RACHFIT'S JOURNAL

Morning Rachey,

How's the head?...and your eyes?...I'm still wincing when I think of what you did....ouch!...don't do that!...it not good!....As you are a travelling person I've decided to do this;

Hola!
Bonjour
Morning all...
Anyyong ha shimnika
Buenas dias
Chow bebbe...(errrrmmm I think I made that one up?)
Kalimera
Howdy y'all..(that's my american impression..ahem)
Bonjourno
Hoy!
Svadika he

errrrmmm...so why did I do that?...no idea..just..ya know...being interesting?...
 
oh!...good grief...nearly forgot...a question if you have time....
 
What in your opinion is a good time to run 3 miles?  I've decided to set myself little challenges...ya know...mainly cos I have no idea what to do with myself....durrrr...this is my first one....do you know?...I don't know if there is a sort of set time that is good or bad....I'm gonna test myself on your answer and see what I can do....I know...I know...I'm a knob!.....lol.....but hey...can I help it if I wuz dropped on my head when I wuz born?..hahahaha.....
 
Take care Racheeeeeeeeeeeeeeeeee....
 
..take that!....(see what I did there?.....I sneakily snooook in the name of a boy band, and you have to guess who it is)...errrmmm...does that work?...I'm not sure, maybe I'd better get back to the drawing board...ahem....

take that?

hahaha

Kels! Thanks for popping in again matey!
NG, you're still great mate! see how I rhymed..(can you say rhymed?)

Anyway a good time for 3 miles is whatever is an achievement for the individual so no body can judge really what is classed as 'good' or 'bad' with regards to time and miles. That can only come from you. Think about the best time oyu ever did it in and whatever that is that is your best...stay with me... so that is your time to beat  if oyu are looking for a challenge. If I had you as my client I would set you goals according to you persoanlly not what I can do. Just like Micky will do with your training, still giving you goals but realistic ones that suit your fitness level and challenge you.

That isnt what you wanted me to say I realise that but come back to me and let me know your bestest time and I will set you a challenge :)

I did some weights over the weekend at Daz's gym bis/tris

today I WENT RUNNING AT LAST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Bloomin freeeeeeeezin at 7am i the dark, nearly froze my face off but OMG it felt good. 4 miles in a very slow 36 mins of plodding (there you go NG)

Tonight shoulders! My fav:

DB shoulder press
10kg x 14/13/12kg x 8/8/7
Partial BO fly 30deg
7kg x 12/12/8kg x 10/10/8
Full range lat raise
7kg x 12/12/8kg x 10/9/9
Upright row
8kg x 12/12/10kg x 8/8/8
BO fly 90deg
5kg x 12/12/6kg x 10/10/9

Reckon I am starting to get some rear delts at last!!!!!!!!!!!!!!!!
Genetics are not on my side but mechanics were hindering too and now I've sorted them its beginning to change my shape..love it!

Don't freeze your face off ! You need it where it is !! LOL!

It's amazing what we can do to change our shape, it's why I love this so much

Rachfit


That isnt what you wanted me to say I realise that but come back to me and let me know your bestest time and I will set you a challenge :)

Rachey...that is exactly the right thing to say...I am a bit of a dweeb head and need telling...durrrr.....I got it into my head after listening to various runners in the gym that there was a "good" time and and "crap" time and I was trying to judge where I came in that...my confidence isn't good on the gym front really....but as soon as I read what you said I knew that was right....don't worry, I wasn't trying to get free training or advice from you in any way...I'm not one of lifes takers...altho if you offered me kettle crisps I would probably grab the bag and run without looking back...gulp!...hahahaha......
 
I'm going to go into the gym early on Friday and see what I can do for 3 miles.....no reason, just for the hell of it......Micky did give me  routines to follow but I kinda make up my own challenges for myself outside of that...I do the routine without wavering of course cos that's what I paid him for, but I do other stuff to keep me fresh, as I have no aims at all I need to concentrate on something or I would prolly just give up, and that's not an option for me any more since discovering weights/training and not being a fatto any more...onward and upward hey?...
 
Have a great day Rachey and if I can manage to do 3 miles in less than a day I'll come and crow about it on here...sorry if you thought I was asking for professional advice..i wasn't..i was just chatting, ya know, as if I was hanging over the fence and 'aving a natter generally...take car missis...
 
and....the run!!...whoo hooooooooooooooooooooooo...feels great when you get into the stride don't it?...not that I did this morning...I only strode to the bog and back to bed!!!..durrrr...
 
by the way, BO= bent over?...or are you referring to some strange underarm movement...lol....xx

Welshy


Don't freeze your face off ! You need it where it is !! LOL!

It's amazing what we can do to change our shape, it's why I love this so much

hahahaah I wont matey.
 
It is amazing and its awesome when someone like yourself puts inspriational photos up of before and after!!!
well done gal xxx

hahahaha NG I never have any issue with giving advice if I can help I want to as it is my passion.

So the challenge idea is a good one as what would life be without any goals?

I believe you have been successfuly achieving goals for some time now anyway? Losing BF, lifting heavier weights, learning about new moves in the gym, eating better... etc etc
So if you consider all you do as a challenge with a goal imagine how successful you will feel!
getting up and going out for a walk, jog, run. Going to the gym regularly. NOT eating that bag of Kettle crisps!! hahahaha
ALL successes in my eyes and someone elses goals wont necessarily be good for you. Challenging but achievable is what you should think of not 5 min mile pace like Bob down the gym!! 

