JOURNEY TO 1st PLACE LADIES PHYSIQUE IN 2010 pics on p.188

Had A.N.Other sports massage today after my first leg training attempt in 10 days, did the following:

Single Leg Press
14kgs 20 reps
21kgs 20 reps
28kgs 20 reps
35kgs 20 reps

Seated Leg Curl
25kgs 20 reps
35kgs 20 reps
40kgs 20 reps

superset with

Single leg Extension
14kgs 20 reps
21kgs 20 reps
28kgs 10 reps, 21kgs 6 reps

Lying Hamstring Curl
15kgs 30 reps
20kgs 20 reps
22.5kgs 30 reps

Walking Lunges
10kgs 40 reps, 2 sets

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Then did 10 mins on the handbike tonight... :-)

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Today having a nice day off... And am starvng, but that's prob due to another lb disapperaing magically... :-D

Am going to the movies later with Carl to see The Hangover, then 2 4 1 at Pizza Express :-D

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Looks like you're talking to yourself too my friend. Must be catching!

Coming down to the show on Sunday, Vicky asked us to help out, well Dave actually so I'm a spare part again

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Exceptionally good weight loss babe!

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Went out with Carl last night to the movies, had a nice pizza in Azzurro overlooking the Quays then went to the cinema and watched Public Enemies - good but a little too long...

Having transport probs for centrals thus far but hopefully it'll iron itself out... :-)

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Make your way up to Chorley and come down with us

Sponsored by Muscle Finesse Drunk on Udos

Chuckle chuckle... That'll only take about 4/5 hours... ;-) 

Just as well you're coming to the Centrals, I've just seen Kim's chick, she looks flippin AWSOME! She'd be a heavyweight though, she's BIG....

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Forgot in the excitement, trained Back today:
 
Chins
30kgs 12 reps
15kgs 10 reps
no assistance 5 reps
5kgs 5 reps
 
Bent over, underhand grip Barbell Row
40kgs 12 reps
50kgs 10 reps
60kgs 5 reps
70kgs 4 reps WOOP!!!
 
Incline bench supported rope row
8.75kgs 12 reps
11.25kgs 12 reps
16.25kgs 12 reps
21.25kgs 12 reps
 
Close grip lat pulldown
20kgs 12 reps
35kgs 12 reps
 
Also did a 3 mile bike ride doing banking etc, and 15 mins X-Trainer Levels 4-12; 15 mins Recumbent Bike 15mins HR 114-135BPM

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Trained Quads this morning, Hammies this evening

LEG PRESS MACHINE
30kgs 20 reps
60kgs 25 reps
90kgs 20 reps, 2 sets
(Movement wasn't full so as not to aggravate my hip flexors anymore)

PARTIAL SQUATS
80kgs 12 reps
100kgs 12 reps, 2 sets

LEG EXTENSION 21's
15kgs
20kgs
25kgs, 2 sets

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Trained Hammies this evening
 
Seated Hamstring Curl
10kgs 20 reps
15kgs 20 reps
25kgs 20 reps
30kgs 20 reps
 
Good Mornings
20kgs 20 reps
30kgs 12 reps
40kgs 12 reps
 
DB Lunges
5kgs 20 reps
5kgs 40 reps

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Trained Back this morning with Carl:

CHINS
Assisted 30kgs 12 reps (warm up)
No assistance 6 reps :-)
No assistance 4 reps
Assisted 15kgs 10 reps

Incline Rope Row
16.75kgs 12 reps
21.25kgs 12 reps
28.25kgs 12 reps

Bent over Underhand grip Barbell Row
40kgs 10 reps
60gs 8 reps
70kgs 4 reps
70kgs 6 reps :-D

DB Shrugs
30kgs DB's 8-10 reps, 2 sets

X-Trainer Level 5 11 mins
Bike Level 7-8 70RPM 9 mins

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

What's an incline Rope Row? Is that like a low pulley face pull with chest supported on a bench?

Thanks.

The Journal

That sounds about right... Put the bench on an incline and face it, put the rope at teh bottom of the stack and row it back...

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Am injury laden atm!
 
Rec fem still causing me issues and have started to get a left hand touch of tennis elbow
 
Thus have decided to take 2 weeks completely off to rest, and go from there.
 
Am sick of having fits and starts regarding training, gettting on it, then getting pains and having to take longer breaks...
 
Had PT exams today, think I passed the Premier one, but not sure on NASM... Will find out later this week

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

I passed!

Had to take NASM and Premier exams as the two entities have merged...

I got 85% on my NASM and 82% on Premier's exam. WOOP WOOP! Just portfolio work to do now...

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Did 30mins cardio yesterday X-Trainer Level 6-8 Speed 8-9

Today I did a 20min run whilst I was waiting for rain to stop and did 3k! Was running at 8.5-10km/hr

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx

Congratulations on passing the exams

What happened to the 2 weeks rest??????? A rest means just that....REST!!!!

Hope you get rid of all injuries soon. x

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Oh yeah, and that was only 2 posts ago!
xx

Be The Change
My Journal

Been having a rest from weights... cardio doesn't hurt me anywhere... Only Stepper and Bike so I've not been using them...

It;s just boredom at work in between clients sometimes.
 
Was well chuffed on the run, I've never run 3k before! Aiming for 5k next...
 
Also thinking of changing sports... Triathlon is grabbing me, has been for a while now...

My Journal (updated link)
http://www.muscletalk.co.uk/JOURNEY-TOWATCH-THIS-SPACE-m1459794.aspx