Ok a short intro about myself (i hate intro's)
I am 33yo mother of 3 boys, my youngest is ADHD, over the last 3 years of working 12 hours 7 days a week and gaining a little to much fat. I have sold one of my businesses and now have time to get back my old fit body.
5 weeks ago I began to work on loosing the excess fat and gaining more muscle for next winters rugby season. I had a starting weight of 94 kilos and have a CW of 87 kilos. my starting Body fat was 33% and i will be tested again in about 4 weeks.
I do not have a weight goal but would like to get back down to 10% or less bodyfat.
A typical day
5am 1 hour on the stationary bike (the readout tells me thats 750 calories)
6am get kids ready for school
8am drive kids to school and head for the gym
10 minute wormup on the treadmill
Bench presses (3 sets of 12 at 20 kilos 30 second rest between sets)
Upright rows (3 sets of 12 at 33 kilos 30 second rest between sets)
Shoulder presses (3 sets of 12 at 10 kilo 30 second rest between sets)
Horizontal Leg press (3 sets of 12 at 70 kilo 30 second rest between sets)
Standing leg curls (3 sets of 12 at 5 kilo 30 second rest between sets)
A few other exercises which i can't think of the name of at the moment
15 minutes bike then streach.
Eat 1 can of tuna (250 calories)
Drive home and get some work done (I am a web developer)
Check the mail (2 kilometre walk) and collect and eat some macadamia's from under the trees or peaches if in season.
Housework (yuk)
2:30 pm drive to pickup kids from school and have an energy drink (89 calories)
3:30 Kids sport depending on the season, cricket (I coach this one), football (soccer), rugby league, BMX
Drive home
Rugby Union training 2 nights a week in winter my position on the team is usually tight-head prop or hooker. games on saturday afternoons.
cook dinner for the family
play network computer games (We don't watch TV)
Bed
The family eats fast food about once a month.
I think thats about it
Cheers from sub tropical Queensland Australia
Trusylver
I am 33yo mother of 3 boys, my youngest is ADHD, over the last 3 years of working 12 hours 7 days a week and gaining a little to much fat. I have sold one of my businesses and now have time to get back my old fit body.
5 weeks ago I began to work on loosing the excess fat and gaining more muscle for next winters rugby season. I had a starting weight of 94 kilos and have a CW of 87 kilos. my starting Body fat was 33% and i will be tested again in about 4 weeks.
I do not have a weight goal but would like to get back down to 10% or less bodyfat.
A typical day
5am 1 hour on the stationary bike (the readout tells me thats 750 calories)
6am get kids ready for school
8am drive kids to school and head for the gym
10 minute wormup on the treadmill
Bench presses (3 sets of 12 at 20 kilos 30 second rest between sets)
Upright rows (3 sets of 12 at 33 kilos 30 second rest between sets)
Shoulder presses (3 sets of 12 at 10 kilo 30 second rest between sets)
Horizontal Leg press (3 sets of 12 at 70 kilo 30 second rest between sets)
Standing leg curls (3 sets of 12 at 5 kilo 30 second rest between sets)
A few other exercises which i can't think of the name of at the moment
15 minutes bike then streach.
Eat 1 can of tuna (250 calories)
Drive home and get some work done (I am a web developer)
Check the mail (2 kilometre walk) and collect and eat some macadamia's from under the trees or peaches if in season.
Housework (yuk)
2:30 pm drive to pickup kids from school and have an energy drink (89 calories)
3:30 Kids sport depending on the season, cricket (I coach this one), football (soccer), rugby league, BMX
Drive home
Rugby Union training 2 nights a week in winter my position on the team is usually tight-head prop or hooker. games on saturday afternoons.
cook dinner for the family
play network computer games (We don't watch TV)
Bed
The family eats fast food about once a month.
I think thats about it
Cheers from sub tropical Queensland Australia
Trusylver
