Fi's Mission back to Profile Pic (p66)

Well did manage a small portion of chicken dinner last night & didn't feel sick after, although could hear every gurgle of it making it's way round my system & it has gone thru a bit too quick this morning!
BUT feel 100% better, although don't think ready for gym.
Gonna stick to light plain diet again today.
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Bollox!
Got sent home from work. As soon as boss heard I'd been bad this morning, she sent me packing b4 I infected everyone else, which is fair enough.
Had some diarilite felt better & just some baxters beef cosume with 4 slices toast accross day.
Was feeling brave tonight so had pasta with tom sauce & chkn with hubby tonight, but has gurgled round badly again, so hope that not a sign of what's to come in the morning!?
I NEED to get back to the gym, I'm bored of not working out.
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Phew! Improvement at last. Not perfect but getting there.
waiting of boss to txt back whther she wants me to stay away another day.

Annie - Got my BNBF registration authorised, woohoo! So kinda hoping boss says stay away so I can explore that forum today!

Seeing as I'll def be back at work tomorrow, if not today, I think gym'll be on cards for Thursday, just light tho.
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

yay - look forward to seeing you on the forum soon - and i hope you are feeling better x

I saw you in pics! Pretty lady! :-)

My Blog!
http://flickfit.wordpress.com

What pics where? I wanna see too!!!
 Im on facebook but dont know which account your talking about. Is BNBF on Facebook or is it private?

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

Awe, thanks Flick, don't think my chin's doing me any favours tho, lol!! But it's certainly smaller after this past week, not that this has been the right way to lose a couple extra lbs!??!
xx
 
Elsa - I think I saw the photos on JH forum

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Glad you're feeling better, it does take a few days to get properly sorted after the bug!!!

See you on BNBF.

 
 

 

whoops

 
 

 

Elsa - now ur on the bnbf forum you can go back on "General Chat" and look for a thread "Good start for London Club" ..... there she is!!

BNBF IFPA Pro bodybuilder
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Sponsored by 247bodybuilding.com and monster gym

Thanks for promoting my chin excess Annie, haha!
Will do an update when I get my feom legs n cardio n steam room & am having breakki.
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

It's sunday!!! U r up waaay too early my dear!! ;o))

BNBF IFPA Pro bodybuilder
www.annabelottey.com
Sponsored by 247bodybuilding.com and monster gym

PMSL!
Saturday's my lie in day, but my stomach normally gets me up by 7 most mornings anyhoo.

WooHoo! S'great to be back! Had a FAB leg session & managed 110kg on the leg press again, will up next week, didn't want to push too hard after nearly 2 weeks off. 40 moderate cardio, incline walking on treadmill. Just having breakki now.

Hormones & lack of momentum have resulted in excess carb consumption past few days, back on track as of today. Was due to weigh & take measurements etc. but not gonna bother. Will get a hard consistent 5 weeks in till we meet & do then.

Got some Udo's oil so looking forward to trying that. The MyProtein whey I got samples of is GREAT, really chocolaty, so shall be ordering some of that this week as well as some more maltodextrin for post weightsWO shakes & some glutamine, my body seems to resond really well to that. Also have got some pre+post biotics to help my gut back to health & some New Era tissue salts, they're a homeopathic remedy to help body salt balance, can't hurt.

Had anybody any thoughts on BCAA. Saw them while on MyProtein's site & they sound like a good idea for PreWO shake, esp whilst dieting?

OMYGOD!!! I'm SoOo excited, we're about to put an offer in on a house! A gorgeous 4 bed, 3 reception, 3 bath, detached!
We haven't even got ours on the market yet! I'm not looking forward to the rollar coaster that follows today if offer gets accepted.
I can't help but have moved in already in my head! Naughty I know, but I love my house I've got (3 bed, 2 reception, 1 bath, semi) and i will be ok if it all doesn't come together. I'll keep you all updated.

Right I've finished breakki, so better put some washing & the chicken in & start to de-clutter I guess.
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Good luck with the house

 
 

 

Feeling a lot more positive today 
Had a great leg WO with a PB of 120kg on the leg press (4 7 reps), up 10kg on last week. Was feeling it but am gonna go for 130kg next week! Then 40 min steady cardio on bike.
A  good days eating & meals all planned for week. The excess carbs are now gone, guess I was just finding me feet again after illness (& was hormonal last week), feel back in control now 
Properly looking after myself with my pre+post biotics & other vits.
Cardio session with David was good this week, he’s got me on a bit-ov-a circuit rather than all on one piece of equipment which is good to change things up.
Thanks Caz, our offer was accepted so we’ve just gotta sell ours now! Went on t’internet Fri:
http://www.findaproperty.com/displayprop.aspx?edid=00&salerent=0&pid=3579991
but we had two people agent booked came & saw Sat & notice 2 cars do a drive by on sat afo, so good start!
One we want:http://www.findaproperty.com/displayprop.aspx?edid=00&salerent=0&pid=2752240
We're all house doctored & I have done all ashing & ironing today ready for next lot of viewings.

xx 

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Hiya - good luck with the house, i'm a bit like you - whenever i've moved house i fall in love with it, see myself living in it etc etc...... before we've even agreed price!!

Anyway, you asked about BCAAs - I use them when i;m dieting pre contest.  My diet is very strict and i use the aminos pre and post workout to ensure i am not catabolic (in danger of wasting muscle).  I don't think you need to worry about BCAAs yet.  Your diet is clean and you are losing weight steadily but not drastically.  I would save your money until you are closer to your target weight, or until you are restricting calories a little more.  Just my opinion - it wouldn't do you any harm to take them but its probalby not necessary at this stage.

xx

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Sponsored by 247bodybuilding.com and monster gym

Thanx huni, I didn't order any, figured as you say the BCAA's in the whey are enough for me at mo.

GREAT cardio sesh this am:
5 min x-stepper
6 min treadmill incline: 10-15% pace: 6km/p/hr-4km/p/hr
6 min spin bike: 1min sprint 75watts 1.30min climb 110watts
14 min treadclimber: http://www.nautilus.com/worldwide/nautilus/commercial/cardio/prdcdovr~SM00200/Nautilus+Commercial+Series+TreadClimber+TC916.jsp
5min bike: 100watts
4 min x-stepper
4 min treadmill sprints: 20sec-12km/p/hr 10sec-off

looking forward to lunch, have an avacado to use up so having that instaed of udo's on salad, mmmm!
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

OMYGOD!!
No wonder I've not done so well, if it's been a whole month since I posted on my journal!
WO's have gone really well, but excess calories have crept back in and resulted in no body weight loss nor inches so's not muscel replacing the fat.
But I've spent my lunch hour re-evaluating my diets spreadsheets and know where I've gone wrong, so I'll put it right next/this month.
Know this w/e at Tan's is gonna moivate me massively also, although I've now decided I'm gonna enjoy a good northern curry sat night! (if that's where we choose to dine).
Seeing PT David Mon am also.
xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Out of interest, do you think you weren't posting because you weren't doing very well, or weren't doing very well but didn't have time to post?
I'm just curious...

Either way, well done for spotting it and putting a plan into action to put it right... :-)

My Blog!
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Hi Flick!
Thanks.
Honestly, just too busy to post.
We've put house on market having had our offer accepted on the one we want and I've been busy staging the house several times a week which has eaten into diet spreadsheet planning.
Have pre-prepared spreasheets for more speedy completion tho and have spotted where the excess calories were coming from.
xx
xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

It's not like you're getting ready for a show, life does get in the way of dieting strategies often... You seem nice and chilled about it, which is actually a good thing :-)

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I'm trying to be realistic about everything 'this' time and also I have given myself a year. Rather find out how I tick now rather than try and figure it out next year at 12weeks out when I'm hoping to get on a stage.

The seminar yesterday was GREAT motivation, to hear Rachel (Grice) Malika et al talking so candidly and right there in front of me just feet away was a real privaledge, they're awesome!

I met soOo many people!
I met Welshy and we realised we really don'tlive that far from each other!
I met Elsa and her friend Asia, Elsa invited me out to powerwalk this morning, was GREAT! There is so NO exscuse not to do this wherever you are!
She also inspired me to be more organied with my food. Oats are very transportable and the only preparation they require is some hot water!

New leg WO in the morning, pre-booked with PT David as I knew I'd be raring to go again after the w/e.

Gonna focus on another 12 week cycle and see what I can achieve.

xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

This is EXACTLY the reason we do these seminars (actually feel rather emotional now lol)! x The webs of many were definitely interwoven yesterday

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Day 1
Has gone very well. Diet spot on:

67(preWO)23g oats+5g honey+shake
1011(postWO) shake+2tbsp malto
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's
5 (lunch) 100g tuna+100g rice+salad+tsp udo's
6 (snack) 150gCC+2scan+tsp udo's
7 (snack) shake
8 (dinner) Tuna steak+salad
Macros

Protein     Carbs       Fat           Kals
176.6        162.9        59.5          1838.5


Feel a little hungry now. As I've chosen to have my carbs earlier in the day, I'm left with a carb free dinner, but I'll have another minty T & I'm sure I won't die! My stomach's probaly abit stretched after the excesses of the w/e.

 
New leg WO with PT David, was a killer this morning. Felt a little distracted too thinking about the w/e and getting diet in check.

Romanian Deadlift: 3x10 - bar
Hamstring pendulam: 3x6
 Squats (to box 16"): 21's x 3 - bar
Leg Press: 6x'normal'+3xslooow - 100kg
Smith Lunge: 8 each x 3 - 10kg
Bosu Lunge: 6 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 8x3 - 15kg
Stairmaster: 1min fast(9)+single + 1min slow(6)+doubles x2

Then have done 45min spin class tonight to totally finish them off!!! And they're tired!
The next action they have is not till spin wed pm, so plenty time to recover.
Beddi byes now
xx

Glad you're all inspired now

I presume by a 12 week cycle you mean diet and exercise and not turning to the dark side

Sponsored by Muscle Finesse  

1(preWO)23g oats+5g honey+shake
45(postWO) shake+2tbsp malto – Arghh 4Got!!
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's
5 (lunch) 100g tuna+100g rice+salad+tsp udo's
6 (snack) 150gCC+2scan+tsp udo's
7 (snack) shake - didn't need
8 (dinner) Turkey StirFry
Protein     Carbs       Fat           Kals
173.1
160.4
54.8
1783
+ 3L water

Mmm, 1/2 a MyProtein FlapJack snuck in at 2.30 instaed of meal 6, needed something sweet & a cup of T. With heat in the office this nearly had me in a coma!
Figured macros would survive tho as missed post WO shake. Had meal 6 at 5pm so didn't have meal 7.
BUT... did have 2 small slices wholemeal nimble toast with peanut butter + cuppa.  Again I think macros calculated above can handle that but it's my hormones as I have my monthly.
About to have dinna which is carb free.


Good Chest WO, would normally do Tris also, but gonna start to do shoulders+arms Thus after Lohnia's sesh. I use my traps predominantly and need to train myself outov that.



Stretch & SLOW pressUp - 8 reps
Incline DB (3x12+20)- 12kg, 10, 8, 6
1 Arm DB bench press -  (2x12 each) 10kg
Adams Apple Bench on smiths(3x8)- 5kg, 10, 15
Bench (slow/ perfect form - 3-2-1 tempo+1 fast – x10)- 5kg, 10, 15, 10
Cable Flye (3x12) - 6.25kg, 6.25, 6.25
Static cable hold (3x10)
Powerplate PressUp superset with
 pressUps (as many as I can in the 30sec) + 30 sec rest

Not a bad day, but not as positive as yesterday. Legs suprisingly ok after yesterdays beasting, I think the spinning helped loossen them out last night.
xx

good stuff fifi, keep hold of that inspiration!

UKBFF Fitness 2005 www.lizkinsella.co.uk
My gym www.enterprisehealthandfitness.co.uk 

Why don't you factor in a protein bar with a cuppa each day....you wil have to trim off elsewhere but it might give you something to look forward to each day and keep you sane BUT you wil have to stick to just that. I know a lass that factored in a pro bar with a sugary milky coffee each day AND won her class at the British finals, she was super strict the rest of the time though!!!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Mmm, that is an idea.
I'll have a play with macros at w/e.
I wolf down my cottage cheese of a morning and I can eat it again in the afternoon, but doesn't inspire me of an afternoon if I'm honest!
Good to know abouth that lass tho, as bars are thought to be of the devil for the most part, but esp diet/ comp prep!
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

It depends on what Tan says... Pro bars are devil for most dieting, because 1 bar will lead to a box, or other bars of a chocolate variety :-D That's why I'd steer clear, but, as Tan said, her friend was SUPER STRICT the rest of the time though...

