Defection from the Mother Land

[Daniel]

Hey bar-belle

How you finding the chains ?

I like them a bit more than the bands.

[bar-belle]

Loving your log!

Thanks ma'am :grin:

Hey bar-belle

How you finding the chains ?

I like them a bit more than the bands.

I'll let you know tomorrow...right now I'm roasted :pfft:

But first time using them in probably 2 years :shock:

Felt pretty good at the time once I stabilized walkout a bit. Haven't squatted with bands yet :shifty:

[bar-belle]

Well my CNS and I survived the night :pfft: :pfft: don't feel too bad today!

Just ordered a pair of Inzer Power Pants this should be fun!

[bar-belle]

Very productive day at CBC

Eleiko plates ordered

2 beautiful new toaster racks for weights arrived thanks to our friend and engineer Rob

New comp platform got measured up by the builder and the comp flyer is at the printers

Exciting times ahead!

Week 5 Day 2

ME Bench

usual foam rollering and warm ups

Bench with 25kg chain

warm up sets with bar only

working sets:

1x5xbar/chain

1x5x25kg

1x3x30

1x3x32.5

1x35

1x36

1x36.5 littlest gain since last time but 61.5kg at lockout so that's cool.

Floor press:

6x6x30kg

Standing OHP:

4x10x20kg

Tricep pressdowns:

4x12x25kg

Abs: 5x10

Band press downs x 200

[bar-belle]

Trained early today...was supposed to train with a couple of other girls but they never showed up :naughty: oh well not to worry I had the place to myself 8)

De squat day:

usual warmups etc

Wide stance squats with stance to the edges of the power cage couldn't get any wider if I tried...focus on form and keeping back upright, took some vid of a few sets as on DE day it's all about form and speed.

a few warm up sets

working sets

Box squat with bar not SSB:

8x3x45kg

Pause squat:

8x3x45kg with a 3 second pause in the hole

Tbar row:

5x8x40kg

LLC:

4x10

DB side bends with 20kg DB's

4x10 each side

post work out shake and a handful of marshmallows (fat free :wink: )for that simple sugar rush

Great weekend ahead planned..cheat meal tomorrow night \:D/ out with the crew and then Fit Expo on Sunday with my free tickets thanks to NZBB :clap: gonna watch the strongman and see what show specials are going down 8)

[Viking Power]

have a good weekend if steak is a bad boy you can always take me to the expo :grin: :pfft:

[bar-belle]

have a good weekend if steak is a bad boy you can always take me to the expo :grin: :pfft:

Haha...I'm sure he will be a good boy till we get there ..then it'll be checking out the hot chicks in the model search, zumba girls and anything else in short tight clothing :roll: like any other red blooded male that will be attending I'm sure :grin:

Will we be seeing you Sat night?

[Viking Power]

have a good weekend if steak is a bad boy you can always take me to the expo :grin: :pfft:

Haha...I'm sure he will be a good boy till we get there ..then it'll be checking out the hot chicks in the model search, zumba girls and anything else in short tight clothing :roll: like any other red blooded male that will be attending I'm sure :grin:

Will we be seeing you Sat night?

:pfft: :pfft: oh well...... won't be up for Reds Dinner I have one last heavy workout on sunday before Nationals and don't want to be tempted into having a late one :pfft:

But I'll catch up with you guys when i get back 8)

[bar-belle]

Fair enough mate...I hope to see lots of vid when you get back. I know you're gonna smash it down there :nod:

[bar-belle]

Bit of a catch up on my journal.....

Sunday (Week 5 day 4)

DE Bench:

10x3x30kg speed work

Rear delt flyes:

4x8

Close grip incline:

4x10x 25kg

Bicep curls:

3x10x 8kg

Abs 4x10

Monday (Week 6 day 1)

Me Squat:

Sumo against blue bands

1x5x60

1x5x70

1x3x72.5

1x3x75

1x3x77.5

1x82.5

1x87.5

1x90

1x95

1x97.5 (2.5kg gain on last time)

Front squat:

4x6x30kg (light weight but just relearning movement will add weight as I go)

Glute Ham Raise:

4x6

Calf Raise:

4x12x50kg

DB side bends:

4x10x20kg DB

Wednesday (Day 2)

Me Bench

2 board raw bench:

1x5x30

1x5x35

1x5x40

1x3x45

1x3x50

1x3x55

1x60

1x62.5

1x65

1x66 PB :grin:

OHP:

6x3x25kg

Side lat raise s/s with DB shrugs

4x10

Hammer curl

6x8

BPD x 150

Really enjoying the variety of WS training.

[bar-belle]

First training since Wednesday as I had my little grandson staying and running around after him was training enough but back into it tonight 8)

Day 4 of week 6

DE Bench:

usual warmup routine

Bench:

10x3x 32.5kg focus on bar speed

Side lat raise s/s with Rear delt flyes:

4x8

Upright row:

4x8x18kg

Bicep curl:

10x10x13kg (ezicurl bar) phew last few reps were killer

pumped yah....am I a powerlifter or bodybuilder :?

Turkish getups:

1x10 each side 5lb db

1x10 each side 10lb db that was hard even with little weights!

protein shake with a piece of fudge(just for the post workout sugars :wink: )

[Optimass]

mmm fudge ... have forgotten what thats like

[bar-belle]

mmm fudge ... have forgotten what thats like

Opti I will save you some for your next cheat meal! I do after all have a WHOLE CAKE OF IT!!

[bar-belle]

Week 7 Day 1

Shed busy again tonight with the westsiders, sheiko guys/gals and a few others doing there own thing.

ME Squat:

warm ups and foam rollering yadayada...

SSB box squat to low box with foam:

tried out my new power pants :grin: a thin form of brief not as thick as a single ply suit...just gives a little support

1x5x40kg

1x5x45

1x5x50

1x3x55

1x3x57.5

1x3x60

1x65

1x70

1x80

1x82.5

1x90

1x95

1x100

1x102.5

1x105 :twisted: really pleased with how this went tonight. Just felt my way through the weights and now I have a base to start from next time.

Rack pulls:below knees

3x8x70kg

GHR:

5x8

Standing Calf Raise:

4x15x50kg

Shake/fudge and done 8)

[bar-belle]

Oh and Opti there is a big chunk of fudge in the cupboard at the shed for you :wink:

[bar-belle]

Very cold in the shed tonight but had an awesome ME bench session....

Incline bench:wide grip

warm up bar

1x5x25kg

1x5x30

1x5x32.5

1x3x35

1x3x36

1x3x36.5 (used the incremental plates to feel my way up to 1RM)

1x37.5

1x38.5

1x39

1x40

1x42.5

1x45 PB \:D/

Flat DB press:

1x8x20lb

2x8x25lb

BB shrug:

1x10x40kg

3x10x60kg

Side lat raise:

3x8x10lb slow on the negative

Wrist curls:

4x10x20kg bar

Landmines:

3x10x20kg bar

BPD: 150

protein shake/quick sugars :grin:

[Big john]

1x45 PB \:D/

i like dis 8) :nod:

[bar-belle]

1x45 PB \:D/

i like dis 8) :nod:

Me too

Week 7 day 3

Foam roller, stretch,warm up

DE squat:

speed deads:

1x5x60

1x3x65

6x3x67.5kg

9x3x70

GM's:

3x8x30kg

Romanian deads:

3x8x60kg

LPD:

4x8x55kg

Chest supported rows:

4x8x20kg DB (PB)

RBPD x 150

Cheat meal day tomorrow and I'm makin cheesecake....milky way chunky cheesecake =P~ nom nom

Another couple of weeks and I'm gonna start carb back loading as opposed to carb night ....yip jumping on the band wagon with the cool kids 8) and got my support crew organised Will be interested to see where this takes me....will do weight and BF prior to and track it through the next few months. Quite excited about this but the prospect of 10 day with NO carbs is a little scary:lol:

[Big john]

Another couple of weeks and I'm gonna start carb back loading as opposed to carb night .

ohhh that'll be interdasting to watch, im currently on the carb front, back and side to side loading :grin: :pfft: :pfft: :pfft:

jokes aside, do you have body weight figure in mind? or just dropping down to a Lower BF%?

[bar-belle]

jokes aside, do you have body weight figure in mind? or just dropping down to a Lower BF%?

I would like to drop some BF not worried about the weight any more....my new powerlifting female icon is Julia Ladewski..we are similar height and weight but she is lean and has been doing CBL for about a year. Reckons her strength has gone up not down and is breaking PR's...so I'm gonna give it a nudge with my groupies :pfft:

[bar-belle]

Decided to have a play today with no carbs today seeing it's cheat meal night....just pysching myself up for what I'm about to embark on...yikes!

M1. protein powder and 3 tbs full cream, coffee

M2. 1 whole egg, 4 whites, 1 tbs peanut butter, 4 brazil nuts, 1 low carb monster

M3. chicken drumsticks skin off boiled, tomato chutney 1 tbs, 4 brazil nuts

M4. 100g steak

M5. protein powder and cottage cheese

Felt quite sickly after the pp and cream....read in someones blog that was their daily 1st meal and thought it sounded nice...bleh never again..felt sick for about 2 hours after :doh:

cheat meal tonight was home made cheesecake and frozen yoghurt but TBH after two small bowls I couldn't eat any more :shock: Usually on cheats I am a champion eater Maybe it will become more appealing after 10days of no carbs :-s

Part of me wants to jump into the new eating plan now but I will wait until week 10 of my programme as originally planned. :wave:

[bar-belle]

Day 4 of week 7....man I just love WS training....anyone who asks I preach to them like a JW :pfft: :pfft:

DE Bench:

speed bench:

warms up with various weights/reps

working

10x3x33kg

Standing OHP:

5x5x22.5kg

DB shrugs:

5x10x20kg

21's x 4 sets....pumped up :wink:

Landmines:

4x10x20kg bar

DB flyes:

3x10 light

BPD x 150

protein shake/handful of marshmallows and done :wave:

[Big john]

protein shake/handful of marshmallows and done :wave:

is my Gallon of Mayo at the Club? :grin: :pfft: :pfft: :pfft:

[steak]

1/2 gallon now...1/4 gallon by weds and empty tub by saturday...its been great thanks.

Marshmallows were taxed on day 1 :twisted:

[Big john]

1/2 gallon now...1/4 gallon by weds and empty tub by saturday...its been great thanks.

Marshmallows were taxed on day 1 :twisted:

Lolz