PhatBuster: phoenetias Log



  • Only just stumbled across this forum myself...

    I started training about 5 weeks ago.
    Height: 1.85
    Start Weight was 95.5 Kilos
    Fat ratio: 24.6%
    Goal Weight: None
    Ultimate Goal: stomach not to hang over belt, see feet again

    I've been doing weight training 3 times a week and cardio 3 times a week but probably havent been resting as much as i should (think ive had 3 rest days since i started with today being my fourth)

    My diet consists of

    Brekkie: Porridge, banana and yoghurt
    Am snack: banana, apple, orange, cheese
    Lunch: a ham, salad, humus sandwich with as much content as it can hold
    Pm snack: banana, apple, orange, cheese
    Pre Weights Workout Snack: Either a granola bar or helping of trail mix
    Pre Cardio Workout Snack: Either a granola bar or helping of trail mix
    Post Weights Workout Snack: Chicken Breast or cottage cheese and orange juice
    Post Cardio Workout Snack: Fruit
    Dinner: Half what i used to have cause I've usually just eaten my post workout snack
    Dessert: cuppa tea and some low fat digestive chocolate cookies (my daily reward)

    Cardio workout is currently 3 miles, 4 miles, then a long run or cycle in the w/e... last w/e i did a 10k run, this weekend i did cycled from tower hill to wimbledon and back again. My cardio workouts seem to be going fine although i was getting sore arches from my shoes... i bought some nike air shox which gave me blisters and subsequently had to buy more new shoes... i went to a specialist running store where they look at your feet, recommend some shoes, then get you on the treadmill and analyse your running style via video playback. ive get the flattest widest feet you ever saw so they recommended some Beasts (phwooooar!!)

    my weights workout is : triceps/chest, biceps/back, legs with abs on all 3 days. i thought the abs frequency was a bit much but they've started sticking out under the fat so thats re-assuring.

    So far I've managed to drop to 88.8 kilos although i think i need to drop the frequency of my workouts before i hurt myself...



  • biceps & back last night, managed to rack all my weights up a notch and felt much stronger than in the past
    best workout ive had so far on the bis/back, had an abundance of energy and intensity... dont know if it was the timing of my pre-workout snack (90 mins before) or australias win in the wc that gave me that extra spark
    tried using visualization to help and fark me it really did, v surprising. it feels kinda silly, but cant knock it.
    ate lotsa pork and chicken when i got home and a huge chicken & tofu salad for dinner.
    tonights cardio night, will take it easy though as saturdays 20 miler took it outta me... will try for 4 miles in under 30 mins tonite, cant see me doing it but want to try some new techniques ive learnt to see how far i can push myself... at my current rate of fitness, i should only last 10 mins so any further will be a bonus



  • well i got held back at work, got home, no clean clothes, got into some sweaty gym gear (ugh), headed out , got half way to the gym, realised id forgotten my pass, went back, then realised the bud off the end of my headphones was missing, spent 10 mins trying to find it to no avail, left in a bad mood, got to the gym only to find it shut due to flooding.

    perhaps im sposed to be fat.



  • [quote name='phoenetia']
    well i got held back at work, got home, no clean clothes, got into some sweaty gym gear (ugh), headed out , got half way to the gym, realised id forgotten my pass, went back, then realised the bud off the end of my headphones was missing, spent 10 mins trying to find it to no avail, left in a bad mood, got to the gym only to find it shut due to flooding.

    perhaps im sposed to be fat.
    [/quote]

    Too many signs there, but good on ya for pushing on through them.  I know everyday at the end of work I look at my gym bag beside my desk and desperately try to think of reasons as to why I can't go!

    Since I started the rowing thing though, those times are becoming less and less frequent!  Even slipped in a gym session whilst all the boys headed to the pub for an early start for the Oz/Japan footy!



  • well just got back from holidays... went for a re-assessment yday, the trainer is was very surprised with my progress. been given more challenging exercises to do (actually, some of them are stock standard but ive been shown how to do them properly).

    after 2.5 weeks holidaying, Ive managed to stay at the same weight... did about 5 exercise sessions during that time and lots of swimming and walking... however, I also ate lots of pasta and desserts... happy to be where i left off !



  • went for a run yesterday, got blisters (after having bought a new pair of trainers from a specialist) and my quads are aching...
    so no gym tonite, up early to watch the abs cane the aussies and then to use my new found enthusiasm to do some weights...



  • ahh, I hear you about those aching quads.  That probably the worst thing about running for the first time in ages.  Must remember to go for a few jogs before touch starts this season, otherwise just walking becomes a challenge the next day!!



  • true dat - legs are still aching now but have decided just to grin and bear it

    after the game yday, hit the gym and did triceps and back... however the kiwis in the pub insisted that i drink beer whilst watching the game so wasnt the best workout...
    went out last night, drank magners all night though so barely a hangover .

    today, gym was shut so went for a 5 mile run at v slow pace round the thames... nice day for a run, no one around, prolly all watching wimbledon and getting ready for the wc.



  • monday did legs which still farking ache
    tuesday, biceps and chest
    today, triceps and back

    get to pick up my new bike tomorrow so should hopefully be cycling round london for cardio tmw night wooohooo



  • yday got my new bike and cycled for an hour
    today, biceps and chest



  • triceps and chest on friday
    saturday rode to wimbledon to watch the rugby, then rode back (approx 10 miles each way)
    sunday biceps and back and long walk up the thames with the missus
    monday went for a run yesterday, 30 mins jogging at medium pace, then 30 minutes interval training...
    day off today, the legs are buggered



  • wednesday was  biceps and chest day
    thursday ran 5.5 km in 30mins then 3kms on the rower in 15mins
    friday triceps and back day
    today, watched the rugby then ran 7.5km in 50 mins and cycled for 30mins.

    i was having issues with blisters on my arches ... i bought a new pair of trainers that felt awesome, got horrible blisters... went to a running specialist, another pair of shoes, more blisters...

    then i tried using wrights double layer socks... no more blisters !! i was getting them after 20 mins running, now i can run 50 and my arches are fine...



  • sunday, did biceps and chest, then rode to clapham, played touch and rode back
    monday i had a day off
    tuesday - triceps/back
    wednesday - ran for 30 minutes and was pooped, did 10 mins/2kms on the rower
    thursday, biceps and chest again
    friday - ran 7.5 km in 45 minutes, then hit the bike for 10mins...

    weighed in this morning at 85.1 which is cool although im not really looking to lose weight...

    oh and i started doing shakes and such over the last couple of weeks... these seem to be helping a hell of a lot...
    anyone looking for some advice, check this out :

    [url="http://www.bodybuilding.com/fun/topicoftheweek37.htm"]http://www.bodybuilding.com/fun/topicoftheweek37.htm[/url]



  • saturday - squeezed in a back & triceps work out before the game
    afterwards, cycled to london bridge and back, then up to angel and back

    sunday - cycled to greenwich, back to tower bridge, then over to paddington via hyde park / victoria... approx 23 miles



  • Monday - back and tris
    Tuesday - ran 10km in under an hour which has been a short term goal of mine in my longer term goal of eventually running a marathon in under 4 hours
    Took wednesday off as have got the whanau in town, thursday i was lured to the pub after work
    Today im spending the day with the family again but hope to do some weights by the end of the day



  • Friday - back and tris
    Saturday - 5km run in 35mins and 10 mins at 156bpm on the bike
    Sunday - chest and biceps
    Today - 6km run in 40 mins

    body has been feeling a bit weary the last few days but think its just getting over the 10km run from tuesday still... thought i had the long run pain licked but guess not. anyhoo, the weight sessions in general had started to get a bit boring so i started upping the weights even though i had been struggling to complete the ones i was on... and strangely enough, i managed to complete nearly all of them so feeling v good bout it.

    chest workout on sunday was prolly best ive ever had, think it was cause i spent a lot of time perfecting the technique of each exercise before kicking into it. am feeling the burn all across my chest / biceps / shoulders/ forearms & it feels damn good !



  • Tuesday - Back / Tris / Abs
    Wednesday - ran 7km in 45 mins
    THursday - chest/biceps/abs
    Friday - ran 6km in 40 mins, 10 mins on cycle at 131 hbm

    Have found my heart rate is alot lower now when i run ... typically i do my runs at 9kph but doing this i find after 40 minutes my hr is hitting only 145 (tends to stay round 130 for first 20-25 then slowly climbs to 145)... ideally im sposed to be training at 156 but i've decided to stick to lower hr/fat burning with perhaps one run a week at target hr.

    watched pumping iron on wednesday - farking wow... really helped me to see how much intensity is required to get proper cut. my thursday workout, i upped my incline dumbbell flys/curls/uprights/cableflys and strangely enough still managed to finish 10 reps of each...

    also bought the encyclopedia of body building by arnie... fantastic book - although i have no inclination to get to that size, the principles are the same. arnie goes into lots of detail on each body part, what exercises will get you definition/seperation/bulk and exactly how they should be performed with photos. best book on weights ive bought yet (or as good as Strength Training Anatomy only with more content) .  Every second page has a picture of some bodybuilder pulling a "biggest shit of my life" face - really cements in how intensity is so important.



  • saturday - back/tris/abs
    sunday - ran 7km in 45 mins, then did lower abs workout - first time ive done sets specifically to hit lower abs / obliques, farking hurt afterwards but i cud all of a sudden feel muscles in my abs that i cudnt before and i swear i cud see some new definition in my midsection

    monday - bis/chest/abs - felt a bit flat going into this work out, wasnt the best but i perservered
    tuesday - didnt have any intention of doing anything to strenuous, then the fittest bird in the gym took up the machine next to me so i upped my speed rate...
    ran 8km in 44.30 mins, my best time for 8km so far... i cud prolly have gone on to do 10kms but could feel blisters starting to form so decided to call it quits



  • wednesday - did back/tris/abs, average work out
    thursday - rested, legs were killing me after tuesdays run
    today - chest/biceps/abs - average again

    havent had v much luck with my workouts this week, ive changed my diet a bit this week so im not eating too many carbs at night and im not eating a shitload of carbs during the day either... most my carbs come from brekkie & lunch, and i still  have a couple of bananas during the day but previously i was eating 2 apples / 2 bananas / 2 oranges a day... now im eating bananas and nuts...  i'll persevere a bit longer, then consider switching back to just fruits. i still have the same pre workout snack (banana and some orange juice), however after my first set of any given exercise i just go completely flat.



  • saturday - rowing for 30 mins followed by 15 mins on x trainer, then lower ab workout
    sunday - back / triceps / abs
    monday - rowing for 30 mins followed by 15 mins cycling
    tuesday - chest / biceps/ abs
    wednesday - rowing for 15 mins, cycling for 15, stepper for 15 then lower ab workout
    thursday - back / triceps / abs

    have decided to do morning workouts and if possible, squeeze in cardio after work... will see how i go...


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