Tough time coping with not working out!!

[dalila]

Ok so I have done what I planned to do in the gym, though I am thinking that even if I am using pretty light weights, I might not need 3 exercises for tris and bis? any ideas folks?

Oh, and I also did some crunches ( minimal movement, only shoulders off, and tight squeeze of the abs), and lower back extensions. So far everything feels normal, except that silly 'erector 'muscle pulling back when I bend forward!

Diet hmmm eggs have been the food of the day LOL! I came across these herbal Chinese eggs that I adore, in the mall and bought 6!

9.00m coffee with LF milk , no sugar
10.00 whole boiled egg + 2 egg whites, ½ cup oats with ½ cup LF milk
2.00 (PW) 1 scoop protein powder+ 3 TBS raw oats
3.00 ½ cup cottage cheese + 1 slice 100% WW bread
6.00 1 whole boiled egg, 2 eggs whites, 1 slice WW bread
9.30 ( probably some steamed fish, and lots of veggies)

Checked my BF today with that little gadget that you hold, and I wasn???t pleased to find out it has climbed to 21.5% ! I swear like 2 % are around my tummy and EVERYTHING else in my darn thighs!

( the whole day has been such a mixture of good and bad news it???s a really a roller coaster today!)

 

[atherjen]

I never do 3 exercises for bis or tris. usually just one, 4 sets. or if I do 2 exercises I do 3 sets.

Glad that all is feeling better as tthe days progress with your back!

Perhaps the bf reading was off! no worries! dont test it again until after youve been full force into the gymagain!

 

[dalila]

but you lift quite heavy Jen right? I am down to 50% of my capacity for the next 4-5 weeks, do you thindo they k I should still be OK with 2 exercises?

By the way why do those little BF gadgets ask for the age as well? What does age have to do with BF??

 

[Jodi]

Those bioimpedence tests are wrong. Please don't use that as an accurate way of measuring bodyfat.

 

[dalila]

Alrighty Jodi, I hope they show more rahter than less BF than one actaully has! Actuallly that thing is really irritating, no matter how hard I train it shows more fat each year coz I am always 1 year older!

 

[Jodi]

LOL - Those are for the "average" person. They rarely take muscle into consideration so yes, I'm sure you are lower than what it say

 

[sara]

dalila, some workouts that I did last summer at home where I DID NOT have a bench were:

DB shrug
DB tricep extension
DB Hammer curl
DB Shoulder press
DB Front raise
DB Arnold press
DB Seated Lateral Raise

Since you have a bench, you can do DB Chest Press, DB Flyes

 

[dalila]

Sara thanks for the exercises but do what I might I can't picture how I should do seated lateral raises for shoulders? I know the ones yo50u do for posterior delt, but not lateral....

Today is just cardio and shoulders day;
Cycling 40 min (intervals speed and resistance)

seated smith shoulder presses 3 sets x 12 reps @ 50lbs
alternate front seated raises 3X12, @ 10lbs ( dumbells)
rear raises 3X12 @ 8lbs dumbells
Lateral standing raises 3x12 @ 10lbs

Diet:
10.30am coffee with LF milk, no sugar ( overslept)
11.30am 1/2 cup oats with LF milk and some dried cranberries
2 slices FF cheese

2.00 pm Vietnamese Beef soup with mushrooms and soba noodles

5.00 Myoplex protein bar ( was hungry and on the go in a mall, figured it was better than a pretzel or cinnamon roll )

7.00 1 medium steamed crab, 3 large prawns, 3 glasses of red wine ( nice chillean!)

Hope you guys are having a great weekend

 

[atherjen]

but do what I might I can't picture how I should do seated lateral raises for shoulders?

you would do a lateral raise as normal, standing, although you sit at the edge of a bench. makes the movement a bit more challenging.

but you lift quite heavy Jen right? I am down to 50% of my capacity for the next 4-5 weeks, do you thindo they k I should still be OK with 2 exercises?

mmmmm well.... relativly. not always 2 exercises per bodypart would be fine for sure just to maintain.

Hope youve had a good weekend!

 

[dalila]

Jen, the weekend was tiring in all honesty... I have some friends from London visiting, and we were doing the touristy things around KL... The air is crap too, the haze form Indonesia again... grrr

Went to a photo shoot today, hated my make up! I swear that makeup woman plastered so much shit on my eyes, I looked like a wax doll... but you try and argue with them ....

Also everyone ordered pizza and they were wolfing it down, stealing glances at my oaties and cottage cheese and kept asking me what I was eating, why I was eating it, how could I eat it and do I eat like that every day and since when have I been eating like that urgh!! Million silly questions!

Since I woke up at 6.30am I am really tired now, and today is my rest day from the gym, so will go for a nap and chill out.

 

[atherjen]

Photo shoot? PICS PICS PICS

Im sorry you had a tiring weekend! Hopefully this week will fly by for you!

Haha got to love all the food questions. I got them ALL last summer at my job at the tourist bureau every sinlge day.

 

[PreMier]

I want pics too!

 

[dalila]

you guys! I told you I looked like crap in those photos, so unless you haven't had a good laugh in weeks, I won't post them! They were face shots only anyways .... and I did say I won't post pics till I look like atherjen!!

Premy I like your signature , where did you get it? I watched the fireworks from my balcony last nite, they were good but not as nice as the ones for the NY's eve last year!

Today need to go buy a new notebook ( PC) and a fridge for my kitchen. One of those cool new gadgets with a water filter/water fountain and an automatic ice maker. I love gadgets! So save the walking all around the mall, there will be no workout for me today. ( unless the electrical shop stands me up and let me carry da darn fridge in myself! )

Last nite I had a korean BBQ for dinner mmm I swear they have the best meats!! Soooo tender and tasty! Had loaaads of meat, I can't even bear a thought of eating meat any time soon. So as they said in " My Big Fat Greek Wedding", now I'll eat lamb!

 

[Jill]

Where are you from again and how old are you?

 

[PreMier]

My sig is from the movie Face Off. Glad you like it

 

[Jodi]

you guys! I told you I looked like crap in those photos, so unless you haven't had a good laugh in weeks, I won't post them!

Oh post em, I can tell you are very beautiful and hey, if they are as bad as you say they are then I need a good laugh anyway.

 

[PreMier]

Atleast post them in your journal.. so that a few of us can see

 

[dalila]

LOL okies, will do then, but don't say I didn't warn you! I should get a copy of the photos by Friday!

Jodi thanks for the nice words but trust me these photos are like this LOL

Premy I wanted to bring the fireworks photos today fr you, but I left them at home

Jill I am from former Yugoslavia, 29, and I've been living in Malaysia ( south east asia) for the past 13 years. Thanks for stopping by, and please don't be a stranger in my journal.

Yesterday, I walked for 4 hours in the malls looking for the fridge I wanted ( that has to count for something doesnt it?) Aaaaaaaaand I found it!! Aaaaaaand it's gonna be delivered this friday! Now I don't have to stick my fatty photos on te fridge door any more, the door has the mirror finish!! LOL

I also managed to get some 15 min of fast paced swimming in the morning, which I am sure was all nulled with my "beef, beef and more beef" dinner in a Vietnamese restaurant!

By the way who said they like Detour bars?? I got one yesterday and it was waaaaay too sweet for me. I think I still like the Myoplex apple cinnamon the best.

 

[Jill]

Detour too sweet??? Never... I dont think Ive ever had ANYTHING that was too sweet? (for me anywase! )

 

[dalila]

Detour too sweet??? Never... I dont think Ive ever had ANYTHING that was too sweet? (for me anywase! )

Jill you are LOL!! I used to be like that, but I've lost my sweet tooth somewhere along... tooth fairy thank you! LOL

 

[Jodi]

Yesterday, I walked for 4 hours in the malls looking for the fridge I wanted ( that has to count for something doesnt it?) Aaaaaaaaand I found it!! Aaaaaaand it's gonna be delivered this friday! Now I don't have to stick my fatty photos on te fridge door any more, the door has the mirror finish!! LOL

I also managed to get some 15 min of fast paced swimming in the morning, which I am sure was all nulled with my "beef, beef and more beef" dinner in a Vietnamese restaurant!

By the way who said they like Detour bars?? I got one yesterday and it was waaaaay too sweet for me. I think I still like the Myoplex apple cinnamon the best.

Yeah, that counts for something in my book too

I'm glad you are going to post the pics

Detour bars are alright, not too sweet its just that they are so bad for you that I'd rather have the real damn snickers bar

 

[dalila]

OK I decided to post these so people who come here know what I look like...
I've just realised that I have almost no photos with my hair short ( got it cut 2 months ago)... well sorry then, you have to look at ones where I kinda look harassed to smile! LOL

 

[atherjen]

you are VERY pretty!!!!

I hate detours!! they taste fake and soo darn sweet to me too!!

 

[PreMier]

...

 

[SPIKE1257]

I like the 3rd picture.. Got any more ? Less clothes..

 

[dalila]

Good evening nice people! Jen, thanks for the compliment, but I really think I look harassed in two of those pics LOL!

Spike sorry man, I avoid photo opps in my swimmers, I still hate my legs!

I am so tired today, the visitors are still here so I keep going to bed at 3am!! They are a nice bunch but I really can't take this going out every nite any more. On top of it all, yesterday was the leg day in the gym!!

Cardio: HIIT Cycling 40 min!! ( bum bums hurt again!!)

Leg extensions: 15X30, 10X37.5, 8X43.5, 8X50, 5X60
Seated leg curls: 15X30, 10X40, 8X45, 8X50, 7X55
Leg presses: 15X 50, 10X70, 8X90 8X100, 6X110

Lower back extensions 3X15
Lower back bridge on the fitball 3X15

Crunches on the fitball 3X15
Crunches with legs up 3X15
Crnunches with one leg extended straight 3X15 ( each side)

20 min of goooood stretching!

Diet:

9.30am: coffee, LF milk no sugar
10.00: 2 EW+1 whole egg, 1/2 cup oats
12.30 1cup soba noodles+ 5 large shrimp+ veggie ( cantonese style)
3.30 1 C cottage cheese
5.00 some almonds
6.30 PW 20gm of Protein+ 4 tbs oats
9.00 Sweet and sour fish+ black pepper venison+ spinach+ broccoli

O and I keep taking my 4 fish pills every dayb but forget to write

 

[Jodi]

You are very beautiful.

 

[dalila]

Jodi thanks for not noticing the total absence of any muscle mass on my arms! I used to do 3 sets of high reps on all my exercises and never really saw any muslces coming up, till someone here enlightened me to the fact that high reps weren't the way.... And then when I started training as heavy as I could, I hurt my back, and could've beaten my own stupid self! I try not to think about it though and hopefully will be able to go back to training heavy in 3-4 weeks.

Jodi you work in IT don't you? I do PR for IT companies. Mostly MNCs present here in Malaysia.... but now I wish I could bake and sell cookies! LOL less stress!

I like this smily a lot !!!!

 

[dalila]

No gym yesterday, today is the chest and tris day!

Yesterday's Diet:
9.30 coffee with LF milk no sugar
10.00 1 egg + 2 egg whites ( boiled), 2 Wheat biscuits + 1/2 cup LF milk
1.00 200gm braised chicken + spinach and petula ( veggie, family of gourds)
3.30 1/2 cup cottage cheese + some almonds
6.30 1 WW + oat flour home made apple muffin, smoked salmon salad ( no dressing - I was in a hurry!!
9.30 mushroom soup + grilled fish

Last nite I attended a dinner and opera singing concert, the famous Three Chinese Tenors from Australia... I have to say they were very good!! And to think that one of them with such a voice was a dish washer in some restaurant for years... They are funny too!! One of them came out dressed in a Torro's outfit, and in the middle of his aria, threw it off and he was torso-naked underneath!! Everyone started laughing and I caught myself thinkin, hmmm he definitely looks like he is on a bulking diet!!!

I got suckered into buying a new protein powder Protein Complex or something, much more expensive that the Designer Whey I usually get, but the GNC girl said that the reason for that is that, PC brand carried 55gm of protein in a serving.. I only realised that their serving measure is double of the one used by DW ( 70 gm as opposed to 30gm )!! Naturally it has twice as much protein then!! Well anyways.... it tastes really good and the other macros are fine so I'll stick with it this time...

People it's Friday!!

 

[greekblondechic]

You are so pretty! And your arms look nice shush!