Flamer - pumping it in Sth Aucks

[KooKoo]

Hey Flamer nice to meet you last weekend

Looking forward to tomorrow!! I'm feeling much like you - feel pretty flat! But see what happens tomorrow. Good luck - looking forward to catching up backstage (and on stage!) I just bought some junk to scoff for after the show - woohoo!! \:D/

[Flamer]

So are you wanting to do this comp to qualify for the NABBA nationals too? Or is it practice for the next NZFBB comp to qualify for those nationals? Hope that makes sense :?

[poos_n_wees]

Good Luck! Have fun and enjoy the treats after the show! \:D/

[Flamer]

Tuesday 8th July (PM)

30 min treadmill

Chins (BW) 6, 6, 5, 5

A1 Pulldowns 90 x 8, 8, 8

A2 DB Bench Row 15.5kg x 8, 8, 8

T- Bar Row (dropset)

30kg x 8, 8

20kg x 8, 8

10kg x 8, 8

0kg x 12, 12

Wednesday 9th July (AM)

Standing Military Press

20kg x 8

22.5kg x 6, 4

20kg x 4

A1 Arnie Press 10kg x 8, 8, 8

A2 L-Laterals 8.5kg x 8, 8, 8

Upright Row 20kg x 8, 8, 8

Machine Press 2P x 8, 8 (stopped under the heading - "if it hurts, don't do it! :-s )

B1 Cable Side Raise 1P x 8, 8, 8

B2 Cable Front Raise 2P x 8, 8, 8

Need to do some serious shoulder building - suggestions on how to do this welcome.

[poos_n_wees]

Wow, great work with the chins!

My shoulders have grown significantly over the past year, just from lifting progressively heavier with the overhead press and bench :nod:

Kept the OH presses and bench heavy (5x5 or 3x5 or 4x6) then higher reps with the BB fluff (like lat raises, front raises, cable crossovers etc) has worked reaaallyyy well for me ! With my next building phase, I'm gonna add in more rear delt stuff

Just my 2c!

[biggurl27]

:ditto: wicked! I would love to bust out some pull/chin ups :?

[Flamer]

Thanks girls. Think I need to find me a spotter for some heavy OHPs. Havin to work around old injury too - damaged rotar cuff many years ago, just never been the same.

[Flamer]

Thursday 10th July

AM - 1 hour wind trainer

PM - Legs :shock:

A1 Squats bar x 12, 10kg/S x 12 x 4

A2 Walking Lunges 5kg/S x 12, 10kg/S x 12 x 4

B1 Good Mornings 10kg/S x 12 x 4

B2 Stiff Leg Dead Lifts 12.5kg/S x 10, 10, 10, 8 (grip issues)

C1 Leg Extensions

135lb x 6, 6,6

120lb x 6, 6, 6

105lb x 6, 6, 6

90lb x 6, 6, 6

C2 Lying Leg Curl 60lb x 10 x 3

D1 Standing Calf Raise 60kg x 12 x 3

D2 Seated Calf Raise 20kg x 12 x 3

Swiss Ball Crunches 10kg x 10 x 2

Swiss Ball Leg Raise 10 x 2

Now the above workout coupled with snow boarding yesterday at Snow Planet is quite likely to impair my ability to walk (or sit, or move between the two!). Abductors were already sore, I think I just bought the rest of my leg muscles "up to speed".

[biggurl27]

hehe good stuff, got to be good for you :nod:

[poos_n_wees]

Now the above workout coupled with snow boarding yesterday at Snow Planet is quite likely to impair my ability to walk (or sit, or move between the two!). Abductors were already sore, I think I just bought the rest of my leg muscles "up to speed".

Haha! How are you with snow boarding Flamer? We went there sometime last year, and I sprained my wrist from falling down so many times :pfft:

[KooKoo]

Hey Flamer, how're those legs doing today?

Sounds like you're getting back into some good training there... Might have to pop down to Waikato to come cheer you on! Not too long aye - man it goes fast!!

[Flamer]

Hey Ladies - my snow boarding is average, just uses some muscles I haven't utilised in a while :oops: So, today driving is fun (taking foot from accelerator to brake hurts), sitting hurts, walking.......well, I really should take the carrot from my jacksee!

Yeah, Waikato is looming fast. Will decide this weekend if it's a goer or not. Mucho work to do.

[Flamer]

Friday 11th July

PM

Incline Bench

bar x 12

2.5kg/S x 10

5kg/S x 10

7.5kg x 4, 6 (had to find a spotter)

5kg/S x 8

Flat DB Flys 13.5kg x 8 x 3

Pec Dec 36lb x 10, 8

A1 Bench Dips (BW) 15 x 3

A2 Tricep Push Down 5P x 15 x 3

First "real" workout since well before Auck Champs. Pretty pleased

On another note, my legs are still sooo sore. Still have "that" walk goin (you all know the walk I mean)

[biggurl27]

Like you have a carrot up ya bum or been horse riding? hehe

Nice flys by the way :wink:

[Flamer]

Like you have a carrot up ya bum or been horse riding? hehe

Now that's what I'm talkin about :nod:

Nice flys by the way :wink:

Thanks Big Gurl!~

[poos_n_wees]

Like you have a carrot up ya bum or been horse riding? hehe

Ahhh... the infamous John Wayne walk :pfft:

[Sakura]

I finally found the pics from the Auckland show. Wow, you looked great!! Your poses looked really natural and comfortable. I'm so jealous...sigh.

[Flamer]

I finally found the pics from the Auckland show. Wow, you looked great!! Your poses looked really natural and comfortable. I'm so jealous...sigh.

It's all just time and hard work. Set a date/goal and go for gold (silver or bronze are also acceptable!)

Saturday 12th July

40 mins wind trainer (that was it. Neither head nor legs were interested in anymore).

Sunday 13th July

A1. DB Shoulder Press 10kg x 10 x 3

A2. Lying Rear Delt Raise 8.5kg x 10 x 3

B1. Face Pulls 6P x 10 x 4

B2. T-Bar Rows (WG) 15kg x 10, 20kg x 10 x 3

C1. Hanging Leg Raise x 8 x 3

C2. Cable Crunches 7P x 10 x 3

Will see if I can find some motivation to do some cardio. As Waikato looms closer I should, but......... :?

[poos_n_wees]

40 mins wind trainer (that was it. Neither head nor legs were interested in anymore).

I know this feeling all too well :?

[Flamer]

Tuesday 15th July

PM

Chins (BW) 6, 6, 6, 5 (last set were a struggle - that will be the extra ? kilos on my rear)

A1. Seated Cable Rows 80lb x 10 x 4

A2. DB Bench Rows 17.5kg x 10 x 4

T-Bar Rows

30kg x 6, 6, 6

20kg x 6, 6, 6

10kg x 6, 6, 6

0kg x 12, 12, 12

Cable Pulldowns

5P x 8, 8

3P x 8, 8

2P x 8, 20

30 min Natural Runner

[Flamer]

Wednesday 16th July

AM (session with Power Lifter Lance Stewart - I'm still hurting!)

DB Shoulder Press

8.5kg x 10, 10

10kg x 10, 10

6kg x 10

Side Laterals 6kg x 10 x 4

A1. Incline Rear Delt Raise 6kg x 10 x 4

A2. Incline Rear Delt Fly 6kg x 10 x 4

(no rests - OUCH)

B1. Face Pulls 5P x 12 x 4

B2. Machine Press 1P x 12 x 4

B3. Front Plate Raise 5kg x 12 x 4

What's that burning smell?? Oh, that would be my shoulders!! \:D/

Side Bends 10kg x 12 x 3

Swiss Ball Pikes 12 x 3

Natural Runner 30 min (372 cals)

[poos_n_wees]

session with Power Lifter Lance Stewart...

Say no more

Them supersets look brutal! :twisted:

[Flamer]

session with Power Lifter Lance Stewart...

Say no more

Them supersets look brutal! :twisted:

The time is 11:30am - and they still BURNING! (well the left one anyway)

[2guns]

y only the left one?

[Flamer]

y only the left one?

Damaged rotar cuff years ago - never been the same since.