Never Give Up NEW PICS on p.311

She actually said I was doing too much and needed more structure to my workouts and body regime.
Because I need to gain width in my back, and perhaps dare I say it, don't need to lose as much weight as I thought I did I guess that'd be the reason. I've just been instructed to intensify my rather wimpy post-workout cardio sessions instead. Need to keep bpm around 145-160 for 20 mins...

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Good luck. Shall be interesting to see how you change with your new advice. Make sure you take plenty photos for comparison, it is a great incentive even though it kills oyu to take the before ones (well it does me anyway)

Sponsored by Muscle Finesse  

I had to go through the before process in front of the mirror on Saturday...

Am hoping to get to the point where I can be proud of what I see before me... I will take some proper before pics, begrudgingly

Thanks Kitty

My Blog!
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TUESDAY

07.30 40g oats, banana
07.45 2 scoops whey
10.45 100g Turkey, 40g brown rice, 100g tinned toms, onions, cumin seeds
13.45 same as above
16.45 same as above
WORKOUT
19.30 scoop pro-peptide
20.30 150g Turkey, 100g brocolli

Workout was a bit**, I did new exercises and so can't remember weights exactly

CHIN-UP'S
8 reps
10 reps
8 reps, 2 sets

BENT OVER BB ROWS
20kgs 15reps
25kgs 12 reps
27.5kgs 10 reps
27.5kgs 10 reps

SEATED CABLE ROWS
30kgs 12 reps
35kgs 12 reps
40kgs 10 reps

SUPINE GRIP PULL DOWNS
23kgs 12 reps
28kgs 10 reps
28kgs 10 reps

PRESS DOWNS (Abs) Feet behind for lower abs
35kgs 12 reps
40kgs 12 reps
45kgs 12 reps

SIDE BENDS
10kgs 10 reps each side
12.5kgs 10 reps each side
10kgs 10 reps each side

Cardio
Cycle Interval Training Level 4 BPM 140-150
Phew!

My Blog!
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WEDNESDAY

Off and rightly bloomin' so I was so achey from those chin-up's!

07.00 Glutamine tab
07.20 40g porridge oats, banana, scoop Pro-Peptide, vitamins
10.15 100g Turkey, 40g rice, mushrooms, onions, garlic, tsp extra virgin
13.15 same as above
16.15 4 rice cakes scoop pro-peptide
19.30 140g chicken
21.30 25g Turkey (see story below)

Had a CR*P day y.day...
1) got my nice evening meal boxed up adn ready (Turkey Salad) as I was off to see a friend for heart to heart. Put it down in the hallway and managed to knock it completely upside down so the lid came flying off and my dinner was all over the carpet! So I had to but some chicken from the M&S Foodcourt or be late for my friend... Was fuming.

2) On the way to meet said friend I'm walking down from teh station. Two teen girls start yelling at me (I had my headphones in). I stop turn around and they start being all sweetness and light asking for a cigarette. When I said no they got nasty and asked if I wanted to be bottled. At which point I lost it. They were only 14 with beer in their hands and I was minding my own business. So I said "No, f-off", pushed one, they chucked beer all over me so I punched one in the stomach and walked away with them shouting at me. Felt really shaken. I just don't get angry like that! Then went and met friend with left hand side of my head stinking of beer! And what makes it worse is that I'm off booze at the moment! What is today's youth coming to?!

My Blog!
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THURSDAY

Before I forget:

DB SHOULDER PRESS
2.5kgs each hand, 15 reps warm up, 2 sets
7.5kgs 12 reps
10kgs 10 reps
10kgs 10 reps
12.5kgs 8 reps (not good ones...)

LAT RAISES
4kgs, 15, 12, 10, 10

REAR RAISES
4kgs 10 reps, 2 sets

BARBELL PRESS
20kgs 10 reps, 8 reps

LYING FRENCH PRESS
7.5kgs 12 reps
12.5kgs 10 reps
17.5kgs 8 reps ouch!

TRICEP PUSHDOWNS
20kgs, 10 reps, 3 sets

BEHIND HEAD TRICEP EXTENSION
4kgs 12 reps (too easy)
7kgs 8 reps

CARDIO
Stepper, Level 6 20 mins

Am still aching from Tuesday's back workout!

My Blog!
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THURSDAY EATING:

06.30 L-Glutamine
07.20 40g porridge oats, banana, scoop Pro-Peptide. Vitamins
10.20 100g Turkey, 40g rice, peppers, mushrooms, onions, cumin seeds, tsp oil
13.30 same as above
WORKOUT
16.30 scoop Pro-Peptide, scoop Maltodextrine
17.45 150g sweet potato, 150g tuna, mushrooms, tsp oil
20.45 150g salmon fillet, 100g broccolli, lemon juice

So a good day's eating, am getting quite into diet except trying to fit all my cooking in is sometimes a struggle! Looking forward to seeing results of upping my carbs on next week's weigh-in

My Blog!
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FRIDAY
Workout day off

07.00 L-Glutamine
07.15 40g oats, scoop pro-peptide, banana
10.15 100g Turkey, 40g rice, tsp oil, mushrooms, garlic
12.30 same as above
13.30 salad with tsp oil (had to go out on work meal so scoffed the Turkey etc beforehand)
16.15 pro-peptide, 4 rice cakes
19.30 150g Turkey, mushrooms, garlic, 100g broccolli

My Blog!
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SATURDAY

07.00 L-Glutamine
08.00 Dog Walk Cardio (slow pace)
09.00 40g oats, scoop pro-peptide, small banana
12.30 100g Turkey, 40g rice, mushrooms, garlic, tsp oil
15.00 150g sweet potato, 139g tuna, tsp oil
16.00 WORKOUT
17.15 scoop pro-peptide, scoop pro-fuel
17.45 100g Turkey, 40g rice, garlic, mushrooms, tsp oil
20.30 150g salmon, 100g mixed veg


Workout was a killer... First one with trainer and we did legs...

Leg Extensions (no idea on weights)
2 sets warm up 20 reps
4 sets increasing weight 15 reps

Squats
20kgs 15 reps warm up
30kgs 12 reps
40kgs 10 reps
60kgs 10 reps, 3 sets

Leg Press (45degree)
40kgs 20 reps, 2 sets
50kgs 20 reps
60kgs 8 reps (got stuck)
60kgs 12 reps

Lying Ham Curl
5kgs 12 reps, 2 sets
10kgs 12 reps
15kgs 12 reps
drop set 8,6,4,4

My legs are now officially dead but I feel great, especially on those squat amounts. Felt so much better using a belt, wish I hadn't left mine in my gym now Someone nicked it and now I haven't got one...

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Good day's training IMO - well done keep up the good work Flick

 
www.ugm.org.uk
 
 

ORIGINAL: flick161

No not laziness, pure pi**ed offedness that the other guys would leave 6x25kgs plates on the machine EITHER SIDE. That's 12 plates I have to unload before I can even get started! It's ridiculous!

Looking forward to back and biceps tonight...

Bloody annoying that sort of thing. No idea of gym etiquette - I bet they sit on machines chatting to their mates too.

Mav.
MY JOURNAL

SUNDAY

08.30 L-Glutamine
09.00 40g porridge oats, scoop pro-peptide, banana, vitamins
11.30 150g sweet potato, 139g tuna, tsp oil
WORKOUT
13.45 scoop pro-peptide, scoop maltodextrin
14.45 150g Turkey, 40g rice, tomatoes, cumin, mushrooms, onions, tsp oil
18.00 100g Turkey, 40g rice, tomatoes, cumin, mushrooms, onions, broccolli, tsp oil
21.00 150g cod, 75g mixed veg, lemon juice, tsp oil


BB BENCH PRESS
20kgs 15 reps, 2 sets (warm up)
25kgs 12 reps
30kgs 10 reps
32.5kgs 10 reps
35kgs 8 reps

INCLINE DB PRESS
10kgs each side 12 reps, 2 sets
10kgs each side 10 reps
10kgs each side 8 reps

INCLINE FLYES
6kgs 15 reps
7kgs 12 reps
8kgs 10 reps, 2 sets

INCLINE DB CURLS
6kgs each hand 12 reps
7kgs each hand 10 reps
8kgs eahc hand 8 reps, 2 sets

HIGH PULLEY CABLE CURLS
15kgs 10 reps, 3 sets

CROSS TRAINER Course 5 Interval Training 20 mins

Legs still aching from Saturday but I'm pleased because that is the hardest I've ever trained...

My Blog!
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Another good day IMO... well done Flick

Aching still from Saturday is good IMO... shows you've worked your butt off TBH...

I trained shoulders and back on Friday afternoon and on Saturday and Sunday - it felt like I'd been hit by a bus

 
www.ugm.org.uk
 
 

Just had a good catch up on your last week or so Flick and you're doing great. Even pre diet-change you were staying on track and doing really well.

As Kitty says it will be interesting to see how the changes affect you. Keep it up girl!

Just weighed in:
9st 4lbs (lost another 1lb in a week -yay!)

I feel like the new eating plan is giving me lots more energy which I'm loving. I'm not however, enjoying wealking around like a granny cos I can't bend my legs!

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

ORIGINAL: flick161

Just weighed in:
9st 4lbs (lost another 1lb in a week -yay!)

I feel like the new eating plan is giving me lots more energy which I'm loving. I'm not however, enjoying wealking around like a granny cos I can't bend my legs!

Well done on the steady weight loss Granny

 
www.ugm.org.uk
 
 

lmao Grandma! Well done, you're doing great.

MONDAY

Day off weights
07.00 L-Glutamine
07.15 40g oats, scoop Pro-Peptide, banana vitamins
11.15 100g Turkey, 40g rice, tomatoes, mushrooms, cumin
14.15 same as above
17.15 scoop pro-peptide, 4 rice cakes
20.00 150g Turkey, 100g broccolli, tsp oil

Forgot Oil today in daytime meals d'oh and haven't drunk enough water...
Tomorrow will be better

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

Just statred my journal and i've found yours very interesting especially the way your diet started off compared to what it is now, you've really improvred. My diet is my weak point at the mo' but im fantastic in the gym though! It's just putting all together thats the problem. Sorry to hear about your run in with those chavy gilrs at the train station, these things are sent to test us!

Good luck


Heres my journal
http://www.muscletalk.co.uk/m_1748492/tm.htm

Change in diet has only been since PT made me realise I'm kidding myself... and it's really not that hard thanks to nicer tasting protein and my new found love of brocolli!

WEDNESDAY
07.00 L-Glutamine
07.30 40g porridge oats, scoop pro-peptide, banana
10.30 100g turkey, 40g rice, mushrooms, garlic, tsp oil
13.45 same as above
16.45 same as above
WORKOUT
19.30 scoop pro-peptide scoop maltodextrin
20.30 150g Turykey, 100g broccolli


PULL UP'S
6 reps, 2 sets
8 reps, 2 sets

BENT OVER BB ROWS
20kgs 15 reps
30kgs 12 reps
32.5kgs 10 reps
35kgs 10 reps Hate that bloody exercise though...

SUPINE GRIP PULL DOWN
30kgs 15 reps
35kgs 12 reps
35kgs 10 reps

SEATED CABLE ROW
35kgs 12 reps
35kgs 10 reps
35kgs 10 reps

CARDIO
Cross-Trainer 5 mins Interval Training (legs playing up still aching)
Bike Level 5 Interval Training 15mins OUCH!

Then I got to drive home! Booked driving theory for 13th April too...

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

Both Training and Diet seem to be going well Flick, also glad to hear that the diet is not causing you to be hungry all the time, makes it easier to stick to I reckon. Also just read about the 2 young chavettes, way to go!

Forgot to tell ya about that last week as you disappeared...

Scared the poo out of me!

Forgot to add last night did Abs too:

Crunches with a twist
15 x 3sets

Ab Push Downs
35kgs 15reps, 4 sets

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

hey flick,

just wanted to add on a big congrats and good luck to your journal.

You seem to be getting really focused and youre training hard so you should see all the results to that hard work on stage when you next compete!

Hiya Ankzzz, yes defintiely getting more focused. But this is only my second week of proper cutting as I'd call it... So another 17 weeks to go yet! Keep all crossed for me!

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

Two wees.. youre doing better than me! ive promised myself to follow diet strictly for two weeks,have one day off, then strict again for four weeks.

I have managed three days and that bottle of baileys sitting on the shelf is taunting me!!!

No don't do it, I quoted in Lisa's journal how many calories in a double shot, something like 345... WAAYYY NOT WORTH IT! Baileys is my tipple too...

WEDNESDAY
07.00 L-Glutamine
07.15 40g oats, scoop pro-peptide, banana
10.15 100g tuna, 40g rice, tsp oil
13.15 150g cod, 40g rice, tsp oil
16.15 100g tuna, 40g rice, tsp oil
WORKOUT
19.30 scoop pro pepide, scoop maltodextrin
20.30 150g chicken (yum!), mushrooms, 50g salad, tsp oil


DB SHOULDER PRESS
6.5kgs each hand 15reps
7.5kgs each hand 12 reps
10kgs each hand 10 reps
12.5kgs each hand 8 reps

SIDE LAT RAISES
6.5kgs each hand 12 reps
6.5kgs each hand 10 reps, 2 sets
6.5kgs each hand 10 reps (2.5kgs up from last week cos I forgot how much I'd used!)

REAR RAISES
4kgs each hand 12 reps
5kgs each hand 10 reps, 2 sets

BB PRESS
20kgs 10reps 3 sets (last set assisted)

ROPE PULL DOWNS
25kgs 10reps
30kgs 10 reps, 2 sets

LYING FRENCH PRESS
12.5kgs 12 reps
17.5kgs 10 reps
17.5kgs 8 reps

SINGLE DB EXTENSIONS
4kgs 10 reps
5kgs 10 reps

CARDIO
Stepper, Level 5/6 20 mins
PHEW!

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

Busy day today, was out campus calling knackered now thank god it's my night off!

THURSDAY
06.30 L-Glutamine
06.45 40g oats, scoop pro-peptide, banana, vits
09.30 100g chicken, 40g rice, peppers, mushrooms, tsp oil
13.00 same as above
16.00 4 rice cakes, scoop pro-peptide
19.30 130g salmon, 20g tuna, salad YUM!

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

Very clean eating, nice to see that some one who ate almost as bad as me(from your earlier entries) can really clean it up. Im sure you'll be ready to get up there and compete in no time if you keep this up.

My Journal  http://www.muscletalk.co.uk/Cookies-getting-thougher-m3185000.aspx

Nice clean eating Flick, I guess all the campus calling would have been good CV also?

I was certainly more active than usual and dying for my evening meal by the time I got it!

Karen wants to know how much I weigh this weekend... Guess I'll go and weigh in today then... Would really like to have lost 3lbs and be dead on 9 stone but it's coming up to that time of the month so we shall see...

Having ex problems and the morning from hell really want to eat today, a lot of will power required...

My Blog!
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ex probs, sorry to here about that, partners and ex partners really can muck up training and diet, I hope you manage to get a handle on things Flick

Punching walls is always a good solution... Only joking, I'm not that scary honestly, it would bloody hurt!

Ignoring them is what's working for now, then no rows can take place...

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

ORIGINAL: zlaty79

ex probs, sorry to here about that, partners and ex partners really can muck up training and diet, I hope you manage to get a handle on things Flick

Can vouch for that. I stopped training for almost 6months when I went through a bad one a couple of years ago. Thank god for muscle memory.

This is my signature.

ORIGINAL: McLaren

ORIGINAL: zlaty79

ex probs, sorry to here about that, partners and ex partners really can muck up training and diet, I hope you manage to get a handle on things Flick

Can vouch for that. I stopped training for almost 6months when I went through a bad one a couple of years ago. Thank god for muscle memory.

Yeah, however for all the bad points, you are far leaner now and your strength is up there^^^^

Come on flick keep up that determination and inspiration that you throw my way . Good luck with the weight in, if you've lost any I know where it is

Sponsored by Muscle Finesse  

Alas I haven't lost any but only weighed in Monday so understandable...
Managed to stay on it and pounded my legs even though I'm now down a training partner...

07.15 L-Glutamine
07.30 40g oats, scoop Pro-Peptide, banana
10.45 100g chicken, 40g rice, peppers, mushrooms, paprika, tsp oil
14.15 same as above
16.30 same as above
WORKOUT
19.30 scoop pro-peptide, scoop maltodextrin
20.30 130g salmon, 50g salad, mushroom (YUM!)

LEG PRESS
40kgs 15 reps, 2 sets (warm up)
50kgs 15 reps
60kgs 12 reps
70kgs 12 reps
80kgs 8 reps

LUNGE
20kgs 15 reps each leg 4 sets argghhhh!

SLDL
30kgs 15 reps
35kgs 12 reps
37.5kgs 10 reps
40kgs 10 reps

LEG EXTENSION
15kgs 15 reps
20kgs 12 reps
25kgs 12 reps
Drop set 25kg@6, 20kg@5, 15kg@4, 10kg@4, 5kg@2 reps

Felt like I really pushed myself. Legs were dying after the extensions just how I wanted it...
But, after reading Zara's post I fear I've come down with a cold... lol. Seriously have been sniffling all day and felt really run-down and low pre-workout. Feel better now and not gonna let any silly rows get in the way of my training. Just someone remind me of this tomorrow when I'll be feeling worse!

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

Aw mate you really are doing great. Your journal recently has been looking fantastic so keep it going.
Not much more to add other than have a great weekend, and hope you don't come down with a cold too badly.

Keep it up!

I took 1000mg of vit c before bed last night which seemed to do the trick:

SATURDAY

BENCH PRESS
20kgs 15 reps 2 sets (warm up)
30kgs 10 reps
35kgs 8 reps
37.5kgs 6 reps, 2 sets

INCLINE DB PRESS
7.5kgs each hand 12 reps
10kgs each hand 10 reps
12.5kgs each hand 8 reps
12.5kgs each hand 7 reps

INCLINE FLYES
6kgs each hand 15 reps
7kgs each hand 12 reps, 2 sets

INCLINE DB CURLS
6kgs each hand 12 reps
7kgs each hand 12 reps, 2 sets
7kgs each hand 10 reps

HI PULLEY CABLE CURLS
5kgs 15 reps 2 sets
5kgs 12 reps 2 sets

CARDIO
Treadmill 20 mins Level 5-7 Interval training

Off for some retail therapy now!

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

Bit of an odd eating day yesterday but I discovered a yummy new combination which sorts my sweet tooth out!

08.15 L-Glutamine
08.30 40g oats, scoop pro-peptide, banana, vits
WORKOUT
11.45 scoop pro-peptide, scoop pro-fuel
13.00 150g sweet potato, 139g tuna, mushrooms, tsp oil
17.00 (late) 40g rice, cnp vanilla pro-dessert = rice pudding YUM
19.30 150G sweet potato, 139g tuna, mushrooms, tsp oil
Went out clubbing with friends, didn't drink except 3 diet cokes. Pete Burns was djing!
03.30 am 100g Turkey, mshrooms, red onion
BED

Will do better today, although waking up at 10am didn't help, it's put all my meals out of sync. But thankgod for pro-dessert n rice, honestly it's my tip of the day!

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

Progress pics taken today

ABS AND THIGHS



[image]local://upfiles/14794/F6EE28F85BD44844BA523CC68C63D999.jpg[/image]

Attached Image(s)

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