Emmzies corner

[ThePman]

How do bodybuilders walk anyway?

They have a specific walk... um.. hard to describe so i won't try...

You have to wonder how much of that is intentional showing off and how much is just bad flexibility from training like a bodybuilder

[emmzies]

You have to wonder how much of that is intentional showing off and how much is just bad flexibility from training like a bodybuilder

:nod: Your probably onto something there. :pfft:

Mondays Training: Chest/biceps

• DB Incline Bench Chest Press - 10kg 12x3

• DB Incline Flys - 9kg 15x3

• DB Decline Bench Chest press - 10kg 12 x3

• DB Decline Flys - 9kg 12x3

• Chest press machine 35kg 12x3

• Negative Wide-grip pullups 4 x3

• Ez-curl bar - Bicep curls - 21 set 10kg x 3

• Cardio: 25 min medium intensity crosstraining.

Mondays Diet:

Errr.... :? Why does socialisation have to be so futile to an otherwise good diet... :roll:

M1: berry smoothie, coffee, 2x corn thins with p/b

M2: 150g tuna, salad, coffee

M3: apple, strawberries, almonds

M4: fish, veges

M5: 3x meringues (pretty much just egg whites.. :shifty: ), strawberries, cream, some ice cream, popcorn.. :oops:

My chest/bicep routine is far too short (which means i can't justify skipping cardio :shock: ... that must be rectified). If anyone could suggest some good chest/bicep exercises to add would be muchly appreciated.

[Travel Express]

My chest/bicep routine is far too short (which means i can't justify skipping cardio :shock: ... that must be rectified). If anyone could suggest some good chest/bicep exercises to add would be muchly appreciated.

I'm pretty sure a pull up is for your back?? + Biceps

DB Curls,

EZI Grip Bar, Reverse Curls.

Anyway your Weights session should not last longer than an hour, well apparently something to do with Cortisol that gets released???

so aim for around 30 to 45mins, that is what i TRY and do, Around 8 weights exercises a session.

[ThePman]

My chest/bicep routine is far too short (which means i can't justify skipping cardio :shock: ... that must be rectified). If anyone could suggest some good chest/bicep exercises to add would be muchly appreciated.

Geeze, I'm sure not the one to ask then...you're already doing about four exercises too many for "chest" by my reckoning. I'm really not sure what you'd stand to gain from doing even more.

[Chillicat]

I only do 2 chest exercises - db press and flyes - oh, and sometimes pressups - reckon that's enough to be getting on with!

[emmzies]

I'm pretty sure a pull up is for your back?? + Biceps

:nod: Yeah it is, i just do a couple everyday because if i don't i start to loose strength in it. :shifty:

Anyway your Weights session should not last longer than an hour, well apparently something to do with Cortisol that gets released???

so aim for around 30 to 45mins, that is what i TRY and do, Around 8 weights exercises a session.

Hmmm mine normally last 50 mins but i probably don't go as intensly as you people do. Yeah i've heard about that Cortisol thing too :? .... maybe i should just try workout harder and faster from now on. :doh:

Geeze, I'm sure not the one to ask then...you're already doing about four exercises too many for "chest" by my reckoning. I'm really not sure what you'd stand to gain from doing even more.

Too many already? Wow.... I don't know what i was attempting to gain... i just thought the more the better but.. clearly not! :?

I only do 2 chest exercises - db press and flyes - oh, and sometimes pressups - reckon that's enough to be getting on with!

Okay dokey Chillicat, cheers. Seems i was jumping the gun with wanting more chest exercises, ill just make that my enforced cardio day since its normally the shortest weights workout.

Thanks for your help people, as always, its invaluable. :nod:

Oh woops and....

Tuesdays Training: Rest Day.

Tuesdays Diet:

M1: Protein shake ( P.s ON 100% choc malt - :puke: )

M2: 1 egg white, 2 mini pancakes, 1/2 mini croissant, small peice ff bacon

M3: seafood salad, 2 peices sushi

M4: apple, half protein bar, tea

M5: fish, stir fried veges

M6: tea, trim latte

[ThePman]

Too many already? Wow.... I don't know what i was attempting to gain... i just thought the more the better but.. clearly not! :?

This tends to be the default expectation from most people, yes. The problem is, beyond a point strength training becomes endurance work.

If you're trying to make the trained muscles grow (which I'm assuming you are?) then you have to look at it as a trade-off between (relatively) heavy weights and the total workload you do in a session.

There's a balancing point between 1) very heavy weights but low volume (i.e., few sets and low reps) and 2) lighter weights with very high volume (i.e., lots of sets and exercises, higher avg. rep range)

Right now it looks like you're skewing things towards the latter, by trying to do more work. That can be effective up to a point, but the main determinant of both muscle growth and strength gains is getting stronger (really it's increasing the tension generated in your muscles, but that's a whole different tangent).

To put it another way, you can potentially add weight without any limitations. But there's only so many exercises/sets/reps you can do in any given workout session, and past that, only so many workouts you can do in a week.

Ideally you want to be in a middle ground between the two extremes to see the best growth - moderate weights, moderate reps. For a ballpark range, somewhere around 40-60 total reps per muscle group (like 4x10, 5x5 + 3x10, etc), or maybe a range of 4-8 work sets per, tends to be about the top-end for what "works".

That's pure labcoating, but it does seem to pan out in reality for most.

I think most people benefit from putting a lot of effort into 1-2 exercises in a given workout, and then maybe doing some higher-rep pumping crap after the fact. So instead of worrying about adding a ton of exercises, I think it's better to find one lift to really get strong at with sets of 4-8 reps, say, and then follow up with a lighter exercise for a couple sets of anywhere from 10-20 reps.

Using Chilli's example of a press and a flye, you might do something like:

Bench/incline/board press, 3-4x5-6 reps

DB flye, 4-5x10-12 reps

and that's it.

meh. just something to think about in any case.

[steak]

and a solid few points made right there :nod: :clap:

Training with intensity using these principles is a sure fire way to get the body reacting too....short rests, heavy and low reps, high reps and lighter weight and try adding in some of the "different" pumping type exercises like 21s for example to supplement your main exercise 8) :nod:

[Ordy]

Heres what i have in my chest workout that you could pick from, so you dont overdo it?

Flat Bench Press

Incline Press

Decline Press

Dumbell Flat Bench Press

Dumbell Incline Bench Press

Straight Arm Pullovers

Dumbell Flys

Incline Shoulder Raise

Standing Cable Fly

I got some of them from Arnies book and exrx.net

Im looking at splitting these over 2 weeks to do what Pman/steak just said too.

[Chillicat]

and a solid few points made right there :nod: :clap:

Training with intensity using these principles is a sure fire way to get the body reacting too....short rests, heavy and low reps, high reps and lighter weight and try adding in some of the "different" pumping type exercises like 21s for example to supplement your main exercise 8) :nod:

Oooh yeah 21s - I highly recommend those. I've just finished an 8 week stint of alternating 21s with other bicep exercises, and after all the PBs I made this week, I reckon they've done the trick!

[emmzies]

Arghhhh journal neglect.... :shock:

Using Chilli's example of a press and a flye, you might do something like:

Bench/incline/board press, 3-4x5-6 reps

DB flye, 4-5x10-12 reps

and that's it.

meh. just something to think about in any case.

As steak said, theres some seriously good points made there, cheers for explaining it all so clearly.

I have always wondered about that little debate as to high weights versus high reps etc, but never really took an interest into its actual effect. But now I understand its importance I'm definutly going to try to aim for that middle ground you talk about.

You were right when you said i am more leaning to the endurance side of things rather than strength training. I will start focussing on pushing a few main exercises to my absolute max and then a couple with high reps, rather than high reps/low weights in all my large variety of exercises within each routine and we'll see what difference i feel.

Thanks again :nod: :grin:

Heres what i have in my chest workout that you could pick from, so you dont overdo it?

Flat Bench Press

Incline Press

Decline Press

Dumbell Flat Bench Press

Dumbell Incline Bench Press

Straight Arm Pullovers

Dumbell Flys

Incline Shoulder Raise

Standing Cable Fly

I got some of them from Arnies book and exrx.net

Im looking at splitting these over 2 weeks to do what Pman/steak just said too.

Cheers for the suggestions Ordy, very helpful. I pretty much do them all except Straight Arm Pullovers, Incline Shoulder Raise and Standing Cable Fly. I might do what you suggest and add those in alternating each week so i don't overdo it. Variety keeps the workouts fresh i guess, thats why i like adding in new exercises. I also get bored very easily ... :oops:

Wednesdays Training (all i had time for)

• Cardio: 45 min 7km run

Wednesdays Diet

Oh um :shifty: you reallllllllllly don't wanna know. Lets just pretend wed never happened and i entered some strange time warp shall we...

Thursdays Training: Legs

• Squats 12x4 @47.5kg

• Lunges 10kg x30ish

• Leg Press 116kg 15x3

• Push ups 12x3

• Leg extension 62kg 12x3

• Cardio: 20 min cross training 80% HR

• Lying Leg Curl 39kg 15x3

• Glute machine 65kg 15x3 (each leg)

• Hip adduction 76kg 12 x 4

• Hip abduction 76kg 12 x 4

Thursdays Diet

M1: 3 egg whites, 1/2 cup baked beans (with sauce drained off to remove sugary tomato sauce crap)

M2: chilli beans, veges, mince

M3: My new chocolate protein brownie receipe (i really should post it up here sometime: no egg yolks, no fat, tiny amount of sugar but somehow REALLY moist - the only way i'm finding to use up my yucky caramel ON 100% protein powder)

M4: Chicken stirfry, tea

[Specter]

We got another she hulk :shock: . keep up the good work :clap:

[emmzies]

We got another she hulk :shock: . keep up the good work :clap:

The strangers back!

She hulk? :pfft: Haaaardly, i'm a little weakling. But cheers, i shall indeed :grin:

[courts87]

Fill us in on this brownie bizzo

[Specter]

We got another she hulk :shock: . keep up the good work :clap:

The strangers back!

She hulk? :pfft: Haaaardly, i'm a little weakling. But cheers, i shall indeed :grin:

I got my orders from higher up to pop back in now and again....seems things have died a tad bit around here, but its good to see you and the others still posting strong on here. anywayz, im keeping my training secret 8) but I will make a very strong entrance again when its time. Take care chick. and besides...weakling? :? Keep telling yourself that chick....because thats the first piece of crap I have seen you post on here! :naughty: laterz :grin: :grin:

[steak]

, im keeping my training secret 8) but I will make a very strong entrance again when its time.

wtf :?

[emmzies]

Fill us in on this brownie bizzo

Sure thing.

Emma's Protein Brownie/cake/slice thing

Ingredients

5 egg whites

1/4 cup castor sugar

1/2 cup canned fruit (peaches and apricots and apples work best -no sugar added)

1/4 cup skim milk

1/2 cup diet chocolate topping (or normal topping)

2 tbsp cocoa

2 teaspoons baking powder

1 1/2 tsp vanilla

1 cup flour

1/2 tsp bicarb soda

1 Dessertspoon liquid artifical sweetner (if its not sweet enough)

1/2-3/4 Cup protein powder (I used caramel but choc would be best, or vanilla would work too)

3 Tablespoons choc chips (optional)

Directions

1. beat egg whites until soft peaks form.

2. gradually beat in sugar

3. fold in canned fruit, milk, vanilla, artifical sweetner and topping

4. In a different bowl, sift flour, cocoa, baking powder, bicarb soda and add choc chips

5. fold dry ingredients into the egg mixture until just combined.

6. but in lined baking tray

7. bake for 30-40 mins at 170 degree celcius

I got my orders from higher up to pop back in now and again....seems things have died a tad bit around here, but its good to see you and the others still posting strong on here. anywayz, im keeping my training secret 8) but I will make a very strong entrance again when its time.

