Chocks away - 2011 training - your time starts... now...
-
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 />
<br />
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 />
<br />
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 />
<br />
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.
-
-
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 />
<br />
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 />
<br />
the incline press reps are 10, then three sets of 6. I call it ten-devil, strangely enough.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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. -
That is awesome progress from the both of you mate. Ness is certainly chalking up some great numbers! very impressive power to weight for a female. Nice little binge on treats there too ha ha, must make things a lot easier when you don't have those cravings. Must be nice to be lifting with confidence in the shoulder too!<br />
<br />
Does the new programme mean a shift from heavier weights/low reps? how far away are comps now? -
rep ranges change from month to month - this month has been down to 2 rep maxes on bench and squats - last month we were down to about 6s, next month (or 4 week block rather) we are into some super sets and triple sets - first set of super down to 6 reps, secnd higher rep range. So chopping and changing all the time. but after a power month we'll lighten the loads to give ligaments and such a chance to recover. Next month a lot of smith machine work to rest the support muscle groups ligaments etc. It all makes perfect sense when you look at it. And Ness loving 'training like a man' as our trainer calls it.<br />
<br />
IT has made a difference to both of us though, no having a man traininer, as opposed to a female, just different mind sets. I like the man mind set when it comes to weights!!!! Our trainer runs under the banner of SBE Training (simple but Effective). And so bloody true. -
an eventful week, with Ness getting a cortisone injection to sort out her tennis elbow so training been limited to a bit of cardio as I was tooo lazy to get out of bed at 5:30 on my lonesome! Although by the end did not miss out a workout, just changed days and had a few days off midweek. Which was good for MY more mile tennis elbow!!<br />
<br />
This morning cranked into our new leg workout, and fark me sideways, D'hoon has done it again, my legs are drained and a half, love it!!<br />
<br />
August 20 our first date with the stage this year - Whakatane, BOP NABBA championships. Seems to be getting closer and closer in leaps and bounds. -
we only do 4 workouts the same for each bodypart (4 week cycle) before we get a new workout, so we never get stale at the moment, whcih is cool. Although you never remember your workout either, so you alwys need to take your sheet with you!<br />
<br />
Chest today, and again, whacked. Only 4 exercises, 2 supersets, and trashed. Loving it. -
Haven't read through the entire thread - so apologies in advance - but I'm curious how you (Bartman) and others integrate sleep, water and/or supplements (i.e. creatine, nitric oxide, protein drinks, etc.) into your training regimen, and whether you feel any-or-all make a difference. <br />
<br />
I'm actually the other end of the spectrum - trying to add more weight. I certainly look bigger and more defined than I did six months ago when I started exercising (weights) more regularly, and have taken on a lot of calories and protein, but strangely my weight is only a few pounds heavier. I'm also walking a few miles a day, and wondering if I should cut this out, or keep walking and start eating even more food and whey protein drinks and maybe regulate my sleep better (I keep crazy hours working to deadlines) and drink bucketloads more water. -
cut the walking out if you want to add mass - we are on 20 minutes cardio a day as we try and gain lean muscle mass. You probably have gained a lot of muscle and lost some fat so your weight not gone up heaps maybe. WE get these figures through our trainer so we know if we are gaining muscle or whatta whatta.<br />
<br />
Supplements - protein powder only for me, and a pre weights energy drink powder thing. Water, when thirsty - later on it is 3 litres a day etc, at the moment not important as such! Sleep important obviously - and keep stress levels down - stress produces a hormone or something that then breaks down your muscle!!<br />
<br />
But if you want to gain size, you can't really do a ton of cardio / aerobic type stuff, or if you do - power into the protein straight after to feed your muscles!! -
[quote name='BartMan']well great surprises all round. Ness once again over achieving, losing fat, gaining muscle and in general, looking wicked.<br />
<br />
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. [B]I have not gained any muscle though[/B], which was disappointing. So my protein intake has been upped, and a couple of extra supplements added into the diet.<br />
<br />
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 />
<br />
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.[/QUOTE]<br />
<br />
I found this very hard to believe. Maybe need to eat more chicken and drink more PP, but sounds like you are going great guns with the workouts and getting strong. Good luck.<br />
I get through 3+ scoops of PPowder per day-double chocolate, which has meant I have stopped buying real chocolate, phew.<br />
Also, found a thai restaurant-small and cheap but authentic near home, and have been picking up salads to mix with boiled chicken and egg-yum! and healthy too -
Wow, for the first time ever that I can recall (been twenty years) I got a pump in my legs from a workout. Thighs like balloons, hamstrings were up to about a million PSI, calves ready to pop. This new workout, like the rest so far, is great - SBE - simple but effective!!<br />
<br />
Yeah kea, getting more PP into me now. I had misread - was meant to be taking 2 scoops mid afternoon and evening before dinner. SO was missing out 2 a day!<br />
<br />
hopfully better results in a weeks time, although, my weight for comp day is 80.5, so I really don't want to put on too much more!!!!! -
Post the workout dude - sounds mean... Sheesh! I'm not normally comfortable talking with guys about how inflated they are!!
-
lol, inflated ego more like. If I told you, I would have to kill you, so prepare to die...<br />
<br />
SUper simple.<br />
<br />
super sets - box lunges (front leg on box) with dumbells with smith machine front squats. reps 12(lunge)/15(squat) - 10/12 - 10/12. As heavy as you can go, and nice and deep on that smith machine squat. You'll come up with your thighs like jelly.<br />
<br />
Then hamstring curls, super sets again. First set of the SS you are up on your elbows so your upper body ios off the bench. Next set just normal hammy curls. reps 15/12 - 10/10 - 10/10 again as heavy as you can go for both, the first one go a little lighter than the second.<br />
<br />
Then smith machine calf raises SS with seated calf raises. 20/20 - 15/15 - 15/15<br />
<br />
SO bugger all really, but knocks your socks off. AS heavy as you can go, each set when you finish there shouldn't be another rep left in you. ON the hamstring curls I am usually stripping weight off in the last sets, just no gas left in the tanks!<br />
<br />
When you raise up onto your toes after this baby you end up shaking like a 90 year old on P.