Time to be Unfat.

[poos_n_wees]

Monday 12/5 - heavy hammies; light quads

TRAINING

dynamic warmups

Romanian DLs

warmups 20x8, 60x3, 90x3, 100x5

105x5

110x5

112.5x5 (up 2.5kgs) PB!

The heavier I go on these, the less I feel my hammies (its more of a full body pain ) I'll try get some video of this next time for critique.

One-legged lying leg curls (lbs)

40x10

45x10x2

One-legged leg press (high foot placement)

80x10x2

90x10

Seated calf raises

45x12x3

Standing calf raises (lbs)

255x12

CARDIO: 30mins intervals; crosstrainer

DIET:

Cals - 1817

P - 161g

C - 153g

F - 56g

M1: 1/2c oats, 1 scoop PP

M2: 185g tuna w/soya oil, 4 rice cakes, 1 hot choc

M3: 1/2 Nutralife double choc protein bar, can sugarfree V

M4: 100g beef, 110g pumpkin, veges, 10ml sweet chilli sauce

M5: 185g lite tuna, 4 rice cakes, bottle sugarfree V

M6: 120g beef, veges

M7: 1 choc&fruit digestive biccie, 20g PB, 1 hot choc

I lubz the sugarfree V

Hadn't trained or cardioed for 3 days. It was great ... The left leg first thing is working well on the unilateral stuff, it actually feels stronger now during the lifts \:D/

I also find I'm craving sweets alot now.. so I'll prolly try and fit in a couple of treats into my macros every now and then to curb it.

[biggurl27]

hehe your one legged leg press is the same as me for both legs today, well done :pfft:

Romanians are looking snazzy, you are strong as hell girl! \:D/

[poos_n_wees]

Thanks gal.. thats high praise coming from you! :grin:

Thursday 13/5 - Verticals

TRAINING

dynamic warmups

Seated BB Press

warmups 20x6, 30x3, 35x3

40x5

40x4x2

Pullups

BWx5x4

BWx2

Seated machine press (plates)

5x10

6x9

6x4 + 3x6

Lat pulldowns (lbs)

warmups 65x10

95x6 + 80x4

95x10x2

Facepulls (lbs)

50x15x2

45x15

A1. Ezibar skullcrushers

20x10x2

20x8

A2. Ezibar CGBP

20x10x3

Tri pushdowns (plates)

4x12

4x12

4.5x12

CARDIO: HIIT, 20s:40s x15; bike

This is EXTREMELY uncomfortable when you have fecking DOMS in your ass and hammies

DIET:

Cals - 1806

P - 159g

C - 135g

F - 64g

M1: 1/2c oats, 3/4 scoop PP

M2: 185g tuna w/soya oil, 4 ricecakes, 1 hot choc

M3: 1/2 double choc protein bar

M4: 130g salmon, 50g pumpkin, veges

M5: 185g lite tuna, 4 ricecakes

M6: 100g beef, veges, 1 hot choc

M7: 30g PB

New tub of protein powder arrived today! RNC's Devine Butterscotch Toffee Royale...

DamnitttTTTTTT. I'm having real trouble finding work tops that fit me.. They either fit at the shoulders and back, but flap around like a tent around my stomach and waist.. or fit at the waist and are too tight around the shoulders

So I'm stuck shopping in the humungoid sizes.. dumb stupid clothes shopping

[teamfatboy]

CARDIO: HIIT, 20s:40s x15; bike

This is EXTREMELY uncomfortable when you have fecking DOMS in your ass and hammies

Know that feeling...man o man do I know that feeling. Hurts to be in the saddle, hurts to be out of the saddle and over the handlebars....but did it stop you? Noooooo :clap:

DamnitttTTTTTT. I'm having real trouble finding work tops that fit me.. They either fit at the shoulders and back, but flap around like a tent around my stomach and waist.. or fit at the waist and are too tight around the shoulders

So I'm stuck shopping in the humungoid sizes.. dumb stupid clothes shopping

I think I know what caused it - great workouts like that one :jive:

So, watcha gonna do? Stop training? Didn't think so

[biggurl27]

Aye Poos what you got in your ass?? :shock: :pfft:

Yeah I have the same trouble with clothes. Same with pants, legs fit then bum/waist massive. Can't wear shirts as waist too big if Shoulders/back fit. Best tip Poos, buy stretchy clothing :wink:

[poos_n_wees]

Ahhh, the voice of reason... Thanks TFB :grin:

Aye Poos what you got in your ass?? :shock: :pfft:

Yeah I have the same trouble with clothes. Same with pants, legs fit then bum/waist massive. Can't wear shirts as waist too big if Shoulders/back fit. Best tip Poos, buy stretchy clothing

Ai yai yaiii.

Yeah.. it looks like I gotta resort to the stretchy stuff, but there are some really nice girly tops I loooved but look so wrong on a muscular frame (uhh, not that I'm overly muscular or anything .. it just looked wrong). And YESSS, I totally have the same problem with pants too!!

[poos_n_wees]

Wednesday 14/5

TRAINING - Off

CARDIO - Off

DIET - On... sorta. Bit low on the cals and protein.

Cals - 1650

P - 147g

C - 70g

F - 87g

Just not that hungry today...

M1: 1/2c oats, 1 scoop PP

M2: 185g tuna w/soya oil, 2 whole eggs, 1 hot choc

M3: 100g beef, veges

M4: 185g tuna w/soya oil, 2 whole eggs

M5: 1 hot choc, 20g PB

[jono]

not hungry? :naughty: :grin:

[poos_n_wees]

Hey Jono! You disappeared off the radar for a while

Good to see you back and posting :nod: ...even if it is to tell me off lol.

[poos_n_wees]

Thursday 15/5 - heavy quads; light hammies

TRAINING

dynamic warmups

Front squats

warmup 20x6, 40x3, 50x3

60x5

70x5

75x5

Stationary BB lunges

40x10

45x10x2

Lying leg curls (lbs)

95x10x3

Hyperextensions

BWx10

BW + 5kgs x10

Standing calf raises (lbs)

255x12

270x12x2 (up 15lbs)

CARDIO - Off. Didn't feel like doing any today.

DIET - On

Cals - 1831

P - 187g

C - 141g

F - 56g

M1: 1/2c oats, 1 scoop PP

M2: 160g smoked chicken, 4 rice cakes, 1 hot choc

M3: 1 scoop PP

M4: 110g trim pork, 130g pumpkin, veges

M5: 185g lite tuna, 4 rice cakes, 1 hot choc

M6: 100g trim pork, veges

M7: 1 scoop PP, 25g PB

I only got 2 hours (if that!) of sleep last night so am feeling a little run down today. But managed to maintain strength (compared to my last quads session), so allZ good in the hood.

Diet's going well.. feeling and looking alot leaner now that I'm over the bloat issues. I'm craving the Cook Island donuts they sell at the Otara Fleamarkets on Saturday mornings ($5 for 12!)... they are sooooo gooooood with a hot cup of coffee . Oh and peanut M&Ms. My sister was eating them last night and I was there sniffing the packet they were in Gawd, how sad is that

Annnndd I have three whole days off both my jobs (wot wooot) and my best friend's coming up from Welly this weekend! Sooo excited.

[Kiwi]

You have a great time with your friends and hope you catch up on your sleep (or are you going to lose some more over the weekend with your social life!).

What choc drink are you having? Is that a Jarrah?

[Small]

I'm craving the Cook Island donuts they sell at the Otara Fleamarkets on Saturday mornings ($5 for 12!)... they are sooooo gooooood with a hot cup of coffee . Oh and peanut M&Ms. My sister was eating them last night and I was there sniffing the packet they were in

o.mi.gosh.

seriously... {could we be more the same}

i fixated on them lastyear.for 12weeks b4comp. and they were the FIRST thing i had on the day of my comp-my first treat, my first cheat...

.....having said that i was limited to 20

....and i remeber sitting in the car on the way to nite show holding an empty yellow bag. an empty BIG yellow bag :pfft:

but ul certainly hate me for this:

http://www.m-ms.com/us/about/products/peanutbutter/

u havent lived till uve tasted these..

omylordy!!!

[biggurl27]

2 hours sleep, wassup with that?

I came home to cat piss on my stove top haha seriously! :shock:

I am bloated today, but I had some read meat, how did you get over yours - more fluids eh?

[jono]

:grin:

Keep up all the hard work :grin:

also watch out for me :twisted: :grin: :grin:

[poos_n_wees]

Kiwi: Thanks! ...umm whats a "social life" ? lol. And yup, the hot chocs are those Jarrah Chocolatte sachets (Fudge or Frothy) Sooo yum.

Small: I noes! Its uncanny how we love the same junkfood And Hellz YES peanut M&Ms are the bomb?!! They're like crack. Annnd they're completely banned when I'm dieting 'cos I can't have a small amount. I have to see the bottom of the packet (or 3) before I'm satisfied

but ul certainly hate me for this:

http://www.m-ms.com/us/about/products/peanutbutter/

Gaaahhdaaaamnnnn... have you tried those peanut butter M&Ms already??

