Wees and Poos

[tinytraps]

Nothing wrong with a pair of kalo legs! Was the greatest complement Ive ever recieved As the above said potential there, the darkside could always use a few new members :twisted:

[Big john]

Nothing wrong with a pair of kalo legs! Was the greatest complement Ive ever recieved As the above said potential there, the darkside could always use a few new members :twisted:

Ever the active Recruiter bro! :grin:

[poos_n_wees]

ahh we are always wanting more :twisted:

got a good solid foundation there! :clap: time to add the bricks and motar

Thanks heaps! Haha hardout aye, if I was bigger I'd probably want to be smaller :pfft:

YUS!!! Another girls journal!! \:D/ And another one i'm in awe of! Chick you are seriously strong! Yep i'll also be frequenting here often :wink: :grin:

Thanks sis. I better get my shit into gear 'cos your lfits are surpassing mine and you're 20kgs lighter :oops:

\:D/

\:D/

Good power and loads of muscle to kick off! LOls at the kalo legs

Cheeeeeeeeers mate! :grin: I suppose kalo legs are better than a kalo stomach lol.

Strong :nod: any goals in mind? Youve got stacks of potential so rip into it :nod:

Thanks boss! Short term, I'm just trying to increase my lifts at the gym week by week, even if its just a little.

Long term (End of Nov :pray: ) hoping to hit:

Bench - 70

Deads - 140

Squat - 110

Nothing wrong with a pair of kalo legs! Was the greatest complement Ive ever recieved As the above said potential there, the darkside could always use a few new members :twisted:

Hahaha thanks mate, I've got a lot of admiration for those of you on the darkside

Its one thing to lift at the gym in training, but another to lift in front of a big group of people with judges scrutinizing your every move. One of these days I'll pick up my balls and actually compete. Its on my bucket list anyway!

[poos_n_wees]

Nothing wrong with a pair of kalo legs! Was the greatest complement Ive ever recieved As the above said potential there, the darkside could always use a few new members :twisted:

Ever the active Recruiter bro! :grin:

:pfft:

TUES 07/06

Training - Off

Cardio - Off

Diet - :shifty:

So now there's a diet. I'll start posting foods and macros next week when I get my macros sussed out and buy all the stuff I need.

However. I did do some social experimenting. Behold,

Being a big fan of KFC's tower burger, I had to try this one before they took it off the menu. It was filling.. But gross. I think it was the sauce that killed it. So disappointed. 3/10.

WEDS 08/06

Training - Off

Cardio - Netball training

Diet - Good

Was supposed to train hammies today, but just had no time. Could've gone early this morning, but I slept through my alarm and got into work late :doh:

[mike27]

that burger looks like a heart attack in the making

yuck!

[HarryB]

I wonder if you can get that burger with an egg and maybe a couple of strips of bacon!!!

[tinytraps]

that burger looks like a heart attack in the making

yuck!

Anabolism 101 :pfft:

[Viking Power]

awesome pictures and good luck with your journal take 3 8) and very good numbers :clap:

[Big john]

that burger looks like a heart attack in the making

yuck!

Anabolism 101 :pfft:

:pfft:

[startinfromscratch]

had my first double down this week - should be called the double let-down. wendys triple cheeseburger shits all over it.

[poos_n_wees]

Hahaha yuss.. Anabolic burgers to go with my anabolic beers.

awesome pictures and good luck with your journal take 3 8) and very good numbers :clap:

Cheers VP :grin:

had my first double down this week - should be called the double let-down. wendys triple cheeseburger shits all over it.

Word.

THURSDAY 09/06

Training - Off

Cardio - Volley

FRIDAY 10/06

Training

Flat bench

20 x 10

30 x 8

40 x 8

50 x 5

55 x 4

52.5 x 4

Seated row

60 x 10

70 x 10

80 x 8

Incline DB press

12's x 10

17.5's x 10

21's x 5

DB row

19 x 10

21 x 10

25 x 10

Flat DB flyes

9's x 12

12's x 12 x 2

Ezibar curls

20 x 10

25 x 8

25 x 10

Incline DB hammer curls

7's x 10

9's x 10

12's x 10

Cardio - None

There was a guy running flat out on the treadmill tonight with a gas mask on.. And I fully thought he was training for the fire service or AOS or something, so asked him bout it later when he got off. His reply, "Oh nah.. I just like to challenge myself sometimes ya know? Go running with less air in my lungs."

[Monarchking]

There was a guy running flat out on the treadmill tonight with a gas mask on.. And I fully thought he was training for the fire service or AOS or something, so asked him bout it later when he got off. His reply, "Oh nah.. I just like to challenge myself sometimes ya know? Go running with less air in my lungs."

lmao that would have been hilarious

[Big john]

Flat bench

20 x 10

30 x 8

40 x 8

50 x 5

55 x 4

52.5 x 4

auuuuuuuuuuu solid as benching! :nod: sorry bout it! :twisted:

[poos_n_wees]

Chur John

lmao that would have been hilarious

:crazy:

SATURDAY 11/06

Training - Off

Cardio - Netball game. We lost.

SUNDAY 12/06

Training - Crossfit stuff. Bagwork, pullups, 21 x 60kg squats in one min.

Cardio - 9 floors of stairs at work x 5

MONDAY 13/06

Training - Hammies

Deads

40 x 8

60 x 6

100 x 6

110 x 3

120 x 3

All I could do before my grip gave out. Frustrating as hell. I need to get some chalk :evil:

One of the older guys I respect at the gym came up and pointed out that there was too much slack in my arms before starting the lift.. Which leads to me sorta stiff-legging the weight up, an old bad habit of mine when I lose focus :doh: Apparently they should be stiff right from the start. Gotta try this next time.

Flat bench

20 x 10

30 x 8

50 x 5 x 3

Wasn't supposed to do bench, but a idiot and her personal trainer were using 2 squat racks and a power rack to do their circuit at peak time. Draping all their crap all over the equipment. GRRRRRRRRRRRRRRR

Front squats

20 x 10

40 x 8

50 x 8

60 x 8

Lying leg curls

65 x 10 x 2

80 x 10

Standing single leg curls

12 x 10

18 x 10

24 x 10

Hack calf raises

40 x 10

50 x 10 x 2

Cardio - None

[Big john]

Deads

40 x 8

60 x 6

100 x 6

110 x 3

120 x 3

All I could do before my grip gave out. Frustrating as hell. I need to get some chalk :evil:

One of the older guys I respect at the gym came up and pointed out that there was too much slack in my arms before starting the lift.. Which leads to me sorta stiff-legging the weight up, an old bad habit of mine when I lose focus :doh: Apparently they should be stiff right from the start. Gotta try this next time.

1st off...tu meke pulls 120x3 is good money! :twisted:

2ndly you were doing a more classic BBerish deadlift jerky arm pull from the floor. which could lead to a possible bicep tear if not careful, what i would suggest is "pre tensing" the bar making the biceps load 10-15 kilos before the start of the lift. one who does it quite effectivly is andy bolton

just my 2c

keep up the mean lifts :clap:

[poos_n_wees]

2ndly you were doing a more classic BBerish deadlift jerky arm pull from the floor. which could lead to a possible bicep tear if not careful, what i would suggest is "pre tensing" the bar making the biceps load 10-15 kilos before the start of the lift.

Cheers mate! Video helps :nod: Will give it a go next time.

[Shutupandsquat]

You're a pretty strong chick, aren't ya?

You don't necessarily have to have straight legs. You can drop your ass and that would enable you to lose leg drive. I'd probably advise that because women tend to get quite bad lower back problems when they're older (or so I've seen). Just try different variations and see what works best.

[crazyfacials]

gj poos, we almost deadlift the same amount of weight :pfft:

[Monarchking]

Solid Deadlift

Here is a good video serries I posted in my log that helped me reevaluate my technique with the lift. check it out. But I hear ya on the locking the knees out to early

if you notice Mr Bolton's legs are still bent when the bar is almost half way up his thigh. keeping those big arse hams n glutes activated through out the movment.

that video series might help you. infact i needa watch it again. :grin:

[poos_n_wees]

You're a pretty strong chick, aren't ya?

You don't necessarily have to have straight legs. You can drop your ass and that would enable you to lose leg drive. I'd probably advise that because women tend to get quite bad lower back problems when they're older (or so I've seen). Just try different variations and see what works best.

Thanks bro :grin:

Yup definitely in trial and error mode to see what feels best. And umm... Are you hinting that I'm nearing the age of impending back problems?

gj poos, we almost deadlift the same amount of weight :pfft:

Negatory, got a long way to catch up to you!

Solid Deadlift

Here is a good video serries I posted in my log that helped me reevaluate my technique with the lift. check it out. But I hear ya on the locking the knees out to early

if you notice Mr Bolton's legs are still bent when the bar is almost half way up his thigh. keeping those big arse hams n glutes activated through out the movment.

that video series might help you. infact i needa watch it again. :grin:

Gold! Cheers brother, will make for good watching tonight 8)

[Old Bull]

Good to see your log back and running PnW and strength picking back quickly too.

Technique will come back as your strength gains.

A log I always like to follow.

[poos_n_wees]

Good to see your log back and running PnW and strength picking back quickly too.

Technique will come back as your strength gains.

A log I always like to follow.

Thanks OB :grin:

Always appreciate your insight and advice. Some tips you gave me on one of my previous logs gave me my deadlift PR 8)

TUESDAY 14/06

Training - Verticals

Standing bb OHP

20 x 8

25 x 6

30 x 5

35 x 5

35 x 4

30 x 2

CG pulldowns (lbs)

90 x 10

105 x 10

120 x 13

Seated machine press (lbs)

40 x 10

50 x 10

60 x 5

40 x 3

20 x 5

Pullups

8

6

5

4

Superset: Db lat raises / Plate front raises

5's x 12 / 10kg x 12

7's x 12 / 10kgs x 12 (x2)

Face pulls (lbs)

40 x 12

50 x 12

60 x 12

Superset: Ezibar skullcrushers / Ezibar CG bench

15 x 12 / 15 x 12

20 x 12 / 20 x 12

22.5 x 12 / 22.5 x 12

Tri pushdowns

30 x 12

40 x 5

30 x 7

30 x 12

CARDIO - 20mins incline walk; treadmill

Arms and shoulders were puuuuumped haha. A really loooong workout today, this took a little over 2 hours :shock:

[Big john]

good sesh to put in the bank :clap:

[Shutupandsquat]

LOL no. I'm not hinting you're nearing any age. A lot of girls I go to school with have back problems. Not sure if it's a lifestyle thing or what, but just be careful with things like this.

[runveerun]

Mean weights being liftered here PNW! You is strong KUTGW! :clap: