Training Jo…the Mission

Monday 30th September…..day 64….3 weeks today till I find the sun in Raro…..

Dinner Last Night:  150gs Chicken, salad and broccoli salad

Breakfast:  Protein shake, and protein smoothie after workout.

Morning Tea;  1 x pot of yoghurt, 1 x apple

Lunch:  150g Turkey breast, salad veges, 200g pumpkin, handfull of seeds, beetroot, apple

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

 

Training:  chest, back, abs

Incline Bench Press:  12.5kgs for all, 3 x sets – 10 reps

Hi Pulley Pull down:  32kgs for all, 3 x sets – 10 reps

Incline Fly:  5kgs me, 6kgs Lorraine, 3 x sets – 10 reps

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

100 side oblique crunches

 

Did the 9 am class today – on top of workout and 20 mins cardio after workout.    Feeling a bit knackered at the moment.   Sleep is my enemy at the mo too….not sleeping too well…got 3 hours sleep last night……so don’t aggravate me  today ok…..lol

 

Training Jo….the Mission

Thursday 19th September…..day 53

Dinner Last Night:  3 x chicken sausages, broccoli, peas

Breakfast:   1 x protein shake and 1/2 banana at 6.30 -7am and after workout 1 x protein shake, 1/2 banana, 1/2cup rolled oats, 1/2 cup blueberries……Changes have started

Morning Tea;  1tbsp peanut butter, 1 x apple and 10 almonds…..

Lunch:  1 x 185g tin salmon, 200g pumpkin, salad veges, sprinkle of  seeds, 1 x apple

Arvo Tea;  1 x protein shake

 

Training:  chest back

Incline Bench: 9kgs Lorraine and Helen 2 x sets – 12 reps, 12.5kgs both girls 1 x set – 10 reps

10kgs Me, 2 x sets – 12 reps,  12.5kgs 1 x set – 10 reps

B/B Bent Over Row:  Helen and Lorraine 1 x set 15kgs B/B – 12 reps, 1 x set added 5kgs – 12 reps, 1 x set added 10kgs – 10 reps

Me, 1 x sets 22kgs B/B – 12 reps,   1 x set 9kgs added – 12 reps,     1 x set 12kgs added – 10 reps

Incline Fly:  5kgs Helen and Lorraine 1 x set – 12 reps,  6kgs Helen and Lorraine 1  x set – 10 reps

4kgs me, 1 x set – 12 reps, 1 x set – 10 reps

Lat Pulldown : 32kgs Helen, 2  x sets – 12 reps,  39kgs Helen, 1 x set – 10 reps

25kgs Lorraine, 2 x sets – 12 reps,   30kgs Lorraine, 1 x set – 10 reps

36kgs me, 2 x sets – 12 reps,    42kgs me, 1 x set – 10 reps

I think we can make some serious gains doing this workout…….

 

 

 

Training Jo….the Mission

Wednesday 18th September ….day 52

Dinner Last night:  mince and veges and 2 x toast.

Breakfast:  1/2c baked beans, 1 x boiled egg, 1 slice of toast,.

Morning Tea:  1 x apple, 1 x boiled egg

Lunch:  mince and veges on toast

Arvo tea:  protein drink.

I am heading off to see nutritionist myself today.  Just need a little bit of help getting back into things again.  I want to change up what I’ve been doing and eat more for building muscle  – definition maybe…..and trimming down

 

Training:  Biceps Triceps abs

Hammer Bicep Curls:  2 x sets 8kgs me, 7 kgs Helen and Lorraine,   – 12 reps      …1 x set 9kgs me, 8kgs Helen and Lorraine – 10 reps

Tricep Pulldowns:  2 x sets 23kgs Lorraine, 27kgs Helen,  23kgs me – 12 reps………1 x set  27kg Lorraine and me, 32kgs Helen – 10 reps

B/B Bicep Curl:  2 x sets  15kgs B/B Helen and Lorraine, 22kgs B/B me,  – 12 reps and 2nd set – 10 reps

Skull Crushers:  2 x sets 7kgs me, 6kgs Helen and Lorraine, – 12 reps and 2nd set – 10 reps

4 x sets:  10 side to side abs and 10 obliques crunches,    20 side to side abs and 10 oblique crunches,     40side abs and 10 oblique crunches,    60 side abs and 10 obliques..

