Defection from the Mother Land

[bigdogbob]

Your training is inspiring, nice to see other mums on the job!!!

Good luck and lotsa patience for the holidays :pfft: :doh:

[Big john]

eats/training have been top knotch bb keep it up!!

I have a mental aversion to these give me any other exercise and I will do it..gotta get over the mental block or probably just HTFU :pfft:

grab the exercise by the balls and own it 8)

[steak]

Good wee lift with your deadlift tonight- 1.45 x BW :clap:

[Travel Express]

Seated bent over rear delts:

6 x 4kgDB

2 sets of 6 x 3kg (not flash need to work on form)

I must be doing these the easy way??? one knee on bench straight back and pulling Arm straight up beside me... i saw it in a book and it said it was for rear delts.

[teamfatboy]

Seated bent over rear delts:

6 x 4kgDB

2 sets of 6 x 3kg (not flash need to work on form)

I must be doing these the easy way??? one knee on bench straight back and pulling Arm straight up beside me... i saw it in a book and it said it was for rear delts.

If you're doing it like a reverse fly - arms rotating outwards to end up at 90 degrees to torso is the way I'd describe it, then it's quite hard to load up.

But yes, a seated bent-over rear delt raise is a good way of hammering them.

[Travel Express]

thanks TFB maybe i should start doing the Seated bent over raise.. also my lateral raises are bent over with back straight, bring arms out to my sides then lowering back down, very similar motion to the seated raise.

uh oh here i go again taking over BB's journal

[rose]

Seated bent over rear delts:

6 x 4kgDB

2 sets of 6 x 3kg (not flash need to work on form)

I must be doing these the easy way??? one knee on bench straight back and pulling Arm straight up beside me... i saw it in a book and it said it was for rear delts.

That sounds like a Dumbbell Rear Delt Row? I think Miss Belle is doing these.

Good wee lift with your deadlift tonight- 1.45 x BW :clap:

We're always the last to know Well done Miss! 8)

[Travel Express]

Travel Express wrote:

bar-belle wrote:Seated bent over rear delts:

6 x 4kgDB

2 sets of 6 x 3kg (not flash need to work on form)

I must be doing these the easy way??? one knee on bench straight back and pulling Arm straight up beside me... i saw it in a book and it said it was for rear delts.

That sounds like a Dumbbell Rear Delt Row? I think Miss Belle is doing these.

Oh duh silly me getting names mixed up, Thanks Rose

[bar-belle]

Wow busy wee journal

Nice work BB, some big work-outs going on there. See you and Steak are really dishing out the hard work to the calves.... KUTGW

Thanks mate...yeah they are hard muscles to see any changes in. My measurements have remained the same on those for the last few months so it is now time to Steak them :pfft:

Your training is inspiring, nice to see other mums on the job!!!

Good luck and lotsa patience for the holidays :pfft: :doh:

Cheers Nessie yip working out is a good destress from the kids. Your training looks pretty wicked too.

Patience... yes definately 6 weeks school hols :doh: We live just down the road from the beach so intend to spend lots of time there :nod:

eats/training have been top knotch bb keep it up!!

I have a mental aversion to these give me any other exercise and I will do it..gotta get over the mental block or probably just HTFU :pfft:

grab the exercise by the balls and own it 8)

You are right sir :salute: I do need to do that :nod:

Good wee lift with your deadlift tonight- 1.45 x BW :clap:

Oh thanks babe...your little pep talk helped 8)

thanks TFB maybe i should start doing the Seated bent over raise.. also my lateral raises are bent over with back straight, bring arms out to my sides then lowering back down, very similar motion to the seated raise.

uh oh here i go again taking over BB's journal

help yourself my friend...Mi casa es su casa

I think Miss Belle is doing these.

Good wee lift with your deadlift tonight- 1.45 x BW :clap:

We're always the last to know Well done Miss! 8)

Yip you are right on the money :nod:

Tah Rose..yeah I was pretty stoked...but to be honest I didn't know if I could do it... now the goal is 100kg deadlift in 12 weeks :? Time to get serious..

Any hoo here is my last couple of days efforts.

Thursday 17th dec

warm up rower/stretches

Incline DB press:

warm up 7kg and 10kg

7 x 12.5kg

7 x 12.5

8 x 12.5

Incline DB Fly:

8 x 9kg DB

10 x 9

10 x 10

Concentration curl over incline bench:

7 x 7kg DB

9 x 7

10 x 7

7 x 8

Reverse Bar-belle curl:

8 x 15.5kg

7 x 15.5

3 x 18

Hanging Leg Raises:

3 sets of 10

Food:

M1. oatmeal, lsa, w/germ, s/trim milk 200ml, 1/2 c yog, 1 whole egg, 3 whites

M2. tuna, wholemeal tortilla, avocado, 1 piece coconut ice

M3. steak, corn thins, pb

M4. tuna, rice and some chrismas cake

M5. pp with 200ml s/trim milk

Friday 18th dec:

warm up rower/stretches +++

Wide grip chins:

all spotted

2 sets of 10

1 set of 12

1 set of 13

Deadlift:

warm up 7 x 30kg, 5 x 50kg, 3 x 70kg

1 x 80kg PB

10 x 60

10 x 50

Good mornings:

20 x 15kg

25 x 15

Plank:

1 x 90 sec

2 x 60 sec

Really concentrated on cool down and stretches

Food:

M1. oatmeal, lsa, wheatgerm, milk, yog

M2. 2 whole eggs, 4 whites, pb, wholemeal tortilla

M3. 2 small trim pork steaks, rice, sultanas, pp with 200ml milk

M4. 2 small trim pork steaks, pasta, almonds

M5. pp with milk

Had today off to give the bod a rest but back into it tomorrow..not sore at all...does this mean it is still to come :?

:salute:

[teamfatboy]

Reverse Bar-belle curl:

8 x 15.5kg

7 x 15.5

3 x 18

:shock: :clap: :notworthy:

M4. tuna, rice and some chrismas cake

Fixed :grin:

Deadlift:

warm up 7 x 30kg, 5 x 50kg, 3 x 70kg

1 x 80kg PB

Well done :clap: :clap:

Had today off to give the bod a rest but back into it tomorrow..not sore at all...does this mean it is still to come :?

:salute:

Knock Knock - it's FedEx at the door - we have a large delivery of DOMS for Miss Bar-Belle :pfft:

[startinfromscratch]

Fucken Barbelles killing that shit!! awesome chick, good practice for 'deadlifting' up those stripeys eh..

[rose]

now the goal is 100kg deadlift in 12 weeks

You'll do it easy, and before 12 weeks is up, I bet money on it. Which is most unusual for a tight wad like me :pfft: 8)

[bigdogbob]

I agree..easily before 12 weeks.

My lifts went 75kgs max one week, then went to 90 in 2 weeks then 100kgs 2 weeks later,

It's all in the head and not wasting time on the lighter lifts before the big one. Just a bodyweight warm up set or 2 then 1rep x PB then gofor the max from there.

Well that's how it worked for me

[runveerun]

Very inspiring Miss BB! :clap: You'll ace 100kg easy! :grin:

[bar-belle]

Knock Knock - it's FedEx at the door - we have a large delivery of DOMS for Miss Bar-Belle :pfft:

would have to say that is a given especially after today!!

Fucken Barbelles killing that shit!! awesome chick, good practice for 'deadlifting' up those stripeys eh..

cheers mate.. hell yeah..6 weeks till game season.. can't wait \:D/

now the goal is 100kg deadlift in 12 weeks

You'll do it easy, and before 12 weeks is up, I bet money on it. Which is most unusual for a tight wad like me :pfft: 8)

ohh now the pressures on..me and my big mouth :doh:

I agree..easily before 12 weeks.

My lifts went 75kgs max one week, then went to 90 in 2 weeks then 100kgs 2 weeks later,

It's all in the head and not wasting time on the lighter lifts before the big one. Just a bodyweight warm up set or 2 then 1rep x PB then gofor the max from there.

Well that's how it worked for me

Wow that's impressive there Nessie.

You're right it is all in the head, if you look at it for too long it gets ya.

Very inspiring Miss BB! :clap: You'll ace 100kg easy! :grin:

Oh thanks Vee ..will give it my best :nod:

Todays' journal is brought to you by the letters L and C and the number 10 :pfft:

Warm up treadie (for a change), stretches

Stiff legged deads:

warm up 30kg x 8, 40kg x 6

2 sets of 6 x 40kg

1 set 10 x 42.5

Then Steak says lets do 10 x 10 of Lying leg curls .WTF...my most hated exercise..that I must learn to own..I think the words cruel bastard were uttered So lite weight - 15kg :oops: but completed 10 x 10..it's a work in progress. Don't think I own it yet but have take out a loan

Seated calf raises:

20 x 45kg

23 x 50

23 x 50

21 x 55

Toe press:

10 x 172.5kg

13 x 172.5

Food today was up there...2420c

M1. 1/2 c oatmeal, LSA, s/t milk, yog, wholemeal bread with 1tsp honey

M2. 1/2 tin salmon, pasta/sultanas, 1/2 protein bar, 200ml soy milk

M3. Lamb/salad wrap (have had a thing for these lately :? )

M4. 1/2 wholemeal roll, 2 whole eggs, 4 whites, pb

post workout shake (still all good with the pp)

M5. chicken breast grilled, salad and wholemeal tortilla

C u :wave:

[rose]

20kg's in 12 weeks, piece of piss Miss :nod: Nessie's advice is good, keep reps/warmups low.

[teamfatboy]

Yep, break the 20kg down into small steps, you'll blast past it in less time than you think.

Go the 10x10 on lying leg curls. A nice set of hamstrings is on its way to you! :clap: :clap:

[Big john]

pm sent Ma'am :grin:

[bar-belle]

20kg's in 12 weeks, piece of piss Miss :nod: Nessie's advice is good, keep reps/warmups low.

Will keep that in mind re: the reps/warmups cheers guys

Yep, break the 20kg down into small steps, you'll blast past it in less time than you think.

Go the 10x10 on lying leg curls. A nice set of hamstrings is on its way to you! :clap: :clap:

yip a work in progress :nod:

Talking of progress I have now taken off the trainer wheels and ditched the 3D smith machine for the power rack (that is the new gym addition)..

Mon 21st

Standing military press:

warm up bar then 15kg x 6

6 x 17.5kg

7 x 17.5

7 x 17.5

Seated lat raises:

7 x 4kg DB

8 x 4

8 x 4

Bent over rear delts:

8 x 4kg DB

8 x 4

10 x 4

Close grip bench press (power rack)

warm up 7 x bar (20kg)

7 x 25kg

9 x 25

6 x 30

7 x 30

was a bit apprehensive thought how am I going to control the length of the bar, the weights and do the exercise with correct form when I have been used to the 3D machine...well short answer..it was all in my head and it was 8)

Med grip pushdowns:

8 x 60lb

8 x 60

6 x 70

Food has been really good, eating pretty clean with good amount of calories. Weight now hovers between 55 and 56kg...time to do bf and stats me thinks.

Tues - day off and last minute chrissy shopping with the kids :?

Wed 22nd Dec

Le squats in the rack 20kg oly bar

warm up bar

8 x 25kg

8 x 30

7 x 35

5 x 40

3 x 60kg (1 on my own, 2 spotted)

3 x 60kg (2 on my own, 1 spotted) PB

Abductors cable machine

3 sets of 8 at 40lbs

Seated calf raise:

3 sets of 20 at 50kg

1 set of 23 at 55kg

Toe press:

8 x 135kg

10 x 142.5

13 x 142.5

I call that done and dusted.

Tomorrow is chest and biceps 8)

Food:

M1. oatmeal, s/trim milk, lsa, nat yog

M2. 1/2 tin salmon, tortilla, salad

M3. 2 whole eggs, 3 whites, pb, ww bar

post workout protein shake

M4.1/2 tin salmon, tortilla, salad, apricots/almonds and brazil nuts

M5. chicken breast and an apple

pre bed protein shake

Can't wait till Christmas day...I'm havin a cheat day!

Merry Christmas everyone

[teamfatboy]

Nice work, BB - over 100% BW for squats already! :clap: :jive:

Have a great Xmas !

[rose]

Nice work on the squats PB Miss :nod: The arse is where it's at 8)

[runveerun]

Fabulous stuff BB! You deserve a cheat day after this year! woohoo!! :clap:

[bar-belle]

Nice work, BB - over 100% BW for squats already! :clap: :jive:

Have a great Xmas !

Thanks TFB yeah I was pretty stoked with that.

I did have a great xmas day...though an early start..pitter patter of little feet at 6am :shock:

Hope you had an awesome day too.

Nice work on the squats PB Miss :nod: The arse is where it's at 8)

:pfft: yeah can have buns of steel please :pray:

Fabulous stuff BB! You deserve a cheat day after this year! woohoo!! :clap:

Cheers Vee...I think we all deserve a cheat day..there has been some mamoth achievements all round on this forum :clap:

And did I cheat :nod: ....home made cheesecake and trifle =P~ OMG it was good.

So feeling rather full of the christmas fare I headed off to the gym with the whanau..had the whole place to ourselves which was great.

Close grip pulldowns:

warm ups

6 x 150lb

8 x 150

8 x 150 + 5kg plate

6 x 150 + 5kg plate

Bar-belle rows:

warm ups

12 x 30kg

8 x 30

8 x 30

8 x 32.5

Back extension/good mornings super set

3 sets of 10 x back ext then 10 x 15kg goodmornings

Ab ball cruches:

3 x 15

No training today.. instead headed with my pirate to catch dinner 8)

[bar-belle]

A fews days training....

Sun 27th Dec

stiff legged deads:

warm ups

15 x 20kg

15 x 22.5

15 x 22.5

lying leg curls:

12 x 20kg

12 x 20

13 x 20

seated calf raise:

2 sets of 20 @ 50kg

2 sets of 20 @55kg

toe press:

20 x 72.5kg

21 x 72.5

Mon 28th Dec

seated DB press:

warm up sets

6 x 10kg

6 x 10

5 x 12.5

4 x 12.5

side lat raises:

3 sets of 8 @ 4kg

tricep dips:

3 sets of 6 BW

skull crushers:

10 x 13kg

11 x 15.5

10 x 18

abs: hanging leg raises

4 sets of 10

Tues 29th Dec

front squats:

7 x 30kg

7 x 35

4 x 40

5 x 40 thought I was finished here but ohh noo steak always manages to

get that little bit extra out of me sooo

5 x 37.5 with that

leg press:

4 sets of 15 @ 75kg

standing calf raises:

3 sets of 15 @ 50kg

toe press:

2 sets of 20 @ 75kg

Food has been pretty clean since Chrissy day and on target for cal intake

Rest day tomorrow and heading north for New Years....have yourselves a good one :nod: catch you on the other side :salute:

[Peachy]

Hey Bar-belle I think I saw you at my gym this morning and I think you smiled at me when I was on the cross trainer but I didn't know it was you!! Wow you look really nice and tanned!! Haha you stand out coz there are not many hard training women at my gym. Looking good miss!!! :grin: