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Nikki's Journal

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Nikki
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2002/09/04 13:13:00 (permalink)
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Nikki's Journal

Since it has been so quiet here lately, I thought I’d steal an idea I saw on another website by a member here that I thought was a fantastic idea. I thought I’d do a training/diet journal here. Some others might like to do it as well and give each other tips/support/idea etc. What do you think??

I’ll kick off mine. I’m 5’6 and currently weigh 64.8kgs and have 15%bf. My goal is to get to around 10-12% bf while maintaining/building more mass. In a couple of weeks I’m heading back home to Australia for a few days to see my family and friends, so I’m dieting in an attempt to get a ripped as possible!!

I do a split routine 2 days on, 1 off, but it depends on what else is on. I train one body part per night and usually alternate with calves or abs at the end of each workout – my calves are REALLY lagging. I train with my man each night, but he is away so I’m training alone, which means no spot! But I always train to failure on each exercise.

Last night I trained back my workout was:

Chins with body weight, 4 sets of 8, 6, 4 then 4.
Reverse pull-ups with body weight, 4 sets of 10, 9, 8, 6.
Lat pull downs to the back: 3 sets, 8x 35kgs, 8x40kgs, 4x45kgs.
Lat pull downs to the front: 3 sets (can’t remember) exactly, but did a few sets of around 45kgs.
Romanian dead lifts: 4 sets, 40kgs, 50kgs, 60kgs, 60kgs.

As for cardio, I do a bit each day because I cycle to work. So yesterday I did:

60mins cycling
45mins fast walk

With my diet, because I want to look my best for Australia, I’ve cut right down on the carbs. This is what I ate:

1: 6:30 Quark, strawberries and oats
2. 9:30 Quark, strawberries and about 50gs mixed nuts
3. 1:00 Omelette: 4 egg whites, 1 yolk, peppers, parmesan and ham and large salad
4. 3:30 Leftover omelette
5. 6:00 Protein jelly (I’ll have to post the recipe YUM!)
6. 8:30 Another omelette this time with 4 whites, 2 yolks, ham and mushrooms
7. 9:30 More protein jelly and a protein cookie that I cooked.

Because my man was away I just cooked eggs. Boring I know, but I don’t want to open a big pack of chicken and not eat it all!! I was also having sugar cravings last night – or maybe I was just bored because I was alone. So I made the protein chocolate cookies that seemed to take the edge off the craving. I can’t allow myself any chocolate or I just can’t stop!!

So there is mine for yesterday. I’ll try to post them regularly!
#1

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    shorty5
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    RE: Nikki's Journal 2002/09/04 16:39:21 (permalink)
    Like the idea Nikki! Seems to be going real good for you :) What is quark by the way? I have to get my eating down pat, just been real inconsistent lately.

    Keep it up though ... and if everyone does their own journal type thing should it all be in a "new topic"? Would probably be easier right?

    Every truly great accomplishment is at first impossible.
    #2
    Nikki
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    RE: Nikki's Journal 2002/09/04 17:00:41 (permalink)
    Everyone should start a new topic with their journal in it. I think it will be interesting to see what others do.

    BTW, quark is like a soft cheese kind of like ricotta that is made from just whey. So it is very high in protein, low in carbs and has about 0.2g of fat per 100g. I eat so much of it!!
    #3
    CumbriaMoose
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    RE: Nikki's Journal 2002/09/05 11:14:17 (permalink)
    Whre do you get Quark from then ? Health Food Shop ?

    And its not like cottage cheese is it - unfortunatley the consistancy of that just makes me feel ill.... [xx(]
    #4
    Nikki
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    RE: Nikki's Journal 2002/09/05 11:29:30 (permalink)
    I buy it from Tesco's. I think its called Farmers Cheese in the US
    #5
    AndyGates
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    RE: Nikki's Journal 2002/09/05 13:05:30 (permalink)
    It's available in most large supermarkets in the UK. Low-fat sis swears by it.
    #6
    Nikki
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    RE: Nikki's Journal 2002/09/06 07:58:37 (permalink)
    Am I struggling this morning! Must be a Friday morning thing. But it was not nice cycling to work in the rain!

    I’ve been having strong sugar cravings the past couple of days. But I managed to resist! My biggest weakness is chocolate coated nuts. Yesterday I went into a shop picked them up and went to the counter. I then put them down and walk out of the shop! Very proud of myself.

    Last night I had some bad news from my doctor. Since then, everything has just seemed surreal. I managed to get through a shoulder workout, but it was one of those nights that my mind was not on it. I just went through the motions.

    But I did:

    Barbell shrugs: 4 sets, 40kgs, 50kgs, 60kgs, 60kgs.
    Flyes: 3 sets, 5kgs, 7.5kg, 10kgs
    Seated flyes (leaning forward to work the rear delt): 3 sets, 7.5kgs, 9kgs, 10kgs
    Seated shoulder press on the smith machine: 4 sets, 25kgs, 30kgs, 30kgs, 25kgs
    (I hate that exercise – I feel my weakest!)
    Seated dumbbell press bring the weights together in front of my head and then touching above my head – a killer: 2 sets: 7.5kgs, 8kgs.

    I’m still stuck at 64.8kgs – the scale won’t budge!! I haven’t been below this weight in over 3 years, so I think it is a physiological thing now. I’m been strict with the diet. I’ll go for a run around Regents Park during my lunch break, always makes me feel better.
    #7
    ozzy
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    RE: Nikki's Journal 2002/09/06 08:26:45 (permalink)
    quote:
    Yesterday I went into a shop picked them up and went to the counter. I then put them down and walk out of the shop! Very proud of myself.



    Bet that got some funny looks. lol

    Keep fighting girl, hope the docs news was not too bad.


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    #8
    Nikki
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    RE: Nikki's Journal 2002/09/09 09:36:02 (permalink)
    Well I missed a workout Friday night and decided to go for a drive to Oxford for dinner – yes crazy I know. But I hadn’t even gone for a run that day. And I gave in to the chocolate peanuts. But the good thing was that they tasted so bad that I threw most of the out and won’t be tempted to buy them again!! Good news.

    Saturday I intended to go to the gym, but instead went to the cricket to watch the India/England game. It was a corporate box with all drinks and meals provided……bad news. I discovered Pimms. It is divine!! And chocolate brownies, scones with clotted cream….yes it was down hill all the way……I wanted to go for a run, but when we got home we went straight to sleep. Can’t believe I went 2 days in a row without training! Major guilt.

    Sunday morning I was busted by the man eating toast with butter and vegemite (not allowed butter!) I must say it was so beautiful. Just what I felt like and something I haven’t had in years because I just can’t stop once I start. So I threw the tub of butter out so I wouldn’t be tempted again!

    I really didn’t feel like training. It was legs day. But the good thing about training with a partner is that they make you go. I decided not to train heavy. Well that went out the window. I did a warm up set with just the bar, then did 30kgs for 10 reps, then 40kgs for 10. I felt really strong so went to 50kgs and just did 4 reps. I told the man that I was going to do two 20kgs plates aside. He laughed at me and said he didn’t believe it. So I put on a plate a side and did 4 reps no problems. Then I put on a 20kg and a 10kg a side again with no probs. It felt really good. So we put on the 2x20kgs. I actually managed to do two reps. Admittedly I didn’t go all the way down and the man was right behind me, but I did it!! I squatted 100kgs!!! I was ecstatic!! If only I could get my bench up I could compete in powerlifting!! What a buzz!!

    For the rest of my workout I did straight-legged deadlifts 4 sets up to 60kgs, then super setted seated hamstring curls, and leg extensions. We then we home to our roast that we put in the oven before going to the gym – a great idea – it is divine!!

    Woke this morning ready to start the dieting again, only to weigh in at 66kgs!! Now tell me, how can I go from being 64.8kgs on Friday to 66 on Monday?? It doesn’t make sense? How can anyone put on weight like that?? I must have a problem. So back to the strict dieting since I’ve got less than 2 weeks until I’m back in Australia and I’d love to be around 63kgs when I hit the shores. Oh well, must go for a run…
    #9
    Philia2
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    RE: Nikki's Journal 2002/09/09 09:55:37 (permalink)
    Now where did you get that idea from?!! lol
    Good thing Nikki, keep on!!!

    La vie est toujours aussi belle.......
    #10
    ozzy
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    RE: Nikki's Journal 2002/09/09 10:46:44 (permalink)
    unbelievably good work on the squats girl. Keep up the hard work.

    The extra weight could just be some water. Don't worry about it.

    Keep us posted. This is a great thread.


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    #11
    Nikki
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    RE: Nikki's Journal 2002/09/09 12:52:06 (permalink)
    Philia2 - hope you don't mind. Very good idea and inspiring reading yours. You should put it up here as well??!?! Just copy and paste and you can do the 2 at the same time.

    And thanks ozzy, I've been looking at the powerlifting weights that woman in my class do. The squat ranges from 105-140, bench 72.5-87.5 and deadlifts 110-180. So I've got some work to do before then, but I'll get there!!

    Why don't more people put their journals up??
    #12
    ozzy
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    RE: Nikki's Journal 2002/09/09 12:54:56 (permalink)
    [quoteWhy don't more people put their journals up??


    Yes, get some inspiration and tips.

    Don't think mine really fits in here though.


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    #13
    Philia2
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    RE: Nikki's Journal 2002/09/10 07:14:22 (permalink)
    Of course I don't mind Nikki!!! I think it's a great idea (and great inspiration and motivation for everybody)!!

    I donnu if I should copy my journal to here though (maybe Jason wouldn't be happy with the lenght of it!! lol)

    If anybody else wants to read about my diet, training etc then go to abcbodybuilding.com, choose work out journals and here I am: Philia2

    La vie est toujours aussi belle.......
    #14
    ozzy
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    RE: Nikki's Journal 2002/09/10 08:31:08 (permalink)
    Gym junky, Start a post of your own up and give us daily or weekly updates. It would be a great way to monitor your progress.

    In the mean time i will talk to Jase.


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    #15
    Philia2
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    RE: Nikki's Journal 2002/09/10 10:16:10 (permalink)
    Gym junkie? lol me?!!!!!

    Just because I live and sleep in a gym?!!!!! (not even a joke!) Errr I guess I DO spend around 22 hours in a gym daily 7/7

    Well, it's my life so what do you want?!!
    #16
    ozzy
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    RE: Nikki's Journal 2002/09/10 10:29:04 (permalink)
    we also have a member called gym junky too philia.

    Look at the post above your last one.
    #17
    Philia2
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    RE: Nikki's Journal 2002/09/10 10:58:41 (permalink)
    Ooooooooooohhhhh lol and now I thought that I could find a excuse to argue with you Ozzy!!! [:P][:P]

    lol sorry Gym junkie, I didn't intend to take your title!!!!
    #18
    Nikki
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    RE: Nikki's Journal 2002/09/12 18:13:00 (permalink)
    I'm still in pain from my chest workout on Monday night!! It was a killer. I started with bench and did about 6 sets. 2 of those were just 2 reps to "feel" the weight, the others were more than 6. I benched 45kgs. Not much yet, I'm really hoping to get to a 20kg plate a side, making it 60kgs. That would be awesome to bench as much as most of the guys in my gym.

    The diet has not been going so well. I never have more than 2 drinks a month, and on Tuesday night I had a house party with one of my mans clients. I had 4 drinks and was totally drunk! I had to be carried home. You can imagine how I felt in the morning! So no training for me for 2 whole nights!

    But tonight is the night. I'm going to do a bi's and tri's workout tonight. The man is alone, so I will be able to workout more intensively, but not as heavy. I've also got some drumsticks marinating in the fridge for my dinner. So hopefully I'm feeling sore tomorrow!

    I've put on weight this week. Don't even want to write what I weigh. But I'll take Ozzy's answer - just water (not the chocolate I've been eating)! There is always tomorrow.....
    #19
    studly
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    RE: Nikki's Journal 2002/09/15 22:26:30 (permalink)
    Nikki, see this Quark stuff, is it like really thick cream? cos i was looking for some in sainsburys and found some stuff for cooking called quark.Is this the same stuff? cos it made me gag a bit lol, but added it to some rice and it was quite nice. Have i bought the right stuff?
    #20
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