Lots of people keep hassling me to start a Journal, so boys, here it is. Watch this space!

lol something tells me this is going to be a soft-porn journal.

cough*Pking*cough

all jokes aside good like with this T.

got any pics

As a Fitness Instructor I do ridiculous amounts of cardio training as part of my job, as well as Pilates for Core Stability and Synergise (yoga based) for flexibility, but I'm not going to include that in this Journal. This is my current Weight Training Program. I change my program after approx 8 weeks.

MONDAY

SUMO DEADLIFTS 4 x 6
1 LEG GOODMORNINGS
SWISS BALL LEG CURLS
(SUPERSET, REPEAT TWICE)

TUESDAY

DIPS x 3sets (last set to failure)

DB BENCH PRESS SITTING ON A SWISS BALL 2 x 8/10
DB FLIES ON THE SWISS BALL 2 x 8/10
(SUPERSET)

DB SHOULDER PRESS 2 x 8/10
JM PRESS 2 x 8/10

THURSDAY

1 1/2 BULGARIAN SQUATS 3 x 6/8
HACK SQUATS 3 x 6/8
2HANGING LEG RAISES 2 x 10
SAXON SIDE BENDS 2 x 10

FRIDAY

PULL UPS (3 sets)
1 ARM SEATED ROW 3 x 8/10
60o INCLINE BICEP CURLS 3 x 8/10

I haven't got any pics, but I definately will get some taken, as I keep getting requests. lol.

quote:

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Originally posted by Gecko

lol something tells me this is going to be a soft-porn journal.

cough*Pking*cough

all jokes aside good like with this T.

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Thankyou S.

tuc biscuit aka bloody greasy signing in

Hi tuc biscuit aka bloody greasy!!!!

1 1/2 BULGARIAN SQUATS 30KG 3 x 7
HACK SQUATS 30KG 3 x 8
HANGING LEG RAISE 2x 10
SAXON SIDE BENDS WITH 5KG DBs

I only started this routine, this week. I am training alone, as my training partner PikeKing is injured, which means I unfortunately don't have anything nice to look at between sets!
I haven't done Hack Squats or Bulgarian Squats since July last year. I had forgotton how tough they are!!!!

I enjoyed the Bulgarian Squats as I love the burn in the quads, but I hate the Hack Squats. However, I will peresevere with them as I know they are good for me. Hack Squats aren't the easiest exercise to perform correctly. I have trouble picking the bar up from behind me for starters, so I am limited to the weight I use. I reckon I could lift hevier if I was able to pick the bar up from this position. Last time I did them, I also had a problem sliding the bar over my protruding hamstrings and kept removing a layer of skin whilst doing them. This time I had my heels on plates and this seemed to rectify the problem to a degree.

Overall this workout felt quite tough, but I did have to teach two exercise classes before I did it! The pursuit for the perfect body is always gonna be hard work.

hehehehe you said rectify

and what is the perfect body?? what are your goals AD? strength, mass?! or just general womany type body [slim and toned]
rob

What are Bulgarian squats?

How do you do one leg goodmornings?

quote:

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Originally posted by Robert

and what is the perfect body?? what are your goals AD? strength, mass?! or just general womany type body [slim and toned]
rob

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Thats quite a tricky question Rob. I'm not 100% sure what I want to look like. I definately want to remain feminine looking and girly and be slim, but I also want to have muscle definition and I want to be strong.
The legs are strong and toned anyway because of the all the exercise I do. I want to gain upper body strength and definition.

I have been taking CLA which is natural for about a year and have reduced my bodyfat to about 20%. That may sound like quite a lot of bodyfat, as I know some of the guys on this site have 10% and under, but it's not too bad for a woman apparently. I'd like to lose a bit more bodyfat, but I don't want to look thin.

The majority of woman are very rarely happy with the way they look and are always looking for ways to improve themselves. I think it's a physcological thing.

The most important thing to me is that I know I am very fit, and I've worked hard to achieve this.

Thanks for asking, sorry it's not a straight forward answer.[:I]

Originally posted by Lardgainer

What are Bulgarian squats?
quote]

Hi Lardgainer.

Bulgarian Squats are quite hard, in general I think blokes actually find them harder to do than woman due to lack of flexibility. (Sorry for generalising!)

It is a Single Leg Squat or a lunge, but you place your back leg on a bench. You can do it holding dumbells, but I do it with a barbell on my shoulders.

If you check out Limping into.....articles by Ian King on t-mag.com, it will tell you alot more info about them and show you pics.

Try them, they are a quad and a glute killer!

quote:

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Originally posted by TREBOR

How do you do one leg goodmornings?

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Lift one leg to a right angle, place the barbell on your traps area, bend the knees slightly, then while keeping your spine curved, lower the upper body until the head goes down as far as is comfortable for you.

Check out articles on t-mag.com by Ian King and Charles Poliquin. It will tell you about the exercise in more detail.

Cheers for asking Trebor?

quote:

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Originally posted by PikeKing


hehehehe you said rectify

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Dear PikeKing I know all about your fettishes and fantasies, but please stop lowering the tone of my new journal or you will get a good spanking![:p]

LoL, Wicked Sense of Humour! I Crown AD as Comedy Queen of the Board! Excellent!

quote:

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Originally posted by Blood Sport

LoL, Wicked Sense of Humour! I Crown AD as Comedy Queen of the Board! Excellent!

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Cheers Blood Sport. This life's dull if you don't have a sense of humour.

Reading your journal with interest!

Whats the diet like by the way?