Emmzies corner

[emmzies]

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.

Wow thats some great indepth advice, cheers. You seriously know your stuff! :clap:

I actually always thought the split was mainly for the bodybuilding-orientated person too, like you say, hence why i never really thought to adopt it till i started a journal. In saying that i do feel like i've had better results since i started the split, but then i think that could be attributed to the fact that i'm just paying more attention to my workouts and pushing myself harder than i have before, and whether or not it was split i would probably see just as positive results.

So, if i understand you rightly, i should decrease the variety of exercises i do within each muscle group and do the core ones more often, and not limit them to certain days?

Thursdays Training: Back-Triceps

• Db Bent over rows 20 kg 15x5

• Lat Pulldowns 15x4 42kg, 12x2 40kg

• Inverted row 15x4

• Negative Wide-grip pullups x4

• Tricep dips 6x4

• Ab crunches (on sb) 30x4

• Oblique sit ups 15x3

• Tri Extensions 12.5 10x3

• Cardio: 15 min run, 15 mins cross training

Thursdays Diet

M1: 1/4 cup oats, 4 egg whites

M2: 50g jerky, tea, seeds

M3: salmon salad, feta, avocado, tea

M4: coffee, almonds, plain biscuit

M5: tofu, veges, 2 tablespoons rice

M6: tea, protein brownie, too much milk.......

[ThePman]

I actually always thought the split was mainly for the bodybuilding-orientated person too, like you say, hence why i never really thought to adopt it till i started a journal. In saying that i do feel like i've had better results since i started the split, but then i think that could be attributed to the fact that i'm just paying more attention to my workouts and pushing myself harder than i have before, and whether or not it was split i would probably see just as positive results.

Right, and this is why I tend not to really butt in on people's training unless they ask - you just tend to ask

Your last sentence there really nails it. You can be a huge Labcoat and worry about every last detail, but at the end of the day the "best routine" is the one that gets you to show up and work.

So, if i understand you rightly, i should decrease the variety of exercises i do within each muscle group and do the core ones more often, and not limit them to certain days?

Well, if we're talking "ideal" I think most people will benefit from training "lifts" at least 2-3 times per week - these would be movements you're intentionally trying to get stronger on. Note that "get stronger" doesn't mean "huge 1-rep max"; it can also mean that you're just tracking it to see if you're actually improving.

The same applies to muscle groups as well - I'm not going to bog it down w/ the science but physiologically, there is a strong rationale to training a muscle more frequently than once per week. I like doing full-body sessions 3x/week, or alternating upper body and lower body sessions. The latter can be done with four workouts per week, say Mon-Tues-Thurs-Fri, or you can stick to three days by alternating like A-B-A, B-A-B.

It may sound like a lot of work, but there's a trade-off in that you do less each session too. If you're only training 1-2 exercises per muscle group, sticking mainly to bigger lifts to maximize economy, and doing only say 8-12 sets, then it's not going to cripple you and you'll be just fine by the time the next session rolls around.

It might end up something like this:

Day 1 - Upper Body - Back emphasis (upper/middle back/triceps)

2-3 back exercises, including a row and a chinup movement

1-2 tricep exercises

1 light pressing "chest" exercise

Day 2 - Lower Body - Quad emphasis (squats/"legs")

2-3 quad exercises, including a squatting type movement and a single-leg movement (step-ups, lunges, split squats, etc)

1-2 calf exercises

Day 3 - Upper Body - Pressing emphasis (chest/shoulders/biceps)

2-3 pressing exercises, including a bench press and an overhead press

1-2 bicep exercises supersetted w/ 1-2 shoulder exercises

Day 4 - Lower Body - Lower back/hip/hamstring emphasis (deadlifts/etc)

2-3 low-back/hamstring exercises, like deadlifts or good mornings along with any leg curl movement

1-2 calf exercises

I'd keep most working sets in the 5-10 rep range and go from there, but definitely trying to get a blend of heavier/low-rep work and lighter/high-rep work as well.

[drizzt]

Firstly, from what I've read Emmzies you've got a lot of great work going on here - diet and exercise-wise. Good stuff! :clap:

Secondly (and apologies for a bit of a hijack), but Pman; after reading the past couple of pages of this journal you've given me a lot of food for thought in regards to workout structure. I especially like your reasoning in the last couple of posts here. After I've finished my cut this year - and once I move into Rugby training next year - I may pick your brains about the structure of my workouts if that's sweet?

[emmzies]

The same applies to muscle groups as well - I'm not going to bog it down w/ the science but physiologically, there is a strong rationale to training a muscle more frequently than once per week. I like doing full-body sessions 3x/week, or alternating upper body and lower body sessions. The latter can be done with four workouts per week, say Mon-Tues-Thurs-Fri, or you can stick to three days by alternating like A-B-A, B-A-B.

Sweet, that sounds like a plan, except i'll be doing at least 5-6 workouts per week (lately its been 6-7ish :? ). Thanks so much for your help, i feel like I have just recieved a free personal training consultation (no offence intended, your definutly one of the most knowledgeable members on nzbb i've come across!! ).

But seriously, I really value your input, thats fantastic advice as always. :nod: When i get the time to sit down and sort it out I definutly plan to adopt your recomendations and develop a new workout structure. I'm abit over my current one and my gymming could definutly do with a interest-shake-up, since its been several repeditive months now.

Firstly, from what I've read Emmzies you've got a lot of great work going on here - diet and exercise-wise. Good stuff! :clap:

Cheers drizzt, although after keeping up with your journal i feel my efforts pale in comparison. :oops: I wish i was as focused and dedicated! Ha, and my diet is actually pretty crap too.... but anyway... thanks

Fridays Training: Chest/biceps

• Cardio: 45 mins cross training - i HAVE to start doing this every freakin day. I feel so podgey due to my weeks of cardio-neglect lately. :doh:

• 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 14kg x 3

• Push ups 12x3

Fridays Diet

M1: 4 egg whites, Protein shake- omg wtf, who the hell invented ORANGE cream?! :puke: :disgusted: :crazy: NEVER again.

M2: coffee, half protein bar

M3: 150g salmon, avocado, salad veges, tea

M4: 50g jerky, mandarin, coffee

M5: homemade carbless hamburgers

M6: small amount of yoghurt, a berry friand (i think it was mainly ground almonds since it was gf :? the healthiest dessert choice there anyway....) , teax2

Turns out my mental and physical breakdown during exams was more than worth it, I did way better than i thought i would :grin: (pretty sad my extravagent celebration was a berry friand, when all my friends got trashed, but mehh, good luck to them :roll: )

[teamfatboy]

Turns out my mental and physical breakdown during exams was more than worth it, I did way better than i thought i would :grin: (pretty sad my extravagent celebration was a berry friand, when all my friends got trashed, but mehh, good luck to them :roll: )

Sounds like someone got their results back - well done!

Nicely done too on dodging the alcoholic pothole - the friand won't be nearly as hard to work off! :clap:

[ThePman]

Secondly (and apologies for a bit of a hijack), but Pman; after reading the past couple of pages of this journal you've given me a lot of food for thought in regards to workout structure. I especially like your reasoning in the last couple of posts here. After I've finished my cut this year - and once I move into Rugby training next year - I may pick your brains about the structure of my workouts if that's sweet?

Yeah that's cool, just send me a PM or whatever.

Thanks so much for your help, i feel like I have just recieved a free personal training consultation

Team Pman?

[rose]

Team Pman?

Do you offer cut price sex changes too? :pray:

[Sakura]

Hey Emz, you're a senior member now. :grin: 502 posts and most of them are on topic! Unlike moi. I'm just here for the troll posts. :pfft:

[emmzies]

Team Pman?

Ummm........ if you wish :-s

Hey Emz, you're a senior member now. :grin: 502 posts and most of them are on topic! Unlike moi. I'm just here for the troll posts. :pfft:

Woot thanks Sakura, i didn't even notice! \:D/ Somewhat undeserving since i don't have any seniority in any sense of the word, but all good

Sounds like someone got their results back - well done!

Nicely done too on dodging the alcoholic pothole - the friand won't be nearly as hard to work off! :clap:

Cheers TFB :grin: I'm quite the pro at dodging that pothole now. Agreeing to drink just to be 'social' is simply a copout.

Saturdays Training: Legs

• Squats 10x3@60kg

• Lunges 10kg x30ish

• Leg extension 62kg 12x3

• Lying Leg Curl 39kg 15x3

• Hip adduction 80kg 12 x 4

• Hip abduction 80kg 12 x 4

• Oblique sits ups 12x3

• Ab crunches (on sb) 30x4

Sundays Diet

M1: 4 egg whites, spinach, tea

M2: 1/2 apple, coffee

M3: huge salmon salad

M4: 1/2 protein bar, tea

M5: fish, salad

Sundays Training: Shoulders/Abs

• Front raises 12kg 10x3

• Side Delt Raises 10kg 15x3

• Rear delt flies 50kg 12x4

• Side plank 60 sec holds each side x 3

• Reverse dumbell flies 7kg 13x3

• Push ups 12x3

• Cardio: 45 mins cross training

Sundays Diet

M1: 1/2 cup oats, 1 cup milk

M2: Homemade low-ish cal anzac biscuit, tea

M3: salmon salad, tea

M4: 4 egg whites, 100 g tuna, mixed alad

M5: 100 cal worth of low fat ice cream

My workouts this weekend have been pathetic, effort wise. This is solely due to the fact that i know i should let myself have a rest day but every time i try too i end up at the gym anyway coz i feel laaaaazy, even though i have so little energy when i get there coz i haven't had a day off it in...i dont know. Quite a while. :shifty:

But oh well.......

[Gym rat]

I am also thinking that as well orange cream protein yuck

[emmzies]

Mondays Training: Back-Triceps

• Db Bent over rows 20 kg 15x5

• Lat Pulldowns 12x4 42kg

• Negative Wide-grip pullups x4

• Tricep dips on bar 7x4

• Tri Extensions 12.5 10x3

• Standing BB rows 20kg 15x3

• Cardio: 45 mins cross training

Mondays Diet

M1: 1/2 cup oats, 1 cup milk

M2: apple, salad, 100 g salmon, tea

M3: 100g salmon, 2xcarrots

M4: 50g roast lamb, carrots, peas, 1/2 small peice of kumera

M5: 3/4 cup milk, ww cookie

For the first time in months and months I've had a few people (who see me all the time) say i've lost weight, when in my opinion i think i've put it on due to my recent cardio neglect, so who knows. :roll: Think its time to get out the various measuring tools (which doesn't include scales) and crunch some numbers, this guessing game is lame.

[Travel Express]

For the first time in months and months I've had a few people (who see me all the time) say i've lost weight, when in my opinion i think i've put it on due to my recent cardio neglect, so who knows. :roll: Think its time to get out the various measuring tools (which doesn't include scales) and crunch some numbers, this guessing game is lame.

At least ya dont get the shit your small for your weight. :pfft:

Your getting stronger not weaker!!! thats pretty awesome, as some of my workouts i just cant increase the weights when i think that i can KUTGW EMZ

[emmzies]

At least ya dont get the shit your small for your weight. :pfft:

Your getting stronger not weaker!!! thats pretty awesome, as some of my workouts i just cant increase the weights when i think that i can KUTGW EMZ

Haha not much stronger, but thank you. I don't really increase weights that often these days, i'd prefer to focus on technique which definutly gets more sloppy when i increase the weights. :doh:

So, i had abit of an urge to experiment with intense amounts of cardio today (after a few chest presses), with rather pleasing results :grin: it makes ya feel amazing, i somehow forgot that with my recent weights obbsession. So i plan to incorporate an intense-cardio day into my current training schedule.

Tuesdays Training: Cardio/Chest

• DB Incline Bench Chest Press - 12kg 10x3

• DB Incline Flys - 10kg 11x3

• DB Decline Bench Chest press - 12kg 12 x3

• DB Decline Flys - 10kg 9x3

• 35 mins cross training

• 15 mins rowing machine

• 10 mins HIIT treadmill: 30:30 at 17kmph

• Pushups 12x2

• Ab crunches (on sb) 30x3

• Leg-hip raise 12x3

Tuesdays Diet

M1: 4 egg whites, protein shake

M2: apple, 25g jerky, carrot

M3: 100g salmon, salad, strawberries

M4: carrot (surely that counts as a meal...)

M5: 200g chicken, steamed broccoli and cauliflour

M6: tea, homemade anzac cookie

[teamfatboy]

Wow - 17kph for 30s. That is truly, truly, HIIT! Take a bow, Emmzies! :clap: :clap: :clap:

[becbec]

When you say 10kg do you mean 10kg DB in each hand or 5kg in each hand = 10kg all up

[emmzies]

Wow - 17kph for 30s. That is truly, truly, HIIT! Take a bow, Emmzies! :clap: :clap: :clap:

Ha, I thought that was normal/standard speed for HIIT? Oh well, yays thanks :grin:

When you say 10kg do you mean 10kg DB in each hand or 5kg in each hand = 10kg all up

10kg each hand

Wednesdays Training: Ummm...cardio/legs-ish?

• 30 min cross training (btw, what level do most people do this at, or average watts, just to give me some guage as to how fit/unfit/hardcore i'm doing it...)

• 17 mins rowing machine - as per the question above: whats the standard kmph you should be doing this at, or aiming too?

• 10 mins biking

• Lying Leg Curl 39kg 15x3

• Glute machine 68kg 15x3 (each leg)

• Hip adduction 80kg 12 x 3

• Hip abduction 80kg 12 x 3

Please nobody tell me off for my cardio-binges.... i will return to squats-land...soon. :shifty:

Wednesdays Diet

M1: Apple, coffee

M2: half protein bar, 25g jerky

M3: a lolly 8)

M4: tom yum soup, 1/2 cup rice

M5: teax2, strawberries, homemade cookie

M6: egg-white chocolate omlette/pancake with p/b

Recipe for Becbec:

1 tablespoon unsweetened cocoa powder

4 egg whites

1 desertspoon self raising flour

1 desertspoon vanilla essence

Some equal or other artificial sweetener - as much or as little as you want.

Method: Beat together-cook-serve-gobble (with P/b) :grin:

[rose]

Hi Miss :grin: Rowing... I got told years and years ago to keep it under 2:30/500m so I've always used that as my benchmark. Try doing it HIIT styles 8) Found this - Concept 2 Rowing Workouts...

[emmzies]

Hi Miss :grin: Rowing... I got told years and years ago to keep it under 2:30/500m so I've always used that as my benchmark. Try doing it HIIT styles 8) Found this - Concept 2 Rowing Workouts...

Thankys Miss Knowledgeable one, very interesting read indeed. :nod:

If my very average maths is correct, i did 2:30/485m today when i did 3300m in my 17min, so getting there. Totally trying HIIT rowing tommorow!

[emmzies]

Thursdays Training: Rest day

Finally managed too allow myself one, distractions are great, although thats definutly my last till i skip the country in 6 days. No way in hell i'm missing out on my last 6 precious guarenteed workouts.

Thursdays Diet:

M1: 1/4 cup oats, 1/2 cup milk

M2: Apple, tea

M3: Salmon salad, tea

M4: 150g tuna, 4 egg whites, carrots

M5: 1/2 protein bar, ww hot choc, tea

[teamfatboy]

Thursdays Training: Rest day

Finally managed too allow myself one, distractions are great, although thats definutly my last till i skip the country in 6 days. No way in hell i'm missing out on my last 6 precious guarenteed workouts.

Way to go Emmzies :clap:

You CAN sleep on the plane... in fact, my experience is train like it was your last workout ever, then you'll sleep most of the way to the West Coast.

Besides, your first few days will be far too chaotic, so your biggest challenge will be the 'shock of the new'.

Did you say whether you've been in the US before?

[teamfatboy]

Oh, and i wonder how long it'll be before the airlines start offering high-protein meals... I just checked a list of what Air NZ offers, and you can have 'bland' or 'low-cal' or lacto-ovo-vegetarian, low-salt, a variety of ethnic cuisines (hindu, muslim, etc) but no "loadsa red meat" option :-(

Rose, you need to help these folk get with the programme :grin:

[emmzies]

You CAN sleep on the plane... in fact, my experience is train like it was your last workout ever, then you'll sleep most of the way to the West Coast.

Besides, your first few days will be far too chaotic, so your biggest challenge will be the 'shock of the new'.

Did you say whether you've been in the US before

Hmmm good thinking, ill pile up on as much cardio as possible. :nod:

Nope, i've never been to the US before, so the rest of the summer over there shall be very interesting indeed. :shock:

Oh, and i wonder how long it'll be before the airlines start offering high-protein meals... I just checked a list of what Air NZ offers, and you can have 'bland' or 'low-cal' or lacto-ovo-vegetarian, low-salt, a variety of ethnic cuisines (hindu, muslim, etc) but no "loadsa red meat" option :-(

Rose, you need to help these folk get with the programme :grin:

I totally agree! I just chose the low-cal options and i'll bring my own decent food (aka protein sources) coz it'll probably be a garden salad and some yoghurt, judging on past experience on Air NZ :roll: . Still, at least its better than the nasty-heavy-carby-oily crap the normal meals seem to be.

TFB - outta interest, do you get meals on most of the US internal flights? They asked me to select my preferable food option (i chose low cal again) but do you even get food on 3-4 hours flights? :-s Actually i have about 4 diff flights from LA to get to my first stop, some of them are 1.5-2 hrs - i doubt they would serve food on them... surely.

[ThePman]

TFB - outta interest, do you get meals on most of the US internal flights? They asked me to select my preferable food option (i chose low cal again) but do you even get food on 3-4 hours flights? :-s Actually i have about 4 diff flights from LA to get to my first stop, some of them are 1.5-2 hrs - i doubt they would serve food on them... surely.

Depends on your airline, but generally I'd not expect more than a bag of peanuts.

[emmzies]

Depends on your airline, but generally I'd not expect more than a bag of peanuts.

Its just US Airways and Delta.

Haha, and here i thought that whole 'bag of peanuts' thing was just a cliche....

[teamfatboy]

The PMan's right - it's not just a cliche. On at least one flight non-stop LA-Washington, we got one bag of nuts and one can of soda for our troubles, and there was no options.

I can't speak for US Airways - especially on short-hop 1-2 hour flights, but they "might" offer some stuff.

Right now, though, United Airlines has food for sale on the planes (comparatively recent innovation) and some of it's fresh - tuna wraps, et cetera. A look at US Airways shows what they offer which is similar.

I do know that on United Airlines they DON'T take cash, it's credit card only.

Never flown Delta, with good reason :-))