becbec's road to recovery

[becbec]

Oh i don't like that Lambie one. Well, i don't dislike her i just got given a free personal training session from her coz she randomly offered it to me (coz she'd been watching me.... :? ) but i never got her again and feel kinda bad so try and avoid her....

anyway....

The chris guy sounds good, ill try go to his one with you when we eventually go.

Your new programme looks cool btw, glad your PT session went well.

This lady?

http://www.lesmills.co.nz/gfi_details.cfm?&gfiid=272

I'm lucky i've found myself a nice PT lol, they try to guilt trip you, it's evil i say.. EVIL :evil: !!

Yep! I will be going next Tuesday, best to get there round 5.20 so you can get a good spot though :shock:

[becbec]

Woohoo, I'm no longer feeling cripple anymore.

Cortisone is at 35mg now, gonna go down to 33mg tomorrow

Legs

Warm Up

30 sec rest between sets = :shock:

Squats with Sand Bag

15,15,15 x 10kg

Sumo Squats

15,15 x 9kg

Step Ups

reallyreallyreallyfast for 2 mins

Leg Curls

12,12 x 30lbs

Leg Extensions

12,12 x 40lbs

Bike

3 mins reallyreallyreallyfast

Calf Raises

12,12

Glute Machine

12,10 x 60lbs

Bike

3 mins reallyreallyreally fast

Stretches

Cardio

40 mins bike

[teamfatboy]

\:D/ Great news Becbec, good to hear :clap:

Great WO too, looks like fun!

[becbec]

Another epic workout in the land of becbec 8)

DOMS are ouch from yesterday, trying to stretch them out so i'll be able to manage another leg workout tomorrow

Upper Body

Warm Up

SB DB Chest Press

12,12,10 x 9kg

SB DB Flyes

12,12,12 x 4kg

Seated Row

12 x 21kg

10,10 x 28kg

Cable Single Arm Row

12,12 x 15kg

12 x 20kg

DB Shoulder Press

12 x 3kg

10,10 x 4kg

DB Upper Cuts

12 x 3kg

Seated Bicep Curls

12,12,12 x 5kg

Overhead Tricep Rope Extension

12,12,12 x 15kg

Cardio

Intervals on bike

3 mins @ level 4

-

2 mins @ level 7

1 min @ level 8

1 min @ level 9

1 min @ level 10

1 min @ level 11

1 min @ level 12 - sprint

-

x3

Stretches and done

[becbec]

Was planning to do legs today but they were still sore from leg workout the other day.

Abs

Jack knives

SB Sit ups

Planks

SB side twists

V sit ups

Cardio

Intervals on bike

3 mins level 4

-

1 min level 7

1 min level 9

1 min level 10

1 min level 11

1 min level 12 - sprint

-

x5

I looked like a drowned rat at the end of this 8)

[becbec]

Upper Body

Warm Up

SB DB Chest Press

12,12,10 x 9kg

SB DB Flyes

12 x 4kg

10,10 x 5kg

Seated Row

12,12,10 x 28kg

Cable Single Arm Row

10,10,10 x 20kg

DB Shoulder Press

12,10,10 x 4kg

DB Upper Cuts

12 x 3kg

Seated Bicep Curls

12,12,12 x 5kg

Overhead Tricep Rope Extension

12,12,12 x 15kg

DB Rear Flyes

12,12,12 x 4kg

SB Crunches

12,12

Cardio

Intervals on bike

3 mins @ level 4

-

2 mins @ level 7

1 min @ level 8

1 min @ level 9

1 min @ level 10

1 min @ level 11

1 min @ level 12 - sprint

-

x4

[teamfatboy]

Cardio

Intervals on bike

3 mins level 4

-

1 min level 7

1 min level 9

1 min level 10

1 min level 11

1 min level 12 - sprint

-

x5

I looked like a drowned rat at the end of this 8)

Nice cardio - was this you, then ?

Another solid workout today too - KUTGW :clap:

[becbec]

Cardio

Intervals on bike

3 mins level 4

-

1 min level 7

1 min level 9

1 min level 10

1 min level 11

1 min level 12 - sprint

-

x5

I looked like a drowned rat at the end of this 8)

Nice cardio - was this you, then ?

Another solid workout today too - KUTGW :clap:

Yeah! except I was purple!!

I dyed my hair and the dye was still washing out in the shower so when i sweat it ran down my face :shifty:

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[becbec]

Had my last dose of medicine at le hospital yesterday 8)

Tuesday

Cardio

15 minutes moderate pace

30 mins intervals, following the previous regime

Did a pump class too, weights in that will definately be up next week

[becbec]

Squats with Sand Bag

I couldn't find the 10kg bag anywhere, so grabbed the 15kg one instead 8)

15,15,15 x 15kg

Sumo Squats

15,15 x 9kg

Step Ups

2 mins

Leg Curls

12 x 30lbs

10 + 1/2 + 1/2 x 35lbs

Leg Extensions

12,12 x 45lbs

Bike

3 mins, increasing intensity each minute

Calf Raises

12,12

Glute Machine

12,12 x 60lbs

Bike

3 mins with increasing intensity

Plank w/ toe tap thingies

8,8

SB hand to feet exchange

12,12

SB Crunches

12,12

Stretches

Cardio

30 mins intervals on bike

[teamfatboy]

Squats with Sand Bag

I couldn't find the 10kg bag anywhere, so grabbed the 15kg one instead 8)

15,15,15 x 15kg

Nice, nice, way to go Becbec :clap: No taking the easy option for you, eh! :nod:

[becbec]

Squats with Sand Bag

I couldn't find the 10kg bag anywhere, so grabbed the 15kg one instead 8)

15,15,15 x 15kg

Nice, nice, way to go Becbec :clap: No taking the easy option for you, eh! :nod:

I'm eyeing up the 20kg one :pfft:

[becbec]

SB DB Chest Press

12 x 9kg

12,10 x 10kg

SB DB Flyes

12,12,12 x 5kg

Cable Single Arm Row

10,10,5 x 20kg

7 x 25kg

Seated Row

12,10 x 28kg

12 x 21kg

DB Shoulder Press

12,10,10 x 4kg

DB Upper Cuts

12 x 3kg

Seated Bicep Curls

8,8,8 x 6kg

DB Rear Flyes

12,12,12 x 4kg

Lat Pulldown

12 x 28kg

12,12 x 21kg

Overhead Tricep Rope Extension

12 x 15kg

10 x 17.5kg

12 x 15kg

Cardio

30 mins bike

270cal

avg HR = 157bpm

[becbec]

Smith Machine Squats

I tried to do 20kg with the sandbag but i couldn't lift it up :shifty:

12,12,10 x 20kg

Sumo Squats

15,15 x 10kg

Step Ups

2 mins

Leg Curls

12,10 x 35lbs

Leg Extensions

12 x 40lbs

12 x 45lbs

Bike

3 mins

RPE = 6,7,8

Single Leg Calf Raises

12,12 x 5kg

Glute Machine

12 x 60lbs

10 x 65lbs

Bike

3 mins

RPE = 7,8,8

Cardio

30 mins bike

250cals

avg HR = 167BPM

[runveerun]

Smith Machine Squats

I tried to do 20kg with the sandbag but i couldn't lift it up :shifty:

I can't get the 20kg sand bag over head without de-capitating myself first too! How about using DB's? 10kg each side?

[becbec]

Smith Machine Squats

I tried to do 20kg with the sandbag but i couldn't lift it up :shifty:

I can't get the 20kg sand bag over head without de-capitating myself first too! How about using DB's? 10kg each side?

:doh: why did I not think of this?!

Will try it next time, thanks Vee!!

[becbec]

Cardio

40 mins bike

350cals

avg HR = 158BPM

[becbec]

DB Squats

15,15,15 x 20kg

Sumo Squats

15 x 10kg

15 x 12.5kg

Step Ups

2 mins

Leg Curls

12,12 x 35lbs

Leg Extensions

12,12 x 50lbs

Bike

3 mins

RPE = 6,7,8

Single Leg Calf Raises

12,12 x 5kg

10,10 x BW

Glute Machine

12 x 65lbs

10 x 70lbs

Bike

3 mins

RPE = 7,8,8

Cardio

20 mins bike

avg HR = 164BPM

[bar-belle]

great to see you are off the meds and back into your weight training. good stuff :nod: hey what is "plank with toe tap thingies"??I'm intrigued.

[becbec]

great to see you are off the meds and back into your weight training. good stuff :nod: hey what is "plank with toe tap thingies"??I'm intrigued.

You do the plank and then move your left foot out, right foot out, left foot in , right foot in etc

[Ronin]

move your left foot out, right foot out, left foot in , right foot in etc

Do you then shake it all about, do the hokey tokey and turn around? After all, that is what it's all about

[becbec]

Hokey Tokey Time :grin:

SB DB Chest Press

12,10,8 x 10kg

SB DB Flyes

12,12,12 x 5kg

Cable Single Arm Row

12,12,10 x 20kg

Seated Row

12,12,10 x 28kg

DB Shoulder Press

12,10,10 x 4kg

Not sure why I'm not making any gains on this. I always find the 1st set really easy and then my muscles get fatigued really easy, any ideas?

DB Upper Cuts

15 x 3kg

Seated Bicep Curls

10,8,8 x 6kg

DB Rear Flyes

12,12,12 x 4kg

Lat Pulldown

12,10 x 28kg

12 x 24kg

Overhead Tricep Rope Extension

12,10 x 17.5kg

10 x 15kg

Cardio

30 mins bike

10 mins of intervals

20 mins at moderate pace

Looking forward to pump class tomorrow :grin:

[becbec]

Le Pump tonight

Cardio

45 mins bike

[teamfatboy]

DB Shoulder Press

12,10,10 x 4kg

Not sure why I'm not making any gains on this. I always find the 1st set really easy and then my muscles get fatigued really easy, any ideas?

Looking forward to pump class tomorrow :grin:

Um... I was looking at this, and I'm not sure... although maybe the weights are a little heavy... but then I thought about my own situation - I can bench roughly twice what I can shoulder-press, and I think my shoulders lack power, comparatively, so maybe the weight's about right.

I know my PT would tell me to drop the weight if I'm failing too early in the plan, but if the first set is really, really easy, you find the weights fly up, but then performance tapers off, maybe it's to do with either form or the secondary muscles.

I'm sure Rose or ThePman would have ideas, but you could try doing shoulders before chest, see if the problem persists ?