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!!!!

Now that I know what type of diet I'm going to follow, I have to get a training plan, cos as they say "failing to plan is planning to fail"....

As far as earing goes I'm giving a try to IF (intermittent fasting) and IIFYM (if it fits your macros), I like it because it's very flexible, you just set your calories and macros and,as long as it fits, it's ok... I'll be cycling calories and carbst too:

TRAINING:
 Monday : Weight training + BODYCOMBAT
Tuesday: BODYCOMBAT
Wednesday: Weight training (+ BODYATTACK(optional, depending how tired I am))
Thursday: BODYCOMBAT + CX WORX
Friday: Weight Training
Saturday: Rest-day.
Sunday: CX WORX + SH'BAM

I'm going to miss BODYPUMP but I really want to try a different approach since what I was doing by now hasn't really done much about my figure.... I guess I could have done better in terms of diet, but still, I wasn't doing awfully wrong and I'm not seeing results, so...time to change....

Now I have to prepare a training plan for the weight training, that's difficult cos I am a total newbie...i'm gathering a lot of information on the net and asking a new friend... or acquanitance...i like to call him already friend, internet friend, anyways... he's helpting me A LOT with my training and diet, he's an advocate of IF and IIFYM and experienced in lifting weights...and you can tell he knows his stuff...I'm really happy he's helping me so much, I really appreciate it :)...

Long time no write! but REALLY long.... That doesn't mean I don't work out anymore , it's just I don't have much time or didn't have much to tell....But here I am agein, not because I really have news, or, no good news anyways, LOL... but I wanted to write since I have found a bit of time....

Concerning training and dieting, I have lowered my calorie intake a lot and I'm intending to lose weight and fat, mostly fat than weight. As for weight I'd like to reduce just about 5 lbs. but fat, well, there I have some work to do!....

Since I came from my vacation at the beginning of march I have watched calories and carbs but instead of getting better I'm getting worse :( it sux so much! I'm frustrated, I really train a lot and diet and I still have a flabby belly...why? WHY?! I get so mad when I look at myself in the mirror or pictures.... :/  Even I have had some destructive thoughts a couple of weeks ago just because of my looks...and it's not that I don't do anything to improve them, just the opposite...Maybe my body is striking ...or it just plain hates me :/

Anyways , like the song says "now I'll never surrender", so I will just change my approach....If this approach is not working then why should I stick to it, maybe it's time to approach things differently....

I'm thinking about reducing instead of increasing my workouts, maybe that will help...? seems paradoxical , but I've been told so.... I have also started with weight training.... I'm still not familiarized with it at all but I'm motivated. Now I just have to find a plan for beginners cos today I felt like a bit lost there at the gym.

Dietingwise I'm also trying a different approach. Some internet friend told me about IF (intermittent fasting), I've never tried that so...why not! I'm intending to remain on calorie deficit but hitting my macros. Now I'm going to calculate and try to figure out a plan....