Healthy and Strong

Red Cortina

At the beers on Saturday I promised the other ladies that I would start a log...:D

About me: Female, 31, 62kg, 22% BF (last time I was measured)

Main Goal: 1 unassisted chin up
Other goals: Get stronger overall, not get fat, stay healthy and somewhat fit

Monday 20Sep10
10 x 1min intervals on treadmill @ 14.5kph (probably should up this the next time) followed by about 10mins of steady state cardio

brianthebard

You're a girl? :eek:

G86

brianthebard wrote: »

You're a girl? :eek:

And an uber strong fit one at that!:D

Good to see ya logging miss!

the drifter

Awesome....that is all.

Red Cortina

brianthebard wrote: »

You're a girl? :eek:

Yup!

Red Cortina

G86 wrote: »

And an uber strong fit one at that!:D

Good to see ya logging miss!

Thanks:D

Red Cortina

the drifter wrote: »

Awesome....that is all.

Cheers:D

gymfreak

YAY!!!
Welcome aboard:)

g'em

I told the guys at ECB that I'd be bringing down a new lifter soon - no backing out now!!!

Great to see you logging

Red Cortina

g'em wrote: »

I told the guys at ECB that I'd be bringing down a new lifter soon - no backing out now!!!

Great to see you logging

Nuff said! Will get my a in gear tomorrow and contact them:D

Red Cortina

Tuesday 21 Sep 10
4 Rounds of:
Standing Dbell Push Press 8kg x 10
Alternating Renegrade Row 7kg x 10 each side
Dbell Side bends 12.5kg x 10 each side (last round done w/15kg)
One-Arm Dbell Front Squat 10kg x 10 each side
Dbell Swings 12.5kg x 20 (last round done w/15kg)

Then I did 3 sets of tricep extensions (10kg E-Z bar x 12reps) as per Henners suggestion on Sat night for improving da gunz:D Have to say that the E-Z bar on its own was way light, thank God! Will up it the next time but couldn't have been ar$ed going around TF looking for some 1.25kg plates. Wasn't so long ago that I couldn't do those tricep extensions with even 2kg dumbells:o

Finished up with 6 x 1min intervals on treadmill @ 15kph

itsallaboutheL

i..i....i....i......i don't know what a renegade row is :eek:

Hanley

itsallaboutheL wrote: »

i..i....i....i......i don't know what a renegade row is :eek:

LOL. Newb.

Red Cortina

itsallaboutheL wrote: »

i..i....i....i......i don't know what a renegade row is :eek:

I think that's what they are called, at least that is what the trainer dude that I go to calls them??
Starting position is like a push up except you are holding 2 dumbells. Then you do your rows as normal like???

Hanley

Red Cortina wrote: »

I think that's what they are called, at least that is what the trainer dude that I go to calls them??
Starting position is like a push up except you are holding 2 dumbells. Then you do your rows as normal like???

No, that's what they're referred to as alright!!

Hail 2 Da Chimp

itsallaboutheL wrote: »

i..i....i....i......i don't know what a renegade row is :eek:

We do these a lot - normally do a pushup and row, alternating arms after every push up.

https://www.youtube.com/watch?v=tL4Ygzz20gk

Red Cortina

Thursday 23 Sep 10

Squats 27kg x 20, 27kg x 20, 27kg x 20
Superset w/Leg Extensions 31.6kg x 8, 31.6kg x 8, 31.6kg x 8

1 1/4 Chest Press 7.2kg x 12, 8kg x 12, 8.6kg x 4
Superset w/Chins w/ blue band 8, 8, 6

30deg Incline Dbell Press 8kg x 8, 7.2kg x 12, 7.2kg x 12
Superset w/ Rope Pull to Throat 18.6kg x 15, 18.6kg x 15, 18.6kg x 15

Rounded off with 5 mins of tabata intervals on spin bike and 4 mins of tabata intervals on rower

Squats were done with heels on wooden wedges, knees not locking out
Chins done with bands plus assistance:rolleyes:

Got measured today also and have put on over 1kg and body fat up. No cheat bar(s) of chocolate for me this weekend so:(

gymfreak

Red Cortina wrote: »

Rounded off with 5 mins of tabata intervals on spin bike and 4 mins of tabata intervals on rower

What do ya think of the tabata intervals? Are they really that good for fitness levels? I know it depends on how much ya put in..but is it a case of being absolutely ready for the bed after? Or are ya able to do something else after? I'ver never tried them..and am curious

Red Cortina wrote: »

Got measured today also and have put on over 1kg and body fat up. No cheat bar(s) of chocolate for me this weekend so:(

Do you get measured every week? Don't think i'd like that..

Red Cortina

gymfreak wrote: »

What do ya think of the tabata intervals? Are they really that good for fitness levels? I know it depends on how much ya put in..but is it a case of being absolutely ready for the bed after? Or are ya able to do something else after? I'ver never tried them..and am curious

Ya, defo depends on the effort you put in, to be honest I didn't exactly go all out on them last night. Always do them last thing too so I dunno whether I'd be up for anything after

gymfreak wrote: »

Do you get measured every week? Don't think i'd like that..

Yup, every week get the skinfolds done, you can run but you can't hide!!!!:pac:

Red Cortina

Saturday 25 Sep 10

Squats 27.5kg x 20, 27.5kg x 20, 27.5kg x 20
Superset w/Leg Extensions 25kg x 7, 25kg x 7, 22.5kg x 7

1 1/4 Chest Press 7.5kg x 12, 7.5kg x 12, 7.5kg x 9
Superset w/Chins w/ green band 7, 6, 4

30deg Incline Dbell Press 7kg x 12, 7kg x 12, 7kg x 12
Superset w/ Rope Pull to Throat 17.5kg x 15, 17.5kg x 15, 17.5kg x 15

Was training in TF Sandyford today. Rushed through the session so that I could get into work for 11:45am. Now I'm here the f*ckers aren't ready to start til 12:30pm:(

Red Cortina

Couldn't train yesterday as was dying with a head cold.
Then today I had some sort of muscular pain in my lower back:(
I never usually have anything wrong with me so overall feeling a bit sorry for myself. Anyway I went and trained today...

Tuesday 28 Sep 10

Squats 30kg x 15, 27.5kg x 15, 27.5kg x 15
Superset w/Leg Extensions 31.6kg x 7, 31.6kg x 7, 31.6kg x 6

1 1/4 Chest Press 8kg x 10, 8kg x 10, 8kg x 10
Superset w/Chins w/ green band 8, 6, 6 (plus assistance)

30deg Incline Dbell Press 7.2kg x 10, 7.2kg x 10, 7.2kg x 10
Superset w/ Rope Pull to Throat 18.6kg x 12, 18.6kg x 12, 18.6kg x 12

Finished off with 40secs of spin bike followed by 40secs rest x 5

Then did some stretches for my lower back

Had to drop the weight on the squats cause apparently I wasn't going low enough:eek:
Overall hauled myself around the gym like an aul wan, hopefully tomorrow I'll be better as am heading down to check out East Coast Barbell:)

the drifter

you know there going to heard you onto a platform roar at you and your life will change forever right....

it will be awesome like..

Red Cortina

the drifter wrote: »

you know there going to heard you onto a platform roar at you and your life will change forever right....

it will be awesome like..

Ya reckon? Well you know what I say? Bring It On!!! :D:D:pac::pac:

g'em

Red Cortina wrote: »

Overall hauled myself around the gym like an aul wan, hopefully tomorrow I'll be better as am heading down to check out East Coast Barbell:)

the drifter wrote: »

you know there going to heard you onto a platform roar at you and your life will change forever right....

it will be awesome like..

Awesome isn't even the word for it \o/

Hope I'll see you there Red, I'll be down from about 6.30 onwards

Red Cortina

Didn't realise it would be such a commitment to do this log!!!

