becbec's road to recovery

[becbec]

hey well done on the bloods and going hard at the gym chickie keep it up!!

Thankies Laura

Gah so i bought an exercycle yesterday, went to assemble it and noticed that there was a dent in the base of it. It wouldn't effect how it works but i thought i'd just take it back and see if they had anymore.. sold out!! GRRRRR! they wouldn't even discount it for me :evil:

Crunches

3x10

Prone Hold with Leg Lift

3x10

Medicine Ball Twist

3x10

Hanging Leg Raises

3x10

Cardio

Bike

20 mins moderate level

20 mins HIIT

[becbec]

Built my exercycle but the resistance wheel doensn't work :cry:

AM

Cardio on bike

20 mins moderate level

20 mins HIIT

PM

Weights

SB DB Bench Press

12x7kg each hand

s/s

DB Curls

12x5kg each hand

x3

DB Pullovers

10x10kg

s/s

Dips

12

x3

Cable Flyes

12x6kg each hand

s/s

Bar Press Down

12x24kg

x3

Leg tomorrow \:D/

[becbec]

Hmmm, feeling quite unsatisfied with my workout today, weights were down and effort needed was up :x

Sumo DB Squats

12,10,10 @ 12.5kg

Deadlifts

7,7,7 @ 30kg

Leg Press

10,10 @ 60kg

12 @ 50kg :doh:

SB Leg Curl

20,10

Standing Calf Raise

15,15,15 @ 30kg

Cardio

15 mins moderate pace

[becbec]

Crunches

4x12 owwwwww

Medicine Ball Twists

3x10

Prone Hold with Leg Lift

4x10

Lateral Rolls

4x30 seconds

Straight Leg Pulses

3x10

Side Prone Hold

2x30 seconds each side

Cardio

Bike

60 mins moderate pace in the comfort of my own home :grin:

[runveerun]

Yay for exercycle! Consistant workouts still happening here fabulous!!! :grin:

[becbec]

SB DB Shoulder Press

12,12,10@5kg

s/s

Lateral Pulldown Wide Grip

12,12,10@30kg

Low Row

10@25kg

12,12@20kg

s/s

Front Plate Raise (With DB.. lol)

10,10,10@6kg

Face Pulls

12@18kg

10@24kg

10@18kg

s/s

Lateral Pulldown Close Grip

12@36kg PB!!! \:D/

12@30kg

12@30kg

And we all lived happily ever after

The End

[becbec]

Very satisfied with my work out today :grin:

PB's are in red

Morning Cardio

Bike

15 mins moderate pace

DB Press

12@8kg each hand

12,10@9kg each hand

s/s

Bicep Curls

12,10,8@6kg each hand

DB Pullover

12@10kg

10,8@12.5kg

s/s

Dips

12,12,11

Decline Cable Flies

10,8@6kg each hand

s/s

Bar Pushdowns

12@24kg

7@30kg, 5@24kg

Night Cardio

Bike

20mins HIIT, 20 mins moderate pace

[runveerun]

WOOHOO for PBs!!! \:D/ night cardio sounds cool 8) more exciting than day cardio! hee hee Is this on your new exer-bike?

[becbec]

WOOHOO for PBs!!! \:D/ night cardio sounds cool 8) more exciting than day cardio! hee hee Is this on your new exer-bike?

Yup sure is! Even though it's really low grade it gets the heart rate up :nod:

I've been finding it hard to find time to do study and gym at the moment so i get up 15 mins early for morning cardio and do the rest while shortland st is on :pfft:

[becbec]

Another good workout today!

AM Cardio

Bike

15mins

DB Sumo Squats

12,12,12@12.5kg

ready to use the 15kg DB next time!

Stiffleg Deadlifts

10,7,7@30kg

Leg Press

12@60kg

12,12@50kg

SB Leg Curl

20,20

Standing Calf Raise

15,15@30kg

15@40kg

PM Cardio

Bike

30 mins

Ordered some WPC from reactiv.co.nz. 4.44kg for 168.80!

[becbec]

SB DB Shoulder Press

12,10,9@6kg each hand

s/s

Lateral Pulldown Wide Grip

10,10,10@30kg

Front Plate Raise

10,10,10@6kg

s/s

Low Row

10,10,10@ 25kg

Face Pulls

10@18kg

8@24kg

12@20kg

Lateral Pulldown CG

12,12@30kg

12@24kg

Cardio

Bike

1 hour moderate pace

[becbec]

Crunches

15,15,12,12

Medicine Ball Twists

10,10,10

Prone Hold w/ Leg Lift

10,10,10

Cardio

Bike

20 mins HIIT

30 mins moderate pace

410cals

[becbec]

DB Bench Press

12,10,8@10kg each hand

s/s

Bicep Curls

10,6,6@ 6kg each hand

Dumbell Pullover

10,10,10@10kg

s/s

Dips

10,10,10

Decline Cable Flies

8,8@6kg

s/s

Cable Pushdowns

12,10@34kg

Did 5 minutes on the treadmill with 5 mins of calf, ham and glute stretching - easing my muscles, hips and knees back into it so i don't injure myself :nod:

Cardio

Bike

40 mins moderate pace

[becbec]

Morning Cardio

Bike

20 mins moderate pace

DB Sumo Squats

10,10,10@15kg

Romainian Deadlifts

10,8,8@30kg

Leg Press

10,10,10@60kg

SB Leg Curl

20,20

Standing Calf Raise

15,15@30kg

15@40kg

Feeling pretty happy about this workout, PB's all over the place :grin:

I feel so ready for my day off tomorrow!

[VampireChick]

Woohoo! Yay for the PBs \:D/

[becbec]

Woohoo! Yay for the PBs \:D/

Thanks :grin:

Taking a new approach to the way my days of training are set out

Day 1: Chest, Arms, Abs, 40 mins cardio

Day 2: Legs, 40 mins cardio

Day 3: Shoulders, Back, 40 mins cardio

Day 4: Chest, Arms, Abs, 40 mins cardio

Day 5: Legs, 40 mins cardio

Day 6: Shoulders, Back, 40 mins cardio

Day 7: REST :grin: :grin:

I feel I have a lot more energy to put into my weights now that i've got my exercycle for cardio at home and I don't worry so much about eating muscle away.

SB DB Shoulder Press

10,10,8@6kg

s/s

Lateral Pulldown Wide Grip

10,10,10@30kg

Front Plate Raise

10,10,10@6kg

s/s

Low Row

10,10,10@25kg

s/s

Face Pulls

12@18kg

12@20kg

10@24kg

SB Back Extensions

3x15

Crunches

3x15

Prone Hold with Leg Lift

3x10

Abs Pulldowns

improvised by holding a heavy box out infront of me

3x15

Medicine Ball Twist

improvised by holding a heavy box

3x10

Cardio

Bike

40 mins

wowee that seems a lot..

[becbec]

oooo my abs are sore today!

DB Bench Press

12,7,8@10kg each hand

s/s

DB Curl

12,10,10@6kg each hand

DB Pullover

12,12,10@10kg

s/s

Dips

12,12,10

Decline Cable Flies

8,8@6kg

s/s

Cable Pushdowns

12@24kg

12@30kg

had a bit of trouble reversing outa my park after that :pfft:

Cardio

Bike

40 mins

[becbec]

DB Sumo Squats

12,12,10@15kg

:grin:

Romanian Deadlifts

12,10,10@30kg

5@40kg

:grin:

Leg Press

12,12,10@60kg

SB Leg Curl

12,10,10

Standing Calf Raise

15,15,15@40kg

:grin:

Cardio

Bike

40 mins

[teamfatboy]

I see PBs

Well done :clap: :dancing: :notworthy:

[Gym rat]

I also see PB's as well. Good work \:D/ \:D/ :dancing: :dancing: :dancing: :rockout: :rockout: :rockout:

[runveerun]

geez look at them all!! PB!! PB PB!! You strong Miss!! :shock:

Well done!

[Chillicat]

I haven't read your whole journal, but I'm guessing that the ones in red are the PBs? Awesome!

[becbec]

I see PBs

Well done :clap: :dancing: :notworthy:

I also see PB's as well. Good work \:D/ \:D/ :dancing: :dancing: :dancing: :rockout: :rockout: :rockout:

geez look at them all!! PB!! PB PB!! You strong Miss!! :shock:

Well done!

Thanks pplz! :grin: *does little bow*

And yup, PB's in red

Was so tired today, contemplating not going to the gym but I decided to go. Too tired for supersets though.

Hanging Leg Raises

3x12

Medicine Ball Twists

3x10 with 5kg MB

Prone Hold with Leg Kicks

3x10

Crunches

3x12

Bike Twists

3x10

Lateral Pulldown

10,10@30kg

8@35kg

Low Row

10,10,10@25kg

Shoulder Press

10,10,8@10kg

Front Plate Raise

10,10@7kg

10@6kg

Face Pulls

12,12,10@24kg

Cardio

Bike

40 mins

Reasonable happy with this workout, busted out some PB's even when I was feeling completely knackered! Chest & Arms tomorrow, my favourite :grin:

[becbec]

Ended up having a day off yesterday, was just waaay too tired

Morning Cardio

Bike

40 mins

DB Bench Press

12,8,6@10kg each hand

s/s

Dips

12,10,8

DB Pullovers

10,10,10@10kg

s/s

DB Curls

12,12@6kg

Did last set as 21's with 5kg owwwwwww

Incline DB Flyes

12,12@5kg

s/s

Bar Pushdowns

12,12@30kg

[becbec]

Been slack as at posting :shifty:

Sunday

Shoulder Press

12,10,8@10kg

Lateral Pulldown

12,10,8@30kg

Seated Row

8@25kg

10,8@20kg

Front Plate Raise

12,10,10@6kg

Back Extensions

10,10,10

Face Pulls

12,12,12@18kg

Cardio

40 mins bike

Monday

DB Sumo Squats

10,10,10@15kg

Deads

8@35kg

8,8@30kg

Leg Press

12,12@60kg

12@70kg

Leg Curl

30,30

Calf Raise

15@40kg

15,15@50kg

Cardio

40 mins bike

Today

DB Bench Press

12,10,10@10kg each hand

s/s

DB Curls

12,10,10@6kg

DB Pullovers

10,8,8@12.5kg

s/s

Dips

12,12,12

DB Flyes

12,12@5kg

s/s

Bar Pushdowns

12,12@30kg

Cardio

10 mins bike :pfft: