putzi’s BodyBlog

week to date…..work has been erhm how shall i say this…..b******s!!!!! monday lost keys, tuesday washout, wednesday parking ticket, thursday ( oh that would be today ) burst pipe!!! training however pretty darn good!! LOL monday did back, to long ago to remember but good workout and had my back realined halfway through workout!! worked to failure on some exercises and pyramided on others!! tuesdsay rest day!! wednesday was chest not as good as i wanted but did increase weights for benching and flyes ( using better form too )  need to get on the bar or smith to better!! worked in some sets with one of the guys ( who had it pointed out to him he forgot to spot me hahahaah ) today leggggggsssssss!! OH I LOVE THESES DAYS!! 15mins ( low mid range ) recline bike,  squats on the incline 3×10@14kgs dbbs very narrow narrow and wide, lunges on the high step 2×10@10kgs sloooooowwww, single leg squats (bench) 1×10@4kgs 1×10@6kgs ( my balance is way off!! LOL )  step ups on the platform 2×10@10kgs dbbs, 2×10@12kgs dbbs, squats on the smith about 6×10@40kgs ( sorry but spent my time laughing with p/t and forgot to increase just went past parrallel on all reps/sets and tried to take them slooowww ) calf raises between all sets using floor, step , dbbs, and smith all with varying weights upto the 40kgs and outward and straight. night all tomorrow is massage day!! X

chest and tris today and worked like a mad woman…. could of been cause i was grummpy but hey got in a excellent workout. set plan ( have plans to change next week for something different ) and then flyes on 30% incline 4sets of 6kgsdbbs 8 kgs 10kgs 12kgs, bent tris kickbacks 3sets of 2kgs 4kgs 4kgs, chest press on the smith 30% 10kgs 12.5 kgs 15kgs 20kgs and 22.5 kgs ( this really not getting so well so will practice and give it some better focus ) standing tris pushdown 4 sets 10kgs 15kgs 20kgs 15kgs lying pullovers 4sets 8kgs 10kgs 12kgs 14kgs 16kgs single dbb, tris pulldown rope 3sets 10kgs 12.5kgs 15kgs, butterfly machine 4sets 10kgs 12.5 kgs 15kgs 17.5kgs 20kgs, standing tris extention rope 3sets 5kgs 7.5kgs 10kgs ( trying to keep elbows in  is a bit of a bitch but trying to get them to work ) bent chest flyes on the cables 3sets 5kgs 7.5kgs and 10kgs ( will get better at these if it kills me ) …… maybe not thew way to work but it gave me rest between chest work but the alternation- great finish but 30mins on spinner ( okay gym empty enough to get one of the p/ts to show me how to set up and work it hahaha have to say excellent cardio and was like sweaty betty when i got of LOL
y’day legs again 30mins recline to start and went on to 3sets of 10kgs dbb squats on the incline step very close, narrow and wide . then 3sets of 12kgs of the same then 3sets of just just narrow with 14kgs, 1set each of straight invert and outward calf raises on the press 30kgs, lunges on the high step with 2sets of 10 kgs and 2 sets of 12kgs, 1 set each of invert straight and outward floor calf raises with 10kgs dbbs, abd and add 30kgs 35kgs 40kgs  leg press for calfs 1set each of invert outward and straight with 40kgs then squats on the smith 20kgs 30kgs 40kgs 50kgs, calf raises on the step between each set of squats with no weights all straight  then while taking a bathroom stop before hitting the bigger weights someone got on the smith ( there was nobody in there when i left LOL so finished with 3sets of curls 20kgs 25kgs 30kgs…… went for sauna and some me time then evening went entirely pearshaped which is why i ended up fedup grummpy and told one of the big guys in the gym on the sunday to "bite me" after commenting that it was about time i did some decent cardio, did make up for it by telling him it was me not him!! night

OKAY THE GLOVES ARE OFF AND IVE BEEN ON THE RECLINE……okay dont know why but now up to 30mins but when i get off i swear my butt is cramping?? what the hell i walk it off and it goes pretty quick and dont feel it the next day so cant be major. aside from that now more blokes in the gym are pushing me to lift heavier. this is good but i hope its not because they all think im doing bugger all!! squats on the smith are getting better and only need to get spotted for my form on the heaviest weight im using ( purely for form depth and not cause i cant get the weight back up _ still getting 10reps per weight ). want to big this up some more but just not getting time on it. have upped the floor squats with the dbbs tho and back up to a fairly decent weight. legs are stronger and pushing through both instead of mostly thro one. extentions are not getting there and they are frustrating the hell outta me. but i will find a way. think maybe pyramiding that and the curls might have more impact as get the most from my leg days when ive done that. seem to be losing my dimples!! is this a good thing or bad?? lunges are stronger too but want to try it off the step as opposed to onto it…. see if it makes for more ????. legs y’day and not feeling it despite the work and weights. did take longer rests for a change and breathing was barely raising ( feels weird not to be at least panting when im working out and stopping for pit stops ). am wanting to give the spinner a go! but will wait til no bugger is in there for that. what can i say bikes scare me…… never had one as a kid ( there was no point ….. i RAN EVERYWHERE!!!! and i do mean everywhere, and always barefoot too!! competed barefoot too. ) havent done back as therapist asked me to lay of to give the trigger points a chance to recover. missed my massage last friday. ( late finishing work! ran out of petrol _needed to push my car off the road while wearing 5 inch heels!_ and ended up training at 8pm ) so plan has been to work chest harder as i need to balance out. ( tho wont be getting that massaged however  sore it gets!! calfs have been hit harder to and working core more! still not much in the way of a six pack but ill get rid of the belly!!! and without the help of surgery!! tonite who knows ….. plan on chest but depends on whether i can be forceful enough to get them to share the equipment!!

OKAY THE GLOVES ARE OFF AND IVE BEEN ON THE RECLINE……

legs= 5mins on the recline @ mid range, curls single leg 1×10@ 15kgs 20kgs and 1×5@ 25kgs, extentions single leg 1×10@15kgs,17.5 kgs and 20kgs, add and abd 3×10@35kgs 40kgs 45kgs (allllll of last set slow and held ) calf raises on the press 3×10 straight@ 50kgs, single leg on the press 3×10@40kgs each leg, lunges on high step 1×10@10kgs and 12kgs dbbs, incline step 1×10 @10kgs, 12kgs ,14kgs dbbs narrow and same again for shoulder, wide squats 2×10@10kgs, wall squats1×10@6kgs 8kgs and 10kgs holding on the last rep of each set for 10 count.
today should of been abs and calfs but the gym was broke!! someone bloody broke it……..soooooo debating whether to train with my workout partner?? but shes running around being a pain so maybe not !!!!! night X

agreed to do a chest day with the big guy. i was there first so got started on my set stuff. he turned up then….oh my god! s**t i got my ass kicked AND he was taking it easy on me. well at least til he shouted and said i was just giving up and not trying! okay …… gloves off, rest of the time i would of died rather than not be able to do or push  my way through it. did some other kinda balance and ball stuff as well, theses i will get if it kills me, some bits i could do no sweat! well 2 things outta 20 aint bad. i loved every minute of it….. sad mare that i am LOLOLOL

legs day…and was back assing my workout to wait for the personal trainier. mnot being funny but all the guys that were around i wouldnt of trusted to spot me on taking a pee!! soooooooooooo… lunges (high step) 2X10@12KGS DBBS, (BUGGER STOLE THE NEXT WEIGHT UP!!) so worked in with some of the weights they were using for bis etc. 2×10@14kgsdbbb, squats on the incline narrow 2×10@12kgs dbbd,2×10@14ksdbbs, ( managed to get there before the MAJORLY OUTTA SHAPE swim attentedants!! ) 2×10@16kgs, all again for narrow squats on the incline, floor plie squats 1×10@ 14kgs dbb,16kgs and 18kgs. tried the iron cross ( squat thing!! —- okay waste of time unless your upper and lower body is on a par if ya ask me !! ) 3×10@4kgsdbbs. extentions 2×10single legs @ 15kgs and 20kgs then both legs 5×25kgs,30kgs 35kgs,40kgs and 45kgs. curls sinlge leg 2×10 ‘ kgs and 20kgs then both legs 5x 25kgs,30kgs and 35 kgs ( dont think the next were getting there loLo) abd 10X30kgs,35kgs,40kgs, 5×45kgs and finally…..50kgs, add 10×30kgs,35kgs,40kgs, and 45kgs (this killed me and had to push down on the quads to push through ). back to the smith and finally p/t arrived …..so st up up the stops in place!! tho he put them to high at first not thinking id squat that low!! so warming up 10×30kgs …..then the rude german guy muscled in( okay wrong discriptive word but how can i keep referring to him as lygra man!!!????. so he keeps cutting in my stes and sends off p/t. anyways perservere. 10×40kgs,50kgs,55kgs,60kgs and then for 65kgs ( thinking to aim for 70kgs and get then nailed …… no such bloody luck ) 7×65kgs not full depth but coulndnt of been  much off parallel. the whole last set he kept trying to hook back the bar. so gave up as a lost cause and went for calfs on the press. 1×10 on first set of invert, out vert and  straight (no rest ) @ 50kgs the pumped in reps of 10 @50kgs straight  with 10secs rests for another another 5 sets! hard by then so home time. okay sauna but ended with a major headache where i gone blind had to leave my car find my way across town to the childminders. have my girl walk me home like a guide dog, my son look after me for the evening worried when he should ring the hospital and wearing sunglasses in the dark. today have felt like the hangover from hell!!!!! massage today so relaxed ….night

bugger forgot to do my shrugs!!! damn just realised LOL. okay started again with the recline bike 5mins @ mid range, back today and it still feeling tight but in a glorious way!! an that be right ?? set stuff……. around the worlds ( with twist and full range 2×10 @ 4kgs dbb ), side and frontaL raises on the balance pad front 4kgsdbb and side 6kgsdbb. upright rows strict form and feet 1inch apart ( shit ) 10kgs dbbs, standing tri extention 2×10@12kgs dbb ( as before ) single tri extention 4kgs dbb 2×10 ( strict form still and having to hold under arm to stop left slipping out ). seated shoulder press ( strict ) 2×10@ 6kgs ( bugger hard work .. strict …. and full range ), bench 2×10@10kgsdbbs, standing bi curls 2×10@ 6kgs dbbs, incline bi curls 1×10@ 4 and 1×10@6kgsdbbs, incline hammer bi curls x 6kgsdbbs, standing alt bi cross curls 2×10@6khs dbbs, bent single arm rows 1×10kgs dbb,1×12kgs dbb, bent delt rows 1×10kgs dbb,1×12kgsdbb. machine rows 1×10@25kgs,1×10@30kgs,1×10@35kgs. seated cable rows ( underhand grip ) 3×20kgs and seated cable rows straight grip 1×10@20kgs,1×10@25kgs and 1×10@30kgs. back nicely exhausted now so time to go, hence forgot shrugs!! night all X

have being paying more attention to my core.  started withstretching ( back and legs sore LOl) 10 mins recline bike ( all other taken ) low range! to warm up.doing abs work today gym to busy to do much else. but had some good exercises and machine work. russian twists 3sets @ 20reps 6kgs 8kgs and 10 kgs, 3sets 20reps on the crunch ( fitball….feet toghether to maintain core), machine work 15kgs 20kgs 25kgs 30kgs with 10 reps ( on both machines )lower back blizted with high rep high mid range weight ( 15 reps 3 sets @ 40kgs ) g/ms again (15reps 3sets @ 20kgs ) someone had the 25kg bar….but got full range of movement almost with head to floor. back to lower back machine and again 3sets 10reps (slowing for each set) @30kgs, and a little shoulder work on the cables, bent sigle arm flyes 3ests 2.75,3.5 and 5kgs, and standing flyes, sets @2.75, 3.5 and 5 kgs each side, wanted to do more but no more time hour was up!
tho one thing….the german guy who offer to get me the 20kgs plate y’day made room for me to train in the free weights. also asked what i had done to my hair>> unually enough id straighten it and lookecd vaguely presentable hahaha XX

sooooo legs y’day! got there and found one of the p/t training. always a bonus hes very funny when he wants to be. anyways doing his deads so im majorly jealous. 24yrs 211lbs and doing a 205kg dead! he works hard for it! and considering the equipment is limited im sure he could do more with the right stuff. so got to my lunges on higher step and squats on the incline step working through the set plan i have ( turning down the offer of cutting in with him on the deads ….. sarcasm is not becoming hahaha! ) tho did say the i wanted my personal trainer to show me the smith. anyways he starts off and says we can work togther. huh? noooooo! spot for him and he get his weights in ( no didnt assist on his last set my p/t did! )then spots for me spots for me. got hte feel right and work up the sets not bad he caught me on one but stayed behind me for the rest of that set! 10@60kgs ( its what i wanted ) went for 65kgs but he wasnt having it so banged for 70kg! stance good first rep a great lost it on the second and confidence just went. yeah i know im a bloody great wuss! so workout together for the rest. leg extentions i did single legs for two sets then back to back worked the next 3 increasing as both. his inbetween then told him we’d go for drop sets! shit i love thos!! haha add and abd these were cool. spent two set trying not to lmao! while he had to protect himself haha. had to put in an extra set on one as he wanted me on a higher weight ( which i did reaaaallll slow ). then curls again had to do extra sets as single leg before both. by this stage he says hes emotional and that im mean! and someone says hes not working out with the big " that they go easier on him than me" ( yeah right ). his idea for calfs on the legs press…. 4sets back to back straight invert outward and straight again!!! haha and he thinks im a beast hahaha so im now better at walking out of the gym and can stretch afterwards while he just laid on the floor and maoned ….ok he was laughing too!! so his 1 hour training became two…….. and mine was over the hour too! hhhhhmmmmm great session and today nice and sore! chest day a bit crap and some geezer told me ive big arms so i should be weighting with the 20kg plate on the bench dips!!! still killed my tris tho so not overly upset! XX