cate
03-21-2005, 02:43 PM
My names Kate and Im new to this site, Im from the Hampshire in the U.K.
My stats are the following - Im 5ft 3.5ins and I weigh 60kgs. I have trained on and off for 5 years and have only started to get serious about since the start of this year. I dont no what my bodyfat is at the moment as we dont have a moniter at my gym!
Training.....
Day 1 - Chest press 4/15,12,10,8
Incline Press 4/12,10,8,6
Flye 3/15
Stiff leg deadlift 4/15,12,10,8
Seated leg curl 3/15
Lying leg curl 3/15
Day 2 - Barbell row 4/12,10,8,6
Lat pulldown 4/12
Deadlift 3/15
Standing calf raise 3/15
Seated calf raise 3/15
Crunches 3/30
Leg raise 3/30
Day 3 - Barbell curls 3/8
Alt dumbell curls 3/10
Arm curls using cable machine 3/10
preacher curls 3/12
Tricep extension 4/12
Tricep pulldown 4/12
Tricep dips 4/12
Day 4 - Off
Day 5 - Lat raise 4/12
Shoulder press 4/12,10,8,6
Barbell row 3/15
Standing calf raise 3/15
Seated calf raise 3/15
Crunches 3/30
Leg raises 3/30
Day 6 - Leg extension 3/20
Leg curl 3/20
Leg Press 1/15 then 2/6
Squat 3/8
Day 7 - Off
Diet (Recently changed)
Meal one - Half a cup of oatmeal with 25g protien mixed in.
Snack - 2 rice cakes
Meal two - 55g Beef mince and rice
Meal three - 1 chicken breast 1/4 cup of white rice
Snack - Protein shake (if hungery)
I also have a shake after I train which is 25g protein and 17g carbs.
I take a multi vitamin every day and vit c
I do cardio first thing in the morning before breakfast, 30 mins power walking with my dogs and about 30mins on the cross trainer after my weight training inthe gym. I train using heavy weight but not so that it ruins my form.
My arms and chest are my weakest bodyparts and have great difficulty dropping fat.
I would like to compete at some point but dont have the confidence yet to step up on stage as I dont think my body is good enough, Im interested in Figure comps but they dont seem to popular over here yet.
Any advice anyone could give me on my training a diet will be greatly recived, I dont get any support and train alone, I get all my info from magazine! Hope to hear from somone soon.x
My stats are the following - Im 5ft 3.5ins and I weigh 60kgs. I have trained on and off for 5 years and have only started to get serious about since the start of this year. I dont no what my bodyfat is at the moment as we dont have a moniter at my gym!
Training.....
Day 1 - Chest press 4/15,12,10,8
Incline Press 4/12,10,8,6
Flye 3/15
Stiff leg deadlift 4/15,12,10,8
Seated leg curl 3/15
Lying leg curl 3/15
Day 2 - Barbell row 4/12,10,8,6
Lat pulldown 4/12
Deadlift 3/15
Standing calf raise 3/15
Seated calf raise 3/15
Crunches 3/30
Leg raise 3/30
Day 3 - Barbell curls 3/8
Alt dumbell curls 3/10
Arm curls using cable machine 3/10
preacher curls 3/12
Tricep extension 4/12
Tricep pulldown 4/12
Tricep dips 4/12
Day 4 - Off
Day 5 - Lat raise 4/12
Shoulder press 4/12,10,8,6
Barbell row 3/15
Standing calf raise 3/15
Seated calf raise 3/15
Crunches 3/30
Leg raises 3/30
Day 6 - Leg extension 3/20
Leg curl 3/20
Leg Press 1/15 then 2/6
Squat 3/8
Day 7 - Off
Diet (Recently changed)
Meal one - Half a cup of oatmeal with 25g protien mixed in.
Snack - 2 rice cakes
Meal two - 55g Beef mince and rice
Meal three - 1 chicken breast 1/4 cup of white rice
Snack - Protein shake (if hungery)
I also have a shake after I train which is 25g protein and 17g carbs.
I take a multi vitamin every day and vit c
I do cardio first thing in the morning before breakfast, 30 mins power walking with my dogs and about 30mins on the cross trainer after my weight training inthe gym. I train using heavy weight but not so that it ruins my form.
My arms and chest are my weakest bodyparts and have great difficulty dropping fat.
I would like to compete at some point but dont have the confidence yet to step up on stage as I dont think my body is good enough, Im interested in Figure comps but they dont seem to popular over here yet.
Any advice anyone could give me on my training a diet will be greatly recived, I dont get any support and train alone, I get all my info from magazine! Hope to hear from somone soon.x