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  1. #61
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by levijay View Post
    abs!!! good progress B, keep it up
    Originally Posted by Big_Sky_Guy View Post
    Great improvements B!
    Thanks guys! There is only one problem....



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  2. #62
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Training

    Smashed out HIIT and a second shoulder workout for the week. Oooh yeah... Shoulders are gonna be sore tomorrow.


    HIIT - 10 intervals (60 secs high, 75 secs low)

    29/12/12 Seated DB Shoulder Press in Arms & Shoulders
    11:17:34 AM 12 x 7
    11:19:54 AM 12 x 6
    11:22:50 AM 12 x 5

    29/12/12 Front Raise Overhead in Misc
    11:24:45 AM 10 x 8
    11:26:43 AM 10 x 8
    11:28:47 AM 10 x 8

    29/12/12 Lateral Raises in Arms & Shoulders
    11:31:06 AM 6 x 6
    11:32:46 AM 6 x 6
    11:34:52 AM 6 x 6

    29/12/12 Upright Row in Misc
    11:36:46 AM 20 x 8
    11:38:59 AM 20 x 8
    11:40:48 AM 20 x 8
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  3. #63
    MFC's AARP Delegate taf1968's Avatar
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    Originally Posted by Botika View Post
    Thanks guys! There is only one problem....



    Looking awesome . . . keep at it! Based on the above, I think we have Botika's new theme song:

    *MFC Elder Statesmen Cabinet Crew*

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    **Extreme Dips Crew** - http://forum.bodybuilding.com/showthread.php?t=136113651
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  4. #64
    Registered User levijay's Avatar
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    give me some of your motivation haha
    Team GT Supplements
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  5. #65
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    I am super motivated at the movement, so much so that I overdid it yesterday. My left shoulder has been pretty sore, I took some anti-inflammatories last night and today and it feels a bit better. Not sure how I'm going to go with back day tomorrow. I think it was from the front raise to overhead that I was doing. The pain is right in the middle of my shoulder. Doesn't feel like DOMS but could be. I'm just hoping I haven't actually injured it.


    Nutrition

    1707 calories yesterday. 145g protein / 69g fat / 135g carbs
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  6. #66
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Nutrition

    1654 calories 30 December 2012. 156g protein / 58g fat / 102g carbs[/QUOTE]


    Training

    HIIT - 10 intervals (60 secs high, 75 secs low)

    Well after tomorrow's workout I can officially say I've been training for 6 months! Yay for me.
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  7. #67
    Registered User RRV2's Avatar
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    You look amazing, mama!
    Thanks for the inspiration.
    I've been struggling with my workouts lately - my 2 year old has some serious sleep disturbances at night and very short naps during the day.
    You wake up at 5AM to train - that's some motivation right there!
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  8. #68
    General iabs's Avatar
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    Inspiration. (srs) Keep it up!

    I'll be joining the gym next week after a long obliged break.
    300 Forever
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  9. #69
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by RRV2 View Post
    You look amazing, mama!
    Thanks for the inspiration.
    I've been struggling with my workouts lately - my 2 year old has some serious sleep disturbances at night and very short naps during the day.
    You wake up at 5AM to train - that's some motivation right there!
    My 2 year old has only recently got better with his night sleeps. He's dropped his day sleep so needs it at night now. Hang in there... It will get better. 5am is the best time for me to train because nothing can interrupt me. I also feel like I've achieved half a days work before 10am! Just do what you can, lack of sleep is tough.


    Originally Posted by iabs View Post
    Inspiration. (srs) Keep it up!

    I'll be joining the gym next week after a long obliged break.
    Awww thanks! I'm a little bit proud that I've kept it up for 6 months! It's nice to be feeling more like the old me again... I got a bit lost there for a while.
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  10. #70
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Nutrition

    I'm off to a New Years party so won't be counting calories this afternoon! Much champagne will be consumed.


    Training

    My shoulder is still a little sore but much better than the last few days. I could feel it though my workout but not too bad.

    31/12/12 Deadlift in Back
    5:39:10 AM 70 x 3
    5:41:51 AM 70 x 3
    5:46:19 AM 70 x 3

    31/12/12 Chin-Ups in Back
    5:52:10 AM 12 x 4 Neutral Grip Assisted
    5:54:33 AM 12 x 3 Neutral Grip Assisted
    5:56:29 AM 12 x 3 Neutral Grip Assisted

    31/12/12 One Arm Dumbbell Row in Back
    6:00:27 AM 14 x 10
    6:04:23 AM 14 x 10

    31/12/12 Close Grip Pulldown in Back
    6:06:27 AM 40 x 8

    31/12/12 Seated V-Bar Row in Back
    6:07:45 AM 33 x 8

    31/12/12 Close Grip Pulldown in Back
    6:09:57 AM 40 x 6

    31/12/12 Seated V-Bar Row in Back
    6:11:39 AM 33 x 8

    31/12/12 Underhand Barbell Rows in Back
    6:13:49 AM 25 x 10
    6:15:34 AM 25 x 10


    Motivation

    I'm having a 'fat day' today - Urgh. How is it that suddenly I feel like I have no waist?? I would definitely like to build my back and shoulders some more so that I have more of a V taper.

    Some motivation right here >>>

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  11. #71
    Vivian Blake. Apollo151's Avatar
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    Stay strong woman, you've made great progress. Always gets me pumped up:

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  12. #72
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by Apollo151 View Post
    Stay strong woman, you've made great progress. Always gets me pumped up:
    Oh hai there! Thanks for stopping by I'm pretty happy with my progress so far. At the start of 2012 I never would have expected to be where I am now. I had kind of given up so it's nice to have that fire in my belly again.


    Nutrition

    2 months until my birthday - eek! I'm going to try and get my body fat down a bit lower and then probably start eating at maintenance or just above in March (start of Autumn / Fall). My stomach is still not where I want it to be. I'm thinking about getting some professional photos done for my birthday so wanna look hawt.

    A reasonable amount of alcohol was consumed yesterday. I made some yummy tarts for NY eve... consumed quite a few. At least it was low fat puff pastry.




    Training

    1/01/13 Flat Bench Press in Chest
    9:06:31 AM 30 x 8
    9:09:03 AM 30 x 6
    9:11:46 AM 30 x 6

    1/01/13 Incline Bench Press in Chest
    9:15:12 AM 24 x 8 2 x 12 DB's
    9:17:32 AM 24 x 8 2 x 12 DB's
    9:20:33 AM 24 x 8 2 x 12 DB's

    1/01/13 Dumbbell Flys in Chest
    9:23:26 AM 10 x 8
    9:25:54 AM 10 x 6

    1/01/13 Hammer Strength Incline Press in Chest
    9:29:07 AM 30 x 6
    9:31:14 AM 30 x 5

    1/01/13 Cable Crossovers in Chest
    9:34:29 AM 7.5 x 10
    9:36:22 AM 7.5 x 10
    9:39:01 AM 7.5 x 10

    1/01/13 Push-Ups in Chest
    9:43:21 AM 0 x 3 Feet
    9:43:27 AM 0 x 10 Knees


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  13. #73
    ~~MsFit~~ Lou1se's Avatar
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    Subbed I have been busy tonight reading your journal, fantastic work and progress! Love the motivational pics too.

    Great progression in weights and increases in reps here and there re: bench presses, deadlifts, military presses..

    Happy New Year! It will be interesting to see where the new year takes us.

    I did note you also struggle getting in enough sleep. My main focus this year is to track my diet(got sloppy towards the end and to get some good quality sleep in........she says at 12:37am...coff coff What will you be focusing on this year?

    <edit> Yummy foodz!!
    Beatings will continue until morale improves!
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  14. #74
    Oh, yes!! lynore's Avatar
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    Botika, just read through your journal. You look amazing - such progress and motivation!!!!!! And with two kids to boot!!!!! Will be following along. Repped.
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  15. #75
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by Lou1se View Post
    Subbed I have been busy tonight reading your journal, fantastic work and progress! Love the motivational pics too.

    Great progression in weights and increases in reps here and there re: bench presses, deadlifts, military presses..

    Happy New Year! It will be interesting to see where the new year takes us.

    I did note you also struggle getting in enough sleep. My main focus this year is to track my diet(got sloppy towards the end and to get some good quality sleep in........she says at 12:37am...coff coff What will you be focusing on this year?

    <edit> Yummy foodz!!
    Hi Louise! I know what you mean about diet. You can see on that weight graph when I stopped calorie counting because I plateaued straight away. I'd have a little of this and a little of that and obviously that added up to an extra 300 or so calories a day! At the moment I really need to count calories or I eat over my goal (still eating a deficit).

    I've been on two weeks leave over Christmas so it's been nice to get some more sleep and go to the gym during the day for a change. I'm not really sure exactly what I'll focus on this year. I'm actually a little bit interested in Olympic lifts so I may investigate that a bit more. I think I would need a trainer to teach me properly though. How about you? Any specific goals for 2013?


    Originally Posted by lynore View Post
    Botika, just read through your journal. You look amazing - such progress and motivation!!!!!! And with two kids to boot!!!!! Will be following along. Repped.
    Thanks Lynore!!! I appreciate the compliment! I'm trying to maintain the motivation that I've got, I have a bit of fear that I'll end up sedentary again. After 3-4 months I went through a bit of a lull because my initial goal was to achieve 3 months of training and I didn't know where to go next. I actually really enjoy the lifting through so a lot of my focus is on improving my lifts. The improvements to my body are a nice reward!
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  16. #76
    Never enough bacon pharty's Avatar
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    Happy New Year! Foodz and abs look great!
    My Journal
    Sometimes there's lifting talk. Sometimes notsomuch.
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  17. #77
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Nutrition

    1676 calories 1 January 2012. 171g protein / 55g fat / 94g carbs


    Training

    My cardiovascular fitness is definitely improving. I realised today that I don't get a stitch anymore when doing HIIT. I did 12 intervals today and was a big sweaty hot mess by the end of it - feelsgoodman.

    HIIT - 12 intervals (60 secs high @ 12 kph, 75 secs low @ 6.7 kph)

    2/01/13 Ab Pin Machine in Misc
    10:20:08 AM 15 x 10
    10:22:26 AM 15 x 10
    10:26:16 AM 15 x 10
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  18. #78
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by pharty View Post
    Happy New Year! Foodz and abs look great!
    Oh hey gurl! Thanks!! My stomach is weird.... The top half is getting lean but the bottom still has a nice layer of fat. I'm just going to keep eating a deficit for the next two months and see where it takes me. How long are you bulking for?
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  19. #79
    Never enough bacon pharty's Avatar
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    Originally Posted by Botika View Post
    Oh hey gurl! Thanks!! My stomach is weird.... The top half is getting lean but the bottom still has a nice layer of fat. I'm just going to keep eating a deficit for the next two months and see where it takes me. How long are you bulking for?
    Originally I was going to bulk for 24 weeks=12 pounds hopefully. Then considered even trying for 20/going further into March.
    I'll be at 18 weeks/10 pounds Friday and I'm not sure I really want to put on more belly flubba so I *might* do maintenance through Jan then start the cut. There's a bodybuilding expo I want to go to beginning of March...not sure I can be fat for that
    My Journal
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  20. #80
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by pharty View Post
    Originally I was going to bulk for 24 weeks=12 pounds hopefully. Then considered even trying for 20/going further into March.
    I'll be at 18 weeks/10 pounds Friday and I'm not sure I really want to put on more belly flubba so I *might* do maintenance through Jan then start the cut. There's a bodybuilding expo I want to go to beginning of March...not sure I can be fat for that
    It kind of sucks being on the other side of the planet with different seasons. I'll be watching everyone slim down while I bulk up! My birthday is around the same time as your expo so I'm the same, I want to feel good for that one.
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  21. #81
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Nutrition

    1884 calories 2 January 2012. 170g protein / 46g fat / 143g carbs


    Training

    Well I've been successful in obtaining my first injury. My shoulder is still giving me grief after doing back and chest this week. My wrist is also now hurting so maybe I've been trying to compensate. I've decided that I'm going to deload and take a week off the weights. It's like a constant ache so hopefully a week is enough for it to heal - fingers crossed. I'm going to stick to legs and HIIT for the next 1.5 weeks instead. Hopefully when I go back to lifting I'm not in a world of DOMS.

    Last edited by Botika; 01-02-2013 at 02:53 AM.
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  22. #82
    MFC's AARP Delegate taf1968's Avatar
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    Good to take a break to see if that will heal you up . . . I'm stubborn as hell and have often just tried to "train through it" with some nagging things that have popped up (and at least half the time it was a really bad idea and did not work, LOL). Hopefully the deload will let those tweaks subside.
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  23. #83
    Never enough bacon pharty's Avatar
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    Originally Posted by Botika View Post
    It kind of sucks being on the other side of the planet with different seasons. I'll be watching everyone slim down while I bulk up! My birthday is around the same time as your expo so I'm the same, I want to feel good for that one.
    Lol yeah I kinda don't *hate* you and your abs right now

    My birthday is also in March!
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  24. #84
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by taf1968 View Post
    Good to take a break to see if that will heal you up . . . I'm stubborn as hell and have often just tried to "train through it" with some nagging things that have popped up (and at least half the time it was a really bad idea and did not work, LOL). Hopefully the deload will let those tweaks subside.
    My initial plan was to train through it because it felt better but after training on Monday and Tuesday it was worse again. I haven't had a break for 3 months so it's probably a good time anyway. I'm felling generally sore most of the time so my body can probably do with some R&R.

    Originally Posted by pharty View Post
    Lol yeah I kinda don't *hate* you and your abs right now

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    Nutrition

    1688 calories 3 January 2013. 127g protein / 40g fat / 131g carbs


    Training

    4/01/13 Squat in Legs
    9:02:43 AM 40 x 8
    9:05:52 AM 40 x 7
    9:09:11 AM 40 x 8

    4/01/13 Split Squat in Legs
    9:12:27 AM 50 x 8
    9:14:57 AM 50 x 8
    9:17:42 AM 50 x 8

    4/01/13 Leg Curl in Legs
    9:20:27 AM 40 x 10

    4/01/13 Leg Press in Legs
    9:21:54 AM 90 x 10

    4/01/13 Leg Curl in Legs
    9:22:45 AM 40 x 10

    4/01/13 Leg Press in Legs
    9:24:18 AM 90 x 10

    4/01/13 Glute Machine in Misc
    9:27:30 AM 25 x 8
    9:30:09 AM 35 x 8
    9:32:32 AM 45 x 8
    9:35:24 AM 45 x 8

    4/01/13 Calf Raises in Legs
    9:38:56 AM 40 x 12
    9:40:04 AM 45 x 10
    9:41:51 AM 45 x 10
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  26. #86
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Nutrition

    2007 calories 4 January 2012. 127g protein / 48g fat / 214g carbs

    Indulged a bit yesterday.... Can't say I regret it! French champagne FTW!




    Training

    Deload Day 1 of 9.

    I've decided to not train at all until Monday week. Shoulder and wrist are still sore. I'm going to take some more anti-inflammatories and rest. Please be fixed in 10 days time!!
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  27. #87
    MFC's AARP Delegate taf1968's Avatar
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    Don't forget to ice . . .



    the shoulder and the wrist . . . not the champagne.
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    I'm sorry to hear about your injuries Botika! Good idea to rest up.

    I had a look at your weight graph again, it looks mighty fine to me, that chart looks perfect despite the slight plateau. When I was in the weightloss phase mine would I'm sure zig and zag with many short plateaus lasting ~ 2 months I think what you have done is amazing! You are focused and dedicated, I admire that in you

    My focus is to get these legs looking shapely, the thighs and lower stomach are the last to lose the blubber. My avi serves as a reminder to give them hell!! I hope to build up on the volume of work rather than looking to add weights. So the focus is on weightloss & maintaining any gains over this last year. I am aiming for 55kgs for now and then will reassess(just 2kgs off). From my teens - late 20's I was in the 52 - 54kgs range.

    All the best with your new goals, trying for Olympic lifts sounds like an exciting direction to take from here!

    Hope everything fixes itself up as good as new


    Originally Posted by Botika View Post
    Hi Louise! I know what you mean about diet. You can see on that weight graph when I stopped calorie counting because I plateaued straight away. I'd have a little of this and a little of that and obviously that added up to an extra 300 or so calories a day! At the moment I really need to count calories or I eat over my goal (still eating a deficit).

    I've been on two weeks leave over Christmas so it's been nice to get some more sleep and go to the gym during the day for a change. I'm not really sure exactly what I'll focus on this year. I'm actually a little bit interested in Olympic lifts so I may investigate that a bit more. I think I would need a trainer to teach me properly though. How about you? Any specific goals for 2013?
    Beatings will continue until morale improves!
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  29. #89
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Originally Posted by taf1968 View Post
    Don't forget to ice . . .



    the shoulder and the wrist . . . not the champagne.
    Ha ha! I did even think about that, thanks for mentioning it!


    Originally Posted by Lou1se View Post
    I'm sorry to hear about your injuries Botika! Good idea to rest up.

    I had a look at your weight graph again, it looks mighty fine to me, that chart looks perfect despite the slight plateau. When I was in the weightloss phase mine would I'm sure zig and zag with many short plateaus lasting ~ 2 months I think what you have done is amazing! You are focused and dedicated, I admire that in you

    My focus is to get these legs looking shapely, the thighs and lower stomach are the last to lose the blubber. My avi serves as a reminder to give them hell!! I hope to build up on the volume of work rather than looking to add weights. So the focus is on weightloss & maintaining any gains over this last year. I am aiming for 55kgs for now and then will reassess(just 2kgs off). From my teens - late 20's I was in the 52 - 54kgs range.

    All the best with your new goals, trying for Olympic lifts sounds like an exciting direction to take from here!

    Hope everything fixes itself up as good as new
    Thanks!! Sounds like you are archiving your goals too. I think I'm going to try and tighten up my calories a bit to blast a bit more fat off. I feel like I'm noticing the stubborn areas more now since some of the other fat is gone.
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  30. #90
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Botika's Avatar
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    Nutrition

    2004 calories 5 January 2012. 160g protein / 72g fat / 166g carbs

    I ate a lot of food yesterday. It's my last day holidays today to I think I'm going to tighten up the calories a bit and hopefully I'll lean out a bit more. I don't feel like much is happening at the moment.


    Training

    Deload Day 2 of 9.

    I feel like I need some 'hold' music since not much is happening of the training front this week.....



    I bought a brace for my wrist yesterday which seems to be helping. My shoulder and wrist seem to be improving so fingers crossed. I have a bad case of DOMS in my legs - ouch! I got a massage yesterday and OMG... Legs/Glutes were soooooo painful. I feel like an old broken lady at the moment.
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