Symmetry..

[Flamer]

The calorie calculator from xtrainer to xtrainer varies doesn't it? I don't know how accurate it is . I notice it most on the treadmils. I'll be running at the same speed as my training partner for the same amount of time and he's done like 60 cals more than me? f*ck you machine.

Good stuff on the cardio. Top effort!

Thanks Gus I use the same X Trainer every morning for that reason!

[Flamer]

Tuesday 16th Sept

PM

DB Shoulder Press

10kg x 10

14kg x 10 x 4

Side Laterals 8.5kg x 10 x 4

Incline Rear Delt Raise 7.5kg x 10 x 4

Incline Rear Delt Fly 7.5kg x 10 x 4

Face Pulls 7P x 12 x 4

Machine Press 2P x 12 x 4

Front Plate Raise 10kg x 10 x 4

Cable Side Raise 0P x 12, 12, 10 (ea side)

30min X Trainer L6 (368 cals)

Tis was a significantly better w/o than I thought it would be. Left shoulder still tender from last nights boxing.

[Flamer]

Wednesday 17th sept

AM- 1 hour X trainer L6 (814 cals - was sooo tempted to just do 40 min!)

Swiss Ball Crunches w. 15kg plate x 12 x3

Swiss Ball Leg Raises 10 x 3

I'm really tired and it's noticable too. Buck, that owns Genetics, pulled me up this morning about looking so tired. Would rather he'd pulled me up about looking too lean......but that ain't happening!

Legs tonight and I'm dreading it.

[biggurl27]

May I suggest have some "good" carbs before training legs, will help you cope better. I tend to have a little extra carbs day of legs and day after I also as starving. Have an early night tonight young lady

[Flamer]

May I suggest have some "good" carbs before training legs, will help you cope better. I tend to have a little extra carbs day of legs and day after I also as starving. Have an early night tonight young lady

Yes mam!! Got 85g kumara with lunch. Might have a banana pre w/o. Last carbs (except 1/4c brekky oats) for rest of week, til Sun - wee refeed!

[biggurl27]

Good stuff :wink:

[Flamer]

Wednesday 17th Sept

PM

Squats

40kg x 10

50kg x 10

60kg x 10

65kg x 10 x 2 (these were hard, but, they shouldn't be)

A1. Walking Lunges 10kg DB x 30 x 6

A2. High Step Ups (ea leg) x 15 x 5, w. 3kg x 15 (ea leg)

B1. Good Mornings 50kg x 20 x 4

B2. Stiff Leg Deadlifts 50kg x 12 x 4

Lying Leg Curl 75lb x 10 x 3

I am sooo very tired. Gym was hot and that wasn't helping things. I may finish my green tea and sod off to bed! Tomorrow is another day and it's going to be better than today! (power of positive thinking - I'm also winning power ball on Saturday - thought I should share that with you all).

[biggurl27]

Yay cool have a nice sleep. And when you win lotto be sure to come to Wellington and take me shopping thanks :grin: Mean leg workout considering you are so stuffed! :nod: :wink:

[Flamer]

Thanks Big Gurl!! Shoppin it is!

Thursday 18th Sept

AM - mixed it up a little today

Standing Calf Raise 60kg x 12 x 3

Seated Calf Raise 30kg x 12 x 4

Rower 2000 metres (OMG - thought this would ACTUALLY kill me)

X Trainer 40 min L6 (442 cals)

[biggurl27]

Rower nice work! How long does it take to do 2000M?

My turn to look like shit and be tired today. Hope you got a nice big sleep?

[Flamer]

Rower nice work! How long does it take to do 2000M?

My turn to look like shit and be tired today. Hope you got a nice big sleep?

Rower said 2.08m, but if that only took me just over 2 mins, it would have been the longest 2 min of my life!! I don't trust a word it says! Think it was more like 4 min.

Got 6 1/2hours sleep - slight improvement. Might go get some Valerian today - has worked well in the past!

[biggurl27]

2 minutes! haha ok :pfft: 6.5 hours is good shit man better than your stinking 4 hours :nod:

[Flamer]

Thursday 18th Sept

PM

Incline Bench Press

25kgx 10

30kg x 10

35kg x 10 x 4

Incline DB Flys 13.5kg x 10 x 4

Cable Flys

2P x 12 x 4

1P x 20 x 2

A1. Tricep Pressdown

5P x 15 x 2

6P x 15, 12

A2. 2 Bench Dips 5kg x 15 x 3

1 hour Boxing training

Friday 19th Sept

AM - 40 min X Trainer L7 (571 cals)

Cable Crunches 7P x 12, 12. 8P x 12

Hanging Leg Raise 10 x 3

Slept in this morning, hence the slightly shorter cardio w/o - but feelin FANTASTIC as a result. Must of had close to 8 hours sleep last night.

Go the valerian!

[poos_n_wees]

Good to hear the Valerian's working for you. Its amazing how a good night's sleep can make ya feel aye !

[Flamer]

Friday 19th Sept

PM - just a muck around

Pullups (WG -assist) 10 x 2

Bicep curls 7.5kg x 12 x 3

Walking Lunges 10kg DB x 30 x 4

Standing Leg Curl 20lb x 12 x 4

Sprint Laps 10 x 50 m

Natural Runner 30min L6 (311 cal)

Saturday 20th Sept

40 min wind trainer

Sunday 21st Sept

20 min wind trainer (wasn't in the mood)

[Flamer]

Monday 22nd Sept

AM - 1hr X trainer L6 (789 cals)

Side Bends 14kg x 12 x 3

Leg Lifts 15lb x 12 x 3

Swiss Ball Pikes 12 x 3

Bike L2 15 min (86 cal)

PM

Chins (NG) 10, 8, 6

Incline Seated Cable Row

NG 100lb x 15 x 4

WG 100lb x 12 x 4 (forearms shot!)

DB Bench Row 19kg x 10 x 4

Cable Pulldowns 5P x 12 x 3

Natural Runner 30min L5 (340 cal)

1 hour Boxing Training (shoulders & abs essentially)

[biggurl27]

Cripes that was a busy day hun, making me tired looking at it. How many weeks you got now? Are you behaving (put the chocolate DOWN Flamer!) and going to stick your diet up soon?

[Flamer]

Essentially 4 & half weeks.......if I compete. Not lookin very lean, so have upped the cardio (can you tell) and will re-assess in 2 weeks.

Diet:

M1 - 5 egg whites & 1T oats (it's a mental thing)

M2 - 4 egg whites & veg (usually mushrooms & red capsacium)

M3 - 80g chicken & 100g green beans

M4 - same as M2

M5 - shake afta training

M7 - 100-120g chicken & 100g green beans or broccoli

Ever so exciting. Notice.....no chocolate in there!

[biggurl27]

You could probably do with slightly more cals 6-8 egg whites, 100-200gm Chicken (200gm def on leg days/after leg day), 100gm kumara in AM. If you make the same mistake as me and skip carbs and do too much cardio with not have just enough cals/carbs you can loose your precious muscle like I did, a whole freeking KG!! I have learnt not to do that again

[Flamer]

Happy to up the protein, but I'm really carb phobic at mo. I've only just cut my 80g kumara from my lunch time, so will see how I go. If I lost some muscle from my quads I would actually be happy - their bloody monsters!!

[biggurl27]

haha I was scared of the carbs too, but its only like 24gm good carbs in the AM and you burn it off with your w/o and cardio. Man I wouldn't complain about having good legs girl, its a blessing. Wanna swap with my chicken legs? :pfft:

[Flamer]

haha I was scared of the carbs too, but its only like 24gm good carbs in the AM and you burn it off with your w/o and cardio. Man I wouldn't complain about having good legs girl, its a blessing. Wanna swap with my chicken legs? :pfft:

Mmmmm, do I want chicken legs? Might make my shoulders and lats look wider!! I can see bounses here.

[Flamer]

Tuesday 23rd Sept

AM - 1hr X trainer L6 (785 cal)

Abductors 4P x 10 x 3

Hyperextensions 10 x 3

Adductors 60lb x 10 x 3

Bike 15min L3 (100 cal)

PM

DB Shoulder Press

10kg x 12

14kg x 10

15.5kg x 8, 8 (PB - f@&ken stoked \:D/ )

13,5kg x 8

Side Laterals 8.5kg x 10 x 4

Incline Rear Delt Raise 6kg x 10 x 4

Incline Rear Delt Fly 6kg x 10 x 4

Face Pulls 7P x 12 x 4

Machine Press 2P x 12 x 4

Front Plate Raise 10kg x 10 x 4

Cable Side Raise 0P x 12 x 3

Natural Runner 40min L5 (489 cal)

[teamfatboy]

Nice work on the shoulder press, real nice! :clap:

[Flamer]

Nice work on the shoulder press, real nice! :clap:

Thanks TFB. I'm eyein the 17.5's now (nothing between them & the 15.5's at my gym!). They were ground out and not real pretty - but maintained form.