Kels Journal - NABBA West completed! (pics 124) Finals here I come!!

Just popped in to say good work so far. Will be keeping an eye seeing how those squats progress!

I'm gonna have to up my effort a bit!

OH MYYYYYYY GOD!!!!!!!

Kels...I did a blunder!!!!  I'm sooo sorry....I didn't mean 100k bench press....what a twonk!!!!...I meant leg press!!! which is not so fantastci compared to what you're doing....but it was a first for me and it was your post that made me put the effort in...so THANK YOU....I'm now trying to to redouble my efforts...I think cos i don't have anyone to train with I'm not pushing myself as hard as I think I am.....altho it seems as if i am...I don't take the easy options.....sorry for mistake.....durrrr....my actual bench press at the most is 35kgs with a barbell.....durrrrrrr.....Kels, you are a strong lady and you have guts!....I'm glad you are here on this site..and the people who mock you?...slough 'em off like dead wood missis...you don't need 'em in your life..surround yourself with people who help and support you and keep you heading to wherever you wanna be...and if for now that is here on MT  then GREAT!!!!! staaaaaaaaay.....I can't add advice on, errrrm...eeek...errrrm..well, anything at all really, buI can give you moral supprt and my enthusiasm and a myriad of numpty comments by the bucketload!!!!(my speciality)...so there!!!...and don't make me go all serious again!...cos I'm not doing it!!!! humph!!!.....

hey were in this all together!!  I'm just overwhelmed with so much encouragement I feel like its team MT!! Training Back and tris later will report in with progress...xx

Well a bit of a hectic day but managed to stay on track with diet.  I'm going to post my diet on the diet forum to get some opinions - i'll try and do that this week.  Dog had to go to vets he's getting on a bit old now and has a poorly eye.
 
Had to change around the exercises I wanted to do as the gym was quite busy so here are the back and tris exercises I did:
 
Assisted Pullups
Set 1: 40K 12 reps
Set 2: 30K 8 reps
Set 3: 30K 8 reps
 
...felt frustrated as really found these hard to do.  I tried not to swing and to do these to good form.
 
Lat Pulldown
Set 1: 30K 12reps
Set 2: 40K 8reps
Set 3: 35K 8reps then dropped weight to 25K managed 8 more reps
 
Single Arm db row
Set 1: 12ks 12reps
Set 2: 15Ks 12reps
Set 3: 17.5Ks 10reps
 
Back extensions on gym ball
3 sets of 10reps
 
 
Tricep Pushdowns (straight bar)
Set 1: 36K 15reps
Set 2: 45K 12reps
Set 3: 55K 10reps
Set 4: 55K 8reps dropped to 36K for 6reps
 
Rope Pullovers
Set 1: 32K 15reps
Set 2: 41K 12reps
Set 3: 45K 10 reps dropped to 27K for 10reps
 
Reverse Pushdowns
Set 1: 23K 12 reps
Set 2: 27K 10reps
Set 3: 27K 10reps
 
Felt  disapointed with back work out but pleased with form. Tricep exercises were real good one of the lads joined in with me so we pushed each other just a little bit!
 
I finished off with 15mins on X-Trainer and 10mins on treadmill - hill walk.
 
Off to walk the dogs now...Weds will be shoulders and Friday Legs so might do chest today or Sunday - what do you think? x
 
 

In my expert opinion Kels you NEED TO TRY MUCH HARDER THAN THIS!!!!

lololololol....KIDDDIIIIIIING!!!!!....I dunno.....sounds great to me! I've just managed to get up/down? to 25kg on the pull ups thing, which is a goal of mine, ya know to do a pull up unassisted....waiting for that day to come....lol......all sounds good kels...have a hug!...(())...ermmm I think that's a hug?...lol....have a great day and hugs to the furry creature too...x

Thanks hun!! Which female BB mags u reading?  x

Hey there...well don't laugh cos I have heard people slagging off this magazine saying its plop...but I found it helped me when I had noone to ask for help....it's called Oxygen and its' american  (sorry for the advertising..but I was asked)....some of it I do ignore and there a whole load of ads in there that I think maybe shouln't be but for me it was helpful...I've made a ring binder of the piccies of the exc. to remind me what I was supposed to be doing, and diagrams of the muscles...ahem...I'm still figuring out which muscle goes where tho' in some cases....I also go and read some of the mens mags at lunchtime in smiths (like some ole pervert!)....ya know, just to try and learn...maybe I read too much tho' and get lost in the amount of info available...that's why I like it here, cos I get straight answers from people who know stuff....and that includes you Kels!...you know stuff or you wouldn't be doing what you're doing that's for sure...........keep going...for you, for me and anyone else reading this!!!..great work!!!!

No, I think that's one of the better mags?
xx

hififi


No, I think that's one of the better mags?
xx

Thanks...by the way, I didn't mean slagging off on this site.....elsewhere.....now I don't feel quite like a numpty...ta.....

I've read a few of the Oxygen mags and found some of the info really good. Don't forget us females are quite limited on whats out there.  I used to get Body fitness but they seem to have stopped doing articles on females!  This months Ultra Fit mag has a bit on fitness models - Eleni Plakitsi FAME uk fitness model (don't ask me just typing the heading!) I still buy muscle & fitness and FLex and hubby has to wait till I've finished reading!! x

Ok trained shoulders and traps today. I've still got a thing going on in my left shoulder just feels tight I could go heavy but unsure. Also had a recent twinge in left side of Rhomboid but having treatment tomorr0w.
 
Started with 2.5k rotator warm up, lateral raises, front and rear delts.
 
db Shoulder Press
Set 1: 7.5K 15reps
Set 2: 10K 10reps
Set 3: 12.5K 10reps
Set 4: 12.5K 8reps
 
Lateral Raises
Set 1: 5K 12reps
Set 2: 6K 12reps
Set 3: 7K 10reps
 
Cable Crossovers (rear delts)
3 sets 10reps Setting at 5.5 not sure what this is press abutton works with air?
...Will look next time!!
 
db alternating Front Raises
Set 1: 5K 20reps
Set 2: 7.5K 18reps
Set 3: 7.5K 18reps
 
Shrugs
3 sets: 40K 10 reps (on machine 20K plate each side)
 
Shrugs close grip on cable with straight bar
3 Sets: Whole stack (didn't look at weight...oops)
 
Felt quite good after as I have been a bit nervous of doing shoulders for a while. Didn't do cardio in the gym as I took my dogs out for a lovley long walk in the bitterly cold easterly winds!!
Having day off from training tomorrow due to treatment - other than long walks! Training legs on Friday - oh joy just in time for the weekend!!
 
Notes to self:  SORT DIET OUT  need to be told!  xx
 
 

ummmmm?...(twiddles hair and whistles whilst rolling eyes round room skywards)...Rhomboid?....EEEEEK!!!! ok I asked it and just don't care!!!...humph....wozit?....I guess I should know...ok....gimme a clue...bottom half or top half, left or right....errrmmmm...boy...I've never felt quite so pleased to be on a forum but also much thicker than I thought I was....lol.....good job I know where my gob is or I'd starve!....lol...sorry to ask Kels......and I hope your treatment goes well too....now why did that hug go up there when its supposed to be darrrrrn here!! where I was gonna say..."have ahug" and leave all mysterious like!...it's messed up my curtain call...darn it!...lol

thought i would drop in and say hello!  seems like everything is going pretty well.  you did the right thing not going heavy if shoulder doesnt feel right.  consistency is the secret to really good results and if you get injured there is no consistency!

play it by feel as to when you can start building up the weights used!

sorry to hear your doggie had to go to the vets, hope they are getting better

Well Hi all thanks for popping in and reading my journal.  Dog is ok thanks dazC
 
Trained legs on Friday managed another PB on squats and hamstrings so very pleased!
Here is my routine:
 
Squats
Set 1: 60K 12reps
Set 2: 80K 12reps
Set 3: 105K 8reps  **PB**
This was very hard and I think sheer determination got me through it! 
 
Close Leg Press
Set 1 : 80K 15reps
Set 2:  160K 12 reps
Set 3: 200K 10reps
Set 4: 200k 10 reps then drop to 120K for 15 partial reps
Horrible, horrible horrible!!
 
Bulgarians
3 sets of 12 reps with 10Ks
 
Seated Leg Curl
(Sat right up)
Set 1: 55K 12reps
Set 2: 61K 12reps
Set 3: 68K 10reps then drop to 48K for 12reps  **PB**
 
Seated Toe Press with Seated Calf Raise
Set 1: STP 102K 15reps, SCR 30K 15reps
Set 2: STP 109K 15reps, SCR 30K 15reps
Set 3: STP 116K 15reps, SCR 30K 15reps
Stayed away from the standing calf as I had treatment and accupuncture in my shoulder and didn't want the shoulder pad on it.  Startig to ease now thank god
 
Then I did an AB routine of 20 reps using bench for reverse crunch - heals on bum, feet to ceiling, V Sits then on the mat for Elbow to knee staying up in crunch - 3 sets.
 
Couldn't train at all on Saturday which I started being unhappy about but I think this did me good having a day off!  My legs were shall we say KILLING ME!
 
This morning (Sun) I walked the dogs for almost 2 hrs (poor things!) and went to the gym and did cardio which was 2K on treadmill running and walking with hills! then 20 mins on the X-trainer.  As I type I have 2 dogs snoring very loudly and they haven't noticed its tea time!  Legs are complaining a bit!
 
Going to train Chest and bi's tomorrow.  Have a great rest of your day everyone xx

Wow, you really are smashing it ! Keep it going !

ah thanks Welshy! You are all inspiring me to train harder! Infact you all are - SO THANK YOU xx
I love reading your journals - I just hope mine will one day lead me up on that stage!! xx

You carry on the way you are and you WILL be on the stage

nice legwork K ,,,,

Kels...phew...what can I say....you are an inspiration.....I think I need to stay a little bit quieter about my progress......lol......I would have loved to have met you at the ....errm...meet!....you work so hard.....have a great day....:)
 
the image of the dogs....I love it!....awwwe...furry four legged objects....luv 'em...!  haven't got any myself but regularly harrass any dog I come across on my travels!...lolol

Hi again!! 
I've posted up my diet for a review in the diet/nutrition section called
"help with diet for fat loss not muscle loss"....please have a look and comment!

Yesterday I trained chest and Biceps.  Busy gym (as usual) but had a good session.  My shoulder is improving, no pain its just tight. still needed some assistant with getting left db up to start as still a little restricted.  Thanks to the helpful guys!
 
Flat db Press
Set 1: 10K 25reps
Set 2: 15K 15reps
Set 3: 20K 10reps
Set 4: 22.5K 8reps
Set 5: 25K 6reps 
HAD to do another set the 25K's were looking at me and one of the guys said he would spot so managed 6 reps - 2 really good ones the other 4 with a spot.  YIPPEE!
 
Incline Bench Press
Set 1: 30K 10 reps
Set 2: 40K 8reps
Set 3: 40K 8 reps
Haven't done bench for a while, again felt good tired from previous set
 
Seated Pec Fly
3 Sets of 10reps, 35K
 
Barbell Curls
Set 1: 15K 15reps
Set 2: 20K 15reps
Set 3: 25K 8reps drop to 15K for further 8reps
Set 4: 25K 7reps drop to 15K for further 7reps
 
db Hammer Curls (together) on slight incline bench
Set 1: 7.5Ks 12reps
Set 2: 10Ks 8reps drop to 7.5Ks for further 6reps
Set 3: 10Ks 6reps drop to 7.5K's for furhter 4 reps
 
Close grip Rope Curls on cable machine
Set 1: 23K 10reps
Set 2: 27K 10reps
Set 3: 32K 7reps drop to 23K for further 8reps.  (exhausted!!)
 
Really enjoyed my session last night.  Trained on my own but had a lot of the guys coming up and saying if I wanted a spot just ask - made me feel real good.  Am leaving cardio out for a few days have a slight twinge in right hip flexor this has happened before when over doing ab work and running on hill they tend to take over and I didn't stretch enough - bad girl.
 
Well going to try and get a back training session in today...So I'll report in later x