Biggurl: Umm.. lost sleep the other night 'cos my sisters and I decided we would get out 4 Overnight DVDs from the Vid Store and watch them all before we went to sleep

I came home to cat piss on my stove top haha seriously! :shock:

OMG what an attention seeker! Feed him the Budget brand catfood til he learns his lesson

With the bloating, yep.. more fluids + swearing at the mirror seemed to do the trick :nod:

Jono: Thanks bro! :grin:

[poos_n_wees]

Friday 16/5 - Horizontals

TRAINING

dynamic warmups

Flat bench

warmups 20x8, 40x3, 50x3

55x5

55x5

60x2

Bit of a victory there, as that was the first time I've attempted 60kgs with no spotter

BB rows (OH)

warmups 20x8, 40x4, 50x5

60x7

65x5x2

Incline DB press

19'sx10

22'sx9

22'sx7

22'sx4

DB row

24'sx10

27'sx10x3

Ezibar curls

15x10x2

15x9

Alternative DB curls

12'sx10x2

14'sx10 (up 2kgs)

CARDIO: 20mins SS; treadmill

DIET: On

Cals - 1812

P - 167g

C - 129g

F - 66g

M1: 1/2c oats, 1 scoop PP

M2: 185g tuna w/soya oil, 4 ricecakes, 1 hot choc

M3: 1 scoop PP

M4: 195g salmon, 100g pumpkin, veges

M5: 185g lite tuna, 4 ricecakes, 1 hot choc

M6: 100g beef, veges

M7: 30g PB

[Luigi]

your pretty damn strong for a chick :clap: how long you been training and what weight are you at the moment ?

[poos_n_wees]

Cheers dude :grin:

Umm... been training for 2 years now methinks? And I'm 71kgs

[poos_n_wees]

Saturday 17/5

TRAINING - Off

CARDIO - Off

DIET - Oooooofffffffffffffffff

M1: Donuts

M2: Icecream, Peanut M&Ms

M3-7: Alcohollllllll, pizza, hot chips

Ummm.. road trip to the Mount with the girls for a boozy weekend. Copious amounts of alcohol and junkfood were had. Total (T-O-T-A-L) write off in terms of dieting and training.

Random fliccs..

The bach!

Uhhh.. teh creatineZ.

Beeeeeeeeeaaaaaaaaaacchhhhhhhhh... Yussssssssss.

[poos_n_wees]

Sunday 18/5 - Heavy quads; light hammies

...When I realise that the NZBB Challenge pics are due today. Cue: Panic.

TRAINING

dynamic warmups

Front squats

warmups 20x6, 40x3, 50x3, 60x5

70x5x2

77.5x5 (up 2.5kgs) PB!

Hellz YEA.

BB Stationary lunges

45x10

47.5x10

50x10 (up 2.5kgs) PB!

:grin:

One-legged lying leg curls (lbs)

40x10

50x10x2 (up 5lbs) PB!

:grin:

Seated calf raises

45x12x3

Standing calf raises (lbs)

270x12x3

CARDIO: 20mins intervals; crosstrainer

DIET - Off. Remembered that its just the "before" pics... So bugger the diet for one more day lol.

M1-M7: Shit food.

I just realised now.. looking at my past journal entries that I was supposed to do a heavy hammies; light quads session :doh: But I think the extra cals and alcohol made me stronger today \:D/

[Kiwi]

awesome workout - that must compensate for the weekend - maybe you should have more of them... :pfft:

[biggurl27]

Well done on the new PBs Poos! Yeah think the extra cals might have helped considerably :nod:

[poos_n_wees]

Thanks ladies. Alcohol for teh winz!!1!

Monday was a bit of shambles. Felt blehhh so rang up sick to work and ended up watching episodes of The Office all day with my boyfriend (who I also convinced to ring up sick to work woohoo!). It was great. No training and diet was off.. just a stink day all round for the goals lol.

[biggurl27]

Yay gotta love those days!

[poos_n_wees]

Back on the wagon

Tuesday 20/5 - verticals

TRAINING

dynamic warmups

Seated BB press

warmups 20x6, 30x3, 50x3

40x5x2

42.5x5 (up 2.5kgs) PB!

STOKED. Freaking STOKED. I've been stuck on 40kgs for like FOREVER, so to move up a little, is awesome.

Pullups

BWx5x3

Seated machine press (plates)

5x10

6x10

6.5x6 (up 0.5 uhh plates?)

6.5x5

Stronger this week!

Lat pulldowns (lbs)

95x10

100x10x2

A1. DB Lat raises

5'sx12

6'sx12

A2. Front raises

10kg plate x10x2

Face pulls (lbs)

45x12x3

Used a different machine to the one I usually use.. this one felt heavier lol.

B1. Skullcrushers

10x12

15x12x2

B2. CGBP

10x12

15x12x2

Was stronger last week

CARDIO: 20mins SS walk home from gym

I remember Tony Ligaliga saying one time to clench your glutes with every step you take while walking... I'm sure to the ppl driving past I looked like some constipated tard. But my glutes are sore so who cares!

DIET:

Cals - 1849

P - 178g

C - 150g

F - 55g

M1: 1/2c oats, 1 scoop PP

M2: 185g tuna w/soya oil, 4 rice cakes, 1 hot choc

M3: 100g beef, 250g veges

M4: 185g lite tuna, 3 rice cakes, 1 hot choc

M5: 1 scoop PP, 35g Nutrigrain cereal :grin:

M6: 100g beef, 280g veges

M7: 25g PB, 1 hot choc