Fine at forty...gulp..sh*t

[bigdogbob]

Walked the dog this am..my butts feeling quite sore after yest walk home from the mechanics.

Trained chest today

bench: olympic bar x 20 x 2, 30 kgs x 10 x 2, 40 kgs x 8, 45 x 8, 50 x 8 finished with drop set 50 x 6/45x4/40x4/30x6

incline db press 12.5 x 8, 10.5 x 10, 10.5 x 10 shit i felt weak :shifty:

cable crossover 3 plates x 10, 2 plates x 15, 2 x 15

pressups 12, 10, 8

That's all i had time for had to get to work and get stuff ready for monday

Eating out the window as per

[biggurl27]

Nice work Nessie! I am suppose to be off to do Chest & tri's but having a nice cold one on the deck in the sun at work then off to the pub :grin:

[bigdogbob]

yay you sounds much better than training on a friday night :nod:

[bigdogbob]

walked the dog as per usual..feeling so tired lately :-s

Trained..was sposed to be legs but hubby quickly talked me into shoulders instead.

Machine press: (wup 12 x 9kgs x 2),10 x 18 kgs,10 x 18kgs,8 x 23kgs,12 x18kg

Seated Lat raises :10 full/10 halfs top up 4kgs/4kgs, 5kgs/4kgs, 5kgs/4kgs(6)3kgs(4)

5kgs/3kgs

rear delts :10 full/10 halfs top up 5kgs/5kgs, 6kgs/5kgs, 7kgs/5kgs, 6kgs/4kgs

front raises: 5kgs x 10 reps, 5kgsx8, 4kgs x 12

Arnie press 6kgs x 10 x 3sets

then 10 minutes on the x trainer random hills L10 and some abs

Meal 1 : coffee, half a nana and protein shake

Meal 2: meusli bar before training

meal 3: post training shake and half nana and 3 fish oil..my joints are so stuffed, wrists, elbows..ow :cry:

meal 4: chicken salad, 1 piece vogels, meusli bar

I can't believe I have to go back to work on Monday..what will I do without my nana naps and I will have to get up at 530am to walk my furry friend :naughty:

[bigdogbob]

Well I did it..

back to work today after 6 weeks off :shock:

Got up at 520am :shock: :shock: :shock: walked the dog...day at work soooo hot 8)

Came home and went to the gym..sooooo hot - trained back

Lat pulldowns: (wup 20 x 18, 20 x 24) 12 x 36, 10 x 42, 8 x 48, drop set (5 x 48, 5 x 42, 6 x 36, 4 x 30, 5 x 24)

Close grip T-bar row: (wup 15 x 10kgs) 15x15kgs, 12x 17.5kgs, 12x17.5 kgs, 10 x 20kgs, drop set (8 x 20, 6x17.5, 6x15kgs, 8 x 10) super set with hyperextensions 12 reps per set

reverse grip lat pulldown: 8x42, 10 x 36, 12 x30

straight arm lat pressdown: 15 x 12, 10 x 18, 10 x18

20 mins cardio on bike random hills L12

[teamfatboy]

Solid work-out in the heat, Nessie, way to go :clap: and it's only eleven months til Xmas and we can do it all again!

[bigdogbob]

Well yesterday got up at 520am again and walked the dog. First day at work with students and it was so hot again.

Came home and was too tired, hit the bed for a nana nap before dinner :pfft:

Again this morning up at 520am walking and then another nana nap but do not despair I am going to the gym soon, hubby is there at the moment and I will go when he's back, means I miss out on the curry and rice again need to eating has been crap since back at work too busy to eat regularly and giving the toasted sandwich maker too much work :roll:

Chicken and salad tonight

[teamfatboy]

May as well have the toasted sammies now - damn sure Castro outlawed those things in Cuba :grin:

[bigdogbob]

Yep I'm sure there's none of that in Cuba haha arroz con frijoles/rice and beans mmmmmm might be a different source of protein for me

Trained chest

Bench Press wup Olympic bar x 15 x 2, 30 kgs x 12, 40 kgs x 10, 45 kgs x 8, 50 kgs x 6, 40 kgs x 8

Incline press: 12.5 x 10, 12.5 x 10, 10.5 x 12

Alt arm dbell press: 8kgs x 10 perside x 2 sets (this was really hard)

Decline flyes: 6kgs x 15 x 3 sets

1 Tricep superset pressdowns/rope pulldowns

30 x 12reps/18 x 10 reps, 36 x 10 reps/18 x 8 reps, 36 x 10/18 x6:12x5

20 minutes cycling alpine pass x L12 (10 kms)

might have a wee sleep in tomorrow, no 5:20am wake up, even tho I need the cardio and my furry friend needs a walk

[teamfatboy]

Niiiiice bench - 50kg for reps, well done! :clap:

Train today - sleep in tomorrow!

[bigdogbob]

Yep sure did the sleep in but then felt crappy cos it was a rush to fit everything in before dropping the kids at school and rushing off to work and taking the thermos that late and not exercising hahaha :pfft: had me buzzing like a mad thing all morning lucky i wasn't teaching til later i woulda ripped some kids head off :?

Had the parent bbq and early finish so will try to get to the gym and work off the sausages in bread mmmmmmmm :naughty:

[bigdogbob]

Went hard at the gym and trained shoulders.

Machine press: 9kgs x 30 x2(wup), 23kgs x 10, 27 kgs x 8, 23 x 10

Smith machine front press: 20 kgs x 15, 25kgsx 10, 25kgs x 8, drop set 25 x4, 20 x 8, 10kgs x 15

Smith machine behind neck half presses from bottom of neck up to parallel

15 x 10, 10 x 12, 10x 12

Upright row to overhead press olympic bar x 12, 10, 10 reps syperset with behind butt straight arm lat raise 2.5 kgs x 10, 8, 8

lat raises superset with half reps at top 6kg x 10/5x10, 5 x10/4x10, 5x 10/3x10

Rear delt raise superset with half reps: 7kgsx10/6kgsx10, 6x10/5x10, 6x10/4x10

single arm alt dbell press 6kgs x 10/side, 5x10, 4x10 no rest

20 mins on bike 10kms 132 cals

[teamfatboy]

Yep, that is DEFINITELY training shoulders, big workout Ness....well done! :clap:

[bigdogbob]

Thanks TFB, hope your goals are all on track too

[runveerun]

Great work Nessie! You'll be knocking them dead in Cuba!

[bigdogbob]

Only with my belly hahaha :doh:

Must stop visiting the lolly aisle after training :oops:

[runveerun]

mmmmm lolly aisle! I just stand and stare at them it seems to cure me of any cravings!

[bigdogbob]

wow what will power you have!!!!

I go to the gym as an excuse to go to the lollies the gyms right next door to the supermarket :oops:

[runveerun]

Yes I go to the Vic Park New world which is near Les Mills and see lots of gym bunnies wandering around sweaty in shorts and vests! I'm the one staring at the chocolate with 10000 can of tuna in her basket.

[bigdogbob]

ohhh nooo not tuna..that's one thing I just refuse to eat..I did when i competed out of necessity but no more..lifes too short for tuna :naughty:

[teamfatboy]

I used to think I could never swallow another can of the stuff...but then I look at how far I've got to go and figure "one more can won't kill me"

There was a thread on here a while back about managing the post-comp blow-out...I reckon that the prospect of the after-comp feed will keep me going - but shares in Sealord would help!

So, how r the shoulders now?

[poos_n_wees]

Hey Ness, how much longer til Cuba?? I'm so jealous!

Must stop visiting the lolly aisle after training :oops:

Yes, but you need high GI carbs after training.. all the PWO nutrition threads say so... :shifty:

[bigdogbob]

Cool HI GI carbs just the excuse I needed thanks poos.

Only 8 weeks now and i will officially be 40 (f$@k) in Cuba (yeeehaaa.) \:D/

Thinking the best idea might be a bulk up cos i figure I'll be losing weight on rice and beans for three weeks :shock: crap I hate those beans :nod:

[bigdogbob]

Well the bulk began on the weekend with BK, McD's, Curry/rice/beer, generally just eating crap all the long weekend oohhh well.

Was so good today but

Up at 520am walked and ran 40 mins

Meal 1: Oats and protein

Meal 2: Cheese toastie, half HPLC

Meal 3: salad and 5 egg white 1 full egg

Meal 4: shake

Trained back..yes that's all! once I'd done my deadlifts i was screwwed

wup lat pulldown 30 x 18, 20 x 24

wide grip pullups: 6 x bodyweight, 5x bodyweight, assisted pullup 35 x 12 (fast up. very slow down) 40 x 12

deadlifts: 40kgs x 20reps, 60 kgs x 12, 70 x 8, 80 x 4, 40 x 15

from the ground one arm dbell row 4 sets 12.5 kgs per side super setted with hyperextensions with dbell raise by side 4 sets 6kgs x 12

straight arm lat pulldown: 18 x 10 reps, 12 x 15, 12 x15reps

dripping with sweat and knacked so went home

Meal 5: shake and 4 chocolate caramels Poos said i could :pfft:

Taking my students to the gym tomorrow, funny to see boys who think they're so hard but are really weak and unco.. well most of them are and laugh at the way they love to look at themselves in the mirror comparing their muscles

[Sportsgirl]

Only with my belly hahaha :doh:

Must stop visiting the lolly aisle after training :oops:

OMG I used to do this too :shifty: I only got out of the habit by forcing myself not to eat them. I like the gummy ones :oops: I fear I'll have a relapse if I start eating them again.