becca's journal

[trynat0ne]

hey
I've been into training hard for about 4 weeks now (less hard for the last 6 months)
height: 171cm
weight: 65 kg
bodyfat: about 25%, haven't had it checked in a while

I've got rheumatoid arthritis which affects my training when i'm sore, i'm on some pretty heavy meds for it too which have lame side effects, especially prednione ... just been through a bad stage where i had to put the dose up to 40mg i'm down to 30mg now, haven't gained any weight from it but my face is definately more round and the water retention is showing in my stomach.

anyways, a week that i would aim for would be

mon: legs

Lying Leg Curl
10x12kg
3x10x18kg
10x12kg

Leg Extension
10x18kg
3x10x24kg
10x18kg

Hack Squat
4x10xbw+40lbs

Leg Press
10x40kg
3x10x60kg
10x40kg

Lunges
4x10x7kg dumbell in each had
last 2 reps on each set have 3 pulses

tuesday: arms - i never go too hard on this because my arms are a problem area with my arthritis
Flat Bench Press
4x10x20kg

Assisted Chin Ups - wide grip
10x60kg assistance
3x10x54kg assistance
10x60kg of assistance

Assisted Chin Ups - close grip
10x60kg assistance
3x10x54kg assistance
10x60kg of assistance

Bicep Curl
4x10x12kg

Tricep Extension
10x12kg
3x10x18kg
10x12kg

Chest Press
10x15kg
3x10x20kg
10x15kg

wed: cardio
I usually do 20 mins of high intensity interval training on the bike

thursday: legs again

friday: arms again

saturday: any area that i feel is lacking or catch up on things i have missed out

sunday: cardio or rest day

Ideal Meal Plan (although i don't always stick to it hhehehe)
m1: ON soy protein shake with water, soy milk coffee
m2: 85g tuna in spring water, piece of gluten free bread
m3: pre workout piece of fruit - usually a banana
m4: post workout protein shake with 1 tsp of dextrose
m5: chicken/fish with vegetables
m6: ON soy protein shake if i feel hungry

[trynat0ne]

got off work early today

foods:
m1: soy protein shake
m2: mini gluten free, spinach and carrot muffin
m3: 85g tuna, piece of gf bread
m4: i still can't stay away from the choc fish at work!!!! 4xmarshmellow choc fish
m5: apple, grapes
m6: baseless quiche w soy milk and soy yoghurt and soy cream cheese and salad

workout:

Assited Chin Ups - wide grip
10x6kg
3x10x10kg
10x6kg

Assited Chin Ups - close grip
10x6kg
3x10x10kg
10x6kg

Chest Press
4x10x20kg

Bench Press
10x20kg
6x20kg
7x20kg

Seated Row
10x18kg
3x10x24kg
10x18kg

Tricep Extension
10x12kg
3x10x18kg
10x12kg

Bicep Curls
4x10x12kg

20 mins HIIT on bike

[trynat0ne]

for some reason my quads really hurt today, maybe i'm due for a day off :shifty:
down to 25mg of prednisone too :grin:

workout:
hack squats
4x10xno extra weight

lying leg curl
10x12kg
3x10x18kg
10x16kg

leg press
10x40
3x10x60
10x40
all of these done really deep and with feet high up on the plate

leg extension
6x18kg
owwwwwwwwwwww

lunges
10xbw+7kg dumbells, last two reps with 3 pulses
owwwwwwwwwwwwwwww

will finish off my lunges and leg extension when my quads don't hurt!

food:
0730: soy protein shake, coffee, plum
1200: 85g tuna, piece of gf bread
1445: pre workout orange
1600: post workout protein shake w 1tsp dextrose
1630: handfull of almonds
1930: steamed fish, brown rice, beans