Time to be Unfat.

[biggurl27]

Wicked lifts Poos, well done! :grin:

[poos_n_wees]

Wow - take a bow, P&W, I salute you! that's an outstanding lift, spotter or no... :notworthy: :notworthy: :notworthy: and as for the complements, all of us here are ready, all we needz is da pix :grin: :grin:

I'm off to do chest-arms now, I've got something to motivate me!

Wicked lifts Poos, well done!

Thanks guys.

I don't mind Simon, if his comments are genuine, but sometimes they seem to be bitter and twisted for the sake of it...as for Paula, my wife said she'd read that Abdul's back was giving her grief and she was on major meds half the time, which could explain it.

Oooh snap. Yeah, that could definitely be it... orrrrr it could be a PR cover up

I'm all about teh conspiracy theoriez lol. My sister sent me this link a while back:

[poos_n_wees]

Sunday 27/4

TRAINING - Off

CARDIO - Off

DIET - Off. This is becoming a bad habit :?

M1: 1/2c oats, 1 scoop PP

M2: 1 scoop PP, 1 hot choc

M3: 165g salmon, 50g feta, veges

M4: 1 scoop PP, 1 hot choc

M5: Big Mac combo and 2 fish burgers

I think I went off the rails in my last meal 'cos I forgot meals 2 & 4 at home when I took off to work this morning. Have to make more of an effort to be prepared in the future. Bought McD's on the way home 'cos I just couldn't bear the thought of standing over the stove cooking when I got home.

So my new favourite place to hang out is PaknSave. Especially the deli. Not that I go there to fondle or sniff the foodz or anything () but I like being surrounded by the muffins, pikelets, cakes, donuts, cookies etc etc. Today I bought 4 different brands of peanut butter to see if I could taste the difference between them. See..? Its good to have goals lol.

And does anyone else notice that they get more clumsy when they diet? Maybe my brain's not functioning normally with reduced foodz .. but I seem to be tripping up and banging into things more often these days

[Small]

DIET - Off. This is becoming a bad habit

I went off the rails in my last meal

but I like being surrounded by the muffins, pikelets, cakes, donuts, cookies etc etc. Today I bought 4 different brands of peanut butter to see if I could taste the difference between them.

:shifty:

....are u shur ure not my long lost sister ? :pfft: :pfft: :grin:

[biggurl27]

haha Poos that is so funny how you mention being clumsey, I'm the same, I have bruises on my legs from walking into things, I catch myself often walking into door frames and got a whopping great bruise on the back of my arm from starting to move the feet on the Xtrainer but sconed my arm but not holding the handles :shock:

[Flamer]

Yip - it's like new mum's get "nappy brain". We get carb deleted brain. I have cocked so many things up at work it's now beyond a joke.

Seems to have been a bad diet weekend all round!! :shock: Must have been the weather.

[poos_n_wees]

Small: Yuss! Sisters from another mother Man, we lub our foodz too much

Biggurl27: Ouuuuchhhhh on the bruise from the crosstrainer :shock: You gotta watch out for those things.. evil

Flamer: Carb depleted brain.. sounds like me lol. And yep, lets blame the weather on the diet stuffups

[poos_n_wees]

Monday 28/4 - heavy hammies, light quads

TRAINING

dynamic warmups

RDLs

warmups 20x8, 60x3, 80x3, 90x2

100x5

105x5

110x5 (up 5kgs) PR!

Trippy! Was stoked with that last set.

One-legged lying leg curls (lbs)

35x10x2

40x10

DB bulgarians

19'sx12x3

Oh dear God, stop the pain.

Standing calf raises (lbs)

240x12x3 (up 15lbs)

Seated calf raises

45x10x3 (up 5kgs)

CARDIO: 30mins intervals; crosstrainer

DIET:

Cals - 1749

P - 193g

C - 106g

F - 61g

M1: 1/2c oats, 1 scoop PP

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

M3: 1 scoop PP

M4: 95g trim pork, veges, TB sauce

M5: 1 scoop PP

M6: 150g salmon, veges, TB sauce, 1 hot choc

M7: 1 scoop PP, 20g PB

T'was a better day today with the diet and training

[biggurl27]

Yay good for you, looking good! Don't look at my journal its empty for 2 days :shifty:

[teamfatboy]

Monday 28/4[/

RDLs

110x5 (up 5kgs) PR!

Trippy! Was stoked with that last set.

Awesome deads, P&W, well done...those PBs are becoming a habit \:D/ \:D/

As for the carb thing, u rn't alone....as the 9-wk plan cuts carbs, I get nice collection of round bruises from walking into the weight horns on the sides of the squat racks...right on the meat of the outer quad sweep :boohoo: it's like the brain sees 'em, but doesn't get the message to legs in time...

[poos_n_wees]

Thanks guys! :grin:

As for the carb thing, u rn't alone....as the 9-wk plan cuts carbs, I get nice collection of round bruises from walking into the weight horns on the sides of the squat racks...right on the meat of the outer quad sweep :boohoo: it's like the brain sees 'em, but doesn't get the message to legs in time...

thats exactly it! Its like I'm moving in slow motion sometimes :doh:

[poos_n_wees]

Tuesday 29/4 - Verticals

TRAINING

warmups

Seated BB Press

warmups 20x8, 30x5

40x4x3

35x5 ...for form

Changing things up! Will do this seated instead of standing from now on.. just seeing if I can break out of the 40kg rut I'm stuck in.

Pullups

BWx5

BWx4x3

Seated machine press (plates)

5x10

6x8

6x4 + 5x1 + 3x3

The last set wasn't supposed to be a dropset ... Just couldn't handle

Lat pulldowns (lbs)

90x10

105x6 + 90x4 (up 10lbs)

105x4 + 90x6

Tried the 105's.. and failed

Facepulls (lbs)

40x15

50x15x2

Forgot how cool this exercise is!

A1. Ezibar skullcrushers

20x10

20x7

20x4

A2. Ezibar CG press

20x10

20x10

20x7

One-arm tri pushdowns (lbs)

10x12

20x10

20x8

CARDIO: 30mins intervals; crosstrainer + 20mins brisk walking

DIET:

Cals - 1790

P - 181g

C - 123g

F - 61g

M1: 1/2c oats, 1 scoop PP

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

M3: 110g salmon, 50g feta, veges, can sugarfree V

M4: 185g lite tuna, 4 rice cakes, 1 hot choc

M5: 1 scoop PP

M6: 160g salmon, 40g pumpkin, veges, 1 hot choc

Salmon rocks.

[teamfatboy]

Tuesday 29/4

Seated BB Press

warmups 20x8, 30x5

40x4x3

35x5 ...for form

Changing things up! Will do this seated instead of standing from now on.. just seeing if I can break out of the 40kg rut I'm stuck in.

Wow! Never mind the rut, you must have awesome shoulders! :clap: Are you competing any time soon?

[Small]

^^^ah gud on u TFB, taking one for the team and asking the age ol question

...glad i didnt hav to :pfft:

[poos_n_wees]

Wow! Never mind the rut, you must have awesome shoulders! :clap:

Thanks bro! Shoulders are OK :oops: they've definitely improved from how they used to look this time last year :nod:

My rear delts suck though :? Have neglected them in the past and it has come back to bite me in the butt now that I'm leaning up Didn't realise how much it contributes to the overall look of the shoulder..argh.

Are you competing any time soon?

Ummm, I'm looking at competing around September... but I also wanna travel around that time too. Can't make up my mind . So I thought I'd diet as though I was gonna compete, then see how I feel around June (3-ish months out), when I'll have decided for sure what I wanna do

[poos_n_wees]

^^^ah gud on u TFB, taking one for the team and asking the age ol question

...glad i didnt hav to :pfft:

lol!

[biggurl27]

Yay that would be so cool! Nabba or NZFBB?

Mean lifts there poos!

[poos_n_wees]

Whichever has a comp near the date I think I'd be ready by ... Prolly NZFBB

Cheers :grin:

[biggurl27]

Nice one babes, come do the NZFBB 27th Sept in Masterton with me :nod:

[Flamer]

Hey Poos, what are you doin for rear delts? I've been struggling with mine. Better than they were last year, but still lagging.

[Pseudonym]

I've started doing face pulls for rear delts, and lovin' them!

[Flamer]

I've started doing face pulls for rear delts, and lovin' them!

I'm not the most patient of people, but I've been doin face pulls with no noticable benefit.

Anything else? :pray:

[poos_n_wees]

Biggurl27: I've never been to Masterton ! And that date looks ideal.. will keep you posted

Pseudo: Yuss! I feel them more with this exercise than any others I've tried. DB rear delt raises always make my traps sore :? My form must suck

Flamer: Isolation work (3x8-10reps) for them have been rear delt raises and facepulls, and Compound work (3x5reps) - TBar rows or BB rows (overhand).. actually, any rowing really, will hit them.

But if you flare your elbows out when you bring the bar up for a BB row (as opposed to elbows close to your sides), it hits more the upper back and rear delts. I'm mostly using the TBar at the moment 'cos I'm trying to avoid cheating with the BB rows :oops:

I think there was a thread in the BB section, where some swore by 'behind the head' OH pressing to bring up the rear delts too

I'm not sure if its doing much 'cos I'm dieting and can't build crap right now lol, but I'm hoping I'll overtrain them so much that when it comes to eating lots, they'll blow up and be the massivist I feel them alot more now DOMs-wise though.. not that that means anything :shifty: Are you dieting at the moment?

[poos_n_wees]

Wednesday 30/4

TRAINING: Off

CARDIO: Track intervals; 200m:100m x 10

DIET: On

Cals - 1776

P - 220g

C - 95g

F - 57g

M1: 1/2c oats, 1 scoop PP, 1 hot choc

M2: 185g lite tuna, 2 whole eggs, 50g feta

M3: 150g beef, veges, 1 TB sauce, 1 hot choc

M4: 185g lite tuna, 2 whole eggs, 50g feta

M5: 150g beef, veges, 1 TB sauce

M6: 1 scoop PP

Appetite is back. Hate low carb days

[Flamer]

Sure am! Aiming for NZFBB Auck Champs 28th June. Will try changing grip with T-Bar - thanks. I tried DB rear raises, but I think my form sucked too much for them to be effective!

Cheers