Never Give Up NEW PICS on p.311

Well thought I'd start my own journal in hope it will make me see the error of my eating ways and stop me next time I pick up a chocolate...
Current stats: Female, 5'4", 9 stone 7lbs, BMI 23.9 (I think)
Want to get down to 9 stone eventually and compete at NPA Southern Qualifier next year Trained Figure category. I used to train as a Strongwoman and getting back into cardio again kills me as I'm a smoker...

Will start with last night's training at home:

Lunges 3 x 10 reps @ 10kg each hand
Single Leg kicks while kneeling 3 x 10reps
Leg lifts whilst lying 3 x 10reps
Stiff leg DL 3 X 10 reps @ 10kg each hand

My butt canes today!

Onto today's planned/so far eating...
7am 50g oats, 200ml semi skimmed milk, scoop whey
10.30am 100g cottage cheese and 5 chocolate and toffee sweets...
1.30pm 100g prawns, 25g wholemeal pasta, 25g mushrooms, 25g sweetcorn, tsp sweet
chilli sauce
4.30pm 100g melon, 100g cottage cheese (probably more sweeties...)
7pm 125g Healthy Living fish fillet in breadcrumbs, salad with tbs sweet chilli sauce,
50g brocolli

Here's hoping now I've thought about it I stick to it... Will keep you posted!

ORIGINAL: flick161


Here's hoping now I've thought about it I stick to it... Will keep you posted!

having a journal will help you stick with it, its a great motivational tool! whats the rest of your workout program look like? my only advice on what youve posted is to maybe add a small meal closer to bed time, your evening meal being at 7 and next meal being at 7 in morning, 12 hours is a long time for the body to go without food, maybe have some cottage cheese and salad just before bed?

good luck!

my journal, come say hello - I need all the help I can get! 
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sorry, duplicate

my journal, come say hello - I need all the help I can get! 
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Well last night didn't quite go to plan unsurprisingly...

7pm: 125g fish fillet with 100g brocolli, and side salad with sweet chilli sauce
8pm: 1/2 mini pizza aplit with other half
9pm: bag of malteasers

Then wine and vodka as I went out... Then chicken burger with hash brown on the way home

And worst of all, I watched my other half do a workout but it was so cold in our house I just sat in bed and watched and didn't join in...

Nevermind, I'll shame myself into getting there. Lunch and dinner out today could be interesting but at elast I've got kickboxing tomorrow Will post pics soon

we all have the odd "cheat" meal every now and then just make sure it doesnt happen very often and it'll be fine, i got very quilty at myself this weekend as i had a KFC, you just got to forget about it and get on with it!


my gym is in the garage at home and also very cold and not always very inticing! best thing i did was buy a little electric radiator, plug it in for 10 mins before your gonna workout, makes it much easier!

have fun kicking and boxing

my journal, come say hello - I need all the help I can get! 
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Well the weekend wasn't great, I couldn't even tell you what I ate because I was out so much drinking and just grabbing random things as I could...

I did train at the gym on Saturday though and did the following:

X-Trainer warm up 6 mins

Leg Extensions 3 x 10 @ 25kgs

Leg Press 1 x 10 @ 80kgs
2 x 10 @ 90kgs

Squats 1 x 10 @ 30kgs
1 x 10 @ 35kgs
1 x 10 @ 40kgs

Adductor Machine 3 x 10 @ 25kgs

Ab cruches on a machine 3 x 10 @ 35kgs

Bike low resistance 77rpm for 20mins
It was a great workout and my legs still feel tried today!

Then yesterday I ate:
7am 1/2 bowl of frosted wheats with skimmed milk (I was hungover!!)
9am 3 egg whites and one yolk with 25g Healthy Living cheese and 2 mushrooms
11am 50g brie (oops!)
3pm small sweet potato with 100g tuna and 25g sweetcorn
7.30pm home made lasagne with 50g salad

Lasagne made from 250g lean mince, 100g onions, 3 garlic cloves 200g pasta, 100g pasta sauce, 50g mushrooms, 50g Healthy Living cheese, 100g cottage cheese. Tasted yum and I bet it's content is quite good if I work it out. That made six servings so got some for lunch today with some kidney beans.

May work out tonight, we'll see, I've got plenty of time to so why not! Not beating myself up over what I eat, am starting to think it's inevitable to eat slightly less healthily in the winter and that once it warms up a few degrees I'll rediscover my motivation so as long as I don't get out of hand in the meantime all will be ok!

Yesterday was the first day I didn't eat any munchies at work, I'm very pleased with myself¦

Diet looked like the following:
7.30am Omelette with 4 egg whites and ½ yolk, 25g Healthy Living Cheese

1.30pm 150g Lasagne (see above post) with 50g kidney beans

4.30pm 50g Strawberries, 150g low fat toffee yogurt (won't be doing the latter again as it contained 24g sugar yuk!)

6.30pm 125g fish fillet in breadcrumbs, 50g broccoli, 50g salad, tsb sweet chilli sauce

8.30pm (oops!) 50g brie with 50g plain tortilla chips…

Didn't do any formal exercise but I did do about 30mins walking at a good pace at lunch as I was trying to find a bank!
Cheese is my downfall. But on a good note I can see my desire for the gym slowly starting to return...

I lost a pound in weight!! Now 9st6lbs

Fell off the wagon a bit as a result, I blame the fact I had conselling yesterday...

7.30am 50g Poridge oats, 200ml skimmed milk, scoop whey powder

11.30am 75g strawberries

1.30pm 1 serving lasagne (see above), 25g kidney beans

4pm 25g monkey nuts

6pm 3 egg whites and 1 yolk Omelette with 25g Healthy Living Cheese, 50g mushrooms cooked in 8 squirts spray oil, 2 Healthy Living Sausages

9.30pm 2 double chocolate chip cookies

I tried to fight it and would have been better off with malteasers but I couldn't. But I went two days without choc which is an improvement...

Again, no exercise but a 30min walk into town

Did an hour’s kickboxing on Saturday morning but had a rubbish day’s eating plus alcohol in the evening.

Sunday was a much better day
10.00 3 egg white omelette with 2 low fat sausages and 25g mushrooms cooked in spray
oil.
12.00 gym session see below
14.30 100g cottage cheese
16.00 2 low fat sausages grilled with 25g wholewheat pasta, 1 green pepper, 1 onion,
2tbs pasta sauce, 25g kidney beans
20.00 100g chicken breast, 25g onion, 25g brown rice, 100g tinned tomatoes, ¼ jar of
curry sauce

Gym session
Shoulder Press
1x10 6kgs each hand
2x10 7kgs each hand

Clean and Press
2x10 20kg bar

Front raises
3x10 4kgs each hand

Rear Delt Raises
3x10 4kgs each hand

Tricep supersets on cable pulley pushdown and overhead
2x10 6.25kgs

10mins cycling @ 80rpm level 4

Yesterday was a very strange day indeed… I was clean in my eating apart from two very deliberate slip-up’s and I even did my second full workout in two days which is more than I’ve done in months!

So here’s how it went…

07.30
3 egg whites, ½ yolk, 50g extra light cream cheese, slice wholemeal toast

11.00
serving of chocolate cake

13.30
2 ½ fat sausages, 25g pasta, 25g kidney beans, onion, mushrooms, peppers, 2tbs pasta sauce

16.30
serving of chocolate cake

18.00
workout (see below)

19.00
100g cottage cheese

20.00
Enchiladas made with 1½ fajitas, 125g chicken, ½ onion, ½ sachet of spice mix, ½ sachet of tomato sauce, 75g low fat cheese with 25g mushrooms on the side

Workout –Hams/Glutes & Abs
3x10 Static Lunges with 8kgs each side
3x15 Single Leg kicks kneeling
3x12 Leg Lifts Adduction
3x12 Stiff leg Deallifts with 8kgs each side
3x10 Oblique leans with 8kgs (where’s my vocab gone today I can’t remember any names of exercises!)

But do feel like my normal self once again which is great...

Getting better, bad habits are now starting to die down luckily…

07.30
2 slices of marmite on wholemeal toast with 100g strawberry yogurt, 25g strawberries, 1 scoop protein

11.30
100g cottage cheese

13.45
125g prawns, 25g rice, 25g peppers, 25g mushrooms, tbsp sweet chilli sauce

15.30
2 cookies –oops…

18.00
Workout no time for protein after gahhh!!!!

19.50
Protein shake with 200ml skimmed milk, 1 scoop whey

20.30
125g chicken, 75g broccoli, 100g cottage cheese

WORKOUT
3x12 Bent over dumbell rows with 10kgs each side
3x10 Upright dumbell rows with 10kgs each side
3x12 Bicep curls with 8kgs each side (really struggled on last set normally only do 5kgs each side)
3x15 Leg Raises
15 minute walk

Also did a 30minute, fast-paced walk through town at lunch time so am rather pleased with my progress even when my other half came home laden with pizzas, wine and Baileys!


[image]local://upfiles/14794/CEB47AEB2ED94210A2FBFA515F36940A.jpg[/image]

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Sorry I haven't been on here much recently, I totally let go and had nothing to report except I did NABBA Novice Toned Figure in November but shouldn't have as I wasn't ready...
Still we live and learn and it's really given me some perspective as to what I need to do to acheive my goals...



So here's yesterday's workout:
Rowing machine 75% power for 3 mins warm up
Lat Pull downs
1x25kgs 10 reps
1x35kgs 10 reps
1x35kgs 8 reps

Deadlifts
3x40kgs 10 reps

T-Bar Rows
1x10kgs 10 reps
2x15kgs 10 reps

Hyperextensions
2x10kgs 15 reps

Seated Barbell Curls
1x7.5kgs 10 reps (pathetic)
2x15kgs 10 reps

High Pulley Curls
3x15kgs each side 10 reps

20 mins cycling, low intensity, 72rpm

I also measured my Bodyfat this weekend, which currently stands at 23.1. Want to get it down to 14 for next July in time for NPA contest.
Really happy with my back workout yesterday, it’s the first time I’ve really worked hard on my back for ages and it felt GREAT! Training partner’s hamstrings are dying today from deadlifting tee hee….


[image]local://upfiles/14794/377224EE70594EA8B152804301352024.jpg[/image]

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good to see you posting again, good luck!

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YESTERDAY...
Elliptical walker 3mins

Leg Extensions
1x15kgs 10 reps
1x25kgs 10 reps
2x30kgs 10 reps

Leg press
1x100kgs 10 reps
2x120kgs 10 reps
1x140kgs 10 reps (ouch!)

Squats
1x30kgs 10 reps
1x40kgs 10 reps
1x45kgs 10reps

Standing Calf Raises
1x100kgs 10 reps
1x130kgs 10 reps

Push down Abs machine
3x35kgs 10 reps

Hanging Leg Raises
2x10reps (these hurt!)

Lying Leg Raises
2x10 reps

CARDIO
Stepper Level 5 increasing difficulty 12 mins
Cycle Fat Loss Mode 10 mins

Eating was good yesterday too my meals were as such:
07.00 Omelette with low fat cream cheese and mushrooms
10.30 100g Cottage cheese
13.00 100g chicken, peppers, onions, mushrooms, 100g kidney beans
15.00 50g melon
17.00 Protein shake 200ml milk 1 scoop whey
WORKOUT
19.30 100G cottage cheese
20.00 mix veg & chicken pie self made with bisquix mix, 100g broccoli
21.00 glass of wine (my only failing) and rice cake

Really hit the gym hard and am very proud of myself!! Haven’t worked out like that for ages, it’s my second good session this week infact!


[image]local://upfiles/14794/8F7470C61B6D41F3A57DD193988CCF9C.jpg[/image]

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FRIDAY 15/12
A good eating day all in all.
Kickboxing 12.30-13.30 including fitness

Gym 15.30-17.00:
Barbell Bench Press
1x20kgs 10 reps
1x25kgs 10 reps
2x27.5kgs 10 reps

Pec Dec
1x15kgs 10 reps
2x20kgs 10 reps
1x25kgs 10 reps

Incline Bench Press
3x20kgs 10,8,6 reps (couldn’t physically squeeze out anymore!)

Woodchops
1x15kgs 10 reps
2x20kgs 10 reps
1x30kgs 10 reps

Side Bends
3x12kgs 10 reps each side

SATURDAY 16/12
Kickboxing 10.40-11.40
Was going to do a gym session but was too aching from everything else!

SUNDAY
OFF and Cheat Day

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MONDAY
My calf finally stopped hurting so I thought I'd crack on with Hamstrings today

Cardio warm-up 3 mins cycling
Stretching

Lunges
4x 7kgs each side 20 reps

Stiff Leg Deadlifts
1x 20kgs 10 reps
1x 25kgs 10 reps
1x 27.5kgs 10 reps

Lying Leg Curl
1x 25kgs 10 reps
1x 30kgs 10 reps
1x 35kgs 8 reps

Leg Abduction (because I was waiting for the bench!)
1x 25kgs 10 reps
1x 30kgs 10 reps

Step Ups with a Barbell
3 x 20kgs 10 reps

Stepper
Level 4 10 mins

Cycling
Fat Burn mode 10 mins

My eating was atrocious yesterday with a bag of malteasers and whole bag of Nachos added into my non-planned eating but I'm not worrying too much until after christmas... Just pleased to be really getting into my workouts at last!

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Hey good luck flick and keep at it, curious as to why pic 3 is titled yuk??

best of luck with the dieting, I'm sure the longer you stay at it the more it will develop into a habit

zlaty it was taken from behind and I never realised I had such a large butt!!!

Anyway, had a huge blowout over Christmas, I was away Snowboarding but am ready to get back on it. Although competing in April seems like a daunting prospect. I have a stone to lose as I'm currently 10 stone yikes!

Tuesday's training:

Shoulder Press on machine
5kgs each side 10 reps
7.5kgs each side 10 reps, 2 sets

Incline Dumbell Press
7.5kgs each side 10 reps
10kgs each side 10 reps
11kgs each side 7 reps
(Why am I pressing less on a machine?)

Front Raises on a Cable machine
15kgs 10 reps, 3 sets

Rear Delt Raises
5kgs each side 10 reps, 3 sets

Side raises on a cable machine
5kgs each side 10 reps, 3 sets

Dips
10 reps, 3 sets

Rope Pulldowns
20 kgs 10 reps, 2 sets
25kgs 10 reps

Eating wasn't great, I gorged on Stilton cheese but at least I got plenty of protein inside me... My problem is, despite being strong, the muscle just isn't there and doesn't come out, don't know what I'm doing wrong, I want to get BIG...

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Good luck with it Flick

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: flick161

zlaty it was taken from behind and I never realised I had such a large butt!!!

Ok we will agree to disagree, however if I whacked up a shot of my glutes it would have you all cringing.

Xmas is a good time to let it go, unfortunately Today 3rd of Jan is my day of picking up the pieces, I started early morning cardio, cutting and a new routine (devised with a friend, he came in runner up for Mr scotland, so I am believing his promise that the routine will work)

Good luck with the up and coming april event.

Also with regard to you wanting to get BIG, you are going to have to be ready to put on some extra poundage of the wobbly kind if you want to also increase muscle size

WEDNESDAY'S TRAINING

Walking Lunges
7kgs each hand 10 reps 4 sets

Stiff Leg Deadlift
30kgs 10 reps
35kgs 10 reps 2 sets

Step Up's
20kgs 10 reps 3 sets

Standing Single leg Hamstring Curl
10kgs each leg 10 reps 2 sets

Cycle ride 20 mins Fat Burning Level

Eating
07.30 4 egg whites, 1 yolk, 30g low fat cream cheese

11.00 100g cottage cheese

13.45 100 g tuna, 50g salad, tbsp mayonnaise

16.30 50g melon, 100g cottage cheese

tonight:
19.00 protein shake, 100g chicken

22.00 100g cottage cheese

It's all a bit of a rush but I'm getting there!

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Everything hurts! I have a choice of training back or chest tonight -any advice?
This week so far has been Shoulders, Hams in that order...

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ORIGINAL: flick161

Everything hurts! I have a choice of training back or chest tonight -any advice?
This week so far has been Shoulders, Hams in that order...

You could always play "Everybody hurts" by REM.
Also, maybe do back as there is less shoulder involvement than chest?
Or will this just be spreading the pain across a wider area.
Not helping much am I?



jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Think I'm gonna go for back. Chest is for a day when I really can't be ars** as it's a quick workout as my chest develops v.quickly...
Ta for the er... help

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THURSDAY'S WORKOUT AND EATING

My first clean day foodwise which I'm very proud of. And only two cigarettes too! Can anyone briefly comment on my diet, as I think it's ok today

07.30 4 egg whites, 1/2 yolk, 30g extra light cream cheese
10.30 100g cottage cheese
12.30 125g tuna in brine, 25g mushrooms
14.00 100g chicken, 100g chilli kidney beans, 50g peppers and mushrooms
17.00 100g cottage cheese, 100g melon
19.45 (post workout) 200ml skimmed milk, 1 scoop whey
20.45 2 egg whites made into omelette strips, 100g mixed veg, 100g chicken, 25g tinned tomatoes, chilli
22.00 diet coke


WORKOUT

Lat Pull Downs to Chest
20kgs 10 reps
30kgs 10reps
35kgs 10reps

T-Bar Row
15kgs 10 reps
20kgs 10 reps, 2 sets

Hyperextensions
5kgs 10 reps, 2 sets

Cable High Pulley Curls
15kgs each hand 10 reps
20kgs each hand 7 reps
15kgs each hand 10 reps

Dumbell Hammer Curls
6kgs each hand 10 reps
7kgs each hand 10 reps (record!)

20 mins Cycle Fat Burn mode
5 mins Cross Trainer -all out

I was shattered by the end of the day!

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Had teh day off training yestersday but here's my eating:

07.00 3 egg white, 1/2 yolk, 30g extra light cream cheese, 1 slice brown toast
11.00 125g cottage cheese
14.00 100g chicken seasoned with cajun, 25g mushrooms, 100g kidney beans
16.30 100g prawns with garlic paste, 25g brown rice, 100g melon
19.00 100g chicken, 50g broccolli, 100g cottage cheese
21.00 50g stilton and 3 pringles (oops!)

Today SATURDAY

Kickboxing 1 hour 10.30-11.30 (counted this as my cardio)
14.00 Workout

Bench Press with Barbell
20kgs 15 reps
30kgs 8 reps
32.5kgs 7 reps

Incline Bench Press with Barbell
20kgs 10 reps
22.5kgs 10 reps, 2 sets

Pec Dec
20kgs 10 reps
25kgs 8 reps (maxed out)
20kgs 10 reps

Woodchops
15kgs 10 reps
20kgs 10 reps
25kgs 10 reps

Side Bends
7kgs each hand 10 reps
10kgs each hand 10 reps
12.5kgs each hand 10 reps

Incline Sit ups
5kgs, 10 reps, 3 sets

Push down sit ups for lower abs
40kgs, 10 reps, 2 sets

I'm exhausted and off home! Will post my eating tomorrow but all is clean so far

My Blog!
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Eating over the weekend has all gone to plan except for an unexpected glass of wine on Saturday night... We all have slip-up's I guess...

SUNDAY

Leg Extensions
15kgs 12 reps warm up
25kgs 10 reps
30kgs 10 reps, 2 sets

Leg press
100kgs 10 reps
130kgs 10 reps
140kgs 10 reps
150kgs 10 reps

Squats
20kgs 15 reps warm up
40kgs 10 reps
50kgs 10 reps

Cycle 10 mins Fat Burn mode
1 hour walk along seafront post workout

Wanted to do Hack Squats this week but gym closes at 2pm and I didn't get along there in time. DEFINITELY next weekend

As I'm Kickboxing this Thurs and going to London on Saturday I've decided to move my weights to tonight instead of having cardio only night and then I'll account for this by the lack of workout on Saturday.
All in all I'm really happy, if a little tired at the moment! It's weigh-in day later, I was 9stone 12lbs last week so I'll keep you posted.

My Blog!
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MONDAY'S TRAINING AND EATING

07.30 4 egg whites, 1/2 yolk, 30g extra light cream cheese, slice brown bread
11.00 100g cottage cheese
13.20 100g chicken cooked with cajun, mushrooms, onions
16.20 Dorian Yates XS-Pro Bar HIGHLY RECOMMENDED-YUM!
WORKOUT SEE BELOW
19.45 Protein shake: 200ml skimmed milk, scoop whey
20.30 125g chicken, 100g broccolli, 100g cottage cheese, teaspoon L-Carnitine

Plus about 3 litres of water and 4 cups of tea during the day

Clean and Press
20kgs 10 reps, 2 sets
25kgs 10 reps

Incline Dumbell Press
7kgs 10 reps each hand
8kgs 10 reps each hand
9kgs 10 reps each hand (not sure if this was as good as last weeks...)

Front Cable Raise
15kgs 10 reps
20kgs 10 reps
15kgs 10 reps

Side Dumbell Raise
6kgs 10 reps, 3 sets

Seated Tricep Pushdowns behind
35kgs 10 reps
45kgs 10 reps, 2 sets

Lying Dumbell Tricep Extensions
7kgs 10 reps, 2 sets

Stepper 12 mins, Level 5
Cycle 20 mins Fat Burn mode (yay me!)

If I do want to gain some muscle mass do I need to cut my reps down from 10 to 6-8 and increase the weight?

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Lost a pound this week. Weight now 9st 11lbs
Considering how hard I worked and how heavy I lifted, I'm quite disappointed...
Only another 11 to go then before April 21st...

My Blog!
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No workout yesterday just an ok day of eating...

TUESDAY
07.30 4 egg whites, 1/2 yolk, 30g cream cheese, 1 slice brown bread
11.00 125g cottage cheese
13.00 100g chicken, 25g brown rice
15.00 1 chocolate biscuit (got angry at customer...)
16.00 100g melon, 100g chicken
18.30 150g lean mince, 25g kidney beans, 25g tomatoes, mushrooms, chilli seeds
20.30 glass rosé
21.00 1 vodka lemonade and lime
22.30 100g cottage cheese (when I got home from pub quiz...)

So not a great day but today's been fine so far and I've got gym again tonight. Hamstrings gah!

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WEDNESDAY
Lunges
5kgs each hand 20 reps warm up
8kgs each hand 20 reps, 3 sets

Stiff Leg Deadlifts
30kgs 10 reps
40kgs 10 reps, 2 sets

Lying Hamstring Curls
30kgs 10 reps
25kgs 8 reps, 2 sets (felt so weak!)

Step Ups with Dumbells
10kgs each hand 10 reps, 3 sets

Ab Push downs
40kgs 10 reps
45kgs 10 reps, 2 sets

Crunches
10 reps, 4 sets

Cycle, 24 mins Fat Burn
Stepper 12 mins

07.30 30g porridge oats, 200ml skimmed milk, scoop whey
11.30 100g chicken with onion and mushroom
14.00 150g lean mince with 50g kidney beans, 25g tinned tomatoes, mushrooms, peppers
17.00 100g melon
18.00 200ml skimmed milk, 1 scoop whey, strawberry crusha
20.00 same as above
20.30 100g chicken, 1 egg white in strips, 1 yellow pepper, 100g mixed veg

A great day eating and exercising! Very pleased with myself but upset my legs don’t ache this morning! Why can’t I do hamstring curls? I used to be really good at them!

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No-one can do hamstring curls!!
Don't worry about it.
If you can do 10 reps at 30kg you are beating most of the blokes in my gym.
errrrr including me most probably



jedi

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

That's reassuring to know I guess...

I just worry that for Hams I'm doing a lot to stretch them out as such with SLDL and Lunges, but will these exercises actually build muscle?

My Blog!
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THURSDAY

No gym today, just Kickboxing

07.30 30g Porridge Oats, 200ml skimmed milk, scoop whey
11.00 50g prawns, 50g tuna
14.00 100g chicken, 25g tomatoes, Cajun, mushrooms, onions
17.00 50g prawns, 50g tuna, 100g melon
19.00 3 Healthy Living Sausages (= 210 calories, 21g protein, 15g carbs, 9g fat)
19.30 Kickboxing 1 hour pad work and fitness
21.00 1 scoop whey protein isolate, 200ml skimmed milk

The sausages weren’t to plan, I just suddenly got v.hungry before training… Do you think an hour’s Kickboxing counts as a Cardio session?

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I would think that the kickboxing would count as HIIT, so I would say that it is cardio.
I always count Rugby training as cardio as I am breathing out of my @rse (excuse the French) by the time I am finished.

Mind you my coach won't accept that I am no longer a winger, and me at 5'11" and 14stone 8lbs is expected to carry out the same task of the other 3 wingers who all way less than 12 stone << Pick the most appropriate face

You just remind me exactly why I don't like rugby... My other half loves it and I'm not a fan to say the least...

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Does he play (if so what position?) or does he prefer just to watch?

Don't ask me I'm very pleased that I have absolutely NO IDEA... At the back somewhere I think...
Everytime I go I just read the paper, it's amazing how long Sunday Supplements last...

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FRIDAY'S TRAINING

Can't remember what I ate now but I know I had a totally clean day...

LAT PULL DOWNS
30kgs 10 reps
35kgs 10 reps
40kgs 10reps (PB!)

DEADLIFT
40kgs 10 reps
50kgs 10 reps
55kgs 8 reps

T-BAR ROW
20kgs 10 reps, 3 sets

HYPEREXTENSIONS
5kgs, 10 reps, 3 sets

DB CURLS
6kgs each hand 10 reps
7kgs each hand 10 reps
8kgs each hand 10 reps

HIGH PULLEY CURLS
15kgs 10 reps, 3 sets

AB PUSH DOWNS
40kgs 10 reps
45kgs 10 reps, 2 sets

CRUNCHES
10 reps, 4 sets

CARDIO
Stepper 12 mins
Cycle 20 mins

Will post Sunday's workout in a sec

My Blog!
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SATURDAY
Day Off
Eating:
07.00 4 egg whites, 1/2 yolk, 30g extra light cottage cheese, 100g cottage cheese
10.15 Dorian Yates Caramel Crisp protein bar
15.00 Dorian Yates Caramle Crisp protein bar
19.00 100g Chicken, 50g musrooms 75g salad, 25g quark

(Not a great day foodwise as I was shopping in London with a friend, so did a good solid four hours of walking at least)

SUNDAY CHEAT MEAL DAY -YAY!
08.30 4 egg whites, 1/2 yolk, 30g extra light cream cheese
WORKOUT SEE BELOW
12.30 scoop Whey Isolate, 200ml skimmed milk, drop crusha
14.00 150g Gnocchi, 75g blue stilton, 150ml of 1/2 fat crème fraiche, 25g Parmesan (made into a sauce for the Gnocchi), 50g salad
18.30 100g chicken cooked in cajun, 150g cottage cheese
20.00-22.00 2 diet cokes

Warm up Cycle 3 mins Level 7

LEG EXTENSIONS
20kgs 10 reps
30kgs 10 reps, 2 sets
35kgs 10 reps

LEG PRESS
50kgs 20 reps, 5 sets (what does everyone think of this as it's the first time I've tried it....)

HACK SQUAT
15kgs 10 reps
20kgs 10 reps, 2 sets

WOODCHOPS
15kgs 10 reps
25kgs 10 reps, 2 sets

SIDE BENDS
10kgs 10 reps
12.5 kgs 10 reps, 2 sets

SIDE CRUNCHES
10 reps 4 sets

CARDIO
Stairclimber 20kgs plates, 10 mins, Fat Loss Plus mode
Cross Trainer 3 mins
Cycle 17 mins, Fat Burn mode

Not a bad day, the carbs were yummy but left me feeling extremely tired... Weigh-in day today -eek!

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