VC in 2011

[becbec]

I'm off skiiing at Hutt tomorrow :shock:

Haven't been since I got sick, 6 years ago!

please no tiny children, i fear flattening them!!

[VampireChick]

Oooooh have fun BecBec! Don't worry about the children. They seem pretty indestructible up there

[VampireChick]

It has been a while since a posted (due to mucking around and generally being a tad lazy with my diet!). But I've been back on track for the last three weeks and feeling great. My trainer has me on a 5x5 programme and I LOVE it (apart from feeling like a complete zombie most days). I'm just finding it hard to get cardio on top of 4 days of weights and snowboarding every second weekend. I'll post some highlights at the end of the 6 weeks, but I will continue with it as the strength increase is just too hard to pass up!

I seem to have gained some size around my arms and shoulders which is nice, but it's taking a little longer to ditch the fat around the hips. No worries though, I'm not in a huuuuge rush, as long as I'm bikini ready by November/December I'll be happy.

[Chillicat]

You need a bit of extra padding for keeping you warm up the mountain

Glad to hear you're enjoying your 5x5 - I LOVED doing that the last few months, and once I finish getting all svelt and sexy ( :pfft: ) I'll totally go back on it again.

[VampireChick]

You need a bit of extra padding for keeping you warm up the mountain

Glad to hear you're enjoying your 5x5 - I LOVED doing that the last few months, and once I finish getting all svelt and sexy ( :pfft: ) I'll totally go back on it again.

Haha that's right! No extra layers needed this season :pfft:

The programme has even got me loving squats (whereas I used to hate them with a passion). I guess because 5 reps is somewhat bearable when you're going heavy. The only thing I really need to sort is my diet (I mentioned cardio was shit but it's actually not as bad as I thought...I'm getting in at least 4 sessions). I just can't stop dipping into that honey and PB, plus I'm having one too many cheats. I've limited this to Saturdays. Should be sweet Plus no more booze!

[Chillicat]

Mmmm PB is hard to resist. I just had a spoonful (ok, two spoons :oops: ). Not sure why I'm so peckish, though I'm convinced it's due to my protein shake leaking in my bag so I didn't get a full post-ukulele-class meal on my way home just now - grrr! Of course 2 spoons of PB has about the same nutritional value as quarter of a protein shake, I'm sure :nod:

[Peachy]

Up date please missy! I need to read some more girls journals for training and diet ideas seeing as we all cutting for summer now :doh:

[VampireChick]

Up date please missy! I need to read some more girls journals for training and diet ideas seeing as we all cutting for summer now :doh:

Yeah sorry I've been slack with the journal!

Well I'm five weeks into my strength programme and it's going awesome. I've gone down 2% bf (which isn't much I know but I need to tweak my diet). So I'm sitting around 23/24% right now. I'll put up my strength increases when I'm done which will be at the end of this week. Then I'll change the programme around again to target those areas that didn't respond quite as well.

I'll probably start 'cutting' in a few weeks time but I feel like I need some extra cals for energy right now Typical day for me:

M1: Protein shake (post workout)

M2: 1/2C oats, raisins, soy milk

M3: 1/2C oats, raisins, protein shake

M4: 150-200g chicken or tuna, 2/3 cups veg

M5: Almonds and protein shake, or cottage cheese

M6: 200g chicken, 3C veg

M7: Cottage cheese before bed.

I have mad food rage right now so it's more than likely there's an extra protein serving in there somewhere (shake or egg whites). I just didn't want to admit to 8 meals :oops:

[VampireChick]

Had a session today with my trainer just to see where my strength was at after four weeks. I sorta feel like I need his assistance now that I'm going heavier (to check form etc).

Squats

10 x Bar

5 x 40kg

5 x 45kg

5 x 50kg

5 x 50kg

5 x 55kg PB

Bench

10 x bar

5 x 30kg

5 x 40kg

5 x 42.5kg

5 x 45kg

5 x 47.5kg PB

Leg Extensions (Per leg)

10 x 20kg

5 x 30kg x 5

Standing Military BB Press

10 x 20

5 x 22.5kg

5 x 25kg

5 x 25kg

5 x 25kg

5 x 27.5kg (spotted)

BB Bicep Curls

10 x 12.5kg

5 x 17.5kg

5 x 20kg

5 x 20kg

5 x 20kg

5 x 22.5kg PB

Feel pretty pleased so far. I know it's not quite as strong as some of the amazing ladies on this forum but it's a good start for myself. Doing this session again on Saturday but will take the week off following (snowboarding holiday). Will come back all refreshed with a new programme (more squats, bench, deads etc).

[drizzt]

Pheeew nice squats VC! 8)

Edit - and bench... and bicep curls :shock: PBs all over the place, machine :clap:

[VampireChick]

Pheeew nice squats VC! 8)

Edit - and bench... and bicep curls :shock: PBs all over the place, machine :clap:

Thanks Drizzt

[Chillicat]

Your weights are looking awesome VC! Very impressed with your bench especially :clap:

[VampireChick]

Your weights are looking awesome VC! Very impressed with your bench especially :clap:

Thanks chick. That means a lot :nod:

[teamfatboy]

Would ya look at that :shock: Personal Bests breaking out all over! :clap:

Well done \:D/

[VampireChick]

Cheers TFB. Yeah I think its this 5x5 programme. It seems to be giving me more focus, which I have really lacked over the last year.

[Peachy]

I know it's not quite as strong as some of the amazing ladies on this forum but it's a good start for myself.

Who cares!! Good on you chick as long as you know your improving thats the main thing. You can only be your best self (I wish I had a more wise motivational saying but thats all I got).

Plus I reckon who cares what you lift as long as you look good doing it :nod:

Well thats what I tell myself coz I cant lift much :shifty:

KUTGW missy

[VampireChick]

Yeah totally Peachy. I tend to hold off on postings things because I compare myself to others. I need to stop doing that and just concentrate on myself!

[teamfatboy]

That's one of the reasons for my journal, so's I can look back and see what progress I've made... scary thing is if I wanted I could probably find three years worth on here. Sure beats rummaging in the cupboard for manky old notebooks!

[Chillicat]

manky old notebooks!

I'm finding it doesn't take long for them to become manky! My one for most of this year is looking very tatty, not sure it will make it to the end of the year at this rate!

[VampireChick]

FRIDAY

Cardio and stretching

Heading up the mountain tomorrow for seven nights. I am hanging out! Will get in a full body weights session this arvo before I head off. I think gyms are a rarity in Ohakune, so I'll take this opportunity to take a week off and get lots of cardio in (snowboarding and jogging). Will try to keep my diet in check but it wont be perfect (burger meal here and there, plus a couple wines in the spa). Will come back all refreshed for my new weights programme

I might hunt down a homemade protein bar recipe for snacks when I'm up there....

[MILF]

I might hunt down a homemade protein bar recipe for snacks when I'm up there....

I thought that was a good idea too and made Peanut Butter Protein Bars. Not recommended. Too much Peanut Butter! lol

I found another reciped for Carrot Cake Protein Bars. I have yet to make it but I like carrot cake so should be good.

Carrot Cake Protein Bars

Ingredients:

Non-fat no-stick spray

1 cup oat flour (ground oatmeal found in the health section of your grocery store)

2 tsp cinnamon

½ tsp baking soda

¼ tsp salt

1/8 tsp ground nutmeg

1/8 tsp allspice (optional – more like spice cake)

3 egg whites

¾ cup Splenda

½ cup fat free Ricotta cheese

2 4 oz. jars or packs of baby carrots (instead of shredded carrots)

2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)

1 cup quick cooking oats (optional for added carbs and energy)

Directions:

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.

In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.

In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.

Pour batter into the pyrex dish and spread evenly. Bake 28 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.

Nutrition per serving: 2 small squares

94 calories (132 cal with oats folded in)

1.25 g fat (2 g fat with oats folded in)

10 g carbs (17 g carbs with oats folded in)

10 g protein (11 g protein with oats folded in)

[VampireChick]

Wow MILF thanks for this! I'll give them a shot :nod:

[runveerun]

5x5 is a great programme VC I enjoyed it alot , you are doing so well with it! KUTGW :grin:

[VampireChick]

5x5 is a great programme VC I enjoyed it alot , you are doing so well with it! KUTGW :grin:

Thanks chick. I am definitely hooked on it! Just wondering how long one is meant to do it for? Keep going?

You're doing AMAZING with your lifting by the way. It's inspiring!

[runveerun]

5x5 is a great programme VC I enjoyed it alot , you are doing so well with it! KUTGW :grin:

Thanks chick. I am definitely hooked on it! Just wondering how long one is meant to do it for? Keep going?

You're doing AMAZING with your lifting by the way. It's inspiring!

You can do it forever! I was about to do it forever until I got sidetracked with WSB. I did it for 4 or 5 months I think from memory.....

Thanks VC for the nice comment :oops: I find all you girls inspiring!