Defection from the Mother Land

[bar-belle]

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

Mmm wouldn't say I love it...a bit overrated and bland..now give me john dory or marlin any day especially when you have caught it yourself

[bar-belle]

Just in from workout....really good sesh and feelin it a little

night shift tonight :doh: but it's ok tho I work in a hospital...we have wheelchairs

Pre workout coffee

Warm up bike/stretches

Deadlift

warm up 7 x 30kg

warm up 6 x 50kg

6 x 55

6 x 57.5

6 x 60 \:D/ (PB for reps)

Leg press

5 x 112.5kg

5 x 120

5 x 127.5

Dumbbell lunges

3 sets of 6 x 10kg Db

Seated calf raises

8 x 135kg

8 x 142.5

8 x 142.5 PB

Dumbbell shrugs

3 sets of 8 x 10kg Db

Decline crunches

3 x 15 reps

Hyperextensions

3 x 15 reps

next week last week of programme so will spend some time :think: ponder what I will do next...ohh the possibilities :nod:

food today so far

M1. oatmeal, LSA, Lf yog, trim milk, protein shake

M2. wholemeal pita, pb, 4 egg whites, 1 whole egg

M3. tuna, rice

bit behind on meals but as I will be awake aaaallll night I will make up for it then

また後で

[teamfatboy]

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:

Well, being realistic, what were the odds... every other barista in this town's a standard kiwi :grin:

Still makes a great cuppa :nod:

[bar-belle]

Not alot happening el journal really. Saturday was rest day after a busy night shift assisting new little kiwis into the world. So I didn't get to use the wheelchair at work and I was sore from deadlifts. Oh and I forgot my protein shake, over nuked my oatmeal and it splattered the micro.so just had to eat tuna o/night Yeah I know :boohoo: Was a bit low on calories yesterday after sleeping half the day sooo at the family get together I had a a couple of helpings of pasta salad and some of guilt free icecream =P~

Today did a bit of cardio, 35 minutes between bike and intensity programme on treadie. Then did 4 x plank for 60secs.

Back into weights tomorrow...week 12... finale of the lean,sexy woman workout from bb.com

[startinfromscratch]

splattered the micro

ben there!

week 12... finale of the lean,sexy woman workout from bb.com

good stuff. what is on the agenda next? bbing.com is full of commercial shite, but there are also some great articles/programs on there too.

[bar-belle]

splattered the micro

ben there!

week 12... finale of the lean,sexy woman workout from bb.com

good stuff. what is on the agenda next? bbing.com is full of commercial shite, but there are also some great articles/programs on there too.

[teamfatboy]

week 12... finale of the lean,sexy woman workout from bb.com

good stuff. what is on the agenda next? bbing.com is full of commercial shite, but there are also some great articles/programs on there too.

Hmmm not sure Steak thinks he has plans for me but I'm thinkin I'll keep him in suspense just a little longer

Is Steak suspended? Jeepers, hope you used good ropes :grin: After all, he's piling on the beef :nod:

[bar-belle]

Is Steak suspended? Jeepers, hope you used good ropes :grin: After all, he's piling on the beef :nod:

Yip only the best for my boy "Three Strand Twisted Polypropylene" :pfft:

[bar-belle]

WEEK 12

Preworkout expresso (totally rate this)

warm up rower/ stretches

MONDAY

Bench press:

warm up bar x 2 sets

warm up 4 x 10kg

4 x 20

4 x 20

2 x 22.5

3 x 22.5 PB

Bent over bar-belle row: incl oly bar

6 x 30kg

6 x 40

6 x 40

6 x 42.5 PB

Dumbbell shoulder press:

8 x 10kg

6 x 10

3 x 12.5 (couldn't get out any more it feels like a big jump from 10kg to 12.5kg DB's) PB

Skull Crushers:incl EZ bar

3 sets of 5 x 23kg ( really pleased with this as last week I could only do 1 set of 4 @15kg)

Bar-belle curl:incl EZ bar

6 x 20.5kg

6 x 20.5

5 x 23

Food:

M1. oatmeal, LF yog, LSA, s/trim milk, protein shake

M2. pork medallion, 1/2 c couscous, pb

M3. tuna, cottage cheese, mountain bread, fruit muffin (made by my 10 year old, budding baker so I couldn't really say no)

M4. chicken breast, mushrooms, salad greens, feta cheese and olives

M5. protein shake, 200ml s/trim milk and banana, 10 almonds

TUESDAY

Pre workout expresso

warm up bike/stretches

Bar-belle squat

warm up bar x 10 reps ATG

warm up 20kg x 6

5 x 40kg

4 x 45

6 x 45 parallel PB

Stiff-legged deadlift:incl oly bar

warm up 7 x 30kg

7 x 42.5

6 x 42.5

6 x 45 PB

Leg extension:

6 x 40kg

6 x 50

6 x 50

5 x 55 PB

Lying leg curls:

5 x 30kg

4 x 35

4 x 35 (not my favourite exercise, it all feels abit unco really and slow to make gains on)

Standing calf raises

10 x 35kg

9 x 37.5

9 x 40 PB

Abductor cable:

3 sets of 10 @ 50lb

Exercise ball crunches:

3 sets of 15

Have been taking Cell Mass post workout and will stop this at the end of this week and have a break for a month I think as have been on it for about 3 months now.

Food so far:

M1. oatmeal, LF yog, LSA, s/trim milk, protein shake

M2. chicken breast, 1/2 c brown rice, pb

M3. 2 small potatoes, tuna, mountain bread, 10 almonds

895 cals to go to 2200.... oh btw have been officially served by Steak.... not a serving of Steak :pfft:

I'm still just getting to 2000 cals most days and finding it a bit hard to get all the cals in, so today he got stuck in and rightly so ...I find it hard to eat as the day goes on sooo gonna have the mother of all breakfasts from here on in to get the cals and then can taper it down as the day goes on.

vederti dall'altra parte

[becbec]

Well done on the PB's miss smiley queen :clap:

[bar-belle]

Well done on the PB's miss smiley queen :clap:

:pfft: :pfft: thanks Bec umm I got a bit carried away on the smileys...they're just so cute!!

[Travel Express]

so this would be the final week then???

[Sakura]

Skull Crushers:incl EZ bar

3 sets of 5 x 23kg ( really pleased with this as last week I could only do 1 set of 4 @15kg)

Excellent progress!! :clap:

When you get to the end of week 12 can you (pretty please) post up your before and after stats? Like BF/lean mass changes and progress made with weights? That would be super cool.

[bar-belle]

so this would be the final week then???

:pfft: You catch on quick TE!! :wink:

Skull Crushers:incl EZ bar

3 sets of 5 x 23kg ( really pleased with this as last week I could only do 1 set of 4 @15kg)

Excellent progress!! :clap:

When you get to the end of week 12 can you (pretty please) post up your before and after stats? Like BF/lean mass changes and progress made with weights? That would be super cool.

Oh thanks for that...and for posting in my journal I will put up stats etc and might post up some pics too :?

[Travel Express]

Travel Express wrote:so this would be the final week then???

:pfft: You catch on quick TE!! :wink:

:pfft: think sometime last week you posted it was the last 2weeks??? unless no one else clicked, then yes i catch on quick :pfft:

[bar-belle]

Ok back to my poor neglected journal....it's gonna be a bit of a long one so have some and pull up a pew

For the last coupla days I have been passing spanners down a greasy hole to my pirate and making sure he has enough fuel in le tank for hugeness :pfft: not to mention dressing up as a smurf like creature and acid washing the hull of a frickn huge boat :evil: Any hoo moving right along.

Friday 30th Oct

Felt a bit bleh.. pretty stressed out with boat=bring out another thousand :?

Anyway had a good talk to myself and it turned out to be a good sesh.

Preworkout coffee

Warm up rower/stretches

Dips:

3 sets of 6 unassisted

Pullups:

each set 1 x unassisted

1 x 10 spotted

1 x 11 spotted

1 x 14 spotted

Lat raises:

6 x 3kg DB to check form

3 sets of 6 at 6kg

8 x 3kg to finish

Tricep pushdowns:

8 x 90lb

4 x 100

4 x 100 PB

Cable curls:

4 x 80lb

4 x 80

5 x 80

Abs: 3 x plank 60 secs

hanging leg raises: 3 sets of 10

Food:

M1. 1 1/2 c oatmeal, s/trim milk, LSA, lite yog, pp, wholemeal bread x 1 with vegemite

M2. tuna, pita, 10 almonds, anzac cookie :oops:

M3. 4 egg whites, 1 whole egg, lite tortilla, kiwifruit

M4. chicken breast, coleslaw, tiny piece of feta, apple, almonds, lite yog 1/2 cup.

M5. chicken breast, 1/2 caps, 1 c mushrooms, 1/2 red onion, pp and 200ml s/trim milk

Sunday 1st Nov:LAST DAY OF 12 WEEK PROGRAMME

preworkout double shot coffee

warm up bike/stretches

Deadlift:

warm up at 30kg and 50kg x 7 reps

6 x 60kg

4 x 65

4 x 70 PB

Leg press:

5 x 127.5kg

4 x 127.5

5 x 127.5

4 x 135 PB

Dumbbell lunges:

6 x 10kg DB

6 x 10

7 x 10

Seated calf raises:

6 x 142.5kg

7 x 142.5

7 x 150 PB

Dumbbell shrugs:

8 x 10kg

6 x 12.5

6 x 12.5

6 x 15 PB

Decline crunches:

3 sets of 15

Hyperextensions:

1 x 15

1 x 15 with 5kg plate

1 x 10 with 5kg plate PB

Food:

M1. 1 1/2 c oatmeal, LSA, 1/2 banana, 1/2 c s/trim milk, protein shake, wholemeal bread with organic pb

M2. 2 slices of f/f chicken breast, pita

M3. chicken breast, 1/2 c pasta, c/cheese, apple, almonds

M4. tuna, lite tortilla, c/cheese, salad greens, lite yog, kiwifruit

M5. protein shake, 100ml s/trim milk, 5 egg whites.

Started at the gym about 18 weeks ago at 61kg and then changed my programme to my current one 12 weeks ago.

COMPARISON STATS WEEK 3 TO WEEK 12 OF PROGRAMME

Week 3 weight: 58kg body fat 21.05%, BF 12.21kg,LBW 45.79kg, chest 83cm, Bicep 29cm, Thigh 53cm, Calf 35cm, Waist 70cm

Week 12 weight: 55kg body fat 15.87%, BF 8.73kg,LBW 46.27kg, chest 77.5cm :cry: , Bicep 30cm, Thigh 51cm, Calf 35cm, Waist 67.5cm

Progress in some of the weights/exercises:

Bench press: wk 1=10kg, wk 12=22.5kg

Stiff legged deads:wk 1=12.5kg, wk 12 =45kg

Deadlift: wk 1=22.5kg, wk 12=70kg

Squats:wk 1=7.5kg, wk 12=45kg

Leg press:wk 1=60kg, wk 12=135kg

Skull crushers: wk1=10.5, wk 12=23kg

Bar-belle curls: wk 1=15kg, wk 12=23kg

Bent over bar-belle rows: wk1=22.5kg, wk12=42.5kg

All in all I think the bb.com programme has been great...taught me compound exercises and I have seen some cool changes in my bod and abs (still under a small layer of fat) that at age 40 after 5 children :shock: (yes you read that right) I never imagined I could have.

But moving right along...Steak is writing my new programme as I type...so watch this space.

σας βλέπω από την άλλη πλευρά

[Travel Express]

There is some very good improvements there BB :clap:

Can't wait to see your next journal under Captain Steak :nod:

[rose]

Awesome changes and gains there Miss, you must be pleased. Keep up the good work

chest :cry:

Can't beat a great arse :pfft: 8)

[startinfromscratch]

awesome progression there BB!

good to see the figures in a straight comparison too, tells the story so much better.

KUTGW

[runveerun]

What a fantastic job you've done! When will the before and after pics be posted?

Well done on your achievement Miss BB!! Are you having a relaxed day or two before the new programme, you deserve a break! 5 kids too well done you! :clap:

[Chillicat]

Wow, you've had amazing results! Well done!! Makes my efforts look pretty pathetic, and I'm going as hard as I can!!!

[teamfatboy]

I'm with the others on this BB - you've done marvellous things, absolutely inspiring. KUTAW (A=Awesome!) :notworthy:

[bar-belle]

There is some very good improvements there BB :clap:

Can't wait to see your next journal under Captain Steak :nod:

Cheers TE

New programme started today... hmmm what to call it :think:

Awesome changes and gains there Miss, you must be pleased. Keep up the good work

chest :cry:

Can't beat a great arse :pfft: 8)

Oh thanks Rose, yip I'm stoked and you're right about the arse...I can buy boobs if I have too :pfft:

awesome progression there BB!

good to see the figures in a straight comparison too, tells the story so much better.

KUTGW

churr SFS...I will KUTGW..I've got some new goals now and can't wait to see how the next 3 months pans out :nod:

What a fantastic job you've done! When will the before and after pics be posted?

Well done on your achievement Miss BB!! Are you having a relaxed day or two before the new programme, you deserve a break! 5 kids too well done you! :clap:

Tah very much Miss Vee. Ahh will take some pics and might post them...I think I need a spray tan and a new bikini first tho :oops:

No rest for the wicked started new programme today \:D/ . Yes I have done my bit for keeping the human race going...think I'll leave it to someone else now :wink:

Wow, you've had amazing results! Well done!! Makes my efforts look pretty pathetic, and I'm going as hard as I can!!!

cheers CC...I am pleased with my stats but it's still a work in progress Ahh and I wouldn't say that about your efforts :nono:KUYourGW :nod:

I'm with the others on this BB - you've done marvellous things, absolutely inspiring. KUTAW (A=Awesome!) :notworthy:

Are you back in the antipodes TFB?

:thankyou: for the encouragement. Everyone is so supportive..very kool!

[bar-belle]

Ok so here is day 1 of the pirate's programme :pfft:

Monday 2nd November

preworkout coffee

warm up rower/stretches

Incline DB press:

couple of warm up sets (never done this exercise before)

6 x 9kg

7 x 10

6 x 10

6 x 12.5

Incline Flys:

couple of warm up sets as again incline fly virgin

3 sets of 6 x 8kg DB

Preacher curl:

4 sets of 6 x 7.5kg ( man that one is a kicker )

Reverse Barbelle curl: including EZ bar

2 sets of 13kg

This is the programme Day 1 chest/biceps, Day 2 back -upper/lower/ abs

Day 3 is rest day or cardio, Day 4 hamstrings/calves, Day 5 delts/triceps, Day 6 rest or cardio and abs, Day 7 quads/calves. Some days will be higher reps and others 6 reps/set. This is also with caloric intake of 2300-2400. Each 4th week will be an assessment week. Pretty excited to get stuck in and see where it takes me :nod:

Food today:

M1. 1 1/2c oatmeal, s/trim milk, lite yog, wholemeal bread, pb

M2. pp, 200ml s/trim milk, 1/4 c wheatgerm, mountain bread, pb

Post workout shake

M3.chicken breast, mountain bread, apple

M4. tuna, pita, salad, c/cheese, kiwifruit

M5. 4 egg whites, 1 whole egg, pp with 100ml s/trim milk, almonds

Too much pp for my liking but not that organised with food today, rushing around like a blue arsed fly and then off to work this arvo.

[Travel Express]

Preacher curl:

4 sets of 6 x 7.5kg ( man that one is a kicker )

Fully agreed. alot harder than what i thought no wonder i hardly see anyone attempting them in my gym.