Symmetry..

[Flamer]

Friday 27th Feb

Flat Bench

20kg x 12

30kg x 10

35kg x 6

40kg x 6

Rack Lockouts

40kg x 3, 5, 5

(tried 'squeezing' the bar more - really worked)

Reverse Grip Bench Press

30kg x 10

32.5kg x 10

35kg x 6

30kg x 6 (heavily spotted - tris gone)

Cable Flys

2p X 10

3P x 10, 10

2P x 12

1P x 20

OH DB Tricep Extension

14kg x 12

15.5kg x 10, 10

10kg x 20

DB Skullcrushers

5kg x 10

6kg x 8 (failure - left side again)

5kg x 10

3kg x 15

All good - working on getting my tris stronger to assist my bench. The lockouts were getting better once trainer told me to squeeze and spread the bar - made big difference. Will probably continue with this workout for a while & see if I can get my numbers up.

[teamfatboy]

Holy crap what a shoulder workout! :shock:

Will try not to break this one! :grin:

At the rate you're going' date=' i'll give him a couple days :grin:[/quote']

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!!

Guess he doesn't know you that well, huh! Keep it up!

[Flamer]

Sunday 1st March

Completely unplanned powerlifting competition! Was planning on doin the novice comp on April 4th, found out late Sat night that it had been canned. Sunday the 1st it was then! So, you could say I was pretty unprepared. Few confidence issues, as I had done my back on a 100kg dead a few weeks ago and I failed on a 80kg squat last Wed (2nd rep).

Anyhow......80kg squat (no problem, should have gone 87.5kg), 40kg bench (sucks ass - couldn't get the 45kg lockout), 100kg dead (flew up, should of gone 110kg).

It was a good experience and much learnt. The Bench session I had on Friday probably didn't help my cause, but that wasn't the root of the problem. Much, much more tricep and lockout work required.

Monday 2nd March

Chins

6 + 2 spotted, 4 + 4 spotted (gettin better)

Incline Seated Rows (NG)

80lb x 10

100lb x 10

120lb x 8

D/S 140lb x 6, 100lb x 6, 60lb x 6, 20lb x 20

A1. Lat Pulldowns

75lb x 10

90lb x 10

105lb x 10

120lb x 8

A2. DB Bench Rows

19kg x 10

21kg x 10

22kg x 8, 8

BB Curls 20kg x 10, 10, 10

Hammer Curls

10kg x 10, 10

13.5kg x 10

Cable Crunch

9P x 10 + 10 partials

10P x 10 + 10 partials, 10 + 10 partials

Thanks God that's over!

[teamfatboy]

Sunday 1st March

Completely unplanned powerlifting competition! Was planning on doin the novice comp on April 4th, found out late Sat night that it had been canned. Sunday the 1st it was then! So, you could say I was pretty unprepared. Few confidence issues, as I had done my back on a 100kg dead a few weeks ago and I failed on a 80kg squat last Wed (2nd rep).

Anyhow......80kg squat (no problem, should have gone 87.5kg), 40kg bench (sucks ass - couldn't get the 45kg lockout), 100kg dead (flew up, should of gone 110kg).

It was a good experience and much learnt. The Bench session I had on Friday probably didn't help my cause, but that wasn't the root of the problem. Much, much more tricep and lockout work required.

Wicked! I admire anyone who'll compete, the more so if it's spur-of-the-moment, so that's awesome. :clap: :clap:

[biggurl27]

YAY well done girl especially with no rest prior :clap:

[Small]

wootwoot

did u win the membership??

[Flamer]

wootwoot

did u win the membership??

Dunno - wasn't hanging around to find out! Day went on FOORREEEVVVAAAA. Was so tired. Don't think so though. Think I got beaten by a 49kg fly weight!

YAY well done girl especially with no rest prior :clap:

Thanks BG. Yeah, more prep would have been nice. But, I came through uninjured - which was one of my main concerns.

[Small]

Dunno - wasn't hanging around to find out! Day went on FOORREEEVVVAAAA. Was so tired. Don't think so though. Think I got beaten by a 49kg fly weight!

wat not even those were some solid lifts

49kg chick hus hella stong hu was it? a young'n?

[Flamer]

Dunno - wasn't hanging around to find out! Day went on FOORREEEVVVAAAA. Was so tired. Don't think so though. Think I got beaten by a 49kg fly weight!

wat not even those were some solid lifts

49kg chick hus hella stong hu was it? a young'n?

Russian, mid 20's, fitness instructor!

[poos_n_wees]

Who the heck weighs 49kgs?? Thats like.. my left thigh :shock:

CONGRATS on competing L!! :clap: Awesome lifts.. wish I could've been there to support. Did you enjoy it? Whats next on the cards for you?

[Flamer]

Who the heck weighs 49kgs?? Thats like.. my left thigh :shock:

CONGRATS on competing L!! :clap: Awesome lifts.. wish I could've been there to support. Did you enjoy it? Whats next on the cards for you?

Thank Poos! Yeah, I did enjoy it, was just the fact it went on for so long. Kinda dragged the day out. Would hate to think what happens at the really big comps.

What next :shrug: Good question!

[Flamer]

Tuesday 3rd March

Box Squats

20kg x 10

40kg x 10

50kg x 10

60kg x 8, 8 (gosh I'm tired!)

Leg Press

75kg x 10

100kg x 10

125kg x 8

150kg x 5

A1. Box Lunges (BW) x 10 x 3

A2. Walking Lunges 13.5kg DB x 30 x 3

Stiff Leg Deadlifts 60kg x 8 x 4

B1. Leg Extensions

30lb x 15

45lb x 12

60lb x 12

75lb x 12

B2. Standing Calf Raise

60kg x 12

80kg x 12

100kg x 12

120kg x 12

I think some cardio is on the cards for tomorrow - loosen up leggies!

[Flamer]

No cardio yesterday - felt the need for a rest day.

Thursday 5th March

10 min w/up Natural Runner (waiting for training partner)

Shoulder warm up 3.5kg x 10 x 2

DB Shoulder Press

10kg x 10

13.5kg x 10

14kg x 8

15kg x 8, 6 (startin to eye up the 17.5kg's)

A1. Seated Military Press

16kg x 10 (training partner turns up)

20kg x 10

24kg x 10

26kg x 6

34kg x 6 (spotted)

A2. L-Laterals

8.5kg x 10 x 5

Upright Rows

20kg x 10

24kg x 10

26kg x 8

B1. Cable Side Raise

2P x 10 x 3

B2. Cable Front Raise

2P x 10 x 3

C1. SB Crunch w. 10kg x 10, 15kg x 10, 10

C2. SB Leg Raise x 10, 10, 10 (last three each set with 5 sec holds)

Today was kinda fun - training partner turned up drunk/hung over. Was basically like issuing me a challenge.........to see if I could make him puke. I tried, but no success! My shoulders still hurt like hell - so all in all a good w/o.

[Flamer]

Who the heck weighs 49kgs?? Thats like.. my left thigh :shock:

CONGRATS on competing L!! :clap: Awesome lifts.. wish I could've been there to support. Did you enjoy it? Whats next on the cards for you?

Thank Poos! Yeah, I did enjoy it, was just the fact it went on for so long. Kinda dragged the day out. Would hate to think what happens at the really big comps.

What next :shrug: Good question!

Answer to what's next - One Day event on Jerry McGuire at Whitford. March 15TH!

[biggurl27]

DB Shoulder Press

15kg x 8, 6 (startin to eye up the 17.5kg's)

A1. Seated Military Press

34kg x 6 (spotted)

Nice work you go girl!

[teamfatboy]

Nice work you go girl!

:ditto: :clap: Well done - guess you need those strong shoulders to rein in that big horse!

[Flamer]

Thanks guys. Had to have a rest day today - front delts are ouchy! Was supposed to do chest, but the way my delts feel I would have just been wasting my time. Will enjoy the rest and hopefully do some growing! Chest on Monday.

Strangely, it's lats and forearms that McGuire makes mince meat out of!!

[teamfatboy]

Actually, that makes sense...the reins would be kinda like a seated row maybe?

All good training !

[Flamer]

Actually, that makes sense...the reins would be kinda like a seated row maybe?

All good training !

Very much so!

Monday 9th March

Incline DB Press

10kg x 10

13.5kg x 10

14kg x 8

15kg x 6

Incline Flys

10kg x 10

13.5kg x 8, 8

10kg x 12

Cable Flys (drop sets)

3P x 12, 12, 12

2P x 12, 12, 12

1Px 20, 20, 20

CG Bench Press (training partner turns up!!!)

30kg x 6 (too heavy, chest gone)

25kg x 8, 8

OH DB Extensions

14kg x 12

15kg x 12

17.5kg x 12, 12

A1. DB Skullcushers 5kg x 10 x 3

A2. Single Arm Reverse Cable Pulldown

1P x 10, 2P x 8 dropset 2P x 6, 1P x 6, 0P x 20

SB Pikes x 10, 10 ,10

Not a bad workout. Training partners tri were blown to smitherines!! Mine.....not so bad.

[Flamer]

Wednesday 11th March

10 min warm up - bike

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)

Leg Press

75kg x 10

100kg x 8

125kg x 6

150kg x 10 (lots o' panting)

Stiff Leg Deadlift

60kg x 10

70kg x 10, 10 (ouch)

60kg x 10

Walking Lunges 13.5kg DB x 30, 30 (I'm kiddin myself by this point - legs gone)

Seated Calf Raise

30kg x 10

35kg x 10

40kg x 10

[biggurl27]

Nice squating Flamer! I don't think I'll be going as heavy as you today :oops:

[Flamer]

Nice squating Flamer! I don't think I'll be going as heavy as you today :oops:

Thanks BG. Why not??? :-s

[biggurl27]

Only been doing about 80-90kgs lately plus its cold and wet outside, decided to sit by my heater and eat my beans/tuna instead, legs can wait untill tomorrow :grin:

[teamfatboy]

Nice squating Flamer!

:ditto: - love the way you say "legs gone by this point" and then carry on to knock out some strong calf raises :clap:

Hope it's not a long walk home !

[Flamer]

Nice squating Flamer!

:ditto: - love the way you say "legs gone by this point" and then carry on to knock out some strong calf raises :clap:

Hope it's not a long walk home !

LOL - but did you notice the calf raises were seated!! About the only way they were going to happen. Just got one horse to ride tonight - as now other one has injured herself (I love, my vet, I love my vet.........)