Chillicat's journal

[Sakura]

You did really well while you were away, good discipline there.

Hope you had fun and glad you're back! :grin:

[rose]

10 and a half days is pretty good going CC. Welcome back and nice work taking care of yourself while away

[Chillicat]

Thanks, I'm really pleased with how things went food and drink wise, and don't feel guilty in the slightest for a couple of pizza and burger dinners and wine fuelled sing star sessions (well, I should feel guilty about that last one - I have a terrible voice!!).

I even recorded my lowest ever fat reading on my trusty Tanita this morning (26.8% - woohoo, under 27%!!), so clearly have done no long term damage with all my wining and dining \:D/

Did legs and glutes today, feeling very wobbly right now!

Need to also find a better way of recording my workouts on paper - at the moment I'm using a single little notebook, two sides of a page for each body part, and each month I fold those pages over and start afresh. I've just finished a little notebook and had to start a new one, and that's fine, but it means that unless I carry both around with me, I can't flick back and remember how many sets and reps I did in the past so it's hard to see where I'm making progress.

So I'm trying to work out a good way of recording each body part so that I can see my progress of each excercise and each body part in a linear way. I saw that Philly Nuku recommended using a separate notebook for each muscle group in an article on Go Figure, so maybe that's the way to go? My gym bag could manage a few more wee notebooks without too much trouble, and they're not exactly expensive.

Recording on here is good, but not easy for comparative purposes (more for honesty and accountability purposes!) - so how do you guys record your workouts other than on here? Would love some other ideas, though Philly's sounds like a good one.

[steak]

School exercise book for me..just rule some lines down it to get the columns :pfft: Too tight to buy a columned book and Im only a poor schoolkid Find it really useful to be able to flick back to a previous session, pull up a weight to better or reps to go higher on...ensures Im always making some kind of gains :wink:

It ends up being my food diary too 8) so its all in the one place...a exercise book full of scribbled notes and secret codes Im surprised I can read it

[rose]

What about a spreadsheet. You can set the print range to the desired dates (past and future) and print off in booklet form too. A bit more flexible than hardcopy notebook. The downside is the discpline required for the data entry... But that shouldn't be too onerous if you set it up right.

And congrats re BF%. Reward for a good holiday :nod:

[steak]

good i theory if ound but shit in practice...things change in the gym and you end (or i did with my young immature mind ) second guessing when it comes to "date entry"

2c

[rose]

Maybe just leave enough blank space then to allow for gym fluidity? My notebooks are a mare of scribbles and stuff. But CC seems like a pretty organised lady

[Specter]

What about a spreadsheet. You can set the print range to the desired dates (past and future) and print off in booklet form too. A bit more flexible than hardcopy notebook. The downside is the discpline required for the data entry... But that shouldn't be too onerous if you set it up right.

And congrats re BF%. Reward for a good holiday :nod:

good i theory if ound but shit in practice...things change in the gym and you end (or i did with my young immature mind ) second guessing when it comes to "date entry"

2c

Maybe just leave enough blank space then to allow for gym fluidity? My notebooks are a mare of scribbles and stuff. But CC seems like a pretty organised lady

ohhhh...so I should stop using my crayons and colouring in books? :shock:

[Chillicat]

The only problem I have with the computer-based record is that now that I've started a journal on here, I just don't keep it up. I need (NEED!) to be able to write stuff down in the gym at the time I do it - short term memory is utterly hopeless (too much braincell damage in my 20s :pfft: ) and if I don't write it down immediately, I completely forget what weights, sets and reps I've done for each excercise. But I don't want to have to do re-recording once I'm out of the gym (I don't mind doing it on here, as the feedback is valuable).

I used to have a way of keeping record on computer, but once I started putting stuff up on here (secondary recording), I really didn't feel like re-doing it for a third time in my own computer-based journal. Life is just way too short! I'd print each week's page out and write it manually at first then type it up at the end of the week, but it didn't really work for me. I could possible tweak it though, and make it work.

What I'm looking for now is to be able to look at my triceps (for example) and easily see what I've been doing with them on a month by month basis since I started at the end of Feb. I think I'm just going to have to transfer all my month-by-month stuff into some kind of larger notebook/excercise book, and have a section for each muscle group.

So have a tricep section that shows exactly what I've done since Feb - I'll easily be able to see when I was in a 3x12 phase, a 4x8 phase, a 5x5 phase (and for how long), and so it'll be easy to see at a glance when it's time for a change. And if it's time for a change for triceps, it'll probably be time for a change for everything else too, as I tend to use the same set/rep pattern for all my muscle groups at any one time.

Knowing me I'll try something, be happy with it for a couple of months, then want to try something new, and go back to the computer based recording!

[marky65]

For what its worth, I have made up some templates on my computer for about 3-4 different types of workouts. (ie:3-4 months worth of different exercises)

I then put in the weights after each workout and print it off. That is my sheet to take to the gym and then just put it in here.

The only problem is you get heaps of paper after a while, on the plus side though, you don't need to remember stuff and you know exactly what you are doing every day.

Works for me :pfft:

[rose]

Yeah I was thinking more a template that you could use to print in booklet form, for filling in at the gym. But the transferring of info from paper to PC is the disciplinary part I mentioned. Different notebooks per body part isn't too bad. I did similar with my workouts at one point.

[Chillicat]

Yeah I was thinking more a template that you could use to print in booklet form, for filling in at the gym. But the transferring of info from paper to PC is the disciplinary part I mentioned. Different notebooks per body part isn't too bad. I did similar with my workouts at one point.

Wow, your arms are looking GREAT in today's avatar!!

[teamfatboy]

I put my weekly training plan in a Word table - normally fits one side of an A4 page. I have two or three columns - so I can get two or three weeks on a sheet.

I take it to the gym in one of those clear plastic pockets, write on it... then you can either journal it, or just put the sheet in a ring binder when full.

I could send an example if it'd help.

[runveerun]

Welcome back Chillicat! :grin: well done for being so good on holiday! We missed you!

[Chillicat]

Thanks for the feedback on recording methods. I spent last evening transferring info from Feb-June into my new notebook, as I've decided to go with the single larger notebook method, with 100 pages in total, 10 pages for each muscle groups (more or less), and a page for each excercise. Then I'm listing each time I do that and how many sets and reps. I'll try it for a while and see how it works for me. I don't think any method will be 100% perfect, as there are always so many different ways you want to look at things (data analyst in me coming out yet again!) - but it seems like the simplest method for just recording. If I want to go all geeky and analyse further, then I can use the computer.

Had a rest day yesterday, as in utter pain from Mon and Tue workouts, as well as all the walking I've been doing. I forgot that as well as not doing much gymming while away, I also didn't do much walking (normally walk 25 mins each way to and from work), and going back to walking has made my shins very sore, especially noticing it when walking down hills.

[Chillicat]

Finished transferring this years workouts into my new and improved recording system last night. I haven't had a good chance to analyse it all yet, but eyballing it, it looks like a bit of a dog's breakfast, with apparently random numbers of sets and reps. I know that on a monthly basis I was aiming for specific sets and reps (started with 3x12, then did 4x8, then did a brief stint of 5x5) - but looking at each muscle group it's difficult to see that this was my intention.

I'm going to have a good look at it on Sunday (hubby's birthday tomorrow, so busy day), and I think this will help me way better in planning decent targeted workouts in future.

In other news, my body fat average so far this week is amazingly low compared to previous readings. Prior to my holiday the lowest weekly average I had was 27.9 (which I managed twice - once, then a few weeks later after my big blowout week). So while on holiday it rose to between 28.1-28.4 (I think, off the top of my head), but I didn't think that was too bad all things considered. Well, th average for the week so far (my weeks go Mon - Sun) is a whole one percentage point below my previous personal best! 26.9%!!!!

I have no idea why it's dropped so suddenly. My weight is up about a kilo on before I left (now around 60.3 compared with anywhere between 59.1 and 59.9 before I left) so maybe that has something to do with it? Well, whatever, I'm happy with my weight and I'm very happy with my body fat. I feel that I can indulge a wee bit for hubby's birthday tomorrow without guilt (especially the amazing snowcapped mountain themed cake I'm planning on making!).

[rose]

Good stuff CC! Maybe your body is rewarding you for giving it a rest, from training and stricter eating. Re analysing workouts, a good opportunity to refine and rethink. Nice 8)

[Chillicat]

Must own up to a very naughty Saturday night with eating. Drank about an entire bottle of wine :oops: - but that's it for now, it was a special occasion and there are no more of those in sight until perhaps our wedding anniversary in a couple of months, so I shouldn't have any problem not drinking between now and then.

Made lots of lovely food too - had a lovely ante pasto platter, including a few cheeses (my biggest weakness). Dinner was chicken (but thighs, not breasts) and I made a nice healthy salad to go with it. I also made a super cool birthday cake which I'm going to attempt to upload a pic of. Then there were lots of chips after I drank too much and just started picking at things. Now I remember why drinking is bad! Not just the empty calories from the wine itself, but all the extra crap you eat just because you stop caring!!

Ah well. I only have one husband and he only has one birthday a year.

Went to gym yesterday and did 30 mins of cardio (which I hate, so that's always an achievement!), as well as a really good ab session - including a 90 second plank, which is a personal best \:D/ So the weekend wasn't a total write-off!

[runveerun]

Cool birthdee cake! Well done on the 90 sec plank and the lowering BF! These are all great news! woohoo! :clap:

[rose]

Wow! Awesome looking cake! Your Saturday night didn't sound too bad, and as you say, only one husband/one birthday. Hope you had a nice night 8)

[Chillicat]

My cake-making has got me all inspired for halloween - now that I've discovered that drapy-type icing, I've got plans for little edible ghosts and various other things. Not interested in eating them, so will invite my friends with kiddies over for a halloween party so they can all enjoy eating them and I can enjoy making them!

Did chest and triceps today. Nothing interesting to report on the excercise or food front really, in terms of what I did today, but I have been doing a lot of thinking and working out about my future workouts.

Looking through my past workouts, I had lots of phases of 4x8 and some of heavier weights of 5x5, and then some patches where I didn't seem to be following any kind of pattern (week to week), just a bit random really. So I'm thinking that now I'm back into regular training I need to have a definite focus and aims to work towards.

So I'm wanting to set specific set/rep aims, and my thoughts are to do it like this:

1. 4x8: Aim to do 4 weeks of this for any one particular exercise

2. 4x12: Once I've mastered 4 weeks of 4x8, move up to sets of 12 reps at the same weight, and aim for 4 weeks of 4x12

3. 5x5: Once I've mastered step 2, up the weight and go with 5x5 for 4 weeks.

4. 4x8: Stay with the weight I've been doing 5x5, and switch to 4x8, and start from step 1 again.

I might be at different steps for different excercises, depending on past performance.

For example, I've been doing a lot of 12kg 4x8 DB Chest Presses, and the odd 15kg here and there over the last couple of months. From now on I'm doing 4x12 at this weight, and once I've done 4 weeks of this (and feel that I am doing these well), I'll go up to the next weight available (which is 15kg at my gym), and do 5x5s.

The key is to be doing whatever exercise with good form, and not to try and fool myself that 4x12 iffy ones means I am ready to up my weights (make sure I write little notes in my training notebook!). Today I was really pleased with my chest presses - I found them difficult, but I think I did them with reasonably good form for the full 4 sets. But my flyes were way off, and I couldn't manage a full set of 12 in the last set - so it will therefore take me longer to get to the next weight and doing 5x5s for flyes.

I think this way is good for me - in the past I would change from 4x8 to 5x5 just because it was a new month, or two months had gone by and I thought it was time for a change. This way, I'm only making a change for each exercise when I'm sufficiently competent at it to shift up to a new weight. So it's cool that I'm only looking at a specific exercise on any one page at a time in my new notebook.

[teamfatboy]

Nice thinking, CC Your approach is what I try to do with the programme my PT dishes out...once a baseline's established, and I can complete the N sets of X reps at Y weight, Y goes up a bit and it all starts again.

I was thinking to myself, there's gotta be a little database someone could knock up....a few fields, for exercise name, # of sets, # of reps, weight in KG, date, etc... it wouldn't take much to come up with something that could spit out training plans to take to the gym, and even do some forecasting...

[Chillicat]

Yes, that would be useful - shame I'm technologically challenged!!

My other aim that I forgot to put down last night is to work legs/glutes more. In the past I've chosen a muscle group to give extra attention to each week and to work out twice. First it was triceps, then more recently back and biceps when I was focusing on learning to do chin ups and pull ups. Now that summer is nearly here, it's time for legs and butt. I also need to do more cardio, so the obvious answer to this is to add a spin class to my weekly workouts.

As well as walking to and from the train station each day (about 25 mins each way), I do the odd bit of cardio in the gym here and there - but it's very unstructured, and I don't generally enjoy it. I also don't push myself nearly enough (probably due to not enjoying doing cardio), so spin classes are perfect. I see that the lovely Ashley is teaching the 12pm today and Friday. Today is legs day, so I'll probably do my normal workout today, but should be sufficiently rested by Friday to try Ashley's class.

[Chillicat]

Might need to rethink things yet again. Did back and biceps today, but found back a bit more difficult than usual - I think because I normally either have a rest day on Wed or a cardio day, then do back and biceps on Thursday, so I think that the soreness I still have from my other upper body (mostly chest) on Monday has slowed me down.

I guess I could just do the Wed spin class in future, no matter who is teaching it - that would mean really going for it on lower body two days in a row though, as my normal week goes like this:

Mon - Chest and tris

Tue - legs and butt

Wed - cardio or rest

Thur - back and biceps

Friday - shoulders and abs

My glutes are very sore today from yesterday's lunges, but I'm not sure if there is another way around it. But this week I'll do spin on Friday, since Ashley is teaching the class and Wed is already finished with (well, workout-wise anyway).

Question - would it be a bad thing to do chest and back on the same day? And biceps and triceps?

[teamfatboy]

My 2c worth would be to structure the workouts around chest, back and legs - so legs is one day, chest and *something, back and *something, and day four is eg shoulders and *something, where you're choosing from bis, tris and abs.

Doing legs and cardio the same day needn't be an issue if either there's time between them or you've had a rest day the previous day and/or a minor day the following day...

As for the soreness from lunges, if you find an answer, can you let me know? The walking lunges last night are stopping me walking today :evil: