Oh WoW

Hi All!
I have had a great Christmas and i got so many awesome things!!!!!!!
Mom sent me a beautiful necklace, make up and a book (that i've read already LOL)
Dad send double pro (!!!) Sis sent and SUPERCALAFREAKINGAWESOME puma Sweden top! love it! brother sent new straps! and a lot!! of EBooks about training/dieting/building - a lot of whom ive actually looked at and thought about getting. Awesome! Thank you!!!

Me and BF spent Christmas day at his parents, had a proper Aussie christmas lunch, lots of meats, turkey, veggies, sauces and other yummy stuff! I also tried Christmas pudding for the first time, with brandy cream(?), ice cream and normal cream. YUM! There was a fair bit of chocolate and other things ending up in my tummy to LOL BF has a really nice family and i really enjoyed the day.

Renos are going forward, lots and lots to do... but I have another week... One room is finished. Fitting in gym too, i try to get that done with in the mornings so i dont have to think about time when i paint and so on. BF is helping a lot :)

Christmas joy!

Hi all! I hope you guys will have a fantastic holidays and cheerful Christmas!

I managed to bake some sort of lusse bullar yesterday, BF approved but they didn’t taste much of the saffron and his stove is a gas stove (same as mine) and since the buns are in the middle and the gas is in the bottom (yes the fan was on) the bottoms got a bit burned… it will have to do.. I give up.. phew…

I guestimated my weight pretty spot on :D but for the next couple of days there will be some serious eating going on LOL so I guess ill be a bit above that ;) what can you do.

Not sure how much I will blog during my holidays (ill be back at work the 5th of January) and till then I will be quite busy! Fingers crossed that we get the house done and I can show you some great pictures!

Lots of love!

Yesterdays training (have some time over @ work)

Standing military press, 10xbar*3
5x20kg*3, 5x20kg bar + 2 things that you have on the side to keep the weights on*5 (+that thing)
Seated row 10x60lbs, 5x90lbs*3, 5x100lbs*5 (+10lbs heavier again!!!)
Chins, (used the machine) 10x3plates, 5x5plates*4 (phew) 4x4plates
Bench press, 10x20lbs*2, 5x30lbs*6, 5x35kg*2 (+5kg)

Still increasing in the gym :D that’s awesome! However after Christmas ill start cleaning up my diet. I’m guestimating that I’m around 60 kg right now and I think ill do an easy/slow diet of a couple of kg after Chrissy.

Totally screwed up the lussebullarna yesterday so I’m giving it another go today… hopefully it will be better (no doubt as I will have access to a working stove) it’s a shame tho because saffron is farking expensive.. I seem to remember that you buy it in a powder format in Sweden??? But I’m not sure.. anyway there is no powder here just these odd strands of red..

I cant believe that I’m working tomorrow either… its no good! I was supposed to have this week off but since they changed the closing times I couldn’t because I didn’t have any holidays saved… me not happy! And I will be going to the gym too!
but I do want to go to the gym haha but its still strange as normally at Christmas eve at 18.00 one is eating quite a feast.. ah well…

Quick note

Just managed to stuff my baking up! The owen dont work porperly DAMMIT!
Gym went good! not time to write it down! (sorry im a bit stressed)

Productive weekend

Awesome food and company on Friday night. Sushi as pre- starter, chicken pasta as starter, stone grilled rump with onion sauce and roasted veggies as main and mixed berries with brandy cream as dessert. MMM
Train ride, not so nice (drunk people, kids being ****, busy crammed train)… but what do you do…
The weekend have been quite busy too, an edge has been done in my lounge, more wall preparations, bought the stuff needed to finish the lounge off, paint (cuddle pie haha) cornice’s and more gyp rock. We put up a cornice and hopefully it stays there – was a bit hard since neither of us has done that before. Its screwed in tightly now and fingers crossed it will stay up after we take them out…
We put up the curtains too!
Sunday, after a busy morning (hot too) of morning walk and gym visit we went over to BF’s parents house. They are lovely! Sunday night was clean up time, gosh it gets so dirty when one fiddles around with gyprock and stuff… at least its all coming together…

Present from work!

Awesome! A basket and a shiraz! lovely!!!!!!!

Evening snack

Beautiful evening snack (BBQ was nice too, kangaroo, salad and tomato based sauce)
back to the snack, stuffed mega mushrooms!
Mixed quark, guacamole and mixed in with smoked turkey! Its was missing something red but I didnt have any tomato...

Traning

Shoulder side raises 10x5lbs*2 (wp)
10x10lbs, 10x10lbs, 10x10lbs, 10x10lbs
Barbell row 10x20kg (wp), 10x25, 10x30kg, 10x30kg, 10x30kg. (+5kg)
Incline dumbbell press 10x25lbs, 10x30lbs, 10x30lbs, 10x30lbs (+5lbs)
Ezy curl, 10xbar (wp) 10xbar+5kg, 10xbar+5kg, 10xbar+5kg, 10xbar+5kg
Tricep pressdown narrow grip. 10x15kg, 10x25kg, 10x30kg, 10x35kg, 10x35kg (+10kg)

Today's dinner will be a BBQ! mumma! I love BBQ! Mum sent some Christmas presents and they arrived today and in the packet (not wrapped) was an adorable Christmas teddy thats sitting on my tv at the moment! :) Lovely!!

SuperPump

New taste (yum) trocpical fruit punch - strange color LOL

18 December

Had a good sleep (although I’m still tired) headache gone, mood is up and I feel a lot better. Almost weekend and a short week to follow! I go on holiday the 24th and will be back the 5th. Pretty nice to have a week and a half off! Although it will be lots and lots of work on the house!

Izzy met her darling boyfriend this morning! Just as we went out for the walk she saw Dempsey, you should have heard her LOL she whimperwhined so pathetically and I just had to let her run. Me and Jackson stayed on the other side of the fence of the baseball field. Jackson don’t like Dempsey, maybe a bit of jealousy LOL Anyway, they (Iz and D) got a bit of a romp and everyone was happy.

Christmas dinner party tomorrow. Ive been requested to wear a black dress that I had at Sam’s wedding a while ago but I think it’s a bit dressy… I’m probably going with something a bit more low key… Plus we are only going there for dinner, neither BF or I want to go out after so it would be a bit odd… The dinner is at the Strathmore Hotel. I have never been there but looks nice and it’s a 4 course dinner and the menu looks fab!!! Will be a nice evening I think, they will have live band too.

Lovely lunch!

Sat outside and the weather is (was) perfect (it started raining when we got back) I had barramundi in sesame seed and vegetables and some bread. Lovely but simmering in oil LOL at least I don’t have to worry about the fat g today! It was very different having the fish crusted in the seeds but very nice, different ;) but nice! I can highly recommend that!
3 more hours to go tho, sooo tried! I have a feeling there will be some junk food tonight, got that feeling (normally comes around when I havent slept enough for some reason)

Farking tired

I went to bed @ 9.30-10 woke up at 11.30 and couldn’t get back to sleep. @ 2 I was hungry so I ate some pb sandwiches (yum) sort of dozed off @ 3 and woke up @ 5 again. Sooooooooooooo tired… and soo thirsty, have had cravings for Pepsi max all night. Now im having coke zero (it will have to do…)
Feel really shit… maybe I'm gettin sick

Still tired

even tho I've had my SP... training was good, increased in all exercises!

Squats, 10xbar*3 (wp)
10x30kg, 10x35kg, 10x35kg, 10x35kg (+5kg)
Leg lifts (had to do laying cause some dudes where hogging the thingo)
10x(massive)5lbs, 10x5lbs, 10x5lbs, 10x5lbs,
Deads 10xbar*2 (wp)
10x40kg, 10x45kg , 10x45kg, 10x45kg (+5) good, especially since the 10x40kg was really heavy last time and 45 wasnt as heavy as the 40 last time if that makes sense...
Weighted crunches. I did increase to 5kg but it didnt feel good, i dont like this exercise and next week ill do weighted rope crunches... 10x5kg, 10x5kg, 10x5kg, 10x5kg
Standing calf raises 10xNW (wp)
10x60kg, 10x60kg 10x60kg10x60kg (+10kg)

I have just had something beautiful :) cottage cheese, double pro chocolate and peanutbutter (didnt look very nice lol) but OMG that was yum!
Now I'm off to bed, I only managed to do 1 hour overtime (stuff it - its not worth it haha) 1 hour is good enough.. well see about tomorrow...

wp = warm up
sp = super pump
nw = no weight

Over it

Second day of overtime haha and im sooo over it. Getting up at 5 sux! Big Time… bah… its just to hard… and I cant not walk the dogs… I wonder how I did it when I was working in the city, then I had days like this all the time, for 8 months… hmmm well only about 2 and a half hour to go before I can head to the gym. Remembered my SP today! Yay (also means that I will be alert and awake late tonight) well at least I put in a few hours of overtime…

Tomorrow were having a company lunch (one of the girls are moving to Sydney and we are due for a team meeting) so we are heading to the Avoca hotel @ south road. Unfortunately most things are deep fried, bleeeh, I don’t get Australians (the general public, not everyone) love (well maybe that’s why they are pretty much the fattest people in the world) of deep fried this deep fried that. It just tastes the same.. crazy… I mean some people at work can eat a whole box of deep fried chips for lunch (???) talk about kicking yourself when your laying…

Sore today in my entire upper body! good soreness! happy with that!

Good session today!

Despite doing 2 hours of over time and forgetting my beloved super pump...

Standing military press, 10xbar*2 and then the pre weighted bar that i normally use was gone. So i had to fiddle around and make my own
Bar+10kg+2 heavy ends (?) a bit heavier than the 20kg bar i used last time...
5xthat*8
Seated row 10x40lbs, 5x90lbs*8 - 10lbs heavier!
Chins, 5, 5, 5, 5 with jump off, 5with jump then i had to swap to seated lats pulldown machine and do "chinsy" exercise 5x4plates*3
Dumbbell bench press, 10x20lbs*2, 5x30lbs*8

Now i have to look for some documents that my "new to be" insurance company wants. mullenuh!

awwwwh!

Awesome BF has learnt how to say jag alskar dig! Its sooo sweet and makes me all warm inside. He is soo lovely and I am very happy!

On Saturday we went to this cosy little hotel/pub in old Reynella (I cannot remember what it’s called, I wanted to get a picture for you) We have been there a couple of times and the food has always been fantastic. I had kangaroo and mash and they have a salad bar with one of the best vegetable bakes there is. BF had a rib eye steak with potatoes. There might have been some garlic bread as well ;) beautiful food.

Work is busy right now and we have approved overtime. I have decided to see if I can put in as much as I can (have gotten a fair few bills) so that I can have a bit of money for the renos. It will be early days (up @ 5 and home late!) I guess if I don’t feel up for it I can just not do it! But its only one week… This weekend we where going to set up the rest of the fence, we did put it up (read BF put it up) but it didn’t look good, the groves where wrong so we took it down and decided to do it slightly different.


Annoying people at work… so we are in a open office space, my desk is adjacent to 5 other people, I cant see them nor they me (doh) but there is this one person that keeps eating chips. Now normally that wouldn’t bother me, if you want to clog your arteries up with trans fat that is fine but if you do it with open mouth its quite annoying… im thinking maybe I should buy some carrots @ lunch and chew them with open mouth… or maybe some hard/crisp bread. (wish i had some WASA sport) *GAH* he does it all the time too…

One more thing that I did do on the weekend was lose my keys.. I went for a walk Saturday morning as usual, got home and !!!!!!!!! no keys! I realised since the screen doors where locked that I hadn’t locked my keys in the house… I had lost them somewhere… So… I jogged the entire walk backwards and didn’t find the key’s jumped my fence (well actually since we have put the new fence up, I broke into my neighbours backyard and jumped his fence to my backyard, he wasn’t home) then I broke some glasses whilst climbing in thru the kitchen window as I had left that one open a bit (good but bad)
At least I got a good cardio session out of it!

Honey butt is feeling crook!

Poor BF, not feeling well :( hoping he gets better soon! Lots of hugs and kisses!

I have modified today's training session sligtly since I'm trying to let my upper body catch up with my quads and add some butt i have swapped the Hack Squats with the Plie Squat (Squatting with wide stance pretty much)

Plie, 10xbar*3 (WP) 5x40kg*8
Hamstring curls, 10x10*2 (WP) 5x25, 5x30*7
Laying leg raises w dumbbell (hmmmmmmmm didn't really like them)
10 (WP) 5x8lbs*8
Seated calf raises - well it was taken so i had to do standing ones
10xnw (WP) 5x75kg*8


Have had a great day today! It has rained a lot, the most since last may (July-Aug is normally the wettest time) about 10mm Now I'm going to chill out in the couch (and not eat the timtams i bought for you guys back
home) and watch Madagaskar! :D

Downpour

Friday at the office, I’m sitting in my trackies, drinking bucket loads of tea and its raining cats and dogs outside! Its lovely and cosy! Just finishing off paperwork and chillin.

My last Christmas present just arrived and I’m all sorted (well sort of, have to go print some things out for grandma and grandpa but I’ll be doing that tomorrow. At least I don’t have to go to the shopping malls… that are insane! Me and rich have decided to skip the Chrissie pressies (we both need to save money for the trip)

Off to bed in a tick

Just reporting about training. It was a ute fest when i came to the gym, there is a tools shop beside the gym and they had a super special night and i think every builder wannabe was there.. crazy!
Seated side raises 10x5lbs*2, 10x8lbs*2, 10x10lbs*2
Bar rows, 10xbar, 10x25kg*4
Incline bench (dummbell because the bar was taken) 10x25lbs*4
Ezy curl, 10xbar, 10x13kg*4 (ez bar 7kg)
Triceps push down, narrow grip. 10x10kg, 10x25kg, 10x30kg*3
(added)
Reversed peck deck 10x5kg*4

Well, didnt really feel like an effective session, some things I could have gone a bit heavier but as its the first week I'm taking it easy. It does feel a bit strange training this way (its like your not training as hard for some reason, dont feel as exhausted in what I've trained)
I have a feeling I'm a bit high in protein today LOL ah well what else is new... Dinner today was grilled kangaroo, spinach, cucumber and tomato salad with guacamole! YUM (yes i was a bit low in fats, missed to put the avvo in the salad today hence the big chunk of guccka) (sorry for the shocking focus) BF finds it funny that I am taking photos of my food LOL

Sulty sally

Just have to tell you about Sulty Sally chippies! WOW 97%fat free and tastes great! Awesome crunchiness (yes got cravings right now) would be perfect for post workout haha (gotta love the bulk) not quite chips taste but my my my very very good! Me like!


YEEEEEEEEEEEEES I ate most of the bag yesterday.......

One of those days…………

Woke up, tired as, serves me right for cuddling with BF yesterday… went out with the dogs. (lovely walk, awesome weather) came home (late) got ready, had breakky and ran off. Almost at work I realised I had forgotten lunch, key’s to work, phone, purse… so I had to go home over lunch.. oh jolly! Finished the flushing of the wall yesterday :D very happy with it! Now all the rest to go haha. Well, better get back to work as I don’t have any lunch left…

(did I mention that I love my eggs for breakky)

Wednesday

Had a very nice morning walk with some incorporated SS jogging instead of the HIIT (testing my knee) and I didn’t feel a thing! Nice! Puppies got a bit tired I think tho, they both ran after me in the end, all puffed out HAHA

I had a shocking sleep. I was almost falling asleep, the dogs inside, all nice and quiet however quite windy. Just drifting peacefully and all of a sudden BANG CRASH just outside my wall. Freaked out and I had a minor heart attack. GOSH! And it was nothing???? I’m flabbergasted, unless my neighbour was darn quick and got out of sight (I didn’t see anything at all) I have no idea what caused the noise. So then of course I couldn’t fall asleep again.

(This morning - inspired by my beautiful sis's blog)

Lower body, light explosive

Nothing light about training this way LOL

Squat 10xbar*2, 10x30kg*4 (Super focus on form)
Leg lifts, 4x10lbs+6xno weigth*4 (OMG I almost died)
Deads 10xbar*2, 10x40kg*4 (this was heavy as, my lower back was screaming - never does deads and squats together)
Weighted crunches 2.5kgx10*4 (could have gone heavier)
Standing calf raises 10xno weight, 10x50kg*4

Good session even managed to make myself stretch after!

No renos today, just too lazy, plus got a fair bit of forms to fill out since im swapping income protection (gawd the papers one have to fill in) sign this sign that.. phew.. ah well this one sounds good and I'm covered up to the ripe age of 65 if i get sick.

2 weeks to Chrissy

I cant believe how quickly time flies, its almost 2009 and I’m almost 30. No Thea – I have told BF that he is not to conspire with you and arrange a party for me. Basta!!! :p The 19th we have a Christmas party dinner, it’s a restaurant in the northern parts of Adelaide and the menu looks awesome! A few houses are putting on a display of Christmas feeling, this one is on the way to BF from my house. Apparently there is a suburb that puts on a display in a week leading up to Christmas, bf and I are going there. Will be fun :D

I’m sore from training yesterday (I knew that was going to happen, I’m guilty of not doing enough explosive training) but the soreness is different and not as raw and painful as before (chest predominantly and that lasted for 3-4 days). Just that great slightly (aching pain) soreness that you get when you have worked out. It will be interesting to see how the leg session goes today since I my knee still bugs me and I don’t like doing both quad and hammy’s at the same time. I’m pretty amazed at my legs since I don’t like to train them haha

I was cleaning out stuff out of the house yesterday. Need to sort out what to throw away when moving and I might as well start and do it bit by bit (should have done another layer of plastering but didn’t want to) and Jackson got so excited and followed me in and out and in and out of the house. He is so funny, I don’t understand why I’m so interesting LOL

Lovely bf has been running around and getting quotes for me to rent my place out. He is such a sweetie and I am so appreciative of that. He went to this real-estate agent close to work and the lady wanted to come inspect the house (hehe read not the house him) she gave him a love heard sticky note with her name and number. He wasn’t very impressed. It’s a big complement and I can totally relate to her!


There is (ive been told) a bit of drama going on at the office (I miss all the fun) and jess had an argument with one of the boys and there has been yelling and carrying on here. I wasn’t in yet. Its such a silly thing, there is a new project and one of the boys wanted another guy to swap desk with jess for the project (a one week project mind you) and jess went to the boss and complained and the boss said, no your not moving. And the guy that wanted the move didn’t read the bosses email and that’s why he started yelling at her. Yes I work with people that are 12 years old HAHA I’m sorry but its such a silly thing, especially since the current configuration requires the guy who wanted the move to walk past 3 desks to get to the other guy. My my my…

First try of the new program

Well its different and I dont feel as exhausted as normal (might be able to go a bit heavier but I wanted to try first)

Bench 10xbar*2, 5x30kg*8
Seated row 10x40lbs, 5x80lbs*8
Chins (since the chin bars was taken I used the lats pulldown machine) 10x2plates, 5x4pl *8 ( a bit easier to do the explosive training this way)
Standing military press, 10xbar, 5x20kg*8

Bf looked a bit doubtful, he's all for the one body part a day (not half body twice a week) and he definitely dont like the fact that i get them from internet. He dont believe me that all forums arent like www.bodybuilding.com... phew... ah well its hard since he cant see for himself (kollo is in swedish)

And i have decided to not do the IF, i like my breakky to much! but as i said before, i learned a lot :) So no more macros since it wont be a problem getting the protein/carbs in. Ill start again if i dont gain enough or start losing.

Sunday morning

Progress so far (hopefully a bit of muscle with the fat ;) )

SuperPump

About one of my supps
The purpose of this study was to determine the effects of a multi-nutrient supplement (SuperPump 250™ [SP250]) on muscular strength, muscular endurance, and body composition during four weeks of intense resistance training.

Using a randomized, double-blind design, 30 healthy men (mean ± SD age, height, weight, % body fat: 25.7 ± 6.7 y, 178.0 ± 6.4 cm, 84.4 ± 10.7 kg, 18.9 ± 7.0%) were matched for age, resistance training history, daily caffeine intake, weekly meat consumption, bench press strength, bench press endurance, and percent body fat and then randomly assigned to ingest 2–3 scoops per day of SP250 or placebo for one month. Body composition (DEXA), muscular performance (1-RM bench press and repetitions to failure [RTF: 3 sets × baseline body weight, 60-sec rest between sets]), and clinical blood chemistries were measured at baseline and after four weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and follow a specific, progressive overload resistance training program (4-d/wk, upper body/lower body split) during the study. Data were analyzed via repeated-measures ANOVA and (where necessary) Fisher LSD post-hoc tests. Statistical significance was set a priori at p ≤ 0.05.

Significant between group differences over time were noted in: RTF (SP250: +28.2%; 29.1 ± 15.8 [wk 0] to 37.3.0 ± 20.0 reps [wk 4] vs. placebo: +12.0%; 29.1 ± 12.1 [wk 0] to 32.6 ± 12.1 reps [wk 4], P <>These preliminary data indicate that SP250 administration enhances gains in muscular performance and lean mass, and also leads to a small, but statistically significant reduction in body fat during four weeks of intense resistance training. Future studies should confirm these results and clarify the molecular mechanisms by which SP250 exerts the observed salutary effects.

Supported in part by a research grant from Gaspari Nutrition (Neptune, NJ). None of the authors has any conflict of interest.
Four weeks of supplementation with a multi-nutrient product increases lean mass and muscular performance in resistance trained men. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P17.

Busy weekend!

Got some bad news on Friday and it makes one appreciate life and those around us a bit more. Life is precious and we should treasure our loved ones around us. Not just try to rush life and enjoy every day, its to easy to let life and all those little things rush fly past without stopping and thinking.
My thoughts and well wishes goes out to my sister and her bf. It will be tough and if there is anything that I can do I would.

I have gotten a fair bit done this weekend, cleaned the backyard out, done the first layer of flushing on the new wall, been to Tessas for her birthday! Awesome cake! Awesome bbq! It was very nice (lovely weather and lovely people) and they have worked hard and the place looks great! I’m very impressed! I have taken some time off from the walking, cause I needed it (dog very unhappy) but my legs and body feels a lot fresher now! I am still not drinking the sweetener stuff, 5th day today! I’m happy with that. A bit tired today but its okay : )

Did my HIIT this morning, no dogs tripping me (Izzy did try to lick som poor old guys little white dog – she absolutely adores them) so now I have to go another route cause I think he got a bit flustered… but well see how we go…
Its still very chilli in the air (for mid December) but its very fresh and nice!

Friday arvo

I have been extremely lazy today and not gotten much done at work… looking forward to the weekend, going to Thea’s birthday party, just on the day, don’t feel like partying/drinking but will be good to go there and have some food and chat! Its been a while!

Other than that I will have to get some Christmas shopping done… should start sorting the wall out and the backyard needs some attention…


Hopefully I can convince the dear BF to go see a movie, would like to se the new bond one, apparently its good!


I’m still sore in my back from the deads (insane!) so ill go easy on the back today. And yeah, decided to do the 4 split below starting Monday! So excited! I have a feeling I have overloaded the CNS a bit much with the current schedule and hopefully this will make me improve more and not feel as fatigued in the end of the week.

All right – this is the new schedule that I will try (all of a sudden I might shorten the current one down to 5 weeks instead of 7 LOL keen to try this... )
Monday - Upper body, heavy maximal training
Bench press, 8 set, 5 reps @ 8RM
Seated row, 8 set, 5 reps @ 8RM
Chins, 8 set, 5 reps @ 8RM
Seated military press, 8 set, 5 reps @ 8RM
Rest: 60s.

Tuesday – Lower Body, light explosive training.
Squats, 4 set, 10 reps @ 12RM
Leg lift with dumbbel, 4 set, 10 reps @ 12RM
Deadlifts, 4 set, 10 reps @ 12RM
Crunches with weight, 4 set, 10 reps @ 12RM
Standing calf press, 4 set, 10 reps @ 12RM
rest 90s.

Thursday - Upper body, light explosive training:
Incline bench, 4 set, 10 reps @ 12RM
Standing bar row, 4 set, 10 reps @ 12RM
Seated shoulder side raises, 4 set, 10 reps @ 12RM
Ezy curl, 4 set, 10 reps @ 12RM
Triceps pushdowns, narrow grip, 4 set, 10 reps @ 12RM
Rest 90s.

Friday – Lower Body, heavy maximal training:
Hack Squat, 8 set, 5 reps @ 8RM
Hamstring curls, 8 set, 5 reps @ 8RM
Laying leg raises with dumbbell, 8 set, 5 reps @ 8RM
Seated calf press, 30s rest. 8 set, 5 reps @ 8RM
Rest 60s.

Quad day

Training was good! I focused a bit more on form and proper execution.

Quads
Squats 10xbar, 10xbar, 10xbar, 8x30kg, 8x30kg, 8x30kg,
8x40kg, 8x40kg, 8x40kg, 5x50kg, 5x50kg
Seated extension 6x15kg, 6x17.5kg, 6x17.5kg, 6x17.5kg (on each side)

Calf
Standing free raises, 12,12,12,10,10
Standing calf press, 8x75kg, 8x75kg, 8x75kg, 8x75kg.

Macros
Calories 2206
Fat 55g
Carbohydrate 221g
Protein 213g

I’ve managed to cut the sweetener out as well, feels good and I'm actually surprised how nice the tea is without sweetener! Now the weekend is arriving and that will be the hard part!
Its 9.15 and ill be heading for bed in about mmmmmmm 5 minutes! will be very very nice!

I'm playing with the idea of starting a 4 split half body training schedule... but I'm not sure... as it is now I'm constantly sore and i cannot imagine that doing each muscle group 2ce a week will make it better... I have another 2 weeks of the current schedule so there is still time to decide...

Lussebullar

Since I’m celebrating Christmas with the bf’s parents I was thinking I might make some traditional Swedish saffron buns to bring. Of course I have to do a trial run so that I’m sure they taste good and that it works with the ingredients that are available here!
I will try this recepie
Ingredients
50 gram butter
2,5 dl milk
0,5 packet yeast (alternatively use self raising flour)
0,5-1 pkt saffron
1 teaspoon cardamom
0,5 dl sugar
1 pinch salt
0,5 dl Quark
8 dl flour
1 egg
1 dl raisin
Melt the margarine in a pot, add the milk and let the fluid reach finger temperature. Put the yeast in a pot and add the fluid and stir to let the yeast dissolve. Add the rest of the fluid, the saffron, cardamom, sugar, salt, quark and most of the flour. Mix until not sticky.
let the dough be for 30 min.
Make lusse Katter!
let the lusse Katterna rest for another 30 min and then pensla (dunno what that is in English) with the egg and in the oven @ 225degrees!

IF - evaluation

I thought id give an evaluation of the intermittent fasting so far

Its quite interesting to try and one learns a bit more about oneself doing this.
Fasting 16 hours is a bit long and I can feel the cold, 14 hours works better for me.
It’s a bit of a problem eating a massive meal late since that brings a bit too much focus on the food and the quantity that you have to eat to make sure you get enough food in. Makes sense? and its not always great feeling having a massive tummy cause you have had to eat all that food later. I also think that my sleep might have been a bit affected by these meals and that’s why I’m so tired. Nuppi nuppi food preggo isn’t opti either HAHA
I’ve actually learned the differences between hunger and hunger and that makes it a success. (That was the primary thing I wanted)
The stress in having to eat often less is great! And I have learned that I will feel okay if I don’t eat every 3rd hour or less and that training works anyway.
I have found that I do love my breakkys tho, I miss not sitting down after the walk in the mornings and having my omelette. I also find it hard to get my vitamins in since I normally take them in the morning and now I tend to forget…
I still think that having a big meal after training is opti since it makes sense that this is when the body needs it.
But after the trial I don’t think ill continue with this but however I will probably eat bigger meals less often, more like a “normal” person LOL
ie breakky, lunch, pre workout, post workout, dinner and maybe a night snack… with the focus on the meals after workout but not as much as now.
(wow what a conclusion – I will eat like a normal person but still keep the macros appropriately)
I’m very aware that a week isn’t long enough to get a feel of the diet but these are my thoughts so far.

Anyway – I’m up at 58.5 kg now and I have about 3-4 to go! Good thing is that I can still have my pants, the ones I bought in the end of the diet, which would mean that I probably have gained muscle since they take less space than fat! YAY – that’s what we want!

Thunder

Right now we have a massive storm passing outside. The thunder is amazing and the rain is pouring! Jackson would be quite stressed right now and will give the fence a fair go I reckon… at least it feels like winter! Tonight I will sit inside and drink tea and have the doona in the couch and watch some silly DVD and go to bed early! Have to stay away from the BF’s house – he tends to rev me up LOL and then ill be dead tomorrow!

Everything is hurting

GAH! I’m so tired and worn out today… its insane! Cut the walk short… poor puppies. I have intense muscle soreness from training, I keep getting it and I’m flabbergasted since its not like I’m new to the game... apparently that’s not related to building muscle… bah… ill probably have to rearrange my sessions and start with hammy’s (the deads affect my back and doing back 2 days after isn’t that great) for today tho ill probably swap Fridays session with today’s…

Macros today

Please note that the macros aren't 100% (I guesstimate some things like broccoli, salads and stuff, the fats and the protein are fairly accurate)
Calories 2625 (hehe this is not really correct - had a midnight sandwich or two ah well they where YUMMY)
Fat 96g
Carbohydrate 165g
Protein 271g

No training today, the carbs are fruits and salad/sun dried tomato and whatever is in the cottage cheese. A bit sad, I'm a crunchy peanut butter person and they only had my natty pb in smooth... not as nice in the cc... maybe i can get some raw peanuts, run them in the mixer and put in the pb for crunchiness!

Now I'm going to do some painting and then off to the bf!
Adding some piccies from this mornings walk!

Music

Favourite song right now (me and Jess are swapping music) Jason Mraz “I’m yours” It such an adorable song! (got it yesterday) jess had some good ones, Pink (yeah I know thrashed on the radio) Duffy, kings of Leon, Leona Lewis amongst others! Awesome!
I burned a DVD for the car so now I can pop all the way home!


On the radio this morning they played the Swedish techno song that I spoke about before

Familjen - Det snurrar i min skalle
Web version 2007
Director: Johan Söderberg
Labels: Adrian recordings/HYBRIS/House of Tellé
Duration:03:51
LOl its so funny hearing it! Love the accent! Listen to it here

And breaking the fast at noon made the cold i was feeling pretty much go away, started feeling it around 11-11.30 :) yay me

Math – not my strong point...

I said before that I was going to do 16 hours fasting and 8 hours ”eating” window. Well… 15-22 is only 7 isn’t it… and when I started thinking about doing a 14 hour fast instead it dawned on me… lol since 13-22 is only 9 hours. I’m sure it doesn’t matter, some people does 18 hours but I’ve decided trying it mr leangains way.. so this week ill try the 14h/10h instead (since apparently that is better for women)… 12-22 and see what the difference are. Hopefully the issue with being cold will go away… hunger isn’t bad and I have learned (still am) a bit more what real hunger is and when my mind playing trix on me is. That’s what I wanted!

“As we’re on the subject, I’ll also mention that I’ve revamped the diet guidelines I use for my female clients. For example, the fasted phase is now 14 hours by default, not 16 hours which is the case for men. This has brought about much greater diet compliance and less negative symptoms among women. The rationale for changing the guidelines makes a lot of sense based on the amount of feedback I’ve been getting, as well as my research on the topic. It turns out that women have lower plasma glucose concentrations than men after the same time spent fasting. In practical terms, this means that women in general are more likely to get moody and hungry if they go too long without feeding, while men can go longer without experiencing any negative effects, and this is exactly what I’ve been seeing. Men can do 16 hours quite easily, not so with women; for them, 14 hours is the sweet spot.

I’ve also made some other dietary alterations that increased has diet compliance for women, but I think I’ll save that part for the book. For now, I’ll just say that moving towards an isocaloric approach, with a healthy dose of carbs from fruit, has worked very well. Thus, I believe the optimal diet on this regime will depend on gender, which makes logical sense if you look at the differences in substrate metabolism between the sexes.”

85kg deads!

Training today was good, even tho i didnt want to be there LOL

Deads 10xbar, 10xbar,
10x40kg, 8x60kg, 6x80kg,
4x85kg, 4x85kg, (OMG I almost died)
8x60kg, 6x60kg, 8x40kg
Seated hammy curls, 10x15kg, 10x25kg, 10x25kg,
10x25kg, 10x25kg.

Abs, cable crunches, 10x1plate, 10x1.1pl, 10x1.1pl,
10x1.1pl, 10x1.1pl.
Wave + hold *4

I think ill try to extend my eating to 13-22 or 13-21 instead of 15-22 see if i hold my heat better.
Macros
Calories 2314
Fat 44g
Carbohydrate 270g (haha now were talking!)
Protein 198g

4:52

Feeling very full still and I’ll be heading for gym in 10 min. Not good… my veins are popped too…. And I’m just sitting here… I’ve not done much at work either… Im a shocker… ah well whatdoyoudo… *buuuuuuuuuuurp*

fasting cut short

Today I broke my fast an hour early and with 2 big chicken wraps (chicken and cheese in a sandwich press) delish! Ive had some green beans on the side (just cause I love the crunchiness of it and cant have my beloved broccoli in public anymore)
Now I’m very full but that will (hopefully) sort itself out in time for gym, 2 hours!
I’m still cold during the last hours of fasting, i.e. the last 3… not sure if that’s so good.. but ill keep it up… I guess I could make the fast a bit shorter, mr leangains wrote somewhere that 14 hours are good for girls… That would mean I would start eating at 1 and finish at 22… worth a thought… at least the hunger recognition is getting better and I feel full when I’ve eaten….

Christmas is coming!

I have decorated my desk (since im not going to do anything at home – so atleast there is a little chrissy feeling to it all + work is cold and it’s a bit more christmasy feeling to it)

Jackson did the funniest thing this morning, we met 2 dogs that we know that work really well. 2 boys rather big ones. Izzy the wiggle bum started kissing them like crazy LOL and there was a lot of sniffing and frolicking around. The young one went to a bush and did some marking and Jackson went after and of course had to mark as well and staring the other dog around he started shuffling the dirt around like some dogs do when they’ve been to the toilet. LOL he never does that and he put so much dirt everywhere.

Managed to clean the house, do washing and cook for the week yesterday, well cook and cook, I grilled the chicken that I use for lunch and packed / froze it LOL woke up this morning, went for a walk got out of the house (forgot lunch) early and went food shopping HA lucky since I ran off without my food :/ Unbelievable since I was quite happy with myself cause I was so quick to leave… bah… at least I don’t have to cook lunch for tomorrow then…

Monday training session

Today wasn’t great, still tired from the weekend, didn’t sleep that much last night and I could definitely feel it… ah well…

Bench, 10xbar*3, 8x30kg, 6x60kg*3
Incline dumbbell, 6x18kg*3
Pinch, 12x2.5kg, 12x5kg*3

Shoulder side raises, 10x6.8kg*3, 10x5.45kg*3 (focus on form)
Upright row, 8x20kg*3

Rope push down, 10x1plate, 8x1.1plate, 6x1.2pl*3, 10x1plate
Dips machine, 8x25kg*3, 12x15kg.

Sooo full and still have another 500kcal to go… gotta love it ;)

Macros so far (havent decided what to have next, but probably something with peanutbutter)
Calories 1893
Fat 24g - need more but the pb will sort this out...
Carbohydrate 229g
Protein 182g - this is better -

Weekend recap!

Macros – dunno and don’t care ;) had a pizza on Saturday and chuppa chups YUM! Someone ate my chocolate LOL serves me right, note to one, if chocolate is to be uneaten do not leave at BF’s place! Haha Sunday! Maria and Sean came and helped me put the rest of the wall up! Or rather Sean put the wall up whilst Maria and I cheered on! Looks great! I have a 3 bedroom house! Whoot whoot! Exiting! Now all it needs is flushing and painting.

The IF worked over the weekend; however I was quite hungry on Sunday so I broke the fast at noon, no biggie, and it was a proper hunger and the right thing to do. Lunch today is a double sandwich with chicken, fetta cheese, sun dried tomato, cucumber and spinach! Great time saver (way to lazy yesterday to cook something proper) another week and a halfish to go of the evaluation.

Ive been playing with the idea of getting another tattoo. (only playing) I do like this one