It's Just a Ride! And it's time to hold on tight!!!!

I really hope not hahahaha! Although it is quite possible!!!

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

Training started a wee bit delicately this afternoon after a bit of a late night out last night. But nothing that an eff, panadol and a redbull didn't soon cure and went on to have a kick ass session. Arms and shoulders were painfully pumped! Pressing is still proving to be niggly...ah well!

Shoulders
Reverse Pec Dec
30lb x 10
50lb x 8
60lb x 6 x 2
Bent Over DB Raises
25lb x 8 x 4
Iso Shoulder Press
40kg x 10
50kg x 10 x 2 - just really flushing the shoulders through here...very annoying!
DB Side Lats
25lb x 10
30lb x 6,6,6
EZ Front High Raise into Partial Upright Rows
EX + 10kg x 5/6 - 6-10 - Loving these!
Bi's
DB Curls -alternate
25lb x 10
30lb x 10
40lb x 7
40lb x 7 drop 25lb x 10
Preacher machine curls
30lb x 10
50lb x 8
60lb x 6 x 2
Tri's
Superset
OH DB Extension (two handed) - Reverse Grip Press Down
45lb x 10, 55lb x 8,8 - 60lb x 10,10,8


Am now at the end of week 3 on Prima Depot and it's just starting to kick in. Next few weeks will be interesting. Skin is slightly oily but that could be from normal lady cycle so will keep an eye on that over this next week. Apart from slight 'emotional' hiccups (The Dog Whisperer becomes very touching lol) all is good.

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

Well I did win the lottery on both Wednesday and Saturday and I am happy to announce that I will gladly donate the proceedings to your flights. That's saved you £20 now

Sponsored by Muscle Finesse  

Tan you made me giggle
xx

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

Kitty - That won't even get us the mea on the plane lol
Fi - Then my work here is done ;0)

Legs today....love em!!!!!

Calves - again because of Plate arm no idea of weight - cept heavy!
6 x 6-10
BB Squats
Bar x 15
40kg x 10
50kg x 8
60kg x 8
80kg x 8
100kg x 5
110kg x 3 - PB - felt good.
BB SLDL - Deads
SLDL - 60kg x 10, 80kg x 10, 100kg x 8
Deads - 110kg x 8, 120kg x 5
Leg Extensions
50lb x 10
60lb x 10
80lb x 7
Lying Ham Curl
30lb x 10
50lb x 6
60lb x 4 + 2 negs

Good session. Really loving squats at the moment, favouring them over deads so after wee chat with Dan we've decided to concentrate on these until Xmas and just keep in SLDL with DB's for ham focus. Filmed some of todays lifts and will be filming next two session and put a wee montage together.

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

Back and Chest today! This workout is getting tougher each week which is excellent. Back and chest together is tough going but the rest periods make it work well.

Close Grip Chins
3 x 6-10
D Grip Lat PD's
120lb x 10
150lb x 8
180lb x 6
Close Grip T Bar Rows
60kg x 8
70kg x 8
80kg x 5
Single DB Row
70lb x 8
80lb x 8
90lb x 6
100lb x 5
Chain Grip T Bar Row
42kg x 8 x 2
52kg x 6 drop 42kg x 5 drop 32kg x 6

Chesticles
Decline BB bench
40kg x 10
60kg x 8
70kg x 6
75kg x 5
Incline DB Press - still niggling shoulder
35lb x 10
45lb x 8
55lb x 8, 6
Flat Isolateral Machine press
40kg x 10
50kg x 10
60kg x 8

And that was it! Good old week! Very happy!

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

Sunday shoulders and arms have well and truely been battered! I don't think I've ever felt sick doing shoulders but i did today. The pump was silly and painful....but in a nice way...well kind of lol

Single Arm Rear Delts DB
8kg x 10
25lb x 8 x 3
Reverse Pec Dec
36lb x 10
48lb x 8
60lb x 8
72lb x 5 drop 48lb x 5 drop 36lb x 10-12
Iso Hammer Shoulder Press
40kg x 10
60kg x 10
80kg x 8 x 2
DB Side Lats
25lb x 10
35lb x 8 x 2
35lb x 6 drop 25lb x 5 drop 12lb x 10ish
EZ Bar High Front Raise SS Upright Row
10kg(+bar?) x 6,6,6 - 10,10,10
At this point I think my delts are going to explode!!!!
Bi's
EZ Bar Curls
10kg x 10
20kg x 8,8,6
Tri's
Dip Machine (12lb plates) SS Reverse rip Cable PD's(10lb plates)
18pl x 8, 20pl x 8, 22pl x 8 - 50lb x 10,10,8

If my delts don't grow then Dan is in BIG trouble lol. I have also come to terms today with the fact that I really can no longer dress in typical normal lady clothes. I suppose it is a good job that I'm not a girlie girl as today I had to buy tshirt and shirts from the mens department lol. I've just been through my wardrobe and am in the process of chucking stuff out that doesn't fit. No point in hanging on to stuff because it just becomes too much of a mind fck having clothes that are too small lying around. On the plus side I did buy two pairs of jeans that fit yesterday

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

Some very nice training going on in here just lately young lady. ;o)

Why thank you kind sir!!!! One does try!

