Getting into shape with the Summer Challenge

lindak

This weeks measurements :

Waist: 25 (-1)
Hips:32 (-.5)
Chest: 33 (-1)
Thigh:21.5 (-.5)
Top of leg: 23 - No Change
Knee: 15.5 ( - .5)
Arm: 10.5

Some change in measurements no increase thank god ! So we are going in the right direction again. Havent weighed myself since coming back , but will do in the next week or two but not going to focus too much on weight more so on measurements.

lindak

Gym last night:

Bw Warm up

1a.db 3 way lunge - 8kg 3x 8
1b. 1 leg RDL's - 8kg 3 x 8

2a Squat - 42.5kg 4 x 8
2b Incline press - 12.5kg 4 x 8

3a Deadlift - 52.5kg 3 x 8
3b Inverted Row bw- 3 x 8

4a Dips - 3 x 8
4b Shoulder press 3 x 8

20 mins interval on cross trainer !

lindak

Gym tonight :

30 mins dynamic run
45 mins step class

lindak

Gym this morning :

BW Warm Up

1a. Squat - 42.5kg 4 x 8
1b. 1leg rdl's - 10kg 4 x 8

2a deadlift - 52.5kg 3 x 8
2b. db lunge - 12.5kg 3 x 8

3a. db step ups - 12.5kg - 3 x 8
3b. stability ball hanstring curls - 3 x 8

3sec sprint
10 push up
30 bw squat
90 sec rest
repeated x 4

lindak

Bit of a binge this weekend food wise ! Back on track today though. Will do measurements tommorrow morning doubt there is much change to be honest found this week quite hard!

lindak

Gym This morning :

BW Warm up

1a. Bench Press : 20kg x 8 , 32.5kg x 6,6,6,5 - crap this morning really weak , never usually bench in morning. !!
1b. 1 arm db row 15kg x 10x 4

2a. DB Shoulder press : 8kg x 4sets x 8
2b. Barbell Upright rown : 15kg x 8, 15kg x 8, 12.5kg x 8, 12.5kg x 8 dropped to 12.5kg because after second set started to get slight pain in shoulder , pain went when i dropped !

3a. Dip with band assistance : 3 x 8
3b. Bicep curls : 8kg x 4 x 8

DB Tabata squat:
20sec on
10sec rest
repeat x 8

Weighed myself this morning and Im 10st exactly. Need to get back down again. Ideally 9s7lb' but really measurement are main goal. Done measurements this morning and there is really slight change nothing major. will put them up tonight !

lindak

Gym this morning :

60min sprint @ 19kpm
90sec rest@ 5kpm
45sec sprint @ 19kpm
60 sec rest @ 5kpm
30sec sprint @ 19kpm
2min rest
all @ gradient 2.00
repeated x 4

Cross trainer 25 mins

Tiriel

lindak wrote: »

Gym this morning :
60min sprint @ 19kpm

:eek:

Haha Seems like you have really changed around your routine - I think I need to do something too, finding it hard to stay motivated with the lack of routine I'm in lately. How's your food/diet going overall?

lindak

Quote:
Originally Posted by lindak
Gym this morning :
60min sprint @ 19kpm



Haha Seems like you have really changed around your routine - I think I need to do something too, finding it hard to stay motivated with the lack of routine I'm in lately. How's your food/diet going overall?

Well my food is going ok I am not being as strick as I was. I am drinking some fizzy drinks. And I am trying not to consume myself with not eating carbs. I am just trying to watch my cals , get enough protein and fat in and drink enough water! I havent been as strick as on the first 8 week prog but I am eating well. It is hard when you dont have a hol or something else to look forward to ! I am also studying at the moment so I am quite tired and when Im tired I tend to pick !! Dont worry you will get back into it , sure your only back a week or two from your hols !

lindak

Gym last night:

30 mins dynamic run
40 min advanced step class#

Gym this morning:

Bw Warm up

1a. Deadlift - 52.5kg 4 x 8
1b. Incline press D/B - 12.5kg 4 x 8

2a. Squat - 42.5kg 4 x 8
2b. Inverted row - 4 x 8

3a. Dips with band - 3 x 8
3b. Shoulder press - 3 x 8

4a. 3 way d/b lunge - 10kg - 3 x 8
4b. 1 leg rdl's - 10 kg 3x8

Ab work

20 mins cross trainer

lindak

Absolute bing fest this weekend ! Gym this morning:

BW Warm Up

1a. Squat - 45kg - 4 x 8
1b. 1 leg RDL's - 10kg - 4 x 8

2a. Deadlift - 52.5kg - 3 x 8
2b. lunge - 12.5kg - 3 x 8

3a. 1 leg squat - 8kg 3 x 8
3b.sb curl - 3 x 8

20 mins treadmill - gradient @ 2.00 / 10.5kpm
15 mins cross trainer - 15 mins interval

lindak

Measurements:
Waist - 25 (+ .5)
Hips - 31.5 (-1)
Thigh - 21 ( -.5)
Top of leg 22.5 (-.5)
Knee - 15.5 - same

Gym this evening:

BW Warm Up
1aBench Press - 32.5kg 4 x 8
1b one arm db row - 15kg 4x 8

2a dips - 4 x 8
2bdb bicep curl - 8kg 4 x 8

3a shoulder press - 8kg - 4 x 8
3b barbell upright row - 12 kg ( couldnt find 15kg bar so done 2 extra in each set) 4 x 10

DB tabatta squat
20 sec on
10 sec off
repeat x 8

20 mins interval treadmill

lindak

Gym Yesterday:
20 min interval on treadmill
20 min interval on cross trainer

lindak

Gym yesterday:
BW Warm up

1a Deadlift - 52.5kg - 4x8
1b Incline chest Press - 12.5kg - 4 x 8

2a squat - 42.5kg 3 x 8
2b inverted row - 3 x 8

3a dips - 3 x8
3b shoulder press - 10kg x 8, 8kg x 8, 8kg x 8

4a 3 way lunge 10kg 4 each leg x 3
4b 1 leg rdl's 3 x 8

LAt pull down : 35kg - 3x8

20Mins interval on cross trainer

lindak

Gym last night:

30 mins interval on treadmill
15 mins interval on cross trainer

Working really hard at the moment and last night nearly killed me to be honest. Gym again tonight and then I have the weekend off. Going to change my sessions again as I dont feel like I am seeing enough results with 3 resistance sessions and 2 cardio. So going to try and get 3 cardio & 2 resistance. Diet is good but feel like I may need a little more cardio for the time being. Trial and error really so we will see how that goes for me .

lindak

Gym tonight:

barbell squat : 42.5kg 3 x 8
1 leg RDL's : 10kg 3 x

deadlift : 42.5kg 3 x 8
lunge: 12.5kg 3 x 8

1 leg squat : 8kg 3 x 8

20 mins interval

lindak

Gym tonight:

BW Warm Up

1a Squat - 45kg 4 x 8
1b dips with band - 4 x 8

2a Deadlift - 55kg 3 x 8
2b Shoulder press 8kg - 3 x 8

3a Bench Press - 32.5kg 4 x 8( cant seem to increase my strenght on bench at the moment)
3b db flys 4 x 8 8kg

4 Bent over barbell row - 15kg 4 x 10
5 Frontal Raise - 6kg - 3 x 8
6 Lateral Raise- 4kg 3 x 8

Tabatta Squat - 3kg
20 sec on
10 sec off
x 8

20 mins interval on treadmill

lindak

Gym this morning:

30 mins interval on treadmill
20 Min interval on Cross Trainer
10 Mins on step master

Nearly found dead this morning , This week I have changed things around for the next 4 weeks and I will see how I get on . I have increased my cardio to 3 day, 1 circuit day , and 2 full body resistance days.

lindak

Gym this morning:

30 min dynamic run
15 min Interval on cross trainer !

lindak

Gym last night was a bit all over the place , nightmare was packed so I dont what I could do !Also was quite tired !

BW Warm Up:

1a.Split Squat : 45kg - 8 x 4
1b. Bent over row : 15kg 8 x 4

2 Deadlift : 55kg x 8, 55kg x 7 55kg x 7

3a Chest Press:32.5kg x 7,6,6 ( not gaining any strenght on bench started to P**s me off )
3b Flys : 7.5kg - 8 x 3

4. Seated Row :(30kg x 5, 25kg x 5 ) x 3

5 Cable lateral raise : 10kg x 8 x 3 each arm

6 Cable push down : 15kg x 8x 3

Tabbata squat: 20sec on 10 sec of x 8
20min interval on cross trainer

Gym this morning:
Not a lot of time but got a circuit workout in

30sec sprint @ 17.5kpm
60sec rest
DB shoulder press x 8kg x 12
Split squat: 12.5kg x10 each leg
Plank hold for 45sec
BB upright row - 15kg x 12
1leg RDL's : 10kg x 10 each leg
60sec rest
30sec sprint @ 17.5kpm
90sec rest between set
repaeat x 4

Rest day tommorrow and then cardio day on sunday. This weeks changes went well. Much more cardio in my routine so hopefully I see some benefits. Will measure and weight myself next week.

lindak

Gym Yesterday;

30 min interval on treadmill & 20 mins interval on cross trainer

Done measurement today and they are the same ! Gonna have to take a look at my diet ! And start to get back on track asap

lindak

Gym last night:

Bw Warm Up

1a. Squat - 45kg 4 x 8
1b. dips 4 x 8

2a deadlift - 52.5kg 3x 8
2b 1 leg rdl's 12.5kg 3 x 8

3a bench press - 32.5kg x 7 ,7,7,6
3b bent over barbell row - 15kg 4 x 8

4 Lat pull down - 35kg 4 x 8

5 Frontal & lateral raise - 5kg 3 x 8

20 mins interval

Gym this morning:

30 mins interval treadmill
10mins interval cross trainer
5min bike

Back on track with diet yesterday. Goals are as follow:

• Try get down to 9stone 7lb ( 7lb to lose)
• Get stroner on bench and squat work

Plan to have 1 treat meal a week and stick to healthy eating for the rest of the week.

lindak

Gym this morning:
30 mins HIIt
60sec @ 17kpm
60sc rest @ 5kpm

Diet going really well. Weigh in and measurements next week hopefully I will see a change !

lindak

Gym last night:

BW warm up

1a Squat - 47.5kg 4 x 8
1b barbell upright row - 15kg 4 x 8

2a. Deadlift - 57.5kg - 3 x 7
2b. Shoulder press - 10kg 3 x 8

3a. Bench press - 35kg x 7 , 35kg x 6, 35kg x 6
3b.fly's - 7.5 kg 3 x 8

4. Seated pully row - 30kg 3 x 8

5. Dumbbell raise - 6kg 3 x 6

Ab work

Was In a hurry so got no cardio done.

Gym this morning:

Circuit

30sec sprint @ 17kpm
60sec rest ' 6kpm

Push up x 10
Split Squat - 15kg x 10 each leg
Plank hold for 45 sec
one arm dumbbell row - 15kg 10 each arm
stability ball hamstring curl - x 12

30sec sprint
60sec rest

Repeat x 4

10 mins interval on cross trainer .

Diet this week has been really good. Had got into the habit of thinking because food was healthy I could eat as much as I like of it ( Not so ). Will head the gym tommorow morning for some cardio and take sunday as a rest day. Weigh in and measurements tuesday.

eclectichoney

Linda, you always amaze me with your dedication!

But tbh the diet you have posted in your logs looks great to me?? Unless it has changed more recently perhaps. You really don't have a lot to lose if any i would say, as you must have quite a lot of lean mass given how much you are lifting, so I wouldn't worry too much about it. I do know how frustrating it can be though, I've been on that 'trying to lose he last stubborn half stone' phase myself for the past while!

Good luck with it anyway linda, you deserve it after all your consistently hard work.

lindak

But tbh the diet you have posted in your logs looks great to me?? Unless it has changed more recently perhaps

Thanks eclectichoney, Your right that last half stone is a nightmare.To be honest over the last couple of weeks I had got a little relaxed when it comes to my diet and was tending to have treat weekends, not treat meals ! So just needed to get back on track really. Gonna treat myself this weekend to one meal! I think that was where I was going wrong to be honest.
And I do strugle with the scales from time to time, when I know in my heart that measurement are the main thing. So in my head I have "well a couple of years ago I was 9stone 2" But I have to remember I was a skinny fat person because I wasnt lifting weights at all so had no lean muscle ,was only doing cardio and smoking 25 cigarette a day so would have a cigarette when I was hungry and at the weekends only had two meals a day. When I look back at that I cant believe that is how I was. So I am actually very proud of myself :P

And good luck with your venture aswell !

lindak

Gym tonight:

Bw Warm up

1a Squat- 47.5kg 4 x 8
1bDips x 6 x6 x6 x 6

2a Deadlift- 55kg x7 , x7, x6
2b DB sumo squat - 15kg - 3 x 12

3a Barbell bench press - (really weak ) 35kg x4 x4 x4
3bUpright row 15kg- x10 x10 x10

4 Lat pull down 35kg 3 x8

5 DB lateral raise

6 12.5kg side bends x 3 x 12 each side

Ab work

tabatta squat : 3kg
20sec on
10sec off
repeat x 8

20 min HIIT in cross trainer
1 min on
1 min off

lindak

Done measurments and weight this morning some small changes no really that happy with them, because all of last week was really good with my eating and was expecting to see some more. Last measurement that were taken was back on 5th august so in 4 weeks there isnt really much change!

Meausrement from 5/08/08 :

Waist: 25 (-1)
Hips:32 (-.5)
Chest: 33 (-1)
Thigh:21.5 (-.5)
Top of leg: 23 - No Change
Knee: 15.5 ( - .5)
Arm: 10.5

Measurements this morning 09/09/08:
Waist 24.5 (-.5)
hips: 31.5 (-.5)
Chest: 33 - No change
Thigh- 21 (-.5)
Top of legs 22 (-1)
Knee; 15(-.5)
Weight : 10 stone

Gym this morning:

15 min HIIT on treadmill
10 min interval on cross trainer
10 mins stepper

blah

lindak wrote: »

Thanks eclectichoney, Your right that last half stone is a nightmare.To be honest over the last couple of weeks I had got a little relaxed when it comes to my diet and was tending to have treat weekends, not treat meals ! So just needed to get back on track really. Gonna treat myself this weekend to one meal! I think that was where I was going wrong to be honest.
And I do strugle with the scales from time to time, when I know in my heart that measurement are the main thing. So in my head I have "well a couple of years ago I was 9stone 2" But I have to remember I was a skinny fat person because I wasnt lifting weights at all so had no lean muscle ,was only doing cardio and smoking 25 cigarette a day so would have a cigarette when I was hungry and at the weekends only had two meals a day. When I look back at that I cant believe that is how I was. So I am actually very proud of myself :P

And good luck with your venture aswell !

Hey Linda, you sound like me at the end of the 8 week challenge. I worked hard lifting weights and cardio, measurements were good but in the back of my mind I was trying to get down to 70kg (from 74kg) in week 1. I just about made it at the end of week 8, after skipping a few meals, cutting out carbs and doing a lot of cardio. Anyway, for the next 8 weeks after that, all the exercising went out the window (pathetic! ) but I did stick to a good healthy diet and I noticed that my waist measurement stayed where I wanted it. When I finally went back into the gym I weighed myself and found that I weighed 64kg! I'd lost so much muscle because I hadn't been lifting weights. But I had definitely been in better shape at 70/71kg. So goes to show, the scales are not important if you're happy with the measurements

lindak

Hey Blah, Thanks for the encouragement. I know those bloody scales ! But I am still looking to lose a couple of inches ! I am giving myself till xmas I have a holiday booked to Dubai so that is my next goal. I am not unhappy with my body at the moment, but there is always room for improvement, I know I have body fat on me that needs to go. I am seriously gonna have to invest in a body fat caliper.
I would like to lose 1.5 inches of my waist/ 1.5 inches of my hips/ 1.5 of thigs and hips. And get much more definition on my arms and back. But I will get there I am doing all I can do at the moment, couldnt face cutting carbs totally, tried the high protein low carb by cutting fruit, and I found my self really bunged up. So at the moment I am eating 1500 cals per day, with lots of good healthy fats ,carbs and protein ! And 1 treat meal per week.

I hope you challenge is going well !!