It's Just A Ride!!!!!

[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




And some more from yesterday that I like

That's as close to getting my t8ts out as it gets!!!!!

And here's me and my fab training buddy!!!!

[ActionTan]

New squat PB yesterday!!!!!

[ame="http://www.youtube.com/watch?v=uAnJVTEAU24"]YouTube- Tan 140kg squat_0001.wmv[/ame]

[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]

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*

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!!!!!!!!

[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