Never Give Up NEW PICS on p.311

Hey Flick :-) 
Brave you for putting a video in. I am still afraid to show my face here let alone any video. Good squats though, really deep ones. I need to do more of that. Tend to go down to 90 only  

 

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

Excellent squats there, quite scarily good in fact
What's the plan, crank the reps up to 20 and then try a few with 2 plates a side?

As for the alleged carriage of extra pounds I can't seem to stop myself from saying (out loud) that your bott still looks awesome even when not at contest weight.
Sorry, butt it had to be said

Team "Show Pony"

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

Jedi lost for words... ;-) Or pictures :-D

My Blog!
http://flickfit.wordpress.com

Lovely squats!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Jedi got your PM - no didn't want to embed, especially if I'd been on the opening clip :-/ YUK!

Inappropriate comments clearly got deleted as are nowhere to be seen but I'm always game for a good chuckle!

My Blog!
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Good going Flick. You look pretty trim too

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Not sure if you've seen this Honey!

http://www.muscletalk.co.uk/tm.aspx?high=&m=3189181&mpage=1#3191019

And even if you have I m shamelessly pimping the thread lol

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Thought I should rescue journal from page 6...
 
Had nice clean week last Mon-Fri with treatage at weekend. Only trained Tuesday and Sunday as Saturday ended up with me actually just wanting to chill for a change...
 
This morning have changed routine around and did a Plyo circuit I found on bodybuilding.com that a fitness competitor uses:
Burpees 10 reps
Partial Handstand push ups against wall 6 reps, 3 reps, 2 reps (kept falling lol)
Straddle hold 10 secs
Pike hold using bench as assistance 10 secs
Partial pike hold 10 secs (can't straighten legs yet)
Medicine ball push ups 10 reps
Straddle jumps 10 reps
Hanging Pike hold 10 secs
Hanging Straddle hold 10 secs (x2)
Bodyweight dips 12 reps
Hanging straight leg raises 15 reps, 2 sets
Headstand hold 3 attempts
Stretching and splits practice
 
The whole circuit plus stretching took me just under an hour to complete. Really got my heart rate up and would possibly be a good alternative to a.m. cardio during comp prep! Am stoked the straddle hold is coming along, but when I do my pike hold, my outer forearms get really tight...??

My Blog!
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flick161

..when I do my pike hold, my outer forearms get really tight...??

That's a bit odd. Is it just a flexibility issue i.e. pain caused by having your hands bent flat? Come to think of it that's unlikely as you don't mention it for the straddle hold. You could maybe switch to doing them on dip station to see if that helps.

Team "Show Pony"

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

Flick Where on the bodybuilding.com did you find the program? Looks interesting as I'm trying to build up more overall core strength myself. Didn't understand what all the exercises meant though and would like to look into it more :-)

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

I just typed in something like fitness competitor routines and it came up there. There was some chick who journalled the whole of her comp prep from 12 weeks to 0 - even if I did find her diet A LOT disturbing... :-/
 
If you've got time to sit and trawl there's heaps of helpful stuff on there...
Not managed to get much guidance on splits and stuff elsewhere :-(

My Blog!
http://flickfit.wordpress.com

Disturbing as in she was eating small children?

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Not that disturbing...

As in v.low calories (about 1000 a day) take into account she was about 5'6" and started out at about 64kgs and was doing 2x cardio a day, 1 x weights and 1x fitness routine practice...

And the foods she was eating... It was all about 'lean Turkey bacon' and 'lite cheese strips' and all kinds of wierdness, recommended to her by a professional apparently!!

My Blog!
http://flickfit.wordpress.com

She would have been better off with the small child then by the sounds of it!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Had a good week last week, trained 3 times doing Shoulders, Arms and Chest (missed legs not deliberately) but they can wait...

Yesterday had an amazing workout did the following:
6.30am built a snowdude in my garden
10-1pm built a snow sofa with aid of flatmate (very sturdy!)
11.30pm went sledging on a double blow-up mattress with 3 housemates at Alexandra Palace, had some serious cardio and leg training walking back up those hills!

Ate a bit too much as I was at home all day bored :-p
06.30 1/2 sesame bagel, 100g smoked salmon, black coffee
09.30 100g chicken, 40g rice, tsp sweet chilli sauce
11.30 hot choc, marshmallows, whipped cream; scoop whey, tsp peanut butter
13.30 200g yam, 130g tuna, tsp mayo, tbs sweetcorn
17.30 100g chicken, 40g rice, tsp sweet chilli relish
20.30 120g salmon, asparagus
22.00 black coffee
00.00 hot choc with marshmallows, jelly babies

YUM YUM!!!! :-D
Still managing to keep weight u64kgs thankgod...

My Blog!
http://flickfit.wordpress.com

I said I would only post when something useful/motivating happened - I just smashed my Lat Pulldown PB by 10kgs!!!!
 
I was only moaning, about 6 weeks ago, that I went and trained with X, who was using 80kgs with horrendously bad form but that I couldn't even move that amount to DO reps with horrendous form! Plus the fact that I'm a good 10kg more than what X weighs!
 
It could do with the fact that I myself am about 8kgs over contest weight...
 
This is only the 4th time I've trained back since the BNBF Finals, it just isn't a priority so I train it as and when I feel the desire...
 
LAT PULL DOWN
20kgs 20 reps (warm up)
40kgs 12 reps
60kgs 8 reps
70kgs 6 reps WOOP WOOP!
 
SINGLE ARM D-HANDLE ROW
2 plates 10 reps, 3 sets
 
BACK EXTENSION
10kgs 15 reps, 2 sets
 
CHIN UPS
40lbs resistance 10 reps
40lbs 4 reps, 60lbs 6 reps

My Blog!
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Anyone who can lat pulldown more than their bodyweight is doing pretty durned well in my book.
Although, I have to admit, this degree of impressed-ness(?) is often severely tempered if they can then not recreate at least some of this form on the chin-up bar.

Team "Show Pony"

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

I KNOW!!!! HOW EMBARRASSING! WHY CAN I NOT BODYWEIGHT CHIN!!! Prob not the best of ideas chinning at the end of a workout mind!!

My Blog!
http://flickfit.wordpress.com

flick161


I KNOW!!!! HOW EMBARRASSING! WHY CAN I NOT BODYWEIGHT CHIN!!! Prob not the best of ideas chinning at the end of a workout mind!!

This is a good point.
I am pretty sure I couldn't do any chins at the end of the workout either.

Especially as yesterday my short-@rse support unit (a.ka. "a box") had been removed and I had to suffer the embarassment of leaping like a crippled salmon and hoping to catch enough of the chin up bar to cling to. The terror of falling short on the leap to comic amusement was not nice.

I felt dis-enfranchised from the equipment and possibly discriminated against
...I may sue.

Team "Show Pony"

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

hiya flick, hope you're looking forward to visiting bonny scotland!

chrissie said you have a bad knee so are we doing delts and something?

Im easy whatever we do, i havent trained for a while due to colds and baby....am recovered now though :-)

UKBFF Fitness 2005 www.lizkinsella.co.uk
My gym www.enterprisehealthandfitness.co.uk 

Knee isn't great, I could be beasted on legs and have no problems being so, just slight niggle at the bottom of my right knee when I go down to Squat... Am a right baby and not used to injuries so I tend to rest them until said niggle goes away again... :-D

Can't wait *so excited* but am slightly alarmed that I really don't own any clothes warm enough to keep me from freezing!

Yes, up for doing delts, my weakest part by far so will be interested in seeing what we do!

My Blog!
http://flickfit.wordpress.com

well we could do delts and butt/hams- i.e no heavy squatting or leg pressing...that would be good

its not THAT cold here.....not much snow anyway! Although the car doors were frozen shut this morning....lol....

UKBFF Fitness 2005 www.lizkinsella.co.uk
My gym www.enterprisehealthandfitness.co.uk 

It is Flipping NIPPY NOODLES Liz!!!
 
It was minus 5 at 7.30am this morning and falling!!!

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

Liz - sounds good...

Chrissie - I'm shivering at the thought of it!

My Blog!
http://flickfit.wordpress.com

It's bloody -15 today where I'm going on Friday!!!

Have fun in Scotland guys, looking forward to reading all about it when I get back. Enjoy

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Thanks Kitty!!

I had an AWSOME time in Scotland! Enjoyed it as a holiday, ate what I wanted, trained bloody hard, and learnt a lot along the way!

Stayed in the hotel from hell (chosen by self so only have self to blame) Note to all BNBF competitors, DO NOT STAY at the Charing Cross Hotel - it's NOT worth the money!! We had leaking tap and dirty bathroom, a room with a draughty window so had to keep the curtains closed to keep draught out, too small duvet for a double bed, and generally a room that DIDN'T match the picture on their website in the slightest! It was true grot!

On the Friday went to Enterprise to visit Liz, Kami and Anjali. Liz trained with Chrissie and myself (well we just followed) and Carl trained with Morgan and Kami hovered with camera and Anjali with her baby dumbells!

Did Arnold presses, a front smith press, side lat raises on the ear-bashing machine ;-) and machine shoulder presses to finish. Liz wanted to do hammies but Chrissie was dead and I thought they both should be cardioing so we did 20mins on Stepper/cross-trainer respectively...

Then lots of chatting, Liz passed on some really nifty fitness tips (which to me highlighted the importance of training my core and I'll be adapting my split accordingly). GOOD DAY!!!!

Went for din dins with Chrissie that night, poor button had omelette whilst we had burgers (which were uber yum!)

My Blog!
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lol, did chrissie throw any cutlery as you 'nom nommed' through your tasty burgers?!

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Saturday Chrissie managed to blag some free passes to Virgin Active (my fave gym in Glasgow!)
 
Me and Carl decided to give her a pasting and trained with her doing Hammies, it was my first isolated hammie workout since the finals... Chrissie is a lot stronger than she gives herself credit for!
SLDL
15kgs 20 reps
30kgs 15 reps
40kgs 12 reps
 
SWISS BALL HAMSTRING CURL
(surprisingly difficult!)
15 reps
12 reps, 2 sets
 
REVERSE LUNGES
6kg dumbells 15 reps each leg
10kgs 12 reps each leg, 2 sets
(Chrissie did about 40 reps in her first set because she had picked such a light weight!
 
LYING HAMSTRING CURL
15kgs 15 reps
20kgs 12 reps
drop set 25, 15, 10kgs for 8, 6, 12 reps
 
BOSU BALL SIT MEDECINE BALL CATCH
(Chrissie discovered this exercise to be a killer! Luckily for me, I was well-versed in it!)
20 reps
12 reps
 
ROMAN CHAIR STRIGHT LEG RAISES
15 reps
10 reps straight, 10 reps piked
 
Then we had a sauna and lunch there...
Then me and Carl died on the walk home  

My Blog!
http://flickfit.wordpress.com

SUNDAY
 
Went to Auchenharvie in the afternoon - I LOVED IT!!! Completely old and dirty machines just like in Cheetahs!
 
Trained Chest and Triceps and did some nice 50kg tricep dips off a bar and a bench - INTERESTING!
Carl is now stronger than me  - which I HATE so even more motivation to work harder!!!!
 
Then flight home... INTERESTING!
Got to Glasgow really early, sat around, did some shopping, slept, got on plane, plane doesn't go anywhere due to snow... 2 hours and a cherry picker and some anti-freeze later, plus a LOT of I-Spy, and we were off!!!

