Emmzies corner

[emmzies]

Heh, yep, serious. Dunno aye, thinking about it, I got into it years ago, didn't belong to a gym and didn't run. Skipping was cheap, I only needed a rope and I could do it at home. Last year I used it to mix things up as I got sick of running on the street (posers, rain), and being a lab rat on a treadmill/crosstrainer or whatever at the gym. And it's quite meditational :shifty: Zone out city. It's great for your arms and calves :grin:

Very true :nod: Skipping is the under-rated and neglected cardio source. I do have to source my own good skipping rope though. The entire gym has ONE and i spend about 10 mins each day searching in 6 spots around the gym before i find it (if i find it). Thanks for the link too, I'm going to attempt to master alternating foot styles now then maybe move onto the 'toad'

Thursdays Training: Legs

• Cardio 1: 20 mins med HIIT cross training

• Squats 10x6@60kg

• Lunges 10kg x20ish

• Leg Press 121kg 10x3

• Leg extension 67kg 12x3

• Lying Leg Curl 41kg 9x4

• Glute machine 72kg 10x3 (each leg)

• Hip adduction 80kg 12 x 4

• Hip abduction 80kg 12 x 4

• Cardio 2: 6 mins serious HIIT cross training and some skipping inbetween sets

Woops, been well over a week since i've had a rest day. Oh well i got the time, flag rest days for now.

Thursdays Diet

M1: Protein pancakes, grapefruit, tea

M2: 150g salmon, salad, 1/2 avocado

M3: half protein bar, tea

M4: half protein shake, 50g jerky

M5: 4 peices chicken sushi, popcorn, tea

Soooo people i have a little dil-emma that i would appreciate some help with....

In a couple of weeks or so i'm off to the US for three months to do an internship/holiday and I'm not going to have access to a gym...and its freaking me out! :shock: Holidaying for 10 days without one was bad enough. I plan to develop a gym-less workout routine that will enable me to maintain my strength as best i can. :pray: Obviously maintaining cardio fitness isn't too much of a problem as i can easily adopt running as my cardio source, or skippping (in case theres too many murderers and rapists in the lil american town i'm going too to run by myself :shifty: ).

I'm just in the brainstorming phase of this right now but any input/ideas as to how i can maintain strength without any kind of equipment would be greatly appreciated.

:idea2:

[ThePman]

Bodyweight exercises are a good option.

Also where are you going in the States? You may be able to wrangle a cheap gym - ours are a lot cheaper than down this way.

[Draft]

I spent 3 months backpacking around Europe and tried to keep up training.

Are you going to be moving around alot? Do you have anyone who can help?

I found myself doing an all over workout every day rather than working on a split - was the easiest way to minimise muscle/strength losses. My friends did think it was weird when I started curling their packs though.

I found the following exercises pretty useful (though some a little awkward):

Pack weighted press ups

Chins (if you can find an appropriate bar, can also change grip to hit bis more)

Bar dips (b/w bunks)

Bench Dips

Split squats or 1-legged squats with pack as extra weight.

Pack curls

Pack raises/press (to hit shoulders)

Hand-stand press ups (may want a hand here!)

Pack/suitcase rows

Normally, you should be able to get a half decent core-workout still through planks and crunches etc.

[teamfatboy]

If you can, a couple of the rubber strength training bands take up very little room, and can be used for resistance training. I was quite impressed with how many standard free-weight exercises you can do using bands.

[Draft]

If you can, a couple of the rubber strength training bands take up very little room, and can be used for resistance training. I was quite impressed with how many standard free-weight exercises you can do using bands.

Do you find that these give you increased resistance at the top of the movement? I had this workout cable thing but ended up ditching it for that reason.

[emmzies]

I found the following exercises pretty useful (though some a little awkward):

Pack weighted press ups

Chins (if you can find an appropriate bar, can also change grip to hit bis more)

Bar dips (b/w bunks)

Bench Dips

Split squats or 1-legged squats with pack as extra weight.

Pack curls

Pack raises/press (to hit shoulders)

Hand-stand press ups (may want a hand here!)

Pack/suitcase rows

Normally, you should be able to get a half decent core-workout still through planks and crunches etc.

Thats awesome, cheers for those suggestions, I will definutly look into them. Unfortunutly i won't have help though, so may have to give the hand stand push ups a miss. :pfft:

As for the possibility of still doing a split, yeah i was wondering whether there were direct substitutes for the core split exercises like chest presses etc but guessing thats abit hopeful.

Also where are you going in the States? You may be able to wrangle a cheap gym - ours are a lot cheaper than down this way.

I'm going to be moving around for about half the time, but for about 1.5 months i'll probably be pretty settled in North Carolina so maybe a gym membership could be a possibility for that time, since i'll have my own transport then too.

Approximately how much cheaper are they, outta interest?

If you can, a couple of the rubber strength training bands take up very little room, and can be used for resistance training. I was quite impressed with how many standard free-weight exercises you can do using bands.

Hmm after some resistance-band-googling maybe substitutes for core exercises isn't so hopeful afterall... Looks pretty simple too http://exercise.about.com/cs/exerciseworkouts/l/blbandworkout.htm

[emmzies]

Ahhhh crap i'm slack :shock: i've got some backdated journaling to do....

Fridays Training: Shoulders/Abs

• Front raises 12kg 10x3

• Side Delt Raises 10kg 15x3

• Rear delt flies 50kg 12x4

• flies 70kg 12x4

• Push ups 12x3

• shoulder press (machine) 50kg 15x3

• Ab crunches (on sb) 30x3

• Side plank 90 sec holds each side x 2

• Cardio: 15mins medium HIIT cross trainer

Fridays Diet

:shifty: Um...Truly got no freakin idea.

Saturdays Training: Rest (with a restful 5km run)

Saturdays Diet

M1: 4 egg whites, 1 whole egg

M2: 150 g salmon, feta, 4 egg whites, baby spinach, salad

M3: tea, protein cookiex2

M4: tomato soup, 150g chicken

M5: protein brownie, teax2

Sundays Training: Back-Triceps

• Db Bent over rows 20 kg 15x5

• Lat Pulldowns 10x4 43kg

• Inverted row 15x4

• Assisted chin ups 30kg 15x5

• Assisted Tricep dips 35kg 12x4

• Tri Extensions 12.5kg 15x3

• Standing BB rows 25kg 13x5

• Cardio: 35 mins cross training - 70-80% HR

Sundays Diet

M1: 1/2 cup oats, tea

M2: 150 g salmon, feta, 4 egg whites, baby spinach, salad

M3: protein cookie, tea x2

M4: 3 whole eggs , 1/2 cup baked beans, spinach (bit of a screwed up dinner)

M5: protein cookie, tea x2

[emmzies]

Progress Update Two:

In my rather reflective mood this weekend i decided to look back at my goals and determine where my journal has actually got me since i started it 3 months ago.

Like my first update 2 months ago, In terms of my initial goal of decreasing the numbers on the scales I have seen nothing but failure. Nonetheless, my cardio fitness is way up and i'm feeling stronger than I've been before, so i have decided to completely ditch my 5kg weightloss goal (well it would be 7kg now since i've put on two since i started my journal. Go figure :roll:).

Despite all this i am really pleased with the progress I've made. I guess the central success is that i have the guts and ability to wear a bikini without traumatizing the world, which is something i never thought i could ever achieve. :grin: The controversial "progress pic" i posted last week was taken before i started the journal, so I decided a current pic 3 months later was necessary. I know the pics are so different its impossible to actually see any changes but ...meh!

My new goal:

Continue losing body fat, particually around the abdominal area and tone my core as much as possible (i truly hate it right now :evil: ). Along with that i want to continue to develop overall strength, but not to a level that would ever classify me as a she-hulk.

So again, onwards and upwards and thank you for everyones ongoing encouragement and advice, i truly appreciate your support. You guys are amazing. :nod: :notworthy:[attachment=0]me 3.jpg[/attachment]

[Travel Express]

wow alot of reading right there but i got through it speaking of updates its almost time for my 3month update in my journal. anyway back on to Emmzies overall good work so far chick, good too see you are keeping a note of whats going on, wish i kept better records. Try using the Swiss Balls at the gym to work the core, if ya get stuck with exercises on them just google it :grin: and KUTGW.

[teamfatboy]

Well done Emmzies... :clap: You're going to have a wonderful summer!

Don't let the numbers mess with your head... use the tape measure and the mirror as your gauge. Do clothes still feel looser? Do you see improvements?

As for training - you're already stronger than when you started. Perhaps not in absolute weight terms, but in endurance, in stamina and intensity you might find you've improved meaningfully already. So pick training goals that work for you, and then go achieve them!

:notworthy: :jive: :dancing:

[Ordy]

Btw nice pic =p

Looking good already, but tis nice to have more goals to work towards. Always a way to better one-self.

[emmzies]

Btw nice pic =p

Looking good already, but tis nice to have more goals to work towards. Always a way to better one-self.

Haha thanks Ordy, but i got a long way to go :nod:

Well done Emmzies... :clap: You're going to have a wonderful summer!

Well, a wonderful winter... i'm skipping summer. Stupid different hemispheres.

Don't let the numbers mess with your head... use the tape measure and the mirror as your gauge. Do clothes still feel looser? Do you see improvements?

As for training - you're already stronger than when you started. Perhaps not in absolute weight terms, but in endurance, in stamina and intensity you might find you've improved meaningfully already. So pick training goals that work for you, and then go achieve them!

Yup i totally agree TFB, stuff the scales. I've concluded they're an amature's way to judge success. :nod:

Try using the Swiss Balls at the gym to work the core, if ya get stuck with exercises on them just google it

Thankys buddy, good idea. I really should get my own swiss ball come to think of it. Think its time to add some serious core exercises into my programme...hmmmm

[courts87]

Nice pics and yeah def get yourself a swiss ball I got mine for dirt cheap from Kmart like $30 or somethin

[ThePman]

Also where are you going in the States? You may be able to wrangle a cheap gym - ours are a lot cheaper than down this way.

I'm going to be moving around for about half the time, but for about 1.5 months i'll probably be pretty settled in North Carolina so maybe a gym membership could be a possibility for that time, since i'll have my own transport then too.

North Carolina? I'm so sorry!

Though I'm sure they'll enjoy having a nice Australian* girl hanging around.

* This is what you will be to them. Just get used to it now. That and the looks of confusion when you say "New Zealand".

Approximately how much cheaper are they, outta interest?

If you're paying more than $30 US per month, and you're not in an upscale rich-folks location, you're getting ripped off. For a short term membership, if you're just going to be there say 3-6 months, I wouldn't pay more than $60-70 per month.

Also look into a larger chain-type of gym if you're going to be moving around. You'll find that a lot of them have reciprocal memberships, so you can use them if you're scattered around.

[emmzies]

North Carolina? I'm so sorry!

Uh oh :-s whats wrong with North Carolina? Got any warnings for me?

Though I'm sure they'll enjoy having a nice Australian* girl hanging around.

* This is what you will be to them. Just get used to it now. That and the looks of confusion when you say "New Zealand".

Hmmm i don't have too much of a problem with being called an Australian, thats all good. Maybe i'll just say i'm from there to avoid the whole "whats new zealand?" scenario.

If you're paying more than $30 US per month, and you're not in an upscale rich-folks location, you're getting ripped off. For a short term membership, if you're just going to be there say 3-6 months, I wouldn't pay more than $60-70 per month.

Also look into a larger chain-type of gym if you're going to be moving around. You'll find that a lot of them have reciprocal memberships, so you can use them if you're scattered around.

Wow the standard $30 per month is awesomely cheap, lucky Americans.

I pay $17 i think now and i'm going to be putting that on hold while i go away so I don't mind too much if its $60 per month or so, would be worth it, to keep my sanity if nothing else.

[ThePman]

North Carolina? I'm so sorry!

Uh oh :-s whats wrong with North Carolina? Got any warnings for me?

Ever seen the movie "Deliverance"?

OK to be serious, since I don't want to scare you too much, NC is at the edge of the South - which is where the stereotype of the redneck Bible-loving pro-America types come from. Anywhere in the southeast you can expect to see a lot of that kind of behavior.

Nothing dangerous or anything, just that you'll probably have a bit of culture shock.

[emmzies]

OK to be serious, since I don't want to scare you too much, NC is at the edge of the South - which is where the stereotype of the redneck Bible-loving pro-America types come from. Anywhere in the southeast you can expect to see a lot of that kind of behavior.

Nothing dangerous or anything, just that you'll probably have a bit of culture shock.

Hmmm interesting... well i grew up around bible-bashers so I've developed methods to handle that bit at least. Probably not the pro-america redneck element though, that shall indeed be an experience.

Cheers for the heads up :nod:

Mondays Training: Chest/biceps

• DB Incline Bench Chest Press - 12kg 9x3

• DB Incline Flys - 10kg 9x3

• DB Decline Bench Chest press - 12kg 9 x3

• DB Decline Flys - 10kg 9x3

• Ez-curl bar - Bicep curls - 21 set 15kg x 4

• Push ups 12x4

• Cardio: 30 min crosstraining

Mondays Diet

M1: 1/2 cup oats, 1/2 cup milk

M2: 50 g jerky, tea

M3: salmon salad, tea

M4: half protein bar, coffee

M5: thai chicken curry and tom yum soup (minus any potential rice)

Tuesdays Training: Legs

• Cardio: 25min cross training

• Squats 13x5@60kg

• Lunges 10kg x30ish

• Leg Press 113kg 15x3

• Mountain climbers 3x 30

• Push ups 12x3

• Leg extension 62kg 12x3

• Hip adduction 80kg 12 x 4

• Hip abduction 80kg 12 x 4

Tuesdays Diet

M1: 4 egg white omlette

M2: apple

M3: salmon salad, seeds, tea

M4: protein bar, almonds, coffeex2

M5: 100g chicken breast, chilli beans

M6: tea x2

[Optimass]

i got a cheap short term membership at Ballys when my wife was nursing over there. The one in Scottsdale AZ was well set up and the gear was in excellent condition. There are Ballys gyms all over the place.

Must admit from a body building perspective it paled in comparison to training at Mecca in California (but that goes without saying).

see its $29 per month no contract http://www.ballyfitness.com/

[emmzies]

see its $29 per month no contract http://www.ballyfitness.com/

Thats fantasticly cheap, far out. Awesome :grin: Will be good to see how they compare to NZ Gyms too.... but at $7.50 US a week... they could be as crap as Contours and i wouldn't care. Beats having to train outside in 1 degree temperatures. :shock:

[emmzies]

Wednesdays Training: Shoulders/Abs

• Cardio 1: 7mins HIIT running

• Front raises 12kg 10x3

• Side Delt Raises 10kg 15x3

• Rear delt flies 50kg 12x4

• Reverse dumbell flies 7kg 13x3

• Flies 70kg 12x4

• Push ups 12x3

• shoulder press (machine) 50kg 15x3

• Ab crunches (on sb) 30x3

• Oblique sit ups (on sb) 20x3

• Medicine ball twists 6kg 30x3

• Side plank 60 sec holds each side x 3

• Standard Plank 60 sec holds x3

• Leg raises 12x3

• Cardio 2: 15 mins cross training

Hmm i really need to refine this, sure took quite a while. :doh: Maybe i'll split shoulders/abs into seperate days.

Wednesdays Diet

M1: 5 egg white spinach omlette, teax2

M2: seeds, 50g jerky, coffee x2

M3: salmon salad, tea, half protein bar

M4: apple, handful almonds, coffee

M5: Fish, veges, feta

[Ordy]

Yeah, thats more than I ever do and i thought some of my workouts were too big =p

Hard splitting everything up and still doing them all over a week and a bit tho :/

[emmzies]

Yeah, thats more than I ever do and i thought some of my workouts were too big =p

Hard splitting everything up and still doing them all over a week and a bit tho :/

Yup i know what you mean. And I quite like my current 4 day split....mainly coz it means i can have rest days without feeling like i'm going to get too behind. :shifty:

Hmmph..... Maybe I'll combine shoulders and chest/biceps. Thats always a quick workout anyway.. unless someone can tell me why thats a bad idea...

[ThePman]

My preference is (almost) always to do less each session and train everything more often.

Instead of wacking every muscle group once a week with a boat-load of exercises, pick 1-2 exercises per muscle group (or movement pattern) and do them 2-3 times per week.

As far as the amount of work you do, well to be honest I'm not sure why you do that much to begin with

[emmzies]

My preference is (almost) always to do less each session and train everything more often.

Instead of wacking every muscle group once a week with a boat-load of exercises, pick 1-2 exercises per muscle group (or movement pattern) and do them 2-3 times per week.

So your reccommending i get rid of the split, essentially?

As far as the amount of work you do, well to be honest I'm not sure why you do that much to begin with

Yesterday i was experimenting with which ab/core exercises gave the most burn/i enjoyed the most. I'm unlikely to keep them all. I have kind of cut back on the amount of work i do though...i think.. :shifty: if i'm really honest, I probably do more lifting than i should because I'm procrastinating doing my cardio and like running out of time to complete it... :doh:

[ThePman]

So your reccommending i get rid of the split, essentially?

Not necessarily.

I will say that I'd never put someone on a body-part split for a variety of reasons. At least not someone that wasn't pretty well advanced as a lifter and with bodybuilder-ish goals, and even then I think there are better ways to organize things.

I won't really get into it here but bodybuilder splits are very redundant in some ways (consider how many pressing movements your shoulder does every week, vs. pulling movements) and inadequate in others (consider how many pulling movements your shoulder does every week vs. pressing movements). There's also the matter of optimal training frequency, as it relates to both neural learning and the physical adaptations in the muscle.

That said, you run into other considerations beyond pure physiological optimization. Namely, what do you enjoy and what are you going to stick with? The best routine on the planet doesn't mean anything if you hate it so much you never go to the gym.

There's also the matter of what you expect out of it. If you're happy with what you're doing and the results from it, I can't think of any good reason to change it. Talk of optimization is for those with relatively high-level goals. If you're just trying to maintain some fitness level, most of that discussion is superfluous.

Yesterday i was experimenting with which ab/core exercises gave the most burn/i enjoyed the most. I'm unlikely to keep them all. I have kind of cut back on the amount of work i do though...i think.. :shifty: if i'm really honest, I probably do more lifting than i should because I'm procrastinating doing my cardio and like running out of time to complete it... :doh:

Ha. Avoidance.