New month, new determination, new log.
Link to last log: http://tnation.T-Nation.com/free_online_forum/sports_body_women_training_performance_powerful/cals_big_log_ii_the_revenge
I've been a very bad girl this year, in so far as I've been indulging too much and not doing enough to sort it out. I have achieved some good things - I survived my first year as a PE teacher and organised a swimming gala and a sports day. I ran my first half marathon, finishing in 2:18. And I've been working on my gymnastics skills and have made progress in spite of my dyspraxia.
However, I have failed to achieve a pleasing body composition and am now in the embarrassing position of finding none of my clothes fit. This must be remedied.
Height: 5'7.3 (1.71m)
Weight: 11 stone 4lbs (158lbs/71.6kg)
Bodyfat: 26.6% (according to machine - probably not accurate)
Shoulder Girdle: 42"
Chest (pecs, above boobs): 37"
Hips (widest part): 40.5"
L Bicep: 12.8"
R Bicep: 12.5"
L Thigh: 25"
R Thigh: 25"
L Calf: 14.75"
R Calf: 15"
I would like to drop a dress size, basically, so I can fit back into my clothes. That means getting my hips back down to around 39" and my waist around 27.5". If I can get rid of more, great, but I want to be realistic for now. Ideally I would throw in some sprints and the like but my foot injury means I can't run, much to my disgust. I am looking for alternatives.
I do not want to lose muscle and strength but some compromises must be made and my focus, for August at least, is on cutting.
20 reverse hypers with V at top
20 clams (per leg)
20 single leg hip thrusters (foot on high bench) (per leg)
20 overhead split squats using a 5kg body bar (per leg)
20 bosu ball squat/sit up combo
Move to free weight room then:
10 step overs in the power rack (pin 7)
10 step overs (pin 9)
The number is the holes from the bottom. I don't think I'm going to be able to raise the bar any more because it's close to my crotch already.
100 Step-ups (50 per leg, alternating): 8 risers + step
Bar x 20
30kg x 15
40kg x 10
45kg x 8
50kg x 5
Bar x 10 (no box)
Concentrated on getting my hips forward. Getting my arse off the box is the hardest part, no doubt because it's like a big counterweight. Once I'm a little way up I can use it to push my hips forward and then it's easy.
Worked on my hip mobility between sets. It's still not great - left groin kept locking up over the weekend. I guess it is pissed off because of the stretching.
30kg x 10
40kg x 10
45kg x 10
50kg x 10
55kg x 8 (+2)
Doggy style leg curls
2 x 30kg x 10 (per leg)
(+2 on second set)
80kg x 10
120kg x 10
140kg x 10
160kg x 10 (+2)
Took just over 90 minutes. I was sweating like a rapist because it's hot and humid, currently, and there's no air con in the free weight room. Ugh.
1 hour walk outdoors
7-8am - glutamine + 1000mg vit C
2 mugs of tea, skimmed milk
11.30am - 2 scoops whey protein, 2g fish oils
4pm - 2 scoops whey protein, 2g fish oils
6.30pm - 1 can of tuna in brine (drained), olive oil + balsamic vinegar, 2g fish oils
Throughout day - tea with skimmed milk
I realise this isn't a lot but I'm not intending to eat like this for all of August - I just don't have much appetite today as it's hot and I'm using this to help me regulate my insulin after a weekend of cupcakes, chocolate and ice cream!