It's Just A Ride!!!!!

[ActionTan]

Howdy Doody!:p

I keep a journal on a couple of UK websites which are very male dominated so i thought it would be interesting to also keep one somewhere where there is perhaps more female input. I'll not go into a full blown history but if anyone wants to know anything about me just ask...I'm far from shy lol.

Briefly though. I'm 39 (40 in 3 months), got into weight training through my husband who owns a gym in which I work and train and I love weight training. I am planning to compete next year for the 1st time and it's all jolly exciting. I am extremely lucky and am surrounded by some very experienced people (hubby is IFBB pro as is one of my best friends) so my introduction to the weights really was at a pro level and for this I am very greatful.

At the moment I train 3 days a week with my training partner, Dan, who is also compete in his 1st year NOT as a junior. He's a fantastic training partner and we work very well together. Split is -

Sun - Shoulders, bi's & Tri's
Tues - Calves Hams Quads
Thurs - Back & Chest

The weights in our gym are in both lb's and kilos (dumbells 10kg + are in lbs, as are most machines but the plates are in kilos lol) and they will be stated as which is is. I'll kick off with Thursdays session -

Close Grip Chins
3 x 6-10
D Grip Lat PD's
120lb x 10
150lb x 8
180lb x 6
Close Grip T Bar Rows
60kg x 8
70kg x 8
80kg x 5
Single DB Row
70lb x 8
80lb x 8
90lb x 6
100lb x 5
Chain Grip T Bar Row
42kg x 8 x 2
52kg x 6 drop 42kg x 5 drop 32kg x 6

Chesticles
Decline BB bench
40kg x 10
60kg x 8
70kg x 6
75kg x 5
Incline DB Press - still niggling shoulder
35lb x 10
45lb x 8
55lb x 8, 6
Flat Isolateral Machine press
40kg x 10
50kg x 10
60kg x 8

And that was it! Good old week! Very happy!

[partsRheavy]

Dang girl! You lift heavy! Impressive! How long have you been lifting?

You're going for BB, right?

I get teeny twinges in my shoulders every now and then. Felt 'em today in fact, but only while lifting. Nothing while sedentary. I try to do some days with higher reps i.e. 10-14 to let the tendons build up.

[ActionTan]

I've piddled about with weights on and off (although actually more off than on hahaha) since I was 18 but it was always at those kind of 'ladies only' cardio bunny kind of places so i never really got the bug. Even when I met my now husband who owns his own gym I was more beer monster than gym rat and I only ever popped into the gym now and agin to do a bit of cardio. It was only really 4 years ago when I had a career change and set up a sports massage cinic at the gym that I got into training wee bit. The main kick start was to get as fit as I could in 8 weeks before I went into hospital to have a tummy tuck (left over skin from having kids). That's where the bug started o bite. After the op I couldn't wait to get back training nd was back on the weights after two weeks. I'd say it was from then on in that I started liking training heavier...and heavier and kind of reaslised I am quite strong, not super strong by any means but it's all relative. Anyway that was over two years ago and last year I thought competing might be fun but I originally thought of doing trained figure and changed my training to suit that on the advice of a couple of trained figure girls. But I missed my RARRRRRRR ugga ugga training, the squats, deadlifts and thought 'fck it' if I'm going to compete I might as well do it in a class that I will enjoy and so I decided on BB. I'm not huge (5ft6 165lb) but I don't care. Lets face it at 40 I'm not going to make huge waves on the UK bodybuilding scene so I may as well have fun. The trained figure is VERY girlie...and well...I'm not. In fact just thinking about walking in those high heels brings me out in a cold sweat lol. So hopefully around Sept next year I'll compete for the 1st...and maybe last time lol. My training buddy Dan will also be doing the same show, obvioulsy not the same class lol, and my husband could be having a bash at the 202lb so it will be a happy household hahahahaha!

Shoulder niggle is the infraspinatus, probably a wee tear a while ago that is being a beggar!

[ActionTan]

Sunday shoulders and arms have well and truely been battered! I don't think I've ever felt sick doing shoulders but i did today. The pump was silly and painful....but in a nice way...well kind of lol

Single Arm Rear Delts DB
8kg x 10
25lb x 8 x 3
Reverse Pec Dec
36lb x 10
48lb x 8
60lb x 8
72lb x 5 drop 48lb x 5 drop 36lb x 10-12
Iso Hammer Shoulder Press
40kg x 10
60kg x 10
80kg x 8 x 2
DB Side Lats
25lb x 10
35lb x 8 x 2
35lb x 6 drop 25lb x 5 drop 12lb x 10ish
EZ Bar High Front Raise SS Upright Row
10kg(+bar?) x 6,6,6 - 10,10,10
At this point I think my delts are going to explode!!!!
Bi's
EZ Bar Curls
10kg x 10
20kg x 8,8,6
Tri's
Dip Machine (12lb plates) SS Reverse rip Cable PD's(10lb plates)
18pl x 8, 20pl x 8, 22pl x 8 - 50lb x 10,10,8

If my delts don't grow then Dan is in BIG trouble lol. I have also come to terms today with the fact that I really can no longer dress in typical normal lady clothes. I suppose it is a good job that I'm not a girlie girl as today I had to buy tshirt and shirts from the mens department lol. I've just been through my wardrobe and am in the process of chucking stuff out that doesn't fit. No point in hanging on to stuff because it just becomes too much of a mind fck having clothes that are too small lying around. On the plus side I did buy two pairs of jeans that fit yesterday

[partsRheavy]

You're a big girl in those men's shirts! Can you find styles that are appropriate?? Plus, they button opposite LOL.

I will confess to chopping off sleeves of some older clothes sz. small where the armholes and sleeve is too tight. I usually wear those around the house or as the bottom layer in winter.

It doesn't help that fashion designers cut clothes for "waifs" i.e. extreme ectomorphs. I think that's probably more the case in England, Europe, Asia than in the U.S.

Here in the US there are a lot of medium and large women's clothes because of obesity. But of course they're big in the waist as well.

I know the guys have trouble finding shirts and coats because the waist is too baggy if the shoulders fit.

The missy clothes sz. 6, 8, 10, 12 etc. here in the US are cut pretty large. The juniors sz. 5, 7, 9 etc. are ectomorphic and don't fit. The plus size i.e. 14, 16, 18 etc. are basically obese and baggy LOL.

During the winter, I used to be able to layer a short-sleeved blouse under a sweater but now I usually layer a sleeveless something under a sweater.

Maybe you could come shopping to the US!!! :yep:

[ActionTan]

Hahahaha! Luckily we have lots of manorexics here in the UK at the moment who like quite fitted shirts and there are loads of lumber jack styles around that I do actually quite like and are schucky warm in winter over a tshirt witout looking like I should be carrying a log on my back and smoking a pipe so all is good. Ha I'm making myself sound huge here and I'm really not lol...I wish!!!

But there again...any excuse for a shopping trip :0)

[figurebre]

1kg=2.2lbs

sorry..had to translate it for myself :)
Great training

[ActionTan]

:yep:

I'll try and remember to post weights in 'old' money in here to help save confusion!

[ActionTan]

So legs today and what a good day it turned out to be. We decided to have a play with knee wraps on squats today. I've used them a couple of times but Dan hasn't. I have to say it doesn't half feel weird the 1st couple of sets and as I was taught to wrap knees ala Fat Pete of Adlington Barbell club fame, British Master PL champ and all round good chap with a wealth of powerlifting knowledge and one of my favourite people, the wraps were tight and not there for show. However they were not as tight as they can be...basically because I'm not yet tough enough lol! I made the mistake last time of 1st putting the wraps on for a heavy set. This time I broke them in on lighter sets so by the heavier sets I was used to them. Dan HATED his 1st set but after a couple he was getting into the groove...baby!

BB Squats
Bar x 10
132lbx 10
132lbx 10 (wraps on)
176lb x 8
220lb x 5
110kg x 5 - last weeks PB x 3

115kg x 3 - Happy Days - Decided to go for 120kg 1RM for the hell of it but...
120kg x 3 - went shit or bust on the 1st rep and it was easy so went for 2 more - VERY happy days. Filmed!
Leg Extensions
80lb x 8
90lb x 8
100lb x 6
SLDL DB
45lb x 10
70lb x 10
90lb x 10,6
Lying Ham Curl
40lb x 8
50lb x 6
30lb x 10 - squeeze and hold...hams were caked and baked!

[ActionTan]

So legs today and what a good day it turned out to be. We decided to have a play with knee wraps on squats today. I've used them a couple of times but Dan hasn't. I have to say it doesn't half feel weird the 1st couple of sets and as I was taught to wrap knees ala Fat Pete of Adlington Barbell club fame, British Master PL champ and all round good chap with a wealth of powerlifting knowledge and one of my favourite people, the wraps were tight and not there for show. However they were not as tight as they can be...basically because I'm not yet tough enough lol! I made the mistake last time of 1st putting the wraps on for a heavy set. This time I broke them in on lighter sets so by the heavier sets I was used to them. Dan HATED his 1st set but after a couple he was getting into the groove...baby!

BB Squats
Bar x 10
132lbx 10
132lbx 10 (wraps on)
176lb x 8
220lb x 5
242lb x 5 - last weeks PB x 3
I was going to do another set at this weight but hubby and training buddy voted heavier and who am I to argue lol!
253lbx 3 - Happy Days - Decided to go for 264lb 1RM for the hell of it but...
264lb x 3 - went shit or bust on the 1st rep and it was easy so went for 2 more - VERY happy days. Filmed! - will post asap!
Leg Extensions
80lb x 8
90lb x 8
100lb x 6
SLDL DB
45lb x 10
70lb x 10
90lb x 10,6
Lying Ham Curl
40lb x 8
50lb x 6
30lb x 10 - squeeze and hold...hams were caked and baked!

[ActionTan]

Sorry about the double post....I hit send on 1st post by mistake as I was converting all KG's in LB's!!!!! x

[ActionTan]

Back
Close Grip Chins
BW x 10,7,6
Wide Grip Lat PDs(15lb plates)
8pl x 10
10pl x 8
12pl x 6,5
Close Grip Tbar Rows
40kg x 10
60kg x 8
80kg x 6,5
Single Arm DB Rows
70lb x 8
80lb x 8
90lb x 8
100lb x 6
SALPD's
60lb x 10
70lb x 8
70lb x 8
70lb x 8 drop 40lb x 8 squeeze and hold
Decline Chest Press Machine - this is our ego killer lol (12lb plates)
5 x 10
6 x 10
7 x 8
8 x 7 - never gone above 6 plates on this!
Iso Flat Bench Machine
40kg x 10
60kg x 10
70kg x 8
80kg x 6
Started off on incline pec dec - hurt shoulder - went onto pec dec - hurt shoulder GRRRRRR -
Cable Cross Overs
3 x 10 a 30piddlinglb

Chatting to Dan today and we're having a slight change of split from next week -
Tues - Legs & Calves
Thurs - Back & Arms
Sun - Shoulders & Chest

Still the same kind of stuff just a bodypart shuffle to pep it up!

[partsRheavy]

Take care of your shoulder!!!! Hope it's just something minor!!

[ActionTan]

Will do! It is minor and having it treated but it's bloody annoying lol...patience isn't one of my virtues ;0)

[ActionTan]

Only shoulders today because we will be doing arms with back on Thursday. At least that will mean just one pressing day for chest and shoulders so only fcking my shoulder up once a week!

