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Defection from the Mother Land

bar-belle

By bar-belle
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bar-belle Veteran member

bar-belle

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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:

Hey Peachy..thanks for the compliments :oops:

Steak mentioned he bumped into you at the gym...

I didn't know it was you or I would have come and said Hi :) . Everyone there seemed pretty friendly.... your gym is kool and even has a real leg press :lol: ...and a protein bar \:D/

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bar-belle Veteran member

bar-belle

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Ok so a new year and have a few sessions under my belt so far...

started off with a PB for deadlift on my first workout of the year just a baby step towards the 100kg goal...so that's all good.

Sunday Jan 3rd:

The usual warm ups and stretches...showing extra attention to the warm up as I have tendonitis in my R arm :? and am using a support at the mo...I think I have to remember I'm 21 now not 20 :pfft:

Close grip pulldowns:

2 sets of 6 @150lb

1 set of 7 @ 150lb

Deadlifts:

warm up 3 x 30kg, 3 x 50kg

3 x 80

1 x 82.5 PB

6 x 60

I think I scared some of the young guys off... I was grunting a bit getting it off the deck :lol: ...oh well

Good Mornings:

3 sets of 15 @ 20kg

Cable kickbacks:

3 sets of 8 @ 40lb

Seated Rows:

2 sets of 8 @ 25kg

2 sets of 8 @ 30kg

cool down/stretch

Monday 4th Jan:

warm up/stretches

Stiff legged deads:

warm up sets

3 sets of 13 @ 30kg

Lying leg curls:

7 x 25kg

6 x 25

6 x 30

8 x 25

Standing leg curls:

6 x 20kg

7 x 20

8 x 20

Seated calf raises:

20 x 45kg

20 x 50

23 x 55

21 x 60

Toe press:

10 x 165kg

11 x 165

Abs:

Hanging Leg Raises: 3 sets of 10

Plank: 1 x 75sec, 1 x 90 sec, 1 x 75 sec

cool down/stretch

Tuesday 5th Jan

warm up/stretches

Standing military press:

warm up sets

7 x 17.5kg

7 x 17.5

5 x 20kg PB

Seated Lat Raises:

2 sets of 6 x 4kg DB

1 set of 8 x 4

Seated bent over rear delts:

warmed up with 3kg DB

2 sets of 8 x 4kg

1 set of 8 x 5kg

Close grip bench press:wasn't sure how this would go with tendonitis but it was pretty good.

20kg warm up with bar

6 x 25kg

6 x 30

6 x 32.5 PB

Medium grip press down:

8 x 60lb

8 x 60

8 x 70

5 x 80

Eats have been on track and I now have some Gaspari Myofusion (Delicious Vanilla) yaye ...after consuming the worst protein powder for 3 days... :pale: after I ran out over the holiday :doh:

Rest day tomorrow and back in the game on Thursday.

See ya :salute:

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bar-belle Veteran member

bar-belle

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Gaspari Myofusion

MMMM this stuff has some good flavours.

Yip I'm liking Vanilla at the mo

Nice start to the year Miss, two days training and three PBs... you'll hit that deadlift goal before you know it :clap:

Keep it up!

Thanks mate...I'm pretty positive about where it's all heading :)

Kool DL! Not so cool about the arm, look after it Miss :)

Yeah tendonitis is haunting me a wee bit. Have got a strap for it but may need an elbow sleeve? for better support?

Awesome PBs! :clap:

Tah CC each little bit adds up :nod:

awsome stuff BB....yr just as gritty as steak is imo :pfft: :pfft: KUTGW

:pfft: cheers Big John 8)

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bar-belle Veteran member

bar-belle

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After shamefully neglecting my journal for a couple of days thought I had better bring you all up to speed...not that it's totally riveting stuff or anything :pfft:

My goals for the year are to gain muscle and strength, really work on getting the arse of steel and to stay relatively injury free and of course finish PT training. Conversations of competing in something have been bandied about...but it would take a whole lot of confidence and balls to do that..so still contemplating :lol: ...any hoo this is what I have been up to.

Thurs 7th Jan

Squats:

a few warm up sets and leg extension sets

7 x 45kg

6 x 50

6 x 60

6 x 60

using red bands (size 2)

6 x 30kg

10 x 30

Toe press:

13 x 120kg

12 x 165

12 x 165

Ran out of time and steam really to do anything else but really enjoyed the squats and using the bands for the first time :)

Rest day Friday

Saturday 9th Jan

Steak and I did our BF measurements today and I must say I was pretty pleased with the results.

BF 15.53% (last BF was 15.87%)

Kg of BF 8.70 (last was 8.73)

LBW 47.30 (last was 46.27)

Chest/Biceps today

Flat bench press:

warm up bar, 7 x 30kg, 3 x 32.5

5 x 37.5kg

3 x 40

2 x 42.5

7 x 32.5

Incline Flyes DB:

warm up 6 and 8 kg DB

6 x 10kg

7 x 10

7 x 10

tried the 12.5DB but elbow was sore and just couldn't do it :evil:

Was going to do preacher curl but ended up doing alternating DB curl for damn elbow...

