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!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

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 :)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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 :)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

just keeping an eye on you  ;-)  ha ha

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

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 Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

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!
:)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

dazc


just keeping an eye on you  ;-)  ha ha

hahaha hhhhmmmmmm........

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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? ;)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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 ;)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

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!!

Sponsored by Muscle Finesse  

Moooooorrrrrrrrrnnnnnniiiiiing!...haha..

guess what?...you inspired me to try to do 3 miles on the treads last night...I won't even mention the time I did it in, OR describe the slightly wobbly and ungainly walk I did from the tread to the water station for a drink, having forgotten my bottle...but I did it and as I was leaning up against the wall feeling all smirky and of course looking dead cool!  but gulping for air like a carp that's just been landed by an over zealous fisherman who's wife let him out for the first time in 2 months to go fishing!....I thought to myself..."there ya go Rachfit, that one wuz for you"....lol...t'will be about 3 months until I do that again, but never let it be said I didn't have a go!...lol....have a good one missis!.....

Well done on the half marathon - has he stopped smiling yet! Fab effort!  Your training/fitness is going really well - thanks for your support - you've got mine!! xx

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

kitty


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!!

Yeah I think combining training, genetics and a very loud mouth when I am teaching classes make for a great resting heart rate and VO2! ;)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Northerngal


Moooooorrrrrrrrrnnnnnniiiiiing!...haha..

guess what?...you inspired me to try to do 3 miles on the treads last night...I won't even mention the time I did it in, OR describe the slightly wobbly and ungainly walk I did from the tread to the water station for a drink, having forgotten my bottle...but I did it and as I was leaning up against the wall feeling all smirky and of course looking dead cool!  but gulping for air like a carp that's just been landed by an over zealous fisherman who's wife let him out for the first time in 2 months to go fishing!....I thought to myself..."there ya go Rachfit, that one wuz for you"....lol...t'will be about 3 months until I do that again, but never let it be said I didn't have a go!...lol....have a good one missis!.....

WOW I am flattered NG!!! and thats amazing that you can just get up and do that.
Do you do cardio at all normally?

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Kels


Well done on the half marathon - has he stopped smiling yet! Fab effort!  Your training/fitness is going really well - thanks for your support - you've got mine!! xx

He is still shouting form the rooftops. I think he really wasn't sure about completing it (certainly on miles 10-13 anyway) but he reckons he would have been far slower without me in his ear!!
;)
Thanks again Kels x

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Well today I felt great and it showed in my training. Feel like I might be gaining a little muscle again, if I can just resist running so much this year I may find the half a stone I want to put on my upper body!!

Clean and press
20kg x 15/22.5kg x 15 x 3
Shrugs with plates
20kg x 15 x 4
Rear delts DB
8kg x 15 x 4 (tough)

Stiff (ish) dead lifts
60kg x 15 x 4
Isolated glute kick backs
21.8kg x 15/23.5kg x 15 x 2/25kg x 15
Hip hitches (knee stability work)
20 reps x 3 sets

I love training shoulders and leg accessories!!
Tomorrow is chest and tris then if I am lucky I will get in thursday before I am away AGAIN!!

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Rachfit

Northerngal


WOW I am flattered NG!!! and thats amazing that you can just get up and do that.
Do you do cardio at all normally?

 
well, I do 20 mins HIIT after my weights...ahem...sometimes good and sometimes not....and I did do 3 long cardios, but that was on a bike or the stepper or the treads walking uphill...I have done the occasional run first thing in the morning but if you want me to be honest, I can run about a mile and then I'm fooked!!!....I can run more if I am down by the coast early, but it's more interesting and I just jog along really, bit of a saunter really....(bag of shame over head)...
 
I just thought I'd have a go after reading all the stuff you do...I was thinking to myself on the weights, why not just have a go?.see what time I can do it in, ya know, just for a laff.....runnings not my fave thing....I didn't half feel great when I'd done tho'...utterley smarmy as I sweated onto the mats for a stretch, yessereeeeee, that was good! proper fitness person me yanno, oh yes!....lol....

wAY TO GO YOU GUYS!

Rach do you find it difficult to gain muscle if you're a good endurance athlete?

My Blog!
http://flickfit.wordpress.com

flick161


wAY TO GO YOU GUYS!

Rach do you find it difficult to gain muscle if you're a good endurance athlete?

Yes Flick,
..big time and I get as much pleasure from weights as running and am equally passionate about both sports. They do completely contradict each other and while I have gained a lot in 10 years, 10 years is a long time!!!
I would probably be really happy with an additional 7-10lbs of muscle particularly on my upper body but until something makes me fell more passionate about one than the other then I will continue to do as I do with small tweeks along the way.
My life has a great balance to it though and I am pretty good at proritising, I just wonder how well I could do at each sport if I just focused on one of them. Problem is I cannot imagine dropping either!! I am 'considering' sticking to shorter distances and maybe just one half marathon a year to see if I can gain but I know what I am like.
I am happy to hear adivce, suggestions and tips at any time while I display my training here though..
How much cardio do you do during each phase of your training?

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Ok well I like running in the morning but don't normally do my weights in the morning but this week I have been forced to do so due to work commitments.

Smith chest press (not my favourite but the 14kgs db's have gone missing!)
30kg x 15 x 4
Inclined DB flys
10kg x 15 x 4
Full push ups
15 x 4

Single DB French press
16kg x 15 x 4 (no 14kgs meant I had to push hard with the 16kg as I refused to go easier with the 12kg and was pleasantly surprised that I could complete)
Lying tricep extension
6kg one in each hand x 15 x 4
Tricep rope push down
25kg x 15 x 4

Went our for a 30 minute run at low level HR 115-120

If I can get up at 5:30am again tomorrow I will do one more weights session before I go away.

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

I hate cardio, so I tweak my diet to do as little as possible. Because I'm sooooo focused on my strength and especially size gains, I leave my endurance at the door... I couldn't even run for 20mins... But that's the sacrifice I choose to make! I've always been explosive, I sprinted, did long/triple jump -sucked at distance stuff... For a while I thought I'd like to take up triathlon, then I did a 20-minute run and realised I was in the wrong sport!!

My Blog!
http://flickfit.wordpress.com

Great to hear the differences but all love what we do!  Rachfit I love the fact that your life has a great balance great that you've got it sussed.  I think you've hit the nail there...I
 
I did run a while (long) ago.  Stupidly joined some mates at the running club yep ran and ran and ran 8 miles later we stopped.  Couldn't walk for about a month!!  Bring on gym leg DOMS everytime!!  but I did take one of the girls to the gym and paid her back big time! (revenge is bliss!!) x

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

hahaha revenge eh!!
I love being able to chat to other females who train properly at last. I am dying to meet you guys and have right good ol' chin wag. Cant tell you how gutted I am for missing the meet.
Spent the last 15 years training with men, which does have its up sides of course, but it is different for them with all their natural testosterone and so I am really enjoying reading your posts guys.
i may not always have time to post myself but I do read what I can and thank you for the responses!!
:)
xx

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Managed to get to the gym at 6:30am again this morning and smashed my shoulders after being highly motivated by reading Kels shoulder workout yesterday, Thanks Kels!!!

Full range lat raises
7kg x 15 x 4
Standing DB shoulder press
9kg x 15 x 4 (tough)
Machine shoulder press
14.5kg (each hand) x 15 
17kg x 15 x 3

Leg stabiliser work, which is working very well considering my lack of an ACL!!
Adductors
60kg x 15 x 4
Abductors 
60kg x 15 x 4
Seated leg curls
37.5kg x 15 x 4 (ouch!) 

Am away to lovely Blackpool for the weekend now-working but will look for a gym and may have a run along the promenade!!!
:)
xx

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Have a fab wkd - hope you find a gym!  Catch up soon x

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

Rachfit


I love being able to chat to other females who train properly at last. xx

 
oh dear!...that's me out then!...gutted.....lol
 
Does it count that I have enthusiasm by the bucket load even if I don't know my head from my arras when it comes to training?...or errrm, errrm that I have developed muscles in my arms, bum and legs...I mean, ok the middle bit's best kept hidden under a big black sack for quite a while yet...but.....does it?..huh?...huh?.... 
 

NG Stop putting yourself down! you know loads so stop it!!  xx

Are we getting any DOMS after shoulders and legs?  was the knee ok?
 hope Blackpool was good did you find somewhere to train and run or had some rest days?  Hope you resisted the sticks of rock! x

Kels Journal to The British NPA Finals 2011:  http://www.muscletalk.co.uk/Kels-Progress-Journal-m3844897.aspx
 

Northerngal

Rachfit


I love being able to chat to other females who train properly at last. xx

 
oh dear!...that's me out then!...gutted.....lol
 
Does it count that I have enthusiasm by the bucket load even if I don't know my head from my arras when it comes to training?...or errrm, errrm that I have developed muscles in my arms, bum and legs...I mean, ok the middle bit's best kept hidden under a big black sack for quite a while yet...but.....does it?..huh?...huh?.... 
 

Now then NG just as Kels said you really shouldnt put yourself down. You have to be the member who posts and reads the most posts on here surely! so your knowledge aint that bad!!
I have to say (and I am sure I speak for a lot of other MT members) you are a real joy to hear from on here.You're posts are very nutty, funny, motivating and genuine and so you have some really lovely qualities that mean an awful lot to many of the guys in moments of doubt.
So carry on being your crazy enthusiastic self hunny ;)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Kels


NG Stop putting yourself down! you know loads so stop it!!  xx

Are we getting any DOMS after shoulders and legs?  was the knee ok?
 hope Blackpool was good did you find somewhere to train and run or had some rest days?  Hope you resisted the sticks of rock! x

Well I find shoulders are really difficult to get good DOMS on and my leg work is mainly stabilising work for my knee. So not really unless I isolate glutes then I do.
My legs dont really need much training though. They are my stronger body part and so I dont really need to do much with them. Strong form my many years as a dancer/runner.
Blackpool was a huge success for my business and so good that I had no time whatsoever to train!!! AARGGH! Didnt even get to run on the promenade!! Early starts and late meetings. But I ate pretty cleanly just probably not enough and definitely no sticks of rock :)

'You can only manage what you can measure' 
Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury 'prevention', Low Back Health & Resistance Specialist)
 

Morning...to be serious for a mo, sorry, I didn't know I was putting myself down...errm......gosh...I'm stuck for words...Rachfit, thank you so much for your kind words..I had no idea that people like my posts?..I mean really?...lol.....i thought maybe people were actually bleeding from the eyeballs from reading them...lol....you are very kind, thank you.......

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....