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

Hi Everyone! 
I set myself a goal to start a journal this week.  So here it is!
Never EVER done anything like this before, so I would appreciate any comments please and support!
 
This is my introduction page so sorry if it's a bit waffley!!
 
...In the beginning
I am 40, 5ft 5, weigh: 10st, body fat around 27% on standing scales.
 
I have weight trained on and off over the past 10 or more years but am now more focused on actually acheiving something for me!  I always used to train with the boys - I wanted to lift heavy with fewer reps and do whatever they were doing.  Now I train for me and have a trainer once a week to train legs.  I wanted to get some good habits and was worried about an old SI injury (no probs thank god!) I have a niggly left shoulder and a bit of a twingy right elbow - other than that not too bad!
 
Short Term Goal:
Get focused on my weight training, record it, loose some body fat - stick to a diet plan and do the cardio!  Lot's of planning!
 
Long Term Goal:
To be able to do pull ups unassisted with ease!
To achieve a six pack!
To gain inches in the right places and loose it in others!
I would love to get myself into a physique that I could compete - even at my age!.  I am still unsure about all the different categories and am attending the Female Workshop in March for some good advice!  Which I would like to point out that I am far toooooo excited about!
 
Cardio
(attempted on waking!): Tues, Weds, Fri & Sat
Aiming for 30-45mins on either Stair climber, incline walk or cross trainer.   I also have my dogs that I walk twice a day.
 
Weights
Mon, Tues, Thurs, Fri, Sun.
I usually do 3-4 sets of 8-15reps.  Getting some structure now. From tomorrow I will get in the habit of recording my training so you can see what i'm doing! Thurs is leg day (I don't feel another PB coming on but now I'm doin the journal maybe a 102.5K Squat!! oh no pressure)
 
Diet
On walking 5g L-Glutamine green tea (before Cardio)
Chromium
Meal 1: 50g Oats + 25g Reflex Instant Whey+ 1tbs Physilium (?) Husk
VM75 multi vit, Glucosamine Condrotine, 1 tbs Viridian Sports Oil
Meal 2: 3 Rice cakes + 100g Cottage Cheese with pineapple
Vit D, Rhodiola, Vit C
Meal 3: 1 X Chicken Breast ot 130g Tuna with 100g Wholegrain rice or wok rice with veg.
Meal 4: Same as 3! (or i'll repeat meal 1)
Vit C,
Meal 5: 5 Egg Omlette (1 yolk) with peppers and red onion
 
Before Bed: 30g Reflex Micro Whey + 5g L-Glutamine + 1tbs Viridian Sports Oil + Chromium.
After training:
50g Build & Recover + 10g Reflex Micro Whey
 
If I get hungry I'll snack on Almonds or have another whey shake.  I only eat Chicken, Turkey or Fish - no other meats. I Confess that I have not been strict especially at the weekends but this journal will help me stick to it with a whole lot of will power!
My diet honestly falls apart in the afternoon but I know I need to address this!!
 
So there it is.  I am now on the road to a better me.
Any comments, advice, greatly received...Kels xx
 
 
 

Good luck

Here I am as promised...fingers at the ready to RAAAAAAAAARRRRR you on Kels...Ballbag bet me to the first post!...don't mind, I still luv him...errrmmm..well, ya know, in a strictly "we're on the same thread" sorta way....eeeek!....errrm....ahem....Kels...you will be brilliant!  and if you don't me cheering you on I will be here all the way with my whoop whoops...i'm waaaaaaay older than you so you HAVE to listen to my words of wisdom which of course you know I have a talent for...ahem....I'm not wishing you good luck actually cos you don't need it...but you can have a mahooooooooooosive hug for getting on here and baring all....errmmm..well not all in the naked sense.....eeeek!  ok I'm off...lol...well, blame yourself! I did say I would post plop....and here I am proving it...lol.....GO KELS GO KELS GO KELS....lololol.....
 
ps....wozza six pack?......lol......

WoopWoop!
and we're off...

xx

Northerngal


Here I am as promised...fingers at the ready to RAAAAAAAAARRRRR you on Kels...Ballbag bet me to the first post!...don't mind, I still luv him...errrmmm..well, ya know, in a strictly "we're on the same thread" sorta way....eeeek!....errrm....ahem....Kels...you will be brilliant!  and if you don't me cheering you on I will be here all the way with my whoop whoops...i'm waaaaaaay older than you so you HAVE to listen to my words of wisdom which of course you know I have a talent for...ahem....I'm not wishing you good luck actually cos you don't need it...but you can have a mahooooooooooosive hug for getting on here and baring all....errmmm..well not all in the naked sense.....eeeek!  ok I'm off...lol...well, blame yourself! I did say I would post plop....and here I am proving it...lol.....GO KELS GO KELS GO KELS....lololol.....
 
ps....wozza six pack?......lol......

Ease up on the pre workout stims

hi kels,,you can reach you goals you have the determination ,,love the food plan,gona take a few of them meals myself,,all the best ,,,ty

Good luck kels, we're right behind you.

Well done for starting a journal! Good luck

Thanks everyone for your support!!  I really appreciate it all!!
Food not good so far - that'll teach me for not planning ahead.  Managed two meals of oats and whey protein so far.

Today I am going to call Day 1, Week 1
 
Today was LEG day (groan!)
Squats
Set 1: 60K, 12 reps
Set 2: 80K, 12 reps
Set 3: 100K 10reps!!!!  .........So that's beaten my PB of last week with another 2 reps!  Found it really hard and made a bit of a noise which I was embarrased about but my trainer pushed me the meany!

Leg Press
Set 1: 160K 15 reps
Set 2: 200K 10 reps
Set 3: 200K 5 reps (new trainers slipped on my right foot could of been a disaster thank god for safety catch!).  Stopped composed myself and dropped the weight to 80K and did 15 half reps

Walking Lunges
Set 1: 12K Kettle Bells 24 Steps
Set 2 & 3: 12K Kettle Bells 20 Steps

Seated Hamstring Curl
With this machine I sit upright as the back pad is at an angle and find it is too uncomfortable - think its made for 6ft guys!
Set 1: 55K 12 reps
Set 2: 61K 12 reps
Set 3: 61K 12 reps

Standing Calf Raises
Set 1: 41K 15 reps
Set 2: 48K 15 reps
Set 3: 55K 15 reps (horrible, horrible, horrible!)
 
After visualising how to kill my trainer (only joking!...?) I tried to walk to the treadmill and managed 10mins walking then stretches.  Then had the wobbly leg walk to the changing room where I stayed for quite a while!!
Thank goodness it's raining - I have a dog that REFUSES to go out in the rain - doesn't like getting her "hair" messed up, she even limps like a drama queen. So that means I get more rest!!
 
Please feel free to add any comments.  I will be adding all my workouts when I do them for you all to comment.  If you want more info - let me know!! I'm wearing L plates in the journal world!
Kels
x
 

200k leg press and 100k squat....OMG!!!.....I want your legs right now!...send 'em to me this instant!....lol

There is some good lifting going on there keep up the good work, and well done for having the bottle to post it all up here for the world to see, keep an eye on the NG she want it all now !!!! 

Hi Kels

I am impressed 100kg and ya only 10 stone!..Amazing... 
Good on ya for starting a journal. I'm new on here and so I'll be giving it go too soon. Think it will help with motivation.
Good luck with your progress.

BN

Well legs are still killing me form Thurs session and it's now Saturday!
HAD to train yesterday so here it is:
 
Day 2 Friday
 
45mins Cardio first thing - 25mins Stair Climber, 20mins X-Trainer.
 
Had limited time in the evening so trained Chest have a bit of a twinge in my left shoulder no pain just a bit of restriction so warmed up doing some rotator cuff exercises with 2.5K
 
Incline db Press
Set1: 10K's 25reps
Set2: 12.5K's 15reps
Set3: 15K's 10reps
Set4: 20K's 8reps (Had to have the left db passed up as shoulder akward) Spotted on last 2 reps felt quite good
 
Incline db Flye
Set1: 10K's 20reps
Set2 & 3: 12.5K's 15reps
 
Seated Pec Flye
3 sets: All 27K 15reps.
 
Attended 20mins Ab class went good!  then I had to dash...
 
No training on Saturday lots to do and the rugby (which has just ended and I do not want to discuss!!)  Diet really pants today.  Tomorrow I have to get focused and kick my bum into planning and cooking for the day.
 
Off to gym tomorrow morning going to do back and triceps and if I can move my legs i'll attempt cardio - I think the walking lunges have killed my glutes! Will report in tomorrow.  Have a fab weekend all xx
 
 

Welcome!!! And good luck! Sounds like you've a good strong set of pins there!

I've heard of Rhodiola - what is it?

Hi Flick - thanks for your support - giving it my all!  Rhodiola is an adaptogenic herb.  It enhances serotonin - good for stress!  I took it originally to help with stress and sleep.  With sleep I found it help me get into a deep sleep without any side effects or groggyness.  Its a mental enhancer too - it helps you focus - so good for training and studying and its an antioxidant.  x

Today is Sunday - and yep my glutes are still sore from Thurs !! crawled out of bed and went to the gym and just did cardio.  10mins X-Trainer and 35mins Power walk on treadmill on incline.  Did loads of stretching especially on legs and glutes. 
 
Hubby has mentioned he might go to the gym later so I might go back with him and do more cardio.  Looking out the window the rain had stopped so the dogs WILL get a long walk weather they like it or not!!
 
WILL also plan my food for today and tomorrow - no more excuses if I want the end result I have got to work at it!!!! (sorry need to tell myself)...
 
Have a great day all x

Excellent leg session there Kels. I would love to see a vid of your squats? Good luck with it all.

Hi Kels just dropping to read your journal whilst chewing on my mouse mat in pure envy....gurrglggle......lol...I did a 100kg bench press urged on by one of your posts but I sure have along way to go.....slowly but surely hey?....I have enthusiasm knickers on well and truly......lol...well done...it's great reading progress things....I'm committed...or is that I should be comitted?...lol...just don't know...hahahaha.......take care hey.....ng....

Hey NG that's fantastic!! Well done 100k Bench Press I can't do that!  Do you know what? Since I've gone onto this Forum I really have changed - i'm getting more confident and actually believing in myself - no more training for others its me all the way (or meet half way!)  For many years I took a few comments personally and thought you know what I am crap and its a ridiculous idea about competing - my hubby said it was jealousy and and they had the "be spightfull at all times gean"!  I now ignore thoses people, I'm now loving my training even though my glutes are STILL hurting today!
 
I want to become the best I can be.  AND I will take advise off those that know, which is here! I know its a tough journey but I want to do it and who knows I might even get some piccies up to prove it! Nearly fainted when formely old git asked for the vid of squats - never occured to me that it was good but listen to me! Bigging me up (sorry never done that!)
 
So lets train hard reach our goals!!!  Sorry on a sort of roll!
xx

bigg youself up kels,you are one strong lady,hey ng i hope thats a   mistake on the 100kg bench press, if not can i be you friend lol,,