Rear Cables
20lb x 12
30lb x 9,9
30lb x 8 drop 20lb x 8 drop 10lb - rep out
DB Side Lats
25lb x 10
30lb x 8,8
35lb x 5 drop 25lb x 10
Iso Shoulder Press
40lb x 20 x 3
80lb x 8
Plate Front Raises
15kg x 10 x 3
FST7 Reverse Pec Dec
50lb x 3sets (8-12)
40lb x 3 sets (8-12)
30lb x 1 set x 8 - squeeze and hold!

[ActionTan]

And so it all rolls round to legs again. Wasn't on top form yesterday and last night, had a cold lingering around but I think I've managed to stave it off but I only had a few hours kip on the sofa last night as I couldn't sleep and watching Kack TV is the least frustrating way to wait for sleep to appear.

Calves
Standing Calves
70lb x 10
100lb x 10
150lb x 10,8,8
250lb x 4, 150lb x 6, 100lb x 4, 50lb x 8 10lb - failure
BB Squats
Bar x 10
132lbx 8
176lb x 5
220lb x 5
242lb x 5
264lb x 3
286lb x 2 - new PB
Seated Ham Curls SS Leg Press
80lb x 10 - 320lb x 15
90lb x 10 - 250lb x 15
100lb x 8 - 540lb x 15
120lb x 6 - 650lb x 10
DB Partial SLDL
80lb x 10,9,9
Lying Ham Curl
20lb x 20 x 2

[ActionTan]

Round to back and arms today. Back workout staying basically the same as it seems to be working well for now so if it aint broke and all that. We were joined by Mr 9pack for back which was fun and then he very kindly tugged and prodded my scapula and traps afterwards.

Back
Close V Grip Chins
10,8,9
D Handle Lat PD's
120lb x 10
150lb x 8
180lb x 6
180lb x 5 drop ? x 6 drop ? x 6 - no idea what the drops were.
Close V Grip T Bar Rows
40kg x 10
60kg x 7
80kg x 6
90kg x 5 - forced....felt very fcking heavy!!!!!!
Wide D Handle Grip Hammer Rows
100kg x 6.6.6
DB Curls
25lb x 10
30lb x 10 - alternate
35lb x 8
40lb x 6 drop 25lb x 6
Preacher Machine Curls
40lb x 10
50lb x 8,6,6
OH DB Extension - two handed
45lb x 12
50lb x 10
55lb x 10
60lb x 8
Tri Dip Machine SS Reverse Grip Cable Press Down
Stack 240lb x 10,10,8 SS 50lb x 8-12

Enjoyable session as usual. Back is probably the most productive workout at the moment...it just feels like we have got it right for what we need at the moment.

On another note legs have been very suprisingly not sor

[ActionTan]

Legs
Seated Calves
70lb x 12
100lb x 10
140lb x 8
170lb x 6
Hack Squat Calf Raises
Sled x 50
Seated Hams
60lb x 20
BB Squats
Bar x 12
60kg x 10
80kg x 8
90kg x 8
100kg x 7
Hack Slide
40kg x 8 x 2
80kg x 5
Leg Press
195 x 10
245kg x 10
295kg x 10 x 2
Hypers x 3
10kg x 10 drop BW partials x 10
Nordic Extension
1 x 10
GHR
BW x 6,5
Lying Ham Curl
Triple drop set to failure

[ActionTan]

Some pics!!

First couple are just comparisons from earlier this year and current.

So Feb/March and Yesterday
http://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF6340-1.jpghttp://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF8462.jpg

http://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF6343-1.jpghttp://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF8463.jpg

And some more from yesterday that I like
http://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF8454.jpghttp://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF8451.jpg
That's as close to getting my t8ts out as it gets!!!!!

And here's me and my fab training buddy!!!!
http://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF8491jpgresize.jpghttp://i261.photobucket.com/albums/ii78/elfintan/Tans%20Progress%20Pics/DSCF8492.jpg

[ActionTan]

New squat PB yesterday!!!!!

YouTube- Tan 140kg squat_0001.wmv

[GirlyMuscle]

Wow! Awesome squats! Nice and deep, too. I'm very impressed. I love the pics, too. You have amazing thickness in your back. Kudos!

[ActionTan]

Thanks!!! Still lots of work to be done...but it's all good fun!

[ActionTan]

Good old back and arms on Thursday! Our gym is FREEEEEZING so it pays to hit it hard just to warm up lol. Loads of little layers (dressing like an onion) to peal off as yo workout lol!!!!

Back
Chins
6,6,6,5+2negs
V Grip T Bar Rows
40kg x 10
60kg x 10
80kg x 5,5
Iso Hammer Rows
80kg x 10
100kg x 8
120kg x 5,5
Wide D Grip Hammer Rows
80kg x 10,10,8,6
FST7 D Grip Lat PD's
Tris
Single Cable Reverse Grip PD's
30lb x 10
40lb x 10,8,8
Dip Machine
4 x 7-12 - pyramid increase to stack
Bis
BB Curls
15kg x 10
20kg x 10,10,8
Alternate DB Hammer Curls
35lb x 10
40lb x 10
45lb x 6
45lb x 5 drop 25lb x 10

[partsRheavy]

Congrats on those great pics strong girl!!! Looks like you enjoy T-bar rows!!

[ActionTan]

:yep: I think back is probably my favourite session at the moment. Just feels like we're getting it right!

Pretty chilled weekend all round.

Chest and shoulders today. Did a bit of PG training today. I stil can't do flies so I did decline bench instead on incline flies to start with. Dan did the flies. Then did an expanding set for shoulders with moderate weight 10-20 reps to keep the workout intense without havin to go heavy!

Chest
Decline BB Bench
40kg x 10
50kg x 10
60kg x 10
65kg x 8,8
Flat BB Bench - slow neg, hold, press
40kg x 8-10 x 4
Iso Flat Bench Machine
Triple drop x 2
70kg x 8,6 drop 50kg 6,5 drop 40kg partials x 6-8
Shoulders - expanding set -
Reverse Pec Dec 40lb x 15
Reverse Pec Dec , 10kg front raise
RPD , FR, EZ Upright Row 10kg
RPD, FR, UR, 5kg side lats
RPD, FR, UR, SL, Shoulder press 20kg
FR, UR, SL, SP
UR, SL,SP, Partial reverse pec dec @ 20lb for 20 reps
SL,SP,RPD
SP, RPD
RPD
rep ranged from 10 - 20 reps - no forced and no total failure.
This is probably the way forward for me to train shoulders as there was absolutely no injury aggrevation and they were fcked and PUMPED. Rep range and weight can vary depending on how I feel but it will be a variation on a theme!

[flick161]

Hey little miss! Really like it on here and saw your journal - thought I'd pop by to say hi *waves*

[ActionTan]

Hey little miss! Really like it on here and saw your journal - thought I'd pop by to say hi *waves*

:hmn:Helllooooooooooooooo!!!!! We will have to stop meeting like this ;0) There is some excellent info on here on subjects that just aren't addressed on the UK boards and some REALLY impressive physiques!

I've not posted for a while but things have been ticking over nicely. Am feeling a tad on the 'chunky' side but hey so be it! Legs today with Mr G(hubby) and Dan.

Leg Press
145kg x 20
195kg x 20
245kg x 20
295kg x 20
345kg x 20
395kg x 15
1st 3 sets I did toe presses to start 10-15 reps
Squat Machine
50kg x 20
100kg x 20
150kg x 20
200kg x 10,8
Seated Ham Curl
80lb x 20
90lb x 10
100lb x 10,8
DB SLDL
Wide Stance x 2 - 60lb x 10
Narrow x 1 - 60lb x 7

All good and I think I can see some quad improvements....just!!!!!!!!:yep:

[ActionTan]

Flat bench/decline bench/incline iso machine/decline machine and singler arm cables are all fine so will stick around them.

