Angels Journal (Nude Photo attached)

[Angel Delight]

At the moment I am sticking to regular training, but I am covering a lot of extra classes, so have not got time to post them. Here is my current routine, I'll start posting up workouts when I get a bit more spare time!

ME Lower Body

ME: Deadlift, 3/4 Deadlift, Knee Pull: 6RM week 1, 4RM week 2, 2RM week 3

Bulgarian Squat 3 x 8-10
Single Leg Ball Curl 3 x 8-10
Sidebends 2 x 10-12
Weighted Swiss Ball Crunch 2 x 10-12

ME Upper Body

ME: Bench Press, Close Grip Bench: 6RM week 1, 4RM week 2, 2RM week 3. Accentuated Eccentric Bench Press 5x2 @ 75% 1RM

Pull ups 3 x 5+
Dips 3 x 5+
DB Skullcrushers 2 x 8-10
Hammer Curls 3 x 8-10

Total Body Repitition Day

Dynamic Lunge 3 x 8+
DB Chest Press 3 x 8+

Pick a weight you can do 8-10 reps with, do as many reps as you can with good form. Aim to beat the total number of reps each week.

Supinated Barbell Row 4 x 8-10
DB Shoulder Press 2 x 8-10
Reverse Flies 2 x 8-10
Farmers Walk 3 trips.

[Angel Delight]

A message to anyone who gives a damn!

I won't be online again until Monday as I going away to a Fitness Convention.

[Angel Delight]

Friday Night Workout, Max Effort Upper Body

ME Press: Regular Bench Press 6RM

20kg x 10
25kg x 8
27.5kg x 6
30kg x 6
This used to be my 5 rep max so I am pleased I got 6. It didnt feel as hard as I expected so I had a play with 32.5kg
32kg x 2

Green Band Assisted Pullups

4 x 5

Bench Dips

Feet on bench with 10kg on lap x 8, 8, 7

DB Skullcrushers

7kg 3 x 9

Hammer Curls

9kg x 9
8kg x 8, 5

I'm starting this program from scratch as I've had to miss workouts recently.

[PikeKing]

good work tonight, that 30kg really did look suprisingly easy compared to normal, have you benching 40kg in no time!

[Robert]

Look out KinkyMissPinky!

[kinkymisspinky]

Look out KinkyMissPinky!

my bench coach says he'll have me benching 70-80kg raw in no time...

[Angel Delight]

I will never be as strong as Pinky, but then I do ridiculous amounts of CV training as part of my job, which hinders my strength progress. Best excuse I can think of anyway ha ha! :038:

[PikeKing]

my bench coach says he'll have me benching 70-80kg raw in no time...
that says it all, you're a PL looking to compete, AD isnt

[kinkymisspinky]

that says it all, you're a PL looking to compete, AD isnt

i know. i'd probaby die after a day of doing as much cv as AD. i'm surprised she even has the energy to do weights.

[Angel Delight]

I HAVE JUST PASSED MY INTERNATIONAL BODY PUMP QUALIFICATION!!!!!!!

Im not intending to teach it much though, as it interferes with my weight training. It gives me a shed loads of reps points which is useful.

Body Pump Sucks!

[PikeKing]

I HAVE JUST PASSED MY INTERNATIONAL BODY PUMP QUALIFICATION!!!!!!!

Im not intending to teach it much though, as it interferes with my weight training. It gives me a shed loads of reps points which is useful.

Body Pump Sucks!
well done!

I've run out of paper to wipe my arse, can I have your bodypump notes?

[Scourge]

Not fans of Body Pump, I take it...

[Mike]

What is body pump?

[Henk]

Congratulations! Knew it wouldn't be long.

[Angel Delight]

Henk, I told you I failed it. I thought I had. Then Saturday morning I recieved the certificate and a letter explaining that I had passed and they had got the letters mixed up and sent me the wrong results. How unprofessional is that????!!!!! So I was depressed for a week for nothing, as I had passed all along.

Oh well, all's well, that end's well!

[Angel Delight]

Total Body Repetition Day

Dynamic DB lunges 12kgs 3 x 10

DB Chest Press 12kgs x 12, 10, 10

Supinated Barbell Row 40kgs 4 x 8

Reverse Flies 12kgs 2 x 8

Farmers Walks 3 trips with 14kg

[kinkymisspinky]

congrats on getting certified.

isn't bodypump quite fun to teach? kind of like weights with dancing and music?

[GoldenArrow]

Bodypump pisses me off. Well, I nearly died with like 15 k on the bar. Humph! I have no muscular endurance!

[Angel Delight]

congrats on getting certified.

isn't bodypump quite fun to teach? kind of like weights with dancing and music?

The music is good. It was fun at first, but it has taken me a year to get the International Cert, so it has been a hard slog. It is all about endurance, for example you do 6 mins of squats!

[Robert]

Good trianing AD.

[Angel Delight]

Bodypump pisses me off. Well, I nearly died with like 15 k on the bar. Humph! I have no muscular endurance!

LOL. It requires a lot of muscular endurance. I sweat buckets when I'm doing it.

[kinkymisspinky]

It is all about endurance, for example you do 6 mins of squats!

that sounds godawful. i get bored after 3 (reps, that is, not minutes).

[Angel Delight]

LOL!

That is one of the reasons I don't want to teach, too much of it. It does get boring and I prefer strength training and low reps.

[Angel Delight]

What is body pump?

Hi Mike. Sorry I have only just seen this question.

Body Pump is a BTS concept (Body Training Systems by Les Mills). It is internationally recognised and it is the single, most taught studio based class in the world.

The workout lasts about 55 mins. It is a pre-choreographed workout set to music using barbells with various size plates. It follows a pattern:-

WARM UP
SQUATS
CHEST
BACK (clean and press, deadlifts, deadrows)
TRICEPS
BICEPS
LUNGES
SHOULDERS
ABS
COOLDOWN

The music is fab, really pumping. This gets you motivated and you do work hard. Studio based classes do have there place and Body Pump is ideal for those who do not participate in weight training, for whatever reason, ie; lack of self motivation or confidence to use free-weights alone. It mainly works on muscular endurance rather than strength, although you can get some strength benefits when you participate on a regular basis. The tracks are ussually between 5 and 6 mins long, so the muscles are fatiqued by the end of it.

Personally I enjoy doing Weight Training on my own as I am self motivated and focused. I also know I am using the correct technique. Many people struggle with form and Body Pump is a good place to start, using weights.

There are many other types of BTS classes and I am hoping to do a RPM (Revs per minute) Training course soon, which is a structured group indoor cycling high-energy class.

Thanks for asking.

[Angel Delight]

This is yesterdays workout.

Max Effort Lower Body

Deadlift, 3/4 pull, knee pull (4RM) 72.5kg x 4 reps x 6sets, 72.5kg x 3 reps x 2 sets.

Bulgarian Squats 25kg x 10reps x 3 sets

Single Leg Ball Curl x 10reps x 3 sets

DB Side Bends x 12kgs x 10reps x 3 sets

Weighted Swiss Ball Crunch 14kg x 10 reps x 3 sets

My grip has improved slightly, but I struggle to hold more than 72.5 for deadlifts. I love Bulgarian Squats, I just love the sensation in the quads and glutes. I am slightly mad though!!!!!!!

[GoldenArrow]

Single Leg Ball Curl x 10reps x 3 sets



I've been meaning to get someone's opinion on this for a while..

Swiss ball leg curls - What the hell is this supposed to do anyhow? There has been such an overabundance of exercises being done on the Swiss ball that it's pretty much a competition to see who can do the stupidest thing while using them.
From http://elitefts.com/documents/sick_of_your_gym_5.htm

I thought they were ok when I tried them...

[Mike]

Hi Mike. Sorry I have only just seen this question.

Body Pump is a BTS concept (Body Training Systems by Les Mills). It is internationally recognised and it is the single, most taught studio based class in the world.

The workout lasts about 55 mins. It is a pre-choreographed workout set to music using barbells with various size plates. It follows a pattern:-

WARM UP
SQUATS
CHEST
BACK (clean and press, deadlifts, deadrows)
TRICEPS
BICEPS
LUNGES
SHOULDERS
ABS
COOLDOWN

The music is fab, really pumping. This gets you motivated and you do work hard. Studio based classes do have there place and Body Pump is ideal for those who do not participate in weight training, for whatever reason, ie; lack of self motivation or confidence to use free-weights alone. It mainly works on muscular endurance rather than strength, although you can get some strength benefits when you participate on a regular basis. The tracks are ussually between 5 and 6 mins long, so the muscles are fatiqued by the end of it.

Personally I enjoy doing Weight Training on my own as I am self motivated and focused. I also know I am using the correct technique. Many people struggle with form and Body Pump is a good place to start, using weights.

There are many other types of BTS classes and I am hoping to do a RPM (Revs per minute) Training course soon, which is a structured group indoor cycling high-energy class.

Thanks for asking.

Hello Angel,

thanks for your thorough explanation. Sounds descent for some people but I wouldnt do it :D

I think I've seen a BTS indoor cycling class at my old gym, it's kind of like HIIT but for like an hour if it's what I think it is.

Thanks again :023:

[Angel Delight]

Yes that sounds like a pretty good explanation of RPM. Like Body Pump it is pre-choreographed, but the music is ussually good and you are buzzing at the end of it.

At the moment I instruct Spin Indoor Group Cycling which is great too. I get to use my own music and I choose which moves we do. It is HIIT and you feel invigorated at the end of it. I try to use as much resistance as I can, even in the sprints to get a seriously intense workout. I'm passionate about it. I'd teach it for free I love it so much.

[Mike]

I'm passionate about it. I'd teach it for free I love it so much.

I like that a lot.

[PikeKing]

I've been meaning to get someone's opinion on this for a while..


From http://elitefts.com/documents/sick_of_your_gym_5.htm

I thought they were ok when I tried them...
Dave Tate is cool but he is also a cock sometimes

The leg curl with a ball is basically a good exercise for people that cannot do GHRs or dont have the equipment. 2 Legs is pretty easy, single leg is not.

[PikeKing]

This is yesterdays workout.

Max Effort Lower Body

Deadlift, 3/4 pull, knee pull (4RM) 72.5kg x 4 reps x 6sets, 72.5kg x 3 reps x 2 sets.

What the hell is this!?

You are meant to be working up to a 4 rep max not doing sets of 4 with the same weight!

[Angel Delight]

I need a Personal Trainer, do you know any good ones PikeKing????

[PikeKing]

nope afraid not

[Angel Delight]

I have been doing all my workouts, but I've been so busy that I haven't had time to write it up. I will make an effort to write them up in future.

[PikeKing]

I'm posting this on behalf of AD as i did it with her (and the workout)

Upper Body ME Day

ME Regular Bench Press 4rm

20kg x 8, 8
25kg x 6
27.5kg x 5
30kg x 4
32.5kg x 3 This was very very close!

Wide Grip Bench Press

27.5kg x 6, 6

Band Assisted Pullups

3x5
+ 1x5 Band chin ups

Bench Dips

+10kg x 10
+15kg x 7
+20kg x 5

Thick Bar Curls

15kg x 7, 6

Rolling DB Ext

6kg x 8, 8

This was a good session, she'll be sore tomorrow! If shes not I'll make her do it again tomorrow <buff>

[Angel Delight]

I was sore! :019: .

[PikeKing]

where is todays workout!?

[Angel Delight]

DEADLFTS, 3/4 pull 2 x 60kg x 6 reps, 2 x 65kgs x 6 reps, 2 x 70kgs x 4 reps, 2 x 72.5kgs x 2 reps, 1 x 75kg x 1 rep.

BULGARIAN SQUATS 3 sets x 25kg x 10 reps

SINGLE LEG BALL CURL 3 sets x 10 reps

SIDE PLANK (WITH HAND ON DB) x 1.5 mins each side

WEIGHTED SWISS BALL CRUNCH 3 sets x 10kgs x 10 reps

[PikeKing]

is that 75kg for 1 a PB?

[Robert]

Nice session Quadzilla.

HAVE YOU USED THE 16KG DB'S FOR OHP YET!! DAMN IT!

[Angel Delight]

Nice session Quadzilla.

HAVE YOU USED THE 16KG DB'S FOR OHP YET!! DAMN IT!

Only in my dreams Rob! :040:

[PikeKing]

I'm posting AD upper body workout again, I am now training her during these workouts to get the progress kickstarted. It seems to be working.

Friday 26/11/04 Upper Body

ME Bench Press, 2RM

20kg x 10, 8
25kg x 6
27.5kg x 5
30kg x 3
32.5kg x 2
35kg x 1, 1, 1

Wide Grip Bench

27.5kg x 7, 7

V-Grip Pull ups, band assisted

3 x 5

Bench Dips

+10kg x 5, 5, 5

Thick Bar Curls

15kg x 7, 8

This was a hard workout, I'll let AD make her own comments.
The 35kg for 2 reps was so close, she missed them due to technique issue not strength I'm sure she is capable of more.
The different pullups were much harder, the band gave less assistance with the different set up.

[BengDogg]

Are you giving her plenty of Special training ;) AIeeeeeeee!

[Angel Delight]

Thank you to PikeKing for not only training me, but for writing up my journal. He knows I am a bit slack in that department. Soooooooooo lazy!!!!!!!!!!

I was pleased with my 35kg attempt, as I've not tried that before. Bench press is my weakness, but I am making slow but steady progress.

The first pull-up felt easy, I had a shock at how hard the second one felt. I gritted my teeth, grunted and tried to pull myself up for the others. They were really hard. It hits the triceps more than the lats, in that hand position. My triceps were still on fire, for the weighted bench dips.

The thick bar curls felt easier than last week, hence the extra reps.

I pushed myself more tonight and that is what I intend to do from now on.

[Robert]

Thick bar curls??? PK, you have competition!

[PikeKing]

Thick bar curls??? PK, you have competition!

LOL, shes way beyond me

[Robert]

I meant for her heart, but nevermind, you dumb animal.

[PikeKing]

I meant for her heart, but nevermind, you dumb animal.

doh :017:

[Angel Delight]

Unfortunately, I missed my workout yesterday. I ussually do it at 9am, before I start all my exercise classes for the day.

I over slept, as I was knackered, as I was on an Advanced Indoor Cycling course all weekend, which meant 6 hours of cycling per day and very little sleep.

I will be training on Wednesday again.

[PikeKing]

Friday 3/12/04

ME Upper Body

Bench Press

20kg x 10, 8
25kg x 6
27.5kg x 6
30kg x 3
32.5kg x1
35kg x 1
37.5kg x F, F, F This was so close it was sickening!

Wide Grip Bench Press

30kg x 5, 5

Band Assisted Pullups

3 x 5

Bench Dips

+10kg x 8
+15kg x 7, 8

Thick Bar Curls

17.5kg x 3
15kg x 8, 8

[Robert]

AD, isn't it a pain in the arse having to take a shower all the time after your classes? You must shower like 8 times a day.

[Angel Delight]

Yes!!!!!!!!!! I Spend Half My Life In The Shower, Unfortunately Alone!

[Robert]

Lmao.

[bird]

Now that made you think didn't it lol :) :)

[Angel Delight]

I had sports massage today and the guy who did it said he didn't get to massage many woman with such a low bodyfat. Muhahaha!!!!!

I'm actually not thin!!!!!!!! I'm quite meaty, so that was strange to hear him say that!

[PikeKing]

I'm actually not thin!!!!!!!! I'm quite meaty, so that was a to hear him say that!

no you arent you muppet!

you could be a pair of lungs with legs and you'd still think you are 'meaty'.

[Dildo69]

Just read the journal through, good stuff.

You love bulgarian squats, u must have weird issues.

[Angel Delight]

I love the feeling when the quads and glutes get fatigued and are screaming! LOL.

I also particularly like it when the triceps are screaming! May be I should get a life.

[PikeKing]

THE I'M TO LAZY TO POST MY OWN WORKOUTS JOURNAL!

Friday 17/12/04[U]

Bench Press

20kg x 10, 8
25kg x 6

30kg x 6
32.5kg x 4
35kg x 2
32.5kg x 3
35kg x 6

Supinated Grip Pull ups + Band Assistance

8, 6, 6, 6

Bench Dips

+10kg x 10
15kg x 8
20kg x 7

2" DB Farmers

Handles + 10kg 1 trip
Handles + 15kg 1 trip

[kinkymisspinky]

is that a new bench PB, angel?

[Angel Delight]

yes it is. I failed on 37.5 two weeks ago. Chest work is still a real struggle for me, the weakest part by far. I keep plodding on with it though. :032:

[PikeKing]

37.5 will be easy this week

[PikeKing]

Friday 24/12/04

First day of new routine: Horizontal Upper Body

Bench Press
20kg x 10, 8
27.5kg x 6
30kg x 5
32.5kg x 4, 3, 3, 2

Also did a few partials with 40kg

T-bar Row

Oly Bar + 10kg x lots
+ 20kg x 5
22.5kg x 5
25kg x 5, 5
22.5kg x 5

[Angel Delight]

workout 1

Push Press 5x3-5
Pull ups 5x5
Thick Bar Curls 3x8

workout 2

Deadlift 5x3
Zercher Squat 3x8
Landmines 3x5

workout 3

Bench Press 5x3-5
T-bar Row 5x5
Weighted Bench Dips 3 x 8


The previous workout I did over the Christmas period, I am going to be doing this one from the New Year.

[PikeKing]

Monday 3/1/05

Vertical Upper Body

Push Press

2 Warm up sets

25kg x 5, 5, 5, 5, 5

Band Assisted Pullups - Various Grips

5, 5, 6, 5, 5

2" Barbell Curls

15kg x 8, 8, 8

Lower Ab Butterflies

2 x 10

Supersetted with GMs

Light Band x 12, 20

[Robert]

Nice session AD.

EDIT: Do your PP with the thick bar.

[Angel Delight]

OK rob, I will try the thick bar for push press next time. It will make me look harcore, compared to the wimps who use our gym! :023:

[PikeKing]

OK rob, I will try the thick bar for push press next time. It will make me look harcore, compared to the wimps who use our gym! :023:

you are already hardcore, hardly anyone will touch that thick bar!

[Angel Delight]

Todays workout

DEADLIFTS

1 x 10 reps 40kg (warm up)
1 x 8 reps 50 kg (warm up)
1 x 6 reps 60kg (warm up)

3 x 5 reps x 70kg
1 x 5 reps x 72.5kg
1 x 3 reps x 72.5kg

I ran out of steam at the end!

ZERCHER SQUATS

1 x 10 reps 15kg (warm up)
1 x 10 reps 20kg (warm up)
3 x 8 reps 25kg

First time I've done these. I didn't go too heavy as I wanted to get the technique correct and also the bar killed my forearms! I have bruises on the right one! I didn't like them, as the pain in the forearms outweighed anything, but I will continue with them for a few weeks. I need some foam padding though!

I was suppossed to do Land Mines as well, but as I also instructed 5 exercise classes today, I think I can be forgiven for not doing them.

[PikeKing]

nice work quads, the zerchers will get better, try using a thick bar, will hurt the forearms less.

[maler]

OK rob, I will try the thick bar for push press next time. It will make me look harcore, compared to the wimps who use our gym! :023:

We're not all wimps!

[Robert]

Nice DL's AD. PK is right about the thick bar for zerchers. Sometimes I use the oly bar and wrap those crappy foam things around the bar, you know, the things fags use for squatting.

[Angel Delight]

We're not all wimps!

It was a joke!!!!! Don't take it personally! Do you attend the gym where I work, anyway??????????

[Angel Delight]

I have major DOMS today. I think it is a combination of weight training, the 5 exercise classes and the fact I walked over 10 miles yesterday, backwards and forwards and from place to place, due to the fact I have not got access to a car at the moment!

[maler]

It was a joke!!!!! Don't take it personally! Do you attend the gym where I work, anyway??????????


Sorry my reply was not meet upset you.

I'll PM you with my name. You'll remember be than.

[Angel Delight]

Sorry my reply was not meet upset you.

I'll PM you with my name. You'll remember be than.

It didn't upset me Maler.

I look forward to your PM.

[Angel Delight]

Friday 7/1/05

Horizontal Upper Body

Bench Press

20kg x 10, 10
27.5kg x 8
30kg x 5
32.5kg x 5, 2 (technique went), 4, 3, 3, 3

T-Bar Row

Plates

10kg x 10
20kg x 5, 5
22.5kg x 5
25kg x 5, 5

Bench Dips

10kg x 8
15kg x 8
20kg x 6, strip 10kg x 4, strip 10kg x 6

[Angel Delight]

I had to train at the leisure centre today instead of my normal gym, as I was there instructing classes.

I used the assisted pull up machine too, shame on me!!!!

I could not do thick bar curls or thick bar push press either (sorry Rob), as they don't have a thick bar there! I used the normal bar.

I am definately going to train at my usual gym, next week so I can have a go at thick bar push presses.

[Robert]

Good girl!

[Angel Delight]

Just quick update to say I am still training hard, but am too busy to get online alot of the time.

The fact I am walking about 8 miles a day, as well as all my Cardio doesn't help.

I had a bit of a blip with my bench press last week, I kind of lost my strength. Hopefully, my strength will of returned tomorrow!

[Robert]

EDited cos i am a fool

[Angel Delight]

I am intrigued rob. What did you say?

I had a fab workout yesterday. I would write it up but I have to go to a Monoploy Party now!!!!!!!! :036:

[Angel Delight]

I did Zercher squats today! As it is midnight, I will write my workout up tomorrow.

GOODBYE

[Angel Delight]

Well, still training like a mad woman, but no time to post my workouts. Life is too crazy.

PikeKing took some photos of my legs in the gym tonight. I will post them if they turn out ok, the lighting is quite poor in our free weights area. They were not taken with a digital camera, so I have to get them developed.

[PikeKing]

AD is now back on track, tonight we did workout, a different slant on the same exercises.

Friday 8pm


Bench Press

20kg x 8
25kg x 6

27.5kg x 5
30kg x 5, 5, 5

EDT 15 mins Zone

A, Band Assisted Chinups x 5, 5, 5, 4, 3, 3, 2, 3, 3. Total 33 reps

B, Bench Dips 10kg x 8, 8, 7, 7, 7, 7, 6, 6, 7. Total 63 reps


Needs more weight on the dips, will use 12.5kg next week.

[Robert]

Thats gonna make ye triceps sore.

[Angel Delight]

Yeah, they were screaming during that routine and I worked up a sweat. Ussually I am cold in our air conditioned gym!

[Robert]

I sweat anyways, so don't worry about it.

[maler]

9 set's in 15 min's!

That's incuable to do that much volume per EDT zone.
New you fit but that unreal. :038: :038:

Good to see back.

[Knighty]

wahey!

Great to see you back madame!

I'm dying to give this EDT stuff a crack when I'm up to it :044:

[Angel Delight]

Cheers guys.

I have never stopped training, just too busy working to post.

[Angel Delight]

I did a few new exercises last night and I have got severe DOMS in the upper back, shoulders and biceps...........a bit in the triceps too.

I am still training, but I am not going to post for about a month, due to lack of time. I am going to two Fitness Conventions for 4 days each, one in Blackpool and one in Loughborough, I come back for a week and then I am off on holiday to Egypt with a friend.

See you all, when I return from Egypt.

Don't forget, ANGEL DELIGHT RULES OK!!!!!!!!!!!!!!


:059: :059: :059: :059: :059: :059: :059: :059: :059: ::

[PikeKing]

was a good session, bench is pretty much up to what it was during the christmas break.

beasted her with lots of thick bar curls and DB floor presses then some funky core exercises with bands and cables....

[Angel Delight]

Still training regularly.

Haven't posted workouts as too busy. I went to two Fitness Conventions, one in Blackpool for four days, came back for two days and then went to one in Loughborough for another four days. Both miles away, from where I live down South. I am off to Egypt on holiday tomorrow, so hopefully will find time to write in my journal at some point.

Adios Aminos. :024:

[bird]

Have a great holiday!

[Angel Delight]

Thanks James.

I am off at 4am!!!!!!!!!

[Angel Delight]

Egypt Was Fab.

I Am A Blob!!!!!! :022:

[Robert]

cool


got any decent pics

[Angel Delight]

Of Egypt or me as a blob??????!!!!!

[Robert]

well i donlt want to see some fatty in a ****ing sweat-suit do i?


or do i?

[Angel Delight]

What ever turns you on?????

How about in a hot pink bikini?????

[Robert]

sweet, more porn is always good, esp when its free. did i say porn, i meant art

in all seriosuness thogh mate i would love to see some pics of egypt

[Angel Delight]

ok, Valley of the Kings, Luxor and Karnak Temples, Queen Hatchepsut's temple, PYRAMIDS...............................

I will ask PK if he can put some up, when I next see him, I can't do it from my PC

[Robert]

awesome

[Angel Delight]

My scanner doesn't work.

Bit of a culture shock in Egypt, but the people were very friendly and the food was fantastic. Bloody hot though, between 42 and 45 degrees, whilst I was there.

[Robert]

thats crazy hot. my calcufriblations suggets that i would sweat throgh 109 t-shirts a day at that temperature, even with my aviators on

[bird]

Really glad you had a wkd holiday I look forward to those pics hopefully :) :)

[BengDogg]

my calcufriblations suggets that i would sweat throgh 109 t-shirts a day at that temperature, even with my aviators on

lmfao!

[Rogue_zero]

can you still go into the pyramids?

[BengDogg]

can you still go into the pyramids?

Yes you can

You receive a copy of a letter or an email message, making fabulous claims about how much money you can “earn” by participating in it.

You send some amount of money to some number of people who have joined this scheme ahead of you. Typically, you may be asked to send $5 each to four or five people.

You alter the list of previous participants, removing the one at the top of the list, moving all the other names up one position, and adding your own name to the bottom of the list.

You send out as many copies of this altered letter as you can, to as many people as you can reach.

As new people join the scheme below you, in exponentially-growing numbers, each one will send you $5, or whatever the requested amount was. Because the number of new participants is growing at a fantastic, exponential rate, you should collect this payment from a ridiculously large number of people.

[bunnyluva]

I think you still can, but you have to use the Weider Pyramid Set Principle to get in.

Phil

[Fred]

my parents actually did one of those pyramid schemes, put £300 in and IIRC got somthin like 2 grand back

they did it twice lol

[Rogue_zero]

pharaoh nuff (*spelling*)

[ice_mach]

so ur still alive AD, glad to see you enjoyed egypt.

[Angel Delight]

Yo Ice Mach.

Cheers, had a fab time in Egypt, I really need to get back into some serious training now.

[Scourge]

What's the plan for your training these days AD?

pharaoh nuff (*spelling*)
Dude... Not cool.

[ice_mach]

Yo Ice Mach.

Cheers, had a fab time in Egypt, I really need to get back into some serious training now.

good to hear, have a lot of egyptian mates, and found that their friendly as hell, as for training im sure Pikeking will come up with something wierd and wonderful

[Angel Delight]

What's the plan for your training these days AD?


Dude... Not cool.

I have a new routine, which I am starting, hopefully tomorrow.

PIKEKING please can you post it for me????????????????????????????????? :050:

[PikeKing]

This may look familiar to some of you...

Monday: Lower Body 1

Single Leg RDL 3x8-10
Zercher Squat 1 & ½ 4x8-10
Abs

Tuesday: Upper Body Pull

Standing One Arm Low Row With Rotation 4x8-10
V-Grip Pulldown/Stiff Arm Pulldown Superset 3x8-10 each
Thick Bar Curls 3x8-10
Rear Delts 3x8-10

Thursday: Lower Body Pull

Dynamic Crossface Lunge 4x8-10
Deadlift 3x8-10
Grip
Abs

Friday: Upper Body Push

Bench Press 3x8-10
DB Press ups 3x8-10
Bench Dips 3x8-10
RC Stuff

[Angel Delight]

I have done this routine but PK is going to tweak it, so it is more effective

[PikeKing]

This is what AD and I will be doing from Monday, very similar to the above routine. Just changed the upper body days to plane of movement.

Lower Body 1
Single Leg RDLs 3x8-10, 90s rest
Zercher Squats 1 & 1/2s 3x8-10, 120s rest
Zercher Squat 1 x max
Hanging Leg Raises 3x8-10, 90s rest

Upper Horizontal
Bench Press/ Ball DB Press 3x8-10, 90s rest
One Arm Low Row + Rotation 3x8-10, 90s rest
DB Press ups 3x8-10, 90s rest
Incline DB Row 3x8-10, 90s rest

Lower Body 2
Dynamic Cross Face Lunges 4x8-10, 120s rest
2” / Std Bar Deadlift 3x8-10, 90s rest
Forward Ball Roll 3x10-12, 90s rest


Upper Vertical
Military Press 3x8-10, 90s rest
V-Grip Pulldown/Stiff Arm Pulldown Superset 3x8-10, 120 rest
Thick Bar Curls 3x8-10, 90s rest
Cable OH Triceps Extension 3x8-10, 90s rest

[Angel Delight]

Single Leg RDL

12kg x 10
15kg x 10, 10
20kg x 10

Z Squats 1 & 1/2s

25kg x 8
27.5kg x 8
30kg x 8

Rep set 30kg x 13

I should of used more weight on the SL RDL really, as the above was quite easy. I did the reps quite slowly though to test my balance and core stability.

I enjoyed the Zercher Squats, but I couldn't use anymore weight as the bar really hurt my arms. The right one is bruised.

I also did some Dumbell Swings, an ab exercise at the end of the workout.
12kg x 10 reps x 3 sets, then I had to shoot straight off to instruct a harcore Bums, Legs and Tums class!!!!!

[PikeKing]

AD was a bit sneaky today on the partials, shes got very developed hamstrings, she was dropping until her hams touched the bench, made it about a 3 inch ROM! I had to get her to stick her arse on the bench to make sure she wasnt cheating!

Shes got ridiculous calves too, look like a pro bodybuilders biceps!

[Robert]

use the thick bar fr zerchers

[Angel Delight]

Thanks Rob, I will try the thick bar. Good idea.

[PikeKing]

Thanks Rob, I will try the thick bar. Good idea.

trouble with the thick bar for you is that you wont be able to put any padding on it

[Robert]

Padding?!?!?!?!?!?!

[PikeKing]

Padding?!?!?!?!?!?!

she is a girl remember..........
























.....like you :045:

[Angel Delight]

PikeKing did the same workout with me. He used much heavier weight, but I have the more muscular, defined legs muhhhhhhhhhhhhhahahaaaaaaa!!!!!!

He is soooooooooo jealous! Bless his cotton socks!!!!!

[PikeKing]

oi you git!

It is true though. She has amazing legs. I want to have a sex change so I can have legs like hers!

[Fred]

PK...not cool

[Robert]

owned by freddyfourfingers

[Angel Delight]

Padding?!?!?!?!?!?!

The main reason I use foam on the bar is not because it hurts my arms, it is because I don't want unsightly bruises ruining the appearance of my lovely defined arms! :023: :023:

[uk machine]

bloody hell a girl doing zerchers!!! awesome stuff. im going to try em today. good on ya!! :026:

[Angel Delight]

Thank you.

I am up for trying anything, although I can't always do it lol.

I like to train like a man because you get better results, but can still remain feminine looking. I would not want to look butch or masculine, I want to look like a female, but have good muscle definition and be strong. I am still girly.........

[uk machine]

good good. wish all girls had your philosphy on training. couple of recent examples.' i wanna lose weight of my tummy' then you gotta lose overall weight, getting doing some cv and lift weights to build muscle which will burn off fat quicker. ' oh no, i dont wanna bulk up like you' i was like its taken me a couple years of heavy lifing and heavy eating to get where i am now. jeez she just couldnt understand me, she didnt realise that eat more in a meal sometimes than she does in day. silly girl

[Angel Delight]

lol, yeah most of the girls I do gym assessments on say exactly the same. They are afraid of weights.

[PikeKing]

lol, yeah most of the girls I do gym assessments on say exactly the same. They are afraid of weights.

they need a good kicking!

[PikeKing]

Tuesday 10th May, Horizontal Upper Body

Bench Press
27.5kg x 8, 8
30kg x 6

One Arm Rows
16kg x 8, 8
18kg L x 6, R x 7

DB Press ups
2 x 8

Incline DB Rows
12kg 3 x 8

[Angel Delight]

Oh happy journal..............

as in oh happy dagger..........Romeo and Juliet



?????????????????????????!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!

ah, no idea what I am on about hey?????????!!!!!!!!!! :017:

[Angel Delight]

I have been doing my workouts, but I have been too busy to write them up as usual.

I have been taking loads of exercise classes at various venues too.

Today I did the following:-

Single Leg RDL's 12kg 3 x 10 reps

Hack Squats 25kg 3 x 10 reps

DB Swings 12kg 3 x 10reps

Side Bends 10kg 2 x 10reps

I haven't done Hack squats for ages, I used to use more weight but I was doing less reps. Thought I may as well give it a go. I had my heals on plates so I did not rip my legs to shreds, due to my protruding hamstrings/

The SLRDLs targeted the butt quite nicely.

[PikeKing]

The SLRDLs targeted the butt quite nicely.

i heard u like that

[Angel Delight]

Upper Body

Bench Press
20kg x 8, 8
30kg x 5, 5, 5
40kg x 1 partial

V-Grip Pulldown/Stiff Arm Pulldown Superset
25kg x 8 / 10kg x 8
27.5kg x 6 / 10kg x 8
27.5kg x 7 / 10kg x 8

Thick Bar Curls
17.5kg x 5, 5, 5

Rope, OH Tri Ext
8.75kg x 8
10kg x 6
8.75kg x 7

Barbell Wrist Curls
10kg x 10
15kg x 10, 10

Swiss Ball Crunches with supermini band
3 x 10

I enjoyed this workout. I had a rare day of rest as I had my hair highlighted, so took time off work. My weight training is always more productive when I don't instruct loads of exercise classes beforehand.

The only problem I thought I may encounter was a lack of fuel, as I didn't eat much during the day, but I felt quite strong.

[Angel Delight]

Just to let you know I did the MOONWALK too, whilst having a sickness bug.

Third time I've done it and the slowest i've done it, 9 hours 40 minutes!!!!!!
Ussually I do it in about 6 hours. Never mind, at least I completed it.

[PikeKing]

Just to let you know I did the MOONWALK too, whilst having a sickness bug.

Third time I've done it and the slowest i've done it, 9 hours 40 minutes!!!!!!
Ussually I do it in about 6 hours. Never mind, at least I completed it.

I'm amazed you did it as I know how ill you were.

I have no idea how you can do it in 6 hours! Thats just sick!

:032: <-- AD the walking machine

[maler]

Just to let you know I did the MOONWALK too, whilst having a sickness bug.

Third time I've done it and the slowest i've done it, 9 hours 40 minutes!!!!!!
Ussually I do it in about 6 hours. Never mind, at least I completed it.

6 hours that 4.3mph = fastwalk / slow run incerable.
Nice one! well done!
We all konw the real reason behide the extra time it was Pikeking slowing you down :040:

[BengDogg]

yes i doubt i would run it in 6 hours

[PikeKing]

We all konw the real reason behide the extra time it was Pikeking slowing you down :040:

damn right!

[Angel Delight]

Well, still in the land of the living! Still training and still working too much so no time to post.

Bench press still hasn't improved, although everything else has.

I may give the bench press a rest for a while. I will be starting a new routine when I get back from Cornwall on the 10th July I hope. I may do EDT again or may be some kind of Fat to Fire workout, as I have done in the past just for the Summer, then return to heavier strength training and lower reps in the Autumn. Still pondering.....................

[Angel Delight]

I instructed 7 exercise classes today, I was a Sweaty Beast!

Did my PB on Zercher Squats this week.

[Scourge]

Ooooh... An update!

How much you lifting these days AD?

[Angel Delight]

Don't laugh, 35kgs on Zerchers because it really hurts my forearms!

I can back squat about 80kgs, but never get to do it as we have not got a squat rack STILL! I did squats with 80kgs when I went on a Body Pump quarterley workshop to a different gym,which had a squat rack. The fact a very tasty personal trainer was showing me how to use the equipment probably helped.

[Scourge]

I'm impressed with the 80kg back squat. Zercher's not so hot, but I don't care much for them anyway.

[Angel Delight]

I have just been trying out different squats, as I can't do back squats without a rack. I have tried Hack squats and Bulgarian squats etc

Can't really feel the Zerchers in my lower body that much as I am quite strong in the legs and glutes. I pad the bar, but it still kills my forearms. I am proud of my effort to be hardcore though, and grin and bear the pain.

I am giving up the bench press for a while as I don't seem to improve, my excuse is I am not physiologically built to bench press. I did a partial rep of 40kg the other day. Pretty dismal really. I do enjoy benching loads, it is just the lack of progress which is soul destroying.

[Scourge]

How about zercher deadlifts? :045:

What's your normal bench training look like?

[666]

What's a zercher deadlift? A bottom position zercher squat?

[Narc]

pick it up right from the floor, hard to do without rounding i find

[666]

Ha ha no ****ing way - I can barely lift it off the floor without rounding using straight arms!

[Narc]

I hear ya

[Robert]

Good squats, angel.

[kinkymisspinky]

Impressed by the 80kg squat. Are you going to be using that weight at BodyPump class? :045:

[ice_mach]

impressed by the squat girl, keep it up

[Angel Delight]

Impressed by the 80kg squat. Are you going to be using that weight at BodyPump class? :045:

LOL. 6 minutes of 80kg squats I don't think so.............

I very rarely teach Body Chump now, it interfered with my weight training.

[Angel Delight]

impressed by the squat girl, keep it up

Yo Ice Mach.

I am thinking of going to Dubai with a friend, we may look for work over there. Do you recommend it????????

[ice_mach]

absolutely!! you'll be coming to the worlds most exciting city! with friends dubai's alot of fun and very cheap,ask away if you want to know nethin bout my city.

[Angel Delight]

My friends looking into jobs on an internet site for us, obviously fitness for me, so I will let you know if anything develops. What are the gyms like?

[ice_mach]

well you two types of gyms ones which you can get membership into hotels or the resort gyms you dont really have any stand alone gyms, there are a few but they're small n awfully paid except for fitness world which is run by EAS. The other two types it really depends on the hotel/resort, gyms such as the Emirates tower hotel gym (big apple) and Aviation club and Resort are packed with equipment both machines and free weights,but then they're in the city,the ones near the beaches you have less equipment but access to golf courses,private beaches etc. Money wise if you can get a job in Jumeirah beach club or Burj Al Arab (the 7 star hotel) you'll be living the life they pay really well,the membership is like over 300 pounds per month and they're the clubs which everyone wants to join, I mean the waiting list is like over 500 people.

[Angel Delight]

Cheers Ice Mach.

Sounds like a dream!

[ice_mach]

it is if u choose ur cards right in dubai

[Angel Delight]

I'll play my best hand then!

[Rogue_zero]

I want to go to Dubai now! post some piccys?

[ice_mach]

sure just for you mate

http://images.google.com/images?client=firefox-a&rls=org.mozilla%3Aen-US%3Aofficial_s&q=dubai&hl=en&btnG=Search+Images

[ice_mach]

http://images.google.com/imgres?imgurl=http://www.bilder.dubai-city.de/big/image099.jpg&imgrefurl=http://www.bilder.dubai-city.de/&h=600&w=800&sz=139&tbnid=Xceu2YQEw_IJ:&tbnh=106&tbnw=142&hl=en&start=6&prev=/images%3Fq%3Ddubai%26svnum%3D10%26hl%3Den%26lr%3D% 26client%3Dfirefox-a%26rls%3Dorg.mozilla:en-US:official_s%26sa%3DG

[Rogue_zero]

WOW, I wanna move there too! Get me a job! That hotel is awsome (the one like a giant sail)

[ice_mach]

lol its called the Burj Al Arab which translated means the Sail Of Arabia and is the only 7 star hotel in the world.Actually gettin a job isnt too hard in dubai with about 10,000 new jobs always being created every month

[ice_mach]

on the second link click on the world dubai and the palm dubai

[Rogue_zero]

Blimey, im registering with an agency now!

[ice_mach]

LOL why not, sorry for hijacking btw AD

[Angel Delight]

No Prob Ice.

Makes a change, no one ussually writes on it, I'm like Billy No Mates on this forum. lol.

[Narc]

Nonsense, that's.... [edit]

[ice_mach]

awww i'll be your bestest buddy on this forum,i got your back,lol!

[Angel Delight]

Take a look back Narc, not many members comment about my training. PikeKing does occassionally as I train with him, when he isn't injured. I hardly ever write my workouts up these days, as no one writes anything. 1, 2, 3 Ah!!!!!!!!!!!!!

[Angel Delight]

awww i'll be your bestest buddy on this forum,i got your back,lol!

Cool Bestest, bestest buddies.

[Narc]

Catch 22, you haven't posted regularly in here for as long as i can remember, the forum wasn't nearly as busy back then as it is now, get posting i say!!

[Angel Delight]

well I'm going to Cornwall this weekend, then to Wales walking next weekend so I am gonna make an effort to write up my training sessions when I get back, plus I am hoping to try one arm snatches. Hardcore or what hey for a 5ft 3 inch, 58kg girl!

[Narc]

Sweet, Cornwall rules, my part of the world

[kinkymisspinky]

well I'm going to Cornwall this weekend, then to Wales walking next weekend so I am gonna make an effort to write up my training sessions when I get back, plus I am hoping to try one arm snatches. Hardcore or what hey for a 5ft 3 inch, 58kg girl!

One arm snatches with a barbell are fun and a good way to scare other gym users.

The weight training is paying off then. You've buffed up a bit, I remember you weighing around 54kg awhile ago. Well done.

[Rogue_zero]

Take a look back Narc, not many members comment about my training. PikeKing does occassionally as I train with him, when he isn't injured. I hardly ever write my workouts up these days, as no one writes anything. 1, 2, 3 Ah!!!!!!!!!!!!!

im one of those who reads but dont hardly writes. Heres a :050: :008: :060: to say sorry.

[ice_mach]

nice one with cornwall,i hope im not confused with somewhere else but they have some nice beaches from what i've seen in a brochure

[Angel Delight]

Thank you guys for your comments, above.

I just need some sun for the beaches Ice Mach.

[Narc]

You're in luck, weekend is looking good down here, heading on to dartmoor myself

[GoldenArrow]

Watch out for the beast.....ah no, that's bodmin moor....well I'll go down to day before and release a panther ready for your arrival just in case...

[Narc]

A friend and i decided to look for the beast of bodmin moor once, we bought a load of sausage meat and other random stinky food then left trails of it to our tent and got pissed while we waited, did much the same thing in yosemite national park in the hope of seeing a bear, only with mini oreos and jerky....
neither plan worked btw

[ice_mach]

Thank you guys for your comments, above.

I just need some sun for the beaches Ice Mach.

LOL!

[BFT]

A friend and i decided to look for the beast of bodmin moor once, we bought a load of sausage meat and other random stinky food then left trails of it to our tent and got pissed while we waited, did much the same thing in yosemite national park in the hope of seeing a bear, only with mini oreos and jerky....
neither plan worked btw

I saw a bear in yosemite without even trying, and you dont want to know about the beast i met when in devon...a Mrs. Jewitt if i remeber correctly, she did seem to have an attraction to sausage meat.

[Narc]

Shut it marmite

[Angel Delight]

My EDT routine.

Day 1

20min zone - zercher squats & db pushups - 5 reps
20min zone - DB RDL & horizontal pull up - 5 reps

Day 2

15min zone - BB split Jerk - 4 reps
15min zone - DB Split Squat - 6 reps
15min zone - landmines & DB swings - 10 reps

[maler]

My EDT routine.

Day 1

20min zone - zercher squats & db pushups - 5 reps
20min zone - DB RDL & horizontal pull up - 5 reps

Day 2

15min zone - BB split Jerk - 4 reps
15min zone - DB Split Squat - 6 reps
15min zone - landmines & DB swings - 10 reps

20min zones, split Jerk this is hardcore EDT.
Look forword to your updates.

[ice_mach]

will look forward to see and read about your progress girl when im back from hols

[Liquid Ash]

Henk, I told you I failed it. I thought I had. Then Saturday morning I recieved the certificate and a letter explaining that I had passed and they had got the letters mixed up and sent me the wrong results. How unprofessional is that????!!!!! So I was depressed for a week for nothing, as I had passed all along.

Oh well, all's well, that end's well!
Think about the poor ****er who thought he had passed for the whole week... PWNED.

[Angel Delight]

I didn't think of it like that!

I am intriqued Liquid Ash, where you pulled that out from. That happened about 10 months ago.

[Angel Delight]

Monday 25th July

PB Zone 1, 20 minutes

Zercher Squats 25kg x 5, 5, 5, 5, 5, 5, 5, 4, 4

DB Pushups x 5, 5, 5, 5, 5, 5, 4, 4,

Next time I'll increase the squat weight and aim for 6 reps on the push ups.

PB Zone 2, 20 minutes

Single Leg RDL 14kg DB x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
Horizontal Pull ups x 5, 5, 5, 4, 4, 3, 4, 3, 3, 3, 2

Just realised I was meant to do regular RDLs, I'll do them next time, that'll make it harder.

I was just testing the water with this workout, as I have not done it before.

Fortunately, I had a night off work, so I was able to go to the gym and focus on the workout. I did a lot of reps because I tried not to take long rests. It felt a bit like a "fat to fire" workout I once did, because the heart was racing and the face was very red by the end of it!

[PikeKing]

single leg RDLs!!

muppet

good work on the pullups though, I know u find them hard.

and yes u need more weight on the zerchers, you big girl!

try to rest longer but do more when u do the reps, more weight etc..

[Angel Delight]

6/8/05 Upper Body

Bench Press - 60s rest
30kg x 3, 3, 3, 3, 3, 3.

Barbell Row - 60s rest
40kg x 3, 3, 3,
45kg x 3, 3, 3.

Band V-Grip Pullups - 60s rest
6 x 3

Thick Bar Military Press - 60s rest
25kg x 2 - too heavy
20kg x 3, 3, 3, 3, 3, 3.

Farmers Waddle
30kg length of gym and back
40kg length of gym and back

I've been ill this week so I've not done my EDT. PikeKing helped me come up with this upper body workout before I had to start work. I enjoyed it. After the pullups my hands hurt, and then they really hurt after the farmers waddle, my fingers went white.

[PikeKing]

good session, this was a great workout

[Angel Delight]

Wednesday 10/8/05

Bench Press, 60 secs rest
32.5kg x 2
30kg x 3, 3, 3, 3, 3

Band V-Grip Pullups, 60 secs rest
6 x 3

Underhand Barbell Rows, 60 secs rest
42.5kg x 3
45kg x 3
45kg x 3
45kg x 3
42.5kg x 3
40kg x 3

Thick Bar Military Press, 60 secs rest
20kg x 3, 3, 3, 3, 3
22.5kg x 3

[Angel Delight]

Saturday 15/8/05

Military Press, 60 secs rest
22.5kg x 3, 3, 3, 3, 3, 3

Pronated & Supinated Grip Band Assisted Pullups, 60 secs rest
6 x 3

2" Bar Close Grip Bench Press, 60 secs rest
25kg x 3
27.5kg x 3, 3, 3, 3, 3

T-Bar Row, 60 secs rest
20kg x 3
25kg x 3, 3, 3, 3, 3

felt very weak

[ice_mach]

Take it all in your stride girl.Plus think about it this way stronger than most women

[Angel Delight]

Thanks Ice.

I did a 26 mile walk on Sunday, in preparation for my 50 miler in two weeks time! If any of you guys fancy sponsoring me it is all for a good cause, The Multiple Sclerosis Society. Details on general forum. Cheers. :023:

[Robert]

where is the sponser details?

[PikeKing]

http://www.iron-city.net/showthread.php?t=1141

[Robert]

Ah, I saw that thread title ages ago. It sounds like something gay about how big your feet were.. so I didn't even open it. Change the title and you might get more responses!

[Angel Delight]

PK wrote it, so I will ask him to change the title to something else that makes people look at it.

Cheers rob.

[Angel Delight]

Help!!!!!!!!! One Week To Go And I Still Desperately Need To Raise Money For Ms. I Pledged I Would Raise £400, But I Only Have £205 So Far.

[Robert]

Normally I like to help for this sort of thing but I REALLY haven't got the money TBH, Angel. Sorry.

[Angel Delight]

No prob, I was a student not so long ago, I know what it is like.

[ice_mach]

^^^ Despite money issues dont wanna stop being one, being an adult sounds scary lol :rolleyes:

[BengDogg]

angel pm me who to make the cheque to, and the postal addy as i have lost pikeys address, and i will send this week as promised, i do forget things lots so pester me ok

[Angel Delight]

Thanks so much. Will do.

[Angel Delight]

completed the 50 mile walk this weekend, I had a bit of a low at 24 miles coz I got a painful blister, but I popped it with a sterilised needle and padded it up and everything was fine.

105 people did the event, we all waited at the 49 mile mark for each other so everyone could finish the walk together which was cool. It was emotional crossing the finish line, because there were people in wheelchairs with MS cheering us on.

I thanked my blessings that I was physically fit enough to walk 50 miles and could not imagine how a young person, or a person at any age, must feel when they are struck down with a scarey, unpredictable illness like Multiple Sclerosis.

If anyone feels blessed they have good health and grateful, and would like to still sponsor me, please write cheques payable to MS SOCIETY and if you e-mail me I will tell you where to send the money.

[Angel Delight]

Very special thanks to NJ, KMP and Bengdogg.

[BengDogg]

erk will post cheque this week, im terrible for forgetting

[BengDogg]

oh and congrats 50 miles is insane!

[Angel Delight]

I know, I am insane, PK will tell you that.

[PikeKing]

you are insane but thats probably from putting up with me!

