Defection from the Mother Land

[runveerun]

Umm well I think the obsession thingy is gettn a grip of me so to speak.... in the form of deadlifts :shock: if todays efforts are any indication.

Journal to follow..better go feed the poor starving family first tho :pfft:

Deadlifts <3

[bar-belle]

Today was a goood day whoo hoo :nod:

warm up bike and rower, stretches

Deadlifts:including oly bar weight

warm up 20kg x 8

7 x 30kg

8 x 30

8 x 35

7 x 37.5

2 x 45

1 x 50 1 wheel a side :jive:

Didn't even dare to think that I could get to 20kg a side but good old TP :salute: showed me a new grip, gave me a couple of pointers and reckoned I powered the 37.5kg so kept me going. OMG I felt sooo good afterwards, bit of a buzz :nod:

Leg Press:

7 x 97.5kg

6 x 105

9 x 105

Dumbbell Lunges:

10 x 9kg DB

10 x 9

8 x 9

Seated Calf Raises: (leg press machine)

8 x 105kg

8 x 105

7 x 112.5

7 x 120

Dumbbell Shrugs:

8 x 15kg

8 x 15

8 x 15

Decline Crunches:

3 sets of 15

Hyperextensions:

3 sets of 15

Stretches

Food glorious food:

Well I upped my calories by 200 yesterday to 1515...yes I know not enough and still counting the buggers but gettn there

Wot I ate yesterday:

M1. 1 c oatmeal, 1/2 tbs LSA, 2 tbs LF yog, 1/2 c trim milk, 5 egg whites

M2. 1 kiwifruit, tuna, cottage cheese, mountain bread

M3. Protein shake with lite soy milk

M4. Chicken breast grilled, 1/2 c brown rice, cottage cheese

M5. Tuna, coleslaw, 1 tbs hummus, 2 tbs cottage cheese, protein shake, apple

Wot I ate today:

M1. 1 c oatmeal, 1/2 tbs LSA, 2 tbs LF yog, 1/2 c trim milk, 5 egg whites

M2. 2 corn thins, PB, tuna, cottage cheese

M3. Protein shake with lite soy milk,Chicken breast, 1/2 c brown rice, apple

M4. Wholemeal pita with mushrooms, red capsicum, 2 slices ff ham, 1 tbs cheese

M5. Steak, grilled mushrooms, capsicum...

1662 calories today :nod:

Ahh rest day tomorrow 8) ...think I'm gonna need it somehow :-$

Over and out :salute:

[Daniil]

Probably the cleanest diet I've ever seen. You've got strong will :nod:

[bar-belle]

Thanks Daniil

Saturday was rest day for me and I haven't felt any major DOMS or aches/pains from my deadlift sesh on Friday

Sunday cardio consisted of 25minutes bike and 15 minutes on variable intensity programme.

Food Saturday:

M1.1 c oatmeal, 1/2 c LF yog, 1/2 tbs LSA, 1/2 c trim milk

M2. 5 egg whites, pb, mountain bread, protein shake with 100ml lite soy

M3. Tuna, 2 tbs c/cheese, 1 tbs avocado, 1 tomato, 2 rice cakes (have since discovered they are evil and shouldn't be consumed :twisted: ), 10 almonds

M4. chicken breast, 1/2 c brocolli, pb, 2 tbs LF yog, kiwifruit

M5. protein shake with 100ml trim milk

Food Sunday:

M1. 1 c oatmeal, 1/2 c LF yog, 1/2 tbs LSA, 1/2 c trim milk

M2. 4 egg whites, 1 whole egg, pb, mountain bread, 100ml lite soy milk, protein shake

M3. steak (not enjoyable may as well have eaten an old boot :pfft: ), rice

M4. protein shake, 10 almonds, corn thin, pb

M5. Tuna, coleslaw, hummus

just under 1700cals today...gettn there

Today - Monday 5th FINAL FOUR WEEKS OF PROGRAMME..this block the aim is to do 4-6 reps and up the weights...supposed to see the biggest body changes in this period 8)

Weight today 54.4kg ( a loss :shock: ) will try not to be too worried about the scales but will do body fat tomorrow morn to check that I'm not losing LBM :cry: Hopefully now I've increased my cals I should stabilise on the numbers.

NB: NO more dextrose for me (Rose you will be pleased :wink: ) dextrose= :puke: = :toilet: Body just can't handle it even in small doses. So potatoes it is for me post workout!

Awesome morning at the gym...PB's for a few exercises :nod:

Warm up rower, stretches ++++

Bench Press:

warm up bar

warm up 12 x 7.5kg

warm up 8 x 12.5

4 x 17.5

4 x 17.5

4 x 20 PB

Bent Over Bar-belle Row:includes oly bar weight

warm up 8 x 30kg

warm up 6 x 30

6 x 35

5 x 37.5

6 x 40 PB

Dumbbell Shoulder Press:

6 x 8kg

6 x 9

6 x 10

5 x 10

4 x 10

Skull Crushersincludes EZ bar weight

6 x 15.5kg

6 x 18

5 x 20.5 PB

Bar-belle Curl:includes EZ bar weight

4 x 23kg

4 x 23

4 x 23

Stretches

Today post workout had cell mass with water, waited 5 mins or so then had 1 small pre-nuked potato then protein shake... no stomach cramps :shifty: or feeling :puke: Think I'll stick with this

Food consumed

M1. 1 c oatmeal, 1/2 c LF yog, 1/2 tbs LSA, 1/2 c trim milk, 4 egg whites

M2. tuna, 1/2 c rice

Post workout protein shake/potato

M3. chicken breast, rice

M4. protein shake, 200ml trim milk, 10 almonds, 2 corn thins

M5. tuna, coleslaw, hummus, 1 tomato, 1/2 capsicum, mushrooms

Around 1700 cals

TTFN :salute:

[rose]

Yay, you're eating more! Is nice, I like :salute: Personally I still think you can eat more (shhhhh Rose :roll: ). At a guess I'd say you'd maintain somewhere near 2000 calories...? Potatoes own 8)

steak (not enjoyable may as well have eaten an old boot)

:-s Did ya man cook it? Or were you eating him? :pfft:

FINAL FOUR WEEKS OF PROGRAMME..this block the aim is to do 4-6 reps and up the weights...supposed to see the biggest body changes in this period

Weight today 54.4kg (a loss)

Rose's 2 cents: Check your maintenance calories. When I was around your weight in June I maintained at 2300. Activity level may have been more so taking that into account etc. Please don't be afraid to eat more, clean. Or you'll waste away and I'll get sad :cry: Cha ching!

wots with folk these days

Well, I have this theory... :shifty:

[bar-belle]

Yay, you're eating more! Is nice, I like :salute: Personally I still think you can eat more (shhhhh Rose :roll: ). At a guess I'd say you'd maintain somewhere near 2000 calories...? Potatoes own 8)

Rose's 2 cents: Check your maintenance calories. When I was around your weight in June I maintained at 2300. Activity level may have been more so taking that into account etc. Please don't be afraid to eat more, clean. Or you'll waste away and I'll get sad :cry: Cha ching!

Yeah think you are right tho about some more cals above 1700. I got that from this website http://www.diet-blog.com/archives. There are other calorie calcs out there and it gets a bit mind blowing with lots of differing opinions :roll: especially when you are new to it all :?

:pfft: Steak reckoned the other day in the supermarket I turned sideways and he couldn't find me :pfft:

:-s Did ya man cook it? Or were you eating him? :pfft:

:naughty: You're naughty Rose :pfft:

[bar-belle]

I just have to say....man my kids are good :nod: School hols and they get dragged along most days to spend a coupla hours in "the childrens area" commonly referred to as the cage at the gym! Armed with a packed lunch and a DVD or two they pretty much patiently wait...apart from the littlest and loudest who occassionally hollers muuuuuum repeatedly :oops: Anyway big ups to the little people and onto the big person aiming to get bigger

Warm up bike, stretches

Bar-belle Squat

warm up bar x 10 ATG

warm up 6 x 20kg NOT ATG :?

5 x 32.5

7 x 35

4 x 40 (1 wheel a side PB)

4 x 40

Stiff-Legged Deadlift:includes oly bar weight

warm up 6 x 30kg

6 x 35

6 x 35

6 x 37.5 PB

Leg Extension:

6 x 40kg

6 x 40

4 x 45 PB

Lying Leg Curls

6 x 30kg

6 x 30

4 x 40 PB

Standing Calf Raises:

6 x 32.5kg

6 x 32.5

6 x 35 PB

Cable abductors:

3 sets 15 @ 40lb

Exercise Ball Crunches:

3 sets of 15

stretches

Again post work out potato/protein shake...tummy all good.

