JEPPE

So am I correct in guessing that you've done one month on Birds' plan? Wow O.O you win. Wtf I almost don't believe you. Can I ask how old you are?

Hey Leigh, how many times a week average have you been getting to the gym?

That's an awesome difference Leigh, nice one! Wow Leesh, you're hot! Haha! Really, looking great in the core hope I get similar ASAP

Any of the above? Haha, the signals /are/ mixed so thanks for asking. Was trying for anything due to chronic fatigue and serotonine issues but initially I wanted to lose weight; get from 68kg to 58kg, which has essentially been done and now reverted slighty. Now focussing on strength so have increased a few Kgs in non muscle ways but I'm counting on that changing in the future. And this time I eating because I need to, not because I have out of control cravings. The whole aim was to be as fit as possible for motorcycle racing. When I found that that might not be possible I just did it for general health. Now I find I can race (and big news last night found out my new track bike is available this weekend, eeek!) so I want to do it for both that and just being super fit in general. Gonna just slip this piccie in here as its added motivation ^.^ so happy and excited. Thanks man genesis is good! Althought the seats are a bit sticky :3 it has amazing aircon though which actually makes a huuge difference. Xplode in Hallam isn't bad but it's an open warehouse so can get hot, mainly go after dark. Some of the machines are a bit jammable at times but it's $5 casual entry so can't complain. And the last one is at my apartment in South Yarra, very limited but has the basics so I can improvise a workout. Being free and 20m from my door it's pretty awesome. And then there's my home gym on the peninsula work-in-progress which currently has a punching bag and some freeweights. Bench soon though and will rig up a pipe from the ceiling and buy some rubber bands to utilise that for chin ups etc. So does that answer your question? Hahaha O_O Yep, loving the food and just checked my weight for the first time in about a month, 62.5kg, has only really gone up 1kg which is awesome Oh, and has Birds told you about our unofficial competition for who gets ripped first? Haha. Subjective of course to male/female versions but I think a tub of Birdseye cold rock is at stake

Mumble f**king grumble. 5 hours sleep... Thought I ate enought carbs after gym last night but apparently not, now I get to pay for it Will get to your post in a few hours Leigh

This. Thought to myself 'where's that rolling ball?'

Haha, my sisters don't have anything O_O and they're all older and have jobs lol. Woe is us

Yeah Nick it was crazy how much of a difference it made. I had no idea. Then again I've never been able to work out like this. Ever. Amazing learning all these things about yourself like feeding amounts and glycogen etc etc. was a little depressing to let go of my nice flat tummy now that it's full of food all the time but f**k it, I'll get it back So today did my first gym day this time round (last couple of months) without someone there to help/push me. Got there before most and left after most. Friggen pansies! 10/12/12 DB bench press 10x6 9kg each Close grip lat pull down 10x2 @ 60lbs 10x2 @ 70lbs 10x2 @ 90lbs DB inclined press 10x2 @ 6kg 10x2 @ 7kg 10x1 @ 8kg 6x1 @ 9kg, 7th fail Tricep push down steeple grip 10x1 @ 20lbs 10x1 @ 30lbs 10x1 @ 40lbs 10x2 @ 50lbs 10x1 @ 60lbs 9x1 @ 60lbs, 10th fail Made a rookie mistake and last time recorded these as lbs and not Kgs so this time started on 20lbs instead of 20kgs hence extra sets Sit ups 20x6

Yeah i definitely home it is successful for that reason as well Leesh, none of my many sisters even know a thing about cars so would be nice to have /something/ in common

Ermagerd. She called me just before and is coming to my gym tomorrow. How amazing! Still sounded concerned on the phone about getting big shoulders and back lol. Will work on that.

Awkward moment yesterday. Caught up with my sister after not seeing her for several weeks. She's getting married in 3 months, is my height @ 68kgs and wants to drop some weight in preparation. Unfortunately her and her partner love to eat good food and drink booze, they even brew their own beer so it's hard to get away from that lifestyle. So I figure weights and gaining muscle would be more effective for her rather than the 2-3 days of 'boot camp' her and her mates do each week (just basic exercises done in a park with no specific plan, not much form watching and sometimes they miss it or if it's raining it's off). So I suggest she joins me. You know what the first reason for her not wanting to do it is? She thinks she will get big -_- I almost walked over to her to shake her and ask where my sister had gone. My sister, far smarter, older, more educated and wiser than me doesn't understand that chicks don't get big because of testosterone levels. I couldn't believe it. Anyway I've pretty much offered twice a week to pick her up from work on the bike as a pillion, take her to my apartment where there is a free gym, coach her, then ride her home as well so that there's only a 15 minute transit each way and she doesn't waste her time getting across the city. But for some reason I expect she will decline? It was a very sobering moment to say the least. Edit: on another note as well, I'm kind of sad because my testosterone levels are still <0.4 when they need to be over 10 for female 'athletes'. So I don't know how much muscle development I'm going to see over the next few months Hopefully all this exercise pushes my levels up.

Got the Birds routine happening now after going for a gym sesh with him on Thursday, thanks buddy Two different days that have been completed Thu/Fri and will repeat four days a week, Mon/Tue Thu/Fri. Was finding it difficult to do two gym sessions in a row and was only completing max two per week so as per Birds' advice and much against my hard working for getting my weight down, I have increased my food intake, almost by double I would think. It has made a huge difference to my recovery rates and I get to eat pasta again. Win win! Also sleeping like a log after gym now that I'm eating simple carbs within an hour which is absolutely awesome. This has also contributed to my recovery rate as having a poor sleep after gym made it impossible to do anything the next day. Just got a sore throat last night, fml, but otherwise would have been definitely on 4 days this week I think so soooooon very soon. Anyway this should be mainly what you see from me from now on with a few adjustments along the way I'm sure. 6/12/12 Bench Press - Flat 6x1 @ 20kg 10x1 @ 22.5kg 10x3 @ 25kg 6x1 @ 30kg 5x1 @ 30kg Lat Pull Down - Close Grip 10x1 @ 50lbs 10x1 @ 60lbs 10x1 @ 70lbs 10x1 @ 80lbs 10x2 @ 90lbs Bench Press - Inclined 10x1 @ 15kg 10x2 @ 20kg 9x1 @ 20kg 8x1 @ 20kg 10x1 @ 20kg - More reps due to better form Tricep Push Downs - Steeple Grip 10x5 @ 20lbs 10x1 @ 26.6lbs 7/12/12 DB Shoulder Press WU 10x1 @ 4kg each 10x4 @ 7.5kg each 8x1 @ 10kg each 6x1 @ 10kg each Seated Row - Close Grip 10x1 @ 60lbs 10x2 @ 70lbs - Wrist Hurt 15x3 @ 60lbs Lat Pull Down - Wide Grip 10x6 @ 50lbs Squats 10x3 @ 30kg Deadlifts 6x1 @ 30kg 10x2 @ 30kg - Better technique Barbell Bicep Curls 10x3 @ 10kg DB bicep curl up hammer curl down 10x1 @ 5kg 10x2 @ 6kg

Hey. I do that >.>

You watched the vid and didn't notice she was chewing gum?

Some chicks have the most bizarrely bubbly shaped buttocks. She could straighten up a bit but coupled with the ladylike curve of her back it definitely accentuates error. That gum chewing makes me want to slap her in the face.

I applaud this rant. Also do girls really think that they will get beefcake like guys if they lift weights? I've never thought that for a second, it's not as if you ever see that except when it's to a ridiculous extent. Maybe I'm blind. http://www.cutandjacked.com/Women-6-Things-You-Should-Never-Do-In-The-Gym

Ooooh pavlova time! Oh wait... Nutrition.

That's because they're made in Dandenong. Not China.

I suppose it wasn't spotting as much as it was assisting, I get what you mean though. Have seen people using the cages before, sometimes they seem to do it at obscure angles though. Is it meant to be used as if squatting without a cage?

Yeah... a 10cm distance Usually don't have someone hooking under the arms, just ready to assist with the bar shadowing it. When I used to do squats years ago in a supervised environment we were just instructed to drop them, never got assisted. Wrong or down to preference? Although that was a while ago, could be mixing up the dropping with deadlifts. My memory is terrible.

Cool story

That's terrible! Nearly everything can be taught from a distance, I would have 'accidentally' elbowed him in the face if he didn't listen. Yep, hard to cure inbuilt arrogance. The only reason why a chick will take you seriously is because she doubts herself, part of our gender as is the above for males. That's why I'm happy to suggest this approach for females and not males.

Hahaha. Seriously guys, I have never not heard a guy say he wouldn't love it if a chick went to gym and got fit. Proper fit. This is really the only way for guys to make a positive influence. Sure it's small, and yeah it may backfire, but it could mean the difference between a successful workout or an injury. You've heard from the two chicks in this forum (haven't seen any others chip in I don't think) that they'd appreciate it. So if you want to see more chicks hit the gym maybe you can take at least a thread of this advice Otherwise if you don't want girls crowding your gym then carry on

Maybe Youtube examples on your iWhatever? Definitely not creepy >.>

Oh, and a very good way to tell someone how to do something different is telling them why the way they are currently doing it could be damaging. If someone tells me only one side of the story with no justification I think they're uninformed. But with reason, like maybe you can strain tendons if you continue it the same way, then it gives reason for you suggestion. All about the way it's delivered to prevent seediness