RACHFIT'S JOURNAL

Ok so I have alot to live up to here with DazC being my better half!
 
Previously a professional dancer for 6 years I then got into the fitness industry teaching classes and PT 10 years ago. I have spent the last 3 years delivering Biomechanics Coaching courses and running the Intelligent Training Systems business and I began my own metablic profiling business, Pulse Training, 18 months ago.
Training wise my sports clash as I love to lift weights and am an endurance runner.
Managed to gain about 2 stone in the last 10 years while running half marathons ragularly and keeping the same dress size!
My aim is to gain more shoulder and back width to give balance to my strong legs and is why I am staring this journal to make myself commit a little more effort by reporting in to anyone who will listen, maybe comment and offer ideas on what worked for them.
 
Morning run 3.8 miles
Evening:
 
Shoulders
Full range lat raise 5kg x 20 reps x 6 sets
Clean & press (Olympic bar) x 20 reps x 6 sets
Shrugs 15kg plates x 20 reps x 6 sets
 
Triceps
Bench extension 10kg plate x 20 reps x 6 sets
French press 12kg x 20 reps x 6 sets
Rope pushdowns 15kg x 20 kg x 6 sets
Leg stabilisers (no ACL in left knee)
 
My last routine was a powerlifting routine with higher weights and less sets.
More tomorrow, hopefully!
I would love to hear any feedback that anyone may have.
 
 
 
 
 

Morning....just wanted to say hello....I don't know much at all as I just starting on the working with weights front and really enjoying trying to learn stuff and get fit and healthy in the process....Regretfully I have nothing to offer you but moral support?...will that do?...lol....good luck with everything and I hope you don't mind if I pop in with my totally frivolous comments now and again.....you are of course free to slap me if we ever meet...ya know...in revenge...hahaha....Dazc must be thanking his lucky stars for having your knowledge and expertise to hand with his arm worries at the moment....poor him...I'm guessing you don't need any luck, but have some anyway.....

This should be a very good read, i will be keeping track, good luck with it!!!!


What is your typical daily diet like?

All the best with this

Hi there - FAB another journal to read!! Good luck x

Leg stabilisers (no ACL in left knee)

You snuck that one in under the radar.
Do you and Daz sing the kids song about "one arm one leg one finger one thumb keep moving" when you're training?
Please say yes.


It's going to be a bit tricky not to feel intimidated by your background as well as having Daz on board.
But...
I'd ditch the shrugs if the aim is more shoulder width.
What do you mean by 'full range' in the lat. raises? I personally think the range of motion in the delt is quite limited, so, in the lat raise the lateral head of the delt is only really being isolated when the arm is below the horizontal, once it goes above that the extra range of motion is provided by the traps.

Errr you know errr n that.

jedi

Do you and Daz sing the kids song about "one arm one leg one finger one thumb keep moving" when you're training?
Please say yes.  

nice one!  lol

good luck wi this..
will be interesting to see hopw u get on as u obviously know what ur talking about :-)

Good to see you running a Journal Rach!

Good luck with the journal Rachel. Sorry you can't make the seminar but don't forget the monthly meets we hold in Manchester, be good to see you there

Northerngal


Morning....just wanted to say hello....I don't know much at all as I just starting on the working with weights front and really enjoying trying to learn stuff and get fit and healthy in the process....Regretfully I have nothing to offer you but moral support?...will that do?...lol....good luck with everything and I hope you don't mind if I pop in with my totally frivolous comments now and again.....you are of course free to slap me if we ever meet...ya know...in revenge...hahaha....Dazc must be thanking his lucky stars for having your knowledge and expertise to hand with his arm worries at the moment....poor him...I'm guessing you don't need any luck, but have some anyway.....

Hi
Thanks for your post!!
Moral support is probably the most important thing from here I'd say, so thanks for that I really appreciate it.
I would LOVE some frivolous comments too and am sure I would never feel a need to slap anyone for giving their opinion so go for it ;)
Actualy I feel like the lucky one for meeting Daz, but dont tell him or he may get complacent..haahahah
Hope to hear form you soon!

westy19


This should be a very good read, i will be keeping track, good luck with it!!!!


