Defection from the Mother Land

[startinfromscratch]

are you taking any creatine etc BB?

[bar-belle]

Great vid Miss I'm totally in awe of the 100kg dead! :clap:

Glad you liked the vid.. 105kg was pretty cool too. A suggestion of 110 was made :shock: ...work up to that one me thinks.

Good work getting to 100kg on deadlift i recently got there myself. Maybe it will be 105kg this week?

And excellent work with the business! Hope it comes together nicely.

Cheers TE it sure feels good when you get the hundi. Did a 105kg only for 1 rep tho. I'm sure your 105+ won't be far off :nod:

CBC is coming along nicely thanks, all gear in now and open for business.

are you taking any creatine etc BB?

Yeah taking BSN cell mass which seems to be pretty good and of course Myofusion. Of all the protein powders I've tried only this one agrees with me.

Latest sesh at CBC

Rotator tri set

x 3 at 5kg

Seated DB press:

3 sets 8 @ 8kg

Bent over rear delts:

3 sets of 8 @ 7kg

Front raise:

3 sets of 8 @ 5kg

Close grip bench

warm ups bar only (20kg)

7 x 20kg

5 x 25

5 x 27.5

5 x 27.5

7 x 20

Skullcrushers:

3 sets of 8 @ 13kg

Tricep rope pressdowns:

3 sets of 8 @ 15kg

Mmm food has been good generally apart from a cheat meal at a family function where I consumed a fair amount of trifle and homemade lemon cheesecake =P~ but back on the wagon today.

Squats tomorrow so I had better get some zzzzzz

:wave:

[Big john]

wtg on the deads BB...weights climbing up nicely and the volumes good too \:D/

KUTGW

[bar-belle]

wtg on the deads BB...weights climbing up nicely and the volumes good too \:D/

KUTGW

Thankyou sir :salute:

A couple of training days at CBC

Monday:

Front squats (haven't done these for ages :? )

7 x 20kg (bar only)

5 x 25

3 x 30

2 x 32.5

3 x 35

3 x 30

5 x 25

7 x 20

Hack squats

9 x 40kg

8 x 50

8 x 60

Lying leg curls

2 sets 8 x 35kg

1 set 8 x 40

SLDL

8 x 30kg

8 x 35

8 x 40

Ran out of time for abs :roll: had to get the kiddies

Tuesday:

Flat bench press

7 x 22.5

5 x 27.5

3 x 32.5

2 x 42.5

2 x 40

3 x 35

5 x 27.5

7 x 22.5

Incline DB Press

8 x 8kg

8 x 12.5

8 x 12.5

DB Flyes

2 sets 8 x 8kg

1 set 12 x 8

DB Curl

3 sets 8 x 8kg

Hammer Curl

3 sets 8 x 8kg

Food all good. Weight sitting between 57 to 58kg. Slight gain maybe its muscle :pray: Have just brought new Myofusion Choc Mint...bad move..not particularly nice and very gluggy no matter how much water you put in it and I have a whole 2kg to get through :shock:

:wave:

[Big john]

ill swap you my quad inner armr for ya myfusion : flavour fake cookies and cream? :grin:

Hack squats

CBC has a hacker?...meeeeeeeeeeeeeean!

good work all around the board again....top stuff :salute:

[teamfatboy]

105kg was pretty cool too. A suggestion of 110 was made :shock: ...work up to that one me thinks.

Weight sitting between 57 to 58kg.

[long pause while TFB does the maths....] WOW - you'll be at 2x bw before you know it... that's awesome work, take a bow. :clap: :notworthy:

[bar-belle]

ill swap you my quad inner armr for ya myfusion : flavour fake cookies and cream? :grin:

Thanks mate but I'll keep the icky myofusion...it's the only pp that doesn't make me sick :toilet: . I'll just convince Steak that he really likes Mint Choc and it'll be gone in no time. Cunning plan huh :pfft:

[long pause while TFB does the maths....] WOW - you'll be at 2x bw before you know it... that's awesome work, take a bow. :clap: :notworthy:

Cheers TFB I'm just gonna inch those weights up bit at a time and see where I end up :nod:

Had a rest day today but here's what I got up to yesterday...

Deadlift:

7 x 55kg

5 x 62.5

3 x 75

2 x 85

2 x 80

3 x 72.5

5 x 65

7 x 60

Deads volume today 2354.5kgs :pfft:

Good mornings:

8 x 22.5kg

10 x 25

10 x 25

Close grip pulldowns:

3 sets 8 x 55kg

Barbelle rows:

8 x 25kg

8 x 30

8 x 30

Plank:

3 x 60secs

Catch ya on the other side :salute:

[steak]

I'll just convince Steak that he really likes Mint Choc and it'll be gone in no time. Cunning plan huh

Ive been feeding it to the nieghbours kid anyway...see how lean and big shes got! :grin:

[bar-belle]

Busy week at CBC. Got a big kickass mirror installed today for those that like to view themselves. Steak wasn't keen on the mirror thing and I could see him eyeing it up when he had the hammer and drill out today... Steak + hammer+ large piece of glass = :shifty:

This is what I did with my training this week.

Monday:

Squats:

7 x 22.5kg

5 x 25

3 x 30

2 x 35

2 x 40

2 x 45

3 x 35

5 x 25

Hack squats:

2 x 8 x 50kg

1 x 8 x 52.5

Lying leg curls:

2 x 8 x 40kg

1 x 9 x 40

SLDL:

3 x 8 x 40kg

Tuesday:

Flat bench:

7 x 22.5kg

5 x 27.5

3 x 32.5

2 x 42.5

2 x 42.5

3 x 35

5 x 27.5

7 x 22.5

Incline Barbelle Press:

3 x 8 x 25kg

DB Flyes:

8 x 8kg DB

9 x 8

11 x 8

Barbelle curl - ezi bar

2 x 8 x 13kg

1 x 8 x 15.5kg

Concentration curl:

1 x 8 x 8kg DB

1 x 8 x 8

1 x 8 x 8

Wednesday - day off

Thursday:

Deadlift:

7 x 55kg

5 x 62.5

3 x 75

2 x 85

2 x 80

3 x 72.5

5 x 65

7 x 60

Good mornings:

2 x 8 x 25kg

1 x 8 x 27.5

Close grip pulldowns:

3 x 8 x 45kg

Barbelle Rows:

1 x 8 x 27.5kg

2 x 8 x 30

Abs: ball crunches 3 x 15

Still going to PT course... just getting into exercise prescription :roll: and already I can see there will be some heated debates in class :pfft: ...12 weeks to go till we get our little piece of paper yaye! Then no more battling Auckland traffic :evil:

Food pretty good apart from a few pieces of macademia choc today but hey I can live with that.

Inntil neste gang :wave:

[rose]

12 weeks will fly by. I'm surprised the mirror even made it on to the wall? :-s

[steak]

It went up under duress

"oh cool youve got a new mirror"

"Yeah i put it up this end of the gym so you wont bother us in the squat rack and when we're pulling deads"

12 weeks for a worthless bit of paper that we'll use to pretty much ignore all we've been taught still we get to play in the big town with the townsfolk for the evening...and they have biscuits in the staff room :snap:

[teamfatboy]

It went up under duress

"oh cool youve got a new mirror"

"Yeah i put it up this end of the gym so you wont bother us in the squat rack and when we're pulling deads"

But if the mirror's not by the squat rack, how will I be able to admire my form when I'm curling ? :-s :pfft:

[bar-belle]

Monday:

Tried a new preworkout drink NaNo Vapor...wow does that stuff give you a kick in the pants...took only half a scoop...it makes you feel really hot and I got quite chatty and felt a bit out of it to be honest :pfft: Not sure if I like it :shock:

SQUATS

7 x 22.5kg

5 x 25

3 x 30

2 x 40

2 x 45

2 x 47.5

3 x 35

5 x 30

HACK SQUAT

3 x 8 @ 40kg

LYING LEG CURLS

1 x 8 x 40kg

2 x 8 x 45

CALF RAISES

2 x 12 x 40kg

1 x 13 x 40

SLDL

1 x 8 x 40kg

2 x 8 x 45

Wednesday

FLAT BENCH

7 x 27.5kg

5 x 30

3 x 35

2 x 42.5

2 x 42.5

3 x 37.5

5 x 35

7 x 32.5 (a gain overall since last week )

INCLINE DB PRESS

8 x 8kg

8 x 10kg

8 x 12.5kg

DB PULLOVERS

8 x 5kg :oops:

2 x 8 x 7.5kg (not the most comfortable of exercises :? )

SEATED DB CURL

3 x 8 x 8kg

EZIBAR CURL

3 x 8 x 13kg

Have had to back off on some weights and exercises as I my tendonitis is flared up at moment in both elbows...any tricep/bicep work gives them grief. I have taken more Voltaren in the last few months than in my whole life :pfft: Trying the oil/butter knife trick..hope it works :pray:

Thursday

Had the gym to myself for a while this morning so thought I would see if I could pull a 110kg deadlift without any spectators.

So did warm up

6 x 40kg

4 x 60

1 x 100

1 x 110... man was so stoked and fairly adrenalised... Steak arrived back and says oh yeah do it when no ones around huh! So just to prove that I could I did another 1 x 110kg (pic on Coast Barbell info in general chit chat). Yeah the girls are bringin it :nod: Plus I have a 15year old hot on my heels for deadlifts :shock:

to finish deads for the day did 3 x 8 x 60kg deficit on 2inch block.

GOOD MORNINGS

1 x 8 x 25kg

1 x 8 x 30

1 x 8 x 35

CHINS

1 x 8

1 x 11

1 x 12 each set spotted

BARBELLE ROWS

8 x 30kg

10 x 30

10 x 30

ABS

Plank 4 x 60secs

So all in all I call that a good sesh.

Not over for the week yet tho...delts and triceps tomorrow if the arms can handle it.

:salute:

[teamfatboy]

Wednesday

FLAT BENCH

7 x 32.5 (a gain overall since last week )

Thursday

Had the gym to myself for a while this morning so thought I would see if I could pull a 110kg deadlift without any spectators.

So did warm up

6 x 40kg

4 x 60

1 x 100

1 x 110... man was so stoked and fairly adrenalised... Steak arrived back and says oh yeah do it when no ones around huh! So just to prove that I could I did another 1 x 110kg (pic on Coast Barbell info in general chit chat). Yeah the girls are bringin it :nod: Plus I have a 15year old hot on my heels for deadlifts :shock:

So all in all I call that a good sesh.

Not over for the week yet tho...delts and triceps tomorrow if the arms can handle it.

:salute:

A good sesh ? I'd call it an awesome sesh! PB on bench, 110kg deadlift not once but twice..... well done!

[bigdogbob]

110kgs wooohooooooooo \:D/

and you were once worried about ever cracking the hundy 8)

[Big john]

one word....MONSTER :grin: onya :clap: \:D/

[startinfromscratch]

deadlifts is creeping up, like a peeping tom

real talk!

[Chillicat]

Your deadlifts are awesome :nod:

I tried them for the first time the other day with Rose. I've only done stiff legged ones before, not proper deadlifts, and Rose had loaded up the bar with these big looking weights - not sure what they were, about 20kgs each? So about 60kg. Couldn't even lift it millimetre off the floor :oops:

[Sakura]

deadlift

1 x 110... man was so stoked and fairly adrenalised... Steak arrived back and says oh yeah do it when no ones around huh! So just to prove that I could I did another 1 x 110kg

8) :clap:

Trying the oil/butter knife trick..hope it works :pray:

:shifty: I bunked school that day, what is this?

[rose]

Nice pic of you Miss! NaNo sounds trippy :shock: You must be happy with your progess? Shame about the tendonitis though, hope that improves for you :salute:

[bar-belle]

A good sesh ? I'd call it an awesome sesh! PB on bench, 110kg deadlift not once but twice..... well done!

Cheers TFB it was awesome getting the 110..I think I do need to work on technique a bit more with my hip drive.

110kgs wooohooooooooo \:D/

and you were once worried about ever cracking the hundy 8)

Tah Nessie yeah I didnt think I'd ever get the hundy. But some girls lift way more than that aye. I saw a you tube of a lady deadlifting 160kg...utmost respect for that. :nod:

one word....MONSTER :grin: onya :clap: \:D/

Cheers Bro :pfft: be seeing you good friday

deadlifts is creeping up, like a peeping tom

real talk!

:pfft: I like that

Your deadlifts are awesome :nod:

I tried them for the first time the other day with Rose. I've only done stiff legged ones before, not proper deadlifts, and Rose had loaded up the bar with these big looking weights - not sure what they were, about 20kgs each? So about 60kg. Couldn't even lift it millimetre off the floor :oops:

Thanks Chillicat

You'll get there especially if you are training with Rose!! And hey we all have to start somewhere and when I first started 20kg deadlift was all I could manage :?

deadlift

1 x 110... man was so stoked and fairly adrenalised... Steak arrived back and says oh yeah do it when no ones around huh! So just to prove that I could I did another 1 x 110kg

8) :clap:

:grin:

Trying the oil/butter knife trick..hope it works :pray:

:shifty: I bunked school that day, what is this?

This is a remedy from PMan that Steak picked up. Use the blunt edge of a butter knife with oil rubbed on the affected area and go over the area a couple of times with the knife 2 x a day. I think it breaks down scar tissue. Will let you know how it goes

Not training today...bit sore all over actually...so rest day and back into it tomorrow :wink:

[Sportsgirl]

Hi Rachel

Nice meeting you on Friday. PM me your email address and I will send you a file that will help you train for the strongman event in the gym.

[bar-belle]

Hi Rachel

Nice meeting you on Friday. PM me your email address and I will send you a file that will help you train for the strongman event in the gym.

Pm sent cheers Sportsgirl

[bar-belle]

Just getting back into training after nearly a week off...we have a new addition in the family...so have been enjoying baby stuff and spending time with my oldest daughter but now time to get serious again.

Doing GPP type training this week for some conditioning :? did my second sesh for the week and feel good but tired.

[bar-belle]

Have just completed my first week of Sheiko - 4 week programme 29 or as Boris put's it "for the arresters in the preparatory period" :? gotta love them ruskies

This is the hardest training programme that I have undertaken thus far. On paper you go oh yeah beginners looks ok... but man when you get underway it comes up and bites ya

So here is a round up of my week with Sheiko:

Day 1 monday:

Bench press:

1 x 5 (reps) x 24kg

2 x 4 x 29

2 x 3 x 33

5 x 3 x 36

Squat:

1 x 5 x 30

2x 5 x 36

5 x 5 x42

Bench press:

1 x 5 x 24

1 x 5 x29

4 x4 x 33

DB flyes :

5 x 10 x 5kg

Good mornings (standing):

5 x 5 x 25kg

Day 2 Wednesday:

Deadlift to knees

1 x 3 x 55

2 x 3 x 67.5

2 x 3 x 77.5

4 x 3 x 82.5

Incline bench press:

4 x 6 x 25kg

Dips:

5 x 5 x bodyweight

Deadlift from knees:

1 x 4 x 60

1 x 4 x 72.5

2 x 4 x 85

4 x 3 x 95

Lunges:

5 x 5 x 25kg

Abs:

Ball crunches

3 x 10

Day 3 Friday:

Bench press:

1 x 5 x 25kg

1 x 5 x 30

1 x 4 x 32.5

2 x 3 x 37.5

2 x 2 x 40

2 x 3 x 35

1 x 4 x 32.5

1 x 6 x 30

1 x 8 x 25

DB Flyes

5 x 10 x 5kg

Squat:

1 x 5 x 30kg

2 x 4 x 35

2 x 3 x 42.5

5 x 3 x 45

Seated Good Mornings:

5 x 5 x 20kg

Yaye I completed week 1 and am still alive

Rest day tomorrow...the others at CBC are testing but I will save mine for the end of Sheiko...so I get to video the proceedings and cook the steaks :pfft:

But for now this miss is going