RE: Back to the gym
dg - I have competed in a fitness comp a couple of years ago and won a trip to Mauritius - it was just a comp through my gym. And I had a couple of photo shoots that I was dieting for last year. The website might come along one day, when my friend has a chance and I have something worthwhile putting on it!
Robert - my daily and weights routine looks like this:
06:30 breakfast - normally 1/2 cup oats, scoop protein powder, sprinkle of rasins and mixed seeds. Also take multi vitamin, fish oils and evening primrose oil, vit.c, calcium magnesiate.
07:15 walk 5kms in 35mins
09:00 meal 2 - skinny latte with yoghurt and protein shake
12:00 meal 3 - normally chicken breast and salad in our lovely work canteen
15:00 meal 4 - same as meal two or a protein bar (and sometimes a chocolate bar as a treat!)
17:00 walk 5kms in 35mins
18:30 meal 5 - sliced apple dipped in 1tbs peanut butter
19:30 workout - split routinue focussing on one bodypart per night plus either abs or calves followed by 20mins high or low intensity cadio. Usually HIIT 3x a week.
21:00 meal 6 - one of the tasty recipes from my books!! Also take amino acids right after w/out with glutamine and creatine.
On Sat mornings I have personal training (if I'm not snowboarding) always focussing on legs and abs plus one other body part. My PT has me shaking like a beginner and ready to throw up!! I'm thinking about upping that to twice a week.
After saying I wasn't going to workout other night, I went to the gym to vent my frustrations. I did such a heavy and intense chest workout that my chest is STILL sore today on Sunday!! I also went on the treadmill and set it at 15km/h and just ran. People were really staring at me thinking I was insane! But I had some good music and some frustration to release. It really did the trick! I only ran at that speed for 11mins though...
Yesterday had my PT. We did abs first - hanging raises, abs on a wobble board (killers!!) and crunches. Then legs - unweighted or lightly weighted exercises like step ups, glute thrusts and glute press. Despite my legs being really strong (I can squat 100kgs) my glutes are really weak. So we're focussing on building their strength. We followed this with shoulders. I've got a real strength imbalance between left and right, so working to correct that. As a result my weights have all come down! It's quite humbling to halve your weights, but I'm hurting this morning, so must have worked. Followed all that by 20 mins on the bike and finally some stretching.
Now munching on my oats before heading to the gym again!