Went to check out East Coast Barbell on Wednesday night, really nice vibe there with not an ego in sight. Don't think I've ever been to gym before where that has happened:) I suppose when an Irish champion is training beside you then it is hard to be any other way! (BTW was talking to the lovely g'em while I was there and she was telling me that another fitness beers night out might be on the cards before Christmas so happy days on that front!:D)
Anyway they ran through some pre-hab stuff with me and then some over-head squats, which are super hard. My membership expires in TF on the 14th of Oct so it will be make your mind up time in the next couple of weeks:)

Was supposed to do my second full body workout of the week today as am going to a wedding tomorrow. But on the drive home from work I thought 'Feck that, it will be one of the last sunny days of the year so I'm going for a walk!'. So I did. I'd better go to the gym on Sunday (probably in a very hungover state) instead:(

Otherwise today was a good day overall.:D I have eaten so far:
2 rashers, 2 poached eggs, 1 tomato
1 medium americano from Costa Coffe
Lunch from Avoca which consisted of roast ham, salads, strawberries, blueberries
1 pear after work
And my favourite dinner de jour is being cooked at the mo: 3 lamb chops and sweet potato with butter and cinamon. Nom nom nom nom :pac::pac::pac:

Inspector Coptoor

the next boards beers to be after December 14th.
I cant drink again til then.
Im trying to win a fat loss comp......

Red Cortina

Liam Henners257 wrote: »

the next boards beers to be after December 14th.
I cant drink again til then.
Im trying to win a fat loss comp......

Can't believe we're talking about a night out before Christmas already:eek:
You'll be a busy man going for beers after the 14th!!:pac::pac:

Hanley

Liam Henners257 wrote: »

the next boards beers to be after December 14th.
I cant drink again til then.
Im trying to win a fat loss comp......

Crossfit Total's on 11th December. Just gonna put that out there.

Inspector Coptoor

Hanley wrote: »

Crossfit Total's on 11th December. Just gonna put that out there.

curse you!

i like it though!

Red Cortina

Liam Henners257 wrote: »

curse you!

i like it though!

Me likes too!!

Hanley

Liam Henners257 wrote: »

curse you!

i like it though!

Red Cortina wrote: »

Me likes too!!

I'm good at this.... the last one worked out well

Inspector Coptoor

maybe next time you'll be hardcore enough to last til the 6am bjj rolling session, the manchild beating up the trapman, and the infamous 7 am posedown........

Hanley

Liam Henners257 wrote: »

maybe next time you'll be hardcore enough to last til the 6am bjj rolling session, the manchild beating up the trapman, and the infamous 7 am posedown........

I'm plenty hardcore. It was others dragging me down.

December's pretty sweet tho. Gives me loads of time to dial in my diet.

Red Cortina

5th Oct - Legs
3 rounds of:
Leg Curls (5-7 reps)
SSL Deadlift (10-12 reps)
Leg Curls (AMRAP)
Back Squat (6-8 reps)
Leg Press (10-12 reps)
Back Squat (AMRAP)
Didn't record what weights I used..

7th Oct - Chest & Back plus arms
3 rounds of
Lat Pulldown - assisted negative chin for 1st + 2nd sets, 31.6kg x 6
Prone Lateral Raises - 0.5kg x 12, 0.5kg x 12, 0.5kg x 12
Lat Pulldown (AMRAP) - Chin, chest pull thing, 29.3kg x 1245 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10
60 deg Incline Press - 8kg x 10, 8kg x 10, 8kg x 10
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10

2 rounds of
EZ bar triceps extension - 14kg x 8, 14kg x 8
Bench Press - 15kg x 8, 15kg x 8
EZ bar triceps extension - 12kg x 6, 12kg x 8
EZ bar curls - 12kg x 7, 12kg x 7
Dumbell curls - 5kg, 7, 5kg x 7
EZ bar curls - 12kg x 5, 12kg x 5

