Emmzies corner

[Bobsta]

Ehe cheers, bit of brain fry working on a few things atm. I was being very basic(maybe too much) but learnt a fair bit more though

Be easier to get that meal down afterwards too, i usually gotta wait an hour or so after the creatine/protein shakes and all the water i drank from the workout.

No worries mate, but I'd still take the shake if i could as its more of a whole food and has other growth factors and benefits.

Anyway lets not fill up this journal too much, its emmzies corner after all

[emmzies]

wish they made a pill that had 30g of protein

:ditto: Surely they'll invent it someday....

Anyway lets not fill up this journal too much, its emmzies corner after all

Discussion tis always welcome in 'my corner' :wink:

[emmzies]

So since I'm going away for a week i thought i better actually write up todays result so i don't look like a complete slacker. Probably wasn't the best timing to start a journal but nevermind...

Despite about 9 hrs sleep in total this week and a billion end of term assignments due i managed to get my five workouts in before i went away. Although tonight was a big FAIL. Stupid gym shutting early on Fridays...

Bent-over row 20kg 15x3 each side

Bicep curls 9kg dumbbells 15x3 each side

Front dumbbell raise 10 kg 15x3

Dumbbell Chest press (on swiss ball) 12kg 12 x 3

Chest press machine 30kg 12x3

Ab crunches (sb) 30x3

Bench dips 15 x3

Mountain climbers 24x3

Oblique Bridges 30 sec holds x 3 - (owwie)

Push ups 10x3

Leg extension 60kg 15x3

Lying leg curl 35kg 15x3

Leg press 115kg 15x3

Glute machine 52kg 15x3 (each leg)

Cross trainer - 15 mins HR 80%

M1: protein pancakes, tea, half protein shake

M2: 3x corn thins with honey, tea

M3: 300g ( :shock: ) tuna, tomato soup, coffee

M4: half protein shake, some more tuna, coffee

M5: Chicken stirfry

Downed over 4.5L today and only two coffee's, yay for me. \:D/

Kinda scared about having to go without the gym (or the facilities to go for runs) for a week but hopefully i won't return a big fat weak slob. :?

Till then Journal.... :salute:

[becbec]

Have fun on holiday

u deserve it!

[rose]

Have fun on holiday

u deserve it!

Fully! :grin:

Take care law chick :salute:

[emmzies]

Thats sweet, thank you peoples, it twas indeed awesome ...but man i missed the gym.... the bloody addict that i am. :doh: My one failed attempt at getting a work out (running up and down the hotels 6 flights of stairs countless times) was an epic fail in many ways... at least i have now mostly regained the use of my leg.

By the way Rose, far out those are some awesome abs, well done! :clap:

[Luigi]

Thats sweet, thank you peoples, it twas indeed awesome ...but man i missed the gym.... the bloody addict that i am. :doh: My one failed attempt at getting a work out (running up and down the hotels 6 flights of stairs countless times) was an epic fail in many ways... at least i have now mostly regained the use of my leg.

By the way Rose, far out those are some awesome abs, well done! :clap:

we have missed you emmzies welcome back

[emmzies]

we have missed you emmzies welcome back

Thanks for your 'dedication' Luigi.

[becbec]

we have missed you emmzies welcome back

Thanks for your 'stalking' Luigi.

:shock:

[rose]

twas indeed awesome

Welcome back law chick

Did you have any epiphanies while you were away?

[emmzies]

Did you have any epiphanies while you were away?

Hmmm no epiphanies.... maybe just lessons...

1. Christchurch sucks. I must escape asap.

2. I'm not staying at a hotel without a gym again.

3. Visas are dangerous.

4. Stairs really, really hate me.

Onwards and upwards.....

I finally decided to start splitting my workouts as you guys suggested, although not too sure if i'm on the right track, but we'll see.

I decided my 5 day split can start with Chest/Biceps.

DB Incline Bench Chest Press - 10kg 12x3

DB Bench Chest press (no incline?) - 10kg 12 x3

DB Flys - 10kg 12x3

DB Bicep curls - that 21 set thing TFB mentioned 7 kg x 3

(except we had no preacher bench, which I read is what your supposed to use when doing the final full curls so I used a swiss ball instead: man these are painful..)

Mountain climbers x 40 (my legs wanted to release some energy, they were feeling neglected)

Push ups 10x3 (to failure. Complete failure)

Bent over rows 20 kg 13x3 (probably not really chest/bicep? but it felt incomplete not doing them)

Bench dips 3x10 (also not sure if they are relevent....)

Cardio: 40 min 80% HR cross training.

If anyone has anything they think i should add/detract/change, please let me know. :nod:

Tommorow i shall attempt legs.... :?

[Luigi]

I decided my 5 day split can start with Chest/Biceps.

DB Incline Bench Chest Press - 10kg 12x3

DB Bench Chest press - 10kg 12 x3

DB Flys - 10kg 12x3

DB Bicep curls - that 21 set thing TFB mentioned 7 kg x 3

(except we had no preacher bench, which I read is what your supposed to use when doing the final full curls so I used a swiss ball instead: man these are painful..) swapping these to a ez- curl bar or flat bar would be easier than db's and do them standing up that way you dont need a preacher/bench

Mountain climbers x 40 (my legs wanted to release some energy, they were feeling neglected) leg/core exercise... remove

Push ups 10x3 (to failure. Complete failure)

Bent over rows 20 kg 13x3 (probably not really chest/bicep? but it felt incomplete not doing them) should be doing these on back days, again you could alternatively use a barbell

Bench dips 3x10 these are for triceps so do them on your tricep.back day

add another bicep exercise in here, maybe cable curls or alternating db hammer curls

Cardio: 40 min 80% HR cross training.

If anyone has anything they think i should add/detract/change, please let me know. :nod:

Tommorow i shall attempt legs.... :?

[rose]

maybe just lessons... 1. Christchurch sucks

I agree. I got beaten up in the park by a gang of streetkids once upon a time :pfft:

Bench dips

I'd avoid these. Based on personal experience and this info confirming it:

"Bench Dips. Feet elevated, hands on a bench. Avoid. The torso position is unhealthy for your shoulders, especially when you do them weighted."

Alternatives:

- "Chair Dips. Put 2 chairs back to back & dip in between. Make sure the chairs are stable enough so you don’t fall."

- Parallel Bar Dips :nod:

"What If You Can't Do 1 Rep? Stay away from Dip Machines. The strength you build on machines doesn't transfer. Dips are harder: you have to balance yourself. If you can’t do 1 rep, try one of these:

- Ask for Help. Ask someone to help you on the way up by grabbing your side with his hands and squatting up & down.

- Partials. Get on the 2 supports with locked elbows. Unlock your elbows, lower yourself slightly & push back up. Gradually increase the range of motion as you get stronger until you can break parallel."

Sorry for Stronglifting your journal :shifty:

[Travel Express]

Soudns like good wee routine to start with, but Bent over rows Are back exercise, Bench Dips Tri exercise, and mountain climbers legs..?

But if your happy doing it like that, it should be fine

Is the Cardio done after the weights or before?

[emmzies]

Is the Cardio done after the weights or before?

Yup Cardio after weights. :roll: Even though i hate it that way, i know its for the best.

Soudns like good wee routine to start with, but Bent over rows Are back exercise, Bench Dips Tri exercise, and mountain climbers legs..?

Yup i know, my bad :oops: .... I shall indeed make the changes next week as Luigi's suggested... well most of them.

DB Bicep curls - that 21 set thing TFB mentioned 7 kg x 3

(except we had no preacher bench, which I read is what your supposed to use when doing the final full curls so I used a swiss ball instead: man these are painful..) swapping these to a ez- curl bar or flat bar would be easier than db's and do them standing up that way you dont need a preacher/bench

Thanks for your help Luigi. I didn't even think to do them with a ez-curl bar, that would make alot more sense and i've since seen everyone using that instead. Is it not important to do the last full curls sitting down though? I do the half curls standing up... I could venture out of the womans area and into the 'main' gym to find a preacher bench if necessary, i guess.. :shifty:

Mountain climbers x 40 (my legs wanted to release some energy, they were feeling neglected) leg/core exercise... remove

But..... they're .....fun..... :grin:

We'll see.

maybe just lessons... 1. Christchurch sucks

I agree. I got beaten up in the park by a gang of streetkids once upon a time :pfft:

OMG :shock: Who would be stupid enough to mess with you!? Idiots...

Bet it was in Chch's South-auckland (aranui)?

Bench dips

I'd avoid these. Based on personal experience and this info confirming it:

Okey dokey, i shall remove them from my back-triceps day that i had moved them too, thanks! I can totally understand how they could be damaging actually. Still trying to figure out the alternatives though... little confuddling but i'll get there.

[emmzies]

So i attempted Legs yesterday (quads, hams, calves) which involved the evil squats and dead lifts which i had always avoided out of pure wimpyness....

Squats

15@ 10kg

15 @ 15 kg

12 @ 20kg

I have no idea if i'm doing these right but.... they're alot less confusing then deads.

Lunges 9kg x 30 (or something)

Stiff leg Deads 25kg (i think..) 10x3

I seriously felt like a complete retard doing these :doh: I have no idea if my technique is right, but hey theres a first time for everything... :?

Leg Press 118kg 15x3

Mountain climbers x 40 ( )

Leg extension 45kg 12x3

Lying Leg Curl 37kg 15x3

Glute machine 52kg 15x3 (each leg)

Hip adduction 64kg 15 x 3

Hip abduction 64 kg 15 x 3

Cardio: 40 mins cross training - 70-80% HR

Guessing theres some i should take out/add here too? :shifty: It felt like a way too easy workout anyway.

Shoulders/Abs is on the cards today, which i really dont have much of a clue about but hey i'll figure it out. Yay for uni hols.

[Optimass]

Leg Press 118kg 15x3

why not make it a round 120? your not taking it easy are you?

[Travel Express]

You do more Leg exercises than I do, But its all good, doing Cardio after weights to try burn more calories?? or just because ya want too?

[emmzies]

You do more Leg exercises than I do, But its all good, doing Cardio after weights to try burn more calories?? or just because ya want too?

I suppose its because I enjoy leg exercises more, i could do them all day. Upper body is another question...

I do cardio after weights because thats what everyone on here has advised, particually for fat loss...i think? :think: Although i did read somewhere the other day that if your not bulking it doesn't matter too much.... who knows.

why not make it a round 120? your not taking it easy are you?

Ummm.... possibly. :shifty:

Day Three: Shoulders/Abs

• Front raises 8kg 12x3

• Side Delt Raises 8kg 12x3

• Rear delt flies 30kg (I think..) 12x3

• Push ups 10x3 (….surely these fit in :think: )

• Ab crunches (on sb) 30x3

• Medicine ball twists 6kg 15x3

• Side plank 30 sec holds each side x3

• Leg raises 10x3

• Cardio: only 30 mins cross training - 80% HR (why does the gym have to close so freakin early! :banging: )

This whole workout only ended up being 600 cals, even though it still took just under 1.5 hrs.... not goooood. :disgusted: Guess i'll just have to go mega quick next time to keep that HR up.

[shruglife]

DB Bicep curls - that 21 set thing TFB mentioned 7 kg x 3

(except we had no preacher bench, which I read is what your supposed to use when doing the final full curls so I used a swiss ball instead: man these are painful..)

Are you talking about 21's? I don't know why you think you need a Preacher Bench?

[Luigi]

yea as i said for 21's just do them standing up. bottom half first then top half then full range, no need for a bench of any kind

[emmzies]

Are you talking about 21's? I don't know why you think you need a Preacher Bench?

They must of said that on the site i was reading because they were describing how to do them with db's, one arm at a time. Maybe its the girly weak version... :-s

Frick that guy in the vid is huge :shock: frightening.

[emmzies]

Day Four: Back/Triceps.

FAIL. :banging:

So It seems i have completely ignored my back till now, and I officially suck at every single exercise. Will someone please tell me working the back muscle groups are the hardest? Or even better, that i can just skip it all together? :pray:

• Negative Wide-grip pullups

3,4,4,3, 2.....gave up. These are so freakin hard, even the negative ones. I have NO chance of ever doing the proper ones. I can see why i avoided them :doh:

• Db Bent over rows 20 kg 15x3

• Seated cable rows 32kg 12 x 3

• Lat Pulldowns 28kg 15x3

• Inverted row

3,7,8 ...then i figured out i shouldn't be doing them so low :shifty:

10,12,12

• Tricep dips

4,5,3,4 (and only partial….yet another fail :pale: )

• Cardio:

- 35 mins cross training - 80% HR

- 10 mins insanely fast and spastic treadmill HIIT. Such an awesome failed-workout frustration-outlet :grin:

I guess at least this was over 900 cals to make up for yesterdays slobbishness. :naughty:

I was intending on doing the five day split which would mean tommorow's just cardio, but is that actually a good idea since i'm already doing 40 mins cardio on the other days anyway? :think: And what happens if i decide to workout 6 times this week, i just go back to the beginning (chest/biceps)?

:doh: I'm such a NOOB. I don't deserve a journal alongside you amazing/experienced/knowledgeable pro's.

[Sakura]

FAIL. :banging:

So It seems i have completely ignored my back till now, and I officially suck at every single exercise. Will someone please tell me working the back muscle groups are the hardest? Or even better, that i can just skip it all together? :pray:

If you've never done these exercises before then it'll take a little while before you get the technique down pat, and build up some strength. Do you have a training partner or PT to check your technique?

Remember, good things take time and you'll be hammering your back with the best of them in no time.

And no, you can't skip it! :naughty: :grin:

• Tricep dips

4,5,3,4 (and only partial….yet another fail :pale: )

Reps to failure aren't "failures", they're a positive thing. You're doing well girl :clap:

[runveerun]

wide grip pullups are difficult, start with under hand chin ups first and progress to wide grip pullups! It's taken me more than a month to be able to do one chinup -close grip! I hope to progress to wide grip by the end of the year??!!!