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Time to be Unfat.

poos_n_wees

By poos_n_wees
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poos_n_wees Veteran member

poos_n_wees

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Thursday 30/7

Cardio - 45mins SS walking

Friday 31/7

Cardio - Indoor bball

Saturday 1/8

Cardio - Netball game

Sunday 2/8

Strongwoman training.

Log lift - 40kgs x3,3

Form sucketh. Not too coordinated with these in terms of using leg drive and momentum. Sticking point is getting it from my shoulders to above my head.

Farmers walk (50m?) - 20kgs x2

Failed at the 40kg walk to start with, my grip just wouldn't stick :doh:

Tyre flips - Can't remember how much it weighed? I think it was round the 120-130kg mark.. Managed to do OK in this though. Attempted to flip the men's tyre (170kgs from memory?) and could barely get it off the ground :pfft:

Car pull - Easily the most fun! Gotta remember to keep low to the ground and utilise the lower body.

Stone lift - 80kg x1.

Failed on the 1st and 3rd attempt. Stone was jagged and I was already gonskis by this point. I seem to be OK at lifting the stone and getting it onto my knees, but then its a fricken mish to get it up from that point :evil:

Overall it was mean! The lifts made me feel like a weak, wussy little girl LOL. But it is definitely something I'd love to have a crack at competition-wise :nod: Frick, I've never been all scratched up/bruised and sore at the same time :? Lots of things to work on, especially with grip and overhead press.

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poos_n_wees Veteran member

poos_n_wees

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Aww bless. Once I start hitting some decent numbers maybe! :grin:

Monday 3/8

Cardio - 400m:200m x10 (40mins :shock: )

Way longer than it used to take me! Lots of room for improvement.

Tuesday 4/8

Cardio - Netball training. Rotovegas tournament in 3 weeks! Can't wait.

My inner forearms and traps are still sore from the weekend! I was amazed at how wasted I was on the Monday. Sore in places I've never been sore before :shock:

A few threads from the forum have given me some ideas on how to increase grip strength, so I'll try that over the next few weeks. Right ankle is progressively getting better even though it still looks like a kankle sadcry.gif. I'm able to run in a straight line without pain now, its just jumping movements and when I pivot or change direction suddenly, when it flares up again. I've just been strapping it up until I can't feel it unsure.gif

I tentatively tried BB squatting the other day and couldn't even reach parallel without pain, so I might give it another go today and see how we go :pray:

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poos_n_wees Veteran member

poos_n_wees

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Wednesday 5/8

Front squats

warmup 20x8

40x8

50x8

60x7,5,5

Ankle held up better with fronts than with backs for some reason. Just glad I'm able to do some form of squats again. Happy happy joy joy.

Romanians

warmup 20x10

40x10

50x10

60x10

Used the hook grip. It hurt.

Leg press

120x10

160x10,10

Seated leg curls (plates)

4x10

5x10,10

Seated calf raises

20x10,10,10

Standing calf raises (lbs)

120x10,10,10

Definitely couldn't go heavy with either of these calf exercises. Feels weird when you have full range of motion on one side, and almost nothing on the other :pfft: Maybe now my left calf will now catch up to my right :doh:

Cardio - Track intervals 800m:400m x4, 27mins (AM), 30mins Xtrainer (PM)

Honest to who, while running at the track, this guy rode in on his bike and sat next to my bag on the bleachers (which had my car keys, wallet and cellphone inside!) I fully watched the bag the whole way round just in case he did a runner with it, amping up, getting ready to chase him down if he did. But the dude ended up cheering me on with every lap! LOL. Lmaoo @ new friend.

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poos_n_wees Veteran member

poos_n_wees

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Thanks TFB! :D

Thursday 6/8

Cardio - Track intervals 400m:200m x10, 30mins (AM), bball game (PM)

Have cut 10mins off track time since Monday wooooooooot.

Also worked the whole day helping a mate's furniture moving crew, which was a workout in itself :o Then they go train during their lunchbreak at their boss's homegym :shock: So did a bit of bench and triceps there. Waaaaasted.

In other news, NZ all-girl group REQUEST took out the Varsity section at the World hiphop champs! \:D/

Friggen awesome.

HIP HOP INTERNATIONAL 2009 FINALS RESULTS

JUNIOR DIVISION:

1. LIL PHUNK BOYZ (United States): 7.79

2. MONSOON! (Japan): 7.67

3. FRESHH (Canada): 7.50

4. DE JA VU (New Zealand): 7.48

5. KANI KREW (New Zealand): 7.25

6. RNG (United States): 6.88

VARSITY DIVISION:

1. REQUEST (New Zealand): 8.57

2. IRRATIK (Canada): 8.57

3. KANA BOON!: (Japan): 8.06

4. FUNK BEYOND CONTROL (United States): 7.90

5. UNDERCOVER (France): 7.78

6. DZIAH 2.0 (New Zealand): 7.76

7. MYZTIKAL (United Kingdom): 7.20

8. HURRICANES (Italy): 7.14

9. LEGIT STATUS (Philippines): 7.12

10. NEUTRAL ZONE VARSITY (Mexico): 7.06

11. PHYZIKAL GRAFFI-T (United States) 7.04

12. LAS 8 SUPERNENAS (Spain): 6.80

ADULT DIVISION:

1. R.A.F. CREW (France): 8.57

2. NEUTRAL ZONE ADULTS (Mexico): 8.47

3. JOYCE & THE BOYS (Singapore): 8.45

4. PHILIPPINE ALLSTARS (Philippines): 8.35

5. PHYSICAL FUNK (Germany): 8.31

6. ROCK 8 COLLABO (Canada): 8.30

7. POREOTICS (United States): 8.29

8. SWEET & SOUR (New Zealand): 8.12

9. SOREAL CRU (United States): 8.07

10. TMC (New Zealand): 7.66

11. KABA MODERN (United States): 7.42

12. BLACK SOUL COMPANY (Mexico): 7.30

13. STREET4ONE (The Netherlands): 6.72

http://dancelounge.com.au/2009/world-hi ... mpionship/

The NZ crews did well considering the number of teams that entered this year! Definitely surprised that France won the top spot.. their routine was.. interesting :-s

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poos_n_wees Veteran member

poos_n_wees

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Friday 7/8

Push press

20x8

30x8

35x5

40x5

40x4

30x6

Gah. I tried powercleaning these up, but my coordination was severly LACKING. Gonna ask Sportsgirl to teach me these in the weekend :pray:

Lat pulldowns (lbs)

80x10

95x10,10

Seated DB press

17's x10,10

19's x10

Chins

10,9,8

A1. Ezibar skullcrushers

15x12,12,12

A2. Ezibar CGBP

15x12,12,12

Decline crunches w/various weights.. 4x20

Swissball ab junk.. 3x30

Cardio - Bike intervals 30s:60s x10

It's been ages since I've been on the bike for cardio! They've got new bikes at the gym.. I miss the crusty old ones :( For the specific time intervals, I have to manually change the settings once I'm cycling, and these flashy new bikes take a while to kick into mode dry.gif

I'm now starting to clean up the diet.. no more smoked fish pies for breakfast (even though I justify it by walking to and from the bakery to get it :oops: ) So will start posting up meals next week when I remember my password for fitday.com :doh:

Kevin Levrone's following me on Twitter! He's also following about 950 other people.. but thats irrelevant. I think he likes me. LOL.

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poos_n_wees Veteran member

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:grin:

Saturday 8/8

Cardio - Netball game

Sunday 9/8

Power shrugs/power cleans/front squats - using the the bar mostly.

Thanks to Matt & Di, I'm finally getting to learn the proper power clean technique. It sucks at the moment, but I'm gonna keep practising the power shrugs.. which looks to be my weakest point of the movement.

Also did some random vertical push/pull stuff and biceps. Trained at Les Mills in town today.. I always feel disorientated training at different gyms! Plus the weights here felt lighter than usual for some reason :shifty:

Went to check out the Powerlifting nationals today too. Caught the bench part of it with the big boys, was a good watch :nod:

Monday 10/8

Flat bench

warmups 20x10

40x8

50x8

55x6

60x3,2

Finally.. these are feeling good again.

Front squats

warmups 20x10

40x8

50x8

60x6

70x4

Power shrugs

20x5,5,5

30x5,5

Push press

warmups 20x10

30x5,5,5

Shoulders goneskis.

DB row

22x8

25x8,8

Hammer curls

15x10

25x10,10

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poos_n_wees Veteran member

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TFB: Thanks! Your front squat numbers motivated me to increase the weight on mine actually ;)

Front squats

warmups 20x10

40x8

50x8

60x6

70x4

nice one PnW!! i recently discovered these, one of my fave current exes. how deep do you take them?

Ta! This vid was from a while back, but its pretty much how I do them now. Btw, turn the volume down a bit.. bro started hitting the speed ball in the background part way through the vid :doh:

Chillicat: Thank you! They weren't with the DBs though (I wish LOL).. it was with this thing, whatever its called:

olympic_tricep_bar_b.jpg

Rose: It WAS cool. Only managed to catch the big boys benching on the Sunday, but even then.. motivating stuff. Bring on the Bledisbro! ;)

BG: LOL. Whats even sadder is that my lifts are round about the same.. 2 friggen years later :doh: Excuse me while I go look for your journal...

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poos_n_wees Veteran member

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I don't know how you can do your front-squats that way (straight arms) - I'll have to try harder. I do them arms-crossed (right hand on left delt etc), helps keep the delts forward for a little tiny shelf to rest the weight on :oops:

True? I don't think it really matters in the end. When I do it the cross-arm way, it makes me unco and I end up leaning forward too much :doh:

Pffft you're weights have gone up and your body composition will be waaaaaaaaaay different....bigger muscles woot... still no journal from me, no new PBs from me or anything to write home about, rather read what you fellas are doing :grin:

Woooooooooooot lol. And LIAR!! @ no new PBs. I'll just have to keep hassling you about it on FB then :grin:

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teamfatboy Veteran member

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I don't know how you can do your front-squats that way (straight arms) - I'll have to try harder. I do them arms-crossed (right hand on left delt etc), helps keep the delts forward for a little tiny shelf to rest the weight on :oops:

True? I don't think it really matters in the end. When I do it the cross-arm way, it makes me unco and I end up leaning forward too much :doh:

I'll give your go a spin on Friday leg day... maybe it'd help me stay more upright! :nod: :)

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runveerun Veteran member

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I don't know how you can do your front-squats that way (straight arms) - I'll have to try harder. I do them arms-crossed (right hand on left delt etc), helps keep the delts forward for a little tiny shelf to rest the weight on :oops:

True? I don't think it really matters in the end. When I do it the cross-arm way, it makes me unco and I end up leaning forward too much :doh:

I'll give your go a spin on Friday leg day... maybe it'd help me stay more upright! :nod: :)

I do them straight armed too, criss cross just seems to confuse me somehow. You have to push your elbows up as high as you can though.

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