I am so much better now that I have caught up on sleep and this week isn’t as hectic as the last :)
We have had some changes at work and within a couple of months my workload is going to pick up and I will probably be run off my feet most of the days. I suppose it will be good in a way as I will be getting extra cardio in LOL
I am very happy that this weekend is a long weekend. My husband and I haven’t planned too much as I wanted to keep it quiet and relaxed. In saying that we already have bookings for Friday and Saturday night and I also need to fit my parents and some other friends on the Sunday or Monday!!!!!
Diet
Diet has been 100% clean. I asked my trainer on Tuesday night if I could possibly lower some of the grams of chicken/potato etc as I was really struggling to get all the food in. He gladly complied and reduced my protein and some of the carbs from each meal. On my high day he really wants me to get in the 7 meals but I have been struggling. Yesterday was a high day but unfortunately I didn’t get in the last meal of egg whites…..I ended up falling asleep on the couch cuddling hubby, whoops! I am hungry today which is great....that is a given after a high carb day though. My little stomach gets used to all that food.
I will be starting estrogen blockers in two weeks. I used them last year (different brand) but I really am not too sure how they effected me, but have been told they will be of benefit last year was the first time I had ever really dieted down to such a low body fat percentage so I am not really too sure what helped me reach my goals.
Training
This week, so far, has mainly consisted of cardio.
Monday – rest day (I was so exhausted after my big weekend)
Tuesday – AM cardio run, PM cardio skipping
Wednesday – AM cardio run/abs
Thursday – AM walk/ PM full-body workout and cardio
Friday – AM cardio; PM walk
Saturday – AM shoulder/bi, cardio, PM walk
Sunday – AM cardio, PM cardio
Ciaoxxx
Thursday, February 26, 2009
Tuesday, February 24, 2009
blah
Busy busy weekend. I am still tired today!!!
I have been so tired that yesterday I didn’t do any cardio at all and this morning I still couldn’t wake up early enough to do anything. I was quite disappointed in myself that I was too exhausted to exercise yesterday and also didn’t get all my meals in and I had a couple of cheats. I know it is because I need more sleep!
I pretty much flaked last night as soon as I got home. I had a couple of mouths full of yoghurt and just watched TV. I soooooooooo couldn’t be bothered eating or even cooking dinner for hubby and just wanted to go to bed. I managed to get into bed around 9.30 which is quite good but still tired this morning. I really hope by tomorrow morning I will be good again.
I have to go out tonight for dinner with the in-laws for their wedding anniversary and not very happy that it is at a Chinese restaurant! They always seem to pick places where it is really hard to order something clean! (last week was Mexican!!!) So there will be no chicken breast or fish on the menu and I will have to eat something before I go and just nibble and push food around my plate.
I am supposed to go out tomorrow night too but have cancelled (I have to train someone Thursday night and we are going out Friday night). I can’t have another week like last week. I need to spend some time at home and get to the gym to make up for last week.
I am hoping it is just tiredness as I have been pretty down the past couple of days. Even more so after not doing anything yesterday and not eating on plan!!!!
Anyways, today is a new day and I have to pick myself up out of this poo mood and get on with it.
I am going to work through lunch today so I can leave early and get a workout in before I have to go out tonight. I need to see my trainer too and get a new diet drawn up. I think I will be eating the same things just changing the grams of food.
12 weeks out!!!!!!!!!!!!!!!!!!!!!!!!
I have been so tired that yesterday I didn’t do any cardio at all and this morning I still couldn’t wake up early enough to do anything. I was quite disappointed in myself that I was too exhausted to exercise yesterday and also didn’t get all my meals in and I had a couple of cheats. I know it is because I need more sleep!
I pretty much flaked last night as soon as I got home. I had a couple of mouths full of yoghurt and just watched TV. I soooooooooo couldn’t be bothered eating or even cooking dinner for hubby and just wanted to go to bed. I managed to get into bed around 9.30 which is quite good but still tired this morning. I really hope by tomorrow morning I will be good again.
I have to go out tonight for dinner with the in-laws for their wedding anniversary and not very happy that it is at a Chinese restaurant! They always seem to pick places where it is really hard to order something clean! (last week was Mexican!!!) So there will be no chicken breast or fish on the menu and I will have to eat something before I go and just nibble and push food around my plate.
I am supposed to go out tomorrow night too but have cancelled (I have to train someone Thursday night and we are going out Friday night). I can’t have another week like last week. I need to spend some time at home and get to the gym to make up for last week.
I am hoping it is just tiredness as I have been pretty down the past couple of days. Even more so after not doing anything yesterday and not eating on plan!!!!
Anyways, today is a new day and I have to pick myself up out of this poo mood and get on with it.
I am going to work through lunch today so I can leave early and get a workout in before I have to go out tonight. I need to see my trainer too and get a new diet drawn up. I think I will be eating the same things just changing the grams of food.
12 weeks out!!!!!!!!!!!!!!!!!!!!!!!!
Friday, February 20, 2009
I can’t believe how busy I have been and how quick this week has gone. I have only had one night at home this week and my poor doggy has not been happy :(
Although I have been extremely busy, I have been great, workouts really energetic and diet has been 100% clean.
Training
Monday- AM, 60 mins of walking, PM skipping 25 mins; Wednesday – AM 25 min walk, 20mins sprints; Friday – 50 mins cross-trainer and abs
Tuesday I did shoulders and bis. The same as last weeks shoulder/bis workout although I did add a cable lateral raise.
Thursday I trained my girlfriend and I joined in. She has not trained in about 3 months and has asked me to help her get fit and build a bit of muscle.
I decided to do a full-body workout:
· 2 x 30m jog;
· push-ups;
· squats;
· shoulder presses with resistance band;
· walking lunges;
· 4 x 30m jogs.
I had hoped to include, burpees, bicep curls, tri dips and some ab work but after the second set of runs she was feeling sick. I tried to push her but I thought it best to leave it for now, it was only our first session. I am meeting up with her again tomorrow morning to do some more cardio and the exercises that we missed from yesterday’s session.
Doing something like that makes you realise how fit you are when you train someone who hasn’t had a good workout in about 6 months!!!!!!!
Weekend
I am going to be so busy this weekend. I am out tonight at a friends for a Tupperware cocktail party. Tomorrow, training my girlfriend again, then getting waxed, then seeing my parents, then coming home doing a bit of cleaning then getting ready to head out to dinner for another girlfriends birthday. Sunday I am training in the morning than a bit more cleaning and then getting ready for a wedding. Why or why do people have a wedding on a Sunday when it is NOT a long weekend??????????????
Although I have been extremely busy, I have been great, workouts really energetic and diet has been 100% clean.
Training
Monday- AM, 60 mins of walking, PM skipping 25 mins; Wednesday – AM 25 min walk, 20mins sprints; Friday – 50 mins cross-trainer and abs
Tuesday I did shoulders and bis. The same as last weeks shoulder/bis workout although I did add a cable lateral raise.
Thursday I trained my girlfriend and I joined in. She has not trained in about 3 months and has asked me to help her get fit and build a bit of muscle.
I decided to do a full-body workout:
· 2 x 30m jog;
· push-ups;
· squats;
· shoulder presses with resistance band;
· walking lunges;
· 4 x 30m jogs.
I had hoped to include, burpees, bicep curls, tri dips and some ab work but after the second set of runs she was feeling sick. I tried to push her but I thought it best to leave it for now, it was only our first session. I am meeting up with her again tomorrow morning to do some more cardio and the exercises that we missed from yesterday’s session.
Doing something like that makes you realise how fit you are when you train someone who hasn’t had a good workout in about 6 months!!!!!!!
Weekend
I am going to be so busy this weekend. I am out tonight at a friends for a Tupperware cocktail party. Tomorrow, training my girlfriend again, then getting waxed, then seeing my parents, then coming home doing a bit of cleaning then getting ready to head out to dinner for another girlfriends birthday. Sunday I am training in the morning than a bit more cleaning and then getting ready for a wedding. Why or why do people have a wedding on a Sunday when it is NOT a long weekend??????????????
Sunday, February 15, 2009
ahhh my legs and butt.....
yowza, am i hurting today :) I did a massive leg and glute workout yesterday and I am seriously feeling it. Took the doggy for a walk in the morning then hit the gym.
I did a 10 minute warm up, then went straight into it:
squats, no weight, 25kg, 25kg, 30kg, 35kg
step-ups superset with plie squats 20kg all sets
deads 25kg, 25kg, 25kg
seat curl 20kg, 25kg, 25kg
45 leg press 40kg, 60kg, 70kg, 60kg
seated calf 45kg, 45kg, 45kg
Finished with a 30min walk and then some stretching.
This morning I slept in and man it was so nice. I got up aroun 9 and then went out for a walk. It was already hot by 9.30. We are only heading for a 30 degree day but the humidity is high, I think around 90%.
I had my planned cheat meal last night which consisted of steak, salad and some wedges with a glass of red wine, than for dessert i had bubblegum icecream, yummo!!!
I did a 10 minute warm up, then went straight into it:
squats, no weight, 25kg, 25kg, 30kg, 35kg
step-ups superset with plie squats 20kg all sets
deads 25kg, 25kg, 25kg
seat curl 20kg, 25kg, 25kg
45 leg press 40kg, 60kg, 70kg, 60kg
seated calf 45kg, 45kg, 45kg
Finished with a 30min walk and then some stretching.
This morning I slept in and man it was so nice. I got up aroun 9 and then went out for a walk. It was already hot by 9.30. We are only heading for a 30 degree day but the humidity is high, I think around 90%.
I had my planned cheat meal last night which consisted of steak, salad and some wedges with a glass of red wine, than for dessert i had bubblegum icecream, yummo!!!
Friday, February 13, 2009
Its Friday yay!!!!
I don’t think I have ever been happier to see the end of a week (well, I probably have LOL). I got a wisdom tooth out on Wed arvo, 2 fillings and its that TOM L There is an upside to my week, its pay day today – I hate monthly pay and it has been an expensive month! But, like I said, its Friday, woo hoo. Thank god for weekends J
Training & Diet
Wednesday morning I did a run and incorporated some sprinting. I couldn’t do anything that night or the next morning because of having my teeth done. So Thursday night was my next workout and I hit the gym for my back/tri workout. It took me a while to get into it. I didn’t have too much energy but after about 15 minutes it was fine and feeling the burn and pushed myself even harder.
seated row 35kg, 35kg, 40kg, 40kg
lat pull-down 35kg, 35kg, 40kg, 40kg
standing straight arm pull down 35kg, 35kg, 30kg, 30kg
seated upper row 25kg, 25kg, 30kg
assist. pull ups 15, 8, 5
rope tri pushdowns 25kg, 30kg, 30kg
- superset with
dips 30, 28, 25
overhead rope ext 25kg, 30kg, 32.5kg
machine tricep pushdown 40kg, 45kg, 45kg
Did 20mins skipping after dinner.
Diet has been 95% clean. I did have some yoghurt (not too bad) and a mini twirl chocolate yesterday (bad). I really should have saved myself for my planned cheat on Saturday but with it being that TOM I really wanted it quite badly!!!! I managed to stay away from a yummy morning tea with the works!!! High 5 for me hahahhha
I might have another wee bit of chocolate on Saturday and a glass of wine with dinner as part of my 2 hour cheat. I also love that my current diet includes pineapple and kiwi fruit everyday. With my previous trainer I was only allowed 1 apple in the mornings after a workout but then that stopped by the time I was 10 weeks out from my comp. I also wasn’t allowed any cheats which did my head in after a while.
The weekend
I am out for dinner and bowling tonight with my hubby’s work. God knows what I am going to be able to order. I don’t really like the place they have booked and might find it hard to get something healthy so I will probably eat before I go.
Saturday I will be heading to the gym in the morning for a leg workout and cardio then not too sure what I am doing after that. Kind of hoping that hubby will surprise me with something for Valentines but I really don’t think he will as we don’t tend to celebrate it. Sunday will be a bike ride with my girlfriend in the morning and then another one in the arvo.
I bought some new bathers so I will take some progress pics this weekend.
Happy trainingxxxx
I don’t think I have ever been happier to see the end of a week (well, I probably have LOL). I got a wisdom tooth out on Wed arvo, 2 fillings and its that TOM L There is an upside to my week, its pay day today – I hate monthly pay and it has been an expensive month! But, like I said, its Friday, woo hoo. Thank god for weekends J
Training & Diet
Wednesday morning I did a run and incorporated some sprinting. I couldn’t do anything that night or the next morning because of having my teeth done. So Thursday night was my next workout and I hit the gym for my back/tri workout. It took me a while to get into it. I didn’t have too much energy but after about 15 minutes it was fine and feeling the burn and pushed myself even harder.
seated row 35kg, 35kg, 40kg, 40kg
lat pull-down 35kg, 35kg, 40kg, 40kg
standing straight arm pull down 35kg, 35kg, 30kg, 30kg
seated upper row 25kg, 25kg, 30kg
assist. pull ups 15, 8, 5
rope tri pushdowns 25kg, 30kg, 30kg
- superset with
dips 30, 28, 25
overhead rope ext 25kg, 30kg, 32.5kg
machine tricep pushdown 40kg, 45kg, 45kg
Did 20mins skipping after dinner.
