Pam's Arms Workout

I really enjoyed that. 

Things I learned along the way:

• ·         Get the full movement without locking the joint
• ·         Sometimes I can go as heavy as I can manage while keeping good form, but am not completely spent by the last rep of the last set, so just do more until I get there.
• ·         Warm-up sets of a light weight but much more reps, helps me feel the warm-up more. 
• ·         Don’t forget to take my BCAAs before the workout.  Woops!
• ·         Always use a mirror, but as it only gives a 2D view, also check directly for good form. 
• ·         My weight for kickbacks is much lower than for any other move.
• ·         Do all of the moves very slowly and with a little bit of a static hold to get maximum benefit
• ·         I can lift more and keep better form by using only one arm at a time.

Here is the workout breakdown:

Dumbell curls           3  sets of 6 reps        7.5kg

Hammer curls           3 sets of 6 reps         7.5kg

Shoulder presses    4 sets of 10 reps       7.5kg

Kickbacks                  4 sets of 10 reps       3kg

(was supposed to be 3 sets but did not quite squeeze on just a few of the reps, so wanted to make sure I got every last bit out of the muscle)

Tricep extension      2 sets of 10 reps       5kg      2 sets of 10 reps       5.5kg

(form was good throughout but felt I had a little more to give so added another set)

Side lateral raises    4 sets of 10 reps       4kg

(again, it was supposed to be 3 sets, but I had more to give, and could not up the weight to get there without losing form)

When I did this workout for the first time last week, I went to failure on every move, but was surprised not to have any DOMS afterwards.  This week I took much longer for each move and made sure to hold it for a little.  I was also able to lift a little more in some moves in this workout too.  I took a long time for the workout – two hours.  Will need to get a balance and shorten things a bit so I can get the time down. 

After winning the Fighter Diet competition for the whole set of eBooks, I can’t wait to read them, write up a schedule and get started.  

My final photos from Asylum

lost 4 lbs
1 inch from my waist
1 inch from my chest
.5 inch from my arms

Asylum Round 2, Day 29 - Andy

Speed & Agility

Had a rough one saturday , planned though, but lots of alcohol and bad food, still felt dodgy all day today.
But the show must go on, today was not only my nemesis workout, it's also the last day of the Asylum program , and the last day of wearing the vest .

So a lot of mixed emotions, i could have quite easily of just gave this a miss, and said that i'd done it.
But that's just not me, if anything i pushed harder than ever, ( punishment for my weekend antics)

Got it done, collapsed in a pool of sweat at the end as per usual.
All i will say is, how anyone can have bad food over the weekend , i don't mean a cheat meal, i mean just a blowout of wrong choices and drink beers , and think they can do a workout program and give it 100% , they are mistaken !

I poisoned my body Saturday, and believe me it let me know !

Anyway it's done now

Doing a weigh in, in the morning and check measurements , i will post results then.

Whats Next ?

For me, i hate to be beaten by something, Speed & agility still as me beat, so i'm going to do it every other day, in between doing Strength , which is my favourite Asylum workout .
For 3 weeks until my summer holiday.
Come back and do P90X2 with the rest of the pack.

Really looking forward to it.

I've also enjoyed doing this blog, so will continue with it when i do X2
Thanks for taking the time to read it !

Cheers Andy

Asylum Round 2, Day 28 - Andy

Relief

Man am i happy, that i have this today, went out with the wife for the day yesterday, it was planned that i would have a cheat day and drink beer.
First in a month, suffering a bit now though , so happy just for the stretch.

Tomorrow is my last day, as i didn't do the fit test at the start, so it ends where it began, speed & agility
also my last vest workout, for the rest of the year , so i'm going to nail this , i hope !

Cheers Andy

Nutrition Planning/Logging with My Fitness Pal

To help us reach our goals, it is a good idea to aim for a specific calorie and macronutrient intake. The numbers will be specific to each of us.

Logging your food intake is really useful to help you keep track of these. Many of us use My Fitness Pal to do this. You can register on the website and use it this way, or use the iPhone or android apps. It is really useful to use it to plan your food intake for the day ahead, so you know that your calories and ratios will hit your target, rather than getting to the end of the day, logging everythign and seeing that you are off the mark.  

www.myfitnesspal.com

My Fitness Pal also allows you to  link up with friends and see other people's food logs - great for accountability, seeking nutrition advice and getting food ideas. To do this, you need to make sure your account is set as open for friends to see.

If you would like to post your My Fitness Pal username in the comments below, it would help others to find you there:

Mine is: @weepammcblam Pam