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Franjipani
08-08-2002, 10:55 PM
By creating this journal I am now ACCOUNTABLE. Any CONSTRUCTIVE feedback or suggestions with regards to weight training, cardio or diet will be greatly appreciated....:D

Background

My height is 5ft 4" and I was 78kg. I Lost 21.5kg between October 2001 & April 2002. How did I do it? Quit smoking & drinking, became Vegan (eliminated meat & animal byproducts), exercised daily & did weights 3x per week. Plus of course my unlimited self-discipline & determination...:angel:

My pic (in wannabebig faces) was taken about 3 weeks before hitting my target weight.

Okay, since April I have been a wee bit naughty and slacking off slightly to the point that I lacked focus and put on some additional weight - going back to some of the old patterns of behaviour....:eek:

Current Goal

My ultimate vision is for a completely sculpted, svelte & muscular physique. I want to radiate vitality, strength, health & energy from every pore in my body.

Target Weight = 54kg
Body Fat = (TBA)

My Cardio routine currently consists of either Cross trainer (30mins), Spinning class (45mins), Walking on treadmill (30mins at 7.0 speed & 6.5 incline - special thanks to ectx..;) ) or swimming (30mins freestyle). Can't wait to get back to jogging but due to injury have to be patient.....

Current weights routine is split programme:-

Upper Body
Grinder (5min)
Lat d/b raises using 4kg free weights - 2x12
Bicep curl barbell(35kg) - 2x12
Tricep kickback - 3kg - 2x12
Pec deck (40kg) - 2x12
Crunches on floor with weight - 2 x 50
Softball back ext 2x15
Prone Brace 3x 20 seconds

Lower Body (which I did today)

Leg press (25kg) 2x12
Softball lunches (using 3kg weights) 2x12
Softball Squats (using 3kg weights) 2x12
Softball reverse curl 2x12
Softball lift 2x10
Crunches - 2x50
Prone brace 3x20seconds

Gym membership expires on 13th August & I am changing to another closer to home so that means another fitness test and will post my current girth & skinfold measurements....:)

Next post will be typical diet.......:D

Enjoy !

Francesca

Relentless
08-09-2002, 09:10 AM
Hey Fran,

Good luck with your journal and renewed focus. Clearly you've already made a lot of progress and the next step will have you migrating from looking 'good' to looking 'spectacular'. :)

A couple of comments/questions:

1) what's a grinder? :) (besides a sandwich, that is)
2) your cardio looks cool, but your weight program is a bit dodgy (specifics to follow)
3) It's cool that you're Vegan; some folks think animal protein is easier to uptake into muscle, but if you can cram down enough soy and legumes and whatnot to get your protein, then it's all good -- if you 'downgrade' to veggie instead of uber-Vegan, whey protein is my favourite food... perhaps I'm not well for thinking it, but it's fast, and easy if not as cheap as some regular foods and it helps ensure I get enough protein daily to support muscles growing.
4) you might want to take a look at the WBB lifting programs posted here and/or reconsider your weight training strategy. The short answer is that there's no real reason for women to lift differently from men... we're all humans, we all have muscles that work the same way... you're better off doing compound movements, increasing the weight progressively, and avoiding lame exercises like DB kickbacks. :) You're a woman, so you don't have to worry about getting all bulky and stuff, but there's little sense in doing lifts with low efficacy; you might as well get the most bang for your buck that you can.

I hope that's constructive enough; I put together what I think is a decent twice-a-week whole-body routine with weights for my wife that I'd be glad to pass onto you as an alternative to what you're looking at now.

Anyway, that's all I have for now.

Cheers!
Cal

Franjipani
08-10-2002, 12:17 AM
Originally posted by Callahan
the next step will have you migrating from looking 'good' to looking 'spectacular'. :)

Hey Cal,

Couldn't have put it better myself!!!! Thanks heaps for your constructive advice... you're a legend.....:cool:

I would really love to see the whole body routine you put together for your wife too....as I mentioned I am changing gyms next week and I'd rather be a little more prepared this time around..

A grinder by the way is a machine at my gym that looks like an upside down bicycle - instead of feet at the pedals its the arms...it works the biceps & triceps...

Anyway, yesterday went to the gym and worked on the upper body (as indicated in first post). This is my diet for the day:-

Breakfast :

Banana smoothie - made from Rice Dream (rice milk) & frozen banana put in blender - was yummy !!!

Lunch:

Huge Salad - lettuce, tomato, cucumber, beanshoots, carrot, sesame seeds, sunflower seeds, 4 tbsp rice. Dressing was olive oil & lemon.

Snack

200g Natural Almonds (I soak these overnight in water and it makes them really plump and sweet - highly recommended!)

Dinner:

Indonesian Restaurant (special occasion as my dad came down from Sydney and took me out to dinner ....:D )
Small bowl of fried peanuts (naughty but very nice)
Green Vegetable curry with boiled rice
Black rice pudding for desert - yummy....

I drink between 3-5litres of water per day....I dont drink anything else.....:angel:

Enough for today !

Cheers,

Francesca

MonStar
08-10-2002, 08:55 AM
Good luck Fran, hope you achieve your goals.

What are these exercises? :confused::confused:


Softball back ext 2x15
Prone Brace 3x 20 seconds

Softball lunches (using 3kg weights) 2x12
Softball Squats (using 3kg weights) 2x12
Softball reverse curl 2x12
Softball lift 2x10
Prone brace 3x20seconds

Again good luck.

Franjipani
08-10-2002, 07:14 PM
Thanks for your support MonStar - I have been reading quite a number of online journals and I clearly have my work cut out for me.....:omg: If I had read these before I posted mine....I wouldn't be here now.......how embarrassing...:redface: Didn't realise I was such a novice......

I've been coasting along quite nicely over the past 9 months with slight variations in my weights programme but seeing some of the pictures of the guys & gals on this site (a mighty fine looking group - you are all BABES.....:cool: ).

I've always wanted a personal trainer so when would
NOW be a good time to get one ????
Does anybody have any tips on how to find a BRILLIANT personal trainer?

Okay, today's exercise consisted of 1.5 hours latin dancing .....tres good.....:)

Here is the diet for the day:-

Breakfast:

Hot water with slice of lemon - aim is to Alkalize the body
Rice pudding with Banana

Lunch:

100g Raw soaked almonds
Huge rice salad

Dinner:

Steamed Veges - Brocolli, Carrot, Zucchini, Pumpkin.
Dressing - Tuscan seasoning with Sesame & sunflower seeds
Tofu marinated in Plum sauce - yummo.....:D

Have a terrific day peoples !

Cheers,

Francesca

Franjipani
08-11-2002, 05:00 AM
Another easy day today......40 minute power walk ( i so miss my jogging...:cry: ) around the park...

I only have 3 more days at the gym before I transfer so will do full body weights on Monday & Wednesday..... Tomorrow I'll get my feet fully measured and get some decent shoes...:D

Anyway, diet for the day:-

Breakfast :

Hot water & lemon
Steamed Brocolli with Tahini sauce

lunch :

200g raw almonds
Large salad - usual stuff

Dinner :

Morrocon stir fry with Tofu - delish actually....:)

I generally only eat when I'm hungry but a few members have informed me that I need to eat more often....Why is that...:confused:

Enjoy !

Cheers,

Francesca

iLUDEd
08-11-2002, 06:25 AM
Originally posted by Franjipani
I generally only eat when I'm hungry but a few members have informed me that I need to eat more often....Why is that...:confused:


if u eat every 2-3hrs, your speeding up your metabolism ..
also by training your body that youll be comsuming a meal every 2-3 hours, its letting your body know it doesnt have to hold onto fats (if u dont eat regularly your body will store fat so youll have energy for the rest of the day incase you dont consume another meal, because it doesnt know when your next meal is coming), but by consuming a meal every 2-3hrs your body knows it will be geting a refeed in a few hours time, so those fats wont be stored away for future usage..

ectx
08-11-2002, 12:58 PM
:withstupi
also, add some EFA's. They help you get rid of the "bad fats"
check your pm's :D

Franjipani
08-12-2002, 06:04 PM
Was the last day at my current gym. Did weights today..... First Cardio... walking on treadmill 30mins at 7.0 speed & 7.0 incline). Then it was weights...running short of time today though...:(
Does it make a difference doing cardio first or last?

Lat raises using 5kg free weight - 2x12
Bicep curl barbell(35kg) - 2x12
Tricep kickback - 3kg - 2x12
Pec deck (40kg) - 2x12
Crunches on floor with weight - 2 x 50
Leg press (25kg) 2x12

Diet was extremely pathetic today as had friend from interstate visit so it was out for lunch and out for dinner....tuttut

Meal 1 = hotwater & lemon to alkalize followed by brocoli & tahini
Meal 2 = babaganoosh dip with turkish bread & pumpkin & chick pea curry with some white rice
Meal 3 = Thai - curry puff, spring roll, tofu triangle (with sweet chilli sauce & peanut sauce) then vegetable curry with rice with roti....
Definitely not enough water today - lots of peppermint tea though

Anyway, I felt totally shite after all that as you can imagine... won't be doing that again in a hurry.....:(

Pretty excited about joining up with my new gym today...yipppeee..:D its part of YMCA (local gym) all I know is I'll be able to start doing Yoga - (I'm in desperate need of increasing my flexibility - heaps of issues with tight muscle groups in calves) and swimming - looking forward to exercising without pain...:D

ectx
08-12-2002, 07:41 PM
Hey Momma! :D Don't fret too much about diet. Every once in a while your body needs a curve ball, it keeps it guessing. As far as cardio and weights...do it after you hit the weights or completely separate. You want to have enough energy when you hit the weights. How much cardio are you doing? It sounds to me like your doing it everyday...not good. 3-4 times a week is enough. Your joints and your firm body will thank you later. Sometimes less is best. Coming from a cardio junky, believe me, that was not easy to say. :p

cheers,
r

IceRgrrl
08-12-2002, 07:50 PM
Do you have any idea what your total calories are for a typical day? It just seems like you should be eating more if you are seriously lifting...I would have a hard time keeping going on your diet.

Franjipani
08-13-2002, 04:14 AM
Feeling a bit "blah" as I didnt do any exercise today...but did join my new gym....:D I'M EXCITED !!!!! I've booked the best weights instructor to show me the ropes...but booked out until next Wednesday - bummer....

Thanks to Cal & extc, I will be sporting a new and improved weights programme which I will post when I begin - yay !!!! Thanks for your help guys I really appreciate it ;)

I must say, it feels strange 'grazing' rather than eating my three meals a day. I guess I just need to tweak it a bit more and eat a lot less with each meal.

Its also been suggested to me that a protein shake is in order...I know I can get "soy protein" type shakes but is it really necessary? I understand the principles that it will help build more muscle (and lose fat - remember, thats the aim here as well, I need to lose about 8kg more)...

Daily Diet

meal 1 = two heads of brocolli & tahini (i'm really enjoying this breaky at the moment)
meal 2 = Vegetable fried rice (200g boiled white rice, 1tbsp olive oil, carrot & zucchini) twas yum also..
meal 3 = 200g raw almonds
meal 4 = 2x apples
meal 5 = Huge salad (the basics + avocado + red capsicum + olive oil) with 350g tofu with Herbamare (organic herb seasoning). Adding the seasoning make the tofu crispy..ummmmm

IceRgrrl - I appreciate your comments and the answer is no, I don't tally up my calories....I am certainly getting enough food though, in fact I'm not even really hungry at times when I do eat which is a no, no....tuttut. Think I'm over doing it on the nuts actually.... they are quite moorish....I will do it though just for curiousity sake... (ohh just as an aside - I've really been enjoying reading your journal...:D )

Enough now !

Cheers,

Francesca

IceRgrrl
08-13-2002, 06:58 AM
Thanks Franji...glad my journal is of interest :)

The reason I asked about your cals is that it is sometimes a surprise to women that they have to eat a lot more than the conventional wisdom dictates once they get into heavy training. I have a good friend who is vegan and I know that it can be quite a job to blend both training and diet in that situation.

Sounds like you're off to a great start :thumbup:

Savannah
08-13-2002, 09:28 AM
Yeah definitely a great start to a journal FRanjipanji!
Your diet looks quite apetizing and i'm a total meat lover.
I am curious as well about your daily total intake of protein. I'm not really up to par on the amounts of proteins you're getting in some of those foods so I'm just curious.:)

Franjipani
08-13-2002, 11:32 PM
Its was my first day in the new gym & I had :newbie: written all over my face....but it was okay because I was ever so EXCITED...:D

First day with new Programme:-

WEIGHTS

Bench Press - (first time I've ever done this so they would not let me put any weight on it - the bar was 8kg - too easy of course)

Incline DB press - 2x 10 using 5.6kg (12.5lbs) Felt weird doing this one also on an incline bench. Next time I will go up one as it was not tough enough

Seated Row - 2x 10 using 20kg

Lat Pulldown 10 x 20kg & 8 x 25kg (I overestimated the 25kg and was only able to do 8). I had the bar in front instead of behind head - does it make much of a difference?

Arnold Press (never done this before - felt odd rotating the wrists) 2x10 using 5.6kg (12.5lbs)

Leg Ext - 2x 10 using 25kg

Leg Press - 90degree leg press 10 x 40kg & 10x45kg (didnt like this one much - didnt feel like it did anything at all )

Lat raises - 2 x 10 using 5.6kg (12.5lbs)

Followed Weights with 35 minutes on Treadmill walking 7.0 and incline of 7.5 - increasing by increments of .5 per minute.

STUFF

I really enjoyed the new exercises today although I'm a stickler for form so will be glad when I have my assessment next Wednesday to make sure I'm doing everything properly. Last thing I want is to cause injury to myself. I'd really like to know how to strenghen my inner legs as I pronate on my right foot which rotates my hip (I think??) and I want it to be stronger.

Was my first time at doing weights FIRST before any cardio - wow...felt quite odd. I didnt really sweat much at all (I think my system is far from efficient at the moment).

Stayed on the treadmill for 5 minutes longer than usual as I was distracted by a fine looking guy who jumped into the 50m pool with his suit and brief case..I thought ..what the..... then I saw an underwater photographer....mmmmmm twas a nice sight though...;)

**note to self - must buy gloves for weight training

Must dash,

Francesca

Franjipani
08-14-2002, 04:16 AM
Daily Diet

Meal 1 = 480g Steamed Brocolli & Tahini (Broc is 49% protein by the way)
Meal 2 = 200g soaked raw almonds
Meal 3 = Salad Wrap (salad + 1 piece of mountain bread)
Meal 4 = as above - delicious - warmed in oven
Meal 5 = Steamed Vege's

Stuff

I've decided to count calories for a little while so I get an indication of how much I'm eating (thanks to Sav & IceRgrrl;) ). Is there some online facility that tells you the calories in specific foods ??? Wouldn't have a clue about my Almonds.
I really love my almonds but I know I MUST cut down on them and get a different source of good protein.....I've been thinking for a little while that I may re-introduce fish back into my diet....I'd rather take something more natural than go to supplements if possible...anyway, I'll see how I go first before making any drastic changes...:eek:

Am feeling nice tingles from my workout today....shall get some decent shut-eye tonight me thinks..;)

Cheers,

Francesca

Relentless
08-14-2002, 10:11 AM
Good work on the lifting, Fran!

A few comments:
Peoples' opinions vary on this, but I'm not a big fan of cardio immediately after weight training. Your call of course, but IMHO the best thing you can do right after lifting weights is to consume come protein & carbs and let your muscles grow . . . ectx (above) also has it right; you don't need to cardio every day.

If you're going to lift whole-body 2x a week, a good solution may be to do cardio on 3 or 4 of the other days in a week... this will also cut down on the amount of time you gotta spend in the gym on any one day; doing a whole-body lift-program plus 35 mins of cardio means you're probably looking at 2 hours or more by the time you get in, get changed, lift, cardio, shower and get out . . . far too long in the gym for one day!

Supplements/Protein: Fish is good, and easy to get in Oz, from what I hear. I wouldn't dismiss protein powders as 'unnatural' though. I guess the real thing about them is their convenience; if you don't mind the extra work, then 'real' food is just as good but you may find it a helluva lot easier just to slam down protein shakes to help get your protein up.

For the lat pulldown, I'd leave it at 25kg and push yourself to get 10 reps, if that's what you're shooting for . . . if you only get 8 this session, try for 9 session and so on. It's not about lifting to a set number and then stopping. It's about lifting as many times as you possibly can, which ideally will max out around your target rep range. If you can lift 20kg 13 times and 25kg 8 times and your target reps are 10, you ought to be lifting 25kg and working up to 10 reps. Once you can get those 10-11 reps, you should be bumping with weight up to 30kg and pushing up again from 7-8 reps to 10 again. Get it?

And behind/in front of the neck doesn't really matter for lat pulldowns. Some people will claim it's bad for your shoulders to do it behind, but it's a matter of preference. If it feels comfortable to do it behind, go for it. If it feels more comfortable in front, go for it. The kicker is that there are some people that do it in front and then use their spinal erectors to sway their torso and build up momentum, 'cheating' on every rep simply to lift more weight. These people are only cheating themselves; by doing this with your lower back, you're robbing your lats of the work. Personally, I perfer behind the neck because I CAN'T cheat with that position. But to each their own.

Cheers!
Cal

IceRgrrl
08-14-2002, 10:14 AM
Originally posted by Franjipani
[BIs there some online facility that tells you the calories in specific foods ??? Wouldn't have a clue about my Almonds.
I really love my almonds but I know I MUST cut down on them and get a different source of good protein.....I've been thinking for a little while that I may re-introduce fish back into my diet....I'd rather take something more natural than go to supplements if possible...anyway, I'll see how I go first before making any drastic changes...:eek:
[/B]

I like www.fitday.com. The database is pretty good plus you can add your own custom foods. And go for the fish! :)

Franjipani
08-15-2002, 06:03 AM
awwww I'm a sore muffin today after yesterday's weights:eek: so I only did a yoga class today to stretch out every single bit of me...

IceRgrrl - you are an absolute legend for directing me to that web site...not sure just how accurate it all is (ie. I never really count some veges as having many calories at all)....but whooooa did I get the shock of my life when I saw the breakdown...!!!

DAILY DIET

Meal I = 2 heads Brocoli & tahini
Meal II = 250g tofu & Salad (carrot, lettuce, tomato, cucumber, avocado - whole, olive oil & lemon)
Meal III = 150g almonds (<<<note - cut back slightly:D )
Meal IV = 250g tofu - crispy & really tasty - yummo

Now very interestingly, I consumed 2166 calories today - 71% FAT:cry: , 11% CARBS & 18% PROTEIN .... Looking at my meals, it looks like nothing but I gotta say that my salads are pretty massive...

STUFF

Okay, didnt quite make the 6 meals but hey, i'll get there now that I have my new super dupa SOY PROTEIN supplement:cool: whoo hoo !!! so its bye bye fat & helloooooooo muscle.......

I really had an OUTSTANDING day today !!! I got myself a sexy new pair of runners, got my soy protein sorted, bought some flaxseed oil & gloves for weights.
Was also my last night of Latin Funk dance class and we put together the routine we've been working on for 6 weeks now....we looked pretty groovy gettin down with our bad selves...:p Damn good exercise too - I'll be counting that one....

Cal - point taken with the protein powders & doing cardio straight after weights. I will stick with 25kg during Lat Pulldowns and let you know how I go....I have never felt this sore after weights before so its all goooood:) Great news too, this gym actually have spinning classes so I'm really impressed with the facilities here - will do classes in my off days.

Ectx - I can't thank you enough for your constant guidance & support;) mmmmmwwwaaahhh - you are a champ !!!

Until tomorrow,

Cheers,

Francesca

IceRgrrl
08-15-2002, 07:11 AM
No problem, Franji...and I know exactly what you are saying about seeing the breakdown. It helps to log everything for a few days and see what you are really eating. I know it really helps me to stay on track and make sure I am getting enough protein. :)

The database is pretty accurate if you make sure that you are as accurate as possible with your amounts/measurements.

ectx
08-15-2002, 07:57 AM
Hey gorgeous. Looks like your getting a hell of a workout. I'm really enjoying reading your journal. Well, I'll bug you tonight...or I guess in the morning Oz time. :)
r

Franjipani
08-16-2002, 06:06 AM
Got some decent shuteye last night - 7hrs. Upper body still sore from weights on Wednesday so decided to do a spinning (RPM) class at my new gym...How impressed was I?? it ROCKED !!!!! Music makes a huge difference to my workout & motivation level - they have just scored themselves a regular.....:D

DAILY DIET

Fitday.com was offline today so was unable to tally up my calories etc...I was ever so good too - until dinner time:angel: Went out for dinner tonight to the Vege Bar in Brunswick St. & had pizza for dinner but was extremely proud of the fact I resisted a slice of heaven -VEGAN CHOCOLATE CAKE...mmmmmm its the best i've ever tasted but nothing tastes as good as how I'm gonna feel soon;)

Now that I've fully recovered from shock about my calorie breakdown from yesterday, Im happy to report that I've cut down on my daily nut & tahini consumption by half and that I have begun taking my protein shake..yiipppeeee......Gotta also add that my body is beginning to get used to the additional feeds too....

Meal I = brocoli & tahini (2tbsp)
Meal II = Protein shake with Rice milk - delish !
Meal III= Almonds (100g)
Meal IV = 2 slices mountain bread with salad & avocado + 1tbsp Flaxseed oil + tahini as spread
Meal V = Vegan pizza - Moroccan (humous, olives, pumpkin etc...) god it was divine !!!

STUFF

I have found that by dramatically reducing carbs & sugars from my diet it seems to curb any cravings....It helps with womanly cycles too....I used to over-eat at times for comfort and to fill up - even when I was not hungry - a case of my system screaming out for sugar ?? Anyway, I'm bound to gain greater muscle definition as a result... so its all good. :)

Whoo hoo - got weights in the morning..get to use my new gloves:D

Cheers,

Francesca

IceRgrrl
08-16-2002, 06:54 AM
Originally posted by Franjipani
Upper body still sore from weights on Wednesday so decided to do a spinning (RPM) class at my new gym...How impressed was I?? it ROCKED !!!!! Music makes a huge difference to my workout & motivation level - they have just scored themselves a regular.....:D


LOL! Yup, I agree...Spinning is an awesome workout and it goes by fast! It's about the only way my short attention span will last through 45 minutes of cardio that is not outdoors or a game of some sort :)

Franjipani
08-17-2002, 04:20 AM
Had 6.5hours sleep last night & woke a little bit tired actually....still, jumped out of bed, had my protein shake and made my way to the gym:D Pretty excited to try out my new gloves...... (always the little things that are so amusing;) )

WEIGHTS

Bench Press
1.2kg (2.75lb) weights 3x10
Second time I've used this - first time was not allowed to use any weight at all (the bar is 8kg). I will improve this next session.

Incline DB press
5.6kg = 1x 10
6.8kg = 1x 10
6.8kg = 1x 10

Lat Pulldown
20kg = 1x10
25kg = 1x10
25kg = 1x8

Arnold Press
5.6kg =1x10
6.8kg= 1x8
6.8kg= 1x8

Lat Raises
5.6kg= 1x10
6.8kg= 1x8
6.8kg= 1x6

Seated Row
20kg=1x10
25kg=1x8
25kg=1x8

Leg Ext
20kg=1x10
25kg=1x10
25kg=1x10

Leg Curl
20kg=1x10
25kg=1x10
25kg=1x10

Leg Press
45kg=1x10
55kg=1x10
55kg=1x10

*Crunches with weight 2x70

DE-BRIEF

For the first time EVER I know what it feels like for muscles to BURN baby:D very addictive stuff....... The leg extensions did the trick but was the only exercise where i felt that burning sensation. Having issues with the leg press machine - I don't like this particular machine its shite :( Is there another exercise I can do to substitute????

I went to the gym first thing in the morning and felt the session was tougher than the other afternoon. I was happy that I increased my weight in most cases. Don't understand why I'm not sweating though:confused:

DAILY DIET

Meal I = Protein shake with Rice Milk (300g)
Meal II = Protein shake with Rice milk (300g)
Meal III= Almonds (150g)
Meal IV = 2 apples
Meal V = Crispy tofu with Salad + 1 avocado + olive oil + flax oil

Total Cals: 2439
Fat: 55%
Carbs:26%
Protein: 121 482 20%

DE-BRIEF

I can't believe how many cals I'm consuming !!! They have increased by 273 since Thursday:eek: but my fat has gone down by 10% and increased my carbs by 15% & protein only by 2%.....hummmm its the veges with the hidden carbs...I even had two shakes today !!! Okay, will keep an eye on it.. All my fats are good oils. I MUST find some alternative foods to eat......

Any suggestions would be greatly appreciated !!!

IceRgrrl - I can't believe how unbalanced my diet is since I've been using that website you suggested....Its pretty brutal:cry: Any idea how many cals I need to be consuming in order to lose the last 9kg???

Ectx - Gonna need to crank things up a gear or two hon:)

Have a top night guys !

