[gymfreak]

OK, I've been meaning to keep a log for a long time now and just never got started...BUT.....I'm starting a new weights programme far, far, far away from the weights machines I normally use
So here it goes,
Height: 5 foot 4
Weight: 55kg
Female
Age 24

Monday 26th july

Wow. It was fricken warm in the gym today...total dead heat!!

Squats
20kg x 8
25kg x 8
30kg x 5
35kg x 5
40kg x 5
went looking for two 1.25 plates to attempt 42.5kg, wasnt paying attention and ended up putting on two 2.5's instead
45kg x 5 (x 4 sets...yay!!! delighted when I realised)
Last rep each set was HARD

Lunges
10kg 3sets 8

Lying leg curl with stability ball
2sets 20

Push Press
20kg x 10
20kg x 10
20kg x 10
20kg x 8
20kg x 8

Supine row
3 sets of a measley 8 reps [only counting when chest touches bar and unfortunately a measley 8 was it ..this is actually annoying me..it looks so easy]

DB seated powerclean 3kg (tried doing it with the 4kg weights but it just felt 'off' dropped to 3kg, much better)
3kg x 10 (3 sets)


Had planned to do intervals on the x-trainer but it was FAR FAR too hot
so instead did a nice step class in the gym instead just for the fun!

[gymfreak]

Tuesday
I think I was not made for the heat...Monday night/Tues morning felt like a crazy heat wave.

Knee stability work-had quite a few problems with foot, ankle and knee this year, so really need to work on stability of knee and ankle.

knee drops, one leg squats onto a chair, balancing on one foot etc

Intervals on x-trainer
30 sec hard/30 sec easy x 4
one minute easy

Repeated the cycle 4 times= 20mins total

The one minute easy at the end of each cycle is my sanity break, def needed!!
Level 9-although it was HARD and heart is nearly JUMPING out of my chest, think I may be able to up the level next time.

500 workout
50 reps of each
Prisoner squats
sit ups
forward/backward lunge (thought these would be sooo easy, but no...they hurt!!)
pushups (all full, 20,10,10,10)
Reptile
Get Up (only a 2kg weight)
side V Crunch
Close grip pushups (had to do these from my knees)
tuck jumps
reverse plank knee tuck
...and finished!! phew

[gymfreak]

Wednesday 28th July


Deadlift:
40kg x 5
45kg x 5
50kg x 5
Went looking for the 1.25kg plates but there are only 2 in the gym and couldn't find them
50kg x 5 (3 sets)
Afterthought: I should have tried 55kg, was well able for the 50kg and had an instructor check my form...so all seems ok there

DB Bulgarian split squat:
2 sets no weights-still practising
8kg x 8 (2 sets)

DB Romanian DL: 12kg x 12 (2 sets)

Dips:
3 x 12 with legs elevated and 5kg on lap
Really want to progress to doing proper bodyweight ones..so..
did 2 proper dips and then managed 3 quarter ones (x 3)

Pulldown: 3 x 10 think it was 37.5..maybe??

Face Pulls: 3 x 15. think this was 27.5??

5km run : 25.04
All was going well until about 3km in, started getting a twinge on the outside of my knee...continued running just slowed down a bit. Quite sore after.. A LOT of very PAINFUL foam rolling.

Gonna take it easy for a few days and lay off the running for a while

[G86]

You should sooooo up the weight bigtime on that DL, especially when you're squatting 45x5 for 4 sets, I bet you've a bodyweight squat 1rm in ya!

[gymfreak]

Originally Posted by G86

You should sooooo up the weight bigtime on that DL, especially when you're squatting 45x5 for 4 sets, I bet you've a bodyweight squat 1rm in ya!

Ah Thanks!! Will definitely try it next time, sometimes ya just need someone else to say it to ya!!!

Was looking at your log...110kg deadlift..wow that is SOME effort!!

[gymfreak]

Friday 30th July
A lot of foam rolling over the past few days. Knee is feeling a bit better.I know i probably should have stayed away from the weights but I was up in the gym early for my boxercise class, so....

Squats
20kg x 8
25kg x 8
30kg x 8
35kg x 5
40kg x 5
45kg x 5
47.5kgx 5 (didnt think I'd be able to do any more sets at this weight so dropped it back down to finish)
45kg x 5 (3 more sets)


Lunges
12kg 3sets 8

Lying leg curl with stability ball
2sets 20

Push Press
20kg x 12
22.5kg x 10
22.5kg x 9
22.5kg x 9
22.5kg x 8
22.5kg x 8

Supine row-someone was using the smith machine so did a barbell row instead
25kg x 12 (3 sets)

DB seated powerclean
4kg x 10 (3 sets) felt easier with the 4kg this time

Boxercise Class

[gymfreak]

Saturday 31st July

10 one leg pushups
5 dips (2 proper, 3 mini dips best i can do)
x 3

10 one leg pushups
6 assisted pullups (setting 37.5)
x 3

Spin class- I'm a sucker for wasting my time at these classes, hard to resist when your friends are heading in though!
(EDIT: on 2nd thoughts, it wasnt actually a waste of time, just checked my HR monitor Max HR- 186(95%) Av HR-167(85%)

Core Work 50 sec on 10 sec off x 2
plank
bicycle
side v crunch
reptile with pushups
v-sit hold
superman
turkish get up
side bridge

[gymfreak]

Monday 2nd of August
Spin Class- yup I do love my cardio!! Max HR-185 Av HR-168

Decided to give a metcon or two a go today. Have been intrigued by the metcon thread for a while now and I keep seeing them in peoples' logs so decided to give them a go!

I went for Franley and Freddies Revenge

Franley
21-15-9
Airsquats
Burpees
5:32

Quads were burning throughout the airsquats, and I took quite a few breaks aswell..to be honest didn't try as hard as I should have. Was fairly out of breath after though.

Freddie's Revenge
I liked this one!!
5 push press- 20kg
10 Burpees
5 rounds
8:09
I have to admit I did a bit of stalling in this one in the 3rd round, the pushups in the burpees were more like belly flops and I dropped the push press to 17.5kg in that round too.

I did cop on though! went back to the 20kg pushpress for 4th and 5th round and kept good form on the burpees.

Overall: I think I'll try metcons again,...I just had a tendency to slack a bit doing them, maybe I'll get a bit more competitive as time goes on..

Finished up with some core work and treated myself to the hydro pool after

[gymfreak]

Tuesday 3rd August
Step class-just a novelty, come September I'll be back to work and won't have time for messing about.. but for now I've all the time in the world

Deadlift:
40kg x 5
45kg x 5
50kg x 5
55kg x 5 (my first bodyweight deadlift:Dahhhh..)
Of course I had to up it straight away and see could i lift that too
57.5kg x 5 (3 sets) WAHOO!! I did it!

DB Bulgarian split squat:
2 sets no weights-getting my balance
10kg x 8 (2 sets)
I have to say I do love these-loving the stretch my hip flexors get doing them.

DB Romanian DL: 12kg x 12 (2 sets)

Dips:
3 x 12 with legs elevated and 5kg on lap
Really want to progress to doing proper bodyweight ones..so..
did 3 proper dips on parallel bars and then managed 2 quarter ones (x 3)

Pulldown: 37.5 3 x 10
harder then I remember

Face Pulls:30kg 3 x 15.


And then finished it off with a few assisted pullups! Am so determined to be able to do a proper one....some day

6 asstd pullups setting 37.5kg
10 one leg pushups
x3

[gymfreak]

Wednesday 4th August

Today was a SHAMBLE!! Spent the day eating loads and loads of junk, which worked out **** cos when I went to the gym I had ABSOLUTELY no energy at all and was completely unmotivated.....lesson learnt, till next time.

I had a few things that wanted to practise before I started my session. This did not work out at all, all the equipment that I wanted to use was busy and I just wasnt bothered waiting.

Headed into the 'Ladies Gym' to do a metcon instead (I might just be converted) was going to do

"Jackie"
1000m row
50 thrusters
30 inverted rows

but...
Rower-wasnt working properly wouldnt display metres, did 6mins instead
Thrusters 17.5kg-hard but I like these
Inverted rows-couldn't do these,place too busy so didnt burpees instead-no bellyflops today.

Lots of knee work
(TKE, knee drops, one legged squats, adductor and abductor strengthening stuff and glute bridges)

Boxercise
Regular instructor is away, and let's just say the instructor we had was doing 1/4 pushups, chest was nowhere near the floor!!! Was a tad bit of a waste aswell.
I'll try get some padwork done tommorrow or Friday instead

[Magic Eight Ball]

Nice work on the deadlift and dips.
Don't worry bout eating the junk, ate a 800g duty free tub of celebrations to myself in one sitting over the weekend! Had to be done!!

[gymfreak]

Originally Posted by Magic Eight Ball

Nice work on the deadlift and dips.
Don't worry bout eating the junk, ate a 800g duty free tub of celebrations to myself in one sitting over the weekend! Had to be done!!

yep dat about equals the sugar load of yesterday!! I think it just has to be done some days Sure, I was even eating a mars bar updating my log yesterday...shhh!

[gymfreak]

Thursday 5th August

Did a bit of work on nailing form in a few things this morning.

Deadlift- concentrating on pushing through the legs.
40kg x 5 (5sets)
45kg x 5 (5sets)

Thrusters 20kg x 10
Supine row x 10 chest to bar, had to break these up 6 + 4
x 3

Spin Class
Max HR 185 (94%)
Av HR 166 (85%)

Doing a bit of light running this evening with friends testing out the knee so thought it best to leave it at that

[gymfreak]

First off I'll start by saying in my quest to get a pullup I've started messing about a lot trying to figure it out. I figured out on Wednesday that if I stand beside by bedroom door I can just barely reach the top of the door. so I was using this to attempt negative pullups, jumping up then pulling my self up until my chin above door and lowering slowly..tried it a good few times, seems to be working ok. SEVERE DOMS set in on Thursday night from this..so it must be helping somehow!

Friday 6th August
After watching Will Heffernan's video on knee prehab I had emailed him a few questions. He very kindly said that he'd have a look at my wonky knees if he could make a video about prehab/rehabby stuff. So I headed down to IP, and there was good and bad news for all.

The good news was for me- I am not royally screwed up or a 'car wreck' as Will would so kindly put it. Just a few hip mobility issues that are causing the knee pain. Will went through lots of mobility stuff to work on as well as some stretches.

Bad news for Will because my lack of 'car-wreck' issues meant I was useless.

Am absolutely delighted that there's nothing majorly wrong with me, gonna really work hard at the mobility and stretching stuff. I think it was this mind ease that helped me get 50kg x 5 (x4) for my squats. So, thanks Will! Very sound guy.


Squats
20kg x 8
25kg x 8
30kg x 8
35kg x 5
40kg x 5
45kg x 5
50kg x 5 (4sets)
I actually thought I had done 47.5kg for 4sets last time, couldnt find those plates today so the choice was 45kg or 50kg went for the 50kg, got them nice and deep. Struggled on the last 2reps of last set though. Just shows I was being a wuss last time


DB Lunges
12kg 3sets 8
Might have to change to using a barbell next time. Have been doing these with the 12kg DBs fine but the 14kg DB's are just too heavy for my little arms..will try BB lunges next time.

Lying leg curl with stability ball
Forgot to do this

Push Press
20kg x 12
Once again couldn't find the 1.25 plates so had to go up to 25kg instead of 22.5kg.
25kg x 11
25kg x 10
25kg x 7
25kg x 8
25kg x 8
These hurt!

Supine row
Didn't count reps on this. Was trying different foot postitions. Have decided i really need to work on volume here so gonna try them flat footed with knees bent for a while and just go for 3 x max

DB seated powerclean
3kg x 12 (3 sets) There was no 4kg DB there today and I wasn't assed going over to the 'Ladies Gym'.

Intervals X-Trainer
The plan was 30sec hard/30sec easy x 4
1 min easy
repeat the cycle 4 times=20mins
BUT 10mins into it one of the instructors came over and started talking, obviously intervals went out the window then. Worst thing is i had taken out my earphones cause I couldn't concentrate listening to music..maybe I'll just keep the earphones in next time with no music playing and I wont get interrupted

Boxing instructor was away so I did a Spin Class instead.
Excellent instructor, a lot of standing sprints and climbs. Could barely hold myself up on the bike after the push press from earlier.
Absolutely shattered in a great way!

[G86]

Nice one on the squats!