Now or never: Taking it to the next level



  • I've been coasting for a while now, not really having any clear goals and training regularly but not giving it everything. That was until I was totally schooled the other day by a former Canadian bodybuilding champ.....who also happened to be a rather small female. Anyway, just the few exercises she insisted I do blew me apart and I want some more of that. I want to see what I can really acheive.

    For the first time in my life I've got myself a PT (same woman, I insisted on that) and while my new life starts on Monday I've already started the diet. Its not too bad (no more pasta and yogurt sigh) but I'm not much of a cook so it will be more of an organisational challenge than anything else. The cheat meals on the weekend are also a welcome addition.

    The PT has described the training routine as torture which makes me nervous but amped at the same time. At the risk of sounding too kinky, I like the good type of pain.

    I've never kept a training log so I thought TSF is as good a place as any to do it. The program will be for six weeks and I'm extremely excited about what the end result will be.

    Onward into the breach........



  • Good luck! Sounds like you are in for a fun time.

    Post what you end up doing with your diet, I hate cooking so I'm always on the lookout for good ideas to improve the diet that take little effort.



  • Personally I'm not much into mixing pasta and yoghurt, must be an acquired taste. Good luck on the workouts, and post your beginning weight-and weight updates every week (day!). Remember, you can always push yourself harder and if you're consistent you are sure to make good changes.

    Also, egg whites are the perfect snack meal, easy to microwave and healthy. Just add a bit of salt.



  • Cheers fellas.

    Just got a rude shock. Was just going to go to the gym for a light session today but the PT clocked me and decided to start the program right away. And to start off we went straight to.....farking crossfit!!! I ran 16km a few weeks back but that was nothing on this. It looks so much easier on youtube . Those burpies right after the box jumps are the worst. God knows what awaits me next week.

    Kirwan: I've only got the outline of the diet so far but will post it in full when I get it on Sunday. Theres some interesting stuff like celery with peanutbutter (organic of course). I also have to get some plant enzymes (whatever the hell they are).



  • RS welcome to the club. You will find great information from all the guys in this forum and also (at least I my case) great inspiration as well.



  • Burpees are a cccccccccccccccccccccccuuuuuuuuuuuuuuuuuuuuuunnnnnnnnnnnnnnnnnnt of an exercise. Did some this morning ( wow, talk about being old and responsible ) before making my sons toast. I've been doing em three days a week for a few weeks and they are awesome for conditioning and fitness. Fuck going for a run, those'll kill ya in such a shorter period of time.



  • First “official day” and being legs I thought it might be the easiest. How absolutely retarded of me to think that.

    Am walking like bloody Steady Eddie right now. Started off with a fast 11 degree incline on the treadmill for about 5 minutes and then went on to squats, lunges, extensions and something else I forget the name of. I’m certainly getting my money’s worth from this crazy little Hitler.

    Can’t wait to see whats in store on the morrow......



  • Diet is also up. Nothing special really:

    Oatmeal+ honey + vitamin C drink
    Crispbread with peanutbutter
    Chicken/steak/fish + rice/sweet potatoes+ broccoli
    Celery + peanutbutter
    Chicken/turkey/fish + veggies
    Protein shake before bed

    Losts of water and certain vitamins/energy drinks are also included. Cheat meal on weekends. Could be worse.



  • Good stuff mate.

    Love celery and peanut butter - goes so well together.

    Watch the sugar content in those energy drinks though, some can be pretty horrific!



  • [quote name='JK' timestamp='1350413752' post='317972']
    Good stuff mate.

    Love celery and peanut butter - goes so well together.

    Watch the sugar content in those energy drinks though, some can be pretty horrific!
    [/quote]

    Cheers. Yeah it aint bad.

    Energy drinks only really before and during workout. They certainly arent recommended for those who dont train. They're also apparently murder on the teeth.



  • Legs sore as hell this morning but I managed to hobble to the gym.

    Shoulders and calves today. Absolutely ripped apart. Calves on fire now and I bet the shoulders will follow tommorrow.

    No let up however. Crossfit on Wednesday....

    Not sure how that will be possible considering I can barely walk at the moment.

    I hate it but I love it 🙂



  • Legs and lower Ã¥rse on fire today. Even a slight tap from my angry 4 year old was agony. Am walking like Edward Norten in American History X when he was done over by the nazis in the showers.

    Cross fit and abs today.

    Crossfit was

    50 kettlebell swings
    15 body raises (lying down on back with rope thingy)
    10 pushups
    100 stepups (50 for each leg)
    25 reps on skiing machine (simulates the arm motion used by xcountry skiers)

    X 3

    This was farking agony. The step-ups in particular are hell on earth.

    The little shedevil didn’t let up though and my abs are now destroyed as well.

    A damn good workout all round but I don’t think its possible to do crossfit alone. Far too tempting to pull the pin. I often look forward to lifting weights or having a jog but I will never look forward to that.



  • Chest and biceps today.

    This was a phenomenal workout. Guns and boobs well hammered.

    Really wish I'd got myself a PT years back. In fact I'm absolutely kicking myself. There are so many little things that I didnt know which have been so much help.

    Ah well. Better late than never....



  • Bit of catch up here.

    Friday: Back + triceps

    Really good workout. I havent done deadlifts for years and it was great to get proper schooling on the right technique etc. Really stupid of me for avoiding this. Triceps included skullcrushers which I have also purposely avoided but have to acknowledge the effectiveness of. Bit risky without a spotter though.

    All in all a great first week and finished much stronger than I started. Learnt heaps and apart from the crossfit can't wait for next week.



  • Saturday: Cheat meal.

    Lunch was a bit delayed so was farking starving when I set to it. Came home and smashed some beef nachos and coconut ice cream. Unfortunately was following the AB game at the same time and the food turned to ashes in my mouth as the game came to an end. Felt a bit weird afterwards. Not sure if that was the junk food or the week catching up with me.

    Was back to diet on Sunday which included tuna steaks for dinner. Damn those things are nice.

    Back to it on Monday. Bring it!!!!



  • [quote name='Rancid Schnitzel' timestamp='1350844184' post='319455']
    Bit of catch up here.

    Friday: Back + triceps

    Really good workout. I havent done deadlifts for years and it was great to get proper schooling on the right technique etc. Really stupid of me for avoiding this. Triceps included skullcrushers which I have also purposely avoided but have to acknowledge the effectiveness of. Bit risky without a spotter though.

    All in all a great first week and finished much stronger than I started. Learnt heaps and apart from the crossfit can't wait for next week.
    [/quote]

    Deadlifts truly are the king of exercises....well either them or Burpees depending on my mood.



  • [quote name='MN5' timestamp='1350856288' post='319496']
    Deadlifts truly are the king of exercises....well either them or Burpees depending on my mood.
    [/quote]

    Burpees are evil eeeeevvvviiilll I tells you.Deadlifts are great though.



  • Back to legs today and have hit an unfortunate snag. Seems like my hammy hasnt healed properly since last week and I was seriously hindered today. Being the fool I am I have no doubt made it worse. We'll see how I pull up tommorrow.

    Its a shame because I was really fired up for the squats and lunges today. I can see now why people love to train legs. Good to also see that my form etc is fine without my Personal Torturer.

    Despite the restraints the legs still feel like jelly so they at least got a decent workout.



  • Shoulders and calves.

    Back to PT today because I want to concentrate on the shoulders. Tough but awesome as usual.

    Havent been too keen on shrugs in the past due to rotator cuff issues (seeing a pattern here, I have been a pussy), but smashed them today.

    Thigh still sore so was careful with calves but they still copped a fair hammering.

    My arch nemisis crossfit tommorrow....



  • Noice bro, noice!

    What did you PT have you doing for shoulders. Aside from shrugs I'm a fan of standing/seated barbell press and arnie dumbbell presses (seated, arms rotate as you push up).

    lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!!



  • [quote name='Rancid Schnitzel' timestamp='1350903363' post='319688']
    Burpees are evil eeeeevvvviiilll I tells you.Deadlifts are great though.
    [/quote]

    Yeah dude, I don't start work again til November and home alone with my youngest son, Burpees are on the menu, NO excuses for not doing em much as I am trying to find some



  • shurgs - the rotation at the top that many seen to do is the killer for injuries. I have always been told to just go straight up and down, try and hit your ears with your shoulders!



  • [quote name='Paekakboyz' timestamp='1351021235' post='320085']
    Noice bro, noice!

    What did you PT have you doing for shoulders. Aside from shrugs I'm a fan of standing/seated barbell press and arnie dumbbell presses (seated, arms rotate as you push up).

    lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!!
    [/quote]

    That wasn't the nationals, they are coming up in Auckland, that was a regional comp. I have plenty of company sipping on the kool aid



  • Whoa that was just regionals!!? fark there must be more of you than I thought!!



  • [quote name='Paekakboyz' timestamp='1351021235' post='320085']
    Noice bro, noice!

    What did you PT have you doing for shoulders. Aside from shrugs I'm a fan of standing/seated barbell press and arnie dumbbell presses (seated, arms rotate as you push up).

    lol crossfit, did you see the article on the news last night? it was about the nationals. Looked BRUTAL!!
    [/quote]

    Plenty of shrugs and shoulder presses. Here is the shoulder and calves day:

    [b][u]Shoulders and calves [/u][/b]
    Seated shoulder press [b]3 sets of 15-25 then 1 set of 6-8[/b]
    Front alt dealt raise [b]1 set of 15 each side then 3 sets of 6-8 each side[/b]
    Side dealt raises [b]3 sets of 25-50[/b]
    Front lean chair Rear dealt raise [b]1 set of 15-25 the 3 sets of 6-8[/b]
    Seated shoulder press [b]1 set of 15-25[/b]
    Shoulder shrug on Smith machine [b]1 set of 15-25 then 2 sets of 6-8 then 1 set of just bar for 50[/b]
    Smith machine calf raises [b]1 set of 30 then 2 sets of 6-8 then 1 set of 15-25[/b]
    Seated calf raise (machine) [b]3 sets of 15-25[/b]
    Leg press calf [b]3 sets of 25-30 the 10, 10, 10 (inner, outer, normal)[/b]
    Seated shoulder presses [b]1 set of 25-50[/b]

    Am feeling it today. Those "inner, outer, normal" things for calves are particularly brutal.

    Crossfit in about an hour. I am genuinely scared, however my PT scares me more.....



  • Crossfit today. Not nearly as bad as last time. Had to cut out some leg stuff which obviously made it a bit easier but still tough.

    I think I've also drunk the coolaide. This is some good shit.



  • I'm always watching Crossfit clips that pop up on FB for ideas, I try to do 1 Crossfit workout a week, at least 1 run and then 2 weight workouts.



  • [quote name='Rancid Schnitzel' timestamp='1351111840' post='320366']
    Crossfit today. Not nearly as bad as last time. Had to cut out some leg stuff which obviously made it a bit easier but still tough.

    I think I've also drunk the coolaide. This is some good shit.
    [/quote]

    Two tips that helped me improve with Crossfit;

    1. Don't bother to try and get your breath back during the WOD, you won't and can recover at the end. Just take three good breaths and get stuck in again
    2. Don't stop moving. Even if you fall off the bar, get set and go again, don't walk away from the weights or the bar, etc

    Basically, the higher you can keep the intensity up the more gains you get from it.

    Oh, and the most important thing is to record your results. I use http://beyondthewhiteboard.com but a notebook is just as good. When your motivation is dipping, it's great to see your improvement in what you lift, how fast you can run, and the work you can get done.



  • [quote name='Kirwan' timestamp='1351117464' post='320399']
    Two tips that helped me improve with Crossfit;

    1. Don't bother to try and get your breath back during the WOD, you won't and can recover at the end. Just take three good breaths and get stuck in again
    2. Don't stop moving. Even if you fall off the bar, get set and go again, don't walk away from the weights or the bar, etc

    Basically, the higher you can keep the intensity up the more gains you get from it.

    Oh, and the most important thing is to record your results. I use [url="http://beyondthewhiteboard.com"]http://beyondthewhiteboard.com[/url] but a notebook is just as good. When your motivation is dipping, it's great to see your improvement in what you lift, how fast you can run, and the work you can get done.
    [/quote]

    Thats some very sound advice. Yep, theres no point in taking a breather, It just makes it worse. I'm now over the shock phase so I think I might start enjoying these if thats possible. How many of these do you do a week btw?



  • Thursday: Chest and biceps

    This was pretty epic. A really awesome workout. Problem was that gym was completely empty (I was literally the only person there) so had no one to spot me on bench press. But other than that I'm really happy with this program.

    Went swimming in the evening while the lad had lessons which certainly did the trick. When I move down under next year will definately do more of that. Perfect after a hard tin pushing session.



  • Back and triceps

    Another great session. Could have perhaps used a little help (and a mirror) with the deadlifts but otherwise everything ok.

    One part includes 50 x 3 bent over rows with 30 second inbetween. That is a killer.

    2 weeks down. 4 to go.

    Cheat meal tommorrow. Yummy. Think I'll smash a pizza with nachos.



  • NOOOOOOOOOOOOOOO. Not CHEAT, TREAT.

    Treat meal.

    Treat.

    TREAT.

    that is all



  • [quote name='BartMan' timestamp='1351476437' post='321361']
    NOOOOOOOOOOOOOOO. Not CHEAT, TREAT.

    Treat meal.

    Treat.

    TREAT.

    that is all
    [/quote]

    Sorry my bad.

    I certainly made the most of my TREAT meal on Saturday. Had a lamb curry together with a packet of doritos. For dessert I had two chocchip cookies with coconut icecream. I felt ok in the guts afterwards but like lastweek I felt kind of lightheaded. Ate clean for dinner but gee I could have done with another chea.. treat 🙂

    All this effort is working though. The abs are more visible than they've ever been and there is more definition all round. I was in good shape before but you can clearly see the difference when you take it up a notch in terms of the training and more importantly the diet. Not sure if I could do it without the cheaty treat meal though.



  • that is why you have the [color=#ff0000][size=5][u][i][b]TREAT[/b][/i][/u][/size][/color] meal. Also to give your body a calorie overload so it does not thing that it is entering 'famine mode', and thus try and retain fat for the lean times ahead. The calorie load also gets the metabolism up and running again. Only bad thing is when you start having the treats more than once a week, and thus they do become cheats, and then you're fucked...!!



  • [quote name='Rancid Schnitzel' timestamp='1351498012' post='321437']
    Sorry my bad.

    I certainly made the most of my TREAT meal on Saturday. Had a lamb curry together with a packet of doritos. For dessert I had two chocchip cookies with coconut icecream. I felt ok in the guts afterwards but like lastweek I felt kind of lightheaded. Ate clean for dinner but gee I could have done with another chea.. treat 🙂

    All this effort is working though. The abs are more visible than they've ever been and there is more definition all round. I was in good shape before but you can clearly see the difference when you take it up a notch in terms of the training and more importantly the diet. Not sure if I could do it without the cheaty treat meal though.
    [/quote]

    Doritos should be fucken illegal. That's all I want to say on the matter



  • [quote name='BartMan' timestamp='1351552114' post='321598']
    that is why you have the [color=#ff0000][size=5][u][i][b]TREAT[/b][/i][/u][/size][/color] meal. Also to give your body a calorie overload so it does not thing that it is entering 'famine mode', and thus try and retain fat for the lean times ahead. The calorie load also gets the metabolism up and running again. Only bad thing is when you start having the treats more than once a week, and thus they do become cheats, and then you're fucked...!!
    [/quote]

    Makes sense. BTW I'm going to Berlin next month which will probably involve 3 days of beer and he he schnitzel. Is there any way to offset this or limit the damage?

    [quote]

    Doritos should be fucken illegal. That's all I want to say on the matter
    [/quote]

    They are the worst and the best of things. I used to eat them every single day after uni/work.



  • [quote name='Rancid Schnitzel' timestamp='1351585317' post='321717']

    Makes sense. BTW I'm going to Berlin next month which will probably involve 3 days of beer and he he schnitzel. Is there any way to offset this or limit the damage[/quote]

    Ordinarily, I'd recommend willpower and portion size control. But who are we kidding? Its GERMANY FFS!!!

    As for Doritos - Mrs TA lets the kids have that shit which I'm not impressed about. The smell of any kind of corn chip reminds me of the farm, when rodents got into the old wheat in the corner of the silo and started to shit and die in there. Next time you're thinking about mungin' down on that crap, picture yourself eating a dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.



  • [quote name='NTA' timestamp='1351591409' post='321732']
    Ordinarily, I'd recommend willpower and portion size control. But who are we kidding? Its GERMANY FFS!!!

    As for Doritos - Mrs TA lets the kids have that shit which I'm not impressed about. The smell of any kind of corn chip reminds me of the farm, when rodents got into the old wheat in the corner of the silo and started to shit and die in there.[b] Next time you're thinking about mungin' down on that crap, picture yourself eating a dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.[/b]
    [/quote]

    I think you missed your calling in Marketing Nick



  • Its a cross I bear.



  • Thank you for that image Nick. I'd be lying if it didnt have an effect.

    Anyway, have lost a couple of days here:

    Monday- Legs

    My PT did some kind of Mr Myagi shit on my leg last week and it obviously worked a treat. No probs with the squats, lunges or leg extensions. Still a bit of a pussy on the squats but I’m getting there. Legs successfully hammered.

    Today – Shoulders + calves
    Normally do this day with the PT but I had to cancel the session this morning. Tried it on my ownsome and went well but not as well as with the PT who forces multiple negatives. Shrugs are a nice addition and I certainly see their benefit.

    Calves hammered as planned.


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