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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - Apr. 29 2008 20:57:55
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kitty
Posts: 24246
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From: Chorley, Lancashire
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quote:
the way you keep at it without moaning and just bloody well get on with it really keeps me going !
Um not like someone else I can think of  (ME) 
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - Apr. 30 2008 20:27:49
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Welshy
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Joined: Oct. 28 2005
From: Braintree, Essex
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Today I mostly eated :
7am : Porridge & blackberries
10.00am : 2x riveta & banana
12.30 : small jacket pot, lettuce, cherry toms & beans
Work has been so busy I forgot to eat this afternoon :/
6pm 7pm - Boxercise ...followed by a 2.4KM run \o/
I'm knackered and about to eat some wholwheat pasta with organic pasta sauce and a teeeeensy bit of low fat cheese
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BF% 03/07/08: 21.3%
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 1 2008 20:07:03
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S_T_E_F
Posts: 6797
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From: Ilford,Essex,United Kingdom
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How long are your classes?
You really wanna be getting some fuel in ya b4 those workouts, 12.30 to 6pm is a long time without grub.Your work will just have to accomodate you as they do in my workplace 
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 1 2008 20:31:13
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Welshy
Posts: 3220
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From: Braintree, Essex
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The class is just over an hour - I normally have grapes, from frais and protein about 4pm ish, eating at my desk isn't a problem at all.... I was just so damn busy I forgot :/
My boss is pretty awesome actually 
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BF% 03/07/08: 21.3%
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 4 2008 17:12:39
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S_T_E_F
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From: Ilford,Essex,United Kingdom
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Its nice too have a working relationship.Over the years i've worked with some real dummies on power trips but at the moment i'm working for a very nice crowd and it makes all the difference.
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 5 2008 12:57:49
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Jam pot
Posts: 199
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From: Formby
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Hi honey,
Havent been around for ages so im just starting up again. Thought i would stop by and see how things are going. You seem to be working hard, hoping i swhould be back in full swing by the end of the week.
How are the work outs going etc?
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 6 2008 21:21:58
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Welshy
Posts: 3220
Joined: Oct. 28 2005
From: Braintree, Essex
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Hey you ! Nice to see you !
My workouts are great ! I keep pushing myself and imagining my evil PT over my shoulder shouting
Bank Holiday weekend was a disasterous 4 days food wise - I have eaten like a pig .. I haven't just falled off the wagon, I've been chucked off, dumped in a ditch with the wagon falling on top of me !!
Feel quite bad about it actually, like some hard work has been done for nothing but can't do anything about it now except work hard
Today's Foodage ( rubbish because I was so busy at work and forgot to eat - trying to do 5 days work in 4 sucks !! )
7am - Muesli
12pm - Tuna, mayo & sweetcorn s/w with french fries
6pm - TRAIN
8pm - Minted lamb chop burgers & cous cous
Rubbish days eating !! 
Workout :
1K jog warm up
3x20 Squats @ 45kgs superset -> 3x15 leg extensions @ plate no 10
1x20 Static Lunge @ 27.5kgs / 2x20 @ 30kgs
3x12 SLDL @ 25kgs superset-> 3x12 swiss ball hamstring curls
3x15 seated calf raises @ 22.5kgs
3x10 Roman chair lift
5 mins rower
Notes:
Not going heavier on my squats at the moment, need to concentrate on the form, I don't feel I'm going as deep as I should do so the weight will stay as it is or I might even drop it to get my form back - I think I've been a little plate happy 
Didn't go my side lunges off the step, getting pee'd off with them... feel all clunky and clumsy :/
Any ideas for an exercise to hit my inner and outer thighs ? I don't want to use the silly adbucter machines .. maybe use the leg press but feet at a certain angle ? *scratches head*
I have my review with my PT tomorrow so the workout will be fiddled about with a bit but the squats will stay
< Message edited by Welshy -- May 6 2008 21:22:16 >
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 6 2008 21:24:24
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Ak_88
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Wouldn't worry about hitting inner and outer thighs as you'll just get anal about it (ooo err missus  )
The wider your stance is with squats & leg press, the more inner thigh muscles it'll hit, whereas a more narrow stance will hit the outer thighs more.
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 6 2008 21:27:08
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Welshy
Posts: 3220
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From: Braintree, Essex
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anal .. *sniggers*
Will chat to Mr PT dude about it tomorrow and suggest maybe the leg press with a different stance.. ta dude !
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 7 2008 10:46:27
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kitty
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I agree there's no need to directly hit the abductors and adductors directly. Squats and lunges will sort you out
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 7 2008 20:45:29
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Welshy
Posts: 3220
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Foodage today :
7am - Porridge & Strawberries
10am - 2x riveta & banana
12.00 - Toasted Bagel, smoked salmon, low fat cream cheese & spinich, Pear
4pm - from frias, protein & grapes
6 - 7.30pm - TRAIN
Shortly to have wholewheat pasta, organic pasta sauce & a weee little bit of low fat cheese
Training was boxercise followed by 2.4K run
Had a review with my PT today, he was a little disappointed that my BF% isn't coming down as quick as he thought it was, he's really impressed with my work in the gym but I have to do a food diary to see what I'm eating
He's going to change my weights around a little as well so booking 2 new sessions with him
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 10 2008 14:25:06
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Welshy
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I just squatted 67.5kgs \o/
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 10 2008 14:50:35
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Ak_88
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RAD!
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 10 2008 15:29:28
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S_T_E_F
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From: Ilford,Essex,United Kingdom
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Anal, wat a beautiful word hehe.
Agree with kitty et al, my outa thighs have sucked for yonks and now starting to get size.Squat ,squat and more squat, then try some different squats like hacksquat which i find hits thighs in a different way focusing on rectus femoris which is the only quad muscle that flexes the hip thus adding size to thighs in different way and place still pushing out lean mass on the outa sweep.
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 10 2008 20:50:50
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ElfinTan
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Squats are ace for your legs and butt. Stick with them but make sure you do them rigth before you chase the weight. I've dropped my weights right down to make sure I'm sitting on my @rse as per Mr Fat Petes instructions. Have you seen the youtube squatting class vid that I posted a while back. It's really good for seeing good form being banged into someone that has been squatting for years. Once your 'got' it go up in small incriments. I went up with 2.5kg plates this week and got 95kg - right down and DRIVE IT UP lol Mt butt shape has change alot since squatting. I have to take a wide stance to make space to drop my bum because my thighs are proprtionately longer than my lower legs so mess about with stances and find the one that suits your body mechanics.
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 12 2008 10:47:54
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ChrissieG
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Welshy - how is it going my lovely?
Agree about the squats and can testify to step ups (on a big step!) being extremely effective for the 'lady thighs' and general butt region!! Whenever I see a step that is higher than 18 inches these days, I have this urge to get stepping!!!!!
Must get out more....
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 12 2008 21:56:31
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Welshy
Posts: 3220
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From: Braintree, Essex
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quote:
ORIGINAL: Fintan
Am I the only person who did a double-take when they saw the knicker pictures? You are one seriously attractive lady and a 67kg squat is decent progression indeed! Rawr.
Aww bless... thank you !
Tan, will have a looksie when I get a chance.. I can feel I'm not going deep enough on the squats, will be having a leg session with my PT next week so I'm sure he'll correct my form if it's not low enough
Chrissie !! *hugs* I have a wonderwoman in my journal ! \o/
Today I did a nice 5k run on the dreadmill, found it really hard today actually, had to slow down to do a fast walk a few times but I did it... I so nearly didn't go to the gym after work today but I thought nope ! Don't start this crap ! Get your butt there
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 14 2008 21:12:52
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Welshy
Posts: 3220
Joined: Oct. 28 2005
From: Braintree, Essex
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oops, forgot to update ! Naughty me !!
Not gonna list my food cos it's boring but training wise !
Tues Training :
1K jog warm up
3x20 Squats @ 40kgs superset -> 3x15 leg extensions @ plate no 10
3x20 Static Lunge @ 27.7kgs
3x12 SLDL @ 25kgs superset-> 3x12 swiss ball hamstring curls
3x15 seated calf raises @ 22.5kgs
3x10 Roman chair lift
5 mins rower
Notes: dropped my squat weight down and concentrated on form, got lower and felt better !!
Today !
Boxercise followed by 2.4K run.
Got a session with my PT tomorrow - my new upper routine.. I don't know what it is yet and I'm scared !
Seriously thinking about contacting James to get some diet advice and a meal plan, I really think it's my diet letting me down at the moment 
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BF% 03/07/08: 21.3%
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RE: Welshy's Weight Loss * Shape-Up Pics Page 45* - May 14 2008 22:04:05
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Ak_88
Posts: 11270
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From: Chelmsford, Essex
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I got pretty good results from one of James' minions last year when i got my diet done - well worth the cash if you plan to stick to it
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