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  • Congrats to all the winners.:)

    Congrats to all the winners.:)
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    March 26 and 27 2015

    Yesterday - Macro 3 Micro 4 - Squat Day

    Squat - 3*1-2, 100%, 1st amrap
    3*1,2,1 - 165lbs - Form was shiit at this weight...GRR

    Goblets
    4*10 - 45lbs

    Leg Press
    4*10 - 420lbs
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    March 24th and 25th 2015

    Depends on the day lately. My aim is 2300, but yesterday I only hit 1500.:( Going through some personal stuff...no appetite most of the time and living on little sleep....I gotta find a way to not...
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    March 23rd 2015

    Macro 3 Micro 4 - Lift Day

    I was freezing and the squat rack was occupied so I did 25 min on the treadmill - 8% incline and 4 mph..

    Sumo Deads - 3*1-2, 100%, 1st set amrap

    5*1 - 185lbs...
    ...
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    March 22nd 2015

    Ok, lets do better this week and update a bit more, shall we?;)

    Cardio today - ran sprints:

    200 metre repeats @10mph *12

    3.28 miles in total
    30 min total time
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    Long Overdue update - Week of March 16-21st 2015

    Sorry I have been MIA - life is taking over here.;)

    Macro 3 Micro 3 - Core lifts are 3*3, 90% of 1RM, 1st set AMRAP, sup work is 3*15-20

    Monday March 16th - Lift Day

    Sumo Deads
    3*4,3,2 -...
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    Haha! I did that over Xmas.....was fun though.;)

    Haha! I did that over Xmas.....was fun though.;)
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    This!

    This!
  • Sticky: Pics have been posted. Good luck everyone.:)

    Pics have been posted.

    Good luck everyone.:)
  • Sticky: http://i1140.photobucket.com/albums/n579/mac0669/O...

    http://i1140.photobucket.com/albums/n579/mac0669/OBF%20Fall_Winter%202014-2015%20Before%20Pics/optionalfrontdoublebi_zpsd5753128.jpghttp://i1140.photobucket.com/albums/n579/mac0669/OBF%20Fall_Winter%2...
  • Sticky: I guess I'll start.:)

    Before:

    Weight = 120.8lbs
    Chest = 34"
    Waist = 28"
    Hips = 35"
    R bicep unflexed = 9.5", flexed = 11"
    L bicep unflexed = 9.25", flexed = 10.75'
    R thigh unflexed = 19", flexed = 19.5"
    L thigh...
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    March 15th 2015

    Just a cardio day today. Did some hill training. Used a program that I found online somewhere:

    Treadmill set at 6.5 mph

    Warm up – easy for 5 min

    Set 1: steady pace 1 minute each @ 4, 5 and...
  • Sticky: OOPS!! Sorry...:o

    OOPS!! Sorry...:o
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    March 12th and 13th 2015

    Thurs - Macro 3 Micro 2 - Squat day

    BB Squat - 3*6, 80%, last set amrap
    3*6,6,8 - 135lbs

    Goblets 5*4-6
    2*6 - 45lbs
    3*6 - 50lbs

    Tecno Leg Press - 5*4-6
  • Sticky: Exactly! Pics can be posted any time between now...

    Exactly! Pics can be posted any time between now and March 21st. I do believe FWF will create a thread shortly for "after" pics.....
  • Sticky: Mine are ready to post. Sadly not much change.:(

    Mine are ready to post. Sadly not much change.:(
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    March 10th and 11th 2015

    Yup, been using pb and wine lately to fill the gaps.:o

    Yesterday - Macro 3 Micro 2 - Press Day

    Bench - 80%, 3*6, last set amrap
    3*6,5,5:( - 100lbs

    Wrist\thumb\forearm issues again. I...
  • Sticky: Yeah! I can't wait! Cross border trip to pick...

    Yeah! I can't wait! Cross border trip to pick up and will be visiting the grocery stores as well to get all the goodies that us Canadians can't get here.:)
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    March 9th 2015

    Macro 3 Micro 2 - Lift Day:

    Sumo Deads - 80%, 3*6, 3rd set amrap
    3*6,6,8 - 155lbs

    SLDL - 5*4-6
    5*6,6,6,5,5 - 140lbs

    Rack Deads\Shrig - 5*4-6
    5*6,5,4,4,4 - 155lbs
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    March 8th 2015

    Sprint intervals on the treddie today:

    400 metres@9mh *5
    400 metres@8.5
    400 metres@8 *2

    Equal recovery in between. Total miles =4.25 , Total time =38:32
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