Francesca

MonStar
08-17-2002, 06:34 AM
Meal I = Protein shake with Rice Milk (300g)
Meal II = Protein shake with Rice milk (300g)
Meal III= Almonds (150g)
Meal IV = 2 apples
Meal V = Crispy tofu with Salad + 1 avocado + olive oil + flax oil

Hehe I like the Roman numerals, phat as hell. Journal looking good as always. :):)

Mystic Eric
08-17-2002, 01:53 PM
Originally posted by MonStar


Hehe I like the Roman numerals man, phat as hell. Journal looking good as always bro. :):)

Lol Fran's a girl.

ectx
08-17-2002, 06:41 PM
I went to the gym first thing in the morning and felt the session was tougher than the other afternoon. I was happy that I increased my weight in most cases.

Nice workout BRO. *snickers* :p

MonStar
08-18-2002, 12:44 AM
LOL! I am so sorry for some reason I had this idea that you were a guy, dont kill me. I didnt mean any offense to you AT ALL (honestly).

Franjipani
08-18-2002, 04:58 AM
Had 7 hours sleep last night. Woke up bright & cheery although muscles were quite sore from yesterday's workout. Im particularly feeling it in my upper half - biceps & shoulders mainly.

WORKOUT

Did a 9:30am RPM (spinning) class today and really worked it BIG TIME... the instructor was fantastic, music was loud and pumping and I challenged myself more than I did the last class. I was sweating like mad - horrray !!! :D My legs were killing me by the end of it so its allllll goooood.....

DAILY DIET

Meal I = Brocoli & tahini
Meal II = Protein shake with water
Meal III= Protein shake with Rice Milk - (has my stamp of approval)
Meal IV = Soaked Almonds (100g)
Meal V = 2x mountain bread + salad + 1/2 avo + sweet chilli sauce - delish
Meal V = Stir fry Veges + tofu + brown rice+ satay sauce

This was the breakdown of my food BEFORE Meal V (I went out to Vege bar again so dont really know the calories...) Its looking much better today with increased protein.....yay !!!

Calories 1103
Fat: 49%
Carbs: 19%
Protein: 32%

STUFF

I'm really looking forward to Wednesday when I get a complete health check, measurements taken & my programme checked to make sure I'm lifting correctly.

Appreciate all the comments guys in my journal.....now that I have recovered from MonStar thinking i'm a bloke:cry: (j/k). I figured I'd best put up a picture of some sort here...........

Until tomorrow,

Francesca

Franjipani
08-19-2002, 05:25 AM
Was up with the birds this morning but still managed 7hours sleep. All was good until I stretched and bloody well pulled a muscle in my neck and its been painful all day dammit:(

WORKOUT

Today was cardio day and was pretty excited about wearing my sexy new trainers:cool: . Decided that I'd get back on the treadmill after some time away due to injury so did the following:-

10mins warm up walking at 7.0 speed
10mins jog at 10 speed
5 mins walking at 7.2 speed
5 mins jogging at 10.5 speed
** crunches on swiss ball 2x 70 for abs.

DE-BRIEF
I wasn't completely happy with today's workout because it was a bit light on and I didnt push myself hard enough but its better than causing injury to my leg I suppose. I have weights in the morning so i'm chuffed about that.....:D

** one thing I have noticed is that when I'm exercising I seem to have phlegm.... can't contribute it to any dairy product because I am Vegan... so whats all that about :confused:

DAILY DIET

Meal I = Brocoli & tahini
Meal II = Protein shake with water
Meal III= Protein shake with water
Meal IV = Soaked Almonds (100g)
Meal V = 2x Sorj bread - oven crisp + 1 avocado
Meal VI = Fried rice (brown rice with olive oil) with Pumpkin & Brocoli.
WATER: 4litres +

Total Cals: 1750
Fat:46%
Carbs:30%
Protein:24%

DE-BRIEF

Mmmmm diet is looking pretty bland at the moment but funny thing is I really enjoy it.....(for now). I've noticed that my stomach is beginning to ask for more food every couple of hours so its responding well to each meal. I have also started drinking my SUPERGREENS which contains every known grass in the world by the look of it:eek: mixed with my drinking water....I'll be bouncing off the walls soon with even MORE energy..whoo hoo...

Mkkaaay, until tomorrow then....

ectx
08-19-2002, 06:05 AM
10mins warm up walking at 7.0 speed
10mins jog at 10 speed
5 mins walking at 7.2 speed
5 mins jogging at 10.5 speed


WooHoo Franji! Glad to see you were pain free on the treadmill. Try adding a 5 min cool down. Oh yeah....woopaah. ;)

Joe Black
08-19-2002, 06:53 AM
looking good Francesca :)

I think its awesome you are training with some good basic movements now!

keep up the hard work!

Franco
08-19-2002, 08:16 AM
I agree. Looks like things are going ace for you.

Keep up the good work:)

Relentless
08-19-2002, 10:00 AM
Originally posted by Franjipani


1) The leg extensions did the trick but was the only exercise where i felt that burning sensation. Having issues with the leg press machine - I don't like this particular machine its shite :( Is there another exercise I can do to substitute????

2) I was happy that I increased my weight in most cases. Don't understand why I'm not sweating though:confused:


For #1: Squats, Hack Squats, Safety Squats and/or even Lunges are all potential replacements. Lunges are a bit hard because personally I find it hard to pick up enough weight to challenge my quads. Leg Press is mostly quads. I've already turned you on to exrx.net, so you coulda looked this up yourself. :) If you ever wanna sub an exercise and you're not sure what's out there; find the exercise on EXRX and take a look at the other options for the bodypart; most of the ones there are fine.

For #2: Good work. Be RELENTLESS in challenging yourself with new weights. As far as not sweating, I'd guess that is either because of the lower reps than you're used to and/or your rest period between sets. If you want to sweat a bit more and keep your HR up, time your rest between sets to be about 100-120 seconds. Your muscles recover the bulk of their energy in this length of time, so longer rest won't help much anyway and keeping a rapid pace of lifting keeps your heart pumping. As your body adapts, and you start lifting heavier you may find the sweat just pours out... for myself, when I do heavy deads/squats/presses, I build up a good bunch of sweat even though my rests tend to be a bit more than 2 mins.

Cheers,
Cal

P.S. I totally know what you mean about getting excited for little things like gloves. I bought a dip belt before my leg workout on Saturday and I had to try some weighted dips and pullups even though it wasn't the time for those. :)

Franjipani
08-20-2002, 06:21 AM
Had an OUTSTANDING 7 hours sleep last night and woke up pumped....why you ask??? ITS WEIGHTS DAY...yayyyyyyy:cool: Beautiful day here in gorgeous Melbourne...gotta luv that.....

WORKOUT

8:00am

Bench Press
1.25kg x 12
2.5kg x 12
2.5kg x 12

Incline DB press
5.6kg = 1x 10
6.8kg = 1x 10
6.8kg = 1x 10

Lat Pulldown
20kg = 1x10
25kg = 1x8
25kg = 1x8

Arnold Press
5.6kg =1x10
6.8kg= 1x8
6.8kg= 1x8

Lat Raises
5.6kg= 1x10
5.6kg= 1x10
5.6kg= 1x10

Seated Row
20kg=1x12
25kg=1x8
25kg=1x8

Leg Ext
25kg=1x10
25kg=1x10
25kg=1x10

Leg Curl
20kg=1x12
25kg=1x12
30kg=1x8

Lunges
2 sets of 12 on each leg using swiss ball

*Crunches with 10kg weight 2x100

DE-BRIEF

Did the lunges but forgot squats stuttut. My form is pretty good its just a matter of fiddling with the right weight levels at the moment. I've improved on the bench press & leg curls and will be on the right track tomorrow when I get my assessment done. Also, all my measurements & body fat will be calculated *gulp* so I will at least have a starting point and can work out my next goal range:D.

** Cal - Thanks for your encouragement and your lengthy instructions - I so appreciate them. Yes, I have been consistently looking at that website and did figure out some additional exercises before I received that *gentle* slap on the wrist;) I also decreased my rest time to about 1 minute (as per your message) between reps but still no joy in the "sweat" department - will be even more RELENTLESS next time:strong:

** FAngel & Hulk - Ta muchly for checking out my journal and for your support :D.

** Ectx - As always.....thanks for giving me such brilliant advice with my thousands of questions I throw at you daily - you are just Super & I luvs ya :angel:

DAILY DIET

Meal I = Protein shake with Rice milk
Meal II = Protein shake with Rice milk
Meal III= Brocolli & Tahini
Meal IV = Sorj bread with salad & 1/2 avo
Meal V = Sorj bread with salad
Meal VI = Tofu stir fry with carrot, pumpkin & BEANS

WATER: 4litres + with Supergreens

Total Cals: 1810
Fat:33%
Carbs:41%
Protein:26%

DE-BRIEF

Whoo hooo - the fat % is going down and I introduced BEANS to my diet.....(...its always the little things;)). I was an absolute "STARVIN MARVIN" this morning but was not really hungry this afternoon.....interesting..

Sweet dreams,

Francesca

ectx
08-20-2002, 07:01 AM
:thumbup: Way to go Franji!

...and, I'd hardly call my advice brilliant...Heck, I'm a :newbie: too. ;)

luvs ya right back. :D

Franjipani
08-21-2002, 08:12 AM
Had 7.5 hours sleep last night which I think is just spot on:D. I was ever so EXCITED today as I had my first Health/Fitness assessment with my new gym...yayyy !! So I finally know all my girth measurements & % body fat :eek: ). Got the thumbs up for my fitness levels so I was well impressed....

I'm proud of my progress since October last year and although I have had a bit of a setback until recently, I am constantly improving...... :D

All that needs to be done now is to fine tune the lifting segment in line with my current goals. (Cal, she thought what I'm doing is perfect - just going to add a few more weights & demonstrate correct form on Friday) So as you can imagine I was pretty chuffed:p

WORKOUT

Cardio - Crosstrainer for 30mins (level 7-10)
Bike - Fitness assessment 10mins

DAILY DIET

Meal I = Brocolli & Tahini
Meal II = Protein shake with Rice milk
Meal III= Sorj bread x 2 with salad & 1/2 avo
Meal IV = Protein shake with Rice milk
Meal V = Tofu stir fry with carrot, pumpkin & BEANS

WATER: 4litres + with Supergreens

Total Cals: 1810
Fat:33%
Carbs:41%
Protein:26%

**Its sad when I just copy & paste from yesterday's menu.....I MUST find some exciting new foods to eat:eek: :(

Until tomorrow then.....

Franco
08-21-2002, 09:05 AM
Good variety of fats in your diet Fran. If you can get hold of some Flax oil try and incorporate it into your diet:)

Francesco

Franjipani
08-22-2002, 09:40 AM
Got 6.5 hours sleep last night, woke up without alarm....had steady energy levels throughout the day then ROCKED tonight at a latino club in Melbourne....whoo hoo. I'm so pumped I had to write this NOW... I had a sensational time - I danced with 5 different guys - all different dance levels until I hit the jackpot....the last one was really excellent - unique with a style all of his own....he made me look like a billion dollars....I seriously had so much fun I'm making it a regular dance night (note to self...target fabulous male dancers and approach promptly and directly:D )

Anyway, I digress......

WORKOUT

Today was cardio and I did a spinning class. Twas okay.... I had a good sweaty workout - although I felt I only gave about 80% today...they changed the music - new programme and it was pop CRAP - totally shite.....mmmmmm when you're on to a good thing -stick to it I say !!!! Mmmm moving right along though - im excited about my weights training tomorrow because the gym have incorporated a few additional exercises so I'm pretty keen to check it out..:cool:

Ohhh and i'm definitely counting the 3 solid hours of hip swinging action on the dance floor too;)

DAILY DIET

Mmmm this is embarrassing to do three days in a row but hey - shoot me:p

Meal I = Brocolli & Tahini
Meal II = Protein shake with Soy milk + Flax
Meal III= Sorj bread x 2 with salad & 1/2 avo
Meal IV = Protein shake with Rice milk
Meal V = Tofu stir fry with carrot, pumpkin & BEANS

WATER: 4litres + with Supergreens

Total Cals: 1810
Fat:33%
Carbs:41%
Protein:26%

Diet is Definitely going to change tomorrow as I have a friend coming to stay from interstate for the weekend...so will get a little more creative on the food front me thinks;)

**FAngel - thanks heaps for your contribution to my journal - I did add Flax today.. Am looking at getting the fat % down a little more though....

**Ectx - hope you got some decent shuteye last night ??? I had a huge chuckle over your treadmill hog *lol* ;)

Have a spectacular day all !!!

PowerManDL
08-22-2002, 09:45 AM
Hey Franjipani,

What's up bro? Good workout bro.

:cool::cool:

Franjipani
08-22-2002, 10:01 AM
Originally posted by PowerManDL
Hey Franjipani,
What's up bro? Good workout bro.
:cool::cool:

*sigh* my, my you are a cheeky one PowermanDL tuttut .

Lucky for you that its 1:55am and I'm pretty shattered - you are so cruisin for a bruisin though hon.....and I mean that in the nices possible way;)

PowerManDL
08-22-2002, 10:03 AM
:eek:

Good thing I have another class in an hour or I'd be all excited.

Pup
08-22-2002, 10:08 AM
why don't the beautiful women threaten to beat me up :cry:

PowerManDL
08-22-2002, 10:10 AM
Its a new ninja art-- didn't you get the memo?

Pup
08-22-2002, 10:11 AM
dammit...i was at allie's...its all her fault...*stomps around*

ectx
08-22-2002, 02:46 PM
Originally posted by Franjipani
...then ROCKED tonight at a latino club in Melbourne....whoo hoo. I'm so pumped I had to write this NOW... I had a sensational time - I danced with 5 different guys...

floozie...






















j/k :)



**Ectx - hope you got some decent shuteye last night ??? I had a huge chuckle over your treadmill hog *lol* ;)

Treadmill hog suxass. :mad: No *yawns* not *yawns again* enough *head falls on keyboard* sleeeeeepppppppppppppppppppppppppppppp.

Cheers Franji...You're doing awesome. :thumbup:

franji=cheeky aussie ;)

Franjipani
08-23-2002, 03:39 AM
:eek: :eek: My journal has been invaded by Ninja heads !!!! :eek: :eek:

Got 6 hours sleep last night - all self inflicted of course:D and woke up pretty sore from all that dancing last night... Today I was officially ENLIGHTENED in the art of weight training
:strong:
Had one of the trainers go over my programme that Cal designed for me and fine tune it in line with my body sculpt goals...

WORKOUT

Warm up: Bike - 5 mins

B/B Chest press
10 x 2.5kg
8 x 5kg
6 x 7.5kg

D/B Incline Chest Flys
10x4kg
8x5kg
6x5.6kg

Squats
10 x bar
8x5kg
6x10kg

Leg extensions
10x20kg
8x25kg
6x30kg

Leg Curl
10x25kg
8x30kg
6x35kg

Assited Chin ups
10x30kg
8x45kg
6x60kg

D/B One Arm Row
10x7.5kg
8x9kg
6x10kg

B/B Bicep Curls
10x7kg
8x9kg
6x14kg

B/B Tricep Ext
10x7kg
8x9.5kg
6x12kg

Sitting D/B single shoulder press
10x3kg
8x4kg
6x5kg

Ab curl - strange plastic thingi under lower back
3x15reps

s/ball oblique curls
3x10

DE-BRIEF

Man alive, I now know the meaning of PAIN......She pushed me beyond my perceived limits..... Geez, she was the Devil incarnate which was just what i needed..
:whip:

I was absolutely stoked at then end when I was SWEATING...yayyyyyy !!!!!! I also need to add pushups to this too. I did 8 proper pushups....that was all I could do...

DAILY DIET

Meal I = Protein shake with Soy
Meal II = Protein shake with Soy milk + Flax
Meal III= Brocolli & Tahini
Meal IV = Vegetable Fried Rice
Meal V = Tofu & gigantic salad + 1/2 avo

Total Cals: 1770
Fat: 48%
Carbs:25%
Protein: 27%

DE-BRIEF

Mmmmmmm going to reduce the Soy milk in favour of Rice Milk..seems to have less fat...Am going shopping on weekend so will liven up my menu slightly.... All in all am feeling pretty groovy:D

**etcx - you too are a cheeky buggar, you will keep my friend;)

**LMAO* @ "Its a new ninja art-- didn't you get the memo?" - PowermanDL - u funny ;)

Relentless
08-23-2002, 08:39 AM
Good work, Fran. Your trainer-person seems to have helped you discover your inner RELENTLESS-ness. :D

Good that you got a 2nd opinion on the workout; personally I find it to be a pain in the butt to swap weight so often on EVERYTHING, but doing semi-pyramids like that is a valid and useful training strategy.

My only criticism is that you probably don't need the curls and triceps work; you're getting triceps work with the BB press and shoulder work, and your biceps get worked for the lat exercises. Really it's a matter of preference and I DO do specific bi/tri work now, but I had great results without them in the first year or so I was back into training.

It all boils down to time; you have an awful lot of workout to get thru - if you have time to do it all, great. Myself, I prefer to spend no longer than 50-60 mins in the gym at a time. :)

Cheers!
Cal

PowerManDL
08-23-2002, 07:07 PM
Me? Funny?

Ha-Ha!

Certainly not.

Franjipani
08-24-2002, 03:09 AM
Not sure exactly how much sleep I had last night because I forgot to check my watch at bed time....Woke up as per usual with the cat sleeping on my bladder (awwww bless his little cotton socks:D )....so i gestimate twas about 7hours...

WORKOUT

Did a "bodybalance" class today for the first time - which is a mixture of tai chi, pilates & yoga..... so I got jiggy with it and felt brilliant afterwards - totally centred, focused and very flexible - so its all good !!!!

My shoulders, bi's, tri's & abs are killing me from yesterdays work out:eek:

**Cal - I agree with you about the length of time at the gym. If it becomes an issue I will cut it down. She wants me to do this entire routine 3 times per week. Perhaps I will do all the weights together & do the Abs/pushups etc...on Cardio days.... do you think that sounds wise??


DAILY DIET

Meal I = Protein shake with Rice Milk
Meal II = Weetbix & Rice Milk *whooo hoo - new addition*
Meal III= Mexican Burrito & Rice ball with Satay Sauce
Meal IV = Wicked Vegan Chocolate Cake(just couldn't resist it):angel: :angel:

Am only able to give accurate estimate of calories consumed until meal III.... after that, its anyones guess...hee hee.

Calories: 619
Fat: 39%
Carbs: 32%
Protein: 28%


God, I have been so naughty with diet todaytuttut. My bestest friend in the world has flown down from Sydney to spend the weekend with me & we are gettin down with our bad selves...:cool: Went to my fav vegan restaurant for brunch/dinner and I am so full I can't possibly fit another thing in.... Also been consuming copious amounts of peppermint tea from "da pot of good luurrrrrvin" :angel: She is snoozing on the couch at the moment so I took the opportunity to update my journal......

Have a wicked evening all !!!!

Cheers,

Francesca
(RELENTLESS = ENERGIZER BUNNIE)

Pup
08-24-2002, 09:30 AM
check your PM :)

Franjipani
08-25-2002, 08:00 AM
Had Brilliant sleep in this morning - 8hrs....... although my dreams were quite twisted...curtesy of Galileo's last post in his journal.....what is THAT about :eek: :eek: . Melbourne has put on some SENSATIONAL weather this weekend (perhaps my best mate brought it with her from Sydney) ....bring on that sunshine...yeahh babyyyy !!!!

WORKOUT

Did a wonderful Yoga class today - I'm already feeling a lot more flexible - its such therapy for the soul really...;) STILL sore from Friday's weights and was feeling a little overwelmed and reticent about doing them again tomorrow but thanks to the Franji Master giving me constant support, I'm very much looking forward to some RELENTLESS action at the gym tomorrow morning....bring it onnnnn !!!

DAILY DIET

Meal I = Brocolli & Tahini
Meal II = Protein shake with Rice Milk & Flax
Meal III= Sorj bread with Salad & 1/2 avo
Meal IV = Tofu Stir fry with Carrot, pumpkin & Zucchini

Total Cals: 1387
Fat: 47%
Carbs:31%
Protein: 22%

DE-BRIEF

Okay, going to halve my consumption of Tahini & Olive oil tomorrow and see if that makes a difference to the fat percentage... I would say to lose weight I need to stay between 1200 - 1500 cals per day which is what I'm doing...


Over & Out !

ectx
08-25-2002, 01:26 PM
Had Brilliant sleep in this morning - 8hrs....... although my dreams were quite twisted...curtesy of Galileo's last post in his journal.....what is THAT about?

You dreamt about pubes? Now that's just WRONG! :eek:
That whole post was wrong. LOL.

Glad to see you had fun w/ J. I'm sure Melbourne could barely handle two wild and classy gals like yourselves. ;)

I think you need to get more protein in meal 1. It seems to me like it's all carbs and fat with a bit of fiber mixed in. Good luck on cutting down on olive oil and tahini. Personally, and in IMHO I don't think you need to cut them in half. Maybe just a little and increase your protein intake, but hey, I'm no dietician. I hope you have a great workout tomorrow...you relentless energizer bunny. How about posting some of those tofu stir fry recipes? ;)

Franjipani
08-26-2002, 08:23 AM
Great sleep last night - 7hrs to be precise and didnt move a muscle:) Went to the gym first thing this morning - was really packed dammit - was hoping for anonymity whilst attempting my new workout so as not to look like a total nob !!!
:hide:

WORKOUT

WEIGHTS
Warm up: Bike - 5 mins

B/B Chest press - last set I was screaming for mercy...hee hee
10 x 2.5kg
8 x 5kg
6 x 7.5kg

D/B Incline Chest Flys - mmmkaaay
10x4kg
8x5kg
6x5.6kg

Squats - I *love* this one - really juices me:angel:
10 x bar
8x5kg
6x10kg

Leg extensions - last set too easy - need to increase weights
10x20kg
8x25kg
6x30kg

Leg Curl - tough but okay
10x25kg
8x30kg
6x35kg

Assited Chin ups - could feel every bit of this exercise (still do)
10x50kg
8x45kg
6x40kg

D/B One Arm Row - fairly easy actually - need heavier weights
10x7.5kg
8x9kg
6x10kg

B/B Bicep Curls - the last set was a killer could only do 5
10x7kg
8x9kg
5x14kg

B/B Tricep Ext - extremely tough on last set - need to improve form
10x7kg
8x9.5kg
6x12kg

Sitting D/B single shoulder press - bit of a waste of time this exercise...felt like already worked it.
10x3kg
8x4kg
6x5kg

Ab curl - strange plastic thingi under lower back
3x15reps - I'm feeling every last one of those even now..

DE-BRIEF

I visualised each exercise prior to arriving at the gym and made a huge difference to my mindset - total focus. I had my heavy tunes blasting, the fire in my belly & was absolutely RELENTLESS - I kicked ass:eek: . I Spent too much time at the gym this morning though so have decided to cut the pushups, ab curls & oblique curls and shift them to a cardio day. I'm not too fond of the one arm row on the swiss-ball -that exercise is for wimps :p.

When I am adding the weight to the bar, for example, say I'm doing 10kg, that means im lifting 10kg on each side...do I list it as 20kg or 10kg :confused:
Also, there is a HUGE difference between the weights on my first set to my last set...is it worth lifting a little heavier on the first set so its not such a shock to the system or is that the whole point:confused:


DAILY DIET

Meal I = Protein shake with Rice Milk & Flax
Meal II = Protein shake with Soy
Meal III= Brocolli & Tahini
Meal IV = Seasoned Tofu & delish huge salad + 1 avo
Meal V = Stir Fry Veges + Brushetta + Fresh Strawberries smothered in passionfruit (totally orgasmic;) )

Total Cals: 1780
Fat:49%
Carbs:24%
Protein:27%

Mmmmmmm not saying a word tonight on the breakdown.... :eek: :eek: . I got the protein in the morning ectx and dont forget brocolli has heaps too. Its just not enough though eh? I was out for dinner tonight at a friends place and she cooked me vegan stuff...bless her little cotton sox:angel:.

**Ectx - *lol* at the pube thang...yes, it was totally wrong but still cracked me up - toilet humour eh, who would have guessed;) ?

Nighty night !

Relentless
08-26-2002, 11:59 AM
the traditional way to list weights is by weight moved, Fran.

so: a 10kg bar, on which you've attached 2 10kg weights = 30kg

and so on

PowerManDL
08-26-2002, 04:27 PM
Originally posted by Franjipani
Squats - I *love* this one - really juices me


I have to wonder if this means what I think it means.

Borgod Maxximus
08-26-2002, 08:33 PM
haha!

Franjipani
08-27-2002, 03:55 AM
Sleep has been fairly consistent at 7hours but I'm finding the later I go to bed the less refreshed I feel in the mornings..
Melbourne is experiencing some rather freakishly awesome weather at the moment - so lots of Vitamin D was had by 'moi':cool:.

WORKOUT

Treadmill - 30mins
Walk (10mins) / Jog (20mins) Speed was 7.2 walking & 10 - 11 jogging

Pushups (proper) 2x8

Ab work - strange disc thingi positioned lower back 3x15 (these are quite tough little buggars - very deceptive)

Did heaps of stretching before & after and felt quite fine during the jog..... I think I have aggrevated my right knee though which bugs me:mad:

DAILY DIET

Meal I = Protein shake with Soy
Meal II = Protein shake with Soy & Flax
Meal III= Brocolli & Tahini
Meal IV = Massive Avo salad - with Tofu
Meal V = Pumpkin Surprise - again with Tofu

Total Cals: 1704
Fat: 49%
Carbs:21%
Protein:31%

I have lost 1kg(yay) so even though fat content seems rather high - seems to be working. The fat I'm eating is Olive oil & Flax oil & Tahini (and of course my 1/2 avo per day:D).

**Cal - Thanks for that info - from now on I will list weight moved......makes sense to me;)

**PowerManDL - Get your mind out of the gutter sunshinetuttut . In my definition Juiced = Pumped.

Whoo hoo - only two more sleeps until I'm on a plane bound for the GOLD COAST & then NOOSA - Bring it onnnnn:p .

Have a spectacular evening all !!!!

Cheers,
Francesca

MonStar
08-27-2002, 09:16 AM
Originally posted by PowerManDL
I have to wonder if this means what I think it means.

LOL! :D:D

ectx
08-27-2002, 04:06 PM
Looking good Franji. :) How did you feel after the jog? ....I think this has been your longest one. I hope you had no pain. Did you use the new shoes? Beasts, I tell ya. ;)

Franjipani
08-28-2002, 05:22 AM
Shite....can't believe its nearly the end of the month:eek: . Anyway, had 7 hours sleep + some cheating minutes as I made use of that infamous snooze button...

WORKOUT

Weights day

B/B Chest press- the last set was a bitch i tells ya !!!
10 x 14kg
8 x 19kg
6 x 24kg

D/B Incline Chest Fly
10x4kg
8x5kg
6x5.6kg

Squats - So feelin that toosh working - tis good
10 x 9kg
8x19kg
6x29kg

Leg extensions Increased weight today - yayyy
10x25kg
8x30kg
6x35kg

Leg Curl - burn baby burn.....
10x25kg
8x30kg
6x35kg

Assisted Chin ups **
10x50kg
8x45kg
6x40kg

D/B One Arm Row increased weight 2day
10x9kg
8x10kg
6x12.5kg

B/B Bicep Curls
10x7kg
8x12kg
5x17kg

B/B Tricep Ext This one is a right little toughie...mmmmmm
10x7kg
8x12kg
6x17kg

D/B Single shoulder press
10x4kg
8x5kg
6x5.6kg

Obliques on Swiss ball
3x15 (pretty crap effort really but this exercise is poo !!!)

DE-BRIEF

** As I was doing assisted chin-ups I was feeling tender under my left shoulder blade...don't really know why. Overall, I increased the weights on a few of these sets but found the weight tougher today than I did on Monday....go figure:confused:.

DAILY DIET

Meal I = Protein shake with Rice Milk
Meal II = Protein shake with Rice Milk & Flax
Meal III= Brocolli & Tahini
Meal IV = 2 pieces of Sorj Bread + 1/2 Avocado
Meal V = 250g Tofu & one muther of a salad + avo
Meal VI = Bowl of Steamed Vege's

Total Cals: 2039
Fat: 40%
Carbs:39%
Protein:22%

DE-BRIEF

*sigh* I got hungry today and added an additional avocado ( am currently seeking help for this addiction - they are totally orgasmic:angel: )) and look what happens, my cals shoot straight through the roof.... dammit :(

Well, one more sleep to go before I hit Noosa...yipppeee:cool: . I fly out at 7:00am in the morning bound for sun, sand & surf.... Took my kitty to the cattery (im such a responsible mum;) ) and now i'm off to pack my bags....

** Extc - I'll be hauling those beasts all the way to QLD....

Signing off for 6 whole magical days - mmmmwwwwaaahhh

Enjoy !!!

Pup
08-28-2002, 07:53 AM
Have fun...have your crowbar in hand...as i'm sure the hoards of testosterone driven males will be after you :)

iLUDEd
08-28-2002, 03:34 PM
hope the sun's out in qld.. you left just at the right time.. its pissin down (rain) again here in melb .. ahh well, we had the sun for a whole two days.. it was good while it lasted, all the hotties were out at uni skimping around in their little summer outfits :hump: :hump: :hump:

*tries to make this post relate to fran in some way*

umm.... *thinks* .. well, have fun skimping around in your lil summer outfits up in noosa, while everybody else in melbourne is rugging up next to their heater ;)

ectx
09-02-2002, 12:01 PM
*Shameless bump* Hey, you back yet? You can never have too much beach time. Hope all is going well and that you remembered to take your crow bar. :D

r

Franjipani
09-05-2002, 05:43 AM
I'm Baaaaaack:D

** Ectx - I'm feeling the lurrrve from that *bump* babe.....thanks for making me accountable and I missed your "whooo pahhhhh"

** SS-Gohan - Settle petal or you'll give yourself a heart attack at that rate......it was on for young and old though in the "hotties" department.....you would have been right in your element..;)

**Pup - didn't need that crowbar afterall ....most of my travel companions were male...:p

Had a SPECTACULAR time up the coast (mixture of business & pleasure) weather was:thumbup:, beach was :cool: got my fair share of vitamin D soaking up those rays & I behaved like an absolute :angel: so hopefully that makes up for the fact that my diet was :cry: and my workouts weretuttut......

Some exciting highlights for me were that I met Trevor Hendy (Professional Ironman - for those Aussies out there), broke in my new bodyboard & flippers - waves were absolutely relentless:D & learnt some awesome trading strategies......

LIFE ABSOLUTELY ROCKS !!!!!!!


WORKOUT

None:eek: - so shoot me...

DAILY DIET

Meal I = Weetbix & Rice Milk
Meal II = Protein shake with Rice Milk & Flax
Meal III= 2 pieces of Sorj Bread + Tahini
Meal IV = 2 pieces of Sorj Bread + Tahini
Meal V = Tofu & Salad + avo
Meal VI = Bowl of pasta

Total Cals: 2614
Fat: 30%
Carbs:52%
Protein:18%

DE-BRIEF

My food consumption is still on overdrive from my hols.....I'm struggling slightly with the sugar withdrawals - its that damn candida inside saying "feed me feed me"...... I WILL SHOW NO MERCY... :shoot:

Ohhh and another thing..... I have reintroduced FISH into my diet again now.....just in time to sample some of the great delights that QLD have to offer...

Stay tuned peoples !!!

Pup
09-05-2002, 06:14 AM
Woo hoo *does a lil dance* :ninja:

ectx
09-05-2002, 11:39 AM
Originally posted by Franjipani

[b]LIFE ABSOLUTELY ROCKS !!!!!!!


You're enthusiasm rocks. :D

oh, and for old time's sake.....

WOOOO PAHHHH!


;)

Franjipani
09-06-2002, 04:56 AM
Another lovely dreamy 7 hours sleep had by moi...I consider myself to be exceptionally lucky - I'm asleep as soon as my head hits the pillow:D

Up with the sparrows @ 6:00am as per usual, a bit tough getting to grips with the colder Melbourne weather but at least it was a beautiful day and summer is just around the corner- Yippee:cool:

Still in a bit of pain from these bites a couple of my friends & I got during the middle of the night in QLD - thought it may be some kind of sand fly or something :confused: We all have little lumps under the arm pits that are painful to the touch and on our feet....its day three now and still not gone - seems to be attacking the lymph nodes - all our sensitive bits...anyway, enough rambling.....

WORKOUT

**RPM/Spinning class - sweated like crazy and was totally energised after my break away so had plenty of energy to burn.... I kicked ass basically :)

DAILY DIET

Meal I = Weetbix & Rice Milk
Meal II = Protein shake with Rice Milk & Flax
Meal III= 3 pieces of Sorj Bread with Salad & 1/2 avo
Meal IV = Tofu stir fry with green vege's

Total Cals: 2055
Fat:32%
Carbs:51%
Protein:17%

DE-BRIEF
My fat intake has dropped quite a bit which is great although all the fats i'm getting are from pure sources. I'm getting back into a routine again which is desirable. I'm finding it a challenge to eat smaller portions and spread them out throughout the day though.... I MUST do this in order for my metabolism to speed up...... *gives a nudge to ectx to whip my butt into shape*.
As well as toning up I still need to lose another 6kg so must investigate how many calories I need in order to achieve this goal - the last thing I want is to become obsessive about this as it will cause stress and be harder to attain...

Over and Out !!

MonStar
09-06-2002, 07:02 AM
I'm finding it a challenge to eat smaller portions and spread them out throughout the day though.... I MUST do this in order for my metabolism to speed up...... *gives a nudge to ectx to whip my butt into shape*.

Most people that I talk to have a little trouble getting into this habit, but youll become accustomed to it, dont worry. Your body will eventually get hungry every 2-3 hours and youll have to eat. Thats how it is with me... and McDonalds. ;);)

Franjipani
09-07-2002, 05:16 AM
I have now reached threshold so "Never again shall I greet the dawn without a map" - my new motto. I'm sick of wasting time when I bloody well know I can be more productive :(

Anyway, that rant aside I had a wonderfully cozy 7hours sleep as per usual and woke up to a gorgeous sunrise and the warmth of kitty on my tummy - magic moments..:D

WORKOUT

Weights day :strong:

B/B Chest press- Can you believe that an old "crunchie" was getting "peeved" at me for taking too long???? He even asked me how long I'd take.....Go figure:eek: :eek: Gave me the energy to carry off the last set quite nicely - thanks for coming !!
10 x 14kg
8 x 19kg
6 x 24kg

D/B Incline Chest Fly - This one was an absolute bitch today
10x4kg
6x5kg
6x5.6kg

Squats - Do you think I need to up the weight on the first set?
10 x 9kg
8x19kg
6x29kg

Leg extensions - will have to go up a bit as i did more than 6 on last set...
10x25kg
8x30kg
8x35kg

Leg Curl - mmmmm felt every bit of this baby - even found myself grunting:eek: :eek:
10x25kg
8x30kg
6x35kg

Assisted Chin ups - did this one last today so I felt it more..
10x50kg
8x45kg
6x40kg

D/B One Arm Row - need to up the weights as was not exhausted
10x9kg
8x10kg
6x12.5kg

B/B Tricep Ext - felt that these were easy until I did them properly....thought something was wrong...hee hee
10x7kg
8x12kg
6x14.5kg

B/B Bicep Curl
10x9.5kg
8x12kg
6x17kg

Crunches - on special disc thingy
3x15

D/B Single shoulder press - I skipped this one as I figured I'd already covered it - besides, I reckon its a bit "soft" doing it sitting on a swiss ball.......what say you?

DE-BRIEF

I thought I was a clever little vegemite getting to the gym at 8:00am on a Saturday morning !!!! The damn place was packed....what is THAT about???

Man alive its tough when you've been away for even a week:eek:
I was not 100% happy with my effort today...I am constantly complicating things like changing the weights as I'm not so exhausted by the third set...and so damn worried about form- whether i'm doing it right.....TRUST YOURSELF DAMMITtuttut ...
While I'm on a tangent, let me say that i'm frustrated that I'm doing a great workout for my upper body but somehow dont feel like my legs are getting the same attention..... any ideas would be really appreciated at this point:angel: :angel:

DAILY DIET

Meal I = Weetbix & Rice Milk
Meal II = Protein shake with Rice Milk & Flax
Meal III= Small serving of stir fry & 2 slices toast with avo
Meal IV = Salad & Tofu + Sorj bread
Meal V = 4 small apples
Meal VI= Sorj bread with Honey(wicked craving:angel: )

Total: 2606
Fat: 23%
Carbs: 61%
Protein:16%

DE-BRIEF

Ohhhh eerrrrr I've been a very, very bad galtuttut . Had a major feeling sorry for myself - woe is me - self indulgent- EATING FOR COMFORT kinda day....which is NOT helping me to achieve my goals.... Had a tough coach today that was harsh (damn impatient Arians) and almost made me :cry:. I did deserve it though he always pushes me past my limits..which is always a good thing;)..... On the way home I had cravings for soy ice cream & soya sticks....but I RESISTED THE URGE....

** MonStar - thanks for the imput....... I'm sure I will get used to it...its just that im used to eating until full and this eating little bits business is a bit of a tease.....never mind - I will persist...

My consolation in all of this though is that the past does not = the future :D :D.

Whip it on !!!

Until tomorrow

Franco
09-07-2002, 06:44 AM
Originally posted by Franjipani
Ohhhh eerrrrr I've been a very, very bad galtuttut .

I'm sure we could find some sort of special wbb punishment just for you;)

PowerManDL
09-07-2002, 08:24 AM
You cheeky monkey!

ectx
09-07-2002, 03:04 PM
Check your email. I think you'll find a solution to some of your problems.
And I totally agree with PowerMandDL

Franji=Cheeky Monkey

:D

Franjipani
09-08-2002, 05:16 AM
Sleep is magic:angel: 7 hours yet again and woke to another beautiful sunrise.....its a great feeling knowing summer is just around the corner....

WORKOUT

Today was RPM/Spinning class - a good decent 45mins kickass challenge. I retract my statement about not feeling the legs in my weights session yesterday - I woke up this morning sore as hell EVERYWHERE..... So let me assure you - I felt every single, itsy-bitsy-teeny-weeny bit of that workout :eek: :eek:

DAILY DIET

Meal I = Weetbix & Rice Milk
Meal II = Protein shake with Rice Milk & Flax
Meal III= Small salad & tofu
Meal IV = Stir fry - greens **

Total: 1332
Fat: 45%
Carbs: 34%
Protein: 20%

DE-BRIEF

"Herbamere" is the most divine totally orgasmic herb seasoning in da world:thumbup: . My dinner tonight was so tasty yet so simple.... I heated some olive oil & had a stir fry consisting of brocolli, zucchini, capsicum, beans & bok choy. Just fry it really hot and keep stiring for 5 mins - keeps the veges really crisp & crunchy then top with herbamere..... ohhh eerrrr scrumptious ;)

**PowerMan - :p :p

**FAngel - I have now rectified my bad habits...but thanx for thinking of me;)

** Ectx - You are a kickass legend my friend I thank you beyond words:)

Daily Inspiration - ANYDAY ABOVE GROUND IS A GOOD DAY:D

Luv y'all long time;)

ectx
09-08-2002, 01:20 PM
Hey Cheekster...your calories seem a bit low. I'm hoping you're not starving yourself to make up for your vacation. tuttut

Franjipani
09-09-2002, 06:17 AM
Only had 6.5 hours sleep last night.......so was tres tired upon rising. I also dreamt of damn bar charts & swing charts (trading stuff) that i've been manually drawing..... I have been working on these religiously for the past few days...:eek: :eek: Funny how powerful the mind is at times....you get what you focus on !!!!

WORKOUT

Been sitting on the puter all day today so was sheer relief when I decided to go for a jog..... Did 45min powerwalk with 15mins jogging - until I aggrevated my knee. I've reached threshold now and have accepted the fact that my body doesnt want me to jog anymore:cry: :cry: . Luckily for me I simply lurrrve the RPM/Spinning classes - they are more of a challenge, I sweat like crazy and cause less damage to myself:)

DAILY DIET

Meal I = Weetbix & Rice Milk
Meal II = Protein shake with Rice Milk & Flax
Meal III= Crunchy Tofu & avo salad
Meal IV = 2 apples
Meal V = Vegetable stirfry

Total: 1522
Fat:46%
Carbs:36%
Protein:18%

**ectx - I'd never starve hon....:angel: Will get me some tuna tomorrow when I go shopping..... I don't really know how many cals I'm meant to consume per day for heathy weight loss:confused:. Its taken me this long just to play with the diet to eliminate hunger.... At the moment i've got my plate full (pardon the pun;) ) with eating smaller portions - I love eating and like to feel full...its my "special" challenge...hee hee

I have weights day tomorrow so WHIP IT ON!!!

ectx
09-09-2002, 11:57 PM
Franji, hang in there. I know how much it sucks to give up a good run. Stick to what doesn't hurt you. You can also still do the max incline treks. As I recall, those don't aggravate the knees...right? If not, keep at them and increase the duration slightly. It's all good. :D Perhaps when you reach your goal, you can go back and give jogging another chance. By then you will have recovered completely and your legs will be a lot stronger.

Also....:mad: 2 apples do not a meal make! Nothing but carbs and fiber. Good stuff, but get some protein woman.

Franjipani
09-10-2002, 05:35 AM
Ever have one of those days where you plan it to go one way then WHAM.....something comes at you from left field??? Well, welcome to my world:D

Today I had an offer to spend the day with one of my mentors so naturally I immediately jumped at the opportunity. Unfortunately, all my good "workout" intentions flew right out the window:eek: :( tuttut :cry: . So felt totally shite & guilty about that....On a more positive note though - I learn't heaps and stepped up to a new level....:angel:

WORKOUT

None, Zilch, Nada, Zippo - shock horror :eek: :eek:. I felt guilty and my energy levels were not at peak performance as a result...funny how you get used to that natural "high"...

DAILY DIET

****wait for it.......drum roll please......***

Meal I = Green Vege Stirfry
Meal II = 212g Tuna & 1/2 avo
Meal III= Bread roll with grilled piece of fish
Meal IV = Crumpet with honey:angel:
Meal V = Slice of toast with honey
Meal VI = Spaghetti & tuna in a curry paste thing
Meal VII= 250g Tofu

Total: 1408
Fat:40%
Carbs:25%
Protein:34% **


:clap: for me....finally got my act together in the food department....my tastebuds have been ENLIGHTENED...whooo hooo. All these meals were quite small and I am really shocked that the cals are quite low too.....Although its still a challenge to keep the meals small I am going in the right direction...

I'm certain the cals are slightly higher than this - I had to "guestimate" as some meals were not consumed at home....

*hopes ectx is taking notes on the protein consumption;) *

My friend is totally into Static Contraction, says it cuts down gym time to about 20mins and highly recommends it...I told him that I'd get a general opinion from the experts at WBB :angel: :angel: .

Have an OUTSTANDING day peoples !!!

Franco
09-10-2002, 05:54 AM
Curry paste thing sounds yummy;)

ectx
09-10-2002, 11:25 AM
Originally posted by Franjipani


*hopes ectx is taking notes on the protein consumption;) *


:)

Franjipani
09-11-2002, 02:13 AM
Whoooa accomplished quite a bit today I'm happy to report.....7 hours sleep and up with the sparra's.....walk around the park then straight to the gym....:angel: :angel:

WORKOUT

Weights day :strong:

B/B Chest press
10 x 14kg
8 x 19kg
7 x 24kg (+1)

D/B Incline Chest Fly
10x4kg
6x5kg
8x5.6kg (+2) - will increase weight next session

Squats
10x14kg
8x19kg
8x29kg (+2)

Leg extensions
10x25kg
8x30kg
8x35kg (+2)

Leg Curl - This was my B*tch for the day
10x25kg
8x30kg
6x35kg

Chin ups
10x50kg
8x45kg
6x40kg

D/B One Arm Row
10x9kg
8x10kg
10x12.5kg (+4)

B/B Tricep Ext - did it properly this time - arms shook like crazy
10x9.5kg
8x12kg
6x14.5kg

B/B Bicep Curl
10x12kg
8x14.5kg
6x17kg

Crunches - on jaba disc thingy
3x15

DE-BRIEF

Took me exactly 65mins to finish my weights today....am getting it done faster now that I'm getting back into a routine...have shortened my breaks between sets too to increase my heart rate. Have also been cranking out the last set to exhaustion which is certainly having an impact on my body.....gotta luv that:D.

I'm shocked, I have actually heard myself groaning during some of these sets...:eek: :eek:

DAILY DIET

Major disaster in the food department - went grocery shopping today and spotted one of my most favourite treats in the whole wide world - Sweet chilli & lime Soya sticks...need I say more:p

Have already copped the wrath of the FranjiMaster (aka Ectx) who whipped my ass and gave me grief:( :mad: :( and learn't my lesson BIG time....not only that but there was no nutritional label on the packet so dont know the calorie breakdown etc....

Meal I = Protein shake with Flax
Meal II= 1/2 avocado
Meal III = Vege stir fry
Meal IV= 2 slices of toast with 1/4 avo & tomato
Meal V = Soya sticks (350g):eek: :eek:

Total: 996 (not including the soya stick saga)
Fat: 62%
Carbs:23%
Protein:15%

Total rightoff I tells ya..........tuttut . Will be putting up a new set of goals tomorrow to keep me on the straight & narrow...

Over & Out

Mystic Eric
09-11-2002, 02:21 AM
Originally posted by Franjipani




DE-BRIEF




:drooling:

Pup
09-11-2002, 03:06 PM
put it back in your pants eric! tuttut

PowerManDL
09-11-2002, 05:53 PM
LOL

ectx
09-11-2002, 09:20 PM
Originally posted by MonStar

Hehe I like the Roman numerals man, phat as hell. Journal looking good as always bro.

I guess Eric got a little confused. :D


Originally posted by Franjipani

Have already copped the wrath of the FranjiMaster (aka Ectx) who whipped my ass and gave me grief and learn't my lesson BIG time....not only that but there was no nutritional label on the packet so dont know the calorie breakdown etc....


Sorry if I was a bit harsh on you last night. I'ts just that I think you can be smart about messing up. The quantity didn't seem extreme, but the impact it had on your outlook was. I've seen you binge and then starve, and that's not good. You were also really depressed about it, and that's not good either. If you're smart about it, strategically planned minibinges can help keep your body guessing, control your cravings, and give a bit of a boost to your metabolism. Well, we covered this before, so I won't beat a dead horse. I just don't want you to get down on yourself either, because you're really doing great. Keep it up! You're awesome.

Franjipani
09-12-2002, 02:08 AM
Mmmmmm there is no better feeling than having soft clean, freshly blow dried hair.....It feels very sexy:p :p. Had 6.5hours sleep last night & some damn fine dreams so all is good with the world:D.

WORKOUT

Cross-Trainer - 30mins

10 mins - level 5
10 mins - level 8
10 mins - level 10

Crunches -

1 x 100
1 x 50

Pushups-

2x 5 (i've gone up one...yayyyyyy)

DE-BRIEF

Didnt start really sweating on the cross-trainer until the 24th minute.....I felt every step of the way though - let me assure you...now I have a sore toosh:eek: :eek: ...

DAILY DIET

Meal I = Protein shake with Flax
Meal II= Weetabix / Rice Milk / 1/2 Banana
Meal III = Tuna/tomato/mayo/lettuce/1/4 avo toasted sandwich
Meal IV= 2 rice cakes with 1tbsp peanut butter
Meal V = Tofu stir fry

Total: 1783
Fat:42%
Carbs:35%
Protein: 23%

DE-BRIEF

Get down witcha bad self Franji...I TOTALLY ROCK..... in the food department today.... really enjoying my new culinary delights:D. Still unsure however of how many cals I need to be consuming in order to lose.....

Gotta go...got company....

Mystic Eric
09-12-2002, 02:26 AM
Originally posted by Franjipani
Mmmmmm there is no better feeling than having soft clean, freshly blow dried hair.....It feels very sexy:p :p. Had 6.5hours sleep last night & some damn fine dreams so all is good with the world:D.



:drooling:

heathj
09-12-2002, 03:26 AM
Sorry Eric, she didn't have dreams of gay men.

In the words of Rob:

Originally posted by just_a_pup
put it back in your pants eric! tuttut

MonStar
09-12-2002, 09:37 PM
Originally posted by Franjipani
DAILY DIET

Meal I = Protein shake with Flax
Meal II= Weetabix / Rice Milk / 1/2 Banana
Meal III = Tuna/tomato/mayo/lettuce/1/4 avo toasted sandwich
Meal IV= 2 rice cakes with 1tbsp peanut butter
Meal V = Tofu stir fry

Total: 1783
Fat:42%
Carbs:35%
Protein: 23%

Diet looking good Fran. Keep up the detailed journal .Really looking good. Keep up the hard work.

Franjipani
09-13-2002, 02:40 AM
Had a glorious 6.5hours sleep - didnt move once all night. I've been waking up about 1minute before my alarm goes off in the mornings....whoooa it freaks me out when that happens:eek:

Went walking in the wee hours of the morn. There is something ultra special about being awake when everybody else is tucked up in bed...twas so beautiful....saw the sun rise, felt its warmth on my body, dew on the grass, perfect temperature - everything was perfect and I was so grateful to be alive:D.....

WORKOUT
Weights day :strong:

B/B Chest press only shaking slightly now
10 x 14kg
8 x 19kg
7 x 24kg

D/B Incline Chest Fly did these last so was tough
10x4kg
8x5kg
6x5.6kg

Squats
10x14kg
8x24kg ** increased weight
8x29kg (+2)

Leg extensions
10x25kg
8x30kg
8x35kg

Leg Curl
10x25kg
8x30kg
7x35kg (+1)

Chin ups
10x50kg
8x45kg
7x40kg (+1)

D/B One Arm Row ** increased weight
10x10kg
8x12.5kg
6x 15kg

B/B Tricep Ext Ouchie!!! Moved my arms closer together
10x9.5kg
8x12kg
6x14.5kg

B/B Bicep Curl
10x12kg
8x14.5kg
6x17kg

Crunches - on jaba disc thingy
3x15

DE-BRIEF

I've come to the conclusion that Da Gym Is My Biiaatch... mind you I had a pretty spectacular workout today....I'm going up in both weight & reps and decreasing my time between sets.....was quick as a flash today...in and out within the hour.....most impressive:D :D.

*note to self - I MUST make up a new supa-dupa kick ass disc - makes such a difference to my workouts...*

DAILY DIET

Meal I = Protein shake with Flax & nana ** scrumptious **
Meal II= 2x rice cakes with 1tbsp peanut butter
Meal III = Toasted Tuna Sanga withthe works
Meal IV= Apple
Meal V = Green vege stir fry

Calories: 1602
Fat:39%
Carbs:41%
Protein: 81 325 20

DE-BRIEF

I know, I know ectx..... "an apple does not a meal maketh"....lol.. it was either that or go over my calories for the day:angel:
Would you take a look at the breakdown though - how sensational is THAT looking:D :D ..... I so ROCK !!! Whoo hooo...
Anyway, I decided to spice up my protein shake so i put 300ml of rice milk, 1/2 frozen banana (acts like ice & has yummy taste), 1tbsp flax & protein powder in the blender and by sheer magic I had a deliciously healthy, tasty and filling breakfast...... twas yum.

** MonStar - cheers for your positive comments - truly appreciate them

**Heathj - that would be an affirmative:)

**Mr Hug Demon - Easy tiger;)

Cheers !

Mystic Eric
09-13-2002, 02:54 AM
Originally posted by Franjipani

DE-BRIEF



:drooling:

I'm sorry, :(

It's just while I sit here trying to finish my English essay, I'm at the same time bewildered at your beauty http://help.microsoft.com/!data/en_us/data/messengerv46_xp.its51/

ectx
09-13-2002, 02:20 PM
Originally posted by Franjipani

I've come to the conclusion that Da Gym Is My Biiaatch... mind you I had a pretty spectacular workout today....I'm going up in both weight & reps and decreasing my time between sets.....was quick as a flash today...in and out within the hour.....most impressive:D :D.


Indeed it is...you SO rock. :) Judging by some of the posts I've been seeing in here lately, I'd say Eric's your biatch too. *LOL* :D

About the apple...LOL. Just spread out your protein a bit. The key is SMALL balanced meals throughout. Try and get some protein at each feeding. Actually it's not that bad. In fact i'ts all good. :) Love that ratio. :thumbup:

Franjipani
09-14-2002, 04:38 AM
What a fantastic day...I really can't explain it but i simply feel SPECTACULAR today. Woke up after 7hours glorious sleep......went for a walk around the park in the early hours of the morn - twas really peaceful & tranquil :D

WORKOUT

Swimming 50m pool - 30mins

30 laps x Freestyle

DE-BRIEF

Have not been swimming for some time so was my first day back at it. Decided that I would count the laps in order to gauge my improvements.

There is something very exhilarating about getting your kit off in the wee hours of the morning - early spring....in an outdoor pool:) :). I could feel the warmth of the sun and afterwards just felt so damn happy I literally had a spring in my step:) .

Got awfully excited at dance class today because i caught a glimpse of myself in one of the humungas mirrors and saw some great definition going on in my legs....*sigh* its great to finally see some progress action:cool:


DAILY-DIET

Meal I = Weetabix + 1/2 nana & rice milk
Meal II= Slice of bread with tuna, avo, cucumber & tomato
Meal III = Bowl of salad + flax
Meal IV= 250g Tofu
Meal V = Green vege stir fry
Meal VII = 100g Tuna

Calories: 1514
Fat:42%
Carbs:33%
Protein:25%

DE-BRIEF

Righteo then.... didnt really feel hungry at all today so i ate just to get the cals up.... Fat went up slightly - no comments thanx ectx....learnt another valuable lesson:angel: but good news is that protein has gone up and I'm aiming to increase protein in each meal...YAYYYYYYY....
I will be sticking close to the 1500cals mark..seems to fit right with me....getting used to the smaller portions business although have to keep myself in check.... I so lurrrve to fill up :D :D.

**Ectx - appreciate the feedback...please keep cracking that whip - I am learning heaps from you...
:whip:


**Eric - you are a sweetie - a nocturnal one at that *sends a huge hug to the demon*;) ;)

ectx
09-15-2002, 01:30 AM
Originally posted by Franjipani


**Ectx - appreciate the feedback...please keep cracking that whip - I am learning heaps from you...


:eek: UhOh. You want me to spank you? When can I go over. :D
Cut a little bit back on that fat will ya!

*looks through journal and clears throat* Goals?

Mystic Eric
09-15-2002, 04:02 AM
Originally posted by Franjipani


**Eric - you are a sweetie - a nocturnal one at that *sends a huge hug to the demon*;) ;)

Score!




*Gives ectx an evil look*

You've been warned ectx :swear:

Franjipani
09-15-2002, 04:26 AM
Whooooa summer has arrived 3 months early.....so got my fair share of vitamin D for the day...gotta luv that:cool: . Had 7 hours sleep last night....feeling pretty damn good again today....dont know how to describe it other than an intense feeling of clarity & wellbeing....mmmmm anyways enough with the happy pills.....

Ohh almost forgot I am down 1kg......whoo hoooo !!!!

WORKOUT

RPM/Spinning Class - 55mins

Such a popular class this one...I had to wait for a cancellation....This was by far the toughest class I have done....I was dripping wet by the end of this one.....this instructor is a right little Hitler:eek: :eek: . I'm sure she put in an extra hill track -because she was feeling rather frisky:p. My legs were burning like crazy:thumbup:


DAILY DIET

Meal I = Fruit Salad
Meal II= 2x Rice cakes with 1 tbsp Peanut butter
Meal III = Toast with Tuna, avo, cucumber, lettuce, tomato
Meal IV= 2x apples
Meal V = Gado Gado with wicked Satay sauce **
Meal VII = 250g Tofu

Calories: 1084 (not including the Gado Gado )
Fat:32%
Carbs:49%
Protein:18%

DE-BRIEF

Had lunch with my friend at my fav restaurant and ate Gado Gado (mixture of tofu & veges with peanut sauce)....I really dont know the calories of this but "ass"ume that the peanut sauce would be high in fat & cals... I guestimate that I had approx 3 tbsp of it over my veges.... All in all I would have come under the 1500 per day mark. To say the meal was Scrumptious would be an understatement:D.

Glad I went though cause my friend gave me about 15 new fitness mags....Muscle & Fitness, Oxygen.....whoo hooo LUCKY ME!!!!

SEPTEMBER GOALS

**Thanks ectx for the reminder.... My health & wellbeing goals for the remainder of September are as follows:-

1. Make daily entry into online journal to keep accountable
2. Keep to 1500 Cals per day - using fitday.com as guideline
3. One cheat day per fortnight
4. At least 4x cardio sessions per week - mixture of swimming, treadmill, crosstrainer or spinning classes for at least 30mins duration.
5. At least 3x weight sessions per week. This month paying particular attention to Form & working third set to exhaustion/collapse.
6. Keep fat intake to below 40%
7. Eat at least 6 small portion meals per day

There ya go !!!

ectx
09-15-2002, 09:54 AM
Originally posted by Mystic Eric


*Gives ectx an evil look*

You've been warned ectx :swear:

*shakes in mock horror*

Go finish your English paper.
:D


Originally posted by Franjipani

Thanks ectx for the reminder...

No prob. ;)
woopaah

MonStar
09-15-2002, 11:03 AM
2. Keep to 1500 Cals per day - using fitday.com as guideline

What do you think about www.fitday.com? Pretty good info? What about caloric expenditures that they recommend over there. I am trusting that that site is a good one, what do you think?

PowerManDL
09-15-2002, 11:09 AM
Hey Frannie,

I wouldn't restrict yourself to 1500 calories. Not only is that gay, but its not very effective either.

Franjipani
09-16-2002, 02:16 AM
Scratch that last comment about an early summer.....Melbourne, true to form is back to being cold & wet....ahhh bless:D :D. Man alive did we get some gale forced winds last night & this morning.....must have looked a right nob out there walking...in slow motion...hahahahha...

Sleep - usual 6.5hrs

WORKOUT

:strong:

B/B Chest press
10 x 14kg
8 x 19kg
7 x 24kg

D/B Incline Chest Fly
10x4kg
8x5kg
8x5.6kg (increased +2)

Squats
10x14kg
8x24kg
8x29kg

Leg extensions
10x25kg
8x30kg
8x35kg

Leg Curl This is pure bastard material:eek:
10x25kg
8x30kg
9x35kg (increased +2)

Chin ups
10x50kg
8x45kg
8x40kg (increased +1)

D/B One Arm Row
10x10kg
8x12.5kg
8x 15kg (increased +2)

B/B Tricep Ext
10x9.5kg
8x12kg
6x14.5kg

B/B Bicep Curl
10x12kg
8x14.5kg
6x17kg

Crunches - on jaba disc thingy
2x15
1x20 (+5)

DE-BRIEF

Twas a happy camper with my performance today for several reasons. Firstly, I visualised the workout before I hit the gym. Secondly, I made a super-dupa-sen-bloody-sational-kick-ass disc which put me in a RELENTLESS state of mind:cool: Thirdly, because I went up in reps on a number of exercises. Last but by no means least, because I now know what it feels like when your arms are totally "FRIED" to quote most of you guys..... I seriously thought my forearms were going to explode....Jesus !!!!

DAILY DIET

Meal I = Weetabix & Nana with rice milk
Meal II= Slice of toast with Tuna, avo, cucumber, lettuce, tomato
Meal III = 250g Tofu
Meal IV= 2x rice cakes with 40g tuna & slices of tomato
Meal V = 250g Tofu
Meal VI = Steamed Vege's

Calories: 1431
Fat:34%
Carbs:43%
Protein:23%

DE-BRIEF

**MonStar - I only really use that site to give me a breakdown of my Fat/Carbs/Protein & total calorie intake....it serves its purpose. IceRgrrl recommended it to me so it must be good:D

**PowerManDL - *lol* @ your gay comment. Matt, your comment does concern me though because the last thing I want to do is lose any muscle..... I was reading an article in the June Muscle & Fitness mag last night about how many cals you need in order to maintain weight and how many cals are required in order to lose about a pound a week given you exercise at moderate intensity daily... for example:-

Francesca = 64kg or 141lbs

141lbs x 11 = 1551 (BMR Calories)
1551 x 0.4 = 620.4 (cals needed for physical exertion)
1551 + 620.4 = 2171.4 (cals needed to maintain current weight)
2171.4 - 500 = 1671.4 (cals to lose weight - about 1lb per week)

According to this, I need to consume 1671.4 cals per day to lose 1lb per week. What are your thoughts:confused:


**Eric - u crack me up:p :p

MonStar
09-16-2002, 06:07 AM
I was reading an article in the June Muscle & Fitness mag last night about how many cals you need in order to maintain weight and how many cals are required in order to lose about a pound a week given you exercise at moderate intensity daily...

Not trying to mean or anything like that Fran but Muscle & Fitness is not the best place to look for information on training, diet, or anything for that matter. Unless youre looking at the pictures for motivation, theres really no point in reading it.


141lbs x 11 = 1551 (BMR Calories)
1551 x 0.4 = 620.4 (cals needed for physical exertion)
1551 + 620.4 = 2171.4 (cals needed to maintain current weight)
2171.4 - 500 = 1671.4 (cals to lose weight - about 1lb per week)

This formula is okay I guess, considering that it was from M&F. In general I think that 10-12 x BW is good for losing weight. Depending on your metabolism of course. 15 x BW is good for maintaining weight, and 17-18 x BW is a good # to be putting on size.

Franjipani
09-16-2002, 06:30 AM
Originally posted by MonStar


Not trying to mean or anything like that Fran but Muscle & Fitness is not the best place to look for information on training, diet, or anything for that matter. Unless youre looking at the pictures for motivation, theres really no point in reading it.

*lol* thats quite okay, thanks heaps for your feedback Mike !!! I was given a bunch of mags to flick through and stumbled across this article & thought I'd put it to the "guru's" here as its a bit of an issue for me at the moment .....funnily enough - I was just looking at the pictures for motivation...:D

Tryska
09-16-2002, 07:37 AM
i've never particularly liked muscle mags for their ohh..training diet and fatloss advice, i mean using that figure there, basically you just eat 100 calories over what your body needs to keep everything comatose, and you'll be just fine and lose a lb a week? bull caca. i think the maintenance cals mentioned are a good level to eat at. that wya your cardio and training actually does go towards burning off fat.

Relentless
09-16-2002, 08:04 AM
Some food suggestions that I recently discovered and that you might find interesting/useful/tasty:
- Manna bread (unleavened, 'live food' bread. Delicious, nutritious, etc.)
- Hulled Hemp Seeds (great source of EFA, tastes better than flaxseed), also quite proteinacious. My favourite way is to eat a couple tsp mixed with some yogurt, but that may not work on your diet. I betcha they'd go nice on salad as a nutty, crunchy additive.
- I forget the name of the co. that makes them but there are wheatless sugarless lowfat fignewton bar thingies I've tried that were in several healthfood stores that are actually quite tasty and relatively nutritious for those times you want something that seems like a cookie but isn't

Cheers,
Cal

PowerManDL
09-16-2002, 09:26 AM
I'm with Tina.....I'm not a big fan of "weight" loss as much as the "fat" loss.

To me that means eating right at or *slightly* below maintenance, and lactate-threshold training till you can't see straight.

It means you can (practically) eat what you want, and cardio doesn't have to be longer than 30 minutes (and even that's pushing it hard).

The_Chicken_Daddy
09-16-2002, 03:23 PM
Originally posted by Franjipani

Francesca = 64kg or 141lbs

141lbs x 11 = 1551 (BMR Calories)
1551 x 0.4 = 620.4 (cals needed for physical exertion)
1551 + 620.4 = 2171.4 (cals needed to maintain current weight)
2171.4 - 500 = 1671.4 (cals to lose weight - about 1lb per week)

According to this, I need to consume 1671.4 cals per day to lose 1lb per week. What are your thoughts:confused:


Start with an initial calorie count.

Weigh in one day and use the weight shown as your baseline.

Use the calorie count each day for a week, and then on the same day you originally weighed in, weigh yourself again under the same conditions. See how much you've lost or gained or whether you've stayed the same. If you've gained, drop calories some. If you've lost, assess whether you need to drop further. If you've maintained, drop a bit further.

Breakdown -

Gained (and you don't think it's muscle): drop calories
maintained: drop calories
lost 0.5-1.5lbs: perfect loss, either keep calories the same for a further week and see what happens or assess how you're doing and consider dropping calories only SLIGHTLY.
lost 2lbs+: up calories.

Sometimes glycogen/water and sodium can affect your weight, so be sure to assess if you've ate more sodium than usual or more carbs than usual before weighing in before changing calories.


P.s. I like your enthusiasm :)

Franjipani
09-17-2002, 07:49 AM
Had the usual amount of shut-eye last night - 6.5hours, although woke up 10mins before my alarm today....I must stop drinking H20 too close to bedtime......:eek:

I was a busy muffin today.....apart from work....I was part of the farewell squad for my cousin who is off for 10weeks "boot camp" for RAAF (Royal Australian Air Force). Man alive..... I took a peek in @ their gym today & all I can say is :drooling: :drooling: ..... She is one lucky gal;) .....there was "eye candy" galore !!!!!

WORKOUT

Cross Trainer - 30mins

15mins - level 7
5mins - level 8
5mins - level 9
5mins - level 10

Abs - jara disc
2x 15
1x 22

Really pushed myself today with the Cross trainer - last time I did it I didnt work up a sweat until the 24th minute...by starting at level 7 - i was sweating by 7th minute..whoo hooo.... so felt terrific:thumbup:

DAILY DIET

Meal I = Weetabix & Pear with rice milk
Meal II= Slice of toast with Tomato & Avocado
Meal III = 2x rice cakes with 1 tbsp peanut butter
Meal IV= 250g Tofu
Meal V = Tofu & Stir fry greens
Meal VI = Protein shake with frozen nana & choc rice milk (10/10 for yum factor:D)

Calories: 1688
Fat:37%
Carbs:41%
Protein:22%

DE-BRIEF

Whooooa what a wonderful surprise I got when I read my journal...i'm so feelin the lurrrrve:angel: :angel: . I really appreciate all your responses as its very important to me that I'm training effectively....

**Tryska - thanks heaps for your input, everything you have said makes perfect sense and its great to hear another female point of view:)

**Cal - Damn...I just went and did my shopping today....both the Manna bread & hemp seeds sound yummo...will check them out at local health food shop....just for the record though...I really lurrrve my flax in my protein shake, its pretty scrumptious...:D . Just an aside to food, I wanted to let you know that my weights routine is really agreeing with me....I'm already seeing some great results...(ie. muscle definition & strength)in such a short period of time...probably because I have never trained properly - twas poo before !!! So for all your help and guidence I thank you ;)

**PowerManDL - I appreciate you bringing this "gay" stuff to my attention Matt....I really need to transform my vocab to reflect "fat loss" instead of "weightloss" because that is my outcome...Thanks heaps:) .

**Chicken_Daddy - Excellent advice..... I'm really excited about this experiment really !!! I started today and will reweigh myself next Tuesday morning and see how I go.... I truly appreciate you taking the time and effort to help :bow: :bow: ....ohhh & cheers for the enthusiam comment - it put a smile on my dial:D :D

The_Chicken_Daddy
09-17-2002, 01:50 PM
Originally posted by Franjipani
I was a busy muffin today.....

Just gotta chime in here to say i'm lmao @ this.

Franjipani
09-18-2002, 01:23 AM
Slept soundly for 6 hours.....i feel a noticable difference with 1/2 hour extra sleep....was a struggle to get out of bed this mornin' when its sooo damn chilly outside...brrrrrrrrr:eek:. But i'm one tough cookie and braved a long walk around the park...just me and da birdies....

WORKOUT

Weights day ! :strong:

Chest press
10 x 14kg
8 x 19kg
7 x 24kg
*Bit wobbly on form here toward the end of the last set but getting better.....

Incline Chest Fly
10x4kg
8x5kg
8x5.6kg
*Did these toward the end of the workout which made it tougher

Squats
10x14kg
8x24kg
8x29kg
** Going lower in my squats so feeling it more - ouchie:eek:

Leg extensions
10x25kg
8x30kg
8x35kg

Leg Curl
10x25kg
8x30kg
9x35kg

Chin ups
10x50kg
8x45kg
11x40kg ( increased +3)
** Found I had more energy for this one because I did it earlier in my workout....will be decreasing the weight - using more of my own bodyweight next session....

One Arm Row
10x10kg
8x12.5kg
10x 15kg (increased +2)
**Last few were woobly on form, but hey, I added more reps:D

Tricep Ext
10x9.5kg
8x12kg
6x14.5kg
** Geez could put me in a bath & throw some clothes in...I'm shakin so damn much..lol

Bicep Curl
10x12kg
8x14.5kg
6x17kg

Crunches - on jaba disc thingy
3x20 (+10)
**I'm doing these daily now.....OMG i have noticed a bit of ab outline action going on:thumbup:.

DE-BRIEF

Moving right along, I have a couple of questions (pretty unusual I know....hee hee:p ). I'm doing three sets... I am working to failure on just the last set as I'm using various weights. Is this the correct method:confused: . Also, is it good to mix up the routine...for example, I generally do the compound movements first so I have enough energy...or better to stick to routine in order to guage visible strength??

DAILY DIET

Meal I = Protein shake with flax & choc rice milk
Meal II= 2x slices toast with tuna/avo/tomato
Meal III = 250g tofu
Meal IV= 90g raw almonds
Meal V= 50g tuna with tomato & black pepper
Meal VI = Steamed Veges

Calories: 1775
Fat:50%
Carbs:25%
Protein:25%

DE-BRIEF

All my fats come from EFA's.... I was suffering withdrawals from not having any almonds so today I had some....mmmm therefore my fat percentage shot through the roof.....Deliciously wicked though with lots of protein:angel:. Cals are up a bit too...am comfortable about this too.

** Chicken_Daddy - Please feel free to "chime" in my journal anytime;)

Mystic Eric
09-18-2002, 01:26 AM
Originally posted by Franjipani

** Chicken_Daddy - Please feel free to "chime" in my journal anytime;)


Can I 'chime' too??? :(

Maki Riddington
09-18-2002, 01:28 AM
No, you suck.

MonStar
09-18-2002, 05:26 AM
Slept soundly for 6 hours.....i feel a noticable difference with 1/2 hour extra sleep....

Wow I dont know how you function on this kind of sleep. I gotta give you credit. Personally I cannot even live off of any less than 7 hours. I just cant deal with it.

iLUDEd
09-18-2002, 09:19 AM
only 6hrs sleep? how can u not sleep in with this crappy whether we've been gettin down here lately..

anyhow, keep up the good work granny :D

Franjipani
09-19-2002, 07:33 AM
Twas a very solid 7hours sleep I got last night...I'm usually out like a light once my head hits the pillow:). Majorly awesome trading day today......AMP hit an all time low...hee hee i have my mortgage with them.... I can dream they will go bust:p.

WORKOUT

Treadmill - 15mins
Level 7.0
Incline - up .5% every 1min interval

Cross Trainer - 15mins
Level 10:D

Abs - Jaba disc
3x20

DE-BRIEF

Righteo.....was not a happy camper with the treadmill..for some reason my new shoes are still giving me grief....they constantly rubbing on my ankles...stubborn little buggars, even with bandaids on.... got off treadmill & did cross trainer for some sheer relief :(

DAILY DIET

Meal I = Protein shake with nana
Meal II= 2x slices toast with tuna/avo/tomato
Meal III = 2 slices toast with peanut butter
Meal IV= 1 slice toast with tuna & avo
Meal V= Stir fry veges

Calories: 1487
Fat:29%
Carbs:49%
Protein:22%

STUFF

** Eric - you can 'chime' to your hearts content hon;)

** Maki - *LMAO* @ that fan-bloody-tastic quote you have by Chicken_Daddy in your sig

**MonStar - I'm one busy chickie..... who has time for sleep:angel: Nah, seriously I function best with 7hours also...sometimes cant be helped though....

**SS - Agree with the weather comment.....whats THAT about??? Easy on the granny bit tiger....I've got one mean left hook;)

Today went quick as a flash or ya money back........I'm energy spent now its time for some decent shuteye me thinks:D

Night peoples !

iLUDEd
09-19-2002, 08:13 AM
our weather is f00kin gay.. i though my car was gona blow off the westgate today :cry:


Originally posted by Franjipani
Righteo.....was not a happy camper with the treadmill..for some reason my new shoes are still giving me grief....they constantly rubbing on my ankles...stubborn little buggars, even with bandaids on....


wear socks maybe? :p

ectx
09-19-2002, 04:46 PM
Go buy yourself the mole skin thingys I told you about. Put them on your heal and all will be great. Bandaids suck. They come off and don't cover enough area.
The "beasts" are that, beasts. A hell of a shoe, but the motion control aspect of it makes them a bit hard to handle initially. After putting about 20-30 miles on them they work great. You might want to walk around in them for a week or two to break them in.

Franjipani
09-20-2002, 01:09 AM
Gotta lurrrve a weekend....bring it onnnnn:D. Had 6.5hours sleep last night...plus a few extra cheat minutes curtesy of da snooze button....ahhh bless !!!!

WORKOUT

Weights Day :strong:

Chest press
10 x 14kg
8 x 19kg
8 x 24kg (+1 rep)
*Was shaking like crazy but I was relentless.....:D

Incline Chest Fly
10x4kg
8x5kg
8x5.6kg

Squats
10x14kg
8x24kg
10x29kg
** Went deeper in my squats and my legs were shaking during last set which was sweeeeeeeeet..... Okies...am going to go up in weight next time.

Leg extensions
10x25kg
8x30kg
8x35kg

Leg Curl
10x25kg
8x30kg
9x35kg

Chin ups
10x45kg
8x40kg
6x35kg
** New Weight.....Just made it to 6 reps in last set...I have gone down 5kg therefore using more of my own bodyweight so its all good:thumbup:.

One Arm Row
10x10kg
8x12.5kg
10x15kg
**Considering this is my last exercise I so rocked !!! A bloke next to me was using the same weight as me so I was pretty chuffed to say the least...:D.

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg (+1 rep)
**Man alive, about time I squeezed an extra rep out of this one...

Bicep Curl
10x12kg
8x14.5kg
6x17kg
**No joy at all with this one in increasing either rep or weight...I dont feel I'm getting any stronger with this one for some reason...go figure:confused:.

Crunches - on jaba disc thingy
3x20
**Different position today.....to make it tougher... the last couple I was struggling with so it will do me for now.....

DE-BRIEF

Considering I really was not looking forward to weights today it was great to have a couple of pb's. Done my three sessions this week and feeling the burn in my arms something fierce today:eek: :eek:

DAILY DIET

Meal I = Protein shake with rice milk
Meal II= Protein shake with rice milk & nana
Meal III = 250g tofu
Meal IV= Stir fry veges with 60g tuna
Meal V= Rice cakes with Peanut Butter
Meal VI= Steamed Vege's

Calories: 1661
Fat:34%
Carbs:38%
Protein:28%

DE-BRIEF

Was a starvin marvin today for some reason....... I dont know whether its psychological but when i have my protein shakes I feel like i have not eaten....anyways.... got quite peckish in the afternoon....and the peanut butter was just so damn moorish :angel: :angel:.

STUFF

**Ectx - Will look out for those mole skin thingies - those beasts are just that:eek:

**ss-Gohan - *LMAO* @ your car blowing off westgate...... we certainly had some serious wind action thats for sure.... Cheeky sock comment though young whipper snapper;)

iLUDEd
09-21-2002, 02:38 AM
Originally posted by Franjipani
we certainly had some serious... action thats for sure....

yes, and may i add, you performed quite well for an old granny ;)

Franjipani
09-21-2002, 05:20 AM
I would have thought by now my body would have adjusted itself to getting up at 6:00am WITHOUT an alarm.... *sigh*... but alas, its not meant to be.....anyway, got 6.5hrs sleep and woke to a sen-bloody-sational day so can't complain:D :D .

WORKOUT

Treadmill - 20mins
2min-warmup @ 7.0
18mins @ 7.0 & .5% incline increase per minute

Bike - 6 mins
Level 3

Cross Trainer - 15mins
Level 10

Abs - 3x20 jaba disc thingy

DE-BRIEF

Thought I was a clever cookie getting to the gym on opening....was happily plodding along on the treadmill and decided I'd do the cross trainer.... but dammit I turned around and some other chickie took mine....:mad: so had to do bike for 6 minutes..... ya gotta be quick as a flash or your money back thats for sure:).

DAILY DIET

Meal I = Protein shake with rice milk & nana
Meal II= 250g tofu
Meal III = Tuna/tomato/lettuce/avo sandwich
Meal IV= Grilled salmon steak with veges:angel: :angel:


Calories: 1408
Fat:32%
Carbs:34%
Protein:35%

DE-BRIEF

Cals are a little short today and only four meals because I was out and about all day..... I actually had 250g of salmon and I dont know how many oz that is... Can anybody shed some light on this:confused:.

STUFF

Had a brilliant time at dance class...my dance partner was making me laugh the entire time...my cheeks & tummy were so painful
:D :D the instructor threatened to split us uptuttut ...felt like i was back in kindergarten...anyways, great workout for the hips with all the salsa movin' n groovin steps..not to mention all the spinning....jeeeez what a day ;) ...

Good news - I'm selling my house and I'm making a move up the coast - probably QLD - Noosa way to live the life of my dreams by the beach:D :D


yes, and may i add, you performed quite well for an old granny
** iLUDEd - Me thinks you may be a bit "Deluded" hon.....that would be ya dreams talkin;)

MonStar
09-21-2002, 06:38 AM
Treadmill - 20mins
2min-warmup @ 7.0
18mins @ 7.0 & .5% incline increase per minute

Bike - 6 mins
Level 3

Cross Trainer - 15mins
Level 10

I like the way that you split up your cardio sessions. Probably makes it a lot easier to do cardio. When I was doing cardio I never could do 45 minutes on just the treadmill, I would jump all over the place. Helps you not get bored if you ask me.

ectx
09-21-2002, 04:50 PM
quote:
yes, and may i add, you performed quite well for an old granny

** iLUDEd - Me thinks you may be a bit "Deluded" hon.....that would be ya dreams talkin.

*in best aussie accent* Do I hear a geriatric rant coming on? *snicker*

Your meal breakdown looks much better. Almost got that protein up to 40%. I think you still could have fit in a small meal...shake maybe? As for the salmon,I don't know how many oz. that is, but a typical portion of salmon is about 6-8 0z and contains about 34 g of protein. I could look it up but I feel lazy right now, so I wont...haha. :D I love salmon...to me it's like eating steak. *salivates* Have you thought of doing anaerobic intervals for some of your cardio? I think you'd get a kick out of them...or they'd give you a good kick. :p

Been catching up with your journal Awesome Franji...looks like you're really rocking all over.

iLUDEd
09-21-2002, 10:39 PM
give a granny a complement and she takes it too far..
*hide's granny's false teeth*
:D

Franjipani
09-22-2002, 03:32 AM
Mmmmm nothing like a Sunday morning sleep in especially when you're snug as a bug in a rug:). Had a glorious 7 hours of blissful shuteye so no complaints.....

WORKOUT

RPM/Spinning Class - 55mins

Wow...I just love it when your body is glistening with sweat you KNOW you've worked hard....this was definitely the toughest class i have done to date. I normally wear tanktops to classes but today I wore a lycra top - not sure if that made a difference but I was simply chuffed with the outcome:D.

I have a favourite spot in the class that is the closest to the stereo (louder the better in these classes)......lucky for me i avoided some major body odour action going on although I managed to catch it on the way out....twas yuk !!:(


Have you thought of doing anaerobic intervals for some of your cardio? I think you'd get a kick out of them...or they'd give you a good kick

Cool, thanks for the advice ectx...... how do I do this exactly??

DAILY DIET

Meal I = Protein shake with rice milk, nana & strawberries**
Meal II= Weetabix & rice milk, nana & strawberries
Meal III =Toasted tuna, tomato, lettuce, cucumber & avo sandwich
Meal IV= 250g tofu
Meal V= Tuna & stir fry vegies**


Calories: 1841
Fat:29%
Carbs:43%
Protein:28%

DE-BRIEF

Added 3 strawberries to my protein shake (for you ectx;) ) for good measure & colour. Well it certainly did add a tingle to the taste buds thats for sure....

My stir fry's just keep getting better...just adding greens (alkalizing) brocoli, bok choy, capsicum & zucchini to a hot frypan (using olive oil naturally) and for a couple of minutes constantly tossing them then add the tuna and voillaaaaa...perfectly crisp veges & tuna meal........frickin brilliant....lovin' my own work:p :p.

For some reason I was craving carbs today.....whats THAT about ?? I've also lost 1kg (2.2lbs) since Tuesday which means that I need to up my cal intake which I had no trouble doing today....:) .

I'm so happy with the way things are going at the moment with training & diet...this trial and error business is certainly challenging but its setting me up to reach my ultimate goals. I'd like to take this opportunity to thank everybody that have helped me get this far - you know who you are.

For the first time in my life I'm actually enjoying the journey rather than the destination....... WATCH THIS SPACE :) .

Later !

Franjipani
09-22-2002, 10:45 PM
Such a glorious feeling to wake up then realise that you still have another half hour before the alarm goes off.... love it:D. Anyway, was tres tired last night so got a decent 7hours kip.......

The day is by no means done but i'm a busy chickie today....so, i've mapped out my diet & have already completed my workout...........

WORKOUT

Weights day :strong:

Chest press
10 x 14kg
8 x 19kg
9 x 24kg (+1 rep)
*very pleased with this...time to up the weight....

Incline Chest Fly
10x4kg
8x5kg
9x5.6kg (+1 rep)
*ditto with the weight....

Squats
10x24kg
8x29kg
6x34kg
**Increased weight today....and sporting a sore toosh:D

Leg extensions
10x25kg
8x30kg
10x35kg(+2 rep)
**will increase to 40kg next time

Leg Curl
10x25kg
8x30kg
9x35kg

Chin ups
10x45kg
8x40kg
6x35kg

One Arm Row
10x10kg
8x12.5kg
10x15kg

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg

Bicep Curl
10x12kg
8x14.5kg
6x17kg

Crunches - on jaba disc thingy
3x20

DE-BRIEF

I've been having a protein shake prior to workout the last few sessions...don't know if its psychological but i feel stronger and as a result have lifted more....My form is improving and i'm getting in and out of the gym quicker too:). I have been changing the sequence of my lifts to vary the routine somewhat (although usually tackle the harder lifts first to get them over with).

DAILY DIET

Meal I = Protein shake with rice milk +strawberries
Meal II= Protein shake with rice milk + nana+strawberries
Meal III =Toasted tuna, tomato, lettuce & cucumber
Meal IV= 250g tofu & salad + 1/2 avo
Meal V= 2x rice cakes with pizza sauce & tuna & tomato grilled
Meal VI= 8.8oz salmon & steamed veges

Cals: 1745
Fat: 26%
Carbs:40%
Protein: 34%

DE-BRIEF

Dohhh, its taken me this long to work out its a good idea to pre-plan diet to ensure I'm taking in adequate cals & to check my % ratios......geeez:redface: . Anyway, tis looking much better I think...

5 more sleeps til I hit the beach...whoo hooo:cool: :cool:.

Over & Out !

PowerManDL
09-22-2002, 11:12 PM
Originally posted by Franjipani
and sporting a sore toosh:D

LOL

Franjipani
09-24-2002, 12:26 AM
Melbourne exhibited its classic....four seasons in one day...today !! One minute thunder & rain....the next glorious sunshine...... I sat outside today for lunch and got burnt:eek: :eek:. Had 7hours luxurious sleep last night and a particularly pleasant, tactile & extremely vivid dream.....this is a rare occurrence so as you can imagine I was cheerin':D :D :D .

WORKOUT

Cross Trainer

15mins - Level 10
5mins - Level 11:D (new pb)

Treadmill

10mins - speed 7.0, .5% incline increments every 30seconds
5mins - speed 7.0, 9.0% incline

DE-BRIEF

Have a slight inconvenience in that my wrist & lower forearm (extensor Digitorum - according to ExRx) is sore & slightly painful today. Perhaps I pulled something during weights yesterday or exhibited bad form :confused:

DAILY DIET

Meal I = Protein shake with Soy milk + nana & strawberries
Meal II= Tuna, tomato, avo toasties
Meal III =250g tofu & salad + 1/4 avo
Meal IV= Tuna, tomato, green pepper mix
Meal V= Protein Shake with Soy & strawberries
Meal VI= Stir Fry Veges

Cals: 1747
Fat: 33%
Carbs:33%
Protein: 34%

DE-BRIEF

Whoo hoooo - first time in my journal's history that my protein has been higher than fat or carbs..... :clap:.

STUFF

I'm off to get my house sparkling clean for the real estate people who are coming to value my property....fingers crossed eh:angel:

Only 4 more sleeps before da beach:cool:

TTFN !

Mystic Eric
09-24-2002, 12:54 AM
My god! You're in Melbourne?

My grandma, aunt, and cousins are there. I haven't seen then in like 10 years so if I ever go there, i purpose we meet up?

ectx
09-24-2002, 01:04 AM
Melbourne weather sounds like the schizophrenic weather we get in Texas. Sounds like your diet is almost perfect. Yikes on the forearm. Ice it up a bit if it's achy (note I didn't say sore). ...hmmm....beach. The coast over here isn't exactly perfect over here. My family's bracing for a huricane...just weeks after their house almost flooded.

btw, really enjoyed talking to you. Hopefully I won't be as busy this Wed. and we can try it again. ;)

Mystic Eric
09-24-2002, 01:06 AM
Originally posted by ectx


btw, really enjoyed talking to you. Hopefully I won't be as busy this Wed. and we can try it again. ;)

:eek:

I hate you ectx!!! :(

ectx
09-24-2002, 08:46 AM
Zip it sick boy. :D

PowerManDL
09-24-2002, 10:11 AM
Eric = record-holder for most consecutive cock-blockings

iLUDEd
09-24-2002, 11:00 AM
Originally posted by Mystic Eric
My god! You're in Melbourne?

My grandma, aunt, and cousins are there. I haven't seen then in like 10 years so if I ever go there, i purpose we meet up?

do your cousin's surnames end with a H or a G by any chance?
i got some asian mates who live in melb 2

Franjipani
09-25-2002, 06:42 AM
<<<<<<<<<<<<<<<<<<TAKE 3>>>>>>>>>>>>>>>>>>>>>>>

Arrrggghhhh.....this is the third and final attempt at journal entry....can't believe this:mad:...

Hit the sack early last night as I was one tired muffin...got 7hours as per usual and woke to the sounds of my kitty chewing my mobile phone.....he so hates being woken from his slumber with that alarm....bless his little cotton sox;) ;) ...

WORKOUT

Weights Day:strong:

Chest press
10 x 16.5kg
8 x 19kg
6 x 26.5kg
**New PB...up 2.5kg...nearly didnt get the last one up:eek:


Incline Chest Fly
10xkg
8x5.6kg
6x6.8kg
*New PB...up 1.2kg...form was little sloppy on last two reps

Squats
10x24kg
8x29kg
6x34kg
**Ouchie.....I'm still feelin this from Mondays session

Leg extensions

Equipment - OUT OF ORDER:(. Decided to do lunges (2x10 using 5kg weight)...like I needed it after the squats.. Doh !!!

Leg Curl
10x30kg
8x35kg
6x40kg
**New PB....up 5kg....form was pretty dodgy on last 2 reps

Chin ups
10x45kg
8x40kg
6x35kg
**This was one tough buggar today...gggrrrrrr

One Arm Row
10x12.5kg
8x15kg
10x17.5kg
**New PB....up 2.5kg

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg
**Totally concentrated on form today.....was a good set

Bicep Curl
10x12kg
8x14.5kg
6x17kg
**Form is much better on this one.....bout bloody time too !!!

Crunches - on jaba disc thingy
3x20
**What the devil....this was definitely my Biiiaatch today..

DE-BRIEF

Loads of personal bests today I'm happy to report....The last couple of workouts I have been getting into state & extremely focused....to the point where before heading to the gym I actually visualise my entire routine....not to mention the fact I have heavy duty, kick-ass, supadupa tunes blasting my eardrums to help get me in "the zone"...

Paid particular attention to form as well considering I was sporting a strained wrist....seems to have healed itself quite well though...no complaints...

Heeheee had a rather unique experience today in that after finishing one of my sets, I bent over to put the weights away and pinggggggg my bra strap flung right off.....luckily for me I was wearing a t-shirt & made the dash unnoticed to the ladies to sort it.....whooa how:redface:.

DAILY DIET

Meal I = Protein shake with Soy milk
Meal II= Protein shake with Soy milk & nana
Meal III =250g tofu + salad + 1/4 avo
Meal IV= Tuna, tomato, green pepper mix on toast
Meal V= Tuna mix on rice cakes
Meal VI= Stir Fry Greens

Cals: 1557
Fat: 32%
Carbs:33%
Protein: 35%

DE-BRIEF

Gotta say I'm pretty chuffed with diet at the moment:D. I'm quite happy to stay within this calorie range too....the last couple of days I've been feeling rather sluggish and not hungry at all with higher cals. Perhaps its the fact that I've reintroduced fish into my diet & feel like I'm overdosing on protein :).

STUFF

Well....its official....my humble little abode is now on the market.....going to Auction end of October....was a trifle emotional when the agents were going ga ga over my converted stable loft....saying how fantastic it was blah, blah, blah:(. Never mind Frannie, when one door closes another opens.....got to start living your dreams :angel: :angel:

**Mr Hug Demon - Better be quick as a flash or ya money back hon.... I'll be moving to the sunshine coast:cool: :cool: . *LOL* @ your post to ectx....u funny man !!!

**Ectx - Thanks for your concern with the wrist....seems to have healed itself quite nicely...now i'm just sore everywhere else....bi's, tri's, back, neck......mmmm a bath sounds good right about now actually:D ...

**PM - :eek: is that Ninja talk??

**iLUDEd - *lol* Gottcha

Only 3 more sleeps to go....bring on da beach!!!

Over & Out....

The_Chicken_Daddy
09-25-2002, 07:00 AM
Nice work with all the new PB's, my dear :)

iLUDEd
09-25-2002, 09:45 AM
if any1 wants pics of franni at the beach.. pm me.. :D

btw granny, which beach did u say u were goin 2? :evillaugh

ectx
09-25-2002, 05:09 PM
Franji, are you turning into a badass? :D Way to go with all the PB's

hey iLudeD....I'll be looking for those pics in my mail box. ;)

Franjipani
09-25-2002, 10:39 PM
Awwwww bless, I got a postcard of Frangipani flowers from a friend that went to Fiji:angel: :angel: . I lurrrve getting "snail mail"....puts a smile on my dial ;). Okies, I got 6.5hours sleep last night & felt quite alert on rising...

WORKOUT

Treadmill - 15mins
10mins - speed 7.0, .5% incline increments every 30seconds
5mins - speed 7.0, 9.0% incline

Cross Trainer - 15mins
10mins - Level 10
5mins - Level 11

DE-BRIEF

Ohhhh errrr my toosh was really hurting from the lunges & squats yesterday..... I felt every single little bit of todays cardio. Franji = one tough cookie:D. I was geared up to do 1/2 hour on Cross Trainer but some punk got in first so had to do treadmill instead:eek: .

DAILY DIET

Meal I = Protein shake with Soy milk + nana + strawberries
Meal II= Tuna Mix
Meal III =250g tofu + salad + 1/4 avo
Meal IV= Toast with avocado + tomato
Meal V= Protein shake with Soy milk + nana + strawberries
Meal VI= Vegetable stir fry

Cals: 1624
Fat: 32%
Carbs:33%
Protein: 35%

DE-BRIEF

Gonna sample Sav's suggestion about hot protein drinks...sounds yummo...will add a little variety to my usual hot water with lemon & copious amounts of peppermint tea:)

STUFF

Had a stampede of estate agents this morning taking pictures of every corner of my pad....thank the lord I'll be away from the hords of people checking out my joint in the weeks to come....phhhhewww:D. At least it forces me to keep my house clean at all times.....this has proved to be a wee bit of a challenge for moi in the past:angel:

**Chicken_Daddy - thanks heaps for the words of encouragement...I was pretty chuffed let me assure you;).

**iLUDEd - hee hee far, far away....i'm just gonna follow the sun :cool:.

**Ectx - Thanks for your support as always....btw, I miss you....I'm suffering withdrawals here - where u been:confused:

Only 1 more sleep to go before da beach...yayyyyy !!!

Til tomorrow then.....

Franjipani
09-26-2002, 09:33 PM
Righteo, this post is gonna be a quickie as I have a bag to pack, food to prepare & a plane to catch:D. Slept like a baby - 6.5hours and up with the sparrows for my morning walk.....geez watching the sunrise makes me so damn grateful to be alive......i love it when nobody else is around - so serene...awww bless, its the little things:angel:.

WORKOUT

Weights Day ! :strong:

Chest press
10 x 19kg
8 x 24kg
6 x 24kg
4 x 26.5kg
**Doh, made a mistake with weights......so had to do an extra set..... was disappointed I didnt get 6 in the last set :(

Incline Chest Fly
10xkg
8x5.6kg
6x6.8kg
*Really need to watch form here - I'm all over the shop:eek:.

Squats
10x24kg
8x29kg
6x39kg
**New PB - up 5kg......cause I lurrrve this one:rolleyes:.

Leg extensions
10x30kg
8x35kg
8x40kg
**New PB - up 5kg.....ohhh yeahhhh babyyyy:p.


Leg Curl
10x30kg
8x35kg
6x40kg

Chin ups
10x45kg
8x40kg
6x35kg
**Geez, killer - grrrrrrrrrrr

One Arm Row
10x12.5kg
8x15kg
6x17.5kg
**Form is much better - considering this is my last exercise.

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg

Bicep Curl
10x12kg
8x14.5kg
6x17kg

Crunches - on jaba disc thingy
3x20

DE-BRIEF

In and out in 70mins.....including warm up and cool down naturally:angel:. It put me off a bit today when this guy just kept staring at me...I got a bit self-conscious....hate that:(. My left collarbone is quite sore now...geez if its not one thing its another...I'm supposed to be getting stronger, not falling apart :confused:

DAILY DIET

Meal I = Protein shake with Soy milk + nana + strawberries
Meal II= Protein shake with Soy milk + nana + strawberries
Meal III = Toast with Tuna mix
Meal IV= Tofu with Salad
Meal V= Tuna mix

Cals: 1620
Fat: 24%
Carbs:39%
Protein: 37%

DE-BRIEF

Okay, no excuses with the breakdown & I have now officially run out of food....I plan on having some almonds or peanuts on the plane as a meal.... I will be over on cals but at least my protein will be higher eh:angel:.

STUFF

Almost broke my heart as I was driving Kitty to the Cattery this morning...he was meowing (crying) - he new damn well where he was going for the next couple of weeks......I felt dreadful:(. Had to them make the dash back home and frantically clean up the house for the photographer...place is looking mighty fine I might add:D. God, even the photographer was going on about how gorgeous & unique my place was....Dammit, gets me all sentimental:cry:.

Moving on...... whoo hoo, well this is it kids....gonna miss you all for two weeks so be good (if not, be good at it;) ) and i'll be back with a refreshed outlook on my training brimming with enthusiam and motivation.....

Yeahhhh babyyyy !!!:cool: :cool:

Mystic Eric
09-26-2002, 09:39 PM
Originally posted by Franjipani
this is gonna be a quickie

tuttut


Btw Fran, where is the sunshine coast?

Franjipani
09-26-2002, 09:43 PM
Originally posted by Mystic Eric
Btw Fran, where is the sunshine coast?

In QLD hon... Btw, you better behave whilst I'm away young whipper snapper....be nice to ectx;)

Mystic Eric
09-26-2002, 11:27 PM
I'm gonna miss you Fran :(

*hugs Francesca*

ectx
10-10-2002, 11:57 AM
*shameless bump*

Aren't you suppose to be back from the coast already? I need my franji fix dammit!

Mystic Eric
10-10-2002, 12:39 PM
Last time I heard, she's coming to my house ;)

iLUDEd
10-10-2002, 12:54 PM
she'll be up from under my desk in about an hour or so, sit patient kiddies :D

Franjipani
10-13-2002, 04:29 PM
BRIEF RECAP

Awwww bless !! Thanks guys for the warm & fuzzy's... it reminded me of when mum & I stopped for lunch in an outback little cafe and burst out laughing when we read this website...
www.sex@myplace.now.ok (http://www.sex@myplace.now.ok) guess ya had to be there:p

Its amazing how two glorious weeks immersed in sunshine, surf & sand can flash by you in the blink of an eyelid.... I had a super fantastic time & have made a few life changing decisions whilst away which is always a good thing:).

SLEEP

Copious amounts......woke up naturally at 5:18am every morning (in time to see the sun rise)....what is THAT about:eek:. Had a siesta almost every afternoon.....:cool:.

WORKOUT

Had a daily routine......

45mins - 1hr run/walk on soft sand 1min intervals
2x 10 pushups
Crunches / Obliques - til failure

Ohh and Bodyboarding daily of course...

I was really happy with my effort actually, my calves were absolutely killing me though....its pretty tough going on the soft sand...:D.

Am absolutely petrified about going back to lift weights after two solid weeks away.....:eek: :eek: .

DAILY DIET

Let me just say that it twas cheat day every single day.....:angel:.

STUFF

That was just a brief recap of the shennanigans of the last couple of weeks....as bizarre as it sounds, I really did miss this forum and all of your antics.....:).

Have to pick kitty up from his "hotel" now...

PowerManDL
10-13-2002, 04:31 PM
Stop promoting your website.

ectx
10-14-2002, 01:30 AM
:cool: You're back. This pleases me. ;)

Franjipani
10-14-2002, 11:18 PM
Mmmmmm I thought it would take a little time to get back in the swing of things since my return but it has become crystal clear that I have made the right decision in moving to the coast....I'm at the point where my house is on the market, a forthcoming Auction beginning of November, no solid place to go to so I'm feeling a tad out of my comfort zone. Its really quite an exciting time - bit of an adventure...I really am such a lucky girl to be able to just up and leave....thank the lord I have my health:angel: :angel:

Anyway, was pretty shattered last night and conked out at 8:30pm (thats a record I think) and had 9 hours sleep...yipppeee thats enough to make even MonStar proud me thinks;).

WORKOUT

30mins Cross Trainer
15mins level 8
15mins level 10

2x 10 proper pushups
3x15 situps on Jaba disc
1 set Oblique crunches to failure

DE-BRIEF

Errrrmmm I'm procrastinating about doing weights......having major avoidance issues:eek:. I guess I'm scared that since I have been away for a few weeks I'm not going to be able to manage the weight.... Also, for some reason my collarbone on the left side is still giving me grief... *where are you Franji Master* :( :( ??

*Note to self - must change my mental focus pronto* tuttut


Okay, heres the deal.... I will do weights tomorrow...no "ifs" or "buts" about it... SORTED !!!

DAILY DIET

Meal I = Fruit Salad
Meal II= Toast with Honey
Meal III = Salad & Tofu
Meal IV= Protein Shake & rice cakes with peanut butter
Meal V= Salmon & Steamed Veges
Meal VI= Soy Yoghurt

DE-BRIEF

I have decided to stop counting calories...The reason I started initially was to give me an indication of my food composition...Then I over "anal"ized it and all its done is make me think about food constantly.....this in turn caused more stress....so ive now ditched it. Funnily enough, whilst I was on holiday, I ate terribly and didnt gain any weight at all - GO FIGURE !!!!
Don't worry ectx, I will have protein with every meal so you can put that whip away;)....

STUFF

Its really great to be back. Reading all the posts & journal entries is so inspiring & motivating...I don't want to be left behind either so am getting my butt back into gear thats for damn sure :D :D.

**PM - glad to see you havn't changed at all :p .

**ectx - I'm glad having me back is pleasing you but where the hell are you????

ectx
10-15-2002, 12:55 PM
I'm right here dammit! :)

Franjipani
10-15-2002, 06:16 PM
Today there is a distinct smell of summer in the air.....can't exactly pin point what it is but its a scrumptious feeling nevertheless!! I had 7.5 hours pure unadultarated sleep so I'm a happy camper & brimming with energy:D :D.

WORKOUT

Weights Day ! :strong:

Chest press
10 x 19kg
8 x 24kg
5.5 x 26.5kg
**I struggled with the last set...the last rep I was able to pick up the weight and bring it to my chest but I was stuck and couldnt get the damn thing back up :( .

Squats
10x24kg
8x29kg
6x39kg
**Tough and am feeling it BIG time - need to go deeper next time.

Bicep Curl
10x12kg
8x14.5kg
6x17kg
**Surprisingly this was fine - perhaps all those pushups I did whilst away really did make a difference:D :D.

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg
**Was a toughie but managed it although felt clicking action going on near my right elbow - what is THAT about ???

Leg Curl
10x30kg
8x35kg
6x40kg

Leg extensions
10x30kg
8x35kg
8x40kg

Chin ups
10x45kg
8x40kg
6x35kg

One Arm Row
10x12.5kg
8x15kg
**By this point my arms were exhausted and I was beginning to agrevate my left shoulder blade so I called it quits after the second set:(.

Incline Chest Fly
**Skipped this one due to my shoulder blade......

DE-BRIEF

Phhheeewwwww, I'm so pleased to get through that first workout back.... Estastic that the bench press didn't set a precident for my entire workout. Goes to show how the state of mind & focus plays a massive role in my workouts...Today was average and I can only improve from here:D :D.


DAILY DIET

Meal I = Soy protein shake with strawberries
Meal II= Soy protein shake with nana & strawberries
Meal III = Fruit Salad
Meal IV= Toast with Avo & tomato
Meal V= Stir fry greens with Tofu
Meal VI= Soy Yoghurt

STUFF

Can't wait to move back to Sydney for a while...my sisters boyfriend will be giving me FREE guitar lessons - he's a legend....both of them are pro's:D. Things are looking promising for my auction....I've been checking out the virtual tour of my place on the net...its awesome..whoo hooo...now just have to look at putting all my stuff in storage....what joy, what fun:rolleyes:

Have a Terrific day !

MonStar
10-16-2002, 05:18 AM
I had 7.5 hours pure unadultarated sleep so I'm a happy camper & brimming with energy

Thats great Fran---I need to start getting a minimum of 7 hours again. I just got 6 last night and I feel like sh*t! Journal is looking good.

Franjipani
10-16-2002, 09:46 PM
Good God, I am aching everywhere today:eek: :eek:. Got 6.75 hours of shuteye. Went to bed marginally later than usual after having guests for dinner....Tis funny, my friends seem to look upon my humble abode rather like a nurturing health retreat...perhaps because I always feed them alkalizing & energising foods....:angel: :angel:.

WORKOUT

Cardio day

Swimming - 50m pool
30 laps freestyle in 30mins

2x10 Proper pushups
1set ab crunches to failure
1set oblique crunches to failure

**Both arms and legs hurt like buggary after my swim - geez was unreal to get into the pool though....first time i've been able to show off my tan since I returned from hols:cool: :cool:.

DAILY DIET

Meal I = Fruit salad & soygurt
Meal II= Protein shake with strawberry & banana
Meal III = Rice cakesx8 with 1/2 avo/tuna/tomato
Meal IV= Rice crackers x 100g *chilli & lime...couldn't resist*
Meal V= Tofu & Salad

DE-BRIEF

I've been feeling so much more relaxed on the food front knowing that i just need to add some form of protein with every meal instead of having to account for every bit of food I consume. Saying that though, I started to recognise a pattern of wanting to overeat for comfort which I have quickly identified and nipped in the budd... I always do this when I am procrastinating or avoiding some issue....mmmmm something to think about :scratch:

STUFF

For the first time EVER in my life I can safely say that I am comfortable in my own skin. Perhaps i'm going through a major spiritual phase in my life, or the fact I've lost a sh*t load of weight and totally overhauled my lifestyle over the past 12months....whatever it is, I looked at myself naked in the mirror this morning and smiled because I saw a really beautiful, natural, toned, healthy looking girl and thought - whooooa is that really ME ??? For all my efforts I am finally seeing some great results....persistence really does pay off. The best news of all though is that through my own results I have provided some major inspiration and support to help others do the same...:angel: :angel:.

Thank you for making it this far and special thanks to all of you that have guided me to this point - I so appreciate it:D.

**MonStar - Its unlike you to get less than 7hours sleep:eek: :eek: . I paid tribute to you in my post the day before when I got 8hours sleep....I did ya proud;)

Mystic Eric
10-16-2002, 10:01 PM
Originally posted by Franjipani
I looked at myself naked in the mirror this morning and smiled because I saw a really beautiful, natural, toned, healthy looking girl and thought - whooooa is that really ME ???


Ooooh man.... :drooling:

*Faints*

ectx
10-16-2002, 11:38 PM
Originally posted by Franjipani

For the first time EVER in my life I can safely say that I am comfortable in my own skin. Perhaps i'm going through a major spiritual phase in my life, or the fact I've lost a sh*t load of weight and totally overhauled my lifestyle over the past 12months....whatever it is, I looked at myself naked in the mirror this morning and smiled because I saw a really beautiful, natural, toned, healthy looking girl and thought - whooooa is that really ME ??? For all my efforts I am finally seeing some great results....persistence really does pay off.


:thumbup: :thumbup: :thumbup: :clap: :clap: :clap: :clap:

That's great Franji! You deserve it.

Heck, judging by your last pics (in which you already looked great) I can only imagine what you look like now...can't help but throw in one of these guys :hump:

:)

Mystic Eric
10-16-2002, 11:40 PM
Originally posted by ectx



:thumbup: :thumbup: :thumbup: :clap: :clap: :clap: :clap:

That's great Franji! You deserve it.

Heck, judging by your last pics (in which you already looked great) I can only imagine what you look like now...can't help but throw in one of these guys :hump:

:)


I hate you. I seriously hate you :(

The_Chicken_Daddy
10-17-2002, 07:18 AM
Fran, i really dig your choice of words for descriptive purposes.

And i really dig your enthusiasm which is still very much evident several months on. It's good stuff :)

MonStar
10-17-2002, 08:06 AM
Originally posted by Franjipani
For the first time EVER in my life I can safely say that I am comfortable in my own skin. Perhaps i'm going through a major spiritual phase in my life, or the fact I've lost a sh*t load of weight and totally overhauled my lifestyle over the past 12months....whatever it is, I looked at myself naked in the mirror this morning and smiled because I saw a really beautiful, natural, toned, healthy looking girl and thought - whooooa is that really ME ??? For all my efforts I am finally seeing some great results....persistence really does pay off. The best news of all though is that through my own results I have provided some major inspiration and support to help others do the same...:angel: :angel:.

Thank you for making it this far and special thanks to all of you that have guided me to this point - I so appreciate it:D.

**MonStar - Its unlike you to get less than 7hours sleep:eek: :eek: . I paid tribute to you in my post the day before when I got 8hours sleep....I did ya proud;)

Thats good to hear Fran. :thumbup::thumbup: Its always nice when people are proud of their hardwork. You should be. Your diet and dedication with your training has been excellent since you have been here @ WBB---keep up the hard work.

IceRgrrl
10-17-2002, 09:08 AM
Way to go, Franji! Sounds like you are entering a major upswing in your life...enjoy :)

And I give you major credit for your dedication to being vegan. One of my good friends is vegan and I can see that it takes a lot of planning, knowledge about foods, and discipline.

Miss Rezza
10-17-2002, 05:50 PM
What an Inspiration Franji!! Keep it up (...as i know you will)!!

:thumbup:

Franjipani
10-17-2002, 08:27 PM
>>>>>>>>>>>credits at the end of the post>>>>>>>>>>>>>>>

Jeeez, I could hardly get out of bed this morning I was that stiff:eek:. I've been crashing out relatively early of late & last night was no exception @10:00pm. Naturally rising at around 5:30 every morning though without aid....so I'm pretty chuffed about that:D.

WORKOUT

Weights Day :strong:

Chest press
10 x 19kg
8 x 24kg
6 x 26.5kg
**Was very self-conscious as a spunk was watching me do my last set.....ended up being a blessing in disguise because I kicked ass on the last set..hee hee. I'm so glad when I get this lift out of the way...phhheewww:p.


Squats
10x24kg
8x29kg
6x39kg
**My Lord, like I wasn't sore enough from the other day....I went deeper today and really struggled with the last two reps of the third set...so much so that my legs were really wobbly. I really need to refine my form here...

Bicep Curl
10x12kg
8x14.5kg
8x17kg (+2)
**New PB..... I surprised myself as my lifts today were really slow and steady compared to previous workouts.:thumbup:

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg
**No clicking in the right elbow today I'm happy to report but I actually felt nauseous during the third set which is quite unusual...what is THAT about:confused:.

Leg Curl
10x30kg
8x35kg
6x40kg
**My legs were fried before I even got to this stage....somehow I managed it..

Leg extensions
10x30kg
8x35kg
8x40kg
**Whilst I was doing this lift I felt pain in the vicinity of "Vastus Medialis" on my left leg as I extended the leg out. Not quite sure whether it was because of the squatting or just fatigued from the weights on Wednesday:confused: :confused:.

Chin ups
10x45kg
8x40kg
6x35kg
**Yukko

One Arm Row
10x12.5kg
8x15kg
6x17.5kg
**Managed to finish off the set - I was extremely careful about my form as I didn't want to aggrevate my shoulder.

Incline Chest Fly
6x5.7kg
**Figured out very quickly that this is the evil cause of my shoulder problem.... I think I have damaged it by either bad form or rapid weight increase....will be giving this a miss for a while, me thinks :( .

DAILY DIET

Meal I = Pre-workout shake
Meal II= Post-workout shake with nana & strawberry.
Meal III = Fruit salad with Soygurt *mmmm peach & mango*
Meal IV= Rice cakes with Avo, Tuna & tomato
Meal V= Tofu & Salad
Meal VI= Stir fry Greens with Tuna

STUFF

Have had a few breakthroughs over the past few days....As my passion is health & fitness, I'm looking into remedial massage & life coaching as a way of contributing beyond myself - the only way to be truly fulfilled in life. Moving to the beach is such a lifestyle chang that I think these will fit very nicely with my core values & beliefs....:angel:.

Well, I'm out on the razzle-dazzle with da gals tonight....first its a lingerie party then its getting down with our bad selves at an 80's party....I so lurrrrve a good boogie:D :D.

**Eric - Thanks for that....I had a huge chuckle at your post...I had visuals.... just for the record though, there is a fine line between Love & Hate *refers to the post to ectx*:p

**Ectx - You are a champ !!! Thanks for your constant guidance & support as well as that whip you cracked on numerous occasions..hee hee

**MonStar & CD - I appreciate your posts and support & glad my journal is of interest to you:) .

**IceR & Rezza - Go girl power:thumbup:. Thanks both of you ever so much for your encouragement - it means a lot to me that you read my journal. I read both your journal's and have a lot of respect for your lifts and training methodologies.

ectx
10-18-2002, 12:38 PM
Franji, you just continue to kick ass. It's awesome. Glad you're gonna lay off the chest fly. Let yourself heal. You're still doing a lot of other things that won't have you injured.

Franjipani
10-19-2002, 02:09 AM
Grrrrrrrr only got 5hours sleep last night and was feeling rather weary on rising....had a window cleaner come at the crack of dawn. Had a top night out dancing with the gals so can't really complain *apart from the parking fine I got after I already paid for parking.....go figure* :mad:.

WORKOUT

Rest Day
aka - my legs are so damn sore I can hardly move

I'm doing a spinning class tomorrow though which will require all the energy I can muster....let me assure you !

**Ectx - thanks for your kind words of encouragement. I so need to heal my shoulder thats for sure and it only seems to be that lift in particular that is aggrevating it.

DAILY DIET

Meal I = Fruit Salad & Soygurt
Meal II= Soy protein shake with nana & strawberry.
Meal III = 200g almonds
Meal IV= Stir fry veges with 1 slice bread + rice


STUFF

Keeping a house tidy 24/7 is proving to be a right challenge for moi.....Not only do I need to keep it clean but for open house, I have to turn on all the lights in the house, have soft music playing in the background etc....to create the right environment to get people into the mood....I'm thinking of resurrecting my old bread maker from the appliance graveyard and start baking bread next..hee hee :p :p. Whatever works I suppose...

Gotta go get ready now for a spectacular night out...Am going to watch the "HOT FIRIES" - 6 sexy firefighters strutting their stuff - the full monty revised....whoo whoooo... :clap:. Awww bless, the things you gotta do for charity:angel: :angel:.

Mystic Eric
10-19-2002, 02:29 AM
I just love your enthusiastic, positive, bright, attitude.

If only I could meet a gal with your personality...

Tryska
10-19-2002, 09:01 AM
i am so jalous of you aussies and your beach lifestyles. makes me wanna move!

btw that mirror epiphany is ace. congrats! :thumbup:

ectx
10-19-2002, 11:01 AM
Originally posted by Franjipani

Gotta go get ready now for a spectacular night out...Am going to watch the "HOT FIRIES" - 6 sexy firefighters strutting their stuff - the full monty revised.

You sexist pig! We are not a piece of meat. tuttut

hehe. j/k

Sounds like you're having yourself a blast. Just get some REAL sleep this time, will ya. :)

galileo
10-19-2002, 05:41 PM
Doing well, Fran! I miss you posting in my journal :) I didn't even know you had one!

Franjipani
10-19-2002, 07:47 PM
I'm absolutely brimming with energy & excitement for a chickie that only got 5.5hours sleep last night.....must have been all that male flesh and masculine energy permeating through the entire club last night:drooling:. There are simply no superlatives I can use to describe it really....*double sigh* !!!

WORKOUT

Cardio: 55mins
Spinning/RPM class

DE-BRIEF

I was a starvin marvin all morning.....My class wasn't until 9:30am but thought it was best to do cardio on an empty stomach. Intensity was about 80% but sweat factor was awesome:thumbup:.

DAILY DIET

Meal I = Fruit Salad
Meal II= Soy protein shake with nana & strawberry.
Meal III = Tofu & Salad
Meal IV= Rice cakes with peanut butter
Meal V= Salmon & veges
Meal VI= Soygurt

STUFF

These gorgeous-buffed-sexy-down to just their jocks-hummana-hummana "Hot Firies" were a hit last night !! They are not "Man Power" or professional strippers, they are down to earth REAL firemen from QLD who give up their spare time to raise money for various charities....It was a very "interactive" & entertaining evening and fun was had by all. I sooooooo appreciate all the hard work that goes into those bodies......and I actually thought of all of you guys here;).

Anyway, I had the priviledge of dancing with them and got myself my very own signed calender....whooo hoooo - go me :D :D.

On a more serious note though, my heart goes out to all those who lost loved ones in the Bali tragedy. Today is the national day of mourning...:(. I have never ever seen so many wreathes at parliament house in Melbourne before - quite breath-taking really.

** Eric - thanks for your really lovely comments they mean a lot. You made me smile;)

**Ectx - *lol* @ piece of meat. I especially love masculine men.....there is just something irresistable about a man with muscles doing pushups & pullups that can shake their groove thang...grrrrrrrrrrrrr:angel: :p

**Tryska - I'm not there yet but give me a few months and my beach lifestyle will be my dream come true :D. I NEVER take that for granted let me assure you....

**Galileo - Welcome to my journal:clap:. Dont you worry none...I never leave wbb without my daily dose of humour from your journal...its sheer brilliance really;)

Miss Rezza
10-19-2002, 07:53 PM
Originally posted by Franjipani
I especially love masculine men.....there is just something irresistable about a man with muscles doing pushups & pullups that can shake their groove thang...grrrrrrrrrrrrr:angel: :p


....Couldn't have put it better myself ;)

Franjipani
10-20-2002, 08:08 PM
Managed a throughly sound 7hours sleep before being woken by my feline alarm...after which I dosed for a further half hour...ohhhh the luxury:).

I'm so excited at the moment that I'm bouncing off the walls:D. Just had a phone call to say i've been accepted to Crew this years Unleash the Power Within seminar up in Sydney this weekend....YAYYYYYYYY:clap:. Gotta rev up the energy levels PRONTO !!!!

WORKOUT

Weights Day :strong:

Chest press
10 x 19kg
8 x 24kg
6 x 26.5kg
**A guy came up to me just as I was about to lift my third set and said "you know, you should really use that machine over there *points to the cage* because you can't drop the weights on yourself":eek:. He psyched me out dammit, but made me more determined to get there grrrrrrrr:mad:

Squats
10x24kg
8x29kg
7x39kg (+1)
**Was impressed with my form actually as I finally caught a glimpse side on - they were quite deep and even managed a new PB. .
*and it had nothing to do with the fact that an instructor was showing a new chick how to squat using the cage whilst I was using the "wussy" smith machine and my competitive streak decided to make an appearance...hee hee*:p

Bicep Curl
10x12kg
8x14.5kg
8x17kg
**I took it nice & slow feeling every bit of this one...I'm beginning to enjoy this lift now....

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg

Leg Curl
10x30kg
8x35kg
6x40kg

Leg extensions
10x30kg
8x35kg
9x40kg
**Legs felt fine today. Will increase the weight next time...

Chin ups
10x45kg
8x40kg
7x35kg(+1)
**New PB...i'm happy about this one actually..

One Arm Row
10x12.5kg
8x15kg
6x17.5kg
**Form was better today but still needs work...

DAILY DIET

Meal I = Post workout shake with nana & strawberry.
Meal II= Fruit Salad
Meal III = 100g almonds
Meal IV= Tofu & Salad
Meal V= Stir fry greens with Tuna
Meal VI= Soygurt

STUFF

I've been having such a magnificent week in terms of confidence and energy levels... Today I was especially chuffed when one of the personal trainers at the gym came up to me whilst I was doing my cardio warmup on the treadmill and said "wow, you are looking really toned....you look great"!!! Of course I was grinning from ear to ear....:D :D :D.

Now although I'm quite comfortable in my own skin, I also know I have a long way to go in terms of fatloss & toning. Its weird because although I must be looking more toned, I have not lost any more weight and some of my clothes are actually getting quite tight:confused:. Still, its only since I've been relaxing on the diet front and taking my protein shakes that I've been enjoying my progress. Its just so terribly exciting to see visible muscle development and watching my body actually CHANGING shape :)

PowerManDL
10-20-2002, 08:18 PM
Originally posted by Franjipani
Managed a throughly sound 7hours sleep before being woken by my feline alarm

I didn't know girls woke up horny too

Relentless
10-21-2002, 07:38 AM
Originally posted by PowerManDL


I didn't know girls woke up horny too

PM, you take the meaning of 'thread degeneration' to a whole new level... err... depth. ;)

Fran:
1) Forget about the dolt with the bench press advice. Fer cryin' out loud, yer lifting 26 kilos; ya ain't gonna crush your sternum with that kind of weight. You'd think he'd at least have the good sense to 'offer to spot you' rather than offering pointless "advice". Of course, once you're benching more than your bodyweight, presses in the rack may be a good idea if you don't have a spotter.... :D

2) You may want to think about an alternate to one-arm rows if you're struggling with form. Bent-over rows, T-bar rows, Seated Rows -- all good exercises. As your lat and arm strength improve, you could revisit the 1-h rows . . . just a thought.

3) Your clothes getting a bit tight without you noticing bodyfat gains is a Good Thing(tm). It probably means you're adding muscle. Good on ya. :) I wouldn't worry too much about the numbers on the scale (i.e. not losing weight lately). Let the mirror and the measuring tape tell you what's up...

Cheers!
Cal

Franjipani
10-21-2002, 07:47 PM
Got 6 hours shuteye last night....I'll hit the sack early tonight as I will be up at 3:00am tomorrow morning for the long haul to Sydney for my conference....yippppeeee:). cross your fingers that my "bitsamissing" magna makes it in one piece...hee hee. I'll be helping 5000 people fire walk on Friday night:evillaugh....

WORKOUT

Cardio: Cross Trainer - 30mins

5mins - Level 8
20mins - Level 10
5mins - Level 12

**Yup, da butt is still feelin the squats from yesterday:D.

DAILY DIET

Meal I = Soy Protein shake with Soygurt
Meal II= Can of Baked Beans
Meal III = Tofu & Salad
Meal IV= Tofu
Meal V= Stir fry greens with Tuna
Meal VI= Soy Milk

STUFF

I'm off to Sydney tomorrow so I'll be upping my cardio over the next week. Can't believe I'll miss weights for a whole week after just getting back into it again but it wont be as bad as last time....phhhhewww :D.

**PM - *lol* quick as a flash is you...man alive, give you an inch.. :p.

**Cal - Great imput, i really appreciate it. Yeah, I'm more focused on fat-loss anyway....but was a little concerned about the tightness in the quads area mainly....my waist, abs, glutes & calves are a lot tighter so i'm pleased with that progress. When I get back next week, I'm due for another fitness test so they can measure me then too.
Hey, dont diss my 26kg tuttut, I've worked bloody hard to get there.....I know what you mean though;). I'll also definitely check out the one arm row alternatives if I keep struggling. I reckon my strength is increasing though and I want to perfect it:D.

Just some girl
10-21-2002, 08:04 PM
Originally posted by Franjipani
**Yup, da butt is still feelin the squats from yesterday:D.


ME TOO!!! lol. im walking funny and having trouble sitting down on and getting back up off of chairs. hehe. feels good though, doesnt it? :D good work girl!

PowerManDL
10-21-2002, 08:43 PM
Originally posted by Franjipani
**PM - *lol* quick as a flash is you...man alive, give you an inch..

LOL

ectx
10-21-2002, 08:51 PM
Have fun in Sydney Franji.

I'm confused...so does this mean powerman has a 1 inch Hooligan tool?!?!

How you know this, I don't want to know.

MonStar
10-22-2002, 12:00 AM
**Cal - Great imput, i really appreciate it. Yeah, I'm more focused on fat-loss anyway....but was a little concerned about the tightness in the quads area mainly....my waist, abs, glutes & calves are a lot tighter so i'm pleased with that progress.

Takes time to lose the fat in these areas. I feel like everyone has stubborn fat areas for the most part. I mean my midsection stays a bit soft no matter what I do it seems like. Oh well---keep up the hard work.

Franjipani
10-31-2002, 05:15 PM
To say I had a brilliant, magnificent sen-frickin-sational time in Sydney would be an understatement:D. It was a hellofa wild ride and an experience I will NEVER forget as long as I live..... As one of the 200ish volunteer crew members, our hours were from 8:00am til 2:30am.....we all played FULL OUT and I suprised myself by living up to my "energiser bunnie" status.

I was priviliged to be on the main firewalk lane (there were 22 lanes in total) and my role was 2nd Anchor. This meant I was the first point of contact once a participant walked the coals. In a nutshell, I got to CELEBRATE with each of the 150 people coming through my lane...whooo hooo !!! Suffice to say, I've lost my voice and my clothes are now a rightoff:angel:. One of the highlights was that I got to celebrate with Sir Anthony Hopkins...Twas funny though because he wouldnt stop hugging me in all his excitement and I had to push him away to catch the next person coming off the fire...hee hee:D :D. The things ya gotta do!!!!

WORKOUT

I got my share of cardio.....so much so that each morning it was a struggle to get out of bed - I could barely move I was THAT sore...particularly my calves from dancing all night and day......

DAILY DIET

Urrrm, buggar....this sucked da big one:eek:. Due to the fact I was working such long hours, I ate fruit salad's for breakie, salads for lunch and munched on nuts, fruit muslie bars, soya chips, muffins & lots of other wickedly naughty stuff:( :(. Still, lucky for me I was using more energy than I consumed or I'd be in bigggggg strife...

STUFF

I'll add a couple of pics from the weekend in the next post....one of me mucking around before fire eating then me in action....whoo hooo !!! Thought I'd share cause LIFE WILL NEVER BE THE SAME AGAIN....

Mmmmwwwwaaahhhh;).

Franjipani
10-31-2002, 05:43 PM
Come hither little children.......heehee....For the first time EVER I have some sweeties in da house and nobody comes a knockin:( . Whats THAT about??? Okies, time to move on....
After running on nothing but adrenalin....after almost a week of averaging 5hours sleep a night...shock horror...cover your eyes MonStar:eek: the last couple of days I've been a complete and utter sloth......I am totally spent *sigh*. Still, the thought that I've enhanced the lives of a few really does put a smile on my dial:D :D :D.

WORKOUT

Cardio...due to sheer & utter exhaustion and not enough mental strength to focus on weights:cry:.

RPM / SPINNING CLASS - 55mins

Great leg workout....just what I needed....

DAILY-DIET

Meal I = Weetabix with soy milk & half nana
Meal II= Soy protein shake with nana
Meal III = Soy protein shake with nana
Meal IV= Toast with Homous
Meal V= Frouccia (non-dairy ice cream) with nana

DE-BRIEF

I've been a very, very naughty girltuttut. I MUST stop feeding the yeast in my body that is craving sugar.....BE GONE WITH YOU bad acid forming monsters within..... :( :(.

STUFF

Okies, the reason why I'm craving the naughty stuff is because I'm a wee bit anxious & nervous about my auction tomorrow. I am eating for comfort.....this pattern has got to stop. So, peoples, cross your fingers & your toes for me and wish me luck:angel: :angel:...

Ciao !

Miss Rezza
10-31-2002, 05:45 PM
Welcome back Franj :hello:

Great to hear you had such a fantastic time away........... I LUUUUUUVVVVVVV SYDNEY.............. and now i'm completely jealous that you got to go and i didn't!!

But yes, we've missed ya......... welcome home!

Franjipani
10-31-2002, 11:44 PM
Managed to score around 10hours sleep last night.....I seriously didn't think I had it in me. I've been feeling rather "blah" today though...combination of excess sugar, nerves, excitement...I think I've gone through the entire spectrum of emotions today:) :( :D :eek: :redface: :angel: :cry: suffering emoticon withdrawal yet ectx ??...hee hee


WORKOUT

CARDIO - Cross Trainer x 30mins

10mins - Level 8
10mins - Level 10
10mins - Level 12

3x 25 - Jaba disc crunches
2x10 - pushups (proper)

**had my pushup form checked out today and told it was great...yayyyy

DE-BRIEF

Felt rather ill during the last 10mins from all the carbs I'd consumed earlier....I usually gym it in the morning on empty stomach but today was late...sheeeesh, I know better next timetuttut.

DAILY DIET

Meal I = Fruit Salad (mango, nana, apple, rock melon...yummy)
Meal II= Toast & Hommous
Meal III = Toast & PB
Meal IV= Soy protein shake with nana
Meal V= Rice cakes & hommous
Meal VI= Tofu & Salad

DE-BRIEF

My quantity of food is wayyy out of control at the moment. I believe this will sort itself out after tomorrow....sometimes ya just gotta say what the........ Besides, I'm usually a good gal:angel:

**Thanks Rezza for the warm welcome back... I've never been to Perth but believe that the beaches are wonderful. I'm about to move up either Coffs Harbour way (mid north coast of NSW) or to Noosa:D :D. Its very exciting I tells ya.... anyway, keep up the hard work girl - your weights are very impressive:)

Relentless
11-01-2002, 06:43 AM
you have rested long enough

pick those weights back up!!


;)
Cal

ectx
11-01-2002, 09:43 AM
Sounds like you had a blast. Can't wait to see the pics. Glad you're back!

oh yeah, listen to Cal, will ya.
woopah!

Franjipani
11-04-2002, 02:20 AM
Originally posted by Callahan
you have rested long enough
pick those weights back up!!
;)
Cal

Mmmkaaaaaaay:)


I was a very naughty girl over the weekend with my health & fitness regimetuttut. I did, however, get copious amounts of shuteye and painted the town red on Saturday night....thats gotta be a good thing:cool: :cool:.


WORKOUT

Weights Day :strong:

Chest press
10 x 19kg
8 x 24kg
7 x 26.5kg (+1)
**New PB - was stoked at this after a week away:D.

Squats
10x24kg
8x29kg
6x39kg
**These were tough today...depth certainly needs improving and my PB is 7 on the last set.... will get it next time.

Bicep Curl
10x12kg
8x14.5kg
8x17kg
**This one used to be my Biatch but I rather enjoy it now...nice & slow...

Tricep Ext
10x9.5kg
8x12kg
8x14.5kg (+1)
**New PB... form & technique have improved dramatically:D.

Leg Curl
10x25kg
8x30kg
6x35kg

Leg extensions
10x25kg
8x30kg
9x35kg

Chin ups
10x45kg
8x40kg
6x35kg
**One short of personal best...dammit!

One Arm Row
10x12.5kg
8x15kg

3x 25 - situps on jaba disc...

DE-BRIEF

Man alive, I put myself through such mental torture in preparation for a weights workout...after not going for a week...I had such bullsh*t stories goin on...Cheers to both Cal & ectx for giving it to me straight;). I had not lost any of my strength and although next time I will do much better I really ought to stop with the nonsense tuttut.

Saying that, I got a great compliment from one of my girlfriends today. She was giving me a back massage and said "ohh my godddd, you've got muscles in your lower back...how can you have muscles there" ?? Hee hee...I was really chuffed cause she is a hottie AND a health freak to boot:D :D

DAILY DIET

Meal I = Fruit Salad (mango, nana, apple, rock melon...yummy)
Meal II= Toast with avocado & tomato
Meal III = Protein shake
Meal IV= Mountain bread with peanut butter
Meal V= Naughty vegan apricot & date slice + 2 vegan chocolates
Meal VI= Tofu & Salad

DE-BRIEF

Urrrm yeah, diet was really bad today but tomorrow is another day :).

STUFF

My auction was on Saturday and unfortunately it was passed in which means I didnt get the reserve I was after (didnt help that it was Derby Day - Melbourne Racing carnival week:rolleyes: )and will now go for a private sale. I'm not hanging around though - I'm already packing my stuff and will be moving to QLD by next week:D. I've got heaps to organise and my business partners want me up there yesterday.....so....go me:cool:.
Anyway, I broke a drought on Saturday when I opened a bottle of bubbly to celebrate...I have not had any alcohol for more than a year...whooo hooo !! I also went to this fabulous belated Halloween party and met some very spunky Swedish lads:angel: :angel:.....a top night was had by all.....

Mystic Eric
11-04-2002, 02:23 AM
Originally posted by Franjipani


I was a very naughty girl over the weekend

met some very spunky Swedish lads :angel: :angel:.....a top night was had by all.....



:eek:

*starts :drooling:*

Franjipani
11-04-2002, 02:27 AM
Here I am in my stunning crew attire practicing my fire-eating stance:p .....

Franjipani
11-04-2002, 02:32 AM
Fire-eating in action:eek:

MonStar
11-04-2002, 08:15 AM
Journal looking good Fran---strength and all that in the gym seems to be excellent. New PBs all over the place. :thumbup::thumbup:

The_Chicken_Daddy
11-04-2002, 08:54 AM
You look like someone i know from Australia.

The name escapes me right now though...

The_Chicken_Daddy
11-04-2002, 08:57 AM
That's it, he's called Rolf.

PowerManDL
11-04-2002, 11:45 AM
There weren't any breasts in those pictures.

I'm disappointed in you.

Pup
11-04-2002, 03:56 PM
After viewing that picture...my testosterone just jumped 3x its normal capacity...thanks franji, you're better than steroids :)

ectx
11-04-2002, 06:39 PM
Franji, That picture...with that flame down your throat...Hot.

Franjipani
11-04-2002, 07:15 PM
<<<<<<<<<<<<<< MELBOURNE CUP DAY>>>>>>>>>>>>>>>

Oodles of sleep last night. Jumped outta bed this morning....I'm bouncing off the walls I'm so excited...already been down to the TAB to place my bets as well as getting my cardio in before the Champa's begins to flow.....whooo hooooo *so much for my day of packing....gulp * :D :D.

WORKOUT

Cardio : 30mins treadmill

10mins - Level 7 @ .5% incline intervals
5mins - level 10 - RUNNING
5mins - Level 7 @ .5% incline intervals
5mins - Level 10.5 - RUNNING
5mins - Level 7@ .5% incline intervals
2mins cool down

DE-BRIEF

Yayyyyy I've managed to run without any pain in my knee...whoo hooo:thumbup:. How sen-frickin-sational is THAT ectx?? My damn ankles are still hurting from those beasts though...ouchie:( . Before you jump down my throat ectx...yes I have bought that moleskin stuff and NO it didnt work....bummer !!!

DAILY DIET

TBA.....all I can say is that it aint a pretty site:eek: :eek:.

STUFF

MonStar - Thanks for your comments...I so love getting pb's :D.

CD - Errrr you are a right charmer :rolleyes:.

PM - Sorry, no boobie shots...Those t-shirts don't really do much for a figure thats for sure....

Pup - "better than steroids"....I'm soooo takin' that as a compliment...;).

Ectx - "hot" is an understatement.....I was a wee bit scared though let me assure you....i miss ya btw ;)

steveo
11-04-2002, 07:32 PM
So is that fire eating diet a source of Protein:p

I like a girl that can hold down her flames:D

The_Chicken_Daddy
11-05-2002, 07:09 AM
Bah!

I was only jestin' wiv ya.

Franjipani
11-06-2002, 12:26 AM
Awwwww woe is me today.... My little flutter on the Melbourne cup and a quiet afternoon watching the cup with a glass of champagne in hand conversing with my friendly neighbours turned into one MASSIVE night of total debauchary:eek: :eek:. Good god !!! Its always a bad omen when your neighbours bring out their "home grown" alcoholic beverages..and you're in a hellofalotta trouble when it tastes yummy.....
I had a fantastic night out....twas really a bit of a farewell party for me....lots of dancing, singing, talking and pashing goin on:p. I was truly struggling this morning though, feeling very sore and sorry for myself and I have a ripper of a bruise on my right thigh too...which I can't account for:eek:. Luckily for me I only drink a couple of times a year or I'd be in serious trouble:angel:.

WORKOUT

Weights Day :strong:

Chest press
10 x 19kg
8 x 24kg
6 x 26.5kg

Squats
10x24kg
8x29kg
6x39kg

Bicep Curl
10x12kg
8x14.5kg
8x17kg

Tricep Ext
10x9.5kg
8x12kg
7x14.5kg

Leg Curl
10x30kg
8x35kg
6x40kg

Leg extensions
10x30kg
8x35kg
8x40kg

Chin ups
10x45kg
8x40kg
6x35kg

DE-BRIEF

My self-talk has been rather a challenge the last couple of days...Today for instance, I almost convinced myself that it was okay to take the day off weights because I was not feeling so great *self inflicted naturally* then the thought of copping the wrath of YOU guys, being likened to that of a "wuss" and being disappointed in myself was more than a Franji could bear:D :D....so I legged it to the gym and surprised myself...

Ohh it would have to be the toughest day I have had at the gym to date.....Although I didnt get any new pb's (like I'm surprised by that one...heehee) I was happy that I maintained my strength. I also guzzled the H2O. WHoooa, plenty of talent there today....grrrrrr......I managed to clock it between sets. Geez, it was super busy - not my usual workout time.

I do however, find it quite nerve wracking when people just STARE at you between their sets....so off putting:(.


DAILY DIET

Meal I = Stir fry greens (closest thing to greasy food I had)
Meal II= Tuna Salad
Meal III = Rice cakes with Hommous
Meal IV= Soy protein shake with Chocolate rice milk & flax
Meal V= Tofu
Meal VI= Soy protein shake
Meal VII= Marinated asparagas & water cracker biscuits

STUFF

Steve - *lol* & welcome to my journal;)

CD - You funny man....I know you were takin da piss...glad I amuse you:)

Miss Rezza
11-06-2002, 12:26 AM
cool pix franj....... you look great!!

Lol@ the first pic

& :omg: @ the second!!

ectx
11-06-2002, 12:50 AM
They stare at you cuz you're a cutey.

Just read the post on the mole skin not working for ya. I'd give it another try. How are you putting the stuff on?...it's a essentially a second skin. Nothing should be rubbing your skin since the moleskin is taped on to it (it should have it's own adhesive). If it's still blistering then it's because it's slipping off or you don't have enough of it on. You'll have to hit me up on chat so that we can go over this problem and fix it.

WillKuenzel
11-06-2002, 01:30 AM
Originally posted by ectx
They stare at you cuz you're a cutey.
That's what I was thinking. In that 2nd pic it looks like you've found a new way of burning calories.


ok, that was lame but anyway.

If the moleskin isn't working you may have to apply a layer of athletic tape to keep it from slipping off. That or there is this clear tape for skin that holds better. That may help a little too.

Pup
11-06-2002, 08:44 AM
Just comes with the territory franji...at least they aren't giving you the "oh my god does she actually go outta the house" look ;)

ryan1117
11-06-2002, 03:59 PM
My self-talk has been rather a challenge the last couple of days...Today for instance, I almost convinced myself that it was okay to take the day off weights because I was not feeling so great *self inflicted naturally* then the thought of copping the wrath of YOU guys, being likened to that of a "wuss" and being disappointed in myself was more than a Franji could bear ....so I legged it to the gym and surprised myself...
There's nothing wrong with missing a day if you aren't feeling well. I usually just make it up on one of my rest days. Nice work ethic though!:thumbup:


I do however, find it quite nerve wracking when people just STARE at you between their sets....so off putting.
I feel the same way. That always seems to happen when I do weighted dips or deadlifts.

Miss Rezza
11-06-2002, 04:56 PM
Originally posted by Franjipani

I do however, find it quite nerve wracking when people just STARE at you between their sets....so off putting:(.


:nod:

I hear ya girl!

Franjipani
11-06-2002, 09:46 PM
What a glorious day it is today....beautiful sun shiny HOT day (33c). Its Oaks Day (aka - Ladies day at the races, Spring Carnival) which means that all da boys will be attempting to pick up all those beautifully dressed, drunken ladies....:eek:. My two male neighbours looked quite delicious before they left...grrrrrr..;)
Anyway, I digress..... I had about 6.5hours of shuteye...had to be up at the crack of dawn to clean up my place for further inspections. Watched Spiderman last night...twas a nice little flick...

WORKOUT

Cardio Day - Cross Trainer x 30mins

2min - warmup - level 8
20min - level 10
10min - level 12

Pushups:-
1x 11 - wide grip working chest
1x 10 - close grip working tri's

2x crunches to failure

Extremely sore toosh from squatting yesterday:D

DE-BRIEF

For the life of me I'll never understand how people can spend an entire workout lolling around reading a mag.... not even getting up a sweat and think they are doing a workout:confused:. Whatever makes ya happy though I guess:).

DAILY DIET

Meal I = soy icecream with nana
Meal II= Tuna Salad & Avo on pita bread
Meal III = Tuna Salad & Avo on Pita bread
Meal IV= Hommous & rice crackers
Meal V= Thai curry & rice & honey king prawns
Meal VI= Lychees (yummy)

DE-BRIEF

No excuses for my diet.....I just craved the icecream so I went ahead and ate it. Me thinks I need to incorporate a "cheat day" into my diet. What is the general consensus? Once a week or once a fortnight? I've been extra wicked this week - its really unusual actually because I'm normally very rigid..... The "chilled out" version of Franji is not going to help me achieve my goals:cry:.

STUFF

**Rez - LMAO - our cycles are now in Sync;).

**Ectx - I hear ya on the moleskin action....the one I got reads you put it on the shoe...I'll use it like a bandaid next cardio session....ohhh and cheers on the cutie bit...you are sooooo good for my ego - bless ya little cotton sox precious:angel:.

**HY - Welcome to my journal:D. *lol* @ your lame joke... I'm a good audience...what can I say:). Your pics are gorgeous btw...pity I'm only 5"4 :( ....hee hee.

**Pup - Errrrm yeah, thanks for pointing that out......mind you, I dont really know what they are thinking...bloody hope they not thinking that:eek:.

**Ryan - LMAO@ you. I gotta stop reading YOUR journal - its because of your "chickie" reports that my internal dialogue runs rampant....like when they stare, I'm wondering what they are thinking about. I'm beginning to develop a complex... Like for example, "is my squatting technique okay" or "does the weight on my tricep ext look wussy" or "damn, I hope my cleavage is not showing when I'm doing my one armed rows".......lol...:p
btw - welcome to my humble journal

Over & Out !

Pup
11-06-2002, 10:03 PM
I know they aren't thinking that...but i'm sure you get the most stares when you squat and deadlift.

Miss Rezza
11-06-2002, 11:48 PM
Originally posted by Franjipani
Meal I = soy icecream with nana


just because you use a smaller font doesn't mean we won't read it...... i've tried that trick before tuttut

Also, i think a cheat meal each week would be wise, rather than a cheat day (which i always end up doing!!)

lol @ TOM.......... dat's kinder spooky :eek:

WillKuenzel
11-07-2002, 12:34 AM
Extremely sore toosh from squatting yesterday
A woman that squats is automatically "tall". ;)

Now a fire eating, squatting, woman must be at least 7' tall. Look out!

About the cheat meals as Miss Rezza said, better those than, cheat days. Sometimes cheat days can turn into cheat weeks. Personally I have a cheat every other day or so, but not 2 days in a row.

ectx
11-07-2002, 12:50 AM
I'd say 1-2 cheat meals at the end of the week on the same day and 1 cheat day at the end of the month. That's what's worked best for me. Alternatively, 1 cheat day every 2 weeks was what kept me going when I first started dieting. The 1-2 cheat meal every week has kept me going though.

WillKuenzel
11-07-2002, 04:00 AM
Maybe even something like a cheat item every other day or so. I love Nutrageous candybars so I like to have one every so often as desert to my diner.

Franjipani
11-07-2002, 09:46 PM
I am woman, hear me ROAR...grrrrr... Celebrate those wonderful curves gals:D....I am sooooo very happy & elated....had such a great workout today and life is just sooo damn fantastic...ohhh and I slept like a baby for well over 8.5hours...yayyyy !!!

WORKOUT

Weights Day :strong:


Chest press
10 x 19kg
8 x 24kg
7 x 26.5kg

Squats
10x24kg
8x29kg
7x39kg
**New PB....yippeee even my depth was excellent

Bicep Curl
10x12kg
8x14.5kg
9x17kg (+1)
**New PB...I FINALLY DID IT...am moving up in weight...my whole body including my legs were shaking on the last rep but I did not move an inch in my back...whooo hoooo...

Tricep Ext
10x9.5kg
8x12kg
8x14.5kg (+1)
**New PB even though my grip was closer....slow and steady....I was feeling rather sickly though...

Leg Curl
10x30kg
8x35kg
7x40kg(+1)
**New PB....didnt quite get it up all the way but I'll work on it..

Leg extensions
10x30kg
8x35kg
9x40kg(+1)
**New PB....going up in weight next time....just super !!!

Chin ups
10x45kg
8x40kg
7x35kg

DE-BRIEF

I was the only chickie doing weights today and it was fairly busy. Instead of getting all intimidated...I took note of Pup's suggestion and chose to believe that these guys were looking with admiration and respect saying to themselves..."this chick has good form" & "geez, I'd better watch it, she's lifting almost as much as me.." lol....it worked because I just got on with it and with so much confidence & poise:D. There was also a mad "grunter" among the crowd...it actually helped me push myself...especially as I lifted more than he did on the leg curls..hee hee..YEAHHHH BABBBYYYYYYY !!!!

DAILY DIET

Meal I = Pre-workout Protein shake
Meal II= Post-workout Protein shake with nana & strawberry
Meal III = Tuna Salad & Avo on pita bread
Meal IV= Crunchy PB on pita bread
Meal V= Rice cakes
Meal VI= Vege Stir fry

DE-BRIEF

Thanks for the suggestions Ectx, Rezza & HY on the "cheat meals". I will incorporate them into my diet...not too often just enough to keep me sane. Its just too damn easy to keep them going - especially once you get the taste of sugar and da bad stufftuttut...

Ohh I had to change my dinner last night as I went to a mates place....All of a sudden, she burst into tears and suggested we have take away....I thought something dreadful had happened until her boyfriend looked at me and said "I am woman, hear me roar".....LMAO..... Rezz, she is in sync with us too....

STUFF

**Pup - Yes, mostly during squats...but also during bi's & tri's..i'm thinkin because i'm quick as a flash or ya money back when I change the weights on the bars....;).

**Ectx - okay, one cheat day at end of month sounds divine. I will incorporate 1-2 cheat meals at end of week...ta muchly for da info.

**HY - ohhh bless ya hon;). Now I feel tall....

**Rezza - mmm shoulda known you'd tried that trick before..."apple queen"....hee hee

Alex.V
11-07-2002, 09:47 PM
Good lord. Just reading your journal entries is a shot of almost obscene cheer. :)

Franjipani
11-08-2002, 03:45 AM
Originally posted by Belial
Good lord. Just reading your journal entries is a shot of almost obscene cheer. :)

:bow: OMG... *rubs eyes to see whether this entry is a figment of her imagination*....its real...whooo hooo:bow:

Thanks B, I'll be taking THAT as a compliment:D.

I digress.....

I'm writing again today as I MUST take massive action on a couple of issues...To some people it seems I constantly take "happy" pills. In reality, I have been blessed with a positive disposition, I have lots of energy, and am full of gratitude for what & who I have in my life. I do, however have a wee issue that is preventing me from achieving my goals.... It's called SELF-SABOTAGE. I've been doing so well with my weight training and my cardio - but my diet completely sucks da big one. This entire week, I have gone off the rails...starting with last saturday.....Every day, there has been unexpected cheat meal action going on....and today I even had soya ice-cream & chocolate nuts....:cry:. I feel dreadful and can feel a sore throat coming on.....all because my diet has been poor & I had alcohol this week.... Its just NOT on I tell you !!!

I'm at a point now where I'm beginning to look good (IMHO naturally) and I need to set some new goals to stay FOCUSED.... or I will revert back to the old Franji..... a place I don't want to go...let me assure you:eek:...

So, goals for November :-

1. Weight training - 3 x full body per week
2. Cardio - 3x per week including 1x RPM / Spinning class
3. Adding quantity to food in Daily Diet - (accountability)
4. Get Fitness test done to find out % body fat
5. Implement 1 cheat day per month - end of month
6. Implement 1 cheat meal per week - end of week

I've worked too hard and come so far to let it slide....:)

Thanks for making it this far and any suggestions will be warmly received...

Cheers !

BennettBoy
11-08-2002, 06:53 AM
I love your attitude and outlook on life Franjipani. ;)

Nice journal.

I'll visit more often :cool:

GeneticallyGifted
11-08-2002, 10:50 AM
I've now made quite a few unofficial visits and now I plan on making official stop to see the progress and determination of Fran.

I'll be keeping you under a close eye.

IceRgrrl
11-08-2002, 10:54 AM
Originally posted by Franjipani

I took note of Pup's suggestion and chose to believe that these guys were looking with admiration and respect saying to themselves..."this chick has good form" & "geez, I'd better watch it, she's lifting almost as much as me.." lol....it worked because I just got on with it and with so much confidence & poise:D. There was also a mad "grunter" among the crowd...



Way to go, Franji! You probably have better form than 90% of the guys there :) And the grunters always make me laugh...they sound like they are having a difficult time with a bowel movement :p

ectx
11-08-2002, 01:41 PM
Franji...sometimes it's necessary to take 1 step back to take 2 steps forward. I'm not saying that the week of "slipping" was cool (although I know you had fun) I'm just saying that it puts things in perspective...plus you've got to have fun, especially with all your friends when you're about to move to a different city. I love how you always take something that would depress most people, and turn it around and use it to fuel your motivation and have fun with it. Kudos you Australian Hottie.
*moves to Australia*

Pup
11-08-2002, 02:06 PM
I think i would sell CD into slavery for your kind of attitude...half of the iron game is 90% mental ;)

The_Chicken_Daddy
11-08-2002, 02:11 PM
Why not just say: "45% of the iron game is mental".

Pup
11-08-2002, 08:27 PM
Because the phrase itself was meant to be a joke...dumbass!

Franjipani
11-08-2002, 10:24 PM
I just lurrrve the cricket....it sooo reminds me of summer....Had 8hours sleep last night....I've been sporting somewhat of a sore throat the last couple of days - a mild dose of tonsilitis actually...but still managed to get dragged next door for a bit of a social gathering...lol....ahhh the things we gotta do...only to be greeted by a crotch sniffing dog:eek: :eek: . Why do dogs always do this??? Lucky my little kitty was tucked up in bed...poor little muffin..or he would have got the shock of his life:p...


WORKOUT

Cardio - Treadmill - 40mins

10min x 7.0 speed x 1% inc p/min
5min x 10 speed
5min x 7.0 speed x 1% inc p/min
5min x 10.5 speed
5min x 7.0 speed x 1% inc p/min
5min x 11.0 speed
5min x 7.0 speed x 1% inc p/min

DE-BRIEF

Yayyyy.....no pain at all in my knees or hips. Am still having an inconvenience with my left ankle sporting a blister from my "beasts"... after applying the moleskin directly to my foot. I reckon I need to get thicker padding next time - thats gotta solve it:idea:.

DAILY DIET

Meal I = Deliciously juicy Mango
Meal II= Tuna Salad & Avo on 1x Pita bread
Meal III = Tuna Salad & Avo on 1x pita bread
Meal IV= Protein shake with 1/2 nana & strawberry
Meal V= Vege Stir fry
Meal VI= Protein shake with 1/2 nana & strawberry

DE-BRIEF

Pheeewwwww, back to some form of normality at long last:angel:

STUFF

Riddle me this my beautiful Bodybuilding friends...... On Tuesday night I pashed a boy and now I have mild tonsilitis. The last time I pashed a boy was in March *shock horror, I know* and the same thing happened except my tonsilitis kept me bed-riden it was that bad...... :confused:.. Has anybody had this happen to them???


Whoo hooo I scored a Trifecta.....Belial, GG & BB all post in my journal on the same day and for the first time:bow:. Now I'm really rockin'....thanks guys & welcome !!!

**IceR - the grunter actually helped me with a couple of pb's...believe it or not...yes, considering he was lifting less weight than me was quite "special"...hee hee

**Ectx - Geez, thanks for the compliment - tres lovely of you... what is this "kudos" you fondly refer to????

** Pup & CD - *lol* @ your continued bantering.....

**HY - You're a bit of a cutie for an IT guru....thanks in advance for your help...i'm a working on it now....;)

The_Chicken_Daddy
11-09-2002, 07:02 AM
Originally posted by just_a_pup
Because the phrase itself was meant to be a joke...dumbass!

Is this cause i won't sleep with you, Rob?

Miss Rezza
11-09-2002, 08:16 AM
Originally posted by The_Chicken_Daddy


Is this cause i won't sleep with you, Rob?

ROFL!!!

I'm sure you could convince him to change his mind pup!!

A pup & a chicken makin' hot, sweet lovin'......... now that i just gotta see!

:lurk:

Franj, i'd like to apologise (on behalf of the guys) for taking over your journal while they play "animal flirties" ;)

Franjipani
11-10-2002, 04:45 AM
Had around 9hours shuteye last night......I pretty much slept off my bout of tonsilitis, so I was a happy camper.....even managed to pack a couple more boxes too:D.

WORKOUT

Rest day....otherwise I would've copped the wrath of da "Franji Master"....:whip:


DAILY DIET

Meal I = Weetabix & Soy with nana & strawberry
Meal II= Peanut Butter & rice cakes
Meal III = Peanut Butter & rice cakes
Meal IV= Salad with 1/2 avo & 250g tofu
Meal V= Peanut Butter & rice cakes
Meal VI= 3x little snakes (lollies) + handful peanuts + rice crackers.
Meal VII= Mango

DE-BRIEF

What an absolute debacle:eek:. One things for certain....my little fetish with Peanut Butter has DEFINITELY run its course...I'm sooooo over it.....I think I've done my dash with rice cakes too....Have you ever smelt one of those things??? Well, I did today and whooooooa...Its rather offensive actually....:eek:.

I went to a party this afternoon and resisted all other fabulous goodies and stuck with the basics...but on a brighter note, at least I didn't over indulge:).

STUFF

This party was a reunion for a bunch of us in Melbourne....we played this game...not sure what its called but we all had a name of somebody famous on our foreheads and had to guess who it was.....the only answer somebody could give was "yes" or "no".....Now, I thought I was good with my questioning techniques...but sheeeesh this one was tough.....see if you can guess who I am...

I am a singer in her 50's, i'm from USA, and have been around for 4 decades singing....I have also acted in movies...co-shared my own tv show....I have a couple of children and have been married a few times.... the first famous husband died in an accident (divorced by then).....I have brown eyes and long curly hair....I'm tall with long legs.....and am famous for one of my filmclips where I am sitting on a canon......to some I'm a sex symbol and am a bit of a gay icon..

WHO AM I???

** Rezza, flirting of any kind is permitted in my journal.....go for ya life boys & gals:D

Miss Rezza
11-10-2002, 05:21 AM
:scratch:

Cher???

:scratch:

The_Chicken_Daddy
11-10-2002, 07:56 AM
Yeah, Cher.

Franjipani
11-10-2002, 08:50 PM
..........and we have a WINNER or two:D. Well done guys...twas Cher...I did give you a couple of extra clues though that I didnt have.... thanks for playing;).

Horaaaaaay!!!!!...I am one day closer to being a gorgeously sculpted, svelte, sen-fricken-sational sex goddess:angel:. Got far too much sleep and its a beautiful day here in Melbourne, what more can I say....

WORKOUT

Weights Day ! :strong:

Chest press
10 x 19kg
8 x 24kg
7 x 26.5kg

Squats
10x24kg
8x29kg
7x39kg

Bicep Curl
10x14.5kg
8x17kg
6x19.5kg (new weight)
**New PB.....Man alive, my whole body was shaking

Tricep Ext
10x9.5kg
8x12kg
8x14.5kg

Leg Curl
10x30kg
8x35kg
7x40kg

Leg extensions
10x35kg
8x40kg
8x45kg (up 5kg)
**New PB.... whoo hooo...had good form too !!!

Chin ups
10x45kg
8x40kg
7x35kg

DE-BRIEF

Never seen the gym so packed as it was today.....It put me off slightly that ALL the equipment was in use and I was not able to adher to my normal routine in particular order... I ended up doing squats first as a chick was using the bench press. I was in complete shock when this woman pressed 34kg her first set:cry:. She was older & bigger than me & didnt have any muscle definition at all...where the hell was this strength coming from?? I complimented her on her lift then put my wee little weights on....

This was such a turning point.....It has now made me so determined to work my ass off & stop mucking around with my diet once & for all. I dont just want to BE strong I want to LOOK strong, energetic & radiate health & vitality. To be a role model for others:D.

Ohh and as I was walking home I felt nauseous....and after reading other journals I presume thats a good thing:).


DAILY DIET

Meal I = Pre-workout shake with strawberry
Meal II= Post-workout shake with nana, strawberry & Flax
Meal III = Salad & tuna & 1/2 avo
Meal IV= Salad & tuna
Meal V= 250g tuna
Meal VI= Stir fry veges


Thats it for today !

Miss Rezza
11-10-2002, 11:03 PM
Originally posted by Franjipani
..........and we have a WINNER or two:D.

So...... where's our prize Franji???? :D

Alex.V
11-11-2002, 12:16 AM
Originally posted by Franjipani
Never seen the gym so packed as it was today.....It put me off slightly that ALL the equipment was in use and I was not able to adher to my normal routine in particular order...

Don't you hate that.. Your whole groove gets messed up.

By the way... nausea post workout... poundage envy... tuna...

Gotta love it. :D


btw, how are you feeling by the end of your workout? I mean, it seems to cover a good deal of your body at once... do you feel yourself tanking out at all? Sorry if this has been covered before...

Franjipani
11-11-2002, 06:43 PM
Originally posted by Belial
nausea post workout... poundage envy... tuna...
Gotta love it. :D

*lol* I'm sooooo Badass now :D.




btw, how are you feeling by the end of your workout? I mean, it seems to cover a good deal of your body at once... do you feel yourself tanking out at all? Sorry if this has been covered before...

My routine is full body three times per week. I do the last set to failure on all my lifts. I feel like I've done a good workout at the time - particularly my arms but generally don't feel the effects the next day (except on days like today when I do cross trainer & have a sore toosh from doing squats yesterday).

I hope "tanking out" doesnt mean blacking out????:eek:. If so, no that has never happened. I'm also a little concerned about this nausea business. I really dont think throwing up at the gym is a good look:(.

Perhaps I'm not working hard enough? Please feel free to make any suggestions that may help? :)

ectx
11-11-2002, 06:48 PM
Originally posted by Franjipani

Perhaps I'm not working hard enough?

You're kidding...right?!?!?!

Franji...maybe it might be better to save your fuel for the middle set...make it your heavy set and then go back down a little and max out on reps the last set...just a thought...I don't know what the others will think.

Franjipani
11-11-2002, 07:11 PM
I had my first bout of insomnia last night.... Could not sleep for the life of me....I felt just like I did as a kid on Xmas eve waiting for Santa.....Just before I went to bed one of my best mates called me from Noosa & was getting me all excited about our new opportunities & lifestyle change...seems that he and his girlfriend are moving up there with me...whoo hooo !! I cant wipe the smile off my face:D.
Anyway, got about 6hours sleep last night...and its bush fire conditions again....it gonna be a hot one:eek:.

WORKOUT

Cardio - CrossTrainer - 30mins

2mins - level 8
13mins - level 10
15mins - level 12

Proper Pushups:

1x12 working chest ( +1...whoo hoo)
1x11 working tris
1 set crunches to failure

DE-BRIEF

Man, I used to love doing the CT a few times a week. Now that I'm increasing the intensity levels...I'm getting bored quick smart...once a week is MAX.

I booked in for a fitness re-assessment next tuesday to gauge my improvements so stay tuned!!!!

DAILY DIET

Meal I = Salad & avo with tuna
Meal II= Salad roll up
Meal III = Fruit Salad
Meal IV= Can of baked beans
Meal V= Atlantic Salmon & greens
Meal VI= Protein Shake

STUFF

I read "techniques for progress" & a couple of other articles written by Robboe last night.... Impressive:D.

** Rezza - Awwww Chicky-D, is my lurrrve not good enough for you then eh???:angel:.

** Ectx - lol..you were typing as I was typing.....I know you're da "Franji Master" & all but sheeeesh, your posts seem harsh without any emoticons...I'm so not feelin the lurrrve:(

Relentless
11-11-2002, 07:19 PM
Originally posted by ectx


You're kidding...right?!?!?!

Franji...maybe it might be better to save your fuel for the middle set...make it your heavy set and then go back down a little and max out on reps the last set...just a thought...I don't know what the others will think.

I concur with ectx.

Your heaviest set should never really be your last unless you're doing singles or something for heavy lifts (i.e. deads) IMHO. And even then I would recommend a lighter set to 'finish off'.

A light set to start with is good to warm up the muscle a bit and get ready. Then a heavy set with maximal effort. The last set can afford to be a medium weight and assuming you went to failure on the heavy set 2, the 3rd medium weight set will drain the last dregs from your muscles for that exercise. :D

If you wanted to minimize disruption to your routine, Franj, I'd recommend you simply swap set 2 and set 3 in all your exercises. Check out my journal; you'll see that I (loosely) follow this model for most exercises, occasionally making exceptions based on what else I'm doing that day.

Miss Rezza
11-11-2002, 11:56 PM
Originally posted by Franjipani

** Rezza - Awwww Chicky-D, is my lurrrve not good enough for you then eh???:angel:.


hmmm....... no, not really!

you know i'm only j/k franji............ your "lurrrve" is more than enough, better than any prize!!! *cough-tight-ass-cough*

Franjipani
11-12-2002, 01:46 AM
Originally posted by Callahan
I concur with ectx.
A light set to start with is good to warm up the muscle a bit and get ready. Then a heavy set with maximal effort. The last set can afford to be a medium weight and assuming you went to failure on the heavy set 2, the 3rd medium weight set will drain the last dregs from your muscles for that exercise. :D

If you wanted to minimize disruption to your routine, Franj, I'd recommend you simply swap set 2 and set 3 in all your exercises.

Done !!! :D :D.

I will be drained like never before...... you guys so got da Mojo;)

WillKuenzel
11-12-2002, 02:06 AM
Mojo, hehe, I just love that word. Mojo.

I'm not thread degenerating am I?

*backs out slowly, whistling a little tune, and looks innocent*

IceRgrrl
11-12-2002, 06:30 AM
Originally posted by Franjipani

My routine is full body three times per week. I do the last set to failure on all my lifts. I feel like I've done a good workout at the time - particularly my arms but generally don't feel the effects the next day (except on days like today when I do cross trainer & have a sore toosh from doing squats yesterday).


Have you thought about splitting up your routine? I think you might get more recovery that way. A lot of us here like the push/pull/legs split, but there are lots of variations.

:)

BennettBoy
11-12-2002, 07:23 AM
Originally posted by Franjipani
I had my first bout of insomnia last night.... Could not sleep for the life of me....I felt just like I did as a kid on Xmas eve waiting for Santa.....


Gosh I hate when that happens to me. I sleep very well most every night, but on that rare occasion that I toss and turn and seem like I have a million different things on my mind......it drives me nuts!!! :D I feel like crap the next day at work too :(

Hopefully that was a very rare deal for you. I'm sure you were just all excited after your friend called. You had all your future dreams and plans racing through your head. ;) Just trying to figure out how to maximize life the next few years. Your like that ya know.:cool:

The_Chicken_Daddy
11-12-2002, 07:40 AM
Originally posted by BennettBoy


Gosh I hate when that happens to me. I sleep very well most every night, but on that rare occasion that I toss and turn and seem like I have a million different things on my mind......it drives me nuts!!! :D I feel like crap the next day at work too :(


Tossing drives your nuts.

Well no shi t, Sherlock.

haha.

Pup
11-12-2002, 07:57 AM
robboe...tuttut

...franji, i think you'll find that doing your heaviest work sets first are going to be very beneficial to your training :)

WillKuenzel
11-12-2002, 08:16 AM
I'll pipe in and say the same thing about the heavy sets first. Its helped me tremendously. I know we're not exactly after the same thing but it'll definitely be a nice change for ya.

About the sleep thing, it probably was because of the great news. Hopefully it doesn't, but if it does persist, use melatonin. This is what I use to sleep during the day and it has made things so much easier.

PowerManDL
11-12-2002, 11:36 AM
Her first set is also too many reps at too high a percentage of her working weight.

Franjipani
11-12-2002, 08:56 PM
<<<<<<<<<<<<:DHoraaaay for SPARKLIES :D >>>>>>>>>>

Just call me "sniffleophagus"....... My sore throat has turned into a bit of cold which means that Franji is conjested *sniff*. Managed to score 6.5hours sleep though which is pretty good considering ;).


WORKOUT

Weights Day :strong:


Chest press
10 x 16.5kg
5 x 29kg (+ 2.5kg weight)
11 x 24kg

**10kg on either side of that bar is whooping huge and I was scared to death..can you imagine my joy when I got 5 reps out of it??? I was ever so proud !!! The third set was piss easy in comparison....

Squats
10x14kg
6x44kg ( + 5kg in weight)
7x34kg

** I'm so feeling my lower back right now...my depth was good and my legs were shaking like crazy. Momentary nausea set in with this one.....

Chin ups
10x45kg
4x30kg ( - 5kg in weight)
8x35kg

** This is a toughie. Amazing that I went down in weight which meant using more of my own body weight. Funny how light the last set was in comparision...I even cranked out a new PB as I've only ever before managed to get 7x35kg.... YAYYYYYY.

Leg Curl
10x25kg
7x40kg
9x35kg (+ 1 rep)

**No PB in terms of weight but went up a rep on third set.... Interesting because my first set was lower than normal too:confused:.

Bicep Curl
10x11.5kg
5x19.5kg
9x17kg (+1 rep)

**This is where I saw the "sparklies".... I was disppointed with the weight on the second set in hindsight because I believed it was a new weight.....My only consolation was that I went up a rep in third set.

Tricep Ext
10x9.5kg
4x17kg (+ 2.5kg in weight)
8x14.5kg

** Form was good here although hit myself with bar in the forehead on last set...silly me !!! My arms were well & truly "fried" after this lift....

Leg extensions
10x25kg
7x50kg (+ 5kg in weight)
10x45kg (+ 2kg rep)

**I was gripping on so tight during this to keep my back & butt firm. Would this interfere with the leg movement at all?

3 x 25 rep on Jaba Disc for abs.... (sure didnt feel like doing this today).

DE-BRIEF

I really enjoyed this workout as I felt far more energetic for the heavy sets and it soooo did wonders for my personal bests:D. I did the last two sets to failure on all lifts. I feel pleasantly numb in my arms at the moment and both my back & legs feel like they have had a workout. Are two full working sets really enough though???

God luv ya Ectx for making recommendations to my routine....Callahan clarified what PowerManDL meant by his post with regard to high reps on first set and not only helped me implement a new structure for my lifting but also gave me further recommendations which will take effect as of next week so stay tuned....:)

DAILY DIET

Meal I = Pre-workout Protein shake
Meal II= Post-workout Protein shake
Meal III = Tuna/salad/avo wrapp
Meal IV= Tuna/salad/avo wrapp
Meal V= Fruit Salad (watermelon/apple/strawberry/nana)
Meal VI= stir fry greens + 250g tofu

DE-BRIEF

My protein shake makes me burb :eek:. I think its because I'm mixing protein with carbs (I use Rice Milk as I dont want to have too much soy stuff) & having fruit in it to make it taste good....

STUFF

I had a dream last night about "gino" from wbb....I don't know why and I don't even know who he is...whats THAT about??? :eek:

**IceR - I'm still a newbie at lifting so I want to keep things simple at this point...just by tweaking things ever a little - it made a huge difference today... Thanks for the suggestion though, i appreciate it and will think about that for future reference.

**HY - I'm sleeping like a baby now it was a one off thing...Ohh and you can degenerate my journal anytime you want....only cause ya sexy mind you;).

**BB - I'm usually asleep within 5mins of my head hitting the pillow...it was just the excitement of it all I guess..... I'm so pleased you frequent my journal.....whoo hooo.... me so lucky:p.

** CD - tuttut

** Pup - I think you are right....it certainly felt good.

** PMDL - Hopefully...the situation has now been rectified !!

Miss Rezza
11-12-2002, 09:45 PM
What an ace workout Franji :thumbup:

Nice work on the chest press & chins..... superb!!

Keep it up girlie :D

ps- you rock!!

ectx
11-12-2002, 10:23 PM
Sniffleaphogus.


Geez...you even make feeling sick fun. I love your enthusiasm. Sounds like the slight mod. to the routine worked for ya. I'm anxious to see what Cal came up with.

BennettBoy
11-13-2002, 07:08 AM
Originally posted by Franjipani


I had a dream last night about "gino" from wbb....I don't know why and I don't even know who he is...whats THAT about??? :eek:



LMBO, I can see it now....Franjipani and Savannah duking it out for gino. :D

She dreams about him too you know. :cool:

When the ladies of WBB start dreaming about me I guess I'll know I've arrived hahaha.


And on a more serious note, 2 full body workouts each week should be fine. I am certainly not going to interfere with how Cal and ectx have guided you with your training, but like IceRgrrl said, at some point you might want to consider a 3 day split of a push/pull/legs type deal just to mix things up some.

You strength looks great and it appears you are progressing very nicely. Great job!

Relentless
11-13-2002, 08:41 AM
Originally posted by Franjipani

**This is where I saw the "sparklies".... I was disppointed with the weight on the second set in hindsight because I believed it was a new weight.....My only consolation was that I went up a rep in third set.

Are you exhaling with the contraction of your muscles? Remember to breathe, it will help avoid sparklies in your vision. I know I will forget to exhale sometimes when doing heinously heavy squats or leg press but for curls, you should def. be exhaling on the concentric portion of the rep.


Originally posted by Franjipani

Leg extensions
10x25kg
7x50kg (+ 5kg in weight)
10x45kg (+ 2kg rep)

**I was gripping on so tight during this to keep my back & butt firm. Would this interfere with the leg movement at all?


It shouldn't. Assuming you continue to do these, make sure the seat is properly adjusted and that your knees are aligned with the axis of the lever that extends to the shin pad... if your back is comfortably resting against the back pad, and you are snugged in proper, you should not have too much problem keeping your butt in place. I do this exercise myself with an amount of weight that is greater than my bodyweight (with one leg, no less) and I don't clutch onto the handles all that tightly. Firmly yes... deathgrip? No.

It may also be a case of how your body fits with the machine . . . IMHO a bit of movement of your bottom isn't going to be the end of the world, so long as you're not lifting up and slamming yourself down to get inertia and leverage going to do more weight than you should (as I've seen some fooking banana-heads doing in the gym).



Originally posted by Franjipani

Are two full working sets really enough though???

Some would say that 'tis MORE than enough, if you're working to failure. But pay attention to your body . . . if you feel like you need more work on a bodypart, tack on an extra set or three. Your own body awareness is your best gauge of how hard you are working and how hard you need to work. If you wind up splitting your workout into different bodyparts each day, you'll find that you have more time to do this...nothing wrong with keeping on the whole-body track for now though; you've got lots of room to grow.

ryan1117
11-13-2002, 03:50 PM
Originally posted by Franjipani
Are two full working sets really enough though???


I used to think that too, but over the summer I kind of stumbled on why I believe two are usually enough. I had some tendonitis in my elbows from lat pull downs and cut down my sets from three to two. To my surprise, I improved better with two sets as opposed to three. I also do a maximum of two sets for every exercise except for calves on my current routine. I'd say if you are going to failure or very near failure on your lifts, two will likely be enough.

PowerManDL
11-13-2002, 08:10 PM
You're working with a full-body session. Two sets is plenty.

If you went with a split program, you'd be able to get away with more.

Franjipani
11-13-2002, 08:23 PM
Its a wonderful day when you manage to get out of paying a huge parking fine.....whoo hooo....proves my theory that you attract more bee's with honey.....;).
Got about 7hours + sleep last night and feeling less of a "sniffleophagus" so more energetic and alert today...and still pleasantly buzzing from my workout yesterday......I'm out on the "razzle dazzle" tonight.....Latino dancing... just can't get me enough cardio:angel:.

WORKOUT

Cardio - RPM / Spinning class - 55mins

**I can tell you right now.....after the first track I was pretty spent...and thought what the HELL have I done this to myself for...my legs were absolutely killing me :eek: and wondered how I was going to get through it...I soooooo underestimated yesterdays workout !!!!
Anyway, this class is super because she frequently changes the music & cranks it up damn loud.....

DIET

Meal I = Fruit Salad
Meal II= Can baked beans
Meal III = Peanut butter on wrapp
Meal IV= Peanut butter on wrapp
Meal V= Salad & fresh Salmon
Meal VI= Protein shake

STUFF

** Ectx - bout time you posted that pic babe.....just tweaking my routine has simply worked wonders...I'm also happy because my diet is more in check this week. I've got my fitness test early next week so I'll be devastated if I have not lost any bf...

** Chicky-D - Ta muchly for your encouragement...I really do appreciate it. Even though you gals on here lift heaps more than me I'm really impressed with my progress so far.....and i get stronger every day:angel:.

** BB - lol@ Sav dreaming of Gino too.... quite bizarre considering i've never had any communication with the guy....ohh well !! As for IceR's suggestion about push/pull/legs routines..I reckon i'll get there eventually... I enjoy the full body workout at the moment - gives everybody part a break throughout the session:).

**Cal - I have always concentrated on my breathing technique, it was a one off "sparklies" sensation.... Thanks for the tip on the leg extensions..I think I did have the "death grip" scenario going on...My lifts are very slow & defined and I want the concentration on the legs and dont want to move around...I adjust the seating and I'm quite comfortable before I begin too. I agree, my body is growing well at the moment and I totally underestimated how I would be feeling today - I'm so feeling every bit of that workout in my body today - that wonderful tingling sensation. You are simply brilliant Cal - Thanks again:angel:.

** Ryan - Yep, I agree with you. I do my warm up set then two working sets to failure now. I'm looking forward to some great progress now that my diet is back in check again & I'm doing some kick-ass cardio to further fry my legs :cool:.

** PMDL - I hear ya & judging on how my body feels today..i'm agreeing....thanks for the info...

Pup
11-13-2002, 09:29 PM
Excellent work on the cardio, after 20 minutes i'm spent, an hour would make me weep like a lil school girl.

Franjipani
11-14-2002, 08:14 PM
Last night was fab!! Had a brilliant night of latin dancing & met heaps of new people......I got to dance with 6 lovely guys. Two of which were superb groovers and taught me some new tricks...Also scored a dinner date for sunday night;). The time really flew and didnt get home til after 2am (on a school night:eek: ) which meant Franji got just shy of 6hours sleep....ooops !!

I've seen a few sig's on this site that say "Pain is Weakness leaving the body".....well, I dont think so.....its more like "Pain is Hair being Ripped from the body" :cry:. Having said that...lifting weights is a breeze in comparison.....

WORKOUT

Weights day - :strong:


Chin ups
10x45kg
5x30kg ( + 1 rep)
18x40kg

** New PB for the second set but the third set was a disaster...I meant to do 35kg....dooooh !! So the only way to salvage it was going to complete failure...... This lift was my first today because the others were in use.....dammit !!!

Chest press
10 x 14kg
3.5 x 29kg
11 x 24kg

**Not a great start to the workout. By the second set which is my heaviest I was exhausted from the chin ups. I was disappointed I didnt get at least 5 reps like I did on Wednesday. I was concentrating more on not falling off the bench than I was lifting the actual weight. My body was wobbling all over the joint. I've been taught to put feet on bench but maybe its time to put them down :confused:.


Squats
10x14kg
7x44kg (+1 rep)
8x34kg (+1 rep)

** New PB. Legs were shaking on the last couple of reps. I know I can improve on form though...I don't think I'm going deep enough with the heavy weights. Will concentrate on that next time.

Bicep Curl
10x12kg
3x22kg (+ 2.5kg)
9x17kg

**New PB. I was concentrating on breathing and saw no sparlies today...Going up in weight on second set pleased me greatly:cool:.

Leg Curl
10x25kg
7x40kg
10x35kg (+ 1 rep)

**New PB. Cranked out one more rep in last set..

Leg extensions
10x25kg
8x50kg (+ 1rep)
10x45kg

** New PB. This time I concentrated on form. I used open handed grip so I knew it was my legs doing all the work.

Tricep Ext
10x9.5kg
4x17kg
10x14.5kg (+2reps)

** New PB. My last lift & geez, by this stage my arms were begging for mercy.. but when you think you can't do any more you absolutely MUST.

2 x crunches to failure
1 x oblique crunches to failure

DE-BRIEF

Gym was packed even MORE than last time. I will return to regular time of 8:00am on Monday. It will be interesting to see whether timeframe makes a difference to my workouts.

DAILY DIET

Meal I = Pre-workout shake with flax
Meal II= Post-workout shake with nana
Meal III = Tuna/salad/avo wrapp
Meal IV= Tuna/salad/avo wrapp
Meal V= Can baked beans
Meal VI= 250g tofu & greens

STUFF

** Pup - lol...thanks for the encouragement. I find this cycling/spinning class to be the toughest on me mentally. You have to really motivate yourself to improve......Thats why I find it such a challenge. Hope all your contest preparations are going well??? Your discipline & dedication is remarkable :)