3 sets of 6 at 5kg :(

Reverse Bar-belle curl: with EZ bar

8 x 9.5kg

8 x 13

8 x 13

8 x 13

Food is still on track with the odd little treat thrown in which I can live with :lol:

:salute:

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Travel Express

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Travel Express wrote:

bar-belle wrote:Gaspari Myofusion

MMMM this stuff has some good flavours.

Yip I'm liking Vanilla at the mo

Ive got Strawberry Cream... its good, about to run out.. might move on to bigger and better thing like Quad can't remember the rest of what its called.

Sounds like ya got a Dickie elbow like me, so annoying, think i may of found a solution. basically make sure ya not putting pressure on ya joints.

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bar-belle Veteran member

bar-belle

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Sounds like ya got a Dickie elbow like me, so annoying, think i may of found a solution. basically make sure ya not putting pressure on ya joints.

Yeah mate this dickie elbow is pissing me off having to train around it at the mo :( and some exercises I just can't do!

weights climbing, as usual. safe to call you guys a 'power couple' now eh! :grin:

good stuff bbell, branching off into the bands/etc must be awesome!

Don't think we've earned that title....yet :pfft: yeah the bands are pretty cool and now have done a workout with deficit deads... :twisted:

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bar-belle Veteran member

bar-belle

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Sunday 10th Jan

Deadlifts:

warm up sets x 2

8 x 30kg

6 x 40

8 x 55

Deficit (50mm)

3 sets of 6 @ 50kg

Deficit (100mm) bit of a different view from up there :lol:

3 sets of 6 @ 50kg

Wide grip chins:spotted

1 x 12

1 x 7

1 x 10

Cable Rows:

8 x 90lb

10 x 90

12 x 90

15 x 90

Abs: Exercise ball crunches

3 sets of 15

Food all good

Tues 12th Jan

Stiff Legged Deads:

6 x 30kg

8 x 30

10 x 35

8 x 40

10 x 40

6 x 40

Lying leg curl:

8 x 25kg

8 x 25

6 x 25

4 x 30

4 x 30

Standing calf raise:

10 x 60kg

10 x 60

11 x 60

12 x 60

Toe press:

6 x 165kg

8 x 165

7 x 172.5

DB lunges:

3 sets of 7x 9kg DB

Food bad...birthday lunch and ate way too much sugary food. Tasted good at the time tho :?

Wed 13th

training today :clubbed: ...the tendonitis is getting to me. Wearing an elbow sleeve now will see how that goes but might need the cortisone jab down the track :shifty:

warm up and stretches ++

Standing military press:

6 x `15kg

5 x 17.5

3 sets of 5 @ 20kg

Side lat raises (seated):

3 sets of 10 x 4kg DB

Up right rows:

2 sets but couldn't continue...didn't attempt tricep dips or skull crushers

Bent over rear delts:

3 sets of 10 x 4kg DB

Medium grip pressdowns:

10 x 60lb

10 x 70

10 x 70

Off floor press: think that's what they're called...some new stuff Steak is trying out...quiet cool actually

3 set of 8 x 4kg DB

Front DB raises:

3 sets of 10 x 4kg

ABs: leg raises:

3 sets of 10

stretch and cool down

Food much better :)

Back to night school tomorrow... but not looking forward to Auckland traffic tho :doh:

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bar-belle Veteran member

bar-belle

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Ok SFS and Big John just for you...I haven't dropped off the planet but just full on with home/business at the mo.. so time to clear the tumbleweed out of my journal ...robyns back :pfft:

I'm not going to put up my training days since my last journal entry...have tweaked my training programme a wee bit. Have made it more structured (guess I'm just that kinda gurl) and a bit more strength orientated as I was blowin around in the breeze a wee bit with my training. All sorted now and after a coupla days off back into it tomorrow. :nod:

are you doing your course at AUT?

How far out of auck are you guys?

Not doing the AUT course Nessie but NZIHF/Open Polytech. AUT is a great course but the weekend option didn't work with the business and family. We are about an hour north of Auckland central.

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bar-belle Veteran member

bar-belle

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Poor neglected journal :(

Been a while since I posted but have been flat out with kids (getting ready for back to school..yaye...love them really :nod: ), our charter business and getting our new project Coast Barbell underway!! which is very exciting!

Training has been coming along slowly with good gains in my bench and deadlifts....squats need work..but that is another story.

Tonight I cracked the 100kg deadlift for one rep then went and did it again just to prove that I could :snap: Man it felt good.. the adrenaline was flowing..got a bit grunty and scared some young dudes out of my corner of the gym :pfft:

So this is what I did...

Deads:

warmup 6 x 30kg, 7 x 50, 1 x 70

1 x 90kg

1 x 100kg

1 x 100

3 sets of 6 x 50kg

Close grip pulldowns:

3 sets of 8 x 150lb steak reckons I cruised thru that and had a nana nap between sets :oops: he could be right :lol:

Cable rows

3 sets of 8 x 150lb

Food is all good eating pretty clean...weight is maintaining at 57kgs.

Over and out :salute:

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