Never Give Up NEW PICS on p.311

I'm not surprised you're not staying up late - dieting takes it out of you!!!

Today trained Legs at Poole whilst Carl had Eastbourne interview:
SMITH MACHINE FRONT SQUAT
10kgs 20 reps
20kgs 12 reps
30kgs 12 reps
40kgs 8 reps

HACK SQUAT
20kgs 20 reps
30kgs 20 reps
40kgs 20 reps
60kgs 14 reps

SEATED LEG PRESS
65kgs 20 reps
80kgs 12 reps, 4 sets

LYING LEG CURL
25kgs 15 reps
30kgs 12 reps
40kgs 12 reps

LEG EXTENSION
45kgs 15 reps
50kgs 10 reps
60kgs 6 reps WOOP!!!

Then did some stretching and roller work - splits are coming along nicely now... :-)

Also just done my measurements, have gained half an inch in my biceps since November YAY!

its all going well in here, half an inch on the bicep, well done

Nice one on the biceps (I'm jealous)

My triceps still ache! I presume from the dips which I don't normally do...

Yes, pleased about the biceps, I've worked my lil butt off with them. I want peaks in my biceps like Sarah Meek, I wouldn't say no to Shoulders like Caz' either...

Today is rest day from gym but tonight I'm off to gymnastics for the first time in ages, found a class in Hilsea :-)

Hope you enjoy your new gymnastics class

*sorry
Am very immature.

Ofcourse, it always helps when you can spell MENSTRUAL... ;-)

Gymnastics last night was good - but tough
Did a warm up, then lots of floor drills, then vaulting, then finally got 45mins free time which was plenty enough!
I whited out twice during the whole thing, am thinking it was because I was wearing wrist wraps for support and that blood was rushing to my head and hands... :-/
Was useful, and I'll definitely go again, I decided I'd like to walk on my hands, and eventually piroutte on them if I ever get that good. Tumbling I'm thinking, is out for me...

Weight this morning bang on 63kg, despite slip up on Weds with peanut butter and hot chocolate powder (yes I'm wierd...)

Trained this a.m. with Carl, Chest. Did JH forum 40kg Bench press challenge for reps, video here
http://www.youtube.com/watch?v=8YYSMpT4qtQ
 
FLAT BB BENCH
20kgs 15 reps (warm up)
30kgs 10 reps
40kgs 19 reps
50kgs 8 reps
40kgs 8 reps
 
PEC DEC
17.5kgs 12 reps
22.5kgs 12 reps
25kgs 8 reps
 
DECLINE DB BENCH PRESS
10kgs db 12 reps, 2 sets
12.5kgs 10 reps
 
Wasn't sure what else to do and Chest did feel exhausted...

While I'm at it, I may as well post these... I took some pics back in January, where I was at a state where I was ASHAMED of myself  the second pic is me being just about comfortable with myself now...  Would still like that extra kilo off, but not starting cardio to get to it so we'll see...
 
Anyone who's having a bad day - these are guarunteed to make you feel better!

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flick161

Ofcourse, it always helps when you can spell MENSTRUAL... ;-)

Those pesky Americans and their craaazy spelling ideas have made me look fick.
I can too spell menstewerall....menstural....Montreal...etc etc


Great vid that, seriously.
It's a shame you can't frame vids and put them on your wall as that one deserves displaying.
Not so much for the lifting (which was v. good) but more for the happy smiley face
Looks like your recent changes are paying dividends

I prefer training with Carl - it makes me smile and actually enjoy my workouts... The biggest lull of today's workout was that he hit 60kgs before me :-( It's been the bane of my life for months now!

Love the difference if you expression on the pics. Looks like a nice starting point where you are at now. I reckon 60kg bench is definitely within your reach. When you are going for it just keep the reps down to 5's and 3' before hand so as not to knacker yourself out, then just do singles. Easy doable!

flick161

...he hit 60kgs before me :-( It's been the bane of my life for months now!

You've got 60kgs in you for sure
...are you sure he's not pressing down on the bar
If you go here;

clicky

and put in a very conservative 10 reps at 45 then it is already predicting your 1rep max. at 60. I know they are not that accurate but you just did 20reps at 40 and would probably get way more than 10 at 45.

I bet it's just a mental block now. I would do a few sets warming up on the bar and then proceed directly to 60kg (do not pass GO, do not collect £200).
I bet you'll surprise yourself.

LOL@ Tan - hadn't thought of that! I wasn't happy in either, and as I said, fatter than I thought I was in the second set too :-( I need to get 'em up here so I can stop living in denial that I look 'ok'... :-/

The 60kgs is a funny one... It takes me a long time for my chest to get warmed up which is th problem... I WILL get there! I used to do 60kgs easy in my strongwoman days... GRRR!

I still think you look good in your before photo but as Tan says the expression says it all LOL!! Good transformation though, well done

Fanks Kitster, all I need now is a tan to stop glowing in the dark!

Saturday trained back with Carl at Pompey gym
 
DEADLIFT
20kgs 20 reps
40kgs 12 reps
50kgs 12 reps
70kgs 6 reps
 
Carl then did a wierd seated row he'd set up of a cable machine but I din't like it so sat it out and pushed him through his.
 
UPRIGHT CABLE ROW
15kgs 12 reps
20kgs 12 reps
25kgs 12 reps
35kgs 10 reps
30kgs 6 reps, 25kgs 6 reps, 20kgs 6 reps, 10kgs 12 reps
 
SWISS BALL BACK EXTENSION
12 reps, 3 sets
 
Am SURE I did something else, I just can't remember what...
 
Then went to Cheetahs for a CNP Nutrition seminar. Sarah Bridges, Ernie Taylor and Kerry Kayes were there. It was really interesting, I asked stuff about Ketone diets, about sweetners in the diet, and about cooking with protein powders, amongst other questions I had.
 
Yesterday I chilled out for Mum's day with mum in Brighton. Cheat meal kinda went a bit wrong, day's eating actually went like this...
07.30 2 croissants with jam and marg
dog walk
12.00 100g Chicken, 40g wild rice, oil
13.00 choc cakes yum!
17.00 100g Chicken, Lindt choc eggs
20.30 Pizza Hut takeaway...
 
This week Carl is working away in Camberley, I'm joining him on Thursday and going to uni to do some catch up stuff.

What reply did you get about cooking with protein powders?

Pro-pep is UNDENATURED protein, therefore it shouldn't be used for cooking as you will denature it. Even in porridge it should be sprinkled on after the porridge is cooked.

All other brands of protein are already denatured (i.e. they've gone through a second process to form them) therefore you can use them in cooking but the protein is already poorer in quality.

Temperature for denaturation to occur is 58 degrees C.
Straight from the horse's mouth!

That was what I suspected. I have been having porridge but premixing the propep as a paste and adding that once the oats are cooked but good news on the others though as that means they could be used in making protein cakes etc!!

Your looking really great Flick, keep going with it,