Mega Melt

[wakechica]

Hey everyone. Well instead of waiting until the new year I thought I'd crack on with PHAT tomorrow. I've had a pretty crappy year and put on more body fat that I'd hoped due to health problems. The last month I've started some serious HIIT and lifting heavy again (thanks for the motivation and advice girls) and really watching what I eat and have lost 9lbs in just under a month. I was away this week on a well needed chill out week and have enjoyed being less restrictive with my eating.

Background:
Used to be a sprinter, always been massively into sport. Am in the military so have high level of fitness.
Never really lifted until 2004 then did it seriously for a year then was off until 2007 and then haven't done since beginning of 2009. My body has a fair bit of muscle on it but it's in hiding. The first time I lifted, I didn't see the results I wanted probably due to being hypo and struggling to shift the fat despite counting cals and working my butt off. I had problems with this on and off for a few years but I'm now sorted. The improvement since being on meds for my thyroid has shown with my good loss on the scales and also a good 2" off my thighs in just under a month and seeing some good ab definition starting to show. Being hypo has screwed me up and made life hard; constantly over training and getting nowhere. This year has been awful - I was training for a half-iron man and was working so hard and still putting on the lbs and constantly getting DOMS which lasted for days and always getting sick, having zero motivation and bit of depression.

For me, fat goes to my thighs first and only seems to go there. Maybe a little bit around my abs.

Goal:
Get ripped. Get the body I never had before! Get my body fat % right down. No idea what it is now, but at my lowest I got it down to 15% (whilst I was a sprinter at high school).

Current height/weight: 5'8" and 140-143lbs depending which scale I use! I was 148-150lbs at the beginning of November. I'd like to get back down to 128-130lbs but happy to sacrifice lbs for looking awesome. I have been at 130lbs before but I think I still could had shifted some more body fat so guess I was a bit skinny fat (on top my legs have plenty of muscle in, I used to squat my own body weight plus for reps of 10).
128-130lbs is still in healthy BMI (like BMI means anything) for me so cold drop more but honestly don't think it's possible. I only have scales in the gym; my life doesn't revolve around them. My jeans feel loose even after going through the wash now so I think we're getting somewhere.

Hope you enjoy my blog if you read, it's really for me to record and see how I'm going - I'm a bit rubbish at it so don't expect something every waking hour from me!

[wakechica]

Ok so instead of starting on Dec 24th, I got sick instead. So frustrated as I've been unable to get to the gym for the last 7 days. So feeling a bit better today and am going to go tomorrow. Been on the vit c for the last 2 days so hopefully I'll have shifted this. Hope everyone is having a great day - Happy Holidays!

On a plus side, I didn't over eat and have walked the dog as well as enjoying some treats I don't normally have at all (some wine, amaretto and a bit of cola) - I'm pretty much tee-total through choice nowadays.

[VoxExMachina]

Good luck with your goals for 2012. It sounds like you have a decent base to work with....a good majority of the population does not. Just find a routine you like and stick with it!

[wakechica]

Ok so stupid gym was shut yesterday (like seriously, people want to train ya know!) so settled with going wake boarding which is a fairly sick upper body workout.

So today... PHAT day 1!

Bent over rows 3x5 55lbs
Seated dumbbell shoulder presses 3x5 22lbs DBs (44lbs)
Flat dumbbell presses 3x7 28lbs DBs (52lbs)
Bar curls 3x7 EZ bar + 33lbs (tried with EZ + 44lbs but only managed 2 reps...)
Skull crushers 3x7 EZ bar + 22lbs (seriously, how much does an EZ/preacher weigh? Its a standard bar EZ, not short). First time doing skulls - wow what a killer!! Usually do mix of rope lat pull downs and overheads.
Cable individual lat pull downs 3x5 27lbs on each (44lbs)
Rack chins 3x3 bodyweight (was managing 3x5 a few weeks ago on a narrower grip; today used wider grip)
Weighted pull ups - 1x bodyweight (still got a way to go on pull ups)
Weighted dips - didn't complete, my tris were in bits by this point and were like jelly. Might sub this in first next time.

20mins HIIT
First 10: 2min on 8.4mph; 1min off 5.6mph
Next 5: 2min on 9mph; 1min off 6mph
Next 5: 1min on 9mph; 1min off 6.4mph
Walk 2 min cool down.

Initial opinion - I was worried that this was going to be a short workout, but hey I actually enjoyed it. The temptation to do legs when i did my bent over rows was sooo bad as I did them with the bar, but I resisted. I normally do total body workouts in super sets alt upper/lower so doing just upper was bit weird at first! Also first time doing cardio after, felt quite good considering I'd done my workout first.

[wakechica]

Didn't get to train yesterday, dam not being at work and having routine!

Anyway so power legs today....
Deads 1x7@78lbs, 3x7@88lbs

Curls 1x5@30lbs 2x5@40lbs (not sure if weights are correct, I find on the machines in this gym that the specified weights are labelled as lighter than they are; I found this on the lat pulldown as well - I usually use 58lbs but 58 was easy in this gym. Same with the cable weights). Back in my usual gym on the weekend so will check.

Hacks 3x6@55lbs - first time doing these, what a treat.

Squats 1x5@66lbs, 1x5@78lbs. Well of the mark of where I used to be but you have to start somewhere.

Then my legs died and I could barely walk. Haven't felt like that in a while!

5mins walking, 5min x trainer, 10mins fast walk uphill and that was me limping home! Something says I'm going to feel it tomorrow

Forgot to add, 3x5@BW chins and ONE (!!) unassisted wide grip pull up

[wakechica]

My hypertrophy days were sweet. Left me feeling good. Also got some good interval sessions in which worked off all my holiday chocolate!

Power day again today, some improvements already so happy:
Shoulder press 3x5@44lbs
Lat pull down 1x6@73lbs 1x6@78lbs
Tris 1x6@42lbs 1x6@48lbs 1x4@48lbs
Chins 2x4@BW 142lbs
Pull ups 2x4@BW-42lbs : 100lbs
Dips 2x4@BW-42lbs : 100lbs
Chest 2x4@58lbs 1x4@52lbs

Intervals:
WU 400m@6mph

MS:400@7.4mph, 400@7.8mph
REC: 100m@4mph, 300@6mph
Repeat x3

Back in my usual work gym so have had to fiddle some things around to make it work.

[wakechica]

Ok so I'm hurting already... ahhhhhh

[JennLifts]

No body's here?! Well! I subbed
EZ bars weigh 15 :-)

[lexagon]

Workouts look good! Good luck in your journey!

[wakechica]

Thanks for stopping by guys, nice to have some support

So today bought me the joys of POWER LEGS! Hurrah! No curl machine here so subbed in extensions and did my deads stood on a small box.

Here's what I did:

Deads - 3x5@70lbs
Front KB squat (no rack, no risk) - 3x5@70lbs (better form, deep squats. Happy with that!)
Single leg extension - 1x5@44lbs 2x5@50lbs
Calf raises - 2x10@88lbs
Single leg squats - 2x5@18lbs (working on form and using correct muscles)

I was sore from my run yesterday and I'm already sore from legs. Squats aren't anywhere near what they used to be but hey, lets get form right first and work it up. My hammies and glutes are screaming! Good sesh, really enjoyed it! Threw in a few chins as well (5,4,3)

[VoxExMachina]

Squats aren't anywhere near what they used to be but hey, lets get form right first and work it up.

Always a good plan!

[JennLifts]

good keeping weight low to get the form etc right!

[wakechica]

Rest day today so did intervals sesh:
20 mins 800 on/400 off (7.8/6.0mph)
10 mins 200 on/100 off (8.0/5.0mph)

[wakechica]

Lats, tris, shoulders hypertrophy today.
Skulls, tri pull down, mil press, shoulder press, seated rows wide grip, lat pull down all 3x20 @70% of power figures
Also did 3x5 pull ups at BW-35lbs (improvement!)

Intervals:
1min, 2min, 3min, 2min, 1min (15mins worth) @8mph with 1min rest between all @5.8mph
(Note to self: Pyramid with same rest = evil)
5mins 1min (8mph) 30sec off (5.8mph)

[wakechica]

Started off with intervals today:
5min warm up
400m @8.6mph with 200m @6.6mph recovery
Descending pyramid of reps with 200m brisk walk in between: 3, 2, 1. It was a killer 15mins!

Hypertrophy:
Lats, shoulders, chest, skulls, tri pull down, chins (BW), internal rotation, external rotation
KB Swing squats, KB wide squats, KB singles, KB hacks

Added another supplement today to my regimen in my quest to beat my hypothyroidism and support my EFA intake as I struggle to get fish here and have to buy it additionally which is quite expensive:

Viridian Sports Performance Oil (per single tspb. Take 2-3/day)
Organic golden flax seed oil - 60%
Coconut oil - 15%
CLA (conjugated linoleic acid - Clarinol) - 10%
Wheatgerm oil - 15%
Alpha linolenic acid (Omega 3) 1667mg
Linoleic acid (Omega 6) 1192mg
Oleic acid (Omega 9) 697mg
Vitamin E per 15ml = 5.6mg
CLA per 15ml = 1200mg
MCT per 15ml = 2115mg

I was worried about the taste but it was actually ok (very surprised) and not at all thick like you would expect. Didn't linger in the mouth or anything.
Also added Alpha Lipoic Acid.

[wakechica]

So taken some progress pics. First ones were 1st week of December and the second ones are tonight (January 9):

(old) (new). Tried to pull up shorts like first photo but they wouldn't stay up

(old) (new)

[wakechica]

Power upper body day today - saw some gains (lats, dips and pull ups):

Shoulder DB press 1x7@44lbs 1x5@52lbs 1x4@52lbs
Skulls 1x7@35lbs 1x5@40lbs 1x4@40lbs
Lat PD 3x4@82lbs
Seated Row 3x6@72 1x5@78
Tri dips 1x4@BW-42lbs 2x4@BW-30lbs
Pull ups 3x5@BW-30lbs

Intervals with decreasing recovery:
400 w/u
400@8.4mph 200@7.8 100@6.5mph 100@4mph
400@8.5mph (recovery the same)
400@8.7mph (recovery the same)
400@8.8mph (recovery the same)
400@8.9mph (recovery the same)

Approx 23mins total. Dont' ask why I didn't do 8.6mph - I was originally going to pyramid to went straight to 8.7 then decided to keep going up instead!

Power legs tomorrow. Not going to run as need a day off.

[JennLifts]

You lean up extremely quickly! you're looking really great! Congrats on the improvements too!

[VoxExMachina]

The Hamstrings are showing definite improvement. Keep up the hard work!

[wakechica]

POWER LEGS!
2min blast on x-trainer to get the blood flowing and wake me up. No running today.

Good sesh today, few more gains as well:

Dead 3x5@78lbs 2x5@100lbs
Leg press 1x7@110lbs 1x5@122lbs 1x5@144lbs
Calf raises 1x10@122lbs 1x10@144lbs
Single leg squats 2x5@44lbs
Front squat 1x5@70lbs 1x4@80lbs 1x3@88lbs (OUCH)
Single Leg Ham Curls 1x6@26lbs 1x6@30lbs

Off for a proper breakfast now! Only had a shake before just to tide me over.

[JennLifts]

POWER LEGS!
2min blast on x-trainer to get the blood flowing and wake me up. No running today.

Good sesh today, few more gains as well:

Dead 3x5@78lbs 2x5@100lbs
Leg press 1x7@110lbs 1x5@122lbs 1x5@144lbs
Calf raises 1x10@122lbs 1x10@144lbs
Single leg squats 2x5@44lbs
Front squat 1x5@70lbs 1x4@80lbs 1x3@88lbs (OUCH)
Single Leg Ham Curls 1x6@26lbs 1x6@30lbs

Off for a proper breakfast now! Only had a shake before just to tide me over.

Which grip do you use for fronts? Also, I think you could leg press a lot more. I say be adventurous and throw some serious weight up there!

[wakechica]

Which grip do you use for fronts? Also, I think you could leg press a lot more. I say be adventurous and throw some serious weight up there!

I do fronts with kbs (78 is a single the rest are double bells) - so single is a sorta side on grip on the down bits of the handle and the doubles are underhand locked in)
They don't have a cage at the gym here (only a smith which I hate) and I'm not risking it as I don't have anyone to spot. Only another week until I'm back at my old place

And yeh I thought that on the leg press... bit over cautious. Gonna stick it up next time. Need to work on my breathing when I'm squatting too LOL
Ordered some new supps today... Syntha 6 choc PB (after the reviews this had better taste good!!!) and ON 100% choc mint. Yum. I know ON tastes great I'm not very good at bolting down yucky shakes a la maximuscle strawberry ew.

[JennLifts]

I do fronts with kbs (78 is a single the rest are double bells) - so single is a sorta side on grip on the down bits of the handle and the doubles are underhand locked in)
They don't have a cage at the gym here (only a smith which I hate) and I'm not risking it as I don't have anyone to spot. Only another week until I'm back at my old place

And yeh I thought that on the leg press... bit over cautious. Gonna stick it up next time. Need to work on my breathing when I'm squatting too LOL
Ordered some new supps today... Syntha 6 choc PB (after the reviews this had better taste good!!!) and ON 100% choc mint. Yum. I know ON tastes great I'm not very good at bolting down yucky shakes a la maximuscle strawberry ew.

Oh interesting idead on the KB. I'm barely mastering the back squat, let alone the front! My bf loves them, but haven't made it that far! I was the same way on leg press, then some ladies told me to step it up, and I hit some great numbers I didn't know I could! Unfortunately my sled weight isn't marked. I just count plates. Never heard about the syntha 6. I had the mint ON, and I really liked it, but like all flavors, once I get to the end of 5lb container, I'm sick of it haha.

[wakechica]

Oh interesting idead on the KB. I'm barely mastering the back squat, let alone the front! My bf loves them, but haven't made it that far! I was the same way on leg press, then some ladies told me to step it up, and I hit some great numbers I didn't know I could! Unfortunately my sled weight isn't marked. I just count plates. Never heard about the syntha 6. I had the mint ON, and I really liked it, but like all flavors, once I get to the end of 5lb container, I'm sick of it haha.

Sweet! Yeh I only go with the smaller tubs (just in case and because I'll be bored!)

[wakechica]

So hypertrophy back/chest/abs. Gym had a weights circuit class going on so my planned session went down the drain and I had to make the best of what was available

5 min warm up

Intervals:
300m on 100m off x6
Up an increment from 8.6mph each lap. Rest at 6.8mph

THIS HURT! My legs we tried after yesterday so I kept it short today (just 11mins).

Even felt tired doing hypertrophy but was good:
Pull ups, pull downs, rotation, forward flies, rear flies, chest press, wide grip bench press, row, mil press, hanging leg raises, knee raises. DONE!
Supersetted most just for fun and managed 4/5x 15/20. Really tired now and taking tomorrow off.

Been very happy with this week:
5 days in a row.
Seen gains on both upper and lower
Overall fitness improvement
Felt really fresh all week until today
Calories: after my screw up, I've been eating c1700-1800 net calories (2000 and I usually burn approx 260 on intervals, I don't count lifting cals as I have no idea - any ideas!?). I've been feeling better as before I was netting c1500 and I think it was way too low and my body was screaming for more!

[JennLifts]

my HRM gives me 400-500 for an hour lifting session. Legs are higher than everything else. My bodybugg gives me about 300

[VoxExMachina]

my HRM gives me 400-500 for an hour lifting session. Legs are higher than everything else. My bodybugg gives me about 300

Depending on the amount of work you're getting packed into an hour, this sounds about right. There's obviously a big difference between waiting 5 minutes between sets on a 'powerlifting' type session, or cranking through and supersetting them like you did.

[wakechica]

Day off today - good planning as I had a busy busy day at work. Legs were sore this morning and I've been feeling a bit tired all day.

My supplement refills arrived today (hurrah, new flavours!)
I didn't get lunch so hit up some of my new BSN Syntha-6 Peanut Butter Choc. Wow. Mixed like a dream, super silky and tasted nice. This is my MRP shake for when I know I'm not going to get food or to feed after a workout if it's a while until I can get food. Kept me going for a good few hours. It has similar macros to the last lot of protein I had (PHD Diet Whey) but kept me fuller for longer and has more casein in.

For just generic protein when I don't need carbs/fats, I got plain old ON 100 GS Whey - mint choc. Had it before so know it's good stuff.

Cheat day today (kinda) - didn't kill that many cals with small breakfast and lack of lunch so had a curry tonight with pilau rice. I usually have a fairly decent curry - Jalfreezi (spicy, tomato based sauce).

[wakechica]

Intervals:
Reducing sets
MS: 3min@8mph 30sec@6.5mph

MS x3
Walk 1 min
MS x2
Walk 1 min
MS x1
Cool down/keel over

So had the gym to myself with the bf. Taught him legs and then we did 'hypertrophy superset circuits'. In hindsight this may be a bad idea (I'll let you know tomorrow!)

Smith Squat 10@55lbs (below parallel)
Deads 10@78lbs
KB swings 10@70lbs
Hack squat 10@44lbs
Ham curl 10@100lbs
Leg extension 10@66lbs
Leg press 10@140lbs
Repeat x 2

Supersets, no rest in between moved on from one to the other. Both could barely walk! I also managed 1x8@180lbs on the leg press hoooyah!

Made my calorie goal for today (nearly, just a protein shake to go before bed which will bring up to my goal of 1800)

[JennLifts]

Your hammies are extremely impressive. Jealous.