Chest matters…
Did my chest at 5am this morning, so I took some advice from a bb friend and used dumbells instead of barbells today, trying to go heavier without having a spotter.
warmed up, did some lateral raises, front raises, pull ups etc.
flat dumbell press…………………10kgs each x 3 sets x 10 reps
incline dumbell press………………10kgs x 3 sets x 10 reps
flat flyes dumbell…………………….8kgsx1setx10
reps, 9kgs x 2 sets x 10 reps
machine press………………………….25kgs x 3 sets x 10reps, 20kgs x 1 set x 10 reps.
cable flyes(standing)……………………15kgs each, x 3setsx10reps.
did some abs as well, training alone frees up alot more time.
cable side bends, cable above,…………………30kgs x 3 setsx12reps(each side)
obliques on extension machine with 10kg dumbell……….12reps each side, 3 sets.
cable crunches50kgs x 3 sets x 12reps.
crunches on extension with 5kg plate 3 setsx10reps.
That was my awesome workout, I love this feeling of working out and driving myslef to expect more and giving more. I love my strength gains, I love knowing that I am doing this for me, I’ve always ever done stuff for other people, like my family, my children(which I love doing), my husband, my employees, but I’ve never really done anything so totally for me, it gives a sense of power over who I am mentally and physically. It’s so empowering to control my destiny in a small way, to make the right choices and stand proud.
So if you’re battling this week, stand strong, it doesnt matter if people dont always acknowledge your efforts or your progress, trust me your body does, do this for you, looking good is only one small aspect of the equation, feeling good to me is more important, I guess in a way they are tied to each other. If you’ve eaten bad this week, then start again, thats whats so great about living, its that we have the choice everyday to start again.
I look at my life as if it is my own script to write and mould and change the way I like, so I want to do the best I can everyday. Sometimes I truly wish that other around me felt the same, but I know that I cant always change other people, their thoughts, habits etc, but I can certainly do something about mine!
February 26, 2008 at 7:38 am
"obliques on extension machine with 10kg dumbell……….12reps each side, 3 sets.
cable crunches50kgs x 3 sets x 12reps."
Some bodybuilders avoid training their obliques under the belief that training them directly encourages them to get bigger which detracts from a V-shaped torso. If you are thinking in terms of core training you are probably already training your core with stabilising exercises like squats and overhead presses. What do you think? Do you train them for another reason?
"Well I’ve decided to start training at normal times again so that hubby can join in as I realise that he is going to abandon training. I feel totally responsible for him. I was getting so much done this past few days with working out at 5am but I’ll just have to try harder to fit everything in."
It’s good of you to compromise. Is he aware you are reverting to your former training times for his sake?
"I feel totally responsible for him."
I’m curious to know why? I feel the same way about my wife who doesn’t exercise or eat healthily unless I constantly remind her. It is very draining especially on those days when you yourself need a motivational boost.
"Training is going well, I have definately put on some muscle but I’ve also added some fat, any ideas?"
I think some fat gain is inevitable when eating to increase muscular size. *Some* being the key word. Look at professional physique competitors off-season compared to on-season. I think it is probably easier to gain muscle when you are not trying to keep a very low bodyfat. As long as you gain a lot more muscle than fat. Just keep an eye on your monthly progress photos, measurements and adjust your diet accordingly.
"hows your training going? What exactly are you aiming for?"
My training is going well, thanks. I struggle with the diet and recuperation side of things though. I often suffer from lack of sleep and then play catch up on my days off from work. Long hours at work in the past meant poor food choices. It’s just the nature of my job, on-call duties, and being a workaholic. But I come into work better prepared now.
I’m currently training to maintain my muscle mass and lose a few inches from my waist.