Sandif Posted May 31, 2013 Author Report Share Posted May 31, 2013 Meeting with my 7 yr old sons principal this arvo. Always good pre workout. Who needs c4 xtreme ???!!??!!?2 km walk to gymCable flyes. 4 plate 2x155 plate 3 x10Lat pull down traditional with reverse grip sets7 bar 3x158bar 2x10IYT half /full raise4 kg DB 3 x 5of eachTricep lying10 k BB 2 x 1515 k BB 3x 12Hammer curl9 k BB 3x12Isolation curl 5 k DB 3 x 1520 to 5 crunch , leg raise combo2 km walk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 1, 2013 Author Report Share Posted June 1, 2013 2km walk to gym5 min x trainerBB squat press20 k 2 x 1225 k 3 x 10Squat deck50 k 2 x 1560 k 3 x 8Stiff leg dead lift30 k BB 3 x 1540 k BB 3 x10Leg curl 9 bar 2 x1010 bar 3 x 8Leg extension12 bar 3 x 12Calf raise plus shrug9 kg DB 4x102 k walk homeSign of a good leg workout = can't walk up the stairs to the shower. Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 2, 2013 Author Report Share Posted June 2, 2013 2k walk to gymBench press 25 k BB 3 x 1530 k smith 3 x 12Bent over row standing25 k BB 3 x 1530 k BB 3 x 10Single bent over row15 k DB 3 x 1517.5 k DB 3 x10DB shoulder press8 k 2 x 1510 k 3 x 8Overhead tricep extension5 k DB 3 x 12Lying tricep extension with press15 k BB 3 x 12DB curls7 k 3 x 15Isolation DB curls5 k 3 x 152 k walk homeAnd to the creepy guy at the gym.... You've been spotted buddy. Approach with caution! If you dare! Quote Link to comment Share on other sites More sharing options...
Kalidane Posted June 2, 2013 Report Share Posted June 2, 2013 ....And to the creepy guy at the gym.... You've been spotted buddy. Approach with caution! If you dare!What's the story with that then?? Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 2, 2013 Author Report Share Posted June 2, 2013 I've managed to pick up an unwelcome "admirer" who is not very subtle when he pervs... He cornered me the other day and all my bloody trainer did was watch and laugh! :x I don't mind pervs but be subtle and don't try anything when I'm training FFS! Quote Link to comment Share on other sites More sharing options...
Kalidane Posted June 2, 2013 Report Share Posted June 2, 2013 Pretty annoying to have this :shock: through your workout :pfft: I guess you must be getting results! Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 2, 2013 Author Report Share Posted June 2, 2013 Yeah, it sucks. But I'm getting used to it :shock: I must admit it is fun when I ' catch' them and then shame them by standing next to them and lifting heavier with better form :pfft: Quote Link to comment Share on other sites More sharing options...
Kalidane Posted June 2, 2013 Report Share Posted June 2, 2013 hahaha that's the way to do it! Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 3, 2013 Author Report Share Posted June 3, 2013 2 k walk to the gymPec deck flyes8 bar 4 x 12Squat press with 15 k BB3 x 15Lat pull down wide, reverse close grip and standing press down combo8 bar wide and close, 3 bar standing 4 x 15Side bends with 10 k plate3 x 15DB front raise, half, full with double time bicep curls5 kg DB 4 x 10 raise, 2 x 20 2 x 25 curlsAbs to finish2 k walk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 5, 2013 Author Report Share Posted June 5, 2013 Cardio session with the trainer... Bastard!!! Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted June 6, 2013 Report Share Posted June 6, 2013 Cardio session with the trainer... Bastard!!! Cardio is the walk to put the weights back on the rack Those are one mean workouts though - give it heaps :nod: Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 7, 2013 Author Report Share Posted June 7, 2013 Cardio is the walk to put the weights back on the rack Those are one mean workouts though - give it heaps :nod:Thanks TFB... I agree about the cardio but unfortunately the trainer likes to make me sweat every now and then ( wierd, any other forum and that would just sound wrong )Today session...2 k walk to gym... Feeling good, just went to tenancy tribunal and got an order for the unpaid rent my ex-tenant owes me! 5 min rowing to warm up... 1125 metresSmith machine bench20 k 2 x 1625 k 2 x 1030 k 2 x 8Bent over row25 k 2 x 1530 k 3 x 12DB Standing shoulder press9 k 2 x 1512.5 k 3 x 125 k DB Standing tricep extension with shrugs2 x 10 each side with 10 forward back shrugs to finish4 sets of aboveDB front raise- half, full with double time bicep curls 5 k 10 each raise and 30 curlDB Bicep isolation curl5 k 2 x 108 k 3 x 102 k walk home Think I might head to west wave tonight to sit in the spa for a while when the brats play water polo... Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 9, 2013 Author Report Share Posted June 9, 2013 Absolutely farked after working at Eden park last night for the all black v France game... Got home at 130 after rescuing random drunk people from falling in gardens on their way home...2 k walk to the gymBBsquat press20 k 3 x 1525 k 3 x 10Stiff leg dead lift30 x BB 3 x 1540 k BB 3 x 10Squat deck40 k 3 x 1250 k 3 x 8... Getting tired now....Calf raise on squat deck40 k 3 x 12Seated leg curl machine10 plate 3 x 1512 plate 2 x 10Lg extensions6 plate 3 x 128 plate 3 x 8Stretches and then 2 k walk homeReady to sleep now.... Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 12, 2013 Author Report Share Posted June 12, 2013 Been a slack beech on posting...Did shoulders on Monday and then had a sessh today with the trainer...I suck at boxing :oops: and managed to fark up my right thumb?!!??!!..Currently on the couch with frozen peas on the thumb/ wristAt least I managed todo some tris before giving up... Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 16, 2013 Author Report Share Posted June 16, 2013 Did legs today. Sucks that its raining so I had to do cardio at the gym rather than before and after....Squat press / stiff leg dead lift20 k BB 2 x 15 / 30 k BB 2 x 1525 k BB 3 x 12 / 40 k BB 3 x12Squat / calf raise on the hack40 k 1 x 1550 k 1 x 1560 k 2 x 12( scary to think the last sets were me this time last year squatting body weight!)Leg extension machine 8 plate 1x2010 plate 1 x 1512 plate 3x 1210 minute chat with one of the "boys"Fark me. That's a first for them to actually come and talk! Guys - yes, I'm female but I don't bite! :shock: Balance board for 2 minutesAbs - leg raise/ crunch 5 to 20 combo ( I know what that means \:D/ )Busy week his week so not sure when I'll get in next... Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 16, 2013 Author Report Share Posted June 16, 2013 Did legs today. Sucks that its raining so I had to do cardio at the gym rather than before and after....Squat press / stiff leg dead lift20 k BB 2 x 15 / 30 k BB 2 x 1525 k BB 3 x 12 / 40 k BB 3 x12Squat / calf raise on the hack40 k 1 x 1550 k 1 x 1560 k 2 x 12( scary to think the last sets were me this time last year squatting body weight!)Leg extension machine 8 plate 1x2010 plate 1 x 1512 plate 3x 1210 minute chat with one of the "boys"Fark me. That's a first for them to actually come and talk! Guys - yes, I'm female but I don't bite! :shock: Balance board for 2 minutesAbs - leg raise/ crunch 5 to 20 combo ( I know what that means \:D/ )Busy week this week so not sure when I'll get in next... Quote Link to comment Share on other sites More sharing options...
Kalidane Posted June 16, 2013 Report Share Posted June 16, 2013 Good job with the squats, keep it up! Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 19, 2013 Author Report Share Posted June 19, 2013 Nice workout with the trainer tonight...She weather so a walk was out of the question.. So started off with 2 k walk on the treadmill @ 7km /hr BB curl 15 k 4 x 12DB front raise 4 k 4 x 12shrugs 20k 4 x 12Cable tricep push down 7 bar 4 x 125 min x trainer5 min bbike leg extension 7 bar 4 x 12obliques 10k 4 x 12seated row 5 bar 4 x12left centre right med ball overhead 4 k 2 x 15finito.  Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 21, 2013 Author Report Share Posted June 21, 2013 Cold today huh!?2 km walk to gymCable flyes4 plate x 104.5 plate x 105 plate x 105.5 plate x 105 plate x 104 plate x 10Â pec deck6 plate x 107 plate x 108 plate x 10Â lat pull down combo: wide grip, close reverse grip, standing press down6 plate x 10(3plate for push down)7 plate x 10 (3 plate ...)8 plate x 10( 3 plate...)9 plate x 8Â single arm DB chest press12.5 kg x 10 each15 kg 2x10 eachBB Squats 3 x 10 x 25 kkgsingle arm bent over DB row12.5 kg 2 x 1015 kg 2 x 1017.5 kg 2 x 10Â onto the mats for:side leg raise, clam raise combo 15 each sideKneeling leg extension, leg raise 15 each side2 k walk home was gonna go for a swim( and sit in the hot pool) but realised the brats' water polo game was at 1940 so gave that a miss.... Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 22, 2013 Author Report Share Posted June 22, 2013 Tired today. Only had about 6 hours sleep in the last two days. Too bloody stressed at work!Walk to the gym...Preacher curl machine 4 plate ,4 x 10overhand grip bicep curls 10 k bb 1 x 15, 15 k bb 4 x 12 ( not sure if I like this, might have to try the "bent bar" as the straight bar hurts my wrist... Once I get that right,  I'll increase the weight)DB curl 9 k 4 x 10BB tricep extension 15 k 4 x 10cable tri. Push down/overhead extension, 6 plate 10 of each x 3db tri kickback 7k 2x10abs-leg raise, crunch combo to. 50 of eeach prone hold for.  2 x 1 minutewalk home.hungry, tired and going to bed soon.... Good night ... Oh shit, it's only just gone 7 pm...good night Quote Link to comment Share on other sites More sharing options...
Sandif Posted June 25, 2013 Author Report Share Posted June 25, 2013 Two days off... Dropped 2 k? How does that work?...walk to gym as uusualsmith machine press 2 x 20 k x 153 x 25 k x 10db incline press12.5k x 4 x 10lat pull down combo of wide grip , close reverse grip6 plate x 4 x 10machine flyes7 plate x 3  x 12bent over DB row one arm15 k x 4 x 12seated row, assisted7 plate x 3 x 12walk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 16, 2013 Author Report Share Posted July 16, 2013 yup, so, i've been a slack biarch...not cos I haven't trained, but cos I haven't been posting here! Had a week off after my last post - working too hard, not eating enough... got really sick and just curled up for a couple of days.Kinda back into it now - I am a single woman for the next 10 days as the family is all in Germany visitng the out-laws (me and my mother in law in the same country is never gonna happen!)So, I am taking long walks on the beach, laughing out loud, looking for TDH... oops! Wrong place for that isn't it!!!Anyhow, walk to the gym - long way today, so 3 k not 2.Squats...20k BB 2 X 1230k rack 2 X 12 with calf raise40k rack 1 X 1050k rack 1 X 1060k rack 3 X 8Leg Extensions - machine9plate 2 X 1010 plate 2 X 1011 plate 2 X 8Leg Curls - seated on machine10 plate 2 X 1011 Plate 3 X 8Stiff leg Deads30 k BB 2 X 1240 k BB 3 x 10DB Seated Shoulder Press - alternate8k 2 X 1212.5k 3 X 8DB Raises - I's and Y's half / full alternate arms3 kg - 3 X 84 kg - 3 X 8FAST walk home - 2km.... Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 22, 2013 Author Report Share Posted July 22, 2013 Yup, well, was in Wellywood for the first big shake...But made it back in one piece... sunday training with KEEPA trainer - first one in a month! superman sets - I,Y,W,V x5 with 15 sec restbench press smith machine 20k - 10, 12, 12, 12Lying shoulder press ( not sure what this machine is but bugger me it gets the chest AND shoulders well!) 20k x2x10BB curl, front raise combo 10 k x 3 x 10leg extension 8 plate 3 x 10reverse flyes on deck 4 plate x 4 x 10abs: 5 press ups, 6 scissors, 10 each obliques w 10k, 30 sec prone x 5 sets w 30 sec restfast walk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 22, 2013 Author Report Share Posted July 22, 2013 Ok, so that was yesterday... Now today -self trainingleg press with calf raise on hack 20kx10x5 setslunges 6kg DB each side x 10 x 5 setsstiff leg dead lift 30 k bb x 10 x 5 setsDB Shoulder press (8k) w DB Front raise(3k) x 10 x 5 setslat pull down combo, standard, front,standing press down 6 plate x 10 x 3; 7 plate x 8 x 3seated row - supported 6 plate x 10 x 5 sets Single arm bent over DB row 12.5 k x 10 x 5 sets. Fast walk home Quote Link to comment Share on other sites More sharing options...
Sandif Posted July 22, 2013 Author Report Share Posted July 22, 2013 Ok, so that was yesterday... Now today -self trainingleg press with calf raise on hack 20kx10x5 setslunges 6kg DB each side x 10 x 5 setsstiff leg dead lift 30 k bb x 10 x 5 setsDB Shoulder press (8k) w DB Front raise(3k) x 10 x 5 setslat pull down combo, standard, front,standing press down 6 plate x 10 x 3; 7 plate x 8 x 3seated row - supported 6 plate x 10 x 5 sets Single arm bent over DB row 12.5 k x 10 x 5 sets. Fast walk home Quote Link to comment Share on other sites More sharing options...
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