Time to be Unfat.

[gazza]

good to see the regular posts again, that's some awesome leg strength you've got there :nod: will be watching with interest as you get things going again.

[rose]

25-100% bracket

:wink: Sure sure...

[teamfatboy]

25-100% bracket

:wink: Sure sure...

That must be the NCEA maths, right...no ways, PnW

[laurasaur]

Fark I can't get over how strong you are

[Bazza]

Some seriously impressive power there PNW for 71kg! Can't wait to see those numbers when you get back into it seriously!

[Chillicat]

Fark I can't get over how strong you are

I know - super impressive, and inspiring.

[poos_n_wees]

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:

Ok your guy wins! (or is it a fail? )

:wink: Sure sure...

That must be the NCEA maths, right...no ways, PnW

Fark I can't get over how strong you are

Some seriously impressive power there PNW for 71kg! Can't wait to see those numbers when you get back into it seriously!

I know - super impressive, and inspiring.

Aww thank you! :oops:

[poos_n_wees]

I think I'm getting addicted to Twitter.

Seems semi-stalkerish to be checking celebrity pages to see what they're up to

Monday 20/7

TRAINING - Heavy quads; light hammies

Squats

warmups 20x8, 40x8

50x8

60x8

70x8

75x8

These felt good today, gonna try to push it to 80kgs next week.

BB lunges

20x10

30x10

40x10

RDLs

warmups 40x8

50x8

60x8

80x8

Seated leg curls (plates)

4x12

5x12x2

Seated calf raises

20x12

35x12x2

Standing calf raises (lbs)

210x12

225x12x2

CARDIO - 40min trail run (PM)

[poos_n_wees]

Tuesday 21/7

TRAINING - Horizontal push/pull

Flat bench

warmups 20x10

40x8

50x8

55x6

50x8

BB row

warmups 20x10

40x8

50x8

60x3

40x10

Incline DB bench

16's x10

19's x10

19's x5

16's x5

Seated row (plates)

5x10

6x10

7x10

Ezibar bicep curls

15x10

17.5x10x2

DB pinwheel curls

7.5x10

12x10x2

Ab stuff.. 3x30

CARDIO - 30mins Xtrainer, netball training

Appetite is definitely increasing :shock: Feel like I'm hungry all the damn time! Sucks.

[Optimass]

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:

Wasn't this dude was it?

[poos_n_wees]

Kevin Levrone! *swoon*

Thursday 23/7

TRAINING - Heavy hammies; light quads

Deads

60x8

80x8

100x6

110x6

120x3

I need to get some chalk :evil:

Front squats

warmups 20x8

40x8

50x8

60x8

One-legged lying leg curls

24x10

30x10

36x10

Seated leg curls (plates)

4x10

5x10

4x10

Standing calf raises (lbs)

225x12

240x12

255x12

Seated calf raises

40x10

35x10x2

CARDIO - 30mins incline treddy

Quads and lower back were still sore from last week's trainings so it took a little while to fully get into the groove. Form on front squats is getting better, flexibility has improved heaps since I started stretching regularly at home.

I'm also putting on weight.. pants are getting tight around the thigh area already. Geeezus :?

[VampireChick]

Damn you're strong! :nod:

[runveerun]

:ditto: geez PNW!! :notworthy: I'm inspired!

[teamfatboy]

:ditto: what they said... jeepers, sooooo notworthy :notworthy:

Wicked to see :clap:

Now let me see - hoooooge deadlifts, 60kg front squats - and tight legs in the trousers. Does that sound like "cause and effect" to you :grin:

Great work, keep it up

[poos_n_wees]

Damn you're strong! :nod:

:ditto: geez PNW!! :notworthy: I'm inspired!

:ditto: what they said... jeepers, sooooo notworthy :notworthy:

Wicked to see :clap:

Now let me see - hoooooge deadlifts, 60kg front squats - and tight legs in the trousers. Does that sound like "cause and effect" to you :grin:

Great work, keep it up

Aww thank you!

Friday 24/7

TRAINING - Vertical push/pull

Seated military press

20x10

30x8

35x6

40x6x2

Chins

6x3

Seated machine press (plates)

4x10

5x10

6x5 + 4x5

Lat pulldowns (lbs)

80x10

95x10x2

Rear delt machine (plates)

4x10

5x10x2

A1. Ezibar skullcrushers

15x12x3

A2. Ezibar CG press

15x12x3

Tri pushdowns (plates)

3x12

4x10x2

Decline abs - 3x20

CARDIO - 30mins incline treddy

Happy with how the military press is progressing.. chins have gotten worse since last week though. Lol, must be the extra weight I'm carrying :?

[jono]

great MP - ill be doing mine later today :grin:

[Sportsgirl]

Geez girl, you're making me feel like a fatso!! I think I'm pushing 80kg at the mo LOL (don't know actually, I haven't stepped on a scale for 3+ months)

Looking forward to next Sunday \:D/

[poos_n_wees]

great MP - ill be doing mine later today :grin:

Spanx Jono!

Geez girl, you're making me feel like a fatso!! I think I'm pushing 80kg at the mo LOL (don't know actually, I haven't stepped on a scale for 3+ months)

Nigga pleeeeez. You always look amazing

Looking forward to next Sunday \:D/

:dancing:

Saturday 25/7

TRAINING - Off

CARDIO - 2.4km run (AM), netball game (PM)

Sprained my motherfrickenstoijhlkwehrhjlakdjk ANKLE. SUCKS. Stupid whore from the other team tripped me up.

Sunday 26/7

TRAINING - Off

CARDIO - Off

Missed out on a netball tourny in Hamilton today cos of the ankle. Being a cheerleader/waterboy/bumgirl is not fun

Other than icing it and keeping it elevated... is there anything else you can do for a sprain? I need it better by next Sunday

/sulk

[poos_n_wees]

MONDAY 29/7

Training - Horizontal push/pull

Incline bench

warmups 20x10

30x8

40x8

45x6

45x6

Tbar row

25x8

45x6

45x6x2

Flat DB bench

16's x10

19's x10

21's x10

19's x10

Overkill :?

DB row

21x10

24x8x2

BB curls

10x10

15x10

10x10

Cable curls (where you curl it into a front double bi? :? )

2x12

1x12x2

Abs.. 5x20

Cardio - 30mins brisk walk (AM), 20mins treddy (PM)

Stopped being such a poof about the ankle.. its healing nicely now Just gonna stick with upperbody stuff for the time being.. hopefully be able to get back into squatting next week.

TUESDAY 28/7

Training - Off

Cardio - 30mins brisk walk

[jono]

hope that ankle heals up for ya.

sucks to get injured

[rose]

Stupid whore from the other team tripped me up

Pssst, send her along to Round Twelve :pfft:

hopefully be able to get back into squatting next week

8)

[biggurl27]

Um I don't think you are suppose to go for a 30 min brisk walk when you have a sprained ankle?? :-s

[poos_n_wees]

Pssst, send her along to Round Twelve :pfft:

:grin:

Um I don't think you are suppose to go for a 30 min brisk walk when you have a sprained ankle?? :-s

I'm desperate for it to heal J. 'Brisk' was a bit of a stretch.. still a bit of limping, but it seems to feel better the more active I am on it :?

[poos_n_wees]

hope that ankle heals up for ya.

sucks to get injured

Hard. Its on the mend now though! :grin:

WEDNESDAY 29/7

Training - Verticals

Seated BB press

warmups 20x10

30x8

35x8x2

Lat pulldowns (lbs)

80x10

95x8x2

Seated machine press (plates)

40x10

50x10x2

CG pulldowns (lbs)

90x10

105x8x2

Lat raises

6's x10

7's x10x2

Tri pushdowns (lbs)

40x12

50x12

40x12

A1. Ezibar skullcrushers

10x12x3

A2. Ezibar CGBP

10x12x3

Cardio - 30mins incline treddy

Hrmmmm. Cardio's been a bit of a copout recently. Soon as the ankle's 100%, I need to make more effort to hit the track.

Have just started a challenge with 2 ladies at the gym.. we're gonna take progress pics at the end of each month, see how we compare by the end of the year! These girls are jacked.. so its gonna be interesting to see how this turns out! \:D/

Guess that means I have to diet :?

[jono]

looking good.

diet = :twisted: