A little bit of passion for everything...

j@utis

Hi all,

I was reading these fitness logs here for a good while now and was thinking about starting my own one too... So today is the day.

I'll start from some stats:

Age: 28
Sex: Female
Height: 164cm (very close to 5'4)
Weight: 60.2kg (9st 5lbs, last week's average)
BF: 20.9% (approx - I'm very bad with those callipers)

and some other measurements:
Waist: 70cm (27.5")
Hips: 95cm (sick of that conversion stuff already - lets go all metrics)
Bicep: 27.5cm
Thigh: 56cm (thickest point)
Calve: 33cm

My goals would be to loose some body fat: I'd love to see my abs. This a small goal (is it? really?). And a big goal would be to bench press my own weight (unreal too??? - we'll see!).

j@utis

So, this is the first entry and it's a yesterday's visit to the gym:


It was my leg training day. My squats are really lacking but I'm too afraid to do my back again. It put me off training for over a week recently. So, I'm really carefull with adding weight on my back.

j@utis

And this is what I ate yesterday (my diet is a mess, I know):


Macros prot/carbs/fat: 30%/31%/39%. I keep setting the goals for macros and keep failing to follow them... but I shoudn't... if I realy want to see those abs...

Killme00

Wow, you are organised.

How many days per week do you plan on working out? What cardio, if any, do you plan on doing?

Oh and good luck.

cardio,shoot me

yea ditto on organisation!

j@utis

Thanks, I'm a bit obsessed with numbers and all other data I used to work as database administrator for 2 years, so now I see db in nearly every set of data

ok, so this is yesterday's workout:



My bench press has stalled at 45kg at the moment. I'm thinking about going back to 42.5kg to be able to do more sets with higher weight. And also it didn't help doing heavy dealifts before benching either

j@utis

And of course, what was on the menu yesterday:


Macros prot/carbs/fat: 28% / 39% / 33%. Too low on proteins... not again

j@utis

Yesterday's visit to the gym:


I did those split squats the first time and absolutely hated them. Will try something else instead the next time. I also did 20mins of cardio at the end of workout (intervals on the xtrainer). And sorry for missing the question about cardio above, I used to alternate cardio sessions with weight lifting days, but I gave it up for the last month and I didn't notice any increase in my weight, so it looked like that all time wasted doing cardio was for nothing. I'm gonna do 20-30mins cardio after my weight training from now on and only when I feel like it and see what happens. Afterall I think it's easier to control my diet that killing my time on cardio machines (like that hamster in the wheel).

j@utis

And the diet:


Macros p/c/f: 36% / 34% / 30%. This is much better than the day before

j@utis

Yesterday's workout:


I managed to bench 47.5kg 3 times yesterday and was very pleased with that. Cmon 50kg! Maybe the next time

Yesterday was my 'off-diet' day when I eat everything I want as much I want. I opt for one off-diet day a week just to keep that metabolism going.

Today and tomorrow are the rest days i.e. no training. But diet is back on track after yesterdays ice-cream and all that other bad stuff

floggg

j@utis wrote: »

My goals would be to loose some body fat: I'd love to see my abs. This a small goal (is it? really?). And a big goal would be to bench press my own weight (unreal too??? - we'll see!).

Looks like fairl manageable goals. Granted, both will require a llot of hard work on your part, but you seem to be doing that already, and i'm sure with time you will get there. Maybe if you break it down into smaller goals (like adding 5kg to the bench over next month or two etc) it will be easy to keep motivated.

j@utis wrote: »

Yesterday's workout:

I managed to bench 47.5kg 3 times yesterday and was very pleased with that. Cmon 50kg! Maybe the next time

Bench has always been my weak point so i know how great it feels to break through a sticking point. Well done and keep up the good work!

j@utis

Thanks. I'm trying hard.
Yesterday was no training day as I mentioned so only diet here:

j@utis

My stomach was killing me yesterday. I was hugging the toilet since two 2am and all day was spent in bed. I stuck mainly to boiled rice for all day. It started getting better in the evening; then I got this weird craving for peanut butter .


Yesterday was off-training day too.

kevpants

j@utis wrote: »

Yesterday's workout:


I managed to bench 47.5kg 3 times yesterday and was very pleased with that. Cmon 50kg! Maybe the next time

3 consecutive reps?

That is just plain savage.

j@utis

Today was supposed to be my leg training day and gues what? I managed to pull something in my right tigh on the first rep of squats! First rep of the first warm-up set with the empty bar. I usually squat without anything on my back a few times before I move on to weighted and today I didn't :mad: :mad: :mad:. I feel so stupid for letting this happen. Afterall it was the lesson learnt the hard way. I guess it was my hamstring that went. No leg training for me for a good while now I'm afraid. :mad::mad::mad: This the second time I injure myself with squats within the last month, should I just give them up at all
And they say consistency is the key is this sport (if you can call bodybuilding sport (it more like a beauty contest I'd say)). I find it impossible to be consistent. Sorry, I'm just really pissed off here and getting way too emotional (...ah women).

j@utis

kevpants wrote: »

3 consecutive reps?

That is just plain savage.

Thanks kev! It was actually 3.5 reps but the 4th never happened, ah well...

cardio,shoot me

maybe u should try some streches before u do squats, like touching ur toes etc

j@utis

well, it's too late now...

kevpants

j@utis wrote: »

well, it's too late now...

Naaahhhh. If you don't get pulls and strains you aren't doing it right. It happens.

Ice and rest for the next 48 hrs then start the recovery process. Really light hamstring exercises for lots of reps, get lots of blood flowing to it. Don't get sucked into the "rest it until it gets better or you could make it worse" crap.

Have you had the same injury before??

If so it probably just means there is some other part of you not working right. Injuries like that are caused because some other part of you isn't doing its job. E.g. my back keeps getting injured due to a problem with my glutes, people get knee problems because of tight IT bands etc.

If it's something that keeps happening a good physio would tell you why and you could tackle the problem once and for all.

bigstar

leg swings ftw. dont let your pelvis rock back and forth though. i do those and hip circles before squats. or see a physio, actually physios probably better.
seriously good benching btw. whats your secret.

j@utis

few weeks before I had pain in my lower back after doing squats (I blame that infamous 'butt wink'). That was gone in a good week. I fixed my form there (had somebody watchin and shouting at me). Then I was training happilly for two-three weeks and boom today my ham goes just because I didn't stretch it properly. I used to strech everytime before doing squats (couple of bw squats) and today was that only one day I didn't and injury happened. It all because of my stupid head. I have some problem (unindentified) with my left hip, normally it's fine but it starts aching if I run fast (slow run is ok). So no left hip + no righ tigh and I basically can put myself into wheelchair. :mad:
Well now I'm happy to be able to walk as I have two oncomming night shifts to do at work.

j@utis

Yesterday's diet:


Yesterday's training = injury as mentioned above. Today pain is more localized :rolleyes: and it feels more like tendion/ligament than musle injury. It is sore to climb up/down the stairs but much less than yesterday so it leaves me a bit of hope to be fine again very soon.

Heading off to the gym again today, might do some bicep curls but nothing too much :rolleyes:

Killme00

j@utis wrote: »

Heading off to the gym again today, might do some bicep curls but nothing too much :rolleyes:

Pfft its not called bicep curls, its called working the guns

For warmups i do a hip mobility warmup which ill find the link for you. Its a good way to get the leg and hip joints all moving beofre squatting.

Also, Ice the injury until you are bored and then ice it some more.

j@utis

working the guns lol Btw bicep is the part of my body I don't like working out at all. I hate working out my biceps to be honest

Yesterday's workout went pretty well but without big moves (no deadlifts due to the bad leg) amount of calories burnt was just pathetic (I can burn nearly the same sitting on the sofa in front of tv):

j@utis

And the menu:


jeez - I just looked out the window - weather is horrible today!

j@utis

Yesterday's training: did interval cardio: 20mins xtrainer, 20mins on treadmill + a good few dozens of BW squats and lunges, and also a few sets of frog leaps (looked funny I guessed).
Total duration: 53minutes, 515kcal

j@utis

and the food:

j@utis

No training yesterday: all day spent at work and gym closes early on Sat.
Instead, I was munching away all day long:

Nearly 2000kcal and it felt good, I love food

j@utis

Yesterday's workout:


And it was a quite short one because I was in hurry to leopardstown races. But still another PB was reached: benched 50kg 3x, excellent :cool:

j@utis

And yesterday's diet:


I had a pint of guinness at the Leopardstown races just to remind myself my body's zero tolerance for alcohol: my stomach got upset straight away after drinking it and two hour later headache kicked in - hangover after one pint but this doesn't upset me at all, never liked alcohol.

j@utis

and here we go again... yesterday I did my legs. Low weight, higher reps. feel my hamstrings nicely today:

j@utis

And the food:

j@utis

no gym yesterday: too tired after 12hours work eating a lot too:

DM-BM

j@utis wrote: »

Yesterday's workout:


And it was a quite short one because I was in hurry to leopardstown races. But still another PB was reached: benched 50kg 3x, excellent :cool:

Nice log.

Really nice benching, well done on the pb.

j@utis

Thanks

I've abondoned this a little bit, shame on me. But I can make this excuse: I was working like mad last week and then followed this weekend away in London.
Ok, I'll try to catch up now, so here comes some of missed entries:

j@utis

And yet another missed entry:

j@utis

May 15th: no training (too tired after 12hours shift), just diet:

j@utis

and later last week and also monday on tuesday this week I was completely "out of control" i.e. I was eating as much as I wanted and even more, and of course no training.

I must say that HOLIDAYS are evil. I managed to put 1kg on in 4 days in London! (hated the city, but the museums were brilliant, especialy the British museum). I was back home on tuesday but still find it very hard to get "back on track". And I have another holiday planned in weeks time, so I don't know if it's worth it, I mean to go back to my routines And and the other hand it's too late to start that "beach body challenge", so I just hope this will do:

j@utis

ok, lets go back to serious stuff.
Yesterday I managed to force myself to go to the gym after work, but had no energy to do any serious work, so I even didn't bother writing it down. I lasted about an hour and burned about 300kcal.
At least my diet was back to normal:

j@utis

21nd of may... no workout again (needed some rest after holiday) so just diet:

j@utis

gym last friday, 22nd of may:


I'm very carefull with my squats. And I'm very bad at them too. These 12 reps with 30kg was some killer! I have this strange weakness in my hips like they're falling apart (must be the old age).

j@utis

and loads of food of course:

j@utis

Saturday the 23rd. Decided against the gym. Felt too tired after night shift and had to go to work again in the evening. So just diet:

j@utis

Sunday, 24nd of may, gym:


I hadn't done bb bench for a while (did db bp instead) and noticed 'results' straight away: I was strugling with those 45kg. Overall not too bad. Might try to up my deadlifts next time.

j@utis

and the food consumed:


I'm trying to keep those carbs low...

j@utis

Yesterday, or monday 25th, it was roasting in the gym and it was quite packed too, so I opted for ss cardio session that lasted 61mins with 469kcal burned.

And also the diet:

j@utis

yesterday's (26th of may) gym:



it was supposed to be my leg workout day but it didn't happen. this headache suddenly came from nowhere and I had to give up my training half way through. Not happy.

j@utis

and the diet:

j@utis

May 27th: Hey it's my birthday! Let's celebrate! Unfortunately all celebrations ended before even started: my bf had an accident in the morning on the way to work: his left collarbone is broken in 3 places and his motorbike is total write-off (and we just put it back on the road last sunday! didn't last very long). ah well, he'll be ok in next 6-8weeks.
No training, no diet: looking after my poor bf.

May 28th: too tired for the gym after 12h shift and my bf demands attention or help with everything (changing clothes, bathing, peeling oranges, etc)

I say I put my training/diet 'ON HOLD' untill 7th of June -> flying to Cyprus tomorrow for a week of sun holiday. Yet another holiday and another weight gain and loss of fitness, oops.

j@utis

it's been a while since I last updated this. shame on me. but ah, whatever sh*te happens.
it hasn't been a great month, couldn't make myself to get back onto strict fitness/diet regime. gained a few kg during my holidays, wasn't watchin my diet (i.e. counting calories) for the last month, so these ~two kg remain.
Decided to split my uppper body training into two: one day chest+tricept, other day back+bicep and was doing this for last few weeks. Also injured myself (knee) over a week ago doing deadlift (tip-toeing?). now I have 'bad' hip, 'bad' knee and sometimes 'bad' back. can't push on cardio because of the knee and when legs are out the amount of calories burnt in gym is soo funny small.

the june summary according to my heart rate is monitor looks like this: