Chocks away - 2011 training - your time starts... now...
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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!! -
Wednesday - usually cardio day, but as Ness was covering spin this morning (Thur), which I did too, we did shoulders and moved the cardio through to today. Anyway, shoulders, my tennis elbow finally starting to come right - no pain in the upright rows. That would have been helped by the 207 voltarin I chugged back the night before, but also with netball finished, I think that was the cause of the tennis elbow!!<br />
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Anbyway, good shoulder session, and good spin session this morning. Tempted to weigh myself after training I sweated so much! -
Visited training over the weekend, and our dietitian chick too, and all good on both Ness and my fronts. Me down 1.9kg from first weight in, no muscle gain, more importantly, no muscle loss. Ness lost about 3kg fat, and gained 600g muscle, which is wicked - she is just taking to this low rep heavy training like a duck to water - or her body has!<br />
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So new programme from Monday, same body parts, new exercises. Some super-sets this time around, and higher reps ranges - trainer aiming for a month heavy weights then a month lighter, higher reps (still as heavy as you can go) and super sets for ligaments and connective tissue to catch up.<br />
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Bottom line though, two days of the new workouts, and chest feels like I have been run over, and today was legs, and just sitting here at work feeling empty, no gas left in the tank after this morning!<br />
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Our diets have remained the same, our chick stoked with how much we have changed in just four weeks. Although it is hard for me to get my head around having a lean muscle BW of 82 or 83 kilos, when on match day I have to be 80.5, but she's got no worries at all, and if she ain't worried, then neither am I! Still plenty of time left though before August 20! -
Ah beautiful! nothing like the feeling of absolutely smashing your muscles and that feeling of tiredness afterwards. Amazing how accurately those traininers can dial in your weightloss plans.
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training carries on regardless - last week a good week, this morning chest again. Forgot about the chellenge, will add that in next week. Weight on Sunday or Saturday morning 89kg.<br />
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Getting a good burn on chest with first superset, dumbell incline press followed by 15 press ups. A good wicked pain - the last five press ups feel like you have a 100kilos on your back!!<br />
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the incline press reps are 10, then three sets of 6. I call it ten-devil, strangely enough.<br />
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legs tomorrow, hoo-rah. -
well, 5 and a half thousand photos later, the 11th Beach hop is over. Working out continued, new programme this week, and Monday, today, excellent. Heavy weights, low reps. Is great stuff, and body holding together well. Managed 3 reps at 100 on the final flat bench (aiming for 2, but there was one left in there after a couple of reps), and 4 reps at 90 on the incline. Just great to be lifting at your limits.<br />
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Even better, Mrs bartman cranking up to 50kg bench presses. She looking more thyan awesome at the moment, scary gains in the upper body! -
might have been even heavier on the BP for the Mrs, think 57.5 - her own bodyweight almost - think she's about 58-60 odd at the moment!<br />
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Legs today, and HOO-RAH. Same rep range, 12, 6, 4, 2. Managed to crank out 2 at 170kg. Which I was most impressed with, until MrsBM cranks out 2 at 120kg, double her weight. SO I need to get to 180 next week...! -
Hmmm, it's been a while - loving the new 4 week progarmme, just finished week 2. Everything hurts and you are drainined at the end of the week. have not done such low rep high weight stuff since playing macho man at the gym 20 years ago as a young-un!<br />
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Working though, feeling strong, shoulder is fine, legs feel like I have been ruin over by a truck though for 3 days after a leg workout.<br />
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So business as usual, all going well. Life gets back to normal now though, after moving house and beach hop madness here in Whangamata over the last fortnight!<br />
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Roll on next week - visit to our nutritionalist this Monday, that'll tell us some tales. Don't think it'll be that flash to be honest, as last two weeks eating has been a bit loose at times - hard to organise meals when you are between two houses!!! -
well great surprises all round. Ness once again over achieving, losing fat, gaining muscle and in general, looking wicked.<br />
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I was surprisingly 88.9 kg - I feel much bigger - thought I would come in just over 90, so that was cool. But even cooler, my bodyfat % is 8.7. Gives me an 81 kilo lean body mass. I have not gained any muscle though, which was disappointing. So my protein intake has been upped, and a couple of extra supplements added into the diet.<br />
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Our second to last treat meal last night too, before the real BB eating begins. I think the bar of Whittakers white chocolate might have been a bridge too far - but bloody hell it tasted nice!! that was after the Pak 'n' Save chocolate afghan and Burger King burger meal; and Snickers bar, but before the tea and gingernuts... BUt now, strangely enough, I have No desire for any 'bad' foods at the moment!!!<br />
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Training, as per usual, going along well - got our new programme which starts in 2 weeks too, it's going to be tough, but as per usual, loving it. Even managed 3 reps at 105 on the bench press on Monday - stoked to be lifting over 100, and stoked my dodgy left shoulder is not making me pay for it.
