Log your lifts woman

[Shutupandsquat]

Press-ups on the spin bike? Lol what? how do you even...

[icecream]

I was quite mortified 8)

I used to teach a pre choreographed spin, and it irked me no end when I'd attend freestyle classes with that sort of shit in them - still does it's a cardio class for a fucking reason. RAWR.

[teamfatboy]

Ok so it wasn't an rpm class it was freestyle spin. Dunno about you guys but I fucking HATE pushups on spin bikes, they're retarded and don't even work the chest or arms and HELLO IT'S A SPIN CLASS, AM HERE TO DO CARDIO.

He even had us off the bikes doing freaking planks and crunches.

never again.

Nope, that is just wrong.W.R.O.N.G. - wrong... I'd kick his ass if it were me.

Besides, as you clearly already know, done right a spin class can work core strength just fine, if the 'choreography' or whatever it's called is done right and the instructor knows how to cue it.

And thanks I'm one of the weaker ones at the box but I'm creeping up slowly haha.

What? An 85kg deadlift raw ? Nothing wrong with that :nod:

But seriously... one beef sausage for dinner ?. Don't make me nag you about protein! :grin: If you want "more muscle", that's gonna take "more food"....

[Shutupandsquat]

I'm glad I never have and never will attend any classes hahaha

[icecream]

I usually have two, wasn't hungry tonight :oops:

I have my PLAN all ready for tomorrow though, was a bit of a shock seeing how much sugar I was actually consuming :pfft:

Yep raw, we all do raw, have seen some impressive lifts from our girls and I like to link them to powerlifting comps that I see on here..

I don't know if I should tell the gym, when I told reception to cancel my Thursday spot he kind of laughed like he expected it. They have rpm classes too so I'll stick to those. And then go to my old works one as well.

Had to do these errr.. Fabulous crunches holding a 1kg dumbbell too. :doh: GYM WEIRDO ALERT.

[teamfatboy]

An oldie but a goodie... Train, EAT, Grow

Clearly, you do know this stuff - but :roll:

As for the spin classes, I def prefer those where, if you have to get off, it better be to reach for the bucket. One of my favorite instructors at the old Bodyworks in Wellington used to prowl the room, giving the regulars a big turn-up if she thought they were coasting. THAT's what make it a good class, not a few minutes of planking.

I checked the results from the three-lift comp down here that Tanz did, but of course they did clean-to-overhead, not deadlifts. At some of the Wellington p/l comps, a pull like that would be perfectly respectable :nod:

[icecream]

I'll be good and eat aaaallll the (good) food as of tomorrow I PROMISE!

[teamfatboy]

I'll be good and eat aaaallll the (good) food as of tomorrow I PROMISE!

Did ya ? Really ?

[icecream]

:haha:

Logging starts today, off to the gym 8)

[icecream]

Went to my old work this morning for a workout, throat not right for crossfit (colds go straight to my throat and chest and make me wheezy).

Anyway I got halfway through before calling it quits because, while I love going there, I fucking talk to EVERYONE, so after about an hour my body was ready for some food.

Thankfully the mirrors are away being fixed, so i could do squats without being distracted by any hot bodies walking past \:D/

Bench Press:

Warmups etc then

5x5 @27.5

5x5 @27.5

5x11 @30

Squat:

Warmups etc

5x5@50

5x5@55

5x5@65 <-- yes should have been as many reps as possible, but omg I could not shift it today. Struggle street.

Got talking to an old workmate about life for like 10mins here

Bench assistance:

Strict pushups 3x15

Err and then I had chats with my old manager and THEN with a lady talking about her up and comings comps.. Gave up and went out for lunch.

Pathetic excuse but whatever, I'm sick so at least I tried :grin:

[icecream]

I'm such a novelist :roll:

[Android]

I'm such a novelist :roll:

no questions, you covered....everything :pfft:

[icecream]

Gift of the writing gab :grin: Oh well, keeps the readers reading my blog (not the one ive posted here obvi, thats just a log)

[icecream]

Away for the weekend. Decided not to take gym gear as last time I was in kerikeri I did nothing, this time my child went on a boat all of Saturday and I had nothing to do fuckers.

This morning - wendler cycle

I fucked around with squats, we almost train outside, it was 5am and I could NOT get warm. So I just did 3 or 4 sets of 5 on my warm up weight my legs were numb.

Wod:

7 min AMRAP of push press - 1/2 or 1/3 of your body weight.. Scoring went by how many times you dropped it - 5 burpee penalty every time you dropped the bar. Which you completed as soon as you dropped it.

So basically, I'd drop it and take my time doing burpees before picking up the bar again. The last minute I stood there holding it in the rack position the whole minute. There was no incentive for me to bust my ass - except for the possibility of burning more calories and fucking up my shoulders that is..

Dumb workout, really pissed I got up at 4:30 for that one.

My crossfit month is up this month and I'm probably not going to bother next month as I'm enjoying the gym more at the moment

And again, cool story bro

[icecream]

After my little cry about crossfit, I thought DO SOMETHING TO CHANGE THIS.

Then I read a blog about a girl called Staci who powerlifts AND does a bit of crossfit, then the grey skies cleared and the birds chirped. Suddenly I knew..

I had to get into a new strength program.

Anyway thanks to TFB for nudging me in the right direction!

Sheiko #29 Day ONE.

Bench

1x5@20

2x4@22.5

2x3@25

5x3@27.5

(have rounded weights to the nearest plate obvi)

Squat:

1x5@37.5

2x5@45

5x5@52.5

Really had to talk myself through the last 5, quarter squatters motivated me.

Bench (again? Ok)

1x5@20

1x5@22.5

4x4@ 25

Flyes and good mornings to acccccessorize.

I found the squats hard in comparison to the bench.. But my chest is a bit twitchy now.

Do like! (hopefully I did it right)

[steak]

[teamfatboy]

Now that's what I call a BIG WEDNESDAY

Nice work - good to see you getting straight into it :nod:

[icecream]

Hey steak - ill take a white choc and macadamia thanks :nod:

Speaking of cookies, I was at subway in wellsford in the weekend and they do a mega cookie.. All the flavours in one :rockout:

[Shutupandsquat]

Hey steak - ill take a white choc and macadamia thanks :nod:

THAT IS THE SHIT! I used to have that every week last year during my diet as a cheat... and this week haha

[icecream]

It seemed to be the cookie of choice for a few of the trainers at my old work as well :nod: so good. Now I want one.

[steak]

Cheesecake does it for me :shifty:

sadly not as often these days as I crave :pfft:

KUTGW 8)

[icecream]

Day 2

Deadlift up to the knees

1x3@42.5

2x3@50

2x3@60

4x3@65

Incline Bench 4 sets 6 reps @ 25

btw how light is light for accessories? Do I just want to plonk my way through them and move on, or do I want to be slightly struggling?

Dips 5x5

Deadlift 'from boxes' (used the lowest possible hole on the power cage)

1x4@47.5

1x4@55

2x4@65

4x3@72.5

Lunges 5x5 each leg 10kg DBs

Abs said 3x10. So I held planks for 5 minutes.

[crazyfacials]

You're on your way to beating the dancing Indian (and 1 stupid dancing Arab guy ) on the incline press, keep up the good work

[icecream]

How far have I got to go?

[crazyfacials]

lol there is two of them now, 5-10 kgs and you'll pass them...so much for my bullshit story about us being a warrior race, spawns of saladin lol