Wees and Poos

[HarryB]

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

+1 good work ethic miss!!

[becbec]

Never thought i'd say this, but my current idol at the moment is poosnwees! :-s

[bar-belle]

+1 good work ethic miss!!

Agree with Mr Harry B....that's a mean training session :salute:

[morattigirl]

+1 good work ethic miss!!

Agree with Mr Harry B....that's a mean training session :salute:

+3 8)

[teamfatboy]

+1 good work ethic miss!!

Agree with Mr Harry B....that's a mean training session :salute:

+3 8)

+4 :nod:

I'd agree with becbec, but her avatar...jeepers !

[becbec]

Agree with Mr Harry B....that's a mean training session :salute:

+3 8)

+4 :nod:

I'd agree with becbec, but her avatar...jeepers !

I thought boys liked tits and arse :cry:

[teamfatboy]

I'd agree with becbec, but her avatar...jeepers !

I thought boys liked tits and arse :cry:

All things in moderation, Becbec :grin:

But now PnW, a two-hour work-out, jeepers girl, are you TRYING to make us look weak :roll:

[Shutupandsquat]

Since when were you a mod? hahah

[poos_n_wees]

Thanks everyone!

+3 8)

+4 :nod:

I'd agree with becbec, but her avatar...jeepers !

I thought boys liked tits and arse :cry:

Aww Becs.. Your avatar is why I will never wear short denim shorts and ride a bike :pfft:

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.

Duly noted

Since when were you a mod? hahah

[Shutupandsquat]

+3 8)

+4 :nod:

I'd agree with becbec, but her avatar...jeepers !

I thought boys liked tits and arse :cry:

and when the girl rides...

[poos_n_wees]

FRIDAY 17/06

Training - Quads

Dynamic warmups - Thanks to all the stalking through workout journals, I've learnt heaps of new movements \:D/

Squats

20 x 10

40 x 10

50 x 10

60 x 8

70 x 6

80 x 5

90 x 3

90 x 2

95 x 1

100 x 2

Finally! Its been a while since I've hit triple digit squats. Felt really good, though I think I powered both up from pure fear I wouldn't be able to get up at the bottom.

BB lunges (ea leg)

30 x 10

40 x 10 x 2

Romanian DLs

40 x 10

60 x 10

80 x 10

Seated leg curls (plates)

4 x 12

5 x 12

6 x 6

5 x 6

Standing calf raises (lbs)

90 x 12

105 x 12

105 x 13

Seated calf raises

30 x 12

45 x 12

45 x 13

Cardio - Stationary bike HIIT; 12 x 20:40sec sprints

[Shutupandsquat]

Good job on them squats! Good to hear that you were hitting depth as well! Strong :clap:

[Monarchking]

good strength! and awsum use of colour

[drizzt]

Squats

20 x 10

40 x 10

50 x 10

60 x 8

70 x 6

80 x 5

90 x 3

90 x 2

95 x 1

100 x 2

:!: Woah, nice! :clap:

[startinfromscratch]

poosnweestastic!

[VampireChick]

Damn you a strong! Awesome stuff.

[bigdogbob]

shifting big weights there...awesome stuff

[bar-belle]

Dynamic warmups -

I'm a convert to dynamic warmups too :nod:

Squats

20 x 10

40 x 10

50 x 10

60 x 8

70 x 6

80 x 5

90 x 3

90 x 2

95 x 1

100 x 2

Impressive squattage there PNW :salute:

[teamfatboy]

FRIDAY 17/06

Squats

100 x 2

Finally! Its been a while since I've hit triple digit squats. Felt really good, though I think I powered both up from pure fear I wouldn't be able to get up at the bottom.

Nice work, PnW... esp that pair of huge squats, backed up by monster lunges. :clap:

And who amongst us hasn't powered up lest we never move at all :grin:

[Big john]

Dynamic warmups -

I'm a convert to dynamic warmups too :nod:

Squats

20 x 10

40 x 10

50 x 10

60 x 8

70 x 6

80 x 5

90 x 3

90 x 2

95 x 1

100 x 2

Impressive squattage there PNW :salute:

i was also thinking this.. :twisted:

thats some good volume right there T :clap: :clap:

[morattigirl]

Can I pass on "Tank" nickname to you now :wink: Seriously good stuff chick 8)

[steak]

"kudos" to your squattage

*liked* :clap:

[Viking Power]

100 x 2

Well done PNW 8) and a good volume workout too.... :clap:

[poos_n_wees]

THANK YOU EVERYONE!

poosnweestastic!

SATURDAY 18/06

Training - Off

Cardio - Volley training

SUNDAY 19/06

Training - Off

Cardio - Off

MONDAY 20/06

Training - Horizontal push/pull, bis

Dynamic stretches- Off. Got to the gym late so was in a rush.

Flat bench

20 x 10

30 x 10

40 x 8

50 x 6

55 x 6

60 x 2 x 3

Felt like I was pressing around 75-80%. I was waiting for this guy to finish his set on the bench next to mine so I could ask him to spot me for 65kg... But straight after, he took off to the mirror to start flexing LOL. So I abandoned the 65, and just watched him giving it his all instead.. Crackup.

BB rows

20 x 10

40 x 8

50 x 8

60 x 8

Mannn, forgot how awesome these feel.

Incline DB bench

17's x 8

22's x 8

22's x 5

17's x 6

DB row

22 x 8

26 x 10

29 x 10

Flat DB flyes

12's x 12

14's x 10

12's x 12

Ezibar curls

20 x 10

25 x 8 x 2

These were sooo hard cos my forearms were pumped and aching :shock:

Cardio - None

[poos_n_wees]

TUESDAY 22/06

Training - Off

Cardio - Off

WEDNESDAY 23/06

Training - Hammies

Deads

60 x 8

80 x 6

100 x 5

120 x 2

130 x 1

Front squats

20 x 10

40 x 8

50 x 8

60 x 8

70 x 3 x 2

Lying leg curls (lbs)

65 x 10 x 2

80 x 10

Standing leg curls (lbs)

18 x 10 x 3

Cardio - Netball game