becbec's road to recovery

[runveerun]

wahoo my gym reopens tomorrow :grin:

bye bye snobby people!!

Workout:

Bike to work and bike home from work, 19.4km

Food:

m1: soy protein shake, 3 tablespoons of oats

m2: 2 corn thins with peanut butter and manuka honey

m3: coffee, 2 chicken drum sticks, corn this with manuka honey

m4: 2 eggs

m5: chicken stir fry

been practicing my press up, i can do real people ones now :grin:

Woohoo real peoples press ups are great!! They are a good party trick!

hahaha i tried to show off at my drinks a while ago by doing one, didn't go as planned :roll:

Hee hee that's funny! I know either nobody is interested or I get in a competition with boys seeing who can do the most! It never ends very pretty!

[becbec]

Wahoo gym re-opened today, so much new shiny gear i had a go on almost off of it! :grin:

Workout:

weights are all over the place haha

Leg Extension:

10x15kg

2x10x20kg

10x25kg

10x20kg

Leg Press:

10x50

10x60

10x80

2x10x70

10x50

Pull Downs

ummmm i think 10x25kg was the most i got up to

Seated Row

10x20

2x10x25

10x20

Hanging Leg Raises

3x10xbw

Chest Press

10x15kg

2x10x20kg

10x15kg

Cardio:

5 mins on bike, 60 calories

I think that's all i did, maybe i should start writing things down!

Food:

m1: soy protein shake, 2 mandarins

m2: piece of gf bread, 85g tuna

m3: junk :shifty:

m4: orange, roast vege frittata

m5: post workout protein shake with 1/4 teaspoon of dextrose

m6: 2 pieces of gluten free pizza w/ mushroom, chicken, celery

sick of this soy protein and read too much stuff saying it stuffs up your hormones so i'm going to get some 100% Whey. What's the best flavour?

Or SciVation?

Decisions decisions...

[Luigi]

why dont you do a proper split ?

[Small]

leave her alone

some of the bigger chicks on here advocate split up w.os

[Luigi]

im not picking on her, but doing leg press on monday then again today cant be beneficial ?

[becbec]

why dont you do a proper split ?

I wanted to play on all the shiny new things :nod:

getting a new program done soon!

[Small]

yeah, well i did notice she was supposed to attempt 100kgs and didnt but hae its better than not going to the gym eh

[runveerun]

why dont you do a proper split ?

BecBec said she wanted to play on the new shiny things!!

weights are all over the place haha

Maybe she just did what was available?

[becbec]

yeah, well i did notice she was supposed to attempt 100kgs and didnt but hae its better than not going to the gym eh

I did try so

0x100

why dont you do a proper split ?

BecBec said she wanted to play on the new shiny things!!

weights are all over the place haha

Maybe she just did what was available?

There actually weren't that many people there, was just getting used to the new machines and taking advantage of not having to lift the weights onto the stack, all i have to do it pull the pin out and change it. Faaaanncyy

haha but you're right Luigi it wasn't a very well formed workout

[becbec]

omg i have had the WORST day ever

work was shit, car wouldn't start and my best friend is moving back to israel! :cry: :cry: :cry:

Did a 19.4km bike in 1 hour today (30 mins to work, 30 mins back)

Foods:

m1: soy protein shake, banana

m2: coffee, 85g tuna, piece of gf bread with strawberry jam

m3: orange, coffee, roast vegetable fritata

m4: handfull of walnuts

m5: steamed fish and pumpkin chips

m6: 2 corn thins with pb and manuka honey

Trying to work out a training split, was thinking of something like this:

M: Legs, cardio

T: Shoulders, abs, cardio

W: cardio

T: Chest, cardio

F: Tri/Bi, cardio

S: Back and cardio or rest depending on what day i work

S: Back and cardio or rest depending on what day i work

(kinda stole from laurasaur)

[becbec]

Gonna start my new program as of next wednesday, have book an appointment with a trainer at my gym and hopefully he doesn't laugh when i say i wanna get big muscles!

Workout:

Seated Row

10x20kg

10x25kg

8x25kg

8x25kg

10x20kg

Weight has gone down.. new machine might have something to do with it as i don't feel any weaker

Shoulder Press

10x5kg

2x10x10kg

8x10kg

10x5kg

10x5kg

Wide Grip Pull Down

10x20kg

10x25kg

2x10x30kg

8x30kg

8x25kg

10x20kg

back burnnnn

Chest Press

10x15kg

10x20kg

2x8x20kg

8x15kg

10x10kg

Tricep Pulldown

3x10x10kg

weight is down on this too, possibly because of new machine

forgot to do bicep curls

Cardio:

8 minutes cardio (75cal)

I've cut down on my cardio a bit, am going to start doing 5 minute warm ups before weights and 10 minutes after. Heard somewhere that too much cardio hinders muscle growth :?

Food:

m1: soy protein shake, coffee

m2: piece of caramel and hazlenut slice, coffee (went out for coffee with mum)

m3: 85g tuna, piece of gf bread with jam

m4: pre workout pineapple pieces

m5: post workout protein shake

m6: steamed fish, veges

[teamfatboy]

Gonna start my new program as of next wednesday, have book an appointment with a trainer at my gym and hopefully he doesn't laugh when i say i wanna get big muscles!

If he laughs, kick him to the kerb and find another!

I've cut down on my cardio a bit, am going to start doing 5 minute warm ups before weights and 10 minutes after. Heard somewhere that too much cardio hinders muscle growth :?

Not so much hinders, but if diet and timing aren't right, can use muscle as a fuel source... 's kinda why marathon runners are stick-people and sprinters aren't (or something like that!)

[becbec]

Arg back to school monday :x

Workout:

5 minute warm up on rower

Leg Extension

10x15kg

10x20kg

2x10x25kg

10x20kg

Leg Curl

10x25kg

3x10x30kg

Leg Press

10x50kg

10x60kg

10x70kg

10x80kg

10x90kg!!!

10x100kg!!!

10x110kg!!! (omg nearly exploded and died)

legs are gonna be sooo sore tomorrow!

10mins cardio on bike

Foods:

m1: soy protein shake, jam on gf bread

m2: coffee, 85g tuna, jam on gf bread

m3: coffee, orange

m4: post workout protein shake with dextrose

m5: spinach and bacon quiche

m6: gf blue berry muffin, 2 beers

[Small]

good work on the leg press!

remember good depth reps and no collapsing knees.

[runveerun]

110kg!! Fantastic!!! :clap: How are you feeling today Miss? Congratulations!!!

[becbec]

good work on the leg press!

remember good depth reps and no collapsing knees.

Yeah haha my form was getting shit after about 2 or 3 of these

110kg!! Fantastic!!! :clap: How are you feeling today Miss? Congratulations!!!

OMG my legs are sooo sore! I got up super early and ran myself a bubble bath to soak them and they still hurt, i'm gonna have fun at work today :?

[runveerun]

Make sure you eat enough protein that'll fix them!! Have fun!

[becbec]

No workout today, leggies sore :twisted:

Foods:

m1: soy protein shake, pear

m2: orange, piece of gf bread

m3: vege pizza (gf)

m4: corn thins with peanut butter and manuka honey

m5: 85g tuna

m6: protein shake

Was thinking about buying some casien protein too, does that contain high amounts of lactose and are there any other slow release, low lactose alternatives?

[becbec]

Back to school today :x good to catch up with everyone though

Workout:

5 min warm up on rower (1000m in 4:38)

Bench Press

haven't done this in a looooong time and feeling well pleased with myself about today

10x20kg

10x23kg

10x25kg

10x20kg

Chest Press

10x15kg

10x20kg

2x10x15kg

Shoulder Press

3x10x5kg

Low Row

10x25kg

10x35kg

2x10x30kg

Wide Grip Pull Downs

2x10x30kg

10x35kg

10x30kg

Cardio:

1:30 on glider, how the f**k are you meant to work these things

10 mins treadmill

7 mins cross trainer

(about 120cal all up)

Getting my new program done tomorrow with the most hard out trainer there, i'm a little scared!

Just ordered some Strawberry Banana ON 100% Whey yum yum

Food:

m1: soy protein shake, coffee, apple

m2: 85g tuna, piece of gf bread

m3: pre workout apple

m4: post workout soy protein shake with dextrose

m5: corn thins with pb and j =P~

m6: chicken, vege

m7: protein shake

[becbec]

My best friend left today so feelin very sad :cry:

Got my new program done, was just shown how to use correct form and how to use the machines properly so I wouldn't really count it as a workout apart from 20mins cardio I did on the bike before I left.

New program:

Lateral pull downs - 3 sets of 12-15 reps

Bench press - 3 sets of 10-12 reps

Shoulder press - 3 sets of 10-12 reps

Low row - 2 sets of 12-15 reps

Medicine ball lifts - 3 sets of 10

Prone hold - 3 sets of 10x10sec holds

Leg press - 3 sets of 12 reps

Inner thigh - 3 sets of 12 reps

Outer thigh - 3 sets of 12 reps

Leg extension - 2 sets of 12 reps

Leg curl - 2 sets of 12 reps

Pelvic tilt + lift (crunch things) - 3 sets of 10

Lateral rolls on sb - 2 mins

Calf raise machine hasn't arrived yet but when it does he's going to add it to my program

Cardio wise, bike 30mins or rower 5000m

I will be choosing 3-5 exercises to do each day along with some cardio

Trainer told me i have a slight curve in my spine because of bad posture and that i should go see a doctor because my knee alignment with my feet is f**ked!

Food:

m1: apple, coffee (shit i know but had to get up early to take my friend to the airport)

m2: piece of gf bread, 85g tuna

m3: kumura

m4: post workout protein shake with dextrose

m5: chicken, salad

m6: protein shake

[teamfatboy]

Time in the gym always counts :nod:

[becbec]

Workout:

Leg Extension

2x12x20kg

Leg Curl

2x12x15kg

Leg Press

3x12x60kg

I feel the volume of this is kinda low... ah well I guess I have to put my trust in the trainer, i'm sure he knows what he's doing :-s

Cardio

30 mins on bike (300cal)

bright red and half dead by the end of this. NOT looking forward to my 5000m row tomorrow!

Food:

m1: soy protein shake, coffee

m2: 85g tuna, piece of gf bread, raisins

m3: pre workout orange

m4: post workout protein shake with dextrose

m5: brown rice, sweet and sour pork

[Luigi]

show your trainer what you have been doing, hes probably just giving you a generic girly program.

[becbec]

show your trainer what you have been doing, hes probably just giving you a generic girly program.

I told him my goals and this is what he gave me so i'm gonna stick with it, if it doesn't work then i'll go somewhere else :twisted:

[teamfatboy]

How did you feel about the intensity of each exercise?

Altho there's only seven sets in there (2 + 2 + 3), if you can get the feeling by the end of it that there wasn't another rep left in the tank, then that's good...but if you wandered away thinking "Is that it", maybe you need to work with the PT on the intensity.

There's only three things to mess with - weight, reps or number of sets. If increasing the weights would be a problem - maybe talking that over with the PT might see him increasing the reps or sets.

Just my 10c worth [but hey, isn't it great that you actually felt you hadn't done enough?]