Diet has been 95% clean. I did have some yoghurt (not too bad) and a mini twirl chocolate yesterday (bad). I really should have saved myself for my planned cheat on Saturday but with it being that TOM I really wanted it quite badly!!!! I managed to stay away from a yummy morning tea with the works!!! High 5 for me hahahhha
I might have another wee bit of chocolate on Saturday and a glass of wine with dinner as part of my 2 hour cheat. I also love that my current diet includes pineapple and kiwi fruit everyday. With my previous trainer I was only allowed 1 apple in the mornings after a workout but then that stopped by the time I was 10 weeks out from my comp. I also wasn’t allowed any cheats which did my head in after a while.
The weekend
I am out for dinner and bowling tonight with my hubby’s work. God knows what I am going to be able to order. I don’t really like the place they have booked and might find it hard to get something healthy so I will probably eat before I go.
Saturday I will be heading to the gym in the morning for a leg workout and cardio then not too sure what I am doing after that. Kind of hoping that hubby will surprise me with something for Valentines but I really don’t think he will as we don’t tend to celebrate it. Sunday will be a bike ride with my girlfriend in the morning and then another one in the arvo.
I bought some new bathers so I will take some progress pics this weekend.
Happy trainingxxxx
Wednesday, February 11, 2009
Great workout
Woo hoo, what a great workout. I had a good nights rest and had heaps of energy for my high intensity work out.
I started with a 5 min warm up on the treadmill then jogged for 20 mins flat at 9.5km then upped the ramp to 5% incline for 5 minutes then upped it again to 8% incline for another 5 minutes. Walked for 4 minutes on 10% incline then did 1 min sprints on 8% incline for the next 8 minutes then cooled down.
Cardio tonight and some stretching....still trying to master these side splits.
Eating has been great although I did indulge last night and had a piece of rocky road. I really enjoyed it :) I made it for a morning tea we had this morning to raise funds for the Victorian Bushfire victims. I am proud to say that I steered clear of everything. It always amazes me the excuses that people can give. Some people had their plates piled high with cake, biscuits, fried foods and they were all saying something similar “You have to its for a good cause”!! Then they complain that they need to lose weight and ask me how I manage to stay slim!!!!
Come eat some of my chicken breast and broccoli instead, that ought to do it hahahhaha
I started with a 5 min warm up on the treadmill then jogged for 20 mins flat at 9.5km then upped the ramp to 5% incline for 5 minutes then upped it again to 8% incline for another 5 minutes. Walked for 4 minutes on 10% incline then did 1 min sprints on 8% incline for the next 8 minutes then cooled down.
Cardio tonight and some stretching....still trying to master these side splits.
Eating has been great although I did indulge last night and had a piece of rocky road. I really enjoyed it :) I made it for a morning tea we had this morning to raise funds for the Victorian Bushfire victims. I am proud to say that I steered clear of everything. It always amazes me the excuses that people can give. Some people had their plates piled high with cake, biscuits, fried foods and they were all saying something similar “You have to its for a good cause”!! Then they complain that they need to lose weight and ask me how I manage to stay slim!!!!
Come eat some of my chicken breast and broccoli instead, that ought to do it hahahhaha
Monday, February 9, 2009
The weekend
I am feeling really great today. Well rested after a relaxing weekend. Friday night was quite low key. I went to the gym and did Shoulders and Bis, and then on the tready for some HIIT. I felt awesome when I got home and did a bit of housework (boring I know but I still had energy to burn which was surprising).
Saturday I woke and was supposed to go for a bike ride but decided that I needed to do all my housework and washing as I was away the weekend before. I was in one of those cleaning moods when you just want to clean out everything. I did my closet, the kitchen, my study and my bathroom. I think I worked for 5 or so hours non-stop. Then went to my parents place to see all the family. My brother was back in town for his birthday. It was so good to see him and my little nephew. What a little cutie. He is 14 months old and just adorable. I have attached a pic below.
Sunday was quite relaxed too. I didn't end up training my back and went for a walk with hubby. I have been really tired lately and have to go and get some iron tablets today as my blood tests showed that I am quite low.
Hopped on the scales this morning and I have lost 2 kilos for the week. It is mainly water weight due to me having to eat a fair amount of wheat/carbs for the tests I was having done. I am feeling heaps better after eating normally again. I really think my body is thanking me. It is also noticeable. A lady at worked asked if I had lost weight which is always nice to hear!
Training
Today will just be 90 minutes of cardio. 60 min walk AM and 30 min run PM.
Tomorrow HIIT AM on tready and PM Back/tri/abs.
Comp
I am 14 weeks out and chowing down some chicken breast and pineapple as I post this! I am very excited about training with my new trainer and seeing how different my physique will come in this time around.
