Week 12

-2lb loss… WootWoot! Hit 1st Stone! πŸ™‚

(12wks = -14lb total)

Diet this week:

Saturday (High)

meal 1 – 1 scoop protein +50g oats + 2 figs
snack – tuna + 3 rice cakes
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – banana
CHEAT

Sunday (Med)

meal 1 – 3 slices toast+1/2tin bakedbeans+3 poached eggs+cheese!!!

snack – Missed

meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – tuna + 4 rice cakes
meal 6 – 150g salmon + veg
Snack – 200ml egg whites + TbspAlmondButter

Monday (Low)

meal 1 – 1 scoop protein +50g + 2 figs
snack – 150g WhiteFish + veg
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – 150g WhiteFish + veg
Post WO shake
meal 6 – 150g salmon + veg
snack – 200ml egg whites + TbspAlmondButter

Tuesday (Zero)

meal 1 – 1 whole egg within 250ml whites
snack – 150g WhiteFish + veg
meal 3 – 150g WhiteFish + veg + 1tbsp Udos
snack – 150g WhiteFish + veg
Post WO shake
meal 6 – 150g steak + veg
snack – missed, just too late

Wednesday (High)

meal 1 – 1 scoop protein +50g oats
snack – tuna + 3 rice cakes (naughty addition of soft cheese!)
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – banana
Post WO shake

meal 6 – 150g salmon + veg
Snack – missed, just too late (gonna speak to Rachel, I’m just not into this meal, feels like too much)

Thursday (Med)

meal 1 – 1 scoop protein +50g oats
snack – 150g WhiteFish + veg

meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – tuna + 4 rice cakes (naughty addition of soft cheese!)
Post WO shake
meal 6 – Large Chkn kebab (BUT, no garlic sauce and no chips)
Snack – missed, but think previous meal had more than enuf protein!

Friday (Low)

meal 1 – 1 scoop protein +50g oats
snack – 150g WhiteFish + veg
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – 150g WhiteFish + veg
Post WO shake
meal 6 – 150g salmon + veg
snack – 200ml egg whites + TbspAlmondButter

WOs this week:

Monday

AM – 20 stairbiatch L10+20dreadmill 5.5km/p/h-2.5%inc
PM – Legs – freakin awesome session! Buzzing!
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(WootWoot! Ass to grass for last 3reps on last set!!!)
LegPress: 50kgx15reps, 100×12, 150×9, 200×6 (WootWoot! ALL full ROM!!!) 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!! Love it!
SLDL(DBs): 14kgx15reps, 16×12, 18×9, 20×6 (woooOoooHoooOooo!!!)
Lunges: JustMyFatAssx15reps (each leg) x3sets ‘normal’ (WootWoot!Chuffed! I did 3sets, each straight thru no break/stopping!)
Freakin awesome session! Hard work, sweating lots! Frickin love it!
Stretching

Tuesday

AM – short walk… Dropped Mark off at the station and headed to gym…ooops! ‘someone’ had slept in, it’s supposed to open at 6am, but at 6.45 the place was still in darkness!
PM – longer walk with clubland, great pace, very sweaty, legs abit heavy frm weights yesterday, but a good session. Was planning on gym but was such a gorgeous evening thought I should take advantage of light, it’ll b dark at 4pm before we know it eh.

Wednesday

AM – erm…rain lashing on window at 6am vs loverley warm bed…no contest…naughty FiFi!
Then felt sluggish all day at work and was jacking myself up on caffeine 😦
PM – Chest+Bis+abs:
Did both chest & bis exercises opposite way round cos of equipment usage, actually did me the world of good whilst weights not increasing, great to feel diff warm up & then tensions/pressures on muscles – excellent WO!
InclineDBChestPress: 12kgx15reps, 14×12, 16×9, 18×6(freakin awesome! Could feel the top of the pec under immense pressure at top of reps on last set – growing nicely)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(strong)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 6.25×6(really strong – up nxt time)
AssistedChinUps: 55kgsx15reps, 50×12, 45×9, 40×6(down 5 – nice n strong – stick here forabit)
RomanChair: 4x15reps
Stretching

Thursday

AM – 20 Stairbiatch (L10)+ 20 incline dreadmill (6.2kph/2.5inc)
PM – Shoulders+Tris
MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6(strong but think I’d lose form if heavier)
SideRaise: 4kg x15reps, 4×12, 4×9, 6×6(stronger)
FrontRaise: 10kgbarbell x15, x12, x9, x6 (lying front onto an incline bench)
FrontRaise: 10kgplate steering wheels x15reps, x12, x9, x6
DB SkullCrushers: 4kgDBs x15reps , 6×12, 8×9, 10×6(tough but strong)
CableRearDeltExt: 2.25kg x15reps, 5×12, x9, x6(form before weight – great muscle contraction connection)
BenchDips: JustMyFatAss x15reps, +5kg plate x12, +10×9, +15×6
WeightedCrunches: 15kgx15reps X3sets set full ROM)
Stretching

Friday

AM – erm…Mark came home last night, missed him and he was loverley and snugly in a warm bed…no contest…naughty FiFi!
PM – Back tonight

Kinda, been up & down this week & was honestly not gonna b surprised with a maintain or a small gain!

Have had some feakin awesome WOs, but I was feeling quite guilty about a few off plan condiments appearing.

I do feel a lot better though, just walking, I can feel my body’s working better, and in the gym, I think I just look fat now not quite so beached whale-esk! And I very nearly squeezed in a size 16 skirt!

However was then sufficiently β€˜meh’ last night to totally not feel guilty about the chkn kebab, and commented to Mark on the drive to shop that I like the more relaxed diet, just wish I wasn’t so disappointed with 1lb weekly losses at the same time! I know if I tightened up they could be 2lb losses, but just not feeling it.

But this am losing 2lbs and hitting the stone (14lb) I thought, mmm, not sure I was right last night!

Other motivation is that whilst marks lost more than me this year, stats across the last 3months, when I’ve been focussed, show I’ve actually lost more in that period!

Have a great w/e everyone

πŸ™‚ xx

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