DON'T miss your PWO shake!!!! The point of it is (as I'm sure you know ;0) ) to get protein and carbs to your body super fast, thats why it's in  liquid form.

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I know flick, I felt like I was missing an arm or something at the time, lol! Just felt all wrong.

Thanks Liz, helps to know you're all watching!

I'm really gonna have to plan and focus this w/e Mark's booked us into a posh hotel in N/C for the w/e to visit parents.
The chef's michilin starred and the taster menu and wine are to die for!
BUT:

• if I take my oats with me there's a kettle in the room for snacks/ breakki
• & my PP and shaker
• & walking boots for an hours cardio each day
• & they had fabby smoked mackerel & poached egg for brekki for my protein
• Then I can feel ok about the dinner(s)

Sat pm we're out at an italian so I can look forward to a big juicy steak n salad and ask for boiled potatoes.
The bread at the hotel is 'home' baked so am gonna enjoy that at dinner, but will abtain sat pm as bet it's just run of the mill, haha, hadn't noticed my unintentional pun there, lol!

4gotto post yesterday with WO and foodage, will catch up tonight, better get my skates on for work!
xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Self control is a tough task for us all especially when confronted with the delights of culinary excellence! If you find you over indulge then make sure you do extra CV and enjoy it rather than feel guilty because the guilt is then what sends us off track completely!!

Sponsored by Muscle Finesse  

Kule, so no guilt trips, but CV all day BH Mon when I get back, lol!!

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

1(preWO)23g oats+5g honey+shake
45(postWO) shake+2tbsp malto
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's (no Udo's Wed)
5 (lunch) 100g tuna+100g rice+salad+tsp udo's
6 (snack) 150gCC+2scan+tsp udo's (no Udo's Wed)
7 (snack) shake
8 (dinner) Wed: Mackerel Salad/ Thurs: Salmon Salad
Protein     Carbs       Fat           Kals
180.7        139.9        68.5          1864.5 (Wed)
180.7        139.9        78.5          1944.5 (Thurs)
WED WO

Bar Row (10) – 17.5kg
Pulley Row (7, 7, 7, 25) 15kg, 20, 25, 15
Bar Row (10) – 17.5kg
1 Arm Row (double handed, kinda squat standing)(7, 7, 7, 26) 6kg, 8, 10, 6
Bar Row (10) – 17.5kg
Machine Row (Wide 8+3 narrow x 3) – 30, 40, 50
Backward Chestpress (10, 10, 10) – 20, 25, 25
Heavy Lat PullDown (12 full + 6 squeeze x3) 30kg, 40, 50
(superset) Cable Lat Pulldown (20) – 25kg
Roman Chair (3x 12)
(superset) Wide pull up (12x3) - assisted



THURS WO

Side Raise: 3x20 - 4kg x 3
     Front Raise: 3x20 - 4kg x 3
     Rear Raise: 3x20 - 2kg x 3
Shoulder Press: 1 x 20 – 20kg
TriCep Push down: Rope+straight(grip over)+straight(grip under)Assisted Dip 15 x 3 – 15kg
BiCep Curls: Up the rack down the rack
     Supinate+Supinate+Hammer+Cross x 16  - 6kg, 6kg, 8kg, 10kg


A good couple of days. The shoulders and arm WO is taken from what Lohia did at the seminar, felt good, had to really concentrate not to use traps tho!
Macros cud've been a bit better today, but salmon was a last minute thought. Would'nt have had tsp oil in CC for 2 snacks nor poss lunch if had planned.
BUT oats all weighed and bagged ready for WE, tub of PP with scoop ready, shaker ready, walking boots packed for power walks.

Have a great WE everyone, prob log in Sun pm, def Mon.
xx

Had a FABBY w/e. Diet was by no means perfect but definite progress was made.
 
Fri we set off 7.30am, so had my oats & shake for breakki, minus seeds as knew would have sufficient fat in evening meal!
At services when we stopped I had my pre-measured potion of oats ready in tupperware container, so just got hot water to put on with a shake premade with an espresso.
Lunch at hotel was a sandwhich with chips & a beer, but had been  very good & organised up to this point, and chips were jenga style big ones, so less surface area for fat.
Managed to get out for a 45min power walk b4 dinner (with hand weights, 1kg each), even after beer! Mark snoozed in room.
Dinner: 1x G&T, grilled squid with black eye beans, leg lamb with taboula+1.5 large glass red wine, small potion parfait+sorbet, 2 choccies+amaretto.  Not excessively carby or fatty & reserved on alcohol front (for me), whilst enjoying myself in a fabulous restaurant.
 
Sat, woke 7am had potion oats & shake, Mark & I headed out for 30ish min walk b4 breakki, not as ‘power’ as I would have liked but we have never done this previously, so good progress.
Breakki: breadx2+ham&cheese+poached haddock&egg+poached spiced pear with apricots+prunes.
A lot of food, but very enjoyable & progress to stay away from full cooked.
Lunch: Liver+onions on 1 small piece toasted brioche, lamb tagine (stew) didn’t have the flat bread came with it.
Annoyed no time for power walk.
Dinner: bruchetta(only had 1 piece bread), arabiatta pasta+2 glasses red wine.
 
Sun: Breakki: breadx2+ham&cheese+poached haddock&egg+poached spiced pear with apricots+prunes.
On drive back at services again had oats & shake whilst Mark ate Kentuky, felt quite righteous!
Dinner: Chinese!!! Felt bad, like I was letting myself down, but drive back was quite stressful, I knew I was comfort eating.
 
Today: Breakki: Chinese!!!
Leg WO at gym, a relief to be back!
Romanian Deadlift: 3x10 – bar
Hamstring pendulam: 3x10
 Squats (to box 16"): 21's x 3 - bar
Leg Press: 7x'normal'+3xslooow - 100kg
Smith Lunge: 8 each x 3 - 5kg (keeping weight low, need to get FULL range of motion to lengthen those leg muscles).
Bosu Lunge: 8 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 8x3 - 20kg
Stairmaster: 1min fast(9)-single + 1min slow(6)-doubles x2
 
Post WO shake.
Lunch: Oat+egg white omelette
Dinner: Salmon salad
 
Hurrah, back to work tomorrow and my routine!
Stuck to diet really good last week and Fri am b4 went away felt noticeably slimmer, so can’t wait to string 3 weeks of that together.
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Yesterday Back:
Bar Row (10) – 17.5kg
Pulley Row (7, 7, 7, 25) 15kg, 20, 25, 15
Bar Row (10) – 17.5kg
1 Arm Row (double handed, kinda squat standing)(7, 7, 7, 26) 6kg, 8, 10, 6
Bar Row (10) – 17.5kg
Machine Row (Wide 8+3 narrow x 3) – 30, 40, 50
Backward Chestpress (10, 10, 10) – 20, 25, 25
Heavy Lat PullDown (12 full + 6 squeeze x3) 30kg, 40, 50
(superset) Cable Lat Pulldown (20) – 25kg
Roman Chair (3x 12)
(superset) Wide pull up (12x3) - assisted

Today new chest routine - ouchy!:

Press Up: 1x8
Bench Press: 7, 7, 7, 25 – 15kg, 15, 15, bar
Press Up: 1x8
Flat DB press to failure: 4 sets – 14kg, 12, 10, 8
Press Up: 1x8
Incline Bench: 2 x 10 – 10kg, 10
Cable Flye: 1 x 30 – 2.5kg
Press Up: 1x8
Flat DB Flye: 1 x 30 – 8kg
Wide Press Up: 1 x 30
PowerPlate One Arm on in press up position: 30sec High 40 x 3
Chest Press Machine: 3 x 10 – 20kg

Diet:

1(preWO)23g oats+5g honey+shake
2(postWO) shake+2tbsp malto
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's (no udo's 2day as mackerel 4 T)
5 (lunch) 100g tuna+100g rice+salad+tsp udo's (no udo's 2day as mackerel 4 T)
6 (snack) 150gCC+2scan+tsp udo's (no udo's 2day as mackerel 4 T)
7 (snack) shake
8 (dinner) Tues: Turkey stirfry/ Wed: Mackerel Salad
Protein     Carbs       Fat           Kals
177.6          139.9        52.5    1696.5 (Tues)
180.7        139.9        68.5          1864.5(Wed)

A small bag of malteesers from the Scottish Equitable egg snuck in last night 
Just had a viewing of house that went particularly well, fingers crossed
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Thurs arms + shoulders:

Side Raise: 3x20 - 4kg x 3
     Front Raise: 3x20 - 4kg x 3
     Rear Raise: 3x20 - 2kg x 3
Shoulder Press: drop sets about 8 reps each - 12kg, 10, 8, 6, 4
TriCep Push down: Rope push down/ away + overhead extension + Assisted Dip 15 x 3 – 15kg
BiCep Curls: Up the rack down the rack
     Supinate+Supinate+Hammer+Cross x 16  - 6kg, 6kg, 8kg, 10kg

Diet usual, good all day, carb free dinner + choccie egg!

Fri Cardio - went for an hours poswer walk up the hill and back down.

Diet usual thru day, home made fish n chips - too many chips + more choccie egg!

Sat diet good thru day, 90min power walk early evening, was gorgeous. Dinner homemade chilli - good, shop bought dip + nachos - NOT good, 2 corona - wud've been ok if hadn't had repetitive indulgences this week!

Sun  again diet good thru day, more beer with dinner + choccie egg. 
11pm tilda rice!

CHOCCIE EGG ALL GONE NOW - PHEW!!!

REALLY good leg WO this morning, not bloody surprising with all the carbs accross w/e, lol!!

Romanian Deadlift: 3x10 - bar, 5, 10
Hamstring pendulam: 3x10
 Squats (to box 16"): 21's x 3 - bar
Leg Press: 7x'normal'+3xslooow - 100kg
Smith Lunge: 8 each x 3 - 5kg
Bosu Lunge: 6 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 8x3 - 20kg
Stairmaster: 1min fast(9)+single + 1min slow(6)+doubles x2 + 1min fast(9)+single



I WILL do better this week, but I wudn't hold your breath, praise me next Monday, if... WHEN I make it.
Gonna make a motivational collage for fridge of your photos and info about FAME, goal is to successfully complete MT ShapeUp and look good for potental photo ops in Brighton, rather than the weeble wobble I feel like at mo!

xx

 

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

And are you coming to UKFBB this weekend?

My Blog!
http://flickfit.wordpress.com

YES!
I think I'm in desperate need of some more inspiration eh!??!
And being in your company for the day will mean I eat super clean at the w/e, lol!
What time's stuff kicking off? Do I need to buy a ticket in advance? Are seats allocated?
Ta
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Ok, here we go.
I'm another who's up for the 'Shape-Up challange'
Stats:
Weight: 12st
Chest: 37.5"
Waist: 35
Tummy: 39.5"
Hips: 40.5
Bum: 47
UpperArm: 12.5"
Thighs: 24.5+19.5/ 25+20.25
Calfs: 15.5"

Pics: B4 Shape-Up Pics - 03/05/09
Edit: unassisted

Monday 4th May
An ok start to the challange. Bit late up to the gym with it being a bhol, didn't get home till 1pm so haven't eaten too well today and no spin tonight as bit close to leg WO this am:
Romanian Deadlift: 3x15 - bar
Hamstring pendulam: 3x15
Squats (to box 16"): 21's x 3 - bar
Leg Press: 3x15 - 100kg
Smith Lunge: 8 each x 3 - bar
Bosu Lunge: 8 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 3x15 - 10kg
Stairmaster: 1min fast(9)+single + 1min slow(6)+doubles x2+1min fast(9)

A good leg WO, knackered.


Foodage:
PreWO: 23g oats+5g honey+shake(10am)
1L water

PostWO: shake+20g maltodextrin(11.30am)
1000g vit C + glutamine
Breakii: 46g oats+10g honey+shake(1pm)
1L water

Dinner: chicken breast+thigh BBQ+rice+salad
PM Meal: homemade humus+veggies

xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)