Kate's journal!

[VampireChick]

Eeek! Good luck with the injury chick! And there's nothing wrong with a hearty cheat meal every now and then (I've had two this week!)

[Katie1309]

So yesterday first day of lower-body only for couple weeks!

20 mins treadmill (hard walk, not jog)

3x 20 squats - no weight coz of shoulder

3x 20 lunges - as above!

3x 20 35kg leg extension (10 degrees only)

3x 10 35kg calf raise

3x 10 35kg leg curl

3x8 inner hip abductor (63kg, 70kg, 68kg)

plus some abs....leg raises and crunches.....

End of month will get measurements and new pic!

[Phedder]

3x 20 squats - no weight coz of shoulder

3x 20 lunges - as above!

Depending on how bad your shoulder is, you may be able to hold onto a dumbbell or plate to add some weight to those exercises. Also could give the leg press a go if one's available.

Good luck with the rehab, and hitting those legs hard :nod:

[Katie1309]

3x 20 squats - no weight coz of shoulder

3x 20 lunges - as above!

Depending on how bad your shoulder is, you may be able to hold onto a dumbbell or plate to add some weight to those exercises. Also could give the leg press a go if one's available.

Good luck with the rehab, and hitting those legs hard :nod:

Yup was gonna do leg presses next workout - which was meant to be tonight but had to go visit an unwell friend - good enough reason to skip for me! Feel incredibly guilty tho.....dammit! Reckon next week can do dumbells on those but under no circumstances am I allowed to lift anything over my head. Sore legs from yesterday too...found good weight-rep ratio for me, will go hard again tomorrow

[Katie1309]

Well only .5kg off this months goal - but I can put that down to having 4 days off because of the damn shoulder! Legs 11 tho! (that might not mean anything to kiwi's hahah)

10 mins cycle

3x 8 seated leg press - 80, 88, 97kg (yaye)

3x 10 glutes - 30, 35, 40kg

3x 8 calf raise 46kg

3x 8 outer hip flexor 40kg

2x 30 squats - no weight

2x 20 lunges - no weight

3x 10 incline crunch

2x 15 back raise

had mass nutitrional fail yesterday - ate pasta AND white rice AND had wine. But not too much...still within cals (just) but shall be eating clean today!!! Next pic coming monday (eeek!)

[Katie1309]

Well only .5kg off this months goal - but I can put that down to having 4 days off because of the damn shoulder! Legs 11 tho! (that might not mean anything to kiwi's hahah)

10 mins cycle

3x 8 seated leg press - 80, 88, 97kg (yaye)

3x 10 glutes - 30, 35, 40kg

3x 8 calf raise 46kg

3x 8 outer hip flexor 40kg

2x 30 squats - no weight

2x 20 lunges - no weight

3x 10 incline crunch

2x 15 back raise

had mass nutitrional fail yesterday - ate pasta AND white rice AND had wine. But not too much...still within cals (just) but shall be eating clean today!!! Next pic coming monday (eeek!)

Surely some pasta a white rice does not account for a 1.8kg gain in 3 days!!!???? Did more pics today but light was shit, so will try again in morning - however definite shape change in quads - yaye!! Well I think so anyhow.....yesterdays workout :

30mins cardio - 10 cross trainer, 20 treadmill (gonna give HIIT a go, any tips?)

Try really hard on form so dropped the weight on hip adductors...

1x30 squats no weight

2x20 with 6kg

3x12 lunges on box

3x12 one leg glute thingie with 6kg??? God knows what the tech name is

3x12 BB deadlift with 6kg each hand (still going easy on shoulder)

3x8 Leg extension 10 degrees 35 kg

3x8 Leg curl 42kg

3x8 Inner hip 56kg

3x8 Calf raise 46kg

And some abs........

[Phedder]

Surely some pasta a white rice does not account for a 1.8kg gain in 3 days!!!????

Something like every gram of glycogen your body stores, gets stored along with 3 or 4 grams of water (can't remember which) so depending on how much you ate, it potentially could. Remembers it's the progress across weeks and months that matters, weight fluctuations happen, especially relating to carb intake.

[Katie1309]

Surely some pasta a white rice does not account for a 1.8kg gain in 3 days!!!????

Something like every gram of glycogen your body stores, gets stored along with 3 or 4 grams of water (can't remember which) so depending on how much you ate, it potentially could. Remembers it's the progress across weeks and months that matters, weight fluctuations happen, especially relating to carb intake.

Woah can it? Wow that'll teach me to eat pasta!! You know what chicks are like - while you lot are trying to gain weight we're freaking out over 200gms......I guess it came off in the first place so it'll come off again as long as I keep doing what I'm doing

[Katie1309]

Surely some pasta a white rice does not account for a 1.8kg gain in 3 days!!!????

Something like every gram of glycogen your body stores, gets stored along with 3 or 4 grams of water (can't remember which) so depending on how much you ate, it potentially could. Remembers it's the progress across weeks and months that matters, weight fluctuations happen, especially relating to carb intake.

Woah can it? Wow that'll teach me to eat pasta!! You know what chicks are like - while you lot are trying to gain weight we're freaking out over 200gms......I guess it came off in the first place so it'll come off again as long as I keep doing what I'm doing

[Ronin]

You know what chicks are like - while you lot are trying to gain weight we're freaking out over 200gms

Not just chicks, miss...some of us lads are desperately trying to shed it as well

[Katie1309]

You know what chicks are like - while you lot are trying to gain weight we're freaking out over 200gms

Not just chicks, miss...some of us lads are desperately trying to shed it as well

too true some of it has come off again already so I'm a little less stressed now!

[Katie1309]

Physion has given me all clear so i can do upper body again, yaye! Had waaaaaay too much chicken with dinner tonight, whoops, at least its protein tho Shall make up for it tomorrow!! Foods could be better this week, really skint, but have lots of veg in fridge, so wont be eating anything bad!

Today's gym:

15 mins cardio (slacked off as was talking to my friend)

1x10 96kg, 1x8 105kg, 1x6 116kg seated leg press - that hurt!

3x10 40kg glute raise

3x8 46kg calf raise

3x8 40kg outer hip

3x15 normal lunges

3x10 BB 6kg deadlift

Need to get alternate days workout program sorted, for now I'm just gonna use one off simplyshredded.com til my mates got time to do one for me. My legs can take a break tomorrow now, yaye!

[Tygrrh]

Wicked weights Katie! :clap:

[VampireChick]

You know what chicks are like - while you lot are trying to gain weight we're freaking out over 200gms

Not just chicks, miss...some of us lads are desperately trying to shed it as well

too true some of it has come off again already so I'm a little less stressed now!

Yeah definitely try not to worry about the scales post-carb meals. If I have a hearty pasta dish I'll be a good couple kgs heavier for at least 2 or 3 days. But it eventually goes back down again. Water retention and all that business.

[Katie1309]

Still not back down to where I was weigh-wise but thats just tough shit! Had mass nutritional fail yesterday as it was a freinds birthday, but one a month of eating shouldn't kill me......I'm not at a stage yet where I have to worry about every single morsel of food I eat, pre-competition maybe but for now I just wanna get the training and diet right for 95% of the time. I did do a sweet workout tho:

10mins HIIT - got a little workout off simplyshredded, 15 secs full intensity (which is about 9kph for me at the mo) then 45secs normal (5kph) for 10 then about 5 mins steady pace - critique as you please!

3x 10 sumo deadlifts 20kg bar

1x 21's bb 7kg

2x 8 bb curl 7kg

3x 8 shoulder press 4kg (still being careful on shoulder)

1x 10 bench 15kg

1x 8 bench 20kg

1x 6 bench 25kg - that hurt!

3x 10 tommy squats 20kg bar

3x 12 lying tricep extensions on SB - much harder

1x 10 med ball woodchops 5 kg ball. By this point I was completely worn out after not having done upper body for a couple weeks, and couldnt manage 2 more sets!

All measurments getting done tomorrow and new pic too - wanna show off my new quads! I can see a difference, just hope you lot can!!!

[ThePman]

How often are you weighing yourself?

[WANABJAKD]

Surely some pasta a white rice does not account for a 1.8kg gain in 3 days!!!????

Something like every gram of glycogen your body stores, gets stored along with 3 or 4 grams of water (can't remember which) so depending on how much you ate, it potentially could. Remembers it's the progress across weeks and months that matters, weight fluctuations happen, especially relating to carb intake.

from memory i think its three water molecules to every glycogen molecule within a muscle tissue.

[Katie1309]

How often are you weighing yourself?

Trying to do only every week TOPS at the mo now, was getting a bit obsessive....diet wise this week I have bee great but 4 weeks previous I was really good.

Workout today:

10mins treadmill

3x 12 box lunges with bar

3x10 tommmy squats 20kg br

1x10 97kg seated leg press

1x8 116

1x6 124 - this bloody hurt ! Probs 4 good reps, 2 not so good.

3x 20 35kg Leg extention 10 degrees

3x 8 25 kg lying leg curl

3x 9 calf raise, 1 @46kg, 2 @50kg

3x 8 Inner hip 1@56kg, 2 @63kg

It was so unbearably hot in the gym I may as well be doing bikram yoga!!

New Pic too, not heaps of difference but I can def see something going on in the legs - pictures need to be better, seeing as I'm a photographer I should be able to do a better job, but the old in the mirror trick is crap!

[Tygrrh]

Looking good hun. Keep it up!

[teamfatboy]

Decent leg workout there Kate :clap:

Yep, I reckon there's differences there....they might show up better in a side pose, maybe ?

[ThePman]

How often are you weighing yourself?

Trying to do only every week TOPS at the mo now, was getting a bit obsessive....diet wise this week I have bee great but 4 weeks previous I was really good.

Good, cause I was gonna say, you're going to fluctuate on a daily basis and definitely after a carb-up, so that may not be the best time to go weighing in. Once a week is probably ideal if you're weight-conscious, because at least that way you can see a trend. The day to day fluctuations can start messing with your head.

[Katie1309]

Decent leg workout there Kate :clap:

Yep, I reckon there's differences there....they might show up better in a side pose, maybe ?

My legs look huge from the side! But I'll do it anyhow stay tuned!!

[Katie1309]

Looking good hun. Keep it up!

thanks hun, its kinda weird critiqing yourself in photos - I can see EVERY flaw obviously, but its also good motivation. Plus its also confirmation (like I needed any) that I'll never be tall and slender! My flaming brother is 6'4".....he coulda given me some of his height and he's still be massive!!!! Instead I'm a shade under 5'4".

[Tygrrh]

Join the club, I'm 5'3" so I show every single bit of flubber/cellulite...whatever. Its annoying lol but more reason to get back into shape eh!

[Tygrrh]

Join the club, I'm 5'3" so I show every single bit of flubber/cellulite...whatever. Its annoying lol but more reason to get back into shape eh!