atlkiwi goes rogue

[atlkiwi]

January 13

Cardio 75 mins

Bodyweight

Kettlebell

January 14

Cardio 30 mins

Bodyweight

Kettlebell

January 15

Cardio 45 mins

Bodyweight

January 16

Our local Golds Gym is no more, I arrived to find the doors chained up and apparently Bodyplex bought our membership contracts. Bodyplex is a Les Mills Gym. They don't have as good weight area and seem more geared towards people who are into bodypump, bodyjam etc. I did a reduced full-body workout due to my arm not fully recovered and less equipment. I am now considering a 3rd gym membership at Fitness 19 who appear to have a better weight setup than Bodyplex.

Leg Press

177kg x 12 x 4

Chest Press

86kg x 12 x 3

Calf Extension

145kg x 12 x 2

154kg x 12 x 2

163.5kg x 12 x 2

Shoulder Press

50kg x 12 x 2

59kg x 12 x 2

Leg Extension

104.5kg x 12 x 2

113.5kg x 12 x 2

Front Pulldown

90.5kg x 12 x 3

Tricep Press

86kg x 12 x 2

95kg x 12 x 2

Abdominal

68kg x 12 x 4

Lateral Raise

50kg x 12 x 2

59kg x 12 x 2

Incline Press

81.5kg x 12 x 3

Shoulder Shrug

122.5kg x 12 x 3

Squat

109kg x 12 x 2

118kg x 12 x 2

[teamfatboy]

January 16

Our local Golds Gym is no more, I arrived to find the doors chained up and apparently Bodyplex bought our membership contracts. Bodyplex is a Les Mills Gym. They don't have as good weight area and seem more geared towards people who are into bodypump, bodyjam etc. I did a reduced full-body workout due to my arm not fully recovered and less equipment. I am now considering a 3rd gym membership at Fitness 19 who appear to have a better weight setup than Bodyplex.

Nuts! Damn Shineyland gets everywhere! :evil:

Hope the elbow gets better - I was treading real gingerly around the ice and snow last week for that exact reason.

[atlkiwi]

Hope the elbow gets better - I was treading real gingerly around the ice and snow last week for that exact reason.

Thanks it must be on the mend, it didnt feel too bad doing 2 sets of 10 wide grip pull ups this morning. Where were you avoiding the snow last week? Unfortunately I had no way to walk around the ice there was a sheet right along where the handle was to wind up the trailer's legs.

[atlkiwi]

January 17

Bodyweight

January 18

Kettlebell

Bodyweight

I thought for a change I would post todays eats. Feel free to critique. I am remaining fairly constant at 197 - 199 lbs but slowly dropping bf%

Meal 1

1 cup oatmeal with handful dried fruit, 5g Glutamine, 1 scoop protein powder

Meal 2

200g Chicken

1 Pro Bar (370 cals, protein 8g, fat 18g, carb 49g)

Meal 3

Oatmeal/Tuna pancake. Made with Oatmeal, Tuna, Egg White, Protein Powder and Broccolislaw

1 Banana

Meal 4

Oatmeal/Tuna pancake

Protein Powder Shake with 1 cup egg white, milk and 5g creatine

Meal 5

Oatmeal/Dried Fruit pancake

Meal 6

200g Chicken

Protein shake as above but - creatine

Meal 7

150g Cottage Cheese (my wife mixes with a little instant pudding powder, blend then freeze and eat like ice cream immediately prior to bed)

[atlkiwi]

January 19

A slower than normal day for driving today.

This morning

Bodyweight - inverted rows, tricep dips, bulgarian split squats, pushups and 1 leg calf raises 6 x 12 of each

2 arm kettlebell swings 6 x 12 x 24kg

1 arm kettlebell swings 10 x 12 x 24kg

This arvo

1 arm kettlebell swings 18 x 12 x 24kg

I always feel like circus entertainment having to workout next to my truck where ever I happen to stop. On the whole the comments from the peanut gallery are usually supportive, like a doctor who was passing me in a rest area in his camper who stopped to tell me I am an outlier.

[teamfatboy]

Hope the elbow gets better - I was treading real gingerly around the ice and snow last week for that exact reason.

Thanks it must be on the mend, it didnt feel too bad doing 2 sets of 10 wide grip pull ups this morning. Where were you avoiding the snow last week? Unfortunately I had no way to walk around the ice there was a sheet right along where the handle was to wind up the trailer's legs.

Ain't that always the way... I was in Virginia, Fauqiuer County way.. the carparks and stuff were mostly ploughed clear, but there were sheets of ice where melt-water had flowed and frozen... and flying with bumps and bruises is no more fun than flying with DOMS :grin:

I am remaining fairly constant at 197 - 199 lbs but slowly dropping bf%

Well done - and to hell with the onlookers :grin:

[atlkiwi]

January 20

Cardio 58 mins

Bodyweight

January 21

Cardio 32 mins

Bodyweight

Kettlebell

January 23

Abdominal

77kg x 12 x 2

86kg x 12 x 2

Leg Press

140.5kg x 20 x 1

159kg x 12 x 2

177kg x 12 x 2

Chest Press

68kg x 12 x 2

77kg x 12 x 2

95kg x 12 x 1

Leg Extension

104.5kg x 12 x 2

113.5kg x 12 x 2

122.5kg x 12 x 1

Front Pulldown

90.5kg x 12 x 2

100kg x 12 x 2

Calf Extension

145kg x 12 x 2

154kg x 12 x 2

163.5kg x 12 x 6

Hip Adduction

113.5kg x 12 x 2

122.5kg x 12 x 2

131.5kg x 12 x 2

Hip Abduction

113.5kg x 12 x 2

122.5kg x 12 x 2

131.5kg x 12 x 2

Shoulder Press

50kg x 12 x 2

59kg x 12 x 2

Tricep Press

86kg x 12 x 2

100kg x 12 x 1

Incline Press

81.5kg x 12 x 3

Bicep Curl

68kg x 12 x 3

Tricep Extension

63.5kg x 12 x 3

Cable Row

81.5kg x 12 x 3

Shoulder Shrug

122.5kg x 12 x 3

Wide Pulldown

77kg x 12 x 3

Hack Squat

136kg x 12 x 2

145kg x 12 x 2

154kg x 12 x 2

[teamfatboy]

January 23

Shoulder Press

50kg x 12 x 2

59kg x 12 x 2

Tricep Press

86kg x 12 x 2

100kg x 12 x 1

Bicep Curl

68kg x 12 x 3

Tricep Extension

63.5kg x 12 x 3

Doesn't your truck have power steering - big numbers for arms there :clap: :clap:

How's that elbow, esp on the triceps?

[atlkiwi]

Doesn't your truck have power steering - big numbers for arms there :clap: :clap:

How's that elbow, esp on the triceps?

Thanks, yeah it has power steering

Elbow still has pretty multicoloured bruising, which did halt my plans for yesterday. It gets tender when using a machine that I rest the back of my arm on the pads and once the weights get heavier on pulling motions. My plan for yesterday was to try to do a lower weight warm up set then try to increase the weights until I maxed out at 4-5 reps. I stopped at 1 set at 100kg for tricep presses, and didnt increase from 270lbs to 360lbs for shoulder shrugs because of how it was feeling.

[atlkiwi]

January 24-26

Cardio

Bodyweight

Kettlebell

January 27

Managed to sneak in a full body workout at YMCA in Augusta. All weights are in lbs today.

Leg Press

350 x 12 x 2

370 x 12 x 1

390 x 12 x 1

410 x 12 x 1

430 x 12 x 2

Back Extension

280 x 12 x 6

Leg Extension

250 x 12 x 2

270 x 12 x 2

Adominal

170 x 12 x 2

190 x 12 x 3

Incline Pulldown

190 x 12 x 2

210 x 12 x 3

220 x 12 x 1

Calf Extension

340 x 12 x 2

360 x 12 x 4

Incline Press

180 x 12 x 3

Tricep Press

190 x 12 x 2

220 x 12 x 2

Shoulder Press

110 x 12 x 2

130 x 12 x 3

145 x 12 x 1

Hip Adduction

250 x 12 x 2

270 x 12 x 2

290 x 12 x 3

Hip Abduction

250 x 12 x 2

270 x 12 x 2

290 x 12 x 3

Rear Delt

145 x 12 x 2

160 x 12 x 2

Fly

150 x 12 x 2

165 x 12 x 2

Pullover

180 x 12 x 3

Wide Grip Pulldown

170 x 12 x 3

[atlkiwi]

January 28 & 29

Cardio

Kettlebell

January 30

Bruising has gone on elbow but still a little tender on heavier weights, it certainly didn't like shoulder shrugs but I made it do it.

Leg Press

177kg x 12 x 6

Leg Extension

113.5kg x 12 x 2

122.5kg x 12 x 2

131.5kg x 10 x 2

Shoulder Press

50kg x 12 x 2

59kg x 12 x 2

77kg x 10 x 1

77kg x 8 x 1

Leg Extension

113.5kg x 12 x 2

122.5kg x 12 x 2

131.5kg x 10 x 2

Calf Extension

163.5kg x 12 x 6

Hip Adduction

131.5kg x 12 x 6

Hip Abduction

131.5kg x 12 x 6

MCT Row

100kg x 12 x 2

109kg x 12 x 4

Front Pulldown

100kg x 12 x 6

Abdominal

86kg x 12 x 6

Shoulder Shrug

163.5kg x 12 x 6

Tricep Press

100kg x 12 x 6

Chest Press

95kg x 12 x 2

109kg x 8 x 1

109kg x 6 x 1

100kg x 10 x 2

Hack Squat

168kg x 12 x 2

181.5kg x 12 x 3

181.5kg x 8 x 1

[atlkiwi]

Bodyweight workouts and Kettlebell daily while out on the road this week

February 6

Tried out a new gym close to my home today which I will be signing up after my free 10 day trial. Well laid out and much more equipment than Gold's had or shiney has only complaint would have to be that their range of kettlebells only go to 12kg.

Back Extension

113.5kg x 12 x 2

131.5kg x 12 x 2

136kg x 12 x 4

Leg Press

159kg x 12 x 4

177kg x 12 x 2

Chest Press

86kg x 12 x 2

Leg Extension

113.5kg x 12 x 2

122.5kg x 12 x 2

131.5kg x 12 x 2

Shoulder Press

59kg x 12 x 2

68kg x 12 x 1

68kg x 5 x 1 failed

Calf Extension

163.5kg x 12 x 2

168kg x 12 x 6

Lateral Raise

50kg x 12 x 2

Hip Adduction

131.5kg x 12 x 2

136kg x 12 x 4

Hip Abduction

131.5kg x 12 x 2

136kg x 12 x 4

High Row

104.5kg x 12 x 1

113.5kg x 12 x 1

122.5kg x 12 x 1

131.5kg x 12 x 1

145kg x 12 x 1

154kg x 12 x 1

163.5kg x 6 x 1 failed

163.5kg x 5 x 1 failed - Previous high weight 104.5kg had never pushed in the past to see where I max out

Pullover

81.5kg x 12 x 2

90.5kg x 12 x 2

104.5kg x 8 x 1 failed

104.5kg x 6 x 1 failed

Bicep Curl

70kg x 12 x 1

77kg x 12 x 1

84kg x 5 x 1 failed

Tricep Press

86kg x 12 x 2

100kg x 12 x 2

Abdominal

90.5kg x 12 x 2

Seated Row

104.5kg x 12 x 3

I think I am going to have to challenge myself more and start to push to failure more. I have maxed out some of the machines so will have to start doing 1 legged leg extentions and find ways to intensify other machines I have maxed out on.

[atlkiwi]

Last 2 weeks have been pretty shot with the hours I have been being run at work. Been running from one day into the next with loading and unloadings during the time I am supposed to be in my sleeper on break. I got in a workout on February 12 after starting work on the day before at 7pm driving through the night and finishing up to go home at 10am on the 12th and tried to workout at 2pm this workout was a disaster.

February 12

Back Extension

127kg x 12 x 2

136kg x 12 x 2

Leg Press

159kg x 12 x 2

177kg x 12 x 2

Bicep Curl

72.5kg x 12 x 1

77kg x 12 x 2

Calf Extension

163.5kg x 12 x 2

165kg x 12 x 2

Hip Adduction

131.5kg x 12 x 2

136kg x 12 x 2

Hip Abduction

131.5kg x 12 x 2

136kg x 12 x 2

High Row

145kg x 12 x 2

145kg x 8 x 1 failed

Leg Extension

113.5kg x 12 x 4

Shoulder Press

59kg x 12 x 2

Tricep Press

95kg x 12 x 1

100kg x 12 x 1

[atlkiwi]

February 21

Not feeling as energetic as normal for this workout, I think the effect of not being able to do a proper workout for a couple of weeks due to work. Workout at shinytown(Bodyplex)

Leg Press

159kg x 12 x 2

Shoulder Press

59kg x 12 x 3

Calf Extension

163.5kg x 12 x 2

165kg x 12 x 4

Hip Adduction

131.5kg x 12 x 2

136kg x 12 x 6

Hip Abduction

131.5kg x 12 x 2

136kg x 12 x 6

Front Pulldown

90.5kg x 12 x 3

Bicep Curl

72.5kg x 12 x 3

Chest Press

81.5kg x 12 x 2

90.5kg x 12 x 1

Tricep Press

100kg x 12 x 3

Row

90.5kg x 12 x 3

Leg Extension

122.5kg x 12 x 2

131.5kg x 12 x 2

Abdominal

86kg x 12 x 3

Shoulder Shrug

122.5kg x 12 x 3

Hack Squat

181.5kg x 12 x 3

[teamfatboy]

I was just wondering where you'd got to... doesn't it suck when life gets in the way and there's not a damn thing you can do about it.

But any time spent training is better than none... and some of those weights are still pretty damn wicked!

[atlkiwi]

The weight that I find most wicked is the 2.5kg added to my equator. The plan was for my weight to drop over the last 2 weeks, I just started taking a break from creatine. I don't do well sleeping during the day so when driving through the night I end up cheating by eating snickers bars and doritos to keep me awake during the 2 - 6am period

[atlkiwi]

Bodyweight workouts and kettlebells while out on the road this week. Worked out tonight was a little tired before going to the gym. Workout shorter than I was hoping I got there not long before closing time.

February 26

Back Extension

127kg x 12 x 2

136kg x 12 x 4

High Row

145kg x 12 x 2

Calf Extension

163.5kg x 12 x 4

Hip Adduction

136kg x 12 x 4

Hip Abduction

136kg x 12 x 4

Leg Extension

113.5kg x 12 x 2

122.5kg x 12 x 2

131.5kg x 12 x 2

Shoulder Press

50kg x 12 x 4

Bicep Curl

70kg x 12 x 2

77kg x 12 x 2

Seated Row

90.5kg x 12 x 2

100kg x 12 x 2

Tricep Press

100kg x 12 x 1

104.5kg x 12 x 1

113.5kg x 8 x 1

122.5kg x 4 x 1

122.5kg x 6 x 1

[atlkiwi]

I joined the new gym a couple of weeks ago http://www.justfitness4u.com/ it is well set up and good to go to only minus is it doesn't open on Sundays. I did my free fitness and nutrition assessment this morning which was more of a hard sell for personal training sessions. I was less than impressed with the trainer that assessed me, he manipulated the handheld body fat tester to read 34%, I have the exact same model tester at home which reads to within 1% of caliper measurements, on my one it was reading 20.5% right before I walked out my door. He was also trying to tell me that I need to drop my body weight down to 72kg to be at 17%. He then tried to break me down with core exercises to show me how much I needed personal training, I guess he wasn't expecting me come through all he was throwing at me. Prior to this assessment had he been honest I was seriously considering buying training sessions. But with him manipulating results and trying to convince me I need to be only 72kg, he made me decide to continue on my own.

[atlkiwi]

March 1

Had pleasant walk tonight I did 2 circuits around an industrial park just on the bottom edge of Atlanta. 4.8 miles in 1hr 17sec

10 x 15 x 24kg single arm kettlebell swings

5 x 12 tricep dips

6 x 12 bulgarian split squat

4 x 12 inverted row

4 x 20 pushups

[atlkiwi]

I have bought another gym membership, this time at a 24/7 gym near the Atlanta terminal. Hopefully I will get to workot more often. http://americanbodyworks.com/ as well as by work they have a location near home as well.

March 7

Worked out at ABW

All weights are in lbs (I don't have my conversion chart in the truck)

Back Extension

280 x 12 x 2

300 x 12 x 2

Leg Press

370 x 12 x 2

400 x 12 x 4

Seated Row

180 x 12 x 4

Hip Adduction

290 x 12 x 2

300 x 12 x 4

Hip Abduction

290 x 12 x 2

300 x 12 x 4

Shoulder Shrug

270 x 12 x 2

360 x 12 x 5

Leg Extension

270 x 12 x 2

290 x 12 x 2

300 x 12 x 2

Tricep Press

220 x 12 x 2

240 x 12 x 2

260 x 10 x 2

Bicep Curl

170 x 12 x 3

[atlkiwi]

March 13

I made it back to Atlanta from Memphis about 3:15 am this morning. Went straight down to the 24 hour gym near the terminal.

Back Extension

127kg x 12 x 2

136kg x 12 x 2

Leg Press

159kg x 12 x 2

177kg x 12 x 4

Iso Row

86kg x 12 x 4

Hip Adduction

131.5kg x 12 x 2

136kg x 12 x 6

Hip Abduction

131.5kg x 12 x 2

136kg x 12 x 6

Tricep Press

100kg x 12 x 2

109kg x 12 x 2

118kg x 12 x 1

127kg x 8 x 1

127kg x 6 x 1

Leg Extension

122.5kg x 12 x 2

136kg x 12 x 4

Shoulder Press

50kg x 12 x 2

68kg x 12 x 2

Shoulder Shrug

122.5kg x 12 x 2

163.5kg x 12 x 2

Lateral Raise

50kg x 12 x 2

68kg x 10 x 1

68kg x 6 x 1

Wide Grip Pulldown

68kg x 12 x 4

[teamfatboy]

Solid workouts - sounds like you know every gym chain in the south!

[atlkiwi]

Solid workouts - sounds like you know every gym chain in the south!

Yeah its starting to seem like it. I am running 3 gym memberships at the moment, luckily memberships aren't too expensive over here. Bodyflex is $20 per month which will be getting dropped in October, Just Fitness 4 U is $10 per month and American Body Works is $20. I dropped YMCA which was $53

[atlkiwi]

March 20

I will have time to fit in 2 workouts this weekend so a smaller workout today. Still plenty in the gas tank. Got some stumps to dig out this arvo and lawns to mow.

Back Extension

127kg x 12 x 4

136kg x 12 x 2

Calf Extension

163.5kg x 12 x 8

Chest Press

86kg x 12 x 2

100kg x 12 x 2

109kg x 6 x1

122.5kg x 3 x 1

Iso Row

81.5kg x 12 x 2

100kg x 12 x 2

109kg x 12 x 2

122.5kg x 12 x 2

Pullover

109kg x 12 x 2

122.5kg x 6 x 4

Tricep Press

104.5kg x 12 x 2

113.5kg x 12 x 2

122.5kg x 12 x 1

122.5kg x 5 x 1

Hip Adduction

136kg x 12 x 4

Hip Abduction

136kg x 12 x 4

High Row

127kg x 12 x 2

136kg x 12 x 2

[teamfatboy]

Nice upper body work-out :nod:

Shurely your truck has power steering!

Actually, one thing that always surprises me is manually cranked trailer legs... isn't that hard work, winding them up and down?

Guess your routes were far enough south you dodged the snows ?