Flamingo rage

[Allyrulez]

Chronicles of my journey to upgrade tailfeathers, life goal = banging hot chick (turns 7 heads outta 10)


Also want to be able to do 10 one-armed pullups, and smith squat 180kg (396lbs)


Current stats : 160.6lbs, 182cm (a bit less than 6"")


Sizes of stuff (i was at the gym bout 6 hours ago so may still be pumped, sadly enough)

Calves : - 14 1/2
thighs : - 22
Right arm : - 13 1/2
Left arm : - 13
Neck :- 18
Chest :- 38 1/2 (unpushedout)


Current picture taken 22nd of Febuary 2004
http://cfhbbs.com/liell/pervyliell.jpg


Goal:- Fabio, Vin Diesel, or 200lbs me @ 9%BF.. Whatever comes first



So far i have put on 4lbs of lean bodymass in one month (and depleted my fat mass)... Ive been working out for 3months... Im trying to sneak around bulking and cutting by just eating loads and loads and lots of running (5k everyday)... Hopefully more than nothing will happen. That would be mondo rad!!!!

For my analysing
PURPLE Is bicep and lats/back day
GREEN Is chest and triceps day
BLUE Is legs day

Abs, shrugs, calves, shoulders etc are worked more frequently so will not have their own color but they are just as special!!! So ok they can be red...



Today:-

8 mile cycle to/from college

4*10 smith squats (added 44lbs so now 264, so pumped i decided to do this)
2*10 leg extension @ 330
1*6 leg curl @ 165
1*6 leg curl @ a lot less then just died
4*10 @ 385 leg press
6*10-20 calf @ goddknows, stupid calves wont grow. I think i was 3 pegs off the last keyhole so ~300lbs.. Im sure my form is tits for this thou, pronated/supinated i dont know, also raising the toes doesnt feel right. I wish the gym had a sitting calf raise


4*10 steidomastocleoid or something, brought bandana, wrapped it round jhead and tied to cable, then kneeled and nodded my head like those stupid dogs in the back of car windows,,, Yowch actually




Protein wise
Ate a tray of chicken, 3 cans of tuna & 3 protein shakes.... Thats ~300gms lol (i cant stop eating after my micro squats)



So ill probably die in my sleep tonight

[Allyrulez]

Pec Fly - 7*91kg
4 1/2 * 91
7*77
7 3/4 * 70



Perfect form, not like some guy who leans all the way forward.. Pretty chuffed to the max with the 7*91kg!!

Sternomastosdiclecjklea

Last night wasnt too sure of my form, got it this time by sitting like a chilling cat, with arms straight so my back cant join in with the movement isolating neck... Worked pretty well godDAMN this is a strange feeling excercise, very coolio!!

Tricep rope pulldowns

12*50
6*65
12*55
7*60





Smith Bench 6*50kg, 11*40, 6*40, 5*40

Meh, my benching sucks and on a smith machine too!!!!


Dips, 9 7 4

Cables crunches, my most hated excercise

20*35, 14*45, 20*25(caught glimpse of hot breasts and the ol' mating instinct revved in) 5*45 (then my higher mental functions kicked in, reality and general pointlessness of everything)


Forearms:- reverse grip cable curls on EZ-bar

What an awesome awesome jumbo killer excercise. I love these

Dont know what i did today cos i noticed the cable machines numbers are odd (it says 90 kg for the max but i can push it down and i weigh less) so just did it whatever.. Nice forearm pump all veiny!!! But why


Chest press :- 10*70kg, 3*84kg (whoops), 7*70, 5*70

Tricep EZ bar cable pushdowns:- 8*65, 9 *69, 8*60, &*60 (no idea on units)

Abs:- Leg raises holding 10kg DB

11*10, 11*10, 8*10



5k run (22 minutes)



Incline chest press, 3*80 then just slid out the gym.. Almost perved on a hot chicks ass but was too tired and knew i lacked the subtle control at that moment for stealth and non-embarrasment at being caught... So i let it go i let it go. How depressing, the conclusion AND the inclination. Dayum





Summary, good day... Oh my god just flexed out triceps and they feel awesome, the only muscle left where i get any kind of DOMS (or whatever it is)


Legs dont feel that worked after last nights squats, i could run & cycle OK.. My lower back is sore thou, my form was probably totally off

[Allyrulez]

Had too much sleep


Preacher DB Curls 10*20kg, 8*22kg


MTS front Pulldown 6 *140kg
7*120
9*110
7*110

<i>Cool im one off the last knotch on this machine, im sure ill be able to do 10*150 this month</i>



Calf Raise

20*124kg
17*151
12*169
11*169

<i> Bastard things.. I cant seem to reach failure, its not failure when i stop its form failure with everything going wrong </i>


Reverse Pec fly (for deltoids i think)

10*70kg
7*70
14*56
8*63





DB rows (trying these out for the first time, got Gym dude to check my form)
10*20kg
9*28



<i> These arent fun at all, quit after 2 sets </i>



LAT PULLDOWN
8*84kg
9*77
7*77
12*63

Some old chick got in my way bending over to pick up her little magic pouch thing, she was fiddling for about 20 seconds as aiming for the bag strings and missing all the time.. Why strings??? Just grab the ****ing thing



25kg*2 plate SHRUGS

40
40
40
24




Cable EZ bar CURL

8*30
6*30
8*27.5
7*27.5




SHRUGS in calve raise machine

21*97kg
15*124
13*115
9*115
11*115



Neutral Grip pullups 10, 6
Wide grip pronated pullups 4,5

<i> Shameful</i>




DB curls 5*18kg (argh)

4*16 (aw jeeez)

11*12






SEATED ROW

7*77kg
8*63
8*49
14*42






FIN







Did a coupla pullups at home, BW+22kg

8

Then 6

Havent done these in ages (i used to all the time). Lost some strength, seems using machines doesnt really translate into real-life strength :(

Also am so far off from a one-handed pullup it would make some kind of rubbish TV series.. like Star Trek Voyager only with a giant lat floating about space

[Allyrulez]

Got body comped... 3rd of march 2004, last time checked was on the 18th Feb 2004

Detail: Present: Former

BMR
7759 : 7644
1855: 1827

Fat%:
11.4 : 11.6

Fat mass :
8.5kg : 8.4kg

Weight
74.4kg (163.7lbs) : 72.4kg (159.3lbs)




Ok i think thats good, but i felt pretty depressed.. I was pinching my stomach skin whilst cyclin' gymwise and figured i better get it checked

I prefer lower BF%, i might tighten up diet even more to no sweets/ very low carbs. I cant bulk cos im such a pu55y and cant be fat


GOd im such a drag today



Ok GYMSTUFF


SHOULDER PRESS
9*80kg
4*80
9*60
7*60
7*60
14*40
10*40




FOREARMS (Cable bar reverse grip curls)
6*25
12*20
9*20
10*20
8*22.5


STERNOCLEIDOMASTOID

18*15
4*20
10*15
7*15
20*10
6*12.5

Ow


Front DB Raise

9*10kg * a few

Lateral Raise, 9*10 a few times

My form still sucks on these, i wouldnt count em







Kneeling Cable Crunch
9*47.5
20*42.5
10*47.5
8*45



5k run in 22minutes



pant pant pant

Leg raise with 12kg DB
8
7
4
death



Went home

[Scott S]

Boo for smith squats and bench.

[Allyrulez]

Boo for smith squats and bench.


*SHRIEK* Noway!!! Someone commentated on my journal.. What an innovative twist from the universe!!!


And i dont have a spotter.... I work alone in the shadows... And ya huff and puff and the things goes up and down... What more ya want??? Certain crushing death???










TODAY AT GYM


Morning 5k run, PIECE OF PISH!!!!!! Blasted thru that. THen came back 2 hours later for workout


SHRUGS in cable machine (like using cable pec flys but lower origin)
24*75
23*75
27*60
16*85
31*75
22*80



These feel weird, and really gave my traps a burn.. OOOOOOOOOOHHHHHH










SMITH SQUATS

Man im always so scared when knowing i have to face these... AWesome scared.. ANyway

12*50kg
10*120kg (i dont think half of these counted, didnt feel satisfyed with my effort here)
11*100
9*110
7*110






CALVE RAISE

34*88kg
13*151
10*160
9*160
9*160

Why do i bother!!!







LEG EXTENSION

10*150kg
10*150kg

SOo easy now, this is the max the machine goes..






SHRUGS IN CALVE MACHINE
16*106
10*106
10*106
3*142




LEG CURL

3*75kg (just had no strength)

Gave up!! YAY!!!!!!! Weird i normally love the leg curl, maybe the squats sapped my hamstrings persuasiveness




Forgot to do legpress!!!!!!! AHHHHHHHHHHHHHHHHHHHHHHHHHH









I dont think i had a good day, nothing sore legways.. Cycle to work was fine... Boo.. Lower back is sore but is that bad or good hmmmmm







Ate 500gms of chicken, 2 cans of tuna, 2 protein shakes today, carrots, cheese

[Allyrulez]

Please someone cut of my mating instinct. Ahhhhhhh.

Chick that I dig (For no reason i can fathom) is getting back with her old boyfriend.. This is bad cos any other girls i see semi-regularly dont really do it for me...I need someone to dream about!!!!!! Oh well... ill just keep plugging away at the weights, with no-one to really direct it at.. Just run in circles forever... Maybe ill get lucky and throw up.. Perhaps start dating my own vomit





TODAYS GYM SEQUENCE


Triceps:- Cable Pushdowns
14*25k
16*32.5
11*36
11*27.5




Forearms:- Reverse grip cable curls
30*10kg (wow, wish my forearms felt like this forever)
19*15
10*20
12*17.5
25*10



PECS- SMITH BENCH
10*50kg
6*50
10*40
8*40


Are these getting worse and worse??? I dont care cos my pecs are growing pretty well... Small mercys!!!




CABLE CRUNCH
30*30kg
30*42.5
8*47.5
11*45

Forgot to do leg raises, ****... NExt time = ab destruction


DIPS
14
9
7





PEC FLY THING
7*91
6*77
15*56
7*56





TRICEPS:- ROPE PULLDOWNS
10*27.5kg
8*""
14*22.5
9*""



CHESTPRESS
6*70
11*49
18*42
7*56




5k run


4 protein shakes, 3 cans of tuna, 1 chicken breast & other stuff..

[TheGimp]

Dating your own vomit? Hmmm. lol :)

Well no one posts in my journal either so just thought I'd pop in to say hi :hello:

Sounds like you have things in hand, keep plugging away and good luck :thumbup:

[Growth]

Hey man, have you ever thought of doing more free weights? When i first began weights i was doing all the machines and no free weights, i saw little gains untill i moved to free weights. People say that machines are good for begginers but i think doing mostly free weights would be more benificial as they will help to build stabilizer muscles too. I see youve just started your journal so you may be doing more than it shows. Do you do any free benching? DB shoulder press? Deadlifts? For your weight it seems for some of your exercises you are doing very well. Keep up the weightlifiting, eat HEAPS and im sure your guna make good progress.

[Allyrulez]

TheGimp:- Heyyo man, a UK-rian!!!!!! Seems to be a few brits around here





Growth:- Yeah i know im not doing it properly, i have difficulty with free weights cos of a nasty compound break i once recieved on my wrist, it pops when i use over 25kg (but it seems ok with machines, dunno why).. And as for deadlifts and real benching, we dont have a free barbell at my gym!!!! Im not jokin... Its a chick gym i think lol... Im going to give it one more month, if i dont gain 4lbs of LBM i will move to the inconvenient gym

[Allyrulez]

heheheh... Jostling of journals




DEER DIRAY TODAY AH WENT TO DAH JIM



Firstly, swanned over to the seated row... My how seaty and rowy you look today!!!! It blushed... I banged out
&*84kg
11*63
15*49
9*56

Then we parted ways


Sternomascleidomastoid demanded some attention!!!!!! She recieved
16*15kg
4*20 (OWWWWWW)
10*17.5
15*15

And that was that


Preacher DB curls next:-
11*18k
11*18

Amen




Some neutral grip pullups were in order
16, 9, 6, 7

Hmmmmm is that crappy or ok-y?? I think my lat strength has depleted or they are just shy today



Shoulder press:- Situated right next to the running machines so can perv PERV PERV ALL NIGHT LONG... Man it looks tuff work being a hot chick... 10k runs??? Jesus


Oh numbers

12*80kg
9*70
9*60
12*50
18*41



Lat pulldown...

15*70kg
9*84kg (184lbs whoohoo)
12*77
11*70





Rear deltoid reverse Pec fly thing:- I love this!!!!! You can rest your tired little face on the cushion its kinda snug, and covered in sweat and drool!!!!!! Yeay!!!!!!
19*56kg
8*70
9*63
9*56



Biceps: Cable curls

11*32.5kg
4*32.5 (daym)
11*25
8*25





LATS- MTS FRONT PULLDOWN
3*140 kg (308lbs)

Damn thought i could do at least 10 of these today. Dissapointing
7*110kg
10*100
16*80






LATERAL DB RAISES - SHOULDERS

11*10kg
12*6
8*6
10*7
10*7
6*7
7*5
12*3
15*2


Sheet these are awesome fun!!!!!!! I wish i hard started earlier.. Can really feel my shoulders now like 8 hours later



CONCENTRATION CURLS
8*20kg LEFT
3*20kg RIGHT Ohmy god what the hell is going on!??!?! My right arm is much bigger than my left but is real weak... Weird, crap


DB CURLS
10*14kg
7*14







5k run



Proteinwise:- Shake, tuna, tuna, shake, protein bar (50g), shake, chicken, then 2nite tuna tuna then shake

[Allyrulez]

Last night - 5k run and very limited eating (sudden despearate desire to loose BF%).. Felt soooo dead today.. nevertheless






SMITH SQUATS

10*50kg
15*100
7*120
13*100
3*110 (just was so unfocused and weak at this point, dont think any counted.. Ohwell)



SEATED LEG PRESS
5*178kg (wtf!!! Last time i could do 10 at this weight... IM DYING NO ITS TOO SOON DONT TAKE ME IVE GOT SO MUCH TO SEEEEEEEEEEEE)
18*142
9*160
9*160




CALF RAISE
20*133
12*151
11*151
10*142
12*129

Grrrrr... DIY calve impant time i think





LEG CURL
10*25kg
8*65
8*55
9*45
12*33
9*45


I dont know whats going on here





LEG EXTENSION
12*150
0*100000000000000000000000000000 well thats what it felt like




SHRUGS WITH 2*25KG PLATES
40
25
27




SHRUGS IN STANDING CALVE RAISE
18*106
9*124
12*115
13*106






Dont know what i was playing at last night eating so small, never again... STOOPID!!!!!




Edit:- Went back today for a 2nd workout..... Felt a lot better, filled up with carbs so a lot fatter as well






CABLE PUSHDOWNS-TRICEPS
12*35KG
5*37.5
9*35
10.32,5
9*32.5


Hmmmm'ed and haww'ed a lot.... Used V shape bar, saw a pretty cloud in the sky.. one of the lights in the gym is broken... Those are unusually small speakers... Oh my god im enjoying chart music!!! Great





KNEELING CABLE CRUNCH
20*35kg
30*47.5
25*42.5
14*45
25*40

Cannot get a burn on my abs nomore




DIPS

15 OH MY GOD!!!!!!!!!!!!!!!!!!!!!! I could only do 14 last time. I am moving up in the world!!

10

8







SHOULDER PRESS MACHINE
3*90kg (dumbass)
7*70
9*60
11*50
8*40
13*30



PECS- FLY
4*91KG
9*70
9*63
12*56

Dissapointing... The big pec God scowled at me for this pitiful sacrifice of effort




CABLE PULLDOWNS - TRICEPS

12*50
13*55
1*55
14*50

DB LAT RAISES
16*8KG
12*8
11*8
16*5
12*5
15*6
9*6
9*4
8*3
14*2






CHEST PRESS
5*70KG
10*56
11*49
12*42
9*42





DB LEG RAISES-ABS
12*12KG
10*12KG
6*10KG




MTS INCLINE PRESS
5*60KG
11*40
12*30
22*20

[TheGimp]

Hmmm. We all have our bad days. Suck it up and give 110% next time :)

I like the rainbow color scheme lol :D

[Allyrulez]

Hmmm. We all have our bad days. Suck it up and give 110% next time :)

I like the rainbow color scheme lol :D


Its quite brash!!!! Maybe i should interior decorate a bit better....






