Chris's diary

45 mins x-trainer and 45 mins stepper last night. Could have quit very easily after 20mins but, managed to push through and the last hour was easy. In fact, I could have carried on - encouraging after such a long break.

No time to train today unfortunately
 
Weights again today - still struggled a bit on some excercises but, not as bad as Tuesday. Going to change the entire workout next week and start again from scratch.

After all, a change is as good as a rest.
 
Well, I've lost muscle and gained bodyfat over the last month! I'm not surprised considering I didn't train and ate badly.

Before I was 16.4% @ 73.3kg
Now I am 17.5% @ 73.5kg

I plan to get back down to 16.4% by this time next week - wish me luck!
 
I've not heard of either of those but, thankfully whatever I had was only a 24hr thing and the day that I was properly sick was a day I couldn't have gone to the gym anyway so, it all worked out pretty well :)

So, today was the day that I re-programmed my workout. I had an hour session which ran onto an 75mins and we still didn't get to the end of it! I'm going to be doing a split routine and went through most of the excercises (thats like 3 workouts at once!!!) - by the end, I had very little energy for lifting weights...although, I did manage 45mins cardio afterwards before collapsing (not literally) in the steam room.

Got some old favourites back in my routine now such as squats, reverse dumbell flyes, dumbell rows and lat pullups. I have another session booked for tomorrow to finalise the split and go through some core excercises and then I'm set. Really looking forward to getting started. I definitly needed a change.
 
Excellent workout today - when I got to the gym, they were just starting a beginner's 'spin' class which I have never tried so, I thought I'd give it a go.....wow, thats what I call hard work!! It was only 20 mins so, I'm going to try the 30min class next time.

Went on to finalise all my core and ab excercises with the PT so he can write up my new programme. Then did 60mins stepper and 25 mins on the bike. Finished up with 20 laps of the pool (20 each metres I think) and a nice relaxing sauna. I was there for over 3 hrs altogether - I think thats my record!! :D
 
uh oh Chris am I gonna have to kick your ass??? You need modivation to get you going how bout me chasing your butt around!! A week long break is okay on occassion but a month!! Okay Chris time to haul some serious ass. I know you can do it! I'll be keeping a closer eye on you :D
 
I must admit slimsadie, I can think of worse ways to spend a morning (like working for example!!) ;)

Jenn, I know you're right, a month was too much and I have no plans to do it again I can assure you!!

Did my first weights split today (chest and triceps) and, if I'm honest, I could have pushed myself harder but, I was finding my weights and figuring it all out a bit. Did loads of core and ab stuff so, I'll be aching tomorrow.

45 mins cardio (X-trainer) afterwards for good measure.
 
I must admit slimsadie, I can think of worse ways to spend a morning (like working for example!!)


LOL
woohoo..u are doing great
 
Sometimes my cardio days are a struggle, other days they are a pleasure...today was one of the good days :) 60mins stepper, 20mins treadmill, 25mins bike - I had a HUGE amount of energy left afterwards, I'm still feeling a bit hyper and I have no clue why (maybe its cos I've been eating a lot of brocolli lately!! ;))

I've booked in for a spin class on Sunday afternoon - I'm half dreading it and half looking forward to it. lol

Got my 2nd split weights workout tomorrow (back and biceps I think) and I can't wait to try it out. I'll post the routine tomorrow.

Motivation is currently pretty darn high :D

Oh, and after not having any in stock for 2 weeks, I finally got a box of my strawberry and banana protein bars today...
 
Those spin classes are no joke! I have watched people doing them and thought man they are in great shape! But I haven't participated in one as of yet. They are usually pretty long as in like an hour, and I always gotta rush to the kids ! So anyway, your cardio sound great ! Keep up the goodness!! :)
 
Thanks Jaymie - its only a 30min class I've booked into but, its advertised as 'fast spin' so, I'm expecting a lot of high intensity sprints. I'm taking the day off on Monday as by then I'll have hit the gym for about 9 days straight!! A rest day is long overdue!

Had another excellent workout today. Back and biceps with 45mins cardio at the end. Still got a lot of energy and, I was reading in Mens Fitness earlier that it may well actually be all the broccolli after all!! lol, well, they say many a true word is spoken in jest ;)

Right, time to post the new workout. Most of these weights will increase quite rapidly but, this is the starting point. As usual, kilos I'm afraid. All excercises are in sets of 1 x 10, 1 x 8, 1 x 6 - unless specified otherwise:-

SPLIT 1 (Chest and triceps)

Bench Press (55kg)
Tricep dips (unassisted) 2 x 10
Tricep extensions (skull crushers) (10kg)
Incline Bench press on smiths machine (40kg)
Narrow grip tricep press (35kg)
Cable crossovers (7.5kg each side)

SPLIT 2 (Back and biceps)

One armed dumbell rows (20kg)
Cable bicep curls (5kg) - harder than it sounds!
wide grip pull ups (assisted)
Standing bicep curls (10kg dumbells)
Wide grip pulley row (30kg)
Hyperextensions (with 10kg disc) 3 x 15

SPLIT 3 (legs and shoulders)

Squats (55kg) plus extra set of 12 to begin with
Shoulder press with full rotation (15kg)
Leg curl (50kg)
Reverse bench flyes (7kg)
Calf raises (12.5kg per calf)
Shrugs (22.5kg)
Leaning lat raises (7.5kg)

I am also doing the following abs and core excercises after each of the above.

V crunches on bench (3 x 20)
Side bends (25kg) 3 x 20
Chair crunches (15kg) 3 x 20
Seated twists (machine, 30kg) 3 x 10 each side
oblique crunches with frame (4 x 25) 2 sets each side
3 x 1 minute plank
2 x 1 minute shoulder bridge

Always followed with 45 - 60min cardio.

So, there it is, that is my gym schedule for the next 6 weeks or so and, so far, I'm loving it :D
 
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No No No!! All that in one day would probably kill me!! Its a 3 day split so Split 1 is Tuesdays, Split 2 is Thursdays and Split 3 is Saturdays! Each one takes about 45 - 60mins to do (not counting the cardio). Sorry if I didn't make it clear but, at least you thought I was super-human for a split second there ;)

Good news this morning - I am officially back on track. BF% back down to 16.4% @ 73.5kg. Its been a tough week with lots of cardio and I have been eating extremely clean, much more so than usual. I even sacrificed my Saturday night beers last weekend!!! Its paid off though - the weeks mission was accomplished :D
 
Ok, so I may be running the risk of my posts becoming predictable but.....I had ANOTHER excellent workout today!! Cardio only - 60mins on the stepper and 30mins treadmill. I was concerned about my shins but, they were 100% fine - I think the warmer weather makes a HUGE difference. Next week, I'll be introducing intervals back into the mix.
 
Hey Chris!
I always love the way you're posts are so enthusiastic :)

You sound like you could do anything you put your mind to. Keep up the goodness! You're an inspiration to me !
 
Thanks Jaymie, thats nice to hear - I'm not sure if I could do anything but, I'd certainly do my best :)

Well, thats the 3rd split out of the way (legs and shoulders). I could have lifted more on the squats but, having not done them before, I didn't want to run before I could walk so to speak. 45mins cardio which was a bit boring because I forgot my MP3 player!!

Went for a swim afterwards which probably stretched out my shoulders a bit too. Then a sauna and 10mins in the steam room.

I now have 3 beers in the fridge - I really feel like I've earned them this week :D
 
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