Shapin' up

[teamfatboy]

not sure what is a good before bed snack - don't have protein powder so can't really do sludge :cry:

Cottage cheese is one that I've been recommended - and you've already got that

It's high in casein, slow-release, high protein, I think.

[startinfromscratch]

Was thinking of moving from dumbbell bench press to barbell bench press. Reason being, I can't go heavier because of historical should injury have to start building some strength in it. Any ideas?

hey tygrrh,

be vary careful here, its dangerous ground!

generally speaking, db exes are better for people with most shoulder issues - besause using a bbell locks your shoulders into one plane of motion, and that plane may or may not be the best one for you and your shoulder condition.

of course, db's need to be stabilised, and uses less weight. but depending on what your shoulder issues are, these could be good things for you.

just my 2c

[Tygrrh]

Thanks

I'll reduce the weights so I have the stability and increase the reps. I know it sounds looney but it doesn't feel like I've have a good workout with the lighter weights :shifty:

Shoulder issue - I have adhesive capsulitis (frozen shoulder) from my car accident 6 or 7 years ago. It's lasted this long coz I didn't know to rehab it and when I did know I didn't :oops:

The 9kg was a good weight but when I tried it for the 3rd set, my shoulder just buckled :cry:

No worries, will start strengthening as well

[becbec]

Yup, i agree with sfs

Stick with the DB's. You're more likely to over compensate with your other arm if you use the barbell

[Tygrrh]

Thanks Bec The old walk before you run adage hehe

[startinfromscratch]

Yup, i agree with sfs

Stick with the DB's. You're more likely to over compensate with your other arm if you use the barbell

i agree with becs lol.

better that you recognised the need to ask tygrr, its ppl that assume that end up with bung shoulders unnessesarily.

on top of using the db's, there are several great shoulder health exes you can do. the best imo, dislocations with a broomstick, and rotator stuff with db's. :grin:

[Tygrrh]

Wow just saw a vid for the dislocations...the first time I actually thought his was going to pop :grin:

Yeah the last thing I really want is unbalanced strength.

I can def do the dislocation thing, there is a wooden stick at the gym. I'll add rotator cuff exercises in.

Thanks you two

[Tygrrh]

Another question

Would I benefit from splitting my workouts further or is what i'm doing good for now? I don't want it to be an adequate workout because I don't want adequate results.

I know heaps of you have had amazing results so yeah if anyone has any advise

[Tygrrh]

Didn't go into work today, was just so tired and headachy that I couldn't open my eyes...therefore no workout

[Tygrrh]

Fully ready to continue the week. Slept in till midday! Had a pretty lazy day which I needed. So, tomorrow I will do today's cardio. I'm not sure whether its the elliptical at my gym or what but I HATE using it. It feels clunky and old crawling to die! Much preferred the ones at Les Mills. The bike hurts my arse and the treadmill has this weird heart monitor that tells me I'm pretty much dead with no pulse after I've wogged (I'm terrible at running...working up to it :grin: )

Can't ask for too much seeing as I'm paying $5 a week for an onsite gym.

Eating was pretty crap today. I think I've had 1 proper meal :oops: Dinner is homemade thai green curry with courgettes, mushrooms, aubergine, cauliflower, broccoli, lite coconut milk and chicken. No rice, didn't feel like it.

Have to sort out my foods for tomorrow. MUST get on track. I'm seeing some good results and don't want to blow it by going back to lazy daisy ways.

[Tygrrh]

I'm bored with my workout! So I'm changing it from Monday onwards. It will be the start of my 4th week. In 2 more weeks I can get my stats re-done Stoked.

[Tygrrh]

Actually started the new workout today and it was AWSOME!!!!

Bent over db rows: 6 x 12, 6 x 12, 6 x 20

Underhand pull-up: 24 x 12, 24 x 12, 24 x 35

Standing bb curls: 8 x 12, 8 x 12, 8 x 30

Alt db curl: 6 x 12, 6 x 12, 5 x 20

Cardio: bike 20 mins intervals

I started with dislocations and scapula slides and ended with these. I'm guessing that my arms are gonna be fooked tomorrow

One thing I noticed is that my left bicep started feeling the burn a lot quicker than my right bicep, which was why I ended the alt db curl at 20 reps.

I also used the lat pull down for my under hand pull ups because 1. my upper body strength is shit and 2. there is no assisted pull up machine at the gym.

Tomorrow is chest, shoulders, and tris.

Eats:

Breakfast

2 egg omlette with courgettes, mushrooms, & ham. (The ham is still on the bone in my fridge . My bro in-law is a chef so he got it for me, prepared fresh in the kitchen...no nasties )...om nom nom

Morning tea

handful of black & strawberries & 1 boiled egg and avo. I mashed up the yolk and avo with some hot sauce...mmmm yummy! Hubby picked the blackberries on his way home from work. :grin:

Lunch

Thai chicken curry with aubergines, courgettes, mushies, and chicken (of course) but so didn't pack enough

Arvo tea

Berries & will got get some biltong from the stupidmarket

Dinner

Not sure...bad me! <-- made a meatloaf (which I cooked in a pan - no oven) and had it with salad.

[VampireChick]

Another question

Would I benefit from splitting my workouts further or is what i'm doing good for now? I don't want it to be an adequate workout because I don't want adequate results.

I know heaps of you have had amazing results so yeah if anyone has any advise

I'm no expert but from what I've experienced, it's best to trial out your workout regime for a decent amount of time (few weeks or so) to gage the effect it has on your body. If you're not experiencing any changes, then it is time to change your workout.

Last year I tried and tested several different workout regimes and have only just found what works for me. Although progress is slow, it is steady and very balanced (currently on a 4 day split with 3/4 cardio sessions). Just be patient chick, you'll eventually find what works for you.

[Tygrrh]

Thanks VC I think my problem is that I get bored and I was trying to cram too much in with the other workout because it had heaps of stuff plus 2 lots of cardio and it would never fit into my lunch break. I got this program of bodybuilding.com. I think it was Lee Labrada's 12 week plan. The great thing is that my biceps are fairly uncomfortable today

On the plus side I am 85.8kgs this week Stoked with my efforts. Still think eating could be way better.

[Tygrrh]

Feels like a dick for believing a stupid journalist! Herald on Sunday sucks eggs!

[Tygrrh]

So as a result, not in the mood. Not in the mood to eat correctly, not in the mood to work out. Not in the mood.

[VampireChick]

Feels like a dick for believing a stupid journalist! Herald on Sunday sucks eggs!

Care to elaborate?

[HarryB]

???

[teamfatboy]

Hit the gym, Tygrrh... hit it HARD. Channel that energy into a rocking workout....

[Tygrrh]

http://www.nzherald.co.nz/business/news ... d=10701444

he made it out like Herald on Sunday were going to tell our side of the story, yet Hell came out smelling like roses...yet again. It's amazing what a bit of money and a great ability to lie does.

Oh well. DH is awake, I'm going to the gym. A lot of negative energy to burn

[Dontrunwithknives]

What's the latest??

[Tygrrh]

I have actually been going to the gym...just been slack posting hehehe. Which I'm gonna do right now

All of these are in kgs & are reps of 12 unless stated otherwise

25/1 - Back/Biceps

Bentover d/b rows - 3 (warmup), 6, 6

Underhand pull up - 24, 24, 24 x 20

Standing bicep curl - 8, 8, 8 x 24

Alt d/b curls - 6, 5, 5

Cardio - int bike (bike doesn't have levels but has watts instead highest was 120)

26/1 - Chest/shoulders/triceps

Bench press - 14, 14, 14 x 23

Incline flyes - 3, 3, 3 x 20 (I'm counting this one as rehab for my shoulder as well!)

Seated d/b press - 5, 5, 5 x 20

D/b side laterals - 3, 3, 3 x 20 (shoulder strength really weak, even 3kgs was pushing it )

Tricep xtns - 30, 30, 30 x 33 (i think the weights were lbs, don't know hehe)

Bench dips 3 sets of 12

Cardio - rower - HIIT 5 min warmup & cool down - 30 sec fast, 30 second medium for 10 minutes.

28/1 - Legs/abs

Squats - 12, 12, 20 (free squats a2g)

D/b lunges - 5, 5, 5

Leg curls - 3, 3, 3, (that's 3 plates - no weights on them)

Straight lef b/b deadlift - 12, 14, 14

Seated calf raise - 16, 16, 16

Standing calf raise - 16 (only said to do 1 set)

Crunches - 12, 12, 12 x 50

Lying raises - 12, 12, 20

30/1 - back/biceps

Underhand pull up - 30, 24, 24 x 30

Bentover d/b row - 5, 6, 6 x 20

Hyperxtns - 3 sets of 12

Concentration curls - 8, 8, 8

Preacher curls - 8, 8, 8

Cardio- treadmill - HIIT 5 min warmup & cool down - 30 sec high (running) 30 second (brisk walk) for 10 minutes.

31/1 - Chest/Shoulders/Triceps

Incline bench press - 12, 12, 12 x 20

Pec dec - 12, 18, 18 x 14

D/b lat raise - 4, 4, 4 (this was SO hard compared to 3 kgs!!)

D/b lat raise - 4, 4, 4 (program said to do this again)

Tricep pushdowns - 40, 50, 50 x 15 (even at 50 (lbs?) I felt a barely burn this morning)

Skullcrushers 12, 12, 12 x 15

Cardio - 50 min walk to work

[Tygrrh]

1/2 - Legs/Abs

45 deg Leg press - 40, 40, 40 x 20

Leg xtns - 18 (lbs?), 18, 18 (my legs felt ready to drop off, even with this weight, my walking to work is obviously giving my legs a good workout)

Leg curls - 3(plates), 3, 3

Straight leg b/b deadlift - 16, 18, 18

Seated calf raise - 16, 16, 16

Standing calf raises - 16, 16, 16

Cable seated crunch - 50 (lbs?), 50, 60 x 44 (arms got tired before abs did! :roll: )

Hanging leg raise - 12, 12, 12 (again arms got tired before abs did!)

Cardio - 50 min walk to work

Won't be walking tomorrow, got plantar fasciitis :doh: seeing physio tomorrow. Heel has been gammy for 2 months, it just won't heal (hehehe). Went to the Phoenix game on Sunday and parked 15 minutes away, plus I had to carry my 8kg daughter to the stadium and up the steps...somewhere along the line my plantar fascia gave up!

[becbec]

You've got some good weights volume up there

Is your goal to lose body fat? If so, I'd do at least 30 mins each session otherwise it's not really worth it

[Beowulf]

:clap:

belated congrats on starting a journal!

it's good your being cautious regarding your injuries

because lets face it getting injured sucks.... so don't do it!