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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Thu Jan 03, 2013 4:37 am 
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Didnt work out on the 1st, ended up drinking :(

Workout 1: Simple 1000 skips and 200 ab movements.

Workout 2: With PT, we decided best way for me to get my confidence back is just to take it very easy for the next month with light weights. Overall feels okay now. Going to get a small dumbell and do the Skull Cruncher and Dumbbell Twist while watching TV etc

Chest Press: 15kg x 12, 15 x 12
Seated Row: 10kg x 12, 10 x 12
Skull Cruncher: 2kg x 12, 2 x 12
Smith Machine Pull Up: BW x 30
Dumbbell Twist: 2kg x 12, 2 x 12
Leg Press: 90kg x 12, 90 x 12
Leg Curl: 30kg x 12, 30 x 12
Standing Calf Raises: 2kg x 12, 2 x 12
200 Ab Movements

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Fri Jan 04, 2013 3:27 pm 
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Location: Christchurch, New Zealand.
Hope your New Years hangover wasn't too bad mate, onwards and upwards now aye.

How long did that session above take you?

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Fri Jan 04, 2013 6:38 pm 
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Mini Forklift Ⓥ wrote:
Hope your New Years hangover wasn't too bad mate, onwards and upwards now aye.

How long did that session above take you?


Cheers man, hangover was not too bad/if it existed haha.

That session, took ~50mins I think. I should keep a eye on how long todays workout will take. 40 degrees in Melbs today, they better be cranking the A/C!!!

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Fri Jan 04, 2013 6:49 pm 
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Yeah, I heard the temperature is crazy with you guys right now. Hard to leave the house when it's like that!

Mid 20's here and really pleasant, it's when it starts getting into the 30's I struggle a bit.

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Sun Jan 06, 2013 5:44 am 
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Mini Forklift Ⓥ wrote:
Yeah, I heard the temperature is crazy with you guys right now. Hard to leave the house when it's like that!

Mid 20's here and really pleasant, it's when it starts getting into the 30's I struggle a bit.



Haha, I’m the same as you, can’t wait to get back to NZ next week where the head is just that much less!


Workout 3 (Saturday 5th):
Hamstring Curls: 12 x 30, 12 x 36
Calf Raises: 12 x 6, 12 x 6
Leg Press: 12 x 64, 12 x 64 (not sure how this is different to the one at other gym, but the weighting is definitely weird)
Swiss ball Squats: 12 x 5, 12 x 5
Ab Twist: 12 x 3, 12 x 3
2min Ab Routine
Dumb bell Twist: 12 x 3, 12 x 3
Smith Machine Pull Up: 15 reps, 15 reps. 15 reps, 15 reps

Workout 4 (Sunday 6th): Had to be a quicker one than planned as Gym was losing on 40 mins and needed to shower before left.
Kettle Bell Swing: 12 x 8, 12 x 10, 12 x 10
Skull Cruncher: 12 x 3, 12 x 3
Big Bar Squats: 12 x 27.5, 12 x 27.5, 12

x 27.5
Pec Fly: 12 x 30, 12 x 36, 12 x 36
Swiss ball Squats: 12 x 5, 12 x 5, 12 x 5
So at 200 workouts a year, means I should have gone for 3.28 workouts. 4 workouts finished, ahead of pace :D


Won’t be much chance of a workout out Thursday, Friday, Saturday and Sunday this week, so will defo go on Monday, Tuesday and Wednesday. Hopefully will at least get cardio in when I reach Tauranga on Friday! Think this will be the test to see what I’m made of this year!

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Wed Jan 09, 2013 7:58 am 
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Monday - Turns out my Sunday workout pushed me more than I thought! Decided to take today off the gym, but did go an get a 3kg dumbell for home. So did my skull crunchers and dumb bell twists, so easy just do them in ads etc. Am doing these each day at home, wanna get my elbow 100%!!!!

Workout (Tuesday 8th)
Not happy with this workout overall, I need to build weekly plans when I get back from NZ otherwise I just walk round and do random stuff.

Kettle bell Swing: 12 x 8, 12 x 8, 12 x 8, 12 x 8
Swiss ball Squats: 12 x 5, 12 x 5 (liking the lighter weight on this as I am defo getting better form which is my aim really for this)
Calf Raises: 12 x 6, 12 x 6
BB Squats: 12 x 22.5 (too many people in mirror when I did this, so flagged it)
Smith Machine Pull Ups: 15 reps, 15 reps, 15 reps, 15reps (liking these!)
Leg Extension: 12 x 36, 12 x 36
Pec Fly: 12 x 30, 12 x 36, 12 x 36
1 min plank + 60 ab twist with 3kg

Today (Weds 9th): Real life stuff came up after work so didnt make it to gym. Have done ma Skull Crunchers and Dumbbell twists tho :), also did some lat raises, just enough weight to feel them working!

New Zealand tomorrow night, boo ya!

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Wed Jan 09, 2013 1:56 pm 
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Location: Christchurch, New Zealand.
JubNZ wrote:
New Zealand tomorrow night, boo ya!

You gonna be hitting the South Island at all mate, would be great to catch up if you were :D

Otherwise flick me your cell number, can have a yarn at some point. How long you here for?

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Thu Jan 10, 2013 7:14 pm 
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Hey mate,
No South Island trip this time -> Just got to Tga from Aucks. Rest of trip -> Wellington -> Waikanae -> Rotorua -> Auckland :)

Fly out on 21st at ome silly morning hour then straight to work once in Melbs haha

A yarn sounds good, I'll PM ya ma number now! Ring whenever, if I dont pickup I shouldnt be too far away tc

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Fri Jan 11, 2013 1:54 am 
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Sent you a text so hopefully you got it, will give you a call later :)

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Tue Jan 15, 2013 1:57 am 
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Gotcha, speak to you soon!

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Mon Jan 21, 2013 6:38 am 
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So got back from New Zealand today. Was an epic time, book ended with Stag do and the wedding. In between was plenty of catching up with people.

Was gutted that I didn't do any runs while I was in Waikanae (home town), was raining pretty much whole time but I should have just manned up. Did do some squats though with the old bar bell I found in dads garage with a few weights. Glad it did not break, bar seemed very tired!

Played some heaps of cricket, soccer and throwing the basketball around when in Rotorua the last few days. And had a go facing the bowling machine at the bro's which is tough work. So I wasnt totally lazy, I could have done more core work tho.

So I am behind 22 workouts for the month, I am going to put my count 8 for the month, there was at least 3 forms of training of some form on holiday. So 10 days left in month, no reason why I cant get to 16 workouts for the month. BRING IT.

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Tue Jan 22, 2013 6:44 am 
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Location: Melbourne
Workout 9 - 22 Jan 2012

Left phone at home so this is off top of head:
Swiss ball Squats 5kg x 12, 5 x 12
Leg Extension 43 x 12, 43 x 12, 50 x 12
Pec Fly 36 x 12, 36 x 12, 43 x 8
Skull Cruncher 3 x 12, 3 x 20
Dumbbell Twist 3 x 12, 3 x 12
Calf Raises 7 x 12, 7 x 12
Plank 1 min x 2
Ab Twist 3 x 30, 3 x 30
Kettle Bell Swing 10 x 12, 10 x 12, 12.5 x 12

And ran 2.5km home in 12m 30secs

Felt good!

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Wed Jan 23, 2013 6:19 am 
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Workout 10 - 23 Jan 2012

Chest Press 20 x 15, 25 x 12
Kettle bell Swing 10 x 12, 12 x 12, 16 x 12
Calf Raise 7 x 12, 7 x 12 (need to find an alternative for calves I think, holding the weight in arm doesnt help the elbow)
Seated Row 10 x 12, 15 x 12, 20 x 12
Some machine I'm not sure what its called (the less weight the harder it is) 30 x 12, 30 x 12, 25 x 12
Swiss ball Squats 7 x 12, 7 x 12
Leg Press 90 x 12, 90 x 12, 100 x 12
Various Ab stuff for 3 mins

Good workout, think I am just starting to really push myself now. So hopefully see some gains soon!

In terms of core, I read a quote from Ali somewhere yesterday, it was along the lines of 'when working out abs, I don't count reps until it starts hurting'. I like!

Eating well, trying to increase my intake of food. Need to eat a smidgen more between lunch and dinner I feel, so going to try have a small bowl of couscous and a vege or something along those lines.

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Thu Jan 24, 2013 5:35 am 
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Location: Melbourne
Workout 11 - 24 Jan 2012

Kettle bell Swing 10 x 12, 12 x 12, 16 x 12
Chest Press 20 x 12, 25 x 12
Seated Row 20 x 12, 25 x 12
Some machine I'm not sure what it's called 30 x 12, 25 x 12
Swiss ball Squats 7 x 12, 7 x 12
Smith Machine Pullups 15 rep. 13 reps, 15 reps, 13 reps
Dumbbell Twist 3 x 12, 3 x 12
Skull Cruncher 3 x 12, 3 x 12
Various ab stuff for 5 mins

Was a bit sore from yesterday, but pushed through it. Very similar to yesterdays work out, was happy with core work today. Pushed myself that much more with reps/time increasing that much more. Started to really really feel it at the end.

Off to Grampians tomorrow for long weekend after work. There is a gym at the Motel we are staying at, probably not a lot, but hopefully enough to do something. Will be walking a lot during weekend so will be fun!

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 Post subject: Re: Nextlevel Fitness/Strength
PostPosted: Mon Jan 28, 2013 1:47 am 
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Back from holiday - the gym was lol worthy at the Motel, was like 5 pieces of equipment and it wasnt worth bothering with as it was all rusted. Did not trust. They learnt the lesson from putting gym equipment in same room as the spa :/

Anyhow, didn't do anything on the Friday, we left for work at 7am, and got to Motel at 10:30pm. Was a long day.

Workout 12 - 26 Jan 2012

4km run
30 pressups
50 skull crushers
2x 1 min planks
50x Ab Twist
20 Dumbbell twist

Workout 13 - 27 Jan 2012
1x 2km walk
1x 1.6km walk (straight up and down, was a good mission!)
1x 6.5km walk

We did three walks around the Grampians this day. In the heat of the day this takes it out of ya, hilly terrain to!

Workout 14 - 28 Jan 2012

100 skips
20 press ups
100 skips
30x Korean Jumping Jack (3kg)
100 skips
20x Dumbbell twists
200 skips
20 Press Ups
200 skips
30 Korean Jumping Jacks (3kg dumbbell)
200 skips
20 Burpees w/ Hop
100 skips
50x Skull Crushers (3kg)

Feeling pretty good now, my skipping has improved. The weight in handles gives the forearms a good burn after a while.

Pretty happy with my progress. The 4km run was very tough tho, had too much to eat before I went and a couple ciders :/, glad I pushed through.

Am contemplating not drinking in Feb - undecided. Maybe limit it too absolute max of either 12 beers or 1 btl wine/week. Dont drink much more than this atm, but its the times where I'll drink absurd amounts one night that I feel letting me down.

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