Flamer - pumping it in Sth Aucks

[Flamer]

Hey all

Thought I would post up my journal leading up to NZFBB Auck Champs - June 28th. All CONSTRUCTIVE critisism welcomed.

At the mo things are AM cardio 40 min to 1 hour and PM weights.

Mon - back

Tues - shoulders

Wed - legs

Thurs - double cardio day :cry:

Fri - chest

Weekends - cardio 1 hour each day

So, yesterday, Monday 19th May

AM - 1 hour on stepper.

Swiss ball crunches with 10kg plate 10 reps, 3 sets

SS with Swiss Ball leg Raise 10 reps, 3 sets

PM

Pullups BW 6 reps, 4 sets

Deadlifts 60kg x 8

70 kg x 6, 6

80kg x 4

Lat Pulldown 90 x 10 x 4

SS DB Bench Row 15.5kg x 10 x 3, 17.5kg x 8

T-Bar Row (narrow grip)

25kg x 8, 8

20kg x 8, 8

0kg x 12, 12

Cable Pull Downs

6 plates x 8, 8

4 plates x 8, 8

2 plates x 12, 12

[biggurl27]

Hey Flamer, all looks pretty good, some strong lifts you got there!

What are your present weight/BF must be coming along nicely for June Auckland Champs? What category to do you compete in?

[Flamer]

Hey Flamer, all looks pretty good, some strong lifts you got there!

What are your present weight/BF must be coming along nicely for June Auckland Champs? What category to do you compete in?

Hey Big Gurl weight 61kg, tryin not to get BF% done as it may mess with my head too much. Maybe think about it in another fortnight if all not looking good :shock:

Compete in Novice Figure Tall. This will be my second season. Was a year of seconds last season!!

Tuesday 20th

AM - 45 min treadmill, incline 7, spd 6.0

CG Bench bar x 10 x 3

SS Push ups 10 x 3

Tricep extensions 6kg x 10 x 3

PM-

Standing BB Military Press

20 kg x 10, 10

22.5kg x 8, 10

25 kg x 7, 8

DB Shoulder Press 8.5kg x 8 x 4

SS L-Laterals 7.5kg x 8 x 4

:evil:

Face Pulls 5plates x 10 x 3

SS Lying Rear Delt Raise 8.5kg x 10 x 3

Cable Cross Overs (front SS rear) 2plates x 8 x 2

20 min Natural Runner

I hate shoulders. I can still feel my left one burning (the one I munted the rotar cuff on YEARS ago!! :evil: ) Legs tomorrow - yeha, love legs!

[biggurl27]

Arh sweet so this season for 1st place then :nod:

[poos_n_wees]

:ditto: So this year's a year for 1st's then :grin:

Awesome that you've started a journal. Best of luck with this, I'll definitely be keeping tabs!

[Flamer]

Thanks ladies - crossin fingers for at least one! Got to get the BF down though - I'm picturing a water only diet at this point!

Forgot to thanks you too Poose. Couldn't be bother explaining the shoes to Nghapui in the NZBB comp. - so I'm glad you did. I'm surprised no one has mentioned the little "muffin" I still have in those photos. That's my current demon - teaches me for being such a piglet off-season! :oops:

[Dale]

Strong deadlifts

[Manu]

Hey Flamer

Good on you for posting a journal and entering the challenge. Not long to go now. I'm hoping you get some gold bling this time, instead of the silvers :wink:

[Flamer]

Dale - thanks, I'm trying to up volume so I can get to 90kg!

Hey Manu - yeah I have to keep reminding myself that it's only 5 weeks to go!! Especially at times when I go to Mad Butcher for his awesome chicken specials and he is right next door to Baker's Delight. I would just about kill for a caramel scroll........just 5 short weeks to go! :cry:

[Manu]

It's torture going past the bakery when you are dieting.....damn you Mad Butcher, how inconsiderate putting your business next to one lol :pfft:

[Flamer]

Wednesday 21st May

AM - 1 hour stepper, level 8

Cable Crunches - 7P x 10 x 3

Hanging Leg Raises - 10, 10, 6 :oops:

PM - LEGS

Squats

10kg/S x 10, 10

15kg/S x 8, 8

5kg/S x 15

Lunges

5kg/S x 10, 10

7.5kg/S x 10, 10

Good Mornings

5kg/S x 10, 10, 10

Stiff Leg Dead Lifts

10kg/S x 10

15kg/S x 10, 10

(And so finishes my hoggin of the squat rack)

Leg Extensions

135 (8plates) x 8, 8, 10

SS Seated Leg Curls 105 (6plates) x 10, 10, 10

It's been busy at the gym of late, but I don't think anyone else wanted the squat rack (sort of tough if they did!) Was funny watching the guys watchin me, while I'm watching them in the mirror - BUSTED! :doh:

[biggurl27]

Busted perving rather than waiting eh?

[poos_n_wees]

...Especially at times when I go to Mad Butcher for his awesome chicken specials and he is right next door to Baker's Delight. I would just about kill for a caramel scroll........just 5 short weeks to go! :cry:

OMG, if you're talking about the one in Manukau.. sheesh, that fecking Baker's delight is smack bang in the middle of both a vege store AND the Mad Butcher

[Flamer]

...Especially at times when I go to Mad Butcher for his awesome chicken specials and he is right next door to Baker's Delight. I would just about kill for a caramel scroll........just 5 short weeks to go! :cry:

OMG, if you're talking about the one in Manukau.. sheesh, that fecking Baker's delight is smack bang in the middle of both a vege store AND the Mad Butcher

Yup, that's the one. TORTURE!!

[Flamer]

Thursday 22nd May

I hate Thursday. Double cardio. Necessary evil I suppose.

AM - 45 min treadmill, level 8, spd 5.6

Standing Calf Raises 80kg x 10, 10, 10 60kg x 10/10

SS Seated Calf Raises 20kg x 10, 10, 10, 10

Bicep Curls 7.5kg x 12, 12, 12

PM - 30 mins treadmill, level 6, spd 5

2 rounds of the circuit upstairs

My quads are a tad tender after yesterday. Chest tomorrow - after work, before leaving party for three guys that are leaving work. Have Coke Zero - will cope!

[poos_n_wees]

How was the party last night? \:D/

And how's the diet going at the mo? Do you have someone looking after your nutrition side of things?

[Flamer]

And how's the diet going at the mo? Do you have someone looking after your nutrition side of things?

[Flamer]

Friday 23rd May - just a quick chest workout, had places to be!!

Flat Bench 5kg/S x 10, 10, 10, 10

SS Incline Bench 2.5kg/S x 8, 8, 8, 8

DB Flat Flies 10kg x 10 x 3

Pec Dec 30 (lb?) x 10, 10

Tricep Push Down 5P x 10, 10, 10

SS 2 Bench Dips (BW) x 10, 10, 10

And outa there!! Late night, no drinking, but still feel like ass today.

Had a show jumping lesson this morning on my young horse - that could be considered 1 hours resistance training with some cardio to top it off.

Real cardio - 1 hour in the shed on the wind trainer

Early night I think!! Diets been OK, but haven't been hungry today at all - so haven't really stuck to meals.

[Flamer]

Sunday 25th May

AM - 1 hour cardio on windtrainer

PM - about a hour posing practice. Followed by 1 hour on wind trainer.

Monday 26th May

(feelin truely like ass. Still a struggle to eat)

AM -

Chins (BW) 6, 6, 6, 6

Deadlifts

60 kg x 10, 10

70 kg x 8, 8

Lat Pull down 90 (lb?) x 10, 10, 10

SS DB Bench row 15.5kg x 10, 10, 10 17.5kg x 10

T-Bar Row (narrow grip)

25kg x 6, 6

20kg x 6, 6

15kg x 6, 6

0kg x 12, 12

30 mins on Natual Runner

No PM session today - bloody work commitments getting in the way of my training.

:evil:

[teamfatboy]

Sunday 25th May

AM - 1 hour cardio on windtrainer

PM - about a hour posing practice. Followed by 1 hour on wind trainer.

OMG - two hours on the wind-trainer...that's gotta take buns o'steel! :clap: [at least it does on my bike saddle :shock: ]

Well done!

[Flamer]

Sunday 25th May

AM - 1 hour cardio on windtrainer

PM - about a hour posing practice. Followed by 1 hour on wind trainer.

OMG - two hours on the wind-trainer...that's gotta take buns o'steel! :clap: [at least it does on my bike saddle :shock: ]

Well done!

Nah, got me a jelly seat before I did Half Ironman (years ago). I love it!! Had major battle with dad over it - I'm sure he still thinks I'm soft. Guess that happens when he's still out there doin full Ironmans!!

[Flamer]

Tuesday 27th May

AM - 1 hour stepper

Cable crunches 7P x 10 x 3

SS Hanging Leg Raise x 10 x 3

Tricep Extn 6kg x 12 x 3

CG Bench Bar x 10 x 2

Press ups (full off floor) x 12

PM -

Standing Military Press 20kg x 10 x3

Seated DB Shoulder Press 8.5kg x10 x 4

SS L-Laterals 7.5kg x 10 x 4

Face Pulls 6P x 8 x 4

Incline Lying Rear Delt Raise 8.5kg x 10 x 3

T-Bar Row (WG) 5kg x 10, 10, 15

Cable Cross Overs (front SS rear) 2P x 10, 6

40 min cardio on stepper

Gym was busy & I wasn't really in the mood. Back & shoulders sore from posing practice. And more practice to do now - so hopin to it.....

[poos_n_wees]

Good stuff with the cardio Flamer :nod:

How the hell do you stay on the stepper for a while hour?! That thing is pure evil.

[Flamer]

Good stuff with the cardio Flamer :nod:

How the hell do you stay on the stepper for a while hour?! That thing is pure evil.

Two words for ya Poos - HARD HOUSE. I'm not on the stepper, I'm at a club and I'm jumpin!

[poos_n_wees]

Wooooooooooot!! Cool way of looking at it!