Quite a few more carbs than I would normally eat due to a massive binge on Sunday.
A hotel manager with a passion for fitness, health and well-being #aware
Monday, 17 November 2014
Macros 10/11-16/11
Workouts 16/11 and 17/11
Finally starting to feel like I'm getting over my neck injury but still took it easy on my Back and Triceps day.
16th November Light Weight/High Rep Back and Triceps Workout 81.7kgs
Wide Grip Pullups 15,5,5
Narrow Grip Tricep Dips 15,10,8
Mixed Grip Cable Row 75kg 10,8,6
Cable Tricep Pushdown 35kg 10,8,6
Barbell Shrug 80kg 10,10,10
Still felt good this morning so I decided to go heavy on my legs and shoulders workout, workout went perfectly. Not at pre-injury levels but still felt awesome to push out some big numbers
17th November Heavy Weight/Low Rep Legs and Delts Workout 82.3kg
Squats 100kg 10,6,5
Barbell Press 55kg 6,4,4
Mixed Grip Deadlift 130kg 6,6,4
Dumbbell Lateral Raise 16kg each 8,6,5
Barbell Lunge 20kg 6,5,4
Also I think my posture during barbell shrugs may have contributed to my neck injury, had been sort of hunching over. Did some light weight 60kg barbell shrugs with an emphasis on pushing out my chest and it felt like a better movement. Will keep y'all posted.
16th November Light Weight/High Rep Back and Triceps Workout 81.7kgs
Wide Grip Pullups 15,5,5
Narrow Grip Tricep Dips 15,10,8
Mixed Grip Cable Row 75kg 10,8,6
Cable Tricep Pushdown 35kg 10,8,6
Barbell Shrug 80kg 10,10,10
Still felt good this morning so I decided to go heavy on my legs and shoulders workout, workout went perfectly. Not at pre-injury levels but still felt awesome to push out some big numbers
17th November Heavy Weight/Low Rep Legs and Delts Workout 82.3kg
Squats 100kg 10,6,5
Barbell Press 55kg 6,4,4
Mixed Grip Deadlift 130kg 6,6,4
Dumbbell Lateral Raise 16kg each 8,6,5
Barbell Lunge 20kg 6,5,4
Also I think my posture during barbell shrugs may have contributed to my neck injury, had been sort of hunching over. Did some light weight 60kg barbell shrugs with an emphasis on pushing out my chest and it felt like a better movement. Will keep y'all posted.
Saturday, 15 November 2014
15th November Pecs and Biceps Workout
15th November Pecs and Biceps Workout 82.3kg
Barbell Bench Press 60kg 10 80kg 8,6
Barbell Bicep Curl 30kg 10,8,7
Incline Barbell Bench Press 50kg 10,10,10
Hammer Dumbbell Curls 16kg 10,8,6
Cable Cross Overs 25kg 10,10,7
Barbell Bench Press 60kg 10 80kg 8,6
Barbell Bicep Curl 30kg 10,8,7
Incline Barbell Bench Press 50kg 10,10,10
Hammer Dumbbell Curls 16kg 10,8,6
Cable Cross Overs 25kg 10,10,7
Low Carb Diet: Fat Or Fiction | ABC Catalyst
This episode of Catalyst aired on ABC on Thursday night. The LCHF train seems to be gathering momentum, time for all to get on board.
"This week in a special investigation, Catalyst explores the science behind the low carb diet. What are the health benefits and are there any risks? Is it suitable for everyone? Australian cricketer Shane Watson talks about how cutting carbs has helped him overcome his long-term struggle with weight. Recent research suggests it could improve the lives of people suffering from obesity and diabetes. Dr Maryanne Demasi asks international advocates, sports scientists and Australia’s leading nutritionists is it just another fad or is there more to cutting the carbs?"
Thursday, 13 November 2014
13th November Legs and Delts Workout
First session back for a week so taking it very easy. Neck still not 100% right but some relatively low weight anaerobic exercise should do some good.
Considering I can't lift heavy I'm going to get back into some cardio, including some swimming tomorrow.
13th November Legs and Delts Workout 82.8kg
Barbell Squats 60kgs 10,9,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 80kg 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Barbell Lunge 20kg 7,6,6
Considering I can't lift heavy I'm going to get back into some cardio, including some swimming tomorrow.
13th November Legs and Delts Workout 82.8kg
Barbell Squats 60kgs 10,9,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 80kg 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Barbell Lunge 20kg 7,6,6
Friday, 7 November 2014
Neck injury
I've pulled something in my neck that flared up after shrugs yesterday. I thought I might be able to ride it out without seeing a physio with some voltaren gel and sleeping on a heat bag but today it seemed like it was getting worse so I made an appointment.
The diagnosis is actually better than I was expecting, just some strained muscles in my neck which he has freed up with some massage. Don't need another appointment unless it doesn't get better. I can also return to the gym immediately so long as I keep the weight low.
He also recommended I spend some time stretching out my pecs as they are tight and pulling my shoulders forward and effecting my posture. He also said I should take anti-inflammatory tablets over the voltaren gel as it's likely the gel isn't penetrating deeply enough.
The diagnosis is actually better than I was expecting, just some strained muscles in my neck which he has freed up with some massage. Don't need another appointment unless it doesn't get better. I can also return to the gym immediately so long as I keep the weight low.
He also recommended I spend some time stretching out my pecs as they are tight and pulling my shoulders forward and effecting my posture. He also said I should take anti-inflammatory tablets over the voltaren gel as it's likely the gel isn't penetrating deeply enough.
Thursday, 6 November 2014
My "MISC Pull Up Challenge" Entry
So it's fair to say my back strength is far and away my biggest asset. So when I saw bodybuilding.com's (in)famous misc sub forum was holding a pull up contest I knew I had to be involved. The basic premise is to hold on for as long as possible while the Moby track Flower is playing. What's more you have to complete pull up reps to the music, performing the down rep of the pull up on "bring sally up" then lifting yourself back up on "bring sally down".
I managed to finish 10th overall with 1 minute and 10 seconds but I'm planning on putting in another entry soon and bumping myself up to 8th. Just need someone to film me.
Here's the thread
Here's my entry
And here's my video
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