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Defection from the Mother Land

bar-belle

By bar-belle
in Workout journals

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bar-belle Veteran member

bar-belle

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Day 5:

Bike 5 mins warmup

YTWL's 3x3

Dislocations 3x10

Stretch everything :grin: still really sore from squats :shock: .

Flat bench: wide grip

3x5x 35kg

3x5x40

Incline bench press:

2x10x20lb

2x10x25lb

Standing DB press:

8x10x15lb

Side lat raise:

4x10x10lb

Close grip bench:

1x10x25kg

5x5x30kg

3x10x25kg

Stretches and time to head home for some protein in the form of Angus beef patties =P~

More squats tomorrow :? oh dear :lol:

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bar-belle Veteran member

bar-belle

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Hey girl, nice to have meet you yesterday was a thoroughly enjoy day! A and I were saying we will have to travel up coast and come to a casual at cb to support you guys, love what ya doing and where your at! Marcelle

Hey Marcelle

Great to meet you and A too. Putting faces to names is all good. I like your handle "leggirl" :pfft: Classic. Sure come up any time would love to have a train with ya. Just pm me,bob or D if you want to know opening hours etc.

Yip yesterday was fun..good people, great food and a primo location!

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bar-belle Veteran member

bar-belle

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So here's a bit of a catch up on the last couple of days antics.

Saturday Day 7

Bike warm up

Stretch

Squat:

1x20x bar

1x10x25

1x10x30

1x10x35

3x3x42.5

3x3x50

3x3x52.5

2x4x60

Good mornings:

6x5x25kg

BB twists

3x20x 25kg

Incline weighted crunch:

2x10 (stopped cos lower back was tweaky)

Hanging leg raise:

2x20

Sunday: Day off and went to Bob26's wedding.

Monday:

Decided to check body fat today: 19.8%

Ok with that.

Did lots of foam rollering for the sore bits :?

Simple 6 rehab and some more stretches.

Back into it tomorrow :wave:

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bar-belle Veteran member

bar-belle

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Tuesday 14th

w/up bike

dislocations

YTWL's

Flat bench:

6x25kg

5x30

4x35

3x37.5

2x40

2x40

2x42.5

3x35

6x30

10x25

Chest supported DB rows:

8x10x20lb

Incline DB press:

6x10x25lb

Cable pulldown hammer grip:

8x10x45kg

DB flyes:

5x10 light

Wed 15th

Not such a good sesh

Foam roller

light stretch

light GM's 3x15x25kg

Squat:

Bar x 10 warm up

6x30

5x35

4x40

3x50

5x60

Into 2nd set and 3rd rep felt my hammie go. Had to stop, felt a burning pain behind the knee through to top of the hamstring. Was able to walk but pretty cautiously. So was ice, rest, diclofenac last night. It's still sore today on certain movements so will rehab it starting tomorrow. Damn it. I think it was my set up. It just felt a bit off last night all round. Lesson learned should have re-racked it :doh: . Bloody lucky I didn't tear it. Will stay away from squat/deads :( till it's better so will train chest, shoulders, bi's and tri's etc.

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bar-belle Veteran member

bar-belle

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How is the hammi feeling?

Actually OH it's feeling pretty good, thanks for asking :) . Haven't squatted but have done a bit of other stuff and I think it's gonna be ok.

Friday:

w/up bike

hamstring band rehab 3x10 each side

Supine hip thrusts 4x 10

Foam roller hammie, glutes, IT

Static hip flexor stretch

Piriformis/glute stretch

Shoulder saver

Lat stretch

RB pressdowns x 150

Sunday:

Bike x 10 mins

Foam roller

Band GM's and iron cross

Supine hip thrusts

Standing DB press:

8x8x15lb

Push press:

2x5x20kg

1x5x25

4x3x30

1x5x25

Incline close grip bench:

3x8x25kg

4x8x20

3x8x22.5kg

DB bicep curls:

5x6x7kg

1x6x8kg

1x18x10kg (bar)

1x25x8kg (bar) :grin:

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startinfromscratch Veteran member

startinfromscratch

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i also owe you dudes a big thankyou, you guys have created something that cant be bought up at cbc - and the help, support and drive you you guys keep up has benefited heaps of lifters in many ways, including me. i will be sure to be hitting up you fellas whenever im in AK. 8)

from steaks log, but also belongs here. 8)

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bar-belle Veteran member

bar-belle

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i also owe you dudes a big thankyou, you guys have created something that cant be bought up at cbc - and the help, support and drive you you guys keep up has benefited heaps of lifters in many ways, including me. i will be sure to be hitting up you fellas whenever im in AK. 8)

from steaks log, but also belongs here. 8)

Oh thanks H smiley-hug008.gif

Not much to tell on the training front. Have had a few days off with the busyness of Christmas. Back into it tomorrow but have decided to get stuck into conditioning week x 2 and then back on Sheiko. I miss Boris :wink:

Time to get serious..had a bit of fun with steak-a-size but with 19 weeks from Jan 1st until Auck champs so I wanna get 2 cycles under my belt.

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bar-belle Veteran member

bar-belle

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I will be following it :)

Any assistance/ supplementary exercises or strictly Sheiko?

Yip some assistance work...programme tweaked a little for me but will also be doing prehab/recovery stuff too which I didn't do enough of last time and of course some GPP in the form of sled, farmers walks, sledge hammer, tyre etc etc. Enough said.. off to the factory for Day 1 conditioning :grin:

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bar-belle Veteran member

bar-belle

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Day 1 Monday 27th Dec

Bench:

warm up bar

1x5x27.5kg

2x4x35

3x3x40

Squat:

warm up bar

1x5x35kg

1x4x40

2x4x42.5

3x3x50

DB flyes:

3x10x10lb

GM's:

3x5x30kg

Day 2 Tuesday 29th Dec

Modified agile 8

Bike

Foam roller

Dislocations

Mountain climbers

Static Hip Stretch

Groiners

HLR x 60

Cage obliques x 20

Day 3 Wed 30th Dec

Deads:

warm up 60kg

1x5x65

1x2x80

2x4x80

3x3x90

Incline bench:

3x6x25kg

1x6x30kg

Standing Shoulder Press:

5x6x20lb

Tricep pressdowns:

3x8x25kg

1x8x30

Lunges:

3x5x15lb

So good to get back into it. Still keeping up with the creatine and taking L-Carnitine 2-3 times/day at the moment. So will see what happens with that. New IPF weight classes are now out so I need to be in the under 57kg.. will try to get to 56kg and maintain until comp..sitting around 58 at the moment. Watching my carb intake now escpecially after the chrissy blow out :oops:

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bar-belle Veteran member

bar-belle

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Wow, nice deads Barbelle :clap:

A few of those will kill the festive calories, for sure :nod:

cheers dude! yeah damn festivities I have little self control when it comes to trifle :oops:

to be honest 90 felt a little heavy... so I decided to overide my neo cortex that was telling me it was heavy and just lift the damn weight :pfft:

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bar-belle Veteran member

bar-belle

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Thurs 30th Dec

Modified agile 8

Bike 15 mins

Foam roller especially my sore glute :?

Light GMs x30

Piriformis stretch

V sits x 30

Fire hydrant circles x 30 each leg

Mountain climbers x 30

Groiners x 30

Static hip stretch x 3/side

Supine hip thrusts x 30

Plate figure 8's x 30

Hits to tyre x 60

Will try to get some training in tomorrow but have a funeral to attend for a long time friend of ours who died suddenly on Christmas night. So may not be in the right headspace for anything after that :huh:

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