Food...feel like all I've done today is eat!

But cals today 1838

M1. oatmeal, lf yog, LSA, trim milk, 4 egg whites

M2. tuna,hummus, 2 x corn thins, pb, protein shake, potato

M3.chicken breast, mountain bread, 10 almonds

M4. FF yog, 1/2 tin salmon, coleslaw

M5. 4 egg whites, 1 whole egg, pb, protein shake, 100ml lite soy milk

Tomorrow is rest day from gym but no rest for me..slave to the kitchen...cooking for 11..sister in laws b'day..menu as requested :roll: will be pre dinner cheeses and other fat,carbo and calorie loaded goodies, chicken, various salads, garlic bread, my famous "sticky date pudding/custard" (made regularly pre gym discovery ) and of course a big fat chocolate birthday cake =P~ . All washed down with bottles of vino. :nono: Not for me tho...I shall be having chicken and salad...will of steel and all that :shifty:

vi ses senare :wave:

[teamfatboy]

Wow - PB's everywhere :clap: :clap:

With the squats, guess you're doing them with a barbell - does the weight include the bar?

[bar-belle]

Wow - PB's everywhere :clap: :clap:

With the squats, guess you're doing them with a barbell - does the weight include the bar?

Thanks matey. I never would have thought a few months ago that I would be doing any of what I'm doin now...just really enjoying it :nod:

Squats in the 3D smith machine so.. no the bar weights not included

[rose]

There are other calorie calcs out there and it gets a bit mind blowing with lots of differing opinions

I found a really good formula if you want it Miss Belle? Nice work on the PB's :clap: Hope you enjoyed your rest day and yeah your kids sound 8) especially seeing as you lock them in a cage :shock: :pfft:

[bar-belle]

I found a really good formula if you want it Miss Belle?

cheers Rose that would be 8) feel free to add to my journal or pm me.

[startinfromscratch]

nice work on the pb's chicky! :clap:

[Travel Express]

nice work on the pb's chicky! :clap:

Noob question... Is PB the same as Fatigue???

[becbec]

nice work on the pb's chicky! :clap:

Noob question... Is PB the same as Fatigue???

PB = personal best :roll:

[Travel Express]

nice work on the pb's chicky! :clap:

Noob question... Is PB the same as Fatigue???

PB = personal best :roll:

thanks becbec :grin:

[bar-belle]

nice work on the pb's chicky! :clap:

churr bro :pfft: what this space more to come if Steak has anything to do with it...man he works me hard :phear:

nice work on the pb's chicky! :clap:

Noob question... Is PB the same as Fatigue???

PB = personal best :roll:

sometimes they mean the same thing :nod:

The following journal is brought to you by the number 4 and the letters D....P and B....... :wink:

Dips

3 sets of 4 dips unassisted \:D/ PB

(must have been the scoop and half of the NO Shotgun )

Pullups Wide Grip

2 unassisted then 5 spotted

1 unassisted then 6 spotted

1 unassisted then 7 spotted

Lateral Raises

Focus of form for me with this one,figure if I get it right I can work the deltoids just as well with lighter weights than doing it badly with heavier :?

warm up 3kg DB's x 6

6 x 5

6 x 5

4 x 7 - not great so back to

8 x 5

Tricep Pushdowns

6 x 60lb

6 x 70

6 x 80 PB

Cable Curls

6 x 60lb

6 x 70

4 x 80 PB

Hanging Leg Raises

3 sets of 15

Plank

1 x 60s

1 x 60s

Side Plank

1 x 45s (that's harder than I thought) :doh:

Did bodyfat measurements today: Week 9 body weight 54.4kg

(using the same method as previously used)

Body Fat: 15.70% was 21.05% in wk 3 of programme and 16.39% in week 6

Kgs body fat: 8.54

LBW: 45.86...this has dropped from 45.99 3 weeks ago...so guessing I have lost some lean muscle mass??

Measurements with tape:

Chest: 82.5cm

Waist: 69 decrease of 2cm

Bicep: 30cm increase of 1cm

Thigh: 49cm decrease of 3cm

Food for today:

M1: oatmeal, trim milk, LSA, LF yog, 4 egg whites

M2. 2 corn thins, pb, tuna, 10 almonds

Post workout: protein shake, small potato

M3. mountain bread, chicken breast, 1/2 capsicum, LF yog

M4. tuna, corn thins, pb, cottage cheese

M5. protein shake, 200ml trm milk, 5 egg whites

Cals 1856

pe mai târziu :salute:

[teamfatboy]

nice work on the pb's chicky! :clap:

churr bro :pfft: what this space more to come if Steak has anything to do with it...man he works me hard :phear:

So? Did u want to live forever :grin:

Noob question... Is PB the same as Fatigue???

PB = personal best :roll:

sometimes they mean the same thing :nod:

The following journal is brought to you by the number 4 and the letters D....P and B....... :wink:

Dips

3 sets of 4 dips unassisted \:D/ PB

(must have been the scoop and half of the NO Shotgun )

Lateral Raises

Focus of form for me with this one,figure if I get it right I can work the deltoids just as well with lighter weights than doing it badly with heavier :?

You got it - anyone can move metal, doing it right's what gets results!

Tricep Pushdowns

6 x 80 PB

Cable Curls

4 x 80 PB

Did bodyfat measurements today: Week 9 body weight 54.4kg

(using the same method as previously used)

Body Fat: 15.70% was 21.05% in wk 3 of programme and 16.39% in week 6

Kgs body fat: 8.54

LBW: 45.86...this has dropped from 45.99 3 weeks ago...so guessing I have lost some lean muscle mass??

Measurements with tape:

Chest: 82.5cm

Waist: 69 decrease of 2cm

Bicep: 30cm increase of 1cm

Thigh: 49cm decrease of 3cm

pe mai târziu :salute:

WOW. Great results - you should be proud of that! I'd not sweat a 0.13kg diff in LBW...that could just be a cumulation of variations across the skinfolds/time of day/ diet/ hydration - if there were multiple whole kg's of difference between the two measurements, that'd be a different story. Instead, it looks like you've kept almost all the LBW you had :clap:

[Chillicat]

Oh that's fantastic news on the body fat front - congratulations! \:D/

[startinfromscratch]

wicked results!! :clap:

and id just wanna point out, your lateral raises are good - apart from chest/bis, delts are the most common sight in lesmills to be trained with shit form. i see so many people doing side raises swinging the body, arms nearly 90degrees etc. with weights that they arent even close to controlling. i do supersets around the 6-7-8kg db's, cos id much rather raise it slowly, hold it, lower it down. will do more for your delts than the bollox you see most others doing.

so in short, KUTGW!

[Chillicat]

wicked results!! :clap:

and id just wanna point out, your lateral raises are good - apart from chest/bis, delts are the most common sight in lesmills to be trained with shit form. i see so many people doing side raises swinging the body, arms nearly 90degrees etc. with weights that they arent even close to controlling. i do supersets around the 6-7-8kg db's, cos id much rather raise it slowly, hold it, lower it down. will do more for your delts than the bollox you see most others doing.

so in short, KUTGW!

Yep, agree with that. I've been doing 5.7kg and find them very very hard and am not convinced my form is perfect, so I'm going to drop back to 5kg for the next few weeks to ensure form is good.

[rose]

Body Fat: 15.70% was 21.05% in wk 3 of programme and 16.39% in week 6

Good stuff 8)

[becbec]

Body Fat: 15.70% was 21.05% in wk 3 of programme and 16.39% in week 6

Nice one! \:D/

[bar-belle]

WOW. Great results - you should be proud of that! I'd not sweat a 0.13kg diff in LBW...that could just be a cumulation of variations across the skinfolds/time of day/ diet/ hydration - if there were multiple whole kg's of difference between the two measurements, that'd be a different story. Instead, it looks like you've kept almost all the LBW you had :clap:

Yeah I'm pretty stoked with how things are going...journals are great when you can look back and see achievements and changes in your body..good for motivation :nod:

Oh that's fantastic news on the body fat front - congratulations! \:D/

Thanks Chillicat

wicked results!! :clap:

and id just wanna point out, your lateral raises are good - apart from chest/bis, delts are the most common sight in lesmills to be trained with shit form. i see so many people doing side raises swinging the body, arms nearly 90degrees etc. with weights that they arent even close to controlling. i do supersets around the 6-7-8kg db's, cos id much rather raise it slowly, hold it, lower it down. will do more for your delts than the bollox you see most others doing.

so in short, KUTGW!

Cheers SFS..yeah I think I was one of the above :oops: ..but gettn grounded now so all good!!

Body Fat: 15.70% was 21.05% in wk 3 of programme and 16.39% in week 6

Good stuff 8)

Tah very much

Body Fat: 15.70% was 21.05% in wk 3 of programme and 16.39% in week 6

Nice one! \:D/

Merci beaucoup becbec

In the house of gain..

warm up bike and rower, upper and lower body stretches

Deadlift:incl oly bar weight

6 x 30kg

6 x 40

6 x 47

5 x 50

5 x 52.5 PB

6 x 55 PB

1 x 60 PB

1 x 65 PB

Am loving deadlifts...last week 1 at 50kg..just found it in me somewhere to keep going :? Pretty sure DOMS will be in for a visit over the next couple of days tho :pfft:

Leg Press:

5 x 105kg

5 x 112.5

4 x 120

3 x 137

Dumbbell Lunges:

8 x 9kg DB

8 x 9

6 x 9

Seated Calf Raises:

6 x112.5kg

7 x 120

6 x 127.5

Dumbbell Shrugs:

8 x 9kg

8 x 10

8 x 10

Decline Crunches:

3 sets of 15

Hyperextensions:

3 sets of 15

Food today...ate well..even got roped into a half a piece of my dad's birthday cake.. cals up there close to 2000 I would think. Anyhoo this body is tired and needs some zzzzzzzz

That is all :salute:

[Travel Express]

:grin: Good work BB, with the bodyfat, wish i knew what mine was, stupid results still haven't come in from my scan.

[bar-belle]

I'm bacckk :pfft:

Have had busy few days with head down bum up.. doing assignments for my business course :? and a bit of midwifery work thrown in for good measure

Saturday day of rest

Sunday : cardio 40minutes, plank 3 x 60secs, hanging leg raises 3 x 15

Monday:

weighed today back up to 55kg

warm up rower/stretches

Bench Press:

warm up bar x 8

warm up 8 x 10kg

5 x 17.5

4 x 20

4 x 20

4 x 20

Bent Over Bar-belle Row:incl bar weight

warm up 6 x 30kg

6 x 40

7 x 40

6 x 40

Dumbbell Shoulder Press:

6 x 9kg DB

6 x 10

6 x 10

Skull Crushers:incl ez bar weight

5 x 20.5kg

4 x 20.5

6 x 20.5

Bar-belle Curl:incl ez bar weight

5 x 20.5

6 x 20.5

had to stop with the bb curl..had pain in muscle attached to ulnar?

was able to do db curl with 8kg db 3 sets of 8 with no pain?

Eating well...

M1. 1 cup oatmeal, 1/2 c LF yog, 1/2 tbs LSA, 1/2 c trim milk, 1/2 banana and protein shake

M2. 5 egg whites, pb, mountain bread

M3. chicken breast, coleslaw, yog

M4. tuna/pita/apple

M5. tuna, corn thins, pb, almonds, protein shake

Tuesday...

Warm up rower/stretches

Bar-belle Squat:

warm up bar x 10 ATG

warm up 7 x 20kg

warm up 7 x 20kg

6 x 40

6 x 40

6 x 42.5 PB

shyte did I feel it after that little lot...trying to get the deeper squat too.

Stiff-Legged Deadlift:incl bar oly

7 x 30kg

7 x 37.5

6 x 37.5

6 x 40 PB

Leg extension:

6 x 45

7 x 45

5 x 50 PB

Lying Leg Curls:

8 x 25kg

6 x 30

4 x 35

12 x 20 (was challenged by TP or should I say took the bait.. to do 25 x 20kg..me being lippy...yeah sure bring it on...no sweat..ah got to 12 and legggs nnoot wwoorrkinnnggg :oops:.... )

Standing Calf Raises:

8 x 30kg

7 x 32.5

7 x 32.5

7 x 32.5

Abductor Cable:

2 sets at 10 x 40lb

1 set at 10 x 50lb

Exercise Ball Crunches:

3 sets of 15

Zimmer frame please!!!