Tough time coping with not working out!!

[dalila]

hello everyone!! this one is a short work-week for me! Holidays, thank god, start this thursday. I can't wait!! Although I can't get a seat on any flight leaving malaysia ( everything is already grabbed), it'll be fun just chilling out at home, doing some jungle trekking, and working on my will power NOT to break down in front of the holiday goodies ( I have a weakness for asian food!).

I managed to hit the gym only 3 times last week, so I ended up having a killer workout on saturday, as I had to do chest,tris, shoulders and abs. HAd to slightly reduce the weigths, but not too much. Finished everythign in 1hr, 15min, so there was no big rest breaks between the sets.

Chest
EZ bar Flat bench presses 15X42lbs, 8x52lbs (4sets)
Incline DB presses 12X15lbs ( 4 sets)
Decline DB presses 10X15lbs ( 4 sets)
Cable Flyes 8X3pl ( 36lbs) ( 4 sets)

Tris
Lateral DB Nose breakers ( French extensions or whatever they're called)
10X10lbs ( 4 sets)
CG Smith Presses 8X 40lbs ( 4 sets)
Overhead Tri extensions 10X8lbs ( 3 sets)
Hands on the bench-Feet on the Floor tri dips 10X3 sets

Shoulders
Seated DB Press 10X15lbs ( 4sets)
EZ bar Upward ROws 8X47lbs; 8X42lbs ( 2sets); 6X42lbs (2sets)
Lateral Raises SS with Alternate Front Riases 10X10lbs (3 sets)
Standing bent over Rear flyes 12X8lbs ( 4 sets)

Abs
Crunches with knees lifted and bent at 90 degrees 3X15
Fitball crunches 3X20
Feet to the ceiling lifts 3X15

Diet was good, save a portion of nasi lemak I had on saturday morning at 4am ( nasi lemak is white rice cooked in coconut milk!!) and a cup of ice cream last nite .

 

[klmclean]

Hi Dalila

I took your advice and kept the same journal going. Thanks for stopping by

 

[Jill]

You were right about that post in my journal he he The rice stuff does sound pretty good-almost like rice pudding!I bet some raisins mixed in would be really tast.

Stay clean around the goodies!!!

Hey is shopping really cheap where you live? A lot of people here travel to tailand, and say shopping is SUPER cheap. Diesel, and other expensive name brands for good $$$$. My kinda trip eh?

 

[dalila]

hey jilly!! you really made my day, I laughed and laughed at that smailie!!

And don't freak out, but that sort of rice, we eat with a really spicy gravy, and its savory, not sweet! And it has like 5 million calories in a serving.

Shopping, well brands like diesel are cheap, people don't know Diesel well here so it's not even considered equal with Levis, it's really cheap, and also you can get knock offs even cheaper ( of other brands)! Asia is the land of knock offs! And you can get really good ones especially copy-cat bags, great stuff. Yeah, come here for hols instead od Mexico ( is that where you're going?)

Hi KLM, glad you are sticking to your journal! Talk to you soon girl!

 

[dalila]

yesterday I had a bad gastric pain again, and on the way home ( from work) was thinking should I go to gym, or not, should I , shouldn't I.... In the end I did, and was so happy with my workout!!

FOR THE FIRST TIME EVER I DID BARBELL SQUATS!!

Not smith squats, but the REAL squats! Didn't do them very heavy, as I am trying, of course, to get the form perfect! Jodi's advice to initially use small plates under the heels, really helped!! Thanks Jodi!!!

Legs
BB Squats ( plates under heels) 20X50lbs @ 4 sets
DB Front Stepping Lunges 20X15lbs ( each hand) @ 3 sets
Leg presses 20X100lbs @ 4 sets
Leg extensions 20X31lbs ( with pause on top) @2 sets
Plies holding a DB 20X20lbs @ 3 sets

Diet
10.30 150gm sweet potato, 3 EW, 1 whole egg

1.30 stir fried cauliflower, carrots, and snap peas with chicken and shrimp, 150gm brown rice

4.30 1/2 C cottage cheese, 150gm sweet potato, 1 mango, 1/2 green guava

7.00 PW - whey + 3 tbs oats
9.00 300gm steamed seabass fish, stir-fried cabbage, carrots & red peppers

 

[PreMier]

Congrats on squatting.

