Never Give Up NEW PICS on p.311

Weighed in today. I weigh 9st 10lbs now so I've lost a pound in a week

Not great but I hope I'm putting on muscle which is why weight loss is slow...

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

ORIGINAL: flick161

Weighed in today. I weigh 9st 10lbs now so I've lost a pound in a week

Not great but I hope I'm putting on muscle which is why weight loss is slow...

exactly muscle is almost twice as dense I think, so if you've got stronger & lost weight you must have lost a good bit of fat

Ok yesterday was another fine day for eating although training wa a bit disappointing due to all the guys taking up room in the Chest Room...

07.30 30g porridge oats, 200ml skimmed milk, 1 scoop why isolate
11.30 150g low fat cottage cheese
14.30 125g tuna, 50g salad, 25g quark
16.30 100g chicken cooked with peppers and mushrooms
WORKOUT
19.30 150g low fat cottage cheese
20.00 100g chicken, 100g mixed veg, 75g mushrooms


BENCH PRESS
20kgs 12 reps
30kgs 10 reps, 3 sets

INCLINE BENCH PRESS
20kgs 10 reps, 3 sets (felt a little let down by this I seem to woose out on chest)

PEC DEC
15kgs 12 reps
20kgs 10 reps, 2 sets

CABLE CROSSOVERS
15kgs 10 reps
20kgs 8 reps (maxed out)

INCLINE SIT UPS
10 reps, 4 sets

LYING LEG RAISES
10 reps, 3 sets

CARDIO
Stairclimber Fat Burn Plus Mode 12 mins, 3/4plates

Treadmill Walk 8 mins 7.7km/hr

Have been wearing my ankle weights in the daytime though in hope of strengthening and toning my legs...

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

No workout ysterday as I had counselling instead...

Eating was as follows:

07.30 30g Porridge Oats, 200ml skimmed milk, 1 scoop whey isolate
11.00 2 Healthy Living Sausages
13.30 125g tuna, 50g salad
16.00 100g chicken, 25g peppers, 25g mushrooms
18.30 100g lean mince, 25g peppers, 25g mushrooms, 50g kidney beans in chilli sauce yum!
20.00 1 large glass rosé (I was at a quiz night)
21.00 330ml diet coke

Should have had protein before bed but was too tired to eat (for once!)

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

Diet is looking great there Flick. And a few good training sessions too - although I just nearly dribbled at the thought of a roomfull of guys in the "chest room" mmmmmm

Gotta agree with Medusa re weighing yourself. It can be so frustrating knowing in your brain that more weight is often a good thing, then still doing battle with yourself cos you want to weigh less Sounds like you're doing a great job though so don't get too caught up in the numbers.

Thanks for the support

If it doesn't all pay off in time for NABBA I'll be gutted, don't wanna wait til August for my first comp...

Trust me, my gym has lots of fit BB'er's who are worth watching and an inspiration, unforntunately it's always the 40/50 year olds who decide it's a great idea to remove their tops, and not wipe down the benches after they've sweated all over them ewwww

It's cool though, about 4 guys are training for UKBFF in April which I'm going to watch and I've got NABBA at the end of April so we all get together after and moan about the lovely chicken-ness of our diets!

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

Right yesterday's training:

DB Press
6kgs each hand 10 reps
7kgs each hand 10 reps
8kgs each hand 10 reps, 2 sets

REAR DELT RAISE
6kgs 10 reps
5kgs 10 reps, 2 sets (woose)

BARBELL SHRUGS
20kgs 10 reps
30kgs 10 reps
35kgs 10 reps
40kgs 10 reps

SIDE RAISES
6kgs each hand 10 reps, 2 sets

PRESS UPS
10 reps, 3 sets

PUSH DOWNS
20kgs 10 reps
30kgs 10 reps, 2 sets

CYCLE 20mins
STEPPER 12mins

Food was fine again, I'll post today's workout later

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

Nice going Flick, liking the weights on those shrugs

Not sure I will be ready in time for April... Would rather be 100% than say 70%.
I never do things properly, and it would be nice if I could this time.
Took some progress pics which I'll post next week. Top half looking better -I'm finally getting some width in my back - it's my damn butt I can't do anything with!

THURSDAY
11.30am
DB LUNGE
6kgs each hand 10 reps each side (warm up)

BARBELL LUNGE
20kgs 10 reps each side, 2 sets
22.5kgs 10 reps each side

SLDL
30kgs 10 reps
35kgs 10 reps, 2 sets

HIP ABDUCTION
20kgs 10 reps
30kgs 10 reps, 2 sets (ouch!)

LYING HAMSTRING CURL
20kgs 15 reps, 3 sets

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

SIDE CRUNCHES
15 reps, 3 sets

WHAT ELSE CAN I DO FOR OBLIQUES?? HANGING LEG RAISES HURT SO THAT'S A NO-NO...

7.30pm
1 hour’s Kickboxing training with Fitness Practice

Food was ok, I had the day off so was loving the fact I could eat Sweet Potato as I could manage it before 5pm!

07.30 4 egg whites, ½ yolk, 30g extra light soft cheese
10.00 3 Healthy Living Sausages
WORKOUT
12.30 100g lean mince, onion, mushroom, garlic
14.00 small sweet potato with 125g tuna, tsp light mayonnaise (as a treat)
18.00 100g chicken breast, 50g salad, 25g mushrooms
18.30 swig Baileys (just couldn’t help myself)
KICKBOXING
20.30 125g Healthy Living Cottage Cheese

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

ORIGINAL: flick161
it's my damn butt I can't do anything with!

sure you're exaggerating Flick, but I find the only exercise that makes the glutes hurt is lunges, maybe go a bit heavier/deeper with them, how about some squats?

ORIGINAL: flick161

18.30 swig Baileys (just couldn’t help myself)

you aswell!

Just needed something sweet, it was all that was in the house!

I do Squats on my Quads day on Saturday. I'm sure my legs will become more defined/less flabby, it just takes time and I suck at patience...

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

oops not paying attention....sounds like a big ish gym you're training @ Flick?

My training program looks like this overall:
MONDAY Hamstrings (Abs)
TUESDAY OFF
WEDNESDAY Shoulders & Triceps
THURSDAY Kickboxing
FRIDAY Back & Biceps
SATURDAY Kickboxing + Quads (Abs)
SUNDAY Chest (Abs)

Then I do 30mins cardio everyday except Tues, Thurs, and Sat when I'm off and have kickboxing (cardio) anyway

But I'm currently running behind this schedule due to last week...

I train at Cheetah's Gym in Brighton. It's a BB gym over 3 floors. Very old style but I love it. And it's cheap!

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

similar weights split to me, Im just too old to cope with all the cardio
Know of Cheetah, friend called eddie who uses it or used to...
3 floors, I'll hafta move to brighton..not sure I could afford a house over there tho!

ORIGINAL: Medusa


18.30 swig Baileys (just couldn’t help myself)

you aswell!



lmao at this too - we're all at it. So much for "motivational" journals huh

Flick do you find that if you miss a session you have to put it back on track, or can you just carry on and count it as missed?
I only ask as I found it to become more of a strain if I'm constantly stressing trying to make up for missed sessions. Perhaps it's more important for you as you're prepping for a comp?

I just say it's missed. What else can you do? Then I just move everything forward a day. Hence chest being on the wrong day!
Not worth worrying about lady, life's too short, even if you aree preparing for a comp (in my humble opinion...)

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

I always carry on as normal, but then I train every other day so the day of the week for each workout is never the same.
Wondering if it would be practical for me to get over to cheetah's Flick, dont spose its anywhere near the train station?

I walk from Hove station down, did it today, takes about 15mins straight down to the sea...

YESTERDAY

Diet went to pot slightly as I had a few sweeties in the evening when I went to teh cinema. Saw Rocky Balboa, good film!

Training was as follows:
LAT PULL DOWNS
25kgs 10 reps
35kgs 10 reps
40kgs 10 reps (yay!)

BENT OVER DB ROW
12.5kgs 10 reps each hand
15kgs 10 reps each hand
12.5kgs 8 reps each hand

HYPEREXTENSIONS
10 reps, 3 sets

PULL DOWNS TO CHEST whilst lying on bench
32kgs 10 reps
40kgs 10 reps, 2 sets
(quite liked these)

Didn't do any Biceps as I was utterly shattered, will do them Sunday with Chest

STAIR CLIMBER
12 mins, Fat Burn Plus mode

CYCLE
20mins Fat Burn mode

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

Again not a great morning, still had teh munchies and feeling v.tired so had 3 chocolates and 6 Pringles when I got up.
Other than that food's been fine but I'll be having a few glasses of white wine spritzer when I go out tonight.

Training went as follows:
10.30am Kickboxing 1 hour

1.30pm
LEG EXTENSIONS
25kgs 10 reps
30kgs 10 reps, 2 sets
35kgs 10 reps (yay!)

LEG PRESS
40kgs 20 reps, 5 sets
(quite like this method, it really burns my legs out so they can't even do another rep on the last set)

LEG ADDUCTION
25kgs 10 reps each side
35kgs 10 reps each side
(just for a break before Squats)

SQUATS
30kgs 10 reps, 2 sets
35kgs 10 reps

Not a huge workout, not too heavy but I will be needing a FULL rest day v.soon. Tuesdays don't really count cos I'm still out and about and I really need a whole evening in to recharge my batteries...
Just had scoop of whey isolate in 200ml skimmed milk post workout

Going out in fancy dress tonight but right now I'm going home for a kip!

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

Things not going well in private life... As a result, I drank and ate too much Sat night and then didn't train yesterday.
Today I'm too tired to train. Hope to get back on it on Wednesday.
Watch this space...

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

Real sorry to hear it Flick, try not to let it get to you, put the w/e behind you and use your training to take your mind off things if poss.
Look after number one

Hey Flick ... good luck with comp in April... sounds like your doing well... dnt worry bout the weekend... Monday now..new week...!!! Good luck keep up the good work... PS... Im gonna sounds super dumb here but what exactly is the diff between trained figure.... and figure?? I only really know about fitness... I know figure is pretty similar just without the gymnastic moves but trained figure?? Is it quite new or am I just being a dumb blonde lol lol...Kel

There's Toned Figure, where no muscle striations are meant to be present
Trained Figure where striations and definiton are important, some fed's call it Figure, Others Trained Figure and WABBA calls it Miss Shape...

Thanks for the support guys, it's gonna take me a few days, not gonna train til I'm 100% up for it

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

No training y.day, I've only been sleep 5-6 hours a night and am not in right state of mind to train. Hopefully tomorrow! Then I can start clean eating again too.
Had pig out of cheesy sausage rolls, pizza, Snowballs, and teacakes at a mates house last night while doing a quiz. I've finally hit that point thought where food actually doesn't make me feel better, even when I'm eating it, it just tastes good...

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

Don't be too hard on yourself darlin, but do keep your chin up. As you say wait until you're focused and your mind is back on the job. A few days off won't do too much harm - and when you do come back later in the week make sure it's with a vengeance

Hope whatever it is gets sorted for the best in good time - as Medusa says look out for number one.

Going back to your earlier point about missed sessions - I completely agree. Forget the missed days and move on.

Keep smiling.

Well on the plus side I've lost a pound in weight. Weight now 9st 9lbs. BMI 23.3% apparently.

Got plenty of cardio later in the week as I've got my kickboxing grading this weekend. If I do weights I'll focus on legs as they need the most work anyway...

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

Well done on the reduction in bodyfat, every little bit is damn hard work!

Ooh good luck with the kickboxing - that should get rid of some of the week's tension

Too right, just a shame it's only pads I'm working on!!!

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

get those endorphins pumping...wish I could find the time/space/energy/motivation to take up a martial art...lol i was crap @ karate tho

Yesterday's food intake:

07.30 cup of tea, teaspoon of L-Carnitine
10.30 3 M&S mini cookies 19cals per cookie, 100g cottage cheese
14.00 2 healthy living sausages, 25g kidney beans, 1 red pepper, 1 onion, 25g spicy pasta sauce, 25g pasta
15.30 XS Protein bar
20.30 1 steamed fish Healthy Living dinner (28g protein, 5g fat, 7g carbs) with 100g boiled baby veg

Not bad but not great. Am totally back on it today and going to do a quick Hamstring workout tonight

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

Not much food there my love - but great to hear that you're back on it today. Hope things are better.

Things are still ****e but at least I'm in charge of what happens next.
I know not a lot of food, I couldn't really face food, so I didn't...
Today's plan is:
07.30 50g porridge 200ml milk, 1 scoop whey isolate
11.30 100g cottage cheese
13.30 100g chicken, 1 pepper, mushrooms, onions
16.30 100g cottage cheese, 50g melon
19.00 (post workout) 1 scoop whey isolate
20.00 100g chicken, 100g veg, cajun, 1 egg white made into omelette strips

BUT WE SHALL SEE! I just want an early night again so that'll cut out the eating of any crap or too much thinking...

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

Yay much better start to the day already - and like the idea of the early night. Works on sooo many levels!

Chin up girl, is all I can tell you. x

Nope y.day didn't come to fruition... I watched the NABBA Novice DVD yesterday and will NEVER EVER COMPETE AGAIN looking like that. My bum wobbled when I moved and my costume was perfectly frightful...
Yesterday's eating also consisted of 5 Marks & Spencer large cookies 100 cals each Plus a glass of rosé in the evening...

The slightly stranger news is that my r.ship seems to be over and I'm moving home to focus on my training and spend some time with me...

KICKBOXING TONIGHT! That should help...

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

I vote we all make you watch that DVD again and again until you pick out at least 5 positive things about yourself from it.
I'll even start you off with number 1. And it's a biggie.

Number 1: You were there!!!

Oh yes. Not to be underestimated or glossed over the supreme amount of courage, organisation and dedication needed to see you get up there and do your thing.


....especially if your costume was awful


Seriously though, going through a hard time is not necessarily the best time to start doing "I am my own worst critic."
Be nice to yourself.




jedi

Team "Show Pony"

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

Ok, I can manage that.
No.2 and biggest surprise of all -my routine was better than I thought it would be. Especially seeing as I made it up cos I forgot it half-way though with nerves...

Thanks Jedi

HOWEVER, my butt was substantially bigger than I thought it was, but I did notice some of the figure girls leaning forward to make the join from leg to butt crease smoother... Good tip methinks...

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

Spot on Jedi, agree completely.

You've possibly picked the worst time to start analysing yourself if your're going through a breakup. Of course you're likely to feel negative towards yourself so getting out a vid of yourself in swimwear is never a good idea.

As Jedi says the fact that you were up on stage competing in such an event in the first place should be enough confirmation for you of where you're at.

I am sorry to hear about the relationship probs, and hope that the outcome is what's right for you in the long run. Just gotta get through the coming weeks - and if cookies and wine help you do that then so be it. We'll make sure you're working extra hard once all of this is out of the way and get you back on track for comp time. x

Someone made a comment about the pics just after the comp, when I was feeling immensely proud that I'd done it. I took it to heart at the time but totally see what she means now I've watched the vid.

However... For all the negativity I'm more determined that when I do start back again I'll be doing it in style. Don't think I realised how much muscle I have to build first.

Watched Jane Tingle on the DVD and she was amazing. I know what Malika means now when she says she's what anyone in Toned Figure should aspire too, I was in awe of her figure. Not getting up on stage til I'm at least close to that. So more pics will have to be taken to make sure I don't get up there when I'm not ready.

I think Kickboxing, and a weekend of partying should knock me into shape. Generally, if I get battered beyond belief I'll feel so wrewtched the next day there'll be nothing else to do but be healthy as I won't be able to stomach anything else!

So... the plan is thus... re-evaluate next week but I think my long-term goal is BNBF Southern Qualifier in August, followed by NPA Southern Qualifier in September. I'll keep the NABBA Toned Figure on the back shelf as the lack of compulsory poses isn't really me...

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

FRIDAY
Still feeling pants so took day off work, but thought a workout might make me feel better…

Close grip pull downs to chest while lying
32kgs 10 reps
40kgs 10reps
45kgs 8reps

DB Rows
12.5kgs 10 reps
15kgs 10 reps
12.5kgs 10 reps (woosed out…)

Deadlift
30kgs 10 reps
40kgs 10reps
50kgs 10 reps
55kgs 8 reps

Pullovers
25kgs 10 reps
35kgs 10 reps
30kgs 10 reps

It was my first day back and couldn’t handle doing biceps too. Had already done a Kickboxing class at midday so thought I’d done my cardio

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

SATURDAY
10.30-11.30 Kickboxing 1 hour
3.30-4.00 Kickboxing non-stop ½ hour
I’M NOW A RED BELT YAY! But I only got a 2nd pass and being a perfectionist I wanted a 1st…
Alcohol binge in the evening

SUNDAY
Nothing except half hour walking uphill

MONDAY
Almost a clean eating day except I had some Fudge brownie dessert for breakfast… Had a day off work AGAIN…
Weigh-in 9st 6lbs LOST 3LBS!!!!
But fear it’s all muscle loss

Lunges with DB
7kgs, 10 reps each side

Lunges with Barbell
20kgs, 10 reps each side, 3 sets

Standing Hamstring Curls
10kgs 10 reps each leg
15kgs 10 reps each leg
10kgs 10 reps each leg

Leg Abduction
25kgs 10 reps each leg
30kgs 10 reps each leg, 2 sets

Step Up’s with Barbell
20kgs 10 reps each leg, 3 sets

Ab Push downs on Cable Machine
35kgs 10 reps
45kgs 10 reps, 2 sets

Crunches
10reps, 3 sets

Lying Leg Raises
10 reps, 3 sets

Thinking of going to see Karen Marillier at Forest Gym once a week to help with programme and eating. What does everyone think?

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