Kim's freaky mini bulk and cut log's

[kim]

Oki kim , Ill try to scan the article itself , that way it will be way easier for you to understand ... I should be able to do that this weekend.

Simbh YOU ROCK

 

[kim]

MONDAY UPDATE

COTTAGE LIFE

Back from a great weekend to the Cottage and so great being at the cottage that since I decided to end up my cut, I'm also feeling that my eating plan is not as good on my weekends and it seem that it's my second monday that I'm not happy about my eating plan during my weekend. So I will have to get more strict at the cottage. I'm probably feeling too much comfortable with my achievement and I'm getting into a confort zone So better kick my self to the right place to be more disciplinated during the weekend.

Alot and Alot of snow to the cottage, so we will have to buy our ticket season skying. At least, I will move more my butt during my weekends and probably in 2 weeks we're gonna be able to do some skating on the lake too.

FIRST WORKING DAY AS PER MY NEW PT WORKOUT PROGRAM'S.

WORKOUT OF THE DAY

SHOULDER'S

Barbell press smith: 15-12-6-8 / 65-75-85-75
Bent over side low pulley 1 arm - supperset - Pull down behind the neck: 12/12/12/ - 10/10/10 ss 10/10/10 - 60/75/75
Dumbell press supination: 12/8/6 - 15/20/20

Note: I just love my shoulder's workout, I was feeling them so much.

LEGS QUADS

Squat Smith Machine: 20/15/12/10/8/20 - 65/75/85/95/115/65
Leg extension: 15/12/(8-4)/(8-4)- 12 - 40/40/(40-70)/(55-85)-55

I'm feeling that I should raise my velocity on my lifting up, I tend to be to slow with it and my legs get fatigue very fastly. So I'm going to add more velocity to my weight up but keep my eccentric very slow. My PT find that I'm too much slow on my eccentric too So I will have to pay more attention to my tempo, but I like to go slow on my way back.

ABS WORKOUT

Crunch on the floor but sit-up: 3x/20/20/15
Decline sit-up: 3x15/15/20

Note: I just hate the decline sit-up, who dare to tell me that it is not hurting the back a little. Yea, I try to round my self while bringing my body up, but I feel that my back is touch as well. So I guess I will do some hyperextension just before getting my abs workout.

NEW GOAL

As always, I'm always trying to find new goal to keep my mind focus. Now that my major goal has been achieve and the cutting plan is ended, I just order my manual course and guide training from Can-Fit Pro to become a CPT. I reach one girl from Montreal who his one of the ressource Can-Fit Pro team (CPT) and talk with her on the phone. So the exam will be on march 26th - 2005. So I will have plenty of time to prepare my self for that test. And then after, I'll be looking to get certified as well as a Nutritionist. So more goal, I'm fixing to my self. And one of my Major goal is in regard to eventually changed my carrer plan, so I'll be working eventually to completed my scraptbook transformation and get all Certification that I can. At my new gym they are looking for some PT Trainer's but unfortunatley I'm not ready or certified for anything and I have to concentrated alot of studying all the body part anatomy as well. So still big works for me and very interesting as well. So alot of big plan in my head, yep little girl with big plan, but I love it so much. One day at the time, to reach every goal.

Will update tonight my eating plan.

 

[simbh]

Nice to see you had a good time at your cottage kim . Its fun to see you have new goals to get you going . Im also thinking of doing my bachelors degree in training , but Im still thinking . Keep that good attitude going , and the results will come

I didnt forget you with the abs exercise , Ill try to do it this week , Ive been so busy with training / job / studying its not even funny.

 

[kim]

Nice to see you had a good time at your cottage kim . Its fun to see you have new goals to get you going . Im also thinking of doing my bachelors degree in training , but Im still thinking . Keep that good attitude going , and the results will come

I didnt forget you with the abs exercise , Ill try to do it this week , Ive been so busy with training / job / studying its not even funny.

It's okay Simbh, I know what it is getting so busy and running all the times. It will be great making a bachelors degree in training, now you already work to the gym I'm getting jealous now.

 

[kim]

MONDAY UPDATE EATING PLAN

I don't know why, but today, I'm not eating, I AM FEEDING MY SELF I just don't know if it is because I ate so much on this weekend, but If I would have lesson to my self I WOULDN'T HAVE ATE. But just thinking about my achievements I ate, well I feed my self.

SO HERE WHAT'S HAPPEN

MEAL 1

6 whites
32g oatmeal
2 teaspoon flaxseed grinded

MEAL 2 PWO

1 Scoop whey shake
1 banana
32g oatmeal

MEAL 3

60gr High Protein Cheese
2 white
32g oatmeal

MEAL 4

1 whole egg
2 whites
50gr chicken breast
1 medium tomato
5ml UDO'S

MEAL 5 This one is the next coming

1/2 cup cottage cheese
1 teaspoon of NPB

CALORIE INTAKE: 1,452
Protein: 128.3g
Carbs: 162g
Fat: 32g

At least, I ate my BMR but, not enough veggies, where are my spinach, brocoli and aspargus

HONESTLY, regarding my eating plan, It's much more easy being on a cut eating plan - 1000 times more easy. Or my dawn body mind is just already condition with all those cutting months, well 11 months Sometimes I'm feeding my self so much Some day's it's more easy, but today was one of those day's that...............I WANT TO BE ON A CUT, I guess it will pass, just gonna have a good bath with bubble and knock my self in the bed.

 

[Egoatdoor]

I'm having trouble understanding what your new split will be. Last Thursday, you spelled it out as 1) Chest/Quads/Abs 2) Back/Biceps/Abs.

This workout today was Shoulders, Quads and Abs.

I'm confused.

 

[Egoatdoor]

HONESTLY, regarding my eating plan, It's much more easy being on a cut eating plan - 1000 times more easy. Or my dawn body mind is just already condition with all those cutting months, well 11 months Sometimes I'm feeding my self so much Some day's it's more easy, but today was one of those day's that...............I WANT TO BE ON A CUT, I guess it will pass, just gonna have a good bath with bubble and knock my self in the bed.

Its perfectly normal to feel some resistance to eating more when you have been cutting back for so long. But if you want to add some size, you do need to eat more. Take it in little steps at a time. Add a bit to your portions at one meal, or throw in some extra calories with another helping of a protein source. If you can stand canned chunk light tuna, adding a half a can to one of your meals will be 75 calories and another 17 grams of protein.

 

[kim]

I'm having trouble understanding what your new split will be. Last Thursday, you spelled it out as 1) Chest/Quads/Abs 2) Back/Biceps/Abs.

This workout today was Shoulders, Quads and Abs.

I'm confused.

Good Night Ego,

I'm sorry, I was confused too when I write down my split. So it was really:

Day 1: Shoulder's, Quads and Abs 1 (upper abs)

Day 2: Back, Biceps and Abs 2 (lower abs)

Haven't receive yet my other's training day's. My Pt was not there today.

I'm happy with my shoulder's workout, but for my quads I would have thought that he will have incorporate some hack squat or leg press. Usually when I was working my quads alone (no hamstring workout) I was doing something like 3 to 4 sets of Squat and leg press before finishing with the leg extension and sometimes I was suppersetting my squat with some sissy squat. I do feel that the legs workout he gave me is well, no what I thought it will be. I know sometimes more is not always the better but only squats as 10-15-12-10-8-20 and the leg extension 15-12 (8-4) (8-4) 12. Well I like the leg extension pattern rep but the squats Oh well... What do you think

From now I'm not doing cardio, but I think that I will begin to add some max-0-t cardio's (15minutes) on the recurent bike.

 

[klmclean]

Hi Kim

 

[Paynne]

Looking good Kim We 40ish ppl need to stick together

 

[kim]

Looking good Kim We 40ish ppl need to stick together

Hi Paynne and Klmclean

Of course 40 year's and more is a great age and what ever age we are, we still can be looking Awesome Glad to see that I'm not the only one over 40. Is there any girlies here, over this board, over then 40.

