Saturday 20th January 2018

Today was a training day, plus an 11hr shift at the end of a low 'sleep' week. Meaning on average Amy didn't get a lot of sleep! 

Current weight - 67.2kg 

I'm actually really proud looking back at the week seeing how I didn't sleep well but pretty much did everything as per normal. It's the days when you feel tiered or less motivated that make the bigger impacts as its those day where you could so easily derail progress. I managed to pretty much stick to everything 100% and still do really well. 

#girldidgood :) <3 

Training day programme:

Single arm row, plate loaded machine
Weighted pull ups
Lat pull down, narrow neutral grip to mid body
Pec flyes - changed to Watson handles press ups
Flat DB Press
Standing cable face pull into banded face pulls
Calfs on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio (20 mins)

Training day calories:

7.30am Oats, chia, egg whites & ketchup

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

5pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

8pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Keep your head down and do what you do best x x x 

Friday 19th January 2018

Today was a training day, Deadlifts. However this was like the 5th day or so I was unable to get a lot of sleep. I woke up at 3am and couldn't get back to sleep at all. It's been a lot like that this week so I'm hoping next week my body has sorted itself out. 

I'll be ordering some ZMA asap. 

I trained in the afternoon/evening however by the time it came to training (after being awake since 3am) I wasn't at all feeling energetic so did a little different workout and just tried to get something done. I think overall that that would have been good enough. I did enjoy the workout for what it was, I would obviously had preferred to have had more energy but it won't get to me too greatly. Everyone's allowed a tiered day. I'm not competing for a show but doing a shoot, and I still have quite a while till it happens, so no rush <3 

Beautiful day overall and am very content.

Training:
Deadlifts 1x5@147.5 2x3@150
BB RDL's 2x12-14@110kg
Pendulum squat 2x15
Lying leg curl 2x15
Leg extension 2x15

Training day calories & food:
1,900

Training day menu:
8am Oats, chia, egg whites & ketchup
11amChicken, sweet potato, carrot, spinach, coconut oil

1.45pm Chicken, rice, broccoli, tomato, coconut oil **forgot to put cooked rice in box in the morning so missed this.


3pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

8.30pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

11pm Greek yoghurt 0%, whey, dark chocolate - didn't have this

As long as you try your best, that's all you need to do 

x x x

Thursday 18th January 2018

Today was a rest day, currently all I have to do on rest days are 45 min stints on the cross trainer. However Dan has agreed before I can do spin which I really enjoy. My manager and close friend Cormac takes them and he always has great music and vibes in his classes. 

Exercise IS and CAN BE enjoyable. Being in shape can be a very very fun thing, find friends to do it with, find healthy foods you actually really enjoy eating. Put the effort in to making these changes and feel comfortable in what you wear, energetic in day to day life and infact confident/sexy with who you are! 

Feeling much leaner than I did 2 weeks ago, weight is currently 67.2kg and 18 days ago it was 71.7kg so for me that's a beautiful drop. Very motivated as always to keep going and see this through. (4.5kg drop = 9.9lb)

Strength is still on the rise too. More so than it ever has been. <3 

The only down side is a trouble with sleep I'm having currently and I know why that is, too much electronics before bed. It's my own fault and I'll try over the next week or so to make sure I don't ruin any progress by staying up too late. It's purely because I wake up early and therefore when I go to bed late it doesn't help a naturally early riser. 

Rest day calories:

(1,500)

7am Oats, chia, egg whites & ketchup

10am Chicken, sweet potato, carrot, spinach, coconut oil

2pm Beef mince, new baby potato, asparagus, red pepper and tomato

5pm Chicken, rice, broccoli, tomato, coconut oil

8pm Greek yoghurt 0%, whey, dark chocolate

Be empowered x x x

Wednesday 17th January 2018

So today was a training day (+day off, see girly outfit above :) ), I had the morning to myself to catch up with work, then I trained myself in the afternoon. I always without a hesitation prefer to train in off peak times. It's January and the gym is still rammed in the evening. I may train slightly later in the day in a few months time when it gets closer to the summer and there's less people but for now where my workouts are going really well, I'll always choose freedom of equipment than a social atmosphere. I train for a reason and it will always be that way. 

Really seeing some beautiful progression in physique recently. Even though energy levels have been a little off, it's not stopped me in the slightest.

Training session:

Seated BB shoulder press 
(Managed 6 decent reps @ 52.5kg today!)
Seated DB lateral raise
Single arm incl lying lat raise
Rear delt flys
Exaggerated Pec fly
BB Bench Press
Calf raises
Hanging Leg raises
Ab crunches
Plank
Cardio

Training day menu:
7.30am Oats, chia, egg whites & ketchup

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

5pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

8pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Keep pushing on x x x

Tuesday 16th January 2018

Oh my gosh, what a tiresome day. 3hrs max sleep last night, probably due to caffeine and not going to bed at a good time. NEED to get sleep in order. I'm sure I'll want to make bad decisions while tired and we really don't want that. 

Today I managed to get my session in early as soon as I had the time to, before letting tiredness set in too heavily. The session was amazing and better than last week even though I was extra tired. One consequence in the session from lack of sleep was that  I felt I had to hold back emotions a lot and just keep going. 

Squat session:

Narrow foot position Leg press 
BB Back squat
Leg extension
DB RDL's
Seated Leg curl
Glute Ham Raise
Weighted Dips - PB of 8 reps @ 48kg!!!!! 
Skull crushers
Hanging leg raises
Ab crunches
Plank
Cardio 20 mins

Training day Calories:

4.30am Oats, chia, egg whites & ketchup

7.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

1.30pm Post workout Mint tea at starbucks with a friend, a punnet of Raspberries & a prawn salad - all which fitted into my macros. After no sleep and being exhuasted this was the only minor change I made.

4.30pm Chicken, rice, broccoli, tomato, coconut oil

7.30pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Now to sleep for a week x x x

Monday 15th January 2018

Today I was due to train back, and had a client at 6am, so I decided to have my pre-workout digest during her session and get it done straight after. This way I could not rush the session and shower at home. When I choose to train before a shift I always end up missing or rushing something and it's also nice not to have an extra bag to carry into work with all my shower things. 

Back Workout:

Training exercises consisted of:
Various Rep ranges used, all to as much failure as possible :) 
Standing plate loaded machine rows
T-Bar Row
Thick Grip Watson Bar row
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Calf press on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio

Weights throughout the whole process have been increasing each week, I haven't stalled or lost strength at all. Really pleased how I'm getting leaner and stronger at the same time. win/win situation all round :) 

Food intake (training day calories as usual)

5.45am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

9pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

12pm Oats, chia, egg whites & ketchup

Then started work for another 8hrs :)

3.30pm Chicken, rice, broccoli, tomato, coconut oil

6pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Sunday 14th January 2018

Today was a rest day, really content with how the plan is going so far. Energy since Friday has taken a sudden surge upwards and I'm feeling really good about the next few months and the progress I'm going to make. 

I've also had the weekend off so it felt really nice to not be rushed off my feet. 

Current Physique: 67.9kg

I did a 5 mile dog walk in the morning and I also completed my 45 mins of Interval training in the gym later in the day. 

Rest day calories:

8am Oats, chia, egg whites & ketchup
11am Chicken, sweet potato, carrot, spinach, coconut oil

3pm Beef mince, new baby potato, asparagus, red pepper and tomato

6.30pm Chicken, rice, broccoli, tomato, coconut oil

8pm Greek yoghurt 0%, whey, dark chocolate

Keep up the great work guys x x x