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dmk777
Queen of EF :)
Sweet!! Thanks Cutey.
New log 5x5............
- Thread starter dmk777
- Start date
Sweet!! Thanks Cutey.
dmk777
Queen of EF :)
Thanks chief !
jennifer778
New member
Way to go D!! You're killin it! As usual. How are ya feeling? How's your injury? (wasn't your shoulder or something bugging you..)
Elbow Sweetea,
Hey sugazombie did you ever see that movei Irena Palm or something like that. Was about this brit woman, her husband dies so she wanted to get a job. Ended up gettting a job in a soho sex shop doing wank jobs. Wankers elbow....LOL thought you would love that chika....
Hey sugazombie did you ever see that movei Irena Palm or something like that. Was about this brit woman, her husband dies so she wanted to get a job. Ended up gettting a job in a soho sex shop doing wank jobs. Wankers elbow....LOL thought you would love that chika....
jennifer778
New member
Lol!! Uh oh...you sure it was the weights that did it to you zombie? Lol
Didn't we have a thread about this a little while back?
jennifer778
New member
Yeah..something about it working the triceps really good right!?
dmk777
Queen of EF :)
Well somebody has to my friend! Lmfao. Sitting here bored now as I would normally be training today but as the gym was closed mon. I'm training tue thu sat. My girls gone to a football match with her dad so I'm thinking good 8oz steak , cot cheese, and tomatoes then shower pj's and DVD maybe that one you suggested Zed Palma wats it? Lmfao.
dmk777
Queen of EF :)
Zed you weren't joking were you lol I thought you were like palm hand job! I just realised there really is a film! Haha how very blonde of me.
I just watched a film called warrior it's excellent if you get a chance you should give it a try I think you'd like it. It's about a cage fighter great story beginning to end.
I just watched a film called warrior it's excellent if you get a chance you should give it a try I think you'd like it. It's about a cage fighter great story beginning to end.
jennifer778
New member
Hey D. I just got warrior in the mail today from Netflix. Can't wait to watch it. Glad to hear it was good! We have good tastes in movies!!
That was a kick ass movie!!!!!
Sent from my DROIDX using EliteFitness
Sent from my DROIDX using EliteFitness
jennifer778
New member
Yay!! I'm watching it in a few minutes!! Can't wait!!!
I've been thinking about watching that movie too. Thanks for the recommendations!
brittneyleigh79
New member
Looking great girl!!! Keep up the great work!
Brittneyleigh
Sent from my ADR6400L using EliteFitness
Brittneyleigh
Sent from my ADR6400L using EliteFitness
dmk777
Queen of EF :)
Ok so this morning im psyching myself up for the gym as if I'm going in for a big fight! Actually I am with a 62.5k ohp that I have the last chance at completing my full 5x5 at before I have to do my first deload of the 5x5 I'm 11 weeks in I'm not sure if that's a good stage to reach before deload but I don't plan on finding out because last week I manage 4x5 then just 1 rep of set 5. This week I'm going to kill them and hopefully my deload will reach past 12 weeks .... Wish me luck EF. ..... Back with results after I've chowed down this 4oz steak and oats them murdered the gym ....lol
Now sing it with me ! "The eye off the tiger " lmao
Now sing it with me ! "The eye off the tiger " lmao
RADAR
Well-known member
Fitness-gemini
New member
U are an inspiration! I sometimes get a little discouraged, Im still learning proper form and testing myself with the weights. Thank you for your log.... =)
5x5 starting next week.....
dmk777
Queen of EF :)
Rahhhhhhh I am a animal. Guys and girls I smashed it !! No deload for me next wk come on!!!
Check these out ......
Workout B......
Jog on spot & stretch -
Squat 2x7 @30 k
5x5 @72.5. 159lb
Ohp
3x5 empty bar WU
5x5 62.5. 137lb
Sent from my iPhone
dead lift
2x5 @ 65k
1x5 115 k
I've decided to de load 10k to work on my form it's looking so much better now.
Zed As promised I videod me doing these will post u a link ASAP.
Check these out ......
Workout B......
Jog on spot & stretch -
Squat 2x7 @30 k
5x5 @72.5. 159lb
Ohp
3x5 empty bar WU
5x5 62.5. 137lb
Sent from my iPhone
dead lift
2x5 @ 65k
1x5 115 k
I've decided to de load 10k to work on my form it's looking so much better now.
Zed As promised I videod me doing these will post u a link ASAP.
Congrats girl! Great work!! You are so awesome and I'm proud of you!!
Fitness-gemini
New member
NICE!!!
im missing the gym today, my little girl has the bug =(
Anyone have any ideas on workouts that i can do at home??
dmk777
Queen of EF :)
Thank you both so much ladies. I'm buzzing with with it because now it means I'm blasting past 12 wks with no deload
Hey gen sorry to hear bout your lil girl the poor thing hope she's feeling better soon.
Zed said to me to do 100 push ups then 100 body weight squats with a broom in place of bar then 100 lunges then repeat. It killed me lol.
Hey gen sorry to hear bout your lil girl the poor thing hope she's feeling better soon.
Zed said to me to do 100 push ups then 100 body weight squats with a broom in place of bar then 100 lunges then repeat. It killed me lol.
jennifer778
New member
Dddddddd!!! What up stunna!!!??? Congrats lady!! I am so very proud of you!!! Awesome job!! So inspiring!!
jennifer778
New member
Ok so what is deloading?
dmk777
Queen of EF :)
Hey hey hey!! Thank you Jennifer !! Lol deload. Ok so I hit a weight and hope to get 5x5 now if I don't the first time I try gain next workout at the same weight that time I might get a couple more reps nearer to the goal but if I don't get them all I try one more time and if then I still don't succeed next time I deload by 10% so say I'm lifting 70kg I would hit it next time at 63kg.
This is exactly what you do on a SL 5x5 D.
Hey chika,
Very hard to see your back from that angle but from what I could see it still looks like you are rounding your back more then I would like.
When you drop down to grip the bar, try this,
just bend over from your hips and reach for the bar and grab hold of it.
Then when you are ready to lift it
flatten your back and drop your hips lower, more so that the tops of your thighs are more nearly parallel to the floor.
(If you look at your vid you will see that your thighs are like at a 45° angle to the floor).
Remember to push the weight thru the floor and to push your pelvis forward with yor glutes.
This should help to flatten out your back.
We need to get this nipped as soon as we can cuz I know you wanna do big weights, you certianly have the strength to do it.
Best regards suga,
RADAR
Well-known member
Oy, Donna! Thanks for the lesson in being coachable. This is, I think, way more important than talent/genetics. Lucky for you, it seems like you've got all 3!
dmk777
Queen of EF :)
Ahhh your the best chief thank you also it's a pleasure working with you I really appreciate you going out your way to teach me.
dmk777
Queen of EF :)
Lol thanks Cutey your amazing!
I think your a true gem In what you do I look up to you I'm hoping your going to stick around so I can pick up some of you invaluable diet knowledge up for when I cut , you are the diet Queen of EF..
Rahhhhhhh I am a animal. Guys and girls I smashed it !! No deload for me next wk come on!!!
Check these out ......
Workout B......
Jog on spot & stretch -
Squat 2x7 @30 k
5x5 @72.5. 159lb
Ohp
3x5 empty bar WU
5x5 62.5. 137lb
Sugazombie if you werent the one telling it I wouldnt believe it. This is soooooo gooooood!
I am so extremely happy for you and you have worked so dam hard. Gotta love ya baby!
This calls for nipple shakers!
YOU killin dat shit like no other gurl!
Sent from my iPhone
dead lift
2x5 @ 65k
1x5 115 k
I've decided to de load 10k to work on my form it's looking so much better now.
Zed As promised I videod me doing these will post u a link ASAP.
Gr8 job Donna!!
dmk777
Queen of EF :)
Ok today I will be adding 5lb to all lifts for the 12 week of SL 5x5 , in this 12 weeks I smashed past my PB in all lifts , I started ohp at 50kg/110lbs my bench was 55kg/121lbs and I started DL and squat only at begging of SL 5x5 . Now today I'm benching at 77.5k/169lbs , ohp 75k/165lbs , squat 77.5/169lbs and DL 122k/268lbs my rows are at 80kg/ 176lbs but due to rep strain injury had to be replaced with seated lat raise rows but at the same weight. My strength and size of the 1st 12 weeks are incredible and more to the point leaves me biting at the bit to always beat my last session so I never once got bored. Aas I have used is 0.50ml x 2 per weeks started bout five weeks ago so far no issues on that , I will add the pics I done before and at 11 weeks.
Many thanks to you all for helping me get through this far you all had my back through the hardest bits and pushed me when I needed the push and to Nate and radar and most of all Zed for believing in me and taking time to do my coaching. You all are the rock of my training I love all my second family.
Now with the help of Cutey and Zed I'm off into part two of SL 5x5 but this time about to start to cut all this mass down to see the work under.
Now off to the gym will post up today's session later.
Thanks for following guys n girls
Many thanks to you all for helping me get through this far you all had my back through the hardest bits and pushed me when I needed the push and to Nate and radar and most of all Zed for believing in me and taking time to do my coaching. You all are the rock of my training I love all my second family.
Now with the help of Cutey and Zed I'm off into part two of SL 5x5 but this time about to start to cut all this mass down to see the work under.
Now off to the gym will post up today's session later.
Thanks for following guys n girls
Outstanding sugazombie!
So this is your last week on this part of the program and then a week off.
During your week off just mild cardio and thats all for you sista!
We to give your bod a total rest and reset and thats what the week will be for.
As always my very best to ya gurl.
So this is your last week on this part of the program and then a week off.
During your week off just mild cardio and thats all for you sista!
We to give your bod a total rest and reset and thats what the week will be for.
As always my very best to ya gurl.
D you look awesome girl! Dayum nice work. Can't wait to see what you look like when you cut. Cutie has it going on in the cut department so I would definitely trust the information she gives you.
dmk777
Queen of EF :)
Ok buddy I hear ya! thanks so much Zed. Speaking to Cutey bout plans to cut so once I have giving her all she needs I will be in touch to see what your plans are for me , I was wondering when I cut down should I start direct ab work or would before I cut be better? I cant remember the last time I done any direct abs Its been that long..
dmk777
Queen of EF :)
Thanks so much OWL I really appreciate your kind words, yeah I'm totally excited to see what's going on under there lol
and your right Cutey is the diet Queen lol what she don't know bout that ain't worth knowing!Guess my determination Is about to be tested because to me the diet is going to be the hard part ...
Donna..I can see a big difference in your pictures. Great work! You should be really proud!
I hope you will share the diet plan with us too.
Keep killin it!
I hope you will share the diet plan with us too.
Keep killin it!
We will be keepin your diet real tinght sugazombie and I will discuss with cutie.
You wont see quite the same gains that you did this time cuz we are gonna use the routine to help you cut while at the same time gaining some size and strength. Will prolly also innclude some kind of cardio.......can sugazombie say MetCon???
You wont see quite the same gains that you did this time cuz we are gonna use the routine to help you cut while at the same time gaining some size and strength. Will prolly also innclude some kind of cardio.......can sugazombie say MetCon???
dmk777
Queen of EF :)
Thanks chief yeah I did think with less weight behind me I might not gain as well. But hey after summer we could start the BIG bulk again yeah? ,
I've got some info I need to get to Cutie I never got the chance y2day with childminding my niece but all is good now the lil one has arrived he's gawjus 5lb 9 which is good as he is four weeks early.
Met con lol "faint" ok all sounds great I'm ready to venture into the land of torture lol lets see if I really am a zombie huh! Lmao
I've got some info I need to get to Cutie I never got the chance y2day with childminding my niece but all is good now the lil one has arrived he's gawjus 5lb 9 which is good as he is four weeks early.
Met con lol "faint" ok all sounds great I'm ready to venture into the land of torture lol lets see if I really am a zombie huh! Lmao
RADAR
Well-known member
awww thats Precious
Congrats...awesome picture! I love being an Auntie...get my little kid/ baby time but still get to send them home when they get cranky. 
Hey Donna, just dropping by to say "hi"
You got some well nice numbers goin on here! I think you're the only person I've seen who's rowing more than they bench! Good effort!
^^^ this cracked me up! I had a mental image of an all girl remake of "scum" with you as Karlin! Lmao!
You got some well nice numbers goin on here! I think you're the only person I've seen who's rowing more than they bench! Good effort!
^^^ this cracked me up! I had a mental image of an all girl remake of "scum" with you as Karlin! Lmao!
Works better with a cockney accent! lol!
RADAR
Well-known member
Cutie and zed may have a different opinion than me but i devote an entire training scession twice a wk for abs, No weights, That makes your ab muscles bigger and the intermuscular fat will make your stomach look bigger, i use a combo of inclines, reg situps, leg raises,crunches and the ab wheel, the total for these is 300 reps.
dmk777
Queen of EF :)
Great Thanks Radar I'm going to start next week after my week off so hope to be rockin some new found abs by summer time!!
dmk777
Queen of EF :)
dmk777
Queen of EF :)
Put up a vid on YouTube. I'll critique it for ya! Lol!
Ok I will get practising my cockney rhyming lmao. The apples n pairs ! Haha
Radar...I'm similar to you in philosophy with direct ab work. I still do it and do some of it weighted, as well, as I'm still early on in my weight lifting years. The one thing I don't do a lot of, especially weighted, is the obliques or any kind of the side stuff. I've done enough to develop those muscles but especially us women...don't want them too big or we will look more boxy. And I know for me...I need all the help I can get creating that V shape!
Fitness-gemini
New member
went to the gym today be myself for the first time... Im having a little trouble knowing where to start!!!! AHHHHH
dmk777
Queen of EF :)
Radar...I'm similar to you in philosophy with direct ab work. I still do it and do some of it weighted, as well, as I'm still early on in my weight lifting years. The one thing I don't do a lot of, especially weighted, is the obliques or any kind of the side stuff. I've done enough to develop those muscles but especially us women...don't want them too big or we will look more boxy. And I know for me...I need all the help I can get creating that V shape!
Yeah I get that about those obliques some def there is good but I don't like the filled out look
dmk777
Queen of EF :)
Lol yeah sometimes it get overwhelming lol you will get there chic keep at it and show that gym that you mean Business lol.
Direct ab work is great, but I wouldn't be me if i didn't say:
Don't forget where great abs are made, homies
Answer = in the kitchen
Don't forget where great abs are made, homies
Answer = in the kitchen
dmk777
Queen of EF :)
I got ya chic!! Off to boil myself some up now lol ...
Goooooooood ;p
RADAR
Well-known member
Hey ZED i'll give you 4 months to build some abs ,Thats your goal then we can compare, comprtition is always good
You could try visualising your workout before you get to the gym, go through it in your mind, which exercises, warm up, weight the order you're gonna do them in... It works for me, by the time I get to the gym I've usually gone through my workout 3 - 4 times in my head.
RADAR
Well-known member
I agree ,but if you're not training abs then dieting is a waste
RADAR
Well-known member
If you need a program taylored to your needs then pm me ,i have over 40 yrs in this field.,
This goes to anyone who is insterested. I love you ladies and want this to be the most productive yr possible, and when you get to the beach aHHHHHHHHH! someone grab a camera.
If you need a program taylored to your needs then pm me ,i have over 40 yrs in this field.,
This goes to anyone who is insterested. I love you ladies and want this to be the most productive yr possible, and when you get to the beach aHHHHHHHHH! someone grab a camera.
I second this!!
If you need a program taylored to your needs then pm me ,i have over 40 yrs in this field.,
This goes to anyone who is insterested. I love you ladies and want this to be the most productive yr possible, and when you get to the beach aHHHHHHHHH! someone grab a camera.
Our pic thread will be much more hopping by the summer time!
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