Never Give Up NEW PICS on p.311

Hi Flick,

 Looks like you have made very good gains def more muscular, on your back routine I find chins one of the most difficult back exercises to do especially when you are heavier than normal, for what it,s worth I always do these first hile at my freshest  def. helps, good luck with your prep will pop in now and again see your improvents good stuff.

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

And you're having the mayo and sweetcorn on your tuna pasta?
Maybe some cucumber to moisten up, not sure about flavours tho?
Or, a bit more of a hassle, but roasted sweet pointed peppers, they're yummy!
xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Thanks Micky for the comments, I'm sure you know we're our own worst critics... :-) I used to do Chins first, but I feel like I get more out of rows - I can feel them more so do thm first, but am always mixing things around...

Kitty - ditto on teh Schwartz seasonings - but what goes with tuna?! Will try the balsamic though...

Fi - after writing in my plan I was going to have mayo and sweetcorn I completely forgot, plus thought I was being a bit woosey in having them in - I'm going to have to get rid of them soon enough anyway! I used to have peppers with my Chicken but hate them microwaved. Had a good tip from a friend who said chop them and freeze, then put them frozen into your meal and they won't go all icky when you microwave them!

End of the first week and weight has stabilised back at trusty 9st 10lbs - I still find this funny as my last off-season going from figure into physique I was ALWAYS 10st-10st 2lbs, but prefer having a bit more of a waist now!

Rest day today so nipping into town to exchange an xmas pressie :-)

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Good tip wth the peppers, will have to remember that

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Welshy

Good tip wth the peppers, will have to remember that

flick161

Had a good tip from a friend who said chop them and freeze, then put them frozen into your meal and they won't go all icky when you microwave them!

Mmm, interesting, me too!
xx

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

hey!  been away this weekend, so missed you putting up the photos!  looking good, nice shape and balance, legs look like they will definately come in better once dieted down!

arms could do with a little more like you say, delts would look better if you could bring up your traps a little more, as they are quite flat at the moment

great position to be starting the year from!

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dazc


hey!  been away this weekend, so missed you putting up the photos!  looking good, nice shape and balance, legs look like they will definately come in better once dieted down!

arms could do with a little more like you say, delts would look better if you could bring up your traps a little more, as they are quite flat at the moment

great position to be starting the year from!

You read my mind!!! I just added traps into my back routine yesterday! I NEVER EVER work them directly!
I am hoping on the legs, I always naively thought there wasn't anything wrong with my symmetry, but two people who really know what they're talking about (Kitty being one) - have mentionned it now - I think I was just ignoring the bottom-heaviness cos I've got a fair bit of back width.
 
Having things to DIRECTLY work on gives me so much more oomph... I hate the idea of just training 'to grow' I'm v.glad I've always got imperfections to work on with my shape it really gets me working in the gym!

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cool!!!! well putting some trap exercises in (cant beat shrugs imo)  should improve them pretty quickly then, will definately bring a much nicer look to shoulders and back with a little more trap.

 im sure legs will slim down alot when you diet, so look more in balance, as you are leg strong at the moment, could be worth making all the leg work higher reps and working it around bringing deeper cuts if you dont already

but still, great starting point, and you should look great dieted down, and even better if you use the time left to work on the weak points a little!  looking forward to following your journal through this season and seeing you on stage

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Awwww what a nice post :-)

Trained Shoulders and Triceps today:

Seated Side Lat raise
4kgs 12 reps warm up
6kgs 10 reps
8kgs 6 reps, 6kgs 4 reps

Seated DB Press
12kgs 12 reps
16kgs 7 reps, 6 reps

Lying rear delt raise
10kgs 10 reps, 2 sets
10kgs 12 reps

Lying EZ-Bar extension
32.5kgs 8 reps (too hard)
27.5kgs 12 reps
30kgs 10 reps

Single arm cable extension
6.25kgs, 8 reps, 7 reps, 7 reps

Good workout actually, looking forward to my cheat on Saturday after a week of hard work WOOP!

I probably won't start doing high rep legs til I get back from Canada I'd imagine when I start dieting. That's when I really struggle to train heavy so it'd make sense. Gonna email Karen this week to see if she's available to prep me this year :-)

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fingers crossed for you she says yes!

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hi flick do you do high reps for all your muscle groups come preap time or mainly for legs. i,ve read this helps with the cuts coming out in the quads, i will  put it practice this time round, you look solid in the pics and very lean for off season i very got base to start with. what will be your chaet meal sat enjoy.

I've never been much of a high rep girl - I know lots advocate it for cuts in the legs - see what Kitty reccomends - she has awsome cuts in her legs and I believe she actually stopped her leg training! I would say only really necessary for legs personally, if anything.

The bike riding I've done has given me a different shape, I can actually 'feel' it under the muscle, even though it's not visible under the fat. This is the only different thing I've done and I'm confident this has made the biggest change in 3 years to my legs - usually chunky with no lines...

Karen got back to me, and said yes YAY!!! I am one happy bunny :-) Going to arrange to see her in the next few weeks as she's said I might need to cut back a little BEFORE Canada - incase I gain whilst I'm away and only do a 14-week diet leading up to the Welsh show. It'd be no biggie if I wasn't ready tbh, I'd just do the Centrals...

ALWAYS HAVE A BACK UP PLAN!
11mins cardio done tonight on the Stepper, all I had time for :-) Plus a 30min treacherous walk to gym

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I think your delts and arms are getting left behind a teeny, tiny bit but looking really good.
I think you will have excellent symmetry.

You have calves, therefore I must hate you.
Sorry.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

great leg mass, i agree with jedo that the shoulders need some work.
Your back is fairly lean and you hold mostly on the tush

good starting point

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Thanks IB for the comments :-)
Delts and arms will always be behind... Every now and then I ponder stopping training Back, and Legs, and maybe even Chest, and just do Arms, and Shoulders... Just sometimes I think that... I know I've added an inch onto arms and Shoulders have grown, it's just everywhere else has grown more!!!
 
Jedi - take up Ballroom dancing, seriously. It's how I got my calves, I never train them...

Trained Legs today, looking for more teardop shape and lineage:
Smith Front Squat
bar 12 reps
10kgs 12 reps
20kgs 12 reps
30kgs 10 reps

Leg extension 21's
15kgs
20kgs
25kgs OUCHHHH!!!

Barbell Lunges
12.5kgs 40 reps
15kgs 30 reps

Good Mornings
15kgs 12 reps
20kgs 10 reps
25kgs 10 reps

That plus a treacherous bike ride home was more than enough!

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looking good in the pics, there is plenty to work with to get into stage condition.

Pleased that Karens come on board again for you

Back to the tuna....raw onion goes nice with it and you could always pickle them yourself too.

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I could do cooked onion actually... Especially red... Good thinking batman!
 
I'm really pleased about Karen too, had got it into my head that she'd say no...I'm a silly moo!

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*Moooooooooooooooooo!!*

You must really start to feel you're getting underway now

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I do.. especially if I start a diet before I go away :-)

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Phew! I don't train calves either!
There was a discussion I think in Tan's journal a while ago about calf training, I didn't like to chip in then.

Nobody plans to fail, they only fail to plan
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Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Did 30minc CV on Tuesday evening - Stepper.

Weds off.

Thurs this morning trained Chest, Biceps and did CV.

Have lost 1lb without dieting WOOP!

CHEST RPESS MACHINE
15kgs 20 reps (warm up)
25kgs 12 reps
35kgs 12 reps
42.5kgs 9 reps (PB I think)

INCLINE BB PRESS
30kgs 12 reps
35kgs 9 reps
40kgs 5 reps

DB FLYE
12kgs, 11 reps, 12 reps, 8 reps

STANDING ROPE CURL
8.75kgs 12 reps
13.75kgs 11 reps
16.25kgs 7 reps

OVERHEAD CABLE CURL
6.25kgs 8 reps
5kgs 10 reps, 9 reps (super-slow, went for the squeeze)

CARDIO
Stepper, Random, Level 6, 20mins

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Cheers for the plug Flick, thought I'd pop in rather than keep intruding in IB's journo, really good work by the way had a quick flick(pardon the bad pun) good to some locals on here!

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

1lb is a good start, once you really start dieting properly i am sure the fat will fall off

CF no worries - what do you train for? Keep fit? Bodybuilding? MMA?
 
Westy - it was an accidental 1lb! I'm meant to be gaining muscle - not losing anything else! But alwyas a welcome surprise...

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flick, whats the dumbbell weight range in your gym?

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DB's go up to 50kgs apparently... I wouldn't know lol...

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flick161


CF no worries - what do you train for? Keep fit? Bodybuilding? MMA? 
 

Used to be kick boxing, then for fitness, now body buliding but I'll never compete as I wouldn't use anything other than whey protein.
No offence to anyone, but my little boy has a cronic illness that affects his glycogen stores etc and I got back in to this as an example to him, as with his illness the more you exercise it will help him alot, as well as keeping all his intakes clean.

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

crying freeman

flick161


CF no worries - what do you train for? Keep fit? Bodybuilding? MMA? 
 

Used to be kick boxing, then for fitness, now body buliding but I'll never compete as I wouldn't use anything other than whey protein.
No offence to anyone, but my little boy has a cronic illness that affects his glycogen stores etc and I got back in to this as an example to him, as with his illness the more you exercise it will help him alot, as well as keeping all his intakes clean.

Nothing wrong with joining the rest of us for natural bbing! You should think about it...
I used to do Kickboxing (not in Pompey but I hear there's a good place in Gosport where they do MMA too)
 
 
Not training today - tummy pains agony and a week early grrrr....

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thought i would drop in and say hello!  which shows you doing again?

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Right - pretty much confirmed
BNBF Welsh July 4th OR
BNBF Centrals July 25th

and NPA South West July 18th in Taunton

Am v.excited!!! Glad to see you back posting!

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well im hoping to be at both the bnbf shows!!

  didnt think npa had released show dates yet?

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They released them today... I'd already emailed a few weeks back to enquire... :-D Organisers hate people like me lol!

Would be wicked to meet you in the flesh, and you can cheer on Welshy, myself and Fi too!

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yeyyyy !

cant wait!  shame i will be a shadow of my former self, but will have some nice scars to show people

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flick161

crying freeman

flick161


CF no worries - what do you train for? Keep fit? Bodybuilding? MMA? 
 

Used to be kick boxing, then for fitness, now body buliding but I'll never compete as I wouldn't use anything other than whey protein.
No offence to anyone, but my little boy has a cronic illness that affects his glycogen stores etc and I got back in to this as an example to him, as with his illness the more you exercise it will help him alot, as well as keeping all his intakes clean.

Nothing wrong with joining the rest of us for natural bbing! You should think about it...
I used to do Kickboxing (not in Pompey but I hear there's a good place in Gosport where they do MMA too)
 
 
Not training today - tummy pains agony and a week early grrrr....

I think you mean Dale Tapendan(excuse spelling) he's got a unit in the sanderson centre gym and kickboxing, does some thai as well. A couple of my mates train there, one for the thai and one for the gym.
 
Don't think I could ever do show's you lot are well brave! Plus Josh takes up alot of our time, well... never used to but we've had like 3 hospital admisson's in 3 months, which has made my training quite sparodic lol as well as my diet, hospital food especially QA is pants!

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

TeeHee, my maiden name's Sanderson!
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

It used to be a wallpaper factory owned by a fella called Sanderson, my grandad worked there. Got any relatives good at wallpapering lol

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

dazc


well im hoping to be at both the bnbf shows!!

  didnt think npa had released show dates yet?

YAY ! Be cool to meet you dude !

*rubs Flick's tum tum gently and passes her a hot water bottle*  Hope it passes soon Flick, I used to really suffer x

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Aww Welshy... My system's a bit awol atm so I didn't train today (to make up for yesterday), but I still taught my hour Strictly with gusto!
Why don't you suffer anymore? I went onto Progesterone-only pill, which was amazing for Month 1, but Month 2 and I'm back to usual agony and tears.

Diet now, as promised to myself has been as listed for the past 9 days. The only deviation was one afternoon where we had no Chicken, no tuna, no protein in the house, so instead of cottage cheese with oatcakes I had to have peanut butter! So I'm feeling really proud of myself and determined to go out and enjoy my Turkish night tonight and have some nice food, then get cracking all over again!

Diet will be same as originally posted for this period except oatcakes may change for rice cakes; and Salmon will switch for Steak or Lean Mince during the week. No cheat next weekend, will have one one evening the week after to get out of the habit of having them at weekends. Hoping to see Karen next Friday (technically I should cheat whilst I can lol)

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sounds a good plan for now!  i find ricecakes alot easier to eat than oatcakes, so good change imo!

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