Never Give Up NEW PICS on p.311

WEDNESDAY'S TRAINING

Walking Lunges
7kgs each hand 10 reps 4 sets

Stiff Leg Deadlift
30kgs 10 reps
35kgs 10 reps 2 sets

Step Up's
20kgs 10 reps 3 sets

Standing Single leg Hamstring Curl
10kgs each leg 10 reps 2 sets

Cycle ride 20 mins Fat Burning Level

Eating
07.30 4 egg whites, 1 yolk, 30g low fat cream cheese

11.00 100g cottage cheese

13.45 100 g tuna, 50g salad, tbsp mayonnaise

16.30 50g melon, 100g cottage cheese

tonight:
19.00 protein shake, 100g chicken

22.00 100g cottage cheese

It's all a bit of a rush but I'm getting there!

Everything hurts! I have a choice of training back or chest tonight -any advice?
This week so far has been Shoulders, Hams in that order...

ORIGINAL: flick161

Everything hurts! I have a choice of training back or chest tonight -any advice?
This week so far has been Shoulders, Hams in that order...

You could always play "Everybody hurts" by REM.
Also, maybe do back as there is less shoulder involvement than chest?
Or will this just be spreading the pain across a wider area.
Not helping much am I?



jedi

Think I'm gonna go for back. Chest is for a day when I really can't be ars** as it's a quick workout as my chest develops v.quickly...
Ta for the er... help

THURSDAY'S WORKOUT AND EATING

My first clean day foodwise which I'm very proud of. And only two cigarettes too! Can anyone briefly comment on my diet, as I think it's ok today

07.30 4 egg whites, 1/2 yolk, 30g extra light cream cheese
10.30 100g cottage cheese
12.30 125g tuna in brine, 25g mushrooms
14.00 100g chicken, 100g chilli kidney beans, 50g peppers and mushrooms
17.00 100g cottage cheese, 100g melon
19.45 (post workout) 200ml skimmed milk, 1 scoop whey
20.45 2 egg whites made into omelette strips, 100g mixed veg, 100g chicken, 25g tinned tomatoes, chilli
22.00 diet coke


WORKOUT

Lat Pull Downs to Chest
20kgs 10 reps
30kgs 10reps
35kgs 10reps

T-Bar Row
15kgs 10 reps
20kgs 10 reps, 2 sets

Hyperextensions
5kgs 10 reps, 2 sets

Cable High Pulley Curls
15kgs each hand 10 reps
20kgs each hand 7 reps
15kgs each hand 10 reps

Dumbell Hammer Curls
6kgs each hand 10 reps
7kgs each hand 10 reps (record!)

20 mins Cycle Fat Burn mode
5 mins Cross Trainer -all out

I was shattered by the end of the day!

Had teh day off training yestersday but here's my eating:

07.00 3 egg white, 1/2 yolk, 30g extra light cream cheese, 1 slice brown toast
11.00 125g cottage cheese
14.00 100g chicken seasoned with cajun, 25g mushrooms, 100g kidney beans
16.30 100g prawns with garlic paste, 25g brown rice, 100g melon
19.00 100g chicken, 50g broccolli, 100g cottage cheese
21.00 50g stilton and 3 pringles (oops!)

Today SATURDAY

Kickboxing 1 hour 10.30-11.30 (counted this as my cardio)
14.00 Workout

Bench Press with Barbell
20kgs 15 reps
30kgs 8 reps
32.5kgs 7 reps

Incline Bench Press with Barbell
20kgs 10 reps
22.5kgs 10 reps, 2 sets

Pec Dec
20kgs 10 reps
25kgs 8 reps (maxed out)
20kgs 10 reps

Woodchops
15kgs 10 reps
20kgs 10 reps
25kgs 10 reps

Side Bends
7kgs each hand 10 reps
10kgs each hand 10 reps
12.5kgs each hand 10 reps

Incline Sit ups
5kgs, 10 reps, 3 sets

Push down sit ups for lower abs
40kgs, 10 reps, 2 sets

I'm exhausted and off home! Will post my eating tomorrow but all is clean so far

Eating over the weekend has all gone to plan except for an unexpected glass of wine on Saturday night... We all have slip-up's I guess...

SUNDAY

Leg Extensions
15kgs 12 reps warm up
25kgs 10 reps
30kgs 10 reps, 2 sets

Leg press
100kgs 10 reps
130kgs 10 reps
140kgs 10 reps
150kgs 10 reps

Squats
20kgs 15 reps warm up
40kgs 10 reps
50kgs 10 reps

Cycle 10 mins Fat Burn mode
1 hour walk along seafront post workout

Wanted to do Hack Squats this week but gym closes at 2pm and I didn't get along there in time. DEFINITELY next weekend

As I'm Kickboxing this Thurs and going to London on Saturday I've decided to move my weights to tonight instead of having cardio only night and then I'll account for this by the lack of workout on Saturday.
All in all I'm really happy, if a little tired at the moment! It's weigh-in day later, I was 9stone 12lbs last week so I'll keep you posted.

MONDAY'S TRAINING AND EATING

07.30 4 egg whites, 1/2 yolk, 30g extra light cream cheese, slice brown bread
11.00 100g cottage cheese
13.20 100g chicken cooked with cajun, mushrooms, onions
16.20 Dorian Yates XS-Pro Bar HIGHLY RECOMMENDED-YUM!
WORKOUT SEE BELOW
19.45 Protein shake: 200ml skimmed milk, scoop whey
20.30 125g chicken, 100g broccolli, 100g cottage cheese, teaspoon L-Carnitine

Plus about 3 litres of water and 4 cups of tea during the day

Clean and Press
20kgs 10 reps, 2 sets
25kgs 10 reps

Incline Dumbell Press
7kgs 10 reps each hand
8kgs 10 reps each hand
9kgs 10 reps each hand (not sure if this was as good as last weeks...)

Front Cable Raise
15kgs 10 reps
20kgs 10 reps
15kgs 10 reps

Side Dumbell Raise
6kgs 10 reps, 3 sets

Seated Tricep Pushdowns behind
35kgs 10 reps
45kgs 10 reps, 2 sets

Lying Dumbell Tricep Extensions
7kgs 10 reps, 2 sets

Stepper 12 mins, Level 5
Cycle 20 mins Fat Burn mode (yay me!)

If I do want to gain some muscle mass do I need to cut my reps down from 10 to 6-8 and increase the weight?

Lost a pound this week. Weight now 9st 11lbs
Considering how hard I worked and how heavy I lifted, I'm quite disappointed...
Only another 11 to go then before April 21st...

No workout yesterday just an ok day of eating...

TUESDAY
07.30 4 egg whites, 1/2 yolk, 30g cream cheese, 1 slice brown bread
11.00 125g cottage cheese
13.00 100g chicken, 25g brown rice
15.00 1 chocolate biscuit (got angry at customer...)
16.00 100g melon, 100g chicken
18.30 150g lean mince, 25g kidney beans, 25g tomatoes, mushrooms, chilli seeds
20.30 glass rosé
21.00 1 vodka lemonade and lime
22.30 100g cottage cheese (when I got home from pub quiz...)

So not a great day but today's been fine so far and I've got gym again tonight. Hamstrings gah!

WEDNESDAY
Lunges
5kgs each hand 20 reps warm up
8kgs each hand 20 reps, 3 sets

Stiff Leg Deadlifts
30kgs 10 reps
40kgs 10 reps, 2 sets

Lying Hamstring Curls
30kgs 10 reps
25kgs 8 reps, 2 sets (felt so weak!)

Step Ups with Dumbells
10kgs each hand 10 reps, 3 sets

Ab Push downs
40kgs 10 reps
45kgs 10 reps, 2 sets

Crunches
10 reps, 4 sets

Cycle, 24 mins Fat Burn
Stepper 12 mins

07.30 30g porridge oats, 200ml skimmed milk, scoop whey
11.30 100g chicken with onion and mushroom
14.00 150g lean mince with 50g kidney beans, 25g tinned tomatoes, mushrooms, peppers
17.00 100g melon
18.00 200ml skimmed milk, 1 scoop whey, strawberry crusha
20.00 same as above
20.30 100g chicken, 1 egg white in strips, 1 yellow pepper, 100g mixed veg

A great day eating and exercising! Very pleased with myself but upset my legs don’t ache this morning! Why can’t I do hamstring curls? I used to be really good at them!

No-one can do hamstring curls!!
Don't worry about it.
If you can do 10 reps at 30kg you are beating most of the blokes in my gym.
errrrr including me most probably



jedi

That's reassuring to know I guess...

I just worry that for Hams I'm doing a lot to stretch them out as such with SLDL and Lunges, but will these exercises actually build muscle?

THURSDAY

No gym today, just Kickboxing

07.30 30g Porridge Oats, 200ml skimmed milk, scoop whey
11.00 50g prawns, 50g tuna
14.00 100g chicken, 25g tomatoes, Cajun, mushrooms, onions
17.00 50g prawns, 50g tuna, 100g melon
19.00 3 Healthy Living Sausages (= 210 calories, 21g protein, 15g carbs, 9g fat)
19.30 Kickboxing 1 hour pad work and fitness
21.00 1 scoop whey protein isolate, 200ml skimmed milk

The sausages weren’t to plan, I just suddenly got v.hungry before training… Do you think an hour’s Kickboxing counts as a Cardio session?

I would think that the kickboxing would count as HIIT, so I would say that it is cardio.
I always count Rugby training as cardio as I am breathing out of my @rse (excuse the French) by the time I am finished.

Mind you my coach won't accept that I am no longer a winger, and me at 5'11" and 14stone 8lbs is expected to carry out the same task of the other 3 wingers who all way less than 12 stone << Pick the most appropriate face

You just remind me exactly why I don't like rugby... My other half loves it and I'm not a fan to say the least...

Does he play (if so what position?) or does he prefer just to watch?

Don't ask me I'm very pleased that I have absolutely NO IDEA... At the back somewhere I think...
Everytime I go I just read the paper, it's amazing how long Sunday Supplements last...

FRIDAY'S TRAINING

Can't remember what I ate now but I know I had a totally clean day...

LAT PULL DOWNS
30kgs 10 reps
35kgs 10 reps
40kgs 10reps (PB!)

DEADLIFT
40kgs 10 reps
50kgs 10 reps
55kgs 8 reps

T-BAR ROW
20kgs 10 reps, 3 sets

HYPEREXTENSIONS
5kgs, 10 reps, 3 sets

DB CURLS
6kgs each hand 10 reps
7kgs each hand 10 reps
8kgs each hand 10 reps

HIGH PULLEY CURLS
15kgs 10 reps, 3 sets

AB PUSH DOWNS
40kgs 10 reps
45kgs 10 reps, 2 sets

CRUNCHES
10 reps, 4 sets

CARDIO
Stepper 12 mins
Cycle 20 mins

Will post Sunday's workout in a sec

SATURDAY
Day Off
Eating:
07.00 4 egg whites, 1/2 yolk, 30g extra light cottage cheese, 100g cottage cheese
10.15 Dorian Yates Caramel Crisp protein bar
15.00 Dorian Yates Caramle Crisp protein bar
19.00 100g Chicken, 50g musrooms 75g salad, 25g quark

(Not a great day foodwise as I was shopping in London with a friend, so did a good solid four hours of walking at least)

SUNDAY CHEAT MEAL DAY -YAY!
08.30 4 egg whites, 1/2 yolk, 30g extra light cream cheese
WORKOUT SEE BELOW
12.30 scoop Whey Isolate, 200ml skimmed milk, drop crusha
14.00 150g Gnocchi, 75g blue stilton, 150ml of 1/2 fat crème fraiche, 25g Parmesan (made into a sauce for the Gnocchi), 50g salad
18.30 100g chicken cooked in cajun, 150g cottage cheese
20.00-22.00 2 diet cokes

Warm up Cycle 3 mins Level 7

LEG EXTENSIONS
20kgs 10 reps
30kgs 10 reps, 2 sets
35kgs 10 reps

LEG PRESS
50kgs 20 reps, 5 sets (what does everyone think of this as it's the first time I've tried it....)

HACK SQUAT
15kgs 10 reps
20kgs 10 reps, 2 sets

WOODCHOPS
15kgs 10 reps
25kgs 10 reps, 2 sets

SIDE BENDS
10kgs 10 reps
12.5 kgs 10 reps, 2 sets

SIDE CRUNCHES
10 reps 4 sets

CARDIO
Stairclimber 20kgs plates, 10 mins, Fat Loss Plus mode
Cross Trainer 3 mins
Cycle 17 mins, Fat Burn mode

Not a bad day, the carbs were yummy but left me feeling extremely tired... Weigh-in day today -eek!