Time to be Unfat.

[poos_n_wees]

Cheers ladies

Tuesday 1/7

TRAINING - Off

CARDIO - 60mins swimming

After some laps, joined in a aquarobics class today with some older folk (Thinking about it now... I think it was only supposed to be for old people ) but mann it was hilarious . Did the YMCA thing, curls with some styrofoam dumbells and running in the water to the Grease megamix. Wot wooot.

DIET - On

M1: 1/2c oats, 1 scoop PP

M2: 80g tuna, vege, 3 whole eggs

M3: 1/2 a chicken , veges, 1 hot choc

M4: 2 scoops PP, 1 hot choc

[Mikey6]

owie for your hammies.

Your one tuff lady :nod:

Hammies are my worst and Im always real sore with em the next day. so good on ya!!

[teamfatboy]

Monday 30/6 - Heavy hammies; light quads

RDLs

warmups 30x8, 60x5

90x6

100x6

110x6

120x4 PB

Ay caramba chica, those are awesome Romanians....well done :clap:

[nice to see ya back, btw]

[poos_n_wees]

Thanks fellas!

Wednesday 2/7 - horizontals

TRAINING

Flat bench

warmups 20x8, 40x6

50x6

60x4

60x3

BB row

warmups 20x8

60x5

65x6

60x6

Incline DB press

22'sx10

27'sx7

27'sx4

DB row

27x10x3

Skullcrushers S/S with CGBP

15x10x3

Decline Abs 3x20

CARDIO - 60mins swimming

Met David Tua at the Pools! Dude is JACKED. Huge shoulders, huge legs.. carrying quite a bit of bodyfat too, but DAMNN.. his shape is mean. He's real humble and down to earth too. And I was all "Hhhi..hiii..iii.. ummm hi" Shame!

DIET - On

M1: 1/2c oats, 1 scoop PP

M2: 185g lite tuna, ricecakes, 2 (or 3) Tblspns PB

M3: 185g smoked tuna, veges, ricecakes, 1 hot choc

M4: 130g beef, veges, 1 hot choc

[samoan_muscle]

And Biggurl, SM's the king of sarcasm.. he's just taking the piss :roll:

Hey, I might not have been taking the piss :-s

However, I may have been taking it too

[poos_n_wees]

Thursday 3/7 - Heavy quads; light hammies

TRAINING

Squats

warmups 20x8, 60x5

70x5

80x5

90x5

95x5

Hell YEAH :twisted:

Reverse BB lunges

50x10x2

55x9

Almost fell over :doh:

One-legged lying leg curls (lbs)

40x10

45x10x2

Seated calf raises 3x15

S/B crunches 3x30

CARDIO - HIIT 20:40s x 15; bike

DIET - On

M1: 1/2c oats, 1 scoop PP

M2: 185g lite tuna, ricecakes, 2 Tblspns PB, 1 hot choc

M3: 140g beef, veges, ricecakes, 1 hot choc

M4: 1 hot choc

[biggurl27]

Woo hoo some mean squats there! :clap:

[shruglife]

Squats

warmups 20x8, 60x5

70x5

80x5

90x5

95x5

ahh crap your squating more than me :oops:

looking at your bench aswell thats rediculously strong!

[poos_n_wees]

Lol, thanks shruglife. That workout was from around this time last year

Im reviving this journal cos I've had a good break from the gym, but am now ready to lift some heavy shit and lay down some goals. Plus I miss my old physique!

Goal is to get my strength back to where it was before the break.. then will reassess and take it to infinity and beyond lol.

Squat - 110kgs

Deads - 170kgs

Bench - 70kgs

Netball/cardioes - sprint work 3 x week, get in the pool 3 x week.

Not too worried about the diet (I still have the non-elastic shorts I measure my fatness by.. and they're still loose at the mo, so we're good for now lol), so will keep doing what I'm doing.

Gonna stick with the movement plane-training split, has worked well for me in the past.

Friday 10/7 - Quads/hams

Squats

warmups 20x8, 40x8

50x8

60x8

70x8

But whyyyyyyyy did 70 feel like 100? :shock:

Leg press

120x12

160x12x2

Unilateral lying leg curls (lbs)

12x12

24x12

36x12

Seated leg curls (plates)

5x10

4x10

5x10

Seated calf raises

20x12

30x12

35x12

Standing calf raises (lbs)

210x10

220x10

230x10

Weighted ab work - 3x30

CARDIO - 30mins treddy, bball game

[Pseudonym]

Can it be? :shock:

*rubs eyes*

Good to see ya, Poos! \:D/

[teamfatboy]

She's baaaaack ! :dancing: :jive: and she's ready to kick ass :phear:

[runveerun]

Yay PNW welcome back!! :wave: :jive: :dancing: :notworthy:

[shruglife]

Lol, thanks shruglife. That workout was from around this time last year

Well I've never seen a girl in my gym squat or bench more than 30kg so your weights are very impressive especially if they were from last year!

[autechre]

Good to have you back poos! :grin:

:jive:

[poos_n_wees]

Thanks homies.

Tuesday 14/7

TRAINING - Horizontal push/pull

Flat BB bench

warmup 20x10

40x10

50x8x3

Hard

BB row

warmup 20x10

40x8

50x8

60x6x2

Incline DB bench

warmup 14's x10

16's x10

19's x8

22's x8

22's x5

DB row

19x10

22x10

25x10

Hammer BB curl

15x12

20x12

25x8

Preacher curls (lbs)

15x10

20x10

25x10

CARDIOES - 30mins Xtrainer

[Luigi]

you got some good strength already, go hard!

[poos_n_wees]

Cheers Luigi. Slowly but surely

Wednesday 15/7

TRAINING - Off

CARDIO - Hill sprints, netball training.

Was my sister's birthday today.. so had lots of anabolic cake and beers lol.

Thursday 16/7

TRAINING - Heavy hammies; light quads

Deads

warmups 60x10

90x8

100x6

110x6

Front squats

warmups 20x10

40x8

50x8

60x8

Standing leg curls (lbs)

24x10

30x10x2

Lying leg curls

24x10

30x10x2

A1. Seated calf raises

30x12x2

35x12

A2. Standing calf raises (lbs)

210x12

225x12x2

CARDIO - Sprint intervals 300:150 x10

I need to start timing these intervals. Was supposed to go to the pools as well, but I was too cold :doh:

[autechre]

Deads

warmups 60x10

90x8

100x6

110x6

:clap: Nice deads!

[teamfatboy]

Never mind the awesome deads, look at those wicked front-squats. :clap: :notworthy:

[SoaringSwine]

You're back! Once you're back to strength I'm expecting a (powerlifting) competition out of you! No doubt you could dominate if you wanted to.

[jono]

Nice work :grin:

Front squats = Good .. actually all squats

[rose]

Niiiiiiiice 8)

[startinfromscratch]

mean bbell rows girl! when do we get update pics?? :poked:

[poos_n_wees]

Thanks guys

You're back! Once you're back to strength I'm expecting a (powerlifting) competition out of you! No doubt you could dominate if you wanted to.

Wooot. Cheers SS! :grin:

mean bbell rows girl! when do we get update pics?? :poked:

Ta! Update pics will come when some of the fatness goes :poked: lol.

Before anyone asks, I'm currently sitting at 71kgs @ 5'8. Not sure of bodyfat.. definitely somewhere within the 25-100% bracket though

Friday 17/7

TRAINING - Vertical push/pull; abs

Seated BB press

warmups 20x10

30x8

35x8x2

Lat pulldowns (lbs)

80x10

95x10x2

Seated machine press (plates)

4x10

5x10

4x10

Chins

10x2

7

Seated DB rear lat raises

5's x12

6's x12x2

A1. Ezibar skullcrushers

15x12

20x12x2

A2. Ezibar bench press

15x12

20x12x2

Tricep pushdowns (lbs)

30x10

40x10x2

Abs junk - 20x3

CARDIO - 50mins walk (AM), 20mins incline treddy (PM)

Gym was a crackup today... this guy was bench pressing with his legs up in the air like this: \ /

[startinfromscratch]

ahaha!

i can see that legs raised guy, and raise you a lesmills fuckwit!

the following is no exaggeration. and to make it worse, the guy was tiny, not much bigger than me!

in a power rack, benching. had 200kg on the bar. but he had the rails set to a height that the ROM was about an inch! no shit! and the sound he was making was disturbing - like a donkey with a hairball or some shit. it was so fucken funny, it makes me feel better about not doing big weights! :grin: