Melinda F’s BodyBlog

So I’m weaning off Gaspari Superpump and size on as of today, I have been taking them continously for 7 months and have been advised to take a break for about 3-4 weeks, if you have any experience here, please let me know. Any how my workout today was pretty tough without my stack and I really battled for energy. I did my bi’’s and tri’s…………. barbell bicep curls……….12kg, 15reps, 15kgs,12 reps, 20kgs x 2 sets x 10 reps. seated dumbell curls……….9kgx3sets x 10reps, standing, 10kgs x 3 sets x 10 reps.(standing) cable precher curls………….25kgsx 8reps, 30kgsx7repsx3sets tricep pushdowns…………..25kg x 3 sets x 12 reps skull crushers……………………12kgs x 3setsx10reps kickbacks…………7kgsx3sets x 12reps standing calf raise……………55kgs x 3 sets x12reps. So i was truly bombed after this, I need something to take preworkout, have become so dependant on these products. My diet has also been crazy today, I’m crving carbs like crazy, not sure if it has anything to do with  the removal of these products.  

So I’m weaning off Gaspari Superpump and size on as of today, I have been taking them continously for 7 months and have been advised to take a break for about 3-4 weeks, if you have any experience here, please let me know. Any how my workout today was pretty tough without my stack and I really battled for energy.

I did my bi’’s and tri’s………….

barbell bicep curls……….12kg, 15reps, 15kgs,12 reps, 20kgs x 2 sets x 10 reps.

seated dumbell curls……….9kgx3sets x 10reps, standing, 10kgs x 3 sets x 10 reps.(standing)

cable precher curls………….25kgsx 8reps, 30kgsx7repsx3sets

tricep pushdowns…………..25kg x 3 sets x 12 reps

skull crushers……………………12kgs x 3setsx10reps

kickbacks…………7kgsx3sets x 12reps

standing calf raise……………55kgs x 3 sets x12reps.

So i was truly bombed after this, I need something to take preworkout, have become so dependant on these products. My diet has also been crazy today, I’m crving carbs like crazy, not sure if it has anything to do with  the removal of these products.

 I saved these from a a site I found about a year ago and have used them many times.

1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat

2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served

3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending

4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce

5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I’ll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)

6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family’s gym

7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.

8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)

9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.

10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk

BONUS RECIPE 11. Egg Whites In Stir Fried Rice - cook some rice. Then stir fry (non stick pan) carrots, and beans cut into small pieces, when hot throw in some previously cooked diced chicken or shimps. Throw in some cabbage sliced into strips, when this is heated add your cooked rice, add oyster sauce and fish sauce (or say sauce). Mix in your egg whites, stir it around as the egg whites cook, then serve. Up to 6 egg whites for 1 cup of rice.

did my legs today, dont feel like I did enough but here it goes……….

barbell squats………………………………..
…20kgs x 15 reps x 2 sets, 30kgs x 2 sets x 12 reps, 40kgs x 1 set 8 reps.

walking lunges………………………………..
10kgs in each hand, 24 steps at a time, 3 sets.

static lunges with 20kg barbell……………..3 sets x 20 reps

lying leg curls…………………………………
..20kgs x 2 sets x 10 reps, 25kgs x 3 repsx 2 sets.

that was it today, my pants feel much tighter, I hope that this is muscle, I know I’m carrying fat on my legs so I need to do some work there, I dont like the feeling of my pants getting tighter, I want the muscle but I’m not doing cardio so its growong along with the fat. I seriously need to add the cardio, I have been doing the odd here and there but not committed enough to it.

I am going to focus on cardio the next 2 weeks, so I’ll try to lean out a little and then start building again, I like a lean muscular look not a hefty one, so some changes will be made.

Have a great day. 

I’ve really been training well these past few days, feel like I can get through my workouts so much quicker than normal, having a training partner is sometimes helpful but also takes up more time. I move much quicker between sets as well. I did my back this morning at 5am, last time at this time as training partner and I are back at it from tomorrow but much later.

started with deadlifts…………………….40kgs x 3 sets x 15 reps

lat pulldowns……………………………..
…30kgsx2sets x 12reps, 35kgsx 2sets x 10 reps, 25kgs x 1 setx15reps.

seated cable rows………………………………….
.30kgsx2sets x 12 reps, 35kgs x 2 setsx10reps

t bar rows………………………………….
…20kgs x 3 sets x 10 reps

cable rows bent over(one arm at a time)………20kgs x 3 setsx 12 reps each side

cable rows but both hands holding cable, bent over……………..35kgsx3setsx10reps

back extensions 3sets with 5kg plate, 12 reps.

so that was my workout, going pretty steady, but I do need to add the extra cardio and will keep trying. Notice that I’m craving quite a bit more carbs these days, not sure why, maybe I’m tired but I certainly dont feel it. I’ll miss the early morning workouts.

Did my chest at 5am this morning, so I took some advice from a bb friend and used dumbells instead of barbells today, trying to go heavier without having a spotter.

warmed up, did some lateral raises, front raises, pull ups etc.

flat dumbell press…………………10kgs each x 3 sets x 10 reps

incline dumbell press………………10kgs x 3 sets x 10 reps

flat flyes dumbell…………………….8kgsx1setx10
reps, 9kgs x 2 sets x 10 reps

machine press………………………….25kgs x 3 sets x 10reps, 20kgs x 1 set x 10 reps.

cable flyes(standing)……………………15kgs each, x 3setsx10reps.

did some abs as well, training alone frees up alot more time.

cable side bends, cable above,…………………30kgs x 3 setsx12reps(each side)

obliques on extension machine with 10kg dumbell……….12reps each side, 3 sets.

cable crunches50kgs x 3 sets x 12reps.

crunches on extension with 5kg plate 3 setsx10reps.

That was my awesome workout, I love this feeling of working out and driving myslef to expect more and giving more. I love my strength gains, I love knowing that I am doing this for me, I’ve always ever done stuff for other people, like my family, my children(which I love doing), my husband, my employees, but I’ve never really done anything so totally for me, it gives a  sense of power over who I am mentally and physically. It’s so empowering to control my destiny in a small way, to make the right choices and stand proud.

So if you’re battling this week, stand strong, it doesnt matter if people dont always acknowledge your efforts or your progress, trust me your body does, do this for you, looking good is only one small aspect of the equation, feeling good to me is more important, I guess in a way they are tied to each other. If you’ve eaten bad this week, then start again, thats whats so great about living, its that we have the choice everyday to start again.

I look at my life as if it is my own script to write and mould and change the way I like, so I want to do the best I can everyday. Sometimes I truly wish that other around me felt the same, but I know that I cant always change other people, their thoughts, habits etc, but I can certainly do something about mine!

 I CANT SEEM TO ACCESS MY PROFILE PAGE, ANYONE HAVING SIMILAR PROBLEMS?

 I love Mondays, they’re like being given a second chance to start again, I did my shoulders today, Ive never done shoulders on a Monday but decided to change it up and focus on improving them. I went to the gym at 5am again and am really loving it, I was so pumped this morning, really jsut wanted to get in there and punish them shoulders.

Started with a warm up, side laterals, front raises, bent over laterals with a 4kgs dumbell.

Military press standing……….15kgs x 3 sets x 10reps, seated, 2 sets x 15kgsx10 reps.

seated lateral raises…………..6kgs x 3 setsx 10reps.

front raises…………………6kgs x 3 sets x 10 reps

standing side laterals………..5kgs x 3 sets x 10 reps.

upright rows………………..20kgs x 3 sets x 10 reps, barbell.

cable side laterals………………5kgs x 3 sets x 10 reps each arm.

Shrugs…………………………….18kg
s x 3 sets x 10 reps.

decided to throw in some deadlifts instead of doing calves today.

40kgs x 3 sets x 12 reps.

No interuptions today from the consultants, think I passed on the message, got compliments from others but nobody wanting to make a whole chat session which was great cause I really got to concentrate.

I had a rest day yesterday and I have to say it did do me some good, since I changed my workout times, I notice that hubby is’nt making any effort to get to gym, he says he doesnt enjoy working out without me, but we have to prioritse what is important to us. For now this is the only way I can fit  in my training in, as I need to get to the office and be there for our kids.

I really had to motivate him to workout last year and I was hoping after seeing such great results that he would make the effort to keep training even without me. We are all after all responsible for our own bodies. I guess some men love it and some dont, as for me I’m addicted, pumping iron is my release, I need a fix everyday.

I love this…………

"YOUR LIFE IS IN YOUR HANDS. NO MATTER WHERE YOU ARE NOW, NO MATTER WHAT HAS HAPPENED IN YOUR LIFE, YOU CAN BEGIN TO CONCIOUSLY CHOOSE YOUR THOUGHTS, AND YOU CAN CHANGE YOUR LIFE. THERE IS NO SUCH THING AS A HOPELESS SITUATION. EVERY SINGLE CIRCUMSTANCE OF YOUR LIFE CAN CHANGE!"

Yes, that what I seem to be doing inbetween all the other responsibities I have. I worked out with hubby this morning. wasnt really working a specific body part, I did all my training monday to friday, so I was just looking to add some extra, did squats 20kgs really light but all the way down, three sets of 12. supersetted with leg curls , 20kgs x 3 sets x 8 reps. biceps barbell curls, 12 kgs, 21’s x 2 sets. seated dumbell curls 8 kgs each 6 sets x 12 reps each, 10kgs x 10 reps x 2 sets. calves, seated raise, 55kgs x 3 sets x 14 reps, 30 kgs x 2 sets x 15 reps. abs, side crunch on extension machine, 2 sets of 12reps each side, that was it. Have a wonderful eve.   

Yes, that what I seem to be doing inbetween all the other responsibities I have. I worked out with hubby this morning. wasnt really working a specific body part, I did all my training monday to friday, so I was just looking to add some extra, did squats 20kgs really light but all the way down, three sets of 12. supersetted with leg curls , 20kgs x 3 sets x 8 reps.

biceps barbell curls, 12 kgs, 21’s x 2 sets.

seated dumbell curls 8 kgs each 6 sets x 12 reps each, 10kgs x 10 reps x 2 sets.

calves, seated raise, 55kgs x 3 sets x 14 reps, 30 kgs x 2 sets x 15 reps.

abs, side crunch on extension machine, 2 sets of 12reps each side, that was it.

Have a wonderful eve. 

I did another 5 am workout this morning, actually felt quite nice getting up that early and going off to accomplish my mission. I did my back this morning……

Deadlifts…………………..45kgs x 10 reps x 3 sets

lat pull downs ……………30kgsx10 repsx2 sets, 35kgsx10repsx2sets

cable rows………………….35kgsx10 reps x 4 sets

t bar rows……………………15kgs x 2sets 10 reps, 20kgs x 10 reps x1set.

dumbell rows(wanted to use cables here, but totally forgot!) 16kgsx3setsx10repseach, 17kgs x 10reps x 1 set.

extensions with 10kg plate ……….3sets x 10reps each.

incline crunch with 10kg plate……….3sets x15 reps.

no time for cardio today, was a little irritated at the gym today, one of the consultants thought he’d come have a chat with me during my workout, I mean there are a hell of a lot of men working out in the weights section, I was the only woman so maybe I looked like I needed company, anyway he started to ask, why is it that everytime he sees me I am working so heavy and so hard?, am I training for a competition? Oh no? then why waste your time working so hard? for yourself? Proceeds to think its funny. By now anyone could tell by the look on my face that I wanted to swing the weight his way, but he carried on, do I go to work from here? Do I own my own business? What exactly do I do? Why am I working out alone, all these questions were answered with  a resounding yes and no answers, anyway I very brashly ended up telling him that when I train I dont like to talk as I like to zone in and feel the mind to muscle connection, this was met with a total look of ridicule on his face. So I walked away and finished off elsewhere, later on I felt a bit bad, maybe he was just being friendly and thought I looked like I needed one, I felt rude but also like my own space at the gym, my ipod has stopped working for some reason so I cant plug in at the moment………so just my thoughts……….

So, have a great weekend, I love FRidays…….totally love em.