Tag Archives: gym

Oct
26th
2016
Fitness Check #5

My body fat & muscle measured Okt 21st 2016 vs. Jan 29th 2016 (and Dec 2nd 2015):

  • body fat: 18,7% = 9,5kg
    (Jan 2016: 19,6% = 9,9 kg (-1,1 kg))
  • right leg fat: 2,7 kg (+0,1 kg)
    (Jan 2016: 2,6 kg (-0,2 kg))
  • right leg muscle: 6,4 kg (the same – I can hardly believe after all those squats)
    (Jan 2016: 6,4 kg (same))
  • left leg fat: 2,7 kg (+0,1 kg)
    (Jan 2016: 2,6 kg (-0,2 kg))
  • left leg muscle: 6,2 kg (same)
    (Jan 2016: 6,2 kg (+0,1 kg))
  • right arm fat: 0,4 kg (same)
    (Jan 2016: 0,4 kg (-0,1 kg))
  • right arm muscle: 1,9 kg (+0,1 kg)
    (Jan 2016: 1,8 kg (same))
  • left arm fat: 0,4 kg (same)
    (Jan 2016: 0,4 kg (-0,1 kg))
  • left arm muscle: 1,8 kg (same)
    (Jan 2016: 1,8 kg (+0,1 kg))
  • carcass fat: 3,3 kg (-0,5 kg)
    (Jan 2016: 3,8 kg (-0,7 kg))
  • carcass muscle: 22,9 kg (+ 0,7 kg)
    (Jan 2016: 22,2 kg (+0,2 kg))

My BMI at the moment is 19,8.

So, to sum up, I started with Power Endurance (Foundation) for a few weeks, then went on to Hypertrophy and switched between those two. In September 2016 I made 5-6 weeks of maximum strength (Firming) and now I’m back to Hypertrophy.

In ten months of going to the gym 2-3 times a week following changes happened:

  • my weight always stayed pretty much the same (it’s not my goal to lose, luckily)
  • I went from 21,4 % body fat to 18,7 %
  • I went from 1210 kcal a day to 1230 kcal a day
  • I went from 40,2 kg muscle to 41,3 kg muscle
  • I hardly gained muscle in my arms and legs
  • I gained almost 1kg of muscle in my back and abs
  • I lost 1,2 kg of fat in my back and abs

In those ten months I didn’t control my eating habits (too much sweets) and hardly made endurance. All in all I’m happy with the results, I didn’t try so hard (meaning, I go to the gym twice a week and not three times, I eat a lot, I hardly do endurance). I can’t imagine I didn’t gain muscles in my legs, not sure what to think about that result. And also my arms after all those biceps curls etc. I plan on going jogging more during my next Foundation phase.

What’s your main goal you’re doing sports?

Tags: , , , , , , , , , , ,


10monthsafterc-section
Feb
2nd
2016
10 months after my C-Section

How much do I weigh: 50,5 kg – stays pretty much the same
How much does Quinn weigh: around 8 kg
Belly size: Still eating too many sweets… I can’t stop either. My excuse is all the rough nights of not very much sleep 🙂 10monthsafterc-section Wow, it really seems like my belly doesn’t change at all. I have eight weeks strength-endurance behind me and am building muscle now for the next ten weeks. Let’s see if my belly changes in 8-12 weeks…

Sleep: Not that good. He used to come at 21:30, then 0:00 continuing about every two hours. I skipped one breastfeeding meal and he came every three hours the last week. Since about three nights he switches, once he comes after two hours, I feed him, then he sleeps three hours. Currently he’s in a phase where he’s wide awake in the middle of the night and it takes me 15-30 minutes to get him back to sleep. Today he woke up at 4:30 and we got up at 5:30 *sigh*.
Symptoms: Still have the yeast infection after every period since giving birth due to a lack of vaginal flora and about a week ago I made a 6-day therapy with uvulas.
Maternity clothes: Not anymore.
Miss anything: Still sleep at times
(Best) happenings:

  • Quinn makes peek-a-boo
  • I still breastfeed during the night
  • He eats with us while sitting in his highchair
  • He is sleeping in his own bed in his own room
  • Falling asleep works very well, I sing “you are my sunshine” and “I only want to be with you” while he’s in my arms, put him down after and he either plays a bit with his sheet or binky or is sleeping already
  • He started saying Mamamamama, sometimes only Mama
  • Once, in his lifetime of 10 months on this planet, he fell asleep on his belly
  • We visited a Baby-concert

Sports: I got a new trainings-plan for building muscles and had my second fitness check at the new gym.

Tags: , , , , , , , , , ,


Jan
31st
2016
Fitness Check #4

My plan for the next ten weeks:

  1. squats one-legged: 3 x 8-12
  2. barbell row: 3 x 8-12 x 10/10 kg
  3. flat dumbbell bench press: 3 x 8-12 x 7,5/7,5 kg
  4. lat pull: 3 x 8-12 x 30 kg
  5. dumbbells arnold press: 3 x 8-12 x 5/5 kg
  6. biceps curl: 3 x 8-12 x 5/5 kg
  7. crunches on ball, sitting: 3 x 15-20
  8. crunches with legs on ball: 3 x 8-12 kg
  9. max 30 minutes jogging on the treadmill or cross trainer

My body fat & muscle measured Jan 29th 2016 vs. Nov 30th 2015:

  • body fat: 9,9 kg (-1,1 kg)
  • right leg fat: 2,6 kg (-0,2 kg)
  • right leg muscle: 6,4 kg (same)
  • left leg fat: 2,6 kg (-0,2 kg)
  • left leg muscle: 6,2 kg (+0,1 kg)
  • right arm fat: 0,4 kg (-0,1 kg)
  • right arm muscle: 1,8 kg (same)
  • left arm fat: 0,4 kg (-0,1 kg)
  • left arm muscle: 1,8 kg (+0,1 kg)
  • carcass fat: 3,8 kg (-0,7 kg)
  • carcass muscle: 22,2 kg (+0,2 kg)

My BMI at the moment is 19,6.

I’m happy to see an improvement after doing strength-endurance. I hope I’ll build more muscle now but I’m very happy with the fat I lost in my carcass – bye-bye belly fat, it was nice having you but now I’m hoping to get rid of you.

In the last eight weeks I went to the gym 29 times and switched between strength-endurance and cardio.

Tags: , , , , , , , ,


Jan
7th
2016
Happy 2016!

To everyone out there, a wonderful, happy, healthy, content, relaxed, funny and amazing new year!

Our New Year’s Eve was very calm, the three of us stayed home, Quinn went to bed at around 19:00 and my boyfriend and I cooked meals out of the “Game of Thrones” cookbook. That was my Christmas present for him, as well as the “Game of Thrones” monopoly which we played to stay awake until midnight.

Having a little baby which wakes up every day at 6:00 o’clock sharp and keeps you busy during the day can be exhausting and normally we both fall asleep on the couch at around 21:30 :).

2015 was a very special and impressive year for me, for sure. I

I’m very excited to see what 2016 will turn out and all the fun times with Quinn and I’m nosy to see what he’ll learn for new things in 2016.

Tags: , , , , , , , , , , , , , , ,


Fitness Check #3
Jan
3rd
2016
Gym-Member again & Fitness Check #3

Fitness Check #3So, after our move out of the big city into a little one and after getting everything more or less settled, it was time for me to join a new gym.

I’ve been a member at my old gym for about 2,5 years, the last time I’ve been to it was in August 2015 and I joined the new one in beginning of December 2015. So that have been three months with no sports at all and I was really missing all the machines, lifting weights and the smell of sweat 🙂

My belly is still quite big, I’m not sure if it’s from the pregnancy or from the c-section or from the weight I put on while being pregnant.

My plan for the first eight weeks:

  1. 15-20 x 53kg leg press
  2. 15-20 x 30kg abductor
  3. 15-20 x 15kg row
  4. 15-20 x 15kg chest press
  5. 15-20 x “back sit-ups”
  6. 15-20 x 25kg carcass-turning
  7. 45 minutes jogging on the treadmill or cross trainer

It feels so good to go to the gym again, also if some of my gym pants are so tight. At least they fit.

Plus I had a Fitness Check which didn’t turn out bad at all.
It shows my

  • body fat 11,0 kg
  • right leg fat: 2,8 kg
  • right leg muscle: 6,4 kg
  • left leg fat: 2,8 kg
  • left leg muscle: 6,1 kg
  • right arm fat: 0,5 kg
  • right arm muscle: 1,8 kg
  • left arm fat: 0,5 kg
  • left arm muscle: 1,7 kg
  • carcass fat: 4,5 kg
  • carcass muscle: 22 kg

We’ll see how this all develops the next weeks and months.

My BMI at the moment is at 20.

I try to work out on Mondays, Fridays, Saturdays and Sundays, seeing my boyfriend can watch our son then. Unfortunately the gym doesn’t have a child care but till now it works out just fine without. Let’s see how things work out 🙂

Tags: , , , , , , ,


9monthsafterc-section
Dec
31st
2015
9 months after my C-Section

They say a pregnancy goes 9 months and it takes 9 months for the body to get back to normal. My belly is still there and I’m pretty sure it will take a couple of months at least to have a flatter belly.
I started working out again at 8 months after my pregnancy so I’ll keep posting about my belly and see how it turns out.

How far along: 9 monts after Quinn’s birth
How much do I weigh: 50,5 kg (+1,7 kg from my before pregnancy weight – my goal is to reach 50 kg)
How much does Quinn weigh: around 7,5 kg
Belly size: It looks pretty much the same like in the 4 months after my c-section post, maybe even a bit bigger. I haven’t been eating too well and I eat way too much sweets 🙁 9monthsafterc-section The middle photo shows very nicely that my belly muscles are still not completely together and how my belly is curved to the outside. I’d say I look about 16 weeks pregnant.

Sleep: Since about September, so when Quinn was around 5 months old, my (and his) sleep has gotten worse. He still sleeps in our bedroom and comes every 1 to 2 hours.
Symptoms: Sorry, but I want to post this for my records: a yeast infection after every period since giving birth due to a lack of vaginal flora. I told my gyn about that in December and now I have to take uvulas after every period to build up my flora and if that doesn’t help I have to take three uvulas against the yeast infection. Let’s see how long that lasts… You can still see my Linea nigra, too.
Maternity clothes: I sometimes still wear my smallest maternity jeans but mostly I wear my normal pants and tops.
Miss anything: Sleep at times
(Best) happenings: Wow, a lot has happened the last few months (my last post was 4 months after my c-section, I totally forgot all the others…

  • Quinn has six teeth, two below and four on the top
  • He gets mush at noon, in the afternoon and in the evening
  • I still breastfeed during the night and in the mornings
  • I have the feeling I’ll breastfeed forever, it seems Quinn doesn’t get enough!
  • Quinn’s room is pretty much done decorated
  • He broke the changing table while stomping with his legs 🙂
  • Quinn was sick once with fever and a cold, it took about three days for him to feel good again
  • We all had a stomach flu right before Christmas
  • Quinn started rolling around from belly to back and from back to belly at 7 months
  • He loves to take his binky and his on objects to make noise

Sports: I started lifting weights and doing strength cardio the beginning of December 2015.
My plan for the first eight weeks:

  1. 15-20 x 53kg leg press
  2. 15-20 x 30kg abductor
  3. 15-20 x 15kg row
  4. 15-20 x 15kg chest press
  5. 15-20 x “back sit-ups”
  6. 15-20 x 25kg carcass-turning
  7. 45 minutes jogging on the treadmill or cross trainer
Tags: , , , , , , , , , , , , , , ,