Lindak's bun in the oven journal!

lindak

Decided to start a new log. So as the title say's I want to get lean and stong!! Back from hols and want to lose those extra inches added over xmas and hols. Training has never been my problem I am very consistant with my 5 days per week. Diet wise I eat well but somtimes fall off the wagon. Weekends kill me ! So new plan in place since monday.

Training:
Still going to train my 5 days as usual. Need to increase my bench and squat. Always seem to stall on these. Really need to push myself that bit more !
So I will lift 3 days per week with a little cardio at the end, and 2 days full cardio.

Diet:
1 day off per week, ( where I dont stuff every single thing I see into my mouth) Moderation when it comes to treats is something I need to really learn ! Protein and fat main staples, reducing carbs. This usually works well for me. keeping my cals around 1500 - 1650.

Weighed myself when I got back from hols ( 2 weeks of eating what ever I wanted) and I was shocked. I had only gained 1/2lb ? Really this has never happened me before I usually gain around 7lb ! Meausured myself and had gained some inches. So really even though I knew the scales were bullsh*t this really confirmed it !!

Measurements and Weight as of Monday 5th January 2009:
Weight : 10stone .5lb

Waist: 25
Hips: 32
Top of leg: 22
Thigh:21
Bust:
Calf:
Top of arm:

MissMacMacMac

Hi Linda

I have previously been reading your other log so I will definitely be keeping up with this one too- I had wondered where you had gotten to.

Keep up the good work, you have been fantastic so far!

MissM

lindak

Thanks ! The lead up to xmas I was so busy with work so I never got the log much... Although I had been training ... Diet this weekend went out the window but tommorrow is definatley D day ... !

lindak

Well diet yesterday went well:

9.00 - 8oz mixed berries, Yogurt, mixed seeds

11.00 Apple

1.00 - 2 slices brown bread ( I know not very low carb), 1 small tin of tuna, 1tbsp extra light mayo, tomatoe, cucmber, oniun & peppers, and 1 oz raw cashews

4.30 ryvita cracker & 1 slice cheese

7.00 - Beef caseroole- diced beef pieces, leek, celerary, onion, carrots, peppers, tomatoe puree, worchester sauce, oxo, chilli, etc

8.30 - 1 oz peanut butter

Didnt get to the gym last night but will make up that usual session during the week.

Diet for today is :

9.00 8oz mixed berries, mixed seeds, yogurt

11.00 2 mandarin

1.00 omlette - 2 full egg, 2 egg white, small amount of milk, 1 slice of cheese, peppers, onion & tomatoe

4.30 Protein shake

7.30 - 6oz lean mince, onion, peppers, carrots, worchester sauce, tomatoe puree , chilli & herbs

8.30 1 oz cashews

Gym tonight:

1a: Bench press : 32.5kg - 5 x 6
1b: upright row: 20kg -5 x 6
1c: db squat: 10kg each hand -5 x 6
workout window 1.30, what ever left after each set was rest

2a: Assisted chin up - 30kg - 5x6
2b: Lat Pull Down - 40kg- 5x6
2c: Deadlift -55kg - 5x6
workout window 1.30. what ever left after each set was rest

interval on cross trainer.

lindak

Gym this morning !

circuits x 4 : 20 sec each exercise , 10 sec rest, 60 sec rest between jumping & bw circuit after 2 circuits completed then 120 sec run

Jumping Circuit: Bw Circuit:
Squat jump Push Up
lateral squat jump Plank and leg lift
Burpess Mountain Climbers
step up jump each leg Plank & Row (10kg)
Burpees Mountain Climbers

Diet today:

6.30 - Banana

9.00 - 8 oz berries, mixed seeds, yogurt

1.00 - Omlette - 2 whole egg, 2 egg white, small amount of milk, 1 slice low fat cheese, 2 tin slices of salami, 1 tomatoe

4.00 - small handfull of cashews

6.30 - 6 oz lean steak, 2 baby potatoe, onion , peppers,brocolli,

9.00 1 oz peanut butter

lindak

Diet today:

9.00 : 8oz mixed berries, mixed seeds, yogurt, 1 boiled egg

1.00 : Ommlette ( 2 whole, 2 whites, 1 slice of cheese, 2 turkey rashers)

4.00: Protein shake, 1 egg white

8.00 6 oz lean beef, peppers, onions, carrots,

10.00: 2 turkey rashers

Trying to get more protein into my diet again. Around 45% which im finding tough, the above is 39% so not far off.

Gym tonight will log workout later !

lindak

Gym Last night was little hectic, the january rush is in full swing !

1a Squat: 45kg 5x 6
1b Dips: 5 x 6
1c Chin up : 5 x 6

2 minute workout window whatever was left was rest !

2a: Deadlift: 55kg5 x 6
2b:upright row 20kg5 x 6
2c: military press: 20 kg 5 x 6

2 minute workout window whatever was left was rest !

Tabatta x 8 : Db thrust and swing

10 min HIIT on tread mill .

Diet today: (Today will have to be my treat day because I will be out for lunch and also pics tonight)

9.00 : 8oz berries, mixed seeds, yogurt

12.00: 30 g cashews, orange

2.00 - Going out for lunch so will have to wait and see whats on the menu !

4.30 - Slender Pro

6.00 - PIcs tonight so will prob only have something light like and omlette !

Gym tommorrow will log tommorrow.

lindak

Gym Sat:

circuits x 4 : 20 sec each exercise , 10 sec rest, 60 sec rest between jumping & bw circuit after 2 circuits completed then 120 sec run

Jumping Circuit: Bw Circuit:
Squat jump Push Up
lateral squat jump Plank and leg lift
Burpess Mountain Climbers
step up jump each leg Plank & Row (10kg)
Burpees Mountain Climbers

Then interval on cross trainer.

Diet over the weekend was good .

Diet today:

9.00 - Berries, Yogurt, Seeds

1.00 - Omlette - 2 whole eggs, 2 egg whites, 1 slice of cheese, 2 turkey rashers

4.00 - Slender Pro

7.00 - chicken breast, 125g brown rice, mixed veg

Wont get to the gym tonight been hit hard with the flu, hopefully Im ok in the morning to go.

lindak

Gym this morning:

Still a little fluy ! So wasnt up for much.

20 mins interval on treadmill
15 min interval on cross trainer

Food Today:

9.00: Berries, seeds, yogurt

1.00: 2 egg & 2 egg white scrambled, 2 thin slices of low GI bread

5.00: fillet of codwith 1/2 tbsp pesto , 125g wholegrain rice, mixed peppers, onion, courgette, garlic, tomatoe, carrot fried in a little olive oil & soy sauce.

8.00: Small bunch of grapes & mandarin

lindak

Gym yesterday:

Again a little cardio still get over the flu, longs werent the best.

25 min interval on treadmill
15 mins interval on cross trainer

Food Yesterday:

9.00: Berries, Yogurt, Seeds

1.00: 2 slices low gi bread, 70g tuna, 1 tsp extra light mayo, tomatoe, onion, peppers

6.00: 5 oz lean mince, peppers, onions, carrots, worchester sause, tomatoe puree, garlic, chilli

8.00: Mandarin

I know I should have had more protein over the last couple of days but a little out of sorts.

Gym tonight will get back into it and will log later on.

Food Today:

9.00: Berries, Yogurt, Seeds

1.00: 2 slices low GI bread, 70g tuna, 1 tsp extra light mayo, mixed salad

4.30: Slender Pro

7.00: Chicken breast roasted, mixed veg, 100g brown rice

eclectichoney

Hope you're feeling better soon Linda - nothing worse than sickness throwing you off your goals

I'm always amazed at how disciplined / dedicated your are wrt diet, but are you sure you are eating enough?? There can't be more than 1200 calories there some days and you're working out as well. I'd be famished (but I know I eat a lot :o). Fair play to you!

lindak

hey eclectichoney, this week I havent been eating enough but thats just because I am sick. Believe me I can eat !! And I usually have some nuts and stuff throughout the day aswell . Cant help picking at those :rolleyes:

lindak

Gym last night:

1a: Squat 5*6 45kg
1b:Latpull down 5*6 40kg
1c:Chin up 5 * 6 35kg

2a:Bench press - 5*6 32.5kg ( seriously need to increase on this)
2b:sdl ( speed tempo) 27.5kg 5 *6
2c:db squat 5 * 6 ( 2x 10kg dbl's)

Treadmill interval:
1.15 slow
45sec sprint @ 16.5kpm
x 8

Food today:

9.00: Berries, grapes, seeds, yogurt

1.00: 2 small slices low gi bread, 70g tuna, 1 tsp extra light mayo, tomato, peppers, onion

4.00- 30g handful cashews

Dinner tonight I am going out although there are plenty of healthy options on the menu ( terriyaki chicken Mmmm & stir fried veg:P) wont be having a desert. Night out tommorrow aswell which wont be as easy to stay on track.

lindak

Havent been on in a week , had no access to internet. Diet and training went well last week.

I have for sometime really wanted to participate in a race. So last night I signed up for the 10k great run in april. So I will start trying to train for this. I know this can be a bit of a problem when trying to gain muscle but I have been talking about doing one for sometime.

Tonight Im gonna do some steady state cardio and see how I get on.

Will log tonight !

lindak

Gym last night :

40 mins run @ 11kpm

Gym this morning :

30 mins run @ 11kpm
10 mins interval on cross trainer.

lindak

Gym last night:

1a: Squat 50kg 5 x 6
1b:dips 5x6
1c:seated row 35kg 5 x 6

2a: Bench press : 32.5kg 5 x 6
2b: db squat 10kg 5 x 6
2c: 1 leg rdl 12.5kg 5 x 6 each leg

20 mins cardio

Gym tonight :

Will log tonight

lindak

Yikes havent been on in ages! Training & Diet have been going well ! Kept up with it .

Yesterday done 8k run in pheonix park ( training for the great run) So next week Il try and get the 10k done ! . Just really confirms to me that the treadmill is such a pain in the ass. Road running is sooo much more fun.

Gym tonight will log training tonight !

lindak

Gym last night was some cardio : 7k run on treadmill @ 11kpm ...

Took today off felt my knees are a little sore from running the last two days... Will get todays missed training in tommorrow.

lindak

Again havent been on in a while . Have been hitting gym regular.

Sat gym :

1a:Squat: 50kg 10 x 3
1b:upright row:17.5kg 10 * 3

2a: Lat pull down: 40kg 10 x 3
2b; Shoulder press : 10kg each 10 x 3

3a: Bench Press: 32.5kg ( still cant get this up argggg) 7 x 3
3b: 1 leg rdl 12.5kg 10x 3

Cable pushdown: 20kg 10 x 4

Sumo Squat: 15kg 20 x 3

HAmmer curl: 10kg each 10 x 3

Tabatta: Db swings x 8

10 mins inteval on cross trainer

lindak

Gym last night:

40 mintues run @ 10.5kpm - 11kpm

Gym this morning:

35 Minutes interval on treadmill

lindak

Gym Last Night:

1a Squat : 52.5kg 10 x 3
1b Upright Row 17.5kg 10 x 3

2a Lat pull down 40kg 10 x 3
2b Military Press 17.5kg 8 x 3

3a DB chest press 12.5kg each 10 x 3
3b 1 leg rdl 12.5kg 10 each leg x 3

Tabatta db sings x 8

20 MIns interval on cross trainer

Gym this morning :

1a: Dealift 55kg 10 x 3
1b:dips 6 x 3

2a: split squat 50kg 10 x 3
2b: bent over row 20kg 10 x 3

3a: Seated Row 35kg 10 x 3
3b: Cable tricep pushdown 20kg 10 x 3
3c: Cable bicep Curl 15kg 10 x 3

20 Mins interval on cross trainer

lindak

Havent been on in a while .... Bit of a hicupp in my being a lean mean lifting machine !! Found out im pregnant... Training has been as normal as possible.. but tiredness means that I am only training in the morning because I find it easier than traingin in the evening ... I do intend on keeping this log and logging what I have been doing !! So for the next couple of months it will be just maintenance for me !!

cardio,shoot me

cool congratioulations!!!!! if its a he, i reccomend u name him eric :P

aye

lindak wrote: »

Found out im pregnant...

Congrats Linda!!!!
Thats great!
That paper you did in the course applies now lol!!!

lindak

Thanks, Il keep that in mind

lindak

aye wrote: »

Congrats Linda!!!!
Thats great!
That paper you did in the course applies now lol!!!

Thanks andy !! Funny I was thinking the same this morning !! LOL

lindak

Gym this morning :

30 min run @ 10.5kpm

HIIt is off the menu so just doing steady state. In the next couple of weeks I am probably going to have to change a lot of my workout around.

Food wise im finding it quite hard... All my usual food are not appealing.. Chicken & tuna makes me wanna get sick actually anything I eat regularly make me feel sick. I am craving red meat and carbs for some reason oh and cheese. So I actually just have to go with it for the time being and hopefully I get back to normal soon. I am trying to make healthy choices most of the time but the hunger is madness. Never felt anything like it. :eek:

the drifter

congrats linda...

This isnt a smart arses reply this is a genuine question. But what is the generall approach towards a woman who is pregnant training.. i mean is it ok to continue as normal at the start and back off as the months pass by or what? this is going to be a very interesting log as time passes i hope you are able to keep it up to date! There are alot of women runners and lifters where i train and alot have just disspaaeared when they got pregnant then re appeared a year later...ive always wondered do they have to stop training or what?

lindak

the drifter wrote: »

congrats linda...

This isnt a smart arses reply this is a genuine question. But what is the generall approach towards a woman who is pregnant training.. i mean is it ok to continue as normal at the start and back off as the months pass by or what? this is going to be a very interesting log as time passes i hope you are able to keep it up to date! There are alot of women runners and lifters where i train and alot have just disspaaeared when they got pregnant then re appeared a year later...ive always wondered do they have to stop training or what?

Well I intend on keeping all of my training up drifter. In the first trimester you can do whatever you done before being preg, from then on you just have to make some modifications to your workout... cant do a lot of ab work, no flat bench so id just change this to incline which is ok.... Obviously when my big belly gets in the way things will get a little more complicated. But I really dont want to stop training that would kill me. At the moment I am findind I am really tired in the evenings ,So I have been training in the mornings which I used to only do my cardio in. Also I am finding I am out of breath a bit more than usual but other than that I feel ok no real sickness yet so fingers crossed ! Im doing the great run on the 5th april so I hope sickness doesnt arrive by then !! :eek:

Malteaser!

Congratulations Linda!!

I'll also be reading this log with interest!

lindak

Gym this morning:

1a: Sumo squat 20kg 12 x 3
1b: db upright row (7.5kg each) 12x3

2a: Split squat 12.5kg each 8 x 3
2b: front raise 5kg 12 x 3

3a: incline bench press 10kg each 12 x 3
3b:incline fly 7.5kg 8x3

20 Cross trainer