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 :(