OZFC (-5% + booty bulk) = profit

[ozziefitchick]

Part II...

In my first journal I had discovered weights, went from about 28%bf to 20% and had gotten that slimmer bikini look I was after. Not a hell of a lot of muscle but I dropped a decent amount of fat, funnily enough I hadn’t shifted a lot of scale weight at all but my body shape has changed completely.

I struggled with food and had a few moments of ups, downs, plateaus and a decent amount of “why am I really doing this?” moments. The more I began to push myself the worse I had started to feel about my progress (even though it was the best I had ever looked). I went ape sht on cardio thinking that was what worked once surely that’s what I needed again. I decreased my cals to something crazy low where I struggled to function mentally, even after some professional guidance and looking back now realised I had hit starvation mode. I had messed up my metabolism to the point where I wasn’t even recomping anymore I was gaining weight because I was stressed and my body was clutching to all the fat I had left. Dun goof’d!

A couple of weeks later (about 6.5 months into my lifting) I flew out to the US for a holiday. Ate and drank whatever I wanted and didn’t set foot in a gym for at least 5weeks. Yeh I was already heavier and I gained 5kg but it was exactly what I needed. I came back and was no longer gym sour, happy to go work out once a day (compared to my previous twice a day routine) and eat just a balanced diet... 2.5weeks later I had lost 6kg.
Now @ 3.5weeks later I have lost another 1kg which is perfect. Anything more and my body seems to get wise on what’s happening!

When I first started lifting weights I was on an incredible cocktail of supplements, my old stack..



+ every kind of stimulant out there (apart from cell tech), I had it or had tried it.

Now the only thing I have is a plant based multi (which I always forget to take, bah!) & a little raw vegan protein powder..that’s it. No PWO’s, no crazy supplements, nothing. The only thing I have occasionally because I like the taste and want to is coffee. I eat as raw and organic as I possibly can, I don’t like processed foods and avoid them like the plague. I sleep like a baby and my whole attitude toward food has changed. Something that I have struggled with for YEARS and I never thought I’d be able to change. Anyone who has been overweight will know what I mean. The constant thought of food is no longer there. I no longer weigh my food or scrutinise over every little gram, although I have a general idea of what everything is. I don’t have planned “cheat” meals anymore either. I found this just gave me an excuse to binge and I focussed more on what I couldn’t have rather then what I was actually eating. I have no guilt if I go out with my friends and have wine or dessert because 99% of the time everything else is good. My only positive constant has been lifting weights
/dear diary!

I realise that is long but if there are people out there that were/are in the position I was in hopefully this will help and I can give someone solace that mental anguish can be avoided, there is a way out of that rut! Feelsgoodman.


Cliffs
• Introduced to lifting 8 months ago
• Lost a lot of bf but plateaued
• Did a large amount of metabolic damage
• Back on track
• Pep talk/group hug

Training
Currently sticking with a 5 day split:
Back
Chest*
Arms
Legs
Shoulders

Although chest day I’m slack with...doesn’t happen every week! I do 20mins of cardio at the end about 4 times a week. Kinda just do whatever cardio I want, if I feel like intervals I’ll do them, if I wanna jog or run or incline walk etc whatever I feel
* = easily swayed to subbing for another legs day


Goal
Lean out to 15%. I want more definition and I don't care about the numbers I am pushing around. Form is my number 1 priority. Currently sitting at about 20%BF maybe a little less (measure this weekend). Aim is 15% then see how I look then bulk through autumn. Probably -9 more kg’s worth to hit 15, might sound drastic but it’s not. So about end of March/April if I continue to lose 500g-1kg per week, not taking into account any kind of de-railing. Although am not hung up on my scale weight just using it in conjunction with my bf (and photos) as a measuring tool. Main thing is to just not stress my body, business as usual! Using this log to track my workouts & progress till I hit 15%.

Pics for your time (& because tldr) to follow

[SUPER_MANLET]

In and goodluck Ms.Fit

[rb80]

In on this OZ! I'd say good luck getting to 15%, but you won't need it

[ozziefitchick]

In and goodluck Ms.Fit

In on this OZ! I'd say good luck getting to 15%, but you won't need it

sup guise! thanks for dropping bye





Shoulders/abs/cardio (3/01)


Giant Set (x4)
Arnolds 12kg x 12
Lateral side raises 7kg x 12
Lateral front raises 7kg x 12 (drop set with 6kg to failure on the last)

Super Set (x4)
Ez-bar uprights 18kg x 15 (drop set on last to 15kg to fail)
Full extension front raise 8kg(lol) x 4 <--exhausting as fuuu

Super Set (x4)
Super wide o/head in Smith - 8kg x 10
Heavy 1/4 side raises - 24kg x 20ish

Basic ab routine + cardio intervals:
bike (5mins) - 30sec intensive uphill/30sec fast paced
Treadmill (5mins) - 30sec jog/run/sprint (pyramid style)
Treadmil (5mins) - maximum incline 30sec fast walk/30 sec jog <----totally killed me

Overall pretty happy with this, do feel that I could have gone tiny bit heavier but I am sore already.


(R) shoulder


(L) shoulder


Not sure if it's just the photo but seems like a fairly big imbalance, am working on it by trying to do one handed exercises where ever I can! if anyone has any other tips gladly appreciated

[Kenjisama]

Good luck!!!
P.s would wife/10

[rb80]

Mirin lakers Jersey wouldwear/10. Nice workout, good stuff. On the imbalances I'd normally just try isos and really smash the weaker side with more volume. Tends to sort me out.

[ozziefitchick]

Mirin lakers Jersey wouldwear/10. Nice workout, good stuff. On the imbalances I'd normally just try isos and really smash the weaker side with more volume. Tends to sort me out.

Thanks RB, will try up the volume more specifically on my (L) side. Even though I sweat like a pig in my jersey's I still love working out in them!

Arms (4/01)


Giant Set (x4)
Single Handed DB skullcrushers - 6kg x 8-12
Close grip Bench - 5-8kg (with drop set) 8-12
RG (and underhand) close rip Trip push - 2.5kg (lol) 8-12

Weights are actually laughable but I struggle big time! fatigues my triceps fast!

Giant Set (x4)
Cable Hammer curl - 5kg x 12
Cable Bicep curls - 7.5kg x 12
O/Head Cable Tricep Push - 6kg x 10

Super Set (x4)
Spider curls - 8kg, 7kg drop set x 10
Standing Curls 12kg x 10


Super Set (x3)
Straight bar tricep p/down - 15kg x 15
Assisted dips x 8

Good form today and the weight, doesn't read like much! probably because it isn't still was a solid sesh, so much tri DOMS this morning

[ozziefitchick]

Saturday morning and it's my favourite day of the week..



BOOTY WORK!




time to build dat ass

[Kenjisama]

Saturday morning and it's my favourite day of the week..



BOOTY WORK!






time to build dat ass

MMMM datass.gif haha
build dem glutes braj

also you need a Kyrie Irving Jersey
dat aussie baller time haha

[sjd07]

IN on this

[ozziefitchick]

also you need a Kyrie Irving Jersey
dat aussie baller time haha

Just ordered a whole bunch of new jerseys! but he wasn't in it got another Penny as my old one had fallen apart.

IN on this

Welcome

After a 2hr leg session on Saturday it's no surpise I'm still suffering from glute and hammy doms! Going to start training legs twice a week again (as long as they aren't too sore) saturday = heavy, wednesday = lighter & more volume.

LEGS 5/01

Leg Press Giant Set(wide, shoulder width and narrow)
40kg x 20
60kg x 10
120kg x10 x 2


Back Squats (x4)
30kg x 15
50kg x 15
60kg x 12
70kg x 10

Hack Squats (in smith) <---the cause of my glute doms!
30kg x 12 x 4

SLDL's one handed DB's
10kg x 15 x 1
12kg x 2 x 3

Lunges (long and really deep)
18kg x 20 x 4

Split Squats
12kg x 8(ea leg) x 1

Laying Leg Curl & Leg Extension (super set)
Curls 35kg x 12 x 1 / Extension 25kg x 10 x 1
Curls 25kg x 10 x 3 / Extension 25kg x 10 x 3
Drop set on the 4th:
One leg curls @ 5kg (to failure) / One leg Extensions @ 5kg (to failure)

Stumbled out

Probably could have gone little heavier on leg press but giant sets are just a killer. Back squats I need to up the anti again and not start so light, I could have pushed about 80 around (max) so gotta stop b1ch'ing out basically and just get it done. DB SLDL's wanted to go heavier but the weights I wanted were missing lol next time gadget. Lunges I'm going to go heavier again next week, I was about ready to kneel on my last set but..that was my last set! Split squats I need to do more of. One leg curls could have been a tiny bit heavier but still really happy with that set. More weights, less complaining. Doesn't help when you go to a gym that has potato's for staff that can't operate A/C when it's 40deg C outside.

[rb80]

I'm not surprised you stumbled out and have mega DOMS, that volume!

Nice back squatting, 70kg ain't no walk in the park.

[ozziefitchick]

I'm not surprised you stumbled out and have mega DOMS, that volume!

Nice back squatting, 70kg ain't no walk in the park.

Is all about the legs DOMS! thanks Rb first time back squatting 70kg in months!

back day today, using miss DLB as some motivation..kinda..am happy to just juice my fruit weird face pulling aside, can't deny how feirce this chick is though! #girlpower, #noyou makemeasandwich etc etc

[Botika]

In! I look forward to following your progress!

[Kiwijuice]

Told you you were pushing it too much, less=more.

[ozziefitchick]

In! I look forward to following your progress!

Hey gurl hey! Welcome excited to see more of your progress too, killing it!

Told you you were pushing it too much, less=more.

True, I was. How's your training going? Finished your bulk?

Back & cardio (7/01)

Super set
Seated rows - 33kg x 12 x 4 (4th set dropped to 20ish to fail)
Single DB rows - 10kg x 10 x 4

Wide lat p/downs
19kg x 15
27kg x 15
33kg x 15
27kg x 15
19kg - fail

Super set
Assisted chins x 12 x 4
Straight arm o/head p/downs 18kg x 10 x 4

Rear delt rows
25kg x 12 x 3
15kg - fail

Cardio: 15mins med jog, 5mins incline walk

Wasn't even going to do cardio as it was SO hot I was already sweating like a ****, but somehow just found myself at the tready? Lol I like a lot of volume on my back days otherwise if I go too heavy I lose my form but I never get back doms, is this normal? Or am I doing it wrong? They will be a little sore if I squeeze my back but nothing major.

[ozziefitchick]

shoulders (8/01)

Giant Set
DB press 7kg x 15 x 4
Alt one arm lateral raises 7kg x 10 x 4
Alt one arm invert lat raises 6kg x 10 x 4

Super Set
Arnold Press 8kg x 10 x 3
Alt arm front raises 8kg x 10 x 3

Rear Delt bent over flys
16kg x 15 x 4

Face pulls
11.25kg x 15
13.75 x 12
16.25 x 12
18.75 x 10
21.25 x 10

My shoulder press needs work definitely. Might need a form check from my gym buddy! will go heavier next week as well. The rest I was happy with, was trying to smash that left delt with a few more reps then my right to try and make it stronger and get some symetry happening. Dont wanna be running around with a crab arm lol. Face pulls was just playing around with the weights as I haven't done them for ages.

[TadPole15]

Nice arnold presses ofc!

Keep it up

[ozziefitchick]

Nice arnold presses ofc!

Keep it up

sup tad, are you still logging lazy? lol my puny weights!

[TadPole15]

sup tad, are you still logging lazy? lol my puny weights!

Ya. Posted a fat pic in there. Gonna uodate more.

[wakechica]

In for round 2 and more lakers jerseys

[rb80]

Nice work OZ - on the back, I always find it difficult to feel doms after a back workout, I can feel the pump in my back but not really the DOMS. I retionalise it because in daily life, unless you are lifting things, you really don't use your back muscles that much. So the soreness is there, but your not putting stress on the area. That's why leg DOMS kill so bloody much. Well that's my rationale anyway!

[guest]

If you want back DOMS, try doing your lat pull-downs with a 7/3/7 tempo (or similar). Not that I think DOMS are necessarily required - but some people like to feel the work - and I get that.

I like the volume you're doing. Not over-doing it, not under-doing it. Good work!

[ozziefitchick]

In for round 2 and more lakers jerseys

Sup Wake, welcome! now give me your shoulders k thnx

Nice work OZ - on the back, I always find it difficult to feel doms after a back workout, I can feel the pump in my back but not really the DOMS. I retionalise it because in daily life, unless you are lifting things, you really don't use your back muscles that much. So the soreness is there, but your not putting stress on the area. That's why leg DOMS kill so bloody much. Well that's my rationale anyway!

lol I like this! Kinda makes sense too, I guess the back is a little more difficult to train aswell, can always appreciate a good back for that reason! that and guys that actually train legs.

If you want back DOMS, try doing your lat pull-downs with a 7/3/7 tempo (or similar). Not that I think DOMS are necessarily required - but some people like to feel the work - and I get that.

I like the volume you're doing. Not over-doing it, not under-doing it. Good work!

Sup G thanks will look into tempo, something I have never done before and don't know much about. Doms is a real love/hate thing for me I guess I just feel like becuase it's a 5 day split if it's not sore the next day I didn't train as well as I should have. I know there is a lot of for and against for this though.

Thought I'd chuck a pic up of my back as a starter for this log

[TadPole15]

Id make you piggie back me everywhere.

[FrmrHoss]

Already got the start of a nice taper there...

[ozziefitchick]

Id make you piggie back me everywhere.

totally just squated 12kgs..that's right imma carry 2 x tads.

Already got the start of a nice taper there...

Hi thankyou I have no idea what that really means lol

LEGS (9/01)
Light ISO day, Lots of volume

Super Set
Split Squats- 12kg x 15 x 4
Side lunges- 8kg x 20 x 4

Single DB SLDL's9kg x 15 x 4

Diagonal Deep Walking Lunges
12kg x 20 x 4

Laying Leg Curl
15kg x 15 x 4

Leg Extensions
15kg x 15 x 4
Dropped to one leg 5kg to fail

Half way into split squats was already shaking like a leaf, forgot how much I loved doing these and how badly lots of volume kicks my ass. Forearms are pretty pumped and sore atm though, always seem to get sore forearms doing lunges? Was a good sesh but I'm looking forward to doing heavy compounds on the weekend!

Tonight is weekly Bikram yoga (hot yoga in a 40deg room for 90mins) is THE BEST! Haven't done it for awhile though so am peppered to die

[TadPole15]

I am getting fat ofc so you might just get double tadpole

[guest]

Tonight is weekly Bikram yoga (hot yoga in a 40deg room for 90mins) is THE BEST! Haven't done it for awhile though so am peppered to die

serious question...

wouldn't it stink in one of those rooms? I mean, today there was a dude on the treadmill next to me who smelled like the ass hole of a dead skunk - and there was a bit of air circulating. Lots of people don't have the courtesy to not stink before coming to the gym...so imagining a stuffy room full of people. Anyway, just wondering. Nice hitting the legs from multiple angles, btw!

[ozziefitchick]

I am getting fat ofc so you might just get double tadpole

couldnt get fat if you tried...fatty!

serious question...

wouldn't it stink in one of those rooms? I mean, today there was a dude on the treadmill next to me who smelled like the ass hole of a dead skunk - and there was a bit of air circulating. Lots of people don't have the courtesy to not stink before coming to the gym...so imagining a stuffy room full of people. Anyway, just wondering. Nice hitting the legs from multiple angles, btw!

lol'd! I honestly don't even notice, you are trying to just survive the heat and are so into the yoga that really none of that should even matter. They do encourge people not to wear strong smelling deoderants or perfumes though..and your clothes need to be washed thoroughly afterward. Try it! is worth it G