Six Weeks On . . . . .

So, six weeks has passed (not since I wrote the post but you know what I mean) and the routine has just been changed for the first time.

There is a noticable difference in physique and my body fat percentage has dropped from 35% to 28% (not as much as i'd like but I now weigh 9 stone and my muscle mass has greatly increased so an all round great start.

I'm shattered, I wont lie, this is hard work and im quite literally happy to try anything to aid in feeling better, stronger, and seeing great results (except steroids . . . bleurghhhh)

Im currently using Reflex Instant Whey (chocolate - great for going in porridge, and chocolate mint) and i've tried thermogenic tablets to aid with the fat burning.

My routine is six days a week (Monday-Saturday) which is two cycles of three day routine. This routine includes thirty minutes cardio (much to my trainers despair) and the following supersets:

Legs
back squat                                      4x8                                  25kg
bb lunges                                       4x15                                15kg
straight leg deadlift                       4x8                                   20kg
kettlebell swings                           4x15                                 8kg
adductor                                        3x8                                   40kg
abductor                                        3x8                                  40kg
leg press                                        12, 10, 8                          40/50/60

Shoulders & Arms
db shoulder press                           4x8                                  6kg
db rear-delt flyes                           4x12                                4kg
standing curls                                3x8                                  20kg
incline hammer curls                     3x12                                6kg
overhead db extension                   3x8                                  12kg
tricep kickbacks                             3x12                                5kg
standing shoulder press                 12, 10, 8                          10kg (front, back front)

Chest & Back
lateral pulldown                            4x8
reverse grip pulldown                   4x12
bench press                                   4x8
incline db press                             4x12
bb bent over row                           3x8
db pec flyes                                   3x8
vertical traxion                              12, 10, 8

As you can see, with me only being two days into the new routine, the weights haven't been entered in on the chest and back day, this is yet to come (deep joy!!)

These supersets are set to make me feel the burn (although small weight I can assure you its effective) and to help with the fat burning.

My diet has greatly changed since starting this journey and I feel that the fat shedding will be aided by an ECA stack which thanks to the power of Royal Mail will be with me soon and i'll keep you posted on the results.

Progress Measurements taken 13.09.2012

Right Arm -                                    relaxed 10.43in            flexed 11.81in
Left Arm -                                      relaxed 10.43in            flexed 11.61in
Right Thigh -                                  relaxed 19.68in
Left Thigh -                                    relaxed 19.68in
Hips -                                              33.07in
Waist -                                            27.55in
Body Fat -                                       28.3%
Weight -                                          57.4kg



The bikini picture is my favourite :-) I really feel like I can see the results and what i've worked so hard for.

So six weeks into the training routine and the change up has really yielded results and I couldnt be happier (well, i'd be ecstatic if my six pack was on show but time is of the essence!!)

So for now, my weary self is off to rest

Big Weighted Hugs,

Vici

The Beginning

Muscles on girls? Gross right? . . . . .  WRONG!!!!

I'd always though that, you dare touch any free weights and suddenly you're Arnold Schwarzenegger, that is of course until I watched Jodie Marsh struggle to get an amzing physique.

I found myself watching in awe wondering how the body I had was ever good enough. Watching the struggle and pain and intense effort that went into her training regime made me realise, i'm not pushing myself hard enough.

This wasn't the body I wanted, this new physique was exactly what I wanted and this new physique is exactly what i'm aiming towards.

I've been a reasonably unfazed gym goer for around a year but this was about to get hard and I didnt know what I was letting myself in for! My routine was three days a week, and i'll be honest, that's only if I could be bothered. Pure cardio, 30 minute run, 40 minutes on the cross trainer and sit-ups.

My diet was less than to be desired and although I had a slight frame (9 st 7lbs) for my 5ft 7in frame I found myself feeling a tad rounded around the edges.

I started at 35% body fat, i'll be honest, I was horrified!! I never thought I was quite that round and clearly my cheese and bread addiction had to go!!

I write this blog now six weeks later as a strating point to show you (and myself) how far i've come and how far I still have to go.

 

These are the week one photos (ignore my sweaty grossness and poor facial awareness!!) This is 9 stone 7 pounds and very little muscle on the arms, shoulders, back or stomach!!

 

This is where the hard work begins, my gym routine is now six days a week, come rain or shine, I am at the gym within twenty minutes of getting home from work.

 

I have a sedentary job which involves eight hours of sitting down and only moving to use the little girls room or make a cup of tea.

 

 

The six day routine is split into two sets of three routines - legs, back and triceps, chest and biceps

 

 

Legs

back squat                                      4x12                                       20kg

straight leg deadlift                        4x12                                       20kg

wedge squat                                   3x10                                       10kg

leg curl                                           3x10                                       20kg

leg press                                         12, 10, 8                                 40/30/20

 

Back & Triceps

assisted chin-ups                            4x12                                        35kg

seated cable rows                           3x10                                        15kg

tricep pushdown                             6-8r                                         10kg

single arm dumbell row                 3x10                                        8kg

lateral pull down                            12, 10, 8                                  20/15/10



 

Chest & Biceps

incline chest press                          4x12                                        10kg

standing curls                                 6-8r                                         10kg

seated dbell shoulder press            3x10                                        5kg

incline hammer curls                     6-8r                                          4kg

incline flyes                                   3x10                                         3kg

reverse grip curls                           6-8r                                          10kg

chest press                                     12, 10, 8                                   15/10/5

 

Now, it was noticed by my trainer that my arms and shoulders are stronger than my chest (clearly I never thought to train my chest!!) So the goal has been to catch up!!

 

I'll post pictures along the way ... the agenda is a change of routine every six weeks and hopefully some clear results!!

 

Big Weighted Love,

 

Vici