Update

some time since I didn't post.... well not that long but it seems to me as if it was cause a lot of things happenend!

I hired that power-lifter guy who was coaching me, cause I want to do things right. Form is very important and I wasn't doing it right, he has corrected me, especially my squat and showed me where my weaknesses are and what to do about them. I'm amazed cause from one session to the next I do see progress and that's great.

He has made a plan for me , which, needless to say, is much better than some plan I could find in the internet, cause he knows what my goals are, in which point I am now and which my strong and weak points are. I'll be training high volume, 4 times a week, many sets, many reps...the "big three" and accessories... and pull-ups.... I used to do pull-ups at the machine and I liked it, I liked challenging myself everytime trying harder but now, just assisted with the rubber bands...oh my dog! it's sooo difficult! ...So difficult that it makes me feel frustrated... also cause i'm suppossed to do 5 sets of ten reps...that's a lot!!! but he helps me too... which on one hand encourages me cause I am doing the exercise but on the other makes me feel a bit frustrated cause I still can't do it on my own.

Last session was last Sunday.... it was ok but I think I was not on top of my game... I'm hoping to deliver better results today... well, on the weekend I had my b-licence course...so...after sleeping about 5 hours from saturday to sunday,I got to do some muscle training  (like toning, not hard) for an hour and step (!) for another hour...so when I started the strength training at 6 p.m. I was already a bit tired.... so my results were mediocre...At some point my coach seemed a bit ...hm...can't find the word but he said "that's gonna take a lot of work!".... but well, i'm new and he knows it... still I hope I do better today!

Last time I did.

Squats: 5x5 ... 37,5 kg
bench:  5x5 ......27,5 kg

I tried the bench with a tiny bit more weigt, just increasing 2,5 kg...but I was losing the form all the time... :(  That frustrated me a little. My bench press sux big time...but...it will get better I hope!

Pull-ups: I don't remember exactly, maybe 5x5 (?) That was REALLY hard as I have posted before... but for now we're focusing on going down slowly (5 second negative) and not that much in going up...Oh my! i'm still so weak! ...but Rome wasn't build in one day, right? my muscles and strength obviously neither :D

Glute Bridges 5x10 with 3 second count on the top  67,5 kg. That was ok, I ended up exhausted but I think that's because it was the last exercise of the session.

My coach planned on roll-outs for afterwards but he noticed I was too exhausted... I hope I didn't disappoint him, he's taking so much effort in training me... Well, actually I got praised by him later on he said ( I quote) : "

and girlie, remember this

i am bloody proud of you

you have one of the best work ethics I have seen on a girl I have trained

you dont bitch, you dig deep and you get the job done

keep that up"

Aw! That made me feel soooo good!  :) 

I'm excited about today's training :)  I hope I can give more than last time... I should! I haven't done any cardio and slept 7,5 hours (!!!)

He also made a diet plan for me...i'm going to be bulking slowly basing on macros, it sounds scary...really scary for me that i have been activly trying to lose weight no matter what for the last years.... I mean... former anorexic now bulking... I'm making my peace with it but...not easy!!!.... He (my coach) says it's not the right moment for me to cut cause i don't have enough muscle mass...so...if I lose, i would just be skinny but not muscular, and I want muscles, I want to look like the competitors... and kiss goodbye my ED...it's not me at all... I'm not (and don't want to be) weak and like a child so that people take care of me... I used to want that, really, I cannot explain why...i guess i was lacking ...MANY things....love, self-confidence, ... I just wanted to be loved and taken care of... But now i do have more confidence (sports plays an important part in it), and I found the love in myself, I might not have one person or anything but it's inside of me and...well, I'm getting so cheesy here! LOL :P Stop! HAHA

Back to the diet: it's gonna be based on macros but also on eating "clean". my coach sent me a picture after he bulked and he didn't look bad at all! He put only on 1,5 kg while bulking due to eating clean...and he adviced me to do the same...I would like to post the picture but i won't cause I haven't asked him and I don't know he he would have something against it... maybe I'll ask... 

half a post...:P

(this was written last friday, the 26th ... or thursday the 25th... I don't remember ...and not finished and published today, LOL) I've been busy!




I think I did quite a good job for a newbie... I have to say that now I LOVE and at the same time HATE lifting, LOL, which is great cos that SOB working is getting the best of me, it's like a fight ...it's like oh, my dog...I want to give up...and then.... WTF?! Never , ever! that stupid barbell with its stupid weights is not gonna defeat me and I'm gonna show, and then u go like loaded with some emotion and then you do ir´t!  ...and when you've done it...such a great feeling, right?!

I was coached again:

So I first did a proper warm-up, lots of exercises to assist me later on the real training.

As for the training itself (wich took over 2 hours but with a lot of breaks) I did only squats and deadlifts. There is so much to take into account when you squat!

Position: hands always in the same position. 
Chest out
arched back
squat low
knees open

It's much more difficult than it seems!
I did about 5 sets or so with just the bar as warm-up and then increased the weight to 5 kg each side, so total 27,5 and then increased to 10 each side so 37,5

A coaching session

 I was at the gym squating and a guy wanted to use the quat rack at the same time as me but he let me first and while seeing me he told me that my shoes were not good at all for lifting and that I'd do better without shoes, we started talking and he's a personal trainer and has lifted already for nine years! ... So he was coaching me and it was cool, I noticed that you really have to pay attenttion to a lot of things while squatting... I guess the same goes for other exercises but, it was like eye-opening...So I did less weight but I did it right! He told me he wouldn't mind coaching me again if we coincide in the gym and also told me about a (female) friend of his whom I could contact and maybe she and me could train together or she could coach me...he was really nice to me! and I think I have learnt a lot :)

Now I'm even more motivated now that I see a bit clearer what this is about cos i was feeling a bit lost, I have to admit.

I really appreciate that that person coached me...among everybody in the gym he coached me cause he sensed I want to do things right and I want to learn, and I really do!

So, ok weightwise the squats don't count cos I was just training with the bar to make sure I have the basis right. As for the rest:


DEADLIFTS: warm-up: 3 sets x 5 reps 22,5 kg
                       training: 5x5 with 42,5 kg

BENCH PRESS: warm-up: 3 setsx 5 reps just the bar (17,5kg)
                            training: 5x5 with 27,5

SQUATS: Coached, focusing on technique.

ASSISTED CHIN-UPS: warm-up: 60lbs x5
                                       training : 30 lbs x 3 ( didn't manage the 4th)

I didn't do cardio today and eatingwise... a bit more than planned but I planned already less than what the real plan says....

Short entry

BC 55 AWESOME!
Low Cal. Low Carb -> I managed my macros.
Other stuff.... I've got it bad and I've got it good!  LOL

The Big three and some ranting :P

So.... RPT is maybe a bit advanced for me since I'm lifting now for only 3 weeks.... so I ecided to change the programm and I started with "the big three" (http://rippedbody.jp/the-big-3-routine/)  and here#s what I did today:


Deadlifts: warm-up 3 sets x 22kg x 6 repstraining: 5 sets x37 kg x 5 repsbonus set: x 42 kg x 5 reps

Bench Press: warm-up: 3 sets x 17,5 x 5 repstraining: 5 sets x 25 kg x 5 repsbonus set: 30 kg x 5 reps

Squats: warm-up: 3 sets x 22 kg x 5 repstraining: 5 sets x 32,5 kg x 5 repsbonus set: 37,5 kg x 5 reps

But I can go heavier than that. Next time , wednesday, I'll di the training with what I have used for the bonus set this time.... it's a bit too little weight, istn't it? well, I'll increase next time ... + BODYCOMBAT!!!

It was kind of exhausting but I didn't feel like totally drained...which tells me I could have gone harder...and I will next time! 

After that I wanted to do a couple of chin-ups but Bodycombat was about to start so I didn't do the chin-ups. BODYCOMBAT was really cool, like always, I had a lot of energy almost til the end...at the end I was exhausted but happy :) I know the choreography already and don't make a lot of mistakes. The other day i was also complimented on my combat movements... [deleted stuff ]

Tomorrow is BODYCOMBAT again <3 <3 <3 and I'm looking forward to wednesday, when I'll do the big three again but with more weights. :)

I've been told recently i'm "too" positive...funny... yes, I guess I try to look on the bright side of life ... it was like "I'm going to start a new training! how cool! I can't wait"... I guess I sound exaggerated, well in that case I am, because it's just what I think and what I feel... and I'm happy about it... I just wished the results were better.... but i'll be patient and BELIEVE... Sometime what gets in the way from us to achieve our goals is just ourselves... I guess somewhere in the back of my brain it's "engraved" that I canÄ't lose weight or look REALLY good.... The moment I'll stop thinking that, and I mean it also unconciously...THAT moment I would have broken the barrier and I'll start seeing results, that's what I think...but how to stop something uncounscious.... It's like these gut feelings that I sometimes have... the almost never are wrong...and when I sense "something" it might actually happen...sometimes to my bad luck, I must say...In those moments I try to convince myself that this feeling might just be my worries or fears...but I think I'm quite intuitive...for better or for worse!... and very often, if i listen to my gut I would realize that there's something there... Anyways... what i want to say is that I have to believe in myself and let the fear disappear.... Today for example...I could have pushed myself harder... I didn't...why not? partially because before i started i didn't think I could...to my surprise it would have been possible without doubt.... but hey! now I know for next time... wednesday....

Oh, and eating-wise... I' trying to reduce calories cause I WANT results...and I'm not getting them! so instead of 1800 on training days it will be 1500 to 1600  and rest days aiming for 900 to 1000 ... (my TDEE is 1700)... I know it's maybe a bit too little but I want results and... "hunger hurts but starving works" as the song says....

I think I did good....

I changed my approach as I said in my last posting and for now I'm not going RPT Style cause I'm still a newbie... Today I wanted to push myself and feel exhauted, feel that I have worked hard so, even though I wrote my plan like always (RPT) I did differently once there basing on what I was feeling, so, mainly increasing reps if I was not struggling and keeping the weight to whet was supposed to be the maximum in case I had done RPT.

So....What I did:

SQUATS:
Warm-up: 3 Sets x 10 reps (only with the bar: 17,4)
Set 1: 7,5 kg each side + bar x 10 reps
Set 2: same, 7,5 each side + bar x 10 reps
Set 3: 7,5 each side x 25 reps....

yes, 25...I wanted to do til I feel I almost can't.... and the last two reps were difficult and my legs didn't have the proper form anymore.... It's good having a mirror in front of you, then you really can check if you're doing it properly or not.... Though it has disadvantages too.... At the very beginning I was looking at my belly ( by far my worst body part) and got a bit discouraged.... like so much effort and what the hell for?! ... but once I really started I forgot about it and was really focused on just training...as it has to be :)

Linked to this "what the hell for?!" I'll say something about me...I guess everybody is like that but I think I'm extreme in this sense... When something is going kinda good, I give my 200% til it goes perfect....but when something goes kinda wrong... I oftenjust give up...(is that low tolerance against frustration? ...may be), I just know I should be more of a fighter... well...now I know it so ...some time I will put it into practice too ... :P

LUNGES:
warm-up:  3 Sets x 8  reps each leg (5 kilos each side with the dumbbells)
Set 1: 12,5 kg each side x 10 reps (each leg)
Set 2: 12,5 kg each side x 8 reps (each leg)
Set 3: 12,5 each side x 10 reps  (each leg)

this was adequate, I could finish everything in more or less good shape... well...funnily enough I was more exhausted on the second than on the third set... maybe the resting time between second and third was longer... or maybe seeing the end motivated me to push harder...that's how the mind works....

STIFF-LEGGED DEADLIFTS:
warm-up: 3 sets x 8 reps (just the bar)
Set 1: 10 kg each side x 10 reps
Set 2: 10 kg each side x 12 reps
Set 3: 10 kg each side x 15 reps

Next week I think I'll increase the weights in all exercises... I think I can....
I'm curious how I'll feel tomorrow... As for today... a bit tired   but happy :)

Eatingwise... oh my dog! ... so much crap, but it fitted my macros (pretty much) so I'm not feeling bad :) and I deserved it ha! I had less than what I'm suppossed on training days cos I've been a bit off the days before...not yestarday, but monday and tuesday or tuesday and wednesday...something like that.... and now I have to pay for my sins, the scale is my god and it has no mercy! :P

Some more newbie stuff... :D

Yesterday I did again bench press, incline dumbbell press and pull-ups... Something weird happens to me  and it's that while I do find the last reps to be hard, at the same time I don't feel exhausted after the work-out...which makes me feel kinda wrong... I should be exhausted I guess.... ?? My friend/online-coach doesn't know why either but he thought maybe it is too soon for me to train RPT (Reverse Pyramid Style),  he might be right, normally RPT is something for people who are trained and me...well... let's say BODYPUMP was a very cool endurance training with the barbell...that DOESN'T make me a trained person as far as strength training goes... So I'm going to start from basics, the program will stay the same but not in RPT style , just the standard way to train for beginners... OR my friend suggested 5x5 , which I still don't know much about, but I'll do my homework as soon as I'm home...(gotta go to the gym first, of course, where else?!)

So, here is what I did yesterday:

Bench Press:
warm-up: (just the bar 0 17,5 kg) 3 sets x 8 reps
Set 1: (6,25 kg. each side) x 5 reps
Set 2: (5 kg each side) x 8 reps
Set 3 (2,5 kg each side)  x 12 reps

The heaviest set, set 1 cos it was RPT was difficult but I could manage...I could manage 4 , the fifth had a bad form... My main problem ( noob here!) was being far apart from the lateral bars so that the barbell wouldn't collide with them, lol...I sometimes feel so ridiculous... maybe I should go to train a t 3 or 4 am when nobody could see me...LOL... anyway... i'm not there for guys to check me out, LOL

The lightest set, with 2,5 was really a walk in the park....in a sunny day... with mild temperature...LOL

Incline Dumbbell Press
warm up (5 kg ) 3 sets x 8 reps
Set 1: 10 kg x 8 reps
Set 2: 7,5 kg x 12 reps

It was good... 10 kgs was not that exhausting tho...Maybe next time I can try 12,5? or well...since I won't go RP Style I might stick too the 10 for 3 sets... I have to think about it ;)


Pull-ups: (assisted)
warm-up: 70 lbs x 8 reps
Set 1: 40 lbs x 2 reps
Set 2: 50 lbs x 4 reps
Set 3: 60 lbs x 6 reps

I tried also one rep with 30 lbs...I couldn't  :/  It seems pull-ups are more difficult than chin-ups

And as for dips... they were in the written plan... I just realised I have no clue how to do them...so... let#s leave it here for now :D I'll get informed about how to do it first  and then I will try ;)

Yesterday 2nd monday

Ok, this has to be quick cause i'm on my break...mybe i'll write more in the evening ;)

It was a great WO day I have to say:

Monday is: Deadlift + Leg Extensions + chin-ups
  


DEADLIFT:
warm-up: 3 sets with the bar only (17,4) x 8 reps
Set 1: 40 kg + bar x 4 reps
Set 2: 30 kg + bar x 6 reps
set 3: 20 kg + bar x10 reps

I thought of my friend's ( or my kinda-so-called-online-coach :D) words about being humble and didn't go to hard...I wanted to focus on my form first...I have to admit that i'm still a bit worried of injuries cos I don't really know if my form is the proper one. I just know from videos and pictures but nobody has corrected me...I think latest next week I will ask a trainer to check if I am doing it right.... i'm a bit shy, dunno why...ugh! that bothers me, the shynes...I also felt yesterday a bit intimidated, hey ! I'm still a newbie and sometimes I don't know exactly how or where to do the stuff... I mean...I know that curls in the squat rack is a big no-no...but that is as much as I know, LOL ! but deadlifts...where shall I do them? with which barbell? can I borrow it from the squat rack if it's free?...Oh my dog! I might sound so stupid, ha ha ha.... or sweet :P...I hope sweet LOL

Well, BTT: Deadlift next week can be quite a bit heavier, say... 45/ 35/25...that should be no prob...and it would be really good to have someone checking my for....then again i'm not sure if the trainers there do know much about this... One of them looks like a lifter so I might ask him....once I shake my shyness off, that is! LOL

LEG EXTENSIONS:
warm-up : 10 lbs x 8 reps
Set 1: 70 lbs x 6 reps
Set 2: 55 lbs x 7 reps
Set 3: 40 lbs x10 reps

I really felt the burn in this one1 Good! It made me feel good! :D So the weight was adequate, I had to struggle a bit. Actually I wanted to do 8 reps in the second set but I managed to do only 7... :S... which is good! room for improvement! :D LOL (I'm an optimist, haha...my glass is always half full...of whey!!!) :D :D

CHIN-UPS: (Assisted)
warm-up: 60 lbs x 10 reps
Set 1: 300 lbs x 2 reps
Set 2: 40 lbs x 4 reps
Set 3: 50 lbs x 6 reps

That was the best part of the WO. Not only because I love chins, also because I was able to do more than I expected. I had planned on doing 1 rep with 30 lbs, 2 resp with 40lbs and 4 with 50lbs...but I managed what is written above...i felt really happy and proud, it was great. I'm looking forward to next Monday!!!!

And BTW  I have a great chins vid!!! (It's not me doing them but someone who is REALLY GOOD at them, so enjoy :)) (...video soon to come ;))


And then BODYCOMBAT 55 . Yesterday BODYCOMBAT was awesome, one of the best classes EVER! I was really energetic, i nailed the choreography and had so much fun!!!! The last track I was all the time smiling and.... I don't know just giving my 150%...20%!!!! hahaha...


Eatingwise... HiC (high carb, high calorie...oh, how I love this kinda days <3 <3 <3)... Maybe I indulged a bit too much ( I even had cookies!!!...but couldn't have my monday oreo shake <3)...but hey...IIFYM ;)  ...and it did fit , ha!
I was thinking about chaningin the macros a bit , on WO days less fat , on rest days less carbs...but it was really difficult planning it like that, plus I think what I planned with the help of my friend/coach...or rather, whet he planned for me is just right and I#ll give it a try...After all i lost 1 kilo last week :D...which sadly came partially back :(

Goals and inspiration

It is said it is important to set goasl when you're trying to achieve something, so I'm (maybe for the fist time) setting goals, concerning not only my weight, but also everything else. Well, the most important part for me would be reducing my bodyfat percentages but that's tricky since I don't know exactly how much I have...I tried to measure it by myself with the caliper but I'm not sure I did it right.... The caliper says around 18% , my scale says 26%, this webiste http://www.scientificpsychic.com/fitness/diet.html says 21%, some othher website 23%... I could go on.... :/  but I won't LOL, I'll see the progress in the mirror or pictures. 

I would like my bodyfat anyways to be around 15%, difficult, but not impossible.

Now for the strength goals, I'm basing for this on the leangains site (http://www.leangains.com/search/label/Training) , which says:

For women in the 115-155-lb range, the corresponding advanced strength goals are 0.9 x body weight bench, 1.1 x body weight chin-up, 1.5 x body weight squat and 1.8 x body weight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular area), but the lower body is comparativly strong to the upper body.

Note it says advanced...so it might take a while til I'm there since I have just started:

Bench; 97,2 lbs = 44 kg.
Chin-ups: 118,8 lbs = 54 kg (so my own weight + 5 kg)
Squats: 162 lbs = 73 kg 
Deadlift: 194 lbs = 88 kg

Oh my dog! I have some work to do til I get there!!! 

Wish me luck! :D


The other day while chatting with my friend (kinda online-coach) to me we got to talk about competing, I aasked him if he ever thought of it and he asked back and I was like "who? me?!! NO!" LOL... It's becasue as for today I am not still confident enough to think I might achieve the physique that fitness models have... I sure want to and I'm trying... but since up to now I have had no results, my faith is almost lost.... But then again now I have changed my training plan quite a bit and I'm sticking to a diet that I can sustain for long, so...who knows?! maybe I can.

Some girls have got their competition figure on IF :

http://www.leangains.com/2010/11/leangains-helped-me-earn-my-ifbb-pro.html
http://www.leangains.com/2009/11/interview-with-kristine-weber-part-one.html

Looking forward for tomorrow! :D I love deadlifts.

working out on friday

Friday used to be my rest day because I used to do A LOT on Thrursdays but now I'm changing my plan altogether...it was not delivering the results I wished for so I'm trying something new. Yo cannot expect that by doing always the same things you would get different results, right? So...I'm focusing now oon quality more than quantity....I hope it works.... To begin with I have reduced my courses a lot. I used to do about 10 to 11 per week and now I'm reducing to 4!!! But also training strangth and here#s what I did today:

LUNGES:
Warm-up with the 5 kg. dumbbells - 3 sets, 8 reps per leg
Set 1: 10 kg. x 10 reps
Set 2: 7,5 kg x 10 reps

It was ok, I wasn't struggling but the last reps where not like super-easy, so it's fine :) Maybe I can increase the weights minimally next time...


STIFF-LEGGED DEADLIFTS:
Warm-up: (just the bar) 3 sets x 8 reps
Set 1: 10 kg each side x 9 reps
Set 2: 7,5 kg each side x 12 reps
Set 3: 5 kg each side x 15 reps

I have to really check my form, I'm not sure I'm doing it right.... I'll try to watch more videos, read and ask a trainer at some point because I'm not completely sure I'm doing it right... :S


SQUATS:
Warm-up (just the bar) 4 Sets x 8 reps
Set 1: 5 kg each side x 10 reps
Set 2: 5 kg each side x 12 reps

I was intending to do Pyramid style but after the first set with 5 kg plates, I thought it was easy and reducing it would be just ridiculous so I made the second set with just the same weight.

I could have done so much more! Well...now I know for next time :)

Eating wise...I had a lot, I love high calorie/ high carb days...tho I have to admit i'm a bit nervous of having so much...i'm afraid of putting on weight since I had a surplus...but tomorrow I'll have deficit so I hope it compensates...

A new love

Yes, I found a new love, I fucking love training with weights! :P

As for today I have skipped cardio, it would have beeen BODYATTACK and I'm not a big fan of BODYATTACK, especially the current release...

So here is what I have done:

BENCH PRESS (RPT style):
Warm-up  just with the bar (17,5 kg) 3 sets, 7 reps
Set 1: bar + 5 kg each side 5 reps
Set 2: bar + 2,5 kg each side 8 reps
Set 3: bar + 2,5 each side 10 reps

After the second set I thought there is really NO NEED to reduce the weights. Actually I could have gone much harder. Even with the highest I haven't struggled in the least...so, ok, I know for next time :)


INCLINE DUMBBELL PRESS (RPT Style):

Warm-up  3 sets x 10 reps with 3kg
Set 1: 5 reps x 10 kgs.
Set 2: 10 reps x 7,5 kg

That was ok. I had to struggle through the last reps, which is good :)


PULL-UPS (RPT Style):
Warm-up   70 lbs x 7 reps

Set 1: 40 lbs x 2 reps
Set 2: 50 lbs x 4 reps
Set 3: 60 lbs x 6 reps

I didn't really manage the topset, I was far from going up to the top....

DIPS

2 sets x 5 reps each

I really suck at dips, there's big big room for improvement there!

Anyways I'm happy with what I did today...Still getting used to, cos it's really different from BP...but I love it! You don't get as exhausted as with BP but the feeling that you have to struggle through the last reps, even when there are no many reps to begin with, is nice, I love it. I'm really motivated!!! Looking forward to next session!!!

As for eating.... A LOT! Even tho I did no cardio, I had the 1848...actually a bit more calories::

and now a video from the guy who is helping me with the training (helping me online I mean, at least for the time being :))

Deadlifts, etc....

I'm a bit concerned about my form by doing deadlifts...I'm not absolutely sure that I'm doing it right, next time that I do deadlifts I'll ask a trainer. Today while training befor body combat , M. told me he could help me when he's there, I asked him if he would be there before the course and he said that in case he's there he would gladly help me...but he doesn't know if he can be there already before the class...well, we'll see, I don't rely on him helping me, if he does, perfect but if I have learnt something up to now is...don't wait for someone to help, aask for help, maybe you won't get the help you were expecting to but ...you can't be waiting forever, right?... Anyways I'm quite happy with my results today, here's what I did:

I skipped the treadmill cos the train was late :P



DEADLIFTS: RPT Style
warm-up (with the bar): 3 sets x 8 reps
Set 1: (42,5 kg + bar) x  4 reps
Set 2: (32,5 + bar) x 6 reps
Set 3: (22,5 + bar) x 8 reps

As I said...not very confident about my for... I have to get coached, I don't want to get injured now or in the future or doing the effort in vain in case I'm doing it wrong.

This may help....





LEG EXTENSIONS: RPT Style
warm-up: 3 sets x 10 lbs
Set 1: 8 reos 55lbs
Set 2: 10 reps 40 lbs
Set 3: 12 reps x 25 lbs

ASSISTED CHIN-UPS: RPT
Set 1: 40 lbs x 2 reps
Set 2: 50 lbs x 4 reps
Set 3 60 lbs x 6 reps

First I tried with 30 lbs but I couldn't get all the way up... :/... There is some room for improvement here!!! and motivation too!!!

Apart from that BODYCOMBAT 55, I fucking love it <3 <3 <3

And eatingwise...AWESOME... like a cheat day, but "legally" ... I had an oreo shake, an oatsnack...my favourite (normally forbidden) stuff...oh! and banana ice-cream!!! My specialty: here's the recipe: cut a banana, put in in the freezer...when frozen, blend it.... there you go...best ice-cream EVER!!! :D :D :D

And I hit my macros quite ok...hippie! ;P

Kinda leg-day

I was really excited about today but also a bit unsecure cause with squats you're supposed to use the heaviest weight of the whole session.... and I'm not sure that my form is perfect...but I didn't want to wait with the training, I was going to do it anyways with or without coaching...After all I'm familiar with squats since I've been doing BODYPUMP for quite a while already, so I think I more or less know the proper form.

I looked at today anyway as a first encounter with this kind of training, so I wasn't going to go for RPT since I still don't know exactly how much I can lift...I know it for bodypump , but this kind of training is very different from bodypump...it takes some getting used to, I love it, but you cannot look at it like you look at bodypump, few reps, higher weights...tho I did everything with moderate weights today, it being the first time...so, too many words! let's go for numbers ;)

warm-up: 5 mins at the elliptical

SQUATS: (no RPT)
warm -up: just the bar  4 sets   8 reps
Set 1:  bar + 2,5= 22,5      8 reps
Set 2: bar + 5kg = 27,5      10 reps

The weight was not much, squatting was easy... The biggest problem is the moment to set the bar on my shoulders... I can't lift the bar that high, LOL... The good thing about the weight being moderate is that I got to squat deep, I could concentrate on the form, and being in front of the mirror helps correcting mistakes that in pump I'm not aware of.


LUNGES: (RPT) (with the dumbbells)
Warm-up: 4 Sets - 8 reps (each leg), - 5 kg (each hand)
Set 1: 10 reps each leg - 10 kg each side
Set 2: 10 reps each leg - 7,5 kg each side


OVERHEAD PRESS: (no RPT)
Warm-up: 3 sets x 8 reps (just the bar = 7kg.)
Set 1: + 2,5 kg (each side) 8 reps
Set 2: + 3,75 ( each side) 10 reps

I tried 5kg each side but I could't raise the bar, LOL...I will some day, tho :)

So....all in all ok, I could have pushed myself harder I think, but it was a kinda "get-to-know" day, so next time I'll do, I'll challege myself. Anyways it was a lot of fun and I'm looking forward to next session :)


Eating-wise: I more or less hit my macros ... and I enjoyed it a lot XD

ugh...

rest-days are boring... I also cannot eat much....tho I ate a bit more than planned... Looking forward to tomorrow...tho not looking forward to work...just to go to the gym... I feel a bit insecure tho about my form for squats so I'll go easy on them...maybe my friend will coach me...I hope so, that would be great.

Thursday: Les Mills!

I haven't eaten according to the planned macros today cos I have worked out more than planned...I normally would have eaten like a rest-day because of doing only cardio but I ended up doing:

Sh'bam - I love Sh'bam and not many Thursdays i have the chance to go so I decided to go, I was also curious about the new choreo, and actually it was fun and I'm positively surprised...I suck at it, but I will get better for sure :P


Bodypump- New choreography too.... WTF has jumping on a step to dowith pumping??!!! I really didn't like that part.... the music was also not so great... which is good since I'm not going to participate in (many) pump classes


Bodycombat- I LOVE IT!!! It's so fucking AWESOME! I'm really amazed.... Esp. track number 8 (For a lifetime) gets me high!!! :D I love the music, the movements... I get so euphoric that the other day I almost cried, LOL! Anyways since I sweat like crazy it wouldn't be noticed.... Today it was the best day! I was 1st- 2nd row and in the middle, that means, the instructor just in from of me... I thought that would intimidate me, but no! It made me give my 150% !!! :D I'm really happy I was there! It just makes me so happy, it's like a drug.... :D

CX Worx- we haven't started with the new release yet , which disaappointed me a bit, but hey! I got to say goodbye to the old choreography, which is good! :) Unfortunately my fave song was not played...sometimes we train the obliques, with that song that I like so much, sometimes the legs with a stupid song.... we had the stupid one today :/

And eatingwise.... oh, dog! I'm so fucking hungry! I ate more than planned, 1300 instead 1100... and many carbs....and I'm still hungry, that's annoying...and feeling a bit deprived...well...c'est la vie. No pain, no gain, LOL

So tomorrow is really rest-day, which means I have to watch the calories and carbs, I'll be planning the meal plan today for tomorrow, I might visit my BFF and I hope I catch my friend online later, I love chatting with him.

Wednesday was chest day

well...kind of, anyway :P

What I did:

 Bench Press:
  set 1: just with the bar (17kg) (8 reps)
  set 2:  with 2,5 each side (6 reps)
  set 3: with 5 each side (5 reps)

Next time I'll do RPT style...It was my first time so I felt a bit insecure of how much I should lift and ...I was to careful, but better safe than sorry so I went for a quite low weight tro avoid injuries, but now that I have a bit of an idea of what I can manage and whet not, next time I will be less clueless  :P

Incline Dumbbell Press:

  set 1: 6 kg each side - 7 reps
  sez 2: 5 kg each side - 7 reps

I wanted to use the 7,5 but it was not available...so I started with 6 and then 5, which was definitely too little, I can do more than that for sure! next time I'm aiming for 10- 7,5 - 6

Assisted Pull-ups: 

  set 1 : 50lbs  3reps
  set 2:  40 lbs 3 reps
I tried here with 30 lbs.... not able yet, I couldn't get all the way to the top.... Maybe next time.... So I repeated the second set once more. Again, next time I will do it RPT style, but since I wasn't sure what I can do and what not... it was kinda "rehearsal"

Dips:
  2 sets, each 5 reps


I'm really motivated , I'm enjoying it quite much, even tho sometimes I still feel a bit insecure...but it will get better, I can't wait for next time, esp. the pull-ups, I love them and I just want to get better and better. Next time I'll train will be either tomorrow or saturday, that depends on what I do today. If I go to Sh'bam + Bodypump + Bodycombat + CX worx, then I'll rest tomorrow. If I go to bodycombat + cx worx I'll work out tomorrow and rest on saturday.... I have to make up my mind yet.


As far as diet goes, this internet friend ( I call him my unofficial coach) made a plan for me based on macros:

So I'm following that... I love IIFYM, every training day is like a cheat day :D so great! I'm also doing IF (intermittent fasting) like the one described in leangains. It's funny how easily we can change habits, I always loved breakfast and never skipped it but I have adapted to this diet quite well.... I just hope it gives me some results...  It's less calories all in all than the diet I followed in winter, the one my so-called PT (who actually wasn't) gave me....that diet was good to gain muscle but now I want to cut.... I hope it works.... I'm not too happy about my looks, but well.... the transformation needs time and I guess I'm in the right path.

Some people advocate eating clean but I'll stick to IIFYM, i think it can work, and it is much easier to follow psychologically. Yesterday while having my post workout meal ( an oreo shake :P) I had to think of that quotation "when I eat crap I feel like crap" .... but for me actually is not like that...when I eat "crap" (in this case a mcdonald's oreo shake) I feel free... and happy, it was so yummy ! haha....This diet is awesome :D


If anybody's reading, check out this internet friend who's helping me achieve my goals, he's amazing:

http://www.youtube.com/watch?v=jtjLt0XpLJg&list=LLhm_hIGkghHLtZ3YuGeBRRA&feature=mh_lolz

starting today

1st of april: The journey begins....

Today I'll start lifting instead of bodypump. I love bodypump but I want to see changes and it's said that lifting is needed for that: Actually I'm really excited about that and motivated. Found a group in FB, FFF, which is also an IF group but just for women. I love it there, everyone is so motivating! also all the IG girls who lift are great inspiration for me! I just hope I don't make much of a fool of myself in the weights room, so newbie!!!!



So the training is gonna look like this: ( that's the training that Jenn, from FFF followed)

Day 1 (Monday)

• 5-min walk for warm-up.
• Deadlift 2-3 sets of 4-5 reps reverse pyramid style
• Rest 5 mins.
• Leg extensions - Same setup as deadlifts, but reps a bit higher (6-8)
• Rest 5 mins.
• Chins - Same as deads

Day 3 (Wednesday)

• 5-min walk for warm-up.
• Bench press 2-3 sets of 5-7 reps reverse pyramid style
• Rest 5 mins
• Inclinde Dumbbell Press 2 sets of 5-7 reps reverse pyramid style
• Pull-ups 2-3 sets with body weight.
• Rest 5 mins
• Weighted Dips (if you feel up to it) 2 sets of 5-7 reverse pyramid style

Day 5 (Friday)

• Squats 2-3 sets of 5-7 reps reverse pyramid style
• Rest 5 mins
• Walking lunges 2-3 sets same as squats
• Rest 5 mins
• Stiff-Legged Deadlifts - 2 sets of 5-7, reverse pyramid style
• Rest 5 mins
• Overhead Press 2-3 sets of 5-7 reps reverse pyramid style

Today also is the first time we get to do BODYCOMBAT 55. I'm excited about that too! :)

And on a side-note: IIFYM is  AWESOME! It's like cheat-day everyday, LOL! ...well,,, I sometimes eat only clean ;P


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Later the same day:

5 mins elliptical as warm-up (Dog! I hate the elliptical)
Deadlifts: 4x 40 kg /  6x30 kh/ 8x20 Kg
Leg Extensions: 6x50 lbs/ 6x40 lbs/ 6x30 lbs
Assisted Chin-ups: 6x? / 6x? (I don't remember exactly and I had to interrupt cos my BODYCOMBAT class was about to start...) :S


BODYCOMBAT 55: AWESOME!!!! At some moment I thought I could cry out of happiness in the very moment, so thrilling!!!!