Your right, the scandel and activity has sorta died downa bit lately (and I'm sure your absense doesn't help ) but its all good, we're still trucking on. Lol as for keeping your training a secret...ummm fair enough, is it because of some amazing new method you don't want the world to know about? We shall all be eagerly awaiting your 'very strong entrance' in the near/distant future then.. 8)

Take care chick. and besides...weakling? :? Keep telling yourself that chick....because thats the first piece of crap I have seen you post on here! :naughty: laterz :grin: :grin:

Hmmm I suppose i have moved one stage above weakling status since i started this journal. 8) Cheers Specter, you take care too. :nod: And don't stay away too long now. :naughty:

[emmzies]

Sooo i adopted the whole high weights rather than endurance policy since Friday. If theres any critques anyone would suggest in this just let me know. Just a question, am i doing too many sets with the higher weights? :-s I'm certainly feeling the change since i adopted it with my Shoulder workout, rather nasty Doms ever since, and i hardly ever get shoulder Doms. Awesome. :grin:

Fridays Training: Shoulders/Abs

• Front raises 12kg 8x4

• Side Delt Raises 10kg 8x4

• Rear delt flies 50kg 9x4

• Shoulder press (machine) 50kg 9x3

• Push ups 15x2

• Ab crunches (on sb) 30x3

• Medicine ball twists 6kg 30x3

• Side plank 60 sec holds each side x 2

• Leg raises 12x3

Fridays Diet

M1: Protein shake (ON 100% Mocha = :puke: , again!), tea

M2: salmon salad

M3: coffee, half protein bar

M4: chicken fajitas, salad

M5: tiny banana split (i ate a quarter :shifty: ), coffee x3

Saturdays Training: Back-Triceps

• Cardio: 1.5hr steep hilll walk earlier in day

• Db Bent over rows 15x3 20 kg - the womans area's DB's dont go over 20kg :evil:

• Seated cable rows 8x4 45kg

• Lat Pulldowns 9x3 45kg

• Inverted row 15x3

• Negative Wide-grip pullups x4

• Tri Extensions 12.5kg 9x3

• Tricep dips (dip station) 3x6

Saturdays Diet

M1: 1/2 cup oats, coffee

M2: 50g jerky

M3: salmon salad

M4: half protein bar, tea

M5: Rice crackers, chips, dip and hummas.... (worst dinner yet :? my bad)

[becbec]

We want pics :protest:

[Travel Express]

Emmzies are you going for the body building look now?

[emmzies]

Emmzies are you going for the body building look now?

NO! :shock: Why?.....Am i heading that way? Oh crap.... stupid weights training addiction. :evil: Its all your fault people...

We want pics :protest:

:pfft: You really don't, trust me.

[Travel Express]

Emmzies are you going for the body building look now?

NO! :shock: Why?.....Am i heading that way? Oh crap.... stupid weights training addiction. :evil: Its all your fault people...

We want pics :protest:

:pfft: You really don't, trust me.

no no your not heading that way. but reading journal, just bought it to my attention :shifty: KUTGW

And yes We want pics!!!!!! \:D/

[runveerun]

• Db Bent over rows 15x3 20 kg - the womans area's DB's dont go over 20kg :evil:

Go to The Big Kids area! :grin:

You're doing great Miss Em good solid eating and working outting! :clap:

[emmzies]

Go to The Big Kids area! :grin:

You're doing great Miss Em good solid eating and working outting! :clap:

Thankys Vee. But no..the Big Kids Area is to be avoided at all costs. :shifty: I'm willing to sacrafice the potential muscle gains to avoid it. :pfft:

no no your not heading that way. but reading journal, just bought it to my attention :shifty: KUTGW

Hmmm Brought it to your attention why? :-s I guess there probably does come a point where i should stop increasing the weights....hmmm.... good point. :? :shock:

[Peachy]

I guess there probably does come a point where i should stop increasing the weights....hmmm.... good point. :? :shock:

Ooo I have wondered this also?? For girls who don't wana go the next step into 'bodybuilding' is there a point where you should stop increasing them?? Then what?? :-s