Training Jo…the Mission

Friday 18th October……day 82………3 more sleeps………woohoo   2 more days at work…..!!

Dinner Last night:  omlette and veges with toast

Breakfast:  2 x protein shakes

Morning Tea: apple, almonds

Lunch: Chicken snitchel and salad and a few chips

Arvo Tea:  apple and almonds

 

Training:  Legs

3 x sets Deadlifts 10kgs for both – 10 reps

3 x sets lunges – 1 length carpark = 1 set

3 x sets Leg Extension: 20kgs for both – 15 reps

3 x sets Ham Curl: 20 kgs both of us – 15 reps

I am booked on a fishing charter for monday….son has got us lined up……No rest for the wicked ay…….should be great…so can’t wait.  Taken 5 years to get here…..!

Will keep you all updated …..be kind to Brett for the week.

Training Jo…the Mission

Thursday 17th October ….day 81…..3 more sleeps….getting excited….

Dinner last night:  steamed rice 1 cup, steamed veges, bbq pork,…..

Breakfast:  2 x protein shakes

Morning Tea:  30 almonds

Lunch:  steamed rice 1 cup, salmon, apple

Arvo Tea:  almonds, apple

 

Training:   Chest, Back

3 x sets Floor Bench Press, 15kgs me, 12.5kgs Lorraine and Helen – 10 reps……..struggled to get DBs up ay Helen…lol   felt really good for shoulders doing it this way

3  x sets Single Arm Row: 17.5kgs me and Lorraine, 15kgs Helen – 10 reps each side

3 x sets Cable Flys: 14kgs me and Lorraine – 10 reps

3 x sets Bench Fly: 8kgs Helen, – 10 reps

3 x sets Seated Row: 39kgs me, 35kgs Lorraine, 39kgs Helen, – 10 reps

 

Felt shoulders yesterday – Lorraine and I were struggling to do Lat Raises…for crying out loud….Next week girls are on their own and will be going low weights and high reps…

see if we can get some strength gains.

Box Fit tonight—last one for me for a week……you guys need to look out for new instructor next week……..they will get you good…..lol …. have left instructions.

Have we got a guest instructor tonight then…….Rhys is going to be there ay Garth!!!!!

Had dinner out last night – coming back from Auckland hospital….called into son’s place and got Chinese from Mangere roast duck shop.  Hence the steamed rice etc for me…

such a good dish….

Training Jo…the Mission

Wednesday 16th October….day 80   only 4 more days to go…..nearly here..

Dinner last night:  chicken 150gs broccoli

Breakfast:  protein shakes x 2

Morning Tea:  20 almonds apple

Lunch:  150g chicken, salad, 1 cup rice, apple

Arvo Tea:  almonds – 30

 

Training Shoulders, Biceps, Triceps Abs

3 x sets Hama Curl, 7kgsme and Helen, 8kgs Lorraine – 20 reps

3 x sets Tricep Pulldown, 18kgs me, 23kgs Lorraine and Helen – 20 reps

3 x sets Lat Raise, 5kgs me and Lorraine, 4kgs Helen – 15 reps

10 crunches, 10 bicycles x 5

60 lying torso twists

10 crunches, 10 bicycles x 5

bike: 20 mins after workout.

Long days to get through yet…..will probably sleep first day there.lol……

Classes will be taken care of throughout next week………Wednesday morning Tone Zone will be the only cancellation.

 

 

Training Jo…..the Mission

Tuesday 15th October…..day 79……6 more days to go……Son and girlfreind’s last day at work today …they are heading off to Raro tomorrow…….lucky toots…big sigh!!

Dinner Last Night:  chicken 150gs, broccoli

Breakfast:  2 x protein shakes

Morning Tea:  boiled egg, apple

Lunch:  chicken 150gs, salad veges, rice 1 cup apple

Arvo Tea:  almonds 30,

 

Training:  Legs, Abs

3  x sets  Leg extension, 20kgs for all, – 20 reps…….burning quads….those last 2- 3…….nice

3 x sets Ham Curls, 20kgs for all, – 20 reps……good strong hammys

3 x sets calf raise: bodyweight for all, – 20 reps

2 x sets Inner thigh work – 20 reps

4 x torso twists with 5 kg plate and 10 side to side obliques x 4, 60 crunches with 5 kgs plate

Mystic Moods Clothing is up and running.  The shop is here in the Jym.   Call in and browse…..

 

Training Jo…..the Mission

Monday 14th October…..day 78………7 days to go…

Dinner Last night:  mince/veges  on toast

Breakfast: 2 x protein shakes

Morning Tea: latte…..need to stay awake….hahaha

Lunch: chicken salad, 1 boiled egg, apple

Afternoon Tea:  chicken salad

 

Training:  Chest Back, Abs

3 x sets Bench Press, Lorraine 12.5kgs, Helen 9kgs, – 10 reps

3 x sets Cable Chest Fly, 14kgs each side me – 10 reps

3 x sets V Bar Lat Pulldown, Lorraine 35kgs, Helen 39kgs – 10 reps

3 x sets Seated Row, 39kgs me, – 10 reps

3 x sets Bench Flys, 7kgs Lorraine, 6 kgs Helen – 10 reps

3 x sets Machine Chest Press: 55kgs me, – 10 reps

3 x sets Seated Row, 30kgs Lorraine, 39kgs Helen – 10 reps

3 x sets Wide Grip Lat Pulldown, 39kgs me – 10 reps

3 x sets ab crunches, 40 reps, 6 x 10 crunch, 1 x glute bridge – 20 sec hold, 100 crunch

25 mins bike after workout.

Woohoo down to last week….have got books and nightie organized..hahaha oh and togs….don’t need much else …do I.

Training Jo…the Mission

Friday 11th October…..day 75……………9 days to go…

Dinner Last Night:  omlette with tomato, celery and roast beef

Breakfast:  2 x protein shakes

Morning Tea: yoghurt and apple

Lunch: chicken salad

Arvo Tea; apple and almonds

 

Training:  Legs, Abs

3 x sets Leg Extension, 20kgs for both, – 20 reps

3 x sets Ham Curl, 20kgs for both – 20 reps

3 x set side to side obliques 30 reps,  60 reps,  110 reps

Its Friday….the day has finally arrived…..we have an invite only sneak preview of our latest venture on today .  Mystic Moods is here.  If members haven’t got an invite and would like to call ……do so.  I apologize for not getting around to you.    Between 4-6pm  come and have a look……..did I mention wine and cake ……..

Training Jo…the Mission

Thursday 10th October….day 74

Dinner Last night:  chicken 200g on toast….great for energy…NOT

Breakfast:  2 x protein shakes

Morning Tea:  yoghurt

Lunch:  chicken 150gs, salad veges, 1 cup brown rice, apple

Arvo Tea:  100gs cottage cheese, 1 dessertspoon tomato relish, 1 x row rice crackers

 

Training: Chest, Back,

3 x sets Bench Press, 10kgs me, 12.5 Lorraine, – 15 reps

3 x sets Seated Row, 32kgs me, 30kgs Lorraine, – 15 reps

3 x sets DB Bench Fly, 5kgs me, 6kgs Lorraine, – 15 reps

3 x sets Lat Pulldown, 39kgs me, 35kgs Lorraine, – 15 reps

 

Getting ready for the open day on saturday…….Last day for low priced memberships.

 

 

 

Training Jo….the Mission

Wednesday 9th October…day 73

Dinner Last night:

Breakfast:  protein shakes x 2

Morning Tea:  boiled egg apple

Lunch:  turkey 150gs, salad veges, beetroot, pumpkin, apple

Arvo Tea:  boiled egg

 

Training:  Biceps, Triceps, Abs

3 x sets Incline Bicep Curl, 8kgs me, 7kgs Lorraine, – 10 reps

3 x sets DB Close Grip Bench Press, 20kgs me, 12.5 kgs Lorraine, – 20 reps

1 set 4 crunches, 6 bicycles x 5

1 set 4 crunches, 6 bicycles x 10

1 sets 20 crunches, 6 bicycles x 5

20 mins on bike.  Lorraine walking on treadmill.

 

Training Jo…..the Mission

Tuesday 8th October….day 72….

Dinner last night:  fish 150 gs, broccoli

Breakfast:  protein shakes

Morning tea:  yoghurt

Lunch:  Turkey breast, 150gs, salad veges, pumpkin, apple

Arvo tea:  apple and 20 almonds

 

Training:  legs, shoulders

3 x sets B/B sumo squats – 10 reps

3 x sets DB Squats, 1.25 kgs Lorraine – 15 reps

3 x sets Leg Press, 170kgs me, – 15 reps

3 x sets Leg extensions 20 kg for both, – 15 reps

3 x sets Lat raise, 5kgs for both, – 12 reps.

Bike 30 mins before workout.

 

Getting excited about Friday afternoon…..got stock installed and more on the way……got cake and wine ready……Should be great afternoon to have a sneak preview…

Stay tuned……

Training Jo….the Mission

Monday 7th October…..day 71…….wayhay 14 days to go….

Dinner Last Night:  2 slices pizza

Breakfast:  protein shake and protein smoothie

Morning Tea:  yoghurt and apple

Lunch:  chicken 150gs , salad veges, pumpkin, seed mix 1 x handful

Arvo Tea:  100g cottage cheese, 1 tblsp tomato relish, 1 x row rice crackers

Training:  chest, back, abs

3 x sets machine bench press, 30kgs for both, – 15 reps

3 x sets single arm bent over row:  15kgs me, 12.5kgs Lorraine – 15 reps

3 x sets machine chest fly: 35kgs for both – 15 reps

3 x sets seated row, 32kgs me, 30 kgs Lorraine – 15 reps

Glute bridge, 20 second holds  – 10 reps

20 mins bike.

Spent Saturday digging up Cabbage trees and yucca plants….lotsa bent over rows,  pushing and lifting huge weights……hahahaha good workout… garden looks good anyhow – nice and clean…….now, I gotta start on mine…

Keep next Saturday (12th ) free from 10 – 12 noon…….Open Day here