 

[dalila]

lookie lookie who's back!! Just read your journal, seems like you had loads of fun... but I don't think I read you meeting/taking out any hot chicks, tsk tsk, J!!

Now for real, welcome back, and thanks, I am very happy I've started squating!! My ass is not at all though!!

 

[PreMier]

Wait untill tomorrow. You will sit and stand with ease lol

Well, I met Kerry, Jodi, Jodie, Denise, and Jill. All were quite good looking women, and all were taken. But arent all the good ones always?

 

[dalila]

well if it's any consolation, the same usually stands for the guys too! Sometimes I wonder if we are often attracted to someone, simply cuz they 'belong' to someone else... Anyways, glad you met the whole gang, I wish I was there too!!

 

[dalila]

I woke with a really sore bum-bums, Jake it didn't happen as you predicted , I can't sit, or get up properly, and it's the second day since my squats . But I guess I didn't help it either doing HIIT for 30 min yesterday!!

Yesterday was back and bis day, but I cant feel I worked either... could be I didn't do enough, could be my legs and bum are so sore, everything else pales in comparison!

Back
WG pull ups overhans grip 15X12pl assist. ( 56lbs)
4X8pl (40lbs) assist. @ 5 sets --------->
-------->I can do this weight for 7repsX5sets with underhand grip
8X12pl assist. @3 sets
Low row 12X5pl ( 100lbs); 10X100lbs ( 2sets); 8X100lbs ( 2 sets)
Bent over DB rows 12X20lbs ( each hand) @ 4 sets
CG Rope Pull Downs 10X60lbs @ 3 sets

Bis
EZ bar standing curls 8X30lbs @ 4 sets
Alternate standing DB curls 10X12lbs @ 3 sets
Cable curls 10X4pl ( 48lbs) @ 4 sets

Cardio: 30min treadmill - 20 min HIIT ( 1 min level 13.5 + 1.5 min level 6.0)

Diet
10.00 150gm sweet potato; 3 EW, 1 whole egg
1.00 2 roast chicken breasts ( no skin) + 250gm white rice, cucumber
4.30 150gm sweet potato; 1/2 C cottage cheese
7.00 PW whey + 3 tbs oats
9.00 150gm baked fish ( seabass); stirfried cabbage, red peppers and carrots, 1 medium mango

total cals 1790
P 174
C 202
F 29

I feel that my cals are still too high, as I am tryign to lose some fat, but God am I hungry these days when I do cardio!!

 

[PreMier]

I was teasing about you being alright. I knew you would be really sore, dont ya love it

psst.. just because you arent sore, doesnt mean that hypertrophy didnt occur.

 

[klmclean]

I woke with a really sore bum-bums, Jake it didn't happen as you predicted , I can't sit, or get up properly, and it's the second day since my squats . But I guess I didn't help it either doing HIIT for 30 min yesterday!!

Sorry to hear about your . There's nothing worse than the after effects

of a killer leg workout Good news on my end though, I can finally move my neck again, YIPPPPPPEEEEE!

 

[dalila]

Jake form your lips to God's ears, fingers crossed!! --- This was for what you said about pain and hyperthrophy not being necessarily related!! Actaully to tell you a secret, most of my work shirts are very tight already, and I am not that late a bloomer!! Must be my back and arms! Unfortunately my pants are geting tight ard the tighs too - not somethign I want!

Kerry hey girl! I am so happy abt yoru neck!!! Now watch it girl, you know you get sprains easily!

 

[dalila]

hey guys, I am writing from home today! It's so nice not to have to go to work! And half a city is gone back to their home-towns, so there's no traffic jams!! Nice!!

Diet was not great, but considering we were visiting families for Deepavali and there was delish indian food on every table, it wasn't that bad either!

11.30 200 gm lentils, 1 chicken breast
2.30 glass of wine, tosai ( indian sour bread), spicy chicken and prawns, cucumbers and tomatos, a handful of chips
5.30 2 glasses of wine, 1 choco pie ( 120cal, 4gm fat, 10gm sugar)
7.00 BBQ fish, BBQ cuttlefish, curry chicken, spinach

GYM
Shoulders:
SMith Shoulder presses 15X50lbs ( 2 warm up sets), 8X60lbs @ 5 sets
Bilateral side raises 8X12lbs ( 3 sets); 10X10lbs ( 3 sets)
Cable Upward rows 10X66lbs @ 4 sets
ss
Bilateral Front Cable raises 10X18lbs @ 4 sets
Seated Rear Raises 12X8lbs @ 4 sets

Abs:
Fitball crunches 20X4 sets
Cable crunches 12x4 @ 84lbs
Stomp the ceiling 20x3 sets
Reverse crunches 20X3 sets
Straight leg raises 15 X 2 sets

Cardio
40min - 25min run @ 8.5 level

 

[Jill]

Jake form your lips to God's ears, fingers crossed!! --- This was for what you said about pain and hyperthrophy not being necessarily related!! Actaully to tell you a secret, most of my work shirts are very tight already, and I am not that late a bloomer!! Must be my back and arms! Unfortunately my pants are geting tight ard the tighs too - not somethign I want!

Kerry hey girl! I am so happy abt yoru neck!!! Now watch it girl, you know you get sprains easily!

I know the 'good' feeling of tight shirts I tried on my winter coat from last year and it was super tight in ONLY the back I like that

 

[fantasma62]

Hey "Kid"....

What's doing....

I have been MIA for a few weeks as I have been sick and there are a bunch of things that have been going on in my life that have kinda' scrambled it all over the place.
So are you finally going to Medica? I believe we'll be in Cologne and we'll go from there.....
Anyway, hope to see you there. I am taking my laptop with me, that way I'll be able to "very inexpensively" communicate with my wife and kids (via messenger, by voice)......

 

[klmclean]

Jake form your lips to God's ears, fingers crossed!! --- This was for what you said about pain and hyperthrophy not being necessarily related!! Actaully to tell you a secret, most of my work shirts are very tight already, and I am not that late a bloomer!! Must be my back and arms! Unfortunately my pants are geting tight ard the tighs too - not somethign I want!

Kerry hey girl! I am so happy abt yoru neck!!! Now watch it girl, you know you get sprains easily!

Hey Dalila
I went shopping last week and every size small top I tried on that had long sleeves I couldn't get over my biceps. I had no idea how big arms were getting Pants are tighter on my thighs too I know it's muscle but, yikes! I am certainly not going to go up a size. I think I'll up my cardio and that should do the trick. Yes, I'll definately be more careful with my neck. I'm reallly watching how I sleep now.

 

[PreMier]

How was the holiday?

 

[sara]

Hey dalila? how things going there?

 

[dalila]

hey peeps! I am writing a short one, as I am in Singapore for work , 17-20th, actaully I am paying US 30 an hour for the hotel broadband connection so you'd better appreciate it!!

jake, the holiday was good, though I got drunk one nite - not sure yet if I should count that as a drawback or a success! The bummer was that my gym ( and everything else) was shut over the hols ( for full 4 days!!!). I coulnd't get a flight to anywhere in Malaysia, or to either Bali or Thailand, everything was fully booked, so I stayed home and chilled out. I live ina condo so it wasn't that bad .

Eating was moderatly bad , but I was prepared for it, so I am not panicking. Actaully after 4 days of missing my workouts and eating like a small ( not big! ) piglet, I am 1.5kg lighter.... WTF?? Weird!

KLM hey girl, glad to hear abt ur bis!! yay!! I wish my bis grew more!!

Tony I am not going after all! Hope you have fun, although you are going for work, and Germany is not much fun in November, I think it's darn cold!! Have a beer for me, will ya? I love german beer!!

Jill I love your new avi, the hair looks awsome!!

Oh by the way, I used the gym in my hotel today, and it's a dodgy gym!! Did chest and bis, and I noticed this guy staring at me when I was taking 22lbs DBs, he actaully had this sly smile, like " This girl has no clue how heavy that is", then he watched in an obvious surprise as I proceeded to do my reps for the chest presses!! Still had a good workout, ran at 9.0 speed level on the treadmill for 30min!!

speak soon guys!

 

[klmclean]

Are you home yet? How was your trip?

 

[PreMier]