My training log!

Beffy

I had a personal trainer for 3 months. I had to give him up as I can't really afford him. During the 3 months what I got from him mostly was the know how. I get intimidated in gyms very easily so the last three months helped me a lot. I'm going out on my own now, i'll see him once a month for measurements/weigh in and for a session. Next meeting with him is October 10th. My stats are as follows..

Age - 31
Weight - 70kg
Height - 5ft 10.5
BF - 28.3%

I'm just back from the gym, forgive me as I don't know what all the exercises are called. If you are able to advise me i'd appreciate it!

I do things in mini circuits with a lil rest when i'm done with a particular circuit.

Wednesday 21st September

3 sets of each
DB Chest press, 16kg x 12
Step ups x15 each leg

3 sets of each
Arm row, 10kg x 12 on each arm
30 box jumps

3 sets of each
Front squat with 14kg bar then shoulder pressing the bar? x12
Using stability ball lying down, legs up on ball, feet dug into ball, lifting torso/butt, curling ball in and out, keeping torso/butt up? Kills my hamstrings. x15

3 sets of each
KB - 16kg x 20
Lat raises - 1.5kg x 15
The stability ball exercise I described above x15.

3 sets of each
Lat pulldown - 50lbs x 12
Machine chest press - 20lbs x 12

3 sets of each
Seated row - 30lbs x 12
Machine shoulder press - 20lbs x 12

15 minutes on the bike, I was tired. Hurt my toe on the treadmill a few days ago and its still bothering me so no treadmill today.

Fin

I realise I may be duplicating a lot of work. Any feedback or advice appreciated. I've come to realise that saddlebags are my problem so any ideas for exercises to get rid of those would be cool. I'm going to try focus on cardio tomorrow....

Beffy

Scrapped the cardio plan. Always wanted to get going on deadlifts and reading some of the threads I said i'd give it a whirl. I've done them once before with my trainer so I was happy enough with my technique. My trainer happened to be in the same studio I was in while I was doing them. He said i'd perfect technique so happy with that. Must get myself some gloves though, haven't had callouses on my hands since my rowing days.

Thursday 22nd September

Warm up - 4 mins on x trainer = 50 cals

DL
20kg x 12 - 1 set
30kg x 8 - 4 sets
35kg x 5 - 4 sets
40kg x 3 - 4 sets
45kg x 3 - 4 sets

Circuit of the following - 4 sets -
Goblet Squats 10kg x 12 (1st time doing these, they killed my knees)
DB Shoulder press 10kg x 15 (the 6kgs were being used)
Stability ball lifting arse up of ground and rolling ball in and out with feet (gotta learn the name of this) x 20

Circuit of the following - 3 sets -
Box jumps x 30
Lat raise 2kg x 15

6.5 km on bike, legs were tired, knees are seriously sore. Stretched.

So that was it today, I know compared to most my DL weight isn't too much but I am starting out. Looking forward to seeing how far I can go.

Beffy

Was very sore yesterday, Friday, lower back was quite sore. I hope this is normal when starting dead lifts and not something wrong with my technique. Only did a few km's on the bike in work.

Saturday 24th September
Warm up - 4 mins on x trainer - 50 cals

Supersets x3
Goblet squats 10kg x12 - these were much easier, will up the weight the next time.
Lat side raise 3kg x12

Supersets x3
DB Chest press 16kg x 12
Step ups

Circuit - 4 times
Kettlebell powerswing 16kg x 20
Stability ball lifting arse up in air yoke x 20
BB Shoulder press 14kg x 12
30 box jumps

Burpees 10 x 3 (very slowly, find it v. hard getting my legs out from under me, i'm telling myself its cos i'm so tall )

Supersets x3
Lat pulldown 50lbs x 12
Chest press 20 lbs x 12

20 mins on bike, faffed about trying doing intervals, 10.5k, 180 cals.

Stretch.

Had wanted to get going properly on the front squats, my PB is 60kg however there's only one squat rack in my gym and the usual apes were dominating it.

gymfreak

Stability ball lifting arse up of ground and rolling ball in and out with feet (gotta learn the name of this) x 20

Hamstring Curls on a Stability ball.

Beffy wrote: »

Had wanted to get going properly on the front squats, my PB is 60kg however there's only one squat rack in my gym and the usual apes were dominating it.

Impressive PB:)

Beffy

Due to lack of equipment in my rubbish gym (someone broke the spare olympic bar!) and the squat rack being dominated I didn't get to do any deadlifts or proper squats again today! I'd my new gloves and all with me ready to get going. Really starting to annoy me...

Monday 26th September

Supersets x3
DB chest press 20kg x 10 (1st day at this weight, happy with that)
Stepups

Supersets x3 (upped both these today)
Goblet squat 12kg x 12
Lat side raise 4kg in each hand x 12

Circuit - 4 times (found these a little harder today, probably as studio was really warm)
KB Powerswing 16kg x 20
Hamstring curl with stability ball (thanks gymfreak!!) x20
BB Shoulder press 14kg x 12
30 box jumps

10 burpees x 3(again very slowly)

Supersets x 3
Lat pulldown 50lbs x 12
Chest press 25lbs x 12 (upped this today)

Seated row 40lbs x 12 - 3 sets

I realise I probably shouldn't do the same workout all the time but I was thrown a bit today as I didn't get to do my original plan so stuck with what I knew.

Faffed about doing the plank, couldn't time myself, gave up counting in my head.

Stretch.

Beffy

Decided to try running today, being a nice day and all. I normally get a bit anxious on the lead up to a run. I find running outside a lot harder than on a treadmill. I haven't ran outside in a long time. I picked a sunny breezey day to start back.

Pro's - I was happy with my state when I was running up hills, there are quite a few long continuous ones on the route.

Con's - I did a woeful time. I had a niggley stitch after about 15 minutes, I ignored this for as long as I could. I then started getting that lactic acid in my shoulder thing, that then passed. My stitch then got so painful I actually couldn't run. Frustrating to say the least! I walked a good bit at the end, for a few minutes anyway before making a dash at the end (albeit looking a bit S shaped from my stitch!)

I've just looked up causes of stitches etc, i'll know what to do next time!

Tuesday 27th September

Jog - 3.3 miles - 35 minutes (whimper).

Beffy

Friday 30th September

Superset x 3
DB Chest press 20kg x 10
Step ups x 15 each leg

Deadlift (got talking to my PT, he showed me where another olympic bar is duh)

20kg x 12 - 1 set
30kg x 8 - 4 sets
40kg x 8 - 4 sets
50kg x 5 - 4 sets
55kg x 3 - 4 sets (form starting going, starting using my back a lot)

Circuit x 4 times...
Goblet squat - 14kg x 12
Lat side raise - 6kg (3 in each) x 15
Box jumps x 30
Hamstring curl using stability ball x 20

Superset x 3
Lat pulldown 50lbs x 12
Machine shoulder press 25 lbs x 12

Stretch.

Happy with today Could probably push it a bit more though....

Beffy

Again I have stiffness in my lower back the day after doing deadlifts (my 2nd day doing them recently). Also I have a DOMS type pain in my groin area, again is this normal when starting on deadlifts?

Just worried i'm doing something wrong.

Beffy

Was a meh day in the gym today. Haven't trained since Friday as my lower back is still sore. Normally i'm full of beans if i've rested for two days. Not today!

Monday 3rd October

Warmup - x trainer 4 mins

Supersets x 4
DB Chest press 10kg x 10
Step ups x 15 each leg

DB Row 12kg x 12 - 3 sets

Lat pulldown 50lbs x 12 - 3 sets

Deadlift - Not feeling these at all today. Lower back is still sore from Friday. Kept rubbing the bar off a lumpy bruise I have above my knee as well. I stayed light to try work on my technique but ended up getting annoyed and stopping.

20kg x 12 - 4 sets
30kg x 8 - 4 sets

Circuit - 3 times (not feeling it all today)
KB Powerswing 16kg x 20
Hamstring curl with stability ball x 20
Goblet squat 12kg x 12
Lat side raise 8kg x 12
Box jumps x 30

Was in ribbons after this. Gave up and went home, deflated.

Beffy

Haven't been to the gym since Monday, life got in the way during the week. Back today.

Friday 7th October

Warmup - Xtrainer 4 mins

Superset - 4 rounds
DB Chest press 20 kg x 10
Stepups - 20 each leg

Superset - 3 rounds
BB Bicep curl - 14kg x 12
30 Box jumps

Front Squat - 4 rounds
30kg x 5

Circuit - 4 rounds
KB Powerswing 16kg x 20
Hamstring curl with stability ball
BB Shoulder press 14kg X 12
30 Boxjumps

Lat side raise 4kg x 15 - 3 rounds

Superset - 3 rounds
Lat pulldown - 50lbs x 12
Machine Chest Press 25lbs x 12

10 mins on bike.

My crappy front squat figures are leading me to believe that my previously posting PB of 60kg might be incorrect, apologies!

Beffy

On nights this week so quite tired. Did a home workout today...

Saturday 8th October

Supersets x 3 for each of these pairs.

Floor DB press 21kg x 15
Step ups with 10 kg x 20 each leg

Tricep extensions (standing) 3kg x 15 (first time doing these)
Hamstring curl with stability ball x 30

Lat side raise 3kg in each hand x 15
Jumping jacks x 30

Overhead tricep extension on stability ball? (lying down) 10.5kg x 12
Goblet squats 10.5kg x 15

DB Row 10.5kg x 15
Stairs x 5 rounds (14 steps, up & down = 1 round)

Bridge x 30
Plank 1 minute

Meeting my trainer on Monday for BF measurements and an hour long workout with him. Hope i'm down, diet hasn't been great nor have I been going to the gym as much as i'd like the last little while.

Beffy

Had my monthly meeting with my trainer. It's good yet it's not good...

I weighed in at 68.7kg, last time I was something like 70.3.
My measurements were down everywhere except my (right??) bicep which was up by one. Apparently this threw off all my measurements. He estimated that my BF would be 28.1 (his BF app wasn't working), last time it was 28.3. I was amazed that despite having lost cm's all over bar my bicep it wouldn't have come down more. So yeah good i'm down overall but not as much as i'd like.
He wants me to do a half marathon in Barcelona next March, I said i'd think about it. At least it's a long way off.

Monday 10th October

Superset -
Bench press 20kg x 8
Assisted chin up x 8 (90lbs)
Bench press 22.5kg x 8
Assisted chin up x 8 (74lbs)
Bench press 30kg x 5
Assisted chin up x 5 (56lbs)
Bench press 30kg x 5
Assisted chin up x 5 (56lbs)
Bench press 32.5kg x 3
Assisted chin up x 3 (50lbs)

50 push ups off squat rack. 4 mins 20 secs. I don't do these normally as i'm brutal at them, took plenty of breaks.

Practiced squatting technique using 10kgs a few times.

Shoulder push press 2 rounds - 20kg x 8

Finisher -
10 rounds of 6 flights of stairs (up & down = 1 round) - 6 mins 13 = HELL.

Beffy

Wednesday 12th October

DL -
30kg x 8 - 3 rounds
40kg x 5 - 3 rounds
50kg x 3 - 3 rounds
60kg x 1 - 3 rounds (PB - Legs were a bit bambi like! Not sure if I should go lighter until i'm stronger)

Shoulder push press
20kg x 8 - 4 rounds

Bench press
20kg x 8 - 1 rounds
25kg x 5 - 4 rounds
Too afraid to go heavier as I was on my own & didn't wanna get pinned.

Supersets - 3 rounds
BB Bicep curl - 14kg x 12
Box jumps x 30

Supersets - 3 rounds
Goblet squat - 14kg x 10
Lat side raise - 4kg x 15

I hope to get out on the bike in work later to do a bit of cardio.

Squatman

Beffy wrote: »

Wednesday 12th October

DL -
30kg x 8 - 3 rounds
40kg x 5 - 3 rounds
50kg x 3 - 3 rounds
60kg x 1 - 3 rounds (PB - Legs were a bit bambi like! Not sure if I should go lighter until i'm stronger)

unless im mistaken, youv done 24 @ 30, 15@40, 9 @50, 3@60. this is far too much volume in my opinion. id warm up in single sets until i got to my working weight. in the case above id have done
30kg x8
40x5
50x3
60, 3x3.

they way your working up will have your spinal erectors fatigued before you reach your heavy set at all! Just my 2c's;)

Beffy

Squatman wrote: »

unless im mistaken, youv done 24 @ 30, 15@40, 9 @50, 3@60. this is far too much volume in my opinion. id warm up in single sets until i got to my working weight. in the case above id have done
30kg x8
40x5
50x3
60, 3x3.

they way your working up will have your spinal erectors fatigued before you reach your heavy set at all! Just my 2c's;)

Ahhh! Thanks a million for your feedback. See I don't know these things! Maybe that's why my lower back is always in ribbons after dead lifting. I'll definitely do as you suggested the next time.

Thanks again

Beffy

Did a home workout yesterday.

Friday 14th October

Supersets x 3 for each of these pairs.

Floor DB press 21kg x 15
Step ups with 10 kg x 20 each leg

Tricep dips x 15
Hamstring curl with stability ball x 30

Lat side raise 3kg in each hand x 15
Jumping jacks x 50

Overhead tricep extension on stability ball? (lying down) 10.5kg x 12
Goblet squats 10.5kg x 15

DB Row 10.5kg x 15
Stairs x 5 rounds (14 steps, up & down = 1 round)

Bridge x 30
Plank 1 minute

Beffy

Saturday 15th October

Warm up - x trainer

Superset - 3 rounds
DB Chest press 20kg x 12
Step up x 15

Superset - 3 rounds
BB Bicep curl 14kg x 12
Seated Row 20lbs x 12

Deadlift - Took Squatmans advice..

30kg x 8 - 1 round
40kg x 8 - 1 round
50kg x 5 - 1 round
60kg x 3 - 3 rounds
65kg x 2 - 3 rounds - PB - Bar kept slipping down to my fingers. Doing both hands over the bar grip. 1 over 1 under feels weird for me. Also, I keep hopping the bar off my knees (below) on the way up/down giving me nasty lumpy bruises. Not sure if this means my technique is off or not.

Shoulder push press
20kg x 12 - 4 rounds

Treadmill - 20 minutes @10kph - Could have done more but boredom had me clock watching.

Feel i've slightly cheated today - Had no shotgun pre workout drink which had me bouncing.

Beffy

Been out of action the last few days. Had to go home. My attempt at low carb high protein also went out the window. Back in action today!

Friday 21st October

Shoulder push press
20kg x 12
20kg x 12
20kg x 10
20kg x 10 - Will up the weight on this next time.

Front squat
30kg x 5 - 3 rounds

Deadlift
40kg x 8
50kg x 8
60kg x 5
65kg x 3
70kg x 2
70kg x 0
70kg x 2 - PB! Again not very attractive looking/sounding but done. Thats just over my BW

Bench press
20kg x 8
25kg x 5
27.5kg x 3 - Nearly pinned myself
30kg x 2 - Again I had people coming over to help me but I got it away, eventually!

Lat side raise
8kg x 8 - 4 rounds

Lat pulldown
70lbs x 8 - 3 rounds (started feeling unwell)

Jog - 15 mins @10kph

Hoping for some super clean living over the next few days to get me back on track.

Beffy

Well my lower back was in bits on Saturday from deadlifting on Friday. Up at the crack of dawn on Sunday for work, yes I know, excuses excuses. Eating yesterday was woeful also. I was in hibernation mode after work.

Monday 24th October 5 is the number of the day!

Shoulder push press
20kg x 10 - 5 rounds (couldn't find the 1.25kg's at the time to go up in weight)

Front squat
30kg x 5 - 5 rounds

BB Bicep curl
14kg x 12 - 5 rounds

By now my arms felt fatigued heading onto bench press. I, being the lemon I am put 2 x 5kg's on the bar, starting it at 30kg's, thinking it was 25kg's. Did one and nearly died. I then got freaked that my arms were too fatigued to do 1 x 25kg's. Dropped it to 20kg's and hung around there.

Bench press
20kg x 8
22.5kg x 5
22.5kg x 5
22.5kg x 5
25kg x 5
25kg x 5
25kg x 3

Circuit - 5 rounds
KB Powerswings 16kg x 20
Hamstring curl with stability ball x 30
Lat side raise 8kg x 12
Box jumps x 30

DB Row
12kg x 10 each arm - 5 rounds

10 min jog on treadmill @ 10kph.

This running thing is peeing me off. I have such a mental battle with myself whenever I go near it. I alway stop with plenty left in the tank (having convinced myself I can do no more). I can jog for 30 mins no bother (even then I feel like I have more in me) but lately I just hate being on it, the time drags. I'm bored. If only I could switch off my brain....

Beffy

Checked my card in the gym, since June i've lost 5kg! I'm very happy with it. That may not seem a lot but to me it is and thats including a lot of badness as well as being good.

Friday 28th October

Shoulder push press
22.5kg x 8 - 4 rounds

Front Squat
30kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5

Bench Press
22.5kg x 5
25kg x 5
25kg x 5
27.5kg x 3
27.5kg x 3
27.5kg x 3
27.5kg x 3 - I was too chicken to go up in weight on my own.

BB Bicep Curl
14kg x 12 - 4 rounds

DB Row
12kg x 12 each arm - 4 rounds

Circuit - 4 rounds
KB Power swing 16kg x 20 (really hating that damn KB)
Hamstring Curl with stability ball x 30
Lat side raise 10kg x 8
Box jumps x 30

Lat pull down
70lbs x 8 - 4 rounds - I don't know why but everytime I do these I feel seriously unwell, it's not even heavy.

Jog @10kph - 15 mins.

gymfreak

Beffy wrote: »

Checked my card in the gym, since June i've lost 5kg! I'm very happy with it. That may not seem a lot but to me it is and thats including a lot of badness as well as being good.

That's excellent!!:)

Bench Press
22.5kg x 5
25kg x 5
25kg x 5
27.5kg x 3
27.5kg x 3
27.5kg x 3
27.5kg x 3 - I was too chicken to go up in weight on my own.

Would you ask someone to spot you next time? Just to see if you to chance a heavier weight?? Chances are you'll prob be able to manage a rep or too by yourself. Other way around it would be to up the reps to 5 at the weight you are doing-just a suggestion. I used to just ask randomners when I wasn't confident, now I just find it easier to get pinned under the bar(as it happens so often) and roll it off myself (Although I definitely would not recommend this method:D!!)

Also, Beffy if you live in Dublin would you consider coming to the Fitness Beers (thread in the main morning) just a bunch of us getting together for some training and drinks. With regards to the training, don't be worried, last year we all just pottered around by ourselves mostly and did our own thing..and left the socialising to the drinking time:) You had been querying your Deadlift before..and there's no better chance to get someone to have a look at it and give you some advice:)

Beffy

gymfreak wrote: »

That's excellent!!:)

Would you ask someone to spot you next time? Just to see if you to chance a heavier weight?? Chances are you'll prob be able to manage a rep or too by yourself. Other way around it would be to up the reps to 5 at the weight you are doing-just a suggestion. I used to just ask randomners when I wasn't confident, now I just find it easier to get pinned under the bar(as it happens so often) and roll it off myself (Although I definitely would not recommend this method:D!!)

Also, Beffy if you live in Dublin would you consider coming to the Fitness Beers (thread in the main morning) just a bunch of us getting together for some training and drinks. With regards to the training, don't be worried, last year we all just pottered around by ourselves mostly and did our own thing..and left the socialising to the drinking time:) You had been querying your Deadlift before..and there's no better chance to get someone to have a look at it and give you some advice:)

Thanks a million, my next mini goal is to get to 65kg, i'm 67kg now ( i'm tall & big boned )

I got my boyfriend to spot me today, him making me laugh didn't help! The gym was wedged and I made the rookie error of working the same muscle groups two days in a row. I was fatigued straight away. Although I did 30kg in the bench press my PB is 32.5kg so i'm anxious to get to that again. Not a great workout today but at least I did something.

That meet sounds interesting! I'll be off that weekend too. Some pointers are always welcome. I won't lie, it is a little daunting though! I'll think about it. Thanks for mentioning it


Saturday 29th October

BB Bicep curl 14kg x 12 - 4 rounds

DB Row 12kg x 12 - 4 rounds

Bench press
25kg x 5
30kg x 2
30kg x 2
30kg x 2

Front squat
30kg x 5
32.5kg x 5
32.5kg x 5
32.5kg x 5

Lat pulldown
70lbs x 8 - 4 rounds

Hamstring Curl with stability ball x 30 - 4 rounds

Tricep rope extension - first time doing these
22.5lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

gymfreak

Beffy wrote: »

I got my boyfriend to spot me today, him making me laugh didn't help! The gym was wedged and I made the rookie error of working the same muscle groups two days in a row. I was fatigued straight away. Although I did 30kg in the bench press my PB is 32.5kg so i'm anxious to get to that again.

Well done, getting a spotter is definitely the way to go..it'll help you to make progress

That meet sounds interesting! I'll be off that weekend too. Some pointers are always welcome. I won't lie, it is a little daunting though! I'll think about it. Thanks for mentioning it

Believe me..you shouldn't be thinking of it as daunting at all. It'll just be a few of us messing about in a gym at the same time. I went last year, not knowing anyone but because I wanted to get someone to look at my squat. Literally everyone just messed about doing their own thing..and I just followed one of the girls around and did her programme too.

I'm thinking it might be nice for the ladies to do a bit of training together..kinda thinking along the lines of just running through a few lifts or something (nothing strenuous) and then I was thinking of roping Red Cortina into a bit of conditioning work, if ya fancied joining us? I certainly won't be out to do anything max effort at all..I get easily distracted with people around so chances are I'll just be pottering around doing random stuff!

Beffy

gymfreak wrote: »

Believe me..you shouldn't be thinking of it as daunting at all. It'll just be a few of us messing about in a gym at the same time. I went last year, not knowing anyone but because I wanted to get someone to look at my squat. Literally everyone just messed about doing their own thing..and I just followed one of the girls around and did her programme too.

I'm thinking it might be nice for the ladies to do a bit of training together..kinda thinking along the lines of just running through a few lifts or something (nothing strenuous) and then I was thinking of roping Red Cortina into a bit of conditioning work, if ya fancied joining us? I certainly won't be out to do anything max effort at all..I get easily distracted with people around so chances are I'll just be pottering around doing random stuff!

That sounds cool, not sure i'd be able to keep up with ye but i'll do my best!

It's a long way off so I don't want to promise anything but i'd say i'll be up for it. Cool

Beffy

Planned to do sprints on the treadmill today. Was dreading them, almost feeling sick about doing them, would I be able etc. I forgot to warmup as well.

Sunday 30th October

400m sprints @14kph x 4 - 1 minute rest inbetween.

These ruined me, lungs were talking to me. Everything else in the gym was meh.

Supersets x 3
Tricep dip x 12
Lat pull down 70lbs x 10

Hamstring Curl with stability ball x 30 - 4 rounds (I did these just so I could lie down & rest!)

Supersets x 3
Seated row 30lbs x 12
Machine chest press 30lbs x 12

15 minutes on bike.

Feeling super unfit and like i'm gonna be sore tomorrow!

Beffy

Monday 31st October

33km cycle in work - a bit of starting and stopping in that over a few hours. Did work up a sweat though in places.

Wow, just checked what my daily calorie intake should be from the nutrition forum - 2287!?

Dang.

This has to be wrong.

Beffy

Lately i've been cutting calories to drop weight (65.8kg this morning - Boom!) but I know if i'm doing weights I have to eat otherwise I won't progress. So i'm torn at the moment. I worked out what I should be eating in calories (see above) but I can't get my head around it.

As a side note I have never felt so good about myself, i'm blessed with a good natural ab shape so my training the last few months has really brought it on. All my clothes are loose, jackets/tops have way more room in them, i've a saggy ass in all my jeans! (I refuse to buy anything smaller just yet). So yeah, feeling good, just got to try to balance the food vs weights.

Wednesday 2nd November

Shoulder push press
20kg x 8
22.5kg x 8
25kg x 8
25kg x 8
25kg x 8

Front Squat
30kg x 5
32.5kg x 5
35kg x 5
35kg x 5

Bench Press
25kg x 5
25kg x 5
27.5kg x 5
27.5kg x 3
27.5kg x 3

Deadlift - After speaking with my trainer i've decided to drop the weight on these as I was ending up near crippled when I tried upping the weight. High reps lighter weight for now to build strength.
40kg x 8
50kg x 5 - 5 rounds

BB Bicep curl
14kg x 12 - 1 round - Some coughing splutering f**ker took my bar & disappeared into the studio with it. Walking around coughing, blocking his mouth only half the time. Grrr.

DB Row
16kg x 10 (each arm) - 3 rounds

Superset x 3
Goblet squat - 16kg x 10
Assisted pull up (54lbs) x 8 - Must do these more often.

gymfreak

Beffy wrote: »

Lately i've been cutting calories to drop weight (65.8kg this morning - Boom!) but I know if i'm doing weights I have to eat otherwise I won't progress. So i'm torn at the moment. I worked out what I should be eating in calories (see above) but I can't get my head around it.

Hey, I'm cutting calories at the moment too and also still do all my strength work in the hopes of getting stronger! When it comes to thinking about eating enough to build muscle and all that... I kind of figure once you have you protein intake right you dont need to worry too much about the rest(ie. eating crazy amounts of food)..just my opinion:) I diet, I make sure to attempt to get a good protein intake and it's always worked well for me. Obviously everyone is different ya just have to play around with it for a while.

I aim to get 2g protein per kg bw...aim beng the operative word..sometimes I'm good, sometimes not!!

Beffy

gymfreak wrote: »

I aim to get 2g protein per kg bw...aim beng the operative word..sometimes I'm good, sometimes not!!

Ok so i've worked out what I should be consuming protein wise. I'll give it a go! This is a whole new world to me, protein shakes, fish, nuts.

Thanks once again for the advice!

Beffy

Didn't spend too long in the gym today, was tired, being on nights doesn't help.

Friday 4th November

Bench Press
25kg x 5
27.5kg x 4
27.5kg x 4
27.5kg x 4
30kg x 2
30kg x 2
30kg x 2

BB Bicep Curl
14kg x 12 - 4 rounds

Superset - 3 rounds
Lat pulldown 70lbs x 12
BW tricep dip x 15

Superset - 3 rounds
Goblet squat 20kg x 10
Lat side raise 8kg x 12

Assisted pull up (48lbs) x 8 - 3 rounds

Superset - 4 rounds
Box jumps x 30
Hamstring curl with stability ball x 30

Beffy

Felt rubbish today, tired & sluggish. Got all weak and shakey in the gym, did my best to ignore it. Wrists are starting to get more and more achey in the gym. I am meeting my trainer on Monday for my monthly weigh in/BF measuring, bricking it!

Saturday 5th November

Shoulder push press
22.5kg x 8
25kg x 8
25kg x 8
25kg x 8

Front squat
32.5kg x 5
35kg x 5
35kg x 5 - Nearly blacked out here!
35kg x 5

Deadlift
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
55kg x 5

BB Bicep curl
18kg x 10 - 3 rounds

Superset - 3 rounds
DB Row 16kg x 10 - each arm
BW Tricep dip x 15

Called it a day then. Felt guilty again that I did no cardio. I just didn't have the energy today.

Beffy

Sunday 6th November

3.3 mile jog.

Having been crippled with stitches last time I did this jog I looked up the causes and what to do when you have one jogging. So I started off breathing deeply in and out. Ended up crippled with a stitch again a short time into the jog and having to stop once or twice. I then twigged it, not so much of the breathing in deeply but lots of breathing out (like blowing out candles). God knows what I sounded/looked like but I didn't care.
Felt good during the jog. Like I could have done more. Lengthened my stride in the last 400 metres. Happy out. I think I actually enjoyed it!

Crackin' day out there folks!

gymfreak

Beffy wrote: »

I am meeting my trainer on Monday for my monthly weigh in/BF measuring, bricking it!

Does your trainer give you a programme too? Or just he just assess you monthly?

Beffy

gymfreak wrote: »

Does your trainer give you a programme too? Or just he just assess you monthly?

He just assesses me monthly. He has offered before to give me programmes, these I have found to be vaguely insulting. He obviously hasn't thought too much of my ability, he'd send me easy programmes. However when we have a monthly workout he acts all shocked at what I can do and how i've come on.

Recently he gave me a list of categories, each one lists exercises that work a particular muscle group. He advised me to pick from each category to ensure I got a full body workout as I had mentioned to him that I was doing the same exercises.

Beffy

Monthly weigh in today. Body fat is down to 25.8%. I'm happy with that. Last month I was there it was 28.03% (he worked it out today). He had my body weight at 66.8kg, this is with shoes on, brekkie in belly etc. At home I weighed in this morning at 65.8kg, so I reckon i'm somewhere in between.

Monday 7th November

Bench Press
20kg x 8
30kg x 3
35kg x 1 - I had some fingertip help here!
30kg x 3 (the 1.25kg plates were being used elsewhere)

Then he showed me some new stuff.

Powercleans
20kg x 5
30kg x 3
30kg x 3
35kg x 0 - F
35kg x 0 - F

Turkish situps?
Did a few of these, i'm rubbish at sequences, will try these again though.

Then he offered me the option of murdering me or agility work. Needless to say I chose agility work! Did some static jumps, got up to 59cm's (just above my knees). Most of this is psychological.

Finished up with him then, guilty I didn't get my sweat on I went back to the powercleans -
25kg x 8
27.5kg x 8
30kg x 5
32.5kg x 4
32.5kg x 3

DB Row - 3 rounds
20kg x 8 (each arm)

BB Bicep curl - 3 rounds
18kg x 10

Ran out of time. Feeling majorly guilty I didn't do enough today.

Beffy

Gymfreak kindly gave me some idea's for a programme to try out.

Wednesday 9th November

DL
40kg x 8
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

DB lunges
10 each leg x 3 with 6kg in each hand

Plank
x3 - 1 minute with 1 minute rest between

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

DB row
18kg x 10 - each arm, weight fluctuation due to availability of DB's.
14kg x 10
16kg x 10
16kg x 10
16kg x 10

DB twist
6kg x 10 - each side

Tricep dips
BW legs out straight 10 x 3

gymfreak

Beffy wrote: »

Gymfreak kindly gave me some idea's for a programme to try out.

Wednesday 9th November

DL
40kg x 8
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

DB lunges
10 each leg x 3 with 6kg in each hand

Plank
x3 - 1 minute with 1 minute rest between

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

DB row
18kg x 10 - each arm, weight fluctuation due to availability of DB's.
14kg x 10
16kg x 10
16kg x 10
16kg x 10

DB twist
6kg x 10 - each side

Tricep dips
BW legs out straight 10 x 3

Excellent stuff!:)

Beffy

Not a good few days training/eating wise. Yesterday I went for it and did the dog on it. Chinese takeaway, crisps, chocolate, beer. I think the relief after my weigh in on Monday had me thinking I could afford to pig out. When I give myself the green light it tends to be an avalanche. I eat everything I want for that day as I know it's back to the grind the following day.

I hurt my foot on Thursday, I had to walk for 3 hours in uncomfy heavy boots, some muscle in my right foot has been bothering me since.

Saturday 12th November

Shoulder push press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

Front squat
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
35kg x 5
35kg x 5

Hamstring curls on stability ball
5 sets of 15

Hanging leg raises
Tried doing these in the gym in work the other day, I just hung there
So, I suspended myself with my arms by my sides and did knee raises instead
10 x 3

BB bicep curl
18kg x 10 - 5 rounds

BW tricep dip
X12 - 5 rounds

Lat pulldown
70lbs x 12 - 3 rounds

Goblet squat
20kg x 10 - 3 rounds

My wrists are giving me major hassle. I spend all my time between sets stretching them trying to alleviate the pain with no joy.

G86

Beffy wrote: »

My wrists are giving me major hassle. I spend all my time between sets stretching them trying to alleviate the pain with no joy.

Had the same problem for ages, but you learn to grin and bear it! Try wrist wraps, I only started using them recently and they definitely help.

Nice going with the log

Beffy

G86 wrote: »

Had the same problem for ages, but you learn to grin and bear it! Try wrist wraps, I only started using them recently and they definitely help.

Nice going with the log

Yeah i've seen some men with them on, I fear i'd look silly with them on considering i'm only doing light enough weights. I'll keep an eye out for them though. Thanks!

Good to see you back posting, always nice to have other women's logs to look at and aspire to

Beffy

Sunday 13th November

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

Deadlift
30kg x 8
30kg x 8
50kg x 5
50kg x 5
50kg x 5
60kg x 5
60kg x 5

DB lunges
10 each leg x 3 holding two 6kg's

Plank
x3 - 1 minute on with 1 minute rest

DB row
16kg x 10 each side - 5 rounds

BW tricep dips
x 12 - 3 rounds (my weakling wrists were talking to me again)

Medicine ball twist
5kg - 10 each side
10kg - 10 each side
10kg - 10 each side
10kg - 10 each side

Beffy

Started getting a head cold on Monday, spent two days feeling sorry for myself and eating accordingly. This morning I woke up feeling worse but determined to quit being a p***y and get my ass to the gym. Lashed some Jack 3D into me and off I went (i'm not in the coughing spluttering phase yet so my germs were contained!)


Wednesday 16th November

Shoulder push press
20kg x 8
20kg x 8
25kg x 8
27.5kg x5
27.5kg x 5
27.5kg x 5
27.5kg x 5

Front squat
20kg x 8
20kg x 8
30kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5

Hamstring curl on stability ball
x15 - 5 rounds

BB Bicep curl
18kg x 10 - 5 rounds

BW tricep dip
x 15 - 1 round (found an alternative to save my wrists....)

Tricep rope extension
25lbs x12 - 5 rounds

Suspended knee raises (as described above)
x 10 - 5 rounds

Lat pulldown
70lbs x 12 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Was debating doing sprints but didn't want to kill myself.

Beffy

Still feeling crap. Voice gone, completely blocked up. Had hoped to get to gym today but i've decided against it

All I feel I can do for now is try and eat clean to limit the damage. My next assessment is on 5th December so i'm getting freaked about that creeping in!

Beffy

Monday 21st November

Deadlift
30kg x 8
30kg x 8
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
27.5kg x 5
27.5kg x 5 - Haven't been able to do 5 reps of these before in a row, wished i'd tried them sooner in the work set.

