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I train legs twice a week, I noticed improvement after about 5 months. Maybe have someone check ur squat form if yr knees are hurting. Be consistent with both your training and diet.

Thats what I need to start doing soon..eat more! PT is on holidays, so I have been winging it around the gym..work outs are twice as long now, instead of the fast and furious 35 mins. I need to raid...

Your 14kg DB incline : )) I'm up to 10kg, was thinking that I was super woman haha! Now I have a reason to push myself..and wear a DB in my face in the process : )
And your deadlifts, woah!

http://forum.bodybuilding.com/showthread.php?t=150759963

really?! will change that in a minute...currently starving at work as I left my lunch at home...should come in under my calorie goal for sure lol. Thanks! : )

Happy birthday, fellow capricorn : ) and I don't like bacon anymore LOL

Bacon..yum
Dips...uggh!

17.1.13 Back/Shoulders with PT

SSet x4

Bent over DB pulls (one handed) last set 12.5kg x8 reps
OH barbell shoulder presses-to 5kg on bar-work on form/posture, keep abs tight, breathing, lower...

Thanks for following me Redfizz : ) It was rotten of him..I think he just had a man period lol ☺

15.1.13 Legs with PT

warm up treadmill walking

Squats- Bar to 20 kg x 3 sets

Concentrated on form, got it right toward the end..don't know why its such a challenge in the rack but no where...

Try having a intrawork out supp eg xtend.. Helps with muscle recovery

I thought as an addition to my clean eating commitment on MFP I will post pics of dinner.
Dunno how long I will take pics for as the whole counting and photo thing is pretty laborious..I really...

14.1.13 Bi/Chest with PT

4X training BP up extra 2.5 kilo on last time, didn't manage 10 on last set..did 6, bugger..
No to pushups as left wrist is tender after last Saturdays bout with...

If you haven't seen these guys on you tube, they are great!
http://www.youtube.com/watch?v=AZDDbujyxPA&list=UUKf0UqBiCQI4Ol0To9V0pKQ&index=10...

Yep, we have the assisted, I haven't used it for a while but bet its in tomorrows line up with the PT tomorrow : )

LOL at tequila..me too! I hadn't had it for years, this was a mojito blend the...

no noises, but I wish!

Hard choice...be a vegan I guess

Would you rather be a celeb or yourself?

11.1.13 Cardio

Treadmill, 20 mins of moderate HIIT ( so I don't die and embarrass myself)
Rower 5 mins dialled in at full resistance, 10 more minutes half resistance
Abs on the chair thing..10...

Thanks : ))

Going to punish my calves next week too now they have recovered from walking on sand..thats a killer!

Massage, food and rest, you will feel like a new person!