[BengDogg]

Hahaha yeah, but also did it for a good cause, i used to do stuff like that but i stopped doing it as i couldnt even get sponsorship of the tight twats at my work, as i have no family as such and my mates were usually doing it with me i couldnt get any sponsorship at all. i have done an assault cause and a bike ride but i think i did some other things too, cant remember tbh as it was years ago

[Angel Delight]

Cool.

I know what you mean, it is difficult to get the sponsorship, I always end up having to put money in myself when I do charity events.

I would love to do something abroad like treking in Peru or climbing Mount Kilamanjaro, but I know I can't raise that much sponsorship.

[NJ]

Good going Angel :041:

[Angel Delight]

Thanks NJ.

I have only just read this, two weeks later as I have been too busy to come online, as usual. I did another 26 mile walk on Sunday. It was Swanage, Kimmeridge Bay, Lulworth Cove area where the hills are like walls, don't know if you know it at all. Quite hard going but great views.

Thanks again for the sponsorship. I got my photo in the local paper, on page 3, I may add!? which helped me raise some more money for MS.

[Angel Delight]

23/10/05

Boxing Circuit. 60s on each station.

1. Lateral box jumps
2. Jabs on bag
3. Lunges on step
4. Right cross to bag
5. Standing band rowing x20 > double arm swimming x20 > rowing
6. Left hooks
7. Hand step up
8. Right hooks
9. Band GMs
10. Left jab, right cross
11. DB ABC Extension/Chop
12. Left jab, right cross.

I did the Boxing Circuit above with PikeKing today. It was fun.

I also did 1 hour of Step Aerobics, 1 hour of Body Chump, I mean Body Pump and 1 hour of Spin and Abs.

P.S. Still weight training 3 times a week regularly. I only miss the occassional session.

[PikeKing]

nice copy and paste skills!

i cant believe you werent even sweating after that lot, and i was laying on the floor and a big sweaty arse crack on my grey shorts!

[PikeKing]

Next time I will put a 5kg plate inside each of your gloves and make you balance a 30KG DB on your head

[PikeKing]

what do you mean resting in here?

how can it be a source of unhappiness when you arent really even part of it?

[Angel Delight]

Hey Quadzilla is back! I've been resting in the archives for nearly a year and a half ha ha!

I'm going to attempt to keep some sort of journal. I always write my training programs in my diary coz i love writing, but I am so busy working at 5 different gyms in the area, that I don't always have time to come online. My first class may be at 7am and my last class could finish at 9.30pm! I instructed 49 Spin Indoor Cycling classes in January, on top of teaching aerobicx, step, body toning, yoga, Synergize, Pilates.............. now I am working free lance rather than just as a Gym Instructor I am mega busy!

I still fit in 3 weight training sessions per week, but I need a bit more structure to it. I know a man who can help me with that....... bless his cotton socks..........plus I don't have to pay for it.

When I have decided on my routine I will post it, I've been doing random exercises since the New Year.

[kinkymisspinky]

Nice to see you back, mate.

[Angel Delight]

Thanks!

Long may it last! I know what I'm like, I start off with good intentions then I fall by the way side when I get too busy and caught up with working too much. I will try to be a regular poster!

[van_halen]

Wow you have been gone for a long time (just looking at dates). Welcome back. Will be interested to see how you structure things. No lateral raises I take it! Lol!

Good luck and all the best

VH

[Angel Delight]

lol. Yes been keeping a low profile for quite a while. Still been training though, its a huge part of my life, couldn't imagine a sedentary lifestyle. Thank you for your support VH.

[Angel Delight]

If anyones got any ideas for a good training program for me, I'd like you to post it.

Because of my work which involves a lot of indoor cycling, running, aerobics, step, cv etc I only want to train the legs once a week else I will be suffering with DOMS a bit too frequently. The legs are in good shape anyway compared to the upper body.

The upper body needs to get a lot stronger. I want to train upper body twice a week.

I will need to train Mon, Wed and Fri. Rest days are important and I know thats when you get the benefits of muscle growth etc. Unfortunately because I have so much work on I may have to do some training 7 days a week, but I'm going to try to include lower intensity training on my less busy days.

[Angel Delight]

Forgot to say I am also a volunteer dog walker for the charity Dogs Trust, so I take the dogs out walking for about 3 hours at a time once or twice a week, depending on work schedule. This will be on a Tues or a Fri, so I ideally need to train legs on a Wed.

[Angel Delight]

Thought of something else. I am injury free so can just about do any sort of training. I like deadlifts. I love bench press but it is my weakest area! Triceps are very strong for some reason.

[van_halen]

I'm not really familiar with your goals but VH would suggest that you "keep it simple" and do a squat, bench/OH work, dead split for strength. Few accessory exercises like rows and lateral raises (lol!) and you're laughing :037

Low reps all the way 1-5.

Probably no help at all, sorry :-/

Good luck anyway :038:

[Angel Delight]

Thanks for your help. I do ussually like to keep training simple using good compound exercises and a few accessory exercises too. :023: I've tried many different sorts of programs over the last few years.

Obviously, PK and I worked together for many years and trained together in the past, so he designed various programs using weights, cables, bands, mini-bands, swiss balls, rolling thunder......... super-sets, pyramids, EDT...........etc, etc you name it, I've done it. At the end of the day, I enjoy using DBs and doing bar work, more than cables and attachments. I still like good old squats and lunges too.

I started using weights in 2002. I actually like a muscular, defined look on a woman, I'm not afraid of building muscle. I want to look feminie and pretty :017: I don't want to look like a bloke, but I'm not one of these girls who are afraid of looking "bulky" and doesn't want to get "big" etc. I like the feeling of being strong and powerful. There is nothing wrong with that, I know the majority of woman will shy away from weights. I worked as a Gym Instructor for long enough to know woman love to do 100 reps on the abductor and adductor machines in the hope of getting thinner thighs ha ha.

Because I do a lot of Yoga and Synergize, it's unlikely I'd get bulky anyway

So goals are strength and particularly upper body definition.

I know I have enough knowledge to design my own program and I've designed some good ones for guys at the gym in the past. However, its nice to get some ideas from other like-minded people. I'm willing to try anything really, although as you said I prefer to keep it simple.

[Angel Delight]

P.S. Your training is obviously working for you! How long have you been training like that?

I appreciate you finding time to comment. Thank you :)

[Angel Delight]

VH I've just read all of your Jounal (fast reader!) so I know you have been training with weights for 4 years so you don't need to answer the above.

[Narc]

Dare you to read all of mine :)

[van_halen]

VH I've just read all of your Jounal (fast reader!) so I know you have been training with weights for 4 years so you don't need to answer the above.

Wow! I'm impressed! Takes me ages to read anything! Lol! And I have 30 Job applications to read through tonight for some interviews next week (you missed out on an easy job there Tim)!

I've only been training a 3 day split for about 1.5 years. Used to do just Monday - Thursday and gained most of my weight during that.

I'm not sure about all these cable exercises and exercise variations that people on this forum are so keen on (Tim :) ). Why eat beans when you can have a pie!! :017: Lol!

I also dare you to read all of Tims journal!
:016:

[Angel Delight]

Who is Tim? Is he known as Narc on here? SORRY I'm a bit out of touch!

[Angel Delight]

Dare you to read all of mine :)

Hiya

Originally missed this post! Is it going to take me a couple of weeks??????????? A bit of bedtime reading on my lap top may be! :024:

[666]

Maybe a decade or two on dial-up...