DB Lunges with 2 8kg's
10 each leg - 3 rounds

Plank
x3 for 1 minute with 1 minute rest

DB Row - 20kg felt too heavy
18kg x 10 e/s - 5 rounds

Tricep pulldowns
27.5lbs x 12 - 3 rounds

Medicine ball twists
10kg - 10 e/s - 3 rounds

Assisted chin ups
x 8 (with 42 lbs) - 3 rounds - found these quite hard towards the end.

25 mins on treadmill @10kph - Crippled by a stitch so had to stop.

Felt good after this morning's session. Still not over my head cold but hopefully it'll be fully gone in a day or two.

gymfreak

Beffy wrote: »

Monday 21st November

Deadlift
30kg x 8
30kg x 8
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
27.5kg x 5
27.5kg x 5 - Haven't been able to do 5 reps of these before in a row, wished i'd tried them sooner in the work set.

Sounds like you had a great session!:) You thinking of going up on the deadlift next week for maybe the final three sets? And then all sets on the bench 27.5kg x 5

Beffy

gymfreak wrote: »

Sounds like you had a great session!:) You thinking of going up on the deadlift next week for maybe the final three sets? And then all sets on the bench 27.5kg x 5

It was! Paying for it now though.....DOMS in my ass from the lunges, lower back stiffness from the deadlifts. It seems anytime I go vaguely up in the DL the pain sets in. But yes the plan is to go up in the DL, doesn't look like my plan of slowly slowly catchy monkey is working!

On the bench I'll definetly start my reps at 27.5kg's from now on, happy enough with that lil bit of progress anyways.

Bit of a lame workout today, very sore and didn't have much time to spend in gym, everything was laboured...

Tuesday 22nd November

Shoulder push press
20kg x 8
20kg x 8
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

Front Squat
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

BB Bicep curl
18kg x 12
18kg x 12
18kg x 12

Suspended knee raise?
x12
x12
x12

Side planks
45secs on 15 off x 3 e/s (in the last set on each side I crumbled for 5 seconds, lots of trembling etc. I know i'm not engaging my core, my shoulders are taking all the weight, I do the same on the normal plank)

Hamstring curls on stability ball
x 15 - 4 rounds

Meh.

Beffy

Lower back has been in ribbons from the deadlifts I did on Monday I assume. Pain wasn't fully gone from what I did but I went to the gym anyway. After this afternoon's session it's sore yet again, even though I didn't deadlift, for that reason. It's getting old at this stage. I've a feeling it's as i'm not doing any mobility exercises (have to research these). I keep getting told it's cos of my height and to reset and build it slowly which isn't working.

Thursday 24th November

Bench press
20kg x 8
20kg x 8
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

DB Lunges
x 10 e/s with 2x8kg's - 3 rounds

Plank - this is where back started at me cos of my crap core strength
x3 - 1 min on - 1 min off

DB row
x 10 with 18kg - 5 rounds

Medicine ball twist
10 e/s with 10kg ball - 5 rounds

Assisted pullup - These bloody kill me.
x 8 with 42 lbs - 3 rounds

Tricep rope extension
x 12 - 27.5lbs - 5 rounds

Goblet squat
x 10 with 20kg DB - 3 rounds

Did what back stretches I knew. I also warm up for each session on x trainer for 4 mins followed by stretching.

Hanley

How tall are you? Do you have proportionally long legs?

I'd a girl who's 5'10 w/ like 36 inch inside leg pulling 100+ w/ no back issues. It's all about set up and adapting it to your body type.

Beffy

Hanley wrote: »

How tall are you? Do you have proportionally long legs?

I'd a girl who's 5'10 w/ like 36 inch inside leg pulling 100+ w/ no back issues. It's all about set up and adapting it to your body type.

I'm just over 5'10 (the half inch is v.important ) I don't think i've proportionally long legs. Just measured there, inside leg = 33 inches.

I deadlift in my trainers, might that be it? I'm clueless!

Hanley

Beffy wrote: »

I'm just over 5'10 (the half inch is v.important ) I don't think i've proportionally long legs. Just measured there, inside leg = 33 inches.

I deadlift in my trainers, might that be it? I'm clueless!

Could be 101 things!!

If tekkers is the issue, that's the first port of call.

Assuming your tekkers is ok, it could also just be a case of HTFU and accept the DOMS!

Beffy

Friday 25th November

Shoulder push press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5 (could only find one 1.25kg, gym only has one set so stayed at 25kg)

Back Squat - First time doing these in years. Used a foam roll over the bar, still sore on the shoulders, to be expected I suppose. Not 100% on my technique so didn't do anything cRaZy.
20kg x 8
20kg x 8
30kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5

Hamstring curl with stability ball
x 15 - 5 rounds

BB Bicep curl
18kg x 12 - 3 rounds (these are still a challenge to me so i'll stay where I am weight wise)

Side planks - Seem to be getting worse at these!
45 secs on, 15 off. Failed in the 2nd set, got back up etc.

Suspended knee raise
x 12 - 3 rounds

Lat pulldown
70lbs x 12 - 3 rounds

Sprints on treadmill @14kph
400m x 3 - 1 minute rest after each.