Accountability, wha'?

Gym reopened!

Real bike: 17.5k 48 minutes (brr cold :eek:)

Gym:

Squat:
40 x 8
45 x 8
50 x 8
50 x 8
50 x AMRAP - managed 14 which surprised me but I stopped for a breath (about 2 seconds) between each rep from 7 upwards, so kinda cheated on this one :pac:

Alternated with tricep extensions between each set
5kg x 12 x 3
6kg x 6 x 2

Bench
Bar x 8
40 x 3
45 x 5
45 x 5
45 x 5
45 x 5
45 x AMRAP - managed 8 - surprised me also as the 5 felt very heavy, but I was making extra sure it touched my chest each time

Alternated with 3 sets of glute bridges off the bench between each set (single leg x 6 each side; both legs x 20)
1 set of 8 bodyweight Bulgarian Split Squats to finish

Leg extension machine
68kg x 7 x 3
(is this even worth doing?? It is one of only two machines I use along with the leg curl - could probably do sth better?)

Alternated with tricep dips off a bench (or more accurately concept 2 rower )
3 sets with feet on the ground: 12, 10, 8

Foam rolling etc.

Spin bike: 14k of intervals in 34 minutes

At least I managed one entry!

Conditioning type stuff today: 29/12
Superset 1
NG Push ups: 13, 10, 9
Walking lunges 15kg plate: 12, 11, 10 (each leg)
45 secs rest between sets

Superset 2
WG push ups: 10, 9, 8
Bulg Split Squats 2.5kg DBs: 3 x 8
45 secs rest between sets

Superset 3
Kettlebell swings 16kg: 3 x 15
Push ups from knees: 3 x 20 (needed to stop for a 10 sec break after 15 on 2nd set and 12 on 3rd set )
45 secs rest between sets

Plank: 3 x 30 secs (30 secs rest)

Spin bike: 12k intervals in 30 mins followed by a few kms cooldown

ninamc wrote: »

Love to see other women posting 5 x 5 deadlift at 80kg...the last couple reps on the last couple sets are going to feel heavy regardless. 80kg is not a light weight!

Thanks Nina - I find reading logs like yours and others a great way to get ideas and inspiration, and it sometimes gives me an extra push when I feel liek slacking off and see how hard others are training!

31/12 - Last workout of 2014

Deadlifts
60kg x 5
80kg 5 x 5

Alternated with assisted pull-ups (cw = 19)
7 x 4 sets

Deficit deadlifts (got this idea from bluewolf's log - thanks )
60kg 9 x 4 sets
Tried to do these with an overhand grip to work on grip but halfway through 3rd set and all of the 4th set had to switch to mixed grip

Alternated with barbell rows
35kg 7 x 3 sets
Really tried to keep my back as parallel to the floor as possible for these instead of a more upright angle

Leg curl machine
44kg 8 x 3 sets
Alternated with DB overhead press 12.5kg 5 x 3 sets (again, there are not enough 11kg DBs in the world )

RDLs
45kg 8 x 3

Spin bike: 10k just to keep moving as I was feeling pretty tired

Foam rolling etc

2/1/2015

HB Squat
40 x 8
52.8 x 8 (4 sets)

Tricep extensions 6kg (7 x 3) between sets

Bench
40 x 3
47.5 x 4 (4 sets)
47.5 AMRAP - 8
47.5 felt super light for some reason today... I actually had to check twice I hadn't miscalculated and only put 42.5 on , and then I started thinking maybe it was a 15kg oly bar, though surely I would have noticed? It seemed the same as the other bars anyway!

3 sets of 20 glute bridges off the bench in between sets

CG BP: 40 x 8 (3 sets)
3 sets of 10 Bulgarian split squats (just bodyweight) in between

Leg extensions machine: 68kg x 8 (3 sets)

Tricep dips off a bench: 12, 10, 10

Then did 1k on the rower just because. 4 mins 50 seconds but I felt I could go better. I think I have just created snail rowing Might try doing the rower once a week just to see what happens my time...

Spin bike: Climbing 14k in 39:30 (30 seconds faster than my last time - still slow but....)

Foam rolling etc.

Grrr no racks free so a bit of deviation from plan but probably no harm... will probably be a common trend this month

DB Bench
20kg: 10, 9, 9

20 air squats in between each set (3 sets)

Skullcrusher
20kg bar x 6 (3 sets) - got this idea from Alf's log - thanks!

20 Glute bridges off a bench in between each set (3 sets)

Lying tricep extension 6kg DB: 10, 9 , 9 (really worked on keeping the elbows in for this)

Bulgarian split squats substituted instead of back squats
5kg DBs x 8 (3 sets)
6kg DBs x 8 (3 sets) - ground out the last one or two here but got there

Leg extension machine 68 x 8 (2 sets)

Tricep dips off a bench x 10 (3 sets) Really working on lowering down slowly on these

So yeah, kinda a triceps day lol

Spin bike: endurance / climb 17k

Foam rolling etc.

Ugh, today was a real reminder of how much weaker and more tired I am after a day in work when I hit the gym. Not sure why as I slept well last night. Compared to the same session a few days ago during the holidays I could barely lift anything

HB Squats
40kg x 8
52.5kg x 8, x 8 , x 8 , x 7 (so much for AMRAP )

Tricep extensions 5kg x 9 (3 sets)

Bench
Bar x 8
40 x 5
47.5kg x 4 (5 sets - had to seriously grind some of these out)

CG Bench
40kg x 6 (almost dropped it on myself, so lowered it a bit for next 2 sets - could do 8-10 reps no bother on Friday wtf )
37.5 x 6 (2 sets)

Supersetted with hip thrusts (not glute bridges off a bench LOL)
single leg x 8 followed by both legs on ground x 20 (3 sets)

Bulgarian Split Squats 5kg DBs x 7 (3 sets)

Spin bike: 30 minutes - mainly climbs

Foam rolling etc.

Also gonna do some foam rolling tonight at home (looks across at three foam rollers in corner of the living room) as my glutes and quads were feeling the DOMS today for some reason :eek:

Short one today #tired Rest day tomorrow \o/

Quick circuit/supersets

Full press ups AMRAP: 12, 10, 10
Walking lunges 16kg KB 10 steps each leg x 3
16kg KB swings x 20 x 3
Press ups from the knees x 20 x 3
Overhead press 10kg DB AMRAP: 8, 6, 6
Goblet squat 10kg x 10 x 3

25 mins low intensity on the bike

Foam rolling etc.

11/1

Deadlifts
60 x 3
80 x 3
90 x 3 (10 sets :pac: was only meant to do 6 sets but needed some cheering up and DLs are my fave so kept going - maybe will feel like a stupid idea tomorrow )

Really want to pull 100 by March if I can

Grip work holding 60kg bar for 15-30 seconds (5 sets)

One arm KB rows 16kg x 8 each arm (7 sets) - was meant to only do 4 sets and then 3 sets of inverted rows but there wasn't anywhere free to do inverted rows from

Assisted pull ups: cw = 17:
7, 6, 6, 5

Lying leg curl 46kg x 7 (3 sets(

Back extensions 15kg plate x 10 (3 sets)

Spin bike: 45 mins mix of climbs and speed work

Foam rolling etc.

13/1

HB Back Squats (Paused 3 seconds)
Bar x 8
40 x 8 (4 sets)

Tricep extensions
6kg x 6 (3 sets)

Hip thrusts
single leg x 8 (3 sets)

Bench
45kg x 6 (5 sets)

CG Bench
35kg x 9 (3 sets)

Bulg split squats
5kg DBs x 8 (3 sets)

Tricep dips off bench (1 leg raised)
10 x 3

Leg extension 68kg x 8 (2 sets)

Step machine: 225 floors moderate intensity

Foam rolling etc

Snow \o/

15/1

Deadlifts
60 x 5
80 x 3
85 x 3
90 x 3 (5 sets)

One arm KB row (16kg) x 10 (6 sets)

Assisted pull up cw = 14.5: 6, 6, 5

Leg curl machine: 46kg x 8 (3 sets)

Foam rolling etc.

Step machine: 275 floors (moderate)

Thansk ninamc - hopefully though the 90s were very tough yesterday. I'm also trying to lose weight at the moment which isn't helping so if it takes a bit longer but I lose some body fat as well, I'll be ok with that!

16/1

Quick one this evening as it was "rest" day
Spin bike - 30 mins moderate

Circuit: 1 min rest between each round. 4 rounds completed
1 min KB swings (12kg)
1 min press ups from the knees
1 min air squats

Tricep dips off a bench: 15, 12, 12

Foam rolling etc.

18/1

Spin class 1 hour (had to do weights after spinning today rather than the other way round , which wasn't ideal)

Deadlifts
70 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 2 (grr failed last rep)
90 x 3
90 x 3
90 x 3 (added in a 7th set as I missed a rep on the 4th set)

One arm KB row (16kg)
10 x 3 sets

Assisted pull-up cw = 14.5
6, 6, 5, 6

Leg curl machine 46kg
8 x 3 sets

Foam rolling etc

20/1

HB Back squat (Paused 3 seconds)
Bar x 8
42.5kg x 8 (3 sets)

Tricep extensions (standing) 5kg x 12, 11, 11

Bench
Bar x 8
40 x 5
47.5 x 4 (2 sets)
45 x 6 (3 sets) Dropped back down from 47.5 as it was too tough and nearly dropped it on myself!

Single leg hip thrust x 10 (3 sets)


CG Bench
35kg x 10 (3 sets)

Bulgarian split squats
5kg DBs x 8 (3 sets)

Leg extension machine 70.5 x 8 (3 sets)

Tricep dips off a bench: 17, 14, 12

Step machine 25 mins moderate intervals

50 burpees (in several, several sets!) to finish

foam rolling etc.

22/1

Deadlifts
70 x 3
80 x 3
90 x 5 finally for the first time doing 90 x 3 for weeks it felt 'easy' enough so...
92.5 x 3 (5 sets)
I could feel my back rounding a little on the 3rd rep of one or two of the sets so I need to dial that back but it's improvement especially as I feel I have lost a couple of kilos over the past month!

One arm KB rows
16kg x 10 (3 sets)

Assisted pull-up cw = 12 - gonna move on to negatives soon I think!
6 x 3 sets

Leg curl machine 46
8 x 3 sets

Step machine 225 floors (moderate)

Foam rolling etc

24/1

Woke up with my right shoulder/top of my arm (deltoid?) in bits (maybe it was the rows yday??) so plan for today when out the window. Can raise it to just below shoulder level but any higher and it's agony. So just did squats today and cardio Went a bit higher on the volume to make me feel like I was doing something >:(

HB Back squats
Same weight as last Sat for the 5x5 but really worked on dialling in the depth. Felt tough but solid. Will try and add 2.5kg next sat if the week goes ok.

Bar x 8
40 x 5
45 x 5
50 x 5
55 x 5 (5 sets)
50 x 5
45 x 5
40 x 8

Bulgarian split squats off a concept 2 rower - rower was kinda hurting my foot which didn't help
5kg DBs x 8 (3 sets)

Spin bike speed and climb work 45 mins

Foam rolling etc.

Fingers crossed the shoulder is better in a few days! Gonna try foam rolling it a bit tonight and see if it helps.

Thanks a mill Nina, gonna pop into the sports shop today to see if they have one! Should have got one before now really given my love of foam rolling

Good news is that shoulder is feeling much, much better - still not 100% but it's obviously something very minor which is \o/.

25/1

DLs
Bar x 8
70 x 5
80 x 3
90 x 3
92.5 x 3 (6 sets) Again, when it comes to the third rep I still need to watch my back rounding at times. Gotta work on this.

One arm KB rows (went a bit lower with the weight as I didn't want to risk it with the shoulder and also someone was hiding the 16kg KB :mad:)
12kg x 20 each arm (5 sets)

Leg curl machine
39kg x 12 (3 sets)

Assisted pull ups
Tried one set of 5 at cw = 12 and the shoulder didn't feel great so went with
cw = 19: 11, 10, 9

Back extension 10kg plate
15 x 3 sets


Spin bike 45 mins

Foam rolling etc.

27/1

HB Back Squats - Paused 3 seconds
Bar x 8
42.5kg x 8 (3 sets) Really got great depth on these - think trying the paused squats is helping with this

Bench
45kg x 5 (4 sets)
45kg AMRAP (7 reps)

Split Squats 5kg DBs
9 x 3 sets

Skullcrushers
15kg x 12 (3 sets)

Standing tri ext 5kg x 11 (3 sets)

Single leg hip thrusts x 10 (3 sets each leg)

Leg ext machine 70.5kg x 8 (3 sets)

Step machine 235 floors (moderate)

Foam rolling etc.

Looking at maybe doing a new program - I like what I do at the moment based on 6 days per week: 2 push, 2 pull, 2 conditioning/circuits but maybe change is good??

Was looking at Nia Shanks' Train to be Awesome - looks interesting or maybe just doing some of Jen Sinkler's Lift Weights Faster stuff (I just bought it yesterday so haven't had a chance to look at it yet really)

Or I am enjoying what I am doing at the moment so is there any need to change things for the sake of it?

01/2

DLs
Bar x 8
70 x 5
80 x 3
90 x 3
95 x 3 (6 sets)
First set felt easy, second set touch, rest of the sets very tough - wonder if I am resting enough between sets??

One arm DB rows 17.5kg (no 20kg KB so switching to DBs now)
8 x 4 sets

Inverted rows (bar at no 9 height in rack)
15, 11, 10

Back extension 10kg plate
15 x 3 sets

Assisted pull-ups - could barely manage these after the rows earlier so
cw=2 x 2, cw=14.5 x 2, 5, cw=17 x 5

One of the leg curl machines is broken, so the second one is in high demand - had to give them a miss today!

Spin bike 40 mins interval & climbs

Foam rolling etc.

2/2 aka "all the tris"

HB Back Squats paused 3 seconds
40 x 5
45 x 8 (3 sets)

10 x 3 sets of press-ups in between

Bench
Bar x 8
40 x 5
45 x 6 (4 sets)
45 x AMRAP - 10! Bar to the chest every time \o/

Bulg Split Squats 5kg DBs
8 x 3 sets

CG Bench
35 x 8, 10, 10

Skullcrushers
15kg x 10 (3 sets)

Single leg hip thrusts x 10 (3 sets)

Leg extension machine
70kg x 8 (3 sets)

Dips
3 x 4 sets (3rd rep was seriously ground out but a 50% increase from my 2 reps on Saturday LOL And I had given the tris a hammering already by this stage)

Spin bike 45 mins intervals

Foam Rolling etc.

Warning: gym rant below!
When I arrived today I asked a guy using one of the two racks if he had many more sets and he said just two, so I waited round and did a few stretches, then the guy told me he was done. Result! Had just finished my warm-up set when 2 guys who had been standing beside the rack chatting for ages (and seen I had just started) asked me had I many more sets :rolleyes: I said "3 or 4 but you can work in if you want". One of the guys said, "oh I'll be using *a lot* heavier weights so it's ok". I replied that we can de-rack and re-rack them sure, and he looked at his mate as if he had never heard such an idea in his life. Asked me again, will I be long and I said "about 10 minutes" (didn't think that was excessive tbh??) and he winked at me and goes "forget about it, love". They then walk back down to the changing rooms - never even asked the guy using the second rack :mad: WTF.