Log your lifts woman

[icecream]

Thanks guys!

Food for day one of beastmode was pretty good.

I ate 1/4 of kumara Plus an apple post workout (6:15am) new thing I'm trying.. Shakes just bloat me up and I'm hungry within an hour. I don't eat grains etc so I try to get my carbs from starchy veg and normal veg.

Breakfast 8am: 2 scrambled eggs, avo and rest of the kumara

Lunch: steak and onions, buttloads of veg and more kumara

Dinner: chicken, not as much veg, more kumara

Snacks: 3 apples, handful of cashews, 1/2 banana with nut butter.

Err so I'll prob try not to have so much of the sweeeeet potato tomorrow. But my whole mood and energy was GOOD, it made such a difference.

[icecream]

This morning we worked on ring dips 5x5. I am close to being able to do them unassisted.

Wod for this morning:

Cash in: 50 double unders

Then 5 rounds of 5 OHS, and 20 push jerks, 200m run

50 double unders to finish.

My shoulders are giving me a bit of jib at the moment, so trainer man said none for me! I subbed the exercises with front squats and deadlifts.. But prescribed weight was 30kg which was a bit easy for those two movements. Never mind, a good workout it was! I did the front squats for 5 reps and the deads for 20 reps. Came in first for a change :pfft:

No practicing anything extra this morning, I sat in the office after eating my post workout before it was time to hit work :grin:

Hmm just realized the shoulders are probably sore from all this stand on my head shit. :doh:

[icecream]

Workout for Friday:

Watch son at his first gym class. So cute! He's four.

On the phone to his nana after he was all "I went to the gym and did exercise, it's MY gym, not mummy's".. With a puffed out chest and a very serious voice :pfft:

Anyway today is foam rolling and shoulder mob day. I just wanted to post about the cute little bodybuilder I am raising :wink:

[Android]

Workout for Friday:

Watch son at his first gym class. So cute! He's four.

On the phone to his nana after he was all "I went to the gym and did exercise, it's MY gym, not mummy's".. With a puffed out chest and a very serious voice :pfft:

Anyway today is foam rolling and shoulder mob day. I just wanted to post about the cute little bodybuilder I am raising :wink:

Awwww :clap:

[hhhh1]

should teach him to read so he can read the bb.com misc

[icecream]

I'm sure it won't be long.. he already knows how to get through the ipad password and navigate cars and thomas vids on youtube..and is better at Sonic than I am :?

Kids these days..

[icecream]

Winter is definitely going to be a test.. The only way in to the box is a massive roller door, and it stays up while we train. This morning it took awhile for my hands to actually feel the bar.

"The Chief"

Complete as many rounds in 3 minutes of:

3 power cleans 60/40

6 pushups

9 squats

Rest 1 minutes

Repeat for 5 cycles.

I did 18 rounds total with 35kg for the cleans. Kind of pissed that my shoulders can't even hack a clean.. It's only returning the bar back to the ground that makes the pain sear. Otherwise I would have done 40.

My knee was also a bit swollen because I need to spend more one on one time with my lacrosse ball under it. :roll: stupid body.

Good workout though :grin: now to find a physio. I think I probably just need some serious massage. :-s

[icecream]

Sup bromies!

Did a workout called Jack Shit both Sunday and Monday, was great. Involved not exercising. Even went as far as skipping crossfit in favor of lying in bed browsing tumblr and Facebook.

Got off work early today so I hit the gym:

Bench Press 20,25,30,30,30 for 10, 5, 5, 5, 8 reps

Squats I alternated front and back squats to warmup.

Then 40x5 50x5 55x5 60x5 65x1 67.5x1 70x1 then I got all giggly and stopped because that's a new 1rm!

Guy on the bench press was mirin, said my squats were nice and heavy.

Jumped on the pullup bar next with my new spanky red assistance band (it's the lightest!) and did 5x5 chinups (palms facing me) then had an instructor spot me for 2.

Then I fucked around for a bit, chucked a few plates on a bar for 20kg lunges, did one set, and then legs were like PSYCH, WE ARE FRIED YO! So I called it a day and spent an hour talking to people (I was at my old work)

Now I am zausted.

And have crossfit at 5am, oops. Hope I'm not too sore :naughty:

[teamfatboy]

Nice... new 1RMs are always good :clap:

[icecream]

Yeah! The actual workout was a bit all over the place, just did what I felt like doing, and bench press because the racks were taken.

[icecream]

Didnt go to crossfit again oops, hey we will compromise and call it a deload week.

To punish myself I got on the dreadmill at the gym. I don't dare run around here when the sun goes down!

I missed a wod of 3 rounds of 400m runs for time, so I decided to do some 400m intervals. Ended up doing 5 rounds and my legs were smoked!

1.50, 1:50, 1:47, 1:37, 1:38

Total time was 23 minutes including warmup, active walking rest, and a cool down.

It as been so long since I have gone on a treadmill, I forget it doesn't take off running like we do on the road, which is why my first two were a bit slower haha. Then I needed to figure out a speed to set it on! Finally settled on 14/14.5kph in the last two rounds.

Short, sharp, and sweaty.

