Onwards and upwards - target 2012...
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changed it up a little today - arms instead of back, as Ness visited the back Dr yesterday and got clunked into place, so thought we'd rest it for a day. <br />
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So top workout, felt like someone had tacked their legs onto my shoulders, but the mirrors still showed mighty mini me!<br />
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weight this morning 88.4. SO sponge had been squeezed somewhat!! So another couple of clean eating days and we'll see what happens.... -
well, trainer visit all good on Sunday, and scoff all good too for Sunday free day!!<br />
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Trainer, weight on her scales was 87.8 or something like that, and body fat percentage at 10, so all good on that front - weight where it needs to be. Better news though lean muscle mass increased by 2 kilos since end of comp season, should hope so, we have been going pretty hard at the gym, it is awesome training with a bit of meat on the bones and food in the belly!!<br />
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New eating plan too - daily calories remain the same, just different foods, so taking on board 2700 odd cals a day to fuel the machine. Plus whatever else sometimes sneaks in the side door...!!!<br />
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Ness at 17% BF and in wicked nick, only about three kilos above her competition weight, so looking strong and pretty classy at the moment! Me about 8 over comp weight.<br />
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Treat day, not too bad at all - Muesli for breakfast instead of whole grain rolled oats, so not much 'bad' there, but bloody niuce for a change that's for sure. The normal protein powder etc with it. Lunch a kebbab, and a cookie time afghan thrown in. Then a handful (good handful) of chocolate pretzels from the woolworths pick and mix bin, and for dinner eggs on toast, and 4 slices of toast with peanut butter and jam. Sin terms of treat / cheat day, it's pathetic now I look back at it. BUt was good to be able to eat 'whatever'! -
well, that leg workout kicked in overnight. Calves, glutes the main victims, quads are collateral damage. Hamstrings still in their bunkers, relatively unscathed, maybe just a little shell shock in sympathy with the rest of the leg muscles!<br />
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Today was a cardio day, but could not get into it, so did ten minutes bursts on treadmill, bike, rower, treadmill. <br />
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Then abs, and the day is done. -
Sounds like what I was gonna write Bart. Woke up and the legs were aching big time which meant todays cardio was a bit difficult. Did 15mins on the bike before 25mins HIIT on the crosstrainer and then abs as well. <br />
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Hobbling around the office now though. Quads and glutes for me too. -
shitm legs twice as bad today as yesterday, Quads full blown in the pain department, glutes and calves continue on their merry painful way, but ratcheted up a couple of notches.<br />
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Today was our first new shoulder workout - a cracker, 2 mega sets (triple set, but mega sounds better) a and a super set. felt like a puffer fish at the end of the workout. Loving having a few extra kilos on now, looking like a big arse bodybuilder at the gym, instead of the lean mean competing machine of a few short weeks ago! -
right, add back to the list of pain, legs now with festering infections from the knife wounds of two days ago, still difficult to walk, now feel bruised to touch! Back stiff from shrugs yesterday (think i found my limit, 180kg), and today's dead lifts, up to 150kg for 6 reps will have finished me off just nicely...
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heavy deadlifts yesterday and the calves today are sorererer even still. Today was cardio, so slammed out 25 minutes on the treadmill, preceded by 10 minutes on the bike and ten on the rower. Was good to be slamming those legs down and shaking up the muscles, felt a lot free-er afterwards.<br />
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Roll on Monday and chest, interspaced with spin class tomorrow morning! -
Hmmm, so much for wussy lunges. They're wrecking me. I have [I]never [/I]had a pump like todays in my quads, [I]ever[/I]. Heavy squats, and then the billion lunges. Makes the next set of heavy squats an adventure in itself. But superb pump, legs wrecked again. My calves were still sore this morning when tensing them before the workout. So seven days is not long enough recovery on this baby!!! Although I am sure the heavy deads on Friday would help on the non recovery of the calves.<br />
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But another great blast this morning, loving these leg workouts. -
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Shoulders today, and a blast once again, loving our current shoulder workout. K-nackered by the end. Shrugs, my eyes were far bigger than my muscles this morning. Loaded the bar up with 200kg, up 20 on last week. Bit off a bit more than I could chew, but felt good to be holding that much weight again! Shrugs were very small!! back to 180 next week! Traps sore as buggery now though, so still working them hard, but not enough range of motion for my liking!
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Do you do front squats at all? Had my first go at them yesterday, pretty cool. I can see how they'd be easier on the back. Mate reckons they are mint for your lower quad muscles. Didn't try to load any weight at first so I could get a handle on the motion.<br />
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That's some solid work on the shrugs. They are one exercise I really enjoy, just load em up!