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poshbird
11-15-2009, 10:11 AM
Morning

1 Protein Shake with Skimmed Milk

workout

2 eggs

Snack
2 pieces of fruit

Lunch
Jacket potatoe with tuna

Dinner

Spaghetti Boll

Snack

Tuna Sandwich



Workout

Incline Bench Press

5reps x 5 = 20kg

Squats

5reps x 5 = 14kg

Front Dumbell Raises

10 reps x 3 = 10kg

Standing Barbell Curl

5reps x 5 = 20kg

poshbird
11-15-2009, 10:12 AM
Please let me know where I am going wrong I have just started this. I want to loose little weight but I want to become niclely toned.

GoodyGirl
11-21-2009, 01:32 PM
What are your goals poshbird apart from losing weight and looking nicely toned? Can you be more specific? How much do you want to lose etc? How many times can you get to the gym in a week also? I will post you my daily food intake as discussed asap.

poshbird
12-01-2009, 01:45 PM
Tuesday 1st December 2009 Legs

Squats

10 x 15kg
10 x 17.5kg
8 x 20kg
8 x 25kg
6 x 27.5 kg


Deadlift

10 x 15kg
10 x 17.5kg
8 x 25kg
6 x 30kg

Leg Extensions

12 x 10kg
12 x 15kg
10 x 17.5kg
10. x 19.5kg

I have only cheap bench at home so I could not fit no more weights on the leg extensions. I then decided to finish with:

Reverse Crunch
3 x 12

poshbird
12-01-2009, 01:51 PM
Can anyone plese send me some weight exercises for my legs?

GoodyGirl
12-01-2009, 03:02 PM
What about some lunges using a barbell or dumbells. Or walking lunges are also horrible on your legs (in a good way!). You could hold a plate close to your chest for the walking lunges or a medicine ball or use dumbells again. Plenty of options. You could also do weighted step-ups onto a high box. Do you have access to an Exercise Ball? You can do some wicked hamstring curls on these and get a good burn in your hammy's and lower back. Good thing about these is you also have to engage all your stabiliser muscles. They take some practice but are worthwhile IMO.

poshbird
12-02-2009, 09:54 AM
What about some lunges using a barbell or dumbells. Or walking lunges are also horrible on your legs (in a good way!). You could hold a plate close to your chest for the walking lunges or a medicine ball or use dumbells again. Plenty of options. You could also do weighted step-ups onto a high box. Do you have access to an Exercise Ball? You can do some wicked hamstring curls on these and get a good burn in your hammy's and lower back. Good thing about these is you also have to engage all your stabiliser muscles. They take some practice but are worthwhile IMO.


Cool might try the lunges with the dumbbells:)

GoodyGirl
12-08-2009, 10:49 PM
What's happening lately? You're very quiet. Be great to know how the training and diet are going.