First posing class will be on Saturday 21 February and I can't wait. I have still been practising at home in front of the mirror and can notice how different my body looks compared to last September. Even though I have a fair bit of "fluff" at the moment, you can still see the muscle definition underneath screaming to be seen :)
Saturday I woke and was supposed to go for a bike ride but decided that I needed to do all my housework and washing as I was away the weekend before. I was in one of those cleaning moods when you just want to clean out everything. I did my closet, the kitchen, my study and my bathroom. I think I worked for 5 or so hours non-stop. Then went to my parents place to see all the family. My brother was back in town for his birthday. It was so good to see him and my little nephew. What a little cutie. He is 14 months old and just adorable. I have attached a pic below.
Sunday was quite relaxed too. I didn't end up training my back and went for a walk with hubby. I have been really tired lately and have to go and get some iron tablets today as my blood tests showed that I am quite low.
Hopped on the scales this morning and I have lost 2 kilos for the week. It is mainly water weight due to me having to eat a fair amount of wheat/carbs for the tests I was having done. I am feeling heaps better after eating normally again. I really think my body is thanking me. It is also noticeable. A lady at worked asked if I had lost weight which is always nice to hear!
Training
Today will just be 90 minutes of cardio. 60 min walk AM and 30 min run PM.
Tomorrow HIIT AM on tready and PM Back/tri/abs.
Comp
I am 14 weeks out and chowing down some chicken breast and pineapple as I post this! I am very excited about training with my new trainer and seeing how different my physique will come in this time around.
First posing class will be on Saturday 21 February and I can't wait. I have still been practising at home in front of the mirror and can notice how different my body looks compared to last September. Even though I have a fair bit of "fluff" at the moment, you can still see the muscle definition underneath screaming to be seen :)
Friday, February 6, 2009
The Start
This blog is a track of my training and dieting and also competition prep. I will post every couple of days.
My next comp will be on 17 May 2009. The NABBA/WFF WA Championships. I have been putting on a bit of size since I last competed in September last year. Some muscle but quite a bit of fat LOL!
At the moment I am just over 14 weeks out. I started a diet two weeks ago to ease myself into it. At the moment I am 64kgs and will be getting down to 56kg by comp day.
I have not taken any progress pics for a while and will take some over the weekend so I can track my progress. I will also be meeting with my trainer formally every second week. He is the owner of the gym so I see him quite regularly.
Training: I do cardio every morning and most nights for about 45 mins at a time. I do a 4 day split with my weight training - chest/tri, back/abs, shld/bi, legs. I also do 30mins of cardio after each weights session.
Diet: is a low/med/high carb cycle. Most meals are the same:
M1 - oats and egg whites
M2 - chicken, vegies and pineapple
M3 - fish, vegies and kiwi fruit
M4 - Protein shake
M5 - chicken and veges
Last night was leg training. Did a lot of plyo work. Today I did cardio in the AM cross trainer for 50 mins. Tonight I will do shoulders/bis and a bit of cardio.
Weekend will consist of a 30km cycle tomorrow morning. Sunday I will do back/abs and hopefully a run. I haven't been able to run for a week due to sore breasts. Not pregnant and really have no idea what is going on there!!!!!!!!!!!!!!!!!!!
My next comp will be on 17 May 2009. The NABBA/WFF WA Championships. I have been putting on a bit of size since I last competed in September last year. Some muscle but quite a bit of fat LOL!
At the moment I am just over 14 weeks out. I started a diet two weeks ago to ease myself into it. At the moment I am 64kgs and will be getting down to 56kg by comp day.
I have not taken any progress pics for a while and will take some over the weekend so I can track my progress. I will also be meeting with my trainer formally every second week. He is the owner of the gym so I see him quite regularly.
Training: I do cardio every morning and most nights for about 45 mins at a time. I do a 4 day split with my weight training - chest/tri, back/abs, shld/bi, legs. I also do 30mins of cardio after each weights session.
Diet: is a low/med/high carb cycle. Most meals are the same:
M1 - oats and egg whites
M2 - chicken, vegies and pineapple
M3 - fish, vegies and kiwi fruit
M4 - Protein shake
M5 - chicken and veges
Last night was leg training. Did a lot of plyo work. Today I did cardio in the AM cross trainer for 50 mins. Tonight I will do shoulders/bis and a bit of cardio.
Weekend will consist of a 30km cycle tomorrow morning. Sunday I will do back/abs and hopefully a run. I haven't been able to run for a week due to sore breasts. Not pregnant and really have no idea what is going on there!!!!!!!!!!!!!!!!!!!
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