RACHFIT'S JOURNAL

Yey! upping the weights dropping reps/sets!

Shoulders:
Full range lat raises
8kg x 15reps
9kg x 15reps x 3 sets
DB Shoulder press
8kg x 15 reps
9kg x 15 reps x 3 sets
DB Upright row
8kg x 15 reps
9kg x 15 reps x 3 sets

Leg accessory work:
Abductor machine
55kg x 15 reps x 6 sets
Adductor machine
55kg x 15 reps x 6 sets
Seated leg curl machine
20kg x 15
25kg x 15 x 3 sets
Standing calf raises
15 reps x 4 sets

Looking forward to a DOMS days!!

Shoulder workout looks good.

I was going to make a joke about the idea of having 'accessory legs'
...turns out Honda are already making them

its-the-wrong-trousers-Grommit

8.9 mile run this morning
Taught a 1 hour resistance class followed by a 1 hour high impact interval sports conditioning class
Sauna, jacuzzi and my 4000 word college assignment :)

8.9 mile run....phew....my eyelids are tired just reading that!...lol....i'm trying to get better at running, it's not my favourite thing to do...working my way up to 5 miles...(sounds very piddly compared to you)...lol...last week I did nearly 3 miles on the tread in about 34 mins....I don't know if that's rubbish or good or what really....I can do one mile 8 mins something if i put my legs to work but then I have to have an oxygen bag over my head for half an hour and lay on the floor like a geezer!....lol...my aim is to do 5, then if I'm brave enough do a race or something...durrr...well, that's the plan....if I ever do it I'll be amazed....?Rachfit your energy levels must be huge!! to do all that....have a good day and hope all is going well with your assignment....:)....ng

Last night I did Back/Biceps

Wide lat pull down
25kg x 15/35kg x 15/37.5kg x 15 x 2sets
Single arm row
12kg x 15/14kg x 15 x 3sets
Seated low narrow row
60kg x 15/70kg x 15 x 3sets

Standing bicep curls
8kg x 15/9kg x 15 x 3sets
Rope curls
20kg x 15 x 4sets
it was really busy as I had been unable to get to the gym when i wanted to AND people kept chatting to me so I lost motivation!!
Will do better today - promise!

So I did 12.6 miles saturday morning in preparation for getting my younger brother around his first half marathon next sunday. Felt great and is the longest I have run since I bust my ACL last aug.

Tonight I trained well and expect soem DOMS tomorrow.

Low Inc DB chest press
14kg x 15 x 4 sets
Flat DB fly
9kg x 15 x 4 sets
Full push ups
15 x 4 sets

O/H French press
14kg 15 x 4 sets
Flat tri ext using plate
10kg x 15 x 4 sets
Rope tri pushdowns
20kg x 15 x 4 sets

looking forward to getting heavier though :)

great training session tonight, had the place almost to myself!! also enjoying some nice DOMS as expected from yesterday :)

Shoulders
Full range lat raises 7kg x 15 x 4 sets
DB shoulder press 8kg x 15 x 3 sets/9kg x 15
DB upright row 10kg x 15 x 4 sets

Leg stabilisers
Single leg squats 15 x 4 sets
Adductors 60kg x 15 x 6 sets
Abductors 60kg x 15 x 6 sets
Seated leg curls 30kg x 15 x 4 sets

think I am losing some BF but have managed to keep my weight so must start taking pics!!

just keeping an eye on you  ;-)  ha ha

Brill workouts - You are doin really well - keep it up and keep in the zone! Good luck for you and your bruv's half marathon! x

Kels


Brill workouts - You are doin really well - keep it up and keep in the zone! Good luck for you and your bruv's half marathon! x

Aw fanx Kels!
:)

dazc


just keeping an eye on you  ;-)  ha ha

hahaha hhhhmmmmmm........

Wednesday I did my last 4 miler 'jog' before taking the rest of the week off due to working away :(  and the big race with Benny Sunday morning!
So will report back then!!

Ooops! Forgot to report on my body MOT I had done today!!!
16% body fat at 9st 12 (would like to be at least 7lb heavier) 8st 4 of it is muscle apparently.
my VO2 is 55.4 (40 yr old female elite level athletes are 44) not bad but I think it is down to genetics as well as my running. Resting HR was 41.
Passed all of the mobility and body resistance tests.
But my lung capacity is below par! :(
Probably due to the 15 years I spent smoking....never again..yuck!!

Not bad!

RHR and VO2 in particular look really good, no idea what my VO2 sits at now...hopefully my kinesiology knowledge will hide my aerobic shortfalls though

Ak_88


Not bad!

RHR and VO2 in particular look really good, no idea what my VO2 sits at now...hopefully my kinesiology knowledge will hide my aerobic shortfalls though

Thanks!
As I said I reckon half is form my training and the other half is genetics!!
Hows the course going? Brain fried yet? ;)

Brain is fried, boiled, scrambled and many other forms of cooked!

Things are really starting to click now though - i'm feeling comfortable with the shoulder complex in whole (other than the ligaments for some weird reason!) and my thought processes are changing almost daily towards a more clinical reasoning basis, it's quite weird!

Not enjoying the psychology though, bores the tears off me, give me physiology and biomech any day!

Ak_88


Brain is fried, boiled, scrambled and many other forms of cooked!

Things are really starting to click now though - i'm feeling comfortable with the shoulder complex in whole (other than the ligaments for some weird reason!) and my thought processes are changing almost daily towards a more clinical reasoning basis, it's quite weird!

Not enjoying the psychology though, bores the tears off me, give me physiology and biomech any day!

Yeah I can understand that but depending on how your going to use your knowledge the psychology side of things can be very important to communiate your advice to those who have emotional 'issues' that can impede recovery or commitment to exercises. Grin and bear it!

Hi Rachfit,

Just popping to see how things are going...errrm..bit of a cheek considering the distinct lack of knowledge I have about, errrm, well most things actually!...lol

I'm starting an all out assault on my bod tomorrow, new diet to follow, and new programme for my bod...can't wait...I love to read your journal, it makes me feel all RAAAAAAAAAAAAAAAAAAAAR....(and now I feel like a total stalker!)....lol

Have a good weekend and I've no idea what I've done with this font!!!...durrrrr..

Hi NG
Thanks for your post! i am so glad my jounral makes you feel RAAAAAAAAAR -Love reading your posts to everyone- you are such a boost! :)
And I am sure by now that your knowledge is becoming pretty extensive by the amount of readin you must be doing on here!!
I will be going in search of your jouranl next...

Yesterday I did a half marathon with my brother who has never done one before. He did an amazing job and I thoroughly enjoyed the morning.
Anyway tonight I couldn't wait to get into the gym after several days away working and the run that stopped me from training.

Wide lat pull down
35kg x 15/37.5kg x 15 x 3
Single arm row
12kg x 15/16kg x 15 x 3 (couldn't find the 14kg and was pleasantly surprised I could lift the 16kg for those reps!)
Low narrow row
70kg 15 x 4

DB bicep curls
9kg x 15/10kg x 15 x 2/9kg x 15
Rope cable curls
25kg x 15 x 4

Will have to cram my training into this half of the week again as I am away from thursday AGAIN!
Good job I love my job ;)

Wow, that's a fabulous resting heart rate...thought mine was low last year at 50ish!! I too have a low lung capacity but more due to being asthmatic even though I rarely use an inhaler!!