Nikki's Workout Log

Training
1001

Ugh, low carb and over a gallon of water has me going to the bathroom every damn minute…

Thanks Matty, I guess I’m getting soft lol

My chicken and kale stew:

EVOO
1 clove of garlic
1 onion
1 bell pepper (I used yellow cuz it’s purty)
Stewed chicken thighs (I used leftover stew chicken and just added it to the kale stew)
Kale
Celery
Tomatos
Chicken Broth

Seasonings:
Cayenne pepper
Paprika
Salt
Oregano

Smash garlic (I prefer to smash vs. cut)
Add garlic and EVOO to a pot
When oil is heated, add the rest of the ingredients.
Sautee the stuff around a bit, add the seasonings, add chicken broth.
Simmer for 20 minutes

Beans taste good in there (didn’t make it with beans for the not-so-minimal carbs)
If you don’t make stewed chicken, you can always cook some sausage and add it instead.
That’s what I’ll be doing the next time I make it.

1002

Sounds good, I need to slow down with the powders and eat some real food!

1003

Ow, poor boobies :slight_smile:

I’ve read in my travels around this site that eliminating exercises that hypertrophy the obliques in particular (e.g., weighted side bends, side crunches / sit ups) can help with narrowing the waist. I’ve been working a bit on vacuums, too, and trying to get better TVA activation since I’m not sure I’m getting this properly on most of my exercises.

1004

Feel free to use it whenever u want. I won’t go mike Tyson on you.

1005

oh my…you’re grandmas friends bread looks so good!! give her my address… :)!!

1006

Wowzers look at all the food in here :slight_smile: yummy stuff!

1007

Recipe is on ym to try list.

I’m thinking of throwing cubed chicken breast in there as a protein source but sounds like even a little white fish could work.

thanks!

1008

Chi, it’s easy to be dependent on shakes, they’re so convenient. Especially with work. But we gotta take time to care for ourselves, we’re out best testament ;D

Alexus, yeah, I hear about the weighted side bends too, but I’ve always found that they shed inches from my midsection. But I’m still going to cut them out, along with crunches and stuff. I like women with thick midsections when they’re tall. But I’m short, and me with a thick stomach won’t look right.

Thanks brute and coyote.

N, you can put anything in the stew, really. Fish will be delicious.

Today I did half a leg workout. I cut the workout short, which is fine since my hammies still hurt a little from my deload leg workout a few days ago.

Oh, and I walked to the gym, 1 hour. I was going to get frozen yogurt, but they didn’t open yet so I decided to push through the workout. It was hard to do, but I’m somewhat content.

Squats
135 x 1
185 x 1
225 x 1 parallel squat (PR ??)

I played around with my much wanted 225 squat. I was able to hit parallel, so it makes me wonder what I would’ve been able to do without the walk and some food beforehand. Hmm…

Leg Press
8 plates x 15
10 plates x 12
10 plates x 20 Rep PR
630 x 5 PR

Working towards that 1000 leg press :slight_smile:

Leg Extensions
110 x 15 Rep PR
130 x 12 x 2

My VM is looking beautiful, so really pumping it up with the extensions.

I did some calf work between some exercises as well.

I’ll add hamstring work to my back workout tomorrow as well. I won’t walk, since I need more energy to get through everything.

I was a bit bummed after my workout, I don’t know why, the diet is just taking a toll on me and I have to work twice as hard just to get a slight PR. But one of the personal trainers there (and a competing bodybuilder) really made my day. He already told me that he sees a lot of potential in me, and says that I can make it far in competing. But he told me today that what he likes about me is how I work out, that I’m so focused. He said that there are a lot of people there who go there mainly to talk (which I saw a lot of today, girls talking for 10 minutes, do some shin work, talk some more) and that they “suck”- his words, not mine lol
But he says that I should just keep putting on my earphones and ignore everyone. It’s ironic because yesterday someone tried to talk to me when I was doing my tricep work, and I just ignored him and the PT noticed, so I thought that he’d think I was a bitch. But I guess he thinks that it’s one of my more endearing qualities? ;D

Anyway, it made my day. I think people see more in me than I do in myself sometimes, since this body and mentality are still new to me, so I cherish those comments.

1009

Awesome Squat PR that is so impressive. Damn. DOn’t get discouraged–you’ve done remarkably well balancing getting stronger and leaner. But, now you’re getting pretty lean. You may want to look at your numbers in terms of relative strength–strength to bw–so you can keep seeing improvement as you keep leaning out. That PT is right about you. Your comittment and intensity shine through the pages of your log. Those qualities will allow you to achieve success in whatever you endeavor. Keep killing it.

1010

PRs on diet mode always sound crazy to me. Good job :slight_smile: When are you competing again? I think I left my brain in the gym today…

1011

Nadia, I’m beaming :smiley:
Thank you so much. I probably won’t ever think of my strength in terms of BW though, I don’t want to be the best I can at this weight, I want to be the best I ever was, and have a new best each week.
That’s probably asking for a lot though lol

Thanks N, it’s definetely not easy, I have to dig deep to get that energy that I don’t get from food lol
I’m competing in July.

1012

[quote]Nikki9591 wrote:
Thank you so much. I probably won’t ever think of my strength in terms of BW though, I don’t want to be the best I can at this weight, I want to be the best I ever was, and have a new best each week.
That’s probably asking for a lot though lol
[/quote]

I really like this! strong is strong. Great squat pr Nikki, nice milestone lift.

1013

[quote]Kalle wrote:

[quote]Nikki9591 wrote:
Thank you so much. I probably won’t ever think of my strength in terms of BW though, I don’t want to be the best I can at this weight, I want to be the best I ever was, and have a new best each week.
That’s probably asking for a lot though lol
[/quote]

I really like this! strong is strong. [/quote]

I like that too.
Your a hard worker and it would be hard for anyone not to take notice.

BTW- I thought you weren’t gonna mess with cutting carbs so far from the comp?

1014

Fantastic lifting. And the kale stew sounds good!

1015

Your trainer is correct. We always see the neg in ourselves & sometimes that tidal waves over us where we don’t know top from bottom. But I’m hear to tell you, & I ain’t the only one…

You’ve come along ways sugar. You look incredible. Keep your chin up, success is rt around the corner for ya’.

BTW- Your mental fortitude is just as sexy as your sweet little frame.

1016

Thanks Kalle and MiM :slight_smile:
For my low-carb days, I did that as my holiday detox. Usually when I pig out like that, the next couple days will be dedicated to getting off the bloat and getting my mentality from “Eating holiday!” to “Ok, time to crack down on eats and gym again.”
The counting and willpower from cutting out carbs in my detox keeps me from getting depressed and makes me appreciate this lifestyle even more.

Print he’s not my trainer, but you’re right.
Funny, I was just thinking the same thing that you said about seeing the negatives. I make a living motivating people, telling them that they’re awesome for wanting to better themselves and taking control and point out each day how far they come.
But when it comes to giving myself a pep-talk, I don’t tell myself how far I came, I just tell myself what I haven’t accomplished yet.

And it’s not a bad thing, because it doesn’t depress me and cause me to give up and eat chips. It just pushes me to do at least ONE thing better today, than I did yesterday.

And of course the positivity I get from you guys is priceless and I cherish it.

So-so, what did Nikki do in the gym today?
First, I had to finish my leg workout from yesterday. So I did hamstrings, then my scheduled back and shoulder workout.

Deadlifts SS Prone Leg Curl
135 x 10 / 75 x 15 (+3 Rep PR, so I guess anything less than this is off-limits to me)
185 x 5 / 80 x 12
185 x 5 / 80 x 12

GMs
65 x 15
85 x 12 x 2

Glute Kickback Machine
110 x 12
140 x 10 x 2

Walking Lunges
30# DBs x 20 x 2
Shoulders were really feeling it and I didn’t want them too fatigued before I even got to train them, so switched to barbell
60# BB x 20

BTN Lat Pulldown (First time I tried these. I’m scared of the shoulder problem associated with these, but I won’t do them that much- I like these :wink: )

70 x 12 x 2
60 x 12 Just had to make sure that the form was good
70 x 12

Neutral Grip Pull-ups SS Cable Row

5 / 100 x 12
4 / 100 x 10- Cry baby. Did 2 less reps? Bah
4.5 / 100 x 12

Pull-ups were weak, I forgot to do them first.

Underhand EZ Bar Row

65 x 12
75 x 12 x 2

DB OHP
20s x 15
30s x 10 Rep PR
30s x 8 x 2

Side Raises
10s x 12
15s x 10- I was always scared to do side raises with 15s, but it wasn’t as disasterous as I thought
10s x 12

Incline DB Raise SS Rear delt fly

10s x 10 x 2 / 10s x 10 x 2
10s x 12 / 10s x 10

Then I did farmer walks. Did a farmer walk complex with 30s, then did them with 40s and 50s (not complexes, just walking).
I was proud of the 50s :slight_smile:
Me… walking with an extra 100 pounds giggle

Then walk home. I threw some jogs in there too, so got home in 40 minutes. It would’ve been easier if I didn’t have a backpack on my back and holding 2 pounds of protein powder haha

1017

My favorite part- EATS!

40g oatmeal (pre-cooked), 1/2 tablespoon chia seeds and uhm- vanilla yogurt covered raisins… moving on :wink:
Workout
P/W-PP shake
Slice whole wheat bread, 5 oz chicken thighs
Jamaican jerk chicken pizza (pic)
Gonna make a PB & Jelly crepe later

Pizza was very good, inspiration from California Pizza Kitchen’s version, if ya didn’t know.

1018

Nikki, you are doing really great. Its hard to have your drive and work ethic sometimes, but keep on working it. I love all the food in here!

1019

You’re right Nikki. Strong is strong. I’m with you. Keep after it. COngrats on those farmers walks!

1020

Strong is strong. Simple.