10 WEEK CHALLENGE!

[poos_n_wees]

Aww thanks heaps ladies!

Monday 29/10

TRAINING

Full squats

warmups,

40x8

60x8

70x8

100x2

60x10

Db bulgarians

15'sx10

22'sx10x2

RDLs

50x8

70x6

90x6

100x5

Calves.

CARDIO: trackwrk, 400m:200m x10, ~1hr laps in the pool

DIET: 1720

P - 179g

C - 128g

F - 48g

[poos_n_wees]

Tuesday 30/10

Weather is the sheezy today!

TRAINING

BB push press

warmups,

30x5

35x5x2

40x3

40x2

Lat pulldowns - wide V-grip bar thing

48x6

54x6x3

Seated machine press

45x10

60x10

60x9

Chins

8x3

Dips

8xBW

6xBW+10kgs

5xBW+10

6xBW

A1. Skullkrusherzz!!

20x10

30x3

20x10

A2. CG bench

20x10

10x30

20x10

Abs

-Romanian twists w/10kgs

-Decline bench crunches w/10kgs

CARDIO: None

DIET: 1725

P - 170g

C - 124g

F - 53g

[poos_n_wees]

Wednesday 31/10 - off

Its FINALLY starting to feel like Summer. Love itttttt 8)

CARDIO: 30min jog, 40mins laps in the pool

DIET: 1561

P - 162g

C - 102g

F - 47g

51 days to go!

[poos_n_wees]

Thurs 1/11

TRAINING

Deads

warmups,

80x5

100x5

120x3x2

Disappointing. I so wanted to hit 3pps but my calouses ripped off (lovely) and grip kept failing even with the fecking chalk

Bench

warmups,

40x6

50x6

60x3

Db row

22x10

29x8

27x10

Db incline press

22'sx8x3

BB curls

10x12

15x12

20x12

Seated hammer curls

14'sx10

14'sx8x2

CARDIO: Trackwrk, 600m:300m x4

DIET: Didn't tabulate, but went out that night soooo pretty sure it was somewhere over 3000.

[poos_n_wees]

Friday 2/11 - off

Was supposed to do some complexes/pylo work but was way too buggered to go gym when I got home. So I slept instead :pfft:

CARDIO: trackwrk, 200m:100m x10, 40mins pool laps

DIET: 1757

P - 162g

C - 102g

F - 72g

I'm starting to enjoy the cardio (shock horror!! :shock:) its the 'dreading doing it' part thats the hardest, but its actually not that bad once you get stuck into it.

The diet is going good too. Preparation is the main thing - if my meals aren't ready then I'm more likely to snack on something else. I've found its easier to stick to the same meals day in and day out. It's alot less hassle to prepare and the macros etc already fit in nicely to the total intake.

[poos_n_wees]

PROGRESS: End of Week 3

Black: Week 1 measurements. In red: what they measured today (in cms)

Weight: 75kgs - 74kgs

Waist: 76 - 76

Hips: 109 - 106.5

Thigh: 69 - 63.5

Calf: 38 - 37

Bicep: 29 - 30

Pretty dramatic loss on the ass and thighs yayyyyy :jive:

[AK]

Your stats improoved nicelly :nod:

Gained some size on your gunz too :wink:

[poos_n_wees]

LOL Thanks AK!

[Pseudonym]

Good work on those numbers, PnW. We'll have to get some photo updates soon.

As for the cardio, I went to the pools the other day.Great fun, but I'm shocked at how unfit I am. I used to play waterpolo in high school. (OK, that was 10 years ago, and I never played it very well even then, but still...!) Yesterday, I managed 2 lengths of freestyle before I had to switch to something less taxing, like sculling. :shock:

[Josie]

Great job PNW's!!

We're the same height and IMO your before pics look great (nice V shape!) so you now have the dubious pleasure of being inspiration for me!

[poos_n_wees]

Thanks alot guys! I'll post up some pics at the 5-week/halfway mark

As for the cardio, I went to the pools the other day.Great fun, but I'm shocked at how unfit I am. I used to play waterpolo in high school. (OK, that was 10 years ago, and I never played it very well even then, but still...!) Yesterday, I managed 2 lengths of freestyle before I had to switch to something less taxing, like sculling.

