Symmetry..

[Flamer]

Tuesday 14th April (PM)

1 hour X Trainer L8 (913 cals)

What did I learn from this workout? That chocolate makes and EXCELLENT pre workout supplement! :grin: I also got asked last night if I was "on the gear" - as I've put on a lot of mass!!?? Was that a nice way of tellin me I've got fat?

Wednesday 15th April (AM)

30 min X Trainer L6 (347 cals)

1 hr Boxing class

SB Ab Crunch w. 10kg x 10 x 3

SB Leg Raise 10 x 3

Shoulders tonight, although they already feel fatigued from Boxing. But, if it makes 'em grow! Got my flu shot in my left arm yesterday - that kinda hurts too!

[autechre]

I also got asked last night if I was "on the gear" - as I've put on a lot of mass!!?? Was that a nice way of tellin me I've got fat?

Possibly or you're doing something right.

We need pics to be sure :grin:

[Small]

What did I learn from this workout? That chocolate makes and EXCELLENT pre workout supplement! :grin:

what bigJ and I have known all along :pfft:

I also got asked last night if I was "on the gear" - as I've put on a lot of mass!!??

no, they saw your real answer on your flu jab clearance paper :shifty:

[Flamer]

What did I learn from this workout? That chocolate makes and EXCELLENT pre workout supplement! :grin:

what bigJ and I have known all along :pfft:

I also got asked last night if I was "on the gear" - as I've put on a lot of mass!!??

no, they saw your real answer on your flu jab clearance paper :shifty:

LOL - like I said - I freakin wish! Shoulders are just being so resistant to this growth idea!

[Small]

shoulders are pricks to grow aye! im having an unwinning battle with mine too :x

[Flamer]

Wednesday 15th April (PM)

Shoulder warm up 3kg x 10 x 2

DB Shoulder Press

13kg x 10

14kg x 10

15kg x 8

17.5kg x 10, 6 (spotted)

A1. Military Press

20kg x 12, 10, 10

A2. Side Laterals

7.5kg x 12, 10, 10

B1. Cable Front Raise 2P x 10 x 4

B2. Cable Upright Row 6P x 10 x 4

C1. Cable Side Laterals 2P x 10 x 3

C2. Face Pulls 7P x 10 x 3

Shoulders are now in pain. Potentially.....boxing AM, shoulders PM is not a good combination. Damn short weeks. Leggies tomrrow AM, might cardio it PM.

[teamfatboy]

Jeepers - is that military press with 20kg dbs?

But yeah, boxing on shoulders day = recipe for pain :shock:

[Flamer]

Jeepers - is that military press with 20kg dbs?

But yeah, boxing on shoulders day = recipe for pain :shock:

No TFB, sadly was a BB. No spotter!

Thursday 16th April (AM)

Squats

40kg x 12

50kg x 12

60kg x 10

70kg x 8

80kg x 8

85kg x 8 (had some help on last 3)

Single Leg Box Lunges

BW x 12 x 3

A1. Leg Extensions

90lb x 12

105lb x 10

150lb x 8

A2. Seated Leg Curl

105lb x 12

120lb x 10

135lb x 8

B1. Machine Front Squats

120lb x 10

135lb x 10

180lb x 10

B2. Standing Leg Curls

20lb x 10

30lb x 10

35lb x 8

C1. Stiff Leg Deadlifts

60kg x 10

70kg x 10, 10

C2. Walking Lunges

10kg DB x 30, 30

BW x 30 (and that was HARD)

Hello jelly legs! Physio tonight - will see what she has to say. Will TRY to go for a run tonight. Success rate on that may be low!

[biggurl27]

Nice squats flamer!

[autechre]

Nice squats flamer!

Agreed, and freaken strong extensions too! :shock:

[Flamer]

Thanks ladies & gents!! Not feeling too bad thus far. Glutes are a little tender, but quads are strangely OK!

[Flamer]

Thursday 16th April (PM)

1 hour walk/run - was a little more walkin than I planned on. My running partner has 'let himself go' a little and wasn't up to running. Wasn't going to tell him that it was all good due to the pain in my glutes!!

Had physio after work - "Houston - we are all systems go". I have the green light to get back to full strength lifts. Going to try 100kg dead on Monday to see how we go.

[runveerun]

Thursday 16th April (PM)

1 hour walk/run - was a little more walkin than I planned on. My running partner has 'let himself go' a little and wasn't up to running. Wasn't going to tell him that it was all good due to the pain in my glutes!!

Had physio after work - "Houston - we are all systems go". I have the green light to get back to full strength lifts. Going to try 100kg dead on Monday to see how we go.

Yay!! Glad you are all OK Miss Flamer! BRING ON THE DEADLIFTS!!! :clap:

[Flamer]

Thanks Vee! I'm just about chompin at the bit!

[teamfatboy]

Yay!! Glad you are all OK Miss Flamer! BRING ON THE DEADLIFTS!!! :clap:

:ditto: way to go - that attitude is really motivating! :clap:

[Flamer]

Yay!! Glad you are all OK Miss Flamer! BRING ON THE DEADLIFTS!!! :clap:

:ditto: way to go - that attitude is really motivating! :clap:

Cheers TFB!

Friday 17th April (AM)

1 hour cardio X trainer L6 (747 cals)

Stretches

Glutes are ouchy!!! Was supposed to be chest this morning - but no training partner, so will do that tonight.

[Flamer]

Friday 17th April (PM)

Incline DB Bench Press

13.5kg x 15

14kg x 12

15kg x 8, 8 (wanted to try 17's - but no one to spot)

Incline DB Flys

8.5kg x15, 12 (waiting for a pair of 10kg's to become free)

10kg x 10

13.5kg x 8

Rack Lockouts

40kg x 8, 5, 4 (each set to failure - kinda pointless without a spotter)

Cable Flys

2P x 12, 12, 12

1P x 20, 20

OH DB Extension

14kg x 15

15.5kg x 12

17.5kg x 10, 10

DB Skullcrushers

5kg x 12, 12, 12

Dips

BW x 15, 13F, 14F

Cable Crunch

8P x 10

9P x 10

10P x 10

I'm sooooo tired. This workout was killer. Going to feel it tomorrow. Two days of double cardio sessions - oh yippee. Gym was a ghost town by the time I left. Have been asked if I want to train with th e powerlifting guys??!! HELL YEAH. Monday - bench, Tuesday - squat, Thursday - deadlift. I'll have to wait til Thurs to try my deadlift???? Maybe not!

[teamfatboy]

Wicked workout Flamer :clap: How are the triceps today, looks like you gave them a real thrashing!

Oh, the choices you have to make...train with the powerlifters, have some fun, versus the rush to deadlift! We shall watch with interest :nod:

[Flamer]

Wicked workout Flamer :clap: How are the triceps today, looks like you gave them a real thrashing!

Oh, the choices you have to make...train with the powerlifters, have some fun, versus the rush to deadlift! We shall watch with interest :nod:

Triceps actually not too bad - until I try straightening my arms. Got both horses ridden. Did 40 mins on the wind trainer this morning. Headin out for a run now.

[runveerun]

Triceps actually not too bad - until I try straightening my arms. Got both horses ridden. Did 40 mins on the wind trainer this morning. Headin out for a run now.

You are inspiring me to do more cardio, double sessions sound like the biz to get rid of some of this excess flab! Thanks Flamer!

[Flamer]

Triceps actually not too bad - until I try straightening my arms. Got both horses ridden. Did 40 mins on the wind trainer this morning. Headin out for a run now.

You are inspiring me to do more cardio, double sessions sound like the biz to get rid of some of this excess flab! Thanks Flamer!

Hasn't worked for me yet, seems things are a little sluggish this year. However, I need to keep reminding myself the competitions are actually won in the kitchen!

Monday 20th April (AM)

10 min treddy run

A1. Seated Cable Rows

80lb x 12

100lb x 10

120lb x 8

A2. DB Bench Rows

21kg x 10

22kg x 10, 10

BB Bicep Curls (21's) x 1, 1, 1

40min X Trainer L8 (563 cals)

Couldn't deadlift this morning, one of the Powerlifting team was hoggin the deadlift area. Couldn't really jump in - he was workin around 200kg & I wasn't feelin that into loadin & unloadin the bar!

Kept it short this morning - focus was on maintaining strict form. Although the bicep 21's got hairy towards the end. Back tonight for a bench session.

[biggurl27]

Ewwww yeah 21's are terrible. Nice rows you strong wee thang!

[Flamer]

Ewwww yeah 21's are terrible. Nice rows you strong wee thang!

As long as they do the job I'm not gona complain!

Monday 20th April (PM)

SB Crunch w. 10kg x 10 x 2

SB Leg Raise 10 x 2

Flat Bench

20kg x 12

30kg x 10

35kg x 10

40kg x 6, 6, 6

2 Board

45kg x 3

60kg x 1F, 1F

50kg x 3

Reverse Grip Bench

30kg x 8

35kg x 6, 6

OH DB Tricep Extension

14kg x 12

15kg x 10

17.5kg x 10

Tricep Pressdown (V bar)

6P x 10

7P x 8

5Px 12

Was a session for feelin out where I am more than anything else. Happy though - gotta start somewhere. Squating tomorrow - looking forward to that! Shoulders tomorrow AM though!

[Flamer]

Tuesday 21st April (AM)

Shoulder warm up 3.5kg x 10 x 2

DB Shoulder Press

13kg x 10

14kg x 10

15kg x 10

17.5kg x 8

Side Laterals

7.5kg x 10, 10

8.5kg x 10, 10

Reverse Pec Dec

24lb x 10

30lb x 10, 10

Cable Cross Overs

2P x 10

3P x 10, 8

A1. Incline Rear Delt Raise 6kg x 10 x 3

A2. Incline Rear Delt Fly 6kg x 10 x 3

T-Bar Row (WG)

20kg x 10

30kg x 10

40kg x 6 - dropset - 30kg x 6, 20kg x 10, 10kg x 20

Thus far the effect of yesterdays training is some super sore front delts (grow you little suckers!!). Chest is fine - so I can't of worked hard enough.

Training partner may be out for a while. While doin the T-Bar superset he took the end of this finger off on a 20kg plate. I'm pretty squimish - so wasn't keen on a second look. But, from what I did see right though the nail!!! YUKKY! :pale:

[Gym rat]

Nice shoulder work out.I would be a bit squimish as well if saw somethingh like that happend at my gym.