:)

Rach you are a legend!  Your words of wisdom are so great....
Sending up a big hug, so rear delts coming on nicely?  Great!!  x x

You are indeed wise and forthwith ye shall be known as Guru Rachey and your head shall be annointed with errr.....errrr...cola?...ahem.....hummm...oh sod! did I spoil a beautful moment there?...lol......and cool on the Delts, although having sat next to them and covertly coverted them at one of the shows through much gnashing of teeth....I think you should just hold back 'em for a bit!!!!...ya know...just to let me Kels catch up with you......x

Kels


Rach you are a legend!  Your words of wisdom are so great....
Sending up a big hug, so rear delts coming on nicely?  Great!!  x x

aw fanx  Kels!!! Hugs back mate and rear delts seem to be appearing although it could be in my imagination :)

Northerngal


You are indeed wise and forthwith ye shall be known as Guru Rachey and your head shall be annointed with errr.....errrr...cola?...ahem.....hummm...oh sod! did I spoil a beautful moment there?...lol......and cool on the Delts, although having sat next to them and covertly coverted them at one of the shows through much gnashing of teeth....I think you should just hold back 'em for a bit!!!!...ya know...just to let me Kels catch up with you......x

hahahaha love your posts NG you say what others think....well ok maybe not ....but you know what I mean. Annointed???hahahahahahaha
 
love ya! xxx

Oko its freezing and our gym has no heaters  bbbrrrrrrrrrrrrrrrrrrrrrrr!!!!

so without stopping....

Light front squats A2G
20kg x 15 x 4
Single leg squats
7kg x 15 x 4
Seated leg curls
42kg x 12/12/49kg x 10/10/10
Leg press
70kg x 12/12/79kg x 10/10/10
SLDL
60kg x 8 x 4
ab & aductors
50kg x 12/12/55kg x 8/8/8

45 mins of interval training with plyometrics
ahhhhh feel much better :)

Rachfit

Welshy


Don't freeze your face off ! You need it where it is !! LOL!

It's amazing what we can do to change our shape, it's why I love this so much

hahahaah I wont matey.
 
It is amazing and its awesome when someone like yourself puts inspriational photos up of before and after!!!
well done gal xxx

Aww thanks hun, I can't wait to compare the second lot of after pics with the first lot hehe

Nice one on the front squats, haven't done them for a little while... quite like them

Hi Rach, thought I,d pop in see how the other half lives!!

Welshy

Rachfit

Welshy


Don't freeze your face off ! You need it where it is !! LOL!

It's amazing what we can do to change our shape, it's why I love this so much

hahahaah I wont matey.

It is amazing and its awesome when someone like yourself puts inspriational photos up of before and after!!!
well done gal xxx

Aww thanks hun, I can't wait to compare the second lot of after pics with the first lot hehe

Nice one on the front squats, haven't done them for a little while... quite like them

Im LOVIN the front squats hun!! Feel great for the back x

micky


Hi Rach, thought I,d pop in see how the other half lives!!

Hey Micky!!
 
Great to have you in here..so to speak!!
 
You are going to be at the Grand Prix arent you? I want to show you some of our Biomechanics.
I also want to talk to you about your kinaesiology qualification mate.

PHEW!! My 2 classes were tough tonight!
1hr pump
1 hr attack
shattered

Morning Rachey...whooooaaaaah! i do those classes now and again, and I'm not sure I could do 2 back to back...well, actually knowing me I prolly could...but then I'd have to be escorted back to the dressing rooms with 2 assistants dragging me by the arms whilst my legs trailed on the floor behind me with me tongue hanging out gasping for air and dribbling whilst muttering "get me an ice cold Stella!"...ahem....except I don't drink Stella or any sort of beer actually and wouldn't know one if it hit me on the head!.....oh did I digress perchance....prolly....ahem.....

Good to see you're wiping the floor with your own workouts!!..hahahaha.....coool...I love reading all about what everyones doing, nicking the ideas, having a go myself and generally getting myself in a twiddle over it all....BRILLIANT!!!...

GOOOOOOOOOOOO RACHEEEEEEEEEEEEEE!!!!!

Have a great weekend missis...seeing Dazcy Daz this weekend?....haven't been in his for a bit...ya know, trying to be a bit sparse with my posts in case he wallops me one....lol....but i've been reading..he's cracking on ain't he?......take care anyway...toodles...xx

Hey NG did you do your 3 mile chanllenge???

I didnt forget did it!!! ;)

REALLY bad DOMS in my butt ...jesus....could barely sit in my ALL day meeting today...ants in my sore pants!!!

So with restricted movement I struggled to train even though I was doing back:

Lat pull down
42kg x 12/12/49kg x 7/6/6 (not Welshy's bloomin 80kg!!)
B0 fly (NG yes bent over hunny btw) 8kg x 12/12/9kg x10/10/9
Seated row
42kg x 11/11/49kg x7/6/6
BO bar row
30kg x 12/40kg x 10/10/10

done... finished.... caput..... shattered..... had it....home!!