It's Just a Ride! And it's time to hold on tight!!!!

I really hope not hahahaha! Although it is quite possible!!!

Training started a wee bit delicately this afternoon after a bit of a late night out last night. But nothing that an eff, panadol and a redbull didn't soon cure and went on to have a kick ass session. Arms and shoulders were painfully pumped! Pressing is still proving to be niggly...ah well!

Shoulders
Reverse Pec Dec
30lb x 10
50lb x 8
60lb x 6 x 2
Bent Over DB Raises
25lb x 8 x 4
Iso Shoulder Press
40kg x 10
50kg x 10 x 2 - just really flushing the shoulders through here...very annoying!
DB Side Lats
25lb x 10
30lb x 6,6,6
EZ Front High Raise into Partial Upright Rows
EX + 10kg x 5/6 - 6-10 - Loving these!
Bi's
DB Curls -alternate
25lb x 10
30lb x 10
40lb x 7
40lb x 7 drop 25lb x 10
Preacher machine curls
30lb x 10
50lb x 8
60lb x 6 x 2
Tri's
Superset
OH DB Extension (two handed) - Reverse Grip Press Down
45lb x 10, 55lb x 8,8 - 60lb x 10,10,8


Am now at the end of week 3 on Prima Depot and it's just starting to kick in. Next few weeks will be interesting. Skin is slightly oily but that could be from normal lady cycle so will keep an eye on that over this next week. Apart from slight 'emotional' hiccups (The Dog Whisperer becomes very touching lol) all is good.

Well I did win the lottery on both Wednesday and Saturday and I am happy to announce that I will gladly donate the proceedings to your flights. That's saved you £20 now

Tan you made me giggle
xx

Kitty - That won't even get us the mea on the plane lol
Fi - Then my work here is done ;0)

Legs today....love em!!!!!

Calves - again because of Plate arm no idea of weight - cept heavy!
6 x 6-10
BB Squats
Bar x 15
40kg x 10
50kg x 8
60kg x 8
80kg x 8
100kg x 5
110kg x 3 - PB - felt good.
BB SLDL - Deads
SLDL - 60kg x 10, 80kg x 10, 100kg x 8
Deads - 110kg x 8, 120kg x 5
Leg Extensions
50lb x 10
60lb x 10
80lb x 7
Lying Ham Curl
30lb x 10
50lb x 6
60lb x 4 + 2 negs

Good session. Really loving squats at the moment, favouring them over deads so after wee chat with Dan we've decided to concentrate on these until Xmas and just keep in SLDL with DB's for ham focus. Filmed some of todays lifts and will be filming next two session and put a wee montage together.

Back and Chest today! This workout is getting tougher each week which is excellent. Back and chest together is tough going but the rest periods make it work well.

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!

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

Some very nice training going on in here just lately young lady. ;o)

Why thank you kind sir!!!! One does try!

Bloody hell Tan!!!!!  Impressive doesn't quite do it justice!

hahahaha Cheers Chrissie!

Went to see Seasick Steve last night and he was brilliant!!!! What a guy Highly recommend!!!!

The girls were also on BBC Radio Manchester this morning which was quite interesting. Especially the hypocracy. Amy mentioned the 'muscular' Maddonna look in a positive light and the interview lady was very keen to follow this up but later in the interview Amy basically called the likes of Cheryl Cole and Posh skinny and she was immediately cut short as she was being negative. Funny that lol. So now we know you can comment on celebrities bodies in a positive way but not in a negative way....oh yeah and she dissed Fat Donalds. For anyone interested http://www.bbc.co.uk/ip...eather_Stott_10_11_2009/ unfortunately they are on right at the end of the show!!!!

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 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 hard 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
60kg x 10
60kg x 10 (wraps on)
80kg x 8
100kg 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 **** 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!

Yesterdays squats!

http://www.youtube.com/watch?v=Jkz8ceVLC9o

Negatives - bar too high, a tad shy except for last set.....fcking LONG femurs....knees wraps look like they are on my shins and they weren't lol.
Positives - Came back up each time, no 'back' lifting, confidence increase with each set. By the last set I was pretty much fearless. New PB!!!!

Good on teh Squats missy!!!

When you train, do you have a specific no of sets and reps in mind?

I usually have a rough idea of what i want to do but then leave enough room to adapt to how we're feeling...ie feeling strong then do a few more sets on heavier weights on things like bench and squats. As a rule at the moment I'm not looking at high reps so unless it's a pumping drop set at the end I'm rarely going over 10 reps. I don't set of thinking I'm going to so 4 sets of 10. We will also have a rough idea of exercises but again this could be adapted ie bb row to DB row....but still a row.

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!

Woweeeee Lady, you're smashing it !

Are you around this weekend hun? We thought we might pop by gym as Carl's not seenit and loves old school gyms

Yeah we'll be here Sunday lunch....bout 12?????

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!

Hey poppet,

sorry we didn't make it over. After nightmare car journey on Friday, we just wanted to escape as quick as possible this morning to see if we could avoid the nightmare home.

Looks like YOU had a good workout though!

Meant to ask, have you thought of any dates for next year's seminar if you have one? Am trying to plan out my diary as much in advance as possible (because I'm a geek and proud of it!)
 
Next time I come up, I'm flying for certain!