Time to be Unfat.

[Small]

Looking to compete in the NZFBB Comp on August 18th

:grin: :grin: :grin:

go poos!!!

[poos_n_wees]

Aren't you doing it too small? Go us!

thurs 22/3

warmups

OHP - strict

warmup 20x10

30x6

30x5

35x5

35x5

35x4

Lat pulldown - Vgrip (lbs)

warmup 50x10

95x6

125x6

125x6

125x4

Seated db press

warmup 6x10

17x8

19x8

19x6

Assisted pullups

8

5

8

5

Face pulls (lbs)

30x12

50x12

55x10

A1. BB front raise

5x8

5x8

A2. Lat raises

3x8

3x8

Dips

8

6

B1. Skulls - EZbar

10x12

20x10

B2. CG press

10x12

20x10

Some ab fluff

Cardio: None again

Diet:

Cals - 2354

Protein - 177g

Carbs - 225g

Fat - 80g

:shock: Just realised that the pics for the nzbb contest are to be posted soon

EDIT: Added in diet stufffffs

[deegee]

going well, apart from the diet ! second set of pics not too far away , might have to change the diet !

[Small]

hehe o that dancing banana guy funi funi..NEWAY um nah im doin the earlier comp on 30th June-my trainer thinks il b ready :shifty:!!!

and then (wer both hopeful) another one later, later on in the year-depending how i go.

but icecream And danish comon poos!hahaha.. u & comp diet will be a match made in heaven but seriously i have to start mine in 2 weeks gahh...

[poos_n_wees]

im doin the earlier comp on 30th June-my trainer thinks il b ready !!!

and then (wer both hopeful) another one later, later on in the year-depending how i go.

Sweet! You must be so excited! Of course you'll be ready :grin: Where's it gonna be held?

going well, apart from the diet ! second set of pics not too far away , might have to change the diet !

LOL yeah, the diet is dying But nevermind, the training's going well :grin: Thanks to the extra food...

Sun 25/3

warmups

Deads

warmup 60x8

80x6

90x6

100x6

120x3

Could've done more but an idiot came and stood in front of me to do some bi curls and I lost my mojo

Unilat lying leg curls (lbs)

30x10

40x10

40x10

BB static lunges

40x10

50x10

50x10

Calves.

Cardio: None again. I'm not sure why I post this cardio bit in here

Diet:

Cals - 1972

Protein - 176g

Carbs - 200g

Fat - 51g

*That doesn't include a lil bit of cottage cheese/salmon I just had but didn't weigh...

I am officially about 22 weeks out from my comp. I'm looking to start cleaning up the diet at around 20 weeks out. I want to do this slowly

[poos_n_wees]

Tues 27/3

warmups

Did verticals today and only realised that I was supposed to do horizontals when I got home

OHP - strict

warmup 20x10

30x8

35x6

35x6

35x6

Pullups - UH

6

6

4

4

Lat pulldowns (lbs)

105x8

105x8

105x8

105x7

Shoulder press machine

40x8

50x8

50x6

60x4

A1. BB Front raise

10x13

10x13

A2. Lat raises

10x3

10x4

Unilat preacher curls (lbs)

10x15

10x21

Was supposed to do another exercise but was too wasted

No cardio as usual.

Diet: Not tallied but meals were down.

Will post up updated progress pics soon! :shifty:

[poos_n_wees]

Thurs 29/3

Drove to the gym, felt tired, drove halfway back home, felt guilty, drove back to the gym. Lovely.

Leg extensions (lbs)

60x15

90x15

100x15

Squats

warmup 50x8

60x6

70x6

80x6

90x3

Hack squats

40x10

80x8

80x6

Durr moment, but have just realised today that I train using 20.4kg plates (45lbs). Eh, I'll just count them as 20's.

Lying leg curls (lbs)

66x10

78x10

90x10

And calves.

Cardio: none.

Diet: Not yet tabulated.

[Small]

good stuff that u actualy got to the gym! ive been so sick but was tryin to train thru it (silly) n so finaly had day off gym yesterday, and then not at skool today yuss :grin: ..never liked double maths anyway , so am fiinaly coming right now.but still dnt think il be allowed to train 2nite.

Sweet! You must be so excited! Of course you'll be ready Where's it gonna be held?

oh thanks-meeting with nutritionist next sat-for ma 12week diet..make or break time i gues. Um pass?-in auckland somewhere haha..

[Pseudonym]

Drove to the gym, felt tired, drove halfway back home, felt guilty, drove back to the gym. Lovely.

Hahah! Now that's committment! :grin:

[poos_n_wees]

oh thanks-meeting with nutritionist next sat-for ma 12week diet..make or break time i gues. Um pass?-in auckland somewhere haha..

Hey small, hope you're feeling better :grin: How did the meeting go?

Sat 31/3 & Sun 1/4

Went to the gym and did some fluff exercises. Didn't record.

Mon 2/4

warmups

Lying leg curls

33x10

36x10

39x10

Deads

warmup 60x8

90x6

100x6

110x6

120x3

120x2

Standing leg curls (lbs)

21x10

27x10

33x10

BB Bulgarians

20x10

20x10

Unilat leg extensions (lbs)

45x10

60x10

And calves.

[poos_n_wees]

Tues 3/4

warmups

Seated BB press

warmups 20x12

10x30

8x35

6x40 PB!

6x40

Really surprised myself with these

Pullups - OH

4

4

4

4

Seated DB Press

8x15

8x19

4x20

Lat pulldowns - OH (lbs)

10x105

10x105

8x120

Face pulls (lbs)

45x12

60x12

EZbar bi curls

10x12

15x10

15x10

Cable rope curls (lbs)

70x8

60x8

60x8

DB concentration curls

10x6

10x5 lol

Mean bicep pumpz!!11!!

Was a great training.. woke up this morning with DOMs in my rear delts!

Diet: going OK -- haven't been counting lately 'cos my comp at home's been playing up. But weight/measurements have been constant

[ohjoshua]

good job on pressing 40kg*6*2 PB

but, a question.... do you think you could have done more on the first set of 40kg if you tried?

Just wondering...

I know you dont believe on training to failure, but was wondering how close it was since it was a PB?

your doing real well on your lifts lately! keep doing what your doing.

[poos_n_wees]

Hey thanks Josh

Yeah I was shooting for 8 with the 40 - but could only do 6 (well, 6.75 actually... :pfft:) But knowing now that I can do it, I'll prolly start the sets a little heavier next time and try increase a bit more (like 45 :pray:) for my last set

[poos_n_wees]

Thurs 5/4

dynamic stretches, warmups

Unilat leg extensions

30x10

36x10

42x10

Front squats

warmup 40x10

60x6

70x5

70x5

Been a while.. definite strength increase :grin:

Leg press (pps)

4x10

5x8

6x4 PB!

5x5

Stokeddddddd :jive: Thank you God for safety pins.

Unilat lying leg curls

21x8

21x8

21x8

And calves.

[Small]

Hey small, hope you're feeling better How did the meeting go?

Yesss im doin gud now not sick! meeting went brilliantly thanks-got my 12 week cutting diet and its sooo good, compared to how strict i was being before this doesn't seem difficult at all (atm 8) hehe ). have to loose 370g a week so i shall definately keep you posted :grin:

[poos_n_wees]

Yessss im doin gud now not sick! meeting went brilliantly thanks-got my 12 week cutting diet and its sooo good, compared to how strict i was being before this doesn't seem difficult at all (atm 8) hehe ). have to loose 370g a week so i shall definately keep you posted :grin:

Nice one! 370g a week aint no thaaaaaaaang... too easy

As for my journal updates - a bit slack me thinks

Mon 16/4

dynamic stretches, warmups

squats

warmup 50x10

60x8

70x6

80x4

85x4

Had to use the squat rack (someone was curling in the power rack ) - the side supports of the rack are too high for when I'm hitting the lowest point of my squat so I had to step out of it... this is hella scary if you're not sure you're going to get back up again once you go down

One legged press (pps)

2x10

2x10

2x8

Leg extensions (lbs)

120x10

135x10

150x10

RDLs

50x10

70x10

80x10

Lying leg curls (lbs)

65x10

80x10

80x10

Calves.

Cardio: 30mins jog in the morning. Supposed to be sprints but I couldn't find my egg timer damnn (long story lol).

Tuesday 17/4

dynamic stretches, warmups

Lat pulldowns (lbs)

75x10

90x10

105x10

120x8

Shoulder press machine

40x10

50x8

60x4

50x8

Pullups - OH

4

4

4

4

Push press

30x8

30x8

40x8

Biceps junk.

Cardio: Not today.

Have recently started dieting for the upcoming comp in August... will be interesting to see the changes over the next few weeks! Looking forward to it :grin:

[poos_n_wees]

Weds 18/4

Training: Off (planned)

Cardio: HIIT sprints - 14 intervals. Forced my brother and partner to come and do it too

Thurs 19/4

warmups

BB rows

warmup 20x10

50x8

60x6

60x6

Incline DB press

19x8

22x8

22x8

DB rows

24x8

28x6

33x6

35x6 PB!

Flat DB press

22x8

24x6

27x5

Dips

10

7

6

Seated DB extensions

16x12

22x10

24x6

Rope pulldowns (lbs)

20x12

30x12

30x12

Tri pushdowns (lbs)

60x12

80x10

90x8

Cardio: None today.

And I just found stretchmarks on my shoulders :twisted:

[Pseudonym]

And I just found stretchmarks on my shoulders :twisted:

Unfair! I haven't got stretchmarks in my shoulders! :evil:

[poos_n_wees]

Hehe, maybe I'm just not looking after my skin as well as I should :pfft:

Mon 23/4

warmups, dynamic stretches

Deads

80x6

90x6

100x6

120x4

130x3 PB!

These numbers are really starting to run away from my squats

Lying leg curls (lbs)

10x50

10x80

8x95

Reverse BB lunges

10x30

10x40

10x45

Standing leg curls (lbs)

10x24

10x24

10x30

Calves.

Cardio: 30mins SS

Tues 24/4

Warmups/Rotator cuff work

Seated DB press

17.5x8

19x6

22x3

Bleh.

Pullups - OH

6

4

4

2

BB push press

40x4

40x4

40x4

40x3

Lat pulldowns

105x8

120x8

120x8

150x1 :pfft:

105x6 for shits and giggles

DB lat raises

3x10

7.5x10

Plate front raises

10x10

10x10

Triceps.

Cardio: None today

[poos_n_wees]

Mon 30/4

warmups, dynamic stretches

Squats

warmup

60x5

70x5

80x5

85x4

90x1

Rev bb lunges

40x10

45x10

50x10

Leg press (pps)

3x8

4x8

5x4

5x3

Lying leg curls (lbs)

65x10

85x10

95x7

Calves.

Cardio: HIIT sprints @ 20:40

[poos_n_wees]

Tues 1/5

warmups, rotator cuff work

Incline db bench

19x8

22x6

25x6

25x6

BB rows

40x8

60x6

60x6

60x6

Flat db bench

22x8

25x6

28x6

32x4 PB

Seated row (lbs)

120x6

120x6

135x3/105x4/75x6 dropset

Biceps.

Cardio: None

[poos_n_wees]

Thurs 3/5

warmups, rotator cuff work

Chins - OH

5

4

3

Seated db press

19'sx8

21x6

22x4

V-grip pulldowns

120x10

135x8

145x4

OHP bb - Strict

30x5

30x8

40x1

Dips

8

8

7

Tricep junk.

Cardio: Naaaaaaah

[poos_n_wees]

Fri 4/5

warmups

Lying leg curl (lbs)

50x10

85x10

95x8

Deads

80x6

100x6

125x2

125x3

Static bb lunges

40x10x3

Got stuck at the bottom on my last set

RDLs

40x10

60x8

60x6

Calves.

Cardio: 30mins walking

[poos_n_wees]

Tues 8/5

warmups

Just realised while entering this in - that I worked hammies last Friday. I've been really clumsy and forgetful lately. C'mon Richard!! :clubbed:

Deads

warmups 60x5, 80x5

100x3

120x3

130x2

120x3

Lying leg curls (lbs)

65x10

80x10

80x10

Rev bb lunges

40x10

45x10

50x10

Calves.

Cardio: None today

[poos_n_wees]

Weds 9/5

warmups, miniband work.

Flat db bench

warmups 17x10, 19x8, 22x6

24x6

27x6

27x4

BB rows

warmups 30x10, 40x10

60x6

60x6

60x6

Incline db bench

warmups 14x8, 19x8

22x6

22x6

22x8

Seated row (lbs)

105x8x2

120x4

105x3

Then biceps.

Pummmmmmmmpedddddddddd

Cardio: None today.