Symmetry..

[teamfatboy]

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:

Sounds like a call for updates all 'round :pfft:

Nice crunches Flamer :clap:...I hate decline crunchies...or at least my abs would, if I could find them!

[Flamer]

Thanks all, esp Matrix - I was beginning to think I had a complex...

I know the progress pics are long overdue so will see what I can do. My camera is genuinely broken, takes photos, just won't load to my 'puter!!

Saturday 2nd May - Olympic Gym, Mosgiel, Dunedin

Seated Cable Rows (NG)

40kg x 10

45kg x 10

50kg x 10

55kg x 8

Lat Pulldown (WG)

50kg x 10

55kg x 8

60kg x 8

Deadlifts

60kg x 10

80kg x 6

90kg x 4

100kg x 3, 3 (a weeks worth of excesses was showing here!!!)

DB Bench Rows

20kg x 10

22.5kg x 10

25kg x 10

DB Bicep Curls

12.5kg x 10, 10 (hands too sore)

Not a bad w/o, many thanks to Gazza for legtting me work in with him - much appreciated. I think a week worth of boozing and crap eating showed itself in this w/o though!

Tuesday 5th May - Olympic Gym, Mosgiel, Dunedin

Flat Bench

20kg x 10

30kg x 10

35kg x 10

40kg x 8

45kg x 4 (again, hard - far too much socialising)

A1. Incline DB Press

12.5kg x 10 x 3

A2. Incline DB Flys

8kg x 10 x 3

Cable Flys

40lb x 12

50lb x 10

d/s 40lb x 10, 30lb x 15, 20lb x 20

Ezy-bar Bicep Curls 21's - 20kg, 3 sets

Done & dusted - off to do some shopping before I catch a flight back to reality tomorrow. Again - thanks to Gazza. Catch you next time I'm in town.

[gazza]

45kg was all good on the bench, especially since you thought it was 42.5kg and you didn't need a spot for it :grin:

[autechre]

Pretty strong looking back workout there!

Awesome deads, pulldowns & rows :clap:

[Flamer]

45kg was all good on the bench, especially since you thought it was 42.5kg and you didn't need a spot for it :grin:

Yeah - had a chuckle about that when I got home!!

Pretty strong looking back workout there!

Awesome deads, pulldowns & rows :clap:

Thanks matey - certainly workin on it. Got Small & Vee chasin my numbers down, got keep on my toes.

[Flamer]

Thursday 7th May (AM)

1 hour X Trainer L6 (844cals)

A1. Side Laterals 6kg x 10 x 3 (strict form)

A2. Military Press 16kg x 10 x 3

Quick bit of shoulder work before tonights deadlift session. Bit of a glute 'twinge' at the mo - nothing a few stretches won't sort out I hope.

[Flamer]

Thursday 7th May (PM)

Lat Pulldown

90lb x 10

105lb x 10

120lb x 10, 10

Seated Cable Row

80lb x 10, 10

Deadlifts

60kg x 10, 10

70kg x 8

80kg x 8

100kg x 3

105kg x 3, 3, 4 (some back rounding happening, so thought better of upping weight until form is under control)

Bent-over BB Rows

40kg x 10

60kg x 10, 10

Shrugs

60kg x 10, 10

Seem to have lost some strength, form was slipping after first rep each time.

Friday 8th May (AM)

40 min X trainer L6 (547 cals)

Stretches

A1. Butt Blaster 18kg x 12 x 3

A2. SB Pikes x 10 x 3

A3. Prone Holds 30sec x 3 (bugger Vees 120 sec jobbies)

B1. Rear Delt Raise 6kg x 10 x 3

B2. Rear Delt Fly 6kg x 10 x 3

B3. T-Bar Row (WG) 25kg x 10 x 3

Focus on abs and rear delts this morning. Bench session tonight.

[laurasaur]

Holy crap @ 60kg bent over rows!! Nice

[teamfatboy]

:ditto: With those deadlifts and the bent-over rows, your back must be awesome... and as for the 60kg shrugs... :notworthy:

[Flamer]

Holy crap @ 60kg bent over rows!! Nice

Thanks Laura - I absolutely hate them, almost as much as I hate shrugs. Would much rather DB's.

:ditto: With those deadlifts and the bent-over rows, your back must be awesome... and as for the 60kg shrugs... :notworthy:

My back hurts, not as bad as last time, so there must be some improvements going on! The facials on the shrugs are prob news-worthy. They hurt & I hate them!!

[gazza]

Holy crap @ 60kg bent over rows!! Nice

Thanks Laura - I absolutely hate them, almost as much as I hate shrugs. Would much rather DB's.

i'm sure you can find some 30kg+ dbs mate.

[Flamer]

Holy crap @ 60kg bent over rows!! Nice

Thanks Laura - I absolutely hate them, almost as much as I hate shrugs. Would much rather DB's.

i'm sure you can find some 30kg+ dbs mate.

I could, but training with the boys, so have to follow suit. All seems to be working, so shouldn't be complaining too much!

Friday 8th May (PM)

warm ups

Incline Bench x 20kg x 10, 10

Flat Bench x 20kg x 10, 10

V-bar Tri pushdown 5P x 10, 10

Flat Bench

30kg x 10

35kg x 10

40kg x 8

42.5kg x 6

45kg x 3, 3, 3 (getting much easier, just about ready to up this)

2 Board

50kg x 3, 3, 3

(first set real messy, 2nd & 3rd sets locked in the form and was easy as)

Cable Flys

2P x 10, 10, 10, 10

1P x 15

Done for another week. Think I'm getting sick, so will hit the vitamins & fruit & vegies hard over the weekend. Next week will be in a little disarray. Squat session Monday morning - which I actually prefer.

[Small]

soooo...did you find out?

or is that a question for at tomros training? :wink: :shifty:

[Flamer]

soooo...did you find out?

or is that a question for at tomros training? :wink: :shifty:

See your PMs :wink:

Monday 11th May (AM)

Squats

40kg x 10

50kg x 10

60kg x 10

80kg x 6

90kg x 9

80kg x 6

(feeling the effects of this cold I have. Energy pretty low)

Walking Lunges 10kg x 30, 30, 30 (training partner is grizzling like a baby with his 7.5kg!!)

Stiff Leg Deadlifts

50kg x 10

60kg x 10

70kg x 10, 10

Leg Press

100kg x 15

75kg x 20

50kg x 25

A1. Leg Extension

105lb x 15, 15

135lb x 10F

A2. ISO Lying Leg Curl

4P x 12, 12F

5P x 8F

The leg extn/lying curl superset was just stupidity. Both partner & I were walking like we had had encounters with farm animals! Haven't worked legs in a while though, so thought it as good a time as any to give them a thrashing.

[Small]

See your PMs :wink:

thats ratttts!!!

nice stiff dlifts !

[gazza]

soooo...did you find out?

or is that a question for at tomros training? :wink: :shifty:

See your PMs :wink:

Monday 11th May (AM)

Squats

40kg x 10

50kg x 10

60kg x 10

80kg x 6

90kg x 9

80kg x 6

(feeling the effects of this cold I have. Energy pretty low)

Walking Lunges 10kg x 30, 30, 30 (training partner is grizzling like a baby with his 7.5kg!!)

Stiff Leg Deadlifts

50kg x 10

60kg x 10

70kg x 10, 10

Leg Press

100kg x 15

75kg x 20

50kg x 25

A1. Leg Extension

105lb x 15, 15

135lb x 10F

A2. ISO Lying Leg Curl

4P x 12, 12F

5P x 8F

The leg extn/lying curl superset was just stupidity. Both partner & I were walking like we had had encounters with farm animals! Haven't worked legs in a while though, so thought it as good a time as any to give them a thrashing.

care to elaborate on which farm animal?? nice workout mate :clap:

[runveerun]

soooo...did you find out?

or is that a question for at tomros training? :wink: :shifty:

See your PMs :wink:

Monday 11th May (AM)

Squats

40kg x 10

50kg x 10

60kg x 10

80kg x 6

90kg x 9

80kg x 6

(feeling the effects of this cold I have. Energy pretty low)

Walking Lunges 10kg x 30, 30, 30 (training partner is grizzling like a baby with his 7.5kg!!)

Stiff Leg Deadlifts

50kg x 10

60kg x 10

70kg x 10, 10

Leg Press

100kg x 15

75kg x 20

50kg x 25

A1. Leg Extension

105lb x 15, 15

135lb x 10F

A2. ISO Lying Leg Curl

4P x 12, 12F

5P x 8F

The leg extn/lying curl superset was just stupidity. Both partner & I were walking like we had had encounters with farm animals! Haven't worked legs in a while though, so thought it as good a time as any to give them a thrashing.

This is why you have famously great legs!!

[Small]

dammit u ppl its not nesecary to quote the entire POST to say oneliners...

gosh :twisted:

[gazza]

dammit u ppl its not nesecary to quote the entire POST to say oneliners...

gosh :twisted:

does that bug you young lady??

[Flamer]

soooo...did you find out?

or is that a question for at tomros training? :wink: :shifty:

:lol: care to elaborate on which farm animal?? nice workout mate :clap:

Meh - you've got an imagination - use it!! :pfft:

[This is why you have famously great legs!!

Thanks Vee, today they are kinda sore legs. Actually mainly sore glutes. No pain, no gain!

[Flamer]

Been sick - yet gettin back into things. Strength still down.

Friday 15th May

Shoulder warm ups 3kg x 10 x 2

DB Shoulder Press

13.5kg x 10

14kg x 10

15kg x 8

17.5kg x 4 (wasn't happening)

10kg x 10 (even this was a struggle)

Side Laterals

6kg x 10

7.5kg x 10

8.5kg x 8

6kg x 15

A1. Cable Front Raise

2P x 10, 10, 10 d/s 1P x 10

A2. Cable Side Raise

2P x 10, 10, 10 d/s 1P x 10

Reverse Pec Dec

30lb x 10, 10

36lb x 7F

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

B2. SB Leg Raise x 10, 10, 10

More R&R for the weekend I think and see if I can launch back into things Monday!

[laurasaur]

Hope you feel better soon

[Flamer]

Brief update -

Tues 28/05/09

Squat 110kg x 3 x 2 - finally. Working to 120kg, maybe sometime away yet.

[laurasaur]

Brief update -

Tues 28/05/09

Squat 110kg x 3 x 2 - finally. Working to 120kg, maybe sometime away yet.

OMFFFFFFFFFFFFFFFFFFG

[gazza]

welcome back hope you're feeling better, though judging by those squats you probably are glad you missed leg day when you were down here, would've shamed me for sure :pfft: