Annie/ beardymcbeard's awesome adventures... plus powerlifting

[watermelon_2001]

A good workout AND a good grade. This has me impressed

Lol, I keep on forgetting you live in Australia and about the whole time-difference... I was thinking, "How is she posting this, shouldn't she be in school??"

[beardymcbeard]

Biceps and Triceps

Warmup: 5 minutes treadmill, LRC stretch

Superset #1: Barbell curl and EZ bar CGBP

BARBELL CURL
10kg 1 set of 21's
12.5kg 1 set of 21's
20kg 2x8 (full reps)


22lbs- set of 21's
27.5lbs- set of 21's
44lbs 2x8 full reps

I figured out when my shoulder hurts during biceps! It's during the midpoint (it hurts when I'm carrying textbooks with this arm, which is an isometric contraction at this point). Hence stopping 21's.


EZ CGBP (weights don't include weight of EZ bar)
bar 1x10
20kg 3x8


bar x10
44lbs 3x8


Superset #2: Incline Hammer Curl and Seated EZ Triceps Extension

INC. HAMMER CURL
9kg 2x8
7kg 1x8
5kg 2x12


19.8lbs 2x8
15.4lbs 1x8
11lbs 2x12


SEATED TRICEP EZ EXTENSION (weight doesn't include EZ bar weight)
5kg 5x8


11lbs 5x8


Superset #3: Reverse Barbell Curl and Triceps Bench Dip

REVERSE BBELL CURL
15kg 1x10 PR? Can't remember...
12.5kg 2x10; 1x8; 1x10


33lbs 1x10
27.5lbs 2x10; 1x8; 1x10

TRICEPS DIP (between two benches)
BW 1x10
5kg plate 1x8
10kg plate 1x10 PR (never gone above BW before)
10kg plate 1x6 Dropset to BW 1x6
5kg plate 1x8 Dropset to BW 1x4



BW 1x10
11lbs plate 1x8
11lbs plate 1x10 PR (never gone above BW before)
22lbs plate 1x6 Dropset to BW 1x6
110lbs plate 1x8 Dropset to BW 1x4


S-CURL DROPSET #1
12.5kg x2
9kg x1
7kg x2
5kg x5
Biceps were soooo tired.


27.5lbs x2
19.8lbs x1
15.4lbs x2
11lbs x5


TRICEPS V BAR DROPSET #1
32kg x8
27kg x6
23kg x6
18kg x6


70.4lbs x8
59.4lbs x6
50.6lbs x6
39.6lbs x6

Stepups- 1x20 per leg


S-CURL DROPSET #2
9kg x5
8kg x2
6kg x4
5kg x5


19.8lbs x5
17.6lbs x2
13.2lbs x4
11lbs x5

Stepups- 1x20

TRICEPS V BAR EXTENSION DROPSET #2
41kg x5
32kg x3
23kg x3
18kg x5


90.2lbs x5
70.4lbs x3
50.6lbs x3
39.6lbs x5

Stepups- 1x20

Stretch: LRC, hip flexors, triceps, biceps






The pump was awesome



Also did 45 minutes low intensity steady cardio on exercise bike during school

[beardymcbeard]

A good workout AND a good grade. This has me impressed

Lol, I keep on forgetting you live in Australia and about the whole time-difference... I was thinking, "How is she posting this, shouldn't she be in school??"

Thanks man! I worked SO hard for the chemistry (England set me 3 weeks behind the rest of the class...) so was happy that it payed off!


Haha well, I have been known to skip school sometimes, but it's always for a good reason.

But yeah the time zone thing flips me out all the time too.

[beardymcbeard]

Yesterday's workout- legs

Warmup- 3:30 treadmill

Leg Press (warmup)
40kg 1x12 88lbs
80kg 2x12 176lbs


Squat
60kg 1x5 132lbs
50kg 1x8 110lbs
35kg 1x12 77lbs
30kg 1x15 66lbs
30kg 1x20 66lbs

20 rep squats kill.


Leg Press
160kg 1x8 352lbs
200kg 1x8 44lbs
160kg 1x12 352lbs
160kg 1x15 352lbs
140kg 1x20 308lbs


SUPERSET #1: Front Squat and Double Kettlebell Romanian Deadlift
Front Squat
30kg 1x6 66lbs
30kg 2x8 66lbs

Double Kbell Deads (kettlebell in each hand)
2x 20kg 3x15 2x 44lbs


SUPERSET #2: Dumbbell Bench Stepup and Lying Hamstring Curl
Dumbbell Stepup
2x 8kg 1x10 2x 17.6lbs
2x 10kg 1x10 2x 22lbs
2x 12.5kg 1x10 2x 27.5lbs
2x 15kg 1x8 2x 33lbs

Lying Hamstring Curl
27kg 1x15 59.4lbs
25kg 1x12 55lbs
24kg 1x15 52.5lbs
Dropset:
27kg x6 59.4lbs
25kg x4 55lbs
23kg x4 50.3lbs
18kg x6 39.6lbs
14kg x10 30.8lbs



Walking Barbell Lunges
25kg 1x10/leg
25kg 1x15/leg
25kg 1x10/leg
(55lbs)

These give me pins and needles in my arms..


Cardio: Walk home (~25 minutes)


Feelin' it in the legs today.








My friend's band played a gig at a pub in our town last night, I filled in for the bass player. It was awesome, especially cause it was 18+, we felt like rebels- cept we were allowed there, and got kicked out at 10pm...
It was supporting a guy called Old Man River, he's pretty big in Australia so that was cool too.

There was a guy from my gym there though, that was awkward.

[baco_bacon]

WMers are EPIC! Which reminds me...I haven't done a legit 20 rep squat since last June or so when I got 145 for 26, almost fainted at the end ... was the best feeling ever...



Video of your bass skillzzz?!?!

[beardymcbeard]

WMers are EPIC! Which reminds me...I haven't done a legit 20 rep squat since last June or so when I got 145 for 26, almost fainted at the end ... was the best feeling ever...



Video of your bass skillzzz?!?!

WMers? 145 for 26, that's insane. I kinda did mine rest pause, but the rest wasn't that long.



Hmm I might do a video. I'm not that good though...

[beardymcbeard]

No bass video, I'm not good.


But...


Needs more mass.


Camera won't work to take photos, but will for videos! Yay..


Um yeah turn the sound down/off especially for the first bit.



Shoulders tomorrow, I so can't wait

[beardymcbeard]

Awesome news: PLing meet/comp in my town on the 26th of this month. At the gym I want to get a job at..!

Somewhat less awesome news: 4 days after I get my wisdom teeth out... farout! Mum said no. Dad agreed.


Oh well, might go along to watch.

Today- Shoulders and walk
Warmup: 4 minutes treadmill, LRC stretch

SUPERSET #1: Military press and Bent over raise
Military Press
12.5kg 1x10
25kg 1x5 55lbs
20kg 1x8; 1x10 44lbs
15kg 1x12; 1x15 33lbs

Bent Over Raise, seated
3kg 1x10 6.6lbs
5kg 4x10 11lbs
4kg 1x10 8.8lbs


SUPERSET #2: Single Arm Push Press and Iron Cross
SA Push Press
15kg 1x5 33lbs
12.5kg 1x8 27.5lbs
10kg 1x10 22lbs
8kg 1x12 17.6lbs
7kg 1x15 15.4lbs

Iron Cross
3kg 1x8 6.6lbs
3kg 4x10 6.6lbs


SUPERSET #3: Single Arm Bent Over Row and Stepups
SA Bent Over Row (against bench)
5kg 1x8 11lbs
6kg 1x8 13.2lbs
8kg 2x8 17.6lbs

Stepups
4x20 per leg


SUPERSET #4: Lateral Raise and Flushing
Lat Raise
4kg 1x12 8.8lbs
6kg 1x8 13.2lbs
5kg 2x10 11lbs

Flushing
10kg x25 seconds 22lbs PR
10kg x25 seconds 22lbs
8kg x25 seconds 17.6lbs
8kg x25 seconds 17.6lbs


Stretch: LRC

Cardio
Leisurely uphill walk home, about 28 minutes.

[watermelon_2001]

Be awesome to get the opportunity to go see a powerlifting meet! Lol what you should do is wait until a guy is done on one of his lifts, go up and say "Nah, mate- this is how it's done!"

[beardymcbeard]

Be awesome to get the opportunity to go see a powerlifting meet! Lol what you should do is wait until a guy is done on one of his lifts, go up and say "Nah, mate- this is how it's done!"

Haha yeah, "Nah mate, this is how it's done" *blood spurts from mouth* *dies*


Haha I wish I could though. I'ma gonna go watch still.

[beardymcbeard]

Highlights for the week: (same workouts as before)



Chest (Tuesday)
Pr: Reverse grip bench- 37.5kg 1x5 (81.5lbs)

Back (Wednesday)
Pr: Dumbbell SA Row-27.5kg 1x5 (60.5lbs)

Arms (Thursday- yesterday)
Pr's:
Barbell curl- 20kg 1x10 (44lbs)

EZ bar OH Ext (seated)- 10kg + bar 1x6 (22lbs)

V Bar Cable triceps Ext.-41kg 1x6

Triceps Bench Dip (feet and hands on parallel benches)- 15kg 1x8



Going to do legs now!

Started holidays today too.

[baco_bacon]

What are your holidays called?

GRRRREAT ROWING.

[beardymcbeard]

What are your holidays called?

GRRRREAT ROWING.

We call them holidays.


Christmas (6-10 weeks), Easter (2-3 weeks), June/July (3 weeks) and September (2-3 weeks.. only two weeks this time though..) accordingly.




Thanks Baco

Today's workout- legs

Warmup- 12 minute walk, left rotator cuff stretch, hip flexor and calf stretch



Lunges (barbell, stationary)
20kg 1x10 44lbs
40kg 1x8 88lbs
60kg 1x6 132lbs
50kg 1x8 110lbs
40kg 1x12 88lbs
40kg 1x15 88lbs
40kg 1x16 88lbs



Leg Press
240kg 1x6 528lbs
200kg 2x10 440lbs
200kg 1x12 440lbs
180kg 1x15 396lbs
180kg 1x20 396lbs


SUPERSET #1: Kettlebell Front Squat and Double Kettlebell Romanian Deadlift
Front Squat- single kettlebell
16kg 1x12 35.2lbs
20kg 2x10 44lbs

Double Kbell Deads (kettlebell in each hand)
2x 16kg 3x16 2x 35.2lbs


SUPERSET #2: Dumbbell Bench Stepup and Lying Hamstring Curl
Dumbbell Stepup
2x 15kg 1x8 2x 33lbs
2x 15kg 1x10 2x 33lbs PR
2x 15kg 1x8 2x 33lbs

Lying Hamstring Curl
27kg 1x15 59.4lbs
25kg 1x12 55lbs
23kg 1x15 50.3lbs


SUPERSET #3: Leg Extension and Walking Barbell Lunges
Leg Extension
52kg 1x8 115lbs
52kg 2x10 115lbs

Walking Barbell Lunges
25kg 3x10/leg
(55lbs)

Fitball Situp
3x12 (BW)



Preeee sure the leg extensions were a PR


Cardio: None


Stretch: Abs, hip flexors



EDIT: Whole thing took like, an hour or an hour and 10 minutes.

[DanielBeauchamp]

Nice! 500lb leg press = awesome.

[beardymcbeard]

Nice! 500lb leg press = awesome.

Cheers bud. I did it ages ago (more reps too), but I think my ROM is a LOT better now.

[beardymcbeard]

Saturday- Shoulders and walk
Warmup: 4 minutes treadmill, LRC stretch

SUPERSET #1: Military press and Bent over raise
Military Press
12.5kg 1x10 27.5lbs
30kg 1x6 66lbs
25kg 1x8; 1x10 55lbs
20kg 1x12 44lbs
15kg 1x15 33lbs

Bent Over Raise, seated
3kg 1x10 6.6lbs
5kg 1x10 11lbs
6kg 1x10; 1x8; 1x10; 1x15 13.2lbs


SUPERSET #2: Single Arm Push Press and Iron Cross
SA Push Press
15kg 1x6 33lbs Pr?
12.5kg 1x8 27.5lbs
10kg 1x10; 1x12 22lbs
8kg 1x15 17.6lbs


Iron Cross
3kg 3x10 6.6lbs
2kg 2x12 4.4lbs


SUPERSET #3: Single Arm Bent Over Raise and Stepups
SA Bent Over Raise (against bench)
8kg 1x8; 3x10 17.6lbs PR?

Stepups
4x20 per leg


SUPERSET #4: Lateral Raise and Flushing
Lat Raise
4kg 1x12 8.8lbs
6kg 1x8 13.2lbs
5kg 2x10 11lbs

Flushing
10kg x30 seconds 22lbs PR
10kg x30 seconds 22lbs
10kg x45 seconds 22lbs PR
12.5kg x35 seconds 27.5lbs PR



Stretch: LRC, hip flexors, chest, rear delts

Cardio
Walk home uphill, via shops so like 40 minutes.

[beardymcbeard]

Double day today, back now and arms later.


Wisdom teeth out in two days.






THIS is my aim...






Got a long way to go...


EDIT: Not sure if natural or not. It says she is but... well..

[baco_bacon]

Woah! I have my wisdom teeth appointment tomorrow Then they're coming out in a couple weeks.


Update me how everything goes.



That lady is CRAZY!!!!

[beardymcbeard]

Woah! I have my wisdom teeth appointment tomorrow Then they're coming out in a couple weeks.


Update me how everything goes.



That lady is CRAZY!!!!

Hah, sucks to be you. And me..



I (unlike everyone who talks to me) will not tell you every single painful and disgusting detail.










..Unless you want me to? Haha.


Yeah she's a beast. I seriously can't tell if she's natural though..

[beardymcbeard]

Sunday- Chest
Warmup: 4 minutes treadmill, LRC stretch

Reverse Bench Press
30kg 1x10; 1x6 44lbs
40kg 1x6 88lbs PR
37.5kg 1.8 82.5lbs
35kg 1x10 77lbs
30kg 1x10 66lbs


SUPERSET #1: Dumbbell Bench and Fitball Situp
Dumbbell Bench
17.5kg 1x5 38.5lbs
15kg 2x8 33lbs
12.5kg 1x10; *Pause* 1x4 27.5lbs
17.5kg 1x4 38.5lbs color=purple]Dropset to[/color]
12.5kg 1x4 27.5lbs

Fitball Situp
4x15 (BW)


SUPERSET #2: Incline Flye Press and Alternating Step Jumps (on the stepup step)
Incline Flye Press
12.5kg 2x8 27.5lbs
10kg 2x10; 1x8 22lbs



Alternating Step Jumps
1x 20 per leg
2x 25 per leg
1x 30 per leg
1x 20 per leg


SUPERSET #3: High Cable Crossover and Hanging Leg Raise
High Cable Crossover
9kg 2x8 20lbs
6.5kg 1x8; 1x10 14lbs
9kg 2x6 20lbs

Hanging Leg Raise Strict, no/minimal swing
1x12
2x10
1x15



Stretch: LRC

Cardio
Walk home uphill ~24 minutes



Gym on Sunday is awesome.

[beardymcbeard]

Monday Morning- Back and walk
Warmup: 3:30 minutes treadmill, LRC stretch

SUPERSET #1: Deadlift and Single Arm Dumbbell Row
Deads
20kg 1x10 44lbs
50kg 1x8 110lbs
70kg 1x6 154lbs
80kg 1x5 176lbs
90kg 1x3 198lbs
60kg 1x10 132lbs

SA Dbell Row
10kg 1x10 22lbs
30kg 1x10 *Pause* 66lbs PR
30kg 1x8 66lbs
25kg 1x8 55lbs
17.5kg 1x12 38.5lbs
12.5kg 1x15 27.5lbs


Barbell Narrow Underhand Yates Row
62.5kg 1x5 137.5 Terrible form...
50kg 1x8 110lbs
45kg 2x10 99lbs
40kg 1x12 88lbs


Barbell Bent Over Wide Overhand Row
40kg 1x6 88lbs
30kg 1x10; 1x12 66lbs
20kg 1x15 44lbs


Seated Wide Neutral Row Dropset
100lbs x5
80lbs x6
60lbs x8
40lbs x10


SUPERSET #2: Wide Neutral Pulldown and Narrow UH Pulldown (thumbless)
Wide Neutral Pulldown
80lbs 1x8- Pr?
70lbs 1x8
60lbs 1x8


Narrow UH Pulldown
70lbs 1x6- Pr?
60lbs 1x6
50lbs 1x8



D-Pulldown Dropset
80lbs c4- PR?
60lbs x4
50lbs x6
40lbs x8


Stretch: LRC

Cardio
15 minute walk, in the rain. Took my shoes off which was pretty fun.


DEADLIFT BRUISES:





Monday Afternoon- Arms
W/u- 3:30 treadmill, LRC stretch

SUPERSET #1: Barbell Curl and Olympic CGBP
BBell Curl
10kg 1x8 22lbs
20kg 4x8 44lbs

OLY CGBP
20kg 1x8 44lbs
30kg 1x8 66lbs
35kg 1x8 77lbs
30kg 1x8; 1x6 66lbs


SUPERSET #2: Reverse Barbell Curl and Triceps Bench Dip
Reverse BBell Curl
15kg 1x10; 2x8 33lbs

Triceps Bench Dip Hands and feet on two parallel benches
15kg 1x10 33lbs PR
20kg 1x10 44lbs PR
15kg 1x10 33lbs Dropset to
10kg 1x4 22lbs Dropset to
BW 1x4


S-Curl Dropset #1
10kg x5 22lbs
8kg x4 17.6lbs
6kg x5 13.2lbs


Wrist Curl (flexion)
15kg 1x5 33lbs

S-Curl Dropset #2
10kg x5 22lbs
8kg x4 17.6lbs
6kg x5 13.2lbs


V-Bar Triceps Extension Dropset #1
45kg x4 99lbs
36kg x4 79.2lbs
27kg x6 59.4lbs
18kg x8 39.6lbs

#2
45kg x2 99lbs
36kg x2 79.2lbs
27kg x2 59.4lbs
18kg x8 39.6lbs

Stretch: LRC




Dunno if I'd do 2 upper body workouts in one day again... it killed my shoulder. Other than that, it was awesome!

[beardymcbeard]

Trying to decide if I'll go to the gym before hospital tomorrow...


Uploading legs workout later.

[beardymcbeard]

Left arm= horrible...





Tried to do a triceps pose, but it didn't appear to work. So, I cropped the photo (as you do)


Pictures aren't awesome, but at least I figured out how to use the camera.


Mirin' new bb.com shirt?

[baco_bacon]

My word1!!!!



insane deadlift bruises LOL

Looking a lot leaner in your new pics.

[beardymcbeard]

I got back from hospital today (stayed overnight). My face is like 2x normal size. Face hasn't been causing much distress, but I had a bad reaction to the anesthetic, literally the worst pain I've yet experienced, in the stomach region for about 2 hours last night. Sucked.


Doctor said I gotta stay away from the gym for a week. What the flip.

Just chillin', watching The Office with frozen peas on my face. Throat hurts, sick of eating food of baby food texture.


Mark, are you getting a local or general anesthetic? Day surgery or overnight?


EDIT:
Just for lolz...

[beardymcbeard]

Leg Workout (the other day)

Warmup- 4 minutes treadmill, left rotator cuff stretch, hip flexor and calf stretch



Squats
20kg 1x8 44lbs
40kg 1x8 88lbs
60kg 1x5 132lbs
50kg 1x6 110lbs
40kg 1x8 *Pause* 1x4 88lbs
30kg 1x20 66lbs
50kg 1x6 110lbs



Leg Press
250kg 1x6 550lbs PR
220kg 2x10 484lbs
200kg 1x15 440lbs
200kg 1x10 *Pause* 1x10 440lbs



BBell Romanian Deadlift
20kg 1x15 44lbs
40kg 1x15 88lbs
60kg 1x10 132lbs
50kg 2x12 110lbs




SUPERSET #2: Dumbbell Bench Stepup and Lying Hamstring Curl
Dumbbell Stepup
2x 15kg 1x12 2x 33lbs PR
2x 17.5kg 1x8 2x 38.5lbs PR
2x 17.5kg 1x8 2x 38.5lbs
2x 17.5kg 1x8 2x 38.5lbs


Lying Hamstring Curl
27kg 1x20 59.4lbs PR
27kg 1x12 59lbs
27kg 2x10 59lbs



SUPERSET #3: Leg Extension and Walking Barbell Lunges
Leg Extension
59kg 3x10 130lbs PR
45kg 2x16 99lbs

Walking Barbell Lunges
30kg 2x10 66lbs
30kg 1x15 66lbs





Cardio: Walk home (~22 minutes)


Stretch: Left rotator Cuff, hip flexors and about 3 minutes lower body stretching


Time: 1 hour 20 minutes

[beardymcbeard]

Well, getting wisdom teeth out sucks. I'm still heaps swollen, can't open my mouth wide enough to fit a blueberry in it and talking is not much fun.

So, so bored.

PLing competition tomorrow, I don't even want to go down if my face is this swollen, I look like a fool



On a more positive note, Dad was talking to my brother (who lives in England) today. He's going to look for engagement rings on Monday, Dad's anticipating a wedding within the next 12 months or so.

I.e. Probably another trip to England soon

Woo!


Which MEANS that if I have enough money to live over there, the 'rents will pay for my fare and I can stay there.


What I was previously thinking of doing was go over half way through 2012. I was thinking of maybe doing a local bbing comp at the start of the year, going to US on the way, etc. But now it'd be easier/cheaper to go over with the family. So in the next 12 months I need to:

- Save a heap of money
- Get my license
- Get my mass on
- Get my bodyfat... off..




That's the plan. If all goes to plan.

My word1!!!!



insane deadlift bruises LOL

Looking a lot leaner in your new pics.

I'm so proud of them. The nurses in hospital kept asking me what they were from, hahah it got old.



Thank you sir! I think my (right) triceps are bigger. Slightly.

[baco_bacon]

Woah that does NOT sound pleasant... day surgery.. they'd put me to sleep . It's a 45 min operation. I'm not quite sure if it's local or general anesthetic, what's the difference?

[beardymcbeard]

Woah that does NOT sound pleasant... day surgery.. they'd put me to sleep . It's a 45 min operation. I'm not quite sure if it's local or general anesthetic, what's the difference?

For local you're awake (in the chair) but have a numb mouth, general you're fully asleep (in hospital).


I think the pleasantness depends on how hard it is to get the teeth out, mine were really hard.. but my friend (who had them out 2 days before) seems to be fine.

[beardymcbeard]

FINALLY getting better. I think talking helps, since I've been doing stuff with my friends recovery has accelerated a heap. Been doing more, mostly walking and running from magpies.

Almost back on foods that are slightly solid! Going to see if I can let the 'rents allow me a gym visit.