becbec's road to recovery

[becbec]

Owwie, DOMS is legs today :grin:

Reverse Grip Lat Pulldown

12,12,12,12 x 28kg

s/s

DB Shoulder Press

12,12,12,12 x 4kg

SB Back Extension w/ DB Rear Flyes

10,10 x 3kg

10,10 x 2kg

s/s

Alternating Front and Side Raise

10,10,10,10 x 3kg

Wide Grip Lat Pulldown

12,12,12,12 x 28kg

Narrow Grip Assisted Chins

10,10,8 x 35kg assist

12 x 40kg assist

s/s

Assisted Dips

10,10,8 x 35kg assist

12 x 40kg assist

Cardio

30 mins bike

[Luigi]

flubbular mass ? how gay is that :shock:

[becbec]

flubbular mass ? how gay am i :shock:

I didn't know, thanks for sharing

[becbec]

PT at 9am this morning, I think it's the earliest i've been up on a Saturday in a loooong time :pfft:

Looking to cut down on body fat in the next few weeks so she's given me a circuit type program.

Warm-up on X-trainer

5 mins

Body Weight Squats

15

Box Jumps (4 high)

15

Hill Climbers

15

Power Lunges w/ DB's

15 x 8kg

Deadlifts w/ DB's

15 x 8kg

Squat Jumps

15

MUCH NEEDED Recovery

2 mins

The idea is that I try and do as many circuits as I can in 20 mins.

Managed 4 today but didn't complete all reps because I would have collapsed on the floor or thrown up :shifty:

Goal by the end of next week is 4 circuits with all the reps

[teamfatboy]

Hmmmmm - it's an interesting thing. I kinda wonder why, since you were doing weights and 30m chunks of cardio, how you'd lose more fat by swapping to the circuit. How long did the circuit take you ?

[Luigi]

flubbular mass ? how gay am i :shock:

I didn't know, thanks for sharing

har har. spose u of all people would know :shock:

[becbec]

Hmmmmm - it's an interesting thing. I kinda wonder why, since you were doing weights and 30m chunks of cardio, how you'd lose more fat by swapping to the circuit. How long did the circuit take you ?

I know i'm probably not going to gain any muscle size from this, just endurance. I have to complete as many rounds as I can in 20 minutes

[becbec]

flubbular mass ? how gay am i :shock:

I didn't know, thanks for sharing

har har. spose u of all people would know :shock:

:roll:

Chest/Arms today

Hamstrings are sooo sore today, having some trouble walking.. and now I have to go to work :computer:

Yesterday

Cardio

30 mins bike

300 cals

Today

SB DB Bench Press

13,10,10,10 x 9kg

s/s

SB DB "Around the Worlds"

10,10,10,10 x 3kg

Cable Step and Press

10,10 x 15kg each side

10,10 x 10kg each side

s/s

Medicine Ball Prone Hold w/ Knee Lift

12,10,10,10

Ezy Bar Skull Crushers

8,8,8,8 x 10.5kg

s/s

Ezy Bar Bicep Curls

8,8,8,8 x 10.5kg

Assisted Bicep Pullups on SB

8,8,5 x BW

s/s

Dips

10,10,10

[Luigi]

:roll: :roll:

[teamfatboy]

I know i'm probably not going to gain any muscle size from this, just endurance. I have to complete as many rounds as I can in 20 minutes

Cool, I knew you were going into it eyes wide open, and as long as you get the results you want, what else matters, right?

Hamstrings are sooo sore today' date=' having some trouble walking.. and now I have to go to work :computer:

Medicine Ball Prone Hold w/ Knee Lift[/quote']

Good luck at work :grin: - what are the medi-ball prone holds ? I'm thinking it's like a regular prone bridge but with hands on a ball, but what's with the knee lift?

[becbec]

I know i'm probably not going to gain any muscle size from this, just endurance. I have to complete as many rounds as I can in 20 minutes

Cool, I knew you were going into it eyes wide open, and as long as you get the results you want, what else matters, right?

Hamstrings are sooo sore today' date=' having some trouble walking.. and now I have to go to work :computer:

Medicine Ball Prone Hold w/ Knee Lift[/quote']

Good luck at work :grin: - what are the medi-ball prone holds ? I'm thinking it's like a regular prone bridge but with hands on a ball, but what's with the knee lift?

I'm aiming to get my body fat down at the moment because I find from previous experience, that once it's gone, it's gone and unless I get sick (like last time) and have to stop exercising then my body fat stays around the same level.

I drews u a picchurr

[becbec]

Reverse Grip Lat Pulldown

12,12,12,12 x 28kg

s/s

DB Arnold Press

12,10,10,10 x 4kg

SB Back Extension w/ DB Rear Flyes

10,10 x 3kg

10,10 x 2kg

s/s

Alternating Front and Side Raise

10,10,10,10 x 3kg

Wide Grip Lat Pulldown

12 x 28kg

10 x 31kg

10,10 x 28kg

Press Ups

12,12,12,12

s/s

Dips

12,12,12,12

Cardio

RPM Class \:D/ \:D/

[Jigga]

Training is looking consistent :nod:

[becbec]

Training is looking consistent :nod:

No boobs and a penis?

Sports bra = flat boobs

and it's just a bump in my shorts :shifty:

[becbec]

Pump class tonight

Cardio

40 mins bike

[Growth]

This would make a mean colgate ad!

[teamfatboy]

I'm aiming to get my body fat down at the moment because I find from previous experience, that once it's gone, it's gone

Mad envy... I slip for a moment and kaboom, a visit from the fat fairy!

I drews u a picchurr

[attachment=0]untitled.JPG[/attachment]

OK, now I see what you meant with that exercise..... but one word for ya: conditioner! that piccie's got some mean dandruff :grin:

[becbec]

I'm aiming to get my body fat down at the moment because I find from previous experience, that once it's gone, it's gone

Mad envy... I slip for a moment and kaboom, a visit from the fat fairy!

I drews u a picchurr

Cardio

15m of slow cardio on bike

100 cals

[becbec]

Today has been a huge attack against the flubbular mass.

AM

RPM

45 mins

PM

Body Attack

1hr

so all up 1h45m of cardio...

Good news too, I got into my nursing course finally!! \:D/

[teamfatboy]

Great to hear about nursing, good luck :clap: \:D/

Wicked couple of workouts in there too... major cardio binge going on, keep it up!

[becbec]

SB DB Bench Press

10,10,10,10 x 9kg

s/s

SB DB "Around the Worlds"

10,10,10,10 x 3kg

Assisted Dips

10,8 x 35kg assist

10,8 x 40kg assist

s/s

Assisted Bicep Pullups

10,10 x 35kg assist

10,10 x 40kg assist

Cable Step and Press

8 x 15kg each side

10,10,10 x 10kg each side

s/s

Medicine Ball Prone Hold w/ Knee Lift

12,10,10,10

Ezy Bar Skull Crushers

8,8,8,8 x 12kg

s/s

Ezy Bar Bicep Curls

8,8 x 15.5kg

8,8 x 12kg

Cardio

30 mins bike

[becbec]

Reverse Grip Lat Pulldown

12,12,12 x 28kg

4 x 28kg + 6 x 35kg

s/s

DB Arnold Press

12,12,12,10 x 4kg

SB Back Extension w/ DB Rear Flyes

10,10,10 x 3kg

s/s

Alternating Front and Side Raise

10,10,10 x 3kg

Wide Grip Lat Pulldown

12,12,12,12 x 28kg

Press Ups

12,12,12,12

s/s

Dips

12,12,12,12

Cardio

1hr BodyAttack Class

[teamfatboy]

Nice work... did you do weights right before the Body Attack class, or at the end of the day ?

[becbec]

Nice work... did you do weights right before the Body Attack class, or at the end of the day ?

Just before 8)

[teamfatboy]

Nice - guess things are going well for you at the moment :clap: \:D/