Defection from the Mother Land

[bar-belle]

workouts so far this week

Tuesday 1st Dec...the only way to start the last month of the year...le squats after warm up bike/stretches

warm up sets x 3

7 x 45kg

6 x 45

8 x 45 managing to get nice and deep...got a bit grunty too :oops: good thing not too many peeps around :pfft:

DB lunges:

3 sets of 7 @10kg

Standing calf raise:

2 sets of 12 @ 50kg

2 sets of 10 @ 52.5

Toe press:

3 sets of 8 @ 150kg

Wed 2nd Dec

warm up rower/stretches

Incline DB press:

warm up sets

6 x 12.5kg

7 x 12.5

6 x 12.5 with the last one crumbling like a pack of cards :oops:

Incline DB flys:

10 x 9kg

10 x 9

12 x 9

Preacher curl:

9 x 7.5kg

8 x 7.5

7 x 7.5

8 x 7.5

Reverse Bar-belle curl: ez bar weight included

3 sets of 6 @ 15.5

Exercise ball crunches:

3 sets of 15

Went to night school last night...all the pc stuff over now yaye...we get onto A & P which will be very 8) Have 11 assessments to hand in next week but me being the girly swat that I am.. have already done them \:D/ somebody else I know hasn't tho :pfft:

[rose]

No competing for moi I'm just going for the fun factor and hoping for a windy day with all those burly men in skirts

Heh! Get a good spot on the grass Miss, and take one of those leaf blower thingies 8) Good to see you're back into the weights Miss Swat :grin:

[Dr Squat]

How are you guys finding the course?

[bar-belle]

No competing for moi I'm just going for the fun factor and hoping for a windy day with all those burly men in skirts

Heh! Get a good spot on the grass Miss, and take one of those leaf blower thingies 8) Good to see you're back into the weights Miss Swat :grin:

:pfft: :pfft: being NZ on a public holiday it is bound to blow.

Yip back into it...and had a good work out today..finished as was like mmm what else can I do here..so did some good mornings and DB shrugs.

How are you guys finding the course?

Hey Dr Squat...yeah the course is really good and have learned heaps about the industry that I didn't know..good and bad. The course is geared for those wanting to work for a gym as a PT. I don't want to do that.. I want to own the gym Anyway getting into the nitty gritty of it next week which is always good and we have a personal skills coach that we can have 20 hours one on one with

Friday 4th Dec

Close grip pulldowns:

2 warm up sets

8 x 150lb

8 x 150

10 x 150

Bar-belle rows:

4 sets of 10 @ 30kg

Back extension:

1 set 10reps

1 set 10reps with 10kg plate

Good mornings:

10 x 15kg

11 x 15

11 x 15

Db shrugs:

3 sets of 10 @ 9kg

Decline crunches:

3 sets of 15

CU :salute:

[Dr Squat]

How are you guys finding the course?

Hey Dr Squat...yeah the course is really good and have learned heaps about the industry that I didn't know..good and bad. The course is geared for those wanting to work for a gym as a PT. I don't want to do that.. I want to own the gym Anyway getting into the nitty gritty of it next week which is always good and we have a personal skills coach that we can have 20 hours one on one with

That is very good news for the industry. :nod:

[rose]

so did some good mornings and DB shrugs

Good stuff Miss, or in other words :salute: :salute: :salute:

[steak]

How are you guys finding the course?

Hey Dr Squat...yeah the course is really good and have learned heaps about the industry that I didn't know..good and bad. The course is geared for those wanting to work for a gym as a PT. I don't want to do that.. I want to own the gym Anyway getting into the nitty gritty of it next week which is always good and we have a personal skills coach that we can have 20 hours one on one with

That is very good news for the industry. :nod:

Costing me a fortune Doc!

