Karryann's first ever journal

[asoe209]

Can it be watched online?

[funb]

@asoe there's tons on youtube, look for 'natural physique association' or npa physique/bodybuilding

[asoe209]

yeah will check that out, so i guess there is nothing streamed live then on the day. dont know if i can make it down there to watch the show in person.

[karryann]

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Can it be watched online?

no!
funb is right , loads on youtube, NPA or BNBF are the natural bodybuilding feds

[karryann]

This evening's training with my PT, training together, although she did tweak my technique a little!

Bench press
37.5kg 8,8,8,8 apparently I'm jumping it a little at the top(had no idea), I need to pause a little more

bench dips
30kg plates 10,10,10, to increase the intensity of these but with lower weight( so I don't need a spotter) I need to bend my knees a bit to angle the weight into my body
30kg, dropping to 15kg to bw to failure no idea of reps but totally failure was reached, fell into a heap on the floor,lol!

db french presses/ aka skullcrushers
6kg db 10 need to do the concentric phase more aggressively and hold the contraction
7kg db 10, too heavy
6kg db 10 last 2 reps a little ropey

db lat raises, long time since I did these
7kg 12,12,12,12 forgotten how much I prefer these to cable lat raises

Good session, feel a little bad that we were supposed to be training together, and she ended up coaching me a fair bit , but she said she didn't mind. She commented on how much depth I'd gained on my upper pecs and delts, and how easily I pumped up. She said she was looking forward to and excited to seeing me ripped, especially as I am already lean on my upper body , she doesn't think it will be too hard for me. Food still on track, calories very consistent, for 16 days they have been between 2216-2287, the only extras I've eaten are 2 small protein bars, everything else totally clean and on plan. I don't need to weigh in this Thursday, she wants to see how my body reacts with a change in macros, so she wants to give it the week to see what happens, if anything. So next weigh in on Monday. Seems strange eating more fat and less carbs, but it isn't difficult.

[rash797]

Excellent!

Does feel weird losing carbs and adding fats!

[karryann]

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Excellent!

Does feel weird losing carbs and adding fats!

It does feel strange, I've had to reduce my carbs by 25%(40% down to 30% of my total calories) and increase the fats, after losing so much weight, my head is a little confused by adding more fat to my diet, when trying to lose body fat. But I trust my trainer, so will go with what she asks. Lets see what happens

[karryann]

I overslept this morning, very rare for me , I think my lack of sleep is starting to catch up on me!

This morning's training-
Just doing the exercises I have missed off my plan this week, not following it exactly, although will cover everything plus a little more over the whole week.

Ab crunches with relaxed hip flexors-
17(got carried away), 10,10 no bad reps, yay!

Speed squats,6 x 12 reps, 1 min rest between sets I knew these were going to be a problem as my pelvis is very sore as I've slipped on the ice and landed on my butt too many times over the last few days!
plenty of warm up sets, pelvis already complaining
65kg 12,12 too heavy ,in a lot of pain
60kg 12,12,8 had to stop the pain was probably the worst, shouldn't have done any!

Bulgarian split squats
40kg(this is an extra 10kg) 10es, 10es,10es,10es Felt really good and strong, felt pukey!

Paused leg extensions
59kg 12,12,12 tough but good!

flat flyes
10kg db 12
12.5kg db 10, 8

Alternating seated db curls, paused reps
10kg 12es,12es,15es to failure, I really needed the 12.5kg db, but they were in use, aiming at 8ish reps

Not a bad session, shouldn't have attempted the squats with the amount of pain I'm in, but couldn't help myself! I think when things are as they are I should concentrate on Bulgarian split squats and use the leg press to finish off my quads ,so I still use a decent amount of weight, I'm out to build mass, and should do what it takes rather than being stubborn!
I've worked out all my meals for the week except for Saturday, not sure how I'm going to stick to my food plan as I'm going to be out of the house from 7.30am 'til approx 8pm, a lot of food to carry around. Have a feeling I will be eating chicken and broccoli fora few meals.... cold!

[asoe209]

not like you to over sleep K, your normally the 1st one to post in here in the morning...

hope your ok any ways.

[karryann]

You're right Asoe , it's not like me to over sleep. I made up for it last night, only 3.5 hours sleep...... too much thinking! I have a 'few' ED issues running round my head, I'm anxious about eating on Saturday( meal timings, and eating with strangers)

Anyway todays training-

Ab crunches with relaxed hip flexors, up from 10's to 15's
15,15,15 no bad reps, finally nailed these

side bends on hyper
10kg db 10es, 10es, 10es really slow eccentric phase

Speed DL 6x12 1min rest between sets
big warm up
working sets
75kg 12,12,12,12,12 form just starting to go on last 2 reps
70kg 12 form back where I like it

Good mornings, paused glute squeeze 4x 8-10
50kg 15 need more wt
60kg 10,10,15pushed to failure, love these

Bench dips- between 2 benches, with plates on my lap, slightly bent knees to angle weights into my body
45kg 8,8,8,9

superset, all paused reps, pause for 2 secs
tricep rope pushdown
20.5kg15,15,15
rear delt cable rows
36kg 12,12,12

Good session , helped calm my mind a little. Food still on track, calories, macros all spot on.

I've been slacking , I need to catch up on everyone's journals, Dealing with my ED demons has taken my mind into a bad place(no physical lapses), and I've not really been very chatty . I promise to catch up with everyone over the next week. Thanks to everyone who drops in here, you really help on dark days, much more than you realise.