Symmetry..

[biggurl27]

OMG not feeling strong and hungover and you bust out 100kg deadlifts!!! :shock: What wine did you drink? hehe I stayed off all alcohol as I know I'll get a taste for it :shifty:

[Flamer]

OMG not feeling strong and hungover and you bust out 100kg deadlifts!!! :shock: What wine did you drink? hehe I stayed off all alcohol as I know I'll get a taste for it :shifty:

Nope - was worse than that!! I hit the Jack Daniels! Haven't done that in ages, was good to have a blowout. Although, essentially, the whole weekend was a blowout.

[biggurl27]

haha nice work! Oh well need a blowout once and a while aye :wink: I must admit I had one glass of wine at a friends house and boom I was asleep on the couch :? Cheap date

[poos_n_wees]

OMG, I think I'll try JDs next time before I do my deads if it'll give me a PB too!

Nice training chick... Looking strong :nod:

[Flamer]

OMG, I think I'll try JDs next time before I do my deads if it'll give me a PB too!

Nice training chick... Looking strong :nod:

LMAO - don't think I'll be recommending it has a pre-workout supp!!

Current Goals:

- 120kg deadlift

- 100kg squat (may have to ammend this if I achieve thsi on Wed)

- 60kg bench (this is goin to take some time)

[biggurl27]

Yep I think you will knock that out easy with those strong legs of yours :nod:

[Flamer]

Yep I think you will knock that out easy with those strong legs of yours :nod:

Tomorrow will tell. Walkin for the rest of the week may be interesting!

Tuesday 4th Nov

Shoulder warm up 3.5kg x 12 x 2

DB Shoulder Press

13.5kg x 10

15.5kg x 8, 8 (these were NOT pretty)

13.5kg x 8

8.5kg x 12

Side Laterals 8.5kg x 10 x 2

7.5kg x 12 x 2

Incline Rear Delt Raise 6kg x 10 x 4

Incline Rear Delt Fly 6kg x 10 x 4

Face Pulls 7P x 12 x 3

Machine Press 2P x 12 x 3 (should have gone heavier)

Front Plate Raise 10kg x 10 x 3

20mins X trainer L6 (248 cals)

[biggurl27]

Were you busting out some good facials on your DB Press?

Um facepulls aren't they for back? Or they good for rear delts too? I do WG seated row for rear delts...light but yeah run out of ideas sometimes for the rear delts.

Look forward to seeing the results for tomorrow :wink:

[Flamer]

Were you busting out some good facials on your DB Press?

Um facepulls aren't they for back? Or they good for rear delts too? I do WG seated row for rear delts...light but yeah run out of ideas sometimes for the rear delts.

Look forward to seeing the results for tomorrow :wink:

Where were you? I didn't see any other snow flakes in the gym this morning? Yes, there were some facials - not pretty ones! :pfft:

Facepulls are rear delts - and mine need some serious blastin. "Hello, is there any delt in there?"

[biggurl27]

Arh facepulls rear delts and upper back, snow flakes? You lost me? I'm sure you got some rear delts there

[Flamer]

Wednesday 5th Nov

Squat

40kg x 12

50kg x 10

60kg x 8

70kg x 8

75kg x 6

80kg x 4 ( had to leave it there - no spotter and back still 'tender' from Monday's deadlifts)

Walking Lunges 10kg Dbs x 30 x 4

Leg Extension

105lb x 10

125lb x 10 x 3

ISO Lying Leg Curl 4P x 10 x 4

Stiff Leg Dead Lifts 50kg x 8 x 3

Swiss Ball Crunch with 20kg plate x 10 x 3

Swiss Ball Leg Raise 10 x 3

Not a bad w/o considering - back quite tender. Will max deads at 80kg next week to be fresh as a daisy for squats on Wed - will be aiming for 100kg +.

[poos_n_wees]

Squat

40kg x 12

50kg x 10

60kg x 8

70kg x 8

75kg x 6

80kg x 4 ( had to leave it there - no spotter and back still 'tender' from Monday's deadlifts)

Nice!! Do you use the power rack to squat? You could just dump it at the bottom if you get stuck

[Flamer]

Squat

40kg x 12

50kg x 10

60kg x 8

70kg x 8

75kg x 6

80kg x 4 ( had to leave it there - no spotter and back still 'tender' from Monday's deadlifts)

Nice!! Do you use the power rack to squat? You could just dump it at the bottom if you get stuck

Use the big red squat rack right down the back. Was kinda funny though - once I loaded the 20kg plates either side I had a fair few sets of eyes watchin me!! So, really I shouldn't have been worried about not havin a spotter.

[biggurl27]

Nice squats flamer! And geez you did all those lunges afterwards ya crazy girl! ouch

[Flamer]

Nice squats flamer! And geez you did all those lunges afterwards ya crazy girl! ouch

lol - gotta make sure I keep my "Hot Ass" in shape!

[laurasaur]

Nice squats flamer! And geez you did all those lunges afterwards ya crazy girl! ouch

lol - gotta make sure I keep my "Hot Ass" in shape!

now i know what my ass is missing!!! lunges....duh!!! good work on the squats, and yeah i am pro at using the safety rack as my spotter, just make sure you set the sides high enough.. i have had some embarrassing moments hehe

[biggurl27]

haha yeah, I want one of those! :nod:

[Flamer]

Thanks L! I get a little claustraphobic in the power rack. Feel like it limits my ROM - probably doesn't/won't, but meh!

[Evie]

Hey Hun,

Just wanted to say it was great to finally meet you at Nationals! In all honesty I really did think you would have placed, so I can understand your feelings, I was very surprised. You have made some wonderful gains and looks like you have learnt a lot each competition this year and put together a great total package.

All the best

Eve

[Flamer]

Hey Hun,

Just wanted to say it was great to finally meet you at Nationals! In all honesty I really did think you would have placed, so I can understand your feelings, I was very surprised. You have made some wonderful gains and looks like you have learnt a lot each competition this year and put together a great total package.

All the best

Eve

Hey ya chikky,

Likewise. You've certainly made gains since I saw you last year - and lookin FAN-TAB-U-LOUS!!! I'll continue to plod away & see how I feel come "next season".

[Flamer]

Thursday 6th Nov

Arnie Shoulder Press 10kg x 10 x 3

L-Laterals 8.5kg x 10 x 3

Seated Calf Raise 30kg x 10 x 3

Standing Calf Raise 60kg x 10 x 3

40 min X Trainer L6 (542 cals)

Back feelin better today. But, glutes rather tender today, as are abs!

[biggurl27]

haha nothing wrong with that Xtrainer Flamer. I have been on loads of different Xtrainers and 40-45mins at slow steady state, 120-130bpm is usually 500-600 cals which is perfect so you don't need to worry my dear :wink:

[Flamer]

haha nothing wrong with that Xtrainer Flamer. I have been on loads of different Xtrainers and 40-45mins at slow steady state, 120-130bpm is usually 500-600 cals which is perfect so you don't need to worry my dear :wink:

It was the most painful 40 min......BORING! And it actually did hurt, glutes are reminding me about that 80kg squat! I just want to know why the toilet seat is now so far down?!

[biggurl27]

hahaha nice one, no pain no gain hun! I was like that for over 48 hours after doing legs, post comp is arse for that haha no pun intended!

[Flamer]

Friday 7th Nov

Flat Bench Press20kg x 10

30kg x 8

35kg x 8

40kg x 6

45kg x 10

50kg x 6, 5 (PB! Last 3 on each set spotted)

Incline Bench Press30kg x 8

35kg x 4, 6 (got 'stuck' on last rep, first set - had to be 'rescued'!)

30kg x 6

Incline DB Flys 10kg x 10 x 4

Cable Flys 2P x 12 x 3

Tricep Pressdown 6P x 10 x 4

2 Bench Dips w. 10kg plate 10 x 4

Hanging Leg Raise 10 x 3

Cable Crunch 9P x 15 x 3

25min X trainer L6 (350 cals)

Stoked with gettin a PB on the bench. I'm now only 10kg away from my goal, so gettin there! I may have mentioned in the past that I feel 'watched' sometimes in the gym.....well, this morning confirmed it. I couldn't get 5th rep up on first set of incline BB at 35kg. Before I had time to start thinking about what I was going to do, some kind soul had already lifted the bar off me!! Same kind soul also spotted my next set for me - not that it was required! Long story short....I LOVE MY GYM!