Symmetry..

[autechre]

1 hr X Trainer L7 747 cals

Tri set:

Free Squats x 50, 50, 50

Leg Extension 75lb x 20, 20, 20 (OMG these hurt!)

Seated Leg Curl 90lb x 20, 20, 20

1 hour Boxing Class (abs hurt, shoulders hurt)

I have another 10 days or so of taking it easy, well as easy as I can manage!! :pfft:

:shock: That's not exactly what i'd call taking it easy. Sheesh! Nice work, despite the bad back!

[Flamer]

1 hr X Trainer L7 747 cals

Tri set:

Free Squats x 50, 50, 50

Leg Extension 75lb x 20, 20, 20 (OMG these hurt!)

Seated Leg Curl 90lb x 20, 20, 20

1 hour Boxing Class (abs hurt, shoulders hurt)

I have another 10 days or so of taking it easy, well as easy as I can manage!! :pfft:

:shock: That's not exactly what i'd call taking it easy. Sheesh! Nice work, despite the bad back!

lol - for me that's pretty good in terms of slowing down. Physio was happy too! Thanks Autechre!

[Flamer]

Thursday 18th March

Shoulder warm up 3kg x 10 x 2

DB Shoulder Press

10kg x 10

13.5kg x 10

14kg x 8

15kg x 8, 8

A1. Military Press

20kg x 10

24kg x 10

26kg x 8

32kg x 4 (and a half) spotted

A2. Side Laterals 6kg x 10 x 4

B1. Upright Rows

20kg x 10

24kg x 10

26kg x 8

B2. Single Arm Cable Front Raise 0P x 10 x 3

15 min X Trainer L7 (cals 197)

Shoulders were kinda fatigued from boxing yesterday - so I was actualy really happy with this workout. My back, lats, abs and shoulders are actually really sore from yesterday - which is cool. :grin:

[biggurl27]

Yeah great w/o considering. Um o plates for cable raises, surely it would be one eh as then it doesn't move?

[poos_n_wees]

Squat

20kg x 12

40kg x 8

50kg x 8

60kg x 5

70kg x 5

80kg x 3

90kg x 3

100kg x 3, 3 (not so pretty on those last reps)

O

M

G

Your squats are awesome! :clap:

Thanks Miss Poos! Time for another trainin sess?

Yes! Lemme know when you're free... squats this time

[gazza]

boxings' great fun, if you want to up the intensity do a few rounds with someone trying to hit you back,gives you a whole new perspective 8)

you girls are all machines!!!!!!!!!!!! awesome squats :clap:

[Flamer]

boxings' great fun, if you want to up the intensity do a few rounds with someone trying to hit you back,gives you a whole new perspective 8)

you girls are all machines!!!!!!!!!!!! awesome squats :clap:

Mmmm, yeah, not so sure on my ability to dodge though :pfft:

Thanks!!

Friday 20th March

Flat Bench

20kg x 10

30kg x 10

35kg x 8

40kg x 8

42.5kg x 6

45kg x 6 (last 2 heavily spotted - get up there ya MOFO!!!)

Incline DB Press

10kg x 10

13.5kg x 10

15kg x 7 (and a half :oops: )

Incline DB Flys

8.5kg x 10

10kg x 10

13.5kg x 8

Cable Flys

3P x 12

drop set

3P x 6, 6

2Px 6, 6

1P x 10, 20 (ouch!!!)

OH DB Tricep Extension

15kg x 10

17.5kg x 8

19kg x 8

DB Skullcrushers

6kg x 7 (absolute failure)

4kg x 10

3kg x 10

[gazza]

yeh know what you mean, ok for a the first few mins then more hits than google! good cardio though if you're in with someone that knows what they're doing

[Flamer]

Monday 23rd March

5 min bike

Spinal twists

20sec Prone holds

Serpintine stretches

Hyperextensions (BW) x 10 x 3

Let the real work begin!

A1. Incline Seated Row (NG)

80lb x 12

100lb x 10

120lb x 10, 8

A2. Cable Pulldowns

4P x 10

5P x 10

6P x 10, 8

B1. Lat Pulldown (WG)

90lb x 10

105lb x 10

120lb x 8

B2. DB Bench Row

22kg x 10

24kg x 8, 8 (form getting messy!)

Cable Curls

2P x 10, 3P x 10, 4P x 10

Hammer Curls

10kg x 10

13.5kg x 10

14kg x 10

Machine Preacher Curls

40lb x 10

Drop sets

40lb x 6, 6, 30lb x 6, 6, 20lb x 10, 10 (can you say pumped??!!)

Hopefully will be able to add dwads back in as of next week. will have to wait to see what the physio says.

[Darwinstef]

Serpintine stretches? Sounds scary :shock: ...how is your back feeling?

[Flamer]

Serpintine stretches? Sounds scary :shock: ...how is your back feeling?

Yeah - it's kinda a yoga move (I think). At this point I'll do whatever the physio tells me. Getting there, but my desk job is not helping my cause. It's worse in the afternoons when I have been sitting for long periods - just more compression on an already compressed disc. Prob another week before we venture back to deads :cry:

[Darwinstef]

Serpintine stretches? Sounds scary :shock: ...how is your back feeling?

Yeah - it's kinda a yoga move (I think). At this point I'll do whatever the physio tells me. Getting there, but my desk job is not helping my cause. It's worse in the afternoons when I have been sitting for long periods - just more compression on an already compressed disc. Prob another week before we venture back to deads :cry:

Stink for you Still I am sure you will bounce back, just don't rush it (like we always do haha)

[runveerun]

My god you're strong Flamer you wouldn't know you had a sore back with weights like that!! :clap:

[Flamer]

My god you're strong Flamer you wouldn't know you had a sore back with weights like that!! :clap:

Thanks Vee. Gotta lift my game!! Your catchin me fast!

Tuesday 24th March

Shoulder warm up 3kg x 10 x 2

DB Shoulder Press

10kg x 10

13.5kg x 10

14kg x 10

15kg x 10 (why am I stuck here????)

A1. Machine Press

2P x 10

3P x 10

4P x 10 (ahhh, toasty shoulders)

A2. DB Front Raise

6kg x 10 x 3

B1. Upright Rows

24kg x 10

26kg x 10, 8 (form kinda messy)

B2. Cable Side Laterals

2P x 10

2P x 10, 1P x 10

1P x 20 (oooooo, yeah!)

SB Crunch with 10kg plate x 10 x 3

SB Leg Raise (with 3 sec holds) x 10 x 3

Quick leg w/out tomorrow. I have the clearance to do squats & deads - max weight 60kg . Will triset my squats with leg extensions and seated curls - followed by some boxing!

[biggurl27]

Drop the 10kgs don't touch these suckers AGAIN. Start on 13.5kg dbs from now on and you'll go up to 16/17kgs. Have a spotter for your final set and try and pump out at least 6-8 intially, following week 7-10 U CAN DO IT!

[Flamer]

Drop the 10kgs don't touch these suckers AGAIN. Start on 13.5kg dbs from now on and you'll go up to 16/17kgs. Have a spotter for your final set and try and pump out at least 6-8 intially, following week 7-10 U CAN DO IT!

Yes, ma'am!! Your prob right. Will try this next shoulder day. Gona need a spotter that's for sure.

[Flamer]

Wednesday 25th March

5 min X trainer

A1. Leg Press

50kg x 20, 20, 20

75kg x 20

A2. High Stp Ups

BW x 20, 20, 20

6kg DBs x 15

A3. Stiff Leg Deadlifts

40kg x 20, 20, 20

50kg x 20

Box Squats

40kg x 15, 15, 15

1 hour Boxing Class

Stupid, fecking high weight crap. I was knackered - and frustrated, weight was pathetic.

[biggurl27]

Crikey dick that is one intense w/o, good to do do some high rep stuff now and again. You leggies are going to be sore tomorrow!!!!

[Flamer]

Crikey dick that is one intense w/o, good to do do some high rep stuff now and again. You leggies are going to be sore tomorrow!!!!

Hammies ouchy and calves?? Have a feeling I'm tipping forward in my squat. More form issues to look at!

Thursday 26th March

X Trainer L8 30 mins

Treadmill 10 mins (running)

A1. Face Pulls 7P x 12 x 3

A2. Lying Rear Delt Raise 6kg x 10 x 3

A3. Lying Rear Delt Fly 6kg x 10 x 3

Spinal Twists x 3

Prone Holds 20 sec x 4

Cobras x 4

That's it for today. Back to physio tonight to see what she says. Feeling pretty good over all, but don't want to be taking any steps backwards - so still treading with caution!

[gazza]

FACE PULLS these are mandatory on all heavy exercises especially deadlifts, just watch for the change in the wind though :pfft:

[Flamer]

FACE PULLS these are mandatory on all heavy exercises especially deadlifts, just watch for the change in the wind though :pfft:

lol - necessary for 'ironing out' the wrinkles!

[Flamer]

Friday 27th March

Rack Lockouts

20kg x 20

40kg x 12

50kg x 10

60kg x 6, 6, 6 (last 4 heavily spotted)

Incline DB Press

13.5kg x 8

15kg x 6, 6

10kg x 8 1/2F

Incline Flys

13.5kg x 8, 8, 7F

Reverse Grip Bench

25kg x 8, 7F, 6

CG Bench Press

20kg x 10, 8, 8

DB Skull Crushers

4kg x 15

Drop set 5kg x 10, 4kg x 10, 3kg x 10

A1. Cable Flys

2P x 20, 20, 15, 1P x 20

A2. Bench Dips (BW) x 10 ,10, 10

Essentaillay, tris were gone after rack lockouts! Rest of workout was really just going through the motions? Tris fatigued and chest all over rover!!

[Flamer]

Monday 30th March

Chins (BW) 5, 4, 4 (fatty!!)

Deadlifts

50kg x 10

60kg x 10

70kg x 8, 8

A1. Incline Seated Row (NG)

80lb x 10

100lb x 10

120lb x 10

140lb x 6

A2. Lat Pulldown (WG)

75lb x 10

90lb x 10

105lb x 10

120lb x 8

B1. T-Bar Rows (NG)

30kg x 10

35kg x 10

40kg x 10

45kg x 10

B2. BB Curls (21's)16kg x 1, 1, 1, 1 (intense burn!!)

Hammer Curls

10kg x 10

13.5kg x 10, 10

BB Curls 21's 16kg x 1

[biggurl27]

Thats a good solid workout, I'd be very happy with those chins!!

[Flamer]

Thats a good solid workout, I'd be very happy with those chins!!

Mmmmm, have to go back many pages (& kg) to see how far I've fallen on those! But, gotta get back into it!