Getting into shape with the Summer Challenge

lindak

Female
25
5'6
10 stone !!!:eek:

OK So I decided I will set a log up.

Week one went well no sugar , processed food and no diet coke !! My aim is to get back to 9 stone 2 lb. I was this 2 years ago and then I gave up smoking 2 years ago! Although the scales dont really matter to me , just want to get as lean as I possibly can! Before he challenge I trained 5 days per week so will continue with this. Diet was good 90% of the time.
The plan of action is to keep with the 5 days and watch my diet more. No sugar, fizzy drinks , low fat crisps etc

Chest: 32.5
Bicep: 11
Wrist: 6
Waist: 28
Hips: 33.5
Top of legs: 23
knee: 18
Weight : 10 stone !! ( yuk )

Week 2:

Monday

Breakfast:
9.00 Linseed, seasame seed, flaxseed, oatbrean & wheatgerm ( its mixed so 3 table spoons) mixed with a medium banana, 6 strawberries and a danone acitvia fat free yogart

10:30 Apple and 2 mandarins

Lunch
1.00: 2 Wholemeal sliced bread, small tin of beans, butter, with apple

3.00: apple , half slice of wholemeal bread with a tsp of peanut butter

7.00: Slender pro shake & small handfull of cashews after workout

Dinner:
8.00 Chicken breast cooked in the oven with mixed pepper and drissle of olive oil & veg stir fry with soya sauce and tablespoon of sweet chilli sauce & apple & handful of grapes
My god I eat some amount of apples !!

Also went to the gym after work and done 1hour weight training & 20 mins stepper also done a 20 min walk at lunch time.

Week 2 meaurements:

Chest :32.5
Bicep: 11
wrist: 6
waist: 27 ( down an inch )
hips: 33.5
top of legs: 22.5 ( .5 of an inch)
knee: 17.5
Body Weight ... (will know in the morning will weigh myself in the morning in the gym)

Little bit disappointed with those measurements.Maybe scales in the morning will show something different doubt it though. Really worked my ass of last week. But onwards and upwards. I have decided that I will include one more cardio session into my weekly workout that will make it 6 days in total 3 weight days / 3 cardio days Maybe this will help?

So tommorrow I will put up my weight !

siochain

Hi lindak

your breakfast is very similar to mine I use oatbran, milled flax, milled pumkin, milled pumkin seed, honey pineapple or grapes. The oatbran is great for keeping you full up for hours. Your getting lots of fiber during the day, in case you aren't make sure you getting lots of water.

best of luck with the challenge,

lindak

Yesterday 22:22siochainHi lindak

your breakfast is very similar to mine I use oatbran, milled flax, milled pumkin, milled pumkin seed, honey pineapple or grapes. The oatbran is great for keeping you full up for hours. Your getting lots of fiber during the day, in case you aren't make sure you getting lots of water.

best of luck with the challenge,

Hi Siochain, Yep I am having this breakfast a couple of years now I never get sick of it. I bring bags of seeds with me when I go on hols I love it that much. Ye probably also need to increase my water intake. Bit deflated with my results this week but we will see what next week brings !

Well went to the Gym this morning and weighed myself and I stayed the same !! :mad::mad: Really dissapointed but this is the reason that I dont like weighing myself, I am not looking at the lose of one inch from my waist but that the scales didnt move !

So went to the Gym this morning and ran on the trreadmill for 40 mins fasted cardio. gradient 1.5 speed : 9.5 / 10 / 10.5.

Food Log:

8.30 Apple post gym ( on the drive to work)
9.15 Banana, Danone activia yogart(fat Free), 6 stawberries,and my mixed seeds

Later I will be having :

10.30 Apple

1.00 2 boiled eggs, small tin of Tuna, lettuce , tomato, onion, cucumber, beetroot, healthy living dressing (small amount) & piece of fruit

4.00 Organic low fat yogart & wholegrain ryvita

6.30 Mince, small amount of pasta

9.00 Handful of cashews
Maybe get a walk in aswell tonight !

Tiriel

Wow linkak you are doing well - don't focus too much on the scales (if I could only listen to myself aswell...) I know that personally, I just want to be able to wear the clothes in my wardrobe that I keep skimming past.. as they're just that bit too clingy or I'll feel self-conscious in them. I've put on 2 stone over the past 4 years, but would just like to get down to the 9stone ish mark too. We're actually the same age and almost the same height! Yikes :eek: It's a challenge

lindak

So having a look at my log, I am going to replace some of my fruit snacks with snacks high in protein. Way too much carbs in my diet. I will be changing my mid morning and mid evening snack as of tommorrow.

So tommorrow I will replace with slender pro at 11.00 and at 4.00 I am goin to have a boiled egg ! Hopefully this works !

lindak

Went to gym this morning again and done 40 mins cardio on treadmill. Little bit tired this morning!. But have a new plan of action as far as my diet goes. Definatley going to replace a lot of fruit I was eating with protein. So below will be my diet for today:

9.00 Apple post workout

9.30 - Banana, 6 Strawberries, Danone activia fat free Yogart, Mixed seeds

11.00 Handfull of cashews

1.00 Small tin of tuna, 2 boiled eggs ( only one yoke) , lettuce, tomatoe, onion, avacado, cucumber, beetroot & Slender Pro Protein Shake

4.00 Boiled egg

7.00 Chicken Breast, Sprouts, Carrots, 4 baby potatoes

9.00 Ryvita whole-grain with tsp of peanut butter.

Think my diet for today is much better ? Any suggestions welcome. Still havent had any fizzy drinks , crisps, processed food etc. Feeling good though.

g'em

Hi lindak, some feedback on your diet as requested...

Well done for swapping some carbs for protein! Everything looks pretty ok for now tbh. At 10st you really aren't overweight btw, and your stats suggest you're fairly slim so I shouldn't think you have an awful lot of "weight" to lose. At this point you may be better off swapping the "must lsoe weight" mantra for "I'd like to reduce my bodyfat".

I'd suggest perhaps eating a better protein source after the gym - while fruit is extremely healthy, protein will help your body recover quicker and build lean mass. Fat-free yoghurts tend to be extremely low quality protein sources, full of sugars and/ or sweeteners and artificial flavours. Try swapping it for natural yoghurt, greek yoghurt or organic yoghurts with as few ingredietns as possible.

lindak

Hi ,

I know I dont mean weight I do mean body fat.. I want to be as lean as possible to be honest. I habit saying " loose weight" OK well I have only been doing cardio in the morning so I will introduce protein after that. On weight training days I do have a protein shake. Ok well I will stick with that and see how I get on.

Thanks for the critic , good luck with your wee !

lindak

Todays plan:

Food:

9.00 Banana, Yogart, Seeds, Strawberries & apple

11.00 Ryvita & tsp of peanut butter

1.00 2 Boiled eggs, small tin of tuna, lettuce, tomatoe, cucumber, onion, drizzle of low fat ceasar salad dressing & Handful of cashews

4.00 Boiled egg

7.30 Slender Pro (post work out )

8.00 Salmon, wholeweat pasta, peppers and onion friend in small amount of olive oil & tomatoe based sauce

Gym tonight :

Weight session 1 hour & then 30 mins cardio. Trousers are feeling little but looser on me which is good. I wil resist measuring myself till Tuesday that will be one week. Thinking about our treat day on sat and to be honest I really am not missing that much. Really dont know what I would like as my treat! Im sure come sat I will think of something....

lindak

Yesterday went well ! So todays plan is as follows:

Today :

7.00 Pre Workout : Banana & small handful of cashews

7.20 :30 mins cardio

8.30 Post Workout: Slender pro shake

9.00 Banana, Seeds, Strawberry, Yogart

11.00 Handfull of mixed brazil nuts and cashews

1.00 Omlette ( 2eggs , small amount of full fat milk , water, 1 lean rasher without fat, 1 slice of mitchelstown chesse) & Apple

3.30 Handful of cashews & peanuts

6.30 Salmon fillet, 100g wholewheat pasta, peppers onion fried in tablespoon of olive oil.

8.00 Boiled egg

Will go to gym tommorrow and do weight session for 1 hour and then 20-30 mins cardio! going out tommorrow night so may have couple of drinks as my treat ! Rest day sunday !

lindak

Well had I had my treats: 1 Profiteroll , small handful of hunkydorey crisps, and few beers tonight. ANd thats me happy enough. Im gonna try my hardest tommorrow to get back to no treats , usually day after drinking I totally binge eat, so it will be a challenge tommorrow. ALso went the gym this morning : 1 hour weight training & 20 mins cardio. Rest day tommorrow !!

lindak

Back on track for today hav had my treats which included 8 bottles of corrs light last night !! :eek::eek: OK this morning just wanna get back into my routine now so today is as follows:

9.30 - Yogart, strawberries, seeds

11.30 - apple and handful of nuts

1.30 - Scrambled eggs ( 2 whole eggs & 1 egg white) 2 slices of wholemeal bread and butter

4.30 - handful of nuts

7.00 - chicken breast with stir fry veg , soya sauce

9.00 - Slender pro protein shake & ryvita cracker with tsp of peanut butter.

No excercise today its day off. Looking forward to measurements on tuesday !

lindak

Day 15 and into the third week doing good took measurements this morning and was quite happy with the results ! :

Chest 32.5 - No Change
Bicep 103/4 - (- 1/4)
Wrist 6 - No Change
Waist 26 (-1)
Hips 33 (-.5)
Top of legs 22.5 No change
Top of Knee 16 (- 1.5)

Calf 12.5 (.5)


Really happy with this weeks measurements I will weight myself in the gym in the morning I dont really care what the scales says though just happy with the meausrements to be honest. Hope my few drinks at the weekend wont interfer with my measurements for next week! This high protein & high fat low carb diet is really working for me ! I am eating more than I have in a long time but its mostly protein and good fat with a little carb. Havent felt hungry once!

Plan for today

9.00 - Banana, yogart, strawberries, apple, seeds

11.00 handfull of cashews & mandarin

1.00 2 boiled eggs, small tin of tuna, lettuce, tomatoe, cucumber, onion, drizzle of dressing

4.00 boiled egg

7.00 Slender pro shake

8.00 small portion of wholemeal pasta, chicken breast, peppers onion fried in olive oil & some dolmio italian chille sauce

9.00 handful of brazil nuts

Gym this evening with weight session for 1 hour & 30 mins cardio. Will also get a 30 min walk in on my lunch break !

Squat 47.5k 12 x 3
Lunge 47.5k 12/3
Stiff deadlift 40k 12 x 3
assisted chinup 12 x 3
Latpull down 30k 10 x 3
lat pull down reverse 30k 10x 3
Bench dip with 4lb weight on lap l(egs on bench aswell)10 x 3
Kickback 8lb 10 x 3
cable press down 7.5 10x3
concentration curls 8lb 10 x 3
hammer curl 8lb10 x 3

lindak

So weighed myself this morning in the gym and am down 2lb. New weight is 9stone 12lb. Happy with that but to be honest I am more happy with my measurements.

Todays Plan

Went to gym this morning and ran for 30 mins on treadmill gradient 1.5 @ 10mph / 10 mins cross trainer

8.30 Slender Pro shake

9.00 Banana, yogurt, seeds, apple, banana

11.00 handfull of nuts

1.00 2 boiled eggs, small tin of tuna mixed with small amount of low fat mayo and onion, lettuce, onion, cucumber, tomatoe & mandarin

4.00 - boiled egg & slice of light cheddar cheese

6.30 small portion of Roast beef, lots of brocolli, green bean , 3 small baby potatoes

8.00 ryvita and tsp of peanut butter

Maybe a short walk also today !

lindak

Day 17 and going strong. Todays plan is as follows:

Breakfast:
9.15 Yogurt, Seeds, Banana, Strawberry, Apple

11.30 Handful of nuts

1.00 2 small tin on tuna with tablespoon of light mayo, onion, lettuce, cucumber, cherry tomatoes, and drizzle of light ceasar dressing & mandarin

4.00 Boiled egg

6.00 Slender pro

8.00 Cod fillet oven cooked with seeds, spinach, sprouts , green beans, 3 small baby potatoes

50 Mins cardio after work today

lindak

Last night had a real craving for some chocolate those hero choc sweets in my fridge were winking at me ! I resisted though and just had some nuts.
Plan for today:

9.00 Banana, yogurt, seeds, strawberries, apple

11.00 hanful of brazil nuts

1.00 Omlette ( 2 eggs& 1 egg white, small amount of full fat milk, low fat chesse, 1 lean rasher cut into it) & mandarin

4.00 hanful of brazil nuts

7.00 Slender Pro

8.30 steak grilled , with spinach, green beans, onions, and 3 baby potatoes

Gym tonight 1 hour weight session & 20- 30 mins cardio.

Session went as follows:

Split Squat - 40kg x 10 , 47.5kg x 12, 47.5kg x 12, 47.5kg x 12
Lunge - 47.5kg x 12, 47.5kg x 12, 47.5kg x 12
Deadlift - 40kg x 7 , 40kg x 7, 40kg x 7
Seated Pully row 25kg - 10 x 3
one arm dumbell row - 12.5kg - 10 x 3 each arm
Bent over posterior raise - 8kg - 12 x3
Bench Press - 25k 10 x 3
Incline D/B press 10kg x 10 , 8kg x 10 , 8kg x 10
Incline D/B Fly 8kg - 10x 3

Abs - reverse crunches, plank

15 mins cardio.
Happy with my deadlift usually do sumo / SLDL , really felt it in lower back though ? Is this good ? Tried to get my form right and think it was pretty on the mark !

Tiriel

Well done on ignoring the cravings!!

No microwave in work, but yes.. I suppose I could probably bring in cold boiled eggs alright! Could have it on a corn cake or something, it's just the cold part that's a bit off-putting!!

Well done on your hard work and I'm glad you're seeing results - you deserve it!

lindak

Today :

35 Mins HIIT in gym

Pre work out : Slender Pro Shake, handfull of nuts

8.30 : Slender pro shake & apple post workout

9.15 Banana, yogurt, strawberries, seeds

11.30 Hanful of nuts ( brazil & cashew )

1.00 Omlette ( 3 whole eggs & one egg white , 1 &1/2 slices of cheese ) with salad ( lettuce, onion, tomatoe, cucumber, drizzle of dressing)

4.00 boiled egg

7.00 multigrain whitening fillet, spinach, green bean , 3 baby potatoe

9.00 ?

Lower back a little sore , and also glutes ! Hopefully lower back pain is normal and from the deadlift !

Malteaser!

lindak wrote: »

Happy with my deadlift usually do sumo / SLDL , really felt it in lower back though ? Is this good ? Tried to get my form right and think it was pretty on the mark !

There's 2 possible reasons your back was/is sore. Either your form is off, or you're just experiencing DOMS. Without seeing you deadlift it's not really possible to say, but assuming your form is good and you're keeping your back tightly arched, then the "pain" may not be anything to worry about. Do you experience an uncomfortable "fullness" in your lower back when you're deadlifting? Or is it a sharp pain?

If it's just a really full/stiff feeling then it's probably just a "pump" and nothing to worry about. BUT, like I said, without actually seeing a vid, it's impossible to say.

And one more thing, with 10kg plates the bar has to travel much further than normal to get to the ground. Most people don't have good enough flexibility to do this and end up rounding over. If you are going all the way down to the ground now you might wanna stop a little bit short (say when the bar's just passed around mid shin) to prevent this from happening.

lindak

Thanks,

Ye its not that bad just a little stiff now I suppose. Ye I didnt let the plates hit the floor. Enjoyed doing them though, so just gonna stick with that weight for a while to make sure I perfect the technique ! Thanks for the advice I also watched your vid so that I could watch your form before I went to the gym. Il keep posting my progress on here !

lindak

I am seriously craving some chocolate! I know why though ! so in a couple of days that will wear off....

Today went to the gym done 1 hour weight session as follows:

Squat: 20kg x 10, 47.5kg x 12 , 47.5 x 12, 47.5 x 12
Lunge: 47.5 x (12 x 3)
Deadlift: 40kg x 10, 40kg x 10, 40kg x 8
Abductor machine: 50kg x (12 x 3)
Aductor machine: 50kg x (12 x 3)
Barbell upright row: 15kg ( 12 x 3 )
*Supersetted with *
D/B Pullover 10kg ( 10 x 3 )
LAt Pulldown 30kg (10 x 3)
Pully Seated Row 25kg ( 10 x 3 )
Bench Press 25kg x (10 x 3)
D/B press stability ball 8kg ( 10 x 3 )
D/B fly stability Ball 8kg (10 x 3)
Arnold press 8kg (10 x 3)
D/B T raise 5kg (12 x 3)
cable lateral raise 5 ( 10 x 3)

20 Mins interval rower....

Tommorrow is rest day .. looking forward to it.

lindak

Todays Plan:

8.30 - Banana , Yogurt, seeds, strawberries

11.00 - Boiled egg

1.00 - 2 small tins of tuna, teaspoon light mayo, 1 boiled egg, lettuce, cucumber, onion, drizzle of low cal dressing

4.00 hanful of cashews

6.00 slender pro shake

7.00 chicken breast, peppers & onions fried in some olive oil, with small amount of wholewheat pasta, itlaian chilli sauce

9.00 ?

Squat 20kg x 10, 47.5 x 12, 47.5 x 12, 47.5 x 12
Lunge 47.5 x 3
Reverse lunge 10kg D/B 12 x 3
Abductor 50kg x 10 x 3
Aductor 50kg x 10 x 3
Chin Up 35kg 10 x 3
Lat pull down wide grip 30 kg x 10 x 3
Supersetted with
Lat pull down reverse 30kg x 10 x 3
Pully seated row 25kg x 10 x 3
Dips with 3kg weight on lap
Kickbacks 8kg x 10 x 12
Nosebreaker 15kg 10 x 3
Concentration curl 6kg 10 x 3
Cable press down 15kg 10 x 3

40 Minute step aerobics class

Thigh - 21.5 ( -.5)
Chest - 32.5 - No Change
Bicep - 10.5
Wrist - 6 - No change
Waist - 25.5 (-.5)
Hips - 32.5 (-.5)
Top of legs 22 (-.5)
Knee 16 - No Change
Calf - 12.5 - No Change
Body Weight - Will know tommorrow morning when in from gym !!


. Will do my measurements tonight and log them and weigh myself tommorrow.

lindak

Weighed myself in the gym this morning and scales stayed the same ! Not too worried about that though. Measurements went down.

Todays Plan:
Went to gym this morning and done 25 mins treadmill, 15 cross trainer.

