cowgals journal

[frantic]

Ive read alot of post's, ive seen alot of pic's and journals..and have gain'd so much info for my trainning from doing so, love the web site:) So it's time I try'd to have a journal of my own..slightly nervous but think I should start with a pic...taken july 2010 57kgs. 5ft6, bodyfat i think was 11%??

Areas Ive been working on are every where, And I hope to compete in figure class one day..My goal isn't to go to nationals, it's just to get on stage.And keep enjoying what I'm doing..weights!

So Ill post up my workouts, and a general daily diet and any feed back will be awesome, as I'm always learning, and keen to try new ideas..

P.S Im not the best speller at times, (so please excuse the mistakes in advance)

[holdenman]

Wow! :shock:

[justhell]

Wow! :shock:

x2

great shape

:clap:

[frantic]

usual daily diet

3am coffee/apple

5:30am protein bar/ nutts(almonds)

8:00am 3/4 cup of oats,with mix spice or cinnamon/soy milk

10:30am apple

Lunch usually chicken salad or tuna and veges/coffee

3pm protein bar or apple again.

7/8pm Dinner usually chicken and veges or fish and salad with some sort of nutts thrown in..

My day can be fairly busy and sometimes I don't always "nail" my diet, I have to have snack food that I can pop in my vest pocket, As I ride a motor bike roughly 6 hours a day ...but I always make sure I chomp back some carbs before Hitting the gym..got to have the energy to train after a long day, and I'm a fan of pre workout supplements..they help big time when you've been awake since 3am, 4 days a week.

And totally have a cheat meal or day...as I am right now..late saturday night,lazy day sunday with dvd, and choco

[justhell]

hi frantic,looking good& you ride a motor bike :grin:

what type of job do you have?

keep doin what ya doing,it has worked well so far.

[frantic]

I'm dairy farming, 1800 cows, have a bit of a tom boy streak in me So chasing the "ladies" every day to and from the cow shed...trust me It can be hard on the arse..bikes are built more for the lads come day 6 I reakon!!! stretching alot helps :nod:

[VampireChick]

Wow awesome figure cowgal. I look forward to your updates!

[shays]

wow! you look fabulous! I'll be following your journal for a bit of inspiration me thinks

[becbec]

:grin: me too!

what does your workout routine look like?

[Chillicat]

Yep, agree with the others, you look fantastic! Also keen to see what your workouts look like.

[morattigirl]

Awesome another chicks journal!! I see you're in the Bay... where abouts?

[Viking Power]

8) very cool picture look forward to following your training log

Now riding a motor bike for 6 hrs a hours day mmmm.... farm gangsta.... joking

keep up the good work

VP

[frantic]

Thank you all for the compliments!!!!! Morattigirl If im ever over your way I'll let you know I train in Taupo at Bodyworx,but do drift to Golds in Rotorua. Justhell-editied 3 times?? what did I miss??

In that pic I was aiming to compete, but pretty soon realised that there was a heap I had to learn, so since then(8months) I've been chipping away at the weights, so my "maintenance" weight is 60kgs. I train weights in 4 sessions a week- Legs, back, bicep/tricep,chest,shoulders. Cardio sessions are around 4 times a week(roughly half hour)

Weights are usually high rep with (15-20 for upper body,usually supersets or drop sets) and lower body higher rep again 20-25 (also supersets) I find It hard to stay still and my body type seems to suit this style of trainning.

Training is a bit spazmodic this week as Im getting In around 8pm

Monday-legs (have just done 6 weeks of squats,lunges, time for a change)

-Hill sprints/run-1km up hill...incline 6/7-(massive hill on farm) jog back down. Did that twice..

20 minutes cardio - power walk/run every 2 minutes

- 30 alternative leg box step up's (just above knee high) x2

Stuffed after that, and a gals gotta eat!!! :nod:

[frantic]

Tuesday 5am Finish Off Legs

Dragg'd my butt out of bed...

- Leg extentions..

4 sets x20-25 reps

2 sets @35kg

2 sets@15kg Alternative legs

-Hamstring curls(lying)

4 sets x20-25 reps

2 sets@30 kgs

2 sets@15kgs

-Sumo squats x4 sets 12kgs 20 reps

-Swiss ball butt/hamstring (pull in thingees when your lying on ya back, mean for the butt!!!! can do alternative legs, but not this time!!)

-Abs planks holding for 1 minute on sides, then superman front ones

-Cardio 20 minutes run/walk 2min each

That was me done and dusted for the day, and legs done for the week Roll on work for the day..cows not liking the humid heat..I agree with them!!!

[Dontrunwithknives]

A bit late but I have to agree with everyone else. You're looking great will definitely be following your journal :nod:

[teamfatboy]

Ow.. swiss-ball leg curls can be brutal :roll: but as you say, good for you at the same time. But 5am ??? :notworthy:

You're clearly taking a great, balanced approach, finding what works, and it's definitely working , so keep it up :clap:

[justhell]

Justhell-editied 3 times?? what did I miss??

woops yea,i just wrote a compliment and after reading it,i thought it sounded a wee bit sleez-dodgy,so decided to delete it. :oops:

training looking good,train hard.

8)

[bar-belle]

Hey cowgal....I'm always late to the party :grin: but have to agree with everyone...you're in really good shape. KUTGW.

[HarryB]

You look like that and think you might just have a go at competing? You are in great condition already and training after working all day on a farm is a big ask!

Well done.

Hmmmm was wondering if you ride the farm bike with those heels on? lol

I used to go to golds in rotovegas years ago.. not a bad gym.

[frantic]

HarryB can't say Ive worn the heels on the farm, bit of a mission even wearing them the first time!!! will have to practice walking in the suckers :nod: (henice the goal just to get on stage)

Thursday shoulder workout

(Superset)x4

Arnie DB shoulder press's 12-15@10kgs

alternate arms front raises 12-15@5kgs

" " " side raises 12-15@4kgs

(Superset)x4

Rear Delts (reverse pec dec) @17kgs 2sets@11kgs alternate arms

Up right rows BB@15kgs

Abs-20xhanging leg curlups(thats what I call them)x4

30 minutes cardio alternate walk/ run (incline2)

Shoulders are a strong point for me, Ive got a bit of a v tapper and broad look from my swimming days..this gives the illusion of a small waist

Didn't have a pre workout supplement so had to start motivating myself from lunch time...straight in the door with gym gear ready to go..and ipod on, the right music does wonders..mind over matter And there are parents that run a family/household, workfull time, and train!!! It makes me put things in perspective..that reminds me I better go feed my dog

[Tygrrh]

Fantastic body chick and a motorcycle...

I look forward to following your journal

[bigdogbob]

Good strong weights there...gotta love already having a v taper mine resembles an 'H' :pfft:

There's a crossfit in Rotorua you should check it out

[frantic]

Awesome Thankyou Nessie, will definately look into the Rotorua Cross Fit timetable..

Tuesday pm BACK...love back sessions!!!

superset Lat wide grip

x4 set 60kg 12-15 rep

BB row shoulder width grip (palms down, flip grip for last 2 sets)

x4 set 12kg 12-15 rep

superset Close grip cable rows

x4 set 20kg 12-15 rep

wide bar (aka lat pulldown bar, but has handles)

x4 set 20kg 12-15rep

pec dec reverse

x4 set 17kg,(drop to 11kg alternate arms) 12-15 rep

I try to postion elbows right and aim to squeeze across top of back, rather than concentrating on rear delts etc, and I just find these are fun!!!

super set palms facing, close grip pull ups (machine)

x3 set -47kg of my weight 15 rep

DB (incline bench rows)

x3 set 6kgs 12-15 reps

I can get carried away training back... 30 min cardio to do..alternate power walk/run, (incline 2 for 15minutes)

done and dusted!!!

Train'd with a gal pal, two gals on a sweaty mission chatting away, didn't stop for rest's apart from changing sets..great workout all in all

untill....

Then I look over to squat rack and theres an "outa towner" girl looking fairly muscled up and ripped, (like compete ripped) 5ft4 i reakon doing 6 plates... :shock: don't see that often with the girls in my gym..damn i've got a long way to go... :-|

[frantic]

Oh I did legs monday, fairly similar to last leg workout that I posted..so thought It maybe boring to put that up..

Today AM

Cardio in the morning 45 minutes, hill sprints/runs with a jog back down..bit of a domain by the lake perfect for this..get a few early morning stares from people chomping there breakie, looking out there windows..or maybe they're staring at my dog..

Tonight is bicep/tricep..

[HarryB]

Never boring to put your workouts up.. I do it even when mine are crap cos it puts the pressure on to do better next time and is a great record!

The out of towner sounds built like a wee outhouse... I rocked up to my gym yesterday and one of the guys training there was last years mr australia in the 90-100k class.. definitely lifted my game!