Time to be Unfat.

[biggurl27]

haha nuts! ooh may be I shouldn't say nuts either on this post haha

[Flamer]

Hey Poose - I see you enjoyed your swiss ball leg raises!!?? Took some practice to get to 7.

Just got to find someone to take pics for challenge and I'm in.

[poos_n_wees]

Damn, there's been more talk about foodz in here than actual training

Small & Biggurl's fault

Flamer: Umm.. I wouldn't exactly say enjoyed Luckily there was no one else in the room watching me fall on my ass the first couple of times I tried... Shame! The hardest part was balancing on the ball.. but Ima try harder next week. I've made it my mission to get to 10 reps. And you're so gonna rock the Challenge woman!

[poos_n_wees]

Monday 5/5 - Verticals

TRAINING

warmups

Seated BB press

warmups 20x6, 30x3, 35x3

40x5x3

Nice.

Lat pulldowns (lbs)

warmups 65x6, 95x6

110x5x3 (up 5lbs)

Nice. lol.

Seated machine press (plates)

5x10

6x9.5

6x6 + 3x4

Did better than last week

Pullups

BWx5

BWx4

BWx3x2

BWx2

Face pulls (lbs)

40x15

50x15x2

A1. Ezibar Skullcrushers

20x10

20x10

20x7

A2. Ezibar CG press

20x10

20x10

20x7

Again, strength improvement from last week.

Tri pushdowns (plates)

4x12

4x11x2

Captain's chair abs.. 3x12 or some shit.

CARDIO: Track intervals; 400m:200m x10

Aint nothing like a couple of old men watching you run to make you wanna finish faster..

DIET:

Cals - 1838

P - 191g

C - 141g

F - 53g

M1: 1/2c oats, 1 scoop PP

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

M3: 100g beef, veges, 1 TB sweet chilli sauce

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

M5: 1 scoop PP

M6: 100g beef, 80g pumpkin, veges, 1 TB sweet chilli sauce

M7: 1 scoop PP, 20g PB

I've discovered that my oats come out PERFECT in the morning when nuked for 1.54mins.

Today was pretty damn good energy-wise :nod: I'm eating a shitload of veges with lunch and dinner.. so while I look leaner, I'm actually feeling bloated alot of the time Guess, thats better than hunger though.. hrmm.

But other than that, things are going well

[2guns]

Face pulls (lbs)

40x15

50x15x2

how do u find these? they work good?

[biggurl27]

Face pull, excuse my ignorance, is this a close grip lat pull down? :-s

[Flamer]

For your swiss ball leg raises are you holding on to something above your head? I use the funny rack thingee against the wall.

[poos_n_wees]

2Guns: Like them :nod: Have you tried them before? Haven't noticed any gains, but if I was going by DOMs.. then hellz yeah they work good. I suspect there'll be some positive changes when I start ramping the cals back up later in the year :pray:

Biggurl: Umm.. its more like a high row to your face - for upper back/rear delt development :nod:

The trick is to pull the rope/handle/bar to your eyes or nose, while keeping the elbows high. As it gets towards your face, focus on pulling the handles apart and getting them behind you.

I do them standing up on a lat pulldown machine, bracing myself by putting one leg up on the seat, like this guy..

But then there are others who find it more comfortable to do them this way...

Doesn't matter which way you do 'em really

[poos_n_wees]

For your swiss ball leg raises are you holding on to something above your head? I use the funny rack thingee against the wall.

Yeah I held onto something... Just wicked un-co sometimes

[poos_n_wees]

Tuesday 6/5

TRAINING: Off

CARDIO: Off

DIET: On

Cals - 1442

P - 139g

C - 74g

F - 67g

M1: 1/2c oats, 1 scoop PP

M2: 185g tuna w/soya oil, 3 whole eggs, 1 hot choc

M3: 120g salmon, veges, 1 hot choc

M4: 1 scoop PP, 20g PB

Kinda hungry but just can't be bothered eating

[biggurl27]

Ooh you naughty girl! Can't be bothered eating crikey!?! I feel like eating loads but being good. Loving the new pic, who is it?

Thanks for info on face pulls, will give them a crack next time I do back :grin:

[poos_n_wees]

Yer welcome :grin:

Ooh you naughty girl! Can't be bothered eating crikey!?! I feel like eating loads but being good. Loving the new pic, who is it?

Thanks for info on face pulls, will give them a crack next time I do back :grin:

Yeaah, you know that feeling where you're hungry but you don't know what you wanna eat? Actually, I lie 'cos I know what I'm supposed to eat... but its in the kitchen. All the way over there ------------------------------------------------>. Arghh too far.

My avi is the gorgeous Jill Mills. US Powerlifter and Strongwoman.

[poos_n_wees]

Wednesday 7/5 - Heavy quads; light hammies

TRAINING

dynamic warmups

Front squats

warmups 20x8, 40x5, 50x4

60x5

70x5

75x5 (up 5kgs) PB!

