Melinda F’s BodyBlog

So I changed my whey from a concentrate to using a whey isolate, I was told that it is a much better quality whey and has a faster absorption. I think I am also fast coming to realise that the best protein is not always supplementation but also natural foods, although I wont give up may shakes just yet as they fill the gap when time is limited.

I worked my chest today………….

dumbell flat press………………8kgs each x 12 reps, 11kgs each x 10 reps x 2 sets

dumbell flat flyes………………..10kgs each x 3 sets x 10 reps

incline dumbell press…………….11kgs each x 3 sets x 8 reps

machine flyes……………………25kgs x 3 sets x 8 reps

cable flyes……………………15kgs x 2 sets x 10 reps, 10kgs x 10 reps

cable crunches …………………..50kgs x 3 sets of 20reps

side cable crunches……………..25kgs x 3 sets x 15reps per side

standing calf raises………………..3 sets x 55kgs x 15reps, 2 sets x 60kgs x 15reps.

I so happy to have included the 5 sets of calf raises again today, I did seated yesterday, I guess I didnt pay much attention to them before, working them once a week. I was training one day when a guy gave me some good advice and said that I use my calves everyday, so in order to make them grow, I have to shock them and to always use more weight than I weigh as I carry my weight around every day. Ever since then, I took his advice and it seems to be working! Thats the great thing about this sport, is that we can all help each other learn and be better, thats how I learnt all that I know, trial, error and advice!

 So thank you to all my friends that leave me comments and advice, I always use them and I’ve learnt so much, so lets all keep the cycle going by helping each other, cause in the end you’re actually helping yourself too!

I worked my back today, it felt like a really hard workout but again I’m never sure that I’ve done enough, when I walk out I do feel like I can do more, if time would allow.

started with deadlifts……………..20kgs x 20reps warm up, 50 kgs x 3 setx x 10reps(ouch x 50)

t bar rows ……………………15kgs x 12 reps, 20kgs x 2 sets x 10 reps.

lat pull downs…………………35kgs x 3 sets x 10 reps.

cable rows………………30kgs x 12 reps, 35kgs x 2 sets x 10 reps. (seated)

standing one arm cable rows……………………..25kgs x 3 sets x 12 reps per arm.

back extensions……………..1 sets x 20.

hammer curls standing dumbells……………………….10kgs per arm x 10 reps, 8 kgs x 2 sets x 10 reps.

seated calf raises………………..54 kgs x 5 sets x 15 reps. (ouch x 10000000000000000)

So that was my workout, I left feeling euphoric as usual, isnt it wonderful? all those endorphins singing your praises, oh I love it, I would feel like I wasnt breathing if I didnt lift, I live to lift, I wish I felt the same about cardio, there was a time I ran marathons and now I just cant stand the thought!

So be happy today, choose to smile and make someone else happy. Most of all take care of you, there is only one you, so make you as magnificent as you can.

If theres anything I’ve learnt well over the last few years is the power of keeping positive people in my circle of trust. I have learnt to slowly sift out the negative and sometimes that can actually be such a hidden fact in your life.

I think its important to keep people in your life that inspire and build you up, who support your dreams and dont make them seem ridiculous or futile. I am by nature a very optimistic person, I instill this in my kids every day, I truly believe that happiness is a choice that we make every day, we choose how to react to situations and we choose how we let them affect us. Learning to be the captain of your choice is your decision, nobody elses’s, so dont give anyone your power.

I think that keeping positive poeple with regard to body building or fitness is crucial, this is a sport that require tenacious discipline and commitment and not everybody will relate to that or be in support of that.So you need to make a choice to win the ‘mental’battle first because that is what empowers you to get up everyday and eat clean and get your bum to the gym, that is what will motivate your hunger and thirst to be your best. Part of this mental battle is not allowing any negativity into your life and removing yourself from situations like that. Its important to also have a life partner that supports those ambitions and understand what is required to fullfill them. Surround yourself with people that have a simlar drive to you or have already achieved what you want to, and you’re definately half way there.

I choose to wake up every day and be an inspiration to everyone around me, I dont always get it right but I am always trying and thats what counts. I practice this in my business and choose to focus on an end result of absolute clarity in my mind, this for me is always a win win situation.

I imbed these thought into my fitness lifestyle and believe that every rep counts, I see the muscle growing everytime I decide I can curl one more rep. I make my fitness time count as I want the hours of my life to count, I want to be able to say ‘here it is, this is what I accomplished today’I just want to go to bed proud of me and I want people around me that inspire me to be even better.

Do you ever notice how some people never stop complaining? It’s like if they did, then they would have nothing more to say, the more they focus on complaining and their problems the worse it gets, so the law of attraction states that, if you want more of something in your life then you have got to confess more of that, the more you focus on what you want, the more of that you will attract and of course the more you focus on what you dont want, the more of that you will attract too.

So I just see muscle, muscle, muscle all over the place……oh wait its on me and I ‘m lovin it!!!!

I am such an adrenalin junkie when it comes to bicep day that I dont actually want to leave the gym!! If it not that my workout partner is nagging me to go, Id’stay atleast another hour!! I realise that they wont grow any faster even if I did another 20 sets but I just cant resist!

So here it goes!

Barbell curls………………15kgs x 10 reps, 20 kgs x 3 sets x 10 reps

seated incline dumbell curls……………8kgs x 2 sets x 10 reps, 9kgs x 1 set x 1o reps.

concentration curls…………………….9kgs x 1 set x 10 reps, 8 kgs x 2 sets x 10reps.

21’s………………..12kgs x 3 sets x 21 reps.

triceps dips with 10kg plate…………………..3sets………..
.26, 30, 28.

lying over head pull……………………………14kgs x 3 sets x 10reps.

tricep pushdown…………………..25kgs x 12reps, 30kgs x 2sets x 10reps.

standing calf machine…………………….3 sets x 15reps……55kgs.

I just wanted to keep going by reason has to prevail!

Anyway have an awesome day and a lovely Easter.

So I had a 2and half week break from superpump and sizeon after about 7 months of steady use, it was hard as I had become so reliant, I also noticed that my recovery rate was alot slower even with loads of glutamine. Anyway I felt like superwoman today, flyinh high in the gym, second day back n superpump and I lifted more on almost every set!

started with 30 pushups x 2 sets

barbell chest pres …………..20kgs x 3 sets x 6 reps

dumbell chest press……..10kgs x 2 sets x 10 reps, 11kgs x 2 sets x 10 reps

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

low cable flyes…………………10 kgs x 2 sets x 10reps, 15kgs x 1 sets x 10 reps.

high cable flyes………………15kgs x 3 sets x 10 reps.

yeah I could have done alot more today but I was really short on time, needed to make an appointment, I’ve decide not work out tomorrow with it being good friday, I thought I ‘d spend some time my hubby and kids at sea.

Have a great day!

I swear that after leg day I seriously feel like I was run over by a TRUCK.

Warmed up with body weight squats - 30.

barbell squats……….40kgs x 3 setsx 11 reps

hack squats…………………..30kgs x 15 reps, 50 kgs x 2 sets x 15 reps

walking lunges………………..11kg dumbell in each hand x 3 sets of 28 steps ouch ouch ouch

leg extensions……….25kgs x 3 sets x 10 reps

leg curls……………….20kg x  3 sets x 10 reps.

ouch and wobble……….have a great day, eat clean.

This is so fruastrating, I cant seem to access my profile page, I’ve emailed admin, not sure if its on my side or theirs but everyone seems to be dead.

I worked my shoulders today:-

Warmed up with 15 reps of 12kg barbell military press.

arnold press dumbells……..9kgsx 3 sets x 9 reps.

side lateral raises……6kgs x 3 sets x 10 reps.

bent over lateral raises………..6kgs x 3 sets x 10 reps.

front raise, 10kg barbell………..3 sets x 10 reps.

weight on one side of barbell raise from below shoulder to above head………….10kgs x 12 reps each side. 12.5 kg x 2 sets x 12 reps each side.

shoulder press dumbell…………..7kgs x 3 sets x 10 reps

shrugs……19kgs each dumbell x 3 sets x 10 reps

so that was my workout, my shoulders arent exactly a strong point, was also feeling a lot of pain working out today,’I'm keen to go back onto size on, wow creatine is a must for recovery. Makes a huge difference.

I took some pics this weekend, but cant view my profile page to upload so will just have to wait to post. I’m not so happy about my progress, feel like I put in so much hard work but would have liked to have seen something different, better results perhaps, I’m myhardest critic but I have enough sense to also be my biggest fan so I know I’ll get there.

pull ups…3 sets of 4

deadlifts……………45kgs x 3 sets x 15reps

seated cable rows………………35kgs x 2 sets x 10reps, 1 set x 40kgs x 10 reps

lat pulldowns…………………….35kgs x 2 sets x 10 reps, 40kgs x 10reps.

t bar rows……………………15kgs x 3 sets x 10reps

dumbell one arm rows……………….17kgs x 10reps each side x 3 sets.

bent over cable rows…………….30kgs x 10reps, 35kgs x 10 reps, 40 kgs x 8 reps, 35 kgs x 4 reps.

abs on extension machine, kgsx 3 sets 20 reps.

this was a really tiring workout and I honestly thought that I was going to be sick, I kept coughing holding everything in me feeling absolutely naseaus, have no idea why, just was trembling all over and barely made it out without crawling.

When I’m in the gym, I never do thing half heartedly, I give 200% all the time, sometimes I think I push the limits, theres a fine line.

I’ll try posting my pics later when bodyspace gets it act together.

Worked chest this morning and I was really sore from yesterdays bi’s and tri’s workout, nevetheless I gave it my best shot and did what I could within reason.

warmed up with 25 pushups, I was hoping to make improvements here but was just too damn sore, glutamine glutamine be my friend.

incline barbell press……………..15kgs x 3 sets x 10 reps.

incline dumbell press…………….10kgs x 12 reps, 11kgs x 2 sets x 7 reps.

incline flyes………………………….10kgs x 3 sets x 10reps.

machine press………………..25kgs x 3 sets x 6 reps, sore sore sore sore

seated calf raises………52kgs x 3 sets x 15reps.

standing calf raises…………..60kgs x 3 sets x 15 reps.

so that was my very sore workout, I guess my body worked really hard this week and is telling me it maybe needs a break for a day, so I’ll listen, I just had a 1 hour nap and feel better.

I went to an auction this morning and spent some money on some luxuries and I intend to have a fab weekend, hope you guys train hard, eat clean and smile.

1. This is a fabulous idea, I learnt this from my eat clean book, its called a ziploc omelet, so u take 5 eggwhites or however many you’re eating, put into ziploc bag, plus add any veg/onion/tamatoes, any filling, forget the cheese! seal the bag and drop into a pot of boiling water, 15 minutes later you have a perfect omelette, no oil, no pans, no fuss!

2. steamed chicken breast, take one tiny cube of feta or goats cheese and rub all over breast (sounds ambigious!) slice into thin strips and layer on a huge bed of spinach with rosa tamatoes.

3. 7 chicken breasts in a baking dish, slice tamatoes, onions, tabasco, pepper or sea salt or dash of lemon or green and red peppers, cover with foil and bake for 30 minutes remove cover and bake fo a further 5 minutes, 7 meals in a an instant.

4. brown extra lean mince in a non stick frying pan, add spice of your choice, I like it hot, then add one tamatoe and 1 cup of baby peas and 1/2 cup of cooked brown rice, use 500grams or more mince. stir fry this combination and u have a healthy dose of carbs but not excessive and great muscle building lean beef. makes many servings.

5.mix 2 cans of tuna with 1 big steamed sweet patatoe, add raw onion, lemon juice and tabasco, chopped cilantro or parsley if you have, make into patties, spray a cooking sheet and put tablespoonfuls onto sheet and bake for about 20minutes. 

6. one wholewheat tortilla, spread a can of tuna, tabasco, fat free mayo(1 teaspoon) I have it without, chopped gherkins or fresh cucumber, roll up and enjoy!

7. easy snack, spread i easpoon of peanut butter on a wholegrain rice cake, 7 grams of carbs only, excellent protein. if you dont like PB, try 1 boiled sliced egg.

8. whole lettuce leaves or steamed cabbage leaves, make a cup out of each to hold a filling, grate 3 eggwhites and 1 yolk, mix with tabasco or fat free mayo(1 tsp) and fill cups and enjoy as many as you like.

I have so many of these ideas, I also make huge amounts of chicken breast soups that are extremely low in fat with quick and easy frozen veg and store in my fridge or freezer so I’m never tempted to eat nonsense! Hope these ideas help.