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  1. #136
    Moderator GirlyMuscle's Avatar
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    Thanks for reminding me Melissa.

    I've decided to just stay the course. Sledge and I are going to the Australian Pro show in mid-March. If there's anything I hate it's going to a bbing show, not looking like a bber. So at about 6 weeks out we'll evaluate where I am and I'll probably do a 4 week mini keto cut just to drop a bit of the bloat and allow me to feel good. Until then, it's stick to my off season diet, train heavy and hopefully, build some muscle.

  2. #137
    Moderator GirlyMuscle's Avatar
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    Yesterday's leg workout. I didn't feel like training but we went anyway and I'm glad we did. This happens to me a lot where I don't feel like training but I do it anyway and end up with a great workout. I felt great afterwards and I'm already feeling the DOMs this morning.


    Squats
    w/u sets
    3x10@40kg (88lbs)

    acclimation sets
    1x3@60 (132)
    1x2@70 (154)

    Working sets
    1x6@90 (198)
    2x4@100 (220)

    Leg Press
    1x6@260 (573)
    1x6@280 (617)

    SLDL
    1x6@90 (198)
    1x6@110 (242)

    Standing Calf Raises
    1x8@160 (353)
    1x8@170 (375)
    1x6@175 (386)

    Seated Calf Raises

    We used a rickety old stack weight machine. I didn't write down the weights. We did 2 sets of 8 reps.

    Sledge is an awesome cook. He made a fish called basa on the grill. He seasoned it and sauteed some green and red capsicum (peppers are called capsicum here in Australia) and onions. The veggies went on the fish. It was so amazingly good! Cool thing is he just makes his dishes up as he goes along.

    No training today. All the gyms are closed. We're going to take the dogs to the beach. It's a beautiful sunny day again. Perfect weather.

  3. #138
    RX MEMBER partsRheavy's Avatar
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    Happy New Year Eastern and Central U.S.A. time!!!!!!

  4. #139
    Moderator GirlyMuscle's Avatar
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    Happy New Year!



    Back Day!

    Bent over rows
    w/u sets
    3x10@ bar

    acclimation
    1x3@30 (66)
    1x3@50 (110)

    working sets
    1x6@ 70 (154)
    1x6@75 (165)

    Close Grip Pulldowns
    1x6@67 (148)
    [email protected] (153)

    Assisted Pull ups
    1x6@12
    1x5@5

    Cable Rows
    1x6@67 (148)
    [email protected] (153)

    Deadlifts
    1x6@100 (220)
    1x6@105 (231)

    Barbell Shrugs
    1X6@85 (187)

    I have some pretty good DOMs from my leg workout. I can already feel the back workout today.

  5. #140
    AVBG
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    I am getting a kick out of reading about your Aussie adventure.. You seem to have picked up on our lifestyle down to a tee. I can't believe we'll meet in Melbourne in 10 weeks!

  6. #141
    Moderator GirlyMuscle's Avatar
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    More Aussie adventures at www.girlymuscle.blogspot.com!


    Today was delts and triceps

    Seated DB Press
    w/u
    3x10@8kg (17.5lb)

    Acclimation sets
    1x3@15 (33)
    [email protected] (38.5)

    working sets
    [email protected] (49.5)
    2x6@25 (55)

    I can relatively easily push out the 6 reps at 25kg but I can't get the first one up without help.

    Military press
    1x4@40
    1x6@40

    The first set was less because I had the bar set too low and I expended too much energy get the bar off the rack. I know better now.

    DB side laterals
    1x6 @ 10 (22)
    1x5@ 12.5 (27.5)

    Lying tricep press with EZ Curl bar
    1x6@50 (110)
    1x3@55 (121)

    Cable pushdowns with rope
    [email protected] (46.8)
    [email protected] 9 (52.4)
    [email protected] (57.8)

    This one was weird. The stack weights had strange numbers on it and it seemed much heavier than a typical stack weight system. WEird.

    Overhead DB Tri Press
    [email protected] (49.6)

  7. #142
    RX MEMBER Sledge's Avatar
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    Quote Originally Posted by GirlyMuscle View Post
    More Aussie adventures at www.girlymuscle.blogspot.com!


    but I can't get the first one up without help.
    Don't worry it happens to everyone especially when your in your 40s. At least thats what they tell me.


    The first set was less because I had the bar set too low and I expended too much energy get the bar off the rack. I know better now.

    That's my fault. I have a shoulder injury so cant train delts. So I am privileged to act as GM's "Gym Caddie". I figured because she's a short arse the bar should be lower on the rack. I was suitably reprimanded and won't make that mistake again.
    Wonder if she feels like Flex Wheeler with someone following her around putting her weights away and setting up each exercise for her.

  8. #143
    Moderator GirlyMuscle's Avatar
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    It's good to be the World Famous GirlyMuscle.

  9. #144
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    Great training lately GM, must be nice having your own personal gym sherpa in Sledge.

    A little late but I wish you and Sledge all the best in the New Year!

  10. #145
    Moderator GirlyMuscle's Avatar
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    Biceps and abs today

    Straight Bar Curls
    w/u
    [email protected] (27.5lbs)

    acclimation
    1x3@20 (44)
    [email protected] (60.6)

    Working sets
    [email protected] (82.6)

    Hammer Curls
    1x6@15 (33)
    [email protected] (38.5)
    [email protected] (38.5)

    EZ Bar Curls
    1x6@ 33 (72.7)

    Hanging leg lifts
    2x12 @ body weight

    Weighted Cable crunches
    1x10@24
    1x10@31

    Don't know what these weights really are. On a regular weight stack I used 50kgs. This one felt much heavier and only went up to 45. All I know is it was a bitch to get down on the floor so it must be heavy if it off set my body weight.

  11. #146
    RX MEMBER ActionTan's Avatar
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    Love this journal!

  12. #147
    GYM RAT slumcookie's Avatar
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    Quote Originally Posted by ActionTan View Post
    Love this journal!
    I second this. I lurk here alot, is that creepy?

    So do you like Australia better than the US in general.. I mean like the culture, the food, and the lifestyles?

  13. #148
    Moderator GirlyMuscle's Avatar
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    Not creepy at all! That's why I have a journal.



    Australia is the same yet different. I'll be honest. I am having a bit of culture shock. I'm surrounded by an accent I don't always understand. They use words I've never heard of. I can't get used to the driving on the other side of the road. Adjusting to kgs instead of lbs. The money is different and while the exchange rate is close to even, things cost a lot more here. There's a lot of things we can't get here. Selection is much less than in the USA. The weather is different, the landscape is different. The job market is different. Job training is different. Do you know they actually have a certification to be a barister? A certificate to pour coffee. LOL There are good things...more employment opportunities, higher minimum wage (double ours), no recession.

    I'm not complaining. It's just getting used to something very different than what I've always known.

  14. #149
    Digital Marketing Manager, Team GAT SallyAnne's Avatar
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    barista?

    a barister is a lawyer thingy.

  15. #150
    Moderator GirlyMuscle's Avatar
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    What do they call coffee pourers?

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