[icecream]

This mornings workout was an epic fail, I even managed to run over the crossfit sign on my way out :? Should have stayed in bed.

Weights listed are the womens weights.

20 Deadlifts *85kg rx (60kg)

400m run

20 KB swings AMericano 24kg rx (20kg)

400m run

20 OHS 30kg rx (25)

400m run

20 burpees

400m run

20 pullups (blue band)

400m run

20 box jumps

400m run

20 KB squat cleans 12kg rx

400m run

I had some weird acidy reflux shit happening in my stomach on the first run and then through the rest of the workout, had to walk most of the runs because my stomach was BURNING, my chest started tightening (I used to get asthma), and I just fucking panicked towards the end.

Felt like SUCH a loser after.

But I guess these workouts remind us not to get to cocky right.

:clap:

[icecream]

Day 4 of no exercise, have eaten shit food since Saturday, lost the plot much 8)

Actually debating what I do next, if anyone reads this then feel free to comment:

Either stay at crossfit and have random programming, but hard workouts, and maybe not as much strength as I like OR

Join a gym that a couple of my friends train at, and start getting sme buddies on board for 5/3/1.

Unfortunately I can no longer do both as its too much moolah.

[icecream]

Broke my exercise ban today to jump into a team crossfit total workout to try help my team get decent points.

The total was a 1 rep max of Deadlift, squat, bench, strict press, power clean. Out of the girls in the team, my squat is the heaviest so I did the squat.

So new pb of 75kg I failed on 80 because the dicks were egging me on and it was distracting ha ha.

Anyway then it was back to my job of taking photos. Think I'll get back into 5/3/1 next week.

70kg:

[teamfatboy]

Nice, great depth... we'll make a powerlifter out of you let :nod: :grin:

I should use that to motivate my mate who's doing BaD As III in a couple of weeks.

[icecream]

Ha ha one day.. I have come to the conclusion that I much prefer powerlifting and olympic lifting over bodybuilding though. :nod: I don't think I'll ever do a bicep curl again..

[Danomyte]

Good stuff Ice Cream - keep on keeping on mate.

RE: Gym or Crossfit. Just do what's gonna progress you forward in your goals. Like you might take a rest from Crossfitting at the box, but Crossfit your weaknesses at a normal gym and then go back to Crossfit when you feel you're ready.

Also,away from Crossfit you could take gymnastic classes or train at an oly club or train with some powerlifters or join a running club etc to increase your knowledge and work on weakness. And Crossfit will always be there.

Just my 1.2 cents

BTW BAWSE SKWATZ!!!!!

[Ninja]

Mirin your squat form :clap:

[icecream]

Thanks guys :grin: I do love squats. Always have!

Danomyte, I have been eyeing the oly lifters at netfit, but they don't seem to have any advertising saying heeeey come join our club! Do you know much about them?

Made a decision anyway! Once my netfit membership is up I'll probably train at my old work for a bit, as I just wander in when I like and do my thing. So I'm going to return to crossfit on weds as well, twice a week for now, and focus on strength.

Everything I read says 'do crossfit with a strength bias if you want to make gaaaiiinnzzzz', and the top notch dudes focus on the strength, with metcons on the side. \:D/

Goal will now be to be decent enough to enter some comps AND feel like I can kick some ass!

[icecream]

Finally back into it. Cycle 2 of 5/3/1

Deadlift:

5x 40

5x 45

5x 40

Whoopsies, warmup was supposed to start on 30 but I wasn't thinking was I

5x60

5x 60

12x 60

It was supposed to be 50/55/60 but I was feeling a bit beastmode so just did 60. :naughty:

Shoulder press:

5x 10

5x 15

5x 20

5x 20

5x20

7x 25

Still a weak area..

Front Squats

5 sets of 10 reps @ 30kgs, the most assest to grass I could get, which meant stepping out of the rack because I was hitting the fixed safety bars. Hehe.

Dead Hang Chin ups

3 sets of 5 using a light band.

Was nailed by then so I called it quits and stretched.

OH MY LEEEEEEGGGGGGGGGGGZZZZZZZZZ.

[Ninja]

Ice cream whats your opinion of netfit? I work not far from there. Worth looking at?

[icecream]

Definitely

If you can handle no mirrors then it's perfect. I hate mirrors. I trained at fitness plus this morning and always turn away from them when doing shoulder presses, all the curlers think I'm so odd.

Netfit is small but you have 4 power racks, a couple of benches, free weights, oly weights when the club isn't using them, and then the other side which is all GPP stuff to use when classes aren't on.

Plus it's open 5-11!

[icecream]

Oh and you still have machines and stuff too

[Ninja]

Not so much worried about machines or mirrors- not really my thing. Awesome opening hours. My current gym only has 1 power rack... What are the rates? is it real busy in the morning. Do i get to see you squat to? :pfft: :pfft:

[icecream]

Ha ha probably, I go more mornings than evenings 8)

Mornings are quiet which is awesome, people come more for the classes! Usually 3/5 people working out on the other gear.

The weekly rate I got quoted was $18 a week for 12 months I think, I paid $250 up front for 3. If you fancy some classes, they do strongman styles, GPP, fusion and boxing I think and that makes it $30 a week for gym and unlimited classes.