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Symmetry..

Flamer

By Flamer
in Workout journals

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Flamer Senior member

Flamer

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Wednesday 7th Jan

Shoulder warm up 3.5kg x 10 x 2

DB Shoulder Press

10kg x 15

13.5kg x 10, 8, 8

A1. Side Laterals 6kg x 10 x 4

A2. Front Laterals 6kg x 10 x 4

Seated Rear Delt Raise 10kg x 10 x 3

B1. Hanging Leg Raise x 10, 10

B2. Cable Crunch 8P x 10, 10

30 min X trainer L10 (414 cals)

Not a bad session for the forst of the year. Weights are down a little, but not concerned. Need to loose some lard first, so I can actually see the muscle!!

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Flamer Senior member

Flamer

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Thursday 8th Jan

Deadlifts

60kg x 10

70kg x 8, 8

60kg x 10

Incline Seated Row

NG 80lb x 10, 100lb x 10 x 3

WG 80lg x 12, 100lg x 10 x 3

DB Bench Row 19kg x 8 x 3

(sweaty mess now!!)

BB Bicep Curls 20kg x 10, 10

DB Bicep Curls 8.5kg x 8, 8

Preacher Curl Mach (NG) 30lb x 25, 15 (just to really finish them off!)

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Flamer Senior member

Flamer

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Friday 9th Jan

Try to push start car - give up! Drive horse truck to work!!

Incline DB Press

13.5kg x 10

14kg x 8, 8

10kg x 10 (tricep failing a little!)

Incline DB Flys 10kg x 10 x 4 (again, tricep issues!)

Cable Flys 2P x 15 x 3

CG Bench Press 20kg x 12 x 3

2 Bench Dips (BW) x 10 x 3

SB Crunch w. 10kg x 10 x 3

SB Leg Raise x 10x 3

Natural Runner L7 20 min (240 cals)

And so ends my first short week of training. When I looked in my training log I last trained 24/12/08!! :shock: All systems go Mon 12th - including diet. No more white foods - white bread, white rice, white sugar.........

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Flamer Senior member

Flamer

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OK, so sitting at my desk, starting to notice an increasing number of "sore" muscles. My back kinda hurts (deadlifts), my biceps are a little tender (curls) and my shoulders just feel a little fatigued.

The most intense of my workouts this year was this morning - so I'm anticipating a rather sore chest by tomorrow! Leg day is Wednesday, I can see a John Wayne kinda Thursday coming my way!

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poos_n_wees Veteran member

poos_n_wees

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And so ends my first short week of training. When I looked in my training log I last trained 24/12/08!! :shock:

LOL, that was the last time I trained too -- before getting back into it this week. In the grand scheme of things, it wasn't that long but holy farrrk.. everything hurts :shock:

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Flamer Senior member

Flamer

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And so ends my first short week of training. When I looked in my training log I last trained 24/12/08!! :shock:

LOL, that was the last time I trained too -- before getting back into it this week. In the grand scheme of things, it wasn't that long but holy farrrk.. everything hurts :shock:

I'm hearin ya!

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teamfatboy Veteran member

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You're a fine one to talk, Miss I can't find the keyboard since Xmas :grin:

Hope u had a great time, lifted nothing heavier than a good drink !

Yeah, a few too many drinks really. But had a most awesome time. Just haven't been near a 'puter (thankfully). I see you were still solidering on!

Yep, kept on trucking but just finishing 8 days enforced lay-off, on account of travelling..think Monday's workout's gonna see me John-Wayning it too :grin:

but it's gotta be done - I need to move the lard so I can see the blubber that's covering the fat that's masking the muscles... was thinking of renaming myself ".22" - as in very very small guns :oops:

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Flamer Senior member

Flamer

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TFB - you exaggerate I'm sure!!

Monday 12th Jan

Deadlifts - meh, who am I kidding - too tired still!!

Movin on.....

Seated Incline Row

NG - 80lb x 12, 100lb x 10 x 4

WG - 80lb x 12, 100lb x 10 x 4

DB Bench Row 19kg x 8 x 3

A1 Hammer Curls 10kg x 8 x 3

A2 DB Preacher Curls 8.5kg x 8 x 3 (oooo, ouch!)

B1 Hanging Leg Raise x 10 x 3

B2 Cable Crunch 9P x 10 x 3

X Trainer L10 40 min (520cals)

Hopin to increase most of these next week. Also, hopin to feel energised enough to do deadlifts!!

Miracle - Good Diet Day

W/O 6am

M1 Protein shake & banana

M2 Half cup oats with 3 egg whites

M3 Two hard boiled eggs

M4 Tuna, 50g kumara, cherry tomatoes, cucumber

M5 Two hard boiled eggs, Two kiwifruit

M6 Chicken breast & spinach salad

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Flamer Senior member

Flamer

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Tuesday 13th Jan

Shoulder w/up 3kg x 10 x 2

DB Shoulder Press10kg x 10

13.5kg x 10

14kg x 8

15kg x 6 (happy with that - will aim to up reps next week)

Seated Military Press 16kg x 12 x 3

L-Laterals 7.5kg x 10 x 4

A1 Incline Rear Delt Raise 6kg x 10 x 3

A2 Incline Rear Delt Fly 6kg x 10 x 3

B1 Cable Side Laterals 1P x 10 x 3

B2 Face Pulls 7P x 10 x 3

X Trainer L6 45 min (512cals) - think I got short-changed. Diiferent X Trainer - freakin hate that!!!!!!!!1 :evil:

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teamfatboy Veteran member

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So THAT's where you got those wicked shoulders from - if you're pressing two-x 15kg dbs for six, I gotta lotta work to do! Awesome.

Bummer about the different x-trainer - was it the start of the annual "new years' resolution bunny" influx got in the way ? :nod:

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Flamer Senior member

Flamer

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So THAT's where you got those wicked shoulders from - if you're pressing two-x 15kg dbs for six, I gotta lotta work to do! Awesome.

Bummer about the different x-trainer - was it the start of the annual "new years' resolution bunny" influx got in the way ? :nod:

Funny you mention that TFB - 'cause NO! My gym is decidedly void of resolutioners!! In fact, when I finished working out this morning at 7:15am I was the only person left. 'Finding space' is a non-issue. Dunno if evenings are different.

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teamfatboy Veteran member

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I think there's a clue in there..leaving at 7 in the morning! Newbies tend to think 4pm is when they can get buff on fifteen minutes playing with the shallow end of the weights racks....

So, if you're hitting the gym hard this early, you must have some serious competition goals for the year, right?

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Flamer Senior member

Flamer

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I think there's a clue in there..leaving at 7 in the morning! Newbies tend to think 4pm is when they can get buff on fifteen minutes playing with the shallow end of the weights racks....

So, if you're hitting the gym hard this early, you must have some serious competition goals for the year, right?

Ummmm, being pretty non-commital about comps this year. Will have to see how I shape up really. Current goal is to find my abs again!! :grin:

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Flamer Senior member

Flamer

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Wednesday 14th Jan

3min warm up

Box Squats 40kg x 10

50kg x 10

60kg x 10, 10

20kg x 15

(was more like cardio)

1 Leg Box Lunges (BW) 10, 15, 15, 15

A1. Stiff Leg Deadlifts 50kg x 10 x 4

A2. ISO Lying Leg Curl 4P x 10 x 4

Leg Extension 60lb x 20 x 3

Standing Calf Raise 60kg x 15 x 3

B1. SB Crunch w. 10kg x 10 x 3

B2. SB Leg Raise x 10 x 3

No time for cardio. Wardrobe planning was really bad today. Who in their right mind packs 5" stillettos to wear after a leg workout..... :doh:

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laurasaur Senior member

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Wednesday 14th Jan

3min warm up

Box Squats 40kg x 10

50kg x 10

60kg x 10, 10

20kg x 15

(was more like cardio)

1 Leg Box Lunges (BW) 10, 15, 15, 15

A1. Stiff Leg Deadlifts 50kg x 10 x 4

A2. ISO Lying Leg Curl 4P x 10 x 4

Leg Extension 60lb x 20 x 3

Standing Calf Raise 60kg x 15 x 3

B1. SB Crunch w. 10kg x 10 x 3

B2. SB Leg Raise x 10 x 3

No time for cardio. Wardrobe planning was really bad today. Who in their right mind packs 5" stillettos to wear after a leg workout..... :doh:

hot. wish I had a job I could dress up for :)

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Flamer Senior member

Flamer

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60kg box squats :clap:
No time for cardio. Wardrobe planning was really bad today. Who in their right mind packs 5" stillettos to wear after a leg workout..... :doh:

This must be one of the reasons why you've got great legs Flamer! Hate you :P

Oh Poos, don't be a hater.......just come train.......I need company in my misery (yes, my legs still hurt!)

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Flamer Senior member

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Friday 16th Jan

Incline DB Press

13.5kg x 12

14kg x 10, 10 (reps up, couldn't increase weight)

10kg x 10

Incline DB Flys 10kg x 10 x 4

Cable Flys 2P x 15 x 3 (cooked now!!)

Tricep Pressdown (waitin on bench)

5P x 15

6P x 10

7P x 10

Reverse Grip Bench

20kg x 12

25kg x 8, 8

CG Bench 20kg x 12, 10 (just gone!)

Hanging Leg Raise 10, 10

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