 

Training Jo…the Mission

Thursday 12th September……day 46

Dinner last night:  ciabatta bread, rissoles x 3 , salad – some m&ms… peanut ones…I like them the best !!!!

Breakfast: 1 banana, protein shake

Morning Tea; 1 x peach and handful raw nuts

Lunch: turkey 150gs, salad

Arvo Tea: 1 x rissole tomatoes, celery and 2 rice cakes

 

Training:  Chest, Back

3 x sets Cable Flys,  4.5kgs for all – 10 reps.  I like this exercise – doesn’t hurt armpits like regular flys do.  Helen struggles with this one – so used the bands for her

3 x sets Seated Row, 39kgs for all – 10 reps

3 x sets  DB bench Press, 10kgs me, 9kgs Helen and Lorraine – 10 reps

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

3 x sets DB Bent Over Row, 9kgs for all – 10 reps

3 x sets Lat Pulldown, 39kgs for all – 10 reps

Now that was good….feel chest and back just nicely thanks…..

 

Training Jo….the Mission

Thursday 5th September….day 39

Dinner Last night:  rissoles, 2 x poached eggs, broccoli and some choccy….

Breakfast: 1/2 banana, smoothie with broccoli, protein, blueberries, 1/2 banana.

Morning Tea:  handful raw roasted nuts, apple

Lunch: 1 c  rice, chicken 150gs,  coleslaw and alfalfa sprouts

Arvo tea:  100g chicken coleslaw mix, 3 rice cakes

 

Training: Chest, Back, Abs

3 x sets incline Bench Press:  12,5kgs for me, 9kgs for Helen and Lorraine x 2 sets, 10kgs each for 3rd set – 10 reps per set

3 x sets Straight Arm Pulldown, 25kgs me, 23kgs Lorraine and Helen – 10 reps per set

3 x ab obliques – 40 reps per set.

 

Feeling Legs from yesterday —-feels strong!!! lol.  Good sore.

Training Jo….the Mission

Wednesday 4th September…day 38

Dinner last night:  orzo pasta, mince with broccoli and baked beans

Breakfast:  1/2 banana and protein smoothie – (protein, blueberries, 1/2 banana, LSA – no silverbeet – wont mix for some reason)

Morning Tea:  1 x apple and 50gs Chicken

Lunch: 1 cup rice, chicken 150gs salad veges

Arvo Tea:  chicken salad sammy

 

Training:  Legs, abs

3 x sets step ups with 12.5kgs me, 10kgs Lorraine and Helen – 10 reps

3 x sets Lunges – 3 lengths – 30 reps

3 x sets Sumo Deadlifts 22kgs B/B me, 15kg B/B Helen and Lorraine – 10 reps

3 x sets Ab Crunches – 60 x 1 set, 70 x 1 set, 100 x 1 set

Well …can definitely feel like I’ve worked legs……….yeah

 

These muscles we are building are certainly starting to make changes in our shapes…  My Legs especially are feeling rather muscly when I walk.   Hahaha If

you see me walking slower with a more pronounced heel strike – guess what I’m doing……..flexing them thighs…..LOL

Training Jo…the Mission

Monday 2 September…..day  36

Glorious day Sunday wasn’t it……spent the day washing the car, organizing the spare room and winter clothes, spraying the sections weeds etc….just to get out in the sun

Tried on clothes for Raro – including togs!!!!……well  now small togs FIT!!!!!.  I am coming down in size—either that or they are stretched !!!! LOL.  These are togs that I haven’t worn at all for at least 3 years.  So I don’t need to buy any–saving!

Dinner last night:  Salmon on toast

Breakfast:  1/2 banana and protein smoothie

Morning Tea:  1 x apple and raw nuts.

Lunch:  1/4 kumera, salad veges, 100g chicken

Arvo Tea:  apple and raw nuts

 

Training:  I decided to change things up a little this month – given the girls a new workout entirely.

Chest – Back – Abs

3 x sets Incline Bench Press – 12.5kgs me, 10kgs Lorraine and Helen. – 10 reps each set.   I could’ve gone up in weight so to Lorraine….next time

3 x Kneeling High Pulley Row – 23kgs Lorraine, 41kgs Helen, 27kgs Me, – 10 reps each set.

3 x sets Cable Iron Cross – 9kgs each side Lorraine,  14kgs Me and Helen – 10 reps each set

3 x sets  Jump Chins – 10 reps each set

3 x sets bench crunch – 20 reps per set

tried new way to do oblique crunch x 20 reps  x 2

Feels like we didn’t work that hard this morning – no doubt I will feel this later in the day.

 

Training Jo….the Mission

Wednesday 28th August …day 31

Dinner Last night:  bowl of vege soup and stuffed chicken breast x 2 small ones.

Breakfast:  1/2 banana @ 7am – before workout at 7.30am and protein smoothie after workout

Lunch:  1 x wrap, chicken 150gs, salad veges, beetroot and 1 x apple

Arvo Tea:  1 sandwich with ham and salad  and 1 apple

 

Training: Legs and abs

Leg Press 150kgs Helen and I, 100gs Lorraine – 3 x sets and 10 reps each set

Leg extension: 30kgs for Helen and I, 25kgs for Lorraine – 3 x sets and 10 reps each set

Ham Curl: 30kgs Helen and I, 25kgs for Lorraine – 3 x sets and 10 reps each set

Lunges: 20 reps – 3 x sets

Oblique crunches:  2 sets 40 reps each set, 2 sets 100 reps each set.

 

Took the 9am class today and did weight circuits with the girls.  Unfortunately I made them do a lot of squats and lunges……….yeah.  Sometimes I astound myself at the things I do……being sarcastic here……why would you do that to yourself after working legs….!  duh.  Lol

Training Jo….the Mission

Tuesday 13 August…..day 16

Dinner last night:  chicken snitchel x 1 2 slices toast, silverbeet, broccoli  – made into a burger

Breakfast:  protein smoothie had at 8.45am  and 1/2 banana eaten at 7 am

Lunch:  150 g chicken snitchel, brocoli, beetroot, 1/2 kumera and 1 x apple

afternoon tea: 1 x apple handful raw nuts

 

Training:    – shoulders, biceps and triceps

3 x sets Upright Row, 9kgs me, 8kgs for Helen and Lorraine. 1st set…….yeah right – little bit ambitious.  2nd &3rd sets 8kgs me, 7kgs girls….10 reps   better

3 x sets Bicep Hama Curls, 9kgs me, 8 kgs girls, – 10 reps

3 x sets Tricep French Curls: 1st set – 8kgs me, 7kgs girls…….sheech ….bit heavy…all struggling  2nd & 3rd sets 7kgs me, 6kgs girls….better but still had arms that didn’t

want to work. – 10 reps

1x set  SB ab crunches – full up and down – 50 reps, and     2nd set  10 x 1/4 crunches and 10 x up right crunches x 5

Feeling that this morning……we all got a left arm that does not like this workout.   lol

 

Training Jo….the Mission

Friday 2nd August…..day 5

Little bit tired today…..BIG class last night and feeling a bit stiff myself….

Dinner: last night,  1x fish fillet, green veges and 1 slice of molenberg bread..(no kumera left)

Breakfast:  protein smoothie as per other mornings

Morning Tea:  cup of tea at coffee shop and handful raw nuts before I go…..advertising meeting this morning.   Love these meetings at cafes…..lol

Lunch:  if I can get nick to make up a chicken salad for me this is what I will have with 3 ryvita crispbreads.

Afternoon Tea: pot of yoghurt and 1 x apple.

 

Training:

Shoulders, Biceps Triceps and Abs

Upright Row (cable), 27kgs, 10 reps – 3 x sets

Single Arm Bicep Curl (cable), 9kgs 1st set 10 reps, 14kgs 10 reps – 2 x sets

Tricep Kickbacks, 7kgs DBs, 10 reps – 3  x sets

abs: 10 crunches and 10 oblique crunches x 10

20 minutes on bike to warm up.

 

Weekend coming……yay rest day Sunday for me.