cowgals journal

[teamfatboy]

Wow, wicked back workout there Fran, so THAT's what it takes to get an awesome v-taper :notworthy:

I use my journal like Harry does, helps keep me honest (and harder to lose than a 3B1 notebook :grin:) so post away !

[Ronin]

looking out there windows..or maybe they're staring at my dog..

Judging by your pic, I really doubt it's your dog they're staring at

[justhell]

looking out there windows..or maybe they're staring at my dog..

Judging by your pic, I really doubt it's your dog they're staring at

Agreed :shifty:

[frantic]

Rest night tonight..seems a little strange not being on a mission to get to the gym, but to be fair have train'd 3 days in a row..(due to work hours over the next couple of days) REST IS GOOOOD...(stop twiddling thumbs :roll: )

[HarryB]

lol I have to force myself not to train more often than the 4 days I am doing now. Lot's of thumb twiddling!

[drizzt]

Woah how'd I miss this journal! Great body, rides a motorbike all day, lifts weights. Nuff said!

You'd do well when you compete going by the pic :nod: Keep up the good work!

[frantic]

No thumb twiddling here now ...

Biceps/triceps..bit of chest

Havn't done any chest for two weeks due to a scan,which then came back allll gooood

BB curls 10kgs x21 rep x3 sets

DB curls 6kg x15 reps x3sets (Then turn arms out to side, go to failure)

Tricep kickbacks 5kgs x15 reps x3 set

Seat'd tricep above head 10kgs x10rep x3 sets

Superset tricep pushdowns/rope/ flip grip triceps18kgs-24kgs x12 reps x3sets (TRICEP'S OFFICALLY SORE)

Bicep preacher-ish curls

24-18kgs x15 rep x3set bit of a drop set.

finish off both tricep and bicep doing the cable curls, arms inline with shoulder etc..12kgs-6kgs x3 set to failure.

SupersetChest press 40kgs-30kgs x12 rep x3set

pec dec 17kgs x15rep x3 set

Arms where bugger'd, and didn't want to push it with chest.. long story cut short, something "tweak'd" when doing a chest workout, and was sore for a few days, shot to doctors and thought I had better get a scan incase it wasn't just a muscle spazz and another lump( i've had surgery 5 years ago, better to be safe than sorry) Turns out all is well :grin: and should be back up to speed next week with chest workouts.

Cardio 30 minutes treadmill run/walk etc

[frantic]

And then...

shoulders time to flap the arms around

Saw the smith machine and thought I'd do alternate raises.How much does the bar weigh??? :? (cause could only do both arms at same time)

bar x12 reps x3 sets

Flip'd it above head...crap thats heavy..did 5 reps x3 sets

DB front raises/ side raises x4 sets

4kgs x15reps 4kgs x15 reps (drop'd back to 3kgs straight arms,don't want to be working the lats)

Pec deck reverse

11kgs alternate arms x15reps x3 sets

Cardio 30minutes changing incline and running speed

The week as it was...All and all the weeks training has gone well,diet has been good, Im a happy gal

only had 3 days of work, so MB riding hasn't been to hard on the butt, gal pal turn'd treadmill off at the wall while I was on it!!!few words popp'd out,gave everyone else a fright in cardio room tehehe, planing to drop back on protien bars and try making some protien cookies..I eat at least 2 a day PBars, should be interesting making them...2 days off work so will head for a sunday cat nap 8)

[frantic]

Monday legs

AM2.5 hr bush trail..felt like an AM turning over the legs, and took advantage of a dam to falls walk close to home..good old mother nature

PM

Incline 20 minute treadmill..bumping incline up every 3 minutes

Leg extenstions

34kg @20 repx2 set

18kg @20 rep alt legs x2 set

Hamstring curls

30kg @20repx2

18kg @20repx2 alt legx2set

Box step up @10kg 30 alt leg x3 set

Swiss ball hammies alt leg 15 rep x4 set

abs-6kg@20repx3 set

Stretch!!!

legs done for week, but feel like Ive lost a bit of size since ive drop'd off the squats and lunges..will throw a few in next week

[HarryB]

Monday legs

[legs done for week, but feel like Ive lost a bit of size since ive drop'd off the squats and lunges..will throw a few in next week

how often does a woman complain about losing size in her legs? lol... good work! get back under that squat bar miss!!

[HarryB]

Monday legs

[legs done for week, but feel like Ive lost a bit of size since ive drop'd off the squats and lunges..will throw a few in next week

how often does a woman complain about losing size in her legs? lol... good work! get back under that squat bar miss!!

[HarryB]

Monday legs

[legs done for week, but feel like Ive lost a bit of size since ive drop'd off the squats and lunges..will throw a few in next week

how often does a woman complain about losing size in her legs? lol... good work! get back under that squat bar miss!!

[frantic]

HarryB...I am my own worst enemy, woman aye!! :roll:

[frantic]

Glass half full week(as in last week)

Wanted to shock the body with cardio sessions on empty stomach(kick my metabolisim a bit..

Monday 5:30am

Legs, running on slightly carb empty at this time of the morning, not fun doing the weights..

Leg extensions

hamstring curls

swiss ball (Alternate legs)

box step ups, 10kgs

Cardio..30 minutes

Tuesday 5:30am

Arms,Bicep/Tricep..curls,kick backs, etc

Abs

Cardio 30minutes

Wednesday 5:30am

Chest press machine

Chest..10kgs db (flat,incline)

Cardio 30minutes

Thursday REST

Saturday pm.. (Back to normalish training times..Gym was dead(surprise surprise..all to my self)

Shoulders

Shoulder press's 10kgs x12repx4

front raises 5kgs x15repx4

side raises 4kgs x15repx4

Rear delt (Pec deck reverse) 17kgs x4

rope pulls (rear delt)18kgsx12x4

Abs 6kgs (twists,floor raises)..planks 1minute holds

Cradio 25 minutes

Last weeks training was a little rushed in the mornings, but I knew the week was going to be messy work wise..so my goal for my self was to just keep it simple, get the training done..and the rest of the day will fall into place.Clear head, :nod: It did in deed starving tho by 7am!!! and every 2.5 hours during the day, Freaked the body in deed.

[HarryB]

I always find when I am rushed I make much better use of time, when I have loads of time I never seem to manage to get anything done!!

Good training! You may even have inspired me to start doing cardio!

[frantic]

Sunday pm Legs...

incline 10 15minute walk warm up( I always make sure to get a sweat up before any weights for legs)

Leg extenstions x4 sets 15rep (two of the sets alternate legs)

Hammy curls x4 sets 15 reps ( same method as above)

box step ups 12kgs x3 sets 30rep/ 1 set 10kgs 30 rep

Swiss ball hammys alternate legs x4 set 15 rep

abs 6kgs crunches, leg raises, twist's..and planks..totally noticing a tighter mid section since taking planks seriously..doing 3 times a week,minute holds

Monday arms

Bicep curls 7kgs DB

Side bicep curls 7kg DB x4set 12 rep (Super set)

BB 10kg biceps( pull bar up chest, then up to shoulders)

Bicep (squeeze'es) shoulder height 8kgs alternate..looks vain in mirrior..but if your worried what others think, then you can't be concentrating on what your doing!!!

Triceps

Pushdowns..18kgs

kick backs 8kgs (4sets 12 reps)

Reverse grip tricep 6kgs (am alot weaker with this) x4 set 12 rep

Tricep squeeze'es 8kgs (same as I do for bicep except cable behind head go to failure on 3 sets)

Cardio run/walk 30 minute..no incline

Tuesday am

Just cardio this morning...30 minutes on treadmill walk/run and 10 minutes on rower...Hate the rowing machine..long boring ten minutes(just saying :roll: )

Gym very busy this time of morning...cardio mayhem!!! no weights cause I thought i'd better give the body a slight rest..and I was eager to get out for a morning Horse ride.. 8)

[frantic]

I'm alive and kicking..have just start'd a ten day holiday..been training as usual..so will skip the last week logging of workouts and go with this...

Wed Pm CHEST

chest press

39kgs 12rep x 4 set

DB flat bench..slight incline...steeper incline

12kgs @12rep x4 set

(Repeat 4 sets at different levels of incline) kinda fail towards the end, can't get weight up to position..Weakling wrists :evil: !!! so drop back to 10kgs

Pecdec flys

23kgs @15rep 4 sets

TRICEP

18kgs@12repx4set rope

18kgs@12repx4set reverse grip push downs

Tricep push ups x 4sets 15rep

swissball hammysx4set 15 rep

abs 6kgs x4 set 15 rep

30 minute cardio walk/run no incline( legs sore from session night before)

THURSDAY am

biceps

DB curls 7kg @12repx4set

Arnie style (to side) 7kgs@12repx4set

10kg BB pull up to chest,roll up to shoulder

Preacher style curls 8kgsx12repx4set

18kg (fast up,slow down) @12repx4set

arms done and dusted, beautiful day outside so will do cardio session in afternoon...ahhh holiday mode...don't have to look at clock.. \:D/ and throw in a few sunbeds here and there.

[HarryB]

It's pretty warm in melb at the moment so be a nice holiday for you!

[Dr Squat]

Wicked pic at the front of the journal. This is good money.

:nod:

[frantic]

Thankyou Dr Squat..just in a bit of a holiday mode at the moment, but have fitted in usual weekly workouts, a change of scene has work wonders!!!

[HarryB]

Better not be bludging!!! lol... hope you enjoyed melbs!

[frantic]

Holiday training went well, didn't over indulge :clap:..

Train'd back/shoulders at a tidy gym in Mel..fitted in cardio each day.. did a body attack class (farrk you just don't stop moving)..did a few stair runs..and smashed legs at a small gym in Raglan

FRI PM chest/tri's

chest press

39kg@12 rep

33kg@15rep

39kg@12

33kg@15

DB bench (flat,2nd,3rd incline)

10kg@15rep Alternate 3 positions incline x4 sets

Feels like a long set, even when you don't have any more than 30sec rest between sets

Cable cross(decided to drop pec dec for a while)

24kg@12 rep

18kg@15rep

24kg@6rep

18kg till failure

Tricep

24kg@12 rep pushdown

24kg@12 rope (repeat set twice)

18kg@15 pushdown

18kg@15 rope (repeat set twice)

Reverse grip tricep pull downs

18kg@12 rep x4set

Swiss ball hammys 15rep..tricep pushups till failure...ab twists 20( repeat 4 sets)

Cardio 25 minutes treadmill Run/walk alt incline

[frantic]

Sat pm

cardio...butt...deadlifts

Basicly a 30 minute treadmill HIIT session

superset

Box stepup

10kgs@20 rep each leg

deadlifts

20kg@20 rep(2 set straight leg/2 not) repeat 4 sets

Butt blaster...my new friend!!!

new machine at gym...so weight numbers are not stuck on yet..but 3 plates

4 sets @15 rep alternate leg/glute

Buns of steel is the aim \:D/

Thought cross'd my mind to head to Tauranga this weekend and see what MG was up to training wise..then read her journal...damn she is a machine..so if ure reading MG I will take the plunge one day soon..love to train with another gal..peachy too!! (then a wine :-$)

[morattigirl]

Thought cross'd my mind to head to Tauranga this weekend and see what MG was up to training wise..then read her journal...damn she is a machine..so if ure reading MG I will take the plunge one day soon..love to train with another gal..peachy too!! (then a wine :-$)

Hey chick, definately gizza holler if you're coming over & if i'm around yup I'd be keen as for a train with ya :nod:

[HarryB]

Thought cross'd my mind to head to Tauranga this weekend and see what MG was up to training wise..then read her journal...damn she is a machine..so if ure reading MG I will take the plunge one day soon..love to train with another gal..peachy too!! (then a wine :-$)

Hey chick, definately gizza holler if you're coming over & if i'm around yup I'd be keen as for a train with ya :nod:

make sure you take some pics of the epic encounter!!! lol

Good to see you are back and back into it Frantic!