Smalls Road To Recovery

[Small]

Loving your diet :grin:

You could still get bigger on 10-15 reps, max out last set heavy as 10, you'll get stronger with your diet being full of yummy stuff. You have so many years to see what works for you so worth trying different things. You can stay nice and lean around 16% all year around which looks great and grow and keep your Dad happy. Do some heavy training and do 3xcardio per week.

hahaha my diet.. :? :shifty: 8)

staying 16% is a nice 'idea'....but ive prolly already blown my chances of that whoops

i know i jus wana stick with this training till the end of the year, hopefully i can get to around 65kgs by end of year and >20% bf; then next year will be carefully monitored training and diet to get to hmmm 70kgs, 20% bf

these are probably unrealistic goals, but i feel theyll keep me motivated for my onstage goal of 58kgs, 10% bf by 2010 (wow)

My legs have bloody exploded on high rep squats. I bought some jeans a couple months ago with plenty of room, now I need new ones. It's worth a shot giving the high reps a go. But make sure you're still doing really pushing it.

hmmm yeah i see wat ure saying, how many sets at what reps, atm i aim for 10 reps, geting 6-8 on the heavier weights

mZ showed me bill starrs 5x5 w.o for adding strength and mass, so it jus confuuses me more-and that 5x5 seems to me like not enough to grow (i.e im not used to it)

So are you gonna give the high reps stuff a go? Does that mean you get to eat more?

Sounds like a win-win situation to me!

the jurys still out on whether il give it ago

haha i jus eat more newae :twisted: , y wuld i want to damage my metabolism at this age, when theres decades more time for me to compete...

Friday August 15th

Exercise: None

Diet: no food until a bakery slice at 4pm :?

and thennnnnn WILDFIRE yumo! definately got my protein in-all u can eat meat..all goodies!

Saturday August 16th

Exercise:

12PM 1x full [school] netb game, hard hard was sweatinglots and an awful game, shocking loss (but i was jus filling in)

2PM 1x full [club] netb game, hard FUN game won 36-10, we switch round positions for last quarter, manager wanted me in goal but sum1 else got it, so i jus went to WA

...but ended up buggaring my knee and now i hava huuuge egg bruise on it, which i know is guna hurt tomoro

**thats the last netball 4 season w club, looking at doin summer league bball or netty tho

Diet:

didnt eat till some loolies after first game, and havent eatn since..

idk wats going on :naughty:

[poos_n_wees]

Omg, you don't wake up hungry?? Man, Im starving first thing in the morning!

Sounds like you had an active Saturday! Congrats on the club game win

[biggurl27]

Not sure 5kgs lean mass a year is doable, but might be at your age aye you probably haven't stopped growing totally. I think 2-3kgs for sure. Good to look at what your Mum was like at your age, what her normal weight is as you usually follow similar. I am 5'5 and my mum is 5'10 (I'm the midget version) but we have been the same size most of the time she is quite fit and broad back shoulders in the family. At your age I was around 65-70kgs.

I re'con I wouldn't be able to play netball on no food, not that I can play netball haha :naughty: Eat to grow girlie, good foods, and goods sleeps. I always try for 8 hours where possible. Off season still take tuna and corn thins everywhere. Or you could do your PB on a couple of corn things yum yum with shakes at the ready

[SoaringSwine]

My legs have bloody exploded on high rep squats. I bought some jeans a couple months ago with plenty of room, now I need new ones. It's worth a shot giving the high reps a go. But make sure you're still doing really pushing it.

hmmm yeah i see wat ure saying, how many sets at what reps, atm i aim for 10 reps, geting 6-8 on the heavier weights

mZ showed me bill starrs 5x5 w.o for adding strength and mass, so it jus confuuses me more-and that 5x5 seems to me like not enough to grow (i.e im not used to it)

Tuesdays and Saturdays I was doing 5/6/7/8/9/10 reps or 7/8/9/10/11/12 reps and Thursdays it was 5 sets of 15. I think I put about 5cm on my legs. Either of the rep schemes really get the legs pumping.

[Small]

Omg, you don't wake up hungry?? Man, Im starving first thing in the morning!

Sounds like you had an active Saturday! Congrats on the club game win

wen im dieting i wake up ravenous and can overeat exxtreemly, but wen my diets like it iz now haha i dont really hav an appetite

ooo check out my pbs 8) :twisted:

Not sure 5kgs lean mass a year is doable, but might be at your age aye you probably haven't stopped growing totally. I think 2-3kgs for sure. Good to look at what your Mum was like at your age, what her normal weight is as you usually follow similar. I am 5'5 and my mum is 5'10 (I'm the midget version) but we have been the same size most of the time she is quite fit and broad back shoulders in the family. At your age I was around 65-70kgs.

I re'con I wouldn't be able to play netball on no food, not that I can play netball haha :naughty: Eat to grow girlie, good foods, and goods sleeps. I always try for 8 hours where possible. Off season still take tuna and corn thins everywhere. Or you could do your PB on a couple of corn things yum yum with shakes at the ready

well ive already asked how much is 'doable a year' frankly its undefinable dues to differences in people. thats y i aiming high high!! my mum was a skinny rake at my age-i take after my dad; short and squat; i am so not long n lean

i knooooooowwwww i have to eat more and good foodzz

im jus being a lazy bum

'cept im having cake this week and noone can stop me!

Tuesdays and Saturdays I was doing 5/6/7/8/9/10 reps or 7/8/9/10/11/12 reps and Thursdays it was 5 sets of 15. I think I put about 5cm on my legs. Either of the rep schemes really get the legs pumping.

ahh sweet thankzsss

Sunday August 17th

Exercise: Powerlifting Day [new!]

-db curls 9kg 10

-flat benchpress:

bar 12

2.5kg e.s 12

5kg e.s 10

7.5kg e.s 10

8.75kg e.s 8 8

10kg e.s 1+[5 assisted], 1+[1 assisted] [40kgs ]

-deadlift:

5 e.s 12

10 e.s 10

12.5kg e.s 8

15kg e.s 8

17.5kg e.s 8

20kg e.s 5, 4

21.25kg e.s 2 [62.5kg :grin: ]

-overhead press 20kg (bar) 8

-hanging leg raises 10

**no squats today, reallly sore knee from netball yesterday gota huuge bruise on it

Diet:

11AM 1 piece vogels toast, 1 TB PB

2PM 1 pshake w trimmilk

..thats is so farr :doh: GODDAMMIT

[teamfatboy]

OMG Small wot r you doing! Those are great PB's \:D/

Give yourself a clap, and a huuuuuuge piece of cake!

[poos_n_wees]

wen im dieting i wake up ravenous and can overeat exxtreemly, but wen my diets like it iz now haha i dont really hav an appetite

Lol, funny that.. always want what we can't have! Now that you can have it, its like mehhh :pfft:.

40kg bench and 62.5kg deads! :rockout:

Nice work with the OHP too. Won't be too long before you'll be adding weight to that too \:D/

[Small]

Goals for next week [11th-17th]:

-65kg squat

-37.5kg bench

-42kg deadlift

Did:

-67.5kg squat x7

-40kg bench x2

-62.5kg deadlift x2

excellent :grin:

now must assess what i want to get next...

OMG Small wot r you doing! Those are great PB's \:D/

Give yourself a clap, and a huuuuuuge piece of cake!

chiiihehe *hi5*

what shall i have for bday dinner?

[^^^this is an open question to the forum btw :pfft:]

Lol, funny that.. always want what we can't have! Now that you can have it, its like mehhh :pfft:.

40kg bench and 62.5kg deads! :rockout:

Nice work with the OHP too. Won't be too long before you'll be adding weight to that too \:D/

hehehe the OHP was jus coz id taken the weights of the bar and didnt know what to do next , so lifted it up and started doing that standing up-i do 22.5kg during sh w.o but mite start looking at doing it more seperately as its in the billstarr program

[biggurl27]

Awesome work Small, well done!!

[teamfatboy]

what shall i have for bday dinner?

[^^^this is an open question to the forum btw :pfft:]

What are you going to have - a) whatever you want! and b) BK, with a KFC chaser...

You know what would go nice - a chocolate and peanut-butter cake! =P~

[biggurl27]

OMG I think I'm going to cry! haha Have cheese cake for me Small :nod:

[Flamer]

:ditto: And peanut butter and chocolate cake, and BK, and some Maltesers.

Just a thought!

[poos_n_wees]

Jet planes. kthnxbai.

[biggurl27]

Small you definately need to try Almond Rocka, its the bomb man!!

[Small]

Awesome work Small, well done!!

OMG I think I'm going to cry! haha Have cheese cake for me Small :nod:

Small you definately need to try Almond Rocka, its the bomb man!!

thanks

aww sorry, mmm cheesecake-bf likes that better hit him up bout that :wink:

wats Almond Rocka??? never heard of that!

What are you going to have - a) whatever you want! and b) BK, with a KFC chaser...

You know what would go nice - a chocolate and peanut-butter cake! =P~

il go with A; more A and even more A followed by cake hehehe

i dnt like kfc :?

:ditto: And peanut butter and chocolate cake, and BK, and some Maltesers.

Just a thought!

YUMM

hehehe...reoccuring suggestions

hmmm, its like u all know wat foodz i like...

strange!!

Jet planes. kthnxbai.

il save them for ure compy missy

[Small]

Monday August 18th - 18th Birthday EVE

Exercise:

PM: Back & Bis Wo

-tbar row 15kg 15, 20kg 10 10 10

S/S bb curl 12.5kg 15 12 10 10

-lat pulldown 86lbs 10 10 10, 100lbs 8 (yeah baby)

S/S hammer dbs 9kg 10 8 6 8

-one arm db row 17.5kg 10 10, 20kg 8

-underhand bb row 27.5kg 10 10 9 10

S/S db curls 8kg 12 10 8 6

-seated row 59kgs 10 8 8 7

S/S cable bi curl 14kg 12 10 8 10 *forearms to sore from these

-rear delt mach 8plates6, 7plates 10 10 10

...loving these PBs coming thick n fast. training rocking atm :grin:

Diet:

8AM 1/3cup oats, 1 scoop pp

11AM 1 diet yog, 1 scoop pp

110PM 80g white fish, 100g brocolli, 80g potatoe

410PM 1 pshake

430PM cuple mnms

630 ? chicken & kumara prob

9PM ?

[poos_n_wees]

Aww, I know there's only 48mins left of it... But:

HAPPY BIRTHDAY!!!

Hope you had a great day darl

[Small]

FWARRR cheers poos...im making this bday last.....

HAPPY 18th BIRTHDAY

to me.......

:grin:

today has been the most fantastikal day!

wholeday of cheating and being happiful and jus fun!

gots me sum mint prezents including:

-3 BIG packets of peanut M&Ms

-reeses peanutbutter cups

-whatchamacallit bar (peanut/crispy bar)

-30 cupcakes

...sheesh anyone would think i like treats :twisted:

Annnnnd

- a gold 18th engraved locket

-the simpsons monopoly 8)

- lotah clothes (and friday is shopping at stlukes courtesy of bf aww..)

- and moisturizers

and lotah ecteras yeahhh!!

mum made me a cake...lets jus say itsthe complete opposite of what poos cake pic looks like hehe, but then took me out tanite for scrummy tea..im honestly stuffed full now; its terrible...TERRIBLY GREAT

and dad was like "no going to the pub on the way home from school" ....yeah thats for fridays! :pfft:

thanks for all the PM/facebook ecetera happybday messages peoples! :nod:

[Small]

Tuesday August 19th [best day ever]

Exercise:

PM: Chest & Tri Wo

-incline dbs 10kg 12, 12.5kg 10x3

-flat bench bar 12, 2.5 e.s 12, 5 e.s 10, 7.5 e.s 8 7, 5 e.s 10

-tricep kickback kg 8x3

S/S flat db flyes 10kg 8x3

-rope pdown 20kg 12x4

S/S cable flyes 14kg 10 10 8, 11kg 10

-ohead db press 15kg 8x4

-pec deck 8plates 8 8 7 6

Diet:

:twisted: :twisted: :twisted:

bedytime now...i should have lotah energy (food wise) for leggys tamoro!

[Small]

Wednesday August 20th

Exercise:

PM: halfarsed leg wo

-leg ext 9plates 15

-squats bar 12

5 e.s 12

10 e.s 12

15 e.s 10

20 e.s 8 8

22.5 e.s 6

trained realllly late then left quick coz time limit as was suposed to see uncle-then dad was like nahh and im like jezus i have to go but now guna see him tmro rawr jus so unorganised

and diet, wel i had bday cake for breakfast, a can of line tune at 2.38pm, sum m&msb4 w.o and nuthing else.OMG i have to start eating proper

getn so fat i bet, and wont fit into my teenytiny ball dress-def do a quicky diet next mon-sat :pfft:

[marky65]

You will just have to do double cardio fo a couple of days to burn it off Small :nod:

Thank goodness birthdays only come once a year!!!

[poos_n_wees]

diet, wel i had bday cake for breakfast, a can of line tune at 2.38pm, sum m&msb4 w.o and nuthing else.OMG i have to start eating proper

Bday cake for brekkie.. that's me every year for a couple of days after my birthday too .

-squats bar 12

5 e.s 12

10 e.s 12

15 e.s 10

20 e.s 8 8

22.5 e.s 6

NICE!!

[Small]

You will just have to do double cardio fo a couple of days to burn it off Small :nod:

Thank goodness birthdays only come once a year!!!

skrew that

no thankyou

Bday cake for brekkie.. that's me every year for a couple of days after my birthday too .

NICE!!

haha :pfft: ofc its called 'bulking'

and nah shitty wasnt a pb :evil:

[SoaringSwine]

Happy belated birthday. I see you got some M&m's...

"Whenever I get a package of plain M&Ms, I make it my duty to continue the

strength and robustness of the candy as a species. To this end, I hold

M&M duels.

Taking two candies between my thumb and forefinger, I apply pressure,

squeezing them together until one of them cracks and splinters. That is

the "loser," and I eat the inferior one immediately. The winner gets to

go another round.

I have found that, in general, the brown and red M&Ms are tougher, and

the newer blue ones are genetically inferior. I have hypothesized that

the blue M&Ms as a race cannot survive long in the intense theatre of

competition that is the modern candy and snack-food world.

Occasionally I will get a mutation, a candy that is misshapen, or

pointier, or flatter than the rest. Almost invariably this proves to be

a weakness, but on very rare occasions it gives the candy extra strength.

In this way, the species continues to adapt to its environment.

When I reach the end of the pack, I am left with one M&M, the strongest

of the herd. Since it would make no sense to eat this one as well, I pack

it neatly in an envelope and send it to M&M Mars, A Division of Mars,

Inc., Hackettstown, NJ 17840-1503 U.S.A., along with a 3x5 card reading,

"Please use this M&M for breeding purposes."

This week they wrote back to thank me, and sent me a coupon for a free

1/2 pound bag of plain M&Ms. I consider this "grant money." I have set

aside the weekend for a grand tournament. From a field of hundreds, we

will discover the True Champion.

There can be only one."

[handyandy]

hahah swine what are you on?? Can you get me what ever it is, sounds like you have an amazing time with your M & M's