Training Journal ---- Cookie Monster begone!!

[BarBelle]

Posting my workout then grabbing some zzz's:

Delts, Bi's & Tri's

DB Presses: 2x15x20; 1x10x25; 2x10x30, 1x9x30, 1x7x30

Superset:
Lateral Raises: 1x10x15; 3x8x20, 1x7x20
Upright rows: 4x12x35

Superset:
BB curl: 4x10x45
Tri. Pressdown: 1x10x65; 4x10x80

Superset:
Cable Reverse curls: 1x10x45, 2x10x50
Lying BB Ext: 3x10x35

Superset:
Cable curl (dropset): 1x12x50 + 1x10x35; 1x10x60 + 1x10x35
Dips: 2x10

Abs:
3x12 hanging knee raises
3x20 incline crunches.

Bed calls ... 'Night!

[BarBelle]

It's a good thing I started this journal ... it gives me something to preoccupy myself with. Feeling a little down now that the "Back to School" rush is on, and I realize that, hey, I'm not going back to uni. [img]/forum/images/graemlins/frown.gif[/img] There's going to be a lot of waiting and hoping that my PhD project comes thru. Which means a lot of time lifting and tracking my nutrition to keep me from diving into a bag of cookies for some good ol' emotional eating. [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/shocked.gif[/img]

Diet clean again today, though I find I'm a lot hungrier now than before. And TIRED!!!

1) 2c watermelon
2) 1c gooseberries (I was waiting for Dad, and they just sort of called from the gooseberry bushes) [img]/forum/images/graemlins/blush.gif[/img] [img]/forum/images/graemlins/grin.gif[/img]
3) 1/2c oats, 2 scoops protein, 1Tbsp peanut butter
4) 1 can tuna, 1/2c cucumber, 1/2c carrots, 2 slices 12 grain bread
5) 2 scoops protein
6) 1 can tuna, 1.5c lettuce, 1/2c cucumber, 1c broccoli, 1/2c cauliflower, 1/3c tomato, 1Tbsp balsamic vinagrette
7) 1 scoop protein

Fitday totals:
Calories: 1808
Fat: 39g (20%)
Carbs: 163 (32%)
Protein: 210 (48%)

[BarBelle]

Yesterday was Back and Chest ... but it should be more correctly described as a "Back and really CRAPPY chest" day. [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/mad.gif[/img] Anyway, enough whinging ... here was my workout.

Back & Chest

1 arm Rows: 10x30; 3x10x40; 2x10x45

Superset:
Reverse Grip PD: 12x60; 3x10x80
Seated Rows: 12x60; 3x10x70

BB rows (dropset) 2x8(10)x90(70)

Superset:
Cable X: 2x10x30; 4x10x40
BB Bench: 2x10x70; 4x6/6/8/6x80 [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/blush.gif[/img]


I'm a bit cranky about my bench press. Sigh ... for some reason, it felt like my chest just wasn't warming up. I think it's because of the shoulder workout I had on Wednesday, but I'm not 100% positive. Will have to wait and see.

Fitday still plugging along ... my totals for today look like this:

Total Calories: 1954
Fat: 41g (19%)
Carbs: 174 (34%)
Protein: 226 (47%)

I find I'm waking up in the middle of the night very HUNGRY. Suppose it means that this diet is working properly! [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/laugh.gif[/img] As long as I don't get too worn out, I think things will be okay ... I'm keeping my fingers crossed that I can keep my inner cookie monster in line! [img]/forum/images/graemlins/smile.gif[/img]

[BarBelle]

Great day at the gym ... even though I was a little slow getting there. Seemed like everybody was dropping by, or phoning. And when I got there my brother was just finishing (so I had a good chat with him too!) I'm pretty chuffed that I upped the weights on almost all of my lifts (except those darn hamstring curls ... grrrr!! [img]/forum/images/graemlins/confused.gif[/img] [img]/forum/images/graemlins/mad.gif[/img] [img]/forum/images/graemlins/blush.gif[/img] ) But I'm getting there!

Legs

Ham Curls: 15/8/8x30/40/30; 12/6/6x40/30/40; 10/5/5x40/30/40
Squats: 10x65; 10x75; 4x10x95
Wide stance squats: 8x45; 8x55; 8x65
Romanian DL: 8x115; 2x8x125

Superset:
Leg Ext: 15/8/8x50/30/30; 12/6/6x60/50/40; 10/5/5x70/60/50
Leg Press: 3x12x195

Calf raises on Leg Press: 3x12x135

And as far as my diet ... [img]/forum/images/graemlins/blush.gif[/img] [img]/forum/images/graemlins/tongue.gif[/img] Ummmm ... well, yeah. I went to visit my friend today (I haven't seen Veronica in weeks 'cause I've been busy or away). She made me macaroni & cheese (with what appeared to be 1/2 a block of cheddar cheese, AND butter) [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/blush.gif[/img] [img]/forum/images/graemlins/frown.gif[/img] I could feel my arteries clogging as I watched her make it, but I was so darn hungry when I showed up that I ate it. God knows how many grams of fat and high GI carbs I inhaled [img]/forum/images/graemlins/frown.gif[/img] Thankfully, it was only one meal (I just had a protein shake, which will hopefully counteract some of that Mac & cheese).

Maybe I should have eaten it off her plate ... I hear those calories don't count! [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/wink.gif[/img]

[BarBelle]

Sighs ... you just can't take me anywhere. [img]/forum/images/graemlins/crazy.gif[/img] [img]/forum/images/graemlins/crazy.gif[/img]

Yesterday, I popped into the gym for a quick workout before heading to my Aunt's Birthday party. Since I was already late, I said a quick goodbye to the regulars and rushed out the door ... only to realize that I had lost my keys. Couldn't find them **anywhere** ... they'd fallen off my keychain between the truck and the gym. [img]/forum/images/graemlins/frown.gif[/img] My brother gave me a ride to the party (2 hours late), then took my Mom back to pick up the truck because she had a spare set of keys.

Only *hers* didn't work!!

So the truck had to be towed home. [img]/forum/images/graemlins/blush.gif[/img] [img]/forum/images/graemlins/crazy.gif[/img] [img]/forum/images/graemlins/shocked.gif[/img] And when I tried to phone my bf to tell him about my "blonde moment," I dialed the wrong number. I got the emergency response crew ... [img]/forum/images/graemlins/blush.gif[/img] Seems I called 9-11 instead of dialing 011 for overseas ... Gawd, it's a good thing I'm cute. 'Cause otherwise natural selection would've pegged me off a long time ago!!!

But on a brighter note, I *did* have a good workout. [img]/forum/images/graemlins/laugh.gif[/img]

Back & Chest (I thought I should prioritize this over Arms & delts)

1 arm DB Row: 2x15x30; 4x10x45

Superset:
Reverse grip PD: 3x10x70
Seated rows: 3x10x60

BB Rows Dropset: 2x8/8/10x90/75/55

Cable X: 2x15x30; 4x10x35
Incline DB Dropset: 2x10/12x30/20
Vertical Press: 1x15x90; 4x10x110

And my fitday totals for Today are:

Calories: 1855
Fat: 45g (22%)
Carbs: 127g (26%
Protein: 238g (52%)

Think I'll pop on my bike before dinner. It's a nice day for a ride ...

[BarBelle]

Hmmmm ... getting a little slow at filling in my training journal.

Anyway, lovely workout yesterday. I finally got to meet Tony. The "KING of the GYM" [img]/forum/images/graemlins/grin.gif[/img] ... at least that's what my brother calls him. Gotta stay on his good side, otherwise I may get banished [img]/forum/images/graemlins/wink.gif[/img]

Took it easy on my shoulders ... I spent more time focussing on form than lifting heavy. But I'm happy that I really worked my arms. I was having problems holding a glass 2 hours later! Hopefully it means I can spark some growth in my biceps.

Delts, Bi's & Tri's (+Abs)

Seated DB press: 2x15x20; 2x10x30 + 2x9x30

Superset:
Lateral Raise: 3x10x15
Up. Row: 3x12x35

Superset:
CG Bench: 1x10x60; 3x10x65 + 1x9x65
BB Curl: 1x10x45; 4x10x50

Superset:
Lying BB Ext: 3x10x35
Cable Rev. Curl: 3x10x55

Superset:
High Cable Curls: Drop: 2x10/8x35/25
Dips: 2x10

Abs: 3x12 hanging knee raises, 3x15 Inc. Bench Crunches

[BarBelle]

Ohhhhhhhhhhh ... my legs still hurt from yesterday's workout. My poor calves! [img]/forum/images/graemlins/frown.gif[/img]

Well, my weights are going back up again. Oh yeah! [img]/forum/images/graemlins/grin.gif[/img] But there is a down side ... I noticed that my bra is getting tight. That means my back is growing. I should be happy (I really want lats!!) but do you have any idea how hard it is to find really nice, sexy bras when you're a 38C? [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/crazy.gif[/img] Grrrrrrrrr ... and I just spent a small fortune at Victoria's Secret. S'pose you can't win them all ...

