Defection from the Mother Land

[bar-belle]

Preacher curl:

4 sets of 6 x 7.5kg ( man that one is a kicker )

Fully agreed. alot harder than what i thought no wonder i hardly see anyone attempting them in my gym.

I've seen some of the younger guys doing them with a half arsed attempt and heavily weighted...but yeah generally it gets left alone :shock:

[Travel Express]

I'm that bad at them i have to like guide my arm up, and try my best to let it down slowly.

[bar-belle]

hey TE must have done the preacher curls right cos my biceps are soorre :?

Day 2

Tuesday 3rd Nov

Warm up rower/stretches

preworkout coffee

Feeling pretty tired today and am thinking tomorrow I need a rest

So began with.....

Close grip pulldowns: using V handle

7 x 80lb

7 x 90

6 x 110

6 x 130

6 x 150

Bar-belle rows:

warm up 6 x 30kg incl oly bar

4 sets of 6 x 35kg

Back extension:

2 sets of 8 with 5kg plate

1 x 8 with 10kg plate

1 x 10 with 10kg plate

Abs:

3 sets of 15 decline crunches

3 sets of 15 swiss ball crunches

Food:

Not even worth mentioning as I'm behind in my eats :doh: got too carried away doing business this morning.. that I'll be eating late tonight just to get the cals in. Damn it :x (note to self if you want to grow muscles bb you have to feed them :roll: )

:wave:

[Big john]

thoses are some mighty pulldowns bb!! v-grip is a personal fav of mine :grin:

Keep it up!

[Travel Express]

hey TE must have done the preacher curls right cos my biceps are soorre

My Biceps are always sore after biceps day Is it alright to guide your arm up when doing those preacher curls though??? Steak must know?

[teamfatboy]

hey TE must have done the preacher curls right cos my biceps are soorre

My Biceps are always sore after biceps day Is it alright to guide your arm up when doing those preacher curls though??? Steak must know?

Yep, nothing wrong with it for the last few reps...get a bit of help on the lift, then let your biceps take the load, slowly lowering again. Burnies!

[Travel Express]

hey TE must have done the preacher curls right cos my biceps are soorre

My Biceps are always sore after biceps day Is it alright to guide your arm up when doing those preacher curls though??? Steak must know?

Yep, nothing wrong with it for the last few reps...get a bit of help on the lift, then let your biceps take the load, slowly lowering again. Burnies!

Thanks TFB, i've only ever seen like one other dude at the gym do them and i think he did the same, but was so long ago i can't remember.

sorry for having a little convo in your journal BB, no hard feelings

[bar-belle]

thoses are some mighty pulldowns bb!! v-grip is a personal fav of mine :grin:

Keep it up!

cheers Big John not something I've done before but trying quite a few new exercises in this programme which is great for getting my body moving in different ROM

My Biceps are always sore after biceps day Is it alright to guide your arm up when doing those preacher curls though??? Steak must know?

Yep, nothing wrong with it for the last few reps...get a bit of help on the lift, then let your biceps take the load, slowly lowering again. Burnies!

Thanks TFB, i've only ever seen like one other dude at the gym do them and i think he did the same, but was so long ago i can't remember.

sorry for having a little convo in your journal BB, no hard feelings

Feel free boys...it's all learning for me too :nod:

[rose]

Looking strong Miss 8) Did you manage to get some chalk in the end and if so, how're you finding it?

[groovy]

Close grip pulldowns: using V handle

7 x 80lb

7 x 90

6 x 110

6 x 130

6 x 150

:clap: :clap: Thats some amazing strength there BB. :clap: :clap: :clap: Keep it up.

[bar-belle]

Looking strong Miss 8) Did you manage to get some chalk in the end and if so, how're you finding it?

Churr Rose...ah gym not too keen on it.. might mess up their nice floor :roll: so for now I just have to harden up and live with the callouses until I can come up with a cunning plan.

Close grip pulldowns: using V handle

7 x 80lb

7 x 90

6 x 110

6 x 130

6 x 150

:clap: :clap: Thats some amazing strength there BB. :clap: :clap: :clap: Keep it up.

Oh thanks Groovy. I'm lucky I have a 8) TP who always manages to squeeze little more out of me than I think I've got

[rose]

until I can come up with a cunning plan.

Try putting it in a plastic shopping bag! Put your hands inside, chalk em, remove. No chalk on floor! 8)

[bar-belle]

Wednesday 4th Rest Day

Thursday 5th

preworkout coffee

warm up bike/stretches

Stiff Legged Deads:

15 x 30kg

12 x 30

12 x 30

Lying Leg Curls:

12 x 20kg

13 x 20

12 x 25

Standing Calf Raises:

12 x 40kg

12 x 40

12 x 50

12 x 50 (ouch)

Seated Calf Raises:

10 x 137.5kg (had 2 sets of 20 to do and was playing around with what weight to start on.... a bit ambitious me thinks so dropped it to 60kg)

20 x 60kg

20 x 60

Stretches

Food:

M1. Oatmeal, LSA, lite yog, s/trim milk, wholemeal bread x 1, pb, pp

M2. tin salmon, pb, mountain bread

post workout pp

M3. chicken breast, 1tbs pineapple, mountain bread

M4. chicken breast, beans/brocolli, peaches

M5. chickne breast, beans/brocolli, peaches

Friday 6th Day 5 of new programme

preworkout coffee

warm up rower/stretches

Seated DB shoulder press:

6 x 10kg

6 x 10

8 x 10

Upright rows: (new exercise for moi) oly bar included

6 x 15kg

6 x 15

8 x 15

Seated side lat raises:

8 x 3kg

8 x 3kg

8 x 4kg (found this harder sitting than standing)

Tricep Dips:

2 sets of 6

1 set of 7 all unassisted

Skull Crushers:EZ bar

6 x 23kg

6 x 20.5

6 x 20.5

8 x 18

Abs:

3 x 60sec plank

had to stop there.. 2 year old escaped from the jail and was running madly around the gym :oops: must have been the choc muffin kickin in

Food so far:

M1. oatmeal,lite yog, 1cup blueberries (nom nom nom), s/trim milk, wholemead bread x 1, vegemite.

Post workout pp

M2. Steak, salad greens, tomato and avocado.

Just going to go and eat again. Not too worried about being behind a meal as night shift tonight so will catch up then.

Tomorrow sleep :-$ and rest day...back into it Sunday.

Enjoying new programme and trying some other exercises..it's all good.

:salute:

[bar-belle]

until I can come up with a cunning plan.

Try putting it in a plastic shopping bag! Put your hands inside, chalk em, remove. No chalk on floor! 8)

Yeah that sounds like a plan...gym peeps can get so anal about silly stuff huh...how's this.. a notice in the womens toilet that you must wear a tshirt in the gym at all times no open back singlets. WTF :shock:

[Big john]

no open back singlets. WTF :shock:

sweet possums shit on a stick whats the world commin too??!!

unless its an Anti Dirty old man checking you out tactic??? :-s :-s :-s

[Travel Express]

Abs:

3 x 60sec plank

had to stop there.. 2 year old escaped from the jail and was running madly around the gym :oops: must have been the choc muffin kickin in

:pfft: :pfft: next time try a spoon full of redbull?

[teamfatboy]

no open back singlets. WTF :shock:

sweet possums shit on a stick whats the world commin too??!!

unless its an Anti Dirty old man checking you out tactic??? :-s :-s :-s

:ditto: when you spend all that time on the pull-ups to craft a well muscled back, and you want to flaunt it in a racer-back, you should be allowed, sez I.

[steak]

she scares the old fellas off when she pops her guns in the mirror or grunts her way through a set of deads

These young dudes the other day were eyebalin 'er as she loaded an oly bar for deads...could here them "she's dreaming hahaha, she cant lift that hahaha"

8 grunts later and 560kgs had been moved...they left...quietly

[bar-belle]

no open back singlets. WTF :shock:

sweet possums shit on a stick whats the world commin too??!!

:pfft:

:ditto: when you spend all that time on the pull-ups to craft a well muscled back, and you want to flaunt it in a racer-back, you should be allowed, sez I.

True that :nod:

she scares the old fellas off when she pops her guns in the mirror or grunts her way through a set of deads

:oops:

[bar-belle]

Saturday was rest day and had a wicked cheat meal of bbq food (not sausages :puke: ) plus salad but the piece de resistance was pavlova with cream and strawberries 2 small pieces and then choc cake a coffee. OMG was it good =P~ =P~

Moving right along

Sunday 8th Nov

warm up bike/stretches

Front squat:

Never done this one before and it took a few goes with the empty bar to get the feel of it. And I was finding that me heels wanted to come up the deeper I got so had to do it with feet out a bit more. But I spose it's just getting my bod used to another plane of movement.

So managed to get..with good depth with TP breathing down my neck

6 x 5kg

8 x 10

11 x 10

Leg press:

14 x 60kg

20 x 60

17 x 67.5

Standing calf raises:

8 x 50kg

9 x 50

10 x 52.5 PB

Seated calf raises:leg press machine

20 x 60kg

20 x 67.5

doin in Steak styles... ..oh lordy was I sore..lots of stretches to cool down.

Food:

M1. oatmeal, blueberries, wheatgerm, s/trim milk, toast with vegemite

M2. protein bar(horleys...first coupla bites quite nice but not the best aye the further down the bar ya get), 2 meat patties (homemade) and salad

M3. steak, cornthins, pb and small potato

protein shake post workout

M4. tuna, potatoes x 1

M5. chicken, rice

Monday 9th Nov Week 2

warm up rower/stretches

Incline BB press: (another new exercise for me)3D smith machine

practiced few times with empty bar.

7 x 10kg

6 x 20

7 x 20

7 x 17.5

Pec Dec:

8 x 20kg

8 x 20kg

8 x 25

Alternating DB curls:

3 sets of 8 x 8kg DB

1 set 6 x 9kg

Hammer curl: new exercise

2 sets of 6 x 10kg

Hanging leg raises:

2 x 15

2 x 10

Eats so far:

M1. 1 1/2 c oatmeal, LSA, lite nat yog, s/trim milk, pp with water

M2. chicken breast with rice, salad

post workout shake

M3. chicken breast, mountain bread, almonds

Rest day tomorrow and then deadlifts etc on Wednesday \:D/

[Big john]

M3. chicken breast, mountain bread, almonds

mountain bread? sounds like a bunch of burly lumberjacks created the bread :pfft: :pfft: is that just a super doopa whole grain/low sodium bread? never hered it myself

[teamfatboy]

Seated calf raises:leg press machine

20 x 60kg

20 x 67.5

doin in Steak styles... ..oh lordy was I sore..lots of stretches to cool down.

What, with your TP sitting on your knees ? :think: No wonder you were sore :grin:

[bar-belle]

M3. chicken breast, mountain bread, almonds

mountain bread? sounds like a bunch of burly lumberjacks created the bread :pfft: :pfft: is that just a super doopa whole grain/low sodium bread? never hered it myself

Mmmm burly lumberjacks :pfft:

you haven't heard of mountain bread where have you been :shock: it's basically a very large thin wrap...comes in barley, wheat, corn and other flavours and is only 72cals per piece/13.4g of carbs of which 0.2g is sugar. Nom nom nom.

What, with your TP sitting on your knees ? :think: No wonder you were sore :grin:

:pfft: :pfft: yeah and don't forget the 9 x 20kg plates to go with that...of course you know I meant "steak styles" of flaming your calf muscles till ya can hardly walk out of the gym in an upright position :flames:

[teamfatboy]

What, with your TP sitting on your knees ? :think: No wonder you were sore :grin:

:pfft: :pfft: yeah and don't forget the 9 x 20kg plates to go with that...of course you know I meant "steak styles" of flaming your calf muscles till ya can hardly walk out of the gym in an upright position :flames:

Yep - training calves 'til they spontaneously combust! Way to go - no matter how you do it, that's one serious work-out :clap: :notworthy:

[Big john]

Mmmm burly lumberjacks :pfft:

you haven't heard of mountain bread where have you been :shock: it's basically a very large thin wrap...comes in barley, wheat, corn and other flavours and is only 72cals per piece/13.4g of carbs of which 0.2g is sugar. Nom nom nom.

I had this Grandure vision that the slices were the size of Rimu slabs of tree trunk...dissapointing :doh: on the other hand the stats are pretty darn good tbh **ponders** mountain bread for his high carb day