cowgals journal

[morattigirl]

Nice training chick! KUTGW! Cheers for the txt before Highland Games too 8)

[becbec]

Survive'd easter with out eating any chocolate..was working so I think that keep the craving thoughts at bay 8)

Are you mad :shock:

[HarryB]

Survive'd easter with out eating any chocolate..was working so I think that keep the craving thoughts at bay 8)

Are you mad :shock:

+1

I think she might be! lol

[frantic]

ahh I'm just "special"... it's red licorice thats my weakness...

[HarryB]

ahh I'm just "special"... it's red licorice thats my weakness...

Hot cross buns are mine!

Another week closer to comp time, how's the prep? How's that Jak'd induced rage?

[Ronin]

ahh I'm just "special"... it's red licorice thats my weakness...

Hot cross buns are mine!

Mmm, mine too, they're like kryptonite to my diet :nod:

[frantic]

Quit with all the tempting food talk lads :naughty: ...prep going well so far, trying to get a balance with food intake, my job is fairly physical, so need the carbs to keep going (Proberly slightly higher than the average female,)

So per kg of body weight 58-59kg..how many grams of carbs on average just to function? should I chomp daily?? been eating around 100-130grams, But can wake up feeling flat and groggy some mornings.

As for protein I just go by BWx1.5grams per day

How much in fats aim for omega 3-6???

HarryB

Training wise going great,every train is positive some how !!! still haven't had Jack3d this week..half a cup of oats/coffee half hour before workout seems to do the trick..Work annoying me tho..want to be else where :roll:

[HarryB]

Everythings looking good training and dietwise. Good you are listening to your body and taking in what you need for energy. Also good you don't need Jackd, those cows don't need you all cranky ha ha ha

Great that your motivation is high, its because you have a definite goal and a date set! Awesome!

[frantic]

Just had an appointment with a staff member at gym about my diet,..total over haul to it..slightly frazzled that I have been eating totally wrong??

But am going to give the new diet my best shot, It makes sense..so thats the stubbon side of my brain sorted...I can look good on stage, or I can look great..farrken better look great after doing this diet!!!!

Clear the frazzle head and time to go back to the super market me thinks..one day at a time girl :nod:

[VampireChick]

Good shit! Were there many changes to your current diet?

[teamfatboy]

Wait, wot? You look that good, on a bad diet..... :think: just imagine what could happen with a good one :nod:

Give it heaps !

[frantic]

Good shit! Were there many changes to your current diet?

not major changes, I had the jist of things,more about what and when I was eating the meals if that makes sense.. Have drop'd the soy, dairy, and oats..now eating millet in the morning..a week into new diet and it's kicking in well..

-Green drink smoothy(sprilina,l.s.a,chia,cup of berys,apple juice(100mls)

-1 cup cooked millet,cranberrys

-150gmwhite fish,coconut oil,garlic,1/4 avacado

-100gm salmon/tuna(in olive oil) 1/2 head of broco

-100gm chicken 1/2 cup of green beans,spinich,watercress/siliverbeet(sautee olive oil)

-Black coffee before workout and in mornings

And I just make a big mix of green smoothy and if hungry or before training chug it back..so its all about the good fats!!! and energy.

Training has been going great, leg session's have deffinately been hitting the squats(Wide and close stance) weight'd lunges...start'd to lose my booty..things are tightening up well, still a way to go, and only had one "FLAT DAY" that a power nap fixed after work.. 8)

[frantic]

Wait, wot? You look that good, on a bad diet..... just imagine what could happen with a good one

Nwah shucks TFB...always looking for ways to improve, still a rookie :nod:

[HarryB]

Wait, wot? You look that good, on a bad diet..... just imagine what could happen with a good one

Nwah shucks TFB...always looking for ways to improve, still a rookie :nod:

Good to see you're on track Frantic!!

[frantic]

alive and kicking and training still going well will post up leg session( need to carry something to write down what i'm doing in the gym)

legs thursday pm (Did more of a N.A session 2 sec down 3-4 sec up etc)

Warm up

tread mill incline 15, 6.5 pace 10minutes

Squats

stance close 20x10rep

stance just wide of shoulders 20x10rep (Repeat set 4 times)

pausing at bottom of every rep..

leg ext drop set

30x10

28x10

24x10

18x10

6x10 alt leg (repeat 3 sets) ouch minute rest!!

lying hammysdrop set

40x10

30x10

20x10

10x10 alt leg (repeat 3 sets) start'd to cramp a little

Lunges(just body weight)

15 alt leg x 4 set

Box step ups(just body weight)

15 alt leg x4 set

Was pretty happy with work out, it took longer than usual due to maintaining the 2sec/3 sec rep speed..but far out by tenth rep you are burning..

diet this week has been ok, been sticking to the foods just maybe not the quantity,as in eating a bit more of breaky..or bit more protien..just one of those weeks...reakon it's the full moon that throws me outta kink :pfft:

[morattigirl]

Nice work chick!

[HarryB]

Nice work chick!

+ 1

Good work ethic miss!

[frantic]

Righty..been a little under the weather, battling the flu..so have just been concentrating on just work and training and early nights..diet been going fine, food tastes like nothing at the mo, drinking a heap of water!!!

Work hours are finally 8am till hopefully 5pm..so no more 3am starts for 8 weeks hopefully(perfect timing for comp..more sleep!!)

Today back/biceps

pull ups wide grip bw

-40x 12

-37x10

-40x12

Close Grip bw

-37x12

-37x12

-37x12

Close grip rows

25x12

30x10

25x12

Wide rows (high across back)

25x12

25x10

25x10

BBrows15kgx10.... flip Grip 15kgx10x3sets

Super set (couldn't be bother'd standing around :roll:)

Hanging leg raises..bicep rope twists x3set

15rep / 24kgsx12

Hammer rope curls

24kgx12

24x12

18x10

And think thats enough of church for today, will proberly do a light cardio sess this avro...Rebel Sport having a sale yeeya, oh and I blew the crap outa my blender...so off to buy a stainless steel one..wise advice 8)

[frantic]

Grr just wrote out todays work out and some how lost it on here... :evil:

Any way long weekend here so monday off ..train'd chest and then legs with gal pals on the stairs

Chest am

DB bench press

12kgx12

15x12

12x12

DB"S flys(newbie for me usually use pec dec)

7.5x12

10x12

10x12

decline DB press

12x12

12x12

10x15

Cable cross high(kg either side)

12x12

14x12

12x12

cable cross low

12x12

12x12

8x15

that was chest and then breakfast..then meet gal pals for the stair run..130 steps to the top..up and back down is 1 set..aim'd for 10 and punish'd my self with 11 sets!! will be stretching for sure 8)

[frantic]

some pic's of stair run

[frantic]

and one other..

[teamfatboy]

Wow, those stairs clearly agree with your legs.... KUTGW :clap:

[HarryB]

Wow, those stairs clearly agree with your legs.... KUTGW :clap:

Good work miss, that pose pic is sending me straight to the gym to do more calf raises!!!!!

[VampireChick]

Good work! When's your comp chick! You're looking nice and lean already!

[poos_n_wees]

Whoa.. Looking good frantic!

..then meet gal pals for the stair run..130 steps to the top..up and back down is 1 set..aim'd for 10 and punish'd my self with 11 sets!! will be stretching for sure 8)

Way to grind it out! The hard work definitely shows :nod: