Back in the saddle

Quite literally... Worked from home last Monday so that Mojo could finally get shoes on and this weekend is Adult riding club. Feels like forever since I've been or a ride. This weekend we have a special instructor Colleen Kelly for a one hour lesson on posture and position in the saddle. I'm in the second class from 11.30 to 12.30. First lesson will be a combined dressage / low jumping class. Of course I wont be able to ride again for a couple of months after the operation. Madi has a formal pony club rally on the Sunday so Mojo is going to earn his keep this weekend. Busy weekend ahead.

My bodyweight is starting to edge back up a little , up to 68.5kg. Eating well - kindof, but not much of an appetite still. And event ho I'm not in full training I know its important to keep eating right for recovery. Making myself drink more water too - one of my biggest failings is not drinking enough plain ole water. I've also started back on the MAX's pre workout protein powder and I think that's what is helping with my weight and training energy levels. Tonight training hammies, back and shoulders. Leg curls, seated row and overhead press. Quads are still sore from Wed night, once again I didnit go heavy just repped out and got all the muscles moving. Feels a bit weird going to the gym without a proper training plan but what can I do?

Had to cancel my October leave, the AQ training that was canceled in July is now scheduled for the first week of October - the week I'd planned to take off (last week of the school holidays. Bugger.

Creepy..... Phone call form my ex last week - just to say "Hi, how ya doing?" "Hmmmm just fine thanks" He doesn't know I'm seeing someone. That, along with an email from my girlfriend Jo, who is back from visiting her boyfriend Steve in Far North Queensland, saying she's heard that my ex is out and about with another mutual friend who has split with his girlfriend and has come to the realization that he 'f*ucked up' badly and is missing me. . Well too bad... like the saying... "you dont know what you've got 'til its gone...." I am wayyyy gone! And, no, Jo's not pregnant yet but Steve is putting her under a lot of pressure to move up with him later this year. What will I do without my bestest bestest girlfriend ?


POST Note: Blogger has added the 'POLL' tool. So I've included one just to see how it works. Please feel free to 'vote' Thanks.

Back in the gym

At last well enough to train and so following Leigh's advise I went in to train arms only. Only light but they were sore the next day - I guess thats what happens when you take time off - even a short time.

Given that in 2 weeks I'm gonna be laid up I'll just spend the time working thru the muscle groups and keeping everything moving and its a good opportunity to do things I havent done for quite some time. Tonight some leg work - leg extensions, leg press and some calf work and Friday back shoulders and hammies.

According to Webby I have a participation medal, a trophy and a bucket of oats waiting for me from the nationals - yay oats! LOL.

Today in the mail I received a bunch of state record certificates in the masters division, in particular one from the Nationals for the Deadlift state record at 157.5kg - still just a smidge away from the Open state record that Shazza holds at 165kg. I plan to topple that in December - its so close I can almost taste it. Shaz has mentioned getting a team of us girls to compete - it would be great to see her compete again.

Catchup

Well, I fell prey to the Indian cuisine...... somehow I managed to pick up a bug and got really really sick on the Friday night just before I was to leave. The driver took me back to the Taj where I had planned to have dinner but instead found myself violently throwing up in the hotel toilets. I felt a little panicked at the thought of flying in this condition and with only 5 hours before I had to board I seriously contemplated calling the SOS number we're given for emergencies. Anyhoo after I had purged everything from my body all I wanted to do was sleep and so I made my way to the airport, doubled over still in pain and boarded my flight..... I considered asking for an upgrade because I was sick but thought I may end up not being allowed on the flight at all. In the end I slept all the way from Bangalore to Singapore. I was so dehydrated by the time I arrived but still could only manage to sip water - slept again most of the way between Singapore and Melbourne. Zipped thru immigration with my e-passport bypassing the long long queues (suckers!) and into a taxi home..... Remained sick the rest of the weekend with severe stomach cramps and at Leigh's insistence I went to the doctor late in the afternoon on Monday and was prescribed antibiotics....

On this same Monday I had my long awaited appointment with Dr Mark Blackney about the bone spurs on my big toe. This appointment was made 7 months ago. Fortunately my collegue had taken the pager for the afternoon (yes I was carrying the P1 pager the first day back - while sick... such a martyr :-) ) So he check's out my toe and the xray and says I am a good candidate for surgery, there appears to be little degeneration of the joint and prognosis is for a t least 10-15 years of pain free walking/running (and high heels) before any further intervention would be required. Hooray. Next... in with the booking nurse - when do I want this done?? ASAP as I've just finished competing and now off season, get it out the way as early a possible so I can start on my campaign for next years Nationals. In for surgery Tuesday September 4th - overnight stay followed by 1 week complete rest - off work, 2nd week can start getting around (work form home) no driving the car for 2 weeks, and slowing start back at the gym, upper body and slowly work in some light leg work. Unfortunately its general anesthetic so I wont be able to take any pics :-( but if you want to see what the operation entails here a couple of links....

Cheiletomy1

Cheilectomy2



(to be continued.....)

Bangalore

Thursday night.....

I check out tomorrow morning and this has been a long week. By tomorrow afternoon we will have crammed 8 days of training into 5 days. I've been arriving at the office at 8.30 am and not leaving until 6 - 6.30 ish with very few breaks and little coffee..... Siteseeing this time is at an all time low, the evening rush hour is literally that - what takes 15 mins in the morning to get to the office turns around to be an hour or more to get back to the hotel.


As with last time I was here I am fascinated by the amount of 'livestock' roaming around the main roads. This morning 2 baby goats were butting heads on the side of the road. The bigger one was trying to push the little into the on coming traffic - typical kids (LOL - get it... kids... baby goats.... forget it)

The food here is wonderful, except that I may have over done the curries the other day - after dieting so strictly to then bombard my system with curries and spices.... well lets just say my tummy hasn't been too happy - but that doesn't stop me.

Chicken curry and..... A wheat thing stuffed with potato

Its been great catching up with my BDE counterparts here and meeting the new members of the team and meeting up with familiar faces from my previous trip. I've been very well looked after here by my collegues and the hotel staff who have all been out running errands for me while I've been stuck in the office. Sathya found a couple of the Indian Soda bottles - Codd's for me to take back - apparently not so easy to get in Bangalore any more.


Tuesday night, the hotel security guy, Arun, organized an appointment with the Deputy Commissioner of Police, here in Bangalore so that I could swap some Victoria Police badges for Bangalore ones for Leigh. So... I was put into the hotel car along with one of the hotel staff to escort me to the police station. Its not like walking into a police station back home let me tell you. Guards with rifles at each entrance and outside the Commisioners office. After bit of chat I handed over a few of the badges Leigh had given me and he promised to get his assistant to take some badges over to the hotel the next day...... Nothing arrived.... Arun made some more calls and they kept promising to send the badges by 8.30..... Nothing.... Next message is they'll send them tomorrow..... I get to the hotel tonight after work.... Nothing..... Another call is made and about 30 mins ago 3 Bangalore police badges were delivered to my room. :-)

Myself and the Deputy Commisioner of Police

Well time now for me to relax and watch another episode of 'The Shield' before I hit the hay. BTW.... This will be the last update until I return to Melbourne at the weekend.

Lunch at the Sahib Sindh Sultan restaurant

2nd place Open division

3rd place overall - not a bad effort - but not my best. I knew I was in for a hard battle and even Frank Manning had done the numbers for me, pointing out that I was going to need a 400kg total to beat Tegan - a tough call. Managed a 370kg total comprising of a 132.5kg squat and a 157.5kg deadlift - both competition pb's but failed in my benching only getting 80kg in and missing at 85kg for technical reasons - ala not going up evenly and on my last attempt my butt came off the bench - although I didnt feel it...... The judging was very strict - and so it should be at this level. I had my 2nd deadlift attempt, which was passed, taken from me on protest because I failed to return the bar to the floor with control - actually my foot slipped and even tho I held on to the bar, it went down a little fast and I lost my balance.

157.5kg deadlift

132.5kg squat

I'm not able to give much of a report as I was Leigh kept me from seeing a lot of what was going on - in order to focus on what I needed to do rather than what everyone else was doing. I do know that Tegan pulled some great lifts and Maria also made a huge improvement on her squat from last year and setting a new Vic state record of 147.5kg. An impressive effort considering the squat was not her strongest lift last year. Anyway time now to hand my squatting over to Leigh with a 160kg squat set as my target for Christmas.

Got to say a brief hello to a few of the competitors from Queensland that I met last year, Marie White, Michael Trentin and Terence Titus. Frank introduced me to a couple of strong masters ladies he's training and I was pleased to meet one young girl the daughter of one of the Queensland masters ladies, whose name eludes me at this jet lagged state of time, apparently she has also been reading my blog - nice to meet a reader!!


Here I am now in Bangalore India, hence the delayed update. Flew out of Melbourne at 10 am Sunday morning after the comp - 8 hours to Singapore (4 hour stop over ) 4 hours to Bangalore. By the time I arrived at the hotel I had a massive migraine and had trouble sleeping - before I knew it the wake up call was blaring and it was time to head to the office. Crashed out last night from 8.30pm until 6 am this morning. Still feeling somewhat jet lagged as its 10pm here but 2.30 am according to my body clock. I'm off to bed......

All done - bring on the fight.

Weight 68.4. I am confident of making weight (under 67.5) by Friday

I am entered into the toughest division being contested for the women. The Open. There are 5 other Masters women entered into the Masters Division. I am the only (at this time) Master who has entered the OPEN. Pussies!

I believe my closest competitor will be Tegan Colliver-Murray - a formidable light weight, who placed 2nd last year against another masterful light weight Teresa Manning, retired now with a impressive string state and national records and titles. I cannot afford to underestimate Tegan's desire to win this comp and she has the goods, but I am ready for the battle and neither of us will go down without a fight.

As Leigh would say "This is WAR".

Last deadlift

Friday night.
Suited sumo deadlift. 140 x 3 singles 145 x 3 singles

Tonight
Last squat workout - warmup in the power rack and then move to the monolift for the main lifts.

Massage scheduled for Wed at the Melbourne Sport Medical centre

Weigh-in Friday lunchtime at the venue.

Bench PB

As I expected, a new Personal Record for my bench press

Warmed up RAW to a double at 70kg
shirted up for singles
80kg
85kg
87.5kg
90kg (198lb)

Reverse grip press 60kg 3x10
Overhead rope pulls 100lb 3x10
Lying rows 170lb 3x10


No training tonight - rest.

Friday - last deadlift before the comp.

On target

The hard work, long hours in the gym and preparing for this comp is now bearing fruit and I am well on target for a total that will exceed my Victorian titles total.

Squat work last night - very very good result. Strong singles in the monolift.

Tonight will set a new PR for bench press.

I'm ready - Bring it on.

Non stop madness....

Things are getting busy as I head into the last week of training and being on pager for the rest of this week (including this coming weekend) just adds to the mayhem. Slight change in plans sees me doing my max squat tonight at Doherty's under Leigh's guidance. My weight is finally starting to shift as Leigh came around at the weekend bearing gifts... MAX'S Hydroxy Phase Fat Burner Tabs along with next series of 'The Shield' which he's managed to hook me on!

The vet has been out to Mojo again, my poor bank account...... This time he really does have a hoof absyss and so off with the shoe again and draining it via a poultice and easyboot. Got some extra sachet's of Buet (anti-flamms) to put in his feed but he's still hobbling along looking very pathetic indeed.

Not much else to report except that I am GOD-DAMN sick of not eating any chocolate. Grrrrr.

Mass production lunches.....

Stolen from Tom's blog..... "Death by Powerlifting"


THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

-----------DALE CLARK-----------


COURTING THE DEADLIFT

I need to court the dead.
I need to send her roses, think about her while I am sleeping.
I need to tell her that her mother is not really a bitch, but funny in that uniquely stab me in the back kind of way.
I should laugh at all of dead's jokes, even the ones I have hear a million times before.
I should never tell dead she is getting fat, even when she is.
I will tell the dead what she wants, when she wants as long as she cooperates and gets her fat ass up off the floor when I need her to.
It's not like I am asking for a lot from her.
It's not like the squat when she has to get acquainted with my shoulders or the bench where we are having a conjugal visit.
Nope the dead only requires a touch of my hands, and maybe an awkward school boy at his first slow dance rub against my thighs.
Nothing more, not asking her to go all the way.
When I am done with her I promise to set her down lightly, so as not to upset the judges.

Come on Miss Deadlift, won't you be my girl?
I promise to never do the bad shit all men do but only some men get caught at.
I promise to hold you when you ask.
No means no, but never on meet day.
I will scratch your knurling, and make sure you never rust.
Come on baby, this will be great for the both of us.
Miss deadlift, join me in some fun...it will never be boring...
ok...yes
I promise to retire you to a commercial gym when I am done with you so the little bodybuilder boys will just hold you...
never putting any real weight on you...
and give you plenty of mirror time....

-----------TOM ALLRED --------------

Bench Bitch

FINALLY !!! A positive outcome on my max bench night. Got the bar to touch wearing the metal shirt and pumped out 2 singles at 8okg.... and they flew up!!! Would have to go down as one of my best bench nights in ages.....

Reverse grip bench 60kg 3x10
Overhead rope ext 100lb 3x10
Lying bench rows 170lb 3x10
Seated rear delt (light) 12.5lb 3x12 - purely to flush the rear delts.


For every great event there is an equally poor event - thus the balance of the universe is kept....

In other words.... I bombed on Monday night with my squat. 110 for 3 reps was a breeze. Then I bumped it to 125kg (95% of max) for 3 singles..... Darren (who works at the gym) spotting me. Down, up, rack - happy. Next single lost balance on the way down, recovered, went deep, started up and lost it, Darren wasnt able to catch me and so I had to dump the bar behind me before crashing to the floor and jamming my hand between the rack and the bar. Bruised knuckle.... bruised ego.... Cant blame Darren for not catching me tho', he's a lanky cricketer and I guess not ready to catch an almost 200kg ball! With that I moved on to the supplemental excercies.

Dumbell sumo squats off the boxes. 80lb 3x10
Good mornings (light) 40kg 3x10
Uneven barbell bends 25kg 3x6

Food Diary:
Tuesday
Porridge etc..
apple
Boiled chicken and Salad
Fruit and nut bar health bar (was in my welcome pack for the new offices - along with 2 chocolates which I have not eaten - stashed in my drawer which Leigh says I should surrender, to him I think was the implication.... )
Le rice (apple) (trained)
Max's post workout drink (as I had to run out the door for a VCE subject selection info night at the school for Madii)
Steak and little bit of chicken ravioli

Today
Porridge etc
Banana boiled Chicken & salad
Apple & mandarin (
no training tonight)
dinner.... undecided

The move to the new building has gone well and we've all settled into our tiny boxes. One poorly received comment from a colleague was "We look like a really professional call centre now" SHYTE!!! Included in the afore mentioned welcome pack was a $3 coffee card with which we get to keep the mug and of course I did and a loyalty card - so every 6th one is free. Yay. Nice coffee too - very strong, just what I need in the morning. The owner(?), Shaun, was pretty keen to introduce himself and remembered both my name an my order this morning (latte, no sugar right?). The barista even pointed out the cute little love heart he drew in my mug after I asked about their latte art skills! LOL. So I'll give them a plug here... Aromatic Espresso. Nice cakes, slices and savory things too.... (drool......) I'm allowed to look!!!

Moved.....

Finished packing my desk last Friday. As one of the 'early starters' I was able to collect my new Id badge and parking pass by lunchtime. Everyone had prety much finished by 3pm and rather than hang around for another 3 hours for the CR drinks I decided to head off home and beat the traffic. This meant I was able to train a little earlier - Speed Bench - with my Metal shirt on - you've got to be kidding. Loaded to 70% of max (60kg) Hopelessly trying to push out 3 reps in under 3.5 seconds. Nada chance..... Taking longer than that just o get the bar close to the shirt....

Speed bench this Friday will be shirtless.... no I didn't say topless... Shirtless.... On a positive note I was getting the bar closer to my chest than I was on Monday even with a lighter weight - so tomorrow's ME bench should see me getting the touch at 80kg.

Went to the all female classic INBA show on Sat night. Shaz was judging and so she put my name on the door. 50 competitors and what seemed like 50 divisions.... It bordered on ridiculous with only 3 - 4 competitors in each division. The show was well run etc etc but very drawn out at the end. It was a very mixed bunch of competitors ranging from your 'skun rabbit' to 'ohh was I supposed to diet??' However the final four competitors vying for the 'overall' Miss Figure (or whatever) were actually very good quality competitors.

Caught up briefly with Vicki Lucas who is the promoter for the Bendigo Show next weekend - should be some top Victorian competitors as well as some big Interstate names as well. All will be covered in her Aussie Mag.... HARDCORE MUSCLE Vicki is a tireless worker for the sport - giving it her all and putting on spectacular and entertaining bodybuilding shows.

Shaz introduced me to a friend of hers, Jo, who has moved down from the Northern Territory earlier this year. Jo is getting ready to compete in the IFBB state titles in 13 weeks and is meant to be starting her diet today. We exchanged mobile no's and I'll keep an eye on how she's doing leading up to the comp. Hopefully she'll come along and watch me take the National Powerlifting Title. Shaz is also dieting for the same Body building comp - she will look awesome if she can keep herself well enough (poor girl has has some bad flu's recently and to top it off tore her hamstring a few weeks back.... all on top of moving house - talk about stress!!)

And talk about dieting.... yes I've been good, but to no avail so far..... Still sitting around 69.4 kg and strong as an ox! LOL. Well at least my strength is not suffering. Leigh has suggested I try the MAX's carb block supplement - Hopefully he'll get me a sample to try and has also suggested I get myself some good creatine. I tried creatine once before as a bodybuilder but didnt get much out of it - perhaps a dodgy brand and it was quite a long time ago. So I'll give it another go - It might just be thing to puts me back on the record breaking streak I was on before....

Played around last night at home getting my deadlift suit on - by myself. This is another of Leigh's suggestions, to help me learn the quickest way to get the suit on. I still need to hang off something in order to 'drop' into the suit. Not sure what will be available at the comp, I really need to check in with Webby on that one. So for the remaining couple of weeks I need to practice practice practice getting the suit on. Last night took 17 mins, which is good considering the first time took much much longer.

That brings me to tonight.... M.E. Squat. Tonight I'll be loading up to 95% (125kg).

Food Diary:

7am porridge (oats n eggwhites) and supplements
10am Apple
2pm Steak and veggies
4pm Le rice (apple)
5pm MAX's Pre workout (will take some of this to replenish while doing the big squats)
Dinner tonight - Chicken in green light green peppercorn sauce and vegies.

Gotta find time after training to 'pre-pack' some lunches for work. Grilled chicken and veggies / boiled chicken and salads. That way I wont have to think about what I'm eating each day.....
Will likely cut out the pre-training LeRice after tomorrow's M.E. Bench.

Holidays...

Yes, I've been keeping to my diet.... no chocolate has passed my lips..... current weight - 69.5kg

Pre training meal - steak, potato and green stuff (yuck)

Trained arms with Leigh Sunday afternoon - something different, mostly light stuff with just enough weight to get some benefit. Cant afford to over do it with my dodgy elbow problems. Then off for a latte - He's been away this week on a kids camp - I was supposed to be in India....
Hmmm I miss him....

Monday - ME Squat day. Suited up and worked to a 115kg max for 3 reps. This is 85% of my best and I was not supposed to go any heavier. Felt pretty cruisy at that weight. Dirk watching from the other side of the room - still says I need to watch my depth. Problem is I feel like I'm deep enough and the between the suit and knee wraps its hard to get lower. Followed up with dumbell sumo squats off the high boxes and good mornings. Struggled with the GM's as it was taxing my lower back.

Tuesday - ME Bench. Used the Metal shirt - again the intention was to work up to a 3 rep max at 85% however with only 75kg I could not get the bar down to my chest. I'll talk to Shaz about using her denim shirt instead.... Supplemental work included lying rows, reverse grip press, overhead rope tricep press and dumbell rear delt work.

Now its Wednesday already and back to work tomorrow.... have just returned from having a remedial massage - my neck gets very bunched up with the benching - This afternoon taking the girls to see Harry Potter.

Friday is our last day in the current offices and we have to pack our desks into 3 small boxes - I guess this is to force us to throw out stuff as the new office has smaller desks and there simply wont be the room!! Friday night drinks with the cool runners - just a quick diet coke for me.

Comments:

Tom - Point taken on the over training.... Blog URL ???
Christine - Tagged! Will have to think about my response..... (thinking hurts....)
Suzy - The dates have changed for the raw comp...... This is a bugger too - its the same date as my daughters Deb Ball..... and my other daughters Birthday.

Sat 27 October RAW Push/Pull Titles and Novice Comp
VENUE: St. Paul’s College, Altona Nth

Right-o Time to eat..... ------------------->
mmmmmm Latte......

I have a plan.......

Final 3 weeks of training is sorted out. Loads more work in the suits - suited squat (max), shirted bench (max and speed) and suited deadlifts (speed). Some band work in the speed sessions but only in supplementals not main. Plenty of core work too. I'm not going to detail it out here just yet. I haven't even put it into a spreadsheet yet.

Dinner last night - Can I remember that far back? Umm oh yeah boiled chicken breast and 1 cup of basmati rice. Oh and I had 2 whole boiled eggs as my late afternoon snack (5pm-ish)

Today
Same old same old (brekky and morning tea)
Lunch - boiled chicken breast and 1 cup rice (yes I know I'm dieting when the food is bland)
3pm I have a Le Rice waiting for me
Before/during training Max's pre workout protein drink.

And before anyone asks... the bland food is for a reason. This is what works for *me*. Eating bland eventually stops me craving other foods and my eating can become mechanical - remember this is a purpose driven diet - not a lifestyle change. So the mainstays of my eating will be: Steak, Chicken, Eggs, Oats, Rice, Vegies / salad (broccoli, cauliflower, carrots, onions, lettuce, tomato, beetroot, celery, cucumber, capsicum, mushrooms) If I were doing a bodybuilding show I'd have to cut down my latte's too and have short black's - limited dairy. Thank God I'm a powerlifter!!!

Suzy, I wont be competing at the Raw push/pull in November, however I will be there hopefully in a more official capacity for CAPO or as a helper on the day at least. I've put myself down to be on the committee since Tegan and her Mum Wendy have both stepped down from their official positions - this left the Victorian branch of CAPO without any female representation.

My next comp after the Nationals (should I even be thinking about this now?) is the National Postal Deadlift comp in December. I'm also planning to cut back the no. of comps I enter next year and concentrate on strength development under Leigh's expert guidance.


Me and my Dopod......

Cyanide & Happiness @ Explosm.net

ME Bench

Try as I might, benching just doesn't come easy.

Floor press. 40kg x 8 50kg x 8 60kg x 6 65kg x 4 70kg x 2 75kg x 2 80kg x 1 82.5kg - failed

Dirk was in the gym training and watching while I did the last few and pointed out that I was flaring my elbow out and per Sharon's nagging... I am still not bringing the bar far enough over. Had a play around on the bench with just the bar, correcting my technique, before moving on with the rest of my training.


California press 15kg on the bar (not sure what the curly bar weighs) 3 x 10
Floor skull crushers 20kg on the bar 3 x 10 (speed work)
2-part pull down 100lb 3 x 10
Side raises 20lb 3x10

Dinner: Sweet&sour chicken with rice -> coffee -> bed

Today:
same as last 2 days.....
lunch - left over chicken and rice from last night.

bugger just realized that I have no mid afternoon snack....
(ok - managed to prise an apple off one of the support guys..... guess I have to be nice next time he asks for assistance or logs a bug....)



Tonight - no training per say but will have a sit down discussion to plan the final 3 weeks training into the comp.


==========================
==========================


Hey Suzy, thanks for dropping by - will you be over for the Nationals?? Thanks for the deadlift article links.... I started to read one but its quite long so I've printed them off for some bed time reading. Perhaps I can con Leigh into reading them to me like bedtime stories at the weekend.

Cancelled

The trip to India is 'postponed' until September. Even then, management is going to see if the instructor can be brought here to Melbourne as we can probably dig up enough people to warrant having the training here. Suits me fine. This way I can train through without any interruption. Still have the other training to attend on August 6 in Bangalore tho.

Since I am not expected in the office I have put in for a few days leave next week - just to chill out, do a few me things like get my hair cut and colored again - get the red fighting tips put back in, go to the movies and depending on the weather, get some work in the garden done ie shifting mulch and mowing the 1/2 acre up the back.


Squoze.... (errr past tense of squeeze) myself into the deadlift suit again- without damaging myself this time - timed it - 20 mins. Only had one helper.... I think John and Danny deliberately didn't train last night. Yes Christine, a pair of gloves would be a great investment!. Worked up to my 1 rm. Topped at 155kg (341lb) but could not get it locked out and I think this is more to do with it being sumo style. Will have to do some more web research on lifting sumo. But at least there is no problem with getting it off the floor!! I can work on lockouts by doing partials in the squat rack. Need to start practicing squats and benching in my equipment too. Hopefully Leigh will be able to help me out if I head over to Doherty's to train.

Food:

Dinner last night small amount of chicken ravioli and napolitana sauce - followed by a steak

Today
7am Porridge - same deal as yesterday and supplements (yes Louise that includes the coffee - essential vitamin C (Caffeine) )
10am Apple and Banana
12.00 Chicken and Rice
1.00pm More chicken and rice (still hungry)
3.30 Le rice
5.30 Pre workout protein drink

Tonight - ME Bench

Wiped out

The weekend was a disaster zone - paged from the minute I went on call right up to the last minute - both days. I feel totally exhausted and still have another 5 days to go.... (this will mean I have worked 12 days without a break. The wonderful life of a nerd....

Oh an important piece of advice for all you lifters out there.... If you get a pair of squat boots - wear the bloody things..... Forgot to take them last Thursday for my speed squat session and had to make do with runners. Oh boy did I ever notice the difference, thought my feet were going to rollout the sides - ick!!!


Today is 32 days to the comp - 31 days to the weigh-in.... Day 1 of d... di... dieting - arrghhhh!!
Already I am starving and I havent eaten any less yet! Actually its not so much of a 'diet' as a 'clean eating' aka no chocolate, muffins, cakes and other sugar laden yummies. Need to drop 3kg in 4 weeks and want to do it without compromising my energy or strength. Complex carbs to replace the simple carbs and plenty of lean meat - Of course the week in India will present a challenge.....

Tho'... India is a bit up in the air right now... the instructor, from Scotland, who was to be there this week to teach the first run of the course, well he umm hasn't made it into the country yet.... seems he didn't know that he needed a visa and was denied entry into India at the airport and sent back home. So I have to wait and see if the Instructor can get a visa quickly this week AND get a flight at short notice.

Tonight I have to squeeze myself back into the deadlift suit - just as my fingers are starting to heal...... but I'm looking forward to it - hoping it will be a little easier and therefore have a little more energy to hang on to the bar.

To keep myself honest I am going to publish what I am eating.... Note: if I'm doing well I will reward myself at the weekends with some indulgence....

Today:
6am coffee
7am 1/2 cup oats, 2 egg whites, tsp almonds, tblsp dried fruit - coffee, 1 multivitamin, 1 glucosamine and 3 fish oils - Hereafter know as the 'supplements'.
9.30am banana & apple
12.00pm Steak and vegies
2.30pm LeRice
5pm (will have Max's pre-workout protein shake)

to be continued........

Blahh

Trained last night - hmm... so-so...

Clarins sale wasn't that great - mostly perfumes and not skin care stuff that I wanted.

Still sick and miserable - may not train tonight.

Carrying the pager this weekend - hope its quiet.....

Nothing else to report.

Head cold - again

How crap is this? Its only been a couple weeks since my last cold.... Started up Sunday morning with a scratchy throat but still felt ok but now it progressed to a full on head cold, sneezing, sniffing, coughing..... Training will be light - well it speed work so thats a good thing. Fingers are healing - nice big red scabs....

Thanks for the suggestion Louise... the suit slippers are akin to stocking... errr more like stayups with the advantage that you can pull them out from under the suit once you have it on. (I'll post a pic of the suits slippers when I have them on next week) But the idea has go me thinking about having a cut off pair of stockings to help slide the suit up over my fat ass and hips - although then I though I don't want the suit to move once I have it on so how would i then remove the stockings - hmmm needs some more thought. Part of the problem is that I break into a sweat getting the suit on and then it is even harder - talc might help. Hmmm more thinking needed on this one.

Caught up with Coolrunner StuMac for a latte the other day. (increment "coolrunners met count" to 9) Very nice guy, listened to me babble on but it was a little like going to confession since he's quite a good runner and I'm so not! "Bless me father for I have sinned its been 60 days since my last run....." "I promise to get out there next week when 'm over this cold..." Oh wait a minute - scratch that I'm on call next week... ahhh and then off to India... "ok I promise to start when I get back from India..." errrr no, thats getting a little close to Nationals - scratch that too "I promise to start again after Nationals..." Hmmmm that's when I see the specialst about getting the bone spur removed from my big toe... "Right... I promise to start running again in Summer..... " Yessss,yessss.... I hear all the powerlifters out there going "boo... boo......" I know running is a bit like the anti-christ but I really liked that slightly fit feeling I had back at the beginning of the year - now I feel, you know.... sluggish, frumpy, fat etc etc nevertheless - STRONG! And what's worse I feel guilty eating chocolate - doesn't stop me but I feel guilty just the same.

Drove up to Seville see Jo on Tuesday evening - she's off to QLD Thursday night to spend a couple of weeks with her fiance Steve (wont surprise me if she comes back pregnant!!) And she alerted me to the Clarins sale on this Week starting tonight - So for the female readers here... Clarins Sale - repeat - Clarins Sale - Skin care and cosmetics. Whitehorse town hall - 1022 Whitehorse rd Box Hill 3128, Thurs 5pm-9pm Fri 10am-3pm Sat 10am-2 pm.

What else.... hmmm... the big boy is sick too, sicker than me even.... but I guess that's just him being a boy - boy's don't cope as well with sickness or pain. Thats a fact that all women know. Anyway - we seem to be in sync with pretty much everything we do like txt each other at the same time about the same things, call when the other is about to call - and now we even getting sick at the same time... ohhh he is so cute!!

Doped up on anti-histamines I traipsed off into the city today. Looks pretty good for having a car park when we move tho' it will not be on site and I'll have to brave the winter weather crossing St Kilda rd twice a day, so into Myer stock take sale and got myself a new hat, scarf and brolly. Checked out the bags and wallets too.... but prised myself away without either... (I really need new wallet tho') Ahh retail therapy - nothing beats it.

Max DL - 150kg

What a struggle to get the suit on!!! Put on the suit slippers thinking they should help but the legs just didn't give an inch. Danny and John worked hard at shaking me into the suit, I managed to get it up part of the way, ripping the skin off my fingers in the process. The pads of my fingers feel like they have been sandpapered and it hurts to type! Tried hanging from the squat rack to sink into the suit, tried sliding from side to side like with the squat suit. At one point I really thought this was not going to viable for the comp in August. I left the suit slippers on the hole time hoping that the suit would keep moving up. Finally got the straps over my shoulders and used my body to inch the suit up a little further resulting in bruising at the end of my traps and onto my shoulders - even hurt this morning just putting a bra on!! Lots of welts across my legs from the suit.











Still with the suit slippers on I attempted to get down to the bar in sumo but I could not reach it. With a lot of persistence and more stretching into the suit I finally reached down and pulled the bar up at 120kg and promptly dropped it again. Kept working at it and finally could get a decent lift. Tried to put on my belt, but the guys could not get it done up..... A few more attempts at 130kg and the suit moved a little more.... Now I could get the belt on..... Attempted 140kg - flew up! Added another 10kg for a last attempt - 150kg - trust me I was exhausted.... Again the bar came up off the floor with gusto but I just couldn't hold it, trying to grip 150kg on the smooth part of the bar, even with chalk, it wasn't happening, so straight back down it went! And that was it - no more attempts. Just as a test I tried to get down in a conventional style for deadlift - even after all the sumo lifts I still could not get near the bar conventional style! Now to get the suit off...... didn't take quite as long, was able to roll the suit down but still needed big John to pull it down off my legs. I think still having the suit slippers on helped to get it off. What a relief to get it off!

Put my training pants back on and go back on with the rest of my routine. Set up the bar with 60kg for good morning squats - 1 rep and I knew it wasn't a good idea - my lower back was trashed - dropped back the weight to 40kg and just went thru the motions - good stretching and getting the blood pumping thru my legs... 3 easy sets of 10. Hamstring raises 10, 8, 8. Reverse hypers 30kg 3 sets of 15. Wrecked..... I left the gym and went home to cook dinner. Figured spaghetti bolognese would be quick and easy and I really needed the carbs.... While that was bubbling away I dragged myself upstairs, changed into my jammies and turned on the leccy blanket. Collapsed in the recliner with dinner to watch Desperate Housewives...... 10.30pm hot shower, hot bed and passed out!!!!

Its arrived.....

Today my new MAXDL deadlift suit arrived from Inzer. Disappointed that I didnt get a tracking email from UPS this time but still happy that it's arrived on time for me to try it out tonight. We'll see 1) how I go getting it *on*. 2) how I go getting down to the bar with it on! I guess sumo style will make it easier to get down but I wonder how much more rebound I'd get if I can get down to the bar in conventional style. Cant wait to try it out.

OK...now what's been happening to date.....



Thursday night

Box squats - 75kg 12 sets of 2 of the medium height box
Cable Pull thru's - 150lb x 10
Speed Deads - 8x1 @ 60% = 85kg
Fitball raise & curl - 3x12 done
Cable woodchops - 100lb 3x10
Reverse Hypers - 3x10

Hammies and lower back pulled up sore on Friday - in a good way <>


Friday night

Speed bench (U3.5 sec) - 50kg 8 x 3 Had Dirk time the first few attempts and upped the weight until I was just under the 3.5 seconds - then started the 8 x 3 reps
JM Press - light 30kg 3 x 10
Rope Pushdowns - 3 x 10
Hyper dumbell rows - 40lb 10, 8, 8
Cable front raise - 3 x 10


Worked from home on Friday. Mojo was getting new shoes at 11.30 - good timing as both Madi and I rode at the weekend. I had Adult riders Saturday morning, first up was a jumping class with Jonathon McLean. Worked on a lot of transition work first getting the horse to respond immediately to the aids and for me and two of the other riders we spend a bit of time working on left and right canter and I finished up with a poor attempt at three jumps in a row (at a trot pace) with just one stride between them - nearly came off over the last one.... it wa s a bit wider than the others and Mojo jumped big over it... LOL but Jonathan said it was good that I had a go at taking myself out of my comfort zone with trying the 3 jumps. Next up was a short dressage class more rising trot and canter work. Pretty sore by the end of it.

Sunday Madii had pony club and we decided to float down to the club. Freezing cold in the morning, the trucks windscreen had ice on it and the bird pond was frozen over! It turned out to be a beautiful day and all went well until we were going home. We'd just dropped Mojo off at the paddock and were heading downhill towards our street, still towing the float, just as we approached the corner I applied the brakes.... but I dint have any.... SHIT!!!!!!! I was already committed to going around the corner and with my foot flat to floor we managed to slow down somewhat and I pulled on the hand brake and stopped. Took a few mins to get my breath back and think what next..... Put the truck in first and just edged down the street up onto the nature strip out from of home and pulled up with the hand brake again. And thats where the truck and float remain!

Walked up the drive, Madii carrying the saddle - the most expensive item - not to be left in the truck.... and called my brother..... So looks like it'll be off for repairs. At least we made it home safe.

Braggin'

Well I made the gym news letter........

Congratulations to Vicki O'Brien on her recent achievements in the sport of Powerlifting.

Vicki, you know the one... the lady with the funny lifting suits and chalk all over her
hands and legs.... the one that hogs the squat rack.... the one who embarrasses
the men in the gym because she can lift more than most of us on her bad days.....
well she has just broken state records in the masters category and one record in the
open category in the CAPO Powerlifting Federation.

Whilst Vicki performed below her own very high standards, she won the state title
in April and now is in training for the National Championships to be held in August
where she plans to break more records and claim her first Australian title.

GOOD LUCK VICKI!!

Back to reality.....

Benched a max of 80kg Tuesday night - barbell floor presses. Followed that up with tricep work : California press 3 x10 and floor crushers 3x10. Back/lat work 2 part pulldowns 3x10 (that is... In the lat pulldown part 1 lay back horizontal, part 2 pull down to the chest - to simulate pulling the bar down in a bench press) must be done in 2 distinct movements. This really, and I know I shouldn't say this... gave my lats a huge pump. Last accessory exercise dumbell side raises 3x10 and then finished with some light dumbell external rotations 3x15 (this is rehab work....) For a bench night it was a good work out.

Tonight speed squat.... featuring none other than, you guessed it, box squats! Yay!

catchup time

Disaster hit the house last Thursday night. Leigh was coming over for a latte and so I thought I'd stop by Atomica on the way home and pick up some fresh coffee beans. Got home, wiped out the grinder, topped it up for a test run - and shock horror - the grinder seized, no go, no grind, no how, no way!! Almost in tears as I contemplated an evening without a latte..... Boo-hooo....

Spent part of Friday surfing the web for a new grinder. Coffee geek Luca recommended the Rancilio Rocky which is the ideal partner for Rancilio Silvia. (A little short of the Mazzer that I really wanted - but way too pricy...) Had an email offer for another top grinder - but more than I wanted to pay and would have to wait for it to be shipped from interstate - discussed the options with Leigh and went with the Rocky. Bit of search on the internet and picked up Rocky from The Coffee Company for $415.00 and latte'd myself into sleeplessness on Friday night.

Rocky and Silvia - together at last

Whilst on the topic of spending money - also treated myself to a new toy - A Dopod 838pro PDA - which is giving me hours of joy and frustration.... LOL. If only I could get it to sync the contacts AND still see my email..... ugghhh the joys of new technology. I think I need an upgrade to outlook 2003.

Whilst we were out at Pony Club Saturday morning - Madii was doing her C certificate Riding and Practical test my brother Mark returned the truck after he had the power steering fixed for me - just needed a new hose and also he found which fuse was blown so now it has lights as well. Tripped over to see Leigh at work on Sunday and we went for a ride in the truck to have a latte.....

BTW Madii Passed her C Certificate!!! She scored a fantastic 70 out of 77 on the written test.


Trained last night - first night in the new routine..... As I got to the gym, realized I had left my training spreadsheet at home.... but - a AHH- HA.... Dopod to the rescue - I had uploaded the excel spreadsheet to the dopod and so was able to happily continue with the planned training.

Sumo deadlifts - worked up to a 1 rm of 140kg - attempted 145 but it wasn't budging - plus the added pain of ripping the skin of the palm of my hand didn't help my motivation.


Good morning squats - 3x10
Glute ham raise 10,8,6
Decline Russian twists 10lb 3x10
Reverse Hypers 100lb 10x3

Today my lower back and glutes and hammys' are all quite sore!!! Need to do some stretching - probably should have done a bit more last night instead of just lounging in the recliner watching Desperate Housewives after dinner!!

Max bench tonight - gonna be fun holding the bar!

The joy of pain

Well, as I said I would, I trained light and did things I haven't done in a long time.

Dumbbell bench press - warmed up with 35lb dbells x 15, 45lb x 10, 50x8 (2 sets)
Overhead shoulder press machine - 100 x 15, 120 x 10, 140 x 10 (2 sets)
Bicep curls - 20lb x10 (4 sets) medial elbow injury still playing up so I didn't push it.
Behind neck triceps press - 20lb x 15, 35lb x 10 (2 sets)
Cable front raise - 40lb x 10 (3 sets)
Cable bicep curls - 30 x 10 (3 sets)
Reverse Cable triceps press -50 x 10 (3 sets)
Kneeling cable ab curls - 80lb x 15 (3 sets)

Worked hard enough to break into a light sweat but nothing too strenuous. Today only my chest and biceps feel sore. Haven't felt this kind of soreness in these body parts for a long time and it feels good!!

Adelaide

Weekend away in Adelaide with Leigh. Drove over Friday, took our time having a few breaks along the some 700+ k's from Melbourne. For the life of me I could not find a cafe that could make a decent latte.... well with the exception of a little place in Rundle Mall where I had a scrumptious breakfast on Sat and Sun mornings. Met up with Leigh at the antique show both afternoons and we did the touristy thing and had a look around Glenelg. Then drove home late Sunday afternoon was long and tiring and we ended up doing quite short driving shifts and eventually I got home at 3am, got into bed and crashed. Really enjoyed the time away tho'.

This weeks training is - NOT ! Yep its a rest week, so to speak. I haven't trained this week but will go in tonight and do some light upper body stuff - shoulders, biceps, triceps... maybe even some dumbell chest presses - things I haven't done in a long time - fun!

In other developing news.... I am off to India next month for training. 1 week in downtown Bangalore to be exact. I've just finished booking the flights and hotel. Then just 3 weeks after I return I have to go back again for another week of training - Wonderful timing too... The training course starts on Monday Aug 6th - errr yes you're reading that right. Thats the Monday after the Nationals. Which means I will have to leave on the Sunday - arrrgghhhh I wont be able to see the big guys compete and I wont be able to attend the presentation dinner! BUGGER!!!!! They're also running the same training in Florida, USA, two weeks later and I tried to get onto that one instead, but the airfare was $US 1400.00 more than to go to India.... unfortunately I couldn't get that past by my manager. Damn it!!

1 year on

Today is the first anniversary of this blog. Who would ever have thought I'd keep this up this long! LOL.

There have been more than 10,000 visits to the blog since I added the site meter 6 months ago. A big thank you to the 3 people who hammer my site... Just kidding I know there are heaps of regulars out there. Knowing that has been the driving force keeping this blog going. To all of you that leave comments I also send a big thanks - the feedback, encouragement and plain ole fun things being said are all much appreciated.

In the little over 12 months since my first comp - the Masters back in 2006, I have improved my squat from 85kg to 130kg, bench from 65kg to 85kg and deadlift from 115kg to 155kg. Not bad if I do say so myself.

The next 12 months after the nationals which coming up in August are going to be big - with Leigh on my side I'm set to see some more state records tumble and hopefully will heading for my 2nd National title over in Western Australia in August 2008.

Its looking pretty damn good.....

Squat and Deadlift test

SQUAT
Suit down (the old suit 2 sizes too big), belt on, no knee wraps. Max 1 rep 120kg (264lb). Pretty pleased with that lift, good and deep. Attempted 130kg (286lb) but had trouble getting off the bottom without the knee wraps, Daniel gave me nudge up and I completed the lift unassisted but I wont count that as my max lift.

DEADLIFT
Still with the old suit on but down I worked up to a 1 rep max on deadlift - 140kg (308lb) and threw up into my mouth - yuk. I need to be more careful about eating before deadlifting - the pressure from the belt just brings everything back up - its happened before - I should know better! Attempted 150kg (330lb) but the bad experience weighed too heavy in my mind so not even a decent attempt was made. I'm happy with the lift tho' as this lift was not with a whippy bar like we have at the comps and the bar makes a big difference to what you can lift.

Tonight I'm going in to test my bench press - RAW.

Red & Raunchy

Myself and the birthday girl, Shaz ' before.....

Shazza and the boys

Me and Leigh (cutesy!)

Shazza in her element

Penny and friend

The Raunchy Red Girls

Shaz and friends

Time for some birthday cake!