My Blog!
http://flickfit.wordpress.com

Oh Angel!!!  I had such a greast weekend with you all!
 
My hammies are STILL throbbing AND I have a leg sesh this afternoon ...... am weeping at the thought!
 
Am typing this in extreme aggers.  Can you tell Carl that I have totally lost the use of my arms?  I was sooooo not designed to bench!!!
 
Glad you got home safely honey!  Was in two minds whether to toddle off to airport and try to rescue you from plane of sheer desperadoes!  Ended up falling asleep in front of THE worst film in the world though!  FYI - Anamorph, which SHOULD be good as it has Willem Dafoe in it, is poop!
 
Am on mission to find miracle cure for cellulite now.....
 
 
 
and Mr Bulk, I thought I was vair ladylike and gracious whilst eating my vair boring omellete in face of burgerage!
 
 

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

Glad you had a good time, apart from Hellhole Hotel!

Have you checked out the on-your-doorstep hardcore gym since you've been back?

And have you mastered the single leg circles yet? (aka some fancy breakdancing name that I dont know....)

UKBFF Fitness 2005 www.lizkinsella.co.uk
My gym www.enterprisehealthandfitness.co.uk 

Sounds like a faberooooony weekend!!!!!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Am working on the leg circles uber slowly, am body-dyslexic where can't co-ordinate stuff like that quickly AT ALL... When I've mastered I will be of-course posting video to show off :-D and off to google JD's gym so I can go there this evening...

My Blog!
http://flickfit.wordpress.com

February 9th 2009
 
Came back refreshed after trip away, gained a few lbs so will be looking at my eating closely for a while now. It was, sa predicted, horrid standing next to Liz and Chrissie, as, apart from feeling quite muscular, I felt fat and bleurgh!
 
So, yesterday's diet was as follows:
10.00 40g oats, scoop whey
13.00 100g rotisserie chicken, salad with balsamic dressing (we were at hospital so it was best of bad situ)
16.30 50g chicken, cabbage, spinach
19.30 100g chicken, 40g wholemeal rice, tsp ketchup
 BED @ 10.30pm

My Blog!
http://flickfit.wordpress.com

*Has just discovered Flex Fitness JD Dawodu's gym...11minutes from my house!*
GRRRRRRRR as I'm moving in 3 weeks time!

My Blog!
http://flickfit.wordpress.com

10TH fEBRUARY 2009
 
Diet today was as follows:
07.30 wholemeal bagel, 80g smoked salmon
10.30 100g Chicken, 30g brown rice, tsp sweet chilli sauce
13.00 same as above
15.30 same as above
18.30 8 egg whites, 1 yolk (half with pepper and onion, half with lemon juice and splenda)
21.15 150g salmon, 30g gnocchi
 
Have just realised I have quite a few healthy fats in my diet... Quite a few too many possibly... :-(

My Blog!
http://flickfit.wordpress.com

Sounds like a fun and interesting trip there! I hate ham curls on swiss ball. Uber crap in doing then. Struggle to even get up to 10 reps! then again I can SLDL 60kg??

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

Well Flick, I felt quite weedy standing next to you both!!! Quite terrifying training anything other than legs with Liz anyway as she blasts out vair heavy weights whilst I struggle along with my poopage!!! 
 
That leg turntable thing is hillair though!  Had a sneaky attempt in comfort of my own padded cell and I CANNOT even do half a circle! Confirming fact that I am soooo not a fitness/gymnastic kind of gal!
 
 

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

Elsa get you!!! I atempted single leg swiss ball curls, with other leg crossed over the one on the ball - ouchy!!

No training for me til at least friday, got 3 uni assignments due in and no time eek!

My Blog!
http://flickfit.wordpress.com

P.S Forgot to add my best tip from Liz of the weekend... All the lifting leggies off floor-type holds - Liz said she could only do them whilst dieted down -PHEW!!!! There is hope for me yet!

My Blog!
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