Smalls Quest To Be Big

[Small]

yehaa cheers nessie - i am shooting high to 5-6kgs but if i can pull it off, 2010 i shall reap rewards :grin:

Monday January 12

first day back training after 14 days rest

Exercise:

PM: Back & Bi W.o

-deadlift 40kg 10, 50kg 10, 60kg 8, 70kg 4, 80kg 1 (i didnt realise it was 80 til after..but x1 stiink)

-tbar row 20kg 10, 22.5kg 10, 25kg 8, 27.5kg 6

-bb curl 15kg 10x4

-latpulldown 75lb 12, 86lb 10, 100lb 6, 112lb 3 (being silly) +75lbs 5

-seated db curl 8kg e.s 10x4

-seated row 52kg 10, 59kg 8, 6 52kg 8

-rear delt mach 5plates 12, 6plates 10, 7plates 6, 4plates 12

maybe just a tad weaker but was plesantly surprised

Food:

845AM 1/2cup oats, 1 scoop pp, 100g lite peaches

11AM 185g can tuna

2PM 100g shrimps, salad, 1 apple

4PM 5xeggwhites 1/4 cup oats (YUK) + creatine

630PM 1 pshake + creatine [didnt know u only need pre w.o]

820PM 150g chicken, beans, 100g potato, dash apricot sauce

1030PM 1/2 pshake+50mls lite milk

meals all got pushed back today, had to make an unplanned trip out to mairangi bay :evil: but no probs

really not shure where to be having my balance ultimate recovery maybe post w.o on top of my shake? but if i do only going to have 1/3 of serving size, 38.5g carbs too much for me

[teamfatboy]

Good weights Small...that upper body's gonna end up massive! :clap:

[Small]

Good weights Small...that upper body's gonna end up massive! :clap:

cheers tfb-maybe only my back-everything else had had an ave w.o so far :?

Tuesday January 13

Exercise:

PM: Shoulder W.o 1

-overhead press 20kg 10, 22.5kg 8, 7, 6

-db sh press 10kg 10, 8, 6, 7

D/S 5kg 3, 5, 3, 4

-fwd raises 6kg 12, 10, 10, 10

D/S 5kg 10, 9, 9, 8

-lat raises 5kg 10x4

-db shrugs 20kg e.h 12, 22.5kg 10, 8, 7

-mach press 18kg 15, 12, 12

throbbing, weak delts after this was pleased, they are sore today (WED) and back doms are just coming through

Diet:

820AM 1/2 cup oats, 1 scoop pp, 100g lite peaches

12PM 185g can tuna, cherry tomatoes

230PM 185g can tuna

6PM creatine

710PM 1 pshake

9PM some chocolate he.he

Wednesday January 14th

Exercise:

AM: floating around swimming

PM: [ridikulously slack] Leg Wo

-front squats SM 10kg 10, 20kg 8, 40kg 6, 5

-squats bar 10, 40kg 10, 50kg 10, 60kg *6, 1

*twang in my right glute/hamstring hurt so much bah!

-seated calve raises 30kg 12x4

-lying leg curl 4plates 12x4

Diet:

8AM 1/2cup oats, 1 scoop pp, 5xstrawb

1030AM 185g can tuna

1PM 100g shrimp, 100G kumara, lettuce, sweetchilli, 1xdiet yog

530PM 1/2 serving balance ultimate recovery + creatine

715PM 1 pshake

845 little piece lasagne

only 3days in to a 40week bulk and im doing pathetically w meals and timing-been doing 9 and 1/2 hour days nannying last two days and tamro and am skrewed not only w meals but energy.. is so low after the day; today i nearly feel asleep while i was working.. and omg shrimp is so yuk cold !! yuk im not getting it again for a while-it was mean on holiday, and atm i just canNOT stomach it!

[biggurl27]

Shrimps in an egg white omlette are quite nice Small, hve you tried that? Bit of capsicum and spring onions (or sauerkraut like me haha...may be not?)

[Small]

Shrimps in an egg white omlette are quite nice Small, hve you tried that? Bit of capsicum and spring onions (or sauerkraut like me haha...may be not?)

gimmie a recipe/directions for how to make that, im skrewed if i know how to make an eggwhite omelte - my egg whites end up being a big mess i end up eating for 30mins gaggin down each bite :?

[teamfatboy]

I had a foolproof recipe - look helpless, make a mess ina kitchen and get wife to do it !

But seriously, get the pan as hot as hell, lite spray of cooking spray or oil, then go for it. A lukewarm pan is a recipe for the most unpalatable muck in the world.

[biggurl27]

6-8 egg whites (1 yolk if you like), 100gms+ shrimps or prawns, 1 spring onion finely chopped, 1/2 capsicum cut small and 1/4 tin sauerkraut if you are being daring, its nice really trust me! All in a bowl, whisk up with a bit of salt and pepper, sling in the non-stick pan (spray of oil if necessary) brown and instead of flipping just sling under the grill till its done.

[poos_n_wees]

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

YES! I need the motivation

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.

Woooot 8)

What're you up to these days Small now that school's finito? Still working at the gym?

[Small]

Thursday January 15

Exercise:

PM: Chest & Tris Wo (all #s down )

-bench bar 12, 30kgs 10, 40kgs 8, 5, 30kgs 10

-rope pdown 26kg 12, 10, 10, 8

-dips on bench 10, 12, 12, 10

-incline dbs 10kg 12, 12.5kg 10 7 (+3) 5 (+3)

-flat db flyes 8kg 8, 7, 7

-cable flyes 11kg 12, 14kg 10, 8, 8

-pec dec 6plates 10, 7plates 8, 6

Diet: (MEHH! grr)

820AM 1/2cup oats, 1 scoop pp

1145AM carbless pbar

230PM 185g can CC new lite mayo chilli flav

810PM 1 pshake

845PM 2xmince rissoles, peas, kumara, mushrooms

had no idea my ncea marks could be checked today, so looked after my 3rd 9hour babysiting day in a row-passed w flying colours..now just waiting on my uni confirmation letter (hopefuly!) stoked

I had a foolproof recipe - look helpless, make a mess ina kitchen and get wife to do it !

But seriously, get the pan as hot as hell, lite spray of cooking spray or oil, then go for it. A lukewarm pan is a recipe for the most unpalatable muck in the world.

umm...first prob a wife :pfft:

the closest to that is mum-and she barely cooks anyway-thou she made damn good rissoles tonite wich were greatly appreciated after gym

thanks for the recipie BG

YES! I need the motivation

check ure PMs :grin:

What're you up to these days Small now that school's finito? Still working at the gym?

well i stil have nearly 2months of holiday until uni starts so i have been doing alot of nannying, and still working at the gym; but the wont let me in the fitness centre yet coz im not qualified :roll: but all goody free membership anyhu. and im trying to save for a nu car so its all work an no play - any work i do, do is going to that car!! :twisted:

[two_phat]

which uni are you heading off to Small??

[runveerun]

ooo Uni! What you wanna study small? Congrats on passing!! That's awesome!

[Small]

which uni are you heading off to Small??

auckland [depending upon that letter being positive :nod: ]

ooo Uni! What you wanna study small? Congrats on passing!! That's awesome!

cheers vee. im going to do law and arts, then just focus on law and drop arts if i get into second year law

Friday January 16

no nannying hooray hoorah!

Exercise:

PM: Shoulder & Trap W.o 2

-db shoulder press 8kg 12, 10kg 10, 12.5kg 10, 15kg 8 [6 myself-2 spotted], 8 [4 myself, 4 w spotter] PB

-overhead barbell press 20kg 10, 8[+2], 6[+4], 5[+3]

-lat raise 5kg 10 10 8 7

D/S 3kg 10 10 10 10

-fwd raise 6kg 10x4 super strict

D/S 3kg 10 10 8 7

-BB fwd raise 10kg 10x3

-shrugs 22.5kg 10, 8, 9, 7

-rear delts 3kg 15, 10

Diet: not worth mentioning

830AM 1/2cup oats, 1scoop pp 100g lite peaches

145PM 1 starbucks

425PM creatine

630PM 1 pshake

and now im going out yay yay to celebrate ncea mark :grin: parrtay

[SoaringSwine]

which uni are you heading off to Small??

auckland [depending upon that letter being positive :nod: ]

ooo Uni! What you wanna study small? Congrats on passing!! That's awesome!

cheers vee. im going to do law and arts, then just focus on law and drop arts if i get into second year law

One of those ones eh? If you do get into second year law keep doing your BA. It will keep you sane. I couldn't imagine doing 4 full year law papers in one year (the second year compulsory papers). Spread second year law over two years and fill the rest with arts papers. It only takes one extra year to get a BA anyway.

[Small]

One of those ones eh? If you do get into second year law keep doing your BA. It will keep you sane. I couldn't imagine doing 4 full year law papers in one year (the second year compulsory papers). Spread second year law over two years and fill the rest with arts papers. It only takes one extra year to get a BA anyway.

well i dont want to be cheeky here, but being Maori there are 44seats allocated at aucks for us M students anyway :wink: so i can use one of them if my marks lack 8)

but thanku i will think about that-heck im not even there yet

so yip

i got in !!

:grin: :grin: :grin:

time for this lil guy...

:dancing:

stoked az! start march 2nd

spent the larger part of today from 9am, ringing uni, and sitting on comp tryog to remedy the course mess i made last nite when I didnt know how to enrol into what classes-how was i supposed to know L stood for lecture and T for tutorial and you had to have both :shifty:

but semester one is sussed now-but i have no days off sadly-tho a 1PM finish on friday I was extremly pleased about

my general paper for semester two is a sportscience paper about myths and realities in sport and exercise-its a tad discerning im looking forward to that the most

Monday January 19

poo day with eating, training wasnt too bad, but my right inner, upper glute is playing up[*]

Exercise:

PM: Back & Bis Wo

-deadlifts 40kg 10, 50kg 8, 60kg 6, 70kg 4*

-one arm db row 15kg 12, 17.5kg 10, 20kg 8, 22.5kg 6 good reps good form

-seated row 52kg 12, 59kg 10, 66kg 6+59kg 3, 8

-bb curls 15kg 10, 8, 7 7 i always get mad forearm pump :? yukk

-lat pulldown 87lbs 12, 100lbs 6 +87lbs 3, 100lbs 7+87lbs 2, 87lbs 10 d/s 1/2 the plates 12

-seated db curls 8kg 8 8 8 8

-rear delt mach 7plates 10, 10, 8, 7

Diet:

1235PM 2x piece vogels, 1 w vegemite, 1 w pb

230PM 1x apple

310PM creatine

440PM 1 pshake

so far, kumara, sausages etc for dina, cnt be botherd cooking will eat leftovers

^^wata useless bulker :cry:

[poos_n_wees]

so yip

i got in !!

:grin: :grin: :grin:

time for this lil guy...

:dancing:

:dancing:

spent the larger part of today from 9am, ringing uni, and sitting on comp tryog to remedy the course mess i made last nite when I didnt know how to enrol into what classes-how was i supposed to know L stood for lecture and T for tutorial and you had to have both :shifty:

but semester one is sussed now-but i have no days off sadly-tho a 1PM finish on friday I was extremly pleased about

LOL Good ole nDeva!

Nice work with the rows :grin:

[Gym rat]

Good work with rows :clap: :clap: .

[teamfatboy]

So, let me get this straight - not only did you manage to get Friday afternoons off in your first year, but you deadlifted more than bodyweight, and rowed some wicked weights...

:clap: :salute: Niiiiiiice work :notworthy:

Us working stiffs gotta stay in the office 'til sundown :madman:

[Small]

:dancing:

Nice work with the rows :grin:

love that dancing banana !!

thanksya :wink:

Good work with rows :clap: :clap: .

cheers GR

So, let me get this straight - not only did you manage to get Friday afternoons off in your first year, but you deadlifted more than bodyweight, and rowed some wicked weights...

:clap: :salute: Niiiiiiice work :notworthy:

Us working stiffs gotta stay in the office 'til sundown :madman:

aww thankyouuu

in another thread what other kind of jobs are worthy of my good marks??tbh history/english/arthistory all my E subjects pretty much wat law asks for 8)

Tuesday January 20

didnt train today-and have decided as i have a strain in my glute im taking legs off this week and maybe next week (or just lite legp/leg ext) to get it right

Wednesday January 21

Exercise:

PM: Shoulder & Traps Wo 1

-overhead press 17.5kg 15 20kg 10, 12, 22.5kg 7, 5

-fwd raise 6kg 12, 7kg 12, 8kg 10, 9kg 6 +8kg 4

D/S 3kg 15, 15, 12 10

-lat raise 5kg 10, 10 12, 10

-db sh press 12.5kg 6, 5, 7, 5 felt slaughtered here

-UR row 17.5kg 15, 20kg, 12, 22.5kg 9

-DB shrugs 22.5kg 10, 10, 8, 8

Diet: BAH!

got on the booze randomly tonight with sum mates, ended up being pretty average and uneventful night, but white rum's all goood :wink:

Thursday January 22

trained with "my cousin form wellington" [Poos] today

did chest and tris, me with a lovely hangover, poos looking tired from her shifts-but it was a good work out (for me the weak alcoholic )

Exercise:

AM: Chest & Tris W.o

pre w.o cardio: psssht i dont do cardio 5mins talking walking at 4.8km p/h sheeee mayde me :evil: :grin:

-bench bar 15, 30kg 12, 40kg 8, 45kg 5 :evil:

-incline db press 15s 10, 6 (+4 spotted), 4 (+3spotted), 10kg 10 PB

-cable flyes 11kg 15, 14kg 12, 8

-bb skullcrush 10kg 15, 10, 12

S/S closegrip bench press 10kg 10, 12 8

-rope pdown 20kg 12, 12, 10

-pec dec 6plates 10, 10, 7plate 8

Diet: nothing special-useless again!!!

1015AM 1/2cup oats, 1 scoop pp, 100G litepeaches

1145AM creatine

115PM 1 pshake

430PM baked beans + 1 peice of toast

8PM 1 gloria jeans frappa

my back is so sore today-from my w.o on monday

my traps are very tight from SH yday, and the lower tip of the delt is very sore too-hitting them again tomoro woot

poos-the boy thinks our plan is crak up az-it WILL be put into place; sort this out :pfft: :pfft:

[biggurl27]

That is still a really good w/o for being hungover! How did you strain your glute?

[Small]

what can i say im wonder woman...

hahaha nah - couldnt let poos give me a bad rep on here if i didnt perform

idk i been complaining even before nuyears that when ever i squat i feel like the muscle running in alignment with hamstring to the glute is put under heaps of tension (like sore not just tight) and its only on the righthand side; but there were never any doms. So i asked one of my gym ppl about it, he said i should be sweet-and ive been squatting on it for ages. then just last week on leg w.o (you'll see the * where it got real painful) i was going down nly under 60kg i think and i had this sharp pain shoot up the line and past further, had to rack up strait away and it was immensly sore the next day so i dont realy know what i've done, as i been squatting heavier with it before and that never happened-i think because i became concerned wiht it, i tried to compensate, and my movement was wrong.

but hay time off legs im not complaining :wink:

[biggurl27]

That bites, hope it comes right soon :nod:

[poos_n_wees]

LMFAO... I finally saw "it". Seriously, WTF :-s

poos-the boy thinks our plan is crak up az-it WILL be put into place; sort this out :pfft: :pfft:

MUHAHAHAhahahaaaaaaaaaaaaaaa... Yuss indeed :wink:

Btw, stop getting stronger woman!! You're making me look bad

[Small]

That bites, hope it comes right soon :nod:

yeah mee too! well i didnt train ydae so guna skip legs again this week, and do them next week wed.

LMFAO... I finally saw "it". Seriously, WTF :-s

i know!!! :puke: <

MUHAHAHAhahahaaaaaaaaaaaaaaa... Yuss indeed :wink:

Btw, stop getting stronger woman!! You're making me look bad

nevaaaaar!! haha but if i get stronger ul get comparativly stronger too so lets not forget that! 8)

Friday January something

Exercise:

PM: Shoulder Wo 2

cant remember exactly but more 15kg db shoulder press, and 22.5kg overhead press, 8kg front raises, 22.5kg shrugs so was good and got doms on sat/sun

Diet was probably poor too-oh i had wendys for the first time was yum but the idiots at the MT WELLINGTON WENDYS fukt up my order (and later my boys order 3x) so if u want to get what u dont order-go there!!!!

sat/sun/mon just chilling-got horsed sunday nite

im soo bad at all this training/dieting shiz this year :pfft:

Tuesday January 27

Exercise:

PM: Back & Bis W.o

-deads 40kg 12, 50kg 10, 60kg 8, 70kg 6, 75kg 2

-tbar rows 20kg 12, 25kg 8, 27.5kg 7, 30kg 5 PB

-seated row 59kg 10 10 8 6

-bb curls 15kg 10 10 10 10 bah stupid forearm pump - but a dude told me i was strong 8)

-Vgrip latpulldown 7plates 12, 8plates 10, 9plates (112lbs) 6+ 8plates 4, 8plates 8

-seated db curls 8kg 10, 10, 10kg 5 1/2, 5

-one arm db row 17.5kg 7, 20kg 6, 6

-rear delt mach 5plates 25

Diet:

12PM 2xvogel w vegemite

3PM 1xsmal apricot

4PM 100g mince

445PM 30xpeanutbutter m&ms still love these things!! my mate brought a pack back from USA 4 me on a recent trip omg so good-i got them 10 days ago and i couldnt hold off any longer (+was talking to boy on fone and he was eating malteasers and i felt left out )

645PM 1 pshake

i know this sucks i hate no routine i go all wild uneating child

also im not going to but im hankering to compete-sorta-i know of quite a few people who are hopping on stage and just hearing them deciding what comps to do, tanning etc im like rah id like to do it.

if who i have suggested to do compete, looks like junior boys line up this year will be a killer!!

[bigdogbob]

nice back workout small

I know what you mean about the eating training thing this year...I been so slack on it too...no real motivation

[teamfatboy]

also im not going to but im hankering to compete-sorta-i know of quite a few people who are hopping on stage and just hearing them deciding what comps to do, tanning etc im like rah id like to do it.

if who i have suggested to do compete, looks like junior boys line up this year will be a killer!

I gotta do the advanced course in readng your unique brand of journal-english...the first time I read it I thought 'How can Small compete in junior boys? I mean, she's strong and all that, but..." :doh: :pfft: