat meal?? :jive:

Roast chicken (like, 300g worth), roast kumara and salad, followed by a massive tablespoon of peanut butter =P~ =P~

[olympia]

That was your cheat meal? Your a machine :nod:

[VampireChick]

That was your cheat meal? Your a machine :nod:

If I make any bf progress (loss) in the next couple weeks, I'll def have to have something more decent.

Saturday - Back

Assisted Pull Ups

10 x 33kg

8 x 26

8 x 26

8 x 26

8 x 19

8 x 26

Floor Rope Pulls

10 x 15kg

10 x 18

8 x 18

8 x 18

Prone Rows

10 x 4kg

8 x 4

8 x 4

8 x 4

Free Weight T-Bar with Rope

5 sets of 8 (just olympic bar)

Incline DB Row

8 x 12.5kg

8 x 15

8 x 15

Sunday - Chest

Incline BB Press

8 x bar

8 x 25g

8 x 25

8 x 30

Cable Tricet: Flyes/Press/Alternate Flyes

8 x 5kg (per side)

8 x 6.5

8 x 6.5

8 x 6.5

Bench Press

10 x bar

8 x 25

8 x 30

8 x 35

8 x 40

Was feeling a bit off today so flagged cardio (naughty :oops: ) and decided I needed a few hours to chill and do nothing. Might head off for a brisk walk soon.

Went to a wedding last night which had all these gormet nibbles and a ton of alcohol. I somehow managed to stick to my waters and protein bar in my purse!

[VampireChick]

Monday - Legs (Quads)

Squats

10 x 20kg

8 x 40

8 x 40

6 x 50

Front Squats

3 x 10 x 15kg

Leg Extensions 21s

21 x 33kg

21 x 33

21 x 40

21 x 40

Cable Woodchops

10 x 6kg

10 x 6

8 x 6.5

8 x 6.5

V Sit Ups

4 set of 15

Leg Raises

4 sets of 12

Tuesday - Shoulders

Standing Military Press

8 x 15kg x 4

s/s DB Side Raises

8 x 4kg x 4

Machine Press (Sitting inwards)

8 x 20kg

8 x 30

8 x 30

8 x 35

s/s Plate Front Raise

10 x 10kg x 4

Seated DB Press

8 x 8kg

8 x 8

8 x 10

8 x 10

s/s Bent Over Raises

12 x 4kg x 4

Feel like I'm bloody hungry ALL the time now. I'm taking fat burners, hoodia, drinking green tea and all my vitamins but I can't seem to stop being so ravenous. I'm definitely getting in enough cals (the lack of weight loss is proof of that) so not quite sure what is going on.

[Chillicat]

Feel like I'm bloody hungry ALL the time now. I'm taking fat burners, hoodia, drinking green tea and all my vitamins but I can't seem to stop being so ravenous. I'm definitely getting in enough cals (the lack of weight loss is proof of that) so not quite sure what is going on.

I have exactly the same problem as you. I seem to eat in a way that should lead to weight and fat loss, but which just doesn't. It's so frustrating, as short of extreme dieting, weightloss just doesn't seem to work, and I'm not a bulimic teenager and don't want to go down that kind of extreme road.

Perhaps it's only extreme unhealthy eating that ever gets you to competition stage? I really don't know, but I guess if that's the key, then people like me will just have to accept that a competition looking body is just not going to happen. Hopefully I'm wrong about that (which is likely, I'm no nutritionist!) and it's maybe just a blip and you'll soon start shedding like crazy.

[VampireChick]

Perhaps it's only extreme unhealthy eating that ever gets you to competition stage? I really don't know, but I guess if that's the key, then people like me will just have to accept that a competition looking body is just not going to happen. Hopefully I'm wrong about that (which is likely, I'm no nutritionist!) and it's maybe just a blip and you'll soon start shedding like crazy.

You may be right CC. If I have to even lower that what I'm currently consuming, I might lose it! Getting my measurements and body fat stats done today so we'll see if the last couple of weeks have been completely fruitless, or otherwise successful. My tummy is definitely looking a little nicer than last week but we'll see!

[ThePman]

Sometimes after you've been dieting hard, dieting even harder isn't the right direction.

[olympia]

Whats your current daily food intske look like VC?

[VampireChick]

Until the end of last week I was carb cycling but now we've just added in carbs with brekkie and lunch and to be honest, there has been a bit of difference since we did this.

Pre WO: 50g chicken

weights and cardio

Post WO: Protein shake

M1: 1/3c oats, 1/2 serve pp

M2: 85g tuna, 1T avo, 1/2 onion

M3: 150g chicken, 75g kumara, salad greens

M4: 100g salmon, 1C green beans

M5: 150g chicken, 2C green veg (usually beans and bok choi)

M6: 1T peanut putter and isolate

I'm down half a kg since last week (but really, that could be anything). Getting measurements soon so we'll see how it goes.

[olympia]

That looks pretty good to me. Hows the energy since you added in the extra carbs?

[VampireChick]

That looks pretty good to me. Hows the energy since you added in the extra carbs?

MUCH better. I tend to crash about 3-4 but that's to be expected. I think I've just been pretty hard on myself but as of today I've lost an inch around my chest (overbust), half an inch around my underbust and an inch around my buttocks in a month. No change on waist and hips.

[olympia]

That looks pretty good to me. Hows the energy since you added in the extra carbs?

MUCH better. I tend to crash about 3-4 but that's to be expected. I think I've just been pretty hard on myself but as of today I've lost an inch around my chest (overbust), half an inch around my underbust and an inch around my buttocks in a month. No change on waist and hips.

Thats kick ass well done. Give it time it will come. Maybee change around your ab routine and pop in a few broomstick twists.

[VampireChick]

Yeah definitely need to amp up the abs and intensity of my cardio too I think.

Cheers

[teamfatboy]

Well done on the tape measurements, VC :clap:

For a really good cardio workout, keep an eye out for the launch of Kimax. So much fun and burns cals like nothing else