Where's Wally?

Been a little unmotivated to blog lately. Unless I manage to blog my training or whatever immediately I find myself accumulating 'updates'.

Of course my training has been far from unmotivated and I've come away from each session feeling both drained and elated.

Squats have been 'back to basics' - Light 60 - 90kg, 5x5's 8x3's and super deep, butt to the floor. Hack squats, hack squats and more hack squats - some full, some partial. Again light and always hitting rock bottom.

Benching with with the same routine, concentrating on 5x5's alternating with 8x3's then trying some incline dumbells (which have to be light due to my rear delt impingement), upperback face pulls, wide rowing and tricep press.

Deadlifting has consisted of rack pulls from below the knee 8x3's conventional style - last night pulled 140kg and rubbed the skin off my thumb - amazing how the little things hurt so much. Rope pull thrus @ 150, lots of reverse hypers and throw in some ab work at the end.


Tonight - off to the movies to see Rambo (!?!)
Tomorrow - no chance to slep in as Madi and Mojo have their first event for the year (after EI has been lifted), so we're off to Yarrambat for state trials.
Sunday - Pager, glorious pager... (not).

Pro show next weekend, I'm still trying to get Damon's excel spreadsheet to work for recording the bench press attempts.... yes I'm in IT but these windows apps leave me cold....

Sore legs - again!

Dinner Thursday night with Leigh for Valentines day. Early start Friday morning, like 4am, as Leigh stayed over the night and was off to Toowoomba for the weekend to attend an auction at the national antique & bottle show.

Partial Deadlifts Friday night with the knurly bar.... big mistake... Ripped callouses of both palms. 120kg, not all that heavy but given the below knee starting point I found it tough going. Followed this up with pull thru's, reverse hypers and front raises (shoulder rehab).

Watched the much publicized and banned episode of Underbelly - excellent show can wait for the remaining 11 episodes to be uploaded each week!

No training at the weekend since Leigh was away. I know - slack! Shoe shopping at DFO Essendon Saturday morning - came away with a couple of bargins and then headed to Brunswick street with the girls for a latte from Atmoica. Couch potatoed on Sunday morning with Leah, Andrew and Madii watching 3 episodes of Cashmere Mafia - This is going to be a big hit here I'm sure.

Sunday night, surprise surprise! Starving hungry for dinner, Leah insisted on delaying dinner for no known reason until I heard the familiar sound of Leigh's ute coming up the driveway, hang on he was supposed to be on a plane to Sydney for some more wheeling and dealing..... Finally we could have dinner :-) and watched Underbelly again.


Saw Shazza at Doherty's last night with her new beau. She seems well smitten with this young guy. ;-)

Training per Leigh's instructions (focussing on depth not weight)
5x5 very deep no belt knee wraps only
4x16 full hack squats - hit the bottom
3x15 leg extentions. (to failure)

Not quite as tough as last week, but legs still fatigued - Leigh wasn't there to berate me for any failures! But I did miss our post workout walk and debrief over a latte.


2008 MuscleTech Aus Pro Grand Prix is being held on March 8th - Check out Doherty's website. The Australian IFBB Pro Grand Prix VIII will also include the "King of the Bench - Pro Bench Press" as well as the NPFC All States Amateur Bodybuilding competition. I've agreed to help out on the scoring table for the bench press comp. Should be a great show.

xxx

Happy Valentines day

What is love? 'tis not hereafter;
Present mirth hath present laughter;
What's to come is still unsure:
In delay there lies no plenty;
Then come kiss me, sweet and twenty,
Youth's a stuff will not endure.

William Shakespeare

Love is composed of a single soul inhabiting two bodies.

-Aristotle

Underbelly

What a crock of shit.... This has been pulled from TV tonight.... only in Victoria. Any interstate readers uploading the series or recording it please drop me an email or post a comment. Thanks

PS. Gotta love the judge's specs....

.

dear diary....

Friday Feb 8

Romanian deadlifts 6x8
Rope pull thru's 6x10
Reverse hypers 3x15
Hanging leg raise 3x10
Standing ab curl 4x10
Overhead front raise (light - shoulder rehab)


Saturday Feb 9

Up early for Adult Riders Club. Groomed and tacked up by 9.30, headed off to Bucks reserve where the clubhouse is. First order of the day is to pay my membership fees for the year.... $145.00 plus the $10 instructors fee (which is paid at every rally), then out on the arena, sans horse, to setup the jumps. 11.00 am the first lesson starts - show jumping (little jumps) starting off with trot poles and gradually building up to to cross rails. By the end of the lesson we are all going over a 5 jump course with a little cantering between jumps. Really good confidence builder for the first lesson back after such a long break. 2nd lesson was dressage - pretty boring as the instructor spent most of the class instructing just one person who was having a problem with a new horse, trotted in circles 'forever' got a couple of canters in, polish the seat, polish the seat.... I need to NOT rise so far out of the saddle... polish the seat.... Inner thighs and lower back really got a caining. Quick meeting afterwards on the verandah to discuss the new cross country course and fund raising activities to meet the cost of a budget blowout for the course and new arena (to be built) and then tacked up again and rode home.

Leigh came over for dinner and then we're out to the movies, stopping in Prahran afterwards to share a late night pizza.

Sunday Feb 10

Up at 8, made my special porrige for Leigh and myself and then had to head off to Pony club with Madi - Mojo had a hard weekend.... Spend the day running between home and the pony club trying to get some housework done. Sunday night collapsed in the recliner - where did the weekend go?

Monday Feb 11

Squatting at Doherty's

Deep, deep squats - something I am not used to. 80kg x3's with knee wraps. Had a couple of failures but as I moved on each set seem to get easier.
Hack squats, no lockout, with some forced reps.
Leg extensions 3x15 light but very taxing.

Legs were trashed... Leigh, mucking around. pushed me forward, I only managed a couple of steps before my legs gave out and I was on the floor laughing. Gave them a good stretching out and then down the street for a latte and session debrief.... and I copped an arse whipping - literally - as Leigh picked up a stick that had fallen off a tree and processed to whack the back of my legs with it until it broke across my backside. Punishment for failing in the squat - Yeeoooowww!

The week in review

Friday

My last day of holidays (weekends dont count) and Madi's first day back at school.... booked myself a 1 hour remedial massage at Fearnly. Bliss!

Saturday

I'd decided to chuck out my old, old, old 2nd hand dining chairs (crappy) and so went to 'Early Settler' store to look at some new ones. Madi found 6 nice cushioned wood chairs that had been marked down from $195 each to $110 and down again to $89. A couple of them were slightly damaged so I picked the best 4 with the help of the Salesboy who seemed quite taken with Madi, you know, throwing cushions at her and generally being silly.... anyway he must have been so distracted with her that he mistakenly charged my on $49 per chair.... I scooted out of the store quick smart with my bargains!

7am Sunday

Police Centre Gym (Leigh was expecting it to be empty.... however there were a few guys in from the Force Response Unit (FRU) - sadly they were not in uniform... :-)

Bicep dumbell curls
Preacher curl machine
Hammer curls

Tricep press down
Seated incline o/head cable press
Seated reverse grip press

Followed by breakfast at 'The Fitz' in Brunswick st, Fitzroy.

The rest of my day involved loading the truck with stuff to take down to the road for the hard rubbish collection - with much help from Madi.

Big cleanout of the garage too - now I have soooo much room!


7pm Monday

Squat Lockouts sets of 5 reps @140kg and sets of 3 at 160kg (easy)
Jump squats with 20kg (felt like nothing on my back!!) still have trouble jumping out of the bottom tho'.

Jason and Mil were there squatting too. With them another new face, but obviously not new to powerlifting..... introduced himself to me... Kevin. No sign of Shaz or Jojo.....

Legs were 'heavy', thats the only way I can describe them - even the next day.

Tuesday

Jigsaw puzzle arrived in the mail at work. Thomas Barbey 'Tourist Trap'


Spent the night on the floor.....

6.30pm Wednesday

Bench 2x8 @ bar, 2x8 @ 40kg, 2x5 @50kg, 5x5 @ 55kg
Bench lockouts 15 @ 70kg (each rep required me to re-setup - so like singles but not...)
Lying dumbell press 4x8 @ 25lb

Had been to see Andrew Lock earlier - now have some new rehab exercises for my rear delt. Lying face down with 1kg dumbells and lifting my arms superman style - 25 reps twice a day along with the lying rotator cuff work.

Toe saga

I've been off Mobic for about 3 weeks now and I have to admit that this past week my big toe has been quite sore again - to the point where I'm limping at times..... So I have reluctantly filled my last script and started taking Mobic again as of yesterday - Once again the result is almost immediate, within a few hours the pain is gone and I can walk freely. The surgery has definitely made the joint more mobile but the pain is still a problem. To this end I am considering making a followup appointment with Dr Blackney to discuss the ongoing pain management. We'll see.....

Last week also saw me in hospital for a minor procedure, womens heath stuff. In and out of hospital same day. When the surgeon asked if I had any questions - before I could even ask , he raised his hand and said... "no sex for 72 hours" I laughed and asked... "More importantly, when can I train??". "72 hours...." I was back in the gym 24hrs later training chest and back.... light of course.

Prior to all this I trained at Doherty's with Leigh on both Friday evening (bi's, tri's and calves) and Monday (squat) with Leigh supervising and correcting my squat technique. Started out with some jump squats and jumping with the bar from a static start. Followed up with partial hack squats, again concentrating on getting out of the bottom.

Saturday, the annual DARC ride to the pub for lunch. Got up the paddock at 9am only to discover that Mojo had lost a back shoe. Put the boot on and set off to meet Jane at Claire's paddock. As we entered the state forest, something spooked Mojo and he did the wild pirouette dance and loosened off one of his front shoes - Great (not). With a loose shoe the ride to the pub became a 'walk' to the pub and I had to arrange for Jane to come back after lunch with her float and take us back the to the paddock. Anthony is coming today (Thursday) to re-shoe Mojo. I hope it stops raining.....

Loads of work done in the garden this week, barrowing mulch up from garage level up to the back garden area and taking soil down to the garden bed outside the garage where I've planted some pittosporums.

Bought a Garden arch from the nursery, hoping it would fit into the back of the truck, but no... had to disassemble it and reassemble after carrying it bit by bit up the back yard and also planted a new weeping cherry where the old one had died.

I missed training on the Monday, as I'm on holidays I forgot that being a public holiday for Australia Day the gyms hours were shorter and so I fronted to the gym 5 minutes after it had closed, then Tuesday with all the gardening work (above) it was too late in the evening..... so I ended up doing my next squat session at Definition on the Wednesday morning. Same again, jump squats, squatting against the wall, low smith squats (no hacksquat at Definition) and finished with bent knee good mornings.

Last night had the clan around for dinner, the girls, Leigh and Andrew - mayhem prevailed as usual! Sleep in late this morning, listening to the rain - doesnt look like I'll be doing any gardening today.

My backyard... well part of it

Its official

After months of work getting the documentation right I can finally announce the promotion to SENIOR SERGEANT of Constable T-Bear..... Yes he may have skipped a level or two, but that is just to show what a diligent young officer he has been...... Check out those stripes!!

Of course this has resulted in a little jealousy from the other constabulary in the house, in particular one newcomer Constable SOG (Special Operations Group) Bear.... They'll have to reside on separate bedside tables until their dispute is resolved.

As a side note I should also congratulate my sexy boyfriend Leigh on his promotion to Senior Sergeant also :-) You earned it sweetie!

Well last I left off I was heading into the weekend with the pager and as expected, worked much of the weekend. Sunday morning, an early session at Doherty's with Leigh to train biceps, triceps and calves. The extra tricep training each week should help towards a bigger bench press.


Monday evening:
Trained under Leigh's command for squatting and sorted out a problem with my technique. Couldn't find the safety squat bar so made do with some jump squats and low hack squats.

Shaz an Jojo were there again, they're really getting into the boxing - female fight club as Shaz described it while asking if I'd like to join them sometime.

Tuesday:
Cleared the decking, washed it down and put the first coat of 'aquadeck', once again managing to blister my knees crawling around the deck. Then took the girls to see '27 dresses'. Tempted as I was to invite Leigh and tell him it was '27 warriers' I left it as a girly outing. Enjoyable fun movie. Then it was off to Jo's place (my Jo, not Shazza's Jojo... confusing huh) and I set her up on facebook while we chatted.

Tonight, I'm heading into Definition for a light bench workout and some high rep back stuff. Right shoulder is still giving me a bit of trouble but I'll get thru it.


Long weekend coming up (not that it make a difference to me as I'm on holidays next week too....) Saturday is the first 'unofficial' adult riders rally of the year and per usual its a Navigation ride to the pub. Its good to catch up with all the ladies after the Christmas break - shame we don't have any men-folk riders.... Sunday will see me out in Sunbury for my niece's two girls birthdays.

Then it all starts over......

The week in review

Sunday:
Tricep & Bicep training with Leigh at Doherty's

Monday:
Squatted light to correct some posture problem that Shaz was pointing out. Plus hurt my shoulder holding the bar ,after feeling that I'd made some progress with the rehab exercises Andrew Lock had given me.... :-(
Glute/hamstring raise 3 sets of 10
Attempted reverse hypers with Mil on top of a exercise ball which was then put on a bench - more difficult on the grip than on the hamstrings.
Wasnt feeling at all good about my squatting so I performed hacksquats 5 sets of 8 as punishment.

Went home feeling a bit frustrated and down about the whole squatting thing. Ok the next day. Quads very sore (for 2 days)

Wednesday:
Physio appointment with Andrew Lock: Keep up the same rehab exercises. Feels better after Andrew has attacked it with pressure points.

Bench: - 5 x 5 @ 60kg (warmups at bar, 40 & 50) Had Sam spot me for the last set - although unnecessarily it turned out.
T-Bar rows: 5 x 10 @ 40kg
Chest Supp Row: 6 x 8 @40kg (2sets each grip variation)
Overhead rope tricep: 4 x10 @ 100lb
Face pulls - light 4 x 10 @ 80lb
Core work: Dumbell windmills 5lb, 7lb,10lb 10 reps each side. (started to hurt my shoulder so stopped at 3 sets)

Tonight (Friday)
Light deadlifts - prob around 80kg (speed)
Rack pulls
Pull thru's
Cable woodchops
Reverse hypers

On pager this weekend - Blah.... :-(

Delayed due to weather

Oops, has it really been that long since my last post.....

"Blokes" night at Shaza's place on Sat night... joke... Shaza, Jo and me... Beer, pizza and shoot-em-up movies... :-) Bloody hot night - high 30's.

Sunday morning, went out for my first ride on Mojo in what must be at least six months. Rode down to the river and let him paddle his feet. I hadn't intended going out for that long but ended up being about 4 hours.... beautiful day for it, somewhat cooler than yesterday.

Inner thighs sore on Monday, still, off to Doherty's to squat with the boys.... and another newcomer, Cliff - big boy too, bodybuilding background, wants to do powerlifting for a year 'to grow' (like he needs it - LOL)

After warmups, squatted 3 sets of 5 at 80kg and 3 sets of 3 at 90kg. (no suit)
Doherty's have a new glute/hamstring raise - played around in that for a few sets of 12. DId I ever know about that the next day - hamstrings soooo sore!

Wed - appointment with Andrew Lock - Physio, for a nagging shoulder injury (Man, I am falling apart!!) Posterior impingement - or some such - anyway it's muscular and should be easy to treat with some massage and exercises (with a 1kg dumbell - do they make them that small?)

Benched that night - yes I was allowed so - so long as it was nothing that hurt.....
5 sets of 5 at 50kg and 3 sets of 3 at 60kg.
(if I do the big arch and bench low it doesn't hurt the shoulder.

Tbar row: 20, then 40kg - 4 sets of 8
Chest supp row: 60kg 6 sets of 8 (varied grip every 2 sets)
Tricep over head rope press: 100, then 120lb 4 sets of 8

Thursday (roasting hot day 40+ c) Leigh came over for dinner. I made my first chicken and pumpkin risotto - not bad. Late night - not a lot of sleep.... sooo hot!

Fri (today)
Deadlift: 80, 100 (2 sets of 5) 120kg 5 sets of 3
Cable pull thru's: 100 4 sets of 10
Reverse Hypers: 20kg 4 sets of 15
Cable woodchops: 80 4 sets of 8

Weekend plans to go rockclimbing with Jo have been postponed...... never mind.

Street Orienteering

Wed evening Squat work:
A bit all over the place I'm afraid.....
warmed up with the bar, 2 sets of 10.
40kg 2 x 8
60kg 2 x 6 - Hip started niggling so playing around with much wider stance - almost sumo.
70kg 2 x 5
80kg - Hip still 'iffy' so I put on my squat suit and belt for another 6 sets of 3.

Asked Rhys to come have a look at my form to make sure I am getting depth. Way past parallel - Good.

Straight after my squat workout I took up Louise's suggestion to have a go at street orienteering. With profound vision I chose to do the powerwalking rather than running. I have to admit to cheating for the first couple of control points by following the crown. Once I got the hang of reading the map I was on my way, even venturing into the 100 acres reserve on my own and managing to find a couple of control points by myself AND manage to find my way back out of the reserve! :-) About 55mins total time and 8 control points - 72 points out of 100. When I finally got home, starving and exhausted, I needed to ice my foot which swollen and sort. Louise sent me the link to the results the next day and I came in around mid field for the power wlakers - not bad for a first effort.


Course PW (Score Course)

FINAL ARRIVAL OVERALL

NAME 2PT 3PT 4PT 5PT TOTAL PENALTIES SCORE ORDER POINTS

O'BRIEN, VICKI 0 2 4 2 32 0 32 5 72


Toe recovered well by the next day but my shins are still sore today (Friday!)


Bench training last night - rather warm in the gym, was melting all over the benches.....

Rehab stuff:
Incline rotator: 7.5lb 4 x 10
Seated rotator: 7.5lb 4 x 10

Bench:
Warm up with bar 2 x 10, 40kg 3 x 5, 50kg 3 x 5, 55kg 2 x 5, 60kg 5 x 3.
Dumbell press: 35's 10 reps, 45's 2 x 8, 50's 6 reps, 45's 3 x 8, 40's 10 reps

Back:
T Bar row: 20kg 8 reps, 30kg 8 reps, 40kg 4 x 8, 20kg 8 reps
Chest supp row: 40kg 5 x 8 (varied grip with each set)

Triceps:
O/Head rope ext: 60lb 10 reps, 80lb 10 reps, 100lb 4 x 10
EZbar floor crushers: 30kg 6 sets of 6

Monday night will be squatting with Jason and Mil over at Doherty's. Looking forward to it.

Welcome 2008

After being a bit indecisive about what to do on NYE I decided to take up Shaza's invitation to have drinks at Neville and Peter's apartment in Eureka tower. The World's tallest residential building.

Here's some pics - we were on level 42 (Eureka Tower is 92 storeys)

Looking down on the Arts Centre

The crowd on Princes Bridge
Yes those specs are people!

The Fireworks

Nice surprise to see Shaza's friend Jo there as well.

No resolutions this year. Just gonna do what I do best. Train hard.

Fun in the sun

Boy-oh has it been hot these past few days, now this week is summer, unlike last weeks drenching rains - yes we needed it but now to the other extreme!

Wind back the clock to Christmas eve....

Training - squat only
Bar 2sets x 10 reps
40kg 2 x 8
60kg 2 x 7
70kg 2 x 6
80kg 5 x 5
90kg 3 x 3

Christmas eve was spent with Madi, Leah, Andrew and little Olivia (Andrews little girl) ohhh and sophie, their new puppy. Stayed up late making treats to take to my sisters on Christmas day and then waited until late for everyone to goto bed so that Santa could put some pressies under the tree.

6.45 am and the phone rings.... Its Leigh claiming to be at the front door and wanting me to get up and make him a latte... 'no way, you cant be at the door' (he started work at 6.30am so I thought) 'yes I am' came the reply and then the sound of a car horn in stereo - outside and thru the phone! OMG! Not even Liv is up yet! Down I go to the front door in my jammies and there he is - in uniform - Yummm... sexy policeman at my door. What a treat! So we exchange pressies and I make the obligatory lattes, all the while Leigh and I are wrestling - our favorite pastime of torturing each other! Eventually the rest of the family gets up and its on, Christmas wrapping everywhere. Leigh heads off to work and after tidying up Madi and I head off to my sisters for Christmas lunch. The Apricot tree in the back yard is chocka full of fruit, so I picked about 3kg off with the intention of making jam.

The day finally wound up around 8.30 and we headed home to to pack Madi and Leah's bags for their annual trip up to NSW to see their father. In bed around 1am and back up at 5.30am when the girls and Andrew left on their 15hour road trip, with the mandatory 2-3 hour calls to make sure they were ok. And they arrived safe and sound.

So now, here I am, home alone and carrying the P1 pager. Thankfully I must say it did not go off on Christmas day but from boxing day on it has gone off with monotonous regularity. In between times I managed to look for a recipe for apricot jam on the net and set about cooking the apricots. I now have more jam than I can possibly eat, so I'll be sharing it around. LOL.

Trained Wed eve, after doing some more research on the net I decided to do a few different things that night and with no reason to rush home I got stuck into training in earnest.

Rehab stuff:
Incline rotator: 7.5lb 4 x 10
Seated rotator: 7.5lb 4 x 10

Back:
Lying lat pulldown: 80 5 x 10
Regular lat pulldown: 100 5x8 ,120 5 x 3

Bench:
Bench press: bar 2 x 10, 40kg 3 x 5, 45kg 3x5, 50kg 5 x 5
Dumbell press: 40lb 5 x 10 (this hurts my right shoulder - so quite light)
Rolling tricep press: 25lb 4 x 10
Tricep push down single: 30 4 x 20

Attempted o/head shoulder press at 100 - but way too painful in the shoulder, so didn't pursue this exercise.

Cardio: (excuse my bad language)
10 minutes on the treadmill
10 mins on the stepper.

Took Friday off as an annual leave day and went down to Portsea with Leigh. We headed off late in the morning and it was getting quite hot and the traffic in some parts was quite slow, but eventually we arrived and after some refreshments in town we headed down to Rye beach for the afternoon. Had an absolute ball being tossed around in the surf just at the edge of the shore - not venturing too deep....
a) the undertow was very strong and
b) I cant swim to save myself!

Drove home late in the day (very little traffic heading back) and then off to the movies. Alain vs Pridoir - a love story Leigh explained. 'A modern Romeo and Juliette?' I inquired - ahhh yes.... Alien Vs Predator Requiem. Dont bother it was crap - Usually this kind of thing scares the bejezus out of me - not this one. 30 days of Night was much scarier. Dinner at Knox Ozone and then home to bed.....

We stayed in bed late eventually getting up around 10. Sent Leigh off to get the papers while I made brekky - my special porridge, toast with MY apricot jam and latte's. Then on the spur of the moment off to the movies again in the afternoon to see 'No country for old men' Now that was a good movie! Violent - but good story. Leigh eventually had to go home and I sent him off with a jar of my homemade apricot jam. :-)

My Christmas pressie from the girls arrived in the mail yesterday too - a Naked Portafilter to suit my Rancilio Silvia espresso machine. Tried it out tonight - definitely going to need some practice! Looks like some sleepless nights coming up.



So 'Home Alone' again now. Thinking about my next training session. Want to go back in and squat again before New Years. Its going to be hot the next 2 days and my legs are still fatigued from running around on the beach, I might leave it until Monday night - but the gym is only open until 5, so I'll need to get in early.

Most likely I'll spend New Years eve having a few drinks with my best friend Joanne - unfortunately things haven't worked out with Steve.... Besides, Leigh is working and also has an early start on New Years day. SO.... If I don't get to post again beforehand.....

HAPPY NEW YEAR
ALL THE BEST FOR 2008.

Merry Christmas

What a crazy week this has been. Still managed to get all my training in tho' and I'm off to the gym tonight to squat. 5x5's. and deadlift 8x3's.

Celebrated my birthday, dinner at the pankcake parlour with the girls, Leigh and Leahs' boyfriend Andrew. Scored a new wallet (which I've needed for at least a year) and some gifts from Leigh including this pencil sharpener.....


Ummmm yes... you stick the pencil up the cats butt - and it meows! LOL

Merry Christmas!

Santa Claus is coming to town....

And don't my feet know it! Christmas shopping at Knox... arrived at 9 am to get a parking space... left at 2 something..... Madness prevails in the shopping malls. Madi and I found an awesome jigsaw that we want to do - unfortunately they didn't have one in stock - its by Thomas Barbey and called "Tourist Trap" The jigsaw is of his work - take a look at this link.

Where did I leave off??? ohh yeah Friday night - left work at 5pm and being a lovely evening I decided to walk down to Cartel where we were having social club drinks. Not too far I thought - WRONG! Two massive blisters later I hobble into the bar.... Amazing isn't it, we moved into a new building just a few months ago and all now reside on the same floor but do we see each other - no! Soooo had a jolly time catching up with my colleagues and talking techo stuff like what DVD recorder is best and the pros' and cons of HDMI cables... yada yada....

Trammed it back to the office and drove to Warrandyte pub to dine with ladies of DARC and their partners before heading home...

Sat morning - Out shopping with Leigh, messed around in the afternoon, ran into a Nic, one of the baskeball mums that I really clicked with and promised to catch up her with while I'm on leave. Then off to dinner at Andrews house (Leah's boyfriend) while Madi partied at a friends' cousins' 21st. Got given the grand tour of the house he is doing up to sell.

Sunday - the traditional lunch with the outlaws (my ex's family). They're no so bad really and its the only chance they get to see Leah and Madi and for the girls to see their aunts, uncles and cousins. Gavin, my brother-in-law who is a "Toorak Hairdresser" commented that Madi's hair looked like a wig (LOL) and then without mincing his words said he didn't realize I was going so grey - Thanks - Bastard! :-)

Monday - Hair appt (not with Gavin) to get my greys covered over! Sheesh - who wants to age gracefully? ha ha ha. Trained at 5ish squats and deadlifts. The extra rest days seemed to have worked treat. After warmups I settled in for 5 sets of 5 at 80kg - a drop back, but better to err on the side of caution. Deads were wide grip overhand at 100kg, 8 sets of 3.

That brings me back to today, and despite all the walking I went to the gym and trained - just calves and biceps. Calves I have not trained in what seems like a century. This was bit of test on the poor ole toe I can tell ya! So nothing too heavy, reps around 10's and 5 sets of seated raise and 5 sets of standing (in the smith machine) with plenty of stretching in between. Bicep curls 5 sets of 10 reps - light 20lb and 25lb followed up with cable curls with the EZ bar 6 sets of 10 reps - each set heavier. Finished with 15mins of walking on the treadmill (yes even after all the walking at the mall). Even broke into a little job for about a minute and a half.

Tomorrow... possibly more early morning shopping - just a few things to get and I want it over!! Training will be upper back, shoulder rehab stuff and triceps. Then its off to Jo's late in the evening - something has gone awry with her internet connection so I'm going to take a look for her.

Phew, I'm buggered..... Heading off to bed to read.... started a new book last night. "Body Count" by PD Martin. One of the books I got at the cheap book sale last month.... :-)

Holidays

Ahhh the Christmas parties start in earnest...... Social club drinks tonight down the road followed by a dash out to Warrandyte pub for DARC (Donvale Adult Riders Club) Christmas dinner.... Christmas lunch with the outlaws on Sunday..... The silly season...



On leave from work for a week then working from home until after New Years....

Ho Ho Ho......

Deadlift Pics

Jason

Robert (355kg)

Rena

Giulia

Louise

Me 'n the fella

My favorite right now

OneRepublic Apologize Lyrics

I'm holding on your rope,
Got me ten feet off the ground
I'm hearin what you say but I just can't make a sound
You tell me that you need me
Then you go and cut me down, but wait
You tell me that you're sorry
Didn't think I'd turn around, and say...

It's too late to apologize, it's too late
I said it's too late to apologize, it's too late

I'd take another chance, take a fall
Take a shot for you
And I need you like a heart needs a beat
But it's nothin new
I loved you with a fire red-
Now it's turning blue, and you say...
"Sorry" like the angel heaven let me think was you
But I'm afraid...

It's too late to apologize, it's too late
I said it's too late to apologize, it's too late

Bridge (guitar/piano)

It's too late to apologize, it's too late
I said it's too late to apologize, it's too late
It's too late to apologize, yeah
I said it's too late to apologize, yeah-
I'm holdin on your rope, got me ten feet off the ground...

More sore.....

Think I've strained my right hip adductor squatting on Sunday morning..... Training a day earlier than I should, after doing legs on Friday night, the intention to train with my girlfriend Jo on Monday night at Spartans being the reason I was training on Sunday morning as training with Jo would be more bodybuilder stuff rather than powerlifting. Warmed up fine - reps with the bar, then 40kg, 60k 70kg, 80kg. Finally loaded 90kg for the 5 sets of 5 and OUCH. I felt is on the way down. Decided not to work thru it and instead packed up and went home. Then as it turns out, Jo has to cancel Monday night....arrrgh, never mind - the extra night of rest is probably needed now although its not feeling too bad I'm not going to risk it. Back in there tomorrow night for the squat and deadlift work.

Went to the Deadlift comp on Saturday at Steve Browns (new) gym - yes I went to the old location first! Doh! Lucky I had sms-d the address to Leigh earlier, I had to check my sent box to get the right address! Saw some great lifting, Louise Vu Duy taking out the top State place with a PB of 132.5kg at 55.3kg body. She is a powerhouse! A couple of the regulars were also there Rena Littleton and Guilia Mormile also pull some good lifts on the day. Nice to see a few new faces too - really putting in some top efforts. I'll post some pics tomorrow.

Quick meeting after the comp to decide what would be run next year in the way of comps and the dates, in light of the disintegration of the Victorian Committee.... tentatively 2 dates for Vic comps... April 5th, July 5th and the Nationals being held in Perth on October 5th. New committee etc will be up for nomination at the next AGM in April.

Tired and sore

Left quad has been sore all weekend, and not that lactic kind of soreness but rather like I've strained something.... Anyway wasn't too sure if it would impact my next training session. Went into the gym, prepared to walk back out again if necessary. I don't mind training thru pain, but I'm not a believer in training thru an injury as I find it makes the recovery slower and its ultimately detrimental to any progress.


Squat
Warmed up with the bar for 2 sets of 10, 2 sets of 40kg - 6 reps, 65kg - 6 reps, 75kg - 6 reps (so far so good) 85kg - 5 sets of 5 (90 sec rest) - hard but not even a twinge from the quad - all good.

Deadlift
Off a 2 inch platform, wide, overhand grip, conventional stance, no belt but wrist straps used. warmed up with 60kg - 6 reps, 80 kg - 6 reps 100kg - 8 sets of 3 reps (90 sec rest)

Yes I know - squat went up by 5kg, deadlift down 10kg - however wide, overhand grip made it more difficult. Not to mention the platform!


Have not slept well the past 2 nights.... Sunday night was, well, my own fault, sort of.... Joanne dropped over for dinner and a chat.... 3 coffee's later and I could not get to sleep..... So last night I expected to crash, especially after training, but again - broken sleep, every little noise woke me and there were plenty.... Something scratching in the ceiling, birds I think... I hope... nesting in the roof cavity, dog barking, text messages from Leigh ( awwww :-) ) and then this awful scratching again in the ceiling at 3 am.... I lay there planning a murderous attack on whatever is up there.....

Tonight I will sleep! I will.....