Sunday 7th October 2012

After an AMAZING 11 hours sleep (rocking and rolling on a saturday night!) I was so ready for today's session at UP Fitness in Mayfair - an amazing gym. Trained my the amazing Shaun Stafford and Olly Foster we went through some Lactic acid training - and ouch it hurt!

However speaking to so many pros in bodybuilding has really confused me. They all have different opinions about the best type of show - bikini/fitness/figure etc so I definitely think I need to go and watch a couple of shows to see what I want to do. Shaun who I chatted to briefly about it today who is incredibly knowledgeable (and is the World BFF pro) thought I was going to be too muscly to enter bikini if I kept going at the rate I am, and to look at Fitness categories. So I will defiantly have a research.

Food dairy:

09.00: Pitstop bar
11.30: 1/2 banana

Workout

16.30: Grilled chicken, chips, salad
18.00: 4 tsp peanut butter
20.30: 1 egg, 1 egg white, 30g cheese
22.00: quark, 2 tbsp peanut butter

Workout - lactic acid training

A1- Wide Grip Pull-ups 5 x 5 @ 42x0 into
A2- Db Clean & Press 5 x 10 @ 31x0 intoA3- Db Cyclist Squats 5 x 20 @ 2120 rest 60s-90s.
B1- Weighted Dips 4 x 6 @ 42x0 intoB2- EZ Bar Curls 4 x 12 @ 32x0 intoB3- Db Swing 4 x 25 @ 2120 rest 60-90s.
C1- Db Lat Raise 3 x 8 @ 32x0 intoC2- Db Bent Over Reverse Fly 3 x 15 @ 32x0 intoC3- Resisted Reverse Crunch 3 x 30 @ 2120 rest 60s.

Saturday 6th October 2012

So a meeting with ex professional footballer Jimmy Bullard last night and a whole lot of dancing, meant a late night and the the productive morning I was envisaging purely consisted of cleaning the house from top to bottom and doing the laundry. I never drink excessively its just the lack of sleep that hits me hard - no matter what time I go to bed my internal alarm clock goes off at 6.30-7 every day.

I wanted a rest day as have a BIG training day at UP  but needed to do a little cardio to feel a tad more human so squeezed in 30 minutes following an afternoon of paper work.

Food diary

12.30: Protein bar
15.00: 50g Almonds

Workout - cardio 30 minutes + abs

17.00: 2 tbsp peanut butter
19.00: roast chicken, rice, salad
21.00 - 22.00: chocolate (dairy milk! - oops), brownie mixture (Treat meal)

Friday 5th October 2012

I had a "progress" shoot this morning - I had a shot with the photographers a while back and they commented on the increased size of my legs. However it is quite clear that currently my biceps are my weakest part - so going to put some effort into them! Really stuggling with my upper body at the moment though due to the pain in my wrist - i think i may need to rest it slightly.

Food diary:

SHOOTING 10am-2pm

14.00: 120g quark, 2 tbsp peanut butter, scoop protein
16.00: Chicken, veg, protein bar

WORKOUT

20.00: quark, 2 tbsp peanut butter
22.00 - 03.00: glass wine, 4 x vodka diet cokes, 40g cheese, 50g oats, scoop protein

Workout - biceps

Thursday 4th October 2012

Food diary:

WORKOUT 1

10.00: Protein shake
12.30: Pitstop bar
16.00: Pitstop bar, chicken, 30g cheese

WORKOUT 2

21.00: 1/2 protein brownie
22.00: chicken breast, vegetables, 30g cheese.
           120g quark, 2 tbsp peanut butter

Workout 1 - cardio

15 minutes upright bike
15 minutes x trainer
15 minutes abs

Workout 2 - quads

I attempted a Y3T workout out for the first time today - I loved it. Ideally the Y3T method should be done over a course of 3 weeks the idea being to keep the muscles guessing so that they have less chance to adapt and therefore get greater gains. There are slight variations of it on the web - so I randomly took a week 2 example to try it out, I had to change it up a bit as the gym was so busy today with new members, however IT HURT.

Warm up
leg extension

Leg press 3 x 14 @105kg

Leg extension 3 x 14 @55kg

Front squats 3 x 20 @25 (had to change this a bit as all squat racks were taken so used a pre loaded barbell)

Single leg lunge 3 x 12 @24kgs

Sump squat exhaustion @16kgs

Wednesday 3rd October 2012

It was one of those days today when I was really ready for a big quads session (double espresso consumed too!)...but there were no squat racks available! I switched to a chest session  - then seemed to be interrupted between each set with people wanting to talk. Mostly lots of support but a few negative comments too which is always a tad down heartening.

I am getting really painful wrists again - it shoots up to my elbow, a few people have suggested wrist straps to help support them so will give them ago.

I was rushing around today trying to organise my little man, university, work and training and didn't have snacks with me. By about 3pm I was getting enormously HANGRY (hungry and angry) - I bought loads of protein bars in the GNC BOGOF sale so will remember to put them in my car for hangry moments.

On a positive note, I bumped into friend that I haven't seen for a year as he has been working in America and the first thing he commented on were the muscles in my legs, hopefully that means progress. It has become more and more obvious though that not everybody will have good things to say about this type of training - and I am just going to have "smile and nod" if they have anything bad to say or don't support me! This is the first time I have been selfish and am doing something for ME, because I want the confidence to stand on stage in a bikini with a big smile!


Food diary

WORKOUT 1

10.00: Protein shake
12.30: Pitstop bar
16.30: 100g quark, peanut butter, scoop protein
17.30: 1 egg, 1 egg white, 30g cheese

WORKOUT 2

21.00: chicken,  vegetables, tomato puree
22.00: 3 x tbsp peanut butter, 125g quark

Workout 1 - cv

5 minutes upright bike
15 minutes x trainer
10 minutes treadmill

Workout 2 - chest

Incline bench
warm up, 8 reps x 4

Incline chest flys
8 reps x 4

Flat barbell bench
8 reps x 4, decrease weight - exhaustion

Alternate arm incline bench
16 reps x 3 sets

Hanging leg raises
10 x 3

Drop set cable chest press
10, 10, 50

Tuesday 2nd October 2012

I AM SHATTERED. Juggling everything is proving more challenging than I thought, thankfully my workouts are keep me pretty stress free and supplements are hugely assisting with keeping my calories up. I purchased an amazing mini "smoothie maker" with two cups. It makes the most amazing protein shakes  - putting coffee in it makes them taste just like ones from coffee shops!

Food diary

WORKOUT 1

10.00 1/2 Whey Refresh

BUGGY FIT

11.30: Protein shake, frozen berries

15.00: 1 egg, 2 egg whites, chicken breast, 30g cheese, vegetables

16.30: Pitstop bar

WORKOUT 2

WORKOUT 3

19.30 White fish, vegetables, quark 4 tbsp peanut butter, 1/2 scoop whey protein

22.00: Pitstop bar

Workout 1 - cardio

15 minutes moderate upright bike

15  minutes moderate x trainer

Workout 2 - shoulders

Warm up - Upright row cable machine ascending pyramid

Shoulder press

8 x 4

Overhead barbell press

8 x 4

Shoulder raise

8 x 4

Frontal raise 

8 x 2

Arnold press

8 x 2

180o raise

8 x 2 each side

Workout 3

45 minutes circuit training

I thought I would try attending a class with a couple of friends just to give something different a go, I really enjoyed being a participant for a change and definitely think its good to mix things up from time to time.

Monday 1st October 2012

Food diary

08.00: protein shake, frozen berries
11.30: pit stop bar

WORKOUT

14.30: protein shake
16.30: protein shake
18.30: Atkins bar

Fitness Diva

21.30: chicken breast large, stir fry veg

Workout - back

Wide grip pull ups
-5kg 8, 8, 6

Lateral pull down
Warm up
8 x 60kg x 4

Bent over barbell row
Warm up
10 x 35kg x 4

Single arm row
Warm up
8 x 18kg x 4 each side

Bent over flye
GVT 8 x 8kgs x 8

Seated row
8 x 40kg x 4

20 minute x trainer