Defection from the Mother Land

[bar-belle]

GPP ish stuff yesterday...dragged that damn sled up and down the drive for a while, hill programme on the bike for 15 mins, hit the tyre 80 times and finished off with lots of stab ball roll outs and cage obliques.

Tonight continued with conditioning week....bench, squat, DB flyes, good mornings all pretty light...finished with 150 red band pressdowns for rehab.

And then popped next door and watched 11 yo daughter break a board with her foot at Tai Kwan Do tonight. Only her 3rd lession so she was most pleased with her efforts

Seeya on the other side

[bar-belle]

So yesterday being Wednesday is Deadlift day in the world of Sheiko. Although still on CW it was a good sesh that left me fairly pasted.

So conventional deads:

1x5x60kg

2x4x72.5

2x3x82.5

Incline Bench:

4x6x30kg

Shoulder Press:

5x6x8kg

Triceps pressdowns:

3x8x25kg

Barbelle curls:

3x8x8kg

Suspended band deads:

3x140kg

3x160kg

1x182.5kg (couldn't quite lock it out)

1x180kg :shock:

Never done the SB deads before and I think I like them.

Eats have been a bit on the naughty side today :doh: our youngest girl turned 3 today.. so had to have some cake aye :shifty:

Looking forward to training tomorrow and will try out my squat shoes that arrived yesterday

:salute:

[Big john]

So yesterday being Wednesday is Deadlift day in the world of Sheiko. Although still on CW it was a good sesh that left me fairly pasted.

So conventional deads:

1x5x60kg

2x4x72.5

2x3x82.5

Incline Bench:

4x6x30kg

Shoulder Press:

5x6x8kg

Triceps pressdowns:

3x8x25kg

Barbelle curls:

3x8x8kg

Suspended band deads:

3x140kg

3x160kg

1x182.5kg (couldn't quite lock it out)

1x180kg :shock:

Never done the SB deads before and I think I like them.

Eats have been a bit on the naughty side today :doh: our youngest girl turned 3 today.. so had to have some cake aye :shifty:

Looking forward to training tomorrow and will try out my squat shoes that arrived yesterday

:salute:

WoooooooooooooooooooHoooooooooooooooooooo 180!!!! thats good money!!! awsome stuff auw!!! *highfive* :twisted: :twisted:

[bigdogbob]

I agree...180 that's HUGE...awesome stuff :grin:

Got any time free these holidays???

'm on conference first week but could come up in week 2?

[bar-belle]

thats good money!!!

You wouldn't be takin the piss now would you big fella

I agree...180 that's HUGE...awesome stuff :grin:

Got any time free these holidays???

'm on conference first week but could come up in week 2?

Cheers Nessie it did feel good to pick something that heavy up even if it was band assisted.

Feel free to come up in the hols I'm not always there though just pm when you have a day/time and I will make sure I'm there.

Well tonight at CBC I had a one on one with Steak....I always lift better when he is there...wonder why

So bench marathon it was...

Tonight I honed my setup, benched with a wide/max grip and got to test out my CEH (cos everything's hardcore) shoes. Verdict...I like.

Bench:

1x5x22.5kg

2x4x27.5

1x4x30

1x4x35

1x2x40

1x45

1x47.5 set up was tight with better arch

1x47.5

1x45

1x5x40

1x5x37.5

1x8x32.5

Close grip board pressing:

Reducing board thickness throughout the set every 4 reps.

Steaks tricep hell :twisted: and it is mean.

Various weights.

Tricep pressdown straight bar:

2x 15x 25kg

Red band pressdowns x 150

Awesome session and feeling so much better about my nemisis :nod:

But now this gurl is needing some shut eye.

See you on the other side

[morattigirl]

Nice benching chicky!! :nod: :clap:

[runveerun]

[quote="bar-belle"

Suspended band deads:

3x140kg

3x160kg

1x182.5kg (couldn't quite lock it out)

1x180kg :shock:

[bar-belle]

Nice benching chicky!! :nod: :clap:

Thanks MG work in progress. I'll be happy when I can bench wheel a side.

Well done Miss, what colour bands are you using here?

cheers Vee...using red mini and blue

Sunday:

50minute MRT prior to watching super heavy weight and slim dusty take on the driveway challenge

Monday:

max grip bench

1x5x25kg

2x4x30

3x3x35

low box squat:

1x5x35kg

2x4x42.5

3x3x50kg

Close grip board hell :twisted: ...various board heights in quick succession...will make these damn triceps strong one way or another

3 sets at 30kg

Wide Stance Squats:

1x3x35kg

1x3x42.5

1x3x50

Flat DB flyes: light

3x10

LPD:

3x8x45kg

Tuesday:

Day off have decided to keep my personal food journal again as it keeps me on the right track and no more wild bean cafe coffee and carrot/walnut muffins for this gurl. Gotta keep off the chubber a. to stay in my weight class and b. summers just around the corner yaye!

2 more conditioning sessions and then back into Sheiko 8 weeker.

Over and out :salute:

[bar-belle]

yesterdays efforts

Deficit deads:

1x5x60kg

2x4x70kg

2x3x75

1x3x80

Incline bench:

4x6x30kg

Shoulder Press:

5x6x8kg

Tricep pressdowns:

2x8x25kg

1x8x35

DB Lunges (light)

3x5

Cage obliques x 20

Stability ball roll outs x 30

Bit bored with conditioning now and amping to get back into Sheiko :nod:

[Chillicat]

have decided to keep my personal food journal again as it keeps me on the right track and no more wild bean cafe coffee and carrot/walnut muffins for this gurl. Gotta keep off the chubber a. to stay in my weight class and b. summers just around the corner yaye!

Yay for summer being around the corner!

Isn't it amazing how honest a personal food journal keep you? I read for years that you should do it, and thought 'nah, I know what I eat' but when I started I realised that even though I was never a tubby tubbster, I still lied like hell to myself about what I was actually putting in :oops: Do you find it makes you think twice about things if you know you're going to have to put it in the journal?

[bar-belle]

Do you find it makes you think twice about things if you know you're going to have to put it in the journal?

Yep for sure and when I put my cals down for each meal I know that I only have so many left and then I can work out how I'm going to spend them so to speak.

[Chillicat]

Do you find it makes you think twice about things if you know you're going to have to put it in the journal?

Yep for sure and when I put my cals down for each meal I know that I only have so many left and then I can work out how I'm going to spend them so to speak.

Yeah, I plan my eating at the beginning of each day - I pretty much know what I'm going to eat on Mon-Fri as it's mostly fuel when I'm at work, and I know exactly what will be enough to keep me going - tally it up so I know what the calorie count is, as well as protein etc. Often there are a couple of hundred extra, which can either be 'spent' during the day, or if it's a Friday perhaps on a cheeky glass of wine if calories and carbs are generally down and protein is ok!

[bar-belle]

Yeah, I plan my eating at the beginning of each day - I pretty much know what I'm going to eat on Mon-Fri as it's mostly fuel when I'm at work, and I know exactly what will be enough to keep me going - tally it up so I know what the calorie count is, as well as protein etc. Often there are a couple of hundred extra, which can either be 'spent' during the day, or if it's a Friday perhaps on a cheeky glass of wine if calories and carbs are generally down and protein is ok!

You sound like you've got it pretty well sussed there CC. Nothing wrong with a glass of wine here and there I reckon

Today an enforced rest day...feel a bit shattered after playing on "hell's driveway" for a while yesterday which consisted of :

15 mins boxing (arms were just about toast after that )

6 laps with sled

40 hits to the tyre

Farmers walks x 2 lengths of drive

Tyre throws x 2 lengths of drive

20 x incline crunches

plank 60secs x 2

Bike sprints to finish me off

Start of new programme tomorrow and 8 weeks countdown to comp. Have decided to train with the intention to compete in November with the others from CBC. So have some hard yards ahead but looking forward to the challenge and the road trip :twisted:

[bar-belle]

I'M BACK!!

Day 1 week 1 - 8 week low volume Shekio FM

Bench: Max grip

1x5x22.5kg

1x4x27.5

1x3x32.5

5x3x37.5

Squat:

1x3x30

1x3x37.5

3x5x42.5

Bench: 2 board - med grip

1x3x27.5

1x3x32.5

4x3x37.5

CG Bench:

3x5x27.5

LPD:

4x8x55kg

Felt really good to get back into it and now looking forward to deads on Wednesday. Definately gonna play this cycle a lot smarter than I did in the last.

[Big john]

времени, чтобы разбить жесть!

[bar-belle]

времени, чтобы разбить жесть!

Шоры на бар загружается

[bar-belle]

GPP today was a mini size version of "hells" driveway

Warm up, bike and stretches and a few deads chucked in.

230kg tyre flips x 6 (the last one nearly buried me)

sled drags x 3 laps of driveway (running up hill)

80 hits to tyre

farmers walks 50kg 1 lap

40 tyre step ups

Had to cut it short tonight and get the tribe home..and then tend to my cuts and bruises...that tyre is brutal. Now I think it's time for some food :nod:

:salute:

[Big john]

GPP today was a mini size version of "hells" driveway

Warm up, bike and stretches and a few deads chucked in.

230kg tyre flips x 6 (the last one nearly buried me)

sled drags x 3 laps of driveway (running up hill)

80 hits to tyre

farmers walks 50kg 1 lap

40 tyre step ups

Had to cut it short tonight and get the tribe home..and then tend to my cuts and bruises...that tyre is brutal. Now I think it's time for some food :nod:

:salute:

you are indeed a barberian warriorette when it comes to the GPP!!!. man i was just huffin reading it! :twisted: :clap: :clap: :clap:

[Viking Power]

GPP today was a mini size version of "hells" driveway

Warm up, bike and stretches and a few deads chucked in.

230kg tyre flips x 6 (the last one nearly buried me)

sled drags x 3 laps of driveway (running up hill)

80 hits to tyre

farmers walks 50kg 1 lap

40 tyre step ups

Had to cut it short tonight and get the tribe home..and then tend to my cuts and bruises...that tyre is brutal. Now I think it's time for some food :nod:

:salute:

Keep up the good work MACHINE STATUS :clap:

VP

[bar-belle]

you are indeed a barberian warriorette when it comes to the GPP!!!. man i was just huffin reading it! :twisted: :clap: :clap: :clap:

:pfft: thanks man

Keep up the good work MACHINE STATUS :clap:

VP

Thankyou sir :salute: will do :grin:

[Old Bull]

GPP today was a mini size version of "hells" driveway

Warm up, bike and stretches and a few deads chucked in.

230kg tyre flips x 6 (the last one nearly buried me)

sled drags x 3 laps of driveway (running up hill)

80 hits to tyre

farmers walks 50kg 1 lap

40 tyre step ups

Had to cut it short tonight and get the tribe home..and then tend to my cuts and bruises...that tyre is brutal. Now I think it's time for some food :nod:

:salute:

Dammm!!!!!

Better post this up on The Wall get some of these I could Of, Should Of Would Of, to HTFU.

Nice very Nice

[teamfatboy]

:ditto: what they said.... wicked workload there, BB :clap:

I had to haul a pair of 40kg dbs the length of the gym farmers style... sure it looks easy 'til you try it!

[morattigirl]

Holy hell. SIX flips!! Awesome :clap: :clap:

[bar-belle]

Nice very Nice

Cheers Old Bull :grin:

:ditto: what they said.... wicked workload there, BB :clap:

I had to haul a pair of 40kg dbs the length of the gym farmers style... sure it looks easy 'til you try it!

thanks TFB...it's amazing what a bit of mother/daughter rivalry will do

Holy hell. SIX flips!! Awesome :clap: :clap:

yeah and 6 bruises for each flip have decided to have today as a rest day feel a bit like I've been run over by a truck....tyre :pfft:

[bar-belle]

Huge day today with Steak and I securing the new premises for CBC...we move on Sunday and business as usual on Monday next week

Back down to reality though as I still had my deadlift day to do and still a bit sore from my tyre session the other day... I had to dig deep and HTFU for sheiko day 2 today

Deadlift:

1x3x55

1x3x65

1x3x77.5

3x3x90

Closegrip bench:

1x3x22.5kg

1x3x27.5

4x4x32.5

Suspended band deads:

1x3x62.5kg

1x3x75

2x2x87.5

2x4x100

2 board bench:

5x6x37.5

Tricep pressdowns:

5x5x25kg

Post training I hoovered a shake, tinned rice and a couple of pks of beef jerky...great protein source when your on the run

Marathon bench sesh tomorrow...BIO

:salute: