RACHFIT'S JOURNAL

Regarding your comment about wanting to put on more size and running being detrimental to it, have you not considered doing heavier weights and less reps?

YEY! Go girl go! NG you are funny and that is great to hear. You just let me know if you want any tips on training up for some endurance running
xx

kitty


Regarding your comment about wanting to put on more size and running being detrimental to it, have you not considered doing heavier weights and less reps?

Yes Kitty that is my preferred training method but obviously I dont want to train heavy all the time and I not long ago was training very heavy during a power lifting routine I had been given. So I am building my routine back up to heavy again from the very high reps.
What do you think?

Couldn't wait to get back in the gym tonight!!!
Having not got any sleep over the weekend due to a cough keeping me awake-grrrrrr annoying!!
I haven't felt ill at all either but the severe lack of sleep kills me. I need about 8-9 hrs every night really.
Anyway back in the gym yey!!

Bent over row
20kg x 20 x 2
30kg x 15
35kg x 15
40kg x 15

Single arm row
16kg x 15 x 4

Low wide pulley
70kg x 15 x 4

Assisted wide pull ups
19kg x 12 x 3

Incline seated hammer curls
8kg x 15 x 4

Concentration curls
6kg x 15 x 4
I never really 'feel' these for some reason. But if I go much heavier I cannot complete with good form.

Felt so much better for this and plan a short run tomorrow depending on what time I wake up!

Northerngal



RIGHT!!!!  Guess what I've done?....GAAAAAAAAAH!!!!!  I entered a 13 mile run/walk with a girl that I know...she asked me if I wanted to have a go and before I could stop myself I said yes...can I just be northern for a minute and say OH BUGGER IT!!!!!!!...hahahahaha...eeeeek......oh my god...natch I'm blaming you totally!..Is that ok?....first I do a totally unexplained 3 mile stint on the tread and now this???...what's going on?....lolol...that's me alright, no half measures, straight in with both feet....lol.....I'm excited but have been to the loo about 40 times already!!!! and it's not until June..hahahaha......have a great day and thanks again...I was a bit blue this morning but you have cheered me up no end....taaaaaaa...missis....

Well done NG!  fantastic to have set yourself a challenge like that! 

Morning Rachfit....surprisingly, I have nothing to say today...errrm...unless you wanna know that I managed to whizz blackcurrant and raspberry smoothie all over myself this morning as I was trying to watch the news AND make my morning smoothie....I lifted the whizzy thing out a tad too high...purple kitchens R us....bleurrrrrrgh...nothing like having to clean that mess up when you're in a rush!!!...lol

Have a lovely day.....

Morning Rachfit - What we do without our ray of sunshine first thing - yes that's you NG!!!

Good workout there too! 

Hi guys!
I love reading your posts, it does make me smile! Thank you...

..so tonight it was busy in the gym and so I had to be all serious and intimidating to get onto the kit ;) hahaha

Clean and press
20kg x 15 x 4
Shrugs
60kg x 15 x 4
DB rear delt flys
8kg x 15 x 4

Stiff dead lifts
60kg x 15/50kg x 15 x 3
Single leg squats
2 x 6kg DB-15 x 3
Squats with resistance tube around knees
20kg x 15 x 3
Isolated glute kick backs
21.8kg x 15 x 4

Phew!!!  Wish I had a training partner, I know I could lift heavier with a spotter!
Catch ya tomorrow!!
xx

Rachfit

kitty


Regarding your comment about wanting to put on more size and running being detrimental to it, have you not considered doing heavier weights and less reps?

Yes Kitty that is my preferred training method but obviously I dont want to train heavy all the time and I not long ago was training very heavy during a power lifting routine I had been given. So I am building my routine back up to heavy again from the very high reps.
What do you think?

I'm just a huge believer in training heavy all the time particularly if you want to do the physique category. You're fit enough and have trained well so why not go straight into it instead of building up to it? The only time I go for high reps is last week or so before a show and after to get my body back into moving again!!

Morning Rachfit,

How are you today?  I use as heavy weights as I can too but having said that they're not big compared to some...but last night I managed to do flyes with 12kg in eachhand for the first time,and I did 2 sets!!....boy I'm good!....lol...hahaha...

I train on my own too and I often think I could do much better with someone givng me a boost. Last night one of the PT in the gym was asking me what I was doing, she thought I was in training for something..actually she said I trained aggresively...ahem...I just nodded and said yes but I didn't have a foooking clue what she meant!...is that good?...I'm not aggresive at all actually, and I keep in the corner and barely say boo to a goose unless I'm cornered so I guess its a sporty term....amazing she thought I was "training for something" tho...hhahahaha...what a buzz...brilliant!...

Rachfit, you must look amazing with all this training you do...errrm..can I have your autograph?....KIDDING!!!!.....have a good one.... 

kitty

Rachfit

kitty


Regarding your comment about wanting to put on more size and running being detrimental to it, have you not considered doing heavier weights and less reps?

Yes Kitty that is my preferred training method but obviously I dont want to train heavy all the time and I not long ago was training very heavy during a power lifting routine I had been given. So I am building my routine back up to heavy again from the very high reps.
What do you think?

I'm just a huge believer in training heavy all the time particularly if you want to do the physique category. You're fit enough and have trained well so why not go straight into it instead of building up to it? The only time I go for high reps is last week or so before a show and after to get my body back into moving again!!

I would prefer to train heavy all of the time but I am well aware that my tendons and ligaments need the higher rep training to gain the thickness they need to cope with the heavier work. If you know different please do tell me as I rather do as you suggested....??

Northerngal


Morning Rachfit,

How are you today?  I use as heavy weights as I can too but having said that they're not big compared to some...but last night I managed to do flyes with 12kg in eachhand for the first time,and I did 2 sets!!....boy I'm good!....lol...hahaha...

I train on my own too and I often think I could do much better with someone givng me a boost. Last night one of the PT in the gym was asking me what I was doing, she thought I was in training for something..actually she said I trained aggresively...ahem...I just nodded and said yes but I didn't have a foooking clue what she meant!...is that good?...I'm not aggresive at all actually, and I keep in the corner and barely say boo to a goose unless I'm cornered so I guess its a sporty term....amazing she thought I was "training for something" tho...hhahahaha...what a buzz...brilliant!...

Rachfit, you must look amazing with all this training you do...errrm..can I have your autograph?....KIDDING!!!!.....have a good one.... 

Wow check you with ya 12kg's!!
and whats heavy for one may not be for another so you shouls always stick to what is safe and effective for you no matter what anyone else is doing.
Training aggressively is probably a reference to being in the zone, looking focused and lifting decent weights rather then little piddly ones or none at all- so I would take it as a compliment NG. and she was obviously impressed with what you were doing, maybe you should train for something!!!!!?????
while I do strive to look my best it is far more important that I 'feel' good and part of that is of course looking lean and fit-i do the best I can with my work schedule!!
xx
 

Northerngal
 

you must look amazing with all this training you do...

  sure does !

dazc

Northerngal
 

you must look amazing with all this training you do...

  sure does !

lolol on Darren....you can stop flexing that muscle right now!!!!....(soz...being rude).....lol

Rachfit

Northerngal



Wow check you with ya 12kg's!!
and whats heavy for one may not be for another so you shouls always stick to what is safe and effective for you no matter what anyone else is doing.
Training aggressively is probably a reference to being in the zone, looking focused and lifting decent weights rather then little piddly ones or none at all- so I would take it as a compliment NG. and she was obviously impressed with what you were doing, maybe you should train for something!!!!!?????
while I do strive to look my best it is far more important that I 'feel' good and part of that is of course looking lean and fit-i do the best I can with my work schedule!!
xx
 

Thanks for that info Rachfit.....I maybe would like to do something but I haven't go the confidence for it really, and I need much more work...which I am working on with the help of Micky on the training front and James on the food front......maybe one day I'll do something......

Rachfit



I would prefer to train heavy all of the time but I am well aware that my tendons and ligaments need the higher rep training to gain the thickness they need to cope with the heavier work. If you know different please do tell me as I rather do as you suggested....??

Yeah, that's what "they" teach us don't they and tell us the reason we shouldn't use straps etc but how do you really know if the ligaments and tendons are ready if they are ever going to be ready? Do you have any knowledge from your methods of training you teach?
 
Personally I can feel it in those areas and seem to be able to point my limit and then don't increase again until I feel I've adapted so does that mean that the tendons and ligaments also adapt with heavier loading as well as high reps???? I don't know, hope you do I know us bodybuilders are prone to injury (aren't we Dazc?), do we run before we can walk?

well yes we are!  Though there are reasons why im more prone to injuries than yourself and rachel, but that aside, up untill my bicep injury!  For many many years i was a heavy all the timer person, and continually suffered niggles.  A couple of years ago i moved to training in the 15 -20 rep range, and since then not only had existing niggles got better but i didnt get anymore.  Though the weight were still heavy, i think the rep range is what has the effect.

There is i believe good evidence to show that higher rep work stimulates more growth and repair in the tendon.  And muscle will increase in strenth more quickly than connective tissue, so there needs to be a time away from very heavy low rep work for 'catch up'

Im firmly in the higher rep camp, both for growth and decreasing risk of injury.

Interesting, thanks Dazc

rach will have her own take on it though!

DazC -Thanks gorgeous, you too!!
NG- I think you should set a goal to train for and it would give you confidence with knowing how to train and it will help make your training more specific! and you knwo you have a team of fans here who will be right behind you all the way!
Kitty- I have to say my feeling is with Daz on this one. Tendons and ligaments are of a different substance to muscle, as we all know, and should be trained differently although I am unsure as to time limits and results but I will look into it and see what i can find out. It is also good for the joints to take a break every so often.
Do you take time off ever completely? If so how long and how often?