Friday

Jan. 30th, 2009 01:09 pm
roundballnz: (Default)
Last really free day before I go back to work on Monday - so  had a sleep in - well was up late watching the tennis - until the result became obvious!!!  

Nothing too much today -  started my cardio endurance for  Hockey  - should really have started but been slacking!!!

20- odd min on tread mill  3-5min jog (level 10.5)  1 min walk ( level 4.4)   & repeat  .....
20 min on bike  4 mins  easy  - 26 mins moderate  ( level 15-20)
Thoughts: definitely needs improvement  so will be a once a week thing from now on.

Off now to buy some new work pants - really do need loose fit ones, my quads are too big for normal fits ( been avoiding this for awhile I hate shopping!!!)






Thursday

Jan. 29th, 2009 07:46 am
roundballnz: (Default)
Restless night still woke up by 05:00am  without the alarm - so decided to still go to the gym  - great workout so good decision

Workout B - 2K5

Bodyweight warmup x2

1A) Prisioner squat 10 reps

1B)  Elevated Push-Up 8 reps per side

1C)SB leg curl 10 reps

 

Warmup - superset

1A) Pull-ups  : 8 Reps - Assisted 42kg  4, 4, 

1B) DB chest press: 8 Reps  22.5kg/8  22.5kg/8

 

1A) Pull-ups  : 8 Reps - Assisted 42kg  8,7,6+2  ( could have done 8 )

1B) DB chest press: 8 Reps 25kg/8, 25kg/8, 25kg/8,

 

2A) chinups or DB Row: 8 Reps  - bodyweight - 6+2, 6+2,6,

2B) DB Incline chest press: 8 Reps 22.5kg/8, 22.5kg/8, 22.5kg/8

 

3A) Inverted row: 15 Reps  15, 115, 15  ( Note on SB)

3B) Decline pushups : 20 Reps =  20, 20, 20

 

+ 20 mins Intervals on Bike - 6 cycles
1min hard - 1min easy

 
 
roundballnz: (Default)
any of the weighted split squats/bulgarians/lunges are out - due to badly healed broken toes - need to keep both feet flat ..... can do bodyweight only ones Current suggestions are for Box jumps or BB Step-ups both sound good substitutes - not sure if they are TT compliant though ... but box jumps sound fun ! okay I know I am a bit sick! Have taken a rest day today - as I have taken the week off so can recharge my batteries etc .... was thinking about my energy thing on the weekend - think my carb intake drops too low on the weekend - so will watch that this weekend & see what happens. Back to gym tomorrow morning - will be back to earlies Ie 05:30ish - which means I really should be in bed!

Tuesday

Jan. 27th, 2009 10:33 am
roundballnz: (Default)
non-work day, so let my self sleep till 07:00 ish - stayed up watching the cricket last night - SA absolutely thrashed Aussies & on Australia day !!!!!

my upper back etc was still a bit tight - so maybe the circuit yesterday wasn't a great idea ??? Anyhow a good solid workout was had - hardly anyone in the gym got there just before 08:00.

Need a good swap-out for DB step-ups - reaaally bored with these so need to swap them out for a couple of weeks - any idea that don't involve lunges/split squats let me know !!
-------------------------------------------------------------------------------------------------
Workout A - 2K5
Bodyweight warmup x2
1A) Prisioner squat 10 reps
1B) Elevated Push-Up 8 reps per side
1C)SB leg curl 12 reps

Warmup - superset
1A - BB Squat : 8 Reps - 60kg/8, 60kg/8
1B) DB chest press: 6 Reps 20kg/8 22.5kg/8

1A - BB Squat : 8 Reps 100kg/8, 100kg/8, 100kg/8
1B) DB chest press: 6 Reps 25kg/8, 25kg/8, 25kg/8

2A) BB RDL: 8 Reps 60kg/8, 80kg/8, 80kg/8
2B) Spiderman pushup: 5 Reps per side 6/6, 6/6, 6/6 * need to up the reps
** struggled on last RDL with grip a bit

3A) DB step-up: 10 Reps peer side ## subbed 1-leg SB curl 8/8 8/8 8/8
3B) DB rear deltoid raise : 12 Reps 15kg/12, 15kg/12,15kg/12,
## need a rest with Step-ups - I am reeeaaallyy bored with them

+ 20 mins Intervals on Bike - 6 cycle 

Monday

Jan. 19th, 2009 08:01 pm
roundballnz: (Default)
Nice early start .... nothing too much its only Monday!

Circuit x3 ( 30 sec rest between circuits) Prisoner squats - 20 reps Push-up - 20 reps Reverse lunges - 20 reps ( 10 per leg) Plank - 30 sec hold push-up close grip - 20 reps side plank 30 sec hold - per side X- body Mountain climber 20 reps ( 10 per side
 

--------------------------------------------------------------------------------------------------------------------------------------------
Checked the scale this morning looked thru my blurry eyes to be 83.5kg - to be honest I am more interested in see my body fat drop than a number on the scale.  Have seen considerable difference  in how i fill out my clothes - so will take my lead there & just do the scale thing once a month ( maybe)......But will continue to log my food daily .


roundballnz: (Default)
Okay, this is the second time I have had problems with the weekend workout since starting the early workouts during the week ,,,,

Possible cuplrits:
Nutrition - only major difference from weekday today was the protein shakes removed - maybe am not replacing with enough cals or protein - but then if thats the case , the same would happen when doing an ESE fast workout,

Summer: & sleep -  possible could be heat & change to sleep habits  but  think that is a bit of a cop out

Workout timing:  with going to early am workout during the week - perhaps I need that with workouts on the weekend as well  - as I am still rising early so need to workout earlier than I am used to on the weekend -  or shift to a M-W-F system rather than the current  T-T-S
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Now on the funny but not-so-funny subject of  Gyms & Resolutionists - when I got to the gym about 2pm was the only one there by time I Left it was full of cardio-confessionalists ... sadly one of them looked like the trainer the gym owner hooked me up next week for my  asessment (inc bodyfat testing)  If it was I will be taking anything  routine wise with a grain of salt.

I watched as he went  from  steady cardro running on the treadmill  to the SB area - abs from guessing - then back to the bike for more steady cardio.  ..... what to say ???
__________________________________________________________________________________________________________

18 Jan

Workout A - 2K4

Bodyweight warmup x2

Forward lunges 6/6

Pushups - 10

stick-ups - 10

 

Warmup - superset

1A - DB Incline chest press : 22.5kg/10, 22.5kg/10

2A - DB Deltoid raise: 12.5kg/10, 12.5kg/10,

 

1A - DB Incline chest press : 22.5kg/12, 22.5kg/12, 22.5kg/12 ***

2A - DB Deltoid raise: 15kg/10, 15kg/10, 15kg/10,

**** strength just wasn’t there couldn’t get the 25’s up - left arm particularly

 

2A DB Row: 30kg-8/8, 30kg-8/8 30kg-8/8

2B DB Flat chest press: - 25kg/10, 25kg/10, 25kg/10 ****

after inclines just kept it at 25....

 

3A DB Tricep extensions: 12.5kg/10, 12.5kg/10, 12.5kg/10,

3B DB incline curl :17.5kg/8, 17.5kg/8, 17.5kg/8

 

20 mins Intervals on Bike - 6 cycles

40sec work

120 sec easy

Thursday

Jan. 15th, 2009 06:38 pm
roundballnz: (Default)
Crawled out of bed - would have been so easy to stay there this morning  - summer heat & bad aircon @ work is sucking the life from me ...  But once I got to the gym had a good workout.

Things interest:
kept squats @ 100kg - but were nice ,  strong & deep-parallel - good form
Pistols still causing me frustration -  can't seem to keep that foot flat -  any tips on  where I need to work  on  - let me know  - bands are not an option unless I buy them  ( gym doesn't have them)

Booked in to get bodyfat test @ the gym next Tuesday will be interesting to see what the results are  ....

Workout B - 2K4
Bodyweight warmup x2
Forward lunges 6/6
Pushups - 10
stick-ups - 10

Warmup - superset
1A - BB Squat : 60kg/8, 60kg/8  - 
2A - DB 1-arm standing press: 17.5kg- 8/8, 17.5kg- 8/8,

1A - BB Squat : 100kg/8, 100kg/8, 100kg/8 
2A - DB 1-arm standing press: 20kg- 8/8, 20kg- 8/8, 20kg- 8/8,

2A 1-leg squat/pistol: 8/8, 8/8 8/8
2B DB Step-ups: - 22.5kg- 8/8, 22.5kg- 8/8, 22.5kg- 8/8,

3A SB 1-leg curl: 8/8, 8/8 8/8,
3B Spiderman Climb : 8/8, 10/10 10/10

+ 20 mins Intervals on Bike - 6 cycles 
roundballnz: (Default)
 Kicked myself out of bed this morning - once am up all good - once the workout is done can have a nice slow paced morning before i go to work - well if I don't get stuck online

Workout:
Circuit #1 (120 reps) -
Y-squat (15 reps) -
Pushup (15) -
Diagonal Lunge (15 per side) -
Spiderman Climb (15 per side) -
Waiter's Bow (15) -
Stick-up (15)

Circuit #2 (115 reps) -
V-Squat (15) -
Decline Pushup (15) -
Reverse Lunge (15 per side) -
X-body Mountain Climber (10 per side) -
1-Leg RDL (10 per side) -
Pushup (15)

Circuit #3 (144 reps) -
Pistol (5 per side) -
T-Pushup (10 per side) -
Bulgarian Split Squat (12 per side) -
Mountain Climber  (15 per side) -
1-leg Hip Extension (15 per side) -
Close-grip Pushups (30)

Tuesday

Jan. 13th, 2009 07:37 pm
roundballnz: (Default)
Good start out the door before 05:30 again  -  I am enjoying the early morning workouts  - even better I am  walking out of the gym after shower etc & its rush hour with  resolutionists so miss that as well .

Could have rung my shirt out after the  2nd superset this morning. Reckon might be able to  lift things again next workout.

 Workout A - 2K4
Another good  good solid one   ......
Bodyweight warmup x2
Forward lunges 6/6
Pushups - 10
stick-ups - 10

Warmup - superset
1A - DB Incline chest press : 20kg/10, 22.5kg/10
2A - DB Deltoid raise: 12.5kg/10, 12.5kg/10,

1A - DB Incline chest press : 25kg/10, 25kg/10, 25kg/10
2A - DB Deltoid raise: 15kg/10, 15kg/10, 15kg/10,

2A DB Row: 30kg-8/8, 30kg-8/8 30kg-8/8
2B DB Flat chest press: - 27.5kg/8, 27.5kg/10, 27.5kg/10

3A DB Tricep extensions: 12.5kg/10, 12.5kg/10, 12.5kg/10,
3B DB incline curl :17.5kg/8, 17.5kg/8, 17.5kg/10

+ bike intervals - 6 cycles
 

Sunday

Jan. 11th, 2009 02:13 pm
roundballnz: (Default)
Okay, In hindsight I know better than to goto the gym around midday especially in summer  - but this  morning got away from me. ( but was still up early)  Once I had done the squat warmups I knew this was going to be a tough one - those ones where you just have to push yourself to get thru it  as the energy/strength was just not  there - rather than bailing - just sucked it up & gave the best based on my energy/strength

On Nutrition front one thing I have noticed since upping the calories - cravings or tendencies to go for crap food have almost totally disappeared.

Workout B - 2K4
Bodyweight warmup x2
Forward lunges 6/6
Pushups - 10
stick-ups - 10

Warmup - superset
1A - BB Squat : 60kg/8, 80kg/8  - 
2A - DB 1-arm standing press: 17.5kg- 8/8, 17.5kg- 8/8,

1A - BB Squat : 95kg/8, 95kg/8, 95kg/8 
2A - DB 1-arm standing press: 20kg- 8/8, 20kg- 8/8, 20kg- 8/8,

2A 1-leg squat/pistol: 8/8, 8/8 8/8
2B DB Step-ups: - 22.5kg- 8/8, 22.5kg- 8/8, 22.5kg- 8/8,

3A SB 1-leg curl: 8/8, 8/8 8/8,
3B Spiderman Climb : 11/11, 10/10 11/11

+ 20 mins Intervals on Bike - 6 cycles 
roundballnz: (Default)
 Had a great day today - went to the cricket  & we had covered /corporate seats - that is the way -  thankfully as the skies opened up  .....   Still Got to see Gupitl score a record 122 runs on Deput  so even though the rain opened up was worth it just to see that !!   See the ECB seem to be determined to self destruct -even though the Ashes were theirs for the taking with Pieterseon at the helm  .... shoudnt be surprised should I really!

Nutrition
Started really well  awake before 6.00 but dozed till 7:00  
On plan with breakie:  the normal berries & yoghurt + Burgen & honey  with tea later
                        Morning snack:  Protein shake   & zero coke later

Cricket: was always going to be hard - hence this was my treat  meals  ( ie x2) over 8 hours
*4 cokes over the whole time ( I think)  + several bottles water - full bodied coke no zero available
*couple of cookies + 1 pastry
*Noodle box( ?) with  beef/veg/rice ( so much better than chips etc)
* 2 mini donuts + a few crackers with cheese

Not too bad all things considered - not much exercise - bit of walking - maybe up/down in my seat counts as squats - Yeah right !




Friday

Jan. 9th, 2009 05:41 pm
roundballnz: (Default)
Another good early morning   ..... on a Friday reckon that is a good result

LDNBWO 3 - circuits .....

Prisoner Squats - 20
Jumping Jacks - 50
XClimbers (cross-body mountain climbers) - 10/side
diagonal lunges - 10/side
Narrow Pushups - 20
Jackknife (feet on ball, hands on ground) - 10
Burpees - 10
 

Thursday

Jan. 8th, 2009 06:28 pm
roundballnz: (Default)
 Early rising - another early morning  crawled out of bed by  05:15 & out the door by 05:30 - was the first one @ the gym this morning - seems as the further into the week the less people around exercising  ..... or is that resolutionists realising its is hard work ...... aahh but the results are worth it .
 
Nutrition -  during the day am good  & even dinner & after work snacks  - just gotta work on that after 8pm food - reckon that shd be next weeks thing.
 
Workout A - 2K4
Another good one  - lifted some weights here   ......
Bodyweight warmup x2
Forward lunges 6/6
Pushups - 10
stick-ups - 10

Warmup - superset
1A - DB Incline chest press : 20kg/10, 22.5kg/10
2A - DB Deltoid raise: 10kg/10, 10kg/10,

1A - DB Incline chest press : 25kg/10, 25kg/10, 25kg/10
2A - DB Deltoid raise: 15kg/10, 15kg/10, 15kg/10,

2A DB Row: 30kg-8/8, 30kg-8/8 30kg-8/8
2B DB Flat chest press: - 27.5kg/8, 27.5kg/10, 27.5kg/10

3A DB Tricep extensions: 12.5kg/10, 12.5kg/10, 12.5kg/10,
3B DB incline curl :17.5kg/8, 17.5kg/8, 17.5kg/10

+ bike intervals - 6 cycles

Wed Workout

Jan. 7th, 2009 06:55 pm
roundballnz: (Default)
Early rising habit: got up again well - up by 6:00am - BW @ home

Nutrition - Still on track , feeling more comfortable in my body, can't be improved nutrition yet, funny how the mind works .. either way feeling great again - feels like things are back on track.

Workout:
Circuit #1 (120 reps)
- Y-squat (15 reps)
- Pushup (15)
- Diagonal Lunge (15 per side)
- Spiderman Climb (15 per side)
- Waiter's Bow (15)
- Stick-up (15)

Circuit #2 (115 reps)
- V-Squat (15)
- Decline Pushup (15)
- Reverse Lunge (15 per side)
- X-body Mountain Climber (10 per side)
- 1-Leg RDL (10 per side)
- Pushup (15)

Circuit #3 (144 reps)
- Pistol (5 per side)
- T-Pushup (10 per side)
- Bulgarian Split Squat (12 per side)
- Mountain Climber with Feet Elevated (15 per side)
- 1-leg Hip Extension (15 per side)
- Close-grip Pushups (30)

+ 25 knucke burpees ..... now there's a way to finish off things - looking forward to a good workout tommorow.



Tuesday

Jan. 6th, 2009 07:33 pm
roundballnz: (Default)
Well today I was up by 05:15am - well I crawled out of bed truthfully  - but am glad I did  -

Was also  the first early workout -  ie  I was out to door by 05:30 ( at the gym before 06:00am)   - only downside someone else was hogging the only squat rack - so while I did the warm -up DB squats - didn't do the real thing  - this was originally just to be a test run  ( timing etc )

Not really complaining either - nice  to see one of the women doing squats rather than sitting on cardio equipment - so not going to put here off by growling at her - LOL!!!
----------------------------------------------------------------------------------------------------------
Workout B - 2K4
Bodyweight warmup x2
Forward lunges 6/6
Pushups - 10
stick-ups - 10

Warmup - superset
1A - BB Squat : 60kg/8, 60kg/8  - subbed 30kg DB's 
2A - DB 1-arm standing press: 17.5kg- 8/8, 17.5kg- 8/8,

1A - BB Squat : 90kg/8, 95kg/8, 100kg/8 - skipped these out 
2A - DB 1-arm standing press: 20kg- 8/8, 20kg- 8/8, 20kg- 8/8,

2A 1-leg squat/pistol: 8/8, 8/8 8/8
2B DB Step-ups: - 22.5kg- 8/8, 22.5kg- 8/8, 22.5kg- 6/6,

3A SB 1-leg curl: 8/8, 8/8 8/8,
3B Spiderman Climb : 12/12, 10/10 12/12

+ 20 mins Intervals on Bike - 6 cycles
roundballnz: (Default)
 Interesting - realised how much preferred workouts in the morning on holiday - got up earlish ie 06:15 - tomorrow will be earlier so can get to the gym in the morning. Food today: Breakfast: Strawberries+Apples+Yoghurt & 1xBurgen bread + honey - Tea & milk Snack: Protein shake with skim milk - handful raw almonds later Lunch : Salad thing - Tuna/beetroot/carrots/corn later - zero coke Afternoon snack : Protein shake with skim milk got home snack : chippies (bugger was late & they were still in the house - not any more) Dinner: Steak & vegs + berries small touch of kapiti icecream Late: Tea & gingernuts - 2 Total: 1839 cal - still room for improvement ....

Time .....

Jan. 2nd, 2009 09:11 am
roundballnz: (Default)
 Docu channel had the  BBC - Time  documentary on again last night  back to back  - while meant I didn't get to bed till late  - it was great to watch it again.

Its a good reminder also that we during our lifetimes  are but a blip   the planet itself is over 4.6 billion years old.  so don't take yourself too seriously  but live life to full for whatever that means for you  .....

But still kept to my habit challenge & was up before 08:30 this morning 

Off-day

Dec. 30th, 2008 08:22 pm
roundballnz: (Default)
New Habit for the next 30 days: To get up earlier so i can start going to the gym in early am ( but not till after the 'resolutionaries' rush ie Feb 09).

Nutrition still a bit crap - going to start logging in CalorieKing again - starting tomorrow

Off- day - so Bodyweight circuit tonight

Great to see Aussies get done over in the cricket by South Africa today - even better if the blackcaps learnt something from this ie developed a backbone ... hmmm miracles like that don't happen though.

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