I'm so getting back into journaling... I just think the whole thing keeps me focused and on track.
I've had a week off over Christmas and spent some great family time, but my first week back i Shock so i am really looking forward to it
I have got 4 people i am training at the moment 1 is a good mate who has started a 12 week body challenge. (More on them and what i am doing with them later )
Well i'm not gonna blab on a whole lot right now, just time to get into it. I'll be back in a few hrs to post up my current diet and workout
Hehe... my current weight is 92kg (202.4lb) thats only 14kg on my comp weight from 2 1/2mths ago.... (just thought i'd add that in)
250g's Chicken breast
200g's Mixed vege
1/2 cup brown rice
Max's CVGM bar (post workout)
Chicken Stir fry
4 ltrs of water.
Would like to drop a few kg just want my abs to pop back out a bit more and i like training a bit leaner too.
I am doing cardio every morning with the people i'm training yesterday was beach work (sand dunes ) today was a 50min walk tomorrow will be swimming for an hr
I thought I would bounce this off of you sisnce you have more knowledge than I do on this!!! My current ratios are this :
And I'm using the 10-13 calories per body pound for losing!!! How does that sound? Any and ALL help would be greatly appreciated my Friend!!!
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
Leg ext/ DB Fitball Hack squat:
220* 8/ 48* 12
220* 7/ 48* 12
Dropset Db lunges:
48*10/ 26*10/ bw*10
Hamstring glute raise/ Leg curls:
bw* 7/ 132* 10
Well that was the most painfull enjoyable leg workout in ages!! I was lovin it!!
I haven't done alot of squats lately so i went light to start and built up, i ended up really happy with the weight, form, tempo and depth
So from the very first lunge i was at failure.... i don't know how i got thru it Then after the first set of hammies i had nothin left to give so hammies are separate this week on Friday
Bench Dip/ Db ova head ext:
88* 12/ 69* 7
88* 11/ 48* 10
Rev grip pushdown/ Smith close grip:
132* 12/ 121* 8
132* 8/ 121* 7
Dropset Rope push down:
110* 10/ 77* 8/ 44* 12
So i have been goin thru this phase that i was startin to hate training but since my good leg day something seems to have changed... like the cable x i just loaded up and went for it, heaviest eva for them.
I had the hugest pump and i think i'd doubled the size of my arms by the time i finished tris