Chocks away - 2011 training - your time starts... now...
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I was a nerdy one though...<br />
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Anyway - was super interesting - our nutritionist lady sat down and did our weights, did our skinfolds, and then sat down and did all the figuring while we were there - so we could see the workings (our old traininer would do all the measures and then email us our diets, so we did not see the workings), was just fascinating.<br />
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Anyway, so weight on her scales was 92.9, and body fat was about 11.5 (I was "in really good nick for the off season" - stoked with that). My lean bodyweight was 82.5 or so - which makes me a little worried about my game day weight whici is 80.5... She was not concerned a bit though, so all good. Going to aim to get my BF to 4% on compe day, August 20. So will be slowly leaning down from here on in. 28 weeks to go, the lean down gets mean from 12.<br />
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Ness was also pretty good - and she is now enthused and will all be on the stage August 20, yay!<br />
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The trainer - very old school, and very tatt'ed!! SO it's back to basics for us, low rep range, and as heavy as we can go basically. "Want to build muscle, lift heavy weights". But not in a mindless way - if you have an injury, work around it, if not, go heavy! <br />
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Think it'll be an enjoyable few months to come. -
Right, done bacK, shoulders and legs - chest on monday and into the rhythm properly.<br />
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Deadlifts back on the menu, loverly, have not done them for AAAAGGGEEESSSS. One warm up set and then 3 sets of 6. Managed to get up to 130 for the last set, certainly the limit at the moment. A far cry from the 240s that I used to be able to crank out - mind you, I was 110kg then, as opposed to 92...!<br />
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SO all good, all enjoyable, food is good - again, same, but different. We do get to eat some carbs at night with this dietitian. Kumara or Pumpkin. BUt still 16 weeks out from the lean down, so food will vanish from the menu as we close in on the date.... -
[B]MONDAY 7th FEB. 90.8. 11.6% BF[/B]<br />
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Chest day, first time on the bench since Adam was a cowboy = powerlifting bench, pause with the bar on your chest. Almost got up to bodyweight - 6 x 90 for last set. zero shoulder problems, just the normal grinding, no pain, so that all good. -
Dunno, controll the down, pause for a 1,2, and then up! Pause is not the bar sitting on your chest though, holding the weight!<br />
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Also do a 4 count down at times too - that one hurts too. <br />
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Legs today. Extensions to start, heavy as you can. Then squats, set of ten, then three of six. Last set at 130, still plenty left in the tank there, but a far cry from my rugby head days. mind you, 90 kg as opposed to 110-115, so not too bad, and in those days it was squats first, no pre exhausting!<br />
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Then hamstring curls supersetted with stiff legged dead lifts (this one gets your lungs working as much as your hams), and calf raises to finish.<br />
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nice workout. And with Ness training doing the same sets etc, is even better. Great to see ladies training properly with real weights! Think she was finishing at about 70kg, and also with plenty left in the tank. -
Cardio yesterday (Wednesday) and then mixed netball - once again I was a whirling dervish on the court, and sometimes didn't knock over my partner... Good workout, and we won out second or third game of the year!!<br />
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THURSDAY WEIGHTS: Shoulders. Fun but upright rows hell on my right tennis elbow!! Was fine all week until netball, woke up this AM sore. ONe more week of netball so, should be fine from there on in!! -
FRIDAY - back. Another good session, up to 140kg on the last set of 6 deadlifts. Still room in the tank too - two weeks left before programme change though, so don't know if I'll be keeping DLs for the next 4. I hope so!<br />
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Looking forward to weigh in on Monday, might be nudging under the 90 mark... -
Weights - Monday chest and biceps. Mrs away in Welly for a training course, so was tough by myself! Arms felt like Kauri trees at the end of workout too - and all the arms are is 3 sets of ezy bar curls, and 3 sets and 4 sets of concentration DB curls.<br />
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Weight this morning - 90.9kg and 11.4% BF. So a gain of 100g and a loss of .2%<br />
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Not using the lean protein powder yet (just arrived today), so expect to see me under 90 by next Monday, with hopefully BF continuing to lower too. -
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my career as a netballer is over for it's first season. Gk rocks, even though I am a dwarf, but a stubborn spring healed angry dwarf that goes a little way in compensating for the vertical challenge... So Wednesday night mixed netball is over, phew!<br />
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Thursday AM shoulders. Good workout, enjoying the simple stuff we have been doing, although funny today shrugs turned into a mini deadlift session, as the squat rack was being used. So had to lift the bar from the floor for shrugs - 140kg. But this tells me that tomorrow I'll push my deadlifts a bit more past the 140 mark!! -
[quote name='BartMan']my career as a netballer is over for it's first season. Gk rocks, even though I am a dwarf, but a stubborn spring healed angry dwarf that goes a little way in compensating for the vertical challenge... So Wednesday night mixed netball is over, phew!<br />
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Thursday AM shoulders. Good workout, enjoying the simple stuff we have been doing, although funny today shrugs turned into a mini deadlift session, as the squat rack was being used. So had to lift the bar from the floor for shrugs - 140kg. But this tells me that tomorrow I'll push my deadlifts a bit more past the 140 mark!![/QUOTE]<br />
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Shrugs, have never ever tried those. Whats a good starting weight ( % compared to deadlift or whatever ) those are the ones that are good for building your traps aye ? ( or do deadlifts work these as well ? ) -
just for your traps pretty much. you can go very heavy on these babies. No shoulder rolling - just trying to lift your shoulders straight up to your ears! Strap onto the bar though, as half the time your grip will run out before you traps do!! I think I start at 100 and by 4th set it is 140.
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Monday 21st FEBRUARY. Weight 90kg, BF% 10.8.<br />
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Stink, did not quite dip below the 90kg mark, but really shouldn't be too disappointing, as our current eating plan is not for weight loss but maintenance. So the work we are doing is more losing fat, and gaining muscle - which by the BF% reading is happening. Also by the Belt-o-metre, I am now on the second last notch on the belt, and at times accidentally notch on the last, which is the bodybuilding notch when I am seriously lean. Can't leave it there though as by the end of the day it is getting a little tight!<br />
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Weights this morning chest and biceps. Good workout, had no Ness last week for spotting, this week hammered, loverly stuff. Legs tomorrow, even more loverly, bring them on! -
TUESDAY 22nd FEB. <br />
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Lucky legs day. Our normal workout, starting to get into some good weights now with the squats (last leg workout before our new programme starts next week, wonder if Squats will still be there?). Last set of squats 140kg for 6 reps, really starting to get into my work now with heavy weights again, and enjoying it immensely. <br />
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Weight loss since starting new programme and eating plan has been about 1.9 kilos, but bodyfat levels have gone down 2%. This is all good as the diest is just a maintenance diet, not meant to be losing weight yet!!
