Smalls Road To Recovery

[Small]

Nice work keeping your eye on the prize

Have you noticed any changes, either in your physique or moods from taking the thermos?

umm, wel as u know i started then stopd the thermos and started again jus this Monday - i have had a great week mood wise, heeapsa energy (except training still owns me) physique wise not realy stil faty haha

Thursday May 22

Exercise:

AM: 40min cardio (walk)

PM: [stink] Chest Wo

-db chest press 12.5kgs 10 10 10 10

-flat db flyes 9kgs 8 8 8 8

S/S situps on bench feet on floor 20 20 20 20

-incline db press 10kg 10 10 10 10

-mach press 32kgs 8 8 8 7

S/S ab mach 15 10 10 10 (OMG so hard..)

-pec dec 7plates 8, 6plates 8 8 7

30mins cardio (tmill, lvl5, incline@10, 216cals)

Diet:

715AM 2xfatburners

810AM 1/2cup oats, 1 scoop pp

11AM 1 can tuna, 3 cornthins

1255PM 2xfatburners

115PM 110G chicken, 100G kumara

330PM 1 pshake

525PM 1 pshake

745PM 150G chicken, 150G brocolli

i cant believe petrol iz over $2 a litre. ludakris!...luki i dont eat much food haha. then again i found 80c at the gym today.. YUSS thatl buy me 400mls!!

o and i have me routine + music sussed. random spurr of the moment thing lastnite b4 bed. thankgod...but tis horrid 8)

[2guns]

found 80c at the gym today.. YUSS thatl buy me 400mls!!

good math

[biggurl27]

What type of music did you choose Small, gonna bust out some gansta rap?

[Small]

good math

thankyou

What type of music did you choose Small, gonna bust out some gansta rap?

:shock: ..how did you know?

:shifty:

[biggurl27]

haha noice just as long as it doen'st have any naughty words

[Small]

nah nah ofcourse not :grin: and ive managed to organsie it so im on stage for as little amount of time as possible :pfft:

[biggurl27]

You're going to do a slow robot onto stage aye? haha

[biggurl27]

Here go

[poos_n_wees]

i cant believe petrol iz over $2 a litre. ludakris!...luki i dont eat much food haha.

Shit yeah! Its crazy.

\:D/ on getting your music sussed. Did you choreograph your own routine?

[Pseudonym]

saw the comps had been up dated on the nzbb comp calender, was like wat the hell wen i saw "1 month, 1 week till Auckland Champs" but its not, its 1month 2weeks...thankgod.

I've just changed the way it calculates the time remaining. Before, if it was 1.7 weeks left, that would be rounded down to just 1 week. Now it rounds up to 2 weeks (assuming I haven't broken anything!). Hopefully that will work better.

[Small]

You're going to do a slow robot onto stage aye? haha

exxactly! marvellous melvin anthony is my hero :pfft:

but no seriously, im getin on and getin off fast and painless as poss !

Did you choreograph your own routine?

yessss :oops:

hahahahahahahaha jus u wait n c it [its crap!]

I've just changed the way it calculates the time remaining. Before, if it was 1.7 weeks left, that would be rounded down to just 1 week. Now it rounds up to 2 weeks (assuming I haven't broken anything!). Hopefully that will work better.

thanks pseu

Friday May 23rd

Exercise:

AM: 30mins cardio (walk)

PM: shity arms (2bis/2tris ex..then sum arse racksd off wit my bar and i got fed up and went to tmill)

30mins cardio (tmill 10mins lvl5, incline@15, 20mins lvl5 incline@10)

Diet:

640AM 2 fatburners

8AM 1/2cup oats, 1 scoop pp

11AM 1 can tuna, 3 cornthins

1230PM 2 fatburners

120PM 100C chicken, 100G kumara

345PM 1 pshake

720PM 200G chicken

Saturday May 24th (5WEEKS woot!)

Exercise:

AM: 1/2netball game (was late, but an intense 25mins) lost 25-20

Diet:

945AM 2 fatburners

1030AM 1/2cup oats, 1 scoop pp

1PM 200G chicken

2PM 2 fatburners

420PM 100G chicken

705PM 150G beef

950PM 1 WW cookies n cream icecream

(well...108cals..same as (prolly less seing as my tablespoons are worth the average persons half a container haha) a tablespoon of beloved PB so i had it + had no carbs today xcept oats, and this is 19g carbs hahaha

diet gets harder from this weekend (and will so gradually every weekend)

MT= tuna + 2cornthins

L=chicken + 50g kumara

exercise stays the same at this point

oh and far out....theres this new subdivision near my house and theres all these new shops being made in this one location; they will be fully functional by my comp (prolly by mid June) Dunkin Donuts, Jesters Pies, St Pierres Sushi (not that il b goin There after comp XD) and a bakery but to name a few...then further down the road is wendys, then mcDs, KFC, BugerKing, and Cheesecake shop!

excellent.

:twisted:

[poos_n_wees]

diet gets harder from this weekend (and will so gradually every weekend)

MT= tuna + 2cornthins

L=chicken + 50g kumara

exercise stays the same at this point

Aww.. do you get heaps of veges at lunch though?

oh and far out....theres this new subdivision near my house nd theres all these new shops being made in this one location; they will be fully functional by my comp (prolly by mid June) Dunkin Donuts, Jesters Pies, St Pierres Sushi (not that il b goin There after comp XD) and a bakery but to name a few...then further down the road is wendys, then mcDs, KFC, BugerKing, and Cheesecake shop!

excellent.

:twisted:

WOW. Sounds like my kinda neighbourhood

All the people in your area are probably too skinny lol. I'm betting there'll be a new gym in the subdivision in the nearby future :pfft:

[Small]

Aww.. do you get heaps of veges at lunch though?

WOW. Sounds like my kinda neighbourhood

All the people in your area are probably too skinny lol. I'm betting there'll be a new gym in the subdivision in the nearby future :pfft:

nah, no veges...well jus coz im too lazy to cook any and take any. i have my whole plan written up for the next 5weeks il post it up wen im on the other comp.

i do need to drink more water tho

and yes, dam skinny people !!

hate my skool. pssh... full of sticks. they need to eat

[Small]

Sunday May 25th

Exercise: Rest Day

Diet:

745AM 2 fatburners

830AM 1/2cup oats 1scoop pp

1205PM 1xEAS peanutcaramel protein bar (230cals;17g pro, 23g carb)

1245PM 2 fatburners

3PM 100G chicken

6PM 150G chicken/beef

9PM 1 pshake

hada brill day today. got a nu bikini today too that was on special $29! coz planning on goin to waiwera {if its sunny} day after comp, goodi

[poos_n_wees]

4 weeks, 5 days.. ah ah ah ahhhhhhhhhhh

Hang in there!

hada brill day today. got a nu bikini today too that was on special $29! coz planning on goin to waiwera {if its sunny} day after comp, goodi

Ooh I buy my swimwear stuff in winter too

$29 for a set is a sweet deal!

[Small]

hehe fanks poos! that pik brightened my day! but cookie monster FTW!

yeah i was pretty stoked aztec rose one, which was originally $75 woot!

i didnt even have to pay for it either-hada lovely giftvoucher

Monday May 26th

Exercise:

AM: 40min cardio (walk)

PM: Back Wo

-tbar row 20kg 8 7 8 6

S/S db standing rows 89kgs 12 12 8 8

-latpulldown 75lbs 8 8 8 8

S/S cruchie on bench w 6kgs db 25 20 20 20

-one arm db row 17.5kg 6 6 6 6

-underhand b/b row 22.5kg 12 12 12 12

-seated row 59kg 7, 52kg 8 7 6

-rear delt mach 5plates 10 10 8 10

S/S hanging knee raises 10 10 10

30min cardio (tmill, lvl5 incline@10, 216cals)

Diet:

625AM 2 fatburners

8AM 1/2cup oats, 1 scoop pp

1050AM 1 can tuna 2 cornthins

12PM 2 fatburners

115PM 100G chicken, 50G kumara

335PM 1 pshake

530PM 1 pshake

8PM 150G chicken, 300G brocolli

Weigh In: 58.6kgs

:grin:

my strength is starting to wane (sp?) a bit; reps are all over the show but my moods flatlined-pretty good all the time. can't wait to get to the 1st of June-then it'l jus be counting down the days of the month!

[Small]

this is my projected comp prep - i have it up on my wall, reminding me what i have to do :shifty:

my projected weight targets are something like..

Mon May 26th 58.6kgs

Mon June 2nd 57.8kgs

Mon June 9th 57kgs

Mon June 16th 56.4kgs

Mon June 23rd 55.8kgs

Sat June 28th 54kgs (minus water)

Mon June 30th..hu cares :pfft:

thats all ISH bekoz, as a plan, well in reality who knows what my body will do

Comp Plan FINAL2.doc

[biggurl27]

Looks good Small, and your weights are still pretty good considering :wink: Keep up the good work girl! :nod:

[poos_n_wees]

:ditto: Pretty damn strong relative to your weight :nod:

Final comp plan looks good!

[Small]

Tuesday May 27 (32days :shifty: when did that happen!)

Exercise:

PM: 1 hour cardio (tmill: 30mins, lvl5 incline@10; 30mins, lvl6.4 397cals)

Leg Wo

-leg ext 6plates 20 20 20 20

-legpress 120kg 10 10 10 10

-db lunges 15kg db e.s 8 8 8 8

-lying leg curl 7plates 8 7+6plates 3 10 9

S/S stiffleged dlift 17.5kg 10 10 8 8

-leg ext 10plates 10 10 10 10

S/S standing calve raise w 12.5kg db e.s 12 12 12 12

-seated calve raise 40kg 12 10 10 10

20mins cardio (tmill: 20mins, lvl6 109cals)

Diet:

745AM 2 fatburners

815AM 1/2cup oats, 1 scoop pp

1050AM 1 can tuna, 2 cornthins

12PM 2 fatburners

110PM 100G chicken, 50G kumara

4PM 1 pshake

6PM 1 pshake

8PM 150G chicken, 300G brocolli

[Small]

been working 10pm-130am shifts at work lately, hence no AM cardios. really felt the effects of it today, w.o felt cruh-ud!

Wednesday May 28th

Exercise:

PM: Chest Wo

-flat bpress 30kg 10 8 8 7

-incline db press 12.5kg 6 6 8 8

S/S crunchies on bench w 6kg 25 25 25 25

-flat db flyes 9kg 8 8 8 8

-flat db press 15kg 4 (dntknowathapndhere..)

-UR chest press mach 32kg 10, 36kg 8 8 8

-pecdec 6plates 7 8 7 7

30mins cardio (tmill, lvl5 incline@10, 216cals)

Diet:

845AM 2 fatburners

915AM 1/2cup oats, 1scoop pp

1110AM 1can tuna, 2xcornthins

12PM 2 fatburners

110PM 100G chicken, 50G kumara

330PM 1 pshake

530PM 1 pshake

8PM 150G chicken, 300G brocolli

[Ministry of Justice]

Small, how small are you?

[biggurl27]

Hey MoJ Smalls earlier posts tell you:

my projected weight targets are something like..

Mon May 26th 58.6kgs

Mon June 2nd 57.8kgs

Mon June 9th 57kgs

Mon June 16th 56.4kgs

Mon June 23rd 55.8kgs

Sat June 28th 54kgs (minus water)

Small those hours suck! What is your job?

[Small]

Small those hours suck! What is your job?

ino haY, but while ima newbie in the biz i take wat i can get, panel operating for radio, otherwise a student

Thursday May 29

Exercise:

AM: 40min cardio (walk)

PM: Shoulder Wo

-bhindhead mil press 15kg 15 12 12 12 (stil hurts my sh this ex)

-UR Row 22.5kg 8 8 8 7

-lat raise 5kg 10 10 10 10

S/S shrugs 17.5kg dbs 12 10 10 10

-fwd raise 6kg 10 10 10 10

S/S hanging knee ups 12 12 12 10 (2 dumb munter that thinks hes all that: jus coz im small and a female dus not mean u have tha rite to take the shiz im working out with!!! farr... kthxbi)

-db sh press 10kg dbs 9 6 4 8

30min cardio (tmill, level5, incline@10, 216cals)

Diet:

635AM 2 fatburners

8AM 1/2 cup oats, 1scoop pp

11AM 1 can tuna, 2 cornthins

1215PM 2 fatburners

115PM 100G chicken, 50G kumara

330PM 1 pshake

540PM 1 pshake

8PM 150G chicken, 200G brocolli

brr twas chilly this AM!! started a new tub of pp today, eas 100% whey-izz sooo yum {il enjoy it for the next two weeks b4 chicken attack}! PM if you want the sellers details, good az prices for a whole buncha stuff and free shipping 8)

jus feeling blah, wel gudo moods, but struggle at gym atm to lift nething..the 1kg dumbells looking quite appealn atm

[Kiwi]

I think you're doing awesomely - so keep up the good work. I can imagine it is really hard going with your tough hours, dieting plus it is getting damn cold!

Just a couple of questions - the tuna you eat - are we talking a big'ish can or one of those little 85g cans? Also - are you thinking of changing from protein drinks to more real food soon or are you doing okay as is?

Hope today is a good one