Harder, Better, Faster, Stronger...

[poos_n_wees]

That's awesome!!! Well done! I sometimes do that, walking into the kitchen, scan the fridge and then realize I just ate 30 minutes earlier. Keep up the hard work, you're obviously doing great!

LOL I'm always watching the clock waiting for my next meal.

And thanks! :grin:

Yay well done on the legs/abs, thats fantastic, again... can we swap?

Chur bo! For your back, yes please

YAY for abs. Awesome Poos. I always feel I'm really progressing once they are visable - and still plenty of time to "refine" things too.

:nod: Spanks.

Its funny 'cos I'll have a meal then hit an abs pose just to check if they're still there! Pleaseeee don't leavee meeeee :pray:

[biggurl27]

haha you're a funny girl my abs are being stuborn, silly mummy tummy. You are doing real good and still lots a time wooooo!

[poos_n_wees]

Nope, I cut the refeed so I could lose fat faster. Got enough in to normalise hormone levels/leptin etc. but basically was half depleted going into the depletion

Oh true! If I'm not showing much progress after 2 weeks on the original plan, I may do something similar :nod: Orrr even try the 14day variation :shock:

I like it how you add weight to my squats and bench, makes me look good :pfft:

Dude, I can see into the future. You've done them, you just don't know it yet

[jono]

PnW :grin: looking good 8)

[poos_n_wees]

...my abs are being stuborn, silly mummy tummy.

They look great in your pics though!

PnW :grin: looking good 8)

Hey Jono! :jive:

Sunday 31/8

8 weeks, 5 days

TRAINING - On

A1. Leg press

120x12

160x12

A2. Lying leg curls (lbs)

65x12

80x12

B1. Leg extension (plates)

6x12

7x12

B2. Seated Leg curls (plates)

5x12x2

Seated calf raises

35x12x4

C1. Machine chest press

90x12

105x12

C2. Seated row (lbs)

60x12

70x12

D1. Incline bench

30x12

35x12

D2. Lat pulldowns (lbs)

80x12

95x12

DB Lat raises

3's x12

5's x12x2

E1. Ezibar curls

15x12

17.5x12

E2. Tri pushdowns (lbs)

40x12

50x12

Decline abs

BW +10 x20

BW +15 x20

Training was surprisingly good. Had 30g carbs before training with some protein and it made a world of difference. Being so depleted, felt like my muscles just sopped up the carbs and made me nice and vascular! :shock:

CARDIO - Off

DIET - On. Refeed today!

Cals - 5,008

P - 192.3g

C - 711.8g (Target: 710g)

F - 35.1g

Water: 4L

Supps: 6 x fish oil caps, multi, 5g creatine

Was supposed to take in more creatine over the course of the day but I forgot :roll:

Foods over the course of the day:

2 1/2 scoops PP

180g jet plane lollies

80g grapes

2 slices white bread

5 weetbix

1/4 cup trim milk

4 blueberry bagels

6 spicy fruit muffin splits

120g lite cream cheese

250g egg fried rice

3 cups of extreme choc Jarrah

200g LF hokey pokey icecream

Getting ~700g of carbs in over the course of the day was NOT hard. I was actually getting a little pissed off after every meal knowing that I was one step closer to the end of the carb load lol.

Seratonin levels must've been sky high though 'cos I felt really sluggish and got sooooo tired around midday, but was blissfully happy lol. Ended up falling asleep for a couple of hours around midday.

I'm feeling great today! Weighed myself this morning and have put on a whole 0.5kgs, with little to no bloating. Look a liiitttlleee bit deflated, but legs are looking leaner and abs are a wee bit fuzzy, but still visible. All measurements are down (apart from my tummy.. holding water?), so some partitioning has definitely been going on. Drank a shitload of water (well 4L is a lot for me lol) so that must've helped with the bloating somewhat. Don't know why I even bothered going to sleep at the end of the night 'cos I ended up shuffling to and from the fecking loo about 6-7 times in the middle of the night

But overall, I'm pretty damn pleased with how the refeed went

Today's diet is at a mild deficit with a bit of carbs to help with recovery, and I have a heavy session today at the gym. Hopefully my muskels are primed for it :twisted:

[jono]

:grin:

you always like to get your training ON :grin:

[biggurl27]

Liked the looks of your refeed :grin: Bet you will have a MEAN workout today!

[Flamer]

God.....bagels and cream cheese!! :shock: You were in my heaven!

[poos_n_wees]

Cheers guys, yup refeed was the bomb dot com. Only 6 more days until the next one!

Monday 1/9

8 weeks, 4 days

TRAINING - On

A1. Squats

80x6x3

A2. Standing calf raises (lbs)

300x6x3

B1. Flat bench

60x3x3

B2. BB bent rows

60x6x3

C1. Incline bench

30x6

25x6

27.5x6

C2. Pullups

BWx6x3

D. Leg press

120x6

160x6

200x6

E1. Seated BB press

40x5x3

E2. DB rear lat raises

3.4's x10

7.5's x6x2

F1. BB Curls

20x6

25x6

F2. Tri pushdowns (lbs)

60x6x2

G. Decline abs

BW +15 x30x2

Took about 1 hr and 20 mins :shock:

Not as strong as I'd hoped I'd be The supersetting thing threw me off a bit. Or maybe I went too hard in my workout yesterday.. :think: In any case, will try and improve on these lifts next week.

CARDIO - On

AM: 40mins SS walking

PM: 20mins SS walking

Whoever said getting caught in the rain is romantic is a stupid idiot.

DIET - On

Cals - 1,625 (target: 1630)

P - 185.8g

C - 122.8g

F - 34.2g

Water: 2L

M1: 5 weetbix, 1/4c trim milk, 1/2 scoop PP

M2: Trim chocorama protein bar, 6 fish oils

M3: 40g jet plane lollies, 1/2 scoop PP

M4: 1 scoop PP

M5: Asparagus soup w/80g chicken, 50g lite CC

M6: 1 HPLC bar, 1 jarrah hot choc

M7: 130g chicken, 15g mozzarella, veges

I'm starting to feel my joints ('specially the knees) alot more.. not so much sore, but just more wary of them

Energy OK today, feeling a little bloated but no problems with hunger today thank goodness.

[TheGus]

Good stuff on the squats and leg press though! :nod:

Good to see your still keeping the fat low.

[biggurl27]

I have problems with my knees too Poos. I tend not to do a lot of running just to be safe and on glucosamine, have you got this? Huge big pill once per day and I seem to be doing OK with my Nanna Knees :pfft:

Still a very strong workout, you should be pleased :nod: Excuse my blondeness what does "SS" walking mean?

[Gym rat]

I am wondering about that as well what is ss walking?

[biggurl27]

Super Speedy may be :pfft:

[poos_n_wees]

SS = steady state. Just low intensity fluff really

Super Speedy may be :pfft:

More like Shitty Sookiebaba lol.

Good stuff on the squats and leg press though! :nod:

Good to see your still keeping the fat low.

Thank you!

I have problems with my knees too Poos. I tend not to do a lot of running just to be safe and on glucosamine, have you got this? Huge big pill once per day and I seem to be doing OK with my Nanna Knees

Still a very strong workout, you should be pleased :nod:

Thank ya And I am kinda happy with it. I guess I just wanted to hit somewhere near my PB, but didn't have the gas to do it that day.

Nah, don't have glucosamine.. but it sounds like something I should get.. shot for the headsup !

[teamfatboy]

Super Speedy may be :pfft:

More like Shitty Sookiebaba lol.

hey, I used to work with him :pfft:

I have problems with my knees too Poos. I tend not to do a lot of running just to be safe and on glucosamine, have you got this? Huge big pill once per day and I seem to be doing OK with my Nanna Knees

Still a very strong workout, you should be pleased :nod:

Thank ya And I am kinda happy with it. I guess I just wanted to hit somewhere near my PB, but didn't have the gas to do it that day.

Nah, don't have glucosamine.. but it sounds like something I should get.. shot for the headsup !

Yep, go get the Glucosamine and Chondroitin - I swear by it, helps my geezer-knees recover from the madness if I do the "Round the Bays" or even just a hard treadmill run.

Love the work-out, you're hardkore! The standing calf-raises are wicked, that's awesome weight. How r they today?

[poos_n_wees]

Yep, go get the Glucosamine and Chondroitin - I swear by it, helps my geezer-knees recover from the madness if I do the "Round the Bays" or even just a hard treadmill run.

Cool, thanks TFB. I'm gonna go hunt down some of this stuff tomorrow. I quite like my knees.. they've been pretty useful in my life thus far

Love the work-out, you're hardkore! The standing calf-raises are wicked, that's awesome weight. How r they today?

Thanks! Calves are sore today. Serves me right for neglecting them in the past. Poor babies.

Tuesday 2/9

8 weeks, 3 days

TRAINING - Off

CARDIO - On

AM: 55mins SS walking

PM: 20mins SS walking

DIET - On

Cals - 1,298 (target: 1300)

P - 181.2g

C - 41.3g

F - 39.3g

Water: 2L

M1: 200g yoghurt, 1/2 scoop PP

M2: 1/2 HPLC, 6 fish oils

M3: 140g chicken, 60g mussels, veges

M4: 1/2 HPLC, 1 ovaltine hot choc

M4: 175g salmon, 100g EWs, 10g flour, 40g lite sour cream, veges

M5: 120g lite CC, 1 WW horsehooves

HUNGRY.

HUNGRY.

HUNGRY.

So I've decided NOT to count calories from all fibrous veges from now on. Just finished watching Jamie Oliver's program on Channel 1 and it scared me! Fibre in veges is a good thing, so why am I limiting it?? Plus, according to the Nutritionist on there, it'll make my stools "shoot out like a tornado." Wooot.

Weighed myself this morning empty of all poos and wees (see what I did there?) and I'm down in scale weight a little bit. Not gonna weigh myself again until Friday night otherwise I'll get all girly and fret over numbers again.

Back into low carb again tomorrow for the beginning of a new cycle. Depletion workouts on little carbs is unpleasant. Me no likey. 5 more days until I get to carb load again.

[SoaringSwine]

AM: 55mins SS walking

PM: 20mins SS walking

You're tiring me out with all these walks we've been going on.

[biggurl27]

hahaha you're sooooooo funny! Will let you know how the hoodia goes, can work as quick as 48 hours :pray: I am not hungry tomorrow. Less is good in the weight, however as you know you may have popped on more muscle so you should start doing your BF

[TheGus]

Nice job staying on the diet so strictly even when

HUNGRY.

HUNGRY.

HUNGRY.

I would have not lasted. Although, you could have taken in another 2 calories!! :wink:

[Small]

"shoot out like a tornado."

well i hope not! A tornado [according to wiki] is: a violent, rotating column of air which is in contact with both the surface of the earth and a cumulonimbus cloud or, in rare cases, the base of a cumulus cloud. Tornadoes come in many sizes but are typically in the form of a visible condensation funnel, whose narrow end touches the earth and is often encircled by a cloud of debris.

in other words sounds like a painful poo.

i believe she said "shoot out like a torpedo"

gosh

get it rite, and live up to ure name plzz Poos N Wees

:grin:

in othernews saw on TV dem advertising for bro town and the ad it said "poos and wees" mayde me giggle...if only they knew what it really meant....

[mod from hell]

jokes.

[poos_n_wees]

SoaringSwine: LMFAO !

Angus: Thanks! :grin:

BG: You're right :nod: I might go in at the 7th week mark and get my fat pinched. My body's definitely changing "shape-wise" though

i believe she said "shoot out like a torpedo"

Oops. As long as it comes out, then I'm happy. Did you see that bit with the constipated bowel?! . And that German scientist was creepy

in othernews saw on TV dem advertising for bro town and the ad it said "poos and wees" mayde me giggle...if only they knew what it really meant....

[mod from hell]

Thursday 4/9

8 weeks, 2 days

TRAINING - Fullbody depletion 1

Circuit (repeated twice)

Leg press 3x15

Lying leg curls 3x15

Chest press 3x15

Seated row 3x15

Lat raises 3x15

Calf raises 3x15

Ezibar curls 2x15

Tri pushdowns 2x15

Total time: 1 hr, 23 mins.

Woke up, had a coffee, then did the above workout and it was HARD. The amount of time under tension is what counts with these sets, so doing them slow with such a high volume will take me a while to get used to! People came into the gym to train halfway through my workout and finished while I was still going Shaaaame.

CARDIO - Off

I need to be more strict with my cardio.. slacking off a bit :oops:

DIET - Off

Cals - 2000-3000?

M1: 100g EWs, 100g lite CC, 1/2 scoop PP

M2: HLPC, 6 fish oils

M3: 170g salmon, veges, 40g lite sour cream

M4: 1 scoop PP

M5: Mexican food. Lots of Mexican food lol.

This would've undid my hardwork from the depletion training this morning (Doh!), but I'll make up for it in the next few days and cut the carb load out this weekend, so no biggie.

Water - 2L

I lost my mojo today. Bestie ended up surprising me after work for dinner out and I didn't wanna be stink and say no (and I wanted to go too :oops: ), so went out. 1 chip ended up being 792 chips lol. No regrets though.. was fun.

Energy was great today, good mood for most of the day apart from this morning straight after the gym lol. Me and BF are currently choreographing (is that a word?) my routine... man its funny. I need to get coordinated

[Sportsgirl]

Yeah you're not the only one that started their carb load early. One licorice allsort turns into the whole packet :shifty: :doh: So no carbs for me tomorrow - just 100g around my workouts. Oh well... that's what we get for being greedy

[Flamer]

Great attitude Poos. It's what I employ. Yip, ate it, loved it, MOVED ON!! It's called keepin sanity.

[jono]

cardio is no fun is it? :grin:

[biggurl27]

Excellent your body would have loved that feed, all good to have a pig out this far out from comp! You still doing walking for cardio so you have been pretty good :grin: