putzi’s BodyBlog

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

so y’day …. a works thing we rowed out in the street ( believe me when i say it was bloody cold hahaha ) for charity!! mad or what?? but great fun and we collected alot. group of about 9 rowing on 2 machines doing 10min stints. tho my boss being the competetive bugger that he is did longer. dont get me wrong ive said about him before, he left then came back. i liked rowing with him….very motivational and also very sporty. so we did the distance of the channel then due to other stuff rowed the distance back. after 4 of us had to carry these 2 machines back tho town back to the gym that leant them to us!!! haha we looked like right idiots but the comments were great! lol

after quick drink in the pub then coffee and back workout. yes i did go for the workout while all rest went home to rest!! lol im a bit of a masochist i thinks . great back workout and even got some weighted rows ( not my usual weight but did get in 4x 10sets at about 90% of my usual soooooo not bad and back completely exhausted after. thats a first in a long while!! after hung around the gym before going for my sauna. i know im addicted! nice to get warm and relax tho. been ill  with flu for most of the week and had to have 3 days off (2 ill and 1 for sons parents evening at his school )

today leegggggsssss…hhhhmmm and have decided to try and blast them then get and try out that bloody smith machine. ggrrrwwww not looking forward to it but need to try it out and see what kind of difference its gona give my legs.

back to it tonight and hell ive missed this. been feeling decidedly small the last couple of days and have honestly missed the feeling of working out. feeling good now tho……espeacially since its legs day!!!! hahaha not the burn but did feel a little shaky on leaving and rather light headed til i ate. most single leg work and set leg plan. free weights was empty practically til i got in there then hey it was group workouts!!!! hahaha didnt mind as just wanted to get my own stuff in so took the room i needed and went for it. hey for once i held my own and didnt give in…some guy was on the bars next to me and was saying how easy i made the squats look ( not big weights but its the stuff ive been given to help with teardrop ) easy. went to say no its not. but hey what the hell i was making it look easy cause it was!!!! upped the weights for the next few sets and increased the height for the lunges. for some reason my abd and add seemed to be off but think that may have something to do with care work and glute work i was doing on my rest week.
actually results of rest week = not mastered but have definaely got the hang of the breast stroke!! ill nail it the go for the crawl. relaxing last couple of days swimming as i took my girl along the on sunday both her and my son!! went in thous inflateable balls that you can walk on the water in……..soooo much fun!!! damn hot and sweaty but great! managed to stand in it and tried the whole walking bit but kept falling on my ass…..when watching it looks so bloody funny…hahaha
oh paid a coompliment to a guy f4rom the gym and guess what?? he didnt take it so well so i tried on the trainer and it worked great. so not me just the guy!! hahaha night all XX

soooo ……. first day down and i havent drowned meself hahaha !! okay sad news for some…….hehehe. swimming lessons in the bigger pool so once again only the little one to swim in. fine by me means im less likely to drown. got in my 10 widths ( 15ms or so ???? each width ) of back stroke, which i did without to much effort ( legs were aching tho ) , about the same for breast stroke ( not so good…..can sure tell my chest work is crap!! ) and then after a motivating chat from some guy whos kid used to play football with my son!!! front crawl…… my first attempt was pitiful. a stroke or two and i swallowed a mouthfull of water and choaked!!! sad i know. so second attempt was better ( had been watching the swim instructor tutoring this 4/5 yr old and decided to use that as a starting point. cheap yes!! ( hes the one who told me to wear more swim wear if i wanted to go in the inflateable balls they have in the pool …..top tip from him today was how to stand up and move in it hahahaha ) anyways….swimming…… did it, got the width and without even taking a breath|!! tried but just could co-ordinate enough to actually do it!!! but motivator of the day did say it was a pretty good stroke. and yes i do seriously believe he was watching me swim and nothing else!! ( behave!! ) needed a five min rest between each go ( alright exaggeration!! ) and did do the 10 widths i was aimming for, so happy with today efforts

now shoulders are bloody knackered and just a little sore in the cuffs but will perserve and nail this bitch before the end of the week. who knows may even be able to learn how to breathe while i do it! hahaha its taken me nearly two years to relearn how to swim but im finally gettin there.