Supposed to be training legs today but think I will give it a miss and do it tomorrow before the gym shuts at 12pm. Woke up this morning in quite a state, had a hard time breathing and was in tears. Nothing serious and I know I will sound like a big blouse but I had the nastiest of nasty nightmares about my little girl. I cannot describe how ill it made me feel. I haven't been able to get the images out of my head and have hence had quite an emotional, ****ty morning. I know it was just a dream and I am thankful that's all it was, but I'm wrecked. I'm so tired, my eyes are stinging and I need to sleep, so that's my reason for piking out on today's workout. I will be able to train harder and be more focused tomorrow.
Back Progress Photo
Wednesday 30th December 2009
What do you think? Apart from the need to strip some more fat, I think my lats could use some more work....
They need to be meatier .......
Gotta say, this is probably one of your best poses. You have great shoulders. Arms look pretty good and you are lean. Stripping off any more body fat is going to be hard work. Dialing in your diet is key. Your upper back looks nicely defined. More size would be a plus. You have a great start already and it all depends on how big you would like to get. We've gotta get some work done on the lower back. Not sure what options you have available being titanium enhanced and all. If possible, some high reps with light resistance might be the way to go. Start very slowly, listen to your body and always err on the side of caution. Keep hammering at this. You are making great progress.
Thanks heaps Tim. Agreed about the lower back. The erectors could use some more size. I've been doing back extensions with a plate on back days, but not much else really. I'm a little limited from the ops, so am slow & steady & very cautious. Oh, you mentioned adding in some reverse hypers to my program. No equipment to do them, so as I mentioned about trying them on an exercise ball on a bench, I did that instead! Perfect! Even added a medicine ball up to 3kg between my feet. Thanks for the suggestion. Nice!!
My god! I've never seen the gym as busy as it was this morning in all my months there! I hope it does not continue into the New Year. Purely selfish reasons only, I hope all those others pike out and bugger off out of the gym and let a girl go about her session :p
Also met another girl in the gym. We hit it off straight away. She asked me if I had ever competed. She saw me doing the reverse hypers on the exercise ball and asked about them, then gave them a go as well! We have linked up on FB, who knows..... I might have myself a future training partner! She's thinking of competing in figure BB come May in a local competition. Would be kinda cool to train every now and then with her. She's looking to put on some size. I told her about this forum & that she would definitely find it useful too.
Anyway, here's my last workout for 2009!
New Years Eve 2009
Bike 10 min warm up
10 x 40kg (88lb) x 1 set
10 x 60kg (132lb) x 2 sets
10 x 100kg (220lb)
10 x 150kg (330lb)
10 x 170kg (374lb)
10 x 55 x 1 set
10 x 67.5 x 2 sets (incl. slow, controlled eccentric contraction)
25kg (55lb) x 15
35kg (77lb) x 15
40kg (88lb) x 15
10 x 50kg, 55kg, 60kg
15 x plate#5, 15 x plate#6, 12 reps x plate#6
Reverse hypers on ball
10 x BW
10 x 2kg med ball x 3 sets
10 x 3kg med ball x 2 sets
6kg Med ball crunches 25 x 2 sets
Side bends 20 each side x 25lb DB
Plank wall hold, 1 set x 30 sec, 1 min x 2 sets
Bike 15mins 180 cal
HAPPY NEW YEAR EVERYONE!
All the very best to you all and a huge thank you for all of your support and encouragement since I started this journal late this year. It's been awesome.
A lot of those newbies will be gone by the end of January. Happens every year. :D A good training partner is a wonderful asset - cultivate that relationship! Happy New Year!
Damn, that's a crazy ripped back you've got there! Looking strong in here, keep it up!
Back is looking really good! Nice work!
Thanks my boy buddies :)
Happy New Year to you!
I know I'm relatively new here and barely know you but you're VERY impressive. Good luck for 2010 :)
Ok, so I've been both busy & slack, but only slack when it comes to my journal. I've still been working out, have just not gotten around to transferring the workouts to here. And busy indeed in the holidays with the kids. My little girl started her first day ever at pre-school today. Thankfully, it all went swimmingly and she had an amazing time. She didn't want to leave. Once hubby and my boy go back to work and school, I will have Tuesdays all to myself! And there is great rejoicing, believe me! Ok, enough of my waffle and onto the important stuff..... TRAINING!
Shaturday :p 2nd January 2010
Chest / Tri's
Incline DB Bench
12 x 25lb, 10 x 35lb, 8 x 40lb, 7 x 40lb and 10 x 35lb
Flat Bench- smith
40kg (88) x 10, 45kg (99) x 6 reps x 2 sets, 45kg x 5 reps, 40kg x 10
Flat Bench Flyes x 10 reps ea set
15lb DB's x 1 set, 20lb DB's x 2 sets
10 x 50, 10 x 55
15 x 15kg (33), 20kg (44lb) x 10
Pullovers and presses
25kg (55lb) x 10
30kg (66lb)x 9 pullovers (fail on 10) + 6 presses only (failure)
25kg x 10 pullovers + 5 extra presses only
15reps x #2.5
12reps x #2.75
8, 6, 7, 8, 7
Note: I love pullovers & presses! They make a mess of my long tricep head!
Monday 4th Jan 2010
Back / Bi's
5 min bike
10 reps each set at 20kg (44), 30kg (66), 35kg (77), 30kg (66lb)
Alternating DB Curls/ Hammer Superset
15s, 20s, 25s drop to 20s for hammer curls
Lat pulldowns cable
10 x 60, 70, 80, 80
Wide grip BB Bicep curls
20 x 15kg (33lb)
12 x 20kg (44lb)
9 x 25kg (55lb) drop to 6 more reps x 20kg
Seated Cable row
10 reps each set x #3.25, #3.5, #3.75, #4
10 x 20s
25s x 4(r) 5(l) drop to 20s
Left arm stronger even though this elbow causes some pain. Why??? I'm right handed.... hmmmm
Single Arm DB Row
10 x 30lb, 35lb, 40lb DB
Biceps 30's Narrow Grip (instead of 21's)
BB curl with 15kg
Bike 15mins (last 5 mins was intervals)
Was pretty pee'd off at end of workout. Went to have sauna. Two 16yo girls had just come out of spa, had shower and then went into sauna. I noticed someone else was still showering where they had been so went into sauna and joined them. It wasn't near as hot as I like it but I sat quietly for a while. It was waaaaaaay too hot for them and they kept opening the door to let the heat out, so once I got fed up enough with that and they shut the door, I threw on more water and steamed it up!!! They left quick smart! YES!! But when I hopped out of the sauna, the shower was still running and the towel was still hanging over the top, so I wondered how the person could still be showering that long. When I looked at the shower stream, it was unbroken so I felt safe without fear of being nosy and took a look. Guess what? No one there! The dumb bimbo's had not turned off their shower when they left! It had been running for about 15 minutes after they left. Are young girls just getting dumber or what? Geez, I don't remember being that freakin' clueless at 16. All I know is, thank god I'm now in my 30s!!!!!
Tuesday 5th Jan 2010
Shoulders / Abs
DB Seated Press
10 reps each set x 20lb DBs, 30lb DBs, 35lb DBs x 2 sets
Seated BB Press- smith
10 x 20kg (44lb), 8 x 30kg (66lb)
Triple drop set = 8 x 30kg --->drop 10reps x 20kg --->drop 22reps x 10kg
12 x 20kg, 12 x 25kg, 10 x 25kg x 2 sets
DB Lateral Raise / DB Front Raise / Reverse Flyes for Rear Delts
10 reps each set
1st set 15's / 15's / 8s
2nd set as above
3rd set 15s / 20s / 8s
35lb DBs x 15, 40s x 15 x 2 sets
Standing Single arm cable row
10 x 50, 60, 70
Oblique x10 on back extension machine
Ab machine 10 x #5, #6, #4 and then 20 x #5
6kg med ball x 25 crunches
Side crunch x 25
Bicycles x 50
Leg lift x 10 loved the ab feeling but not so good on lower back :(
Bike 11 mins
HOME SWEET HOME
Here is a vid I took the other day of a variation of a reverse hyper using a medicine ball for some resistance. We have no machine so I found this idea and ran with it. Me like! Me like a LOT! :) ps- if the music works for this, it's ****! youtube has ****ty random music picks
Hey GG, really really impressive training in here. The volume is killer. I wish you the best on reaching you goals in 2010. Ill be lurking in here for sure :)
Your volume makes me sick Gigi :P
Some serious work in this log, keep it up.
Your mid back is ripped!!
Nice to see a new face. Thanks very much for your kind words Brian.
Originally Posted by Brian C
So will my chocolate mousse TomBoy :p
Originally Posted by tomv
Thanks Nick! It's better than it was.... but you'll notice I cropped it at the backside! lol No one needs to see that just yet ;)
Originally Posted by NickAus
Oh damn, just realised it's already been posted. ARGH :moon:
Originally Posted by GoodyGirl
Didn't hit the gym today. Spent the day dedicated to my duties as a Domestic Goddess. It truly sucked! And wrecked my back. And as today was supposed to be legs, I postponed until tomorrow or Friday. These school holidays are doing my head in!
Nice work. The "ghetto" reverse hyper looked good. I really like all the volume!
Haha, commercial gyms suck. However, I think I'd enjoy hanging out in a place where a bunch of girls walk around naked, so I'm jealous. Nice volume, and way to be creative with the reverse hypers!
Thanks Ninja. I did them again today but not only was my coordination terrible (I couldn't hold the medicine ball between my feet well), it was causing some right sided SIJ pain, so I forgot about the ball and just did them with no weight. I focused on squeezing my butt cheeks together. It was gooooood.
Originally Posted by RvNijnatten
Thanks for popping in again. As for naked girls, it's always the ones that shouldn't parade around naked that do! So, it's not all good news LOL
Originally Posted by brihead301
Today was the first day in 8 months at the gym that I thought I was going to puke. It was so hot today, the gym was ridiculously clammy (only have fans that do sweet bugger all anyway) and I worked my butt off. I had the horrible acidic taste in my mouth and remember thinking ohhh nooooooo, please don't let me embarrass myself! Good news is I didn't. I am still feeling a little tender in the gut, so I think this had something to do with it. Not sure why, just feeling a little bit off. Hopefully I can get to sleep soon in this stupid heat, have a pain free night in bed and I will wake up feeling better. Hahaha that was funny, maybe I'm dreaming about the pain free night. That 'aint gonna happen! Anyway, I have missed the last 3 days at the gym, so it's weekend workouts for me this week. Today was Legs.
Saturday 9th January
Squats -smith. 10 reps x 40kg, 60kg, 65kg (143lb) pushed through heels
Leg press 15 x 100kg, 140kg, 160kg (352lb) focused on driving through heels
Walking lunges 3 sets x 20 reps x 25lb DBs
Superset Leg Extension/Hamstring Curls x 10 reps each: Plate #6/#4, #7/#5, #10/#6
Reverse hypers on ball x 10 reps x 5 sets
Hip abduction x 10 reps x plate#8,8,10,10,12
Hip adduction x 10 reps x plate#5,5,6,7,10
Seated calve raise 20 x 30kg, 15 x 40kg, 12 x 45kg (99lb)
Standing calve raise 20 x plate#4 plus 20 pumps
Didn't have time to warm down or stretch. Had to hurry home so hubby could get to his game of cricket on time. My glutes are really sore. I might not be able to get out of bed in the morning! Hope that you're all well and thanks for stopping by to check my journal. Much appreciated.
hope you're not coming down with anything...still alot of volume going on here.
Thanks for the rev hyper vid, I'll have to see if I can rig something up like that tomorrow in the gym.
Leg days will do that to you! Nothing to be embarrassed about. Your volume is disgusting. Keep working hard!
I didn't get sick Lil' Power, but felt crook all day Saturday. Maybe you're right Painzer, maybe it was just from the leg workout? who knows.... anyway, all is well now and workouts going strong still. Will post my 2 latest ones asap. For the meantime, some silliness to lighten the mood.......
Let's call it: Housework, Lifting and Jelly Snakes! LMAO
My Mum gave me this apron for Christmas and well, it's just not me!!!! So, didn't know what else to do with it but be stupid. :p
Ya, that last workout made me puke in my mouth a little bit just reading it, so I can see what you're saying! Nice biceps there too!