Going for it...2012

[NVRBDR]

Morning and Happy Friday!!!

Am LISS cardio-done!
Black coffee, oats, pp and egg whites =Breakfast of champions.


Think I overdid my cardio this week so Sat/Sun will be strict lifting.

Weigh in/BF % done today at 11:45. If that fucking scale doesn't move below 150lbs..I'm going to shoot something. I'm killing my workouts, diet, sleep and water intake. WTF!!!!!!! My goal weight is around 141-143lbs which is feasible without losing muscle.

Only supps I take are Creatine and glutamine. Thoughts?

B

good morning AG, scales are like feelings, they LIE, don't listen to them. going forward, the mirror, measurements and %'s are our friends, they don't lie to us but, if you're really want to drop some weight fast, stop the creatine

 

[RockShawn]

^^that's good advise

 

[AustinGal]

Jimmy~


Yeah I get that Creatine adds a couple lbs in water weight.I'm on a cycle; 1 month on then 1 off. I get off it in a week and that lying bastard called a scale will be more kind. I know scales lie...but with a super clean diet, the correct workout program and water intake, my body should be naturally dropping 1/2-1 lb a week.
It's not, hence no weight loss in 1 month. Something ain't right. Trying to change up diet or whatever...Grrrrr..

B

 

[NVRBDR]

Jimmy~


Yeah I get that Creatine adds a couple lbs in water weight.I'm on a cycle; 1 month on then 1 off. I get off it in a week and that lying bastard called a scale will be more kind. I know scales lie...but with a super clean diet, the correct workout program and water intake, my body should be naturally dropping 1/2-1 lb a week.
It's not, hence no weight loss in 1 month. Something ain't right. Trying to change up diet or whatever...Grrrrr..

B

PMed you.

 

[AustinGal]

Busy day..best get on it.

10 min walk w/up

Chest/Back/Shoulders

Chest Press 15,12,12,10,8
Chest Fly-cables-15,12,10,8,6
Chest press incline-15,12,12,6,6
Hanging les raises 10,10,10,10

Back BB Row-15,15,12,12,8,6
Back extends-15,15,25,25
Back Cable row 12,12,12,10
Abs on bench 30 in a set

Shoulder rope pull
Push-ups off bench
Iron cross

Abs
Bicylces
KB abs
Speed abs
KB cleans

20 min walk.


BF now at 13% and inches decreasing. Weight holding steady at 150lbs.

B

 

[yellowmoomba]

Iron Cross ....Like this guy ???

Iron Cross Training - YouTube

 

[AustinGal]

Um Hell to the No...I'm not there yet. I DO think I could muster a very ugly muscle up though. My trainer calls this shoulder thing with KB's an "iron cross" due to the criss cross movement. I saw that you do muscle ups as well...just a Billy Badass

B

 

[AustinGal]

Leg day..

A-Leg Press reps of 12,10,8,8,12 max weight 300lbs
Calves on leg press 5 sets of 25 reps
Leg Ext -reps 15,10,12,8 @ 60,60,75,85
Glut Machine 5 sets of 20 at 30,30,40,40lbs
*Jump rope 100 inbetween sets

B-KB Sumo Squat-4 sets of 20 reps @ 50-60lbs
Walking weighted lunges with BB-4 sets of 15 reps with 35lb bar
Hack Squat-4 sets of 15 reps @40lbs
Deadlift-4 sets of 10 reps @ 95,110,125,160lbs
* 50 Jumping jacks

C-Hamstrings on the ball -3 sets of 20
Farmers walk with two 35lbs db's, 3 sets of 20 steps

Walk 45 min on treadmill.

B

 

[nby]

Nice log you have there Nice weight you're pushing as well!
45 min on the treadmill would have me falling asleep haha

 

[AustinGal]

Thanks..maxed at 180 on DL!!! I'll be at 200 in no time!

 

[Caretaker]

Try a shake made with iced black coffee. Chocolate protein powder, black coffee, ice and a banana or spoon of peanut butter in a blender if fantastic, especially for an early workout.
Try the negs yet? You can use them for most exercises as long as you have a partner.
We need more pics to keep up with your progress.

 

[AustinGal]

Hi Caretaker...

Yep...camera broke hence no pics.I'll work to get some soonish!
I train alone and have someone do my nutrition and check weight/BF each week.

I did try the negs on biceps last week which was killer. I'll try them on pull-ups this week...

Thanks for the support

B

 

[davegmb]

Thanks..maxed at 180 on DL!!! I'll be at 200 in no time!

Nice to see your deadlift shooting up, I used Ripptoe video for my deads.

 

[AustinGal]

Hi Dave-Yep..going to aim for 183-185lb this week. Increase slowly but gotta watch my back form.

Today is rest day but I'll probably walk a couple miles and make a lite 20 min swim. I have to work a music festival next weekend so my diet needs to be spot on all week. No room for error. Trainer changed up diet to include fish

Weekly goal....5 strict pull-ups in a row.

B

 

[yellowmoomba]

Try a shake made with iced black coffee. Chocolate protein powder, black coffee, ice and a banana or spoon of peanut butter in a blender if fantastic, especially for an early workout.
Try the negs yet? You can use them for most exercises as long as you have a partner.
We need more pics to keep up with your progress.

That shake sounds good

 

[yellowmoomba]

Um Hell to the No...I'm not there yet. I DO think I could muster a very ugly muscle up though. My trainer calls this shoulder thing with KB's an "iron cross" due to the criss cross movement. I saw that you do muscle ups as well...just a Billy Badass

B

Muscle ups look cool - give it a try. I'm sure you'll be the talk of your gym once you nail it (they are really not that hard once you get the motion down).

 

[AustinGal]

Muscle ups look cool - give it a try. I'm sure you'll be the talk of your gym once you nail it (they are really not that hard once you get the motion down).

YM..I'll work on that. My friend is a CF coach and former gymnast, I'll be she can teach me! If I have enough strength for strict pull ups then MU's can't be too far away.

Thanks

B

 

[AustinGal]

30 Min of HIIT today...sprint intervals. Yuck but accomplished at dark thirty.

Changing a few things in my diet this week. Switching turkey with Fish and losing my nightly grapefruit a couple days. Things are going to be cycled for a few weeks to see if I can bust through this weight plateau. I'm fairly certain that when I remove creatine next week that my weight will drop by 2-3 lbs but does that really count? Hmmm

B

 

[RockShawn]

Way to go!! Make those tweaks and you'll get there. Dial it in slowly.

Keep at it!!

 

[IslandGirl]

Hello! I'm late to the partay! Glad to see another girl around here. Test levels are high around here with all the boys.

So you're training for a show. That is awesome. Which show? What divison will you be competing in?

I'll be following along.

 

[AustinGal]

Hello! I'm late to the partay! Glad to see another girl around here. Test levels are high around here with all the boys.

So you're training for a show. That is awesome. Which show? What divison will you be competing in?

I'll be following along.

Hi Island Girl. Thanks for the warm welcome!
I do plan to do my first figure or bikini show this Now, depending on how much muscle I can build. I'd be in the over 35 tall catagory?? I'm unsure which type of show it is, my trainer is giving me the info this weekend. I'm facing some sizeable bumps in the road but going to do my best!

B

 

[AustinGal]

Morning folks...

Slept in Zzzzzzzz

I'll have to hammer out my Tri's N' Bi's at lunch. Cardio will be 15 min running to warm up and 15 min of boxing after lifting.


B

 

[nby]

Ouch boxing after doing arms! Get ready to burn

 

[AustinGal]

Reason's I'm a dork. Reason 5,623:

The bar was heavier than I first thought but figured I was having a weak day. Proceeded to do 2 rounds of 21's follwed by DB curls. My arms were really feeling worn...WTF?

Then I reached for the 45lb bar..which wasn't there. The 35lb bar was in it's place...What was in my hand? Yep...the 45lb bar. I guess that is one way to increase weight...pushed me to the 50lb bar for 21's. Ain't too shabby.

This is classic me.

B

 

[RockShawn]

Reason's I'm a dork. Reason 5,623:

The bar was heavier than I first thought but figured I was having a weak day. Proceeded to do 2 rounds of 21's follwed by DB curls. My arms were really feeling worn...WTF?

Then I reached for the 45lb bar..which wasn't there. The 35lb bar was in it's place...What was in my hand? Yep...the 45lb bar. I guess that is one way to increase weight...pushed me to the 50lb bar for 21's. Ain't too shabby.

This is classic me.

B

LOL the dieting has already affected your brain. Welcome to the club.

 

[AustinGal]

LOL the dieting has already affected your brain. Welcome to the club.

HA! Awesome. I need to carefully consider this show as I need my brain cells to do all that I do. I'm finally seeing results though....slow process.

B

 

[AustinGal]

Happy Thursday!

2 rounds of Fasted state cardio

6 min sprint intervals(30 on/off)
5 min Row intervals(30 on/off)
5 min Elliptical intervals(30 on/off)
Walked 15 min after.

As previously stated..I need to seriously consider this show. I'm working two freelance media jobs, possibly doing a film and maintaining a fulltime gig. My brain MUST function 100%. It doesn't always do that with strict diet...

Am I biting off more than I can chew? We shall see. Still going for it. At the very least...I'll have a slammin body by winter.

B

 

[RockShawn]

Time management is one of the most important things you can consider when setting fitness goals. We all have lives and we can't neglect that but at the same time we have to manage how our fitness goals revolve around our personal life. Unless you're a professional of course.
Take a deep breath, relax and set your goals so that you know you can achieve them then stretch yourself a little bit. Also don't forget your good fat intake. It's essential for brain function. Also the keto diet may not be what you need right now because of the lack of carbs and how they can affect brain function. You might need to reserve that for a time when you really really have to break through the ceiling.

You've got this!

 

[AustinGal]

Friday fun~

Chest/Back work after work. I see my trainer today for progress update.

Small bump in the road last night. Had to get a filling repair and was numb until my last meal. YOU try eating/drinking when you can't feel have your face.
Good Times. Sleep was pretty off as well. Might do a lighter workout and hit it really hard Sat/Sun.

Cheers~

Barbara

 

[AustinGal]

Morning!

Wrote a very lengthy post for yesterdays WOD only to delete it by accident. Let's just say I went heavy on back and chest. 35lb DB Chest Press and 105lb BB back rows, PR! Rather heafty cheat last night so I need to really go heavy today.

Cycling off Creatine for a few weeks.

Today Is a leg burner.

20 min walk w/up

4-5 rounds of 15-20 reps

A-Air Squat
B-Reverse Lunge
C-KB Squat-50-60lbs
D-Leg Ext-75-85lbs
E-Ham Curl
F-Glut Machine 50lbs

then

A-Deadlift..hoping to hit 185-190 if I can find a spotter.
B-Hack Squat
C- Cable glut Lift
D-Adductors

Walk 45 min...

I'm just throwing this together so if anyone has thoughts on better exercises, I'm all ears.

B