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From cardio to weights....a journey.
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08-07-2014 12:20pm#140 year old female, mam of 4. Doing cardio based classes for a couple of years but just needed a change. Started general pump n tone classes and realised I like lifting/pushing stuff. So started with a pt in our gym to learn how to lift properly. This guy competes in powerlifting comps so I zoned in on him rather than the others. Goal is just to get leaner and stronger. Not afraid of hardwork but diet (or rather chocolate addiction, could easily eat 10 bars of Cadburys in a given day) will always be my struggling point. Am 10 weeks working with pt, with a 2 week holiday in between. We tested my 1 rep max after 6 weeks and they were:
Deadlift 105kg
Squat 65kg
Bench 37.5kg
Going to test again 1st week Sep and hopefully see some improvements.
My head loves the Deadlift, tolerates the Squat and detests the Bench
Going to use this to log my workouts and nutrition. And have really enjoyed and learned from other peoples logs. Am currently at 67.5kg, have dropped 2kgs since started lifting.14
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Thanks gymfreak. Read your LONG thread from start to finish a couple weeks ago. It was like a suspense novel, wondering where you were going to settle Have to say you took some amount of criticism (mostly constructive) really well. Had thought you might move to Crossfit myself. My brother and sis-in-law are huge into it. Looks like you made the right move with your weightlifting and I wish you all the best.Nice to have more ladies logging! I look forward to seeing your progress0
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Thanks gymfreak. Read your LONG thread from start to finish a couple weeks ago. It was like a suspense novel, wondering where you were going to settle Have to say you took some amount of criticism (mostly constructive) really well. Had thought you might move to Crossfit myself. My brother and sis-in-law are huge into it. Looks like you made the right move with your weightlifting and I wish you all the best.
LOL.. I haven't read back on my log yet but I imagine when I do I'll get a good chuckle at all my random training adventures!!
Don't worry I'm pretty sure I aint settled yet, I'm still exploring and experimenting so I may end up in Crossfit yet:p:p
And ya, people are always going to judge and criticize and most of the time are correct or trying to be helpful, they still do it on my log and privately buuuut I've only just realised lately that I don't train to compete, to be fit or to be the best that I can be...I actually train cos I enjoy it! And if that means that some of the training stuff that I do isn't conducive to Weightlifting goals so be it! Once I enjoy what I'm doing and am happy why worry about the details that aren't all that important to me
Best of luck with your training, I'll definitely be following this log 0 -
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Thursday 10th July
No camogie training so just went the gym for an hour. Arms and chest still tight from Wednesdays workout.
Prowler
90kg x 2
120kg x 2
150kg x 4
220kg x 4 high bars only (goal for Sep to do 250 on the high bars and 180 on the low bars)
6 sets of the following:
Farmers walk 2 x 15kg bags 15m
Sprint 30m
Farmers walk 2 x 15kg bags 15m
Renegade Rows 6+6 10kg
Friday 11th July
Box Squat w/pause
Empty bar x 10
5 x 30kg
8 sets of 3 x 40kg these were to work on speed and breathing. Right knee still likes to turn inwards a bit.
Stiff Leg Deadlifts
Empty bar x 10
10 x 30kg
3 sets of 8 x 40kg
Hamstring Curls 10kg x 3 sets of 10
Superset with plank getups 10 each arm
Downstairs for some prowler/sprint work.
Heading away for the weekend with no kids and have every intention of eating and drinking whatever and whenever I want Will get back on track on Tuesday. 0 -
Up in Donegal for the weekend. Husband was in a fishing comp. Weather was atrocious so found myself in hotel gym on Saturday.
Sat 12th July
Bike warm up 10 mins
Dumbbell Floor Shoulder Press 10kg
Lat Pull Down 35kg
Super sets * 5 rounds
Stiff leg deadlift
30kg * 10
40kg 5 sets of 8
Did some core work, and managed a 3 min plank. That's more a mind over body kind of thing though.
Tuesday 15th July (with trainer)
Warm up inc face pulls, scap squeeze, wall squats etc.
Squats
10 x Barbell
10 x 30kg
7 x 40kg
5 x 50kg
3 x 57.5kg x 4 sets (working set.)
Deadlift off the blocks (or reebok steps
40kg x 8
60kg x 5
70kg x 5
80kg 3 sets of 5 working set
Walking lunges
15kg DB 6+6 x 3 sets
Weighted plank 35kg x 30secs x 2
Feel great after that session.
Have a camogie match this evening, so going to try keep myself hydrated and eat properly. Off the chocolate today, let's see where that takes me.0 -
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Tuesday 22nd July
No camogie matches til Championship starts mid August so not going camogie training for a couple weeks...
Ah yeah, then stroll back in the Thursday before Championship like ye own the place... some poor sod after been breaking their back training all week while you're living it up in the cocktail lounge of Lillies... straight back into the Starting 15 as well... I've met your type, Nina... oh, I've met your type!
:pac: :pac: :pac: 0 -
I'd like to say that's how it is, especially the cocktail lounge in Lillies. Unfortunately not, I'm one of the stupid/stalwart seven that even train on the Thursday while the young wans think they don't need itAh yeah, then stroll back in the Thursday before Championship like ye own the place... some poor sod after been breaking their back training all week while you're living it up in the cocktail lounge of Lillies... straight back into the Starting 15 as well... I've met your type, Nina... oh, I've met your type! :pac: :pac: :pac:0
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Knee gone from bad to worse. Was being pretty careful til I had to sprint after the youngest when he tried to pull a fast one onto the road. Physio on hols, should get an app for next week.
Going to set me back on my 3 lifts testing 1st week of September but sure what can you do.
Thursday p.m 24th July
Just went over for an unplanned session to stop myself from eating all around me
3 sets of
500 metre row
Pull-up machine x 12
Last 500 metre row was an embarrassing 2.28, the first was 1.59 and the middle was 2.05. If doing this set again would like to get them all under 2 mins. Would like to blame the heat but I'd be lying.
Stiff Leg Deadlifts
3 sets of 8 @ 50kg
Skull Crushers 3 sets of 10
Downstairs for some prowler work
90kg, 120, 150, 150, 150.
Friday a.m
Band pull-ups 9, 6, 6
Floor Press with barbell
Bar x 10
25kg x 8
30kg x 4 sets of 8
Lat pull down (biceps)
3 sets of 8 @ 40kg
Superset 3 rounds of 8
Pulley Row (he had a bar through the handles so it was a very wide grip) 25kg
Incline Bench w/ 10kg DB's (delighted I managed these as my left arm keeps failing me on EVERYTHING, feel like Nemo with his dodgy fin)
Downstairs for
Superset (3 rounds)
Renegade Row 14kg DB's 5 each side
Farmers walk 30 metres with 2 x 30kg bags.
That concludes today's essay.0 -
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Wednesday a.m Knee still niggling, one day feels grand next day hurts to walk. Waiting on physio to get back to me with appt.
Floor Press
Barbell x 8
25kg x 5
30kg x 4 sets of 3
Went up to 35kg and couldn't get the 3rd rep on the first set, but on the 30kg I felt like I could go for ever. Strange what damage 5kg can do.
Wide Grip Pulley Row (with bar through handles)
25kg x 3 sets of 8
Superset x 3 rounds
Military Press 20kg bar x 8
Wide Grip Lat Pulldown 30kg x 12
First time doing the military press thing, quite liked it.
Single Arm Row x 2 sets
15kg x 20 each arm
Modified Press Ups to fail
Arms were like jelly after the single arm rows. So an embarrassingly shocking
25, 9 and 8. Then I fell in a sweaty heap onto the floor.
3rd day with no chocolate. An achievement in itself 0 -
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Thanks for reply. Think you might be right. I dropped the weight the other night, the max I pushed was 110 plates & 40 prowler weight. But even though it never hurts when I'm pushing it, reckon it's definitely not helping to heal. You're probably right bout the cardio thing, never feel like I've completed a session without pushing the heart rate through the roof. Like eating 3 fingers of a kit-katMay want to lay off the prowler with a dodgy knee? I know it's hard, u prob still have that cardio bunny mentality in there somewhere but you could be just pushing things back even more
fair play with the rest though 0 -
Thanks for reply. Think you might be right. I dropped the weight the other night, the max I pushed was 110 plates & 40 prowler weight. But even though it never hurts when I'm pushing it, reckon it's definitely not helping to heal. You're probably right bout the cardio thing, never feel like I've completed a session without pushing the heart rate through the roof. Like eating 3 fingers of a kit-kat
Iv been there, started weights in Feb after yrs of running and loving the change now bt took a good 2months to relax about it though. Also r.e. The knee, I woulda been the same and kept going regardless but did a course recently that showd me how you think it could be ur knee but it could be something completely different referring on. I'm sure ur physio will recommend the best thing but rest and ice are the number 1 and 2 things they'll prob suggest0 -
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Monday 4th August
Deadlift Session with trainer
Deadlift
40kg x 10
60kg x 6
80kg x 2+1 was meant to be 3 together but had to get chalk
90kg x 2+1 was meant to be 3 but hysterical laughing took over midway as every single one of them went lopsided. Haven't a clue what was going on in my head.
90kg x 3 smashed good form if I may say so myself.
Deficit Deadlift
60kg x 6
60kg x 6
65kg x 6
65kg x 6
Stiff Leg Deadlift
40kg x 10
45kg x 10
45kg x 10
Trying to concentrate on not shrugging my shoulders at the top.
Snatch Grip Deadlift
40kg x 30secs
50kg x 30secs
55kg x 30secs
55kg x 30secs
Love, love, love deadlift Mondays. Puts me on a high for the day. Testing for the second time in 4 weeks, hope to go from 105 to 112.5 or even 115. No idea if I'm being too optimistic but it's nice to have something to aim for.0 -
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Sat. 9th Aug.
After my upper body session on Wednesday where I felt physically and mentally great.....things took a turn for the worse. Went back Camogie training on Thursday, lots and lots of sprints. Felt grand at the time. Woke in the middle of the night with a searing pain just to the left of my right kneecap. Hurts to raise the leg, and taking the stairs up or down is a nightmare. Got in touch with physio, he said it was more than likely down to the sprints. So under orders to rest, elevate and ice over the weekend. (Hard with 4 kids) And to add insult to injury, my lower back has decided to get in on the pain action. So feeling quite stressed, cranky and old. And of course eating crap to satisfy the emotional void of not training, ...hopefully the most negative post I will throw up here. I'd pull my kids up on such self-indulgent nonsense but this is my log 0 -
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