becbec's road to recovery

[Optimass]

How much assistance does a Smith give?

Um...theoretically, the bar's supposed to be more-or-less neutral

15lbs ... aprox 6 - 7kg ... but in general terms I never count it myself.

[becbec]

Was told today that the SM gives 10kg assistance

I've been feeling totally exhausted all of this week - almost falling asleep in class etc

I've been eating good and getting enough sleep, last blood test haemoglobin was normal so I dunno what's up. Still managing to get in workouts though

DB Bench Press

12,10,9@10kg

s/s

DB Curls

10,10,8@6kg each hand

DB Pullovers

12,12,10@12.5kg

s/s

Dips

12,12,12

Decline Cable Flyes

8,8,8@6kg each hand

s/s

Tricep Pulldowns

12,10@24kg

12@18kg

Cardio

AM

30 mins bike

PM

10 mins X-trainer

10 mins bike

Getting a new gym program done 2mo :grin:

Haven't seen the dude who did it since my last one so will be interested to see if he thinks i look any different

[becbec]

Grrrrr so went to get myself a new program organised, was looking forward to it all day and I get there and someone had crossed my name out on the list and wrote someone elses. WTF?!?! :evil:

So i got really shitty and just left

Thought i'd post up my diet for today

m1: double protein shake, oats with raisins

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

m3: oats with raisins and scoop of protein powder

m4: 3 vitawheat crackers with vegemite

m5: chicken, rice, beans, peas, brocolli

m6: casein shake

Cardio

1 hour bike

[becbec]

feeling not so tired anymore, still a bit psycho though but i think it's just hormones and stress

Shoulder Press

12@12.5kg

8@15kg

8@12.5kg

Lateral Pulldown

12@35kg

8@37.5kg

8@35kg

Seated Row

12,8@20kg

6@25kg-4@20kg

Front Raises

8,8@5kg each hand

10@4kg each hand

Lateral Raises

8,8,8@4kg each hand

Back Extensions

10,10,10

Face Pulls

12@30kg

10,8@33kg

Cardio

20 mins bike

[runveerun]

still a bit psycho

:shock:

Did you find a PT?

[becbec]

still a bit psycho

:shock:

Did you find a PT?

nope

there are some at my gym but they don't really help you out a lot

i might just bug one of them every once in a while

[runveerun]

still a bit psycho

:shock:

Did you find a PT?

nope

there are some at my gym but they don't really help you out a lot

i might just bug one of them every once in a while

What about getting a plan from Jo Stewart over the internet? I think she would be great! I would use her if I didn't have a PT already!

[becbec]

:shock:

Did you find a PT?

nope

there are some at my gym but they don't really help you out a lot

i might just bug one of them every once in a while

What about getting a plan from Jo Stewart over the internet? I think she would be great! I would use her if I didn't have a PT already!

ooo maybe

i have her on facebook :grin:

[becbec]

Sunday

BB Squats

12@20kg

10,10@25kg

Deadlifts

8,5,5@40kg

not impressed :evil:

Leg Extension

12,10@25kg

12@20kg

Standing Calf Raise

15@60kg

10,10@50kg

Cardio

20 mins bike

Monday

DB Bench Press

12,10,10@10kg

s/s

DB Curls

12,12,10@6kg each hand

DB Pullovers

12,12,10@12.5kg

s/s

Dips

12,12,12

Tricep Pulldown

12,10@24kg

12@18kg

Decline Flyes

8,8@6kg each hand

Cardio

30 mins bike

I am starting a cut so diet will be as follows

m1: 1/4 cups oats, 30g pp

m2: 1/4 cup oats, 30g pp

m3: 85g tuna, 1/4 cup oats, 30g pp

m4: pre workout banana

m5: post workout p shake with dextrose

m6: chicken/tuna + veg

m7: casien shake

[teamfatboy]

PB's two days in a row! :clap:

So, what's not impressing you with the deadlifts ? If I read your journal right, you did 8,5,5 at 50kg on the 27th, compared to 8,8,5 at 40 on the 21st... that's quite a big step-up (a 25% increase, right?) and you did them AFTER setting a PB on squats.

[becbec]

PB's two days in a row! :clap:

So, what's not impressing you with the deadlifts ? If I read your journal right, you did 8,5,5 at 50kg on the 27th, compared to 8,8,5 at 40 on the 21st... that's quite a big step-up (a 25% increase, right?) and you did them AFTER setting a PB on squats.

woops i meant

8,5,5@40kg

so down a few reps

i'll change it :oops:

[teamfatboy]

Even so, you'd clearly gone harder on the squats, to set a PB...ain't no such thing as a free lunch, everything has a price, including personal bests!

So don't beat yourself up too much (besides, that's our job :grin: )

[becbec]

Shoulder Press

12@12.5kg

9@15kg

10@12.5kg

Lateral Pulldown

8,8,8@35kg

Seated Row

12,10,10@20kg

Front Plate Raise

8@10kg

way too heavy

12,12@5kg

Back Extensions

12,10,10

Face Pulls

12,12,10@30kg

Hanging Leg Raises

15,10,10

Crunches w/ 5kg plate

12,10,10,10

Medicine Ball Twists

10,10,10

Cardio

25 mins bike

eeesh pooped

[teamfatboy]

eeesh pooped

28 sets, and PBs in there... welcome to the theory of "Cause and Effect" :grin:

Well done :clap:

[becbec]

eeesh pooped

28 sets, and PBs in there... welcome to the theory of "Cause and Effect" :grin:

Well done :clap:

Thanks TFB :grin:

Had a day off the gym today, arms and hammies still sore as.

Cardio

AM

30 mins bike

PM

30 mins bike

Had a look at myself in the mirror today, shoulders and back are getting quite big and that's backed up that my grey hoodie doesn't fit me round the bust and back so easily anymore :shifty:

I hope my formal dress fits!

[Luigi]

how much u weighn now becbec

[becbec]

how much u weighn now becbec

66kg

[Specter]

how much u weighn now becbec

66kg

Woah...shehulk...hehehe :pfft:

[becbec]

how much u weighn now becbec

66kg

Woah...shehulk...hehehe :pfft:

lol whatever, i'm 1.7m tall

[becbec]

So morning cardio has been a fail all week apart from wednesday so i'm going to start going to the pool in the morning cause once i'm there i have to swim :shock:

DB Bench Press

5x12.5kg

8,9,8@10kg

s/s

DB Curls

12,12,10@7kg

DB Pullover

8,8,8@15kg \:D/

s/s

Dips

12,12,10

Decline Cable Flyes

10,8@6kg

s/s

Tricep Pulldown

12,12@24kg

owww

started doing legs but only did squats before i ran out steam

BB Squats

10,8,8@25kg

Cardio

30 mins bike

[becbec]

got half of my new program done today, i'm really pleased with it and it's really hard! :shock:

So for chest/arms day he's given me:

SB DB Chest Press with feet and knees together

8-10 reps, 3-4 sets

s/s

SB DB Around the Worlds

8-10 reps, 3-4 sets

Assisted Dips

8-10 reps, 3-4 sets

s/s

Assisted Bicep Pullup

8-10 reps, 3-4 sets

Dual Cable Step + Press

8-10 reps, 3-4 sets

s/s

Medicine Ball Bridge on alternating legs

8-10 reps, 3-4 sets

Ezy Bar Bicep Curl

8 reps, 3-4 sets

s/s

Ezy Bar Tricep Extension

8 reps, 3-4 sets

I worked up a hard out sweat only doing half of the reps and half the sets!!

Legs, Back and Shoulder workout is planned for next friday

Workout

Various exercises learning my new program

25 mins cardio on bike

[steak]

awesome...nothing like a change to spark new enthusiasm

[becbec]

So i think i'm going to give training a rest for a bit

I woke up on sat morning with swollen joints almost everywhere - even a sore back which has never happened before.

It's mainly my upper body and if my hips, knees and ankles start feeling better I will definately try do some cardio atleast

GRRRR :evil: :banging: :gunfire: :madman:

[gazza]

So i think i'm going to give training a rest for a bit

I woke up on sat morning with swollen joints almost everywhere - even a sore back which has never happened before.

It's mainly my upper body and if my hips, knees and ankles start feeling better I will definately try do some cardio atleast

GRRRR :evil: :banging: :gunfire: :madman:

that's a real bugger, you've been making some great progress shame things have flared up again.

hope you come right soon and don't drop off too much, all the best.

[Chillicat]

Oh no, that doesn't sound good. Do you think maybe you're coming down with something? Hope you're back on form soon.