pphelps

Wow I have not updated for a while!

Still hitting the gym but playing more football (soccer) hopefully joining a ladies team soon.

Incorporating more raw foods into my diet !!

Wow not updated for a while!!

Quick Notes--

Thyroid checked slight hypo thyroid ism

Gym is going great

Food has been great recently , having a treat every 2 weeks

Loving married life!

Just not been on my radar to update like i used to. just listening to skips podcast more than muscles so figured i would update.

I have been tracking food on lose it and workouts on Bodybuilding.com, about to start Mass machining next week for the gym!!

Its been 2 weeks since i updated!!!!

recap- Gym has been going great, food was going good migraine threw me off, tried a week of being raw vegan it as tough.

I can't seem to loose weight so i had a resting metabolic test done at work its was 2578 cals that is huge!!!! Usually woman are between 1400-1900 i was off the charts but i cant loose weight!

Also had my b12 tested that was fine Iron was pretty low. Next step is thyroid check and i have invested in Maca powder to help the adrenals and thyroid support , also increased my omega fats will take it from here and see how it goes .

http://myvega.com/vega-testimonials/switching-from-whey-to-plant-based-proteins/

very cool i am on the Vega website!!

Legs

Supersets

Leg curl & leg ext

DB lunges & abductors

Glute Bridges & adductors

Drop set leg press

1 leg squats

Seated & standing Calf press

No cardio today!

http://i41.tinypic.com/b4dmxs.jpg

Some vegan Treats, got to wait until jan 31st to sample

Today is a rest day!!

Yesterday i did back and biceps

Precor lat pulldown 3x10

Wide lat pulldowns 3x10

Bent over rows 3x10

Narrow seated row 3x10

Hyper ext 3x10

Barbell curls 3x10

Alt Db 3x10

Hammer curls 3x10

Really good workout yesterday, and the gym was relatively quiet considering its new year!

Plans for today

costco

buy my sister a present for her birthday

read

finish vision board

SO i weighed myself today.. down to 165.5lbs. Feeling much better this week. Feeling like i want to hit the gym all the time I love this feeling!!

Tonight i had to talk myself out of going to the gym to do arms already done legs today, just got that bite!!

Leg ext 3x10

Wide barbell squats 3x10

Leg press 3x10

Walking Barbell lunges 3x10 Both legs

Leg curls 3x10

1 leg deadlifts 3x10 both legs ( Hate these)!!

Seated Calf 3x10

Standing Calf 3x10

I also did some glute kickbacks on the cable 3x15 both legs, heart rate monitor show 543 cals burnt.

Great day today- got lots done emailed some apartments for viewings next week, need to save more money to buy a place so downsizing from 1 bed to studio (maybe) will go check some places out

Today was Shoulders

Still taking it easy due to the nagging pain

DB Press 12.5/25 x 3

Arnold Press 15/15 x3

CAble lateral raises 10/10 x3

Rear delt cable 5/10x3

DB rear 17.5/10 x3

Front delt Raises 12.5/10

Ball crunches 3x15

Bicycles 3x15

Dynamic plank on bosu 3x10

Prett good workout tomorrow is LEGS!!!!!!

Busy day at work, 5 th meal was late but i wasnt too hungry so i waited until i got home after work!!

Tomorrow

Gym

Laundry

Costco run ... again

read more of my book

Hairdressers- its not urgent but should of done it today

Hit the gym at 7am , no hangover for me!! we went to watch the wolf of wall street last night, really good film . Long though it was 3 hours!

Shoulder still bothering me so had to do hammer strength press again 35/12 3 sets

Push ups 3x12 (slow and controlled)

Cable flyes 7.5x12 3 sets

Narrow push ups 3x12

1 arm tricep pushdown 7.5x12 3 sets

Overhead tricep DB 27.5x12 3sets

Lying Triceps 15x12 3 sets

Bench Dips 3x12

298 cals burnt, i was p!ssed going into the session i got to the gym and they had stopped my direct payments for my membership for some stupid reason. so was annoyed i hadto spend some time before getting into the gym sorting that out.

Weighed in today at 167.5lbs, and took photos i will be taking weekly photos again not done this in a while.

Today i did shoulders, weights as somewhat pathetic recently hurt my shoulder no idea how but somewhat limits my lifts.

DB press 10/25 x 3sets ( 10lbs noooooo usually do 30lbs)

Front raise 10x12 x 3 sets

Cable lateral raises 7.5x12 3 sets

Rear Delts 40x12 3 sets

Ball crunches (Abs) 3 sets

Ball tucks 3 sets

Bosu knee cross 3 sets

It was a good workout Heart Rate monitor said 388 cals burnt

I got up a bit later today, i have a bad cough and sore throat don't feel ill more of an annoyance.

I weight myself lost 1.4lbs of xmas weight only ????? to go lol

I went to the gym at 2pm to do legs, it was sooo busy i thought it would be quiet.

Had to switch a few things up as it was so busy, squat rack and smith machine forget it

Leg extension 85x12 3 sets

leg curls 100x12 3 sets

Leg press 145x12 3 sets

Plie squats with kettlebell 3x12

Seated calf 100/12 50/25 50/25

Standing calf press 90 x12 3 sets

not a bad workout but it annoys me having to change stuff up!!

Hit the gym at 1pm today, i thought it would be busier but was pretty quiet

I did a 5 min warm up the x trainer

Wide push ups 3x12

Hammer strength Chest Press 30x13 x3 sets

Cable Flyes 3x12 on kinesis

Narrow push ups 3x12

Overhead DB ext 25x12x3 sets

Tricep Pushdowns 30x12 x3sets

Workout took 38 minutes i always wear my hear rate monitor so that told me i burnt 308 cals.

Spent around 15-15 minutes foam rolling stretching and trying to release this know in my traps.

100% clean eating today!!!

Yesterday we went to the four seasons hotel in Vancouver for xmas lunch they made a full vegan menu just for us 2, me and the hubby were over the moon pic below. the Chef was so nice he came out at every course and brought the food to us talking about it.

http://i41.tinypic.com/23vb12x.jpg

It was exceptional

Today was arms

Bar curls 25/6 x2

alt db curls 25/6x2

hammer curls 25/6

Tricep ext lying 15/6

Tricep pushdown 37.5/8 40/6

Over head tri ext 27.5/6x2

Wrist curls 20/6

Cardio smashed last weeks 6.60!!!!! Pushed hard had some new tunes on my ipod

Monster- Eminem & Rhianna

Wild- jessie J BIG sean & Dizzie rascal!!

Barbell Rows 35/6 35/6

Cable Pulldowns 87.5/6 87.5/6

Seated Cable Rows 87.5/6 87.5/6

Hyper ext 2x8

Not a bad workout but thinking of changing to Mon, wed, Fri and Sat , Sun as Tuesday Thursday are always busy for me i volunteer then i usually got to my works gym to do some Personal Training Stuff and my workout and food suffer for it.

Food was meh not on time and sporadic hence the reason to change my workout days.

yesterday was shoulders had to switch as the gym was so busy

Db press 27.5/6 27.5/6 27.5/6

Military press 25/6 25/6

Db Laterals 17.5/6 17.5/6

Rear Laterals 22.5/6 22.5/6

Shrugs 45/6 45/6

Upright rows 15/6 15/6

Today was Legs squats 35/6 x3

leg press 190/6 x2

stiff leg deadlifts 50/6 x2

leg curls 110/6 x2

calf press 110/8 x3

seated calf 115/6 x2

good workouts, today lacked intensity , i need to load the mm120 power statements on my ipod again listen to them through my workout.

had a great day yesterday, went to watch Last Vegas quite a funny film and went for sushi with my husband (lol) sounds funny saying that now were married!!

Mass machine Chest & Abs

Barbell Bench Press 30/6 30/5 30/5

DB Incline Press 30/6 30/6

Dips (assisted) 125/8 125/8

Leg Lifts 2x15

Crunches 2x15

Mass machine cardio distance 6.45 beat last weeks distance!!!

Excellent workout the 30lbs on the incline felt quite easy!!

What a busy day at work, technology issues!!

Today was Arms

Bar Curls 20/8 20/8 20/8

Alt Db Curls 22.5/8 22.5/8

Db Hammer Curls 25/8

Lying Triceps 15/8

Tricep Press down 35/8 25/8

o/head tri ext 25/10 25/10

Wrist curls 15/8 15/8

Db Wrist Curls 15/8

CArdio completed on the xtrainer!

Today was Mass Machine BAck

Bent over rows 30/8 30/8

Cable pulldowns 85/8 85/8 85/8

Seated rows 85/8 85/8

Hyper ext 10/8 10/8

Good mornings -/8 -/8

No cardio, excellent workout!! Must calculate macros today on food

Love this Place NYC!

http://i43.tinypic.com/11jas0j.jpg

Shoulders

DB press 25/8 25/8 25/8

Military press 20/8 20/8

DB Lateral raises 15/8 15/8

Rear Laterals 20/8 20/8

Shrugs 40/10 40/10

Upright rows 10/8 10/8

Mass Machine Cardio distance 6.41

strange jet lag going on, feeling tired at 7pm and sleeping until 4.30am getting enough sleep but still feel exhausted !

Today was Legs

Squats 30/8 30/8 30/8

Leg Press 180/8 180/8 180/8

Stiff legged deadlifts 40/8 40/8

Leg Curls 100/8 100/8

Calf Press 140/8 140/8

Seated calf Press 110/8 110/8

First time doing legs for 2 weeks they were shaking at the end of the session!!

Back in England for 9 days after 4 days in NYC.

 

A mass machine wedding' date=' Mattpb and me getting married at NYC city hall on Tuesday!! Just the 2 of us!!

 

[img']http://i40.tinypic.com/sonuj9.jpg[/img]

Arrived back in vancouver on saturday afternoon, nice trip back to the U K but glad to be back in Vancouver!!

1lb weight gain in 2 weeks vacation, managed to eat relatively well but in England Vegan food was a chire to find!!

First day back at the gym ,managed to hit the gym 10 days of of 14, not bad considering a wedding was in there !!

Mass machine Training

chest & Abs

Barbell Bench press 25/8 25/8 25/8

Incline Db press 27.5/8 27.5/8

Dips ( assisted) 130/8 130/8

Cable crunches 35/15

Crunches -/15

Leg Lifts 5/15

Db side laterals 10 x15 3 sets

Front barbell raises 20x15 3 sets

Rear Db laterals 10x15 3 sets

Leg extension 70x15 4 sets

legs curls 85x15 4 sets

seated calf raises 90x15 3 sets

calf machine 70x15 3 sets

horrible day in Vancouver today rain rain rain!! The summer has gone ;-(

Tues- Shoulders & Legs

Barbell Shoulder press 40/11 40/11 40/11

Alt DB Press 15/11 15/11 15/11

Upright Rows 50/11 50/11 50/11

Barbell squats 20/11 20/11 20/11

Barbell Deadlifts 50/11 50/11 50/11

Walking Lunges 8/11 8/11 8/11

Standing calf raises 3x11

Seated Calf Raises 90/11 90/11 90/11

Weds- Back & Biceps

Bent over Barbell rows 60/11 60/11 60/11

Db Rows 25/11 25/11 25/11

Seate Rows 85/11 85/11 85/11

Barbell Shrugs 70/11 70/11 70/11

Barbell Curls 40/11 40/11 40/11

Preacher curls 25/11 25/11 25/11

Wrist Curls 15/11 15/11 15/11

Thurs-Chest & Tricpes

Incline DB Flyes 15/15 15/15 15/15

Db Flyes 17.5/15 17.5/15 17.5/15

Cable Crossovers 3/15 3/15 3/15

Tricep Pushdown 35/15 35/15 35/15

Lying tricep extension 40/15 40/15 40/15

Crunches 3 x15

Oblique Crunches 3x15

Busy day off today, will be 3 gyms in one day ywca for volunteering, ymca for my workout and the works gym for my appreticship work!

Also got some errands to do for our holiday in a few weeks