New log 5x5............

[dmk777]

WORKOUT A 26th MARCH

De loaded today ;(
Squat 2x7 @35k

4x8 @ 55kg


B press 2x5 30k WU

Gone down to 67.5kg 4x7 + 6 reps

Seated lat raise row @72.5kg 5x7

1oo Hamstring curls.....off a bench with a weight between feet


Upright rows 47.5kg 104lbs wide narrow wide narrow 10 10 10 10 10 10

 

[dmk777]

Today was cardio day it's 23• so made the most of it started with a killa ab session then took my bike on an 18mile ride. Feeling awesome

 

[dmk777]

WORKOUT B. 28th


Wu ...Jog on spot & stretch - leg press empty 20 reps ...

Squat w u 2x7 @30
4x8 @ 55kg 121lbs continuous no pause at top


OHP
3x5 empty bar WU.

5x7 @55kgs 121lbd

Rack pulls @110kgs 10x 242lbs
@130 5x 286lbs
@150kg x6 330lbs


3x10 power shrugs 35kgs 77lbs

286lbs 130kg 3x10 bb shrugs

Up rows 176lb 80kg 3x7 wide 3x7 narrow

Sorry it's rushed guys busy day then college ;(

 

[slat1]

I need to get a bike. Cardio outside is so much better!

 

[dmk777]

Its the best thing I done Slat, I love it

 

[dmk777]

Fri today I tried my new WO out ...
Shoulders - Dumb presses 12kgs 10x10

Arnold press 20kgs 2x8

5mins DC Stretches

Triceps - close grip bench and 30kg 10x10
overhead rope extensions. 23.75kg 2x8

5 mins DC stretches
CARDIO x4 2mins stead 1 fast= 12 all together

I loved the WO great pumps may need couple adjustments but next week will sort that.

Happy week end to you all

 

[cangal]

Great work D

Have a fantastic weekend!!

 

[figurechamp]

Ok so I'm looking at all your numbers here and I am incredibly jealous. just yesterday, I squatted and reminisced with my hubby of the "good old days" when I could squat 225 for 8. I barely got 135 for 6. This diet thing sucks as far as strength is concerned. looking forward to being able to add calories so I can get up to where you're at!!! Good work, donna! Get that shit done!

 

[dmk777]

Thank you ladies you are all my inspiration ,
Yeah I totally know were your coming from FC since I started my diet my numbers stalled stalled then dropped to the point of having to change my programme and de load due to near exhaustion. It's amazing how much food plays a role in performance. This has been a real eye opener for me.
Thanks for stopping by FC I appreciate your kind words.

 

[rustilldown]

Your numbers are very impressive! I was unaware of your log
I'll start following keep it up !! Are you preparing for a show ? I didn't read all 56 pages just the last few!

 

[dmk777]

Hey thank you R.u I really appreciate that you stopped by ,
I'm in the EG transformation comp but aside from that I live for bodybuilding as a hobby,

 

[dmk777]

Day one of my new programme ...
Mon chest n bi's…

Mon chest n bi's
CARDIO

Chest - 15 degree incline bench ( very slight incline, like maybe just put a 25lb weight under one end of the bench) 10x10 @35kg

then the isolation would be decline flyes .
2x8@ 17.5kg

Biceps - curls EZ bar 10x10@ 25kg

Isolation would be preacher machine2x8@21kg

row 2mins steady 1 fast/hard repeat x4

All in all today went well I really enjoyed the session awesome pump too

 

[Mad_Max21]

^^^ That looks fun!!

 

[dmk777]

It was tremendous my friend..................

 

[dmk777]

Hey peeps.......Just letting you know I have to exams coming up for college so have to put a lot of prep in between work and training , I will still be giving training and diet 100%, Hopefully Mon coming I will be starting the Pulumbo diet and along with my new programme they should work well together,
I hope you all are well and are still killing it big time, I will try post up as much as possible.............Donna

 

[rustilldown]

Nice work school can be tough to balance im in a 2 month course all I wanna do is train not study ahha. Keep up the good work do you ever post progress pics?? Let's see how your makin out! Good luck with the exams!

 

[dmk777]

Thanks buddy , yeah I hate anything getting in the way of my training. But it's gotta be done I suppose.
Here 1 pic five weeks in and 8 weeks in.

 

[cangal]

Looking great D! I hope your exams go well

 

[dmk777]

thank you huni …

 

[obsessedwliftin]

I like the new workout D! Looking great in your pics as well!

 

[rustilldown]

Damn lookin good!!! You are going to rock that competition !!

 

[brittneyleigh79]

Damn Donna!!! Your looking great!!!!!!

Brittneyleigh79

 

[dmk777]

Thank you guys. It means so much to hear that I really appreciate it ,

 

[dmk777]

Tues back and hams
Back -
http://www.youtube.com/watch?v=BeTZjAneZpk&feature=youtube_gdata_player

10x10 25kg each side
ouch they hurt lmao
Isolation would be medium grip
straight arm pushdownbs.
2x8 @ 26kg


5mins DC stretch

Hamstrings - curls@ 17.5 10x10

stiff leg dead lifts, but with a slight bend in the knees
.2x8@80kg

Cardio x4 2mins steady 1 fast 15 mins total

 

[Mad_Max21]

Looking awesome!! Keep up the great work!!!

 

[dmk777]

Muchas gracias Max

 

[obsessedwliftin]

Good work D!

 

[Jen10]

Looking great! Hows the new routine working so far? Your body confused as hell?!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[dmk777]

Hey guys!! Thank you both.
Yeah I'm loving the pain lol. My body hasn't ached like this in a long time.
Was defo in need of a change.

 

[Jen10]

Hey guys!! Thank you both.
Yeah I'm loving the pain lol. My body hasn't ached like this in a long time.
Was defo in need of a change.

I love that feeling! No pain no gain!! Awesome work!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[dmk777]

Me too Jen. It's also my fav motto

Thur
Shoulders - Dumb presses 12.5kg 10x10
2x8
Arnold press 17.5kg

5mins DC Stretches

Triceps - close grip bench and 30kg 10x10
2x8 tricrp rope extensions. 26.5kg

5 mins DC stretches
CARDIO x4 2mins stead 1 fast= 12 all together

 

[dmk777]

FriQuads , calves

Quads - squats@50kg 5x10 front squats
5x10 back squats no lock out at top

Iso Leg press -@80kg 2x8

calves - standing calf with 50kg bb,10x10
Seated calve press@95kg 2x8

Cardio x4 2mins stead 1 fast

 

[Jen10]

Hows this leg workout feel compared to your normal squat routine? Did you do wide or narrow for leg press? Im still not sure what difference that makes but apparently it does. lol

 

[dmk777]

Hi Jen.. This is torture compared to my normal chic lol, it hurts so good ha. Yeah I do wide narrow app it hits diff parts of the muscle ,

 

[Mad_Max21]

K.i.l.l.e.r.

 

[dmk777]

Fasted 2000 metre row 8.26 Gota beat that next wk ! 20 mins treadmill 2mins steady 1 mins max effort x4 12 mins total ,
Superset abs , superset traps
Hope you all have a great Easter break, instead of chocolate eggs my gf got me 2 trays of omega 3 eggs haha love it

 

[RADAR]

Hey D! have a great weekend, you can be my training partner anyday!

 

[dmk777]

Ah thank you Radar I might hold you to that if I'm ever across the pond

 

[Jen10]

Have a great Easter d! Enjoy your eggs! I'm getting some too!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[cangal]

Awe! What a sweetie your GF is!! Enjoy those omegas & Easter weekend

 

[dmk777]

Yeah she's kinda nice like that bless her ,
Thank you huni and you too !

 

[dmk777]

Keto diet starts tomorrow , can't wait to see the results hopefully my abs will show full time

 

[rustilldown]

Keep killing it !! Let me know how your keto goes, do you use those strips to pee on to check for ketones? ( can't recall the name of them!!)

 

[dmk777]

Thanks buddy , well I did intend on using them but when I ask the physician for them she's asked why I needed them so I told her lol and she went ape
Saying how was dangerous and how she wouldn't sell me them haha I was like chill missus lol,
Think I'm going to have to just do the breath test haha.
Yeah I will keep you posted

 

[dmk777]

MON CHEST N BI's ...ALL 10x10 done with 45 second rest between sets ..

Chest - 15 degree incline bench @ 35kg 10x10
Decline Flies- @ 15kg 2x8
5mins stretch....
Bi's -seated DB curls @ 10kg 10x10 preacher machine 2x8 @ 24kgs
5mins stretch

CARDIOx4 2mins steady 1 fast

Day 2 of Keto diet feel slightly sluggish and dam hungry lol...

 

[rustilldown]

Thanks buddy , well I did intend on using them but when I ask the physician for them she's asked why I needed them so I told her lol and she went ape
Saying how was dangerous and how she wouldn't sell me them haha I was like chill missus lol,
Think I'm going to have to just do the breath test haha.
Yeah I will keep you posted

Ahhh doctors what do they even know right!!? Well I found when I switch into fat for fuel mode I start to feel euphoric once the initial sluggishness leaves, haven't been there for quite some time. Just carb cycle now seems to work ok, and HiT like you do is awesome for the fat burn! Nice workout btw keep pushing it the sluggishness will leave! -Mike

 

[obsessedwliftin]

MON CHEST N BI's ...ALL 10x10 done with 45 second rest between sets ..

Chest - 15 degree incline bench @ 35kg 10x10
Decline Flies- @ 15kg 2x8
5mins stretch....
Bi's -seated DB curls @ 10kg 10x10 preacher machine 2x8 @ 24kgs
5mins stretch

CARDIOx4 2mins steady 1 fast

Day 2 of Keto diet feel slightly sluggish and dam hungry lol...

Looking great D! Keep it up girl.

 

[dmk777]

Ahhh doctors what do they even know right!!? Well I found when I switch into fat for fuel mode I start to feel euphoric once the initial sluggishness leaves, haven't been there for quite some time. Just carb cycle now seems to work ok, and HiT like you do is awesome for the fat burn! Nice workout btw keep pushing it the sluggishness will leave! -Mike

Hey thank you for sharing that mike , I will look forward to that feeling lol,
I'm just going to keep 12 mins HIT training after each workout , then 40 mins fasted slow cardio Sat mornings.
Hope that's sufficient ..
Thanks for the kind words nows when I need them lol

 

[dmk777]

Also thanks OWL I Realy appreciate you stopping by...

 

[TheSVPdeal]

Hows this leg workout feel compared to your normal squat routine? Did you do wide or narrow for leg press? Im still not sure what difference that makes but apparently it does. lol

I feel like narrow leg press works on rounding your glutes but I don't like the stress on the knees.

 

[RADAR]

I feel like narrow leg press works on rounding your glutes but I don't like the stress on the knees.

Those and wide stance with toes pointing in and a few with toes out!
KTS! "D"

 

[dmk777]

I feel like narrow leg press works on rounding your glutes but I don't like the stress on the knees.

Totally agree there you can feel like your knees are going to pop sometimes

 

[dmk777]

Those and wide stance with toes pointing in and a few with toes out!
KTS! "D"

Think I will giv these a shot Radar! Thank you

 

[dmk777]

Day 3 of keto extreme tiredness after only 3 hours sleep waking with hunger paings but after a strong black coffee and a forged burner I was ready to take on the work lol.
Today's WO....Tues back and hams
Back -
Rows seated hammer @25kg each side
10x10

Isolation would be medium grip
straight arm pushdownbs.
2x8 @ 33kg

5mins DC stretch

Hamstrings - curls@ 25kg10x10

stiff leg dead lifts, but with a slight bend in the knees
.2x8@80kg

Cardio x4 2mins steady 1 fast 15 mins total

100 ab crunches

 

[dmk777]

Thur GET WEIGHED in at 147lbs lost 2lb since mon but a lot will be water weight.
Shoulders - Dumb presses @12.5kg 10x10
2x8
Arnold press @17.5kg 2x8

5mins DC Stretches


Triceps - Skull crushers @ 25kg 10x10
Tricep pull downs @ 33kg 2x8

5 mins DC stretches
50 knee tucks ...
No cardio today guna hit that tomorrow and fasted cardio Sat.

 

[dmk777]

Sat ...

Just a quicky really then I will post up WO later.
Today is day 6 of keto diet and according to the scale I've lost 4lb I am under the understanding that some will be water weight.
Days 1-4 was extremely tired but with some forged burner I rocked on through , yesterday was strange I was up and down all day felt like surges in energy I can only assume that I was hitting ketosis .
Today Im going to train fasted cardio traps and abs then will let you guys know how it goes.
Anyway carry on lol.
Btw hope you all have a great weekend

[/QUOTE]





Ok so I said I wud get back with WO etc. well it didn't go well WO was fasted went great shrug superset followed by ab superset , followed by 12 mins sporadic cardio. I took a forged burner before cardio. By time I left I felt dizzy and sickly. On way home had to pull over the car as I nearly blacked out. Spent all day feeling absolutely mashed my whole body aching etc. now I'm not 100% wether this is due to diet and fasted cardio or if It could have something to do with the burner on empty stomach. But either way I won't be doing this next Sat. I feel loads better now though . Im off tomorrow thank god but mon will take it easy make sure it don't happen again.
I'm cutting up really well of the var diet and the prog Zed and AAP done for me.

Anyway just thought if stop by let you know the crack.

Zed and Radar you priceless thanks.

 

[dmk777]

Just a quicky really then I will post up WO later.
Today is day 6 of keto diet and according to the scale I've lost 4lb I am under the understanding that some will be water weight.
Days 1-4 was extremely tired but with some forged burner I rocked on through , yesterday was strange I was up and down all day felt like surges in energy I can only assume that I was hitting ketosis .
Today Im going to train fasted cardio traps and abs then will let you guys know how it goes.
Anyway carry on lol.
Btw hope you all have a great weekend [/QUOTE]

 

[obsessedwliftin]

Way to stick it out d! A woman doing skull crushers is soooo hot! Lmao girl if you didn't like chics you'd have me traveling across the pond! J/k really proud of the work you are doing girl!

Sent from my DROIDX using EliteFitness

 

[dmk777]

Awww Owl you made me that's so kind, Thank you !
Yeah I'm hoping today's a better 1. As for the skull crushers them things are great ....

 

[dmk777]

MON... Started the day feeling full of energy couldn't believe the change since that last couple days....

WO ....Mon chest n bi's…All 10x10 45sec breather between sets

Chest - 15 degree incline bench @35kg 77lbs 10x10
incline flies @ 15kg 33lbs 2x8

5mis stretching

Biceps - incline curls @10kg 22lbs 10x10
Ez bar curls @35kgs 77lbs 2x8

Abs superset till burnout

CARDIO 40 mins LITT 130bpm

 

[dmk777]

Tues back and hams
Back
Rows 10x10 @ 25kg 55lbs each side

over head DB
2x8 @ 25kg 55lbs


5mins DC stretch

Hamstrings

- curls@ 25kg 55lbs 10x10

ISO ham machine @25kg 55lbs
.2x8

40 mins LIT cardio.

 

[rustilldown]

I new the energy would come awesome work keeping to the plan! Nice workouts too!

 

[dmk777]

Wow I get the whole euphoric feeling lol its really something walking round work at 8.00 blasting dubstep on my iPod lol. Normaly I would still be half asleep. Instead I was buzzing my head off lol.
And I also lost 6.5 lbs in 8 days. That is crazy ha.

Thank you buddy

 

[obsessedwliftin]

Wow I get the whole euphoric feeling lol its really something walking round work at 8.00 blasting dubstep on my iPod lol. Normaly I would still be half asleep. Instead I was buzzing my head off lol.
And I also lost 6.5 lbs in 8 days. That is crazy ha.

Thank you buddy

Someone has reached Ketosis. Can't wait for the end result!

 

[dmk777]

Thanks Owl me too , I would say now is the best I've ever felt

 

[shirlene29]

I love me a keto diet

Im currently going for keto...with IF and just added some EC

EC got me past a current plateau...psyched to be back to dropping some fat

I started one guy (very high bf) on keto two weeks ago and the dude dropped 14 lbs ...now I know a lot of that is glycogen/water but its keeping him encouraged and on point..which is all win win

 

[dmk777]

Yeah that's awesome I lost 6.5lb in 7 days I'm buzzing with that And the way I feel after the initial shity few days before hitting ketosis defo guna use this method as long as its successful.

Good luck with your chic !

 

[dmk777]

Thur WEIGHED in at 144lbs
Shoulders - Arnold press@ 12.5kg 27lbs 10x10
OHP 50kg 110lbs 2x6


5mins DC Stretches


Triceps - skull crushers @22.5kg 49lbs 10x10
2x8 unassisted dips

5 mins DC stretches

CARDIO x40mins stead

 

[Colstreamer]

144?? What's that in real money? Lol!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[dmk777]

Apparently 65kgs buddy

 

[dmk777]

Fri....Quads and calves.

Quads - squats@50kg 110lbs 5x10 front squats
5x10 back squats no lock out at top

Iso Leg press -@80kg 176lbd 2x8

calves - standing calf with 50kg 110lbd bb,10x10
Seated calve press@95kg 209lbs 2x8

Cardio 40 mins LIT

Abs superset

 

[cangal]

Fantastic job in here D

 

[dmk777]

Thanks so much huni.

 

[dmk777]

Mon chest n bi's
CARDIO
148lb

Chest incline bench 5x7 50kg 12kg 3x12 incline flyes to burnout

Biceps - incline curls 5x10 @10 kg
Ez bar & 25kgs 3x10

Abs superset .......

CARDIOx60mins LIT

 

[dmk777]

Hey ladies I'm back , yeah sorry haven't been round much , I had a couple home problem and with the comp and college feel like had no time.
Anyway I'm going to carry on with this log for the next month then my plan is to start a new prog and goals which Zed is kindly working at for me. Then will start a new log. Anyway will stop by your logs .....

 

[dmk777]

Tues back and hams
Back - hams
146lbs

5x10 rows @35kg each side

3x5 pull ups


5mins DC stretch

Hamstrings

- curls@ 40kg5x10


Leg press @55kg 3x10

Xx

 

[dmk777]

Wed. Abs traps and cardio

40 mins fasted LIT 130 bpm.

Ab superset followed by trap superset

 

[dmk777]

http://itunes.apple.com/us/app/emoji-free!/id332509635?mt=8

 

[cangal]

Glad you are back Fantastic job!

 

[dmk777]

Thank you Sugah

Todays WO.

back and hams


Hammer rows 5x10 @35kg each side
2x8pull ups


5mins DC stretch

Hamstrings

- curls@ 40kg5x10

Leg press @55kg 3x10

AB SUPERSET. ☺☺

40mins LIT cardio

 

[cangal]

Fantastic job on the pull ups!!! I love seeing ladies who can do them (I still can't), but I watch in awe when I see someone that can! Great work!!

 

[obsessedwliftin]

Looking great D! Keep it up sista.

Sent from my DROIDX using EliteFitness

 

[dmk777]

Aw thank you both very much , yeah it took me a few years to build them up from 1/2 of Sumin that kinda looked like a pull up to this and I'm still working ,


Shoulders - Arnold presses 16kg 5x10
Front raises 3x10@8kg
Upright rows @35kg3x10

5mins DC Stretches

Skull crushers @ 25kg 3x10
Close grip bench to burnout @25kg
2x8 unassisted dips


5 mins DC stretches
40 mins LIT cardio

 

[dmk777]

FriQuads ,


Quads - squats@50kg 6x10

Iso Leg press -@80kg 3x10

calves - standing calf with 50kg 100 slow
Zed calve killers 18kg 3x30

Cardio 60 mins Lit treadmill
Ab supersets

Happy Friday my friends have a great weekend love ya all !!!

 

[figurechamp]

FriQuads ,


Quads - squats@50kg 6x10

Iso Leg press -@80kg 3x10

calves - standing calf with 50kg 100 slow
Zed calve killers 18kg 3x30

Cardio 60 mins Lit treadmill
Ab supersets

Happy Friday my friends have a great weekend love ya all !!!

Hi Donna!

Lookin for advice... How are your hams and calves coming up? Mine suck and need some growth. I started a new ham curl today and changed position on leg press and we'll see how that goes, but I'm wondering what hamstring tricks you might have in your bag? . And calves too. Mine are like toothpicks. What's this zed calf killer you speak of? Teach me, master.

 

[obsessedwliftin]

Put her on the standing DB raises D!!!! Better known as the calve killer. Lol Looking great Donna!

 

[dmk777]

Hi Donna!

Lookin for advice... How are your hams and calves coming up? Mine suck and need some growth. I started a new ham curl today and changed position on leg press and we'll see how that goes, but I'm wondering what hamstring tricks you might have in your bag? . And calves too. Mine are like toothpicks. What's this zed calf killer you speak of? Teach me, master.
Hey there huni , Thanks for the kind words! Yeah I will share what Zed taught me and it's great really firmed me right up and as for calves man they shaped mine up amazingly ...
On press I do high reps narrow then wide,
On squats high reps no pause straight up and down as in a piston movement ( lol Zed's words) good example

Standing Calve Raises
Grab a dbl your choice of weight. Hold that dbl on the same side that you wanna do for your calve reps. Do these one legged and no stop top or bottom. You do these pretty slow
hope this helps you huni. Btw you are my hero go kill shit girl !!

 

[figurechamp]

Hi Donna!

Lookin for advice... How are your hams and calves coming up? Mine suck and need some growth. I started a new ham curl today and changed position on leg press and we'll see how that goes, but I'm wondering what hamstring tricks you might have in your bag? . And calves too. Mine are like toothpicks. What's this zed calf killer you speak of? Teach me, master.
Hey there huni , Thanks for the kind words! Yeah I will share what Zed taught me and it's great really firmed me right up and as for calves man they shaped mine up amazingly ...
On press I do high reps narrow then wide,
On squats high reps no pause straight up and down as in a piston movement ( lol Zed's words) good example

Standing Calve Raises
Grab a dbl your choice of weight. Hold that dbl on the same side that you wanna do for your calve reps. Do these one legged and no stop top or bottom. You do these pretty slow
hope this helps you huni. Btw you are my hero go kill shit girl !!

I will try these next week. Thank you!!!! And thank u also for ur kind words and support!!

 

[dmk777]

Ok you lovely ladies I'm going to say a sad goodbye to this log I've kept it going now for so long but doesn't seem relevant now I'm not doing 5x5. So what I'm going to do is start off a new log when I start my clean bulk. So will look forward to that. In the meanwhile will always have yours to read to keepe busy .

 

[obsessedwliftin]

Awww D. I will miss this log lass. You are an incredible woman and it is almost like the end of an era. Please let us know when you start the new one!

 

[Colstreamer]

You ought to start a new one in the journals section called "D's chill out spot" or something like what Zed changed your contest log to. Then we can all hang out there and stuff like we did during the contest!

 

[dmk777]

Thank you Owl. Yeah it almost brings a tear to my eye ;(, lol. Will be keeping my comp 1 going just for general purposes so can look back for numbers etc. also will be hanging round on you lots threads too lol. And won't be too long before I start the new 1 !

Thank you for the kind words x

 

[dmk777]

You ought to start a new one in the journals section called "D's chill out spot" or something like what Zed changed your contest log to. Then we can all hang out there and stuff like we did during the contest!

Hahaha yeah or "dear D " as sposed to dear deedrie lmfao dam I'm funny

 

[Colstreamer]

Hahaha yeah or "dear D " as sposed to dear deedrie lmfao dam I'm funny

So you gonna be our agony aunt then?
We all go see D with our problems? Lol!

 

[dmk777]

Hahaha lmfao no no no I don't want people PMing me about 3rd nipples and erectile disfunction lmfao.

 

[Colstreamer]

Deah Donna,
I'm 12 year old and none of the lasses will talk to me, I got ginga hair an freckles an big speccy glasses an that. I tried liftin weights an shavin but I just cut me face all up like.

Please help me.

From
Confused in Newcastle

 

[dmk777]

Hahaha rofl, you just described 60% of Newcastle there bro haha