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

I think the decline is a good wee mass builder and when you have wee  a cups like mine you need all the help you can get Hunny!!!!

...bling peashooter firing rhinestones ;0)

Tee hee hee...

Ditto on that one - bring on the mass in my boobless chest!!!

Pec cleavage IS the way forward ;0)

Shoulders blasted with an expanding set again! Sticking to this kind of training for a while for boulders as no stress on RC.

Expanding Set
Reverse Pec Dec
Front Raise
Upright Row
Side Laterals
Iso Shoulder Press
Rep range 10-25

Switching to 4/5 day training
Sun - Chest
Mon - Shoulder & Tri's
Tues - Legs
Thurs - Back & Bis.
Fri - May add glutes and calves here...not decided yet!

Fcking freezing in the gym so am now hibernating bunkered down in my treatment room most of the time lol. It's the only part of the gym that we can heat!

Back and bis blasted today. Good session, productive and enjoyable so happy days.

Handle Bar Lat PD's
90lb x 15
120lb x 10
150lb x 8
165lb x 6
Close Grip T Bar Rows
40kg x 10
60kg x 10
80kg x 6
80kg x 5 drop 40kg x 8
Single DB Rows
70lb x 10
80lb x 8
90lb x 8
Low Pulley Rope Rows
80lb x 10
100lb x 8,8
Supersetted with
SALPD's
50lb x 10,10,8

BB Curls
15kg(+bar?) x 10
20kg x 10
25kg x 10
Alternate DB Curls
30lb x 10
35lb x 8
40lb x 6
Iso Machine Con Curls
3 x 10 x 20kg

Weight still hovering 76kg but I feel decidedly not fat...chunky yes, fat no which is psychologically and HUGE step. I still reckon I have about 2 stone of fat to lose which is reasonable for a 20 week diet which will start mid April. Mr G will start his diet about 4 weeks later and so will Dan so it's going to be all fun and games

Shoulders & Tris today with Spamalot who has definitely put some size on her shoulders

Expanding Set
Reverse Pec Dec - 50lb/60lb 8-12
Front Raise - 15kg plate 10 rep
EZ Bar Upright Row - 15kg 8-10
Side Lats - 7kg 10 - 20rep/25lb x 12(last set)
Iso Press - 40kg x 20/6-kg x 12 (last set)

OH DB Skulls - Two Handed
35lb x 10
45lb x 10
50lb x 10,8
Tri Dip Machine
18pl x 10
20pl x 10
21pl x 8
Drop Set Cable Rope
40lb - 10lb

Ouch on all that dieting together! Good luck you guys! Did you not read the tale about Eddie and Carmen dieting together in Muscle & Fitness ;-)

What's an expanding set Tan?

Flick it will be interesting to say the least lol. Pam will also be dieting and we have another girl who is starting in Jan doing her 1st show. I read the article about Carmen and Eddie and it was definitely an eye opener. Luckily we won't be doing the same shows (I fcking wish lol) and there will be 2-3 weeks inbetween so it kind of goes - Paul's qualifiers in the states, 3 weeks later would be mine THEN if we qualify then back to the states for the Olympia and then 2-3 weeks later is the Brits. We will of course have to have outside 'eyes' because there will come a point where we won't give a sh*t how the other ones are looking lol but hopefully we will all be able to pull it together and just ride off the buzz of all of us.

OK an expanding set - take the list if exercises above for shoulders.
1st set you do exercise A
2nd set - A+B
3rd Set - A+B+C and so on until you do a giant set with all the exercise (that's the expanding bit)
Then on the next set you drop exercise A
The next drop B and so on until on the last set you are just doing a single exercise - the last one.
Does that make sense? Reps will vary depending on where in the circuit the exercise is. Really worth a try. By the end scratching your head is just so not happening ;0)

Dan and Spam both couldn't get in today so I trained legs with Paul and Shab which was fun!

Superset
Standing Calf Raise
70lb x 12-20 x 4
Leg Press
195kg x 20
245kg x 20
295kg x 20
345kg x 20
395kg x 15
Pliat Squats on Squat Machine Seen Bonny Priest doing these on the Smith Machine so I thought I'd try them but we don't squat on our SM so tried this version and it worked well. Interesting exercise and will be doing it again!
50kg x 12
80kg x 10
90kg x 10
100kg x 8
BB Squats
60kg x 12 x 2
Static Side Lunges -Ok another PG special, feet WIDE stance and pointing outwards, squat down then 'glide' from side to side, no rising up or 'bobbing'. Me and Shab were useless at these and literally had to hold hands to keep our balance. I did manage to do my last set with a 15kg bar. Another good move and I think I'll throw it in on ham and glute day.
DB SLDL
45lb x 12
60lb x 10
70lb x 10
80lb x 8
Nordics
10,7
Ham Curls
1 x triple drop

Am extremely pleased with the leg press. Easy over 400kg because weight of sledge no included but for arguments sake we'll call it 395kg. If these legs don't grow then I really don't know what the feck else to do!

ElfinTan

Fat Pete

ElfinTan

Rob said the don't have size gorgeous so we've settled on small!

Probably about right, don't want anything too loose do we ? Does mean a new, banjoless avatar ?

It does!!!

From my log, dated 4th January this year. Would you care to comment ?

Leave it with me xxx

Well back to business as usual with chest and shoulders, chest with Mr G and Dan then me and Dan went on to shoulders and Mr G battered his arms.

Cable Flies - Still can't do any other type of fly because of shoulder
30lb x 12, 40lb x 10 - high
40lb x 10 x 2 - middle
40lb x 10 x 2 low
BB Bench -pause, hold, press
40kg x 12, 10, 10
45kg x 8
Incline Iso Press60kg x 15 drop 30kg x 10 drop 10kg(too light) partials to failure
80kg x 5 drop 50kg x 5 drop 30kg x 10
Shoulders - giant set x 3
Reverse Pec Dec
50lb x 8-12
Upright Row EZ
20kg x 8-10
DB Side Lats
10kg x 8 - last set drop to 5kg rep out.RC still niggling but much improved just wish it would fck off now though as it's getting frustrating.

And would you go to the O? AND carry on dieting for the Brits? (Ouch).

Like the idea of an expanding set, might do wonders for me because I seem to get bored of training more than one bodypart in one workout...
 
How do you find Chest and Shoulders together? Is it to give you maximal rest time from those areas whilst you're still rehab-ing?

There's a certain persons name missing off this list

http://forums.rxmuscle.com/showthread.php?t=26757

Not letting me log in!

Flick - that is the plan. When Paul decided to go for it with the 202 I did consider leaving it but then thought fck it in for a penny in for a pound. I would just keep finding excuses to put it off and never do it. It does make me quite anxious to be fair thinking about everything that we will have to do but it will be one hell of an advenure....no...I'm cacking it if I'm honest lol.

Definitely give the expanding sets a go, we did one for back as well the other day which was good. there was 4 of us so it kept things moving and kept the intensity up. Chest and shoulders were thrown together yesterday because we're only training 3 days this week but I've trained them together before and it works pretty well in fact I now do Shoulders the day after chest  and it's fine. I don't do heavy pressing for shoulders so the fatigued tri's aren't an issue and for me it works well as it gives my RC a pretty much the rest of the week off.

Kitty - list added to with the left over Brit shortys

Nice one

Take one step at a time like you said, you may do the qualifier, qualify, but still decide you don't wanna do the finals -THIS YEAR ANYWAY... But all in all, sounds like a great plan :-)

Flick if I qualify then I'm going lol. I may never do this again so just getting to the finals will be a BIGGY for me and I think maybe because the trips are to big pro shows then it will keep me inspired and chicken and rice shouldn't be hard to find lol. But of course one step at a time x

Battered the pins today with Dan & Mr G! Good fun it was too!

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!!!!!

New Year and I thought we'd brighten things up. Back trained yesterday with Mr G and then did bis n tris...all good. Went out to HA club house as they always have a NYE party and a band on, no entry fee but tickets only, no overpriced drinks and no fcking idiots or trouble so always a bob on night. I even managed to find a dress that fit...well nearly...I ad to cut off the sleeves but it still looked good, heels were worn nearly all night but i did have to surrender towards the early hours and tak the torturing fcking things off. I am and will always be a big boots kinda gal and they are much better for dancing in! I was very squiffy by the time we got home and today was very hungover. Being drunk is not a feeling I enjoy at all lol

Well there have been a few changes to next year's plans and Paul will be competing earlier than we thought which actually works out much better so he's now doing the July shows (Tampa & Europa) so that means I won't be at 4 weeks out trying to get him from a to b and all that.....much easier lol

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!

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