Food:

7.00 - Small handful of nuts

8.30 - Slender Pro Post workout

9.00 Banana, Yogurt, Seeds, Strawberries, Apple

11.00 Boiled egg & Green tea

1.00 2 small tin of tuna , 1 Boiled egg, tablespoon light mayo, onion, cucumber, lettuce, Tomatoe & Mandarin

4.00 Handful of nuts

6.30 Lean mince meat balls , small amount of wholwheat past, in canned tomato , garlic, olive oil sauce

lindak

Todays Plan

8.00 - Small Handful of nuts

9.00 Banana, Yogurt, Seeds, Strawberries, Apple

11.30 Handul of nuts

1.00 1 boiled egg , 2 small tin of tuna, 2 teaspoon of light mayo, onion ,lettuce, cucumber, tomatoe & mandarin

4.00 Boiled egg

7.00 Slender Pro Shake

8.30 Chicken breast with stir fry veg, & soya sauce

Walked to and from work 1 hour in total
Squat 47.5kg x 10 x 3
Lunge 47.5kg x 12 x 3
Deadlift 40kg x 10 x 8 x 7
Chin Up 10*3 @ 35kg
Pull seated row 25kg 10 x 3
One arm d/b row 12kg 10 x 3 each arm
bent over posterior raise 8kg 10x3
Bench press - 20kg x 10 / 25kg x 10 / 30kg x 10 x 3 was spotted on these
incline d/b press 8kg x 10 x 3
incline d/b fly 8kg x 10 x 3

15 Min interval on treadmill

dellas1979

I know you were saying to me about bringing in eggs. I dont like the yellow part in eggs, but anyways, I eat in a main canteen so I would feel a little odd sitting there and pulling out a boiled egg!

lindak

Went to the gym this morning and done a great circuit. Really needed it was getting really sick on the treadmill !!

Circuit:

Good body weight warm up

90 sec high intensity treadmill
30 sec rest

10kg D/B Split Squat x 12
10kg D/B Bench Press x 12
40 sec isolated plank
12.5kg D/B one arm row
10kg D/B Reverse lunge

60 Sec High intensity treadmill

90 Sec rest

Done this circuit 4 times took me 40 mins and really enjoyed it !

Food for today

7.00 Pre workout - Slender Pro Shake & small handful of nuts

9.00 Post Workout - Slender Pro & Apple

9.30 banana, Yogurt, Seeds, Strawberries

11.30 Handful of nuts

1.00 Omlette ( 3 whole eggs & 1 egg white) 2 slices of light cheddar cheese in it with small salad lettuce, onion , cucumber, tomatoe

4.00 1 egg scrambled

7.00 Sirlion steak, sprouts , green bean , petite pois, 3 baby potatoes

lindak

Food Today:

8.00 Handful of nuts

9.00 Banana, Yogurt, Seeds, Strawberries, Apple

11.30 Handful of nuts

1.00 Omlette ( 3 whole egg, 1 egg white) 2 Slices of low fat cheddar

4.00 1 egg

7.00 Slender Pro Shake

8.30 3 Baby potatoe, sprouts , petite pois, brocilli, piece of haddock

Gym tonight :
1 hour weight workout & 20 mins cardio after

Crap workout tonight , bumped in a friend in the gym and they kept talking through my whole workout !! Never again. Before I knew it I was there two hours and didnt feel like I put everything into it. Gonna have to make up for this.

Tiriel

you're eating loads of eggs! Is it almost 5 a day? Is that not an awful lot? They are a super source of protein and so convenient though What kind of yogurt do you use? I've started having hte Glenisk organic natural yogurt - this ok?!

lindak

Well treat day went a little over board, went to a christening.

So I had about 12 roses sweets, some peanuts & crisps, then they had salad stuff ! Sounds healthy enough lettuce, onion, tomatoe, turkey and then I added the bad stuff coleslaw, egg mayo, cheese, and soda bread with real butter was yummy ! THen went for dinner and had pasta dish with chicken and caciatore sauce so wasnt that bad big portion though! So really let loose today , will be back on track tommorrow off to the gym for a good cardio session!

lindak

Got back on track yesterday. Got the the gym aswell.

Done my measurement this morning and they are as follow:

Thigh 21.5 - No Change
Chest 32.5 - No Change
Bicep 10.5 - No Change
Wrist 6 - No Change
Waist - 25 - (- .5)
Hips 32 - ( - .5)
Top of legs 22 -No Change
Knee - 15.5 (-.5)
Calf - 11.5 (- 1 )
Body Weight - Will do in the gym tommorrow morning !

No major changes although there was some. Changing my diet around a bit this week .

