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Discussion Starter · #1 ·
Tis time to start one of these journal, blog type thingymebobs.

I've been going to the gym for the past year. In that amount of time i've gone from a size 16 to 10. So from now on its time to stop playing with the weights and start sweating.

i've become more serious and focused since joining this site ..... i thank you all. :thumb:

I'm 35 ...shhh!

height ..5ft5

weight..65kg

hips..90

waist..77.5

thighs..50.5/52

arms..30/30

BF 23%

At the moment i'm training 4 days per week.

Cardio 3/4 hours per week 2 of which are hardcore lane swimming.

Diet is high protein low carb

zero carb protein shakes every morning and night.

Goal is to loss more whale fat and gain more lean muscle mass.

Life style .. a full time very stressful job, single mother of three delightful children.
 

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new training programme.

yesterday... chest + legs

Bench press 4 x 10 @ 34kg ( only 3rd time of doing these on the olly)

Incline bench press 4 x 10 @ 26kg (as above)

D/b incline press - 4 x 10 @ 12.5kg superset with push ups until fail

Squats ..4 x 10 @ 50kg (only 3rd time of doing these on ollys)

Hamstring curls single leg @ a time 3 x 10 @ 37

Thigh extension single leg @ time 3 x 10 @ 20

Leg press 3 x 12, 60kg, 80kg was sick then 100kg lol
 

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Discussion Starter · #9 ·
tonight......back + shoulders

Deadlifts ...3 x 10 @ 50kg, 55kg, 60kg (left hand slipping with 60's which pee'd me off as i felt i could of gone up again)

Lat pulldowns wide... 3 x 10 @ 35kg, 40kg, 40kg

D/bell row single arm (bum in air thingys)...4 x 10 @ 17.5kg ...... 20kg are starting to look sexy will try them out for size next time.

B/over D/bell reverce fly..... 4 x 10 @ 10kg (1st time for these tonight)

Shoulder press (machine) 3 x 10 @ 35kg, 40kg, 40kg (time to move onto the ollys with these me thinks)

D/bell lat raises..... 4 x 10 @ 6kg

D/bell shoulder press ....3 x 10 @ 10kg (12.5kg are lookin sexy next time)

Shoulder shrugs .... 4 x 10 with 20kg plates
 

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Discussion Starter · #10 ·
tuesday.....

had the lovely task of taking the students down to the gym ... hahaha i loves me boss at times.

20 mins of footie with students.... gained a couple of bumps to me shin. :mad:

tonight...

Treadmill 20 mins incline 6 speed 6.4

Bike 20 mins level 7 80/85 rpm.
 

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Discussion Starter · #11 ·
tonight...

Treadmill 20 mins incline 6 speed 6.4

Abs..

Fingertip crunches + pulses 3 x 20/15

V-set 3 x 10

90 Knee up crunches 3 x 20

Leg scissor kicks 3 x 15 each leg

Band twists 3 x 15 each side

Side-sides 3 x 10 each side
 

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Discussion Starter · #18 ·
tonight ....

tri's and bi's..... (no bar weight is added)

Ez curls 3 x 10 @ 18kg (9/9)

B/bell curls 3 x 10 @ 22kg (11/11)

Negative D/bell curls ( isolated ) 3 x 10 @ 10kg

Rope split curls 3 x 12 @ 35kg

Rope extension 3 x 12 @ 40kg

Skulls 3 x 10 @ 12.5 kg (6.25/6.25)

Single arm tricep extension 3 x 10 @ 15kg

Tricep dips 4 x failure

weird night really....

the mirror in the gym says i've lost weight (can how see abs while curling).... scales said i've put on 2 kg lol
 

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cardio sux said:
tonight ....

tri's and bi's..... (no bar weight is added)

Ez curls 3 x 10 @ 18kg (9/9)

B/bell curls 3 x 10 @ 22kg (11/11)

Negative D/bell curls ( isolated ) 3 x 10 @ 10kg

Rope split curls 3 x 12 @ 35kg

Rope extension 3 x 12 @ 40kg

Skulls 3 x 10 @ 12.5 kg (6.25/6.25)

Single arm tricep extension 3 x 10 @ 15kg

Tricep dips 4 x failure

weird night really....

the mirror in the gym says i've lost weight (can how see abs while curling).... scales said i've put on 2 kg lol
fcuking clever that .. a talking mirror ... sorry a talking mirror that lies ha ha :laugh:
 
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