Flamer - pumping it in Sth Aucks

[Flamer]

Thanks guys - I'm feelin a little better, so I'll put it down to something I ingested (or didn't ingest). Possibly my thermos and the drop in cals. Wasn't dehydration that's for sure. Did my 6 litres!!

Tuesday 22nd July

PM

DB Shoulder Press

8.5kg x 10, 10

10kg x 10, 10 (so much easier than last week, might try for 13.5s)

6 kg x 15

Side Laterals 6kg x 10 x 4 (I hate these)

A1 Lying Rear Delt Raise 6kg x 10 x 4

A2 Lying Rear Delt Flys 6kg x 10 x 4

Face Pulls 5P x 12 x 4

Machine Press 1P x 12 x 4

Front Plate Raise 5kg x 10, 10, 12

1 hour Natural Runner (610 cals)

Roll on Wednesday - start applyin tan. Only 3 litres of H2O tomorrow. Always sounds like heaps, but I struggle with less than 4 litres.

[biggurl27]

Woo hoo very exciting stuff!

[Flamer]

Wednesday 23rd July

AM

30 min Cross Trainer (401 cals)

Swiss Ball Crunches w. 10kg x 10 x 2

Swiss Ball Leg Raises 10 x 2

30 min treadmill (162 cals)

Not a lot of energy this morning, but not hungry either - so pluses and minuses! Supposed to be doin legs tonight......we'll see.

[poos_n_wees]

Wednesday 23rd July

AM

30 min Cross Trainer (401 cals)

Swiss Ball Crunches w. 10kg x 10 x 2

Swiss Ball Leg Raises 10 x 2

30 min treadmill (162 cals)

Not a lot of energy this morning...

Liar!

'Cos dammnnn... 2 lots of cardio + abs this morning Flamer?! I need some of your dedication ! Good to hear that you're feeling better :nod:

[Flamer]

LOL - ain't dedication at this point!! It's desperation!! Fatty got some kgs to loose. Hello boiled chicken!

[poos_n_wees]

If you're fatty, then I must be umm...obesey? lolz.

I'm sure you look great woman!

[Flamer]

If you're fatty, then I must be umm...obesey? lolz.

I'm sure you look great woman!

This from the lady with a 80kg squat (where's the green eyed jelously smilie??)

Most of me looks fine, legs included for a change. Just a bit"thick" around the waist. Should really tell friends and family to keep the choc biscuits well out of my reach

[Flamer]

Wednesday 23rd July

PM

A1. Single Leg Bulgarian Squats 10kg DB x 12 x 4

A2. Walking Lungs 10kg x 10 x 4

B1. Good Mornings 10kg/S x 10, 10, 10, 20

B2. Stiff Leg Deadlifts 12.5kg/S x 8, 8, 8, 10

Leg Extensions

120 x 6

105 x 6

90 x 6

75 x 6, 10, 10

Lying Leg Curl 60 x 10 x 3

Natural Runner 30 mins (361 cals)

Thursday 24th July

AM

1 hour cross trainer (652 cals)

Standing Calf Raise 40kg x 12 x 3

Seated Calf Raise 20kg x 12 x 3

Leg Lifts 1P x 10 x 3

Treadmill 20 mins (106 cals)

PM

30 min Natural Runner(237 cals - too much talkin)

Incline DB Press 13.5kg x 10, 8, 10kg x 10, 10

Incline DB Flys 10kg x 8, 8, 8

Pec Dec 30 x 10, 24 x 10, 18 x 10

Tricep Press 4P x 15, 15

2 Bench Dips (BW) x 15, 15

Cable Abs 7P x 12, 12, 12

Hanging Leg Raise 6, 6, 6

That's me for the week - just restin tomorrow!

[biggurl27]

How you looking and feeling? Do you do the same routine/music again yeah?

[Flamer]

How you looking and feeling? Do you do the same routine/music again yeah?

Lookin & feelin ok. Energy not too bad, holdin a tad more BF than I would like, but I'm not out to win. I'm really just triallin a few variables. New tan is great. Looks odd on face, but body looks excellent. Few more coats and I'll be mint.

Thanks to Nero Wave Editor I have different music - tend to just wing the routine. I'm not one for countin beats - just go with the flo!!

[teamfatboy]

Good luck Flamer - and thanks for identifying the sound editor....I was kinda wondering how folks did that :think:

[biggurl27]

Cool look forward to seeing the pics this Sunday :grin:

[Mikey6]

Lookin hot Flamer :nod: :nod: :nod:

wheres you profile pic?

bout time you used an actual pic of yourself like biggurl and poos.

who incidentally looks remarkably like Grace Jones (with long hair) :pfft:

[autechre]

bout time you used an actual pic of yourself like biggurl and poos.

Poos avatar pic is former Ms O, Lenda Murray. If poos does look like that though... wow! :shock:

Oh, and Flamer, all the best for the comp. Have fun

[Flamer]

Thanks Mikey & Autechre. Just want it to be Sat!!

Was thinking about an avatar pic - will just keep thinking at this point

[biggurl27]

Not long now wooooooooooooooooooooooooooooooooooooooooooo!

[Flamer]

Not long now wooooooooooooooooooooooooooooooooooooooooooo!

I'm just about salivating already!! Hmmmmm, choc coated rice cakes tonight!

[Flamer]

Right......back into it.

Monday 28th July

AM

Chins (BW) 6, 6, 6 (couldn't manage another set)

A1 Lat Pulldown 90 x 10 x 3

A2 DB Bench Row 17.5kg x 8 x 3

Incline Seated Cable Row (NG) 80 x 15, 12, 10

Incline Seated Cable Row (WG) 60 x 15, 15, 15

Cable Pulldowns 4P x 12 x 3

Side Bends 13.5kg x 12 x 3

Swiss Ball Pikes 12 x 3

Natural Runner 30min L5 (327 cal)

PM - 40 min walk (twas dark!)

[Flamer]

Tuesday 29th July

DB Shoulder Press

8.5kg x 12, 10kg x 10, 13.5kg x 6 10kg x 8, 7.5kg x 10

Side Laterals 6kg x 10, 10 7.5kg x 8, 8

A1 Incline Rear Delt Raise 6kg x 10 x 4

A2 Incline Rear Delt Fly 6kg x 10 x 4

Face Pulls 5P x 12 x 4

Seated Machine Press 2P x 10 x 4

Front Plate Raise 5kg x 12 x 4

Natural Runner L5 40 min (357 cal - talkin again :roll: )

Really happy with this workout. Shoulders would be my weakest body part - so the 13.5kg DB presses (even if it was only 6) is great. Machine press also double from last week (not hard I guess when your only pressing one plate!!?). Final bonus is thus far they ain't achin!

[biggurl27]

Sweet well done on the shoulder press Flamer!

So what is next for you, comp wise?

[Flamer]

Sweet well done on the shoulder press Flamer!

So what is next for you, comp wise?

Mmmm, still trying to decide whether to do Pro Ams or just work towards Nationals. I'm leaning towards the latter, but knowing me will decide I'm bored and do Pro Ams as a last minute decision. Don't have anything else in mind at this point.

[biggurl27]

Crikey your keen, well keep us posted :nod:

[poos_n_wees]

DB Shoulder Press

8.5kg x 12, 10kg x 10, 13.5kg x 6 10kg x 8, 7.5kg x 10

Awesome pressing Flamer! :clap:

[Flamer]

Wednesday 30th July

AM - Legs

A1 Squats bar x12, 10kg/S x 10, 10, 10, 12.5kg/S x 10 (wanna get to 15kg/S next week)

A2 Walking Lunges 8.5kg x 12 x 5

B1 Good mornings 10kg/S x 15 x 4

B2 Stiff Leg Dead Lifts 12.5kg/S x 10 x 4 (grip issues)

Leg Extensions (drop sets)

135 x 6, 6, 6

120 x 6, 6, 6

105 x 6, 6, 6

90 x 6, 6, 6

Lying Leg Curl 60 x 10 x 3

C1 Standing Calf Raise 60kg x 12 x 4

C2 Seated Calf Raise 20kg x 12 x 4

D1 Cable Crunches 7P x 10 x 3

D2 Hanging Leg Raises 10 x 3 (should have been slower and more controlled)

Hope to get a swim in tonight - need to vary my cardio.

[Flamer]

Wednesday 30th July

PM - 30 laps in the pool. Triceps hurt ??? Would of thought ti would be lats and shoulders.