Time to be Unfat.

[Flamer]

Squats

warmups 20x6, 50x5, 60x5

70x5

80x5x2

85x5

I know I could've done more but the fcuken sightseers put me off. One creepy guy even came and stood directly behind me during a set, just staring.

That is seriously creepy!! Used to get it in my old gym. Never at my new one

[SoaringSwine]

Hey poos. I didn't do that 130x5 you wanted, but did 135x3 instead . Sucks about the gym rats!

[Pseudonym]

There was a group of about 5-6 guys training together on the bench next to mine, and one of them walked into my bar mid rep on my last set. I've never lost my temper in the gym before but bench is my suckiest exercise and I was still pissy about the squatting thing.

Well? You're not going to leave us dangling like this, are you?! What did you do when you lost your temper? I hope you threw something.

Re the creepy guy, you should have "dropped" the barbell off your shoulders so that it bounced backwards and knee-capped him.

[poos_n_wees]

TFB: Your gym sounds alot like my local one

I know Resolutioners mean well, but most haven't quite gotten the Gym Etiquette thing just yet.. When I train there, I always find that I'm spending alot of my training time unloading their plates and putting away their dumbells . From past experience though, the numbers start dwindling around this time though lol. As for that guy nicking plates off your SM while you were on it.. Its becoming more and more apparent that it is possible for some people to be alive without a brain. Carbs for everyone!

Flamer: Argh tell me about it... But hey, you must be used to the admiring glances though! :grin:

SoaringSwine: I hate that you're beating me in your deads 135x3 is awesome... you'll go from strength to strength under the guidance of OB !

Pseudo: Its like thinking up a good comeback or retort 2 minutes later ! I think creepy guy meant to spot me or something.. but it was:

a) unwelcome (apparently my look of contempt didn't make this obvious to him); and

b) stalker-like.

Wrt losing my temper.. I just racked it up as loudly as possible and swore a little bit. And I may have mocked his haircut and his mum

[SoaringSwine]

And I may have mocked his haircut and his mum

:pfft: (I can't believe that is a "pfft", it looks like a laugh)

[teamfatboy]

TFB: Your gym sounds alot like my local one

I know Resolutioners mean well, but most haven't quite gotten the Gym Etiquette thing just yet.. From past experience though, the numbers start dwindling around this time though lol.

I tell myself that it's bunnies like that, who sign up for a year and quit after six weeks, that keep the costs down for the rest of us year after year...which makes me wonder why my gym just bumped the rate $2 a week... :think:

[poos_n_wees]

I tell myself that it's bunnies like that, who sign up for a year and quit after six weeks, that keep the costs down for the rest of us year after year...which makes me wonder why my gym just bumped the rate $2 a week... :think:

Hopefully you get some new equipment in the gym soon.. (Either that or the PT's will have some flash new gears :pfft:)

Wednesday 27/2

TRAINING

dynamic warmups

Squats

warmups 20x6, 50x5, 60x3, 70x1

90x5x3

These felt good :grin:

Bench (light)

warmups 20x6, 40x3, 60x1

60x3

55x3x3

Pendlays

warmups 20x6, 40x5, 50x3

60x5

65x3x2 (up 2.5kgs)

CARDIO: trackwrk, 800m: 400m x 4

Also did some Accessory stuff on Thursday but forgot to record.

Week's been pretty good.. I've been trying to do more incidental cardio (ie. parking my car far from work so I have to walk a bit further, taking the stairs instead of the elevators, getting stuff myself instead of asking my brother to get it.. lol). A health-conscious mate from the U.S also came with this stuff called 'Crystal Lite'... OMG Yum???! They're these little sachets of sugar-free drink mixes with flavours like raspberry ice, strawberry-kiwi, peach tea, pineapple-orange.. they're great

Oh and I finally sold my car!! Wot woooot.

[SoaringSwine]

Wednesday 27/2

*ahem*

[Pseudonym]

hahah! You tell her, SS! :grin:

[poos_n_wees]

Ahem yourselves !

Went away for few weeks and training has definitely suffered. I missed the Elite pro show and teared up when I saw the highlights down in Welly on Sports Tonight ... Didn't get the chance to tell Dexter in person that I love him.. lol.

Anyways, I went back into the gym today and all my lifts sucked.. good times! So I'm looking forward to getting back into routine tomorrow, and getting my lifts back up there.

Easter eggs + Hot cross buns = Happiness.

[poos_n_wees]

\:D/

Wednesday 30/3

warmups

TRAINING

Bench

warmups 20x6

40x5

50x5

52.5x5

55x5x2

55x4

TBar rows

warmups 30x6

40x5

50x5x3

50x4

DB incline bench

13'sx10

19'sx10

19'sx11.. I think. I lost count lol.

Seated row

10x75

10x105

10x105

Ezibar curls

12.5x10

15x10x2

Alt db curls

7.5'sx10

10'sx10

12'sx10

CARDIO: 20mins intervals - crosstrainer.

[teamfatboy]

Wednesday 30/3

She's BAAAACK \:D/

Great back-n-arms weights...ain't neva going to arm-wrestle.... :oops:

[poos_n_wees]

She's BAAAACK \:D/

Thanks TFB !

Wednesday 2/4

dynamic warmups

TRAINING

Romanian DLs

warmups 20x6

70x5

90x5x2

100x5

105x5

Single leg curls

30x10

35x8

35x6

30x6

20x10

Kept getting cramps in my calves on these :evil:

Bulgarian db lunges

17'sx12x3

Seated calf raises

25x12x2

30x12

Standing calf raises

180x12x3

CARDIO: 20min intervals; crosstrainer

DIET: 1766 cals

P - 114g

C - 159g

F - 74g

M1: Salmon & cheese toasted sammiches

M2: small starbucks moccacino

M3: 1 scoop PP

M4: Homemade hoki fish burger with tasty cheese

Little low on the protein & veges today but I'll make up for it over the week no doubt lol.

[poos_n_wees]

Thursday 3/4

warmups

TRAINING

BB OHP

warmups 25x5

30x5

35x5

40x5x2

40x3

Yayyy stella's getting her groove back lol.

Lat pulldowns

warmups 95x6

110x5x5

Seated press machine (plates)

5x10

6x8

6x5

4x3 :shifty:

V-handle (?) pulldowns

90x10

105x10

120x10

Reeeaaallyy felt these in my rear delts.

A1. Ezibar skullcrushers

15x10

20x10

20x8

A2. Ezibar CG bench

15x10

20x10

20x8

Tri pushdowns (plates)

4x12

4.5x10

4.5x9

CARDIO: 20:40 x 15 HIIT on the evil bike.

DIET: Not too good. Didn't tabulate today.. but had a business meeting in the morning and a meeting later in the day where food was provided... :oops:

[poos_n_wees]

Been a bit slack with updates... :oops:

Monday 7/4 (heavy quads; light hammies)

dynamic warmups

TRAINING

Squats

warmups 20x8, 40x3, 50x3, 60x2

70x5

75x5

80x5

85x4

Want to get this back up to the 90s :twisted:

Reverse bb lunges

40x10

45x10x2

Lying leg curls

80x10

95x10

90x10

Standing calf raises (hack machine)

20x10

30x10

50x10

Leg press - calves

3Px15

4Px15x2

Decline crunches

BWx25

BWx25 + 10kgs x2

CARDIO: None.

Wednesday 9/4 (horizontals)

warmups

TRAINING

Bench

warmups 20x6

40x5

50x5

52.5x5

55x5

55x4 Really gritty :?

Bench is slowly getting back up there

TBar rows

warmups 30x6

40x5

50x5x3

55x5 (up 5kgs)

Incline db bench

19'sx10x2

19'sx11

Seated row

60x10

80x10x2

Ezibar curls

15x10x2

15x9

Standing DB curls

9'sx10

10'sx10

12'sx10

CARDIO: 30mins intervals; crosstrainer

Thursday 10/4 (Accessories)

warmups

TRAINING

CG bench press

warmups 20x10

40x10x3

Seated BB curls

warmups 5x10

5x10

10x10

15x10

Dips

BWx10

BW+5x9

BW+10x5x3

BWx5.. for the hell of it lol.

Seated DB curls

8'sx10

12'sx10

14'sx4 :oops:

12'sx10

Seated calf raises

25x12

30x12x2

Standing calf raises

195x12x3

CARDIO: Crosstrainer; 30mins intervals PM & 20mins walk AM.

Diet's been good lately too.. will post up meals later

[poos_n_wees]

Tuesday 15/4 - Verticals

TRAINING

BB OHP

35x5x2

40x3x2

40x2

30x4 ...To get form back

Pullups

BWx5x2

BWx4x3

Seated machine press (lbs)

50x10

60x9

60x4

40x8

Lat pulldowns (lbs)

75x10

90x10x2

DB Rear delt raises

4.5'sx12x3

A1. Skullcrushers

15x10

20x10

20x7

A2. CGBP

15x10

20x10

20x7

Tri pushdowns

30x10

40x10

40x9

CARDIO: 20mins SS; treadmill

DIET:

Cals - 1761

P - 175g

C - 90g

F - 78g

[SoaringSwine]

Hello stranger.

[poos_n_wees]

Wednesday 16/4 - (Quad dom; light hammies)

TRAINING

dynamic warmups ('cos my right hip flexor still plays up every now and then )

Front Squats

40x5

50x5

60x5

65x5x2

The last rep of each of those last 2 sets were verrry gritty. This is my first time doing these after about 3 months of back squats ! I'm loving them.. can feel my hammies and ass working in these, which I don't feel when doing back squats

Reverse BB lunges

40x10

45x10

50x10

Nearly toppled over in that last set

Lying leg curls (lbs)

90x10

95x10

95x5 then 80x5

Seated calf raises

35x12x3

Standing calf raises on hack machine

30x10

40x10

50x10

S/Ball crunches: 3x30.. with various added weights.

CARDIO: 20mins SS treadmill

DIET (will be!)

Cals - 1698 57 130 162

P - 162g

C - 130g

F - 57g

M1: 1/2c oats, 1 scoop PP

M2: can tuna, 4 rice cakes, cup hot choc, fish oil tabs

M3: 1 scoop PP

M4: 170g beef, veges, 150g pumpkin, TB sweet chilli sauce

M5: tuna, veges, soya oil, 2 whole eggs, cup hot choc

Yuss, as you can prolly tell... I'm on a tuna kick right now lol.

[poos_n_wees]

Hello stranger.

[SoaringSwine]

Front Squats

I'm loving them.. can feel my hammies and ass working in these, which I don't feel when doing back squats

Wierd, normally it's the opposite. Nice squatting though!

[poos_n_wees]

Wierd, normally it's the opposite. Nice squatting though!

I noes.. I'm a freak lol. Nah, I think its because my form's alot more strict with the front squats vs the back. And maybe all the glute activation work I've been doing is finally kicking in :pray: Thanks!

[poos_n_wees]

Thursday 17/4

TRAINING: OFF

CARDIO: ON

HIIT 20:40s x15; bike - AM

20mins SS Intervals; crosstrainer - PM

Just had some extra energy to burn off today

DIET: (Edited)

Cals - 1698

P - 199g

C - 126g

F - 44g

***********************************************************

Oh. Because my journal's a shambles, I'll just put this in as an update of what I'm doing at the moment.

GOAL: Drop the fatness. Be unlazy.

Dieting Goals:

Training days:

1800 calories

P - 170g

C - 150g

F - 58g

Off days:

1700 calories

P - 200g

C - 100g

F - 55g

Training:

4 day upper/lower split

Mostly 5x5 or 3x5s for heavy work, and 3x8-10 for lighter work/isolation stuff.

Cardio:

5 days; mostly PWO. Will predominantly be interval training on the track (x3), 1 long SS session & 1 HIIT session a week.

[poos_n_wees]

Friday 18/4 - Horizontals

TRAINING

Flat bench

40x5

50x5

55x4

55x3x2

50x5 ..to get form back.

I'm still finding it REALLY hard to increase on this . Even on the 5x5, I got stuck on the 55-60kg mark. Keeping in mind that I'm dieting at the mo, I might try 5 sets of 3 next week and see how that goes.

TBar rows

40x5

45x5

50x5x2

55x4

Incline DB press

19'sx10

22'sx8

22'sx9

Seated row (plates)

7x10

8x10x2

Ezibar curls

15x10x2

15x9

Altern. DB curls

10'sx10x2

12'sx10

CARDIO: At the track; 400m:200m intervals x10

DIET:

Cals - 1666

P - 175g

C - 128g

F - 50g

M1: 1/2c oats, 1 scoop PP

M2: 160g beef, veges, 100g kumara

M3: Tin lite tuna, 4 ricecakes, 1 hot choc

M4: 100g beef, veges, TB sauce

M5: 2 scoops PP, 20g PB

Haven't had much of an appetite the past week which is weird considering I'm usually starving all day everyday :shifty:

And broccoli was only $0.70c at the vege store! And they were huge mofos too. I think I looked crazy grabbing heaps and loading up the trolley... so I'm pretty much set up for a few weeks now wohooo.

[teamfatboy]

Friday 18/4 - Horizontals

TRAINING

Flat bench

40x5

50x5

55x4

55x3x2

50x5 ..to get form back.

I'm still finding it REALLY hard to increase on this . Even on the 5x5, I got stuck on the 55-60kg mark. Keeping in mind that I'm dieting at the mo, I might try 5 sets of 3 next week and see how that goes.

Jeeperz - that really is you in your avi! I have GOTTA work on my bench, or give up my bloke card :grin:

[poos_n_wees]

Thanks TFB! Yeah the Bench & I are enemies from waaayyy back in the day lol. I've seen your journal entries.. your bench would knock mine outta the water !

Saturday 19/4

TRAINING - Off

CARDIO - On

2.4km run; 10.55secs. I'm aiming for 10mins in this.

DIET: Off. Got to have a treat meal today \:D/

M1 - 1 scoop PP

M2 - 1/2c oats, 1 scoop PP

M3 - 160g beef, veges, 1 hot choc

M4 - 1 hot choc

M5 - Seafood chowder, salmon with some crusty bread and cheese and buttteeerrrrrrr... YUM. Love mum's cooking