Sheta: body after baby

[Sheta]

Mon 9 Aug

No cardio

Reverse Grip Chins. 5x5 @ 21.5 (5 sets x 5 reps)

Standing Calf Raise. 5x5 @ 59

Machine Shoulder Press. 5x5 @ 50

DB Side Raise. 5x5 @ 9kg

Bent over BB Row. 5x5 @ 32.5

Close Grip Bench. 5x5 @ 35

Tue 10 Aug

5am cardio. 1min:1min run/walk. 13:6 30min. 4.54km, 315cal

Wide Grip Assisted Chins. 5x5 @ 21.5

Assisted Dips. 5x5 @ 17

Lying Leg Curls. 5x5 @ 80

Smith Machine Squats. 5x5 @ 45

BB Shrugs. 5x5 @ 45

Wed 11 Aug

5am cardio. 1min:1min run/walk. 13.5:6 30min. 4.64km, 323cal

PW to gym 25 min (+ home again)

Bodyweight exercise/cardio. 60 reps of each (took about 35 mins)...

Half burpee + calf raise

One Leg Push ups: had to do on knees with leg extended

Dynamic Lunges

One Leg Deadlift (30 ps)

Leg extension crunches

Hand on head squat + leg kick outs (30ps)

One leg tricep dips (30ps)

One leg back lunge to front jump knee up (30ps)

Chest Lift

Over the chair karate kicks (30ps)

Thur 12 Aug

5am cardio. 1min:1min run/walk. 11:6 40min. 5.25km, 387cal. Legs really tight from yesterday so slowed it down

Preacher Curls. 5x5 @ 60

Stand Calf Raise. 5x5 @ 58.5

Front DB Shoulder Raise. 5x5 @ 10

DB Side Raise. 5x5 @ 9

Bent Delt Row. 5x5 @ 35

Ezybar skullys. 5x5 @ 22.5

Fri 13 Aug

No cardio; Lucy awake at 1am so couldn’t face running

Bent Over BB Row. 5x5 @ 45

Inc Bench Press. 5x5 @ 35

Stiff Deadlifts. 5x5 @ 55

BB Lunges. 5x5 @ 20

Sat 14 August

5.30am cardio. 1min:1min run/walk. 13.5:6 30min. 4.61km, 318cal.

Ab ripper cardio from P90x.

BODY STATS:

68.3kg

Chest: 96

Waist: 79

Navel: 87

Hip: 91

Glute: 98

Thigh: 46.5

Tri: 15.5

Bi: 6

Subscap: 16

Supraill: 16

Tum: 16

BODY FAT: 29.27%

FAT KG: 19.99kg

FFW: 48.31

[bar-belle]

Wow I think you look great post baby. KUTGW. Many of us mums would kill to look like that so soon after having a baby :grin: Oh and BTW she's a cutie :nod:

[Peachy]

Did you have to take your belly button ring out when you were pregnant??

I've wanted one forever but Im too much of a wuss :shifty:

[Sheta]

Hey Peachy,

Yes I did have to take the bar out (I have a bar not a ring). As my bump got bigger it pressed the bar out a bit so it started catching on things. The hole didnt close up so I popped it back in after Lucy was born.

If you want it, get it done! It'll hurt but be over before you know it.

[Sheta]

Im stumped... what does "KUTGW" mean?

[morattigirl]

Im stumped... what does "KUTGW" mean?

I've been trying to figure this one out too Sheta... enlighten us please :grin:

[Peachy]

KUTGW = Keep Up The Good Work :grin:

If you want it, get it done! It'll hurt but be over before you know it.

Its guna be the belly button or the eyebrow... eek :shock:

[Sheta]

Mon 16 Aug

5am cardio. 1min:1min run/walk. 11:6 30min. 4.13km, 289cal. Tight L Calf so slowed it down.

25 min PW to gym

Reverse Grip Chins. 5x5 @ 19 (5 sets x 5 reps)

Machine Shoulder Press. 5x5 @ 55

DB Side Raise. 5x5 @ 10kg

Bent over BB Row. 5x5 @ 35

Close Grip Bench. 5x5 @ 37.5

1 ½ hour PW home

[TonganTerror]

KUTGW = Keep Up The Good Work :grin:

If you want it, get it done! It'll hurt but be over before you know it.

Its guna be the belly button or the eyebrow... eek :shock:

Belly button

[drizzt]

Nice work, Sheta. Look forward to following your progress

KUTGW = Keep Up The Good Work :grin:

If you want it, get it done! It'll hurt but be over before you know it.

Its guna be the belly button or the eyebrow... eek :shock:

Belly button

Sorry for the offtopic but 2nded 8)

[Sheta]

Tue 17 Aug

5.15am cardio. 1min:1min run/walk. 11:6 40min. 5.41km, 374cal. Tight L calf

Wide Grip Assisted Chins. 5x5 @ 19

Assisted Dips. 5x5 @ 14.5

Lying Leg Curls. 5x5 @ 85

Smith Machine Squats. 5x5 @ 47.5

BB Shrugs. 5x5 @ 45

Wed 18 Aug

Cardio. 10 min run, 10 min bike, 5 min run, 20 mins Sh’Bam class. Tired today. (

P90X Abs

Thur 19 Aug

5.15am cardio. 1min:1min run/walk. 11:6 40min. 5.53km, 387cal. Left Calf still tight so slowed it down

Preacher Curls. 5x5 @ 65

Front DB Shoulder Raise. 5x5 @ 10

DB Side Raise. 5x5 @ 10

Bent Delt Row. 5x5 @ 40

Ezybar skullys. 5x5 @ 25

Fri 20 Aug

5.15am cardio. 2min:1min run/walk. 9:6 10min then the same at 11:6 for 10 min. Then 1 min:1 min run/walk 13:6 10 mins. 4.25km, 293cal. Left Calf starting to feel better.

Bent Over BB Row. 5x5 @ 47.5

Inc Bench Press. 5x5 @ 35

Not much done today: Have Lincolns 10th birthday tomorrow and have a lot to organise. Star Wars theme so have a house full of boys to feed and entertain.

Food all week: perfect...to my plan without anything extra. Feeling great and seeing changes. Calipers out again next week!

[Optimass]

Great journal Sheta - good structure to your training, good inspiration for all.

[Sheta]

Tue 19 April 2011

Saturday (9th April) was the official date of my 12 Weeks to comp day…comp day being the Nabba Waikato Body Building Champs. I had planned on doing the NZIFBB comp in Hamilton the following weekend, however this has now been moved to October. I may add in another comp in May or August, but will see how I feel and look closer to the times.

Over the last week I worked on my food plan that may get me to June 11th (4 weeks to comp), however this will be monitored and adjusted as necessary according to energy levels, and body composition.

The past month I have been enjoying brown rice with every lunch meal, but now will be cal/carb cycling…having 2 low carb days followed by 1 higher day. My (approx) calories on day 1-2 are 1374 and on my 3rd day 1839.

Cardio over the past few months has been my power-walk into town (for training clients) with Lucy tucked up in the stroller each morning. This walk is generally 20-25 mins to town with, with 30-40 minutes home. I tend to work out where I can, so days can be fairly mixed, and sometimes one workout will be cut short and caught up with the next day. I'm planning on getting up early a few days a week now for pre-brekky cardio.

Weights/cardio last week was as follows:

Monday. Legs + walk to town/walk home

Tuesday. Shoulders + walk to town/walk home

Wednesday. Back & Triceps + walk to town/walk home

Thursday. Chest & Biceps. V8 Track closed my walk track so no cardio

Friday. Pre breakfast cardio of interval training on the treadmill. 302 cals gone. Discovered a walk track around the V8s so walked to town & home again. No weights

Saturday. Family/Rest day

Sunday. Legs

My programme currently is: (I do a warm up set with a light weight approx 20-30 reps before each workout)

BACK/ABS

Back. Chins. 3 sets

Hammer row. 4 sets

V grip pulldowns. 4 sets

1 arm cable pulldowns. 4 sets

Extensions. 2 sets

Abs. Hanging knee ups. 2 sets

Hip lifts. 2 sets

CHEST/BIS

Chest. Bench Press. 3 sets

Incline DB Press. 4 sets

Cable X Over. 4 sets

DB Fly. 3 sets

Biceps. Ezy bar curl. 2 sets

DB Preacher Curl. 4 sets

Rope cable Curl. 4 sets

SHOULDERS/TRIS

Shoulders. Behind neck press. 3 sets

Hammer Shoulder press. 4 sets

Ezy bar upright row. 3 sets

DB Lat. Raise. 4 sets

Triceps. Pushdowns. 4 sets

Skullys. 2 sets

Kickbacks. 4 sets

LEGS

Legs. Leg Press. 4 sets

Deadlift. 4 sets

Seated leg curls. 3 sets

Leg Extensions. 4 sets

Glute press. 4 sets – super-set with abductors

I’ve been at this plan for 4-5 weeks and loving it. My reps range from 8-12, with my weights increasing most weeks.

At the end of this week I’ll be dealing with Easter and my birthday…and avoiding temptation!

[VampireChick]

Yay Sheta's back! Really look forward to seeing your progress

[Sheta]

Tue 19 April 2011

11 weeks to go!

This past week has seen me battling a cold…it started with lots of coughing then over the Easter weekend got worse. I still managed to get some training in; though after Mondays back session all I felt like doing was throwing up then promptly falling asleep. Lucy has a cold too, and has been waking during the night, so I have felt pretty rough! Over Easter I decided not to do any cardio as I jus didn’t have the energy for it.

My brother has helped cut down and sped up my routine song so I’ll start putting my routine together soon. Its a great track and one that I saw on TV a couple of years ago; when I saw it performed thought it would be great to use.

Weights/cardio last week was as follows:

Monday. Shoulders & Tris. Drove to the gym and felt very very weak…sore throat and an achy back. Nurafen cold and flu tablets sorted it out to get me through

Tuesday. Feeling better. Pre-brekky intervals on the treadmill. Back & Abs. I also add in some calf exercises; just a few sets of bodyweight raises. 2 years ago I pulled both my plantar fascia and I still cant load up on toes…dammit.

Wednesday. Pre-brekky intervals. Chest & Bis

Thursday. Walk to town/home. Legs

Friday. Gym closed for Good Friday

Saturday. Family day, spent the day working around the house

Sunday. Legs

Monday. Back

Body fat was taken care of this week. I’m currently sitting at 20.6%, which means I’m carrying 12.48kg of body fat. When I last won my class I was carrying 10.73kg of body fat so I don’t really have a lot to lose, although I do want to come in a bit leaner (and should look fuller as my lean mass is up a few kilos).

My abs are through already and as exciting as this is, it’s also a warning sign for me not to get too carried away which I did over the weekend. Having the mentally of ‘I’m ahead of my plan’ saw me getting off the diet wagon to enjoy some Easter treats, which I must saw were delicious!

I managed to get back onto my plan on Easter Sunday, and put myself to the test by making myself a birthday cake (and not having any) and also baking Lucys birthday cake (for next weekend) and smothering it with ganache. By not even having a small lick of my fingers or spoon makes me feel much better and proving that I can stick to my diet.

This week and weekend brings: a weekend in Wellington for a wedding and also Lucys first birthday.

[Sheta]

Tue 3 May 2011

10 weeks to go

This past week Ive been feeling a hell of a lot better but Lucy’s cold got real bad – but a quick trip to the Herbal Shop seems to have fixed her up. She wasn’t allowed to go to crèche one day, so that was one training day gone, and our trip to Welly also put a hold on gym training. Yes I know there are gyms in Welly, however, we stay on a lifestyle block and its easier for me just to plan a body weight session at the house.

Weights/cardio last week was as follows:

Monday. Food 100%. Back

Tuesday. Food 100%. Pre-brekky intervals. Chest & Bis Today I’ve decided to start increasing my running speed by .2 each day. Todays run is at 12.5 for 1 min, 6 for one minute.

Wednesday. Food 100%. Pre-brekky intervals at 12.7:6. No gym; Lucy too ill

Thursday. Food 100%. Pre-brekky intervals at 12.9:6. Legs

Friday. Food 90%. No cardio or weights…rushed around like a mad woman getting organised to get away. Flew to welly, party prepped and wrote up my new gym plan. Late night watching the royal wedding.

Saturday. Food 40%. Wellington. Got up at 6 for a fantastic body weight session. 10 exercises, 60 reps on each with as little rest as possible. Started with burpees, then push ups, jumping lunges, crunches, and more. Went to Jess & Dans wedding which was incredibly beautiful. Had 1 glass of bubbles, 2 glasses of savvy then far too many calories to count. In bed around 2 which is very late for me!

Sunday. Food 40%. Wellington. Very tired today, and have Lucy’s first 1st birthday party for family. Had a decent breakfast, early lunch then some extremely delicious chocolate cake (has 72% melted through it for its chocolatey goodness/badness), and more evil calories. Back to the Tron…made strawberry swirl mini cupcakes for Lucy to take to creche.

Monday. Food 100%. Sleep in. I had the alarm set but couldn’t drag myself out of bed. Did my new shoulder/tricep workout which I totally loved. It’s Lucy’s ‘actual’ birthday today. Made the boys a scrummy roast dinner with apple crumble/French vanilla ice-cream for pudding. Whipped up a batch of ginger and raisin bikkies which made the kitchen smell incredible.

This weekend…Lucy’s first birthday with friends at home.

[Sheta]

9 weeks to go…single digits



The onset of Lucy’s second first birthday this week has seen me in an ultimate bake-fest as I prepare for a house full of guests to help us celebrate. 1 large choccy cake with 400g of 72% chocolate melted through it before being coated in lashings and lashings of dark ganache. I had about 1 Tablespoon of ganache….Damn! Other than that, a good week (minus the weekend). My shoulder workout was probably one of the best I’ve ever done. I think I can add more to my new leg workout though as I didn’t feel I did enough.

Next week my father in law is moving into our guest house for 4 months due to a job transfer, which means I wont be able to run while he is here as the guest house is right next to my studio and its not fair to wake him with my running. He will be flying back to Welly on the weekends so I can at least run some days. To compensate, I have ordered a spin bike to keep my cardio up.

Weights/cardio last week was as follows:

Tuesday. Food 100%. Pre-brekky intervals at 13.3/6. Trained back.

 

Wednesday. Food 100%. Pre-brekky intervals at 13.5/6. Chest & Biceps. Ordered a spin bike today!

Thursday. Food 99% (bobbled some ganache). Walk to town and home again. Legs day. My bike arrived – that was fast...thanks Elite Fitness!

Friday. Food 100%. Pre-brekky intervals at 13.7/6. Shoulders/Tris; excellent workout!

Saturday. Food 50%. Pre-brekky intervals at 13.9/6. Its was Lucys Party day today! Had a good breakfast and dinner, the rest was a mess as I picked at pikelets, bite size pizzas, a small cup cake (or was it 2?) and a piece of cake.

Sunday. Mothers day allowed me a sleep and a rest day. Food 60%. The leftovers got to me. Soooo Naughty!

Monday. No cardio today. Trained back and abs and pushed (and pulled) some good weight.

We have no social occasions for the next few months thank goodness! Now I have promised myself I WILL STICK TO MY NUTRITION PLAN!

This week…start putting my routine together, and practice posing over and over again.

[teamfatboy]

Wow, admiring your commitment, Sheta... that really gave me an insight into what it takes to hit the top!

Oh, and the posing-with-cupcakes? That works - but don't get Dreamtan on the food

[tomsammce]

lovin the pics sheta... :nod: walking proof that size does matter

[Sheta]

Tue 17 May 2011

8 weeks left.

Food food, glorious food. The question I get asked a lot is ‘what do you eat?’. Please note that I eat these foods due to taste, ease of cooking, and how they make my body feel. It may not be a ‘typical diet’ (nor one that I would put clients on) but it works well for me. I’ll be on this plan up till 4 weeks from show day.

Here is a run down of what I eat on my low calorie days…

16 egg whites

100g cottage cheese

200g veges (beans/broccoli/cauli)

250g kumara

400g chicken – I am very fortunate to be supported by Lifestyle Meats in Hamilton.

2 protein shakes

My high calorie day I get through…

16 egg whites

100g cottage cheese

300g veges (beans/broccoli/cauli)

400g kumara

200g chicken

150g salmon

2 protein shakes

Supplements I take are a multivitamin, iron, vit C, calcium, chromium, creatine, glutamine, BCAAs, beta-alanine, and flax seed oil.

I don’t eat any food ‘plain’ and tend to flavour things up with lots of herbs and spices. I can get pretty inventive in the kitchen… one of my favourite salmon dishes is to marinate a fillet in pickled ginger, spring onion, soy and a drizzle of honey before baking it.

Weights/cardio last week was as follows:

My running speed has still been increasing by .2 on each run. Admittedly 14.5 is getting tough so I may rethink what I’m doing. Instead of running 1min on, then walking for 1 min, I may start running for 1 min then resting to the sides of the treadmill track for 30 seconds. This is partly due to the fact that my treadmill takes approx 22 seconds for full speed adjustment so my walk is really only 30 seconds with my run at around 1.30 at the mo.

Tuesday. Food 100%. Pre-brekky spin work for 40 minutes. Trained chest/bis

Wednesday. Food 100%. Pre-brekky intervals at 14.1/6. Trained legs

Thursday. Food 100%. Pre-brekky intervals at 14.3/6. Trained shoulders/tris

Friday. Food 100%. Pre-brekky intervals at 14.5/6. Trained back

Saturday. Food 100%. Rest from cardio today. Trained chest/bis

Sunday. I thought I had my alarm set but discovered it was only set for mon-fri so I slept in, resulting in a full day rest.

Monday. Another cardio session putted aside due to having Lucy awake at 2am (Grrrr) so I opted for an hour of sleep in place of cardio. Trained legs

This is my current training programme. I lift at a slow tempo, keeping weights heavy so ideally lifting/pushing/pressing somewhere between 6-9 reps.

I have 4 training days which I rotate around...typically having a day off somewhere in the week, so a workout or two will be repeated in any given week after providing adequate recovery. I’ve got another 2-3 weeks left on this plan.

DAY 1. SHOULDERS + TRICEPS

DB Shoulder press. 4 sets

DB Fly. 4 sets

Cable Bent Over Raise. 4 sets

BB Front Raise - Upright Row - Overhead Press…

Do 1 rep of each till cant do any more front raise then continue with UR & OP to failure. 1 set

1 arm pull down. 4 sets

Incline BB Extension. 3 sets.

Rope pushdowns s/set dips. 4 sets

DAY 2. BACK & CALVES & ABS

Wide Grip Pulldowns. 4 sets

1 Arm DB Row. 4 sets

V-grip row. 3 sets

Straight arm push down.4 sets

Hyper extensions. 2 sets

Calves: body weight. 2 sets of 15

Cable Crunch. 2 sets

DB Russian Twist. 2 sets

DAY 3. CHEST & BICEPS

Incline BB Press. 3 sets

Incline DB Fly. 4 sets

DB Press: 1 arm Alt. 3 sets

Cable X-over s/set dips. 3 sets

Ezy Bar Curl. 4 sets.

Preacher Curl. 3 sets

DB Hammer Curl. 3 sets

Standing Cable Curl(high set cable). 4 sets

DAY 4. QUADS & HAMS

Leg extension. 3 sets

DB Lunges, alternating. 4 sets

Lying Leg Curls. 4 sets

Leg Extension: single leg. Has been 2 sets, increasing to 3 or 4 next sessions

Abductor. 4 sets

Hanging Knee Raises. 4 sets

[Sheta]

My past week has been fantastic with an abundance of energy to burn. I’ve been up early for cardio; the alarm is set for 5 but I seem to be in a habit of waking at around 4.45 and getting right into it. Morning spin sessions start with a warm up, a strong coffee and a dance CD…the last week I’ve spun my way through some HedKandi which is very ‘housy’ but perfect for getting stuck into the bike work. I dish out some tough hills to myself, speed work and high resistance to keep things interesting and using the beat of the music to keep up to.

As I mentioned last week, I have changed my cardio on the treadmill to 1 min run, then a rest to the side of the track for 30 seconds before carefully getting back on. I’ve also been concentrating on my stride; opting for long strides and powering up my legs than shorter stepping. I can handle a speed of 15k but don’t think I’ll push it any further (well for now) as my calves definitely feel the effects of it and I don’t want to injure myself.

With my bike and treadmill work I try to use as much of my glutes as I can. I used to have the most flattest bum (like a flat round pancake) so over the years I've worked my tooshie into a nice round curve which I hope to keep as long as I can!

Weights/cardio last week was as follows:

Tuesday. Food 100%. Morning Spin 45 mins. Trained shoulders/Tris

Wednesday. Food 100%. Morning Spin LifeSprints. Trained Back

Thursday. Food 100%. Morning interval runs. Speed 14.7. 1 min on, 30secs off x 20. Trained chest/bis

Friday. Food 100%. Morning interval runs. Speed 15. 1 min on, 30secs off x 15 – must remember to stretch well as calves were damn tight after this and for another couple of days. Trained legs

Saturday. Food 100%. Trained Shoulders/Tris. No cardio today as was up late with Lincoln watching a movie (11pm is late for me!)

Sunday. Food 100%. Morning Spin 50 mins. No gym today

Monday. Food 100%. No cardio today. Trained Back.

All in all a very good week I reckon. My abs are well through, and Matt has endured me posing in the living room as I try to figure out what bikini to wear

[Optimass]

All in all a very good week I reckon. My abs are well through, and Matt has endured me posing in the living room as I try to figure out what bikini to wear

I'm sure he's feeling hard done by

Well executed week Sheta :clap:

[frantic]

reading your training log is keeping me motivated..your doing so great Sheta, who is doing you bikini for your show?

[Sheta]

reading your training log is keeping me motivated..your doing so great Sheta, who is doing you bikini for your show?

Thanks Frantic. I have around 10 bikinis from past shows so will be wearing one of them. I'll be re-blinging one. )

[Sheta]

Tue 31 May 2011

6 weeks left.

This past week the calipers were out to check up on my progress. I had my stats done 2 weeks prior and wasn’t happy with the result – which gave me a good motivation to get cracking!

Here are my last few readings (done on a 4 site measure using Durnin/Womersley)

19 April (12 weeks)

Body weight. 60.2

Body fat %. 21.27

Body fat kg. 12.89

LBM. 47.71

11 May (8 weeks)

Body weight. 60.4

Body fat %. 21.27

Body fat kg. 12.85

LBM. 47.55

25 May (6 weeks)

Body weight. 59.8

Body fat %. 19.16

Body fat kg. 11.29

LBM. 47.61

Weights/cardio last week was as follows:

Tuesday. Food 100%. Morning Spin 45 mins. Trained Chest/Bis

Wednesday. Food 100%. Morning Spin 40 mins. Trained Legs

Thursday. Food 100%. No cardio today as my legs are telling me they need rest. Trained Shoulders/triceps

Friday. Food 100%. Morning Spin 40 mins. Trained Back. REALLY hungry tonight. I’l monitor this over the next week; could be due to churning through extra calories on the bike or the monthly girly cycle. Must order more supps as have been out of Exec B this week.

Saturday. Food 80%. No cardio, no weights. Off to Auckland for the NZIFBB show. Had #73 for lunch at Wagamuma… too much rice, too little chicken but damn tasty!

Sunday. Food 100%. Spin 40 mins. Trained Shoulders/tris. Have a sore throat by the afternoon.

Monday. Food 100%. My sore throat got worse last night and my body felt really lethargic, heavy and I have the chills...so no cardio today. I went to bed early and slept a solid 10 hours last night. Did a light back train. Off to the Herbal Shop for some magic juice to fix me up.

I’m a bit disappointed that I’ve got a bit of a cold…arrgggghh. I’ve got a lovely medicinal formula from The Herbal Shop to sip on throughout the day which seems to be working exceptionally fast. My rule is no cardio till I’m better and I think I’ll be up to it by Wednesday or Thursday at the latest.

Today I finalised my bikini – I needed to make a few alterations to it, and they certainly aren’t the easiest things to work with. Now it just needs some shiny bling and it’s done.

Over the next week; start looking at my food plan to sort out the final 4 weeks. Start working on a routine.