Morattigirl's Metal

[morattigirl]

CBC

Bench

30kg x 5

35kg x 4

40kg x 2

45kg x 2 (1 assisted)

47.5 - Faaaark

42.5 x 2

CG Press

25kg x 10

30kg x 10

30kg x 10

35kg x 6

37.5 x 4

Rope Pulldowns

25 x 12

35 x 12

Don't know why I only did 2 sets of these? Must have got sidetracked yakking

DB Flyes

8kg x 12 x 3

Few Abs

Bike - 20 minutes

Great to catch up with the crew again. Stay cool

[morattigirl]

Took the boyz into my gym today to hit some shoulders

Singe Arm Cable Side Raise

10kg x 12 x 3

Seated Machine Shoulder Press

35kg x 12

40kg x 12

45kg x 10

50kg x 8

Incline DB Press

10kg x 12

12.5kg x 10

15kg x 8

Lat Raises s/s Front Raises

7.5kg x 8/5kg x 16 x 3 sets

BB Upright Row

17.5kg x 12

20kg x 10

22.5kg x 8

25kg x 6

Decline Ab Crunch

10kg plate x 12 x 3

Parallel Leg Raises

12 x 3

Jog on Treadmill 8 minutes

Home for BBQ and Beers :grin:

[PeterDolan]

Don't take this the wrong way but good numbers for a girl

[morattigirl]

Don't take this the wrong way but good numbers for a girl

Cheers PD, nope not taken the wrong way :grin:

First Workout of the year today, went like this...

Warmup Bike 10 minutes

Deads

40kg x 6 WU

50kg x 6 WU

60kg x 5

70kg x 5 Loosing grip here, so sweaty. Outta chalk so chucked the straps on from here

75kgx 5

80kg x 5

85kg x 5

Single Arm DB Row

10kg x 12

15kg x 10

17.5kg x 8

20kg x 5

Bentover BB Row

20kg 15

25kg x 12

30kg x 10

35kg x 8

Rear Delt Cable Flyes

15kg x 12 x 3 sets

Standing Calf Raise

110kg x 20 x 3 sets

Oblique Twists with Medicine Ball

4kg x 50

7kg x 50

8kg x 50

Decline Ab Crunch

30 x 3 sets

Good sesh today, gym filled with loads of tourists. Go home, go home!!

[Big john]

Don't take this the wrong way but good numbers for a girl

Cheers PD, nope not taken the wrong way :grin:

First Workout of the year today, went like this...

Warmup Bike 10 minutes

Deads

40kg x 6 WU

50kg x 6 WU

60kg x 5

70kg x 5 Loosing grip here, so sweaty. Outta chalk so chucked the straps on from here

75kgx 5

80kg x 5

85kg x 5

Single Arm DB Row

10kg x 12

15kg x 10

17.5kg x 8

20kg x 5

Bentover BB Row

20kg 15

25kg x 12

30kg x 10

35kg x 8

Rear Delt Cable Flyes

15kg x 12 x 3 sets

Standing Calf Raise

110kg x 20 x 3 sets

Oblique Twists with Medicine Ball

4kg x 50

7kg x 50

8kg x 50

Decline Ab Crunch

30 x 3 sets

Good sesh today, gym filled with loads of tourists. Go home, go home!!

solid stuff chicky, time to purchase some more magic white powder :twisted:

[morattigirl]

solid stuff chicky, time to purchase some more magic white powder :twisted:

That sounds so dodgy :pfft:

[Big john]

only you would think like that :pfft:

[morattigirl]

only you would think like that :pfft:

lol whaaat :pfft:

Tonight's workout

WU - Bike 10 minutes

Squats

40kg x 10

40kg x 10

45kg x 5

50kg x 5

55kg x 5

60kg x 5

65kg x 5

Static BB Lunges

20kg x 12 each leg

25kg x 12 " "

30kg x 12 " "

Adductor Machine

30kg x 12

35kg x 10

40kg x 8

Abductor Machine

35kg x 12

40kg x 10

45kg x 8

Front Squats

30kg x 10

40kg x 8

50kg x 4

Leg Extension

45kg x 12

50kg x 10

55kg x 8

Incline Walking 15 minutes and done

[teamfatboy]

Jeez MG, what did your quads do to tick you off so badly you punished them like that? And what has to be close to BW fronts... :salute:

Nice workout, nice :clap:

[morattigirl]

Jeez MG, what did your quads do to tick you off so badly you punished them like that? And what has to be close to BW fronts... :salute:

Nice workout, nice :clap:

Thanks TFB, uh lol the waiwai's have not had alot of attention lately so thought I'd give them abit of a hammering, I'm sure I'll be feeling it 2moro :nod: yup those 50kg FS were bloody tough, a few glances were coming my way lol and the noisest person in Global Fitness tonight was MG :pfft: & yup close to BW

[Ronin]

a few glances were coming my way lol and the noisest person in Global Fitness tonight was MG :pfft: & yup close to BW

Nuthin wrong with a bit of noise mate. Fuckem if they don't like it \:D/

Nice work on squats chook :clap:

[Big john]

a few glances were coming my way lol and the noisest person in Global Fitness tonight was MG :pfft: & yup close to BW

Nuthin wrong with a bit of noise mate. Fuckem if they don't like it \:D/

Nice work on squats chook :clap:

grunt contest with me and her nxt week :twisted:

[morattigirl]

Nuthin wrong with a bit of noise mate. Fuckem if they don't like it \:D/

Nice work on squats chook :clap:

Cheers dude, re: noise, yea for sure aye i couldn't give a toss if people look at me sideways. Maybe they should be lifting some decent weights themselves to generate a lil sound :pfft:

grunt contest with me and her nxt week :twisted:

Is that right? Will have to remember to take a top in with me, damn slippery bar is not good whilst trying to squat!

[morattigirl]

Chest/Tris today

Bench

25kg x 10

30kg x 6

35kg x 5

40kg x 5

42.5 x 3

45kg x 2 (one assisted)

40kg x 5

35kg x 8

FB DB Flyes

6kg x 12

7.5kg x 10

10kg x 8

FB DB Press

10kg x 12

12.5kg x 8

15kg x 5

OH DB Extension

10kg x 16

12.5kg x 10

15kg x 8

Kickbacks

7.5kg DB x 12 each arm x 4 sets

Rope Pulldowns

30kg x 16

35kg x 16

40kg x 12

45kg x 8

50kg x 8

Pec Dec

35kg x 12

40kg x 12

45kg x 10

50kg x 7

Abs then jumped on the bike for 15

[morattigirl]

Freakin hot Friday!!

WU - Treadmill 10 mins

Machine Shoulder Press - Facing forward

25kg x 12

30kg x 12

35kg x 10

40kg x 8

Seated DB Shoulder Press

7.5kg x 12

10kg x 10

12.5kg x 6

BB Front Raise s/s Mack Raises

10kg x 12 / 5kg DB x 16

12.5kg x 12 / 5kg x 12

15kg x 12 / 5kg x 12 :shock: Whoa

BB Bicep Curl

12.5kg x 16

15kg x 12

DB Curls Alt Arm

7.5kg x 16

Stopping here as my left shoulder had it. Bloody sore so don't wanna aggravate any more...

GM's

Bar x 10

30kg x 10

35kg x 10

35kg x 10

Bike - 20 minutes

[Ronin]

Sorry but...Mack Raises??

[morattigirl]

Sorry but...Mack Raises??

Front/Lateral Raise is the proper term, that name has just stuck with me from BodyPump that's what the instructors call them....

[PeterDolan]

Machine Shoulder Press - Facing forward

40kg x 8

Ahh woah wa we wa

[morattigirl]

Machine Shoulder Press - Facing forward

40kg x 8

Ahh woah wa we wa

First time i've done these, seen dudes doing them before so thought i'd give a go. Quite like actually, one good thing is that no one can see the facials as your head pressed against seat :pfft:

[Phedder]

Thought of any goals for the year MG?

[Big john]

Sorry but...Mack Raises??

:pfft: :pfft:

[morattigirl]

Thought of any goals for the year MG?

Tbh not really aye phedd, i've had alot of people telling me i should be doing bodybuilding but the whole competing side of things doesn't really interest me, it's way too strict for me, I love my food and I love my booze too much :grin: Main focus for me is just to keep fit and stay strong.

Awesome to meet you today too 8)

So this was Monday's train at Westwave with J....

WU- Treadmill 5 mins

Single Arm DB Row

10kg x 10

12kg x 10

14kg x 8

16kg x 8

18kg x 8

20kg x 7 - PB on reps for this one

BB Bentover Row

20kg x 16

30kg x 12

35kg x 10

40kg x 10

V Bar Seated Cable Row

30kg x 16

36kg x 12

42kg x 8

48kg x 5 dropset 30kg x 12 dropset 18kg x 16 :shock:

Few decline weighted crunches and hit the bike for 20

[Big john]

Thought of any goals for the year MG?

Tbh not really aye phedd, i've had alot of people telling me i should be doing bodybuilding but the whole competing side of things doesn't really interest me, it's way too strict for me, I love my food and I love my booze too much :grin: Main focus for me is just to keep fit and stay strong.

Awesome to meet you today too 8)

So this was Monday's train at Westwave with J....

WU- Treadmill 5 mins

Single Arm DB Row

10kg x 10

12kg x 10

14kg x 8

16kg x 8

18kg x 8

20kg x 7 - PB on reps for this one

BB Bentover Row

20kg x 16

30kg x 12

35kg x 10

40kg x 10

V Bar Seated Cable Row

30kg x 16

36kg x 12

42kg x 8

48kg x 5 dropset 30kg x 12 dropset 18kg x 16 :shock:

Few decline weighted crunches and hit the bike for 20

mean back tightness comming up after the seated rows :clap: :clap:

[morattigirl]

mean back tightness comming up after the seated rows :clap: :clap:

Hardout

Trained up at Coast today

WU - Bike 10mins

Bench

Bar x 10

25kg x 8

30kg x 8

35kg x 6

40kg x 5

42.5kg x 3

40kg x 5

30kg x 12

Incline Bench

Bar x 8

30kg x 5

30kg x 5

30kg x 5

30kg x 5

30kg x 5

FB CG Press

Bar x 10

25kg x 8

30kg x 6

30kg x 6

30kg x 6

Decline Pushups

3 x sets 12

Few abs then plonked on the Beanbag and ate sushi

Always great to see ya again Steak, Bob26, awesome to meet Phedder aswell as the might Viking :grin:

[Big john]

aswell as the might -y 8) Viking :grin:

FIST!