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

Bloody hell Tan!!!!!  Impressive doesn't quite do it justice!

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

hahahaha Cheers Chrissie!

Went to see Seasick Steve last night and he was brilliant!!!! What a guy Highly recommend!!!!

The girls were also on BBC Radio Manchester this morning which was quite interesting. Especially the hypocracy. Amy mentioned the 'muscular' Maddonna look in a positive light and the interview lady was very keen to follow this up but later in the interview Amy basically called the likes of Cheryl Cole and Posh skinny and she was immediately cut short as she was being negative. Funny that lol. So now we know you can comment on celebrities bodies in a positive way but not in a negative way....oh yeah and she dissed Fat Donalds. For anyone interested http://www.bbc.co.uk/ip...eather_Stott_10_11_2009/ unfortunately they are on right at the end of the show!!!!

So legs today and what a good day it turned out to be. We decided to have a play with knee wraps on squats today. I've used them a couple of times but Dan hasn't. I have to say it doesn't half feel weird the 1st couple of sets and as I was taught to wrap knees ala Fat Pete of Adlington Barbell club fame and all round good chap with a wealth of powerlifting knowledge and one of my favourite people, the wraps were tight and not there for show. However they were not as tight as they can be...basically because I'm not yet hard enough lol! I made the mistake last time of 1st putting the wraps on for a heavy set. This time I broke them in on lighter sets so by the heavier sets I was used to them. Dan HATED his 1st set but after a couple he was getting into the groove...baby!

BB Squats
Bar x 10
60kg x 10
60kg x 10 (wraps on)
80kg x 8
100kg x 5
110kg x 5 - last weeks PB x 3

115kg x 3 - Happy Days - Decided to go for 120kg 1RM for the hell of it but...
120kg x 3 - went **** or bust on the 1st rep and it was easy so went for 2 more - VERY happy days. Filmed!
Leg Extensions
80lb x 8
90lb x 8
100lb x 6
SLDL DB
45lb x 10
70lb x 10
90lb x 10,6
Lying Ham Curl
40lb x 8
50lb x 6
30lb x 10 - squeeze and hold...hams were caked and baked!

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

Yesterdays squats!

http://www.youtube.com/watch?v=Jkz8ceVLC9o

Negatives - bar too high, a tad shy except for last set.....fcking LONG femurs....knees wraps look like they are on my shins and they weren't lol.
Positives - Came back up each time, no 'back' lifting, confidence increase with each set. By the last set I was pretty much fearless. New PB!!!!

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

Good on teh Squats missy!!!

When you train, do you have a specific no of sets and reps in mind?

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

I usually have a rough idea of what i want to do but then leave enough room to adapt to how we're feeling...ie feeling strong then do a few more sets on heavier weights on things like bench and squats. As a rule at the moment I'm not looking at high reps so unless it's a pumping drop set at the end I'm rarely going over 10 reps. I don't set of thinking I'm going to so 4 sets of 10. We will also have a rough idea of exercises but again this could be adapted ie bb row to DB row....but still a row.

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

Back
Close Grip Chins
BW x 10,7,6
Wide Grip Lat PDs(15lb plates)
8pl x 10
10pl x 8
12pl x 6,5
Close Grip Tbar Rows
40kg x 10
60kg x 8
80kg x 6,5
Single Arm DB Rows
70lb x 8
80lb x 8
90lb x 8
100lb x 6
SALPD's
60lb x 10
70lb x 8
70lb x 8
70lb x 8 drop 40lb x 8 squeeze and hold
Decline Chest Press Machine - this is our ego killer lol (12lb plates)
5 x 10
6 x 10
7 x 8
8 x 7 - never gone above 6 plates on this!
Iso Flat Bench Machine
40kg x 10
60kg x 10
70kg x 8
80kg x 6
Started off on incline pec dec - hurt shoulder - went onto pec dec - hurt shoulder GRRRRRR -
Cable Cross Overs
3 x 10 a 30piddlinglb

Chatting to Dan today and we're having a slight change of split from next week -
Tues - Legs & Calves
Thurs - Back & Arms
Sun - Shoulders & Chest

Still the same kind of stuff just a bodypart shuffle to pep it up!

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

Woweeeee Lady, you're smashing it !