Okay, enough whining. Here was my workout.

Legs & Abs

Hamstring curls: 15/8/8x30/40/40; 12/6/6x40/30/40; 10/5/5x40/50/40 (Hooray for me!!!! [img]/forum/images/graemlins/laugh.gif[/img])
Leg Press: 2x50x135 (Ouch!!)
Squats: 10x70; 10x85; 3x10x95
Widestance Squats: 3x10x70
Romanian DL: 8x95; 8x125; 3x6x140
Leg Ext: 12x40; 12x50; 3x10x70
Calf Press: 3x15x135

Crunches (legs elevated): 4x20 + hold @ peak


Haven't really been keeping track of my diet ... it's pretty much the same stuff every day. But I have noticed when I drop my carbs below 100g I get CRAZY cravings. Maybe it's hormonal too ... I'm not sure. All I know is when I *don't* eat my oatmeal in the morning, I'm liable to cheat later in the day. [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/blush.gif[/img]

[BarBelle]

Labour Day workout:

Back & Chest

Superset:
Bench Press: 12x45; 12x65; 10x75; 4x10x85 + 15x45
Cable X: 12x30; 4x10x35

Inc. DB Drop: 2x7(6)/10/10x35/25/15

1 arm DB Row: 3x10x45

Superset:
Rev. Grip PD: 3x10x80
Seated Row: 3x10x60

BB Row: 12x75; 3x12x80

[BarBelle]

New training programme next week ... hooray! I've got another cycle of the current one to complete then I'm on to bigger and better things. So far, I'm pretty happy with my progress (though after reading thru some more experienced lifter's journals, my weights seem pretty small!! [img]/forum/images/graemlins/blush.gif[/img] [img]/forum/images/graemlins/frown.gif[/img] ). But there's a lot of low reps in this programme ... I'll be a monster in no time!! [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img]

Found out today that there's three local BB/fitness shows coming up ... I can't wait to check them out. My bro asked if I was interested in going (don't need a second invitation for that!! [img]/forum/images/graemlins/laugh.gif[/img] ) Woo hoo ... gonna be a blast!!!

Workout for today, Delts, Arms & Abs ...

Delts, Arms & Abs

DB Press: 15x20; 12x25; 4x10(10,8,9)x30 + 6x15

Superset:
Lateral Raises: 3x10x15
Up. Row: 3x12x40

Supersert:
BB Curl: 10x40; 4x10x50
Pressdowns: 12x65; 4x10x80

Superset:
Lying BB Ext: 2x10x35; 2x8x40
Cable Rev. curl: 3x10x55

Superset:
Inc. DB curls (dropset): 2x8/10x20/12
1 arm Overhead Ext: 2x10x12

Abs Superset:
Cable Crunches: 3x15x65(90,90)
Hanging Knee raises: 3x12
Crunches (Legs raised): 3x30

And my diet today looks like this:

Total Calories: 1873
Fat: 40 (20%)
Carbs: 153 (30%)
Protein: 221 (49%)

Those two Tbsp of peanut butter ... MMMmmmmmmmmm!! [img]/forum/images/graemlins/smile.gif[/img] Gotta keep things clean for the next few weeks ... good thing my PMS cravings (ie: try to eat everything that isn't nailed down)are disappearing. [img]/forum/images/graemlins/blush.gif[/img] [img]/forum/images/graemlins/crazy.gif[/img] My body is changing (I can tell I'm adding muscle, and losing fat) so I'm definitely doing the right thing.

[BarBelle]

Hmmmm ... been awhile since I filled in my journal.

Regardless, quick training update: started the new training programme on Monday (Legs) and my poor butt is still in pain!!! [img]/forum/images/graemlins/frown.gif[/img] . The alt BB lunges almost killed me. Whew ... but it's a good sort of pain. Means I've done more than my body expected. Today was Back & Abs. I'll have to dig out my training journal later and post it. Was a little cranky with my deadlifts today 'cause my grip kept giving out before my back was beaten into submission [img]/forum/images/graemlins/grin.gif[/img]. Something to work on.

Feeling totally knackered lately ... not sleeping well at nights. I get enough sleep (10pm - 7am) but I don't feel rested [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/frown.gif[/img] ... I don't think it's affecting my workouts *yet*, but I need to find a way to wake up refreshed. Not wake up feeling like I've been run over (several times).