Kiwi Girl's Newbie Competition Training Schedule

[kminutel]

You are going to have days like yesterday. My biggest stresser is lack of sleep. The best thing to do is to shrug it off and jump back in today! Your journal looks good already!

[kiwi girl 1]

Thanks kminutel

I have bounced back today.

The scales didn't show as much damage as i thought - so that is a morale boost.

This morning at 4.45am it was hard to get out of bed and go for my run.

Winter is heading our way and there is a touch of snow on the mountains in the distance.

But I had a surprisingly good work out at the gym afterwards.

Today I also picked up some creatine ...I might start that tomorrow and see what happens.

I also found some of those yummy protein bars that taste like snickers bars today at the gym ...I know they are "good but bad" ...but as I already have a protein bar each day with similar composition, I thought they would be worth adding as a treat ..yum yum. [img]/forum/images/graemlins/laugh.gif[/img] [img]/forum/images/graemlins/laugh.gif[/img]

<font color="red">My programme today turned out as follows:</font>
<font color="green">Thursday 8th May </font>

<font color="brown"> Run - 5.15am - 5.45am - 30 minutes - hard to get out of bed this morning. </font>

<font color="purple"> Gym - 6.10am - 7.10am

Bike - 15 minutes warmup

Delt Day:
<font color="purple">One arm shoulder Press: </font>
<font color="orange"> 3kg (6pounds) x 10 (warm up set)
6kg (13.2pds) x 8
7.5 kg (16.5pds)x 8
10 kg (22pds) x 10
10kg x 6
</font>

<font color="purple"> Seated Shoulder Press - Front supersetted with Back version: </font>
<font color="orange"> 12 kg x 10 front/12kg x 10 back
18kg x 8 front/18kg x 5 + 12kg x 3 back
18kg x 5 + 12kg x 3/18kgx5 + 12kg x 3
12 kg x 6 front/ 12kg x 6 </font>

<font color="purple">Smith Machine Shrugs </font>
<font color="orange"> 30kg (66 punds) x 10 x 3 sets </font>

<font color="purple">Reverse Pec Deck: </font>
<font color="orange"> 18kgs (I think) x 10 x 3 sets (I find this really hard due to narrow back i think) </font>

<font color="purple"> Superset Reverse Pec Deck with Abs: 10 each - 2 sets of each of the following: </font>
<font color="orange"> Incline bench sit ups
Decline bench lowers
Chair (knee raises) </font>

<font color="red"> Diet was: </font>

Protein drink with water after run but before gym.
<font color="brown"> Breakfast after gym: </font>
Omelet (3 egg whites/1 whole egg) + tomato relish
Slice wholemean toast with p/n butter + sugar free jam.
<font color="brown"> Morning: </font>
Protein drink with l/f milk
<font color="brown"> Lunch: </font>
Chicken (5.3 oz) + small kumera + fibrous veges
Protein drink with water
<font color="brown"> Afternoon: </font>
Protein bar ("snickers type")
<font color="brown"> Tea: </font>
a few sugar free sweets
5.3oz salmon - baked with pumpkin and fibrous veges

Protein drink with water before bed

1954 cal
45P/31C/23F
[img]/forum/images/graemlins/smile.gif[/img]

[kiwi girl 1]

<font color="red"> 9 May 2003 </font>

<font color="purple">4.45am </font>
It was REALLY hard to get out of bed - I hadn't slept well and it was raining. [img]/forum/images/graemlins/frown.gif[/img] But the rain stopped ...and I got up (scared that if I give in now ...I will be a blob for the rest of the day)...and guess what ... my run was great. Made it back just before it poured again ! [img]/forum/images/graemlins/laugh.gif[/img]

<font color="purple">6.05am </font>
Went to the gym ...it was closed ...waited with others for it to open but the gym owner had slept in. **** .... [img]/forum/images/graemlins/frown.gif[/img] Waited until 6.30am then went home and got on the exercycle. 30 minutes of biking to heavy metal.A bit of AC/DC in the morning and I was set for the day. [img]/forum/images/graemlins/laugh.gif[/img]

<font color="purple">Diet </font>
Not bad but need to watch meat intake - my goals are to replace beef with more chicken ...and watch the munchies at the end of the day. Want to keep cals to 2000. [img]/forum/images/graemlins/crazy.gif[/img]

Great my weight has come down a bit ...Maybe Monday I might start the creatine.

<font color="brown">Diet:
2312 cals
40P/32C/28F </font>

At least I have got my carbs back under control. [img]/forum/images/graemlins/smirk.gif[/img]

[kiwi girl 1]

<font color="red"> Saturday 10th May 2003 </font>

Yeh - weekend ! I get to sleep in. [img]/forum/images/graemlins/smile.gif[/img]

My man and I always walk along the foreshore for an hour before breakfast on Saturdays - then come home to cooked breakfast.

I have low fat bacon (cooked in the microwave), poached egg and a couple of spoonfuls of baked beans. A slice of toast with peanut butter. It is a great cooked breakfast and pretty diet friendly. [img]/forum/images/graemlins/laugh.gif[/img]

After yesterday's unexpected work out on the exercycle (which has handles to move your arms at the same time) I actually felt pretty tired and had sore arms this morning ...that heavy metal music really makes you work out ! [img]/forum/images/graemlins/ooo.gif[/img]

[Xtreme1986]

wow kiwi you're gonna be a tank in no time... or maybe you're already there!? lol
good job! keep it all up

[UrDieselDream]

awww...everyone has their bad days...you'll be fine, don't worry

[Ratcat]

G'day Mate. I feel you might get a better sleep by changing your last snack to something with casein in it. Cottage cheese instead of the protein shake. Warm milk gives me a better sleep. There is something in warm milk that makes you snooze better. Read this http://www.abcbodybuilding.com/magazine/zfactor.htm
Cheers. [img]/forum/images/graemlins/smile.gif[/img]

[UrDieselDream]

Do you have a pic kiwi?

[kiwi girl 1]

<font color="red"> Sunday</font>

Thanks for the feedback guys. [img]/forum/images/graemlins/laugh.gif[/img]

Much appreciated - I might try a bit of cottage cheese at night but the reason for the protein drink is simply that I have a sweet tooth ...and if I close my eyes, I can convince myself that chocolate protein drink with heaps of ice, is as good as icecream.

No pics yet for the site ...maybe one day when I am feeling a bit more braver.

Today was a good workout.

<font color="purple">Sunday 11 May 2003 </font>

Bike - 20 mins to warm up

<font color="green"> Chest/Tricep Day: </font>

<font color="purple"> Incline DB Press </font>
6kg (13.2pds)x 12 warmup set
7.5kg (16.5)x10 x 2 sets
10 (22pds) x 10 x 2 sets

<font color="purple"> Superset with Abs Crunches - 3 sets of the following: </font>
20 flat
20 legs up/bent (slow up/fast down)
20 legs up/bent (fast up/slow down)

<font color="purple"> Cable Cross-Over for Chest: </font>
12 kgs (26.5 pds)- warm up
18 kgs (39.7 pds)x 10 x 3 sets
24 kgs (53pds) x 3 + 18kgs x 4 (drop set)

<font color="purple">Pull Ups-My new target - to do these </font>
3 attempts x 3 !!
(boy - are they tough or what !) [img]/forum/images/graemlins/crazy.gif[/img]

<font color="purple">Tricep Reverse Grip Down - great for the triceps! </font>
12 kgs (26.5 pds) x 12 - warm up set
18 kgs (39.7pds) x 10 x 2
18kgs x 8

<font color="purple">Tricep Kick Backs </font>
3kgs (6.6 pds) x 12 x 3 sets (hold the motion at the top and count to 1001)
(this is usually a breeze but I am leaning further down the bench and feeling tired after the other exercises).

<font color="purple"> 1 Arm Medial Lift </font>
3kgs (6.6pds) x 12 x 4
(I like doing these)

<font color="purple"> Pec Deck </font>
24 kgs (53pds) x 12 - warm up
30 kgs (66pds) x 8
24 kgs x 10
30 kgs x 4
24 kgs x 5
phew ..think I have reached the end of this !!

<font color="brown"> Finish with 20 "Tricep bench press thingies" (can't remember the name of the exercise !)

5 mins rower (to totally kill my arms) + 5 mins stepper
</font>
Big workout - felt good.

Went home and stacked wood for an hour....my arms will hurt later.

<font color="red"> Diet - So far okay: </font>

<font color="purple">Breakfast: </font>
Fat burners/coffee
omelet (3 whites + 1 whole egg)
slice toast + peanut butter

<font color="purple"> Protein drink after gym </font>

(stacked the wood)

<font color="purple"> Lunch: </font>
Chicken Curry (with lean chicken/lowfat sour cream + veges)
(I am going through this curry thing at present)
Protein bar (one of those "snickers types !) yum yum

Not sure how the rest of the day will pan out but it is usually lean beef roast for tea....and watching video's in front of the fire. yah !! [img]/forum/images/graemlins/cool.gif[/img]

[Omskakas]

For practising pull ups I suggest doing negative reps. You'll be a pull up machine in no time! [img]/forum/images/graemlins/laugh.gif[/img]