What is your typical daily diet like?

Hi there!
I hope I dont disappoint you then..hahaha
Thanks for the support though!
My typical daily diet? In what terms?
Several small meals a day, plenty of protein (even more since the boss told me!! thats Daz by the way) lots of water, dont drink alcohol, dont really eat fast food, love full fat coke, porridge and fizzy cola bottles (not all together of course!) but on the whole I am pretty good with what I eat and go easier at the weekends.
Does that answer your question adequately?
 

RACK


All the best with this

Thank you for the support!

Kels


Hi there - FAB another journal to read!! Good luck x

Thank you so much! x

jedi

Leg stabilisers (no ACL in left knee)

You snuck that one in under the radar.
Do you and Daz sing the kids song about "one arm one leg one finger one thumb keep moving" when you're training?
Please say yes.


It's going to be a bit tricky not to feel intimidated by your background as well as having Daz on board.
But...
I'd ditch the shrugs if the aim is more shoulder width.
What do you mean by 'full range' in the lat. raises? I personally think the range of motion in the delt is quite limited, so, in the lat raise the lateral head of the delt is only really being isolated when the arm is below the horizontal, once it goes above that the extra range of motion is provided by the traps.

Errr you know errr n that.

Wow I seem to have quite a reputation to live up to already!!
Thank you for the advice, it is much appreciated and welcomed. The reason I do shrugs is my traps are down in relation as well as shoulders.
Full range lat raises are done with a rotation component so as not to impinge the shoulder. So palms begin facing thighs but you turn the thumbs gradually up (before at 90 degrees) then palms face each other by the time you reach over head. Much better functionally for the entire shoulder girdle rather than stopping at half range. That is if you have no Biomechanical dysfunctions!! ;)
Have a go and let me know what you think..?
 

Mr.M


good luck wi this..
will be interesting to see hopw u get on as u obviously know what ur talking about :-)

Thank you Mr M.
I have a specialist area but am not an expert in all!!
But I love this sport!

James


Good to see you running a Journal Rach!

Thanks James
I will endeavour to keep up to date even when travelling as it will be good motivation for me!!
See you soon

kitty


Good luck with the journal Rachel. Sorry you can't make the seminar but don't forget the monthly meets we hold in Manchester, be good to see you there

Thanks Kitty!
Please let me know dates for the monthly meets!!?
I would love to join in!
:)

ok so I have been asked to post my previous programme which a was powerlifting 2 day week
 Day 1:
Squats with resistance tube around knees (stability work)
45kg x 15
50kg x 12
60kg x 12
65kg x 10
50kg x 165
40kg x 15
Clean & press
20kg x 20
25kg x 12reps x 2sets
27.5kg x 10
30kg 8reps x 2sets
30kg x 6
Machine shoulder press
9.5kg 20
14.5kg x 15
19.5kg x 12reps x 2sets
23kg x 10reps x 2sets
Low inclined DB bench press
12kg x 15reps x 2sets
14kg x 12reps x 3sets
14kg x 10

Day 2:
Stiff deadlifts
50kg x 20
60kg x 12
65kg x 10reps x 2sets
70kg x 8
Bent over row
30kg x 15
40kg x 12
45kg x 12
50kg x 10reps x 2sets
55kg x 6
Seated leg curl (knee stbility)
17.5kg x 20
20kg x 15
25kg x 15
30kg x 12
35kg x 10reps x 2sets
40kg x 8
Pull ups bosy weight 4reps x 2sets
Assisted 12kg 6reps x 4sets

My weight is about 62.7kilos
stats:
34" chest
12" biceps
41" shoulders
29" waist
36" hips
21.5" thigh
14.5"calf

oooooooooo....errrrrrrrr........hummmmmm.......blimmin 'eck!....looks good to me.......ahem.....(cue red face/fingers as they are the ones typing)....

......of course I am hiding my expertise well under my hat!  natch......