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Helpful ReplyMergal's muscle quest

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hififi
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Re:Mergal's muscle quest 2012/02/22 21:33:34 (permalink)
Congratluations! 
Forced/assisted reps are allowed 
xx

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Mergal
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Re:Mergal's muscle quest 2012/02/22 21:46:05 (permalink)
thank u hififi - im really trying to build up my weak arm and shoulder - as the other one has gotten good its really noticeable the difference so just burning up the left one as much as possible.  trainer took some pics of me in the gym this week but he took them all from the weedy side - grrrr! otherwise I'd post em here :)

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/02/27 19:57:32 (permalink)
Shoulders:
 
dbell press 2 x 15 @2.5, 2 x 12 @ 5, 2 x 8 @ 7.5, 2 x 12 @ 5, 2 x 15 @ 2.5
cable side raise @ 5 setted with dbell front raise @ 2.5 - 4 sets
machine press palms in 4 x 8 @ 2plates
rear flies 4 x 8 @ 2 plates (quite pleased couldnt do these before)
then some abs
 
right, my drinking has gotten out of hand this past fortnight.  excuse has been job stress followed by job celebration - but ITS GOT TO STOP, as mucking up my training and diet so am making a pledge for 3 months abstinence.   anyone reading - NAG / ENCOURAGE me please :)
 
 

"Nothing great is easy" Captain Webb
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gingernut
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Re:Mergal's muscle quest 2012/02/27 21:29:36 (permalink)
Hey
 
I'll support you with the alcohol thing, even with people who don't have a problem it's one of those things that can creep up on you, and generally not add anything to your life. Since I got my problem sorted, I have noticed how even one or two can affect your performance in the gym. It also encourages you to eat junk.
 
You'll feel better without, just gotta get used to not having it then you forget and end up with a cup of tea instead!

Figure competitor training to my natural potential
The scales now tell the truth 
 
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Mergal
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Re:Mergal's muscle quest 2012/02/28 21:31:35 (permalink)
aw, thanks so much Ginger.  I do really notice the difference when Ive been at the pop, but have always struggled in life between my party life and love for sporty pursuits.
well, Ive made a pledge now so gonna stick to it.   nothing beats feeling fit and strong :) x

"Nothing great is easy" Captain Webb
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hififi
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Re:Mergal's muscle quest 2012/02/29 11:22:32 (permalink)
I too am torn between the GnTs & red wine & great leg sessions xx

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Mergal
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Re:Mergal's muscle quest 2012/03/04 11:57:12 (permalink)
well 6 days NO BOOZE. 
 
BACK:
 
lat pull down 3 x 10 @ 30, 6 (!) @ 35
cable row 10 @ 25, 10 @ 30, 2 x 10 @ 35
dbell rows 10 @ 7.5, 10 @ 10, 2 x 10 @ 12.5
bbell row 4 x 10 @ 20  (then had to ask a TEENAGE BOY to help me get the bbell back on the rack - ggggnnnnnarrr)
TRI's:
single dbell overhead raise 4 x 10 @ 2.5
dbell kickback 2 x 10 @ 2.5, 2 x 10 @ 5
rope cable push down 6 @ 10, 10 @ 5, 2 x 8 @ 10
 
Yoga day then LEGS:
 
squat 10 @ 10, 3 x 10 @ 15 :)
press 2 x 10 @ 80, 2 x 10 @ 100
extensions 10 @ 20, 9 @ 20, 8@ 20, 9 @ 20 (hard work for some reason)
lying curls 10 @ 15, 6 (!) @ 20 grrrrrrr! these drive me NUTS, 2 x 10 @ 15
 
then dbell lunge and sumo squat supersets to finish off
 
didnt feel like the most heroic session but had that nice steel vice thigh feeling the next day and rocky arse :).    A long walk yesterday in the hills, bike ride today.  getting back in the saddle :)
 

"Nothing great is easy" Captain Webb
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gingernut
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Re:Mergal's muscle quest 2012/03/04 18:19:59 (permalink)
Good stuff, I always notice I look harder and leaner just by cutting out the booze.

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Mergal
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Re:Mergal's muscle quest 2012/03/05 21:07:54 (permalink)
thanks Ginger!  hardness and leanness will be coming sooooooooooooon.
 
CHEST tonite:
machine press 2 x 15 @ 20, 2 x 10 @ 40, 2 x 8 @ 40 (assisted)
incline dbell press 4 x 10 @ 10 (assisted)
machiine flyes 4 x 10 @ 1 pin (such a WEED!)
ABS:
leg raises alternate legs 1, 10, 8, 8, then both legs 8, 10, 12
4 sets of 15 incline crunches with tiny rests in between
 
Baked squash filled with puy lentils & feta cheese for tea :)
 
 
 

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/03/06 19:52:36 (permalink)
BACK and TRIs:
 
lat pull downs 2 x 10 @ 30, 6 (!) @ 35, 10 @ 30
cable rows 2 x 10 @ 30, 2 x 10 @ 35 (form getting better on these not rocking back so much)
dbell rows 2 x 10 @ 10, 2 x 10 @ 12.5
dbell lying down pull over 2 x 10 @ 7.5, 2 x 10 @ 10
dbell overhead extensions 4 x 10 @ 2.5
ez bar cable push down 4 x 10 @ 15
ez bar cable pull down 4 x 10 @ 10
 
some planks and back extensions, then home for 2nd installment of baked squash mmmm mmmmm 

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/03/07 19:10:23 (permalink)
Wednesday nite was SQUAT nite :)
 
squats 10 @ 10, 2 x 10 @ 15, 10 @ 20 (YIP, YIP, YIP! heaviest by myself so far and they were quite deep too :) )
press 4 x 10 @ 80 good and deep
ext 4 x 10 @ 20 - better than before, still a killer
single curls 4 x 10 @ 10
dbell lunges setted with sumo squats - 3 sets of 20 & 10
calf raises 10 @ 20, 3 x 10 @ 40
 
HOOPLA!!  hope my arse hurts tomorrow.  Been looking at it quite a lot in the mirror, as you do.....and im not imagining it, my arse is defo getting a more rounded shape - like rounded out not at the sides :)
 

"Nothing great is easy" Captain Webb
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flick161
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Re:Mergal's muscle quest 2012/03/08 13:56:55 (permalink) ☄ Helpful
Congrats on the no drinking! Once you get into the swing of things it's easy I promise! Just don't give in to those social situations - think of those rounded glutes! 
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Mergal
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Re:Mergal's muscle quest 2012/03/10 14:41:58 (permalink)
calf DOMS for the first time :)
yoga day, then a big bike ride and some dancefloor pounding - woop.  calves will be too big for me skinny jeans soon :)

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/03/12 20:22:50 (permalink)
STRETCHER BEARERS!!!
LEGS NITE:
 
Press: 2x15 @ 80, 12 @ 160, 2 x 10 @ 200, then drop sets from 12 @ 160 to 30 (30!!!) @ 40
Extensions: 10 x 8 @ 15 with 8 sec rests in between
Lying curls: 10 x 8 @15 with 8 sec rests in between
Walking lunges setted with squats in the carpark 3 sets of 12 & 10
Squat: 3 x 10 @ 40
 
wobbled home, drank my whey - feel sick now !  Think thats good??????
 
man im gonna hurt tommorrow....

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/03/13 19:17:37 (permalink)
hmmmm bike ride to work today was a bit...challenging!
CHEST & BI's tonite:
 
incline dbell press 2 x 10 @ 7.5, 2 x 10 @ 10
incline dbell flye 10 @ 5, 8 @ 7.5, 9 @ 7.5, 10 @ 7.5
flat dbell press 4 x 10 @ 7.5
couldnt get near the cables or machine flye so:
bbell 21s 3 sets @ 5
incline hammber dbell curls 3 x 20 @ 2.5 (had to help left side up a little but less than last time)
couldnt get near the cables again so that was me done
chicken and couscous for tea :)
 

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/03/19 20:50:53 (permalink)
SHOULDAS:
 
machine press 3 x 15 @ 1plate, 4 x 8 @ 3plate (why are these so hard?!)
lat raises 10 x 8 @ 2.5 30 sec rest in between, nice burn
barbell forward raise 4 x 8 @ 5
rear flies 8 @ 1plate, 3 x 8 @ 2 plate (super weedy i know but better for me, i couldnt shift em before)
 
then AB crunches and leg raises
 
not too hard a sesh as have op on shoulder on wednesday - will write off my training this week grrr, but hopefully this "nerve release" will sort me gammy shoulder out once and for all and then GRRRR RAH RAH - ON IT!!!
 
have been a bit useless checking journals etc recently as have rediscovered my knitting obsession every evening - making a egg cosy for everyone i know for easter (trying not to eat too many of the cream eggs Ive bought to fill em, ooops!)  
oh, and finishing off my job before starting new one is a bit hectic
ENOUGH EXCUSES - C'MON GIRL PULL YOUR BLEEDING FINGER OUT!!!
 

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/04/09 11:55:46 (permalink)
shoulder operation was a bit more serious than I thought it would be (had to have some pretty mental pain killers)  so training only just starting up again.  And what better way to spend easter monday than with some chocolate whey and a legs session:
 
press 2 x 15 @ 40, 2 x 15 @ 80, 15 @ 100, 20 @ 80, 25 @ 40, 30 @ 40
extensions 10 x 8 @ 15 with 30 sec rests
lying curls 10 x 8 @ 15 with 30 sec rests
seated calf raises 4 x 15 @ 20
standing bodyweight calf raises 3 x 20
 
first wobbly leg feeling for a while, nice.  have been eating quite tight and not boozing so not bad, cant wait to start using my shoulder again... 

"Nothing great is easy" Captain Webb
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Mergal
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Re:Mergal's muscle quest 2012/04/24 19:52:03 (permalink)
things been a bit pants what with post op and starting a new job (yacky commute)  but a few good sessions recently finding  a new routine:
 
LEGS
squat now doing 20 good and deep :)
extensions slightly less pathetic at 20
press good and deep now at 80
dbell lunges still dead wobbly but finish me off good.
 
Diet ****ey :O
 
what was that about consistency????

"Nothing great is easy" Captain Webb
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flick161
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Re:Mergal's muscle quest 2012/04/26 13:15:37 (permalink)
How's the no drinking going though???
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Mergal
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Re:Mergal's muscle quest 2012/04/26 18:37:02 (permalink)
flick161

How's the no drinking going though???

 
hey Flick hope alls going good with you?  no drinking was tight until first week of new job - good all week then spectacular Merlot induced waggon fall off over weekend....:(
But back on it this week and got all my food sorted in the new office so onwards and upwards. 
CHEST session last night and I felt like crying, left side soooo weedy after op, could only just manage pressing 7.5s and flyes with 5s - and that cos of a kindly soul in gym helping me lift em into position.... but dug deep and did it anyway in hope that can only get better.  Still better than when I started a year ago but christ I want to be better already! 
Finished with some arm supersets I'd cribbed outta FLEX so felt a bit better.  LEGS still killing from Tues :)
need to move house soon to cut out the commute - the move will F up my routine AAARGHH.  And I want to look as if I at least go to the gym before I shame myself at Temple gym
GRRRRRFFF!!! whens the next Shape Up.?  Will need that to keep me on the straight and narrow
 
x



"Nothing great is easy" Captain Webb
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