Symmetry..

[Flamer]

Friday 4th Dec

Legs still ouch, but will give it a shot.

30min Spin

Leg Lifts 4P x 10, 10, 10 (OMG - the pain)

ISO Lying Leg Curl 42lb x 10, 12 46lb x 10 (not so bad)

45 degree seated Calf Raise 40lb x 12, 50 lb x 12, 60lb x 10

Stretches, lots of stretches

SB Crunch with 15kg x 10, 10, 10

SB Leg Raise x 10, 10, 10

I have the weekend from hell ahead of me. Friend's birthday drinks tonight, baby shower tomorrow afternoon, staff do tomorrow night, staff do Sunday afternoon. I have made good progress with my cut this week (1.5kg) so will be trying very hard not to undo all the good work so far.

[Sakura]

I have made good progress with my cut this week (1.5kg) so will be trying very hard not to undo all the good work so far.

Nice one and good luck at all your parties/functions. A christmas cut must be death.

[Flamer]

Monday 7th Dec

No training.......far too hung over/drunk

Tuesday 8th Dec

X trainer 40mins

Spin Bike 30 mins

Hanging Leg Raise x 10, 10, 10

Cable Crunch 8P x 10, 10, 10

Still feeling like death! Don't think anything much but liquid went in, so not too much damage done. Scales will tell tomorrow.

[rose]

Hallo :grin: Congrats finishing a lap round the lake, great achievement. My mate in Auckland is a cycle courier, did it and had to go back to work straight after :shock: Crazy bugger. Anyway, do you think you'll get back into squatting again now Miss?

[Flamer]

Hallo :grin: Congrats finishing a lap round the lake, great achievement. My mate in Auckland is a cycle courier, did it and had to go back to work straight after :shock: Crazy bugger. Anyway, do you think you'll get back into squatting again now Miss?

Hello & thanks. Cool job being a cycle courier - dangerous, but cool.

I'm just tryin to get my right knee to come right. Still painful from last weeks boxing session. But, some squats def on the cards.

[Flamer]

Wednesday 9th Dec

30min Spin

30 min Boxing (bag work)

Leg Press

50kg x 12

75kg x 10

100kg x 10

125kg x 8, 8

50kg x 20

Leg Extn

75lb x 12

90lb x 10

105lb x 10

120lb x 10

Seated Leg Curl

75lb x 12

90lb x 10

105lb x 10

120lb x 8

Weighted Leg Lift

15lb x 10

18lb x 10

21lb x 8

Stretches.

Thought I would try a leg workout and see how things went. No squats, but only because both the power rack & the squat rack were in use (by sissys lifting toy weights). Knee was OK, but not great. Driving home was a tad unpleasant. Will keep picking away at it.

[Flamer]

Thursday 10th Dec

Shoulder warm up 2kg x 10 x 2

DB Shoulder Press

13.5kg x 12

14kg x 10

15kg x 10, 6 (up on reps from last week - but grinding the last few)

L-Laterals

6kg x 10

7.5kg x 10

8.5kg x 10, 10 (these kinda hurt)

Upright Rows

16kg x 10

20kg x 10

24kg x 8

Cable Side Laterals

1P x 10, 10, 10 (grow little shoulders, grow)

40 min Spin.

Stretches

The stretches are mainly lower back/hip/glute related. Damage from a deadlift earlier in the year, that is still giving me some concern at times.

Of course coming off the horse a few weeks back didn't help things either.

[runveerun]

Good to see you back Miss! Congrats on the cycling that's some mission! \:D/ :clap:

I had a hangover last week it reminded me of why I don't normally drink and cemented my loathing for the stuff again until I am peer pressured into it again!!

[Flamer]

Good to see you back Miss! Congrats on the cycling that's some mission! \:D/ :clap:

I had a hangover last week it reminded me of why I don't normally drink and cemented my loathing for the stuff again until I am peer pressured into it again!!

Thanks Vee, I see you got another marathon under your belt too. Sadly,I'd rather be on the bike for 6 hrs than on my feet for even 2!

I'd like to say that I won't drinking anytime in the near future........but, them's fightin words!

[Flamer]

Friday 11th Dec

Deadlifts

60kg x 10

70kg x 8

75kg x 8

80kg x 4, 4 (first of these was the best of the lot - really strong leg drive, flew up)

Chins (BW) x 3, 3, 3 (oh, how far we have fallen! :oops: )

Seated Cable Row

80lb x 12, 10

100lb x 8, 8 (HELLO lats - where have you been??)

DB Bench Row

17.5kg x 10

19kg x 10

22kg x 8

Cable Pulldowns

5P x 8

4P x 8

3P x 8

BB Curls

16kg x 10

20kg x 10, 10

SB Crunch with 15kg plate x 10, 10, 10

SB Leg Raises x 10, 10, 10

40min Spin

Stretches

Done & dusted. Back is feeling those deads tonight!

[gazza]

looks like you're giving things a good nudge again.

if you are keen on a job just go on the website and you can apply then and there. 6 weeks training would be in welly for at least the next intake, pm me if you want the site address :grin:

[Flamer]

looks like you're giving things a good nudge again.

if you are keen on a job just go on the website and you can apply then and there. 6 weeks training would be in welly for at least the next intake, pm me if you want the site address :grin:

Sweet! Still thinking about the implications of working in that kind of industry!

Went for a cycle today. Managed to re-inforce my belief that fats are not suitable to power endurance athletes. Wasn't one of my better cycles, probably didn't help that I got wet. Quads were not overly happy with havin to haul my ass uphill.

Back is also lettin me know about my dead session yesterday. Not damaged, just tight. It's all good.......onwards & upwards :grin:

[Flamer]

Monday 14 Dec

Incline DB Press

10kg x 12

13.5kg x 1

14kg x 10

15kg x 10, 10

Incline DB Flys

8.5kg x 12

10kg x 10

13.5kg x 10, 10

Cable Flys 2P x 10, 10, 10

Tricep Pressdown (V bar)

5P x 10

6P x 10

7P x 10

Reverse Crunches x 10, 10, 10

Prone Holds x 30 sec, 30 sec, 30 sec

40 min X train (461 cals)

Not a bad session. Strength on the incline presses is going well. Think if I had a spotter the 17.5's are def in the picture. Might need to do a little less direct tricep work....they startin to look a little.......large :-s .

[Flamer]

Tuesday 15 Dec

Shoulder/rotor warm up 2kg x 10 x 2

DB Shoulder Press

13.5kg x 10

14kg x 10

15.5kg x 8, 8 (feelin the effects of yesterday's chest/tri w/o)

L-Laterals

7.5kg x 10

8.5kg x 10

10kg x 8, 10 (the facials were ugly!)

Upright Row

20kg x 10

24kg x 9 (and a half!)

26kg x 6

Incline Rear Delt Raise 6kg x 10 x 3

Incline Rear Delt Fly 6kg x 10 x 3

Cable Side Laterals 1P x 10, 10, 10

40min Spin

Stretches

[becbec]

Might need to do a little less direct tricep work....they startin to look a little.......large :-s .

Pics! :nod:

[Flamer]

Might need to do a little less direct tricep work....they startin to look a little.......large :-s .

Pics! :nod:

Workin on it! Need to post up some progress pics. Next week maybe :nod:

[Flamer]

Wednesday 16th Dec

Finally.......the power rack was free! \:D/

45 min Spin class

Squats

bar x 12

40kg x 10

50kg x 10

60kg x 10, 10 (felt OK, but was puffin)

Leg Press

75kg x 10

100kg x 10, 10

Stiff Leg Deadlift

40kg x 10

50kg x 10

60kg x 10, 10

Weighted Leg Lift

15lb x 10

18lb x 10

21lb x 10

SB Crunches with 15kg x 10, 10, 10

SB Leg Raise x 10, 10, 10

Stretches.

Thus far knee has held up well. The squats were killer - not on the legs, on the CV system. The diet is starting to take it's toll on strength and endurance. Will persist with it at this point however, as although the scales aren't sayin I've lost much, the mirror is talking a different story.

[gazza]

BUMP..... anybody out there??

when do you make the big move???