- B.C. (before children) I maintained my weight fairly easily between 50-54 kgs.
- Grew and nourished two human beings.
- Weight went up, weight went down, weight went up, weight went down, weight went up and stayed around 58-59 kgs (Skinnyfat 1, Botika 0).
- Got stuck in a haphazard cardio rut. What was I thinking???
- Decided to go back to the only thing that worked for me in the past, lifting first thing in the morning.
- Committed to training 4-5 days a week because I wanted my results to keep me motivated!
I would definitely like to build some more muscle and lean out.
I'm most happy with how my back and arms are shaping up.
I carry most bodyfat on my abs and thighs so would like to improve these areas.
Body Inspiration
Margret Gnarr *swoon*
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Righto... back day tomorrow. I think I'm going to work on my goal of doing an unassisted chin-up. I usually do these after deadlifts but think I'll swap it around and see how I go. My arms are pretty sore today though. Triceps are really sore from Friday and I trained shoulders on Friday and Saturday this week. Need to crank up the tunes to keep me focused...
My weight has been fairly stable for the last month and a half because I've been indulging in food and booze (I've had quite a few social things on). I'm going to tighten up my diet again because I would like to reduce my bodyfat a bit more before starting a lean bulk in a few months at the end of summer.
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
I wanted to be the first one to post in here . Good luck and work hard girl i know you got it in you.
Thanks for the well wishes!! I think I just need to focus again so hopefully this will help. I've been thinking about starting a journal for a while now so I suppose this is the push that I needed.
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Thanks for the well wishes!! I think I just need to focus again so hopefully this will help. I've been thinking about starting a journal for a while now so I suppose this is the push that I needed.
I started one as well then stopped. Now i started carrying my book around and logging my workouts again. Seems to help me keep track better and to show progress. In my comment in the random section i mentioned short term goals and long term goals. I think this will also help with motivation, dedication, and self confidence through your progress.
Weight: 53.4kg [5.6kg Loss]
Bodyfat: 23% [3.2% Loss]
Bust: 90cm [2cm Loss]
Underbust: 73cm [6cm Loss]
Waist: 68cm [10cm Loss]
Hips: 85cm [7cm Loss]
Thigh L: 51cm [5cm Loss]
Thigh R: 51.5cm [5.5cm Loss]
Nice work! I am always amazed at the women in here who can manage raising children, a job, and still get in the gym and make these kind of results.
Eric
PR's
squat 315x2
DB benchpress 85'sx9
Bent over rows 245x8
deadlifts 435x1
Military press 130x6
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
http://forum.bodybuilding.com/showthread.php?t=150808653 My sponsored supplement journal.
subbed to practice converting Metric to US Customary
I usually try and convert in my other posts but since this is my journal I though I would stick to kgs. It means more to me than pounds. Pounds are a bit abstract!!
Originally Posted by EB68
Nice work! I am always amazed at the women in here who can manage raising children, a job, and still get in the gym and make these kind of results.
Thank you!! I don't have much free time that's for sure. I've got to the point though where I'm actually enjoying the exercise and when I don't go I feel like rubbish!
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
1729 calories yesterday. 160g protein / 85g fat / 70g carbs (not sure why it doesn't add up, that's what myfitnesspal tells me)
Our house guests left a bottle of white wine in the fridge last night. I was so temped to have a glass but then I usually end up having two glasses and would have blown my calories way out. I'm happy today that I didn't!
Training
Well I'm a little bit excited that I managed to do one unassisted chin-up! Woo hoo! My form wasn't very good but I managed it so that's a start. At least I know I can do it now so I'm not so worried about trying again next week.
10/12/12 Chin-Ups in Back
5:32:58 AM 0 x 1 Unassisted
5:34:04 AM 12 x 3 Assisted
5:35:51 AM 12 x 3 Assisted
10/12/12 Deadlift in Back
5:41:44 AM 65 x 5
5:43:51 AM 65 x 3
5:47:22 AM 65 x 3
10/12/12 One Arm Dumbbell Row in Back
5:53:46 AM 14 x 8
5:53:47 AM 14 x 8
10/12/12 Close Grip Pulldown in Back
5:55:59 AM 33 x 10
10/12/12 Seated V-Bar Row in Back
5:57:34 AM 26 x 10 Plus plate
10/12/12 Close Grip Pulldown in Back
5:59:55 AM 40 x 6
10/12/12 Seated V-Bar Row in Back
6:01:01 AM 33 x 8
10/12/12 Underhand Barbell Rows in Back
6:03:32 AM 25 x 10
6:05:59 AM 25 x 10
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Well I'm a little bit excited that I managed to do one unassisted chin-up! Woo hoo! My form wasn't very good but I managed it so that's a start. At least I know I can do it now so I'm not so worried about trying again next week.
In.
You know what.. I got someone at my new gym doing 10 themselves after 4 weeks
I would help him on the positive, then get him to hold at the top as hard as he can with his lats.. the negative slowly pulled him back down. 5 times, each time he cried like a baby but now he is doing 10 on his own.
You know what.. I got someone at my new gym doing 10 themselves after 4 weeks
I would help him on the positive, then get him to hold at the top as hard as he can with his lats.. the negative slowly pulled him back down. 5 times, each time he cried like a baby but now he is doing 10 on his own.
I feel so proud
I definitely feel like I'm on the cusp of being able to do them. I bumped up my weight for lat pulldown and seated row this week so hopefully that helps me next week.
I think I need to try them on the power rack so I have more room. I'm going to need a bench to reach the bars anyway so I may try jumping chins, they are supposed to help similar to what you described!
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
I definitely feel like I'm on the cusp of being able to do them. I bumped up my weight for lat pulldown and seated row this week so hopefully that helps me next week.
I think I need to try them on the power rack so I have more room. I'm going to need a bench to reach the bars anyway so I may try jumping chins, they are supposed to help similar to what you described!
Yeah it's similar
tbo, going heavier with lat pulldowns and seated rows did not help me at all in widegrip pullups :|
I had steak with carrots, asparagus and brocollini for dinner last night and ended up with a stomach ache. It's happened before so I'm guessing brocollini doesn't agree with me. I don't think I'll be eating that again.
Training
Well may back is feeling sore after yesterday's workout which is good. I got some decent nights sleep over the weekend and it makes such a difference to my training. I can definitely lift heavier when I'm well rested. Easier said than done at the moment with a wakeful toddler. He's getting better at sleeping through though so fingers crossed that continues.
Just completed this weeks chest workout and I feel like it was a good one. I thought I would give "proper" pushups a go for a change, usually I do them on my knees. Happy to report I managed to do 4 after my chest workout - woot! Last time I tried a few months ago I could only do one and that was before training. I'm getting stronger!
11/12/12 Flat Bench Press in Chest
5:33:47 AM 30 x 8
5:37:06 AM 30 x 6
5:39:50 AM 30 x 6
11/12/12 Incline Bench Press in Chest
5:43:16 AM 25 x 6
5:45:15 AM 25 x 6
5:47:17 AM 25 x 5
11/12/12 Dumbbell Flys in Chest
5:50:02 AM 9 x 10
5:53:16 AM 9 x 10
11/12/12 Hammer Strength Incline Press in Chest
5:59:26 AM 25 x 8
5:59:28 AM 25 x 8
11/12/12 Cable Crossovers in Chest
6:03:14 AM 7.5 x 10
6:05:49 AM 7.2 x 10
11/12/12 Ab Pin Machine in Misc
6:07:39 AM 12.5 x 10
6:09:33 AM 12.5 x 10
6:11:10 AM 15 x 10
11/12/12 Push-Ups in Chest
6:12:37 AM 0 x 4 Feet
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
I'm going to swap my days around this week and see how I go. Legs Wed, Arms Thur and HIIT Fri. I struggle with HIIT after legs and seem to do better the other way around. That means squats tomorrow... must focus on getting that shapely butt, not how inflexible I am.
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Food regret is the theme of the day. Decided to have two glasses of wine last night after dinner. The wine wasn't even that good, certainly not worth the calories I consumed. If only you could take it back....
Training
Sometimes I think to myself "why didn't I start earlier?" in regard to my fitness, last night is a perfect example of why. I go to bed, 2 hours later I'm woken by kids. I get up, settle my son and try to get more sleep. An couple hours later I'm woken again, my hubs gets up this time.
Given I'm now supposed to be up in an hour or two I decide the workout is a write off and grabbed some extra zzzzzzz. I pretty much feel like rubbish now. Looks like I'll be doing legs tomorrow an arms on Friday. Back, chest and abs are sore!
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Crap crap crap. Missed gym this morning because I slept in. I've had this conversation with my husband a hundred times "have you set the alarm for tomorrow?" The response that I always get is "it's always set." So yesterday I decided not to ask and guess what... That's the one day it wasn't set. Guess I'll be doing legs and arms tomorrow.
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Crap crap crap. Missed gym this morning because I slept in. I've had this conversation with my husband a hundred times "have you set the alarm for tomorrow?" The response that I always get is "it's always set." So yesterday I decided not to ask and guess what... That's the one day it wasn't set. Guess I'll be doing legs and arms tomorrow.
****KNEE DRAGGERS UNITE****
Stop trying to escape your disasters, I want to see you believing in what
you are. Stop trying to explain yourself cause life’s too short to be the
dust on the top shelf.
Stop running away from who you are cause time is lost so quickly. Take
your mistakes for what they are – it’s just part of being human and
learning to fall.
Don't worry about sleeping in . . . it happens. You can make up that session pretty easily. I hate that too, though. I'm a "5am'er" and when I miss for some reason I kick myself all day.
What . . . you've never heard of a 30-year bulking phase before??
I've noticed differences in my body already since counting calories again. I've friended a few of the fem section ladies on myfitnesspal so hopefully that helps keep me on track. That said, I'm not tracking today. I'm off to my work Xmas party so plan to have a few drinkies. I've ordered a streak for lunch so I'll try and keep my meals relatively healthy.
Training
Managed to get the rest of my split completed today. I feel like I'm starting to get better at squats. They weren't quite as tedious today. I might try and get a cardio session in over the weekend. I've got a busy day tomorrow but maybe on Sunday.
14/12/12 Squat in Legs
5:35:15 AM 40 x 5
5:37:19 AM 40 x 5
5:39:24 AM 40 x 7
14/12/12 Split Squat in Legs
5:42:14 AM 50 x 8
5:46:54 AM 50 x 8
5:46:58 AM 50 x 8
14/12/12 Stiff Leg Deadlift in Legs
5:50:38 AM 35 x 10
5:53:05 AM 35 x 10
5:55:55 AM 35 x 10
14/12/12 Leg Curl in Legs
5:59:07 AM 33 x 10
14/12/12 Leg Press in Legs
6:00:14 AM 90 x 10
14/12/12 Leg Curl in Legs
6:01:17 AM 33 x 10
14/12/12 Leg Press in Legs
6:02:50 AM 90 x 10
14/12/12 Calf Raises in Legs
6:04:27 AM 40 x 10
6:06:01 AM 40 x 10
6:07:06 AM 40 x 10
14/12/12 Seated DB Shoulder Press in Arms & Shoulders
6:10:45 AM 12 x 6
6:12:32 AM 12 x 6
6:14:43 AM 12 x 3
14/12/12 Dips in Arms & Shoulders
6:16:30 AM 0 x 10 Body weight
6:18:04 AM 0 x 6 Body weight
14/12/12 Barbell Curls in Arms & Shoulders
6:20:31 AM 17.5 x 10
6:22:14 AM 20 x 6
6:24:42 AM 20 x 6
14/12/12 Overhead BB Extension in Arms & Shoulders
6:26:30 AM 15 x 8 Skull crushers
6:28:26 AM 15 x 8 Skull crushers
14/12/12 Lateral Raises in Arms & Shoulders
6:30:58 AM 5 x 10
14/12/12 Front Raises in Arms & Shoulders
6:33:34 AM 5 x 10
14/12/12 Lateral Raises in Arms & Shoulders
6:34:22 AM 5 x 10
14/12/12 Front Raises in Arms & Shoulders
6:36:47 AM 5 x 10
14/12/12 Preacher Curls in Arms & Shoulders
6:39:19 AM 7.5 x 10
14/12/12 Hammer Curl in Arms & Shoulders
6:40:35 AM 8 x 10
14/12/12 Preacher Curls in Arms & Shoulders
6:43:01 AM 7.5 x 6
14/12/12 Hammer Curl in Arms & Shoulders
6:45:33 AM 8 x 10
14/12/12 Pushdowns in Arms & Shoulders
6:47:49 AM 15 x 8
6:49:19 AM 15 x 8
Progress
Starting to see improvements...
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
How do you get your workout to log with times? Is it an app?
Yeah I use Gym Buddy on my iPhone. It keeps a log and I just email it to myself and then copy it here. It costs a few bucks but it's really handy. You can create different workouts etc.
Forgot to mention that I moved up to the "boy" dumbbells for shoulder press today. I had a mental block about moving up in weight but was pleasantly surprised to get 6 reps out!
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
My favourite meal of the day at the moment is breakfast....
50g Oats (soaked in boiling water overnight)
Cinnamon
Stevia Drops
1 Egg
1/2 Cup Unsweetened Almond Milk
100g Strawberries
Plus a skim latte (1 sugar).
Oats etc is about 324 calories plus 97 calories for the coffee.
Training
No training over the weekend, it's recovery time for me. Hammies and glutes are oh so sore after my workout this week. Even though I whinge about my weights being light obviously it's doing something. I ordered a foam roller on eBay a while ago and it got lost in the post so I went and bought one from a sports store yesterday. OMG... hurts so good. It really helped release some of the tension in my muscles. Highly recommend after leg day!
Progress
EDITED because I am IT challenged!
I have some pics on my bodyspace.
Last edited by Botika; 12-16-2012 at 02:25 PM.
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
I said no to alcohol and dessert out at dinner tonight. Where's my halo....
Training
Nothing like an argument to prompt a good workout. Why do people feel that it's ok to point out flaws in others physiques? It wasn't even directed at me but I defended another person and apparently now I'm the one that is "too sensitive". It would be nice if people would just be more supportive and accepting, rather than trying to impose their idea of an ideal physique on others. I'm probably the happiest I've been in a long time and I would be nice to share that with others, rather than having to defend my choices.
I decided that needed to burn off some energy so I did my back workout Sunday instead of Monday (the other choice was alcohol but that would have taken me over my calories). I felt strong tonight and smashed out a PB for deadlifts... 70kg (154 pounds) x 4. There was already a bar set up when I got there and I actually added some weight for my deadlifts - feelsgoodman.
I'm wondering whether I actually had more energy because I'd eaten a few hours before. Usually I train fasted in the morning and eat breakfast as soon as I get home. I may need to experiment again and see whether food helps my lifts.
16/12/12 Deadlift in Back
8:34:52 PM 65 x 8
8:37:36 PM 65 x 8
8:40:09 PM 70 x 4
16/12/12 Chin-Ups in Back
8:44:34 PM 12 x 4 Slow negatives
8:46:31 PM 12 x 2 Slow negatives
8:48:27 PM 12 x 2 Slow negatives
16/12/12 One Arm Dumbbell Row in Back
8:51:37 PM 14 x 10
8:54:12 PM 14 x 10
16/12/12 Close Grip Pulldown in Back
8:56:34 PM 40 x 6
16/12/12 Seated V-Bar Row in Back
8:58:08 PM 33 x 8
16/12/12 Close Grip Pulldown in Back
9:00:00 PM 40 x 6
16/12/12 Seated V-Bar Row in Back
9:00:53 PM 33 x 8
16/12/12 Underhand Barbell Rows in Back
9:03:29 PM 25 x 10
9:05:34 PM 25 x 10
Motivation
Last edited by Botika; 12-16-2012 at 03:24 AM.
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
Yeah I use Gym Buddy on my iPhone. It keeps a log and I just email it to myself and then copy it here. It costs a few bucks but it's really handy. You can create different workouts etc.
I was going to ask about this too. Neat.
Originally Posted by Botika
I created a new album on photobucket for my journal and it the link didn't transfer when i moved the last pic (now I can't edit the last post). I have some pics on my bodyspace anyway.
I don't understand this post, but if you need something ITT edited, PM me. I might do it if I'm in a good mood
SQ 142.5kg BP 92.5kg DL 177.5kg @ 67.5kg -- Iron Fest Open
The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
I don't understand this post, but if you need something ITT edited, PM me. I might do it if I'm in a good mood
Thanks Puni! I think I fixed it by moving the image back to the original folder. It didn't show up at first when viewing on my pc at first but seems ok now.
Originally Posted by rdferguson
Noice pins.
Why thank you! I'm starting to notice some definition in my quads which is exciting!
Botika Version 2.0 > http://forum.bodybuilding.com/showthread.php?t=150207453
I was so hungry yesterday, even dinner didn't really quench my hunger. I had a shake before bed as I usually do and managed to fall asleep even though my body was nagging me for more food. I then got woken up at 1.30am and had to eat so I'm starting today 130 calories down!
Training
I have acquired a virus, dammit. It's mainly a sore throat but I'm feeling pretty lack lustre overall. The week before Xmas, how annoying! I went to the gym this morning and did chest anyway. I'm paranoid about falling off the wagon so don't want to miss too many days. It was a good workout despite the fact I was lacking in energy. I already felt sore half way through the workout. I skipped push-ups at the end because I was spent.
18/12/12 Flat Bench Press in Chest
5:38:46 AM 30 x 7
5:41:17 AM 30 x 6
5:45:07 AM 30 x 6
18/12/12 Incline Bench Press in Chest
5:48:33 AM 24 x 8 (2 x 12 Dumbbells)
5:51:59 AM 24 x 8 (2 x 12 Dumbbells)
5:55:36 AM 24 x 8 (2 x 12 Dumbbells)
18/12/12 Dumbbell Flys in Chest
5:58:53 AM 10 x 8
6:02:00 AM 10 x 8
18/12/12 Hammer Strength Incline Press in Chest
6:05:29 AM 30 x 6
6:07:07 AM 30 x 4
18/12/12 Cable Crossovers in Chest
6:09:54 AM 7.5 x 10
6:12:31 AM 7.5 x 9
6:15:07 AM 7.5 x 8
According to my app these are my stats since I started recording my lifts which was about 2 weeks after I started.
I was so hungry yesterday, even dinner didn't really quench my hunger. I had a shake before bed as I usually do and managed to fall asleep even though my body was nagging me for more food. I then got woken up at 1.30am and had to eat so I'm starting today 130 calories down!
Training
I have acquired a virus, dammit. It's mainly a sore throat but I'm feeling pretty lack lustre overall. The week before Xmas, how annoying! I went to the gym this morning and did chest anyway. I'm paranoid about falling off the wagon so don't want to miss too many days. It was a good workout despite the fact I was lacking in energy. I already felt sore half way through the workout. I skipped push-ups at the end because I was spent.
18/12/12 Flat Bench Press in Chest
5:38:46 AM 30 x 7
5:41:17 AM 30 x 6
5:45:07 AM 30 x 6
18/12/12 Incline Bench Press in Chest
5:48:33 AM 24 x 8 (2 x 12 Dumbbells)
5:51:59 AM 24 x 8 (2 x 12 Dumbbells)
5:55:36 AM 24 x 8 (2 x 12 Dumbbells)
18/12/12 Dumbbell Flys in Chest
5:58:53 AM 10 x 8
6:02:00 AM 10 x 8
18/12/12 Hammer Strength Incline Press in Chest
6:05:29 AM 30 x 6
6:07:07 AM 30 x 4
18/12/12 Cable Crossovers in Chest
6:09:54 AM 7.5 x 10
6:12:31 AM 7.5 x 9
6:15:07 AM 7.5 x 8
According to my app these are my stats since I started recording my lifts which was about 2 weeks after I started.
I use Gym Buddy on my iPhone. You set up workouts and then just enter the set when you compete it and it records the time. You can email reports and download the data etc.
Discounts & Deals - Sign Up!
Botika Version 2.0
. Good luck and work hard girl i know you got it in you.
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