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Ameliorating... training journal.


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Chest

Dumbbell Chest Press: 10kgx12x12x12

Fly machine: 25kgx12 27.5kgx11x8

Machine chest press: 20kgx9x10x8

Cardio: 15 mins, 180kcals.

 

Guilty confession I'm kicking myself for, because I'm usually more careful. I've been feeling that my energy has slowed for lifts, especially in the evenings, and after a fairly abysmal workout tonight have thought a bit about my diet and realised how many meals I've been skipping because of uni and dissertation etc. I've been working on about 1000-1200 calories a day, most at the evening meal, which is really poor. I've used IIFYM to workout what I should be running on, and a lot of advice on the Facebook VBB group, so will actually track my diet here for a while for accountability. Spot the female with a previous eating disorder... sigh. I thought I was long past all that.

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Stayed home to write my dissertation today rather than going to the gym. Very rough first draft done. Managed to hit my macros goal that I worked out last night. I'm absolutely stuffed, but hopefully it will be worth it. I have a horrible feeling that not eating enough is the reason why my cold's not been getting better very fast. I feel like I've been eating all day, and realising again how little I've always eaten.

 

Goal Total

 

Kcals 2,200 2,134

 

Carbs 303 332

 

Fat 49 41

 

Protein 138 125

 

Hopefully I'll have better energy for the gym tomorrow and be able to do a good leg day, and still have the energy to give the flat a full clean in post 1st draft celebration... woo? Back to work now. Dissertation calls.

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Feeling the energy benefits of double calories, had a really good weights session today and (even though it's now 3am, and I'm never up at 3am) I also got my dissertation pretty much finished. Logging then straight to bed.

 

Legs -

 

Squat rack: 20kgx10 30kgx10x10x10 much more stable, I'll go up in weight next week.

Leg extensions: 25kgx15x12x12

Leg Press: 35kgx12 45x12 55kgx12 65kgx12

Leg Curls: 25kgx12x12x12

 

And because I failed so dismally the other day, I went back and chest pressed so...

 

Dumbbell chest press (weights individual arms, so double total): 10kgx12, 12.5kgx10x10x7 (whoop!)

 

Got a little over-excited about mashed potatoes so I'm a little too high on carbs and low on protein, but I still sort of got my macros, and I hit my calorie count.

 

Goal:

 

Kcals 2,200

Carbs 303

Fat 49

Protein 138

 

Total:

 

Kcals 2,195

Carbs 336

Fat 50

Protein 101

 

Now to bed before I crash out on my keyboard.

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  • 2 weeks later...

I managed an awesome week last week - but then my phone went and deleted the workouts before I got a chance to write them up. From what I can remember:

 

Monday: cardio 30 mins

 

Tuesday: Back and Biceps

 

Wednesday: rest

 

Thursday: Chest

 

Friday: Back and Shoulders...

 

then before I did arms all hell broke loose with deadlines and I resurficed from an exhausted post-deadline/winter blues flump today. I've been completely knackered and lacking in energy and motivation to get off the couch, let alone get to the gym. November in Glasgow is tough.

 

So, today:

 

Cardio 10 mins,

Squats 20kgx12 32.5kgx10x7x7

Leg Curls 25kgx11 20kgx11x7x7

Leg Extensions 25kgx8 35kgx8x8

Leg Press 45kgx10 35kgx10

Abs routine 15 mins

 

Gave up, my body was still knackered but I'm feeling so much better and back in the swing of things. And my body's getting used to eating a lot, my stomach's finally calmed down and started accepting that more food's becoming a regular thing. My cupboards not so much... they seem to be becoming bare a lot faster.

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Weight 136lbs, body fat 19%

 

Shoulder and back day

 

Cardio 8 mins 100kcals

Shoulder press 7.5kgx10 9kg x6x8x4 7.5kgx5

Lat pulldown 33kgx12 40kgx8x7x6

Incline dumbbell rear delt fly 3kgx12x12x12x

Incline dumbbell rows 8kgx9x8x8 (go heavier, can't increase reps as I slip down the bench...)

