Caroline's Log

Training
21

Ok two things I have realised I need to get asap, a pair of gloves, my hands are sooo sore and getting ruined, and a note book, as my memory is shocking !!

Ok so I have two days worth to post;

Wednesday

30 mins of HIIT (ran 4.5k as part of this marathon split thing)
Back

Assisted chins
3@ 45kg of assistance, still rubbish but at least I got one more out!

Low pulley seated row
3x8 22.5kg
Could have pulled a little more I think

Lat Pulldown
3x8 @ 25kg

Thursday

12 mins warm up on strider

2 sets of 20 travelling lunges with lateral raise and frontal raise

2 x 10 push ups in between (8 out of 10 each set full)

1x15 each leg Bulgarian split squat with a bicep curl (4kg each hand) (never done these before but thought I would just randomly give them a go, they were hard!!)

Squats (god I love these, why is that?!)

1x5 bar 10kg (warm up)
1x5 30
1x5 40
1x5 45
1x5 47.5

My form was soooo much better on these so im very pleased, even tho my weight was a lot less than when I was working out with my trainer last week (55kg). I think I might stay at this slightly lower weight for another week to make sure I keep the correct form then push on up the week after.

DL
1x5 10
4x5 40

All ok, grip started to go by the end as usual. Im not wearing gloves so maybe it might help when I get some, more so to just stop a little bit of that pinching pain feeling, we shall see !

Tomorrow im going to do a body combat class at my gym just for a bit of a play, then either sat or Sunday im going to do a Total Body probably 3x8 work out, with some stiff legged DLs.

Oh and ive really been clamping down on my diet now, if I get time later I will post it up. Really helpful to post stuff on here I find im constantly looking back as a reminder about different bits and bobs.

Just got some new chocco whey (dymatize), soooo delicious, is making me thing what flavour to get next!

22

Ok here is the food log, hope it reads ok. I got a little concerned that I wasnt getting enough fat, so I swapped round my dinner at the last minute to include the cheese and the mince. The figuers at the top line are what im aiming for, I kind of copied these levels from what info I have seen on the v-diet! Carbs are still way out, but hey ho, its just the beginning!

Aim

Cal Protein Carbs Fat Fiber
1600 155 100 50 25

Breakfast:
Weetabix
129.2 4.3 25.7 1 4
Rasins - 15g
45 0.5 11.9 0.1 0.6
Skimmed Milk (300ml)
102.6 10 15 0.3 0

Snack: Shake
Peanut Butter 5g
29.6 1.245 0 2.51 0.365
Whey Powder
112 23 2.5 1.5 0
Berries 40g
13.2 0.4 2.8 0.1 1
Skimmed Milk (300ml)
102.6 10 15 0.3 0

Train

Lunch:
Tin Tuna
140 33.1 0 0.8 0.1
Sweet Potato (130g)
95 1.3 23.3 0.3 2.6
Low Fat Mayo 15g)
43.1 0.2 1.3 4.1 0

Snack:
Almonds 10g (10)
61.2 2.3 0.8 5.5 0.8
Apple (125g)
62 0.5 14.9 0.1 2.5

Snack: Shake
Whey Powder
112 23 2.5 1.5 0
Skimmed Milk (300ml)
102.6 10 15 0.3 0

Dinner
Mince (20g)
341.44 42.8 0 19.36 0
Courgette (100g)
18 1.8 1.8 0.4 0.9
Onion
36.7 1.2 7.9 0.2 1.5
Peppers (50g)
13.3 0.4 2.7 0.2 0.7
Tin Tomato
84 4.8 15.2 0.4 3.2
Cheese
51 6.4 0 2.8 0
Brown Pasta (50g)
177.5 4.1 39.8 0.3 1.2

Totals

1872 181 198 42 19

23

Three days of training to post up today!

Friday 11th
HIIT �?? Combat class �?? 40 mins of shadow boxing with kicks, knees and elbows, great fun!

Saturday 12th Rest Day

Sunday 13th Back & Chest

Went to the new gym I have been going to. Finally bought myself some gloves, woo! Still no note pad, boo, and still a little confusing with the equipment here and finding stuff.

6 mins warm up

Bent Over 1 arm DB Pull
3x8 @ 15

DB Chest Press
3x8 @ 15

Fly
3x8 @ 10

DB Should Press
3x8 @ 10

Lat Pulldown
3x8 @ 23

Seated Row
3x8 @ level four??!

Bi & Tri
2 x 12 @ 12.5 on each (bi better!)

Spoke to one of the instructors who will show me some more equipment next time im in there as there are so many different machines so would be good to know what they are there for.

And, a hot guy offered me a spot, im impressed as obviously I must look like I have a reasonable idea of what im doing. However, wasn�??t really lifting heavy as I was doing so many different things, shame!

Monday 14th Squat Day!

6 mins warm up

Squat

1x5 10
5x5 50

Form good, thinking about going up again next time to 55 but concerned as don�??t have a spot and sometimes it was hard to get this off of my back and onto the rack so maybe I will do 3 sets at 50 and 2 at 55 next time see how I go. Form good, still watching for the lower part of the squat but seems to be ok.

DL

5x5 @ 40

Felt good, didn�??t bring my gloves, could have possibly lifted more (hands sore now). I want to do this weight again one more time (with gloves), then next time maybe add 5k.

Romanian Split Squat
2x10 each leg 20k

Balance bad, need to practice this lots more!!

Felt sooooo broken after this work out, so tired, very good !!!

24

Hi Caroline. Its been great reading what you have written so far.

I’m curious, how are you feeling on the days when you have a lot less carbs?
I am averaging about 250g’s per day, but when I have less I feel really lethargic, and have no energy and I find it really hard to get through a training session. Now I am worried that I am eating too much.
But I guess its realitive to how much you are training, right?

25

Hi there, well I seem to be doing ok with the carbs im usually about 150g. But, after lifting heavy yesterday at about 11am I did feel properly messed up all afternoon, you know when you are just so tired and feel really quite on edge even after my carby lunch and a shake, but I just kept drinking fluid, had a coffee and it wasnt long until dinner time and by then I was fine.

I try to make sure that my main carb intake is directly after training as that helps a lot. To be honest tho, when im doing days which are not squat and DL I dont feel too bad, I cant lift that heavy on chest and back so it doesnt kill me, but having looked at your log it seems like your working out pretty full on. If you really want to reduce the carbs then maybe you can try to do it gradually.

26

More diet stuff, not very interesting or varied, but it seems to be doing the trick right now !

Cal Protein Carbs Fat Fiber
1600 155 100 50 25

Breakfast:
Whey Powder
112 23 2.5 1.5 0
Skimmed Milk (300ml)
102.6 10 15 0.3 0
Peanut Butter 5g
29.1 1.2 0.5 2.5 0.4
All Bran 20g
56 2.8 9.6 0.7 5.4

Snack:
Almonds 10g (10)
61.2 2.3 0.8 5.5 0.8
Apple (125g)
62 0.5 14.9 0.1 2.5

Train
Lunch:
Bread
250.2 10.8 33.9 8 5
Spinach 10g
2.2 0.3 0.1 0.1 0.2
Chicken (100g)
126.1 25.1 1.2 2.3 0.2
Low Fat Mayo 15g
43.1 0.2 1.3 4.1 0

Snack: Shake
Whey Powder
112 23 2.5 1.5 0
Skimmed Milk (300ml)
102.6 10 15 0.3 0
Peanut Butter 5g
29.1 1.2 0.5 2.5 0.4

Coffee Milk (473 ml)
163 16 24 0 0

Dinner
Chicken (150g)
189.15 37.65 1.8 3.45 0.3
Tin Tomato
84 4.8 15.2 0.4 3.2
Green Beans
48 3.8 6.4 1 4.4

Snack
Berries 90g
13.2 0.4 2.8 0.1 1
Yoghurt
93 9.2 10.7 1.5 0

Totals
1678 182 158 35 23

I think for todays diet im going to swap my post work out food to be the shake then lunch as im thinking faster release protein has got to be better.

Also, supplements wise, my shake has BCAAs in, I take a post workout drink of 5g L-Glutamine, a multi vit each day and an L-Carnitine tablet.

27

Weds 16th April

Warm up 6 mins bike

Press-ups 1x10 full

BB Bench
1x5 @ 10
5x5 @ 20

Hard, annoying, managed 2 sets at 22.5 last week, really want to try to get this up asap.

DB Fly
5x5 @ 14

BB Shoulder Press
5x5 @ 10

Lateral Raise
5x5 @ 6

Various abs dotted about here and there.

Press-ups 1x10 full

28

Thursday 19 April �?? rest

Friday 20 April

4.5 k on treadmill run/walk

Chins �?? 46k of assistance x 3

Seated cable row

3x8 @ 25 (up from last time)
was too easy so tried
1x5 @ 30 �?? was ok

Next time will either do 3x8@ 27.5 or 4x6 @ 30

Lat Pull Down

3x8 @ 30, hard but ok hard, up from previous so happy

Bi �?? 2x10 @ 14
1x10 @ 12

Tri - 3x12 @ 15 up (from last time)

Not a bad work out, put most of the weights up so quite pleased. Not to happy with form on Bicep curls, going to try some preacher or isolation curls next time I think.

29

Two work outs to post today.

Firstly Saturday 19 April

Went to new gym, still working out where everything is. But I was pleased they had a propper squat rack. The one I usually use is some kind of smith type machine which is guided. God it made a big difference having to balance that bar on my shoulders ! I am going to try to save up my leg days to do in this gym as this has got to be better.

Squat
1x5 @ 10
5x5 @ 40

My form wasnt great, not going very low. Getting used to balancing. My aim for next time on the guided machine is to go lower, for next time on the free barbell is also to go lower and get more confident with it.

DL

1x5 @ 10
5x5 @ 40

Hard, still hard, good hard but I dont feel like im going up any weight in either squat or this at the moment. Going to make sure im doing these exercises twice a week see if that makes a difference, for DL I might try a little more next time, again, doing it on the guided machine defo easier.

Split squat

1x5 r&l @ 10
3x8 r&l @ 20

hard, horrible, out of practice with these, must remember to do them!

Shoulder Press:

1x8 @ 10
3x8 @ 15

Shoulders are boring !

Tried doing 2 sets of 15 unweighted russian twists, I thought it was for abs, but it seemed to just work my bum, not sure what that is all about, must investigate further, but defo liked the idea of it.

Ok work out, still getting used to this gym, but I like it. Trying to hone down on my work outs this week to ensure im defo hitting each group twice. Lots to think about as always!

Will post up todays work out later on this avo.

30

Monday 21st April

6 mins warm up bike

Chest

10 full press-ups (still not a piece of cake)

BB Bench
1x8 @ 10
3x8 @ 20

last rep of set 2 on 20 and last 2 reps of set 3 on 20, killer I thought I would die but just about managed it. Will do 5x5 next time and try for 22.5k.

DB Flies
1x8 @ 12

DB Pullover

1x8 @ 10

These got a little confusing as I did one set of flies, then one set of pull over. Then I decided to do a fly into pullover exercise instead, not sure what this is called.

so 2x8 @ 12 for those

Thought I would also die doing these towards the end!

Shoulders:

DB Shoulder Press
3x8 @ 12

should have done more as I did more the other day, as I didnt plan to do shoulders I hadnt thought about what weight I should use and therefore forgot what I did last time so just picked randomly, bad bad bad.

Round the Worlds (lateral into frontal raise)

3x8 @ 6 (how lame) but still hard

Abs

1x10 straight leg raises on bench up into lift off
3x20 oblique sitting side to side with DB then swiss ball of 7k
1x15 swiss ball crunches
2x15 swiss ball crunches with 5k

10 press ups (only 8 full)

Tiring work out !!!

31

Tues 22nd April

35 Mins varied interval intenstiy cardio

Back

Chin ups

46k assisted 1x4 and 1x4.5 (nearly got that one!)
41k assisted - 2 !!

Definate progress, very happy!

Lat Pull Down

3x8 @ 30k - same as last time, but still hard, doing it to the front/chest instead of back today, maybe thats why not so easy, dunno!

Seated Cable Row

3x8 @ 30 - struggled by last rep espec of sets 2 & 3, I was a making some noise ! Very pleased tho as went up a reasonable amount from last back day.

I think I need to do another exercise for my middle to upper back, not sure what, for consideration! Was going to do bi and tri today, but tris killing from chest day yesterday, and bi i figured got hit in mostly everything I did on my back 2day, so not to bothered about those right now.

v. happy with this workout, nice to see progress.

And so, on to tomorrow, I am going to get those squats down nice and low!

32

Weds 23rd April

Not happy, squats still suck, why cant I go low with a decent weight on my back??! Im not even trying to go below paralell, just to it, grr!

Back Squat
1x5@10 - nice and low full squat
1x5@50 - 3/4 squat, rubbish
1x5@40 - same :frowning:
3x8@35 - better, just, still really really hard on the low portion. Thought I would do 3x8 as I was annoyed at myself and wanted to get it right.

DL
1x5@10
5x5@45

Finally some good news, did the first set of five with overhand grip but noticed that the bar was rolling and it was hard to keep hold of it, so mixed up the grip for the last four sets and found it a lot better. I think I could take it up again soon. I will stick at this weight for 1 more time and then think about adding another 5kg.

Bulgarian Split Squat
1x3@10 each leg
3x8@20 each leg

Realised that I need to place my back food on the step a little different, overal these were ok, as ok as split squats can be, horrible exercise!!

Tomorrow just cardio and arms maybe shoulders.

33

Are you using a smith type machine for the squats then trying to do the same with a barbell? Stay away from the smith. Keep with the barbell, adjust form accordingly. You should be able to do a non-weighted squat (bodyweight) low, back straight (not straight up and down). Bodyweight squats are good to get the spacing of feet etc. in place then translate that to the bar, you should have someone check your form though.

34

Oh my you sound like me after a crappy set. I used to think people who got pissed off and threw weights around were just showing off or being idiots. Now I get it.

I’m not understanding your squat issues. I would think that you’d have problems getting back up as the weight increased? I do anyway. What’s stopping you from going lower? Sorry if you already explained it - I didn’t read everything.

Try this for form:
http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F

You may want to check out “Starting Strength” by Mark Rippetoe as well.

35

[quote]The Savage wrote:
Are you using a smith type machine for the squats then trying to do the same with a barbell? Stay away from the smith. Keep with the barbell, adjust form accordingly. You should be able to do a non-weighted squat (bodyweight) low, back straight (not straight up and down). Bodyweight squats are good to get the spacing of feet etc. in place then translate that to the bar, you should have someone check your form though.[/quote]

Hey, yep, Im using both at the moment because I only have access to a smith type rack from Monday to Friday at my work gym, and then on the weekends I can use a propper squat rack with a free barbel and this does seem much better.

Im fine with squats up to about 30 k on my back and as soon as I go a little higher with the weight I really struggle to get up from being low which is really annoying. But I feel it is getting better now that im concentrating on improving it. I got up to 40k at the weekend with good form so all good!

36

[quote]riverbender wrote:
Oh my you sound like me after a crappy set. I used to think people who got pissed off and threw weights around were just showing off or being idiots. Now I get it.

I’m not understanding your squat issues. I would think that you’d have problems getting back up as the weight increased? I do anyway. What’s stopping you from going lower? Sorry if you already explained it - I didn’t read everything.

Try this for form:
http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F

You may want to check out “Starting Strength” by Mark Rippetoe as well.[/quote]

Yeah its just annoying when you have a goal in your head and then you cant meet it, frustrating !! Its just my quads I think, they seem to have problems on the low part of the squat, i.e. pushing up from parallel for the first quarter of the movement up to standing. But im working on it, and seems to be getting better. Have found some new machines in my weekend gym, like squat machines that put the weight on ur shoulders and stuff, have no idea how to use them but going to investigage! Thanks for the tips, will defo have a look !

37

Log for Last Thursday (bad me for not posting)

35min HIIT

Friday

Combat Class 40 min HIIT

Saturday

Squat (free barbell)

1x8 @ 20
3x8 @ 40

form better, finally !

DL

1x5 @ 15
5x5 @ 45 �?? still hard, good hard tho

Bench

1x5 @ 7
5x5 @ 24.5

This was on a smith that seemed more controlled to the usual one that I use, hence was able to up the weights a little. Still hard but good hard.

Split Squat

3x8 each leg @ 20

DB Flies

3x8 @ 15 (big gain from last time did flies, woo!)

Shoulders �?? Seated front press

3x8 @ 12 on smith machine, too easy

Then did some lateral raises but these were rubbish as they don�??t really have any low weights and I couldn�??t get it right. Must make a note if I intend to do shoulders in this gym again to think of some other stuff to do.

Good work out, quiet tired after as the gym was very hot, was like the first day of summer ! Slowly getting used to this gym, it has so much equipment in it, really need to get my head around all the different leg press and squat machines, will make a note to have a look on the internet tonight about them.

Today, running HIIT, and back, I missed doing back twice last week, such a muppet, so looking forward to doing it today.

38

Monday 28 April Train

35 mins HIIT

Back

Chins �?? 46k of assistance, 2x5 �?? one more rep on each set than last time, woo
41k of assistance, 1x2 �?? one more than last time also

Seated Cable Row

2x8 30kg v.v.hard
1x8 @ 27.5

disappointed as last week did 3x8 at 30kg, that�??s what u get for leaving it so long in between I guess, and maybe the HIIT, who knows!

Lat Pulldown

3x8 @ 30, happy with that, happy to stay here for another week or so

Shoulder Press

3x8 @ 10, ok, did them slow so they were hard, not majorly bothered about my shoulders tho in general.

Chest Press �?? Smith

1x5 @ 10
1x5@ 20
tried to lift it at 30, failed miserably, no inbetween weight so back down to 20
3x8 @ 20, were hard by sets 2 and 3

have no clue how much the bar weighed, not a lot but even if it was something that will be good as it means im not far off my 24.5 from Saturday.

DB Fly

3x8 @ 14

Pleased with these, still hard but seems a good weight.

Was only originally going to do back today, but decided I need to cut down my lifting days from roughly six to roughly four days a week.

39

Todays Food:

Cal Pro Carbs Fat Fiber

Breakfast:
Whey Powder
112 23 3 2 0
Peanut Butter 5g
29.6 1.2 0.5 2.5 0.4

Snack:
Almonds (10)
61 2 1 6 1
Apple
62 1 15 0 3

Train
PWO Shake
Whey Powder
112 23 3 2 0
Med Bannana
95 1.2 20.9 0.3 4.2
Honey
25.1 0 6.3 0 0

Lunch:
Tin Tuna
140 33 0 1 0
Sweet Potato (200g)
186 2.4 42.6 0.6 4.8
Low Fat Mayo 15g
43 0.2 1.3 4.1 0

Coffee Americano (354 ml)
11 1 2 0 0

Dinner
Chicken (150g)
189 38 2 3 0
Spinach 10g
2 0 0 0 0
Beetroot (25g)
10 0 2 0 1
Cherry Tomato (25g)
5 0 1 0 0
Avocado (100g)
190 2 2 19.6 3.4

Snack
Whey Powder
112 23 3 2 0
Peanut Butter 5g
29.6 1.2 0.5 2.5 0.4

Totals

Cal Pro Carbs Fat Fiber
1414 152 104 44 18

This may look a little strange to some people in that im not having any carbs in the morning pre work out other than an apple. However, im finding that it isnt affecting my workout and I feel fine, but I feel I really need my carbs more in the afternoon and post work out so this is where im concentrating them at the moment.

40

Ok have been doing lots more reading, always reading reading from this site, there is so much to read ! So, today Ive realised that I really should be getting some carbs for breakfast, so I will sort that out. Oh also, that I really need to get a lot more fat, so will also work towards that too. Going to work to 40g on non training for carbs, 100g for training days for carbs.

So I have yesterdays workout to post, which was just a boxercise class, god my upper back and arms were sore this morning after that, me thinks I should try hitting less hard!!

and todays train

Weds 30th April - Legs/Back

Squat

1x5@10k
5x5@50k

form still not wonderful on these, getting better but still not right! Im really starting to think that i dont actually have the capability to going below parallel with no weight, as I tried doing this a few times in between sets as was getting annoyed again! Frustrating as I would really like to be upping the weight on these but right now im just stuck! So this weekend im going to use some machines for my squat, see how that goes.

DL

1x5@10k
5x5@45k

Ok, could have possibly gone higher even tho my back was sore from boxercise. Think will keep as is at the weekend, and possibly up the weight this time next week some.

Split Squats

3x8 each leg @20k

v.tiring but could have done more weight on these

Tri pulldowns

2x8@15k
1x8@12.5k

15 a litle hard obv !!

Finding having low carbs a bit difficult, a bit tired, should probably have cut them gradually but never mind, ive started now so I will finish. Must read up on anabolic diet before bed!