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Thread: GoodyGirl's Lean Mean Machine Journal

  1. #226
    A Beached Whale.. Andalite's Avatar
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    LOL...

  2. #227
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    - 700 calories - Nice one. That's some real fat burning going on there.

    - Bike person - OMG I soo agree with this. Same thing happened to me on the running machine, i was gearing up to do an intense 14km/h 30 minute run and some person jumps on, walking slowly whilst reading a magazine. GRRRR! You can walk outside and you can read a magazine on your sofa.

    - Nice volume on the workouts. Great leg pressing. Keep up the good work.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  3. #228
    Mr. Skinny Wrists Nicky's Avatar
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    WOW look at those quads!
    5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
    Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
    Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
    Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
    Current: 214 lbs
    bulking again -- working on my DL

  4. #229
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Andalite View Post
    LOL...
    *Chuckle* Being silly is a big part of me. I like to laugh at myself. I am a gumby for sure.


    Quote Originally Posted by The Gasman UK View Post
    Nice volume on the workouts. Great leg pressing. Keep up the good work.
    Thanks for that! I saw 3 boys last week using the leg press. They had it stacked up to the max. 2 boys spotted, 1 pressed ...... each rep was about 1/8th of full ROM. I stared like crazy and did my best to not laugh & to bite my tongue. I think they thought I was staring because I thought they were so freakin' strong and were my hero's...... so far from the truth!!! I'd like to see what they could manage doing full ROM reps. It amused me nonetheless.


    Quote Originally Posted by Nicky View Post
    WOW look at those quads!
    Should I change my name to Quadzilla? hahaha. Thanks Nicky.
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  5. #230
    Titanium Enhanced GoodyGirl's Avatar
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    Saturday 19th December 2009
    Chest/Tri's/Abs

    workout @ home plus a few assorted exercises

    Bench press in power rack
    15 x bar
    8 x 66.2lb
    5 x 76.2lb
    5 x 96.2lb
    5 x 106.2lb
    3 x 116.2lb
    1 x 126.2lb
    1 x 131.2lb PB at home 59.63kg Failed at this attempt 2 weeks ago & got it this time!

    Plated flyes
    1 set x 10lb plates x 10 reps
    1 set x 11lb plates x 10 reps
    3 sets x 22lb plates x 10 reps

    Pushups 10, 25

    Decline pushups 9

    Chinups 5

    Tricep extensions
    2 sets x 10 each arm

    Single arm press
    10kg DB x 10 reps

    KB Swings 12kg
    20 reps x 3 sets

    Plank holds
    3 x 2 mins each
    Box height 18inches


    Youtube muted my video due to copyright and forced me to change the music so you miss out on hearing my grunting and groaning. It is mega boring, so fast forward is best! Then you can see me fall in a heap at the end and imagine my screams. It was difficult on the triceps and shoulders after my workout..... they fatigued before my abs/back. Don't mind the table standing up in the background.... hubby's idea of tidying up (or artistic design?)

    Video
    Last edited by GoodyGirl; 12-28-2009 at 03:14 AM.
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  6. #231
    Wannabe Beginner
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    You're doing great, I've just been over your journal and you've made amazing progress. Keep going strong! Not like you need the encouragement.
    Last edited by Kzaroshen; 12-20-2009 at 01:32 AM.

  7. #232
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Kzaroshen View Post
    You're doing great, I've just been over your journal and you've made amazing progress. Keep going strong! Not like you need the encouragement.
    Why, thank 'ya very much! Much appreciated. I just noticed you have a journal and have subbed to yours too! Great that you've started lifting again

    Hey, you're in Sydney! Which suburb? There are a couple of other fella's in Sydney and a few more Aussies here and there. Not aware of any other Aussie girls on WBB, but would love to know if there are. Best wishes to you. Will be keeping tabs on your progress too. Thanks for stopping in.

    ps- do you follow league?
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  8. #233
    Titanium Enhanced GoodyGirl's Avatar
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    Wayyyyyyy too much temptation today .......... I asked for strength to resist, but there is no God, otherwise he would have helped me!!!!





    So, when we got home and the kids and hubby had Nanna naps, I made the smart choice and went to the gym. This time of year is really difficult! But I figure a few days of eating out of whack over christmas is not really going to undo my 8 months of hard work. Fact. So, I'm going to enjoy it in moderation and squeeze in some workouts when I can. We're away from christmas and won't have access to a gym. I will have to get outside, maybe go for a run on the beach etc.

    Today's workout:

    Sunday 20th December 2009
    Back/Bi's/Cardio


    Ellipitcal 10 mins 126 calories

    Bike 10 mins 118 calories

    Neutral Grip Chinups 2, 4, 3, 2

    Chest Supported T Bar Row
    25kg x 10 reps x 3 sets

    DB Curls/hammers
    15s x 10 each for both
    20s x 10 each for both
    20s x 10 each /drop to 15s x 10 each

    Cable Lat Pulldown
    60, 80, 90 x 10 reps

    BB Bicep Curls slightly wider grip
    21s x 3 @ 15kg BB

    Cable Seated Row
    3 plates x 10
    3.25 plates x 10
    3.5 plates x 10

    Back Extension
    10 reps (+10pumps) x 10kg x 3 sets

    Bike 10 minutes 120 calories
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  9. #234
    Titanium Enhanced GoodyGirl's Avatar
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    Is a sure bet so far that the diet & training volume are paying dividends



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  10. #235
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    Very impressive physique! Biceps look great and you can see some lats there too! Excellent progress! You've already accomplished more than most folks.

    I know what you mean about holiday foods... I've gained about 10 lbs from food and not being able to workout. I'm gonna continue to eat like pig until December 26th too.

  11. #236
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    Quote Originally Posted by GoodyGirl View Post
    Why, thank 'ya very much! Much appreciated. I just noticed you have a journal and have subbed to yours too! Great that you've started lifting again

    Hey, you're in Sydney! Which suburb? There are a couple of other fella's in Sydney and a few more Aussies here and there. Not aware of any other Aussie girls on WBB, but would love to know if there are. Best wishes to you. Will be keeping tabs on your progress too. Thanks for stopping in.

    ps- do you follow league?
    Thanks for the sub :]. I live in Narrabeen, on the Northern Beaches. I'm new here so I don't know how many Aussies are around yet or Aussie girls. I'm sure you'll run into them sooner or later.

    Best wishes for the festive season, don't let temptation take over too much. I'm going to find it hard not to stuff my face.

    Note- Forgot to answer your question. Nah I'm not into league :P, more of a soccer guy. Heh. Even then I don't follow it as much as I'd like.
    Last edited by Kzaroshen; 12-20-2009 at 09:21 AM.

  12. #237
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Tim K View Post
    Very impressive physique! Biceps look great and you can see some lats there too! Excellent progress! You've already accomplished more than most folks.

    I know what you mean about holiday foods... I've gained about 10 lbs from food and not being able to workout. I'm gonna continue to eat like pig until December 26th too.
    Thanks Timbo! Eating like a piggy ......... me like! Me like a lot! In saying that, today was a back to normal food intake day. In fact, an outstanding day! Next few days probably will be ok'ish, christmas day will definitely be a blow-out! Have a good Christmas with your family.
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  13. #238
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Kzaroshen View Post
    Thanks for the sub :]. I live in Narrabeen, on the Northern Beaches. I'm new here so I don't know how many Aussies are around yet or Aussie girls. I'm sure you'll run into them sooner or later.

    Best wishes for the festive season, don't let temptation take over too much. I'm going to find it hard not to stuff my face.

    Note- Forgot to answer your question. Nah I'm not into league :P, more of a soccer guy. Heh. Even then I don't follow it as much as I'd like.
    Living in Narrabeen, you'd sure get your fair share of elite athletes at the Academy of Sport.... i think the Wallabies train there every now and then. Nice spot. I will also find it hard not to stuff my face at Christmas, but I will 'try' and control myself.... well, I did say try. LOL. Soccer huh? nice! I used to play, love love love my soccer! Although I don't follow it as much as I'd like either. All the best to to you too for Christmas & New Year. Stay safe.
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  14. #239
    Titanium Enhanced GoodyGirl's Avatar
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    Trying to get all my muscle groups trained in 3 days, so combined legs & shoulders today and am hoping to squeeze in chest/tri's tomorrow before we go away for Christmas. Workout took a little longer today than I wanted due to Christmas well wishes, so lots of chatting happening, but also some nice PB's to boot. Yet again, I was the ONLY female doing weights.

    Monday 21st December
    Shoulders/Legs


    Bike 10 minutes

    Standing Single Arm DB Press
    15lb DB x 10
    25lb DB x 10
    30lb DB X 8

    Seated DB Shoulder Press
    6 reps x 35lb DB's x 2 sets
    10 reps x 30lb DB's

    Upright Rows
    10 x 20kg
    10 x 25kg (55lb)
    8 x 30kg (66lb)
    10 x 25kg x 2 sets

    Lateral Raise
    12lb DB's x 10
    15lb DB's x 10 x 2 sets

    Front Plate Raise
    10kg x 10 reps x 3 sets

    Rear Delt
    10 reps x 40 on cable (single arm)
    10 x 8lb x 2 sets reverse flye

    Deep Squats- smith
    10 x 40kg
    10 x 60kg x 3 sets

    Leg Extensions
    40kg x 10
    50kg x 10
    60kg x 10
    70kg x 10
    80kg (176lb) x 8 PB

    Leg Curls
    62.5 x 10
    75 x 10
    80 x 6 PB, DROP 75 x 2, DROP 62.5 x 4
    75 x 8, DROP 62.5 x 4
    62.5 x 12

    Seated Calve Raise
    25kg x 15
    35kg x 15
    45kg X 15
    50kg x 12 PB
    55kg (110lb) x 10 PB (by 10kg)


    Standing calves
    12 reps x 5plates
    10 reps x 6plates
    10 reps x 7plates

    Bike 10 minutes
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  15. #240
    Titanium Enhanced GoodyGirl's Avatar
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    Success! All body parts worked in 3 days. Was in a bit of a rush, had to get back quickly so the little fella could get back to the Dr's. He's still having ongoing ear pain which needs more treatment. Anyway, hopefully this 3rd dose of antibiotics will finally help once completed.

    Tuesday 22nd December 2009 am
    Chest/tri's

    Short rest and superset hell

    Bench
    Bar x 10
    20kg (44lb) x 10
    30kg (66lb) x 10
    40kg (88lb) x 10
    45kg (99lb) x 8
    40kg (88lb) x 8
    Short rests

    Incline DB Bench
    10 x 20lb DBs
    10 x 30lb DBs
    8 x 35lb DBs x 3 sets
    30 sec rest

    Cable crossovers
    10 x 30
    10 x 35 x 4 sets

    SUPERSETTED WITH

    Assisted Dips
    10 x plate 10
    10 x plate 8
    10 x plate 7 x 3 sets

    Tri pushdown

    10 x 2.25
    10 x 2.5 x 4
    30 sec rest

    Pushups (fingers in)
    10 x 5sets
    30 sec rest, 1 min rest last set
    First 2 sets I got all 10 in a row.
    3rd set I think I got to 8 reps, then had to pause to get the next 2 out.
    4th set I think I made it to 6 reps before needing to pause.
    Last set I only got to 5 before needing to pause, then 1 by 1 I got the rest out

    45mins from go to wo

    FFFFFFFFFFFFFFFFAR OUT BRUSSEL SPROUT
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  16. #241
    Titanium Enhanced GoodyGirl's Avatar
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    Well, by 3pm today, we'll be on the road, off for our christmas holiday to my parent's house and a week off from weights! So Merry Christmas to you all and I hope that you have a wonderful break with family and friends. Stay safe & healthy everyone. Best wishes! Catch you all when I get back.

    For the ladies in here, an extra special MERRY CHRISTMAS coming right at 'ya! A hot Aussie Bum. Enjoy

    Video
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  17. #242
    Always listening & learnin lil' power's Avatar
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    Thanks GG, enjoyed it! Have a safe wonderful holiday!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  18. #243
    Titanium Enhanced GoodyGirl's Avatar
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    Very glad, lil' power. Take care mate.
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  19. #244
    Tony BodyByGamma's Avatar
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    Congrats on the PB's. LMFAO @ the mangos post. Awesome plank hold video. I could only last a minute doing planks if I was eating pizza off the floor, thats about it. Happy holidays.

  20. #245
    Senior Member skinny99's Avatar
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    Goody I showed a female freind of mine your journal and finally got her in the gym! She was very inspired. Had her squat,dead and bench the bar! She loved it! Also showed her your plank video and after,she tried it she thinks your a very sick person! Made me reshow her the video after her workout to prove it can be done!
    Last edited by skinny99; 12-22-2009 at 09:05 AM.
    "The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

    Max 3x5 Goal 3x5 by 12/31/11 *1X5
    Bench (245) (275) 285x1x1 335
    Dead (385)* (445) 435x1x1 505
    Squat (320) (355) 355X1X1 405
    Squat (195) (275) 20 Reppers!
    (950) (1075) 1075 1245 Goals (Not including 20 reps)
    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  21. #246
    A Beached Whale.. Andalite's Avatar
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    Great workouts, ma'am! Keep it up.

  22. #247
    Titanium Enhanced GoodyGirl's Avatar
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    I'm home sweet home!!! Christmas was awesome! Family time was priceless. But it's nice to be home. Back to normal eating and exercise! I've not put on any weight, so it's all good! Back to the gym tomorrow. Can't wait! I'm getting restless.

    Thanks for the encouragement Andalite.

    And as for your friend, Skinny, that's bloody brilliant!!! I actually read your message a couple of days ago and it put a big smile on my face and made my day! The planks........ ewwwww, yeah, they suck! I have held one for 5 minutes 15 seconds in the gym, but it was not at such a decline, so it wasn't quite as difficult as that one was. My shoulders were so fatigued after the 5 minute 15 second hold that when I went to have a drink out of my water bottle, my shoulder cramped up! And I screwed my back up a bit, irritated the sacro-iliac joint. So I haven't tried such a mammoth effort since then, but have made the exercise more difficult & less time consuming. Still very hard to say the least, especially at the end of a heavy workout. Let me know how your friend goes. I hope she continues. We need more girls in the gym! Wish her all the best from me.
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  23. #248
    Titanium Enhanced GoodyGirl's Avatar
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    Weighed myself this morning after 5 days off and loads of pigging out and guess what? I lost 200grams!!! hahaha How cool is that?!!!!! I'm impressed. Back to the gym today. Felt gooooooood.

    Monday 28th December 2009
    Back / Bi's


    Elliptical 10min

    Assisted pullups
    Plate #9 x 10reps
    Plate #8 x 10reps x 2 sets

    Body weight row (legs on box, hanging from under smith machine bar)
    3 sets x 5

    DB Bicep Curls, Alternating
    15s x 10 plus 10 Hammers
    20s x 10
    25s x 7reps.... drop to 20s x 3reps .... x 3 sets

    Chest Supported T-Bar Row
    20kg (44lb) x 10
    30kg (66lb) x 10
    32.5kg (71.5lb) x 8

    Single arm DB row
    20lb x 10
    25lb x 10
    30lb x 10
    25lb x 12

    Cable Chest Supported Row
    75 x 10 x 3 sets

    Face pulls - red cable
    10 + holds and 10 pumps

    Superset BB Curls with Back Extensions
    30 x 10kg / 3 x 10kg (not warmed up enough) .... drop to BW x 17
    30 x 10kg / 20 x 2.5kg
    30 x 10kg / 20 x 5kg

    Planks -off wall
    4 x 1 minute

    Abs
    20 med ball, 20 side crunch, 20 bicycles
    then 20 side bends each with 10kg plate + 10 pumps

    Plank Video (just a smidge short of 1 minute) Other sets I timed were 1 minute

    Video
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  24. #249
    Titanium Enhanced GoodyGirl's Avatar
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    I still have no idea how to pose and look like a complete gumby in these 8 month progress pics, but here they are:







    For the life of me, I can still not work out how to flex my lats ARGHHHHH

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  25. #250
    Titanium Enhanced GoodyGirl's Avatar
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    Tuesday 29th December 2009
    Shoulders / Cardio


    Bike warm up 5 mins 50 cal

    Seated DB Shoulder Press
    10 x 20lb DBs
    8 x 30lb DBs x 2
    8 x 35lb DBs
    5 x 40lb DBs PB!! FINALLY KILLED THAT 5TH REP (PB by +1 rep)

    Seated BB Smith Press
    10 x 20kg
    7.5 x 30kg (66lb)
    6 x 30kg, drop 6 x 25kg, drop 6 x 20kg

    Upright row
    12 x 20kg
    10 x 25kg (55lb) x 4 sets

    Shoulder series with DB's-10 reps each set
    Lateral Raises x 15s x 3 sets
    Alternate DB front raise x 15s x 3 sets
    Bent over laterals x 8s x 3 sets

    Shrugs
    15 reps x 3 sets x 35lb DBs

    Bike 10:30 120cal

    Stepper 10mins level 8, speed 8-9 135cal
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