Defection from the Mother Land

[bar-belle]

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:

thank yee sir :salute:

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

:nod:

[bar-belle]

Tuesday became an unplanned day off after a visit from DOMS and just generally bleh. The only highlight in the food department is that SLUDGE became my friend

Wednesday:11/11 Into week 2 of my pirate progamme..

weight now 56kg gain 1kg but that's kool think I've put on some muscle now I'm eating more cals.

Pre workout coffee

warm up rower/stretches

Wide grip chins:

1 unassisted and 9 spotted

then 3 sets of 1 unassisted and 10 spotted

Can't seem to get past the 1 unassisted but it's WIP so will keep at it.

Deadlifts: This is my all time favourite exercise :nod:

New pb today...last time I did deads I got 4 x 70kg

6 x 50kg

5 x 60

5 x 72.5 \:D/

Good Mornings: I like these too :wink:

bar x 10

10 x 12.5kg

10 x 12.5

10 x 15

Plank:

3 x 60 secs

Hanging Leg Raises:

3 x 10 with 4kg ankle weights

Short but intense workout. All good

Food so far today:

M1. 1 1/2 c oatmeal, s/trim milk, LSA, lite yog, wholemeal bread with pb

M2. tin salmon with 3/4c rice, pineapple pieces, almonds, pumpkin and sunflower seeds

Post workout shake

M3. tuna, pita, cottage cheese

M4. will be whole egg/and whites, lite yog

M5. will be sludge

Night shift tonight will be another two meals to get me through the wee small hours.

See ya on the other side :wave:

[rose]

Nice going on the deadlifts and GM's Miss 8)

[Chillicat]

Deadlifts: This is my all time favourite exercise :nod:

New pb today...last time I did deads I got 4 x 70kg

6 x 50kg

5 x 60

5 x 72.5 \:D/

:shock: Wow, I'm not surprised you love them, with those big weights! I can barely manage half that, and I'm impressed with myself :oops:

[Big john]

5 x 72.5 \:D/

:notworthy: :notworthy: :notworthy:

[teamfatboy]

weight now 56kg

Deadlifts: This is my all time favourite exercise :nod:

New pb today.

5 x 72.5 \:D/

Lemme see..[TFB does the maths] - that's like 130% of BW....

:notworthy: :notworthy:

[Roidzilla]

yp mean deads chick! put most lesmillsian chicks to shame! most, no offence to others :grin:

[bar-belle]

Nice going on the deadlifts and GM's Miss 8)

Thanks Rose Aiming for some buns of steel :pfft: among other things.

Deadlifts: This is my all time favourite exercise :nod:

New pb today...last time I did deads I got 4 x 70kg

6 x 50kg

5 x 60

5 x 72.5 \:D/

:shock: Wow, I'm not surprised you love them, with those big weights! I can barely manage half that, and I'm impressed with myself :oops:

Weight training is funny really... in that I can lift 72.5kg but struggle to get past 30kg on lying leg curls. Spose we all have areas of strengths and maybe depends on our body type? :shrug: and a bit of a head space thing too :think: Keep at it CC and as long as you enjoy doing it that's what counts IMO.

5 x 72.5 \:D/

:notworthy: :notworthy: :notworthy:

Thanks mate ...pm me if you want the links to the caliper calcs.

yp mean deads chick! put most lesmillsian chicks to shame! most, no offence to others :grin:

cheers Roidzilla 8) .

[bar-belle]

Thursday 12th

Post night shift..slept till 11am then up to eat and train..

preworkout coffee

warmup bike/stretches

Stiff Legged Deadlift:incl oly bar

2 sets of 8 at 30kg

2 sets of 6 at 50kg

1 set of 7 at 50

Lying Leg Curl:

warmup 12 x 15kg

3 sets 6 x 30kg

Seated Calf Raises: Steak Styles

25 x 40kg

22 x 60kg

26 x 60

22 x 80 (4 plates...thought he was gonna jump on next :doh: )

Toe Press:

10 x 142.5kg

9 x 150

8 x 150

7 x 150

Race home eat, prepare meals for children and then off to PT class..

oh and how's this for annoying :evil: called into Bivouac NM to get my chalk and bag cos it's there late night and get to the door at 5.34pm to find they are closed. Arrggh.

Food for the day:

M1. 1 1/2 c oatmeal, lite yog, LSA, s/trim milk, mountain bread with pb

M2. tuna, 3/4 c brown rice, cottage cheese

Post workout ps

M3. chicken breast, pita, olives, cottage cheese.

M4. salmon, salad, apple

M5. Sludge =P~

Feeling a bit shyte now like I've a head cold coming 2000mg Vit C and time to hit the pit.

:salute:

[runveerun]

wow you are inspiring miss! well done on le deads! :salute:

[Chillicat]

Weight training is funny really... in that I can lift 72.5kg but struggle to get past 30kg on lying leg curls. Spose we all have areas of strengths and maybe depends on our body type? :shrug: and a bit of a head space thing too :think: Keep at it CC and as long as you enjoy doing it that's what counts IMO.

Yes, that's very true. I used to get so annoyed at pump classes when I'd be squatting the heaviest girl weight in the class but could barely use any handweights for shoulder tracks

That's why I look more at girl journals than boy journals too - it's interesting to see the differences in strength in body parts using my own current weights as a baseline. Boy journals - they all just lift HEAPS for everything!!

[autechre]

Stiff Legged Deadlift:incl oly bar

Seated Calf Raises:

Awesome work on these! :clap:

Hope you kick that cold to the curb real quick

[steak]

Tell us about your DOMs today deadlift daisy :grin:

[steak]

.....cos I know you've got DOMs.... cos your eating a large cut of red meat and its only morning smoko :grin:

[rose]

Meat cures =P~ 8) Busy lady. Bum about the chalk place, filthy liars. How's the head today Miss?

[Dr Squat]

Weight training is funny really... in that I can lift 72.5kg but struggle to get past 30kg on lying leg curls. Spose we all have areas of strengths and maybe depends on our body type? :shrug: and a bit of a head space thing too :think: Keep at it CC and as long as you enjoy doing it that's what counts IMO.

Yes, that's very true. I used to get so annoyed at pump classes when I'd be squatting the heaviest girl weight in the class but could barely use any handweights for shoulder tracks

That's why I look more at girl journals than boy journals too - it's interesting to see the differences in strength in body parts using my own current weights as a baseline. Boy journals - they all just lift HEAPS for everything!!

Great journal BB. Great to see you are enjoing deadlifting and good mornings. Good old basic movements that seem to be making a bit of a comeback for the hardcore.

I enjoy scanning the boy and girl journals to see what's up. My look is a bit if a boy look and possibly lacks detail. Nevertheless, I enjoy.

In terms of being weak in certain movements, I can certainly relate to that. There are guys who can kill me on the leg curl but I can easily get them on the squat and deadlift. What it does tell me is that I have weak points that can be improved. I agree it should be all about enjoyment. A personal battle to keep getting better a little bit at a time. This is a far better gauge than measuring yourself against someone else.

Keep up the good work. :nod:

[teamfatboy]

Great journal BB. Great to see you are enjoing deadlifting and good mornings. Good old basic movements that seem to be making a bit of a comeback for the hardcore.

In terms of being weak in certain movements, I can certainly relate to that. There are guys who can kill me on the leg curl but I can easily get them on the squat and deadlift. What it does tell me is that I have weak points that can be improved. I agree it should be all about enjoyment. A personal battle to keep getting better a little bit at a time. This is a far better gauge than measuring yourself against someone else.

Keep up the good work. :nod:

Nice words, Dr - I'm with you, it's about enjoyment, and about measuring your own improvements Anyone who turns up and goes as hard-out as Bar-Belle does deserves kudos :clap:

[bar-belle]

Great journal BB. Great to see you are enjoing deadlifting and good mornings. Good old basic movements that seem to be making a bit of a comeback for the hardcore.

I enjoy scanning the boy and girl journals to see what's up. My look is a bit if a boy look and possibly lacks detail. Nevertheless, I enjoy.

In terms of being weak in certain movements, I can certainly relate to that. There are guys who can kill me on the leg curl but I can easily get them on the squat and deadlift. What it does tell me is that I have weak points that can be improved. I agree it should be all about enjoyment. A personal battle to keep getting better a little bit at a time. This is a far better gauge than measuring yourself against someone else.

Keep up the good work. :nod:

Hey Dr Squat cheers for posting in my journal Yip the compound movements have been a great place to start especially when you are relatively new to the sport like moi.

Too true it has to be about personal goals and the battle within and not comparing to others cos there will always be someone bigger, stronger, prettier, slimmer, etc etc and one would never be happy. If that makes sense :? I will KUTGW :salute: ...

Nice words, Dr - I'm with you, it's about enjoyment, and about measuring your own improvements Anyone who turns up and goes as hard-out as Bar-Belle does deserves kudos :clap:

Thanks for the encouragement TFB 8)

[bar-belle]

Friday was rest day for miss BB to recover from previously mentioned DOMS.

Saturday 14/11

preworkout coffee

warm up rower/stretches

standing military press: incl oly bar (new exercise)

bar only to get form correct x 2 sets of 6

2 sets 6 x 12.5kg

6 x 15

6 x 17.5

side lateral raises: seated

2 sets 7 x 4kg DB

8 x 4kg

bent over rear delts: seated (new exercise)

6 x 3kg DB

8 x 3

7 x 3

small weights I could really feel the muscle working

close grip bench press: (new exercise)

warm up sets for form

8 x 5kg

6 x 7.5

8 x 10

2 sets of 7 x 15

med grip press downs:

6 x 80lb

2 sets of 8 x 60lb...dropped weight as I was tending to bring shoulders forward :?

Food for Saturday:

M1. 1 1/2 c oatmeal, strawberries, 1/2 banana, LSA, s/trim milk, wholemeal bread with vegemite

M2. pork medallion, 3/4 c rice, cottage cheese, 3 prunes

M3. tuna, 3/4c rice, fruit salad, apple

post workout shake

M4. 1 whole egg, 3 egg whites, lite tortilla

M5. chicken breast, pb, pp, 200ml s/trim milk, 1/4 c wheatgerm

Sunday 15/11

end of week 2 of pirate programme

preworkout extra shot coffee

warm up bike/stretches

squats:

several warm up sets with no weight and lite weight

6 x 20kg

8 x 30kg

7 x 35

8 x 35

8 x 35 the last two sets I managed to get below parallel and nearly :puke: :?

DB lunges:

steps 20 x 9kg, 14 x 10kg, 12 x 10kg

seated calf raises: steak styles

15 x 80kg

22 x 80

strip set with 5 plates down to 2 plates for 40 (shyte that's nasty)

toe press:

8 x 150kg

9 x 150

8 x 142.5

Was gonna do abs today but had nothing left...this gurl is spent :pfft:

Food so far:

M1. 1 1/2 c oatmeal, LSA, s/trim milk, 1 pear, sprinkling of wheatgerm, wholemeal bread with vegemite

M2. protein shake, 200ml s/trim milk, wheatgerm (not the best pick but had a 2 hr tutorial this morn and couldn't really stop to eat)

post workout shake

M3. steak, 3/4 c couscous, cottage cheese

M4. Sludge

M5 will be be chicken, salad, yoghurt

Adios amigos :wave:

[bar-belle]

Meat cures =P~ 8) Busy lady. Bum about the chalk place, filthy liars. How's the head today Miss?

yeah bought chalk in cute red bag yesterday and then straight to gym to try it out. It is good :nod: And no complaints from gym peeps...don't know what the fuss was about...no mess. didn't go to Bivouac but Outdoor Action Takapuna...they had blocks, bags of loose chalk and balls..oh the choices :pfft:

[bar-belle]

You know how some weeks just never pan out how you think they will...I'm havin one of those. Training has been disrupted by sick kids :pale: and now I got it too tho managed to train yesterday before the 24hr bug kicked in :puke:

So this is what I did

warm up rower and cross trainer/stretches

Incline DB press:

several warm up sets

9 x 10kg

6 x 12.5

6 x 12.5

4 x 15 spotted

Incline DB fly:

10 x 8kg

10 x 9

10 x 9

Preacher Curl:

3 sets of 7 x 7.5kg

8 x 7.5

Reverse BB Curl:EZ bar weight incl

6 x 13kg

7 x 15.5

Abs: 3 sets of 15 exercise ball crunches.

Hopefully back into in tomorrow but will see how I feel.

Food not even worth mentioning..200cals today :shock:

:salute:

[Sakura]

You know how some weeks just never pan out how you think they will...I'm havin one of those. Training has been disrupted by sick kids :pale: and now I got it too tho managed to train yesterday before the 24hr bug kicked in :puke:

Aw man, you're not having much luck with those bugs. Hope you and the kids feel better soon.

PS awesome workouts by the way. :grin:

[rose]

200cals today

OH DEAR GOODNESS GRACIOUS ME *faints* :shock: Get well soon chick, please! :pray:

[bar-belle]

Hey Rose and Sakura thanks for the well wishes...after feeln like I work in a chinese laundry this week I think we are all on the mend. Yaye. Might even go pump some iron today :shock:

[bar-belle]

Had some retail therapy today as prescribed by Dr Steak which resulted in a weight belt for moi, a new everlast tee (love that brand) and a pair of cool high top chuck taylors.

So I'm slowly gettn back into it...man feels like ages ago that I was last in Le House of Gains.

Somewhat short workout today but thats ok.

warmup rower/cross trainer/stretches

close grip pulldowns:

warm up sets

6 x 150lb

7 x 150

8 x 150 (that is the stack)

bar-belle rows:

warm up sets

7 x 30kg

8 x 35

8 x 35

8 x 37.5

back extension:

2 sets 10 x 10kg

decline crunches:

2 sets of 10

had to stop there as the littlest pirate feeling green again :?

food today 1660 cals and will aim for normal eatn tomorrow.

:salute: