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JubNZ
PostPosted: Wed Feb 27, 2013 7:11 am 
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Location: Melbourne
Tuesday 26th

Quick session today, ended up leaving work late as.

Leg Press 120 x 6, 120 x 6, 120 x 8
BB Squats 25 x 12, 25 x 12, 25 x 12, 25 x 12
Leg Curls 50 x 6, 57 x 6, 64 x 6, 71 x 6
10 mins of core work

Wednesday 27th

Chest Press 32.5 x 8, 35 x 8, 37.5 x 8
Seated Leg Raises 20 x 15, 30 x 12, 35 x 12
BB Squats 20 x 12, 40 x 12, 40 x 8, 42.5 x 8
Front Shrugs 25 x 12, 25 x 12, 25 x 12
Back Shrugs 25 x 12, 25 x 12, 25 x 12
Dumbbell Shrugs 8 x 50
Leg Raises 3 sets of 15
Seated Row 25 x 8, 30 x 8

PT sessions tomorrow! Need to think what I want to work on!!! I think getting a good core routine is important, I seem a bit slack and airy airy on it. Also, form on squats I want to be sure of

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Mini Forklift Ⓥ
PostPosted: Thu Feb 28, 2013 5:40 am 
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Enjoy your PT session bud, have fun.

Thanks for your feedback on the website, appreciate it !!

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JubNZ
PostPosted: Fri Mar 01, 2013 7:35 am 
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Mini Forklift Ⓥ wrote:
Enjoy your PT session bud, have fun.

Thanks for your feedback on the website, appreciate it !!


PT session was good! As is ya website :)

Could/should have prepared more with the PT sessions but it is what it is. Have made some progress, arms are slightly bigger as are y calves, everything else the same pretty much. Have put on 2 kilos since October. Nothing insane, but I think this is going t really improve in the next 8 weeks!

Thursday 28th (light session with PT going over movements etc)

BB Bench Press 25 x 10, 25 x 10
30d Incline Fly 7 x 10, 7 x 10, 7 x 10
BB Skull Crusher 13 x 12, 13 x 12, 13 x 12
Assisted Dips 35 x 12, 35 x 12, 35 x 12
Leg Raise BW X 12, BW x 12

Next post will be a Feb Summary and March Goals!

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JubNZ
PostPosted: Fri Mar 01, 2013 8:58 am 
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JubNZ wrote:
Feb Goals

1. Eat more food, weighted myself at the gym today.Weighted 64.5kg, lowest I've been in 7+ years at least. Want to get to 75kg by end of year, so not a good start there. Had a think and I simply do not think I am eating near enough calorie wise, I eat/drink a shit tonne of fruit and veg. But given I am actually hitting the gym 5/6 days a week now I am burning it all off and then some. Not going to count calories really, will see how I go tomorrow then use it as a basis for the rest of the month. I think if I add a bowl of rice/veges mid afternoon, apple/peanut butter mid morn and a extra protein shake that should help a bunch.

Pass. Overall ate more during the day, still need to another actual meal on most days rather than extra snacks (peanut butter ftw). Weighed in at 67.5kg which was a step in the right direction towards 75kg.

2. PLANK! Starting as a base of 1m 20 secs for base time of plank, improve plank time by 4 seconds each day. Don't think I need to get ready to achieve goals for size of arms, individual sizes yet. Its only been 6 weeks or so since I have been going regularly.

Fail. Never got any momentum, missed days early on and never recovered. Did get up to 2mins.


3. 22 Workouts. Unfortunately its not a leap year, but 1.5 days of a week should be all good!

Fail. 18 workouts. Need to cut down the 'oh I feel buggered' reason down. A - I need to sleep more. B - Once I warm up when feeling like this I am good to go. Although saying 4.5 workouts a week does not seem bad, a fails a fail.


March Goals:

So I am about to book a one way ticket to Chiang Mai, will be staying there for 6 weeks before heading to Canada (via Vegas, LA and hopefully up the West Coast)

Given that I leave on the 21st, and I do not know my plan for where I will be staying in Chiang Mai I will give March Part A 21 days.

Following on from last month,

1- Eat more, prepare a weeks worth of fried rice to take to work.
2 - 14 workouts, will be very busy saying goodbyes etc but hopefully can nail it!

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JubNZ
PostPosted: Mon Mar 04, 2013 4:44 am 
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Location: Melbourne
March 1st:
9min run, 1.87km
40 press ups

March 2nd:
Chest Press 35 x 8, 35 x 8, 35 x 8, 37.5 x 8, 37.5 x 8
Bench Press 25 x 10, 30 x 10, 30 x 10
Front Shrugs 20 x 15, 25 x 15, 25 x 15
Reverse Shrugs 20 x 15, 25 x 15, 25 x 15
Dumbbell Shrugs 2 sets of 15, 8kg I think
BB Squats 40 x 10, 50 x 10, 50 x 10
Calf Raise 20 x 15, 40 x 15, 40 x 15
Skull Crushers 7 x 30

March 3rd: Day off, had some friends in town from NZ so we went out previous night and I ended up really hungover :(

March 4th: Just got home from 2.5 hours of tennis, 32 degrees didn't help :)!

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JubNZ
PostPosted: Mon Mar 11, 2013 12:20 am 
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Location: Melbourne
So havent updated in a week, didn't go to the gym Tues, Weds, Thurs or Friday last week. GF (ex?) flew out on Friday night and we wanted to spend as much time as possible together. Gonna miss her lots :(, but life goes on.

Saturday 9th:
Bench Press 30 x 10, 35 x 10, 35 x 8
30d Incline Fly 7 x 10, 7 x 10, 7 x 10
Lat Pull Downs 35 x 10, 35 x 10, 35 x 10
BB Skull crusher 13 x 25
Super set: BB Skull Crusher 13 x 25, 10 press ups (never done a super set before, think I might add them in from time to time to keep the body guessing!)
Front Shrugs 25 x 20
Reverse Shrugs 25 x 20
Dumbbell Shrugs 9 x 20
Tricep Pull downs 32 x 10, 32 x 10, 32 x 10

Sunday 10th

2 hours of Tennis in 38 degree Celsius heat. Heat wave go away.

Monday 11th

Chest Press 37.5 x 8, 37.8 x 8, 40 x 8
Leg Extensions 110 x 8, 120 x 8, 120 x 8
Calf Raises 20 x 12, 40 x 12, 40 x 12 (think I should go down to 30kg, and make sure I am getting full movement next time)
Squats 25 x 12, 50 x 8, 50 x 4 (no idea what happened, legs just couldnt push any more :/)
Front Shrugs 20 x 25, 20 x 25
Reverse Shrugs 20 x 25, 20 x 25
Dumbbell Shrugs 9 x 25, 9 x 25
Core:
5 mins of planks (original and side planks)
40 Leg Raises
50x Ab Twist

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mrbear666
PostPosted: Mon Mar 11, 2013 2:22 am 
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Location: wales
38 celcius im jealous :( good training by the way

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JubNZ
PostPosted: Tue Mar 12, 2013 3:38 am 
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Location: Melbourne
mrbear666 wrote:
38 celcius im jealous :( good training by the way


haha just herd Melbourne broke its heat wave record, 9 days on the trot over 32!

I prefer the cold tbh, so anytime ya wanna switch via teleport let me know!

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JubNZ
PostPosted: Tue Mar 12, 2013 4:13 am 
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Location: Melbourne
Time to take the next step in my training, and add a bit more structure to my training.
I got this 3 day split from Derek's journal; I'll do each split twice a week. I'm in Melbourne less than 2 weeks but that's alright. Will do Core On Legs and Chest/back day.

Day 1: Chest/back
Day 2: Arms/Shoulder
Day 3: Legs

Tuesday 12th
Weight: 67.0kg
Chest/back day

Chest Press 40 x 8, 40 x 8, 40 x 8
Bench Press 35 x 8, 35 x 8, 35 x 8
30d Incline Fly 7 x 12, 7 x 12, 7 x 12
Narrow Grip Lat Pull downs 35 x 10, 35 x 10, 35 x 20
Seated Row 25 x 10, 25 x 10, 25 x 10
---------------------------------------------------
Press ups 100 (sets of 20)
Planks 5 mins of them

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JubNZ
PostPosted: Wed Mar 13, 2013 5:54 am 
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Location: Melbourne
Wednesday 13th

Arms/Shoulders (+ shrugs as didn't do them day before)

Front Shrugs 25 x 25, 25 x 25
Reverse Shrugs 25 x 25, 25 x 25
Dumbbell Shrugs 9 x 25, 9 x 25
--------------------------------------
Dumbbell Twist 3 x 30, 3 x 30
Arnold Press 8 x 10, 8 x 10, 8 x 10
Assisted Dips 35 x 10, 25 x 10, 25 x 10, 25 x 10
Skull Crushers 13 x 25, 13 x 25, 13 x 25
Kettle Bell Press 6 x 12, 6 x 12, 6 x 12
Alternating Deltoid Raises 3 x 12, 3 x 12, 3 x 12

Had never done Arnold Press, Kettle Bell Press and Alternating Deltoid Press before. Was happy with how they went, going to watch a couple more videos to look at the movement exactly but pretty sure I did ok for a first time.

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JubNZ
PostPosted: Thu Mar 14, 2013 5:17 am 
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Location: Melbourne
Thursday 14th
Wight: 67.8kg

Legs day
Notes: Legs seemed tired on way through but glad I still went, was really focusing on form overall.

Swiss ball squats: 7 x 10, 7 x 10, 7 x 10
BB Squats: Bar + 40 x 10, Bar + 40 x 10, Bar + 40 x 10
Calf Raises: 20 x 10, 40 x 10, 40 x 10
Seated Leg Curl: 30 x 10, 30 x 10, 30 x 10
Leg Extensions: 60 x 10, 120 x 8, 130 x 8

Heaviest Ive weighed in today. Think I am getting better slowly but surely, keep forgetting to eat some fruit just before leaving work tho :(

Rest day tomorrow, then will look to fit in weekends around a hectic weekend including a leaving party for myself

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JubNZ
PostPosted: Mon Mar 18, 2013 6:17 am 
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Didnt work out Friday, Saturday or Sunday. Left for work Friday morn and wasnt home till Sunday evening, out and about catching up with people etc.

Monday 18/3

Got a text from PT yesterday, she said I can come in for a free session, cant complain!

So we did some legs (she was really impressed with my squat form!!):

Squats: 30 x 10, 30 x 10, 30 x 10
Straight Leg Dead Lifts: 25 x 10, 25 x 10, 25 x 10
Leg Press: 80 x 10, 80 x 10, 80 x 10
Seated Calf Raises: 30 x 10, 30 x 10, 30 x 10
Few Mins of core work

Will be in Thailand this time next week, crazy!

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Mini Forklift Ⓥ
PostPosted: Mon Mar 18, 2013 6:41 pm 
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Location: Christchurch, New Zealand.
Hope you have a blast in Thailand, awesome place !! You been there before?

Last time I was there steroids were legal as well, crazy stuff!

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JubNZ
PostPosted: Wed Mar 27, 2013 2:29 am 
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Location: Melbourne
Mini Forklift Ⓥ wrote:
Hope you have a blast in Thailand, awesome place !! You been there before?

Last time I was there steroids were legal as well, crazy stuff!


Yea I was here last September, Chiang Mai was awesome so Im back!

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Mini Forklift Ⓥ
PostPosted: Wed Mar 27, 2013 5:01 am 
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Location: Christchurch, New Zealand.
Sounds cool man, I sent you a message as I saw you were on 'WhatsApp'. Not sure if you got it?
How's it going over there? Much changed since you were there last? Take care and have fun MF.

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Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
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