Alternating dumbbell raises 4kgx12x12x12

Machine rows 25kgx12 30kgx8 27.5kgx8x8

Machine shoulder press 15kgx10x9x6

Assisted pull ups 25kgx8x5x4

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  • 2 weeks later...

Saturday the 9th

 

Cardio 120 kcals 10 mins

Db chest press 10kgx12 12.5kgx6x8 10kgx5

Incline chest press 10kgx7x10x8

Chest press machine 25kgx10x7 22.5kgx6

Fly machine 25kgx12x12 30kgx7x7

 

Monday the 11th

 

Cardio 20 mins 260 kcals

New machine level 20 4 mins 50 calories owwww

Squats 20kgx10 30kgx10x8x8

Leg extensions 35kgx10x10x10

Leg curls 25kgx10x10x10

Leg press machine 35kgx10x10x10

 

Tuesday the 12th

 

Cardio 10 mins 130kcals

Shoulder press 9kgx10x7x5x6

Lat pulldown 33kgx10 40kgx10x8x7 33kgx10

sumo kettlebell high pulls 16kgx12x12x12

Machine rows 30kgx10x8x8

Alternating dumbbell raises 5kgx12x8x6

Rear delt machine 20kgx10 17.5kgx12x12x12

Incline dumbbell rows 10kgx10x10x8

Pullups 25kgx8x5x5

Ab machine 35kgx12 30kgx16

 

Wednesday the 13th

 

Chest press 10kgx12x15x15

Incline chest press 10kgx10x10x8

Machine cp 25kgx7 22.5kgx5 20kgx6

Fly 30kgx9x8x8

 

Thursday - rest day

 

Friday, Saturday... really ill with a mystery virus which very rarely happens. I doubt I'll be up to the gym tomorrow either which means only 3 days managed this week and last week. Not happy. Housebound. Bored.

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Finally better enough to go back to the gym. 4 days of not eating left me very weak.

 

Thursday - legs

 

Cardio 15mins 180kcals

Squats 20kgx8 30kgx10x10x10

Leg extensions 35kgx10x8x7

Leg curls 25kgx10x10x10

Leg press 35kgx10x10

 

Friday - back and shoulders. Didn't get to the gym till late and was so so tired.

 

Cardio 15mins 180kcals

Dumbbell shoulder press 7.5kgx10 9kgx8x5x5x5

Lat pulldown 33kgx10 40kgx10x6x5 33kgx10

Alternating lat raises 5kgx12x6 4kg x12

Machine rows 30kgx10x10x8

Rear delt fly 17.5x12x12x12

 

Exams, dissertation and essay approaching mean I haven't high hopes for between now and Christmas. I might cut down to 4 days a week... realistically I haven't managed more than that in a while anyway. I'm still seeing progress, but it's very slow.

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hey glasvegan, have a look into high intensity weight training, saves loads and loads of time(if muscle/strength is your goal that is), and then just throw some cardio on top when you feel like it!

 

The articles are pulled up and I'll have a read through when I next need a study break, thanks! It looks interesting. Although at the moment the problem's not so much time as being physically incapable. I'm getting really bad anxiety problems at the moment which are giving me severe headaches, stomach cramps and fatigue - not the best to work out with! Only a few more weeks to go anyway.

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Successful leg day. Actually felt I could have done more but didn't want to push it considering I haven't moved off the couch all week from under a giant pile of books and papers.

 

Cardio - 10 mins/125kcals

Squats 20kgx10 30kgx12 35kg10x10

Leg extensions 35kgx10x10 40kgx10x8

Leg curls 35kgx10x10x8 40kgx5

Leg press 35kgx10 45kgx10 55kgx10 55kgx10

 

WAY better than last week.

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Shoulder and back day

 

Weigh in: 133lbs

Cardio 15 mins 170kcals

 

Shoulder and back day.

Shoulder press 7.5kgx12x12 9kgx7x6 7.5kgx7

Lat pulldown 33kgx10 40kgx10x8x8 33kgx10

Sumo kettlebell high pulls 16kgx12x12x12

Machine rows 30kgx10x8x8

Alternating dumbbell raises 4kgx12x12x12

Reverse butterfly 17.5kgx12 20kgx10x10x10

Assisted pull ups 25kgx8x5x4

Machine shoulder press 15kgx10x10x7

 

Rather tired at the end of that... eating reliably over 1500kcals a day and have the energy to show for it, I'm still not eating the amount I should be but I can never eat as much when I'm stressed so I can't beat myself up too much for it I guess.

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  • 3 months later...
  • 1 year later...

Starting this thing up again to meal log/track my exercise road to recovery as I just thought of it again and remembered how much it helped, back in the day.

 

Brief life summary since I last logged anything: was doing really well fitness wise until a break up April 2014. Moved to Taiwan and worked pretty much 24/7. Only did Yoga. Got more flexible and lost muscle. Trained as a Yoga teacher in Thailand September 2015. Travelled through Asia as a vegan travel blogger (www.plantpowerednomad.com) until I came off a motorbike in Cambodia (end of November 2015). Lost more of my strength and fitness. Came back to Europe. My ankle and knee are still quite banged up, but they work and have stopped bleeding etc. Today I did my first full Yoga class. Back on the road to recovery. I want my muscles back. I want to lose the weight I've gained back over the past nearly 2 years (have gone from 130lbs at my lightest to currently around 150lbs, will weigh myself properly tomorrow and take pics). I'm still nomadic so finding gyms is hard, so will mainly be focusing on bodyweight exercising and lifting when I can. And Yoga.

 

Current macro split (started Sunday) - 1,474 calories 129 carbs 57 fat 111 protein 2,300 salt 45 sugar.

 

Worked out with IIFYM and using MyFitnessPal.

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  • 5 months later...
Starting this thing up again to meal log/track my exercise road to recovery as I just thought of it again and remembered how much it helped, back in the day.

 

Brief life summary since I last logged anything: was doing really well fitness wise until a break up April 2014. Moved to Taiwan and worked pretty much 24/7. Only did Yoga. Got more flexible and lost muscle. Trained as a Yoga teacher in Thailand September 2015. Travelled through Asia as a vegan travel blogger (www.plantpowerednomad.com) until I came off a motorbike in Cambodia (end of November 2015). Lost more of my strength and fitness. Came back to Europe. My ankle and knee are still quite banged up, but they work and have stopped bleeding etc. Today I did my first full Yoga class. Back on the road to recovery. I want my muscles back. I want to lose the weight I've gained back over the past nearly 2 years (have gone from 130lbs at my lightest to currently around 150lbs, will weigh myself properly tomorrow and take pics). I'm still nomadic so finding gyms is hard, so will mainly be focusing on bodyweight exercising and lifting when I can. And Yoga.

 

Current macro split (started Sunday) - 1,474 calories 129 carbs 57 fat 111 protein 2,300 salt 45 sugar.

 

Worked out with IIFYM and using MyFitnessPal.

 

 

hows things going now? injuries on the mend?

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hows things going now? injuries on the mend?

 

Oh hey! How've you been?

 

I was thinking about posting again in here the other day. Life continued dramatic - shortly after my last post I disappeared off to Spain and then wandered around Europe for a while, disrupting diet/exercise, and then I became stuck in Italy for a month where I gained quite a bit of weight and continued getting unfit.

 

As of mid-May, I've moved to Saint Petersburg in Russia and I have a new job here. I've started aerial silks and pole fitness classes, and I love them! Especially the silks. In July I'm starting work at a uni that will get me a discount gym membership, so I can (FINALLY!) get back to lifting. Will probably do 5x5 because of time constraints. I moved into a permanent place a few weeks ago and although sanctions make eating well here quite hard, I'm finding my way and getting back into eating clean.

 

I'm even thinking of adopting a dog to take for runs.

 

After the two year pause/backtrack/weird segway, things are looking up

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good to hear things are on the up! you have really moved around alot bet russia is really cool place.........i havent been here posting for a while due to working and injuries/no training so i was suprised to see how quiet its gone here now so i definitely think you start posting again!

 

be sure to post a pic of your russian dog if you get one

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Moved around a lot... ugh, I think I've been in and out of nearly 30 countries in the last year or two. It all birthed the vegan travel website www.plantpowerednomad.com which is now taking more of a backseat.

 

Dog pictures will be posted for sure! And hopefully acro/aerial/pole/general getting back on track pictures.

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