Defection from the Mother Land

[becbec]

Hasta manana

SPICE GIRLS

[bar-belle]

:pfft: :pfft: good old spice girls eh Becbec! I always thought Geri was 8)

You know when you put a plan in place and sometimes it doesn't always pan out how you thought. Was so amped about my workout today. First cab off the ranks was Bench Press. Aim was to get past 15kg. Had 2 sets where I just couldn't get to 6 reps let alone get over 15kg. Was a bit gutted actually,just didn't have the oomph to push that last couple :doh: . So sat myself down got the head space sorted and finished on 6 for my last set. That's ok ..little steps grasshopper.

Rest of the sesh was 8)

Bench Press: Smith Machine

warm up bar only

6 x 12.5kg

4 x 15 :shifty:

6 x 15

5 x 15

6 x 15

Bent Over Bar-belle Row: (including oly bar)

warm up bar only

8 x 30kg

8 x 30

10 x 32.5

Dumbbell Shoulder Press:

8 x 7kg DB's

8 x 7

6 x 7

6 x 7

Skull Crushers: EZ bar (not of sure of bar weight so haven't added it)

8 x 7.5kg

8 x 7.5

7 x 7.5

Bar-belle Curl: EZ bar (no bar weight added)

Tried the EZ bar instead of Oly..was getting a bit bummed that I couldn't get past 7.5kg with Oly....soooo

7 x 5kg

8 x 7.5

8 x 10

6 x 10 \:D/

Hanging Leg Raises:

4 sets of 10

Plank:

1 x 85 secs, 1 x 60, 1 x 60 :jive:

Food today:

B/F: 1 c cooked oatmeal, 1/2 cup nat yog, 1/2 c super trim milk, 5 egg whites

Mid morn: Protein shake made up with 100ml Lite Soy Milk, 1 x apple

Lunch: 1/2 wholemeal pita, 1 tbs avocado, sav onion tuna tin,10 almonds

Arvo: 5 egg whites, 1 rice cake with 1 tsp peanut butter

Dinner will be: Homemade mince pattie grilled/salad, and something else.....

Haven't worked out the calories as yet but if still low I'll add a protein shake before bed.

Slàn leat :wave:

[bar-belle]

Good sesh at the house of pain today :nod:

Did a good warm up with the rower and lots of stretches.

First up:

Bar-belle Squat:Smith Machine

warm up bar only

warm up 8 x 12.5kg

8 x 20

8 x 22.5

8 x 22.5

8 x 25

8 x 27.5 (enjoying those got a bit carried away )

Oh... not arse to ground but slightly above parallel

Stiff Legged Deadlift: Oly bar included

warm up bar

8 x 20kg

8 x 32.5

8 x 37.5

Leg Extension:

8 x 30kg

8 x 30

7 x 35

Lying Leg Curls:

8 x 20kg

10 x 20

8 x 25

Have struggled a bit with this one...just can't seem to add to weight on this one.. Spose I just need to harden up :pfft:

Standing Calf Raises: (Smith Machine)

8 x 20kg

8 x 25

8 x 27.5

Lying Leg Raises:

3 sets of 15 reps using 4kg ankle weights

Don't have an abductor machine at the gym :shock: ..anyone got any other suggestions for exercises to work these muscles?

Exercise Ball Crunches:

3 sets of 15

Food so far today:

B/F: 1 cup cooked oatmeal, 1/2 c nat yoghurt,5 egg whites

Mid Morn: Protein shake, 100ml soy milk, apple

2L water (I usually drink a couple to 3L a day and I also like a cuppa tea, sometimes a licorice tea but usually bog standard tea. Not into herbal teas :puke: )

Lunch: 1 chicken breast, 1/2 cup cooked kumara, 1 tbs avocado, 10 almonds

Arvo: Tuna, corn thins

Dinner will be...Chicken breast, salad, yoghurt

I always forget to add to my food log...flaxseed oil, multi's and vit c daily. Have also begun taking BSN Cell Mass and take a NO supp prior to workout.

Have a couple more pics to add but will do that laterz.

adio :wave:

[Lazarus]

That`s some good weight you are using there, coming along nicely!

[becbec]

Don't have an abductor machine at the gym :shock: ..anyone got any other suggestions for exercises to work these muscles?

Put your foot in the D-shaped handle and stand a wee way out then move your leg out. Abs engaged :nod:

[bar-belle]

That`s some good weight you are using there, coming along nicely!

Hey thanks Lazarus...I'm a work in progress

Don't have an abductor machine at the gym :shock: ..anyone got any other suggestions for exercises to work these muscles?

Put your foot in the D-shaped handle and stand a wee way out then move your leg out. Abs engaged :nod:

Cheers for the info B...will give that a go next time. Ooohh more abs...maybe just maybe one day I will have a 6 pack :pray:

[bar-belle]

Now into week 6 of my programme I decided to check my bodyfat measurements yesterday...using the good old Jackson Pollock Caliper method

Weight: just under 55kg

Body fat: 16.39% (last measurement was16.82% week 3 of my programme)

Kgs body fat: 9.01 (last measurement was 9.75)

LBW: 45.99kg (last measured 48.25kg)

Pretty happy with that

Here are a 'couple o pics'

[teamfatboy]

Nice guns, Bar-belle....shoulders not too shabby either :clap:

KUTGW !

[knock knock]

Nice guns, Bar-belle....shoulders not too shabby either :clap:

Fully agree, very impressive for a lady.

[Chillicat]

Skull Crushers: EZ bar (not of sure of bar weight so haven't added it)

8 x 7.5kg

8 x 7.5

7 x 7.5

Bar-belle Curl: EZ bar (no bar weight added)

Tried the EZ bar instead of Oly..was getting a bit bummed that I couldn't get past 7.5kg with Oly....soooo

7 x 5kg

8 x 7.5

8 x 10

6 x 10 \:D/

Nice one. I haven't done skull crushers for a while, but hadn't thought of using an EZ bar for them. Awesome weight on the barbell(e) curl with the EZ bar - I can only manage 7.5kg so far, so I'm super impressed with 10kg!

[becbec]

You look amazing :shock:

[rose]

Awesome Bar-belle, you're looking fantastic :grin: 8)

[bar-belle]

Nice guns, Bar-belle....shoulders not too shabby either :clap:

KUTGW !

Why thanks TFB..the triceps need some work, I really want to get rid of the wings that keep moving after you've stopped waving hello :pfft:

Nice guns, Bar-belle....shoulders not too shabby either :clap:

Fully agree, very impressive for a lady.

Thankyou Sir!

Skull Crushers: EZ bar (not of sure of bar weight so haven't added it)

8 x 7.5kg

8 x 7.5

7 x 7.5

Bar-belle Curl: EZ bar (no bar weight added)

Tried the EZ bar instead of Oly..was getting a bit bummed that I couldn't get past 7.5kg with Oly....soooo

7 x 5kg

8 x 7.5

8 x 10

6 x 10 \:D/

Nice one. I haven't done skull crushers for a while, but hadn't thought of using an EZ bar for them. Awesome weight on the barbell(e) curl with the EZ bar - I can only manage 7.5kg so far, so I'm super impressed with 10kg!

Cheers Chillicat for the feedback . I was really struggling with using the Oly cos of its length but using the EZ bar is comfortable and I'm able to use full ROM when doing the bb curl.

You look amazing :shock:

Awesome Bar-belle, you're looking fantastic :grin: 8)

Thanks B and Rose...having people comment, offer advice or just cheer ya on in ya journal is such great motivation :nod: ....

OMG I'd better stop or I'll have a kleenex moment :pfft:

[bar-belle]

Talk about starting young...

my nearly two year old just walked in to the study clutching an empty Horleys Carb Less Crunch (Crispy Caramel I might add) wrapper. Yes she ate it Has caramel smeared around her face looking very pleased with herself. :cry: That was one of my snacks for nite shift tonight.

Hope it doesn't do her too much harm.... she's gonna fart like a trooper and the nappy tomorrow won't be pleasant :pfft: :pfft: . Sick I know.

[startinfromscratch]

keep crankin those guns b-b, looking great.

as for daiper, just leave it for hubby!

[bar-belle]

keep crankin those guns b-b, looking great.

as for daiper, just leave it for hubby!

Cheers SFS...yip will keep at it.

:toilet: yeah I'm sure he'll love that!!

[runveerun]

Nice guns Miss! :gunfire: KUTGW! :grin: you look fab! 8)

[Travel Express]

Those pics look mighty!!! keep it up!

[biggurl27]

Woo hoo looking great girl, you know most figure competitors start their 12 week cut at where you are at.... do you think you may compete?

[Chillicat]

I really want to get rid of the wings that keep moving after you've stopped waving hello :pfft:

Hate that!

[bar-belle]

Nice guns Miss! :gunfire: KUTGW! :grin: you look fab! 8)

:oops: thanks Vee

Those pics look mighty!!! keep it up!

TE... :thankyou:

Woo hoo looking great girl, you know most figure competitors start their 12 week cut at where you are at.... do you think you may compete?

Hey BG.. . cheers..

really I didn't know that..must confess I'm a total noobie..as for competing...not sure where I want to take my training..bigger muscles would be 8)

[emmzies]

I can't help but add myself to your list of admirers, good work, you look fantastic! :clap:

[bar-belle]

I can't help but add myself to your list of admirers, good work, you look fantastic! :clap:

Thanx Emmzies :oops: I'm really loving getting fit and seeing changes in the old bod.. and I'm also lucky to have a 8) partner who is also my TP :clap:

He's tweaked my diet here'n'there, has truck loads of patience with my noobness :roll: and always checks my form :pfft: ...so

:kiss: cheers Steak

Any hoo the last coupla days for Miss BB

Wednesday 16th

Lite Cardio:

20mins bike

10 treadie

5 rower

Abs: I'm loving plank... I want abs :nod:

1 x 65sec

1 x 60sec

1 x 120sec (timed by TP)

Food:

B/f: 1 c oatmeal, 1/2 c LF nat yog, 1/2 c milk, 5 egg whites

Mid Morn: Protein shake mixed with 100ml Lite Soy Milk, 1 apple

Lunch: Tuna wrap with avocado, 1 corn thin with pb

Dinner: Chicken noodle patties, brocolli, 1 kiwifruit

Night Shift: Protein shake and then oatmeal about 0500hrs this morn.

Thursday 17th

Slept till just before lunch, put some fuel in the tank.. then hit the gym

Warm up rower and stretching upper body. Was a bit worried that I would hurt my pec again but it was all good

Dips:

Warm up on assisted machine - 60kg x 8, 55kg x 6, 35kg x 6

Body weight spotted x 6, 8, 8

Pullups:

Warm up on assisted machine - 55kg x 8, 45kg x 6, 35kg x 4

Body weight spotted x 8, 7, 7

Lateral Raises:

8 x 5kg DB's

7 x 6

7 x 6

6 x 5

Tricep Pushdowns:

10 x 50lb

8 x 60

6 x 60

6 x 70

6 x 70

Cable Curls:

6 x 50lb

6 x 60

6 x 60

6 x 60

5 x 70

Hanging Leg Raises

4 sets of 10

Food for today:

B/f: 5 egg whites

Lunch: Tuna, rice cakes x 2, hummus, avocado, 1/2 c LF yog and 100ml Lite Soy Milk

Mid arvo: Chicken breast, salad greens, sm amount coleslaw, pita

Dinner: 5 egg whites, 2 tbs brown rice

Later: Protein shake

Calories today (including the oatmeal at 5am)

1402, protein 140g, carbs 117g, fat 36.7g

Still probably need to up my caloric intake a little to maintain my current bw.

tisbaH ala-kheir :wave:

[Specter]

I can't help but add myself to your list of admirers, good work, you look fantastic! :clap:

Thanx Emmzies :oops: I'm really loving getting fit and seeing changes in the old bod.. and I'm also lucky to have a 8) partner who is also my TP :clap:

He's tweaked my diet here'n'there, has truck loads of patience with my noobness :roll: and always checks my form :pfft: ...so

:kiss: cheers Steak :shock:

lol..you dirty Pirate! :pfft:

Any hoo the last coupla days for Miss BB

Wednesday 16th

Lite Cardio:

20mins bike

10 treadie

5 rower

Abs: I'm loving plank... I want abs :nod:

1 x 65sec

1 x 60sec

1 x 120sec (timed by TP)

Food:

B/f: 1 c oatmeal, 1/2 c LF nat yog, 1/2 c milk, 5 egg whites

Mid Morn: Protein shake mixed with 100ml Lite Soy Milk, 1 apple

Lunch: Tuna wrap with avocado, 1 corn thin with pb

Dinner: Chicken noodle patties, brocolli, 1 kiwifruit

Night Shift: Protein shake and then oatmeal about 0500hrs this morn.

Thursday 17th

Slept till just before lunch, put some fuel in the tank.. then hit the gym

Warm up rower and stretching upper body. Was a bit worried that I would hurt my pec again but it was all good

Dips:

Warm up on assisted machine - 60kg x 8, 55kg x 6, 35kg x 6

Body weight spotted x 6, 8, 8

Pullups:

Warm up on assisted machine - 55kg x 8, 45kg x 6, 35kg x 4

Body weight spotted x 8, 7, 7

Lateral Raises:

8 x 5kg DB's

7 x 6

7 x 6

6 x 5

Tricep Pushdowns:

10 x 50lb

8 x 60

6 x 60

6 x 70

6 x 70

Cable Curls:

6 x 50lb

6 x 60

6 x 60

6 x 60

5 x 70

Hanging Leg Raises

4 sets of 10

Food for today:

B/f: 5 egg whites

Lunch: Tuna, rice cakes x 2, hummus, avocado, 1/2 c LF yog and 100ml Lite Soy Milk

Mid arvo: Chicken breast, salad greens, sm amount coleslaw, pita

Dinner: 5 egg whites, 2 tbs brown rice

Later: Protein shake

Calories today (including the oatmeal at 5am)

1402, protein 140g, carbs 117g, fat 36.7g

Still probably need to up my caloric intake a little to maintain my current bw.

tisbaH ala-kheir :wave:

[startinfromscratch]

good volume BB, keep it up!

now we know who the captain is, aye first mate Steak! :pfft: :pfft: :pfft: