Tag: workout

Dream Team Challenge – Day 1

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Today, we as a team, #teamjlmbt or #jadesdreamteam started our 30 day challenge.  It’s not just about fitness or just about eating healthy, it’s abour a full body transformation and cleanse.

To keep me accountable, I did say I would post up what I ate.. The good with the bad..

Breakfast – Pro-Oats (oats, milk, water, protein powder)
Mid morning snack – Cashew caramel protein bar
Lunch – Rye sandwich with chicken, avocado, lettuce and beetroot
Afternoon snack – 2 pieces 70% dark chocolate, chocolate protein shake and 1/2 mug of coffee
Before gym – Pre-work Power and Eshot
Post-workout – Post-work Recover and 1 scoop protein powder
Dinner – Steak and salad with orange & balsamic dressing
After dinner – Lemon Chobani yoghurt

That seems like a lot of food however, I am actually still hungry.  I absolutely demolished my workout tonight.  I was feeling alright going into it besides the ongoing headache.  It did take me a while to get into the right mindset during my fitness test but I got there.

Today’s daily task for the dream team was to go for a run and post a selfie photo and/or your time.  There was a great response from those dedicated to the 30 day challenge.  There was no set limits on how long you had to run for or how far you travelled – criteria just said run. In my fitness test tonight I had a 1km run as quickly as I could manage. My previous effort was 5.13 which isn’t too shabby for me.  I’ve been training pretty hard this last month so I definitely knew I could beat that time.  I did come in at 4.46 this time round.  Couldn’t be more happy to cut almost half a minute off my time.  Sub 4.30 is looking great for the end of 30 days.

After the fitness test, I had a Chest, Triceps & Shoulders PT session with Jade. Got some pretty decent PB’s.  Bench pressed with 15kg dumbbells for multiple sets  which I was really happy about.

I am absolutely knackered now and I’m almost falling asleep typing this.  Tomorrow brings another day, another task, another challenge and more opportunities to get better.

#Conquer
C. xx

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Pre 30 Day Challenge Post.

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Tomorrow brings around a 30 Day Spring challenge I will be completing with Jade Lee Mind Body Transformations.

Let’s back track a couple of steps.  I’m posting again.  For how long? Who knows… Hopefully this full 30 day challenge to start with.  I always say it… I miss posting and writing and I miss leaving all my worries on this virtual diary. I miss you guys. Life just gets in the way and sometimes it takes a while for you to find your way back.

ANYHOO!

30 Day Fitness & Health Challenge

I’m only 1 week off finishing my 16 week challenge and that has been a struggle over the last 6 weeks.  I’ve had a number of things go on and I’m almost off the wagon but I’m much more in front that behind, which is a positive.  Tomorrow will help jump start me for the next 16 week challenge.

Why am I posting a pre-challenge post? Jade was asking all the participants in the challenge tonight, what are our goals and what are we putting in place right now that will help achieve our first 7 day goal?

My goals for this 30 days are:
Build more lean muscle in my upper body and maintain my lower body
Execute 5 unassisted pullups
Execute 20 knuckle/toe pushups in a row

What am I doing to make sure I achieve my first 7 day goal? What is my first mini goal? Do I have a 7 day goal? Not yet but I have until tomorrow to work it out.  I have the long term ones worked out. To make sure I’m on track for all my goals is get my nutrition right.  No deviating off the meal plan. Stick to the meal plan! REPEAT; stick to the meal plan! That is going to be my struggle but I will do it.  It’s only 30 days.  That can be my 7 day goal.  The last thing I am going to do is make myself accountable by posting on here with my daily task that Jade has assigned for the day and what I ate all day.  I don’t want to let myself down but I think I get more disappointed when I let others down.

Tomorrow is my fitness test and weigh/measure/photos.  Those will be a little scary but numbers are just numbers.  They don’t always take into account muscle or beauty or strength.

Don’t forget to follow me on instagram @candicelancaster for more challenge updates, fitness posts and every day life fun!

La Love,
C.

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Post-Workout Post!

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Hey Friends!
How are you?
What have you been doing?
Where is all the fun at?

Following my weekly post workout video on Instagram (@candicelancaster – go follow me!), tonight I had my weekly PT session with Jade and like all the others, it was full on and tough going.

We have been focusing majorly on my upper body; back, arms, shoulders and chest. Being a footballer player, all the strength I have comes from my legs and I had weedy little chicken arms.  Ladies and gents, let me tell you, that has changed.

We have been raising the bar (Literally! See what I did there?) in my training and it’s paying off ten fold.

Tonight’s workout was no different.  Here is it.  (Disclaimer: I did not take notice of what each weight said so I’ll just be posting the exercises and sets we did of each.  Jade remembers what I’ve used in the past and knows my limits and where to push them or let them lie as they are.  All my sets have 1 minute rest between them and we are looking at a suitable weight where my muscles do fatigue by the end of each set.)

WARM UP
10 minute walk – wasn’t feeling the run today so just did a reasonable paced walk

SESSION
Assisted pullups – narrow under grip – 4 sets @ 8-12 reps each
1 jogging lap around the gym as a rest
Assisted pullups – wide over grip – 4 sets @ 8-12 reps each

Lat pull down – narrow under grip – 4 sets @ 8-12 reps each

DB bent over row  – 4 sets @ 8-12 reps each
1 minute skipping – 4 sets

Bicep curl machine – 3 sets @ 8-12 reps each

Hammer to bicep curls – 3 sets @ 8-12 reps
BB bicep curl – 3 sets @ 8-12 reps

Seated BB shoulder press – 3 sets @ 8-12 reps
Seated DB side raises – 3 sets @ 8-12 reps

At this point, I told Jade that I was about to throw up and I’m done. Finito. Finished. #Seeyoubye! I then stretched and has my post workout shake as both of those are vital to my recovery.

I’m wrecked.  I can feel it in my lats, back and shoulders already.  Tomorrow morning is not going to be fun when I have to wash my hair in the shower. I’ve really enjoyed (and will continue to enjoy, I’m sure) my new program and training routine. I’m almost 30 days into it and when I hit that 30 days, it has already been hinted that we will be kicking it up another notch. I CANNOT WAIT! 😀

Look out #wineglassarms and #rippedabs.

La Love,
C. xx

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Standard #TeamJKBT Workout

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Today I smashed out an upper body workout with JK Body Transformations.

We have been working on a lot of upper body workouts in my PT sessions at the moment because I haven’t been able to train too leg dominated due to my hip injury.

Today’s workout went something like this.

WARM UP – Self Guided
(Due to my hip, I am taking it easy with runnning still and this is why my speed and time is not too fast/long)

5 min walk @ 5.0kmh
4.5 min run @ 8.5kmh
30 sec walk @ 5.5kmh
4.5 min run @ 8.5kmh
30 sec walk @ 5.5kmh

Glute activation lunges – 1 set x 10 reps each leg
Glute activation all 4’s leg raise – 1 set x 10 reps each leg
Jumping switch lunge – 10 reps
Glute activation all 4’s leg raise – 1 set x 10 reps each leg
Jumping switch lunge – 10 reps

WORKOUT – PT

Small Circuit
TRX Single arm row – 3 sets x 10 reps each arm
TRX Round the worlds – 3 sets x 10 reps each direction
Laying seated face down glute/leg raises – 3 sets x 10 reps

Paired Exercise
Tricep dips using assisted machine – 3 sets x 10 reps @ 100lbs
Overhead press using smith machine – 3 sets x 10 reps @ 1 set x 20kg (bar only), 2 sets x 29kg (4.5kg plates)

Paired Exercise
DB Double front raise – 2 sets x 12 reps @ 3kg
DB Single front raise – 2 sets x 12 reps @ 3kg

Small Circuit
DB Double front raise – 2 sets x 12 reps @ 3kg
DB Single front raise – 2 sets x 12 reps @ 3kg
DB Romboid fly – 2 sets x 12 reps @ 3kg
Face Pull – 2 sets x 12 reps @60lbs

Small Circuit
Wide grip pull down (overgrip) – 3 sets x 12 reps @ 40lbs
Narrow grip pull down (undergrip) – 3 sets x 8 reps @ 70lbs
Straight arm pull down (overgrip) – 3 sets x 10 reps @ 60lbs

STRETCH

Foam Roller – Glutes, hamstrings, quads, ITB
Stretch – Glutes, hamstrings, chest, arms, shoulders

liftbrah

Fair to say that I was completed exhausted after this and hopefully my muscles are not too sore in the couple of days post workout.

I LOVE training with Jade and I’m pretty sure she LOVES smashing me.  We have this love/love partnership.  There is no hate.  I’m there to workout and she is there to push me and help me achieve the results I want.  Those results include #wineglassarms! These are arms where your bicep is nice and defined and can be noticed when holding a nice chilled glass of wine at functions. 😛 She gives me an exercise and I just do it.  I don’t argue and say I can’t do that.  I just try.  If she says, how’s that weight?  I tell her the truth.  If I think I can lift more, I say so.  If I think its the right weight in order to keep my form, then I say so.  I’m not there to lift prove anything or out lift another person.  I’m there to lift to improve myself.

My back and upper body have come a long way in the last few months.  Upper body strength is not something I have had or needed, being a football player.  Leg strength and stamina is all I needed.  I’m pretty happy with how I am tracking along.  One of many goals this year is to achieve 5 non-assisted pull ups. I’ve still got 8 months to work on it, so it will be achieved.

We will be working on a lot more upper body and I have been reintroducing legs now, after a lot of physio done on my glutes to make those stronger and my workouts less hip flexor dependent.

Now being signed up as a full fledged member of Stryve Gym, I am looking forward to exploring more of their equipment and smashing out more workouts. I’ve also been posting a few postworkout videos on Instagram so make sure you follow me on there as well, @candicelancaster.

#conquer

La Love,
C. xx