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Chillicat's journal

Chillicat

By Chillicat
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Chillicat Senior member

Chillicat

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I've been a big fat pig over the weekend, eating all manner of crap. Weight is up by a kilo (not surprising), yet BF is 20.6 - which is just silly considering I ate saturated fat this weekend, in several forms, so should be back to my pre-athlete mode BF readings! Aren't numbers a funny old thing.

Well, I've decided that to keep myself in check I should start putting my food back in this journal. I already note it down anyway, but having to own up on here is certain to make me think twice before eating certain things that are not conducive to a stunning body :lol:

So today's food:

1. Oats, yogurt and PP

2. PS

3. PS

4. Tuna and chickpeas on 3 ryvitas

5. Tuna and chickpeas on 2 ryvitas

6. dinner will be Moroccan beef and veges

7. Pre bed snack will be a protein shake with milk

Today's workout - legs and butt

Smith squats: 50kg 4x12 (have now done these for 4 weeks, so next week will up to the next weight, which is 52.5. Not a great jump, but gotta watch form)

Smith lunges: 30kg 4x12

Seated calf raises: 50kg 4x12

Deadlifts: 30kg 4x12

Sumo squats: 25kg 4x12 (done these 4 weeks now, so up to 28kg next time)

Lying leg curls: 25kg 4x10

Leg extensions: 35kg 10x10! Wasn't sure what weight to use for these - I could do almost all of the 10x10 (though the last one or two were a bit ropey) - so I think that means that maybe I should be doing a bit higher. On the other hand, I could barely walk afterwards, so hobbled over to the stretching area - so maybe will stick with this weight for now.

Only got one day of snowboarding in this weekend - Sunday. Lovely day, snow a bit hit and miss - some areas very icy, but others lovely and fluffy. Shame mountain was closed yesterday, so went to Owlcatraz on our way back to Wgtn :lol:

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bar-belle Veteran member

bar-belle

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Smith squats: 50kg 4x12 (have now done these for 4 weeks, so next week will up to the next weight, which is 52.5. Not a great jump, but gotta watch form)

Deadlifts: 30kg 4x12

Leg extensions: 35kg 10x10! Wasn't sure what weight to use for these - I could do almost all of the 10x10 (though the last one or two were a bit ropey) - so I think that means that maybe I should be doing a bit higher. On the other hand, I could barely walk afterwards, so hobbled over to the stretching area - so maybe will stick with this weight for now.

Wow Chillicat nice workout :clap: ...like your squats..I did them today too, actually similar exercises to you today, but :oops: not the weight and reps that you are doing :grin:

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Chillicat Senior member

Chillicat

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Today was back and biceps (my alternate week from 21s)

Bent over rows: 30kg 4x8

Seated machine rows: 25kg 4x12

Lat pulldowns: 35kg 4x8

Chin assist: 25kg 4x8 (yeah, yeah, I know - we hate chin assist!)

EZ bar curls: 7.5kg 4x8

Hammer curls: 7kg 5x5

Concentration curls: 10x10 (last two sets were 8-9)

Food - same as yesterday so far.

Dinner is going to be some lovely Italian meatballs with a delicious tomato sauce, served on a bed of silverbeet (no spinach at the supermarket this week!).

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Chillicat Senior member

Chillicat

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Killer shoulder workout today:

DB shoulder press: 9kg 12.12.8.8 - just can't belt out 4x12 of these

DB upright rows: 9kg 12.12.12.8

Lat raises: 5.7kg 4x8

DB front raises: 4kg 4x8

The just to totally kill my shoulders, I sat myself at the shoulder press machine for 10x10 @ 15kg.

Did some abs too, but no great plank times to brag about - just 60 secs each on front and sides.

Going to spin tonight after work.

Food:

1. Oats, PP and yogurt

2. PS

3. PS

4. Combo of leftover Moroccan veges (from the beef and vege dish from the other night) mixed with some tuna and chickpeas

5&6. Will have a peanut butter wrap before and after spin class

7. Dinner - I think I got chicken dopiaza out of the freezer for tonight (I'm a great one for occasional weekend cooking fests, then not having to cook during the week - just nuke it!)

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Chillicat Senior member

Chillicat

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Well I only started this week, so it's too early to see any results - but I can certainly feel them, DOMS are worse that usual which can only be a good thing :lol:

I'm planning on adding a 10x10 to each workout (time permitting) for 4-6 weeks, so hope to see results at by the end of it.

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Chillicat Senior member

Chillicat

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Hmmm, maybe i should join this 10x10 craze - everyone's doing it!

Anyone noticed any more progress than normal because of this?

my legs were rooted after 10x10 squats 8) DOMS for days :nod:

OMG I don't think I'd want to try 10x10 squats :shock: At least with doing 10x10 leg extensions you get to have a nice sit down :lol:

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teamfatboy Veteran member

teamfatboy

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I like 10x10 - it starts off cruisy-as, but by halfway you're working at it and by the end you're toast!

I would have done a 10x10 leg press last night (a nice lie-down), 10x10 cable x-over for chest, cable curl for biceps, cable press-down for triceps.

Why do I do it ? I find it helps my brain (with the variety) and it also helps build the mind-muscle connection.

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teamfatboy Veteran member

teamfatboy

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I like 10x10 - it starts off cruisy-as,

nothing should start off cruisy as :lol:

10x10 squats at 100kg is one tonne per set, ten tonnes for the full set... try lifting ten tonnes in a 5x5 and let me know how you get on :grin:

PS Sorry for hijacking CC's journal :naughty: :)

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Chillicat Senior member

Chillicat

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Back and biceps today (21s week!)

Pull up assist (appear to have lost ability to do a single pullup, but I'm sure that'll come back) 30kg 12/12/10/8

Lat pulldown 35kg 4x8

Cable rows 35kg 4x8

21s programme:

Narrow grip cable curls 15kg 3x12

EZ bar curls (wide grip) 2x21s (yowch!)

Concentration curls 6kg 12/10

Finished off with 18 mins on the bike

No 10x10s today, but will include them in the rest of this week's workouts.

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Chillicat Senior member

Chillicat

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oooo I didn't need any 10x10s yesterday - biceps are killing me today! Those 21s are awesome. It's great because I always feel like I'm not really working my biceps - even though they kill me while I'm working them and I don't feel like I could possibly do another rep - but the next day the biceps always feel fresh as, ready for another workout. Not today!

Giving the upper body a rest today, and spinning with the lovely Ashley this lunchtime.

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Chillicat Senior member

Chillicat

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Second time in a row, Ashley scheduled for spin but someone else taking it instead - though I see they have updated the timetable and there is now no Ashley this week, including Thurs night that she had originally been scheduled for :( I'm sure I'll get over it. Maybe.

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