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Thread: GoodyGirl's Lean Mean Machine Journal

  1. #201
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    You are racking up a nice list of PRs lately! Good work!

  2. #202
    Titanium Enhanced GoodyGirl's Avatar
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    Thanks Andalite and Tim.

    I'm real sore today, especially my butt & hammy's! And my lumbosacral region feels a little bruised from the leg press. The press has a hard back rest! Thrilled with both bench PR and leg press. First time I have done leg press for over 10 years and first time benching properly (not in smith). Decided to do bench at home now on a permanent basis in power rack and then go to gym for dumbell and other machine accessibility to complete workout. Benching felt great! as did leg press. Happy days
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  3. #203
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    Sunday 6th December 2009
    Cardio


    10 min Stepper
    10 min Elliptical
    20 min Bike w/ intervals

    About 500 calories before brekky

    Pullups (palms in)
    2 x 6 reps
    Didn't go as low as I should have, will make it even harder next time by working on going lower and hope I can still get some

    Out for lunch to a mate's house. Hope this is the last of December parties. It's too hard to resist temptation! I did avoid the excess of alcoholic calories though! I only had 1 glass of a 4.8% alcohol wine, so not much in other words. It tasted more like fizzy soft drink though
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  4. #204
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    Monday 7th December
    Back/Bi's


    Assisted chins
    Plate #9 x 10 reps
    Plate #8 x 8 reps
    Plate# 7 x 6 reps x 2 sets
    Plate #8 x 8 reps

    Prone Bench Row
    10 x 26.6kg (58.5lb)
    8 x 46.6kg (102.5lb) x 2 sets
    8 x 51.14 kg (112.5lb) PB
    6 x 55.69kg (122.5lb) PB
    20 x 31.14kg (68.52lb)
    Bar is included in weights. It weighed 6.6 kg (14.52lb)

    Superset; Bicep Curls + Hammers
    15lb DBs x 10 for both
    20lb DBs x 10 for both
    25lb DBs curls x 10 + 20lb DBs hammers x 10 x 3 sets (30 hammers last set)

    Pullovers
    10 x 20kg
    10 x 25kg
    10 x 30kg (66lb) x 2 sets

    Preacher Curls
    10 x 9.5kg
    10 x 14.09kg
    7 x 16.49kg
    10 x 16.49kg
    7 x 16.49kg
    Bar weight of 5kg included in weight recordings

    Sore left elbow again.... dunno, maybe some bursitis?? so didn't do extra bicep exercise. Probably should have stopped earlier but pushed through pain. Seems ok atm.
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  5. #205
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    Two more PRs - you must be doing something right! Nice job on the workouts!

  6. #206
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    Strength seems to be definitely improving. Thanks Tim.
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  7. #207
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    Tuesday 8th December 2009
    Shoulders
    Volume!


    Standing OHP
    15kg barbell x 10
    20kg BB x 10
    25kg BB x 8
    30kg BB (66lb) x 8 x 2sets PB

    Upright rows
    25kg x 10 x 2
    30kg x 8 PB
    30kg x 6
    30kg (66lb) x 8

    Seated DB Shoulder Press

    25lb DB's x 10
    30lb DB's x 8
    35lb DBs x 8
    35lb DB's x 7
    30lb DB's x 9

    Superset:
    Lateral Raise + DB press

    10 reps each exercise
    12lb DB's x 1 set
    15lb DB's x 3 sets
    then 12lb DB's x 1 set

    Plate Front Raise
    5 sets x 10 reps
    22lb plate x 1 set
    25lb plate x 4 sets

    Rear Delt Cable -Single Arm Row
    10 x 25 30 35 40 45

    Shrugs
    35lb DB's x 15 x 3 sets

    Bike 20 minutes with some intervals 230cal
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  8. #208
    Tony BodyByGamma's Avatar
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    Congrats on all those personal best you been setting!

  9. #209
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    Quote Originally Posted by BodyByGamma View Post
    Congrats on all those personal best you been setting!
    Cheers Tony! Thanks for the support.
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  10. #210
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    Wednesday 9th December 2009
    Legs / abs / cardio


    Bike 5 minute warm up 50calories

    Leg press
    70kg (154lb) x 10
    110kg (242lb) x 10
    150kg (330lb) x 10
    190kg (418lb) x 10
    210kg (464lb) x 10 PB
    220kg (484lb) x 6 PB


    Superset
    Leg Curls/ Leg Extensions:


    Curls
    50 x 10
    62.5 x 10
    67.5 x 10
    72.5 x 7 PB (only counted 7 as 8th rep bar didn't touch hammy's)
    75 x 7 PB (only counted 7 as 8th rep bar didn't touch hammy's)

    Extensions
    10 reps each set @ 45kg, 50kg, 55kg, 60kg, 70kg (154lb) PB
    ---> last set 20 sec hold at end

    Seated calve Raise
    25kg x 20
    30kg x 20
    35kg x 15
    40kg x 15
    45kg (99lb) x 12 PB

    Standing calves
    50kg x 10 reps x 5 sets (+ 20 pumps last set)

    Abs x 2 sets below of each below
    Medicine ball 5.4kg crunch x 25
    Oblique 10 ea side
    Bicycle kicks 30

    Hanging leg raise
    3 x 10 BW
    2 x 10 with 2kg med ball between feet

    Bike 11min 132cal
    Elliptical 10 min 132cal level 10 speed btw 16-18

    The boys jokingly asked me if I'd be needing any more plates on the leg press. The lady that works at the gym also came up to me and said "You're putting the men to shame!" and complimented me on the way my physique has come along, so all in all, with a PB's and compliments, it was a cool kinda gym session
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  11. #211
    A Beached Whale.. Andalite's Avatar
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    Everything looks great!

  12. #212
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    Six PRs in one workout session? You gotta be feeling good about a workout like that!

  13. #213
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by Andalite View Post
    Everything looks great!
    Quote Originally Posted by Tim K View Post
    Six PRs in one workout session? You gotta be feeling good about a workout like that!
    Haha yeah was a cool kinda day!!! Thanks again guys.
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  14. #214
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    Friday 11th December 2009
    Chest/Tri's


    5 min bike -40 cals

    Flat Bench Press
    bar x 15
    20kg x 10
    30kg x 10
    40kg x 5
    50kg x 3
    55kg x 1
    60kg (132lb) x 1 PB it took forever to lift that bar!

    Incline DB Bench
    10 x 25lb DB's
    8 x 35lb DB's
    6 x 40lb DB's
    4 x 45lb DB's (i'm still stuck on 4 reps at this weight, one day I will NAIL that 5th rep!)
    8 x 40lb DB's
    10 x 35lb DB's

    Pec Dec
    10 X 50
    10 x 62.5
    7 x 67.5 PB (+ 1 rep)
    8 x 62.5
    10 x 62.5

    Tri pushdowns
    10 x 2 plates
    10 x 3 plates
    10 x 3.25 plates
    5 x 3.5 plates PB then 5x 3.25 plates drop set
    10 x 3 plates

    Kickbacks
    10 x 10lb x 3 sets

    Elliptical 15 min 188 cal

    Sauna 10 min

    Still having some pain around the left elbow... not as bad today as it has been in the gym before, but I think it's origin is the tricep for some reason. Didn't do assisted dips today. Hopefully pulling out of the dips will allow a bit more recovery. We'll see.

    Another compliment today, a lady asking me specifically about my weight routine and if I had ever competed LOL
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  15. #215
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    Don't mind the 70's bathroom or the iPhone advertising LOL

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  16. #216
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Hi GoodyGirl!

    Wow I am impressed by your life and fitness journey. Looks like you've built your character and physique to impressive levels.

    Count me in to follow you along on your journey.

    Lift hard, train strong!

    Gasman.
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  17. #217
    Senior Member tomv's Avatar
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    70's is where it's at Gigi, their style was king!

    Looking leaner every time girl.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  18. #218
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by The Gasman UK View Post
    Hi GoodyGirl!

    Wow I am impressed by your life and fitness journey. Looks like you've built your character and physique to impressive levels.

    Count me in to follow you along on your journey.

    Lift hard, train strong!

    Gasman.
    Your very kind words mean a lot to me. Much appreciated. Will be awesome to have you along too. Thanks Gasman!
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  19. #219
    Titanium Enhanced GoodyGirl's Avatar
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    Quote Originally Posted by tomv View Post
    70's is where it's at Gigi, their style was king!

    Looking leaner every time girl.
    Thanks again TomBoy! I wish these abs would hurry up! I am trying to be patient. I'll see how I'm going by the end of our summer. I'm hoping by then I've carved them up but the damn christmas eating might stuff me up (or at least slow me down!). The 70's bathroom MUST die!!! It has seen it's day and desperately needs to be ripped out and re-modeled. Another thing to spend money on! ughhhh
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  20. #220
    Moderator Off Road's Avatar
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    Have you ever seen Steve Reeve's abs? That's right, no 6 pack. One of the best built guys in history didn't have the genetics to get a 6 pack. I wouldn't sweat it too much.
    _________
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  21. #221
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    Hey peeps, just a quick Hello! I'm still alive! Haven't dropped off the face of the earth either. Little fella has been sick and missed his last 3 days of the school year. Feel a bit sorry for him as he's missed his presentation days and first ever school christmas parties. I have still been squeezing in some training here and there, but haven't updated anything as of yet. Will get crackin' on that soon! Hope you're all well and looking forward to Christmas.
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  22. #222
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    Hope he gets better soon!

    Yeah life does get in the way of your fitness journey! Good luck when you get back on it !
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  23. #223
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    Thanks for that Gasman. I'm happy to report he is well on the mend! No fevers for 2 days & first meal last night, although he's still a bit fussy with food, he's happily drinking banana or caramel flavoured milkshakes! That's the life! It's nice to have a healthy & happy young boy again.

    This week has been such a long week looking after him, I decided not to go do Chest/Tri workout today. I was too damn tired! So had an afternoon sleep instead of gym. I will hope to hit the gym tomorrow to complete this week's training. If I make it tomorrow, that will only be 3 workouts this week, but that's maybe not such a bad thing every now and then I guess. I would still have tackled every muscle group and had a little time to rest as well.
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  24. #224
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    Running a bit behind my journal updates this week, so you'll get 3 at once:

    Saturday 12th December 2009
    Cardio


    10 min elliptical
    20min bike
    10min arc-trainer
    10min elliptical
    10min bike

    = about 700 calories burned

    I was getting pretty pee'd off on the stationary bike. At the 10minute mark, I was going to hop off and hop on the stepper. Just as I was about to hop off, a lady hopped on the stepper. Oh well, that's fine, I'll just keep on the bike and do some more intervals. What pee's me off was her use of her mobile phone. Every time she picked it up, nearly every minute, she was sending a text. Well, if you can multi-task without falling off the equipment, good luck to you, I have no problem & take my hat off to you! Well, I was hoping she WOULD fall off 'cause she could not multi-task. Everytime she started texting, she would come to a complete stop on the stepper. ARGHHHH I so wanted to slap her in the face. Instead, I bit my tongue, mind my own business and just cycled my little butt off, shaking my head at her. Stupid woman!


    Monday 14th December 2009
    Back/Biceps/Abs


    Went lighter this week for back, changed sets from 5 sets to 3 sets & added 1 extra movement instead. Dropped one bicep exercise. Weights stayed the same as last week for bi's.

    Cable lat pulldowns
    3 sets x 10 reps @
    60, 80 and 90

    Neutral grip assisted pullups
    3 sets x 8 reps
    Plate # 8, 7, 6

    Chest Supported T-Bar Row
    3 sets x 10 reps @
    20kg, 25kg & 30kg

    Alternating DB Curls and Hammer Curls; Superset
    10 each side x 5 sets
    exactly same weights as last week

    Barbell Pullovers
    2 sets x 12 reps x 25kg
    1 set x 10 reps x 30kg
    These were great! Smashed my lats & long tricep head.

    Bicep BB Curls 21s
    2 sets x 20kg BB

    Bike 10 minutes 120 cal

    Abs
    med ball crunch 6kg x 25
    plus
    25 bicycle kicks
    x 2 sets = 100 reps

    Side bends
    20 each side x 10kg plate

    Back extension
    3 sets x 10 @ 10kg, 12.5kg, 10kg


    Tuesday 15th December 2009
    Legs/Shoulders


    Incline Leg Press
    10 x 90kg
    10 x 130kg
    10 x 180kg x 2sets
    10 x 190kg (418lb)

    Squats - Deep, slow
    5 sets x 20 reps x 40kg
    OMG! This is now Day 3 DOMS for me. The pain, the pain!!!
    I went for a massage last night too. Next time I go, I'm duct taping my mouth shut, 'cause every time I squealed like a b*tch, she dug her elbows into my legs even harder!

    Shoulder press DB- Seated
    10 x 20lb DBs
    10 x 25lb DBs
    10 x 30lb DBs x 2 sets
    Couldn't do as much weight on shoulders due to leg work before. Normally I've been splitting legs & shoulders but knew I had to combine them this week due to little boy being sick. Didn't think I'd get much opportunity to escape the house. I was right!

    Upright rows
    10 x 20kg (44lb)
    10 x 25kg (55lb) x 4sets

    Lateral Raises
    12lb DBs x 10
    15lb DBs x 10 x 2 sets
    cut these down to 3 sets instead of 5. Rushed for time.

    Front plate raise
    3sets x 10 reps x 10kg
    cut these down to 3 sets instead of 5. Rushed for time.

    Rear Delt Single Arm Cable Row
    30, 35, 40, 45, 50 x 10 reps

    Seated calve Raise
    20 reps @ 20 and then 25
    20 reps @ 30kg x 3 sets

    I think this covers everything for now. Hope you're all well and will try and touch base with you all before Christmas!
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  25. #225
    Titanium Enhanced GoodyGirl's Avatar
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    In Loving Memory of Long Lost Mangoes

    This is purely a frivolous post, just for the hell of it and 'cause I'm in a silly mood. And I am a dork, if you haven't already noticed!

    Hubby came home with 2 large mangoes. I thought he was trying to tell me something! If 2 for $5 is all that a boob job would cost, I might consider! In loving memory of long lost mangoes!




    The Turkish Roll Variety!! The way they look when squished into a crop top style sports bra, the type that REALLY flatten your chest that I refuse to wear for that very reason. Lord knows, it's already bad enough!




    The lychee version,generally found in this state in winter climates or extremely low bodyfat levels! Thankfully the body fat still has a ways to drop.




    I wish!!!!! lol



    In Loving Memory
    Titanium Enhanced.
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    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

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