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

Are you around this weekend hun? We thought we might pop by gym as Carl's not seenit and loves old school gyms

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

Yeah we'll be here Sunday lunch....bout 12?????

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

Only shoulders today because we will be doing arms with back on Thursday. At least that will mean just one pressing day for chest and shoulders so only fcking my shoulder up once a week!

Rear Cables
20lb x 12
30lb x 9,9
30lb x 8 drop 20lb x 8 drop 10lb - rep out
DB Side Lats
25lb x 10
30lb x 8,8
35lb x 5 drop 25lb x 10
Iso Shoulder Press
40lb x 20 x 3
80lb x 8
Plate Front Raises
15kg x 10 x 3
FST7 Reverse Pec Dec
50lb x 3sets (8-12)
40lb x 3 sets (8-12)
30lb x 1 set x 8 - squeeze and hold!

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

Hey poppet,

sorry we didn't make it over. After nightmare car journey on Friday, we just wanted to escape as quick as possible this morning to see if we could avoid the nightmare home.

Looks like YOU had a good workout though!

Meant to ask, have you thought of any dates for next year's seminar if you have one? Am trying to plan out my diary as much in advance as possible (because I'm a geek and proud of it!)
 
Next time I come up, I'm flying for certain!

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

Oooo, had 4gotten about a poss seminar meet!
Yes, me too, all comp dates etc are already eating into hols!
But last seminar was soOo motivating!
xx

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

Haha, Im not so much a  geek but I DO have 'extremely soon to be Ex husband slash childcare and another annoying Tw@t' related issues to factor in!

I am DETERMINED to make the next one.....

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

I am more than prepared to organise another one if you are all interested!!!!

So do you want another 'Female Form part II' ? I'll check comp dates but probably bout April????

I know the boys want one too so I might do two seperate ones on different weekends.....

feed back please???? xxx

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

Our season kicks off end April 2010 up here Tan....

Dunno if that helps, or hinders......

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

April is good as I'm back from Canada by then.

I don't mind a mixed meet, but I guess thereae probbo plenty of ladies who would prefer ladies only for motivation and asking girlie-esque questions such as "How do I make my bum NOT look big in this?" lol...

Sorry to hijack your journal, but I was indeed very much needing motivation

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

Mmm, I guess anytime, April would then be a busy month as it's easter the first w/e 3rd+4th, so I'd prefer NOT the following w/e 10th/11th, as I'm away Easter and would like to catch my breath, BUT I'm only one. Personally I'd prefer women only, but wotever.
xx

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

To be fair the response to the 'ladies only' was by far the best we had for any seminar. We girls don't seem to have that 'I'm not big enough/strong enough' macho ego thing going on. And it's really the female side that I am personally interested in and we all few and far between that a chance to all meet up and really get some valuable productive time together is rare.

Let me check show dates and I'll fix a date and set the ball rolling....get ready to pencil it in as it's pretty much sure to happen x

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

That's ace :-) I really do appreciate having a ladies only get together, it's a nice time to bond with women and feel inspired... (I'm also hoping for another leg press PB ;-D )

Training today missy?

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

I'm sure you'll be able to do that with all the progress you've been making lately!

Yup -  it all rolls round to legs again. Wasn't on top form yesterday and last night, had a cold lingering around but I think I've managed to stave it off but I only had a few hours kip on the sofa last night as I couldn't sleep and watching Kack TV is the least frustrating way to wait for sleep to appear.

Calves
Standing Calves
70lb x 10
100lb x 10
150lb x 10,8,8
250lb x 4, 150lb x 6, 100lb x 4, 50lb x 8 10lb - failure
BB Squats
Bar x 10
60kg x 8
80kg x 5
100kg x 5
110kg x 5
120kg x 3
130kg x 2 - new PB
Seated Ham Curls SS Leg Press
80lb x 10 - 145kg x 15
90lb x 10 - 195lb x 15
100lb x 8 - 245kg x 15
120lb x 6 - 295kg x 10
DB Partial SLDL
80lb x 10,9,9
Lying Ham Curl
20lb x 20 x 2

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

How come you do calves first Tan? I'm hoping you might teach Chrissie to do them first so she doesn't forget to do them!!

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

That's actually really spooky Flick...I was just reading this for inspiration slash mojo making for todays leg sesh .....do the calfies first...inspired!!!
 
and actually just read interesting research article which sheds some light on my errrr slighty shamemaking yet not uncommon condition whereby training calfs makes me want to WEE myself....it was covered by more user friendly medical journalist along the lines of 'Why Wearing Extremely High Heels Can Cause Cystitis'....
 
That aside.....Im thinking, as its strictly my second leg day...of trying out Tans moves as above!!! 

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

Tan - Long time no post, but i have been keeping an eye on the journal and the You Tube videos its all very impressive, lots of hard work going on.
 
Would hope to make it down for your next seminar i'm not bother if female or mixed either would be fine, I'll catch up with all the gossip from Dawn at the weekend, cant believe we havent seen you since the wedding, must make an effort to catch up with you and paul soon.

 
 

 

Yo Tan. Just passing through. I shed a little tear when I saw you still squatting, and squatting well. They are proper ones arent they? lol. (dont tell Pete I said that)

Give my best to Paul, and let him know I've got an invite for you both for Jan.

Laters.

Flick - I do them 1st so I don't blag myself out of doing them. It just makes sense to do them 1st and put some real effort into them as like most peoples mine are just pants lol. I do a calf and glute session on a Friday too but don't generally post the workout. I have to say doing calves 1st serves as a good warm up for the rest of the leggies.
Chrissie - I know the wanna wee sensation for sure. I have to say most every set of calves is followed by the mutterings of 'fckin hate em hate em hate em'.
Caz - has it really been THAT long?????? This will not do and will have to be rectified very soon! Have a great few days with D & D though. Will be nice for them to be able to be social again lol.
Lil A - How honoured I am to have you passing through...so to speak. I am indeed well into my squatting at the moment although I am 'trying' to do the properly this is still very new to me and I'm sure they can be improved upon but just to give you a wee idea -
http://www.youtube.com/watch?v=Jkz8ceVLC9o

Strangely the last and heaviest set were probably the better ones lol.

I say...invitation....sounds exciting!!!! And don't forget to pop in here again...you are of course always welcome!!!! x

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

Round to back and arms today. Back workout staying basically the same as it seems to be working well for now so if it aint broke and all that. We were joined by Mr 9pack for back which was fun and then he very kindly tugged and prodded my scapula and traps afterwards.

Back
Close V Grip Chins
10,8,9
D Handle Lat PD's
120lb x 10
150lb x 8
180lb x 6
180lb x 5 drop ? x 6 drop ? x 6 - no idea what the drops were.
Close V Grip T Bar Rows
40kg x 10
60kg x 7
80kg x 6
90kg x 5 - forced....felt very fcking heavy!!!!!!
Wide D Handle Grip Hammer Rows
100kg x 6.6.6
DB Curls
25lb x 10
30lb x 10 - alternate
35lb x 8
40lb x 6 drop 25lb x 6
Preacher Machine Curls
40lb x 10
50lb x 8,6,6
OH DB Extension - two handed
45lb x 12
50lb x 10
55lb x 10
60lb x 8
Tri Dip Machine SS Reverse Grip Cable Press Down
Stack 240lb x 10,10,8 SS 50lb x 8-12

Enjoyable session as usual. Back is probably the most productive workout at the moment...it just feels like we have got it right for what we need at the moment.

On another note legs have been very suprisingly not sor

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

I don't know the wee sensation with calves - but can't remember when I last did mine, I'll shut up...
Carl says don't you do your pee pee exercises anyway lol... You have permission to punch next time you see him ladies... :-)

Nice T-Bar Rows! I always get scared of getting bad form with them but love the sensation!!!

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

Tell C I can stop mid stream no problems ;0)

I'm loving the close grip tbars at the moment....I can really feel them. With the V handle you can just get that extra squeeeeze at the top!

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

It has nothing at ALL to do with stress incontinence......and eveything to do with pressure on the nerves.....

am with Tan on the mid stream thing.....Kegel... Ha!  He was an amateur!!!!

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

ElfinTan

Lil A - How honoured I am to have you passing through...so to speak. I am indeed well into my squatting at the moment although I am 'trying' to do the properly this is still very new to me and I'm sure they can be improved upon but just to give you a wee idea -
http://www.youtube.com/watch?v=Jkz8ceVLC9o

Strangely the last and heaviest set were probably the better ones lol.

Cant view at work and part of my divorce settlement means I have no money and no home connection. lol. At least I kept the fishtank, dogs and cat. It's all about priorities you know.
 
Heaviest ones are often the best. They're the ones you're geared up for. Everything else is just what you have to do to get there. Nice weights though for a chick. (Notice I dont talk like that face to face? lol)

I say...invitation....sounds exciting!!!! And don't forget to pop in here again...you are of course always welcome!!!! x

23rd Jan - this thing through the day http://www.sugdenbarbell.co.uk/forum/Adlington-Push-and-Pull-January-2010-4387
 
& leave the evening open. Details to follow

Chrissie - I'll have to look that up....really interesting...at least I know it's not the good old pelvic floor collapsing into the basement!!!!

Lil A - Absolute priorities!!!

I think by the last set you've got that 'fck it' head on (not literally...Texas Power bar wouldn't 'arf chafe???).

Ah the 23rd has indeed been whispered in our ear in confidence...we await details and will keep that date free...dude (t'internet speak ) X

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