Muscle Gain: Back/Arms 4 (Brisbane)

Finally got into the gym after their ridiculous hours kept us out for days (9am-12pm Saturdays? Closed Sundays? Really?) and it went relatively well.  Deadlifts felt heavier than they have in weeks, so I kept them where they were instead of increasing the weight.  Got a sweet bicep pump from my curls and everything else was uneventful.  Hip is still a huge problem.  Looking forward to getting back into the early morning HIIT once we get settled in Sydney :)

  • Barbell Deadlift:
    • 88 lb x 12 reps (+73 pts)
    • 110 lb x 12 reps (+93 pts)
    • 110 lb x 12 reps (+93 pts)
    • 132 lb x 12 reps (+114 pts)
  • T-Bar Row:
    • 33 lb x 12 reps (+14 pts)
    • 33 lb x 12 reps (+14 pts)
    • 33 lb x 12 reps (+14 pts)
  • Lat Pulldown:
    • 60 lb x 12 reps (+18 pts)
    • 70 lb x 12 reps (+21 pts)
    • 80 lb x 10 reps (+23 pts)
  • Barbell Curl:
    • 33 lb x 12 reps (+9 pts)
    • 33 lb x 12 reps (+9 pts)
    • 38.5 lb x 8 reps (+9 pts)
    • 38.5 lb x 8 reps (+9 pts)
  • Lying Barbell Triceps Extension (“Skullcrusher”):
    • 27.5 lb x 12 reps (+5 pts)
    • 27.5 lb x 12 reps (+5 pts)
    • 27.5 lb x 12 reps (+5 pts)

Clean Pancakes this morning, on the ridiculous BBQ in the common area of my temporary apartment.  Way too much coconut oil was required to keep them from getting completely stuck and destroyed, but it gave them a fun texture and a much sweeter flavour than usual.  Obviously negated a bit of the “clean”, but still nutritious overall.  Also included a scoop of chocolate protein powder for 14g extra protein, sliced bananas in the batter and almond butter spread beneath the raspberries.  Yum :)

Clean Pancakes this morning, on the ridiculous BBQ in the common area of my temporary apartment.  Way too much coconut oil was required to keep them from getting completely stuck and destroyed, but it gave them a fun texture and a much sweeter flavour than usual.  Obviously negated a bit of the “clean”, but still nutritious overall.  Also included a scoop of chocolate protein powder for 14g extra protein, sliced bananas in the batter and almond butter spread beneath the raspberries.  Yum :)

Dinner: a pile of chicken breast and half a sweet potato. It’s not pretty, but can you tell I’m back on the wagon? ;)

Dinner: a pile of chicken breast and half a sweet potato. It’s not pretty, but can you tell I’m back on the wagon? ;)

Two more nights in Brisbane, staying in a studio “apartment” which supposedly has a kitchen, but doesn’t include any kind of stove top.  However, there’s a “bbq” downstairs, which I optimistically marched everything I thought I’d need for Clean Pancakes down to, only to discover that it wasn’t very effective.  Eventually, with enough coconut oil, I managed to create something that sort of resembled pancakes, which I fed to Nick and myself.  Great city, but I’m looking forward to getting settled in Sydney on Tuesday :)

Nom.

Nom.

Birthday wine by the river :)

Birthday wine by the river :)

Birthday lunch! No guilty indulgences yet - just tried and true poached eggs on rye with smoked salmon :)

Birthday lunch! No guilty indulgences yet - just tried and true poached eggs on rye with smoked salmon :)

Planning to play the “It’s My Birthday” card for 40 hours this year, encompassing all time zones between Australia and EST :)

Grilled prawn, grapefruit, proscuitto and avocado salad :)

Grilled prawn, grapefruit, proscuitto and avocado salad :)

Muscle Gain: Mini Legs (Brisbane)

So, my hip still sucks, but it occurred to me that just because I can’t do squats or leg presses doesn’t mean I can go much longer without any kind of leg workout.  So, today I started to ease back into it, keeping the weights as low as necessary to avoid exacerbating my injury, while still accomplishing something.

  • Dumbbell Lunges:
    • BW x 20 reps (+5 pts)
    • BW x 20 reps (+5 pts)
    • 13.2 lb x 20 reps (+10 pts)
    • 13.2 lb x 20 reps (+10 pts)
    • 13.2 lb x 20 reps (+10 pts)
  • Leg Extensions:
    • 50 lb x 12 reps (+9 pts)
    • 55 lb x 12 reps (+10 pts)
    • 60 lb x 10 reps (+10 pts)
    • 60 lb x 12 reps (+10 pts)
    • 65 lb x 10 reps (+11 pts)
  • Stiff-Legged Barbell Deadlift:
    • 66 lb x 12 reps (+48 pts)
    • 66 lb x 12 reps (+48 pts)
    • 66 lb x 12 reps (+48 pts)
    • 66 lb x 12 reps (+48 pts)
    • 66 lb x 12 reps (+48 pts)