I take it after my workout and before. Well before is just because I make just one shake and it's already in it.

I said I knew how to do that and why didn't you get the Ikea dudes to come and do it. She is like a tomboy real tough she can do anything so that's why. She's good at everything. It was fun though. She had a new toolkit with even tool thing you can imagine.

She also gave me a huge lecture (don't quote me in my journal because she visits it but doesn't post. About stopping being so umm overly strict with my eating, not counting carbs and me not losing anymore weight, eating more etc. She is concerned.

red

WOW, the start of week 9 already

UBWO today... went great (although problems with getting there, pesky public transport!)... will post it soon

UBWO

71 minutes

Weights in kg (lbs)

Dumbell Bench Press 12 x 15 (33), 10 x 16 (35), 8 x 17 (37), 6 x 19 (42), 12 x 18 (39)

Woohoo, got the max up this time... I'll possibly go for another increase next time we'll see

Dumbell Flyes 10 x 12 (26) - still didn't complete the 12 but managed more than last time (only 8 last time) so I think I'll stick with that weight

Side Raises 12 x 4 (9), 10 x 5 (11), 6 1/2 x 7 (15), 6 x 6 (13), 9 1/2 x 6 (13) (had to go up to 7 earlier than planned due to availability of weights, ended up affecting the subsequent sets)

Shoulder Press 12 x 8 (18) - took the weight down a bit from last time so I could do a whole set... damn my shoulders are weak!

Wide Grip Pulldowns (different machine from normal) 12 x 35(77), 10 x 40(88), 8 x 45(99), 6 x 50(110), 12 x 45(99)

Assisted Dips - kept same weights as last time, managed closer to complete sets this time though

12 x 52.5 (116), 10 x 45 (99), 8 x 37.5 (83), 5 1/2 x 30 (66), 10 1/2 x 37.5 (83)

Tricep Extension 10 x 8 (18) - only managed 6 at that weight last time, my tris were crying for their mummy at the end of this

Hammer curls - was determined to go heavier (lol, I'm impatient!) so did it a bit differently to normal, basically did it till failure each set (hence strange numbers lol!):-

8 x 11 (24), 4 x 11(24), 5 x 10(22), 5 x 10(22), 7 x 8(18), 6 x 8(18)

Farmers walks 3 x 30 (66) - kept the weight the same, more for the safety of my toes than anything else but added an extra set. One day I might do these and not get funny looks from everyone else in the gym

I am the only person I've ever seen do farmers walks in my gym, and I've only ever seen one other person use the assisted dip machine (although he was using it to do non-assisted dips ) - and don't think I've seen anyone doing non-assisted dips on the standard bars (only bench dips)...... oh well, I like farmers walks and dips

Just up an about to go so 20MAS running in the park again..... hopefully I wont this time either

No but just about

great job doog! hell you know if you almost puke you reached your 10s for sure! GREAT JOB!


great UBW yesterday! what do you do for biceps? the hammer curls? i was trying to see where you are getting so much time accumulated....you do do your CHEST- the db bench press and the flyes right?....BACK-wide grip pulldowns and what?......SHOULDERS-side raises and shoulder press.....BICEPS? the hammer curls and what?....triceps are the dips and extentions right? im just trying to get a perspective so i can help you knock this workout down to 45 minutes or less sweetie!

talk to you soon!!!!

LBWO today.

52 mins

Planned to do squats and up the weight but rack was occupied... probably just as well given my leg press performance! Last time I did leg presses, got up to 240, so planned to get 260 today, but during my 220 set I got to 9 and my legs gave way..... thank goodness the leg press is a safe fail thing, which I know now but I did get a little panicky when the sled kept coming at me before it hit the bumpers... and there was much swearing in surprise... And of course I had to empty the sled before I could get it back into position for the next set!

kg (lbs)

Leg Press 12 x 200 (441), 9 x 220 (485), 8 x 220 (485), 6 x 240 (529), 12 x 200 (441) - could've probably gone 220 on the last set but didn't want to push it after the embarassment from before

Leg Extension 12 x 40 (88) - think I'll take that up next time

Straight Leg DeadLift (Dumbell) 12 x 14 (31), 10 x 15 (33), 8 x 16 (35), 6 x 17 (37), 12 x 17 (37) - all up this time but will probably put up next time again

Leg Curl 10 x 35(77), 2 x 30 (66) - still couldn't manage all 12 at initial weight, but more than last time

Standing calf raises 12 x 127.5 (281), 10 x 135 (298), 8 x 142.5 (314), 6 x 150 (331), 8 x 142.5 (314) - weights up again although last set kicked my ass!

Seated Calf raises 12 x 40 (88) - I was almost screaming at the end of this I haven't got the weight up on this for ages, but it always kicks my ass after my standings. Literally had to sit on machine with legs loosely hanging for about a minute afterwards before I could put a foot on the floor!

I wish my calves would normally look like they do after a workout!

Did 2 x 12 hanging leg raises for a change since my upper abs are coming along not bad, but lower still suck (although a lot of this is to do with fat! )

then 2 x 12 oblique crunches on stability ball and 2 x 12 incline crunches with legs on stability ball.

Legs nice and wobbly trying to walk down the stairs in the gym

great job on the LBW! i know just what you mean about the nice wobbly legs! i dont workout on a machine....just my barbell and trap bar for everything ( with the weight bench)...and after a good workout i cannot walk either! feels great aye?


ok now doooog....you KNOW the BFL routine....you need TWO exercises per body part....the first for the long set of reps and the second for the final 12 reps! why not try reverse curls for the biceps sometime? they really work well for me!

i do bent over rows with the barbell for my back too and OMGGGGG does it burn baby! you gotta find a second exercise for your back too!



youre doing great! just thought id throw some stuff at ya!

love ya doogdawg

Ugh.... just got up to do 20MAS in the park and it's ridiculously windy and raining.

Do I

A) Suck it up, don't be a pussy and get out there
B) Dig out the treadmill from the cupboard (although it's a cheap manual treadmill, not an electric one)
C) Play DDR instead
D) Sit on my fat ass and skip 20MAS today

LOL!

Ugh..... it's that really fine rain that soaks you through

I think I'll go for C Alex.