Ready to be ripped

[dooie]

LOL yeah, I don't belong in the ghetto of Sydney ! and don't insult me, I am not a surfy !! I hate the beach, I only go to get a tan because it makes you look more ripped haha.

Yep, watch in 6 months i'll be in beast MODEEEEEEEEEEEEEEE

Haha oops soz lol, just said you look like one, not that you are haha, I'm from the city!

That's a whole lot of spin classes/week
IMO I think you could fix up your training routine! But I don't know what your day would consist of (are you on uni hols?), I'm sure others will chime in but I would do a 3 day split! Let your PT know what your goals are, he should be getting you into some compound movements and less on the machines!

[Iamdetermined]

Haha oops soz lol, just said you look like one, not that you are haha, I'm from the city!

That's a whole lot of spin classes/week
IMO I think you could fix up your training routine! But I don't know what your day would consist of (are you on uni hols?), I'm sure others will chime in but I would do a 3 day split! Let your PT know what your goals are, he should be getting you into some compound movements and less on the machines!

-.- I will post a photo of me wearing nike tnz, a bumbag and dada pants.. then you will tell me I remind u off a leb hey.. judgemental prick :P (jks)

Yeah I like spin cycle, NRG music crankingg owwwwwwwwwwww yeah...

Yeah I know, I am all over the place but I work full time 8:30-4:30 so starting Monday it will be .. fasted cardio 5:00am - 5:30am then an hour of weights at night 3-4 times a week because my trainer is going on holidays .. I guess I am going to take it easy cos she will not be there telling me to come join in her classes lol..

She knows what they are and let me tell you she is amazing ! 3 weeks into my training routine people are making compliments left right & centre not to mention girls at my gym want her to train them but little do they know I take supplements, I don't eat cakes, I don't drink alcohol & milk n all that crap.. but that's girls for you .. always competing with one another -.-

I have been watching youtube videos and I am going to load them onto my Iphone so I have some sort off idea what to do when I get to the gym any type of upper body exercises you suggest ? it's kind of intimidating being the only girl in the weight section but ohwell.. u got to do what u got to do.

[SlimmerMe]

-.- I will post a photo of me wearing nike tnz, a bumbag and dada pants.. then you will tell me I remind u off a leb hey.. judgemental prick :P (jks)

Yeah I like spin cycle, NRG music crankingg owwwwwwwwwwww yeah...

Yeah I know, I am all over the place but I work full time 8:30-4:30 so starting Monday it will be .. fasted cardio 5:00am - 5:30am then an hour of weights at night 3-4 times a week because my trainer is going on holidays .. I guess I am going to take it easy cos she will not be there telling me to come join in her classes lol..

She knows what they are and let me tell you she is amazing ! 3 weeks into my training routine people are making compliments left right & centre not to mention girls at my gym want her to train them but little do they know I take supplements, I don't eat cakes, I don't drink alcohol & milk n all that crap.. but that's girls for you .. always competing with one another -.-

I have been watching youtube videos and I am going to load them onto my Iphone so I have some sort off idea what to do when I get to the gym any type of upper body exercises you suggest ? it's kind of intimidating being the only girl in the weight section but ohwell.. u got to do what u got to do.

And I am sure the guys won't mind! YOU GO GIRL~ GO GET 'EM!

[dooie]

-.- I will post a photo of me wearing nike tnz, a bumbag and dada pants.. then you will tell me I remind u off a leb hey.. judgemental prick :P (jks)

Yeah I like spin cycle, NRG music crankingg owwwwwwwwwwww yeah...

Yeah I know, I am all over the place but I work full time 8:30-4:30 so starting Monday it will be .. fasted cardio 5:00am - 5:30am then an hour of weights at night 3-4 times a week because my trainer is going on holidays .. I guess I am going to take it easy cos she will not be there telling me to come join in her classes lol..

She knows what they are and let me tell you she is amazing ! 3 weeks into my training routine people are making compliments left right & centre not to mention girls at my gym want her to train them but little do they know I take supplements, I don't eat cakes, I don't drink alcohol & milk n all that crap.. but that's girls for you .. always competing with one another -.-

I have been watching youtube videos and I am going to load them onto my Iphone so I have some sort off idea what to do when I get to the gym any type of upper body exercises you suggest ? it's kind of intimidating being the only girl in the weight section but ohwell.. u got to do what u got to do.

Depends on if you want to keep doing upper body and lower body workouts, or you could do a push and a pull workout, which may work better for you, since you want to focus on your back and shoulders etc

For a full upper body try this:
Lat pull down or assisted pull ups 8-12 reps, make sure your struggling to get 10 (remember the last few reps is what you will get your results from!) PUUuSSSsHHhH!! Do 3 sets + your warm up set
Superset every set with barbell curls for bis!

Rear delt row (cable/machine/smitch machine/DBs/barbell) doesn't matter how you do it. Do 3 sets, really contract your traps when doing this! ( with exercises like pull ups, rows, etc, don't fully extend your arms, it takes the pressure off your back and works your bis, keep a slight bend in them.
superset every set with some shrugs, or reverse grip cable curls (on a straight bar)

For chest
dB press or barbell press (do flat, or incline) same sets and reps, super set with the fly machine SQUEEZE at the top/end of the movement, on the press don't lock out your arms as it takes the pressure off your chest!

for shoulders
DB shoulder press or clean and press or even seated smith machine shoulder press (there are many ways to do an exercise)
Superset with bench dips a proggression for you is to try putting your feet up on another bench and add weight to your lap!

Next you can do some DB side lateral raises and super set it with tricep rope pull downs! If your shoulders are F'd just do the pull downs

This is a pretty full on workout, prepare to huuurt for the next 2 days
This should take roughly 45mins, the more quicker/intense the better!

I will put up a push/pull split for you tonight if no one has done one for you!

[dooie]

Here's an example of a push/pull workout, I've just edited my last post

Day one pull

Lat pull down or assisted pull ups 8-12 reps,
I would even go for 2-3 behind the head and 2-3 infront (go all the way to your upper chest)

Rear delt row (cable/machine/smitch machine/DBs/barbell) doesn't matter how you do it, (I like cable rows).
Then do 2 sets of bent over DB rows

Dead lifts!

And 1-2 exercises for your bis, depending on how you feel! BB curl, reverse grip hammer curl, rope curl etc


Day 2 push day, you can have a rest day inbetween if you like

dB press or barbell press (do flat, or incline)

Flys

DB shoulder press or clean and press or even seated smith machine shoulder press (there are many ways to do an exercise)

DB side lateral raises

Tricep dips
Tricep rope pulldowns

Abs

Hope this gets you started!

Try both workouts and see what you like best depending on your time etc

[Iamdetermined]

Here's an example of a push/pull workout, I've just edited my last post

Day one pull

Lat pull down or assisted pull ups 8-12 reps,
I would even go for 2-3 behind the head and 2-3 infront (go all the way to your upper chest)

Rear delt row (cable/machine/smitch machine/DBs/barbell) doesn't matter how you do it, (I like cable rows).
Then do 2 sets of bent over DB rows

Dead lifts!

And 1-2 exercises for your bis, depending on how you feel! BB curl, reverse grip hammer curl, rope curl etc


Day 2 push day, you can have a rest day inbetween if you like

dB press or barbell press (do flat, or incline)

Flys

DB shoulder press or clean and press or even seated smith machine shoulder press (there are many ways to do an exercise)

DB side lateral raises

Tricep dips
Tricep rope pulldowns

Abs

Hope this gets you started!

Try both workouts and see what you like best depending on your time etc

thanks I will try this out next week

[dooie]

-.- I will post a photo of me wearing nike tnz, a bumbag and dada pants.. then you will tell me I remind u off a leb hey.. judgemental prick :P (jks)

You own a bumbag?!? Haha

[auslifta]

-.- I will post a photo of me wearing nike tnz, a bumbag and dada pants.. then you will tell me I remind u off a leb hey.. judgemental prick :P (jks)

Yeah I like spin cycle, NRG music crankingg owwwwwwwwwwww yeah...Pendulum is great for cardio

Yeah I know, I am all over the place but I work full time 8:30-4:30 so starting Monday it will be .. fasted cardio 5:00am - 5:30am then an hour of weights at night 3-4 times a week because my trainer is going on holidays .. I guess I am going to take it easy cos she will not be there telling me to come join in her classes lol..

She knows what they are and let me tell you she is amazing ! 3 weeks into my training routine people are making compliments left right & centre not to mention girls at my gym want her to train them but little do they know I take supplements, I don't eat cakes, I don't drink alcohol & milk n all that crap.. but that's girls for you .. always competing with one another -.- Good for you, competition push's you even more, your name suits you

I have been watching youtube videos and I am going to load them onto my Iphone so I have some sort off idea what to do when I get to the gym any type of upper body exercises you suggest ? it's kind of intimidating being the only girl in the weight section but ohwell.. u got to do what u got to do.

Check out Dana Linn Bailey, she's in beast mode 24/7, great workouts, check her delt, back and leg workouts.

[Iamdetermined]

Check out Dana Linn Bailey, she's in beast mode 24/7, great workouts, check her delt, back and leg workouts.

she is an animal ! I love her, one day ... I will be more beastly than her lol look out world.