Onwards and upwards - target 2012...
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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. -
jeeezzz, my body must be a sponge! Last night had a couple of gin and Tonics, and maybe 150g of scroggin mix from pix and mix bins. Otherwise a good normal day eating clean. Weight this morning 89.7. SO 1.9 UP from yesterday, this must be what you call yoyo dieting!!<br />
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Anyway, the tale of the scale aside, great workout this morning, shoulders screwed, loving this current workout - hope our new one next week is as good!! I expect it will be, Dazza has not yet come out with a bad one! -
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.
