Flamer - pumping it in Sth Aucks

[Flamer]

Wednesday 11th June

AM - 1 cardio cross trainer

CG Bench Press Bar x 12 x 3

Swiss Ball Crunches 10kg x 10 x 3

SS Swiss Ball Leg Raises 10x 3

PM

Squats 5kg/S x 15 x 5

SS Walking Lunges 8.5kg x 15 x 5

Good Mornings 5kg/S x 20 x 4

DB Stiff Leg Dead Lifts 8.5kg x 15 (WAYYY too light), 14kg x 15 x 3

Leg Extensions 90 x 15 x 4

Lying Leg Curls 45lb x 3 sets of 21's

Last leg workout \:D/ Just more cardio, maybe some walking lunges (no weight ) and some extensions.

Was a bit of a rushed session - my boss was at the tattoo studio around the corner getting his arms re-coloured. Had to go watch!! Something quite pleasing about watching ones boss squim with pain :pfft:

[poos_n_wees]

Was a bit of a rushed session - my boss was at the tattoo studio around the corner getting his arms re-coloured. Had to go watch!! Something quite pleasing about watching ones boss squim with pain :pfft:

Evil woman!

[Flamer]

Thursday 12th June

AM - 1hour cross trainer

PM - 1hour cross trainer

Friday 13th June

AM - 1hour cross trainer

Cable Abs 7P x 10 x 3

Hanging Leg Raise 6 x 3 (very slow & controlled = OUCH)

PM

Incline Bench 1.25kg/S x 12 x 4

Decline Bench 5kg/S x 10 x 4

DB Flat Bench Flys 8.5kg x 12, 10, 12, 10

SS Pullovers 14kg x 10 x 4

Press ups x 12, 12

Chest Dips x 10, 10

Tricep Press Down 5P x 12 x 3

SS 2 Bench Dips (BW) x 15 x 3

Saturday 14th June

AM - 1hour wind trainer

Sunday 15th June

AM- 1hour wind trainer

PM - hour and a half walk around the farm - walking lunges up the hills. I was down to a T-shirt by the end of my walk, last hill was a blinder!!

[Flamer]

Monday 16th June

AM - 1 hour cross trainer

Oblique Twists 16kg x 12 x 3

DB Side Bends 10kg x 12 x 3

Swiss Ball Pikes 12 x 3

PM

Chins 6, 6, 6

Lat Pulldown 75 x 15 x 4

DB Bench Row 14kg x 10 x 4

T-Bar Rows (dropset)

25kg x 6, 6

20kg x 6, 6

15kg x 6, 6

0kg x 10, 10

Seated Cable Row 80 x 12, 10, 8

[Flamer]

Tuesday 17th June

AM - 1 hour cross trainer

CG Bench bar x 12 x 3

Tricep Extension 7.5kg x 12, 12, 6kg x 12

Rope Extension 4P x 12 x 3

PM

DB Shoulder Press 7.5kg x 15 x 5

L-Laterals 7.5kg x 12, 10, 10, 10, 10

Face Pulls 5P x 12 x 4

Lying Rear Delt Raise 7.5kg x 10 x 4

T-Bar Row (WG) 10kg x 12 x 3

Cable X-overs (front SS rear) 1P x 10, 10, 8

40 min Natural Runner

Really tired today - 40 min PM cardio was a real struggle.

[Flamer]

Wednesday 18th June

AM - 1 hour cross trainer

Swiss Ball Crunches 10kg x 10 x 3

Swiss Ball Leg Raises x 10 x 3

Precher Curls 30 x 10 x 3

This mornings weigh in 58.6kg!! Getting there! 10 days to go.

[Small]

woot woot! well done :clap:

yup jus turn off all sensors of emotion/pain/feeling-watsoever and these last days are a breeeeze

[teamfatboy]

Outstanding - you can be proud of those results :clap:

Keep on counting down !

[Flamer]

Thanks guys - just want it to be D-Day now. Flick between excitment & fear (lol)! Anyone would think I hadn't been here before, although I guess every year is different.

A client of mine gave me a bottle of bubbles and chocs yesterday. So in the post-comp goodie bin they go!

[Flamer]

Wednesday 18th June

PM -

Leg Extensions - single legs 2P x 12 (each leg, then 12 together) x 4

Good Mornings 5kg/S x 12 x 3

Walking Lunges - on treadmill, incline 15, spd 2.4 20 min

1 hour Natural Runner

[Flamer]

Thursday 19th June

AM

1 hour cross trainer

20 min treadmill (incline 6, spd 5.8)

Hyperextensions 10 x 3

Leg Lifts 10 x 3

No PM training today - bloody horsey commitments! May try and get out for a walk at lunch. Feelin pretty good for someone whose surviving on chicken, beans and egg whites!

[biggurl27]

Well done Flamer :wink: Those Fantabulous Fat burners help out a bit? I'm thinking of trying them, Fahrenheit aye?

[Flamer]

I haven't really tried any others - but I'm pretty happy with most of Biotest's stuff, Fahrenheit included. I've been taking their Seven for a couple of months and that seems to work well for me too.

[biggurl27]

Oh noice thanks, not tried many myself either as its been 7 & 9 years since my last comps and probably discontinued stock in that time :pfft:

[Flamer]

Friday 20th June

AM- 1 hour cross trainer (681 cals!!)

Cable Ab Crunch 7P x 12 x 3 (these were nearly vomit inducing! TMI??)

SS Hanging Leg Raises 6 x 3 (slow & controlled)

Energy gettin really low, brain function imparied! Not sure why I was concerned about nearly being sick - and I was going to bring up what???

[biggurl27]

Not long now Flamer, remember your multi and C vitamins :grin:

[Flamer]

Friday 20th June

PM

Incline Bench bar x 12 x 3

DB Flat Flys 8.5kg x 10 x 3

2 Bench Dips BW x 15 x 2

Tricep Pushdowns 4P x 15 x 3

1 hour Natural Runner

Really glad I have under a week left of this.

Since the duck shooters are firing off rounds already (they sound remarkably close!!) I'm gona head on to my "beloved" wind trainer for an hour. My "sleep in" was not to be this morning.

[Manu]

Yay!! One week to go, hang in there

[Flamer]

Yay!! One week to go, hang in there

Thanks Manu - you going to be there helpin out?

[Flamer]

Sunday 22nd June

45 min wind trainer (bit of a struggle and a bit cold in the shed)

Monday 23rd June

AM - 1 hour cross trainer

Oblique twists 16kg x 12 x 2

DB Side Bends 10kg x 12 x 2

Swiss Ball Pikes 12 x 3

15 min treadmill (incline 4, spd 4.8)

[Manu]

Yay!! One week to go, hang in there

Thanks Manu - you going to be there helpin out?

Nah, I won't be there, would love to though!! I need some motivation before I start dieting in a couple of weeks :evil: Just been working out my diet plan and getting sad at the loss of my yummy food, so I'm a little envious of you and Small approaching the light at the end of the tunnel :wink: Not long to go now, looking forward to seeing some pics of you on stage!

[Flamer]

Awesome - so your aiming for CNI's?

Will be reading a foodie journal from you too? :pfft:

[Manu]

Awesome - so your aiming for CNI's?

Will be reading a foodie journal from you too? :pfft:

Haha, if I get the time I may post up a journal, it will prob be like Small's with dreams of almost feeling the packet of m&m's lol. Aiming for North Island's in my hometown Hubby and I are the major sponsors so may be a bit full on towards Sept.

[Small]

o shush all of you

:pfft:

[Flamer]

Monday 23rd June

PM

DB Bench Rows 14kg x 10 x 5

Cable Rows 80 x 10 x 3

BB Curls 12kg x 10, 16kg x 10 x 2

T-Bar Rows (NG) 25kg x 10 x 3

Cable Pulls 4Px 10 x 3

1 hour cardio Natural Runner

Tuesday 24th June

AM

1 hours cross trainer

Leg lifts 2P x 10 x 4

20 min treadmill incline 6, spd 4.3