Power Rack & Kitchen Musings

[coconuttree2009]

Hey Guys!

I am Karolina and FINALLY I am starting a brand new log after I made a deal with Klee (another poster here)

THE IMPORTANT STUFF

• Been lifting for the past 4 years
• Current Stats: 5'4 / 48.3kg (106.5lb) / 16-17% BF (total guess) - will try to get some photos to post asap
• Trying to leave the club "Wheel spinner's annonymous" and slow bulk to at least 115lbs for as long as it takes
• Will be doing Juggernaut Waves once clear from the injury (pulled glute muscle), for now doing whatever does not hurt- 5 day split style
• Hoping to stay accountable by logging my progress

The Not So Important Stuff

My story may sound familiar to quite few girls here - overweight as child I dieted down to 96lbs during my teenage years and since then been on a low calorie diet to keep the skinny look and the fear of fat gain got ingrained so deeply that to this day it is hard to shift that mindset.

I do not think I had/have an eating disorder as a medical condition but I definitely had and still have disordered eating habbits - by far much more relaxed by now and don't bring a mini scale to the restaurant or count small things like a dash of milk in my coffee but I am still quite rigid when it comes to my diet and would hardly ever relax and let go at social get togethers where food is involved. And this is very strange because on top of my office job I run 2 small catering businesses - one is raw chocolate making and another is supplying home-made cakes to 2 coffee shops.
As much as I live and breath fitness, I live and breath food too, so I will be posting some of my foodie creations in this journal as well as my workouts, macros and other life musings.

I hope to see some of you popping in and saying hi from time to time.


Lets go!

[schnauzers]

Hey! I'm looking forward to hearing more about your foodie creations...num! Also, it'll be interesting to read about Juggernaut as I don't know much about it so I will follow you along.

[coconuttree2009]

Hey! I'm looking forward to hearing more about your foodie creations...num! Also, it'll be interesting to read about Juggernaut as I don't know much about it so I will follow you along.

Hey! Thanks for following. I promise- there will be lots of food p*rn, macro friendly and no so much

I love Juggernaut- it's basically glorified 5/3/1 but because of waves, it gives more focus on hypertrophy as well as strength.

I am hoping I'll be back to it as of next week. Done few squats on Sat and my glute/lower back did not feel right. Much better than it was but the pain is still there.

[coconuttree2009]

10/6 Workout ( shoulders day)

5 min treadmill warm up

Military press
20kg x 10
25kg x 8;8;8

Upright row
18kg x 10
20kg x 8;8

SS

TRX reverse flies BW

BW x 12;12;12

Cable single arm lat raises

9kg x 8;8;8

SS

BB front raises

13.5kg x10;10;10

I hate having an injury and having to be careful going heavy. Did not realise how important the glutes are it hurts just to bend down and lift up the weight of the floor!

Macros: 1850 kcals P170 C175 F52

[Klee82793]

Yay!! I'm in for sure!!

I can't wait to hear about your program.. It's totally new to me too. And foodie creations definitely don't hurt

[coconuttree2009]

Carrot cake I made for my co-worker's birthday:




My nightly addiction:

[coconuttree2009]

I've been paying more attention to my shoulders as so far it has been the least favourite body part to train but I think results show:

[coconuttree2009]

11/6 Workout ( Chest day)

5 min treadmill warm up

BB Chest press
30kg x 10
35kg x 8;8
37.5kg x 6

Incline DB press
15kg (each hand) x 10


TRX push-ups
BW x 12;12;12

SS

TRX flies
BW x 10;10;10

Elevated feet diamond hands push-ups
WB x 12;12

A very average workout - had no energy and motivation whatsoever and I now know why - it's the 'special time of the month' feeling under the weather (sore throat, headache, fever).

Went to my sister's to get my nails done and when I was back it was quite late and really did not cooking dinner, so ended up with a take-away Turkish shish kebab and some ice-cream and under quite low calories.

I need to recover and fast! Cannot wait to get on Jugg programme and eat up to finally jump onto bulking wagon!

Macros: 1750 kcals P180 C155 F46

[coconuttree2009]

So yesterday I was still feeling a bit rough with flu like symptoms plus the 'special time of the month' and my appetite has gone down the toilet together with my mood.
Obviously did not feel very strong at the gym but did my best considering I am still very careful with heavier lifts due to my injury, which is so much better by now and I am planning to jump on Jugg programme from this weekend.

12/06 workout (Legs)

Warm-up
8 min Arc Trainer

KB Goblet squats
20g x 10;10;10

SS

Weighted cable crunches
50kg x 12;12;12


Single leg 45 press

20kg x 12
30kg x 10
40kg x 8;8

Single leg RDL
18kg x 10
20kg x 10;10

SS

Single leg glute bridges

BW x 12;12;12

I have done my 1RM calculations for Jugg programme but tried to be conservative about it as I have not been doing heavy compaunds like DL's or squats for about a month now due to my injury but I honestly cannot wait to feel the heavy iron again

As I have not been well, my appetite was cr*p, so my calories do not look good atm and I am suppose to be bulking! I suppose my excuse right now is that I am not well and not lifting properly but once I start Jugg this weekend, I will start on at least 2,000 kcals a day and take it from there.

Macros: 1750 kcals P175 C165 F43

[coconuttree2009]

So Thu I had an awsome back work out although feeling a bit under the weather, however, it did not end well - on Fri morning got an emergency doctir's appointment only to be diagnosed with chest infection!!

Obviously had to take Fri off work and started antibiotics, which kill my appetite completely. My calories for the past 3 days have been really low, I don't even want to post them- not higher than 1600.... I know I have to eat to recover faster but the drugs make me feel very sick.

By now the drugs are doing there job nd I feel much better- no chest pains, no more fever, so after two days of no training I braved the gym and had a light leg workout. I know many would say that with chest infection 2 days off are not enough but I really felt so much better and needed some lifting endorphins.

13/06 workout (Back)

Warm-up
5 min Treadmill

Pull-ups
BW x 5;5;5;5

Lat pull downs
36kgx 12
42kgx10
50kgx6

Single arm bent-over row

18kg x 15
22kg x 12
26kg x 10
32kg x 8

Close grip rows

36kg x 8;8;8



Macros: ~1600-1700 calories a day from Thu to Sat.

As today I am feeling better, I'll try to eat more but sick feeling due to antibiotics is still there.

Will post Sun workout and macros tomorrow.

Here is a pic of my latest kitchen experiment- Turkish baklava

[coconuttree2009]

I decided not to bother posting yesterday's leg workout as it was only a light one due to me not being 100%.

Today I am feeling almost fine and as it is Monday, I decided to start Juggernaut Programme as planned. It is 4 day split but I will add a separate day for arms and second leg day because I work out during my lunch break and my workout are squeezed into 40min, therefore, I like to get to the gym more often to work on some mucle groups that don't get enough work during 40min Mon to Fri workouts.


17/06 Jugg 10's Wave - Accumulation week - OHP

Warm-up
5 min Treadmill and 12kg KB single arm swings and presses

OHP

20kg x 10;10;10;10;10 - first 3 sets felt very light buy by the middle of the 4th set my shoulders started to feel on fire as I am not used to do mor than 3-4 sets per exercise.

Upright row
18kg x 12
20kg x 8;8

SS

TRX reverse flies
BW x 12;12;12

"Angel" flies
5kg each arm x 8;8

I am still on antibiotics for the next 4 days and I know that my appetite will be shot but I need to start increasing my calories asap.

Macros: 1850 kcals P180 C175 F48

[coconuttree2009]

Yesterday my back was feeling quite sore so I decided to use my lunch break for some Abs and Arm work in addition to Juggernaut programme and do some foam rolling.
It was a quick 30min session and nothing much to report. Calories and macros still on low side due to antibiotics making me feel sick...

Today however I was back to Juggernaut.

19/06 Jugg 10's Wave - Accumulation week - Squats

Warm-up
5 min Treadmill and empty bar squats

Squats

45kg x 10;10;10;10;10 - it was an absolute breeze although quite high volume and I started to wonder if I set my 1RM high enough but I think I will leave it as it is especially after injury and as the weeks go by it will get much heavier and harder.

Wide stance leg press 45 degree machine
70kg x 12;12;12

SS

DB sumo squast 24kg x 15;15;15 - 24kg is the heaviest we have and it was far too light, so next time I will grab heavier dumbell for those.


Pull-throughs
49kg x 8;8;8

SS

Calves press on 45 leg press machine
70kg x 12;12;12


Fairly light workourt in my books. I think I am still being very careful after an injury. I want some PR's...

Macros: will update later

Lately I have been totally addicted to my Power muffins - banana, PB, quinoa & choc chip muffins and macros are not too shabby - 118 kcals P6 C18 F2. Been baking 2 batches a week for the past month.

[coconuttree2009]

So it's been 5 days since my last update - life got way too busy but I did not miss my workouts since I finished my antibiotics and no longer feel sick eating, I am slowly increasing my calories and went back up to 1900, which is still far away from what I should be bulking on but better than it was.
I have only 10 days left to my vacation in South Africa and Mozambique where for 10 days I will not be weighing and tracking my food and just eyeballing the macros and calories. Not even sure if I am going to be able to get proper work out in. I know in Cape Town it will not be a problem as my hotel will be just opposite of Virgin Active gym that has all the gear and Johannesburg should be ok too as the hotel has a gym where I will make the best of equipment available but Beira, Mozambique is another story. On the other hand, I will be in Beira for 3 days only, so if I have a little break from lifting, it's fine too. At the end of the day, I will be on vacation and lood forward to eating a lot of good meat in South Africa - ostrich, buffalo etc. I think it will be a start of my bulking!


24/06 Jugg 10's Wave - Intensification week - OHP

Warm-up
5 min Treadmill and 10kg KB single arm swings and presses

OHP

20kg x 5;5
25kg x 10;10;10

My shoulders are my weakest body part. Only 25kg and by the 3rd set I was getting fatiqued. I can only imagine how tough it is going to get when the load gets heavier. Lets see.

Upright row

20kg x 10;10;10
24kg x 5 - could maybe have squeezed another rep but it was a PR in terms of weight used

SS

TRX reverse flies

BW x 12;12;12


Angel flies

2.5kg x 15;15

SS

DB shrugs
36kg x 12;12


Macros: 1900 kcals P180 C170 F56

Lately I have been thinking that I need to get more adventures with my food. I am such a creature of habbit that I eat the same things at the same time day in day out. Even when I go out, I go to the same restaurant and order the same dishes. Although, I do a lot of baking and have various home baked goodies, the majority of my meals are exactly the same:

Dinner 4 days ago:




Dinner 2 days ago:



I would eat fish (swardfish, tuna, cod, tilapia, seabass) few times a week but the rest is the same other than maybe different marinade for the chicken. Hmmm....

[Klee82793]

I was wondering where you disappeared to! Glad to see you are back and pulling strong numbers! I totally understand your routine-like approach to food. I am a creature of habit too! Lol. I have been obsessed with this orange chicken recipe lately! Other than that, paninis, portabella pizzas, spaghetti squash, and homemade turkey burgers in lettuce wraps are some favorites

[coconuttree2009]

I was wondering where you disappeared to! Glad to see you are back and pulling strong numbers! I totally understand your routine-like approach to food. I am a creature of habit too! Lol. I have been obsessed with this orange chicken recipe lately! Other than that, paninis, portabella pizzas, spaghetti squash, and homemade turkey burgers in lettuce wraps are some favorites

I think it comes down to being a bit lazy and being in the comfort zone - it's easier to eat the same thing day in day out and not needing to re-calculate macros.

[coconuttree2009]

In addition to Juggernaut I have additional day for arms and glutes because those are two areas that I want to build up, so today had an arm workout:

25/06 Arms

Warm-up
5 min Arc Trainer and 10kg KB single arm swings

Straight bar curls

22kg x 12
28kg x 10
32kg x 6

SS

Close grip bench press

20kg x 12
25kg x 10;10


Tri push down (straight bar)

28 x 12
32 x 10;10

SS

Cable machine rope hammer curls

22kg x 10
28kg x 8
32kg x 6



Reverse grip tri push-down
22kg x 15;15;15

SS

Single arm DB concentration curls

7.5kg x 8;8;8

Macros: 1850 kcals P175 C180 F48

Tonight I am making mango mousse cake for work event tomorrow - pictures to follow

[coconuttree2009]

I made mango mousse cake for the office and it looked stunning but before I managed to take pictures of it, it was already gone!

I will be making cappuccino cake to take to my sister's on Sat and this time I will make sure to take pictures at home just after it is made. I love my sweet creations.

26/06 Juggernaut 10's Wave - Deadlifts (Intensification week)

Warm-up
5 min Treadmill

DL's

45kg x 5
55kg x 5
60kg x 10/10/10 - although I am still very careful to do DL's due to recent injury, 60kg for reps felt very light, so I am excited about increasing weights week by week.

TRX Inverted Rows

BW x 12;12;12;12;12

Face Pulls

27kg x 12
32kg x 10;10

Single Arm Bento Over Rows

22kg x 12
27kg x 10;10

Short, intense and sweet workout. I love the pump I get from back workouts - makes me feel tight and big (as if)

Macros: 2000 kcals P180 C195 F56 - finally I might just start getting on the bulk train (a good start after feeling sick and undereating)

[coconuttree2009]

It is official - my immune system is f***ked! Just recovered from chest infection and now I have a cold! Ridiculous. I am just angry.
I look after myself - take multis, fish oils, eat my greens, don't drink alcohol, exercise, get ~7 h of sleep a night, so why am I so run down???
Yes, life has been quite stressful lately - a lot of stuff is going at work and in personal life and I am always on the go running like headless chicken and obviously low body fat does not help things but still...
Luckily my vacation to South Africa and Mozambique is only 7 days away now but even then the schedule whilst there is very tight and there will be a lot of travelling in not such a long time. I suppose I can sleep on the plane

26/06 Juggernaut 10's Wave - Chest (Intensification week)

Warm-up
6 min Treadmill and TRX push ups SS TRX flies

Bench Press

20kg x 5
25kg x 5
25kg x 10/10/10 - easy and very much so but I will follow the programme and will not increase the weight just cause it feels easy, I am sure it will get tougher in no time.

Push-up hand on KB for deaper stretch

BW x 10;10;10


SS

Incline DB Flies

7.5kg (each hand) x 12
10kg (each hand) x 10;10


Cable flies

4.5kg (each hand) x 15;15

SS

Cable Cross-overs

9kg (each hand) x 15;15

Finished up with nice stretching on PowerPlate - feels nice.

Macros: 1850 calories P183 C164 F51

[coconuttree2009]

Ouch... Leg day... Crawled back to the office after lunch time workout. Love it!

28/06 Juggernaut 10's Wave - Squats (Intensification week)

Warm-up
5 min Treadmill and 2 sets of 18kg KB goblet squats

Squats

40kg x 5
45kg x 5
50kg x 10/10/10

It went like a breeze as I am used to heavier weights but following programme set up to the T.

After squats I decided that I'd like some pain. As my gym does not have Glute Ham Raise chair I have to improvise and hook my heels under the bench with a mat under my knee to do GHR's, which makes it 3 times harder as whole bodyweight goes on the hammies. I try my best not to support myself with pushing up with my hands and keep them on my chest. Like this:

http://www.google.co.uk/imgres?sa=X&...&tx=135&ty=100

Floor Glute Ham Raises

BW x 10;10;10 - I wanted to cry on the last few reps every set.


SS

Single leg 45 press

+30kg x 12
+40kg x 10;10


Calve raises on 45 leg press

+50kg x 15;15;15

Short and intense workout as I had to squeeze it into my lunch break. Breaks no longer than 45s.

Macros: Will update later

[coconuttree2009]

Still not feeling great and recovering from a recent chest infection - low energy levels, body aches... Booo.... I am now praying to be back to 100% by Thursday when I leave for my vacation to South Africa and Mozambique. It would be no bueno if I end up going feeling sick.

I thought to rest and recover but by Sun afternoon I simply could find peace with myself being totally bored sitting at home and drinking tea in front of tv - it made me feel even worse, however, I tried to be sensible and not go to the gym to do any heavy CNS taxing lifting and done P90X 2 Power Legs - first time tried it out.
I have P90X first series and thought they were good when I cannot get to the gym but looks like P90X 2 is quite different and concentrates on lots of body weight stuff and core stability.
I think it was what I needed on Sun - something totally different for a change and no heavy weights involved.

Today was back to Jugg.

01/07 Juggernaut 10's Wave - OHP (Realization week)

Warm-up
5 min Arc Trainer and 2 sets of 10kg KB single arm swings SS single arm shoulder presses

OHP

20kg x 5
20kg x 3
25kg x 1
25kg x 8 - this suppose to be AMAP and I squeezed 8 reps. Really did not feel strong because I know I could do much better


Upright rows

20g x 10;10;10 - this is PR for me


SS

Trap bar shrugs

35kg x 12;12;12


TRX revers flies

BW x 12;12;12

SS

Cable single arm lat raises from behind the back

4.5kg x 10;10;10

As I was bored and trapped at home on Sunday I made some awesone protein bars - Pretzel Choc PB:



This is something so cute I wanted to share: my little dog Charlie is sulking and waiting for his big brother Larry to come home....





Macros: update later

[coconuttree2009]

Have not abandoned this journal yet- just on vacation in South Africa and Mozambique
Lots and lots of amazing meat and fish, a work out here and there- food is not tracked just eyeballed to the neatest 200 calories and very unstructured workouts as hotel gyms are very limiting but as of tomorrow will have an access to a decent gym in Cape Town and hoping for SOS decent leg workout to make use of kilos of ostrich and kudu calories and proteins

Will post pictures of some eats on my return home. Only 5 more days here

[Klee82793]

Have not abandoned this journal yet- just on vacation in South Africa and Mozambique
Lots and lots of amazing meat and fish, a work out here and there- food is not tracked just eyeballed to the neatest 200 calories and very unstructured workouts as hotel gyms are very limiting but as of tomorrow will have an access to a decent gym in Cape Town and hoping for SOS decent leg workout to make use of kilos of ostrich and kudu calories and proteins

Will post pictures of some eats on my return home. Only 5 more days here

That sounds so cool! Just vacationing?? PICTURES!

[coconuttree2009]

That sounds so cool! Just vacationing?? PICTURES!

Well, it's work related but made a vacation out if it by adding few days off.

Just arrived Cape Town today and will have 4 days of proper vacation- heaven: superb food, sunshine, huge gym over the road and no more flying! I am knackered - London to Johannesburg to Mozambique (Beira), back to Johannesburg and then to Cape Town - all 4 flights in 4 days...

I promise pics on my return in 4 days.

[coconuttree2009]

And I am back home! Will try do a write up about my vacation with some pics tomorrow.
South Africa and Mozambique were amazing - the nature, people, food, etc but I am glad to be back to my routine and my gym.
I felt totally out of control without my food journal, my food scale, my usual food, eating out all the time and eyeballing the calories and macros, my gym, without my gym... I am a total control freak, so as much as I love travelling and experiences, I feel very out of comfort zone without my usual routine.
So I am back to work and my lunchtime training.
I decided to pick up Jaggernaut programme from where I left it before I went away.

16/07 -Juggernaut 10's Wave - Bench Press (Realization week)

Warm-up
1k run and 1 set of 16kg KB swings

Bench Press

20kg x 5
25kg x 3
30kg x 1
30kg x 13 - this suppose to be AMAP and I squeezed 13 reps. There may have been one or two more reps left in the tank but I decided not to go for it as I know it will affect my 1MR for the next Jugg wave and chest is not my strong body part so it is better to progress slowly with a right form.


Incline DB Press

12.5kg each hand x 12;12
15kg each hand x 10

SS

TRX flies

BW x 15;15;15


Cable Cross overs

9kg each hand x 15;15
13kg each had x 10

SS

Cable crunches

40kg x 15;15
45kg x 12

Incline push ups (hands on KB's)

BW x 10;10 - I was spent by this point...

I have ordered a new Food Diary Book and Training Log book, so I can track my workouts as I go along as oppose to trying to remember what my lifts were.

Macros: will post later

[Ccm644]

Will be following, sound like a good time away

Dont think its a control freak with everything, it becomes just a habit when your used to it

Where do you train?

Keep logging

[alyshabruso]

Hey I just wanted to drop by and tell you I'll be tagging along! Your progress looks great and your trip to Africa sounds like it was awesome! and you seem like you like to cook just as I do, maybe we could swap some recipes some time? This is the first journal I've found with as many food pics as mine

[coconuttree2009]

Will be following, sound like a good time away

Dont think its a control freak with everything, it becomes just a habit when your used to it

Where do you train?

Keep logging

Thanks for following! I am following yours as you know

I train at Baltimore Club in South Quay (Canary Wharf) as I work 3 min away and live nearby too. This gym has been open for a year only. Before that I used to train at Virgin Active Canary Wharf and make weekend trips to Monster Gym (the best in UK!).

[coconuttree2009]

Hey I just wanted to drop by and tell you I'll be tagging along! Your progress looks great and your trip to Africa sounds like it was awesome! and you seem like you like to cook just as I do, maybe we could swap some recipes some time? This is the first journal I've found with as many food pics as mine

Welcome, Alysha!

My progress is not as great as it could be if I grew a pair and started proper bulk but it's a total mindf*ck coming from fat child background.

I love cooking and especially baking. My family and friends love it too

Sure we can swap recipes, it would be fantastic.

[schnauzers]

Please post some trip pics! So many African countries are on my bucket list...I'm planning to visit in the nest few years so would love to hear about it.

[coconuttree2009]

Please post some trip pics! So many African countries are on my bucket list...I'm planning to visit in the nest few years so would love to hear about it.

I was planning to do it today from work but got very busy but will do tomorrow from work PC, iPad sucks for uploading pics. Got some amazing pics playing with lion cups