Food today:

8.30 - Small handful of nuts

9.00 Banana, yogurt, seeds, strawberries, apple

11.30 Ryvita multiseed & slice of low fat cheese

1.00 Salad ( 2 small tin of tuna, 1 tablespoon light mayo, onion, small amount of feta cheese, slice of turkey, lettuce, cucumber, tomatoe)

4.00 Handful of mixed nuts

7.00 Slender Pro

8.00 Chicken Breast & stir fry veg

Gym tonight weights session and 20 mins cardio after !

lindak

Well weighed myself today and up 1.5 pounds !! Whats that about ! Meaurements are down so really thats all that matters but like everyone else it is very disheartning ! So I have decided that I am not gonna weigh myself every week . Maybe every second week is best !
Anyway !! Went to the gym this morning and done 20 mins interval on cross trainer / 15 mins on stepper

Food Today:

8.45 : Slender Pro after workout

9.15 Banana, Yogurt, Seeds, Strawberries

11.00 Apple

1.00 2 small tin of tuna, 1 tablespoon of mayo, small piece of feta, 1 slice of turkey, lettuce, onion, cucumber, tomatoe & Handful of nuts

4.00 Ryvita & slice of low fat cheddar

6.00 lean steak , 3 baby potatoe, green beans, spoonful of baked beans & fried onions.

Maybe get a walk in this evening aswell !

K-town

hey linda

what you have got to keep remembering is muscle weighs more than fat, and as you have said your measurements have gone down and thats all that matters. i have been reading your log over the past few weeks and you dont need to lose weight. yes maybe you want to tone up but not actually lose pounds on the scale.

i can understand that you are doing all this work but the numbers on the scale are going in the wrong direction and i know that can be disheartening but the main thing is, your waist size, etc are decreasing.

dont feel too bad:D

x

lindak

I know I can visibly see results and measurement are going down and that is all that matters ! But I am defo not gonna weigh myself every week I dont think it reaslistic for me anyway! But thanks for the advice

lindak

Got a brisk walk in last night .

This morning I done 35 mins circuit workout:

Good Bodyweight warm up

90 sec High intensity treadmill
30 sec rest

10kg D/B Split Squat
10kg D/B Press
30sec Isolated plank
10kg D/B on arm row ( each arm)
10kg D/B Reverse lunge

60 Sec High Intensity treadmill

90 sec rest !!

Done this circuit 4 times.

Food today:

7.00 Apple Pre Workout

8.30 Slender pro Post Workout

9.30 Banana , yogurt, seeds, strawberries

11.30 small handful of nuts

1.00 Lettuce, 2 small tins of tuna, 1 slice of turkey, small slice of light feta cheese, 1 tbsp of light mayo, tomatoe, cucumber, onion

4.00 Ryvita multiseed, 1 slice of light cheedar cheese

7.00 extra lean mince beef meatlballs ( 5 small), 70g of whole wheat penne pasta, canned tomatoe with garlic & chilli.

Tiriel

Wow I don't know how you do that first thing in the morning after just an apple, well done! The circuit sounds great - keeps you moving and makes it less monotonous. I see you have included more cheese in your day to day foods, I love cheese so I'm almost afraid to buy any - portion control is tough! Keep up your good work

lindak

Food today:

8.30 - Small handful of nuts

9.00 Banana, Yogurt, Seeds, Strawberries

11.00 Apple & small handful of nuts

1.00 Omlette ( 3 eggs, drizzle of milk & 1 slice of low fat cheese) with side salad ( lettuce, onion, tomatoe , cucumber) & 40g mixed nuts

4.00 ryvita & 1 slice of low fat cheddar cheese

7.00 Slender Pro

8.00 Chicken breast in oven with small drizzle of olive oil and mixed peppers & 4 baby potatoes & sprouts , petite pois & brocolli

Gym tonight was good :

Squat - 20kg x 10 , 40kg x 10 , 50kg x 12 , 50 kg x 12, 50kg x 10
Lunge 50kg x 12 x 3
deadlift - 50kg x 6, 50kg x 6 50kg x 4 ( was tough this week uped the weight )
Pully seated row - 30kg x 5 25kg x 7, 30kg x 6 25kg x 6, 30kg x 6 25kg x 5
lat pulldown wide grip - 35kg x 5 30kg x 7 ( x 3)
supersetted with
lat pulldown reverse grip - 35kg x 10 , 35kg x 8 , 35kg x 8
bent over barbell row - 15kg x 12 x3
bench press - 30kg x 6 , 30kg x 5 , 30kg x 5
incline bench press 20kg x 12 x 3
flat bench fly - 20kg x 10 x 8 x 8
bodyweight dips assisted with band - 8, 3 , 3
military press - 15kg x 12 x 3
t raise 5kg eachx 12 x 3

15 mins cardio

Tiriel

lindak wrote: »

Ye tell me about it I love cheese and had left that and nuts out of my diet for so long because I was incapable of monitoring my portions but what i have done is I buy sliced cheedar so that im not cutting it and putting half in my mouth at the same time!

That is a brilliant idea! Thanks I got some peanut butter today actually and I'm looking forward to a snack now at 11am, corn cake and peanut butter mmmmm

lindak

Gym this morning :

Squat 20kg x 10 , 40kg x 10, 50kg x 12 x 12 x 10
Lunge 50kg x 12/12/12
Deadlift 50kg x 4 /4/3 - These are tough !
Chin up 30kg 8/8/ 25kg x4
Overhead D/B Row10 kg x 12/12/12
Bent over posterior raise 16kg x 12/12/12
Straight arm cable pushdown 15kg x 8 / 10kg x8/8
Push up on smith machine - level 6 x 10 / level 5 x 10/8
Barbell curl 15kg x 15/12/12
Hammer Curl 8kg x 12/12/12
Tricep dip legs on bench with weight on lap 3kg 10/10/8
Overhead D/B Extention 12.5kg 10/10/10
kickbacks 8kg 10/10/10

15 mins interval on cross trainer

Food Today:

8.30 - Banana, yogurt, seeds -Pre Work out

10.00 Slender pro

11.30 Some mixed nuts - post workout

1.00 Omlette ( 3 egg& small amount of cheese) lettuce , onion, tomatoe,cucumber

4.00 Ryvita & slice of light cheddar

7.00 2 small cod fillets(240) & 3 baby potato, kale, sprouts, brocolli

9.00 Mandarin & small hanful of nuts

My friends are coming over to mine tommorrow night, I am gonna make mealballs with my own tomatoe and chilli sauce and il make myself whole wheat pasta . So this way I know it is healthy I will also watch my portion aswell & will make a salad with it. I know they are gonna bring desert & drink but I am definatley not gonna have any I will save myself till next weekend. Fingers crossed anyway

lindak

Last night went well resisted all cream cake and alcohol ! HAd pinapple chunks when they were having cake.

Yesterdays Food

9.00 Banana, Yogurt, Seeds, Strawberries Pre Workout

12.30: Slender Pro & apple - post workout

2.00 2 slices of brown bread, chicken pieces, lettuce tomatoe, onion & 30g of mixed nuts

5.00 apple & small amount of nuts

8.00 70g whole wheat pasta, 2 large mealball, sauce ( canned tomatoe, garlic, oregano, basil, chilli)

9.00 400g of pinapple chunks

Went to the gym yesterday and done 30 mins step class, 20 mins interval cross trainer.

lindak

Today is a rest day.

Food :

10.00 Banana, Yogurt, Seeds, Strawberries & apple

12.00 small handful of nuts

1.30 Salad ( lettuce, tomatoe, cucumber, onion, sweet corn, 1 slice of turkey, fetta cheese, small amount of ceasar dressing)

3.00 Ryvita & 1 slice of light cheddar cheese

6.00 Piece of lean striplion steak & 3 baby potatoe, green beans, sprouts, brocoli

9.00 30 g of mixed nuts

lindak

Meaurements for week 6

Thigh - 21.5 - No change
Chest - 32.5 - No Change
Bicep - 10.5 - No Change
Wrist - 6 - No Change
Waist - 24.5 (-.5)
Hips - 32 - No Change
Top of legs - 22 - No Change
Knee - 15.5 - No change
Calf - 11.5 No Change

Not much of a change this week although I fell much leaner. Although last night I added up total inch loss over the last couple of weeks and that included with the .5 i lost this week is 10.5 inches !! really hapopy with that

Food Today

9.00 Banana, Yogurt, Seeds, Strawberries, & Apple

11.00 Ryvita & slice of low fat cheese

1.00 Lettuce, cucumber, tomatoe, onion , 1 small tin of tuna, 2 slice of turkey breast, small amount of feta cheese, drizzle of low fat ceasar dressing

4.00 30g of mixed nuts

7.00 Slender Pro

8.00 chicken breast and stir fry veg

Gym tonight -

Bench press - 4sets of 8 ( 30 kg)
Reverse grip pull down 3 sets of 12 ( 40kg)
Squat - 50kg x 8, 52.5 x 8 , 55kg x 8, 60kg x 8 ( really happy with this just goes to show you how much more you can actually squat or lift fif you try )
Lunges - 4 sets x 10 (55kg)
Parallel bar dips Body weight on a band - 4 sets of 8 dips
push pull superset on smith machine -

20 mins HIIT on treadmill

Bit of a crap workout had to wait on everything tonight so didnt work that much of a sweat. But on the other hand I got a personal best on my squat !

eclectichoney

lindak wrote: »

Gym this morning :

Squat 20kg x 10 , 40kg x 10, 50kg x 12 x 12 x 10
Lunge 50kg x 12/12/12
Deadlift 50kg x 4 /4/3 - These are tough !
Chin up 30kg 8/8/ 25kg x4
Overhead D/B Row10 kg x 12/12/12
Bent over posterior raise 16kg x 12/12/12
Straight arm cable pushdown 15kg x 8 / 10kg x8/8
Push up on smith machine - level 6 x 10 / level 5 x 10/8
Barbell curl 15kg x 15/12/12
Hammer Curl 8kg x 12/12/12
Tricep dip legs on bench with weight on lap 3kg 10/10/8
Overhead D/B Extention 12.5kg 10/10/10
kickbacks 8kg 10/10/10

My God lindak - lunges, 12 reps with 50kgs: I'd be dead! seriously impressive, not to mention the squats. have you been lifting long? (please say yes )

lindak

Thanks , Well I suppose the last year, But I still have loads to learn ...

lindak

Gym this morning-
Done a 30 min dynamic run - was tough but new and enjoyable

Food today:

7.00 - Banana pre workout

9.00 - Slender Pro

9.30 Banana, Yogurt, Seeds, strawberries

11.00 Handful of nuts

1.00 Lettuce , onion, tomatoe, cucumber, 2 slices of turkey, 1 small tin of tuna, small amount of feta cheese, drizzle of low fat ceasar salad dressing & apple

4.00 Ryvita & 1 slice of low fat cheese

7.00 Chicken breast, stir fry veg & brown rice

justsomebloke

ok you really need to learn how to sub in other exercises into your routine if you can't get to one piece of equipment. Also as you are doing a full body workout you don't really need to be worry about which body part you hit first, as in your next session you can go back and hit the other body part first instead.

Also tell your BF(i'm assuming that was him that you were working in on at the bench) that he isn't a bad squatter and has better form then most I've seen in Northwood, however tell him that he should try and hit the same depth with the bar as he does with his free squats. Also he may need to work on his flexibility and also play around with his foot positions as his low legs seems to become a bit wobbly when he is nearing and coming up from the bottom of the squat

lindak

Im have actually changed around a bit. Started last night with something different.

Bench press - 4sets of 8 ( 30 kg)
Reverse grip pull down 3 sets of 12 ( 40kg)
Squat - 50kg x 8, 52.5 x 8 , 55kg x 8, 60kg x 8 ( really happy with this just goes to show you how much more you can actually squat or lift fif you try )
Lunges - 4 sets x 10 (55kg)
Parallel bar dips Body weight on a band - 4 sets of 8 dips
push pull superset on smith machine -

That was my workout last night and then 20 mins hiit ! I was a nightmare last night ! Waited for everything !

Il tell him you said that ! His legs were sore this morning he said that they are like led !

Hanley

It's mad that you can squat 60kg x8 and struggle with 50kg x4 on deadlifts!!

lindak

its my hands when im deadlifting ! and there is no room in the gym i always feel like im in the way !

lindak

Gym today was ,

Bodyweight warmup - squat, moutain climbers, x cross climbers, lateral lunge

Deadlift - 50kg x 5 , 50kg x 5 , 50kg x 4

FBI Circuit x 4

90 sec high intensity treadmill
30 sec rest

12.5kg x 12 DB spilt squat
10kg x 12 DB Bench press
35 sec isolated plank
12.5kg x 12( each arm ) one arm DB row
12.5kg x 12 reverse lunge

30 sec rest
60 sec high intensity treadmill

90 sec rest

Food today:

9.00 Banana, yogurt, strawberries, seeds

11.00 30g Nuts

1.00 lettuce, cucumber, tomatoe, onion, 1 small tin of tuna, 1 slice of turkey, low fat ceasar dressing

4.00 slender pro - post workout

5.00 ryvita & 1 slice of low fat cheese & couple of almonds

7.00 2 egg omlette with 1 slice of low fat cheese, & 3 baby potatoe cooking in oven with drizzle of olive oil and pepper

lindak

Have some squatting tonight and as much as I hate the thought of it I reckon Im gonna drop the weight and try and get deeper with my squat ! I keep trying to do this without dropping the weight but I reckon im just gonna have to give in and drop the weight

BossArky

Yeah, go for it. I thought I was squatting 80kg back around last Sept... however it was really only crappy half squats.

Based upon video feedback from Hanley and Tribulus on here I dropped the weight and concentrated on form. Now I'm squatting to full depth (I think) and my legs are getting stronger.

I went from 80kg (bad form) to 20-40kg (re-learning) and recently got up to 93kg (proper form). It took about 6 months but I'm glad I did it.

Main problem with half squats is that you are only really using your quads. This started to give me knee pain as the knee was pulled up by quads, as hamstrings weren't helping out. Going deeper utilises the hamstrings more.. to balance the equation.