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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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good volume BB, keep it up!

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

:pfft: :pfft: No I only have top deckie status!

partner who is also my TP

8) Heh, so it was you sitting on his lap for the calf-raises? Nice work Miss Belle :nod: Lucky to have a partner in training. Cool dynamic duo! :grin:

:lol: Yeah..we got a few strange looks from a couple of gym goers :shock:

Dynamic duo 8) ...as long as I can be Robyn...Batman always wore his pants under his armpits :pfft:

Are you a pirate too Miss BarBelle?! :pfft:

Alas only a part time pirate...or when it's game fishing season :nod:

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bar-belle Veteran member

bar-belle

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Or tomorrow when it's International Talk Like a Pirate Day - aaaaaaaaarrrrrrrrrrrrrrrrrrrr me hearties!

Aye.. so it is...some pirate I am...forgot all about it :doh: Will remind Steak to raise the pirate flag onboard tomorrow :pfft:

we got a few strange looks from a couple of gym goers

Might've been even stranger looks if you'd been doing Donkey Calf Raises :shifty: :pfft:

:naughty: :pfft: :pfft: :pfft: :pfft:

Awesome pics bar-belle! :clap:

Thankx mate :salute:

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bar-belle Veteran member

bar-belle

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Lots of volume in your training! Good stuff! :)

Thankx Mr Gus :D I'm pretty happy with how my training is going at the mo..

You're looking great there 'Belle. :nod:

Size is coming along well and you've got a good overall shape too! :clap:

Tah very much Sakura...I would like to get a bit more muscle happening but I think that will come when I start my last 4 weeks of the programme when I drop reps and up weight?? :think:

Last coupla days for moi

Friday 18th : Day of rest

Food for the day:

B/f: 1 cup oatmeal, 1/2 c milk, 1 LF yoghurt

Mid morn: Protein shake, 100ml soy milk

Lunch: 10 almonds, 105g tin salmon, 2 corn cakes, salad greens, 2 tbs avocado

Arvo: Protein shake, 2 corn thins with pb

Dinner: Chicken breast, 1/2 cup brocolli/peas, kiwifruit, 2 tbs LF yog

Saturday 19th

Walked 3kms with kids in tow this morning.

Gym this evening was pretty empty...all good 8)

Deadlift: including bar

warm up bar only

8 x 30kg

8 x 32.5

8 x 32.5

8 x 35

8 x 35

Leg Press:

8 x 82.5kg

8 x 90

7 x 97.5

Dumbbell Lunges

8 x 8kg DB

8 x 8

8 x 8

By now legs completely fried....having trouble walking :flames:

Seated Calf Raises: (leg press)

8 x 97.5kg

8 x 105

8 x 105

Dumbbell Shrugs:

8 x 10kg DB

8 x 10

10 x 10

Decline Crunches:

3 sets of 15 reps

Hyperextensions:

3 sets of 15 reps

Hanging Leg Raises:

3 sets of 10

Damn Miss BB is feeling sore already.... cardio tomorrow :shifty: that's if I can get out of bed :pfft:

Food for the day:

B/f: 1 cup cooked oatmeal, 1/2 c LF yog, 5 egg whites

Mid morn: 90g tuna, wholemeal pita, 2 tbs avocado

Lunch: Protein shake (new one Super Quad Double Choc...Yummy)

100ml trim milk, 1 kiwifruit, 2 rice cakes with pb

Arvo: 5 egg whites, 90g Tuna, 2 tbs avocado

Dinner: Sushi rolls, homemade (chicken/avocado)

Havin a cuppa and then checking out the inside of my eyelids :-$

fare-thee-well :wave:

(pirate speak for.. seeya)

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bar-belle Veteran member

bar-belle

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Sunday:

After a day of dealing with plebs.. who have no idea about about customer service :evil: I was soooo ready for some cardio...

15 mins bike

15 mins rower

10 mins treadie

Mmm that felt better :nod:

Abs:

Plank...1 x 60sec, 1x60, 1 x 60

Getting to like these!!

Food for the day:

B/f: 1 c oatmeal, wheatgerm, 1/2 c trim milk

Mid morn: protein shake, 100ml trim milk, corn thins x 2 with pb

Lunch: Tuna, wholemeal pita, small carrot

Arvo: 4 egg whites, 1 whole egg with pb

Dinner: 1 pita pizza with mushrooms, olives, capsicum, ff ham and 1tbs cheese, 10 almonds

Calories for the day 1200

Week 7 of the programme

Mon 21st

weighed today - 55kg maintaining weight 8)

5 min warm up on rower then upper body stretches

Bench Press:

warm up bar

6 x 10kg

6 x 15

6 x 17.5

3 x 17.5 where are you NO SHOTGUN :huh:

6 x 15

Bent Over Bar-belle Row: incl bar

8 x 30kg

8 x 30

8 x 32.5

8 x 35

Dumbbell Shoulder Press:

8 x 7kg DB

8 x 8

6 x 8

8 x 7

Skull Crushers: EZ bar added, weighed it today=8kg

6 x 15.5

7 x 15.5

7 x 15.5

Bar-belle Curl: EZ 8kg bar weight included

6 x 18kg

6 x 18

6 x 20.5 :jive:

Hanging leg raises

3 sets of 10

No time for mucking around today...home to eat..and off to work :(

Food today:

B/f: The usual 1 c oatmeal, 1/2 c nat yog, 1/2 c trim milk, 4 egg whites

Mid morn: Protein shake, 100ml lite soy

No shotgun pre workout

Cell Mass post workout

Lunch: Tuna, wholemeal pita, 2 tbs cottage cheese

Arvo: Horleys carb less bar, kiwifruit

(protein bar didn't really cut it felt hungry about an hour later)

Dinner: Shephards Pie ww recipe

Calories: 1389....not enough really :shifty: still feel hungry and eating breakie in my mind already :pfft:

Na razie :wave:

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bar-belle Veteran member

bar-belle

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Had the most awesome workout today \:D/ Actually coool day all round :)

Bar-belle Squat: smith machine

warm up bar

10 x 7.5kg

8 x 25

8 x 27.5

8 x 30 PB whoop whoop

Stiff-Legged Deadlift: including oly bar weight

warm up

8 x 20kg

8 x 27.5

8 x 30

8 x 30

Leg Extension:

7 x 35kg

7 x 35

6 x 40

Lying Leg Curls:

6 x 25

7 x 25

6 x 30 (just :oops: )

Standing Calf Raises:smith machine

8 x 27.5kg

8 x 30

8 x 30

Lying Leg Raises:

3 x 15 with 4kg weights each leg

(time to move onto to cable machine-abductors)

Exercise Ball Crunches:

3 x 15

Small increases on weights :dancing: Slowly slowly catchy monkey :pfft: Starting to feel more at ease with using the weights and machines.....snipping the apron strings just a little :shifty:

Food for the day:

B/f : the usual...1 cup oatmeal (lovin ma oats!),1/2 c trim milk, sprinkling of wheatgerm.. oh and half a banana just to change the routine :roll:

Mid morn: protein shake (liking the Super Quad..yummy taste and mixes well 8) ), 100ml soy milk lite, 2 rice cakes with pb, 1 apple

No Shotgun pre workout

Cell mass post workout

Lunch: Tuna, mountain bread, 10 almonds

Arvo: 5 egg whites with pb

Dinner will be: Chicken breast, avocado, salad greens and a little something to bump up the calories....oh the possibilites =P~

kwa heri :wave:

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bar-belle Veteran member

bar-belle

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Great work BB, I like the names of some of the exercises... Bar-Belle Curls... Bar-Belle squat. :D

:pfft: just like to personalise it!!

Today rest day...enforced by the fact that I woke up with sore throat and feeling a bit bleh :( and it's also the youngest pirates birthday today :dancing: She's just turned 2!

Just realised I've got callouses on my hands :-s ....does this mean I have reached hard core status :rockout: or just have woosy hands and need to go buy some gloves :oops:

Back into it tomorrow.

Have had the usual eats today and didn't indulge in fairy cakes like someone else that I won't mention :lol:

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emmzies Senior member

emmzies

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Just realised I've got callouses on my hands :-s ....does this mean I have reached hard core status :rockout: or just have woosy hands and need to go buy some gloves :oops:

I got callouses when i first started working out like 3 times a week, and i was a complete slackass. So sorry, i think you're just with me in the woosey hands arena :pfft: Your workouts definutly are at hardcore status though! Keep it up! :clap:

But yeah, gloves are awesome , you won't wanna go without them once you have them. :grin:

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rose Veteran member

rose

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Hello Miss Belle! :D

I've tried many things! :roll: And I recommmend chalk 8) Chalk fills the gaps, stops the clammy sweat thing going on and gives you good grip.

Gloves, no matter how thin, ruin your grip. Some will rub. Some will slip when you're tying to heft something heavy and piss you off. Some add too much padding thereby making smaller hands even harder to wrap around a fat bar.

If I have a really bad problem with a hand, like a split or cut, I use tape and I have a pair of naff $4 leather gardening gloves on standby. But I only wear one on the affected hand and even then I usually give up and take it off because gloves are so darn annoying. If I was back in 'Nam I'd use gunpowder to sear the wound etc. Ahhh those were the daze... :-s

So uh yeah, the moral of my post is chalk owns :shifty: :pfft:

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Might've been even stranger looks if you'd been doing Donkey Calf Raises :shifty: :pfft:

I actually throught I had invented an exercise called "less gay donkey calf raises" - used the belt and a few plates. Once I had 4 20kg plates on there it kinda got hard to manauver into position (anything less was too easy) so I gave up.

Went home and told my flatmate the story and he was like, "did you try it on one leg?"

I still feel a little dumb.

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bar-belle Veteran member

bar-belle

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I got callouses when i first started working out like 3 times a week, and i was a complete slackass. So sorry, i think you're just with me in the woosey hands arena :pfft: Your workouts definutly are at hardcore status though! Keep it up! :clap:

But yeah, gloves are awesome , you won't wanna go without them once you have them. :grin:

Ooooh I like hard core status...cheers :pfft:

I've tried many things! :roll: And I recommmend chalk 8) Chalk fills the gaps, stops the clammy sweat thing going on and gives you good grip.

So uh yeah, the moral of my post is chalk owns :shifty: :pfft:

Hey there Rose...yeah it makes sense..I don't know if we are "allowed" to use chalk at the gym :roll: Might mess up the nice floor :wink: ...I haven't seen anyone else using it and they are a bit precious at the best of times...don't think they even like it when Steak adds plates to the machines cos they don't have enough weight :? Come to think of it I haven't seen any of the other chicks using the free weights just machines and cardio equip. But hey I like to be different :pfft:

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becbec Senior member

becbec

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I got callouses when i first started working out like 3 times a week, and i was a complete slackass. So sorry, i think you're just with me in the woosey hands arena :pfft: Your workouts definutly are at hardcore status though! Keep it up! :clap:

But yeah, gloves are awesome , you won't wanna go without them once you have them. :grin:

Ooooh I like hard core status...cheers :pfft:

I've tried many things! :roll: And I recommmend chalk 8) Chalk fills the gaps, stops the clammy sweat thing going on and gives you good grip.

So uh yeah, the moral of my post is chalk owns :shifty: :pfft:

Hey there Rose...yeah it makes sense..I don't know if we are "allowed" to use chalk at the gym :roll: Might mess up the nice floor :wink: ...I haven't seen anyone else using it and they are a bit precious at the best of times...don't think they even like it when Steak adds plates to the machines cos they don't have enough weight :? Come to think of it I haven't seen any of the other chicks using the free weights just machines and cardio equip. But hey I like to be different :pfft:

It's the same at my gym! i'm pretty much the only girl that even touches the weights.. well at least when i'm there

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bar-belle Veteran member

bar-belle

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Still feeling bleh, sore throat now full blown head cold :(

Soldiered on tho...todays efforts

warm up rower and plenty of stretches

Dips:

warm up assisted machine

8 x 55kg

8 x 50

2 sets x 7 spotted

1 set x 8 spotted

Pullups:

warm up assisted machine

8x 55kg

8 x 50

1/2 pullup unassisted

1 x 8 spotted

1 x 10 spotted

1 x 11 spotted

Lateral Raises:

6 x 6kg DB

7 x 6

6 x 7

Tricep Pushdowns:

8 x 60lb

7 x 70

7 x 70

Cable Curls:

8 x 60lb

6 x 60

7 x 70

Hanging leg raises:

3 sets of 15

Food for the day:

B/f: 1 c oatmeal, 1/2 c lf yog, 1/2 c milk, sprinkling wheatgerm, flaxseed

Mid morn: mountain bread, tuna, 1 tbs lite cottage cheese, 2 tbs avocado

NO Shotgun preworkout

Cell Mass post workout

Lunch: 5 egg whites, pb, protein shake with 100ml lite soy

Arvo: Tuna, 2 corn thins, 1 tbs hummus, 1 tbs lite cottage cheese

Dinner: Haven't decided yet

Have taken vit c, multis, heaps of water, panadol....my head hurts :clubbed: and I want to feel good again. Got deadlifts tomorrow :shifty: May have to have a day off..sigh..

Over and out :|

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