Archive | September 2012

Week 9 – The derail and brain dump continues!

No weigh in this week & posting a day early as we fly to Brussels for a long w/e 10am tom… Mmm… mussels+chips & beer & choc covered marzipan! NOM!

I started out for quite a positive week on Sunday, decided I would be strong ahead of our weekend away….

….I caught up on lots of jobs; washing ironing, food prep inc. a batch cook of sweet potato soup, and had a great leg session:

Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(ass to grass – not great form, wanna get stronger/more confident before weight goes up)
LegPress: 50kgx15reps, 100×12, 150×9, 200×6 (heavy! Nit great form) 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!!
SLDL(DBs): 12kgx15reps x3sets (great mind/muscle connection on these!)
Lunges: JustMyFatAssx15reps (each leg) x1set stationary, x1set ‘normal’, x1set’normal'(extra set! Chuffed!)
Stairbiatch x20mins (L10)
Stretching

And stuck to diet

Monday, again quite positive, stuck to diet, morning walkies and went to gym:

Chest+Bis
InclineDBChestPress: 10kgx15reps, 12×12, 14×9, 16×9, 18×6(stuck with 18s but was really strong)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(range of motion increasing nicely now, LOT improved)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 7.5×6(really strong)
AssistedChinUps: 65kgsx15reps, 60×12, 55×9, 50×6(5 off assistance – better – down 5 again nxt wk)
RomanChair: 3x15reps
20mins stairbitch(L10)
Stretching

Tuesday, not so positive. Gave in to the pain/DOMS and skived all exercise, diet slipped with fried egg sarnies for dinner

Wednesday, was deliberating on positivity, but as Marks Bday and he’d been in Leeds since Mon, decided to spend evening with him and skive gym, oh and had nommy M&S food for dinner!

Thursday, no gym or sticking to diet plans.

Diets has only slipped in an evening, have stuck to prepped food through day.

I do however feel UBER positive about getting back on it as of Monday! 🙂

There is then 9 weeks until our hols in Dec and no events to derail along the way. There’s my bday long w/e endov Oct but we’re not going away, just gonna chill, so no excuse.

 

Was just going to share the two blog posts below with you, but then last night was reminded of Arthur, he’s amazing! Makes me cry everytime! You have been warned 🙂 :

http://www.youtube.com/watch?v=qX9FSZJu448&list=FLmj9ltbNVtOeX3Nub8-4x0A&index=6&feature=plpp_video

 

As I say have read a couple of great posts this week:

The first by Pauline Nordin: http://www.muscleandfitnesshers.com/blogs/pauline-nordin/shut-already

(edited by me for me – see link above for original post)

It all starts with what we think.

It all ends up with what we think.

How we reason about issues, difficulties and challenges.

 I became interested in exercise because I liked the way athletes look. I fell in love with weight training and intense exercise because it made me look a certain way and I felt great after working out.

Those who train to look lean do cardio for aesthetic reasons.

There is no way around it, especially not if Mother Nature intended for you to be a bit thicker than you like.

Let me comfort you in telling you it’s a long road, uphill that seems to never stop!

But don’t give up, because you chose this. No one told you to do it.

 

Forget the ‘oh, poor me!’ crap.

Forget the ‘I need to do this much more than everybody else’.

Forget the ‘it is so unfair!’.

Forget the ‘why do I have to do this and that girl over there is all lean from doing less’.

 I constantly have to remind myself when those nagging thoughts arise that I, Fiona Mackenzie decided I wanted to look a certain way.

I tell myself, of course I need to do more and need to have more perseverance than most people because my goals and my standards tend to be higher than those of the average person.

I can either settle for less (which is fine for some), or I can stop feeling sorry for myself, stop complaining and take it one day at a time just being happy I am physically capable of doing this. I should be grateful I have two strong legs and one strong heart!

 

So, I shut up and just do.

Because, I do not follow some order from some higher power saying I have to do this, abstain from that, or look a certain way. Only I am responsible for this decision.

And in some way it gives me a high, knowing that I am stronger than most people and that I inspire others to be even stronger.

Gotta be tough on yourself to improve and keep the morale up!

 

The Second by Sage Burgener of Invictus: http://www.crossfitinvictus.com/must-read-posts/mental-toughness/

(edited by me for me – see link above for original post)

 

First, you need to decide what you are going to do.

This may sound like a simple step, or like you’ve already done it, but let me tell you, it’s the hardest, and most important step in being tough.

Once you make the commitment to do something, then almost nothing can stop you.

This is why it took me so long to decide. I knew once I committed, nothing was going to stop me from achieving my goals, no matter what the costs, or how much workouts sucked, or how badly my body felt.

So, you have to really really really decide what you want to do. Once you decide this, the process will be easy.

When you commit, it’s easier to block weaknesses out of your head, and workouts will seem like steps forward to your goal, rather than burdens.

When you commit, I really believe you can do anything. Really take this decision seriously though, because if you only “half” decide you want to do it, or do it for “fun”, then you shouldn’t even worry and just train whenever you want to and not care about how a workout goes. If you decide to do it for “fun”, then you can’t be bothered by any performance at any meet, because you decided not to take it seriously.

Now, either decision in your case wouldn’t be a bad one, just make sure you stick to your choice wholeheartedly.

 

A great book talked about how when someone commits to something, they should do it all the way, and be satisfied with whatever the outcome.

So if you commit and start training as hard as you can, you have to be comfortable with the possibility that you may succeed tremendously, or fail miserably (in terms of winning and losing).

The important thing is that you committed, and you did everything you could to make it happen. Trust me, if you do that, the thoughts about winning and losing seem to almost disappear. It’s about overcoming yourself, and pushing yourself to become greater than you were the day before, that’s what really matters.

 

Another great book, whilst I don’t agree with a lot of points (it’s an atheist book that talks a lot about being selfish), has a lot of great points about pushing yourself to your highest potential.

It talks mostly about pushing yourself in terms of knowledge and creativity, but I think a lot of it applies to life as well. Basically, every decision you make should be a conscious one in becoming a better person. Every decision you make has meaning to it, and you pursue a better self constantly. The friends you choose, the people you surround yourself with, the food you eat, the books you read, the television you watch, how much sleep you get, everything should be a stern decision that makes you go in a better direction. Surround yourself with people who want to make themselves better, and who in turn push you to make you better.

One of the big points in the book is the “will to power”, which basically means that when you conquer yourself and get rid of everything that has once held you back, you can “will” yourself to do anything. This is really difficult to achieve, but think about how much it could help if you just strive for it. If every time you have a bad day, or feel a negative emotion, or have a bad workout, you “will” yourself out of the poor mindset, refusing to let it beat you down, and just continue your journey in becoming the best you can be.

I’m not saying you can be like this every day, but the important issue is that you are truly DOING it. You’ll slip up, you’ll still have bad days, but as long as your’re moving forward, and not letting yourself continue to slip, then there’s nothing you can’t do.

Mental toughness for me has always been hard to explain. I’ve never really thought that I was mentally tough, but the reason why I was successful in meets is because I KNEW what I was capable of.

I can’t tell you how many times I’ve wanted to quit, or give up, but I didn’t because I committed to what I was doing. That was one thing Mom and Dad taught us that is invaluable; to never quit.

When you commit to whatever it is in life, make sure it’s a positive direction, and just don’t quit. Fight with all of your being to achieve what you set out to, and know that you’re becoming a better person because of it.

So even if you have a bad day, or hate Crossfit, or lifting, or school, or whatever it is, you can still have the confidence that what you’re doing is making you better in some way, and that is a beautiful feeling.

A lot of this may not seem like it pertains to mental toughness, but when you think about it, what does that mean anyway?

Toughness means you fight through pain, or discomfort, and continue striving forward. But why would you do this in the first place?

It seems against our nature to put ourselves through pain and discomfort, so why bother?

The answer is this; because we are committed to making ourselves better, committed to be something greater than what we currently are. Think about the people who are tough, the one thing they have in common is that they’ve committed to something. Whether it’s becoming healthy, smarter, a better parent, or a champion, they decided it was what they wanted, and they didn’t care how hard it became, or what obstacles showed up, nothing was going to stop them from following through with the decision they made.

 

The last thing I’m going to say is that while all of this seems draining, and challenging, it also has to be fun.

Commitments can be joyous, they don’t have to be discouraging and hard all the time.

I committed to being a husband, that doesn’t mean it’s a burden. It’s challenging, and tough at times, but I love every minute of it because I DECIDED that it was what I wanted to be.

So take comfort in knowing that no matter what decision you make, or what direction you want to pursue, it’s going to be amazing because it’s your path, your decision, your direction.

There’s beauty in the successes and the failures of your journey. Soak up every ounce of it and know that you’re becoming a better human being.“

 

Something to think about, gonna print these out and read them every morning and night as affirmations.

Last week I meant to comment/discuss my thought surrounding my journey and competing and I got a bit side tracked.

I’m still not sure where I am. One thought though is that I’m not sure I’m interested in doing what it would take to win. I plan to step on the stage again but more to keep me on track. Certainly at the moment, I’m not that committed. I LOVE the life Mark & I have and I don’t want to take BBing to a level where I think it would encroach too much.

A good friend keeps commenting on her journey, and whilst I was hearing I don’t think I was listening. Last weekend I understood better her point of view, and I think that would be a better/healthier approach for me; to think of the stage appearances as highlights along the journey not as an end point.

I’m struggling cos 2010 was me achieving the dream of loOong time that I didn’t know if I would achieve or not.

I saw it as an end point after not a highlight on a journey, and after that point I’ve been abit lost.

Do I want to do it again? Hell Yes!… but mainly cos it’s the only thing that’s got me the body I always wanted, not cos I want to win.

2010 I totally had the mindset above; “nothing was going to stop me from achieving my goals, no matter what the costs, or how much workouts sucked, or how badly my body felt.”

I was totally focussed on a mission, I don’t know whether I can get that mind set back, but the goal/purpose is different this time?

I knew I couldn’t keep that up, but didn’t know what the next step was.

So I’m thinking, and poss reading the above as affirmation each day will help me formulate goals/plans?

But now… FUN!

Have a great w/e everyone

🙂 xx

Week 8 – Derail, brain dump & back to sanity!

WTF!!??!! I lost 1.5lb, but haven’t exercised or stuck to diet!??!

Breakii: 200ml Scrambled egg whites (inc. 1 whole egg) + 70g smoked salmon (Mon-Thurs, Fri-slept in so tesco brunch triple sarnie!)
Meal 2: Miso soup
Lunch: 120gChkn+M&S salad pot
Meal 4: Miso soup
Dinners: Mon; M&S Chinese meal, Tues; M&S roast duck+pancakes, Wed; Gammon+fried eggsx2+sauted potato+M&S waldorf salad pot, Thurs; Gammon+HUGE baked potato(with butter)+M&S cheesy baked mushrooms!!!

Last weekend I went on a road trip to Manchester with 4 loverley ladeezee to watch the BNBF finals.
OMFG!!!???!!! The standard was phenomenal!
There are 3 classes/categories open to the ladeezee with the BNBF:

(Open) Figure:
Competitors will be judged on the overall shape, structure and proportion of their physique.
Competitors should display an evenly balanced physique which is aesthetically pleasing and equally proportioned from the front, side and rear. In addition, an even balance between the upper and lower half of the body should be evident.
Competitors should show visible signs of strength training.
Relative leanness means a competitor should show definition without striations there should be a roundness to the muscle which accentuates the female form. There should be noticeable abdominal detail. There should be some visible lines in the quadriceps.
Very hard condition and striated muscle will be considered wrong for the class.
Winner – Julia Hubbard:

Continue reading

Week 7

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

No weight loss this week 😦

Stats for the week 1st then thoughts:

Good w/e, lots of resting with a bitov housework Sunday.

Diet this week:

Breakii: 200ml Scrambled egg whites (inc. 1 whole egg) + 70g smoked salmon

Meal 2: 120gChkn+GreenBeans+2TspUdo’sOil

Lunch: 120gChkn+cabbage+TspUdo’sOil+TspSesameOil (+nutmeg & sweetner)NOM!

Meal 4: 120gChkn+GreenBeans+2TspUdo’sOil

Post WO Shake (Mon+Tues+Wed+Fri)

Dinner Post WO: 200gBoiled potatoes+100gChkn+GreenBeans/salad+balsamic

Dinner Post CV: 150gWhiteFish+GreenBeans/salad

Meal 6: 50gQuark+TbspAlmondButter+50mlAlmondMilk+1/2 scoop ProteinPowder (+cinnamon) + decaf coffee with 50mlAlmondMilk

WOs this week:

