Onwards and upwards - target 2012...
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If I told you, I would have to kill you. and basically it would only be effective if you were the same BW as me, trained the same as me, and well, were ME...!!<br />
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A good nutritionist is what you need so you can geed an eating plan made to suit you, your training and your lifestyle!! Fork out a few dollars and you'll be better off for it I am sure. -
I LOVE SQUATS. Up to 150 kilos today, then single leg extensions, hammy curls, stiff legged deadlifts and smith machine calf raises to finish the body off in a complete manner!!<br />
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I will though, have to lift my game if I want to keep in the picture with Ness. She pounding out at almost double her BW, so I';; have to get up to 180 odd kilos.... Could probably do a few reps at that weight at the moment if I didn't go so deep, but aim this off season is to keep my form and depth constant - so no matter what weight I squat, I am going to go to the normal depth. no bludging and cheating myself!!<br />
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Single leg extensions are pretty good too - I was having to stack a million dumbells on the extension machien to get enough weight, with single legs it's all good with just the weight stack, and there are a few spare plates still...<br />
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Hammy curls, almost at the end of the weight stack thing too, for the first time ever, all good.<br />
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Stiff legged deadlifts. Our legs are so whacked by the time we get to these they are the hardest that I have had to do for ages. used to be quite an easy 'stretching' exercise. now she's all hands on deck as the quads and calves come into play too!<br />
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Then the calf raises. Again with these I have always only really played at lifting weights, or not done them at all. Stacking on the weight now, and really feeling them.<br />
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So at the moment much more intense workouts than for a long time. Loving it. <br />
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Ness went and did a boxing class at the gym last night too, not my thing, so I threw in a cardio session - ten minutes cycle, 20 minute row and a 15 minute treadmill to finish, and then stretches. All good, 5374m on the rowing machine too, six second heart beat check at 17 - 170 odd beats per minute - at the end of the row. Forgot the pain that rowing can give you, and the head space you need to be in to just keep rowing through it, but the memories are flooding back! -
cardio today - treadmill walk and then a row. Into the 20 minute bursts at the moment, cranked out to 5387, that's pretty much maxed out for now - 14 metres or so more than Monday's row, and there ain't nothing left in the tank. So now it's just a matter of the fitness starting to get better. Next row target 5400, thank that'll be Sunday unless we do a spin session. SO will be two and sometimes three rows a week in the off season, really loving getting back on the concept 2. Might have to give the 2k a nudge, I'm picking I won't be sub 7 anymore, but will try really hard - last time I popped out a 2k I managed to sub 7 though, 6:59.something. fell off the rower!
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I've asked the wife for a decent set of scales for at home for my birthday Bart so I can do regular and consistent weigh-ins like you. Funny how it takes a while to come out of ya. I probably consume 2 litres or so whilst working out (maybe more?) and then at least 1 on the way home and then don't seem to need to start the relief until a good hour or 2 later and from then its every 15mins or so and I haven't even drunk a whole lot more!<br />
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Btw, fished with a guy yesterday whos big in to his power lifting. Runs Coast Barbell up on hibiscus coast. HUGE unit. Hes prob 6ft4 and about 145-150kg. Big bugger and eats like a horse. On 6000 calories a day and whilst out fishing he had 2 litres of flavoured milk, 1.5ltr coke, 3 cans of chicken, 2 protein bars, a shitload of water plus whatever else I didnt see go in. Obviously now low in the body fat but seems dam strong. Think said his combined lifts were about 700kg and I think that was in the suit so not raw. BEAST -
I am joining this group. I started exercising again, after the tummy went a little over the belt. Basically I dont want to look like a body-builder, just want to lose the excess fat, tone nicely. <br />
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I walk/jog 5km a day now. I work out with dumbbells and mix it with a bit of pilates to take some strain of my back. Exercises that I feel are working for me.<br />
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Problem comes in here: What to eat? I switched a few things, but the bad one is I still get that glass of Coke in home. Will read your stuff and check in here regularly.<br />
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Will also go check my lenght vs body weight vs Body Fat in the week. -
Welcome Allyphint - start a thread mate as its a good way of tracking your progress.<br />
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The old glass of coke....is that the high octane stuff or diet or coke zero? I use to be a heavy coke drinker and cut back to the diet one which I hardly ever drink now anyway but find the high octance stuff (as well as coke zero) way too sweet for my liking. Coke zero could be an easy transition for ya and I understand its not quite as bad for ya. -
yeah, coke zero or diet coke, all of a sudden your cup and a half of sugar that you get with each 1.5 of coke is gone. I still drink a ton of Zero in the off bodybuilding season, love it. Used to be a coke fiend too.<br />
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Just the little things like that help a lot - drink the diet drinks, eat the low fat versions etc, and bread is your enemy!<br />
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and welcome to the madhouse, good luck! -
6000 calories a day, fuck me sideways, that would be hard to eat! When I dabbled about heading in physique I was having to eat a whole chicken at lunchtime, along with a ton of rice and veg. Just couldn't do it!<br />
Today - shoulders/traps day. Loving the routine at the moment - thought I'd stop bludging on the shrugs and found that 160kg for six reps is not bludging. Bulging perhaps, eyeballs look like they'll be pinging into the mirror at any moment, but otherwise fine!! Shoulder injuries all feeling OK, just lurking under the surface though - at least it forces you to do everything with strict form! -
Hey Ally, yes, motivation is the one - but when the results start coming in that helps. And absurd as this sounds, so does this forum - is good to get the back slaps as you do good stuff!!<br />
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last piece of advice though, a visit to a decent nutritionist is a great help I reckon - then you KNOW what to eat and what not to eat. Our one tries to keep in the foods that you like, as we are all, after all human!! -
and back on the workout front - back today, fun day at the gym, everyone happy, boot campers away doing their thing and then back looking knackered afterwards, and the sad sack trainer still away, thakn fuck. You all know the one, glum face, looks like they'd rather be hanging by the neck than at the gym, but still there every day. We've got a chick like that at the gym, fucking horrible person. So she's away, and the gym just lifts!!<br />
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So backl - good workout, then shoulder re hab things, and bome for oats, protein powder, 3 egg whites and kiwifrut, how better to start your day!! -
Too dam right Bart. Awesome way to start the day and there is a great vibe around my gym now too. Everyones really positive and this cracking weather helps too.<br />
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Had a go at one of the personal trainers today - had set up a station for one of their clients doing a circuit that involved one of them half swiss ball type things being setup in the squat rack and the safety bars up at shoulder height with their towel hung over it. Fuk knows what they were doing but after waiting 15mins without it being used for it to come free I moved it all and got in to squats. Mid set the PT came over to me and asked why I had moved it all.....naturally i finished my set (had to slip that in) and then gave him a few words. Didnt ruin my positivity though! Kicked on from it. -
good on you, I hate that sort of shit - and that is the sort of shit this chick does - will be tripple setting stuff and on a piece of equipment once every five minutes. I just move in and use it now, fuck her. "Oh, I thought you were finished here FIVE FUCKING MINUTES ago you weird freak, the last time you used the bench"...!
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So the wife decided she will join me on the 5km walk at least once a week.<br />
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Food - switched to whole-grain/whole wheat low GI bread. Had the last Coke on Tuesday or Wednesday...had to finish what was in the house. lol.<br />
Switched to Coke Zero. Although trying to get as much water though.<br />
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Will start my thread on Monday. Ciao! -
[quote name='BartMan']good on you, I hate that sort of shit - and that is the sort of shit this chick does - will be tripple setting stuff and on a piece of equipment once every five minutes. I just move in and use it now, fuck her. "Oh, I thought you were finished here FIVE FUCKING MINUTES ago you weird freak, the last time you used the bench"...![/QUOTE]<br />
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I know how that feels, especially when there is limited equipment. I'ld much rather people hog a machine or a piece of equipment for 20mins and once they're done you know that its free for who ever to use. -
or just jump in and work in with them - most gym goers understand the etiquette of the gym!<br />
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ally - another option on the zero is watering it down! I sometimes mix third / two thirds water / zero. Still tastes good and gives you tha coke taste, just not so sweet and 'thick'!!<br />
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back on weights - arms today, into gym early, got workout almost finished by opening time (handy to have keys!), so were just finishing as the punters arrived. So no waiting for machines this morning, sweeet!! Good arm pumps too, love doing arms by themselves at the moment! -
Spent Sunday being a farmer - fencing - maybe a 100 metre sretch on the side of a hill and spraying a fuck off big paddock's prickles as we (hmmm, me) get a paddock ready for Vanessa's foal and mum. SO two hours wandering around spraying, and a good 6 hours pulling and ramming posts etc. Buggered by the end of the day!<br />
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Yesterday chest, and today a spin class for cardio, Ness took it for instructor who was away, so tomorrow becomes leg day.<br />
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Bad weekend for eating, tons of junk as I pretended to be a farmer, and Saturday at work when i pretended to not care!! Weight Monday morning 89.7, this morning 89. We visit trainer this week, will be interesting to see what my BF% is! Will weigh in every day to keep my clean eating motivation going!!<br />
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hopefully will be about 87 when we hit trainer on Sunday. -
87.8 this morning.<br />
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Legs day today. Reached my limits too - 160kg squats. Was down to my 2 reps, and couldn't get too full depth squats. Only a couple of inches off, but still not full. So did an extra one to make up for it. Don't know what we'll be doing next week for legs, but know I can get 4 full squats at 150.<br />
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Theeen leg extensions, hammy curls, stiff legged deads (murder after hammering those early exercises), and to finish smith machine calf raises. <br />
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Legs are now officially empty.