Damn, I'm liking this exercise more and more every week

BB Stationary lunges

30x10

40x10

45x10 (up 5kgs)

Started with the left leg first.. :evil:

Lying leg curls (lbs)

100x10x2 (up 5lbs)

100x5 + 90x5

Hyperextentions

BWx12x3

Adding these in 'cos my lower back needs some work

Seated calf raises

45x12

45x10x2

Standing calves (on hack squat machine)

30x12

50x12

60x12

CARDIO: 20mins intervals; crosstrainer

DIET: (Edited)

Cals - 1495

P - 162g

C - 115g

F - 41g

M1: 1/2c oats, 1 scoop PP

M2: 185g lite tuna, 4 rice cakes, 1 hot choc

M3: 1 scoop PP

M4: 170g salmon, 50g pumpkin, veges, 1 TB sweet chilli sauce

M5: 150g beef, veges, 1 TB sweet chilli sauce

M6: 1 hot choc, 20g PB

OMG, Salmon with a few drops of lemon + herbs + wrapped in foil in the oven for about 20mins =

[biggurl27]

Mmm that does sound yum

[teamfatboy]

Wednesday 7/5 - Heavy quads; light hammies

Front squats

75x5 (up 5kgs) PB!

Damn, I'm liking this exercise more and more every week

BB Stationary lunges

30x10

40x10

45x10 (up 5kgs)

Those legs just keep gettin' better and better - awesome work, well done!

[Pseudonym]

Yeaah, you know that feeling where you're hungry but you don't know what you wanna eat? Actually, I lie 'cos I know what I'm supposed to eat... but its in the kitchen. All the way over there ------------------------------------------------>. Arghh too far.

Tell me about it. This site is the culprit behind many a missed/delayed meal. I think, "I'll just finish what I'm doing here," then before I know it, an hour (or two!) has past and I still haven't eaten. Not good. :disgusted:

[2guns]

no i havnt tried them, will do in a few weeks when i have finished my training program im on at the moment

[poos_n_wees]

Thank you Mr. TFB

Pseudo: :nod: When I'm busy doing something, everything else gets thrown by the wayside!

Its like I've learnt to "dull" the feeling of hunger - if that makes sense? Before, if I was hungry, I just ate . Now I either just miss the meal if I'm too lazy to eat, orrrrr I'll make the effort and literally have to force it down

OK, now tell me you're the same again please so I don't feel like a freak.. kthanxbai lol.

2guns: As if you need them! You have great shoulders. I hate people like you..

[poos_n_wees]

Thursday 8/5 - Horizontals

TRAINING

dynamic warmups

Flat BB bench

warmups 20x6, 40x3, 50x3

55x3x3

50x5x2

BB Row (OH)

warmups 20x8, 40x5, 50x3

60x5

65x3

65x5

Changing from the TBar rows. Pleasantly surprised by how easy (well, easiER than what I remember lol) the 60's felt! \:D/

Incline BB Bench

warmups 20x8

30x10

35x8

30x10

Did the BB 'cos all the incline benches for the DB presses were taken

DB Row

19'sx10

24'sx10

27'sx10

Changing to this from the seated rows.

Ezibar curls

15x10x3

Alt. DB curls

12'sx10x3

CARDIO: 20mins intervals; crosstrainer

DIET: (Edited)

Cals - 1713

P - 181g

C - 149g

F - 39g

M1: 1/2c oats, 1 scoop PP

M2: 185g lite tuna, 4 ricecakes, 1 hot choc

M3: 1 scoop PP

M4: 120g beef, 60g pumpkin, veges, 15g BBQ sauce

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

M6: 120g beef, veges, 15g BBQ sauce

M7: 30g PB

Shucks.. my diet's boring. I eat too much beef. I need to learn how to cook.

Energy was low today. Feeling bloated again.. might try upping the water intake - maybe that'll flush it all out

Aww and my little sister's graduating tomorrow! Man they grow up so fast

[Pseudonym]

OK, now tell me you're the same again please so I don't feel like a freak.. kthanxbai lol.

I can't tell you you're not a freak, but you at least have company.

[2guns]

As if you need them! You have great shoulders. I hate people like you..

arent they fro yr traps?

similar to an upright row, well that 2nd pic u posted looks like an up right row to me (basically)

[poos_n_wees]

:grin: I's in a good mood.

arent they fro yr traps?

similar to an upright row, well that 2nd pic u posted looks like an up right row to me (basically)

:nod: for your upper back, so yuss.. definitely for your traps too.

My point was that they bring in more of the rear delts, and you already haz great delts petal

[poos_n_wees]

Friday 9/5

TRAINING: Off

CARDIO: Off

DIET: On

Cals - 1740

P - 193g

C - 97g

F - 63g

M1: 1/2c oats, 1 scoop PP

M2: 185g lite tuna, 2 whole eggs

M3: 150g beef, veges, 20g BBQ sauce

M4: 185g lite tuna, 2 whole eggs, 1 hot choc

M5: 130g beef, 2 slices herb & garlic cheese, veges, 15ml sweet chilli sauce

M6: 20g PB, 1 hot choc

[poos_n_wees]

Saturday 10/5

TRAINING: Off

CARDIO: Off

DIET: Off.

M1: 1/2c oats, 1 scoop PP

M2: Toast, cheese, hash browns, cpl of fish fingers

M3-M6: Alcohol

M7: Milk icecream with cereal

\:D/

[poos_n_wees]

Sunday 11/5

TRAINING - Off

CARDIO - Off

DIET - On

Cals - 1750

P - 163g

C - 78g

F - 87g

M1: 1/2c oats, 1 scoop PP

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

M3: 100g beef, veges, 10mls sweet chilli sauce

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

M5: 100g beef, veges, 10mls sweet chilli sauce, 1 hot choc

M6: 20g PB