BabyYoYo

UPDATE:

Week 1 completed... Not been particularly strict regarding diet but that is all going to change next week. Still waiting for whey protein to arrive so hopefully I will be able to incorporate that into my diet next week.

Abs now in Friday's session as opposed to Monday's due to there being less exercises to do!

Wherever possible 30 mins cardio to be completed before breakfast.. ref britbb! :love:


Monday: (Back/ Triceps/ Biceps)
Wide grip Lat pulldown
Seated row/ cable row
Standing DB curls
Tricep rope extension
Close Grip Lat pulldown
V-Bar Tricep extension
30 mins cardio (Cross Trainer & Vertical Bike)


Tuesday: (Rest)


Wednesday: (Quads/ Hamstrings/Calfs)
Lying leg curls
Leg Extension
DB Squats
Lunges
45 Mins Spinning Class (Cardio)

Thursday: (Rest)
30 Mins AM cardio (Skipping)


Friday: (Chest/ Shoulders/ Abs)
Flat DB bench press
Incline DB fly
DB side raise
DB Shoulder press
Bicycle crunch
Vertical knee raise
Exercise ball crunch
Vertical leg crunch
Reverse Crunch
30 mins cardio (Stepper)

Was wondering if anyone could suggest any other exercises that I could add to Friday's sessions as the 4 above don't take very long!

Any feedback greatly appreciated!!

Kate x

fozyspilgrims

Its a little hard to tell from the picture but 5kg sounds like to much weight to lose for you. PN would have a better idea though as she is very lean.

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BabyYoYo

Cool, thanks Fozy, I'll be getting some better pics up on here soon.. Wanna get settled into the programme and diet first though.

Watch this space!!!

K x

Magic Torch

Kate that is enough mate, just take your time with them, dont rush around them, make sure your form and speed is correct, like a 3-1-3 tempo. Three seconds down, one second rest, then three seconds up.

If the resistance is correct you wont want to do any more

5kg is a good target, if you weight say 70kg's at 20% BF, then to get to 15% BF you would need to lose 3.5kg's. Remeber you cant see all the BF on your body. I dont know what you weigh or your BF, this is just an example (I know what women are like with comment towards weight lol ).

How did your first week go? Anything you found really hard?

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BabyYoYo

Hey Magic Torch,

I'm 65kgs at the mo, would like to be at about 58-59kg i think... Have no idea what BF% im at because i've not had it measured but hoping that i'm no more than 25%!!

After the first week I found chest and shoulders really hard but short at the same time, although I definitely took my time with them (as much as you can do when training on your own without looking too much of a d**k!) hence why I added abs in afterwards... Will see how it goes next week. I'm sure I used to be able to lift more with less trouble a few years ago.. felt like I was really struggling on Friday.... :(


Oh well, still waiting for protein to come through, once that's arrived the diet will start properly and I'm sure I will start to see results.

Thanks for the advice, any more is greatly appreciated.

Still think I'd benefit from a training partner!



Kate x

Magic Torch

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JawD

No way are you 25% Kate. Im not so good at guessing, but you aint that like.

I think training partners have pro's n con's. I can get a bit more done if Im pushed usually. But training takes longer with someone else and you need that person to be as focused as you. I train solo at the mo and have for a few months and quite like it now. Mind, tough to find people to join you at 6:30am

Anyway, good luck with this. Take your time and enjoy.

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BabyYoYo

Thanks again Magic Torch...

Guess I had that feeling that I hadn't done enough.....

xx

BabyYoYo

LOL yeah 6:30am is a hellish time to get anyone to do anything!

I seriously feel that I'd train harder with someone else there watching me especially having someone more experienced than me... but there doesn't seem to be anyone in my gym that is training to bb or similar.. so guess I'm stuck there... :(

p.s how do you have a guess at what bf someone is at???? hahah! Maybe I'm not 25%
.. lol

ah24

It's possible mate,

25% bf on a man is diff to a woman.

robbiedont

Looking good, so are you any good at surfing then?

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NeilpWest

thats correct seems stupid though. On the accu measure im 14% and my gf is about 24% yet shes only 8stone 4 and slim weird.

BabyYoYo

Hi all,

My whey finally arrived (MP Isolate) so proper diet etc starts today!!! :biggrin:

08:15 - 35 mins Brisk walk with dog.
09:30 Protein Shake (s/s milk) & Porridge mixed with ground pumpkin seeds & Jam (made with water only)

To be continued....

Question: I'm thinking of doing core work after each workout session i do, and was wondering if anyone thinks that this might be overkill!?

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TH&S

Doing abs after each session won't get your abs out faster if thats what you are thinking...

A couple of sets of core work shouldn't hurt

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D: 220 | B: 110 | S: 170 | Target: 550

BabyYoYo

LOL.. I should have put core work.. that's what I meant!

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