PhatBuster: phoenetias Log
-
true dat - legs are still aching now but have decided just to grin and bear it<br />
<br />
after the game yday, hit the gym and did triceps and back... however the kiwis in the pub insisted that i drink beer whilst watching the game so wasnt the best workout... <br />
went out last night, drank magners all night though so barely a hangover . <br />
<br />
today, gym was shut so went for a 5 mile run at v slow pace round the thames... nice day for a run, no one around, prolly all watching wimbledon and getting ready for the wc. -
triceps and chest on friday<br />
saturday rode to wimbledon to watch the rugby, then rode back (approx 10 miles each way)<br />
sunday biceps and back and long walk up the thames with the missus<br />
monday went for a run yesterday, 30 mins jogging at medium pace, then 30 minutes interval training...<br />
day off today, the legs are buggered -
wednesday was biceps and chest day<br />
thursday ran 5.5 km in 30mins then 3kms on the rower in 15mins<br />
friday triceps and back day<br />
today, watched the rugby then ran 7.5km in 50 mins and cycled for 30mins. <br />
<br />
i was having issues with blisters on my arches ... i bought a new pair of trainers that felt awesome, got horrible blisters... went to a running specialist, another pair of shoes, more blisters...<br />
<br />
then i tried using wrights double layer socks... no more blisters !! i was getting them after 20 mins running, now i can run 50 and my arches are fine... -
sunday, did biceps and chest, then rode to clapham, played touch and rode back<br />
monday i had a day off<br />
tuesday - triceps/back<br />
wednesday - ran for 30 minutes and was pooped, did 10 mins/2kms on the rower<br />
thursday, biceps and chest again<br />
friday - ran 7.5 km in 45 minutes, then hit the bike for 10mins... <br />
<br />
weighed in this morning at 85.1 which is cool although im not really looking to lose weight... <br />
<br />
oh and i started doing shakes and such over the last couple of weeks... these seem to be helping a hell of a lot...<br />
anyone looking for some advice, check this out :<br />
<br />
[url="http://www.bodybuilding.com/fun/topicoftheweek37.htm"]http://www.bodybuilding.com/fun/topicoftheweek37.htm[/url] -
saturday - squeezed in a back & triceps work out before the game<br />
afterwards, cycled to london bridge and back, then up to angel and back<br />
<br />
sunday - cycled to greenwich, back to tower bridge, then over to paddington via hyde park / victoria... approx 23 miles -
Monday - back and tris<br />
Tuesday - ran 10km in under an hour which has been a short term goal of mine in my longer term goal of eventually running a marathon in under 4 hours<br />
Took wednesday off as have got the whanau in town, thursday i was lured to the pub after work<br />
Today im spending the day with the family again but hope to do some weights by the end of the day -
Friday - back and tris<br />
Saturday - 5km run in 35mins and 10 mins at 156bpm on the bike<br />
Sunday - chest and biceps<br />
Today - 6km run in 40 mins<br />
<br />
body has been feeling a bit weary the last few days but think its just getting over the 10km run from tuesday still... thought i had the long run pain licked but guess not. anyhoo, the weight sessions in general had started to get a bit boring so i started upping the weights even though i had been struggling to complete the ones i was on... and strangely enough, i managed to complete nearly all of them so feeling v good bout it.<br />
<br />
chest workout on sunday was prolly best ive ever had, think it was cause i spent a lot of time perfecting the technique of each exercise before kicking into it. am feeling the burn all across my chest / biceps / shoulders/ forearms & it feels damn good ! -
Tuesday - Back / Tris / Abs<br />
Wednesday - ran 7km in 45 mins<br />
THursday - chest/biceps/abs<br />
Friday - ran 6km in 40 mins, 10 mins on cycle at 131 hbm<br />
<br />
Have found my heart rate is alot lower now when i run ... typically i do my runs at 9kph but doing this i find after 40 minutes my hr is hitting only 145 (tends to stay round 130 for first 20-25 then slowly climbs to 145)... ideally im sposed to be training at 156 but i've decided to stick to lower hr/fat burning with perhaps one run a week at target hr.<br />
<br />
watched pumping iron on wednesday - farking wow... really helped me to see how much intensity is required to get proper cut. my thursday workout, i upped my incline dumbbell flys/curls/uprights/cableflys and strangely enough still managed to finish 10 reps of each... <br />
<br />
also bought the encyclopedia of body building by arnie... fantastic book - although i have no inclination to get to that size, the principles are the same. arnie goes into lots of detail on each body part, what exercises will get you definition/seperation/bulk and exactly how they should be performed with photos. best book on weights ive bought yet (or as good as Strength Training Anatomy only with more content) . Every second page has a picture of some bodybuilder pulling a "biggest shit of my life" face - really cements in how intensity is so important. -
saturday - back/tris/abs<br />
sunday - ran 7km in 45 mins, then did lower abs workout - first time ive done sets specifically to hit lower abs / obliques, farking hurt afterwards but i cud all of a sudden feel muscles in my abs that i cudnt before and i swear i cud see some new definition in my midsection<br />
<br />
monday - bis/chest/abs - felt a bit flat going into this work out, wasnt the best but i perservered<br />
tuesday - didnt have any intention of doing anything to strenuous, then the fittest bird in the gym took up the machine next to me so i upped my speed rate...<br />
ran 8km in 44.30 mins, my best time for 8km so far... i cud prolly have gone on to do 10kms but could feel blisters starting to form so decided to call it quits -
wednesday - did back/tris/abs, average work out<br />
thursday - rested, legs were killing me after tuesdays run<br />
today - chest/biceps/abs - average again<br />
<br />
havent had v much luck with my workouts this week, ive changed my diet a bit this week so im not eating too many carbs at night and im not eating a shitload of carbs during the day either... most my carbs come from brekkie & lunch, and i still have a couple of bananas during the day but previously i was eating 2 apples / 2 bananas / 2 oranges a day... now im eating bananas and nuts... i'll persevere a bit longer, then consider switching back to just fruits. i still have the same pre workout snack (banana and some orange juice), however after my first set of any given exercise i just go completely flat. -
saturday - rowing for 30 mins followed by 15 mins on x trainer, then lower ab workout<br />
sunday - back / triceps / abs<br />
monday - rowing for 30 mins followed by 15 mins cycling<br />
tuesday - chest / biceps/ abs<br />
wednesday - rowing for 15 mins, cycling for 15, stepper for 15 then lower ab workout<br />
thursday - back / triceps / abs<br />
<br />
have decided to do morning workouts and if possible, squeeze in cardio after work... will see how i go... -
Sunday - Cycled for 30 miles<br />
Monday -Â back triceps abs<br />
Tuesday chest biceps abs<br />
Wednesday back triceps abs<br />
THursday chest biceps abs<br />
Friday - back, triceps, abs<br />
<br />
am benching 100 kg now<br />
morning work outs are going well<br />
have decided to lay off the cardio as am now 83kg dont want to lose much more weight -
went for a sports massage on saturday, feel great now<br />
sunday - chest/biceps/shoulders/abs<br />
monday - back/triceps/abs<br />
<br />
went for an assessment at the gym - weighed in at 83kg, 17.8% fat... v surprised that ive dropped from 25% to 17.8 in 4 months... i reckon the measurement is wrong... <br />
<br />
the gym dudes shown me some new excercises and am now doing strength training... so mostly 4 sets of 6 reps... did my first one today, feel a bit sorer than usual but guess thats a good sign. -
tuesday - new chest / biceps /shoulders / abs routine<br />
wednesday - legs and abs<br />
thursday back tris and abs<br />
friday chest bis and abs<br />
saturday back tris and abs<br />
<br />
new routine is going well, feels good to be lifting heavier weights. have noticed i am actually a bit stronger than i thought i was and my weights are being raised quite considerably... <br />
<br />
also can do close grip pull ups unassisted (finally !!) ... -
shit, been a few weeks since i posted in here... <br />
<br />
anyway, still hard at the routine, taking 1 day off a week<br />
<br />
have reintroduced cardio albeit at a v slow rate (124 bpm) to stay in fat burning zone... <br />
<br />
have gained a bit of weight, dont feel any fatter so hopefully its muscle. -
almost been a month since my last post but still been at it at the gym<br />
<br />
have changed my routine so weekends tuesdays & thursdays are weights, running all the other days with one day off a week depending on what i have on the calendar.<br />
<br />
am weighing in at 83kg, am trying to build muscle but not doing very well... i am definitely more defined and still burning fat but my arms dont seem to be responding anymore... my backs coming long nicely though, can actually flex the lats/traps properly now...
