One week to go and I’m crapping myself!

Tired beyond belief this week, but thank fuck it’s only a four-day week this week, oh and next week!

The competition fear has also started to settle in. I really want to qualify for the finals, and after last Sunday’s epic pressing fail, I just don’t know whether it’s really feasible!

In terms of making weight, I’ve lost well over 1kg this week so hopefully I’ll have plenty of leeway for next week.

WOOHOO!! Only 400g to go!!

WOOHOO!! Only 400g to go!!

Anyway, here’s my last heavy week of training before the England’s Strong Women Championship qualifier!!

Monday 14th April

Monday morning: woke up feeling like it should be Friday morning. My eyes were so heavy!

Boo has nothing on me in the sleepy stakes this week!

Boo has nothing on me in the sleepy stakes this week!

My hips were also incredibly tight and sore. It’s really quite worrying to be honest and I need to start doing some stretching – and maybe some yoga – to work on the flexibility.

This old girl would run rings around me!!

This old girl would run rings around me!!

I was worried about squats so kept them fairly light, although I couldn’t allow myself to squat less than bodyweight, so I did one set at 65kg.  It was a short session…

Training Log
  • Squats:
    • 20kgx10, 10
    • 40kgx5
    • 50kgx5
    • 60kgx5, 5
    • 65kgx5
  • Dumbbell step ups (17″ step):
    • 15kgx10, 10, 10
  • Pull throughs:
    • 45kgx15
    • 50kgx15, 15
Food Diary
  • Breakfast
    • 40g steel cut oats with 200ml coconut milk, 15g raisins, cinnamon, whole egg, 1 egg white, honey
    • BCAAs, glutamine peptides, Yakault light
    • cup of tea with semi-skimmed milk
  • Snack
    • Options hot chocolate with a spoonful of coffee
    • apple
    • green tea
  • Lunch
    • chipotle-spiced chicken and sweet potato stew
    • liquorice and peppermint tea
  • Snack
    • 100g 0% fat Greek yoghurt, 10g chocolate whey protein powder, berries and chia seeds
    • cup of tea with semi-skimmed milk
  • Dinner
    • prawn stir-fry (no noodles or rice)
    • Skinny Cow mint choc chip ice crea,
  • Before bed
    • Options hot chocolate

 

Tuesday 15th April

Seriously, how is it only Tuesday? Too tired. Here’s stuff:

Training Log
  • Bench press:
    • 20kgx10
    • 30kgx5
    • 35kgx5
    • 40kgx5
    • 45kgx5
    • 47.5kgx3
  • Dips:
    • 10, 10, 10
  • Pull ups:
    • 5 (and 1 negative), 5, 5
  • Sprints – 30x20m sprints:
    • 2 single lengths
    • 1×2 lengths (40m)
    • 5×4 lengths (80m)
    • 2×2 lengths (40m)
  • 4 minute 12kg kettlebell swing Tabata:
    • 14 2-arm swings x4
    • 6 1-arm swings x4
Food Diary
  • Breakfast
    • 40g steel cut oats with 200ml coconut milk, 15g raisins, cinnamon, whole egg, 1 egg white, honey, mixed seeds
    • BCAAs, glutamine peptides, Yakault light
    • cup of tea with skimmed milk
  • Snack
    • Options hot chocolate with a spoonful of coffee
  • Lunch
    • Chicken cooked with chipotle sauce, spinach, broccoli, tomatoes, green beans, cashews
    • liquorice and peppermint tea
  • Snack
    • 100g 0% fat Greek yoghurt, 10g chocolate whey protein powder, berries
    • Options hot chocolate with a spoonful of coffee
    • pineapple coconut water
  • Dinner
    • 3 egg omelette with cottage cheese, ham, prunes, tomatoes, spinach, onion, broccoli and Moroccan spices
    • apple with chocolate peanut butter
    • liquorice and peppermint tea
  • Before bed
    • 2 squares dark chocolate

 

Wednesday 16th April

Other than walking, I did no exercise today. I had some leaving drinks to go to – which is only ever a diet coke so no empty calories to worry about.

Food Diary
  • Breakfast
    • 40g steel cut oats with 200ml coconut milk, 15g raisins, cinnamon, whole egg, 1 egg white, honey, mixed seeds
    • BCAAs, glutamine peptides, Yakault light
    • cup of tea with skimmed milk
  • Snack
    • coffee made with 1/2 skimmed milk, 1/2 water
  • Lunch
    • chicken, cashews, spinach, broccoli, green beans, tomatoes
    • raw carrots
    • liquorice and peppermint tea
  • Snack
    • 100g 0% fat Greek yoghurt with berries and 10g chocolate whey protein powder
    • Little Miracles green tea drink
    • diet coke
  • Dinner
    • Salmon with chilli and ginger sauce; mushroom and edamame stir fry
  • Before bed
    • liquorice and peppermint tea
    • 2 squares dark chocolate

 

Thursday 17th April

Last day at work this week! Woohoo! Work went so fucking slowly though. Please…I just need some rest!

I tried to do a bit of geeky reading before bed, but after a few pages, I had to crash. I was being dragged around Westfield in Shepherd’s Bush in the morning, so an early night probably wasn’t a bad idea.

Greek Myths geekery!

Greek Myths geekery!

My deadlifts are really pissing me off! 90kg and 95kg come off the floor beautifully. 100kg is ugly and my back rounds way too much. Tonight, I feel like giving up this strength stuff completely!

Training Log
  • Deadlifts:
    • 50kgx8
    • 60kgx5
    • 70kgx5
    • 80kgx5
    • 90kgx5
    • 100kgx3, 3 – these are not good! GAH!!
  • Bent-over barbell rows:
    • 50kgx8, 8, 8, 8
  • Lat pull downs (because I couldn’t face pull ups!!):
    • #6×10
    • #7×10, 10, 10, 10
  • Farmer’s holds:
    • 33kgx20 secs
    • 53kgx20 secs
    • 63kgx20 secs, 43 secs
Food Diary
  • Breakfast
    • 3 eggs scrambled with skimmed milk; toast with peanut butter
    • BCAAs, glutamine peptides, Yakault light
    • cup of tea with skimmed milk
  • Snack
    • apple and cinnamon tea
    • Options hot chocolate with a spoonful of coffee
  • Lunch
    • Sainsbury’s pomodorino tomato salad with garlic and herb chicken
    • raw carrots
    • apple with peanut butter
    • liquorice and oriental spice tea
  • Snack
    • 100g 0% fat Greek yoghurt, 10g chocolate whey protein powder, berries
    • Little Miracles green tea drink
  • Post-workout
    • MyProtein Recovery XS shake (RTS)
    • pineapple coconut water
  • Before bed
    • Maltesers hot chocolate made with hazelnut milk
    • MyProtein protein cookie

 

Friday 18th April

Weigh-in: 62.4kg! BOOM! Not too shabby. Just need to lose a little bit more, just to be on the safe side for next week.

The training buddies and I spent SIX HOURS (!!) at Westfield wandering around the shops. I got a few nice things, but a certain training buddy put my shopping to shame!

That six hours did include lunch at Cabana. Mmmm…spicy chicken!

Cabana super salad with spicy chicken. Low carb goodness...if you don't count the sweet potato fries!!

Cabana super salad with spicy chicken. Low carb goodness…if you don’t count the sweet potato fries!!

Oh, and the inevitable stop for frozen yoghurt.

Mmm...froyo!

Mmm…froyo!

I ended up having a cheat day which I certainly don’t deserve. I couldn’t stop shoving the sweet stuff in my face! Hey ho. I’ve got a week to make up for it…

Food Diary
  • Breakfast
    • 40g steel cut oats with 200ml coconut milk, 15g raisins, cinnamon, whole egg, 1 egg white, agave
    • glutamine peptides, Yakault light
    • Assam tea with skimmed milk
  • Snack
    • skinny caramel macchiato with sugar-free vanilla syrup
  • Lunch
    • Cabana super salad with spicy chicken
    • sweet potato fries
    • guacamole and 4 chips
    • berry drink
  • Snack
    • proper SNOG chocolate with nuts, seeds and strawberries
    • 2 Options hot chocolates
    • protein cookie
    • 5 mini Malteser bunnies
    • slice of wholemeal toast with lotus biscuit spread

 

To top the "accidental" cheat day off: 5 mini Malteser bunnies!! Oops!

To top the “accidental” cheat day off: 5 mini Malteser bunnies!! Oops!

Saturday 19th April

Weight: 63.1kg. Oops. Shouldn’t have had that cheat day! Oh well.

Couldn’t face Super-girl this morning – my hips are really quite unhappy and pushing a prowler etc. wouldn’t do me any good. I did some HIIT on the spin bike instead as my hips seem OK with that kind of motion.

Training Log
  • HIIT on the spin bike (fasted):
    • 5 minute warm up
    • 20x 30sec intervals at 32mph
    • 20x 30sec rest periods at 12mph
    • 5 minute stretch
Food Diary
  • Breakfast
    • 100g 0% fat Greek yoghurt, 10g whey protein powder, 40g Rude Health honey and nut granola, blueberries
    • glutamine peptides, Yakault light
    • Assam with skimmed milk
  • Snack
    • latte made with hazelnut milk
  • Lunch
    • 3 egg omelette with cottage cheese, ham, onion, tomatoes and broccoli
    • apple and tbsp peanut butter
    • pineapple coconut water
  • Snack
    • liquorice and cinnamon tea
    • Options hot chocolate
    • MyProtein protein cookie
  • Dinner
    • rump steak marinaded in chipotle, salad, low-fat citrus dressing, cashews, roasted butternut squash
    • natural frozen yoghurt with calorie-free chocolate and caramel syrups, 1 square orange and almond dark chocolate
  • Before bed
    • Options hot chocolate
    • 25g chocolate edamame
    • 3 salted caramel chocolates

 

Sunday 20th April

Wasn’t sure what to do today in terms of pressing: do I attempt max reps at 35kg again (after last week’s epic fail) or should I just do 30kg? I went for it and was rewarded with 8 reps!! WOOHOO! So pleased. Let’s hope I’m on this kind of form on Saturday!

Training Log
  • Log clean and press:
    • 30kgx5, 5
    • 32.5kgx5
    • 35kgx5
    • 35kgx8 – max reps in 60 seconds WOOHOO!!! PB!!!
    • 30kgx12 – max reps in 60 seconds
  • Band-resisted push press:
    • 20kgx10 (no bands)
    • 20kgx5
    • 25kgx5, 5
    • 27.5kgx4
  • Overhead lockouts:
    • 30kgx5, 5, 5

Of course, then there was breakfast. I went for something different again: smoked salmon and scrambled eggs. So yummy. I find eggs rancheros a bit too much sometimes, and I really couldn’t face it today. Plus, I’ve got weight to lose!!

Over breakfast, Anna convinced me to try competing in powerlifting in July. It looks like that might actually happen…

breakfast

Another breakfast that’s not eggs rancheros! Smoked salmon and scrambled eggs on sourdough toast

The first England’s qualifier took place in Southampton today and watching the videos on Facebook has scared the crap out of me! Why am I doing this to myself?!?!

Food Diary
  • Breakfast
    • 9 Bar
  • Lunch
    • smoked salmon and scrambled egg on sourdough toast
    • green tea
    • lotus biscuit
    • Drumstick
  • Snack
    • Options hot chocolate and espresso x2
    • pear
  • Dinner
    • sweet chilli chicken and cashew stir fry
    • natural frozen yoghurt with calorie-free chocolate and caramel syrups, and a Malteser bunny
  • Before bed
    • Options hot chocolate

 
So next week is a bit of a wind-down before the comp but I’ve got to ramp up the cardio in a last minute, desperate attempt at weight loss!

Enjoy your week. Hopefully I’ll be reporting good comp news next Sunday!

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