Jane's blog

- TRAIN HARD - EAT WELL - SMILE LOTS - GET ENOUGH SLEEP - THINK BIG - BE POSITIVE - LOVE LOTS - LIVE LIFE -

Thursday, December 21, 2006

my body!!!!

Just when you think your body cant ache anymore.....it can ;)

Last night my legs hard some serious DOMS! I tried to stretch them a little but really was to tired (and a little lazy Lol). I had a protein shake right before bed and another serve of L-glutamine.
Woke up during the night to go to the loo from drinking to much liquid before bed and man was it hard to get my leg moving! ouch!!
This morning they felt better so I got up at 5.30am and hit the gym. Shouders was my session for today..

did training alittle different :
shoulder press 1x15 - 7.5kg dbs
" " 1x12 -10kg dbs
" " 1x8 - 12.5kg dbs
" " 1x8 - 12.5kg dbs
" " 1x12 - 10kg dbs
" " 1x15 - 7.5kg dbs got an awesome pump!!
then did lateral raise 6reps followed straight away by front raise 6 reps - used the 5kg dbs for this and did 3 sets.
then onto rear delts, kneeing on the floor (back knee on floor, front foot on ground) infront of the cables I did 3x12 - 60kg plate loaded...pulled back into my rear delts with a hold...it got them alright :)
I finished off with some shrugs 3x15 - 60kg
Was a really good session, very happy indeed!

Now this is where the fun starts...I decided yesterday that I would do a body attack class after weights to see what it was like.... well all I can say is it was bloody hard!!!! LOL.
I know you need fitness for this type of training and since I have been just doing weights and cardio walking/ jogging / interval stuff on the ovals and hills outdoors this class really challenged me!

Especially after shoulders :-/ but the challenge is on and I am going to do the class agian next week and see what different fitness I get from it (and results for the body!!).

I think I will get to the gym earlier next time so I atleast have 20mins before the class to relax after weights..instead of today I had 5mins in which I had a protein shake, no stretching..not a good thing for the tummy jumping around with protein shake in there ;)

Sooo what else......ummm nutrition is great...I have that nice line either side of your abs showing (me likes that very muchly).
Half day tomorrow as I have a hair appointment, gotta look good for xmas day and Im sure my Mum will be taking many photos!!
Im going to just get a trim, as my hair is getting quiet long now and I like it this way and also get my blonde foils freshened up!! well gotta get rid of the re-grow!

work is not to busy as most people are away now.

ohhh something funny, my legs are so sore that everyone at work is cacking at my inability to walk like a normal person LOL! and hearing me say 'ouch' everytime I have to get up!! hehehe

well have a fabulous, wonderful, smiling day everyone!!!!!

its funny how a simple smile can make your day turn into a wonderful day!!

Wednesday, December 20, 2006

tis almost Christmas!!

Yippeee its almost Christmas!! I finished off a few little pressies today at lunch, man the shops are so full with people getting their last minute things!

In Canberra they have opened a new part to the Canberra centre and I must say its very good! (and about time) There are so many shops now for me to spend my money in LOL!!
Especially shoe shops *drools* shoes are my most fav thing to buy!! I have approx. 150 pairs :-D its funny having that many as when ever I buy a new outfit its like none of them go, so off I go and buy new shoes! hehe

Its also much cooler at the moment here, which although I love the hotter weather it is nice for a cool change. The last 2 days its been cooler and my doggy in the afternoons seems much happier with it as normally in the heat he struggles! poor pup! Ive been walking him now (on the hotter days) by the lake and we let him off and he jumps right into the water..he just loves it!!

So training this morning, I did back and biceps! this is how it went
narrow grip lat pulldown 3x15 25k
wide as I could hold on the bar lat pulldown 3x12 22.5kg
bent over row (single arm) 3x12 15kg db
My lats are really starting to come out!

seated incline bicep curl (alternation arms) 3x20 (10 each arm) 7.5kg db
bar bicep curl 2x10 17.5kg bar and 1x10 20kg bar
alternating bicep curl 2x12 10kg db and last set did a drop set 1x12 10kg db, 1x20 7.5kg db and 1x15 5kg db!
My arms and back are totally smashed now!! YAY :-D

after weights I felt sore but good so I got on the treadmill and did 20mins flat out running! then I was done!

chest is still sore from Mondays big chest session and my legs are sore today all over from yesterdays legs session....so I think I have trained as hard as I can!!
Its funny at work when I have been sitting for a while and go to get up and my body just aches!!! But I do love it!!

tomorrow is shoulders and then Im going to do a body attack classt...should be interesting as I havent done any classes for years! Im more of a weights girl and cardio outdoors (walking doggy or jogging).
My flatmate is coming with me, it will be fun and a laugh Im sure ;-)

well thats me for today, have a Wonderful afternoon/evening with what ever you are doing :-)

stay happy!





Tuesday, December 19, 2006

Hello! I hope everyone had a wonderful weekend!
I had my work team drinks on Friday afternoon, it was held at a nice cocktail/lounge bar here in the ACT. Was very nice indeedie! There are so many parties on this time of the year, I love it. Just being out and all the happy faces around the place :)

So my training is just going off at the moment :-D Im loving it and still seeing some awesome results, especially with my strength!Yesterday I trained chest and triceps and this time when I did bench press I used the 17.5kg dbs again but this time got 2 sets of 7 reps out!!! I trained with my bf and he spotted me and was really impressed with my lift. I also think having him there pushed me that little bit harder!
As I finished my last rep I heard one of his mates ask him what he had been feeding me LOL! Totally cracked me up!
Man o man is my chest sore today from it!!!Bring it on I say!!!!
So I had legs this morning and now all of my body is feeling it. I squated 75kg today 3x8, nice and slow and controlled!

Ive also been walking every afternoon around a lake near my place, with bf and my dog. Its so nice walking near the water!!

Sooo looking forward to this weekend! Going to my parents place for a few days in Wollongong and will definitely be getting to the beach! Will be awesome spending some time with my family :)

well have a fantastic day all, smile and be happy! xo



Tuesday, December 12, 2006

Hey hey!!

hello all.
well yesterday I got some horrible 24hr bug! it totally knocked me out. I woke up yesterday and felt good so I went to the gym and did a super chest workout, and yes I used those 17.5kg dbs again! YEahh!

So after the gym I went to work and as I was having my oats my stomach felt awful...(next bit gross) I had to up and run to the loo as I knew my breakfast wasnt going to stay in my stomach.
I came back to my desk and my boss commented on how white I looked, she sent me home. So I drive home with massive stomach pains and just as I get home I had to do the bolt to the toilet again...after I had pretty much thrown up my whole stomach lining I went and passed out on the lounge.
I was there for about 3hours in and out of sleep and was sooo dizzy!

After a while I came good and ate some good ol' vegemite on toast and a protein shake which made me feel much better!!
In bed by 9am last night and slept through to 6am! Lucky I woke up feeling great!! I wonder if it was a virus or something...what ever it was it was not nice!!

So this morning I went to the gym (cause I felt so good) and did a smasher of a session :D
got up to 75kg for my squats today (3x8).

Feeling pretty tired this afternoon and ill be looking forward to another early night.

We also decorated my work bay today and its FAB!! we are having a 'best xmas bay' comp at work...I think we are in the running :)

well take care and train hard my friends...and as always keep on smiling :D

jane xo

Thursday, December 07, 2006

How good am I :-D

I know that sounds totally pompus but seriously Im killing it in the gym.

Todays session - chest and shoulders (usually do chest at the start of the week but missed a session)

bench press
2x15 - 10kg dbs
2x8 - 12.5kg dbs
2x8 - 15kg dbs
then finally I thought Im lifting the 15kg dbs on my own now and can get 8 out pretty easy...so I grabbed the 17.5 kg dbs. Yes they did feel very heavy!!!!
I asked a guy in my gym (who trains with great form) to spot me. He said no worries and saw what I was about to lift. He goes 'did you want me to load them into your hands for you'?
Im like I really want to give it a shot myself and do all the lifting., he's cool with this.

So I sit there with the 17.5kg's in my hands...nervous....slowly lay back and push! The guy only guilded my hands to make sure I did fall out....BAM! 3 reps out, then the last 2 reps I needed alittle help.

I was so happy I jumped up all excited!! The guy was also very impressed and said good on me for doing another PB!!!
So Im a happy camper today, very excited about my strength gains :)

Just remember if you keep at anything then sooner or later things will start to change!

My goal is to get to the 20kg dbs for bench but ill give the 17.5kg dbs a few weeks to get use to them first.

Yay have an excellent day all!!

jane xoxo

Tuesday, December 05, 2006

Bring it ON!

Thats right...more PB's for me!!!

did legs today besides all of my exercises, these ones really stand out :-D
Squats 55kg - 3x20
squats 72.5kg - 2x8
deadlifts 55kg - 3x8

yeah yeah!! So happy with todays session!