Smalls Quest To Be Big

[teamfatboy]

OMG. O. M. G. Wicked results :clap:

Good luck w/ Art History :nod:

[poos_n_wees]

Someone's on holiday now.. yes? :grin:

Hows things chick?

[Small]

thanks peoples

Someone's on holiday now.. yes? :grin:

Hows things chick?

yaa i am hi5!

but things have been crap tbh

i was going good guns the two weeks previous, BF was dropping great each week, managed to even fit in my 5weeks out comp size 7 jeans. but was off training all last week (bar 1 shoulder w.o) and diet was poos :? [wasn't in AK, things out of my control]

so am basically soft and fatty again this week. so my aim is to get training back good; and diet solid, clean foods (unlike last weeks mentality)

my trainer is probably pulling out his hair in frustration as i am just not on track

(I swear im not usually like this!)

im a hopeless case atm :?

...sorry

monday and tuesday have been goodies so far tho :nod: haha dismal

[biggurl27]

Size 7 :shock: wicked Small don't be so hard on yourself, your body has probably enjoyed the wee rest, onwards and upwards :wink:

[Small]

Size 7 :shock: wicked Small don't be so hard on yourself, your body has probably enjoyed the wee rest, onwards and upwards :wink:

size is eensy aye haha

meeeah-im just hopeless

however did an 80kg squat :grin: {hope this pleases my mr trainer/pshycologist man haha} this morning during AM training on an empty stomach; so i was happi; did 80x3, then 80x1-on my 1 I tried going as deep with it as poss and am prob just just not going plifting depths sadly

but that means

Bench: 50kg 1rm

Squat: 80kg 1rm

Dead: 75kg 1rm

I was talking to MZ today; reckon 250kg total would be good for a first comp and come in at around 60kg...in U23 haha wat.

so would be aiming for

Bench: 55kg

Squat: 90kg

Deadlift: 110kg

but would ultimately like (late/end of next year)

Bench: 60kg

Squat: 100kg

Deadlift: 120kg

need to improve deads a whole lot-im not doing the crank tho-pulling all from shoulders and back i try to use legs more too so I've got alot of work to do :shifty:

[SoaringSwine]

Size 7 :shock: wicked Small don't be so hard on yourself, your body has probably enjoyed the wee rest, onwards and upwards :wink:

size is eensy aye haha

meeeah-im just hopeless

however did an 80kg squat :grin: {hope this pleases my mr trainer/pshycologist man haha} this morning during AM training on an empty stomach; so i was happi; did 80x3, then 80x1-on my 1 I tried going as deep with it as poss and am prob just just not going plifting depths sadly

but that means

Bench: 50kg 1rm

Squat: 80kg 1rm

Dead: 75kg 1rm

I was talking to MZ today; reckon 250kg total would be good for a first comp and come in at around 60kg...in U23 haha wat.

so would be aiming for

Bench: 55kg

Squat: 90kg

Deadlift: 110kg

but would ultimately like (late/end of next year)

Bench: 60kg

Squat: 100kg

Deadlift: 120kg

need to improve deads a whole lot-im not doing the crank tho-pulling all from shoulders and back i try to use legs more too so I've got alot of work to do :shifty:

Good to see some PL goals. Double bodyweight deadlift would be awesome.

As for DL form:

1) Place your feet so the bar cuts your foot in half

2) Bend over at the waist to take your grip (mixed grip!)

3) Take some big breathes to fill your belly up with air and brace your abs (don't suck them in)(brace against a belt if you've got one)

4) Squat down a bit so your shins touch the bar and your thighs are at about a 45 degree angle to the ground

5) Your back should be straight in this position

6) Start the deadlift by driving your heels through the ground and pulling the bar up your shins at the same time

7) Once the bar gets to your knees you want to drive your hips though

8) Stand up for a while and enjoy having a heavy weight in your hands!

[Flamer]

[but would ultimately like (late/end of next year)

Bench: 60kg

Squat: 100kg

Deadlift: 120kg

need to improve deads a whole lot-im not doing the crank tho-pulling all from shoulders and back i try to use legs more too so I've got alot of work to do :shifty:

Race ya! I have similar goals, which seem to be takin FOREVA to make any progress on.

My bench is at 50kg, dead 105kg, squat 90kg.

[biggurl27]

Noice goals girls :grin:

[Small]

cheers SS

Race ya! I have similar goals, which seem to be takin FOREVA to make any progress on.

My bench is at 50kg, dead 105kg, squat 90kg.

sweet sweet :grin:

time limit? or nah just to when we get there ??

Noice goals girls :grin:

well what are ures missy?

Last week went as:

Monday: Back & Bis W.o + 1 SH ex

Tuesday: Chest & Tris

Wednesday: Legs (was fukn killer!!! omg)

Thursday: Shoulders & Traps

Friday: supposed to be pliftn but got mega lowerback pumps and felt crippled during deads so decided no more and just did different things

eg.

-deadlift-max 77.5kg x2

-abductors-not one of these at my gym anymore; my god makes for mean doms if u aint used it for a year

-db SH press 12.5kgs 10x4

-db shrugs 25kg

S/S b/b curl 15kg

-closegrip (V) pulldowns

so it was a good w.o started to do heavy harder lifting again but working on gettin sweat/heartrate up everyworkout because i have been slack w my cardio :roll: cant b botherd cutting anymore-read flamers "i wana loose 3kg before Xmas" line and im in the same boat but its 10 days away and i know that aint guna b happening on me-well not 3kgs fat anyway.

Oh and it was crak up az at my Friday session. as i train at a diff gym ppl dont know me there-i pop out of nowhere and the trainer (my mate) comes up and goes:

"oi you dont know how many people have in the last 15minutes come up to me and been like "oh is she a bodybuilder?" and i reply "yeah" and then this one guy just said "oh true-she looks like a tough bitch"" :shock: :pfft:

i was like "uh....how do i even take that!!?"

..great compliment

My training tonight was Back & bis-efn hard and gae; was real weak and to top it all off i strained my bicep up bad; its really sore atm and im :evil:

2009

Been thinking lots about the plan of attack next year. Seeing as im not planning on dislocating my shoulder (again), or go on any crazy fitness courses (o/b) nor compete, i think a good ol fashion bulking period is in order!

Jan 11th-Oct 11th (9 months) then the rest to do a slow long cut to trim down for summer.

Death of the Bulking Diet http://www.figureathlete.com/free_onlin ... lking_diet - just read this article so prolly not guna feind the cookies like BG haha :shifty: eat as many "nutrient-dense meals possible"

Diet: will contain such meals worked around training:

1/2cup oats, 1 scoop pp, 100g litepeaches

100g tuna/chicken 100g kumara

180g tuna/chicken 100g kumara

200g chicken/beef, 400g vegetables, sauce

pwo 1 scoop pp shake

and maybe a can chopchop chicken or pbar thrown in there

and a sweet 4-6 egg white meal

Supplements: whey, creatine (kre alkayn??) and balance recovery stack and maybe some HMB that i have lying around

Training: will remain 5day split

-back and bis

-chest and tris

-legs

-shoulders and traps

-powerlifting

My main focus is my shoulders-they are really lacking and are definately what helps to complete a figure competitor

And also my powerlifitng weight targets of an eventual 250kg total

...any suggestions/comments on my long rant/post be my guest :wink:

[runveerun]

ooo I like your goals small - all planned out for next year- I can't believe it's nearly here!! :shock: All looks great!! 8)

Hee hee that's a good article!

[biggurl27]

What no cookies? :shock: haha yeah off season is a good excuse to be a pork chop, I totally agree with the article you can basically just adjust your pre-contest diet slightly with a few good cals/carbs and still gain strength and size, but some cookie monsters just like to lax out for a bit :pfft: Looks good Small :nod:

[SoaringSwine]

Training: will remain 5day split

-back and bis

-chest and tris

-legs

-shoulders and traps

-powerlifting

My main focus is my shoulders-they are really lacking and are definately what helps to complete a figure competitor

And also my powerlifitng weight targets of an eventual 250kg total

...any suggestions/comments on my long rant/post be my guest :wink:

Why not ditch the powerlifting day and just start your back day with deads, legs with squat and chest with bench? Better yet get on a proper powerlifting routine :grin:

[Small]

ooo I like your goals small - all planned out for next year- I can't believe it's nearly here!! :shock: All looks great!! 8)

Hee hee that's a good article!

yeah great 14days and then 34days till i start this shizz gota b serious this year 8)

What no cookies? :shock: haha yeah off season is a good excuse to be a pork chop, I totally agree with the article you can basically just adjust your pre-contest diet slightly with a few good cals/carbs and still gain strength and size, but some cookie monsters just like to lax out for a bit :pfft: Looks good Small :nod:

:naughty: no cookies sadly bg.. maybe. watch this space :pfft:

Why not ditch the powerlifting day and just start your back day with deads, legs with squat and chest with bench? Better yet get on a proper powerlifting routine :grin:

o shut up u. haha well mikey alredy gave me a pliftn haha and i havent done it :shifty: re your first point i was reading 5 Ways To Get Stronger Now -http://www.figureathlete.com/free_online_article/training/5_ways_to_get_stronger_now

and yeah i already do bench/squat on their respective days, not dlift coz the lowerback pump gets excruciating; but i think i gota introduce all those lifts as my first sets (usually about 8 working up from warmup sets to near max or PBs) so as it says..

If you're going to hit a leg workout, you better have some version of either squats or deads in there. If it's upper body pressing, some version of an overhead press, bench press or loaded push-up should be included. And if your goal is to develop a strong and aesthetically pleasing back, don't shy away from rows, chins, and all the variations of these great exercises.

so i think itl go like:

Back include deadlifts and chins

Chest bench my starter

Legs squats

Shoulders def do overheadpress

we will see about that powerlifting day :twisted:

[Small]

Re: pathetic cutting attempt update

Weight: 64kg

BF: 20% (have not gone up have not gone down in the recent few weeks when diets been crud)

my strained bis feeling okay, still a bit tender

my back is hardkore sore from my usleless back w.o on monday haha

training legs in about 30mins, starting w squats

[biggurl27]

Monday must be back and bi day for a lot of people mine are sore as too and hurts to straighten them. All good Small just means you are growing bigger. And by the comments you get in the gym, you look like a bodybuilder so keep up the good work.

[teamfatboy]

Monday must be back and bi day for a lot of people mine are sore as too and hurts to straighten them. All good Small just means you are growing bigger. And by the comments you get in the gym, you look like a bodybuilder so keep up the good work.

Yep, Monday's gotta be official Back-n-biceps day, did mine then too... spent all Tuesday wincing...but BG's right, you're clearly getting results, and impressing people in the gym, so well done :clap:

[ohjoshua]

and impressing people in the gym, so well done :clap:

thats what its all about

[Small]

haha hmmm..idk any other girl wulda probly cried haha!!

but cheers peoples :grin:

yesterday training legs was mint-at a diff gym clocked up another 80kg squat but focus more on going deeper through my reps, 60kgx10 at depth is sweet az now. my legs, and my CALVES omg are killing me...my calves are wickedly sore-should be a good day :wink:

[Small]

Week Update 6 More Days Till Christmas

Mon: Back&Bis (awful w.o w bi strain but mega doms on wed)

Tues: Shoulders&Traps (alright w.o)

Wed: Legs (killer w.o migod madd doms still today all up in my glutes made squat and dlifting today hard)

Thurs: Rest

Fri: Powerlifting

-benchpress barx12, 30kgx10, 35kgx10, 40kgx10, 45kgx8, 47.5kgx5, 50kgx2, 50kgx1 - slowly but shurly coming up

-squats, barx10, 40kgx10, 50kgx10, 60kgx8, 65kgx7, 70kgx3 glutes hurt too much

-dlift 40kgx10, 50kgx10, 60kgx6, 70kgx3 meh couldnt be stuffed anymore

-abductors 45kg 15, 52kg 12, 58kg 8, 52kg 10

-shrugs 22.5kg 10 10 10 10

S/S rope pdown 14kgx15, 22kgx12, 26kgx10, 8

[SoaringSwine]

On your powerlifting day ditch the high rep sets. You're training for size on your other days, you're training your CNS on your PL day. Stick to 5s and 3s when it gets heavier.

[poos_n_wees]

Happy New Year!

[Small]

aww cheers PNW and u too-training sesh again sumtime soon methinks

[Small]

2009

no pain, no gain

this is the year of the bulk

up until november i am going to be eating a relatively strict (more imporantly clean) diet, and doing consistently hard, heavy training. my aim, as i have been critiqued, is to bring up my shoulders alot!

i also have those afformentioned powerlifting goals, but as I am more focused on making my body bigger; if I make them that will be a bonus

my target is to be tipping the scales 70kg @ 20% [measured not estimated] bodyfat by November 1st 2009. im gunning for 5-6kg lean mass gain.

Training:

M-Back/Bis

T-Shoulders/Traps

W-Legs

Th-Chest/Tris

F-Shoulders/Traps

Diet:

M1 1/2 cup oats, 1 scoop pp, 100g lite peaches

M2 1 can tuna / CC

M3 100G shrimps/chicken, 100g rice/potato

M4 (30min- 1 hour pre w.o) 5 egg whites + dash oats +creatine

M5 (post w.o) 1 pshake +recovery

M6 150g chicken/shrimps, 50-100g kumara

M7 1 pshake with 100mls milk & water

like that Mon-Fri training days, a bit more relaxed (5-6 meals) saturday, sunday probably a cheat or three :twisted:

Supplements

-whey

-creatine (mono) [first time user]

-balance recovery stack

-hmb (if i am sneaky and take)

-vit C

I just went and did a shop today; protien for this week came to $26 [+ any free meals i can filch off my parents]

thats 30 eggs, 500g chicken, 800g shrimps

will switch it up next wek depend how this week goes. but still gota suss out my M2 didnt buy cans of tuna :doh:

comments/suggesstions/guidance/ramblings/[constructive]tellings off...all much appreciated :grin:

lets get jacked :pfft: :wink:

[bigdogbob]

very nice goals..5-6kgs lean mass woohoo oh to be young again!!!!

Good luck \:D/

[laurasaur]

woo you're back! good work on the planning.. exciting stuff small