The Journy Begins. . . .

[ChickieNZ]

20/01/2010

Measurements:

BMI - 27.95

skinfold test - 27.5

Neck - 34 cm

waist - 99 cm

bicep - 33cm

thigh - 58cm

calf - 41

standard Diet is as follows:

Breakfast:

0700 1/2 cup rolled oats with half a tin of peach slices + 2 boiled eggs

0900 : protien shake

1100: handfull of natural nuts

1300 Lunch: baby spinach leaves with half an avacado one small tomato, cucumber, 85grams of chop chop chicken, and handful of beans

1500 protien shake or small can of salmon

1800 : 100gms of steak, 1 cup of mixed vegies

Programme is a 4 day split - today triceps and chest

first thing this morning - 300 M swim

1545

Incline bench press: 30kgs x 10x12x8

bench press: 35kgs x 8x6(4) x 12

cable crossovers 12kgx12x12 (took a little getting used to, felt really unco)

tricep dip assist 68kg x 12x12x12x12

tricep push down 30kg x 12x12x12x12

tricep pushdown ladder 30kgx12, 24kgx12, 18kg x12, 12kg x 12

treadmill intervals, 3 x 400 m @ level 14

3 x 200 m @ level 14

felt good, arms felt pretty useless after weights though.

If anyone has any advice, I am open to suggestions.

[becbec]

What's your training history?

[ChickieNZ]

Exercise

40 minutes in the pool every morning monday to friday

40 minutes of circuits monday, tuesday, Thursday lunch times

2-3 hours of roller hockey sunday, and wednesday night

1.5 - 2 hours at the gym after work monday to thursday

long distance tramping 15Km + on saturdays

sunday rest

weights/Gym as follows

Bench press 30kg

leg press 110kg

lat pull down 50kg

hamstring curls 25kg

upright row 20kg

leg extension 31kg

single DB row 15kg

calf raises 31kg

tricep pushdowns 36 kg

Standing db bicep curls 8kg

3 sets at 10 Reps.

have been doing this to get used to lifting weights again, they are set at a weight where its a struggle to complete the last set.