11 Week report

Tue 26 April 2011

This past week has seen me battling a cold…it started with lots of coughing then over the Easter weekend got worse.  I still managed to get some training in; though after Mondays back session all I felt like doing was throwing up then promptly falling asleep.  Lucy has a cold too, and has been waking during the night, so I have felt pretty rough!  Over Easter I decided not to do any cardio as I jus didn’t have the energy for it.

My brother has helped cut down and sped up my routine song so I’ll start putting my routine together soon. Its a great track and one that I saw on TV a couple of years ago; when I saw it performed thought it would be great to use.

Weights/cardio last week was as follows:

Monday.  Shoulders & Tris.  Drove to the gym and felt very very weak…sore throat and an achy back. Nurafen cold and flu tablets sorted it out to get me through

Tuesday.  Feeling better. Pre-brekky intervals on the treadmill. Back & Abs.  I also add in some calf exercises; just a few sets of bodyweight raises.  2 years ago I pulled both my plantar fascia and I still cant load up on toes…dammit.

Wednesday. Pre-brekky intervals. Chest & Bis

Thursday.  Walk to town/home.  Legs

Friday.  Gym closed for Good Friday

Saturday.  Family day, spent the day working around the house

Sunday.  Legs

Monday.  Back

Body fat was taken care of this week. I’m currently sitting at 20.6%, which means I’m carrying 12.48kg of body fat.  When I last won my class I was carrying 10.73kg of body fat so I don’t really have a lot to lose, although I do want to come in a bit leaner (and should look fuller as my lean mass is up a few kilos). 



My birthday cake...2 candles look better than nearly 40!



My abs are through already and as exciting as this is, it’s also a warning sign for me not to get too carried away which I did over the weekend.  Having the mentally of ‘I’m ahead of my plan’ saw me getting off the diet wagon to enjoy some Easter treats, which I must saw were delicious! 

I managed to get back onto my plan on Easter Sunday, and put myself to the test by making myself a birthday cake (and not having any) and also baking Lucys birthday cake (for next weekend) and smothering it with ganache.  By not even having a small lick of my fingers or spoon makes me feel much better and proving that I can stick to my diet.

This week and weekend brings: a weekend in Wellington for a wedding and also Lucys first birthday. 

The countdown begins

Tue 19 April 2011

Saturday (9^th April) was the official date of my 12 Weeks to comp day…comp day being the Nabba Waikato Body Building Champs.  I had planned on doing the NZIFBB comp in Hamilton the following weekend, however this has now been moved to October.  I may add in another comp in May or August, but will see how I feel and look closer to the times.

Over the last week I worked on my food plan that may get me to June 11^th (4 weeks to comp), however this will be monitored and adjusted as necessary according to energy levels, and body composition.

The past month I have been enjoying brown rice with every lunch meal, but now will be ‘carb cycling’…having 2 low carb days followed by 1 higher day.  My (approx) calories on day 1-2 are 1374 and on my 3^rd day 1839. 

Cardio over the past few months has been my power-walk into town (for training clients) with Lucy tucked up in the stroller each morning.  This walk is generally 20-25 mins to town with, with 30-40 minutes home. I tend to work out where I can, so days can be fairly mixed, and sometimes one workout will be cut short and caught up with the next day.

Weights/cardio last week was as follows:

Monday.  Legs + walk to town/walk home

Tuesday.  Shoulders + walk to town/walk home

Wednesday. Back & Triceps + walk to town/walk home

Thursday.  Chest & Biceps.  V8 Track closed my walk track so no cardio

Friday.  Pre breakfast cardio of interval training on the treadmill.  302 cals gone.  Discovered a walk track around the V8s so walked to town & home again. No weights

Saturday.  Family day/rest

Sunday.  Legs

My programme currently is:

Back & Abs

Back.    Chins. 3 sets

            Hammer row.  4 sets

            V grip pulldowns. 4 sets

            1 arm cable pulldowns. 4 sets

            Extensions.  2 sets

Abs.     Hanging knee ups.  2 sets

            Hip lifts. 2 sets

Chest & Biceps

           

Chest.   Bench Press. 3 sets

            Incline DB Press.  4 sets

            Cable X Over. 4 sets

            DB Fly.  3 sets

           

Biceps. Ezy bar curl. 2 sets

            DB Preacher Curl.  4 sets

            Rope cable Curl. 4 sets

Shoulders & Triceps

Shoulders.         Behind neck press. 3 sets

                        Hammer Shoulder press. 4 sets

                        Ezy bar upright row.  3 sets

                        DB Lat. Raise. 4 sets

Triceps.             Pushdowns. 4 sets

                        Skullys.  2 sets

                        Kickbacks. 4 sets

Legs

Legs.                Leg Press.  4 sets

                        Deadlift. 4 sets

                        Seated leg curls. 3 sets

                        Leg Extensions. 4 sets

                        Glute press.  4 sets – super-set with abductors

I’ve been at this plan for 4-5 weeks and loving it.  My reps range from 8-12, with my weights increasing most weeks.

At the end of this week I’ll be dealing with Easter and my birthday…and avoiding temptation!