Friday

AM – Ok walkies
PM – Back:
Deads: 25kgx15reps, x12, 30×9, 30×6 (will do 30 for 12,9,6 nxt time)
AssistedWideGripPullUps: 60kgx15reps, 55x12reps, 50×9, 45×6(creeping the assist down by 5)
NarrowGripCableRow: 20kgx15reps, 25×12, 30×9, 35×6
BackExtensions: mex15reps, 2.5×12, 5×9, 7.5×6
WeightedCrunches: 15kg x15reps x2sets (real slow working full range of motion)
20mins stairbitch(L10)+20mins bike
Stretching

Monday

AM – walkies

PM – Legs:
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(ass to grass baby! WoopWoop!)
LegPress: 50kgx15reps, 100×12, 150×9, 200×6, 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!!
SLDL(DBs): 12kgx15reps x3sets (great mind/muscle connection on these!)
Lunges: JustMyFatAssx15reps (each leg) x1set stationary, x1set(erm..not!?)
Back home as I forgot shake, so powerwalk: 2.8m
Stretching

Tuesday

AM walkies, not sure time/distance
PM – Chest+Bis:
InclineDBChestPress: 12kgx15reps, 14×12, 16×9, 18×6(stuck with 18s but was really strong)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(range of motion increasing nicely now, LOT improved)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 7.5×6(really strong/improved!?)
AssistedChinUps: 70kgsx15reps, 65×12, 60×9, 55×6(will take 5 off assistance nxt wk, better)
Weighted ab crunches: 15kgx10reps x3sets(hard/strong full ROM)
20mins stairbitch(L10)+20mins bike
Stretching

Wednesday

AM – walkies, discovered track, see below

PM – Shoulders+Tris:
MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6
SideRaise: 4kg x15reps, 4×12, 4×9, 6×6(form before weight)
FrontRaise: 10kgbarbell x10reps x2sets (resting/lying front onto an incline bench)
FrontRaise: 10kgplate steering wheels x10reps x2sets
DB SkullCrushers: 4kgDBs x15reps , 6×12, 6×9, 8×6(increase – good)
DB ReverseExtensions: 4kgDBs x15reps, 4×12, 4×9, 4×6(good mind/muscle contraction/connection on 1st 2 sets then bored!)
CableRearDeltExt: 2.25kg x15reps, x12, x9, x6(form before weight – great muscle contraction connection)
BenchDips: JustMyFatAss x15reps , same but slower, +5kg plate x12, +10×9, +15×6
WeightedCrunches: 15kgx15reps, x12, x9, x6(tried to increase ROM with each set as weight stable)
20mins Stairbitch(L10)+20mins Bike
Stretching

Thursday

Last chance spin WO

Been in a weird place mentally this week. Maybe subconsciously cos of flick & I parting co? Really beating up on myself! 😦

I feel great in the gym, despite my size, I feel strong and cos I’m pulling abs tight all the time, in my mind slim.

But then I get home and getting changed/showered I just think WFT??!!?? All this effort and I’m still such a fat Biatch!

But it is a marathon not a sprint, which leads me nicely into thoughts on cardio!…

…I think I’m doing too much.

I’m going to scale it back this week and see what happens. It’s very tiring at my current weight and I honestly feel like I’m overtraining.

I love the 20mins on the stairbitch – I know I am mental! – but the 20mins bike afterwards feels counterproductive, both physically and mentally.

Which is then making me uber tired the next am for walkies.

I think the 20mins stairbitch is sufficient post WO and with the 20mins saved from not doing bike, I’ll be home/fed/to bed quicker and more refreshed for walkies.

AM WO will now either be walkies – if sun is shining – shorter 1.7m route with some ‘sprints’ in the middle. The council have drawn 100m lanes on the tarmac in the park:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

So I’m going to build from 3-5 ‘sprints’ upwards. I find running VERY difficult, don’t remember engaging my core so much? Mayb more in tune with it now?

If not sunny, Gillian Michaels Yoga Meltdown: http://www.youtube.com/watch?v=q5nyrD4eM64

Have had some really positive comments Thurs though which have really lifted me –in the back of my mind, still quite low 😦 – I know I’m not quitting, just a blip, I’ve been quite positive and not this down in 6 weeks, so that’s not bad.

Think a small cut in cals is required too, just 20g’s of protein lost from meals 2, 3 & 4, as I have duplicated those to all lunch type format so mayb this has had an effect. But I’m not as hungry, clock watching so do prefer those meals (rather than shake/cheese).

:-)xx

Musings at week 6

Flick and I have parted professional co. 😦

I emailed tweaks as I mentioned in previous post and she quite rightly commented that if I was questioning/not following/wanting to tweak her advice then it’s pointless us working together and we shouldn’t put our friendship in jeopardy because of it and that “It sounds like you’d prefer to go your own way, perhaps you don’t need a trainer after all?”

I drafted a quick defensive response insisting we stick it out, then had a chat with Mark…

I think I now know what I know I need to do and am poss better psychologically not putting extra pressure on myself feeling I’m answering to someone else at the moment.

Also I think we may have fundamental differences in our approach that could lead to tensions.

Flick doesn’t normally prescribe cheat meals and certainly not with alcohol or for clients with a lot of weight to lose.

Whereas I am a BIG advocate of weekly cheat meals.

I understand that physiologically I don’t need one with so much weight to lose, but this is a long journey for me and psychologically I need that cheat meal to look forward to each week, I’ll just cheat anyway if it’s not planned and poss more knowing that the planned cheat’s not there to look forward to.

Flick has gotten me started on my journey and I can’t thank her enough for her help over the past 6 weeks, but I know it’s just now just a case of me putting in some consistent hard graft now, which I plan to do.

As Flick says this programme has been working for me so there’s no need to fix it, it aint broke.

The tweaks were just to duplicate lunch to Meals 2 & 4; chkn with veg/greens beans & oil, which flick agreed was fine.

However I don’t want to hold back on cheat meal, which flick VERY much disagreed with! so will have to see how that goes.

We’re not big drinkers but I may like 2 beers rather than restricting to 1 and definitely love starters rather than just main, occasionally we share dessert but not always, my milky coffee with allowance is often creamy enough to satisfy, I don’t have a massive sweet tooth. But in my defence we don’t eat rubbish for our cheats, it’s all good wholesome food that I don’t feel guilty about, and that’s a big move forward for me, that I don’t feel guilty eating foods.

I’m also going to allow the odd cherry tomato to find it’s way onto my salad at dinner! But I honestly feel confident with this… we’ll see eh.

I signed up to a group on FB to complete 1000km over the next year!

https://www.facebook.com/#!/events/279363485511926/

It doesn’t have to be just walking/running, you can do your 1000km by any means.

I was struggling to guestimate my stairbitch efforts to a km distance, I looked on-line and found a discussion on stepmill steps/floors and vertical heights climbed. Seems like some clever person has calculated 432 floors to be 1 mile (1.6km) so 1km = 270 floors!!! I’m sure I only did 80 in my 20mins, so that would only be 0.3km not the 3km I had guestimated! Will check tonight and adjust figures as necessary 😦

Additionally it seems halving cycled km’s is the agreed distance to log for the challenge 😦

I’ll log these distances on my weekly updates.

I have a post drafted re the supplements I take, I am a self confessed supplement whore! 😉

One of the supps has an expiry of Feb2013 so I’m going to give it a whirl for the next 6 weeks and see what happens:

http://www.cnpprofessional.co.uk/all-products/lose-fat/pro-lean-thermogenic-fat-burner-90-capsules.html/

These are called a fat burner, but are not a magic pill! 😉

They may give metabolism/fat burning a boost, but only if everything else is in order.

They are not really needed whilst diet+excercise are working perfectly well and with so much weight still to lose, but as I say they’re soon to expire so I’m loathed to waste them.

I was going to start with 1 pill at each meal (‘cept dinner), but I’ve had with breakii and meal 1 so far and can feel the effects! Bit shakey, so may just do 1 meal a day this week, breakii, and then 2 meals next week…etc. and then poss increase to 2 pills at each meal, we’ll see how it goes/play it by ear.

:-)xx

Week 6

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

😦 0.5lb loss (6wks = -10.5lb total) 🙂

Picture is of my new ‘business’ cards I got done, under £5 for 250 from VistaPrint. Needed something to give people details of blog, it’s a lot of info to remeber in converstaion, I know I couldn’t…I can’t even remember driving to the gym! LoL! (see Monday below)

Fabby w/e!
Loverley cheat meal out on Sat with friends.
Mark working all restov time w/e so i got lots of pottering & food prep for freezer 🙂

Diet this week:

Breakii: Mon – Scrambled egg whites inc. 1 whole egg+smoked salmon, Tues-Fri – 2 whole poached eggs+asparagus

Meal 2: shake with almond butter

Lunch: Chkn+cabbage+TspUdo’sOil+TspSesameOil

Meal 4: Cheese+cucumber

Post WO Shake (Mon+Tues+Wed+Fri)

Dinner Post WO: Baked potatoes+Chkn+GreenBeans/salad+balsamic (Mon Tuna steak)

Dinner Post CV: WhiteFish+GreenBeans

MUCH more tasty bakled in a foil parcel with indian spices, garlic grinder and dash soy, NOM!

Meal 6: Quark+almond butter+cinamon+mixed spice (dash of ‘milk’-almond- in the mix)

WOs this week:

Friday

Back
Deads: 25kgx15reps, x12, x9, 30×6 (will do 30 for 6&9 nxt time)
AssistedWideGripPullUps: 75kgx15reps, 60x12reps, 55×9, 50×6(creeping the assist down by 5)
NarrowGripCableRow: 20kgx15reps, 25×12, 30×9, 35×6
BackExtensions: mex15reps, 2.5×12, 5×9, 7.5×6
WeightedCrunches: 15kg x10reps x3sets (real slow working full range of motion)
20mins stairbitch(L10)+20mins bike(propa havin it large to clubland, frickin awesome! WooOooHooOoo!!)

Monday

Legs tonight – fckd.com!:
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(heavy!)
LegPress: 50kgx15reps, 100×12, 150×9, 200×6, 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!!
SLDL(DBs): 12kgx15reps x3sets
Lunges: 15reps each leg x1set stationary, x1set(erm..not!? Moving, regular?!)
Stairbitch x20mins (L10) Bike x20mins
Stretching/collapse

Then followed several FB updates as I walked home in a daze needing post WO meal…I drove to gym!!??!!
LoL!
We only live 5mins across road (had gone straight frm work) so bak I went, all the way to the car, then thought, hang on, if I drive here,from work, I had work clothes…Doah! In a locker bak in gym! FFS!?!
Finally home, my baked potato neva tasted so good! 🙂

Tuesday

Good walkies this am, various aches & pains came & went, but clubland kept pushing me on 🙂

Chest+Bis tonight – good session, dissaspointing reps on chest but bicep curls were good:
InclineDBChestPress: 12kgx15reps, 14×12, 16×9, 20×6(rubbish, heavily spotted :-()
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(range of motion decreasing but nicely controlled)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 5×6
Weighted ab crunches: 15kgx10reps x3sets
20mins stairbitch(L10)+20mins bike
Stretching

Wednesday

Great walk this am, very cute robin followed me part way 🙂
Shoulders+Tris tonight:
MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6(I like these a lot, Phem did/does them, I want me boulders like hers!)
SideRaise: 4kg x15reps, 6×12, 6×9, 6×6(slower)
FrontRaise: 10kgbarbell x10reps x2sets (resting/lying front onto an incline bench)
DB SkullCrushers: 4kgDBs x15reps , 6×12, 6×9, 6×6(slower)
DB ReverseExtensions: 4kgDBs x15reps, 4×12, 6×9, 6×6, 4×6(noticed form & muscle/mind contraction connection really go when weight increase, do gonna keep weight low & increase volume/reps)
CableRearDeltExt: 2.25kg x15reps, x12, x9, x6(weight low, great muscle/mind contraction connection)
BenchDips: JustMyFatAss x15reps , same but slower
WeightedCrunches: 15kgx10reps x3sets
20mins Stairbitch(L10)+20mins Bike
Stretching

Thursday

Last chance spin WO

Not a great session, felt the teacher was a little off her form, but I cycled a good pace for 45mins and was soaked at endov class.

Well last week I said I wanted to make all walkies, and I have 🙂

Now lets see if I can’t do them all again this week and stick to diet…

….just emailed flick to fess up to cheating this week 😦
Not anything big n horrible, just little bits, but these have obviously affected the plan.
I wanted to see what would happen, how far I could push ‘it’, but did notice I didn’t feel guilty actually, not sure whether that’s a good or a bad thing, I think good, cos they’re just normal foods/eating, so I’m obviously not so ‘disordered’ in my food thoughts as I was! 🙂
Prob had 50ml extra ‘milk’ each evening and had chkn kebab Fri pm, totally messed up with dinner! 😦
Sat I had starter & main and 2 pints and now I think about it prob 3xmilk allowance Sun! 😦
I have asked for a few tweaks to sort this out, nip it in the bud.

:-)xx