Blond.Bee's Training & Nutrition Log

[Blond.Bee]

Here goes nothing...
-Background-
Love exercise, it's a long term addiction (swimming, gymnastics, tennis, karate, ballet, riding, running, gym- light weights) I've only recently given my chronic cardio habit the boot and started my first heavier weight routine...
Despite exercising almost every day I'm still carrying extra fat from awful eating patterns as a teenager My diet's pretty clean now though, and relatively low carb.
My wrists/forearms/shoulders are buggered from old gymnastics injuries, my knee still isn't 100% from a karate injury and my lungs are still recovering from pneumonia but aside from the days they play up, I feel great!

-Goals-
Get down to 18% body fat & Reduce total body weight whilst increasing strength!
(start at 32%... down to 27% so far)
Not injure myself!!! (or redo any old ones) Failed- Re-injured Wrist
Get back into the splits. ACHIEVED! 9.7.10
Increase my numbers and get into the top half of the womens strength table.
-Long Term Goals-
Squat @ Double Body Weight
Bench @ Body Weight
Leg Press @ Triple Body Weight

-Training-
(sorry if I get the names wrong)
Warm up- Cross Trainer, 5 mins on level 12- random
Squat- 3 x 6 @ 60kgs (started at 50kg)
Bench Press- 3 x 6 @ 32.5kg (started at 27.5kg)
45 Degree Leg Press- 3 x 4 @ 120kg (started at 75kg)
Standing Cable Flys- 3 x 10 @ 6.25 (started at 3.75)
Dumbbell Shoulder Press on swiss ball- 3 x 10 @ 7kg (started at 4kg)
Reverse fly on swiss ball- 3 x 10 @ 4kg (started at 2kg)
Wrist exercise (rolling up weight on a rope attached to a pole) 2 x 3 @ 1.25 (no increase!?)
Back extension- 2 x 12 holding a 15kg weight (started with just body weight)
Standing rotation- 2 x 12 on level 7 (started on 5)

-Nutrition-
Mandarin
Protein Shake- soy milk, some banana, cocoa powder, stevia, rice protein, pea protein, hemp protein, water.
1 1/2 cups Coconut milk Dal with Spinach and Cashews.
Big bowl of salad veggies with red wine vinegar dressing.
Homemade cocoa coconut nut truffle
Protein Shake- soy milk, some banana, cocoa powder, stevia, rice protein, pea protein, hemp protein, water.

[Blond.Bee]

5.6.10
-Training-
Pilates Class- 1hr (back, abs, thighs)
Walk- 2hrs

-Nutrition-
Protein Shake
Cocoanut nut ball
Dal with tomato base, & assorted green veg.
Cocoanut nut ball
Pomegranate
Pistachio Nuts
Chai Tea

6.6.10
-Training-
Yoga Class- 1hr
Walk- 2hrs

-Nutrition-
1/2 Avo
Chai Tea
Cocoanut nut ball
Roast Eggplant
Roast Mushrooms
Dal with tomato base, & assorted green veg.
Pistachio Nuts

[Blond.Bee]

-Training-
Warm up- Cross Trainer, 5 mins on level 12- random
Squat- 3 x 6 @ 60kgs
Bench Press- 6,6,3 @ 35kg
45 Degree Leg Press- 3 x 6 @ 120kg
Standing Cable Flys- 3 x 12 @ 6.25+
Dumbbell Shoulder Press on swiss ball- 12,12,10 @ 7kg
Reverse fly on swiss ball- 3 x 12 @ 4kg
Wrist exercise (rolling up weight on a rope attached to a pole) 4,3 @ 1.25
Back extension- 2 x 12 holding a 6kg dumbbell at arms length & into chest as you rise
Standing rotation- 2 x 12 on level 7

My squats were horrible today! My upper back felt wrong and the bar slipped and the depth and balance was off. Just horrid. I was actually scared I was going to hurt myself. I think I need to work more on my form... or realign my spine... But the Bench and leg press felt great

-Nutrition-
Protein Shake- pea, rice, hemp, banana, soy milk, water, cocoa
Cocoanut nut ball x 2
Dal with spinach
Chai Tea
Cashew Nuts
Peas, Spinach with spiced nut crumble on top & 1tsp avocado oil

[JP]

nice to see a log

good luck with your goals!

Do you train on your own or do you have training partners?

[Blond.Bee]

Thanks JP ... I train alone, well there's always instructors around to spot me if needed, but aside from that its usually just me. I've been seeing a personal trainer once every couple of weeks, it was his idea to start lifting heavier and he gives me my routines and watches my form/gives me tips etc. But I'm running out of money so I don't know how long I can keep that up!

-Training-
Walk 1hr
Pretty sure it doesn't count as proper exercise but I spent a while playing with the wii fit!

-Nutrition-
Apple
Cocoanut balls x 2
Pistachio Nuts
Miso chilli soup with choy sum
Veggie Burger
Quinoa cooked with coconut cream and berries

[Blond.Bee]

-Training-
Warm up- Jog 5 mins on level 8.5
Squat- 3 x 6 @ 60kgs
Bench Press- 5,3,4 @ 35kg
45 Degree Leg Press- 3 x 4 @ 130kg
Standing Cable Flys- 12,8,8 @ 6.25++
Dumbbell Shoulder Press on swiss ball- 12,12,12 @ 7kg
Reverse fly on swiss ball- 3 x 8 @ 5kg
Wrist exercise (rolling up weight on a rope attached to a pole) 4,3 @ 1.25
Back extension- 10,8 holding a 7kg dumbbell at arms length & into chest as you rise
Standing rotation- 2 x 12 on level 7

Squats were much better today, thank goodness! Although I'm worried about my squat depth... I'm considering putting a box or something under me so I can make sure I hit the right depth every time. Anyone have any other ideas? I can see myself in in a mirror in front and back but I'm not really sure of what to look for...
Bench Press was shocking today though! I'm pretty disappointed in myself, your supposed to go up not down! ah well, I guess I can make it up on friday.

-Nutrition-
Protein Shake w banana
Quinoa w coconut cream and berries
Apple
Stirfry mushrooms
Cocoanut nut balls x 2
Pumpkin seeds
Veggie lasagna made with eggplant instead of pasta

[JP]

Although I'm worried about my squat depth... I'm considering putting a box or something under me so I can make sure I hit the right depth every time. Anyone have any other ideas? I can see myself in in a mirror in front and back but I'm not really sure of what to look for...

so many squat differently when there is a box under, but if it makes you squat better (for instance sit back more) then its a win-win

Ideally have someone calling your depth.

Mirror is hard because the angle is all wrong if you try to judge it yourself, at least for me it always feels wrong.

How about videoing it from the side and right height?

[Blond.Bee]

If I had a video camera I would def do that but I think I'll give the box a try for now, fingers crossed it works!- Ta JP

10.6.10
-Training-
Walk 1 hr (30 mins carrying 15kgs of shopping)
Pilates

-Nutrition-
Veggie Lasagna
Cashew Nuts
Miso soup
Chai Tea
Cocoanut nut ball

11.6.10
-Training-
Walk 1hr
Stretching
*Annoyed! So wanted to get my bench press back up today, but couldn't manage more than a walk. Stupid. Wish I was a man.
-Nutrition-
Cocoanut Nut ball x 2
Celery w mustard, tahini
Veggie Burger
Cashews
Pistachios
Quinoa, berries, coconut milk

[Blond.Bee]

-Training-
Warm up- Jog 5 mins on level 8.5
Squat- 3 x 6 @ 60kgs
Bench Press- 6,6,4 @ 35kg
45 Degree Leg Press- 3 x 6 @ 130kg
Standing Cable Flys- 3 x 12 @ 6.25++
Dumbbell Shoulder Press on swiss ball- 10,8,6 @ 8kg
Reverse fly on swiss ball- 3 x 8 @ 5kg
Wrist exercise (rolling up weight on a rope attached to a pole) 4,3 @ 1.25
Back extension- 2 x 10 holding a 7kg dumbbell at arms length & into chest as you rise
Standing rotation- 2 x 12 on level 7

Squats felt good, strong and nice and deep. I'll keep moving up again next session
Bench was much better, the 3 day rest and slight increase in calories must have done some good!
Very happy with my leg press, PT challenged me to get to 150kg by the end of this routine, I'll be moving up to 140 next session, I think I've got it!

Dancing approx. 4 hrs

-Nutrition-
Mandarin
Protein Shake w. banana
roast potato
white wine x 2 glasses
tequila
2 squares dark chocolate

[Blond.Bee]

-Training-
Walk 1hr

-Nutrition-
Fig
Purple Carrot
Fruit Toast
Nuttelelx
Banana Chips
Refried beans w onions & spices
Lettuce
Celery

[Blond.Bee]

Today was weird... woke up feeling like I'd been hit my a truck with my lips and throat all swollen, ears blocked and one hell of a headache... who knows... if it was something I ate yesterday wouldn't it have shown up earlier?
-Training-
Walk... slowly, still tired and a bit dizzy but had to do something.

-Nutrition-
And for weird #2.....I drank vinegar... from the bottle. I haven't craved anything since going vegan but this was strong. Is this normal?
Fruit Toast
Nuttelex
Dried Fruit
Refried Beans
Lettuce
Celery
Veggie Burger
Nuts
Tea

[KaliBaby]

Squats felt good, strong and nice and deep. I'll keep moving up again next session

it's a great feeling! keep up the training girl!

[Blond.Bee]

Thanks KaliBaby! Its great to know someone's reading. Loving this site, feels like my training's not so alone! Now I'm getting excited to try a deadlift so I can get a proper place on the strength table

-Training-
Warm up- Cross Trainer 5 mins on level 12 Random
Squat- 2 x 5 @ 65 kgs, 6 @ 60kg
Bench Press- 6,6,4 @ 35kg
45 Degree Leg Press- 3 x 4 @ 150kg
Standing Cable Flys- 8,8,6 @ 8.75
Dumbbell Shoulder Press on swiss ball- 10,10,8 @ 8kg
Reverse fly on swiss ball- 3 x 8 @ 5kg
Wrist exercise (rolling up weight on a rope attached to a pole) 4 @ 1.25, 10 with no weight, (hoping trying the longer endurance style might help.)
Back extension- 2 x 12 holding a 7kg dumbbell at arms length & into chest as you rise
Standing rotation- 2 x 8 on level 8

Squats were great I'm happy with my form, I tried the box thing and am now feeling much more confident with my depth. I don't think I'll use it all the time now I'm sure where I usually get to is correct. Keeping an eye on the level of the bar against the cage seems like a good gage for now.

I got to 150kg on the leg press! I'm very happy with my legs today.

Walk with interval sprints

-Nutrition-
Protein Shake
Broccoli with dukka & almond oil
Chips.... why??? why did I think that was a good idea? I feel so sick now. What a way to ruin a great day of training

[Blond.Bee]

Still sick. Only just got through training, but I did it! Think I need a rest now though.
-Training-
PT... in a 20m room, so lots of laps.
cross trainer 5 min level 12 random
jog, 3 laps
farmers lifts 80m @ 30kg
suitcase lifts 80m @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m @ 30kg
suitcase lifts 80m @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
squats 1 x 10 @ 15kg (felt so light! got really deep)
sprint 40m
bench press on floor 1 x 10 (weird half bench press, too easy)
sprint 40m
knuckle push ups 1 x 10
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m x 1 @ 30kg
suitcase lifts 80m x 1 @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m x 1 @ 30kg
suitcase lifts 80m x 1 @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
boxing combination - (10 normal, 10 high, 10 upper, 10 hooks) x 5, for 5 rounds with 2 min rests
leg combination- (10 punches, 10 front kicks, 10 knees, 10 side kicks) x 5, for 5 rounds with 2 min rests

walk

-Nutrition-
Figs
Veggie Burger
Toast
Cashews

[JP]

hey it doesnt look like you eat much or what is this nutrition thing?