Tuesday, 9 June 2009

Busy but doing it people

I have created a new 5 day split training plan - and this week is the trial run, you know timing, weights etc... so far so good. I will get into it a bit soon, maybe tomorrow, Today we were advised there was going to be some restructuring at work so not good times. But for now I seem to be ok.

Better update tomorrow

But for the record, heres my training since last post:

Tuesday (Today): back + 20 mins Cardio
Monday: Chest + 20 mins Cardio
Sunday: Rest
Saturday: Cardio
Friday: Arms

Thursday, 4 June 2009

How was my day? Perfect...

I must admit that it is rather sad to lable my day 'Perfect' just because of the food I did and didn't eat, but that's how it is at the moment. Yesterday I stuck to my diet and I'm pretty darn proud of myself - it's been quite sometime since I have been on plan (and it shows).

Thursday 4 June - Training AM:
*Smith Mac Shoulder press
*Smith Mac Up right rows
*Cable Lateral raises (split with cable abs)
*DB Lateral raises
*DB Front rasies

run out of time for rear delt work

25mins cardio on cross trainer

M1: 1/2 c oats, 1 egg white, 1.5 sc protein shake with ice
M2:1/2 c Rice, 1 tin Tuna (soya sauce)
M3: 3 fish, 3c green veg (mix Broc & beans)
M4: Chop Chop Chicken
M5: ?
M6: Protein Shake

So I'm getting there, I'm feeling better about myself - now that I know I can control myself, the sun is shining, it's a beautiful day, but very very cold too cold! We must get a heater soon, I can't stand it. Hopefully get my cross trainer in the next few weeks, YAY! One day at a time, one foot in front of the other.

Jason is sick at the moment - cold or flu, but he is still working, he won't get sick pay so he needs to go to work even when he is ill.

Wednesday, 3 June 2009

Nearly 20 weeks out

Warning blogs may be boring for a while. Not going to include progress pics, Soooo not putting up the damage for all to see.

: )

So next week I will be 20 weeks out, I figure it's make or break time.

My week so far at 21 weeks out:

Monday 1 June: Chest - Rep range 10-16 - Moderate weights
*Flat bench Bar bell press (inc bar) 20kg x 2 (r30, warm up)/30kg/40kg/50kg x2
*Flat DB flys 10kg/12.5kg/15kg/17.5kg (super set with press, light weight 30kg)
*Chest press Machine (drop set x 6 drops)
*Cable flys x 3 sets
*Chest press Machine 4 sets maxed out and 1 drop set


Diet: What diet? Really bad

Tuesday 2 June: Back - Rep range 10-16 - Moderate weights
*Seated Row (close grip) 5 sets up to '59' plate to finish for 8
*Bent over BB row (inc bar) 40kg (r12)/40kg(r16)/60kg (r10)/60kg(r8)
*1 Arm DB rows 22.5kg/25kg/25kg/27.5kg (10 reps per set per side)
*Straight Arm Pull down 4 sets 16 reps
*Rotator lat Machine 4 sets finished on 60 something plate
*Standing Lat Pull down 4 sets 12 reps slow and deliberate

CARDIO: 20 mins walking on T/Mill

Diet: What harm can eating crap do for 1 more day, I've put on much more fat than I wanted in the off season may as well keep going....

Wednesday 3 June: CARDIO ONLY - 50 mins Fat burning HR T/Mill - AM pre breakfast

Diet: Sick of being fat, if I don't draw the line, it'll be too hard to diet down and I won't make it to the stage, time to get real, for real!

M1: 1/2 c Oats, 1 egg white, 1.5 sc protein powder shake (water with ice)
M2: 1/2 c rice, 1 tin Tuna, soya sauce
M3: 2 bits of fish, 2 cups veg (beans & broc), 1 pack Shitaki noodles, soya sauce
M4: 1 tin Chop Chop chicken
M5: 150gm Steak, Green veg 2 cups
M6: Protein Shake with ice