Incline Press DB
25lb x 10
30lb x 10
45lb x 8.....felt not good so stopped.

Flat BB Bench - hold count press
40kg x 10
45kg x 10
50kg x 8
55kg x 6

Iso Flat Bench Drop Sets x 2

Functional but nothing to writ home about!

I have about 31 weeks now to get my sh&t together. Have put together off season plan for eating & supps until April and then will start to dial it in. Cardio is being added too. Will weigh in tomorrow!

[ActionTan]

Ok no training yesterday as was waiting in for delivery of lufferly new Blackberry....then woke up this morning and we were well and truly snowed in. Paul took gypo dog out for a walk and came back saying even the east lancs was bad so we decided we'd have to walk to the gym which is about 2.5-3 miles from the house....in the snow lol. The walk was actually pretty nice and is one that I do quite often in summer but less so when it's rainy coz it's too muddy....nice gresh snow was nice theo...hard going but nice and it took us about an hour and 10 mins. Dan had opened up this morning so there was no rush!

And of course today was leg day lol! Trained with Mr G and Ste!

Seated Calves
60lb x 12
80lb x 12
120lb x 10 x 2
Stading Calves
200lb x 6 drop 150lb x 5 drop 100lb x 4 drop 50lb x 6
200lb x 7 drop 100lb x 7 drop 50lb x 5
180lb x 8 drop 90lb x 5
Leg Press
145kg, 195kg, 245kg, 295kg, 345kg, 395kg all x 20 reps
Squat Machine
100kg x 20
150kg x 20
200kg x 10,8
Leg Extensions
50lb x 12
70lb x 8,6
DB SLDL
60lbers x 10
70lbers x 10 x 2
Seated Ham Curls
70lb x 10
60lb x 10
50lb x 10
(15 secs rest)

There were very few in the gym and the few that did make it got stuck in the carpark! By 5.30 there was noone in so we shut up shop and walked ALLLLLLLLL the way back. Was not as bad as I thought coz everything looked so 'purdy' and we were all wrapped up. Gypo has had a ball today lol
Looks like we'll be walking in tomorrow as well.....the most cardio I've done in about a year lol

[ActionTan]

Back n Bis

D Grip Lat PD's
90lb x 12
120lb x 12
150lb x 10
180lb x 7
Wide Grip Seated Hammer Rows
80kg x 10
100kg x 6,8
Single Arm DB Rows
60lb x 10
70lb x 10
80lb x 8,8
Cable Preacher Curls
30lb x 10
40lb x 10
50lb x 6
Alternate DB Curls
30lb x 10
35lb x 10
40lb x 10 - hammer
Seated Iso Con Curls
10kg a side x 15,12,12

All good. Diet clean. Weight 76kg!
Foos is pretty much this

60g oats + 2 scoops Extreme Whey/berries (have managed to eat porridge if I blitz up the oats REALLY fine before I cool them.
tin sardines + whole meal toast
180g chicken + sweet spud or normal spud
30 mins pre w/O Vyomax Cyclomax
PWO - 2 scoops whey, whole meal toast + honey
180g steak + 30g rice
2 ryvita 100g chicken tblesp natty PB scoop whey!

Randoms will be apple/berries/yoghurt/egg/banana

[Big Sky Guy]

Great squat vid Tan! Hope all is well.

[ActionTan]

Thanks - yeah all is dandy but keep forgetting to update. Things have been a bt hectic. I've been organising a workshop/seminar for women who weight train - from powerlifting to compatative bodybuilding and just the recreational trainer. We held one last year and it was very successful so we're doing another!

[ActionTan]

Last Year's Poster and group pic!

http://i261.photobucket.com/albums/ii78/elfintan/The%20Female%20Form/thefemaleformjpg.jpg

http://i261.photobucket.com/albums/ii78/elfintan/The%20Female%20Form/DSCF6502.jpg

This years poster!

http://i261.photobucket.com/albums/ii78/elfintan/The%20Female%20Form/1296957_bellesposter-1.jpg

[ActionTan]

Pics from last year!

http://www.youtube.com/user/ElfinTan#p/u/4/CVGfmCA6YuA

[ActionTan]

Went out last night to CA and had a jolly old time with few beers, listening to the band and people watching!

Chest & Tris
Decline BB Press
Bar x 20
40kg x 10
50kg x 10
60kg x 8
65kg x 6
Flat BB Press
50kg x 8,7,6
Iso Flat Press Machine
60kg x 12,8,8
Cable X's
30lb x 12
40lb x 10 x 2 - the initial part of taking the weight on the 1st rep def twinges RC but that it the only time it twinged through whole workout
Plate OH Extentions
10kg x 15
15kg x 12,10
EZ Cable Tri PD's
50lb x 12
60lb x 10,10
Single Arm Reverse Grip PD's
20lb x 12
30lb x 10-12 x 3
Finished with some abs and all done!

Luckily don't have to go to Huddersfield this week (trainer is coming to gym on Tues instead) so training shouldn't be too fcked up this week. Loads of revision though which I am pants at but usually manage to fluff it!

Weigh in today - still 76kg!

[flick161]

AND WE ARE VERY GRATEFUL TO YOU for organising the seminar Tan! It's exactly what UK BB needs!!!

I always lose your journal on MT, so nice to catch up with it here :-)

You're not actually cutting at the moment are you?

[ActionTan]

AND WE ARE VERY GRATEFUL TO YOU for organising the seminar Tan! It's exactly what UK BB needs!!!

I always lose your journal on MT, so nice to catch up with it here :-)

You're not actually cutting at the moment are you?

Awe Cheers Flick.....I always lose my journal on MT too lol....it's so slow in there sometimes it drives me mad! Nope not cutting yet although the Winter flab is almost getting me down now bu I may as well hang in as it will all kick off in April so only about 10 weeks off.

[ActionTan]

Good old back and bi's today...
Wide Grip Lat PD's
60lb x 20
120lb x 12
150lb x 8,7
BB Rack Pulls
60kg x 15
100kg x 10
140kg x 8
160kg x 4
140kg x 6
Prone Incline DB Rows (bench)
30lb x 10
40lb x 10
45lb x 10
Low Pulley Rows (close grip) SS SALPD - wide grip
90lb x 10 - 50lb x 10
120lb x 10 - 40lb x 10
120lb x 10 - 40lb x 8
Cable Preacher Curls
20lb x 12
30lb x 10
40lb x 10
50lb x 6
Alternate DB Curl/hammers
30lb x 10
35lb x 10 hammer
40lb x 8 hammer drop 25lb x 8 normal
Con Curls
25lb x 10,8,8

And so the day was done!

[ActionTan]

Chest and shoulders blasted at Evo today. Dan couldn't make it but luckily the lovely Mr G was there to spot me and gee me on!!!!

Decline BB Press
Bar - warm up
40kg x 12
60kg x 8
70kg x 6
Flat BB Press
40kg x 12
60kg x 8
65kg x 6
70kg x 3
Only 5kg of 1rm and felt pretty good
Flat Hammer Strength Press
40kg x 15
50kg x 10
60kg x 6 drop 40kg x 4
Incline Reverse Cables
10kg x 12
15kg x 10,8,8
Reverse PD
No idea of weight 3 x 8-12
DB Side Lats
7.5kg x 15
10kg x 10, 10
10kg x 8 drop 5kg x 20 drop 2.5kg REALLLLLY slow x 5 with last 2 forced negs....fcking ouch!

Then went through some 1/4 turns for 20 mins, had a bit of a gossip then home for hot cross buns n butter!!!!!