[bar-belle]

That is very good news for the industry. :nod:

Oh thanks Dr Squat

Good stuff Miss, or in other words :salute: :salute: :salute:

cheers Rose...didn't feel that strong today ..infact felt like I have lost something strength..did DB shoulder press today and where before I could do 10kg, 12.5 and 15kg sets I couldnt get out 2 reps of 12.5 and tricep dips weren't flash :doh:

Anyhoo onto my training today...I got steak trained... a bit like being freight trained :pfft:

Seated DB shoulder press:

6 x 10kg

5 x 10

5 x 10

8 x 8

Overhead press with oly bar (10kg)

3 sets of 7

Upright rows:

10 x 12.5kg

10 x 15

8 x 15

Side lat raises:

10 x 3kg

12 x 3

Tricep dips:

3 x bw...3 spotted

3 x bw...3 spotted

7 x bw

Skull crushers:

10 x 12kg

10 x 15

10 x 18

Fairly %$#@&* after that little sesh.

Food so far today:

M1. oatmeal, 1 pear, 1/2 c yog, s/trim milk, LSA, wheatgerm, wholemeal bread with honey

M2. 1/2 tin salmon, salad, wholemeal tortilla, tinned rice

M3. 1/2 tin salmon, wholemeal tortilla, almonds, brazil nuts and seeds

M4....? probably steak and veges

M5...? chicken,salad and something yummy :shifty:

σας βλέπω από την άλλη πλευρά :salute:

[rose]

It'll come back Miss! Initially it's sad but you keep SFW so it comes back and all of a sudden you're stronger than before and life's little test has been aced 8) Amen :pray:

[Big john]

nice eats Miss BB, M1 esp had me drooling :pfft:

[bar-belle]

nice eats Miss BB, M1 esp had me drooling :pfft:

Yip must admit breakie is a goodie, I go to bed sometimes thinking about breakfast

Hey am working Chrissy eve so will pm you bout calipers

Well it's kinda early and I'm not a morning gurl but couldn't sleep so thought I may as well take a quiet moment to share my gym activities of the last day or so.

Tuesday 8th dec

warm up bike/squat stretches

Front squat: (haven't done these for ages)

6 x 25kg

6 x 27.5

7 x 30

Leg press:

20 x 67.5kg

20 x 75

20 x 75

Standing calf raises:

3 sets of 15 @ 55kg

Toe press:

2 sets of 75kg x 20

Fairly happy with that little lot

Food:

M1. oatmeal, lf yog, LSA, wholemeal bread, honey

M2. choc bikkie :oops: , tin salmon, salad, olives and avocado

M3. 2 small piecs of trm pork, 1 grilled capscicum, olives, tinned rice (small), 200ml milk

M4. steak, couscous, 1/2 c lf yog and a pear

M5. 2 whole eggs, 3 whites with almond butter

Good amount of cals in.

Wed 9th dec:

Warm up rower/stretches

Incline bar-belle press:

warm up sets

8 x 25kg

8 x 27.5

7 x 30

Just when I thought I was done Steak says :naughty: nother set out of you missy and chucks on another weight

5 x 35 PB

Pec dec machine:

7 x 30kg

2 sets of 8 @ 30kg PB

Alternating DB curl:

8 x 10kg

3 sets of 7 @ 10kg

Hammer time...

2 sets of 10 @ 9kg

Abs: Hanging leg raises

3 sets of 10

Food:

M1. oatmeal, fruit salad, yog, LSA,st milk, wholemeal bread, honey

M2. 1/2 tin salmon, salad, wholemeal tortilla

protein bar while out and about

M3. steak, rice, nuts and seeds

M4. homemade pita pizzas, strawberries

M5. 1/2 tin salmon, salad, 1/2 c fruit salad

Hmm think I feel some oatmeal comin on. Ova and out :wave:

[teamfatboy]

Well done Bar-belle, nice to see the PBs - betcha had your doubts, but you cracked it!

[rose]

Miss Belle is back on the wagon 8)

[steak]

[startinfromscratch]

^

good volume missy! youll be rolling in the LEANMASS!!

[steak]

or the hay

[bar-belle]

Thanks ya'all for the encouragement 8)

Had a couple of days off due to the many hats I wear...but yip I'm back in the saddle so to speak.

Tonights programme is brought to you by the letters D, L and the numbers 75

As an entree..

Wide grip chins:

8 x spotted

1 unassisted then 11 spotted

1 unassisted then 12 spotted

12 spotted

Main course...

Deadlifts:

7 x 50kg

5 x 60

3 x 70

3 x 75 PB \:D/ I must admit setting up the lift, took me a bit to get my head around it and I had to walk away...have a chat with myself and then get into it. Oh and cheers Steak for the pep talk and checkin my form :wink:

Dessert...

Good mornings:

2 sets of 20 @ 15kg

After dinner minties.....

Plank

1 x 60secs

1 x 75secs

1 x 90secs

I think I'm full

Food:

M1. oatmeal, LSA, wheatgerm, LF yog, s/trim milk, wholegrain bread with honey =P~

M2. chicken breast, almond butter, snak log :-$

M3. 1 whole egg, 5 whites, banana smoothie (1/2 banana, 200ml milk)

M4. mince patties, 1/2 c LF yog

M5. Angus beef steak, wholegrain bread

Bit light on veges must remedy that tomorrow :nod:

Over and out :salute:

[steak]

You be pulling 100 within 12 weeks I reckon 8)

[rose]

Awesome mains, well done Miss! 8)

[Travel Express]

been a while since i read this journal BB, everything is looking really good, Nice deads!!!

[Gym rat]

or in the grass

[bar-belle]

You be pulling 100 within 12 weeks I reckon 8)

:?

Awesome mains, well done Miss! 8)

Tah rose thought it was about time I had a big main :pfft:

been a while since i read this journal BB, everything is looking really good, Nice deads!!!

Cheers TE...getting there

or in the grass

:roll:

[bar-belle]

Been a while since I put up my journal so here are the last few days efforts.

Sunday 13th

warm up bike/stretches

SLD:oly bar

warm ups

6 x 37.5kg

6 x 40

6 x 42.5

Lying leg curls:

6 x 20kg

9 x 20

11 x 20

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:

Seated calf raises:

20 x 40kg

20 x 45

20 x 50

Toe press:

7 x 172.5kg

8 x 172.5

Food:

M1. oatmeal, LF yog, LSA, Wheatgerm, 1/2 c fruit salad, s/trm milk, wholemeal bread with almond butter

M2. 1 whole egg, 5 whites, snak log

M3. lamb wrap with salad

M4. tin salmon,1/2 avocado, salad and 1/2 c fruit salad

M5. chicken breast, rice

Monday 14th dec

warm up rower/stretches

Standing military press: oly bar

6 x 15kg

6 x 15

7 x 17.5

Seated lat raises:

3 sets of 8 x 4kg DB

Seated bent over rear delts:

6 x 4kgDB

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

Close grip bench press:

warm up bar only

3 sets of 7 x 15kg

10 x 15kg

Med grip press down:

10 x 60lb

10 x 60

10 x 70

Food:

M1. oats, LSA, wheatgerm, LF yog, strim milk, wholemeal bread with pb

M2. half tin salmon, wholemeal tortila, salad, avocado

M3. protein bar, apple, steak, tortilla, salad

M4. 1/2 tin salmon, 2 small baked potatoes, salad

M5. protein shake with 200ml milk

Have had a break from protein powder for nearly two weeks and no digestive trouble at all...have changed brands..supposedly this new one is better as has digestive enzymes. So far so good.

Tuesday 15th dec

warm up bike/stretches as well as squat stretches

warm up on leg extension too

Squats:

6 x 25kg

6 x 30

6 x 35

6 x 40

4 x 45 pretty pleased with these

DB lunges:

2 sets 6 x 10kg DB

1 set 7 x 10kg

seated calf raises:

20 x 35kg

20 x 45

20 x 50

20 x 50

toe press:

10 x 142.5kg

10 x 150

11 x 157.5

Food:

M1. oats, LF yog, LSA, wheatgerm, s/trim milk, wholemeal bread with pb

M2. tin salmon, salad, avocado, wholemeal tortilla, nuts/seeds, 1 apple and 200ml soy milk

M3. corn thins with pb, 2 whole eggs, 2 whites, 100ml soy milk

post workout pp

M4. chicken breast, pasta, sultanas

I think this gurl has earned a day off...bods a little sore and have noticed when I do deads and SLD my coccyx aches for a few days. Is this a form issue or something else going on? Any thoughts?

See you :wave:

[steak]

my coccyx

You've got a what

Good depth on the squats last night :clap:

[teamfatboy]

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