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Morattigirl's Metal

morattigirl

By morattigirl
in Workout journals

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morattigirl Senior member

morattigirl

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Good stuff MG :nod:

Haha don`t know how you`d be able to catch/pass a ball after a hard sesh of arms like that! Good luck :)

Cheers Rook, haha yeah I had a few hours before touch so knew I'd be sweet :D

welcome to the gun show 8) sheesh thats some uber volume mate! The mounts gonna be loaded with cannons this summer :pfft:

lol the gun show :pfft: cheers dude yup was happy with that sesh :nod: and tri's are fully feeling it today!

So TT are ya sorted for the roadtrip? Good times ahead :nod: Oh i forgot to mention that I have a couple of rules while you're staying at the Moratti Mansion.... No skinny dipping in the pool and keep you're eyes off my daughter! Or I'll have to open my can of Whipass on you :pfft: :grin:

rumor has it while u were busting your guns on DB curls, you popped yr ipod armband?!

MG getting her SWOLE ON!

:pfft:

good bench missy

:pfft: :pfft: Who told you that? :shifty:

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Viking Power Veteran member

Viking Power

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TT doesnt skinny dip...he fat dips :pfft: :grin: I think you need to give her that speech bud us dorklanders seem to draw attention to ourselves :wink:

LOL oh I think she's pretty safe MG :pfft: :pfft: TT your properly not her sort :pfft: :pfft: ouch sorry dude but have a cool trip oh to be young again...... :grin:

MG keep pumping those arms miss you powerbuilder....

VP

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morattigirl Senior member

morattigirl

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For sure VP :D :salute:

Today:

WU - Bike 5 mins

Good Mornings

Bar x 8

30kg x 12

35kg x 10

40kg x 10

45kg x 8

50kg x 6

Lying Leg Curl

20kg x 12

25kg x 10

25kg x 10

Adductor Machine

30kg x 15

35kg x 12

40kg x 10

Abductor Machine

35kg x 15

40kg x 12

45kg x 10

Walking Lunges

7.5kg DB's x 36 x 3 sets

Glute Isolator

40kg x 12

45kg x 10

50kg x 8

Box Step Ups

5kg DB's x 20 x 3 sets

Oblique Twist w Medicine Ball

4kg x 50

7kg x 50

7kg x 50

20 minutes on Bike to finish. Mean workout!

Sweating like a cornered virgin

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Big john Veteran member

Big john

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Today:

WU - Bike 5 mins

Good Mornings

Bar x 8

30kg x 12

35kg x 10

40kg x 10

45kg x 8

50kg x 6

Lying Leg Curl

20kg x 12

25kg x 10

25kg x 10

Adductor Machine

30kg x 15

35kg x 12

40kg x 10

Abductor Machine

35kg x 15

40kg x 12

45kg x 10

Walking Lunges

7.5kg DB's x 36 x 3 sets

Glute Isolator

40kg x 12

45kg x 10

50kg x 8

Box Step Ups

5kg DB's x 20 x 3 sets

Oblique Twist w Medicine Ball

4kg x 50

7kg x 50

7kg x 50

20 minutes on Bike to finish. Mean workout!

Sweating like a cornered virgin

:pfft: :pfft: :pfft:

mad volume

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morattigirl Senior member

morattigirl

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Yay could finally make it back to the gym tonight. Due to Monday's leg sesh I was barely able to walk for the last few days, my hammies and glutes have been causing me some pain courtesy of those GM's and Walking Lunges :shock:

Tonight consisted of:

Bent over DB Rows

5kgs x 12

7.5kg x 12

10kg x 10

12.5kg x 6

Single Arm DB Row

10kg x 12

15kg x 10

17.5kg x 8

20kg x 6

WG Lat Pulldown

40kg x 12

45kg x 10

50kg x 8

55kg x 7

Rear Delt Cable Flyes

15kg x 12 x 2 - After 2nd set Cage became free so I boosted for it before some else got to it

Rack Pulls

60kg x 8

70kg x 5

80kg x 5

85kg x 5

90kg x 5

Decline AB Crunch

10kg plate x 20 x 2

Combat Class

Done and dusted, Happy Girl now :nod: :grin:

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Rookie Senior member

Rookie

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Yay could finally make it back to the gym tonight. Due to Monday's leg sesh I was barely able to walk for the last few days, my hammies and glutes have been causing me some pain courtesy of those GM's and Walking Lunges :shock:

That`s when you know, it was a hard session!! Well done MG keep at it, you doing well :clap:

Good back session!! You`ll have wings in no time :nod: !!

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morattigirl Senior member

morattigirl

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Cheers Rook :D

Decided to give this circuit of John's another crack, he's determined to beat me but hey let's just be honest... it ain't gonna happen :wink: :grin:

So Weighted Circuit went like this:

20 minutes

Military Press 15kg BB

Box Stepups 7.5kg DB's

Decline AB Crunch 10kg Plate

Hammer Curls 5kg DB's

Tricep Rope Pulldown 30kg

Close Grip Seated Row 25kg

Woodchops 15kg

6 Rounds 5 Stations. Up 3 stations from last time... Come and get the title BJ :wink:

Cable Crossover

15kg x 12 x 3

Seated Machine Shoulder Press

35kg x 12

40kg x 12

45kg x 10

50kg x 8

Single Arm Cable Side Raise

10kg x 12 each x 3

Seated DB Shoulder Press

10kg x 8 x 3

Incline Walking

20 minutes

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morattigirl Senior member

morattigirl

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nasty nasty nasty! :)

ive still yet to try your weights circuit.... however my gym aint that big to whore a load of equipment all for me :cry:

soon i wil tho!

Here's one for ya Mike... No weights needed :grin: Did this one tonight:

Killer Cardio Workout - Fastest Time

High Knees - Jog x 500

Abs (Lift legs, star crunch, butt lift, lower legs) x 30

Low Jacks (Starjumps without arms) x 500

Side Plank Lift (up on arm) x 25 each side

Scissors x 500

Knee Tucks x 25

Done in 24:01 Phew hard work man

Last did 19/10/10 25:52

Went to see Sports Physician today, no muscle tear in hip. she's given me the go ahead to get back in my squat rack \:D/ basically muscles all around that area are tight as hell so need to do lots of stretching and a few pilates classes

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teamfatboy Veteran member

teamfatboy

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Here's one for ya Mike... No weights needed :grin: Did this one tonight:

Killer Cardio Workout - Fastest Time

High Knees - Jog x 500

Abs (Lift legs, star crunch, butt lift, lower legs) x 30

Low Jacks (Starjumps without arms) x 500

Side Plank Lift (up on arm) x 25 each side

Scissors x 500

Knee Tucks x 25

Done in 24:01 Phew hard work man

Last did 19/10/10 25:52

Went to see Sports Physician today, no muscle tear in hip. she's given me the go ahead to get back in my squat rack \:D/ basically muscles all around that area are tight as hell so need to do lots of stretching and a few pilates classes

Jeepers - looks like an aptly-named work-out there MG...... but great to hear the hip's got the green light! :clap: Let that be a lesson to ya - stretching counts! :nod: :roll:

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Rookie Senior member

Rookie

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Went to see Sports Physician today, no muscle tear in hip. she's given me the go ahead to get back in my squat rack \:D/ basically muscles all around that area are tight as hell so need to do lots of stretching and a few pilates classes

Awesome news MG!! Good to hear you`ll be back int he squat rack :grin:

Always good to see ya training hard, numbers on the squat should be on their way up in no time :nod: Go hard MG!!

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morattigirl Senior member

morattigirl

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Jeepers - looks like an aptly-named work-out there MG...... but great to hear the hip's got the green light! :clap: Let that be a lesson to ya - stretching counts! :nod: :roll:

For sure :nod:

Impressive :grin:

Cheers chicky, sounds like that's you too in the squat rack tomorrow :D

Awesome news MG!! Good to hear you`ll be back int he squat rack :grin:

Always good to see ya training hard, numbers on the squat should be on their way up in no time :nod: Go hard MG!!

I know I can't wait! Just gonna take it light to start off with and go from there :grin:

:nod: very good work MG keep firing away mate 8)

PS: Green Light great now get back in the squat rack - Yeah Buddy

VP

:salute: :grin:

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morattigirl Senior member

morattigirl

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Seems like forever since i've posted in here, but I haven't been doing nothing. Been on a few Powerwalks just haven't been able to get into gym cept for last fri where I did a circuit, anyway hit up Westwave yesterday while John was having the time of his life at work :pfft:

WU - Treadmill 10 mins

Time to jump back in the squat rack, wanted to keep it light and see how we go...

Squats

40kg x 10

40kg x 10

40kg x 10

45kg x 10

45kg x 10

45kg x 10

50kg x 10

50kg x 5

These were tough! Wow I can't believe how much strength I've lost, no actually I can coz it doesn't take much and it's been around 5/6 wks I think since i last squatted?

Alternate Single Leg Lunge

7kg DB's x 12 x 3

OMG I could hardly even do these. Wtf!!!!

Standing Calf Raise

96kg x 20

102kg x 20

108kg x 20

114kg x 20

Lots of AB's

Incline Walking 20 minutes

Was gutted with that workout, that was just shit for me but my legs could not handle any more than that :twisted: Just time I guess

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morattigirl Senior member

morattigirl

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r yous poppin up for sesh while youre up in Aucks mate? :)

Yeah mate, thought we might cruise up tomorrow if that's cool :D

:pfft: :pfft:

easy to loose strength mate but even easier to get it back to were 8) you just push harder each session and in a couple off weeks BOOM you're there again train hard its all about conditioning nothing too it but too do it 8)

VP

:grin: All good VP, but holy hell I can hardly walk today! But yup yup I shall train hard - always do :wink:

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Viking Power Veteran member

Viking Power

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r yous poppin up for sesh while youre up in Aucks mate? :)

Yeah mate, thought we might cruise up tomorrow if that's cool :D

:pfft: :pfft:

easy to loose strength mate but even easier to get it back to were 8) you just push harder each session and in a couple off weeks BOOM you're there again train hard its all about conditioning nothing too it but too do it 8)

VP

:grin: All good VP, but holy hell I can hardly walk today! But yup yup I shall train hard - always do :wink:

awesome work champ 8)

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