TODAY- couldnt really be arsed again. But floored the gas anyway, in a sorta impersonal way, like really thrashing a sh1tty car



FRONTPULLDOWN
20*40KG
8*140KG(308LBS) ROOOOOARRRRRRRRRRRRRRRRRRRRRRRRRRRR!!!!!!
9*110 (sinking)
12*90 (blub blub)
14*90 (cliffhanger surprise ending)




DB CURLS
12*14KG
10*14



FOREARMS - REVERSE GRIP CABLE CURLS
20*10kg
12*20
10*20
12*17.5 (took big restrength thought pause)
14*17.5


SEATED ROW
15*63kg
11*63
15*56
10*56

Ill have to check, i knew this was crapper than norm


CABLE CURL - BICEPS


Just wanted some pure lifting fun, didnt write anything down... Went about 5 setting weight to failure at ~14 reps




REAR DELTOID FLY
17*56KG
9*70
11*63
12*56




Did 10 pullups


Did a few failed concentration curls with 20kg DBs... Man i used to be able to do more!!!!!!! Wtf

Did about 4 sets with 10kg DBs to burn out my biceps

Went for 5k run but had to run at 13.1kph (normally im 13.2/13.3)

So pretty tired

Maybe ive been working out too many times recently, whatever!!!!!! Im a slugger.... Or a slug

Ate so much goddamn tuna... FOund tuna flakes for 28p a can...


*REMINDER*


Dominate lat-pulldown next back workout... Try cable rows instead of lever.. TOMORROW STERNO STERNO STERNO REMEMBERO

[Growth]

Hmmm, you should try B.Y.O.B bring your own barbell

I think youll find soon that if your gym doesnt upgrade, that ull max out all the stacks on the machines. Once that happens your gains obviously will stop, soooooo maybe you should just change gym now if your going to have to anyway.

[Allyrulez]

Hmmm, you should try B.Y.O.B bring your own barbell

I think youll find soon that if your gym doesnt upgrade, that ull max out all the stacks on the machines. Once that happens your gains obviously will stop, soooooo maybe you should just change gym now if your going to have to anyway.



I know i know :(

I so gotta change gyms, just this one is SO convenient, and i have to commute everywhere by bicycle (my own fault) so its better having a gym thats this close... When i stop gaining my minimum (4lbs per month, keeping same bf%) ill make the move... Thou itll be emotional *sob*.. Bye bye TV-equipped cardio :(






5k run last night, no workout




Today, ate far too much chocolate cake.. Dontcha hate when people cook in the house and leave delicious scraps everywhere??? Vile temptressy chocolately evil






Anyway, shoulders have become the new fixation... ToDAY at DGYMMM


DB LATERAL RAISES
(I mixed these up between fast, and very slow, sometimes so slow that i couldnt raise the DBS and just stood there shaking with my shoulders burning hotter and hotter)


13*10kg
11*10
14*8
10*8
12*6
14*6
11*5
12*4
20*3
19*2
20*1

minute break

11*2
12*3
8*1
24 *0 (just waved my arms up and down lol)



**** you shoulders!!!!!! Go cry to your mothers



TRICEPS- DIPS
20, 9 6

May start weighting there. Scared about messing up my delicate wrists thou!!


SHRUGS WITH 2*25kg PLATES
40
39
19

SHRUGS IN CALVE RAISE MACHINE

16*106kg
16*106kg
15*106
11*106
11*115


Dont know if i really hit em today, cant feel any burn... Maybe its time for barbell shrugs (when i get a barbell).. Or smith shrugs




FOREARMS- REVERSE GRIP CABLE CURLS
12*20
9*20
10*17.5
10*15
11*12.5



V-BAR TRICEP PUSHDOWNS

10*40kg
13*35
14*30
16*27.5
12*27.5
15*55


Then i did some more, keeping tension on the muscle all the way thru... Really REALLY worked them today (did some more dips).. Was going to work chest today as well, but figured as my triceps were so trashed and they are minors in most chest workouts, i wouldnt be able to rip my chest as much.. So doing it 2morrow



5k run, home