Symmetry..

[Cliq]

nice rows and press's

[Flamer]

Nice shoulder work out.I would be a bit squimish as well if saw somethingh like that happend at my gym.

Thanks GR! Just had an update from my training buddy. Nail has gone, they couldn't stitch the underneath. He has a minor fracture at the end of his finger tip! All that from a 20kg plate!

So........solo training AM for a while me thinks!

nice rows and press's

Thanks Cliq - getting there.

[Flamer]

Tuesday 21st April (PM)

Warm up - Squat 20kg x 12, 40kg x 10

High Box Squats

20kg x 10

60kg x 10

80kg x 10

90kg x 6, 6

100kg x 3, 3 (sp), 3 (2sp) - need more care in my set up

Leg Press

100kg x 10, 10, 8

Good Mornings 60kg x 10 x 4

A1. Stiff Leg Deadlifts

60kg x 10, 10

80kg x 8, 6 (PB)

A2. Leg Extension

120lb x 10

135lb x 10, 10

Not a bad effort. My shoulders are raw from the weight of the bar. Need to learn to lower my elbows so the bar sits lower and I can drive with arems & legs. Also need to focus on keeping left knee out - it has a tendency of dippin in when the weight gets heavy. Not sure if I can make Thurs deadlift.......so Friday it gona be!

[Small]

Thanks Cliq - getting there.

getting where? coz i know once we get there-we are always getting somewhere else-the bars always higher !

oh so philisophical at 12.58am

[Flamer]

Thanks Cliq - getting there.

getting where? coz i know once we get there-we are always getting somewhere else-the bars always higher !

oh so philisophical at 12.58am

Tru that - on both counts! But, I'm still trying to get to some of my original goals - feckin 60kg bench seems YEARS away.

Wednesday 22nd April (AM)

1 hour Boxing/Sparring

20 mins X trainer

Shoulders are soooooo very sore from last night. In fact I think they are bruised. Where is that can of toughen up when you need it?

I've got to say I feel pretty priviledged to be training with the current group of guys - so much experience and knowledge.

[autechre]

Shoulders are soooooo very sore from last night. In fact I think they are bruised. Where is that can of toughen up when you need it?

See attached :pfft:

After that kind of shoulder workout though, i'd need a can myself :grin:

[Flamer]

Shoulders are soooooo very sore from last night. In fact I think they are bruised. Where is that can of toughen up when you need it?

See attached :pfft:

After that kind of shoulder workout though, i'd need a can myself :grin:

Cheers - need to get that in me!! Actually wasn't the shoulder workout that did it - was the squat session!! 100 kg on the bar on my shoulders - OUCH. Not enough padding up there (it's all on my ass!)

[Flamer]

Wednesday 22nd April (PM)

1 Hour X Trainer L8 (cals?? 700 sumthing)

Incline DB Press

13.5kg x 10

14kg x 10

15.5kg x 8, 6

Cable Flys

2P x 10, 10

1P x 20

Hanging Leg Raise x 10, 10

Cable Crunch 9P x 10, 10P x 10

Thursday 23rd April (AM)

1 hour X Trainer L8 (786 cals)

SB Pikes x 10, 10

Stretches (spinals twists, glut stretch, cobras)

Prone Holds 30 sec x 2

Done for the AM - will either be deadlifts :pray: or a run tonight.

[Flamer]

Thursday 23rd April (PM)

Warm ups (cable crunches, DB side bends, leg extensions, CG pulldowns)

Deadlifts

60kg x 10, 10

70kg x 8

90kg x 6

100kg x 3

105kg x 3, 3, 3 (PB)

Rack Pulls

100kg x 3, 3, 3 (these were hard & my hands were burning)

Bent Over BB Rows

40kg x 10

50kg x 10

60kg x 9.5 (lol - just wan't happening!!)

BB Shrugs

100kg x 2 (waaayyyy too heavy)

60kg x 10, 10

Done & dusted. Really happy with this session. No injuries, back is worked and sore, but not damaged sore. Hands are still ouchy - I so wanted my gloves!!

Friday 24th April (AM)

1 hr X trainer L6 (779cals)

A1. Standing Calf Raise

80kg x 12, 12, 12

A2. Seated Calf Raise

20kg x 12, 12, 12

Stretches.

[biggurl27]

Woo nice deads Flamer!

[Flamer]

Woo nice deads Flamer!

Thanks BG. Hopin for a 140kg by June!

[gazza]

maybe we should do a back session when you're down, those deads are looking good, must be close to your bodyweight on those rows?

[Flamer]

maybe we should do a back session when you're down, those deads are looking good, must be close to your bodyweight on those rows?

All good with me. Yeah, rows are gettin close to BW! \:D/

Friday 24th April (PM)

Warm ups (machine chest press, tricep pressdown, BB bench press)

Flat Bench Press

30kg x 10

35kg x 10, 10

40kg x 8

42.5kg x 6

45 kg x 3, 3 (PB)

2 Board

50kg x 3, 3, 3 (PB)

Incline Bench Press

30kg x 10

35 kg x 8, 8

A1. Cable Flys

2P x 10, 10, 10, 10

A2. Tricep Pressdown

6P x 10, 10, 10, 10

A3. OH Rope Tricep Extension

3P x 8

2P x 10, 10, 10

I'm really stoked with this current training program. I'm not losing any weight - so still a fatty. But puttin on mass & gaining strength, so can't complain. I consistantly have a problem on my working sets with the 2nd rep!!?? First rep strong & all good, second rep ends up being spotted as I get stuck half way, third rep shoots up, no problem. Think it comes down to focus & keeping things tight (& not havin a party just 'cause I got the bar up!).

I will be sticking with the Powerlifting team for a few more months I feel. I've already added 2.5kg to my bench in a week - hope I can continue at that kind of rate. Long training seesions though - 2 hours plus usually.

Will be down south next week, so training will be a little inconsistant. Looking forward to meeting a board member or two from down those ways though!!

[Flamer]

Saturday 25th April (AM)

1 hour Wind Trainer (cals ??)

Was a good session on the trainer, but bike needs to come off it soon. Got drunk :doh: , got conned into doin Round Taupo in Novemeber :doh: , need to get some road time in.

My back is soooooo sore today. I'm walking like an elderly person!! Not injured, just tight & severe DOMS!

[teamfatboy]

Woohoo - nice plan, Flamer! Taupo's a blast - are you going to do a solo ride the full distance, or be part of a relay?

You never know, I might do it again... see if I've gotten any faster :shock:

[runveerun]

Saturday 25th April (AM)

1 hour Wind Trainer (cals ??)

Was a good session on the trainer, but bike needs to come off it soon. Got drunk :doh: , got conned into doin Round Taupo in Novemeber :doh: , need to get some road time in.

My back is soooooo sore today. I'm walking like an elderly person!! Not injured, just tight & severe DOMS!

7 months to train! That's loads of time! 8)

[Flamer]

Woohoo - nice plan, Flamer! Taupo's a blast - are you going to do a solo ride the full distance, or be part of a relay?

You never know, I might do it again... see if I've gotten any faster :shock:

Solo I imagine, is there anything other than full distance???? (j/k)

Would be good to see ya there TFB. I haven't actually done Round Taupo before - it usually clashed with triathlon events. Not this time apparently! :doh:

[7 months to train! That's loads of time! 8)

I admire your optimism!! (just not sure I share it!)

[teamfatboy]

No, there is nothing but the full distance...not to detract from those who prefer the relays, but 100 old fashioned miles under your own steam, that's what it's about.

I'm trying to decide whether to do th Harbour Capital 10k, or be bold and do the Half Marathon...but Taupo's at a good time of year for me too, this year.

Go Team "Bodybuilders on Bikes" LOL

Nice benching, by the way :clap:

[Flamer]

Thanks TFB - real focus on gettin my bench up at the mo!

Monday 27th April (AM)

45 mins X Trainer L6 (586 cals)

A1. BB Bicep Curls 16kg x 10 x 3

A2. Hammer Curls 10kg x 8 x 3

B1. SB Crunches w. 10kg x 10 x 2

B2. SB Leg Raise x 10 x 2

Bench session tonight. Back still sore from Thursdays deadlift session - which I'm not happy about. On hoilday as of Wed PM, so there will be a lot less training over the next week. Some rest may be required to assist recovery. May even get time to post some update pics.

[Flamer]

Monday 27th (PM)

Bench session - same as Friday really

Thursday 30th April - Olympic Gym, Mosgiel, Dunedin

Shoulder warm up 2.5kg x 10 x 2

DB Shoulder Press

12.5kg x 10

15kg x 10

17.5kg x 6 (feelin really weak today - diet?)

11kg x 10

A1. Side Laterals

6kg x 10

7kg x 10, 10, 10

A2. Cable Upright Rows

50lb x 10

70lb x 10

80lb x 10, 10

Cable Front Raise

30lb x 10

40lb x 10

50lb x 6

B1. Incline Rear Delt Raise 6kg x 10, 10, 10, 10

B2. Incline Rear Delt Fly 6kg x 10, 10, 10, 10

Decline Crunches w. 10kg plate x 10, 10

Hanging Leg Raise x 10, 10

Done & dusted. Nice gym, but was having a bit of a hard time finding what I wanted/needed. Got a few more sessions there to sort that out! will try for legs tomorrow.

[biggurl27]

Oh Flamer I thought you would train with Gym Rat at Les Mills mate?

[Flamer]

Oh Flamer I thought you would train with Gym Rat at Les Mills mate?

Ummm, might get there, but it feels like forever to get to Mosgiel. It's even further into Dunedin City! I've got a Hilux to drive - but I don't like it. It drives like a whale on the road!!

[Matrix]

Great work on the deads Flamer! Along with Squats, front squats and BB Rows they are a true test of grit.

Great to beat the 2 plate per side bench mark. Well Done :clap:

Lower back is one of the longest recovering muscle groups (up to 96 hours/4 days) to recover, so the DOMS is perfectly normal.

I try to space my legs and back at opposing ends of the week to avoid this hindering my lifts.

On a side note: Your arse is becoming a frequently referenced topic in many other posts by others.

Must be good to be a bench mark in this department, right?!? :oops:

[gazza]

not that bad really, once you have a bit of a look around you'll see that the machines are roughly grouped according to bodypart.

i'll be doing deads on sat for back so don't got too hard out on ya legs :nod:

[Small]

On a side note: Your arse is becoming a frequently referenced topic in many other posts by others.

Must be good to be a bench mark in this department, right?!? :oops:

i digress..until she provides photographic evidence like mine, then well, i have no competitors haha :pfft: