JubNZ

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

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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.

Woah weddings galore!

Whos got the best menu for the day

update?

in fairness, I did check ya website to see if there was an update there

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

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Press ups 100 (sets of 20)

Planks 5 mins of them

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!

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

I think you should defo post that chocolate recipe, looks amazing!!!

mrbear whats ya all time best sports autobiography youve read? I like to read them, havent read a whole lot of them tho

Impressive goals, I like your attitude! Look forward to following along

p.s. Wicked abs

Mate, sounds like its a lil rough right now for ya. Hows the recovery going?

Your a champion, you'll defo bounce back before the year is out!

I herd that the Chicken Teriyake sub has 105 ingredients in it. So foul!

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 !

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!

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!

haha was just thinking earlier, MF must be up to some tricks when hadn't seen ya post for a day or two

Site looks good, I aint a fan of music in the background so huge plus the the stop button is easy to see.

The bio could be expanded a bit more.....would be nice to know more details of your story

Nit picking here, but does 'Vegetarian power lifting phenom' look better with capital P's?

Great job on it so far tho, everything loads in a flash which is crucial

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

Welcome and congrats!!!

I read something the other day that mentioned that potatoes and other dark rooted veges make arthritis worse. If you eat lots of them, it could be something to look into

Keep it up

Well done on making the steps towards Veganism. Will be awesome to see how you change over the months.

Def try a couple pieces of fruit pre workout, works a treat for me (when I do it :/)

Rego'ed, gotta be in it to win it they say

BM looks like we may have similar body make up overall haha. I have this problem too, will look to incorporate shrugs a couple times a week!

My body posture is bad too. My shoulders slump forward, when I try and walk around with 'correct posture' it does feel odd. My posture has improved over the last few months. Mainly from just trying to be conscious of it as much as possible. Posture and form is crucial when training is huge so concentrating on form has had flow on effects

Friday 22nd

Calf Raises 9 x 12, 9 x 12, 9 x 12

Swiss ball Squats 7 x 12, 7 x 12, 7 x 12

Leg Press 100 x 12, 110 x 12, 110 x 12

Korean Jumping Jacks 5 x 30, 5 x 30, 5 x 30

BB Squats 25 x 12, 25 x 12, 25 x 12

Saturday: Took it easy, legs were buggered

Sunday 24th

Went to a different gym today (same franchise, different location) while the girl was shopping. Was lots of different equipment, was all different branded equipment and actually felt different on various machines. Also came across first people who I thought were muppets, they were loud obnoxious, if I was a guest I would have been very turned off. Anyways

Overhead Chest Press 43 x 12, 43 x 10

Dumbbell Twist 4 x 30, 6 x 30, 6 x 30

Tricep Pull downs 20 x 12, 25 x 12, 25 x 8 (this was a lot heavier than at home gym)

Chest Press 20 x 12, 30 x 12, 30 x 12, 36 x 8

Skull Crushers 6 x 30, 6 x 20, 6 x 30

Lat Pull Downs 32 x 12, 32 x 12, 36 x 12, 36 x 12

Dumbbell Curls 6 x 20, 6 x 20, 6 x 20

Incline Press 23 x 12, 30 x 12, 30 x 8

Monday 25th

Played tennis for just over 2 hours today, first time playing in over a year. Elbow held up alright, is quite sore now tho!

Wednesday 20th

Woke up with a really sore side/lower back, must have slept awkwardly. Improved during day but took day off as didnt wanna flare it up etc and was still uncomfortable

Thursday 21st

Side wasn't really sore today, yay. Could still feel it though so didn't get core work involved as planned.

67.4kg at start of session today, most I have been since starting this blog conformatably. If I can get to 69kg in a month I will be stoked. Better get eating

Chest Press 30 x 12, 32.5 x 12, 32.5 x 12

Kettle bell Swing 20 x 12, 20 x 12, 20 x 12

Seating Row 25 x 12, 25 x 12, 25 x 12

Arm up and down thing 20 x 12, 20 x 12, 20 x 12

Dumbbell Twist 5 x 30, 5 x 30

Skull Crusher 6 x 30, 6 x 30

Lat Raises 5 x 12, 5 x 12

Lat Pull Downs 36 x 12, 41 x 12, 41 x 12

Press ups 3 sets of 20

Felt like a good workout!

Found a physio not far from work, still hesitant to call. Guess I will sit on it for a bit

Ooooh, can't see the pic but what was the package that you got?

 

What's up with the physio, not injured are you mate?

Package was Roberts book haha, quite appropriate really!

I have had a saw elbow last 6 months or so, its not enough to stop me doing most activities, but silly things like holding a bag of groceries for extended periods the joint starts to be painful. It almost feel like its a chipped bone :/. Has slowly been improving though, never broken a bone or anything so almost to proud to go to get it fixed lol.

Happy with my last 2 days, I am improving each day. Going a bit slowly on the improvements but I am sure it will all tick over soon enough an real gains will be seen!

Monday 18th

Leg Raises x 20

Arm up and down thing 20 x 12, 20 x 12

Chest Press 27.5 x 12, 27.5 x 12, 32.5 x 6

Leg Press 100 x 12, 100 x 12, 110 x 12

Dumbbell Twist 5 x 30

Plank 1 min, 1 min, 1 min

Ab Twist 5 x 50, 5 x 25, 5 x 35

Seated Row 25 x 12, 25 x 12, 25 x 12, 30 x 6

Tuesday 19th

Kettle Bell Swing 16 x 12, 16 x 12, 16 x 12

Calf Raises 9 x 12, 9 x 12, 9 x 12

Swiss Ball Squats 8 x 12, 8 x 12, 8 x 12

Skull Crushers 6 x 35, 6 x 35

Lat Pull Downs 32 x 12, 36 x 12, 36 x 12, 41 x 12

Lat Raises 3 x 30, 3 x 30, 3 x 30

Tomorrow:

- Lots of core work and cardio

- Look into Physio