Defection from the Mother Land

[Chillicat]

warm up rower

Oh good idea - I normally warm up on the cross trainer, but rower would be a good one, I kind of forget about rowing.

[teamfatboy]

Nice work-out Bar-belle - PB's in amongst the deliveries :clap:

With the EZ bar curl, how was your grip? shoulder width, or closer?

Love the 8-6-4-12 - trainer had me on the 10-8-6-12 for a while, that was a complete killer. Leg days, I really hated that the weights were upstairs :pale: but it does work :nod:

Oh, and from the courier company, your Zimmer frame is with Customs, expect delivery oh, maybe by Christmas,maybe not :grin:

[bar-belle]

warm up rower

Oh good idea - I normally warm up on the cross trainer, but rower would be a good one, I kind of forget about rowing.

Yip I find it really good for warming up when I have bench press or upper body exercises.

Nice work-out Bar-belle - PB's in amongst the deliveries :clap:

With the EZ bar curl, how was your grip? shoulder width, or closer?

Love the 8-6-4-12 - trainer had me on the 10-8-6-12 for a while, that was a complete killer. Leg days, I really hated that the weights were upstairs :pale: but it does work :nod:

Oh, and from the courier company, your Zimmer frame is with Customs, expect delivery oh, maybe by Christmas,maybe not :grin:

Thanks TFB

Shoulder width grip on the EZ bar...

Bugger need zimmer now :pfft: yeah a bit sore but oh well...build a bridge and all that.

Must be a sucker for punishment cos I did some cardio today. Was gonna be day of rest but couldn't resist it. Did 30mins bike (17kms) and 15mins on treadie. Cardio is so overrated :shifty: ..was really tempted just to go and do some weights today but :naughty: stick with the programme.. 2 1/2 weeks to go.

[emmzies]

Cardio is so overrated :shifty:

AGREED! :clap: I almost dread it these days. It used to be so much fun.... i don't know how or why i was ever a cardio-junky.

Good on you for sticking with the plan and sweating it out :nod: :clap:

[bar-belle]

Last coupla days in the gym life of Ms BB

Thursday 15th

warm up rower/stretches

Dips

set of 5, 4, 5 unassisted :rockout:

Wide grip pullups:

1.5 unassisted

set of 7, 8, 10 spotted

Lateral raises:

10 x 3kg DB

7 x 4

7 x 5

Tricep Pushdowns:

6 x 80lb

6 x 80

5 x 80 (last week could only manage 1 set at 80lb \:D/ )

Cable Curls

4 x 80lb

5 x 80

6 x 80

drop setd down to 20lb for total of 30 reps (arms now spagetti :shifty: )

Eats:

M1. oatmeal, lf yog, LSA, trim milk, 4 egg whites

M2. chicken breast, rice, pb and apple

M3. tuna, lite tortilla, hummus

M4. protein shake with 200ml super trim milk, 1/2 c LF yog, 2 corn thins

M5. 1/2 tin salmon, salad with pumpkin/sunflower seeds, apple

Before bed to up the cals protein shake 1 1/2 scoop

CALORIES: 2017

Went to PT class..good group of peeps..but still on the touchy feely stuff. Looking forward to the nitty gritty of it. Every study course that I've done involves role playing man that sucks :roll:

Friday 16th

warm up bike and stretches

Deadlift: bar included

warm up set x 5 @ 50kg

6 x 55kg

7 x 55

6 x 57.5

Loving deadlifts :snap: ..... gym nob walks past and says are you lifting that :shock: with look on his face like but your a girl.... Uh huh :nod:

Leg press:

5 x 120kg

6 x 120

6 x 120

Dumbbell lunges:

7 x 9kg

7 x 9

7 x 10

Seated calf raises:

7 x 127.5

7 x 135

7 x 135

Dumbbell shrugs:

7 x 10kg DB

7 x 10

8 x 10

Hanging leg raises:

4 sets of 10

Hyperextensions:

3 sets of 15

stretches

Food: well still working on todays eating of course...but just a query does anyone get stomach cramps :pale: from lots of protein in the diet? Just seem to have gut ache lots. What's with that...do I increase fibre, too much protein, is it the whey from shakes, lactose intolerance...never had this before so don't know :shrug: but I'm gonna play around with some food and see if it helps.

vejo você depois :wave:

[becbec]

Deadlift: bar included

warm up set x 5 @ 50kg

6 x 55kg

7 x 55

6 x 57.5

Loving deadlifts :snap: ..... gym nob walks past and says are you lifting that :shock: with look on his face like but your a girl.... Uh huh :nod:

Heh, it's funny eh. Especially when you can lift more than the guy before you :pfft:

Food: well still working on todays eating of course...but just a query does anyone get stomach cramps :pale: from lots of protein in the diet? Just seem to have gut ache lots. What's with that...do I increase fibre, too much protein, is it the whey from shakes, lactose intolerance...never had this before so don't know :shrug: but I'm gonna play around with some food and see if it helps.

Yup, sometime i get really bad gut cramps from gas but I started having metamucil in the morning and it's gone away now

[runveerun]

Since I starting taking isolate instead of whey my tummy is agreeing with me better now. Whey makes me farty too :pfft:

[Gym rat]

Since I starting taking isolate instead of whey my tummy is agreeing with me better now. Whey makes me farty too :pfft:

I also take whey as well it also makes me a farty as well

[rose]

Good lifts, good eats Miss :salute: Re gut ache, could be lactose, you've upped the eats recently. Do you normally have that much dairy? Process of elimination unfortunately. Reduce/cut and reintroduce slowly. Fibre might sort it. Problem with taking fibre is it's going to interfere with the absorption of nutrients from any food you eat with it. Calcium for example, magnesium, just about anything useful gets carried straight through with it. Same with foods high in phytic acid. Oh shit I just went off on a tangent :doh: Sorry.

[rose]

Dips... set of 5, 4, 5 unassisted... Wide grip pullups: 1.5 unassisted

P.S. 8)

[bar-belle]

Heh, it's funny eh. Especially when you can lift more than the guy before you :pfft:

Most of the guys at our gym don't seem to do deadlifts, squats or any real compound exercises :? . They work their biceps and that is about it or chuck on huge weights and do half arsed bench press :roll:

Yup, sometime i get really bad gut cramps from gas but I started having metamucil in the morning and it's gone away now

Hadn't though about metamucil :idea: but had thought maybe a bit more fibre in the diet may help.

Since I starting taking isolate instead of whey my tummy is agreeing with me better now. Whey makes me farty too :pfft:

:pfft: :pfft:

What brand isolate do you use Vee?

I also take whey as well it also makes me a farty as well

:pfft: :pfft: farty bunch we are huh! As a wise old lady used to say "better an empty room than a bad tenant" :-s

Good lifts, good eats Miss :salute: Re gut ache, could be lactose, you've upped the eats recently. Do you normally have that much dairy? Process of elimination unfortunately. Reduce/cut and reintroduce slowly. Fibre might sort it. Problem with taking fibre is it's going to interfere with the absorption of nutrients from any food you eat with it. Calcium for example, magnesium, just about anything useful gets carried straight through with it. Same with foods high in phytic acid. Oh shit I just went off on a tangent :doh: Sorry.

Thanks Rose...thought you would be proud of me with cracking 2000cals. I just love your tangents..they are so informative :nod: Yip process of elimination ( :pfft: no pun intended) is the way to go. Have always had a fair bit of dairy but think I will cut out the protein shakes over the weekend and see if that helps. Damn.. it was a good way to up the cals. But then whole foods are always better aye.

[runveerun]

I buy my isolate in bulk from a NZBB member on here in 10kg lots, he gets it from fonterra I can give you his details if your interested in buying in bulk. It works out WAAAaaaay cheaper.

[Chillicat]

Deadlift: bar included

warm up set x 5 @ 50kg

6 x 55kg

7 x 55

6 x 57.5

Bloody hell, that's awesome deadlift weights!

[holdenman]

Most of the guys at our gym don't seem to do deadlifts, squats or any real compound exercises :? . They work their biceps and that is about it or chuck on huge weights and do half arsed bench press :roll:

LOL, dont worry that happens at every gym!

[bar-belle]

Deadlift: bar included

warm up set x 5 @ 50kg

6 x 55kg

7 x 55

6 x 57.5

Bloody hell, that's awesome deadlift weights!

Thanks CC...I think deadlift is my fav at the moment :nod:

Most of the guys at our gym don't seem to do deadlifts, squats or any real compound exercises :? . They work their biceps and that is about it or chuck on huge weights and do half arsed bench press :roll:

LOL, dont worry that happens at every gym!

Yeah people are strange :roll:

[bar-belle]

Not a lot of activity this weekend.

Rest day Saturday..

Today's cardio consisted of bike 30mins good intensity, 7 mins of rower and 15minutes on the treadie. Ab's 3 x 60sec plank.

Food today: A bit of cheat food chucked in just to help the calories above 2000. Steak reckons my body will thank me for it

M1. oatmeal, LSA, trim milk, wheatgerm and 4 egg whites

M2. 2 corn thins, pb, 200ml trim milk, protein shake, 1 piece of dark chocolate

M3. tuna, rice, 10 almonds

M4. chicken breast, coleslaw, 1 tomato, creamed rice (post workout)

M5.4 egg whites, 1 whole egg, 1 small piece of french cream cheese cake =P~ =P~ (338cals just for the c/cake)

Have stayed off protein shakes, creatine and NO shotgun since Friday just to see if one of them was the culprit and cause of my volcanic stomach :pfft: And have been all good. Slowly gonna reintroduce (protein shake today) and see if it returns :? But am thinking a change in protein powder could be a good :idea2: Also going to try preworkout cup of coffee instead of NO Shotgun and see if there is any difference in energy levels during my workout. The way I see it they are both stimulants and vasodilators :think: ? Coffee is a hell of a lot cheaper than NO supps.

anyhoo back into weights tomorrow...week 11 begins..

[bar-belle]

Last couple of days in "la maison de gain"

Monday 19th:

Preworkout coffee...man I rate that..I must be super sensitive to coffee (admittedly it was bloody strong :? )...eyes like a possum and blabbering on non stop. Energy plus for the gym whoop whoop

weight stable at 55kg

warmup rower/stretches

bench press

warm up bar x 10

warm up bar x 10

then 3 sets of 4 at 20kg

bent over bar-belle rowincl bar

warm up 30kg

6x 40kg

6 x 40

5 x 40

dumbbell shoulder press

6 x 10kg DB

6 x 10

9 x 10

skull crushersincl EZ bar

6 x 20.5kg

6 x 20.5

4 x 23 PB

bar-bell curl no probs with using bar today

6 x 20.5

6 x 20.5

6 x 20.5

Steak says to me before workout remind me to tell you about 21's.

Well fark :twisted: those are killers :nod:

13kg inc bar EZ for 21's...completely fried after that.

Calories for the day just under 2000

M1. oatmeal, LSA, trim milk, LF yog

M2. shake, wheatgerm, trim milk, 1 apple

M3. tuna, c/cheese/1 potato, 1 apple

M4. pork medallion, coleslaw(no dressing), wholemeal pita,avocado

M5. fillet fresh snapper =P~ , capscicum, coleslaw (nd) tomato, cottage cheese, lite soy

Tuesday 20th

warm up bike/back and upper body stretches

bar-belle squat

warm up bar x 10 ATG

warm up bar x 8 ATG

8 x 20

6 x 20

6 x 40kg

6 x 42.5

6 x 42.5 managed to get to parallel with squats today

stiff-legged deadlifts

warm up 6 x 30kg

warm up 6 x 30kg

6 x 40

6 x 40

6 x 42.5 PB

leg extension

3 sets of 6 x 50kg

lying leg curls

3 sets of 4 x 35kg

standing calf raises

8 x 32.5

8 x 32.5

8 x 35

abductor cable

3 sets 10 x 50lb

hanging leg raises

3 sets of 10

Again had preworkout (bought) coffee..twas good..but think mine was stronger at home :nod:

food today:

M1.M1. oatmeal, LSA, trim milk, LF yog

M2. shake, trim milk, wheatgerm, apple

M3. tuna, 1/2 c rice, cottage cheese, 10 almonds

M4. mountain bread, pb, chicken breast, caps, mushies, 1/2 cLF yog

M5 will be 4 egg whites, 1 whole egg and something else to get me to that magic number

[steak]

coffee..twas good..but think mine was stronger at home :nod:

when you dish it out in desert spoon fulls...Im thinkin your right

crazy over caffeine-enatted deadlift daisy

[teamfatboy]

skull crushersincl EZ bar

6 x 20.5kg

6 x 20.5

4 x 23 PB

bar-bell curl no probs with using bar today

6 x 20.5

6 x 20.5

6 x 20.5

Steak says to me before workout remind me to tell you about 21's.

Well fark :twisted: those are killers :nod:

13kg inc bar EZ for 21's...completely fried after that.

bar-belle squat

6 x 42.5 managed to get to parallel with squats today

stiff-legged deadlifts

6 x 42.5 PB

Nice work, BB, some great progress in there.... esp the skullcrushers! and yes, 21s are a complete but you'l like the great biceps they'll deliver in the end!.

Hooray for coffee...just got the new coffee chica trained at Fuel: tall long black, extra shot, of Fuel Dark blend...

[bar-belle]

Nice work, BB, some great progress in there.... esp the skullcrushers! and yes, 21s are a complete but you'l like the great biceps they'll deliver in the end!.

Hooray for coffee...just got the new coffee chica trained at Fuel: tall long black, extra shot, of Fuel Dark blend...

cheers TFB I want biceps :nod:

and I do like skullcrushers...even like the name it sounds hard core!

A tall...long..thought you were talking about the barista chickie for a minute there :pfft:

[Chillicat]

Steak says to me before workout remind me to tell you about 21's.

Well fark :twisted: those are killers :nod:

13kg inc bar EZ for 21's...completely fried after that.

Ooh 21s - I've been doing them alternate weeks the last few weeks - killer for sure, but very satisfying!

[teamfatboy]

Hooray for coffee...just got the new coffee chica trained at Fuel: tall long black, extra shot, of Fuel Dark blend...

A tall...long..thought you were talking about the barista chickie for a minute there :pfft:

Nearly, Bar-belle, nearly - her name is Rose, she's from Nigeria, working a barista gig while at Uni, but prob only around 165cm, not so tall. Her coffee's great, tho =P~

[VampireChick]

Have stayed off protein shakes, creatine and NO shotgun since Friday just to see if one of them was the culprit and cause of my volcanic stomach :pfft: And have been all good. Slowly gonna reintroduce (protein shake today) and see if it returns :? But am thinking a change in protein powder could be a good :idea2: Also going to try preworkout cup of coffee instead of NO Shotgun and see if there is any difference in energy levels during my workout. The way I see it they are both stimulants and vasodilators :think: ? Coffee is a hell of a lot cheaper than NO supps.

anyhoo back into weights tomorrow...week 11 begins..

That's good to know - interested to see how you go without the supps cause I've let them go also (I was becoming too dependent on them). So now have a protein shake with 1T oats and a black coffee. Three weeks off them and them totally do the job! If anything, my energy levels are consistent throughout the day.

[bar-belle]

Nearly, Bar-belle, nearly - her name is Rose, she's from Nigeria, working a barista gig while at Uni, but prob only around 165cm, not so tall. Her coffee's great, tho =P~

:doh: and I thought I was being clever :pfft:

That's good to know - interested to see how you go without the supps cause I've let them go also (I was becoming too dependent on them). So now have a protein shake with 1T oats and a black coffee. Three weeks off them and them totally do the job! If anything, my energy levels are consistent throughout the day.

Haven't noticed a drop in energy during workout from not having the NO Shotgun and having coffee preworkout instead...think the body does get acclimatised to supps...so I spose that is why it's good to cycle these things. My energy levels generally are up there too... think that is from consistently increasing my calories to a good level 2113 for maintenance for me. Not having so much protein powder, going for the whole food instead and hey presto volcano tummy gone. Gonna try a different brand of whey isolate too when this lot is finished.

Thursdays efforts:

preworkout coffee with extra shot

warm up cross trainer (for a change)/rower/stretches

Dips

unassisted 1 set of 4, 5, 6 (pretty happy with that)

Wide grip pullups

1 unassisted and 10 spotted

1 unassisted and 11 spotted

1 unassisted and 12 spotted ( PB for those reps)

Lateral raises

4 x 8kg Db

6 x 6kg

6 x 6kg

still playing around with the weights not 100% convinced I have got it right yet - form wise.

Tricep pushdowns

8 x 80lb

8 x 80

5 x 90 PB

Cable curls

4 x 80lb

4 x 80

7 x 80 (only cos steak was there pushing me! )

Abs: haning leg raises 3 sets of 10, then plank 1 x 90sec, 1 x 75sec, 1 x 60sec.

Food:

M1. oatmeal, LSA, trim milk, LF yog, egg whites

M2. tuna, wholemeal pita, pb (man I love that stuff it is like a little treat :shifty: )

M3. steak, rice

M4. chicken breast, mountain bread, pb

M5. protein shake, trim milk, wheatgerm and almonds

Off to workout soon deadlifts today... no TP today he's on the briny today but the upside is that I will be having freshly caught snapper for dinner

[Travel Express]

Snapper can't say ive had that before... You northislanders seem to love it though.