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Chillicat's journal

Chillicat

By Chillicat
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bar-belle Veteran member

bar-belle

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Hey Chillicat...just been checking out the last few pages of your journal...awesome cake. Bet your hubby was stoked! Make sure you post pics if you do the halloween cake :nod:

PB for the plank :clap:

My glutes are very sore today from yesterday's lunges, but I'm not sure if there is another way around it.

Lunges are nasty :nod:

The key is to be doing whatever exercise with good form

I totally agree :)

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Chillicat Senior member

Chillicat

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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. :

Yeah, that's the way I've been doing it, and it does work. I think I just need the Wednesday to continue to be a weight-free day like it has been in the past, to give myself a rest from that and give my bits time to repair.

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...

I won't be doing it the same day - I'll keep doing legs on a Tuesday, but I think instead of doing the light cardio I've been doing on a Wednesday I'll do the spin class so that I make myself work a bit harder than I generally do on a cardio day, and to give my legs another type of workout. Ideally I wouldn't do it the very next day, but unfortunately there aren't enough days to fit everything in completely perfectly.

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Chillicat Senior member

Chillicat

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Early workout today - computers had been down for an hour by 10.30 so I thought bugger it, I'll have an early lunch.

Shoulders today, and also tried Superpump 250 for the first time. Not sure if the Superpump is to blame, or perhaps the earlier workout, but I was starving hungry by the time I got back from the gym and ate twice as much as I'd normally eat for lunch :lol: Am also fighting sleep at my desk right now. Appear to be immune to caffeine :lol:

Today's workout (will stop being lazy and start posting workouts again!):

Seated DB shoulder press: 9kg 12/12/10/8

Aiming for 4x12 of these. Back in June I happily did 4 weeks of 5x5 at this weight, then my July and August workouts are a complete mess with this excercise - really all over the place - no structure whatsoever, so I'm sticking with an aim of 4x12 for these for the short term and will reassess when I do those well. I'd done some 10kgs here and there in July and Aug, but I'm a bit sloppy with my 9kg right now, so will persevere with the lower weight til I get it right!

DB Upright Rows: 10kg 5x5

Lat raises: 5.7kg 4x8

As with the shoulder press, my previous efforts have been a bit all over the place, so with these I'm aiming for 4x8 for a few weeks. The ones today weren't perfect, so need to work on form.

Did a bit of cardio as someone on the shoulder press machine (and thought it would be nice to have a wee rest), so did 18 mins on bike.

Shoulder press machine: 25kg 8/8/6/5

Fascinated by how crap I am at this now! I seem to be stuck on 25kg, and have been more or less stuck on it since March when I first tried this excercise. Have previously (in April) done 4 weeks of 4x8, then again in May, but appear to have regressed. It might be because I tend to do it at the end, after freeweights, and just if I have some time and the machine is free - I guess maybe I'm just fatigued? Ah well, as long as everything else is improving (er, not sure it is with shoulders!), then all good.

I definitely have always had trouble with shoulders. I might have mentioned it before, but in pump classes I was always one of the ones with the heavier weights for squats, back, and chest, but by the time we got to shoulders I was just pathetic, and was one of the ones with the lowest weights. Must try harder!

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rose Veteran member

rose

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Hey CC, howzit? :D

Have you thought about incorporating a rear delt exercise in your shoulder routine?

Re progress on shoulder press machine (bold text my emphasis):

"Pre-exhaustion training: This is a training system that dictates the order of exercises. As the name suggests, the goal is to exhaust a muscle group prior to the main exercise. For example, to train your deltoids (shoulder muscles) if you find that shoulder presses are limited by your triceps, rather than the target deltoid group, then you would perform a single joint exercise, like dumbbell raises, to target and 'pre-exhaust' the deltoids before performing the multi-joint compound exercise, shoulder press..."

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Chillicat Senior member

Chillicat

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Today - Spin, with the wonderful Ashley. What a difference a great instructor makes. I've been a bit lazy with going to spin this year, and most of the time I am clock-watching, hoping it's nearly time to go, and I generally skip out 10-15 mins before the class ends. With Ashley she kept me engaged the whole time (though nearly killed me, but I understand that's part of the 'fun'!).

Sadly she's not down for any lunchtime classes next week :(

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Chillicat Senior member

Chillicat

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Saturday - had a couple of hours to kill between the day and evening sessions of the BB comp, so went to the gym. Nice and quiet around 2-4pm on a sunny saturday afternoon.

DB Chest Press: 12kg 12/12/12/9

Flyes: 10kg 4x12

Tricep extensions (DB): 10kg 12/12/10/8

Tricep kickbacks: 7kg 5x5

Tricep pulldowns: 15kg 4x12

Seated dips: 70kg 10/10/10/8

Cardio: 18 mins cycle

Abs: 90 second front pland and 45 second side planks

Couple of things where you do lifts with a small swiss ball - don't know what they are called!

Would also like to count a 10 minute dash for the bus on Saturday night. Unfortunately I'm a slave to public transport, and buses only go my way on the hour at night. BB comp was still going just before 9pm, but really I needed to leave as I'm not a fan of hanging out in town for ages waiting for the next bus on my own, especially on a rugby test night. So I stayed for as long as i possibly could, til 8.55, then did a 10 minute run down the terrace (didn't trust my knees to run down Allenby steps) - and ok, I admit, it was stopping and starting, as really I DON'T run! Gutted to miss the final presentations, but that's life.

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VampireChick Senior member

VampireChick

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When are you heading up the mountain next chick? I got back last night and I must say that snow is melting FAST. Conditions aren't bad, typical spring snow (ice then slush) but it's fun all the same. Might get in one more weekend/mid week - depends on what happens to the snow over the next two weeks.

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Chillicat Senior member

Chillicat

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When are you heading up the mountain next chick? I got back last night and I must say that snow is melting FAST. Conditions aren't bad, typical spring snow (ice then slush) but it's fun all the same. Might get in one more weekend/mid week - depends on what happens to the snow over the next two weeks.

Oh no! Hubby has been watching the webcams, and he said the same thing. We were going to go up this coming Fri/Sat/Sun/Mon, but now we're going to cut it short and try for Sun/Mon (have a birthday to go to on the Sat). So fingers crossed for a nice Sun and Mon!

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teamfatboy Veteran member

teamfatboy

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Oh no.... I thought "Surely CC would be motivated" :grin:

After the morning show I was all for quitting and taking up tiddlywinks, but by the end of the night show I was mapping out the next twelve months in my head... I think I ended up with nine months of "cutting" just to look respectable :oops:

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Chillicat Senior member

Chillicat

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Ask me again in 12 months!! Some of those women looked amazing, and there's no way in hell I'd go up there unless I was very close to that standard. I don't want to be the girl that everyone is pointing at and whispering 'I don't think she should be up there'. I have to be mean and say there was one person who I thought that about (not Jonah!). Some might say I have no right to say that since I haven't got up there myself, but I do have eyes, and I did have my specs on, and I couldn't see much muscle. Every other woman deserved to be up there though - wow!

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teamfatboy Veteran member

teamfatboy

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I think I'm in exactly the same boat... I know I would like to, but I also know I don't want to be the "person who wasn't comp-ready"... which is why I'm starting now.

Yes, there was one person who really shouldn't have entered - I felt sorry for that person, who (it seemed to me) was also aware of their comparative lack of form and wasn't always enjoying it. However, that's up to them, and their trainer and support staff, I know my PT and some others wouldn't hesitate to stop me making a complete clown of myself...(I hope).

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Chillicat Senior member

Chillicat

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Oh frustration. I was just about to go make my pre-workout Superpump 250 and got an urgent thing to do at work. It's now 12.30, but I have a 2pm meeting so not enough time for a good workout. I'm doing legs today, and like to give them a good blast, so gonna skip my lunchbreak and skip out of work early and go to gym at 3.30. TFB says it's often legs day on a Monday, so I'll be making a dash to the gym to claim my Smith machine!

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Chillicat Senior member

Chillicat

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Lotsa legs and butt today. Was planning on doing a spin class tomorrow, but might leave it a day - will see how I feel tomorrow lunchtime! That woman Neralee (sp?) at the BB comp was so impressive in the leg and butt department that I have been inspired to work harder in that area.

I'll try to write this in the order I did it...

Smith squats: 50kg 4x12 (one more week of this, then up to 53kg and try 5x5)

Smith lunges: 30kg 4x12

Seated calf raises: 50kg 4x12

Seated leg press + calves: 124kg 4x12

Deadlifts: 30kg 4x12

Sumo squats: 25kg 4x12

Leg extensions: 56kg 12/8/8/8 (pretty fatigued by this time, so rubbish weight and reps)

Lying leg curls: 25kg 12/10/8/6

Think I'm going to split legs and glutes, and maybe do glutes on shoulders day, as I only have one muscle group to work on that day. If I want to work glutes, hams, calves and quads, there just isn't time in one normal session. Had time today as went after work, but I think it might be better to do them separately.

Also did 18 mins on the bike after my weights. Didn't feel like I was working overly hard (couldn't really tell what my heart rate was doing, and the bike I was on was all over the place with the heart rate - one second I was 200, then 164, then 122, so who knows!!) - but I am improving each time I do my 18 mins level 10 manual - greater km and cals every time, so all good.

Making an effort to keep a good eye on how much cardio I do these days, as I know I need to do more to burn off all that evil fat, so I've been writing it all down, including my walks to and from the train and the occasional charge around town in lunch brake instead of gym, and I do a lot more than I thought:

Week 7-13 Sept:

36 mins on bike at gym

5.2 hours of walking

Last week:

36 mins bike

5.9 hours of walking

1 x spin class

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