I know EXACTLY what you mean. It seems like swimming is a whooole different ballgame to the running/walking-type cardio. Maybe its just my retarded technique, but it seems to be waaay more taxing :shock: Its embarassing 'cos there are usually elderly people in the lanes on either side of me doing lap after lap, while I'm resting after each one, trying not to drown

I'm still trying to learn how to scull properly lol. How do you do it?! I can only last a couple of mins before I start sinking

We're the same height and IMO your before pics look great (nice V shape!) so you now have the dubious pleasure of being inspiration for me!

Aww cheers for that Josie How's your training going?

[Pseudonym]

I tried finding a video tutorial I could link you to, but nowhere on the net seems to have a proper sculling video. The best I could find is more a drill based on a back scull, rather than the swim style itself. Still, it might help...

http://www.goswim.tv/drilloftheweek_com ... _0_20_0_C#

Basically I lie on my back, kick my legs, and scull my hands in and out from my sides.

[poos_n_wees]

Awesome, thanks ! :grin:

[poos_n_wees]

Monday 5/11

Totally and utterly shagged. I've been daydreaming about my pillow and bed allllll day

TRAINING

Squats

warmups,

40x8

60x8

70x6x2

80x3

Rev bb lunges

40x10x3

RDLs

60x8

80x8

100x8

Leg press calves (pps)

3x12x2

4x12

CARDIO: trackwrk, 400m:200m x9, 1.5 hrs pool laps

DIET: 1754

P - 185g

C - 145g

F - 43g

I get to have oaaaaaaaaaaaatttttttssssssssssss in the morning :jive:

[poos_n_wees]

Tuesday 6/11

TRAINING

Seated bb press

warmups,

40x5

40x4

35x5

40x4

Chins

4x6

Face pulls

40x12

50x12x2

Lat pulldowns

65x8

80x8

95x8

Lat raises

4'sx12

5'sx12x2

Dips

3x8

-Abs

CARDIO: HIIT 20:40 x15 (bike), 40mins pool laps

DIET:2494

P - 117g

C - 276g

F - 96g

Diet was a shambles today. Damn rain and cold making me crave hot carbs

[Pseudonym]

What does your diet look like with those macros?

[poos_n_wees]

Oh, urmmm..

M1: 1/2 cup oats, 1/2 scoop PP, fish oil caps

M2: 90g tuna, 4 rice cakes

M3: 150g beef, 2 cups fibrous veg

[cardio]

M4: 2 toffee pops, 2 rice cakes, 3 crumpets w/jam & uhhh nutella

M5: Panini w/90g tuna, some greens, cheese, mayo

[training + HIIT]

M6: 2 chicken nuggets w/tomato sauce

I think I have OCD tendencies 'cos even if I cheat on the diet, I measure out whatever I'm having - like the grams of jam/nutella/mayo etc :oops:

Couldn't be stuffed making anything after training. Was sitting on the couch watching TV when I got home, brother sat down next to me with his dinner and that explains M6 lol. Think I'll post up my meals from tomorrow to make me more accountable

[tallulahangie]

How's the 10 week challenge going?

[poos_n_wees]

Hahaha! Man I'm a slacker. The dieting hasn't been so great, I've lost quite a bit of weight, but thats only 'cos I haven't been eating much. Just soft and pudgy-like Training's been a bitch lately. Longer working hours means Im up training at 3am most days . Nevermind..no more excuses. New year = new goals!

I think I'll just let this thread shrivel up and die and start up another one next year for the comp prep

[Cheeky]

Hey PW what comp you thinking of doing?

[poos_n_wees]

Hey PW what comp you thinking of doing?

Hey miss cheeky aussie

Urmm.. one that's a bit later in the year, like around september/october-ish :nod:

[ohjoshua]

Started on Monday 15/10, ending December Friday 21/12. Thats about 10 weeks right..

Why: Getting sick of my thighs rubbing together. Want my abs back.

Will be using this journal for a place to document my workouts and diet, highs and lows, ups and downs, the good times and the bad times...

Since I like journals with pictures, I'll post before pics soon (and later, afters ) and my measurements

nice try..... where are my after pics???

Dont think you can make claims of posting after pics without having to hear about not doing it...

[poos_n_wees]

nice try..... where are my after pics???

Dont think you can make claims of posting after pics without having to hear about not doing it...

Damnnnn was kinda hoping this journal would sink to the bottom and die a quick death... so thanks for reviving it Josh I've done some unintentional uhhh "bulking" lately lol, so will post pics in my other journal latererers