 

[kim]

TUESDAY WORKOUT

BACK

Chin-ups(4 diff grips):9/10/(5-5)/(5-5) - Ass.weight:80/95/(95-110)(110-125)
Lat pull down WG9-6)/(7-5)/8/8 - (60-45)/(60-45)/60/60
Lat pull down CG: 12/8/(8-4)/12 - 60/60/(45-90)/60
Row Machine 3 grips: 12/12/12 - 40/40/40
Row Machine 3 grips (Keep shoulder's back and contract) 8/8/8 - 40/40/55

BICEPS

Barbell curl 12/12/11 - 30/30/30
Cable curl 21s: 21s/21s/21s/ - 20-10-10
Curl concentrated: 12/12/12 - 10/(10-5)/(10-5)

It was a pretty good back workouts and my back was dead after it. Bicep's was great too.

I Still have to do my abs, but I was out of time's in gym to get them done, so tonight will work my abs:

3 set 15-20 of leg raise and 3 set 15-20 lying up torso.

I just received from Jimmy my other's 2 day's workout and we have gone through all exercices. All I can said, he design great workouts, so I just have to stick with it and see what will happens.

The only thing that once again, I do not really agree with is my 3rd workout for my abs. So, some torso twist machine and has I said the chair leg raise which I think work much more the hip flexor then anything. From now these are the only 2 exercices, that I may be changed. I'm reading so much on everything and from all what I have read from these 2 abs workout, oh well on these one, I'll do my hard head.

I may change eventually some position exercises from his workout regarding triceps and hamstring. I will prefer beginning the hamstring workout with the SLDL instead of the legg press and begining the triceps with some overhead extension instead of the pushdown triceps. So I'll keep his exercices, but will probably change some position exercices. Once again, alot of reading and what I have all read and God Knows that I read everynights and SO MUCH, eliot that I can be or I just love it so much, it is all coming back to the samething. So I will make some little adjustement from his workout.

As well he incorporate 1 session of cardio of 20 minutes per week. So I was looking to add 1 session too. But with my reading of last night and new update articles from Skip La Cour, I'll probably add a max-o-t Cardio right after my training on the bike. So I'll probably add 1 or 2 max-o-t cardio's

Will update my eating plan tonight

 

[kim]

TUESDAY WORKOUT


Lat pull down WG9-6)/(7-5)/8/8 - (60-45)/(60-45)/60/60

How come there is a sad smilies over there, no sad smilies there, I'm pretty happy of my day

 

[simbh]

The sad smilie is because you put youre ":" and just after it you put "(" ... As soon as they are one againts each other , they do the sad smilie.

Its starting to get pretty good kim .. Youll be stronger than me pretty soon

Keep up the good work as always !

 

[kim]

The sad smilie is because you put youre ":" and just after it you put "(" ... As soon as they are one againts each other , they do the sad smilie.

OH I see the reason why now

Its starting to get pretty good kim .. Youll be stronger than me pretty soon

Hum.... Maybe I'll be able to do some push-ups with my boyfriend
Just a chance he is not reading my journal

Keep up the good work as always !

Have a great day

 

[kim]

TUESDAY EATING PLAN UPDATE

Today I ATE AND ATE iT was easy. So there I go:

MEAL 1

High protein pancake ( 3 whites, 1 whole egg, 1 scoop whey shake, 32g oatmeal, all mix together with some splenda on the the top)

MEAL 2 (Pre-Workout)

1 Scoop whey
100gr frozen blueberies
32g oatmeal

MEAL 3 (pwo)

1 scoop whey
1 banana
32g oatmeal

MEAL 4

60g High Protein Cheese Not too bad though: (120-21gP/3gC/2.4gF)
8 once skim milk
1 peach

SNACK 5

21 almonds - I COUNT THEM

MEAL 6

4 oz Sirloin Steak
1 mix cup salade/spinach
1/2 mix cup brocoli and cauliflower
10 ml UDO's blend oil
Balsamic vinegar

MEAL 7
1/2 cup cottage cheese
1 teaspoon NPB

CALORIE INTAKE : 2,155 cal
Protein: 191.9g
Carbs: 171.4g
Fat 78g

 

[kim]

WESDNESDAY WORKOUT UPDATE

CHEST WORKOUT

DB Press: 15-12-9-7 / 15-20-25-30
Pec Dec Flys 15-12 / 25-25
Incline flys with Atwist: 8-8 /10/15
Upper Chest Press Machine: 12-8-8-12 / 40-(60-40)40-20
Dips assisted: 7-6-10 / WA 110-110-126

TRICEPS WORKOUT

Skulls: 15-10-8-8 / 20-30-20-20
Triceps push down: 12-8-10-10 / 40-(50x5-40x3)-50-40
1 arm rvs pulldown: 12-12-12 / 10-10-10


My body begin to be really sore by all sides. Tomorow will have to target my hamstring, shoulder's again and abs. I begin to like what I see in my quads, hopefully the quads and shoulder's are my real target and OH well abs as well. I always neglected my abs, so now, time to get serious with them. Still hate doing them.

Will update my eating plan tonight.

 

[kim]

WEDNESDAY EATING PLAN UPDATE

MEAL 1

6 White
32g oatmeal
2 tspoon of flax seed grinded

MEAL 2 (pre-workout)

1 Scoop whey shake
100gr frozen raspberries
32g oatmeal

MEAL 3 (post-wokout)

1 Scoop whey shake
1 banana
64g oatmeal

MEAL 4

75g smoke tuna
60gr high protein cheese
1/2 cup spinach
1/2 cup califlower
10ml Udo's blend oil

MEAL 5

1 cup cottage cheese
1 teaspoon NPB

CALORIE INTAKE 1,766 cal
Protein 162.1g
Carbs: 201.5g
Fat 34.7g
BREADOWN 37%/46%/18%

 

[kim]

THURSDAY WORKOUT

The plan for today was working my hamstring which I did and worked my shoulder's (second workout of the week) which I DID NOT, and having 20 minutes cardio which I DID NOT.

It seems that the training that my PT design to me is way too long, too many reps and sets. And I know that more is not the better. It was making close to 1h15 I was working at the gym when I decided to do my abs instead of getting into my shoulder's workout and then having a 20 minutes cardio.

I was pretty exhausted after my legs workout and seeing all the times it took me there was no way I was going to get into the shoulder's workout and then cardio's. I remember that my PT trained 3 hours in a row, but I'm not taking any gear and I find that too much is counter productive, so I will modify the trainings that he gave me as per what I was doing before and before getting a trainers I do appreciate alot my shoulder's workout and back workouts, but for the rest, I'll modify some of his exercises. I did always got succes with what I was doing and I know that our body need change, or shock while training, so that's for sure, that there are some things that I will change.

Anyhow here what's happen:

LEGS WORKOUT - HAMSTRING

Leg press: 13/15/15/12 - 50/40/40/40 (I'm not counting the plate), this machine plate is really much more heavy that my other gym's, that's crazy.
Lying leg curl - supperset- 1 leg lying leg curl:
20/12/8/8/12 supperset with 8/8/8 : 50/(80-20)- (80-20) - (65-20) - (7x65drop 4x40)
Standing leg curl: 12/12/12 - 10/15/15
Stiff dead leg Lift: 12/12/12/12 - 85/105/105/105

That's it, I'm completly exhausted, I know that I have a cold since 2 day's and I am training eventhough my cold, but God Dammit, this workout was SO.............LONG. So it mean 19 sets for the legs and I haven't count the reps that's crazy or I'm way out with my thinking, or it's my cold that is right now giving me some brain dammage.

ABS WORKOUT

Crunch machine: 15/15/15 - 30/30/30
Torso Twist machine: 15/15/15 - 20/20/20

That's it, I can not give more energy, BYE-BYE, shoulder's workout and Hell to the Cardio's.

Will update my eating plan tonight.

 

[kim]

LEGS WORKOUT - HAMSTRING[/B]

Leg press: 13/15/15/12 - 50/40/40/40 (I'm not counting the plate), this machine plate is really much more heavy that my other gym's, that's crazy.
Lying leg curl - supperset- 1 leg lying leg curl:
20/12/8/8/12 supperset with 8/8/8 : 50/(80-20)- (80-20) - (65-20) - (7x65drop 4x40)
.

QUESTION: What is the mean goal starting my lying leg curl with 20 reps if I have already target it before with my leg press 4 x 15 as supposed. If it were me, I wouldn't have start with 20 reps, anyone any idea's behind that one and my PT point of view.

 

[kim]

THURSDAY'S EATING PLAN UPDATE

MEAL 1

1 french toast fortified (which is 1 whole wheat bread, 2 whites, 1 whole egg, 1/2 scoop of whey)

MEAL 2 (pre-workout)

1 scoo whey
100gr frozen raspberries
32g oatmeal

MEAL 3 (post-workout)

1 scoop whey
1 banana
32g oatmeal
1 cup whole wheat cereal - no milk

MEAL 4

4 onces chicken breast
1/2 cup brown rice

MEAL 5

2.5oz steam trout
2oz Chicken breast
50gr Avocado
1/2 cup brocoli

MEAL 6

1 cup cottage cheese
1 teaspoon NPB

CALORIES INTAKE: 1,987 cal
Protein 198.4g
Carbs 194.9g
Fat 46G
BREAKDOWN: 40%/39%/21%

 

[Paynne]

THURSDAY'S EATING PLAN UPDATE

MEAL 1

1 french toast fortified (which is 1 whole wheat bread, 2 whites, 1 whole egg, 1/2 scoop of whey)

French people actually eat French toast?

 

[simbh]

Lol , yes we do and we also eat french fries (well I used to , not anymore cuz they dont fit in my diet) . But we don't eat freedom fries , if that is what you were wondering.

 

[kim]

We also eat bad POUTINE which is french fries with chunck cheese with a nice fatty sauce and it all stick to our

And yes on top of the French Toast, alot of Slenda, what a nice threat.

 

[Paynne]

I'm going to have to try that fortified french toast. Protein pancakes or oatmeal with a scoop of whey is getting old.

 

[Egoatdoor]

Hi Kim, you haven't posted for awhile. Hope everything is OK.

Happy holidays to you and your family.

 

[klmclean]

Are you ever coming back

 

[kim]

I am back It seem that I have been missing that board so much and too much and now I am back at it and back at my weight training since 2 weeks. The return after the hollidays have been a little rough. It was a too long break almost close to 4 weeks, hum.... not a good idea and I won't take any more a SO long break but I guess that I was deserving a good brakes after that first year of transformation, well from a couch potatoes life to a better fit transformation of my body, health and mind. It was nice break.

So eventhough, I have been going really relax with my eating plan, it seem that I haven't make too much dammage. As per my stat of yesterday, I am 123.6 pounds with a BF of 15.3% as per my mOron Body fat tools. I have cheat and cheat and I haven't take any weight or fat. Talk about muscles burning more calories at rest, I love it, but now bach to my transformation Year of 2005, hope to see some great improvements.

Well, I discover the blogs things and this is keeping me pushing more to keep my self on going for achieve something great for my next 43 years. A kind of story book of my transformation with all my thoughts. If ever someone are interesting to see how a blogs look, I'm sure alot of people know's already about it, but I am having fun to blog my thoughts, days, pictures, eating plan and everything at: http://nicofitnessreturn.tripod.com/

But I need to be back here, with people working through transforming their life, helping each other and supporting each other.

So will be back tomorrow on my logs and keep pushing with all of you.

Hope everybody have had some great hollidays.

Back at it

 

[simbh]

Rebonjour kim

Glad to see you're back here kim ... I'm sure you havn't lost much ! Keep it up