9th Oct - Legs
3 rounds of
Leg Curls - 33kg x 7, 40kg x 7, 40kg x 7
SSL Deadlift - 45kg x 12, 45kg x 12, 45kg x 12
Leg Curls (AMRAP) - 33kg x 15, 33kg x 15, 33kg x 15
Back Squat - 35kg x 8, 32.5kg x 8, 30kg x 8
Leg Press - 5kg x 12, 2.5kg x 12, 2.5kg x 12
Back Squat (AMRAP) - 30kg x 8, 30kg x 6, 27.5kg x 6

11th Oct - Chest & Back
3 rounds of
Lat Pulldown - 32kg x 4, 27kg x 6, 27kg x 6
Prone Lateral Raises - 0.5kg x 12, 1.25kg x 12, 1.25kg x 12
Lat Pulldown (AMRAP) - 27kg x 6, 22.5kg x 15, 27kg x 5
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10
60 deg Incline Press - 8kg x 10, 8kg x 8, 8kg x 7
45 deg Fly's Pronated Grip - 3kg x 10, 3kg x 10, 3kg x 10

Plus finished off with 12 rounds of 40secs of 12kg KB swings followed by 40secs rest. (Won't be doing that again for a while, got a nice couple of blisters for my trouble...)

12th Oct - Legs
3 rounds of
Leg Curls - 34kg x 7, 31.6kg x 6, 31.6kg x 5
SSL Deadlift - 45kg x 12, 45kg x 12, 45kg x 12
Leg Curls (AMRAP) - 29.3kg x 6, 27kg x 5, 27kg x 2
Back Squat - 35kg x 8, 30kg x 8, 30kg x 8
Leg Press - 5kg x 12, 5kg x 12, 5kg x 12
Back Squat (AMRAP) - 25kg x 8, 27.5kg x 8, 27.5kg x 8

Finished up with 4 mins of 20secs on, 10 secs rest of skipping w/5kg rope and 4 mins of 20secs on, 10 secs rest on spin bike.

Red Cortina

Time to get this log up and running again as I need to be accountable to something.

Saturday 18Jun11

Warm Up
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Deadlifts
20kg x 8
40kg x 8
50kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Step Ups
BW x 8
BW x 8
BW x 8
BW x 8

Plank
60secs on/60 secs break x 3

Bench Press
20kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

DB Rows
10kg x 8
10kg x 8
10kg x 8
10kg x 8

Side Planks
30secs on RHS/30secs break/30secs LHS/30secs break x 3

Hammer Curls
6kg x 8
6kg x 8
6kg x 8
6kg x 8

Comments: Would like to up the weight for the deadlifts next time as got all reps today and might be better off sticking with 22.5kg on the bench as I struggled to get the last few reps.

banshee_bones

Great to see you logging again, keep up the good work

Red Cortina

Sunday 19Jun11

24kg KB carries and jogs for 10mins

20 x 12kg DH KB swings
5 x Military Press
5 x rows
8 rounds in 15mins

Hands were not in good shape after the carries, plus there wasn't room to do the carries again so instead I did:
10mins on Crosstrainer and worked off 125 calories

20 x 12kg DH KB swings
5 x Military Press
5 x rows
8 rounds in 15mins

Red Cortina

Monday 20Jun11

Box Squats
20kg x 8
30kg x 5
35kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Band Pull Downs
20 x 3

Straight Leg DL
45kg x 8
45kg x 8
45kg x 8

Band Assisted Chin Ups - Neutral Grip w/ Green and Blue Band
5 x 5

DB Floor Press
8kg x 12
8kg x 12
8kg x 12
8kg x 12
8kg x 12

KB Side Bends
14kg x 15
14kg x 15
14kg x 15

Overhead Tricep Extensions
5kg x 100 in 4:43

Comments:
1. I'm not going to squat again until I can get them checked
2. Need to buy another band as the chin ups are too easy with the green and blue band but can't do them with just the green band on its own
3. The 2kgs of fat which I acquired on the cruise are still with me:(
4. There are some amount of dweebs in this world who spend their time doing quarter and half squats, and I've seen a fair few of them today and this weekend at the gym:(

cmyk

Red Cortina wrote: »

1. I'm not going to squat again until I can get them checked

I'll be up there tonight, looked fine last week?

Red Cortina wrote: »

Need to buy another band as the chin ups are too easy with the green and blue band but can't do them with just the green band on its own

New bands in the gym as of last night! Same as in IP.

Red Cortina

cmyk wrote: »

I'll be up there tonight, looked fine last week?

I can't train tonight but thanks for letting me know.
Will catch up with you tomorrow at the KB class if that's alright.

cmyk wrote: »

New bands in the gym as of last night! Same as in IP.

Nice! Felt like a bit of a lame ass using both those bands.

Red Cortina

Wednesday 22Jun11

KB Class

Warm Up

9 rounds in 15 mins with a 12kg KB of
5 x Double Hand Swing
5 x LH Swing
1 x Clean
5 x LH Squat
5 x Double Hand Swing
5 x RH Swing
1 x Clean
5 x RH Squat

Finished up with 6 mins of KB swings with 12kg KB

Felt awful all day and probably shouldn't have trained tonight. But I did and had to leave the class early:(
London tomorrow for the weekend so no gyming til next Tues

Red Cortina

Had a great time in London at the weekend but now it's back to reality...

Tuesday 28Jun11

Warm Up
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Deadlifts
20kg x 8
40kg x 8
50kg x 5
60kg x 5
60kg x 5
60kg x 3 (4th rep at 60kg just was not happening)
57.5kg x 5
57.5kg x 5

Step Ups
BW x 8
BW x 8
2kg x 8
2kg x 8

Plank
60secs on/60 secs break x 3

Bench Press
20kg x 5 (Warm Up)
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5
22.5kg x 5

DB Rows
10kg x 8
10kg x 8
10kg x 8
10kg x 8

Side Planks
30secs on RHS/30secs break/30secs LHS/30secs break x 3

Comments: Deadlifts are getting harder. Next target will be 5 sets of 57.5kg x 5. Didn't bother sticking around to do the hammer curls as I was bloody starving.

gymfreak

What do you plan on doing with the bench the next day?

Also, with the DL, another option would be 60kg x 3 for 5 sets, then the time after 60kg x 4/5...or you could stick with the 57.5kg x 5 x 5

Red Cortina

gymfreak wrote: »

What do you plan on doing with the bench the next day?

Hahahaha!
The first set was a warm up. The other 5 sets were the actual worksets. And yes, I am a weak ass:o Maybe I shoulda stuck around and worked da gunz:pac:

gymfreak wrote: »

Also, with the DL, another option would be 60kg x 3 for 5 sets, then the time after 60kg x 4/5...or you could stick with the 57.5kg x 5 x 5

I thought of doing 60kg x 3 for the last 2 sets but then I remembered Colin saying to me (I think?) that I should make sure that I get all 5 reps in each set. So that's why I took some weight off.

gymfreak

Red Cortina wrote: »

Hahahaha!
The first set was a warm up. The other 5 sets were the actual worksets. And yes, I am a weak ass:o Maybe I shoulda stuck around and worked da gunz:pac:

Okay, but are you going to stay at the same weights next day or up it? I suppose all the volume is probably bestfor you at the moment rather than lowering the reps.

I thought of doing 60kg x 3 for the last 2 sets but then I remembered Colin saying to me (I think?) that I should make sure that I get all 5 reps in each set. So that's why I took some weight off.

if you were going to do 60kg x 3 I'd be saying to do it from the first set. But yeh, maybe sticking with 5's would be good volumewise.

I was absolutely famished as well today..and still am. Eating all around me, but only the good stuff of course:)

Red Cortina

gymfreak wrote: »

Okay, but are you going to stay at the same weights next day or up it? I suppose all the volume is probably bestfor you at the moment rather than lowering the reps.

You have got to remember that I have, in the not so recent past, been pinned by 26 or 27kgs! I'm just not so strong on the bench press.
TBH I was thinking of keeping it at 22.5kg as I don't want to fail any reps and there is no way I'll get 5 x 5 with 25kgs

gymfreak wrote: »

if you were going to do 60kg x 3 I'd be saying to do it from the first set. But yeh, maybe sticking with 5's would be good volumewise.

I was absolutely famished as well today..and still am. Eating all around me, but only the good stuff of course:)

Good stuff!

banshee_bones

Red Cortina wrote: »

You have got to remember that I have, in the not so recent past, been pinned by 26 or 27kgs! I'm just not so strong on the bench press.
TBH I was thinking of keeping it at 22.5kg as I don't want to fail any reps and there is no way I'll get 5 x 5 with 25kgs

You are not alone! I think my bench is around the same, and its not going anywhere because Im not working on it, el heffe said I won't get anything out of it ~shrugs~

but bench is a different animal to everything else, the slightest weight increase (imo) can feel like a ton!

Red Cortina

banshee_bones wrote: »

You are not alone! I think my bench is around the same, and its not going anywhere because Im not working on it, el heffe said I won't get anything out of it ~shrugs~

Glad to hear it!

banshee_bones wrote: »

but bench is a different animal to everything else, the slightest weight increase (imo) can feel like a ton!

Totally agree. But hey, I'm in this for the long term so I don't mind puttering along doing a bit each week to try and get better/stronger:)

banshee_bones

Red Cortina wrote: »

Glad to hear it!

Totally agree. But hey, I'm in this for the long term so I don't mind puttering along doing a bit each week to try and get better/stronger:)

Thats a good minset to have, it's one I aspire to have if I could just settle into a routine! Almost there! Currently trying to work on the food side of things which is the hardest part.

Red Cortina

Wednesday 29 Jun 11 - Kettlebell Class

Warm Up - 2 rounds
Bird Dogs
Hip Aeroplanes
Wall Slides
Wall Squats
Hip Mobility
Thoracic Mobility

KB Swings
12kg x 10
12kg x 10

Main Workset - 3 rounds of
2 x LH Swings
2 x LH High Pulls
2 x LH Snatchs
2 x LH TGUs
2 x RH Swings
2 x RH High Pulls
2 x RH Snatchs
2 x RH TGUs

Followed by more one handed swings, high pulls and snatchs

Finisher
110 x 14kg KB Swings in 4 mins

Comments: Hands are a bit sore after all those swings/high pulls/snatchs

Red Cortina

Thursday 30Jun11

Warm Up
Squats
Scap Push ups
Overs & Unders
3L's
Step Overs
YTW's
Quad walks

Box Squats
20kg x 8
20kg x 8
30kg x 5
35kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Band Pull Downs
20 x 3

Straight Leg DL
45kg x 8
45kg x 8
45kg x 8

Band Assisted Chin Ups - Neutral Grip w/ Grey Band
5 x 5

DB Floor Press
8kg x 12
8kg x 12
10kg x 12
10kg x 12
10kg x 12

KB Side Bends
14kg x 15
14kg x 15
14kg x 15

Overhead Tricep Extensions
5kg x 100

Hamstring stretch to finish

Comments:
1.) Cmyk checked my squats and am doing ok:)
2.) Plan for next session of Box Squats is to go for 3 x 5 @ 40kg and then 2 x 5 @ 42.5kg
3.) New bumper plates in gym are great:)
4.) Plan for next session of chin ups is to do 3 x 5 with the grey band and then try and do the last couple of sets with a green band
5.) Loads of folks from my old gym (not IP) were at bhaf last night so it was like a little reunion. Also meant I was chatting loads. Got to gym at 6pm and left at 8:20pm
6.) Reducing your body fat to 8% makes you look gaunt and old