Symmetry..

[Sportsgirl]

This workout was all about improving my bench - which quite frankly sucks ass! If I want to be comptitive in the Novice comp I'm looking at doing this must improve! My problem isn't in the getting it off my chest - very explosive there - but having problems getting full lockout. Left tricep seems to give up the ghost. Few more of these sessions should cure that!

Have you tried doing close grip rack lockouts?

[Flamer]

This workout was all about improving my bench - which quite frankly sucks ass! If I want to be comptitive in the Novice comp I'm looking at doing this must improve! My problem isn't in the getting it off my chest - very explosive there - but having problems getting full lockout. Left tricep seems to give up the ghost. Few more of these sessions should cure that!

Have you tried doing close grip rack lockouts?

Nope - tell me more! vid?

[Flamer]

So...how were the deads?

Deads were goin all good til we hit 100kg - got it few inches off floor, back went and left it at that. Have been having back problems since the 2 day event on the horses a few weeks back. More Cat Camels and stretchin.

Lots of talkin.....some training. Will have to post it properly tonight. Been too busy with my "cardio" :pfft:

[ohjoshua]

Not enough consistant training. Since Jan 30th - I've been to the gym about 4 times! And I don't think there has been any leg training at all. More consistancy required. Riding and running don't add up to gym strength!

do you do extra work outside the gym?

[Flamer]

Not enough consistant training. Since Jan 30th - I've been to the gym about 4 times! And I don't think there has been any leg training at all. More consistancy required. Riding and running don't add up to gym strength!

do you do extra work outside the gym?

Horses are ridden 5-7 days a week - usually after work. Dressage is quite taxing on back, shoulders and cardiovascular system. Thursday night hill run. Other than than - not really.

[runveerun]

Horses are ridden 5-7 days a week - usually after work. Dressage is quite taxing on back, shoulders and cardiovascular system. Thursday night hill run. Other than than - not really.

Yours isn't what they call a sedentary job them Flamer? :shock:

[teamfatboy]

do you do extra work outside the gym?

Horses are ridden 5-7 days a week - usually after work. Dressage is quite taxing on back, shoulders and cardiovascular system. Thursday night hill run. Other than than - not really.

So, let me get this straight - you work, you ride 5-7 days a week and look after the horses, run, AND Work out? One word, woman: Respect!

[Flamer]

Horses are ridden 5-7 days a week - usually after work. Dressage is quite taxing on back, shoulders and cardiovascular system. Thursday night hill run. Other than than - not really.

Yours isn't what they call a sedentary job them Flamer? :shock:

Oh, my job is very sedentary. At desk 8 til half 4 answering ph and replying to many, many frustrating emails. It's just that either side of work is organised kaos! Up at half four, to gym, work by 8, come home, ride both horses (sometims one if I'm tired), eat and sleep. Repeat!

do you do extra work outside the gym?

Horses are ridden 5-7 days a week - usually after work. Dressage is quite taxing on back, shoulders and cardiovascular system. Thursday night hill run. Other than than - not really.

So, let me get this straight - you work, you ride 5-7 days a week and look after the horses, run, AND Work out? One word, woman: Respect!

LOL - thanks TFB. It's just what you have to do to get things done. I had a client point this out recently......"If you want something done, give it to a busy woman"!!!

[Flamer]

Right, so, finally, I'll post w/o with Poos & Small

Wednesday 18th Feb

Deadlifts

50kg x 10

60kg x 8

70kg x 6

80kg x 6

85kg x 4

90kg x 3

100kg x 0 (back went - breath Flamer, breath)

Still in some pain........

A1. Incline Seated Cable Rows (NG)

100lb x 10

120lb x 8

140lb x 6

A2. DB Bench Rows 21kg x 8, 8, 8

And, that was it. Should of done some bicep work, but I kinda had somewhere else to be and the deads took a while with the three of us and our chins doin some waggin!

On a plus note - a work collegue "fixed" my back. She pressed on a spot on my calf - the pain went up my body and out the top of my head. One of the freakiest expericences - but it worked, so I don't care. I have a mother of a bruise on my calf though!!! :shock:

[poos_n_wees]

On a plus note - a work collegue "fixed" my back. She pressed on a spot on my calf - the pain went up my body and out the top of my head. One of the freakiest expericences - but it worked, so I don't care. I have a mother of a bruise on my calf though!!! :shock:

Whatwhenhowwhowhere???!!!

Despite the talking, was a good back workout :nod: I couldn't keep up with you on the cable rows :oops:

[Sportsgirl]

This workout was all about improving my bench - which quite frankly sucks ass! If I want to be comptitive in the Novice comp I'm looking at doing this must improve! My problem isn't in the getting it off my chest - very explosive there - but having problems getting full lockout. Left tricep seems to give up the ghost. Few more of these sessions should cure that!

Have you tried doing close grip rack lockouts?

Nope - tell me more! vid?

I'll try and find a vid for you, but basically you set yourself up in the power cage for benching with the pins set really high so that there is only a small range of motion.

[Sportsgirl]

Here ya go! I usually do them close grip

[Flamer]

On a plus note - a work collegue "fixed" my back. She pressed on a spot on my calf - the pain went up my body and out the top of my head. One of the freakiest expericences - but it worked, so I don't care. I have a mother of a bruise on my calf though!!! :shock:

Whatwhenhowwhowhere???!!!

Despite the talking, was a good back workout :nod: I couldn't keep up with you on the cable rows :oops:

Don't ask me about the calf thing fixin my back. Every time I pass her in the corridore I tell her she's a freak!! (I'm so lovely somethimes!)

Couldn't keep up on cable rows??? Thought you were copin better than I was! Will have to minimise talkin next time til AFTER training :nod:

Thanks Sportsgirl. Will give that a go this week and let you know how I got on!

[Flamer]

Monday 23rd Feb

Chins (BW) x 4 + 4 spotted, 4 + 4 spotted (oh, how far we have fallen!)

Deadlifts

60kg x 8

70kg x 8, 8

(exercising some caution and keeping it light)

A1. Incline Seated Row (NG)

100lb x 10

120lb x 10, 10, 8 (chins really fatigued lats already)

A2. Lat Pulldown (WG)

75lb x 10

90lb x 10

105lb x 10

120lb x 6

B1. DB Bench Rows

19kg x 8

21kg x 8

22kg x 8

B2. BB Curls 20kg x 8, 8, 8

Hammer Curls

10kg x 10, 10

13.5kg x 8 (def a PB there! - ouchies)

C1. Cable Crunches 8P x 10 (+20 partials), 10P x 10 (+10 partials) x 2

C2. Hanging Leg Raise 10 x 3

[biggurl27]

Mean back workout and awesome hammers girl! :nod:

[Flamer]

Mean back workout and awesome hammers girl! :nod:

Thnx chikka, I got me some sore lats to remind me! Biceps are ok though - so slightly annoyed! I'm a gona be one sore pussycat tomorrow......

Tuesday 24th Feb

Shoulder warm up 3.5kg x 10 x 2

DB Shoulder Press

8.5kg x 12

10kg x 8

13.5kg x 10

15kg x 10 (4 spotted)

A1. Seated Military Press

16kg x 10

20kg x 10

24kg x 8

26kg x 6 (PB)

32kg x 4 (spotted)

A2. L-Laterals 8.5kg x 10 x 4

Upright Rows

20kg x 12

24kg x 10

26kg x 6 + 2 spotted (PB)

Cable Side Laterals (drop sets)

2P x 10, 6, 10

1P x 10, 6, 10

0P x 20, 20, 20

(OMG :shock: , I didn't know shoulders could burn this bad)

Front Plate Raise (drop sets)

10kg x 10, 10, 10

5kg x 10, 10, 10

2.5kg x 10, 15, 10 (3 sec rest), 10 (3 sec rest), 10 (3 sec rest), 10 (done!!!!!)

The benefits of having a training partner! Hopefully he'll stick at it. Should be there with me Mon, Tues and Thurs....hopefully. Will try not to break this one! :grin:

[biggurl27]

Is he hot? :pfft: Nice military press!

[Flamer]

Is he hot? :pfft: Nice military press!

Well - his girlfriend probably thinks so! Just one of the gym regulars that has offered to work in with me. Yeah, was quite impressed with those myself. Nothing like being pushed a little.

[autechre]

Holy crap what a shoulder workout! :shock:

Will try not to break this one! :grin:

At the rate you're going, i'll give him a couple days :grin:

[Flamer]

Holy crap what a shoulder workout! :shock:

Will try not to break this one! :grin:

At the rate you're going, i'll give him a couple days :grin:

Yeah, I was kinda surprised he turned up this morning after the text I got last night . His problem is he thinks he's got to be lifting 2x as much!!

[Flamer]

Wednesday 25th Feb

10 min Bike warm up (it was cold this morning)

Squats

30kg x 12

40kg x 10

50kg x 10

60kg x 8

70kg x 6

80kg x 3 (thank God for spotters! Got stuck on 2nd rep, didn't go to depth on 3rd)

Leg Press

75kg x 10

100kg x 10

125kg x 8

150kg x4 (grindin those last 2 out)

Walking Lunges w. 10kg DB each hand x 30 x 3

Stiff Leg Deadlifts 60kg x 8 x 4

My glutes are already taking 'issue' with todays workout. My lats are still sore from Monday's workout. Fun times, fun times.... \:D/

Cardio, calves and abs tomorrow. Going to try & make training partner puke on the abs!!

[laurasaur]

nice nice leggies workout

[Flamer]

nice nice leggies workout

Thanks Laurasaur, my glutes are the bit that hurt (hurt is a loose term for agony)

Thursday 26th Feb

30 min X trainer L8 (L10 hurt too much)

Tri set (no rests)

Standing Calf Raise 60kg x 10, 80kg x 10 (+ 10 partials), 120kg x 10 (+ 10 partials), 100kg x 10 (+ 10 partials)

SB Crunch with 10kg plate x 10 x 3

SB Leg Raise x 10 x 3

I can't believe how badly my glutes hurt. And they are the only bit that hurts!! Training partner wouldn't join me for abs, just the calves. Can't understand what his problem is????

[autechre]

Training partner wouldn't join me for abs, just the calves. Can't understand what his problem is????

You broke him already? lol

Strong calf workout btw!

[Flamer]

Training partner wouldn't join me for abs, just the calves. Can't understand what his problem is????

You broke him already? lol

Strong calf workout btw!

Thanks Autechre!! Nah, not broken - he's coming back for more on Monday \:D/ Back day - lets see how chins & deads go for him. Deads was where I've broken the last 2!