Thursday 28th November 2012

Today has been tough, just "one of those days.". My sister, who is studying psychological and is a self proclaimed "yogi" is very much into 'positive mindfullness' - where as I have always sort of neglected that and focused on training my body, career etc. She suggested to write down three things every evening that have been good about my day so I thought I would give it a go - not sure if it will just be another "to do" stressor though!! I do really respect her passion and belief in the power of the mind though - sometimes I consider letting her "yogify" me, but there is just never enough time.

My colostrum is still troubling to drink, but I am sticking at it - it doesn't dissolve properly either, but I have been advised that it is good to let it slowly dissolve in the mouth  - I haven't had a chance to look any further into this though.

As she does every year my wonderful mum buys me an advent calender (despite me being a fully grown woman), which now I am not sure it such a good idea. I think it is better for me to avoid chocolate completely rather than have a little taster every day - luckily I have a little person that is a chocoholoic so I am sure he will be able to assist me (along with all 4 he already has!)

I have a legs session with a NABBA coach on Saturday (although still not entirely sure what contest I am doing - i think the fit factor at body power may be a nice warm up to the stage - hopefully it will be tested too.). The legs session planned for sat along with the extreme DOMs I have in my calves since Sunday means I wouldnt have trained legs for a week - which feels so strange - i sort of miss the pain of training my legs.

Food diary:

08.00: Lean steak

11.30: satsuma, mini apple, 2 x protein biscuits

15.00: salmon, green beans, 1/2 sweet potato

18.00: 30g peanuts

WORKOUT

21.30: 2 x protein cakes

22.00: 1/2 sweet potato, lean mince, vegetables, salad, 200g light cream cheese, coco, 30g almonds, 10g sultanas

Workout: shoulders/core

5 minutes cross trainer

seated lateral raise

8 x 10 x 6kgs db

upright row cables

6 x 10 x 21.75

rotator cuff db

3 x 15 x 4kg each side

50 decline sit ups

50 decline crunches

side bends

3 x 15 x 15kg

plate torso twists

3 x 15 x 10kg

plate overhead lift controlled

2 x 10 x 10kg

5 minutes row

stretch

Wednesday 28th November 2012

I have been trying to up my kcals slightly without having to over eat at meal times but I seem to be squeezing the calories in at the end of the day which is never good, so may have to rethink!!

After being recommended it for immune health and doing a lot of research, I purchased some colostrum - it tastes horrendous (makes me gag a little), so its a tad unfortunate I have to take it three times on the days I train. I will do a proper blog about its suggested purpose when I have a spare few minutes.

08.00: Whey protein, 200ml cara milk
11.00: 2 x protein biscuits, satsuma, mini apple
14.00: chicken, turkey, vegetables, 2 tbsp chicken peas
17.00: 2 x chicken drumbsticks, 50g almonds,10g raisons

WORKOUT

20.00: whey protein
20.30: 120g lean mince, 1/2 sweet potato, vegetables
22.30: 120g  light cream cheese, 30g protein, 30g almonds, 10g raisons, 5g coco

Workout - back and biceps

A1: Lateral pull down 50kg x 10
A2: Bent over row 25kg x 10
x4

B1: Very wide grip pull up -12kg x 10
B2: Seated row  - hammer strength 40kg x 10
x4

C1: Bent over raise 6kgs x 10
C2: Bicep barbell curl 20kg x 10
x3

D1: Hammer curl 8kgs x 10
D2: Narrow grip barbell curl 15kg x 10

10 minute row

Tuesday 27th November 2012

I got sent some AMAZING brownies in the post today as a thank you for a talk I gave - of which I gave one to my little man and the rest have gone in the freezer for when I deserve a treat!

Today all my final year university class handed in our final piece of 2012 coursework so popped out for a quick drink to celebrate - embarrassingly I was the first to leave. Having to get back to my Finnley is always a good reason so not to look so unsociable (too tired to stay out any longer!)!!

Food diary:

08.00: Protein shake with cara milk

11.30: 2 x protein biscuits, apple

14.30: chicken, turkey, 2 tbsp chickpeas, vegetabkes

WORKOUT

18,00: protein shake (reflex instant whey), 30g almonds

20.00: 100g lean steak, 4 oat cakes leaves, vinegar, mustard, tomato, 30g 1/2 fat cheese

21.30-24.00: 3 x vodka diet coke

24.00: protein shake, 30g extra light cream cheese, 2 oat cakes, 60g quark, 30g almonds

Workout - chest and triceps:

A1: Flat barbell bench press x 10 (30kg)

A2: Chest dips x 10 (-10kg)

x4

B1: Incline dumbbell press  x 10 (16kgs/14kgs)

B2: Incline dumbbell flye x 10 (8kgs)

B3: Decline press up x 10 - flat

x4

C1: Skull crushers x 10 (15kg)

C2: Seated tricep extention E-Z bar x 10 (15kg)

x3

D1: Tricep cable pull down x10 (13.75kg)

D2: Tricep overhead pull x 10 (13.75kg)

x3

10 minutes row

Monday 26th November 2012

Food dairy:

09.00: salmon fillet, poached egg, spinach
12.30: chicken, 1/2 sweet potato, broccoli, mustard
WORKOUT 1
16.00: protein shake
18.00: 2 x protein biscuits, chicken leg, 20g cashews
WORKOUT 2
21.00: 1/2 sweet potato, lean mince, vegetables
23.00: 150g quark, 30g extra light cream cheese, 30g whey protein, 3 tbsp peanut butter

Workout out 1 - shoulders
Super sets

A1: Shoulder press 10 x 14kg
A2: Lateral raise 10 x8kg
x 3

(10 mins powerlifting tuition)

B1: Barbell behind head press 10 x 20kg
B2: Seated lateral raise 10 x 6kgs

C1: Upright row 10 x 25kg
C2: Diagonal raise Alternate 20 x 8kg

20 x 15kg shurgs

10 minute rowing

Workout 2

60 minutes HI aerobics

Sunday 25th November 2012

Apart from a PT session this morning and a bit of paperwork to do tonight, I have taken the day off all kinds of work and spent the day with my little man - mainly reinacting power rangers (apparently I am the pink ranger). The fridge was completely empty so did a big shop followed by a cook up for the week - made 16 meals + snacks for the next week. 

General basic I ALWAYS get:

• chicken breasts - with meat I always try to buy good quality (apart from soups which I get the cheaper stuff)
• turkey meat (white and brown)
• lean mince meat
• salmon
• white fish
• SPINACH (hate the term "superfood" but I could not live without it!)
• tomato
• beetroot
• rocket
• leek
• pepper
• mushroom
• sweet potato
• frozen berries
• mustard
• balsamic vinigar
• quark
• 0% yogurt
• oats

Food diary: 

09.00: chicken breast

12.30: 50g oats, 30g whey protein

WORKOUT

15.00: protein shake, 1/2 piece cake

16.00: 1/2 chicken breast, 100g cashew nuts, 2 protein biscuits

20.00: 1 egg, 30g 1/2 fat cheese, 2 x chicken legs, mushroom

21.00: quark, 2 tbsp peanut butter

Workout - quads and calves

Wide stance leg press 100kg

20 reps x 10

Calf raise (on leg press machine) 35kg

20 reps x 5

100 rep Quad extension drop set 

55kg x 20, decresease 5kg increments - x 4

10 minutes rower

10 minutes abs

Saturday 24th November 2012

When I pop back to Brighton to see the family, my little man takes the spare bed so I SLEEP ON THE FLOOR - so not exactly had the best nights sleep, but after chatting to NABBA judge again yesterday am motivated to up the kcals not worrying about bf for the next month), keep training sessions to max 45 minutes and never talk about HGH again.

The only person I am doing this for is me, to stand up on stage and feel confident, and if I ever messed with anything unnatural, other than the potential health consequences  it would take away my self achievement. I would rather be completely natural and not place than take HGH and place, not everyone has that view but its mine and it wont change. 

Obliques: Apparently "Body fat shouldn't be a main concern until time for cutting." Feed up time.

Food diary: (WARNING: went BIG on the Nandos)

09.00: 1 egg, 2 egg whites. 2 x ham, mushrooms

10.30: handful cashews

13.00: chicken breast,  salad,  cake with icing

WORKOUT

18.00: 40g 85% coco chocolate, 40g nuts

21.00: 1/2 chicken, rice, spinach (NANDOs)

Workout - back

Warm up

Supersets:

A1: Very wide grip pull ups (-17.5kg) x 10

A2: Lateral pull down (50kg) x 10

x 4

B1: Bent over row (25kg) x 10

B2: Bent over raise (6kgs DB) x 10

x 4

C1: Hammer strength row (50kg) x 10

C2: Barbell bicep curl (20kg) x 10

x4

Dumbell row (+bench) 10 x 16kg x 2 each side

5 minute row

Friday 23rd November 2012

I was doing some filming today for an new fitness online training system and it went on all morning - as I didn't eat until the early hours last night I didnt manage anything until 13.30 today - so was really horrendous! Big mistake.

Popped down to stay with my mum and my sister tonight, desperately in need of some girly time!

Food diary:
13.30: chicken breast, tomato
15.45: lean mince, spinach, rocket, mustard

WORKOUT

18.30: 60g 85% chocolate
21.30: pea protein pancake, tuna, mozzerella, mushroom, pepper, 40g cashew nuts
23.00: 125g quark, 2 tbsp almond butter

Workout - chest 

10 x 10 x 14kgs chest press

10 x 10 x 8kgs chest flyes

10 x 10 x 12.5kg skull crushers

10 minutes rowing