Morattigirl's Metal

[nate225]

Make the most of it - it'll catch you up at some point! Big SP from Melbourne is a Sheiko guru & he reckons his best lifts have come when he's been beat up & broken. Different philosophy in the East I guess - athletes are plentiful & expendible so no point worrying about the personal toll on individuals, only results matter!! :grin:

Keep up the hard mahi.

Nate

Im not a sheiko guru by any means but my past experience with 29, I dont think the "flu" comes into much place with #29 as aposed to the 32,37,37RV cycles. maybe TFB can give hes insight on how his week 3/4 went. but the cycle shouldnt leave u battered as hell. if anything it kinda primed you up

Keep up the Hard work chicky all that conditioning work/cardioish stuff should also be helping with your recovary, Remember stretching is king

Maybe not, again Sheiko's not my thing John!

From my understanding a lot of templates have had volume reduced (have you seen the templates from some of the elite Russian mens & womans lifters? :shock: Damn! Although I believe there is experimentation with lower volume at elite level now but awaiting translation).

Agree with you fully re: active recovery comments.

On an aside - great to see so many converts to Sheiko & PLing/ Strength programmes here now. Have to say if I ever went back to PLing I'd go Sheiko FTW (big call seeing as I'm a WSB fan!).

[teamfatboy]

My 2c worth from my first go-around on #29 was it didn't beat me up - but that's why #29 was recommended to me, and I

would think I'm nowhere near as CV-fit as MG must be.

But yep, the cardio helped, and I've never been more convinced of the value of stretching so much as after not doing it a coupla times on deadlift Wednesdays!

[Pitbull]

Very nice Cardio Session :clap: :grin:

[morattigirl]

About time I updated my journal, been a busy girl I have , so yeah feeling good with the Sheiko am stretching alot more than normal which is good as it's one thing I no way do enough of :shifty:

Cheers Emma, is abit of a killer that one too :pfft:

So here's Friday sess - Week 4 Day 3

Squat

45kg x 5 x 1

55 x 4 x 1

60 x 3 x 2

70 x 3 x 6

Bench

25kg x 6 x 1

30 x 5 x 1

35 x 4 x 2

40 x 3 x 2

42.5 x 2 x 2

40 x 3 x 2

35 x 4 x 1

30 x 6 x 1

25 x 8 x 1

DB Fly

5kg x 10 x 5

Dips

BW + 10kg Plate - feet up on opp bench

GM (sitting)

Bar x 5 x 5

ABs

10 x 5 (did a couple of extra sets)

And added in a few Standing Calf Raises 105kg x 15 x 5

And done

[bar-belle]

Good work MG...not long to go now..I'm sure Boris will have treated you well :grin:

[Big john]

ABs

10 x 5 (did a couple of extra sets)

And added in a few Standing Calf Raises 105kg x 15 x 5

Uhhh....whered these come from auw? :evil: :grin: :pfft:

KUTGW chicky like Bar-belle said...not far now

[morattigirl]

ABs

10 x 5 (did a couple of extra sets)

And added in a few Standing Calf Raises 105kg x 15 x 5

Uhhh....whered these come from auw? :evil: :grin: :pfft:

KUTGW chicky like Bar-belle said...not far now

Ha MG extras :wink: can never do enough Abs big boyee :pfft: and yea man can't wait for next weekend. Test day here I come....

So tonight Week 5 (repeat week 1 day 1)

Bench

25kg x 5 x 1

30 x 4 x 2

35 x 3 x 2

40 x 3 x 5

Squat

45kg x 5 x 1

55 x 5 x 2

60 x 5 x 5

Bench

25kg x 5 x 1

30 x 5 x 1

35 x 4 x 4

DB Fly

7.5kg x 10 x 5

Good Mornings (standing)

40kg x 5 x 5

And throw some more Abs in... Hanging Knee Raises 12 x 5 sets :grin:

Everything felt real good tonight, squats: was getting nice and low, have been trying to work on squeezing my ass before squatting & have been sitting back into it as if doing a GM (as per Tiny T's advice) am liking this technique although I seem to be lacking the THRUST & HEAD BANG at the top :pfft: Sorry Harley I couldn't resist :grin:

Powered through the bench tonight also, no worries. Saaaaweet

[bar-belle]

the THRUST & HEAD BANG

More like KAPOW!! :pfft:

[morattigirl]

the THRUST & HEAD BANG

More like KAPOW!! :pfft:

That's the word I was looking for! BOOM :pfft:

[Big john]

the THRUST & HEAD BANG

More like KAPOW!! :pfft:

That's the word I was looking for! BOOM :pfft:

if only he could transfer that into his dead...instead of KASPLAT! :twisted:

[bar-belle]

if only he could transfer that into his dead...instead of KASPLAT! :twisted:

:naughty: tsk tsk...

[tinytraps]

More like KAPOW!! :pfft:

That's the word I was looking for! BOOM :pfft:

if only he could transfer that into his dead...instead of KASPLAT! :twisted:

now now john your smack seems to be infecting everyones journals :naughty:

You wait and see my dead rise like a 15yo boy watching a night in paris! :pfft: :pfft: :pfft:

[Big john]

if only he could transfer that into his dead...instead of KASPLAT! :twisted:

:naughty: tsk tsk...

No doubt he schemes a mighty smackcomeback as we speak LOL! :twisted: ...Gotta love being competitive :twisted: :grin: smack aside, hes one dude i love training with. intensity :clap:

[morattigirl]

Killer Cardio Workout

High Knees - Jog x 500 reps

Leg lift, Star Crunch, Butt lift & lower (abs) x 30 reps

Low Jacks (like star jumps) x 500 reps

Side Plank Lift (up on hand) x 25 reps each side

Scissors x 500 reps

Knee Tucks x 25 reps

AND COLLAPSE!!!!

Time: 25:52 \:D/ - Am stoked as last time I did this was June this year for 27:31

[bigdogbob]

nice time ...mean workout ...awesome :clap:

[morattigirl]

nice time ...mean workout ...awesome :clap:

Cheers Ness, it was tough but I think timing these workouts really makes a difference and fully makes you push that lil bit harder just to beat your time :nod:

[Big john]

intense work there chick :clap:

[morattigirl]

Week 5 - Day 2

Deads to knees

55kg x 3 x 1

65 x 3 x 2

75 x 3 x 2

80 x 3 x 4 - Phew

Incline Bench

30kg x 6 x 4

Dips

BW + 10kg Plate feet opp bench

Outta time, back to work...

Later that day

Rack Pulls

60kg x 4 x 1

70 x 4 x 1

80 x 4 x 2

90 x 3 x 4

These all felt real good tonight, waaaay better than Week 3 but maybe because of the rest time this afternoon I'm thinking :think:

Lunges

25kg BB x 5 x 5

Abs

Weighted Crunch 10kg Plate x 10 x 5 (couple of extra sets)

And off to Touch

[VampireChick]

You playing Touch chick? Gosh I haven't played in a few years. Have been thinking about getting back into it.

[morattigirl]

You playing Touch chick? Gosh I haven't played in a few years. Have been thinking about getting back into it.

Yup playing at the Mount, started up last week. I love it aye. Good for a run around and the piss ups are always a winner too :pfft:

[morattigirl]

Week 5 - Day 3

Bench

25kg x 5 x 1

30 x 5 x 1

35 x 4 x 1

40 x 3 x 2

42.5 x 2 x 2

40 x 3 x 2

35 x 4 x 1

30 x 6 x 1

25 x 8 x 1

DB Fly

5kg x 10 x 5

Abs

Knee Tuck to Parallel x 10 x 5

Squat

45kg x 5 x 1

55 x 4 x 2

60 x 3 x 2

65 x 3 x 5

GM's - sitting

Bar x 5 x 5

Pullups

BW x 5 x 5

So all done Deload next week and then test Sat :grin: God I hope my numbers have come up!

[teamfatboy]

They will, MG, they will.... get some good advice on your test day, follow the plan and the numbers will come :nod:

[Big john]

So all done Deload next week and then test Sat :grin: God I hope my numbers have come up!

Rumor has it shes got a secret weapon up her sleeve 8) :twisted:

[steak]

wizards sleeve :grin:

[morattigirl]

So all done Deload next week and then test Sat :grin: God I hope my numbers have come up!

Rumor has it shes got a secret weapon up her sleeve 8) :twisted:

wizards sleeve :grin:

:wink:

Deload - Day 1

Bench

25kg x 3 x 1

30 x 3 x 2

35 x 2 x 2

40 x 1 x 4

Deads

45kg x 3 x 1

55 x 3 x 1

65 x 3 x 2

Shortest workout ever in MG history