Never Give Up NEW PICS on p.311

My ankle bruise
 
 

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Thanks for the pics Flick....including the ankle bruise ;0)

The pics don't do it justice!!!

Just had a 30-min cycle ride home full pelt from picking my bike up from it's service - am pooped!
 
Went to Muay Thai last night, and learnt to kick with my other leg, to spare the purple one... :-D

Trained Back today, no progress on Deadlift, backwards infact, but 30kg Dumbell Bent Over Row WOOP! And 65kg Close Grip Lat Pulldown!!!
 
And BF on the Tanita's was at 20% even though weight has stayed the same WOOP!!! That's down 3% in a month

Wahey !

Wll post today's Shoulder/Legs workout. Still on low rep for everything except Legs, which don't really need it...
DB Shoulder press
6kgs 18 reps
10kgs 5 reps
14kgs 5 reps
16kgs 4 reps

Side Lat Raise machine (diff to last week)
10kgs 8 reps
20kgs 5 reps
25kgs 4 reps

Lying DB Rear Delt Raise
8kgs 5 reps
12kgs 5 reps
14kgs 4 reps

Front DB Raise
6kgs 5 reps
8kgs 5 reps
10kgs 5 reps WOOP!!!

Seated Leg press  superset with Adduction
50kgs 25 reps                              30kgs 15 reps
60kgs 30 reps                              25kgs 20 reps
70kgs 35 reps                              25kgs 25 reps

Leg Curl superset with Leg Extension
20kgs 20 reps              15kgs 20 reps
25kgs 20 reps              20kgs 20 reps

Then 15 min bike ride home...
Muay Thai later :-)

Trained Chest this morning, was cr@p.

Was good at the weekend, had a much smaller cheat than usual, and was literally only the meal for once! :-)

Chest workout

Chest Press machine
20kgs 12 reps
 
Smith machine Bench press
30kgs 8 reps
40kgs 5 reps
50kgs 4 reps
 
Incline DB Press
18kgs 5 reps
20kgs 5 reps
20kgs 5 reps (no spotter)
Cable crossover
7.5kgs 5 reps
10kgs 5 reps
12.5kgs 3 reps, 10kgs 5 reps
Tonight I managed to get in 20mins on the Stepper tonight. Random, level 6, 150 cals burnt :-)

Gonna post food as I don't think it's been as good as it has in my head:

06.30 4 egg whites, 1 yolk, 40g oats
09.50 1 Cheese rice cake
WORKOUT
10.50 Scoop Sci-Mentor Whey, scoop Pro Fuel
11.50 100g Chicken breast, 3 Cheese rice cakes
14.30 20g nuts, seeds and raisins; 20g Hummous, cucumber sticks
15.30 wholemeal pitta, scoop Sci-Mentor Whey
18.30 100g Chicken, 100g tomatoes, 40g rice, garam massala, coriander, garlic powder
22.00 5 egg whites, 30g nuts OOPS

Hmmm... As I thought I did eat a bit erratically, have meals prepped for tomorrow though :-)

Why did I read your 9.50 meal without 'rice' in the sentence!!

False of habit I presume!!! Nt had cheesecake for... can't remember how long...

Today:
06.30 glutamine
08.00 Cardio (27mins Stepper, 9 mins Bike)
08.45 40g Oats, scoop whey, 10 raisins
11.00 50g Chicken, 1 Cheese ricecake
WORKOUT
12.45 pwo shake
14.00 40g mixed rice, 100g Chicken, 100g chopped tomatoes, garam massala, coriander
17.00 same as above
21.45 90g salmon, 1 asparagus spear (chucked rest YUK!), sugarfree jelly, hot chocolate

Am actually happy with food intake today :-)

No, even that next one reads cheesecake!!

Yesterday didn't train, a friend came down frOm London so we went out and played in the vodka bar instead... :-D

Sounds like a fab change of plan, pity you can't train muscles that way, I could be huge 

I needed the rest, it sounds awful to say whilst you guys are prepping, but, I've been really tired recently...

Am pondering whether to train Back today or train Muay Thai even though shins are still green... :-/

If you're whacked you're whacked whether you're prepping or not. Hope the rest did you good

Trained Shoulders and Legs today:

DB Shoulder press
6kgs 15 reps
14kgs 5 reps
16kgs 5 reps
18kgs couldn't get weight up alone :-(
10kgs 16 reps

Side Lat raise machine
10kgs each side 5 reps
11.25kgs 5 reps
12.5kgs 5 reps

Lying DB Rear Delt raise
10kgs 5 reps
12kgs 5 reps
14kgs 5 reps WOOP!

Front DB Raises
8kgs 5 reps
9kgs 5 reps
10kgs 5 reps

Leg curl            superset with        Leg Extension
25kgs 25 reps                                20kgs 25 reps
27.5kgs 15 reps, 20kgs 10 reps    25kgs 25 reps

Adduction        superset with        Leg press
20kgs 20 reps
25kgs 25 reps                                60kgs 30 reps
30kgs 25 reps                                70kgs 25 reps 

First set wasn't supersetted, I politely went over and asked a lady if I could work in with her. She looked at me clearly wanting to say no even though she was just sitting on the machine and was like "Well be quick then", after my set she got back on and wouldn't get back off, doing sets with like 10 seconds rest - stupid bint. She knew I was waiting there and just wouldn't get off, clearly didn't like my high reps... GRRRRRR

Also did 20mins Stepper earlier, another bodybuilder there (not amazing one) said "Only 20mins Flick, I don't even break a sweat in that time", I was like "I'm off season, not two weeks out from the Brits like you are! Too much cardio and you won't grow", he should know all about that, he lives on the Stepper, has no legs, and clearly does more cardio than weights cos he DOESN'T GROW!!!

Final part to add insult to injury, a so-called friend, also male, competed recently, came last in his class, out of condition, like REALLY out, and says to me today "Hey sexy, you've got a nice Back you know, detailed... You just need to get rid of that now," and points at my fl-abs...!!!! Geez, knock a girl when she's down! I wanted to ask him where his abs were at the show but again, didn't say anything...
:-(

All of that has made me really sad, feel really quite frumpy...

Ok, rant over now, anyone would think I WAS PREPPING!!

Oh heck!! First off it takes me an age to find your journal and then I'm confronted with THAT!! ^^^ PMSL

Some people just don't get gym etiquette. As for your male friend, did you ask him where his legs where?
 
Oh your little pup is so cute. Thought you'd have put a pic of her up in here by now.

I wouldn't take anything the boys said personally. I think it was just them trying to have a bit of conversation/attract your attention. Actually, I believe there is some kind of unwritten law about this. The convention is, I believe, to be a bit edgey and controversial, to establish yourself as a guy, a geezer, someone who will 'tell it like it is' etc etc.

The woman training on her own but not letting anyone work in, I have no explanation for