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Sweat, smile, and repeat!
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03-02-2013 7:39pm#1Decided to start a training log to keep myself motivated
Weight: 55.5kg
Waist: 25.8 inches
Hips: 37inches I think!
Short term goal= Look good for college ball coming up in a few weeks
Long term goal= Do a set of pull ups (3 in a row)
Workout program as it stands:
Warm up:
Ergometer: 1500m (Usually 6:48, pb 6:38)
Push ups: 12 x3 (Last set kneeling, someday all full ones!!!)
Squats: 25kg 12 x3
Seated Row: 12 x 3 21.5kg first set, 19kg for set two and three
Shoulder press: 12 x 3 at 6kg
Dumbbell bicep curl: 12 x 3 first set 6kg, following two 5kg
(20 second intervals)
Planks, 3 x 45 seconds with 15 second break
Side plank 3 x 20 seconds each side with 6kg medicine ball
Roman chair 3 x 12
Cardio: 15 mins treadmill, first five 9kph, second 10kph, third 10.5kph
Aikido twice a week, trying to incorporate a few fitness classes for variety atm
Hoping to go to yoga tomorrow morning, pole fitness at lunchtime, aikido in the evening. Should be able to level up on fitocracy by tomorrow night
Very tempted to enter an 8km race this weekend, just for fun mainly! So will try and work in a few runs this week1
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Awesome day
Yoga was okay, I prefer the Wednesday coach!
Pole fitness was less intense than the last day, but still fun! Would be nicer with a smaller class!
Was very busy during the day though, and aikido really took it out of me!
Will pack more food next Monday
Don't think I'll make it to the gym tomorrow, poor old legs...
Entered the 8k! Had intended to jog tomorrow, but maybe Wednesday now
Levelled up on Fitocracy, LEVEL 30!! 0 -
Another awesome day! Gotta love the post workout high
Did 40 mins yoga in the morning, third class and enjoying it more and more!
Pole fitness at lunch- 35 mins
Then aikido in the evening- 1hour 30mins, was fairly light.. then got changed and GYM!!
No warm up as I went straight from aikido
push up 12 x 3
kneeling push up 12, did diamond ones for these
lat pulldown 60kg 12x 2
lat pulldown 50kg 8-failed
barbell squat 12 x 3 25kg
Dumbbell shoulder press 12 x 2 8kg, 8 @ 7kg -failed
plank 3x45 seconds w/ 15 second break. First I rocked back and forth on my heels/over my hands. Second I alternated raising a single leg. Third I just planked
Side plank (6) 3 x 30 seconds both sides. With 7kg medicine ball held on my waist
Roman Chair 15,15, 12 kills my hip flexors!
Got the guts to go to squat box!
Barbell squat,
25kg 5 reps
30kg 5 reps
32.5kg 5 reps
35kg 5 reps
37.5kg 5 reps
40kg 5 reps
42.5 kg 4 reps*** PB
Deadlift
30kg about six or seven, learned the technique using this weight
25kg four or five just to practice
Chin Up:
5,4,4 Could do 5,5,5 before Christmas and with less difficulty, got worse at them when they substituted seated row for lat pulldown in my program. Reintroducing it over the last few sessions is bringing me back up. And it's more fun.0 -
Could actually see an improvement in my upper body strength on Thursday at pole :eek:
A girl there told me I had really big biceps too...
Gym yesterday!
Warm up: 10mins on treadmill
Push up: 12 x 2
Kneeling diamond push up: 12 Love being able to feel my triceps afterwards!
Squat: 8 x 3, 30kg, 40kg, 40kg
Deadlift: two sets of five at 25kg, 30kg, 35kg. asked an instructor to check my form and he said it was perfect
Lat pulldown: 8 x 3, 70lbs, 70lbs, 60lbs
Standing dumbbell shoulder press: 8 x 3, 7kg, 8kg, 9kg
Roman chair: 12 x 3
Plank: 45 sec on, 15 off for 3 reps
Side plank: 20 seconds on, 20 off, 8kg weight
Chin ups: 5,4,4 the middle four were with a neutral/parallel grip.
I don't think I'm extending my arms fully in between chins, no wonder I can do so many :mad:
My twelve push ups aren't really getting easier, wondering if I should change it to three or four sets of eight?
Am I allowed to say that I'm not really enjoying the book Starting Strength...?0 -
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Beginning to feel self conscious about my lack of lifting weights so far in my logging, but it's a fitness log, so I guess other stuff is okay! Been busy at the mo, but logging so that I keep up the habit!
Came 19th out of 143 females in my 8k, and 13th in the senior female category
Monday was actually okay after the run on Sunday, with yoga/pole/aikido, but legs are really feeling it today!!
Found this blog post the last day which I love: http://kaylainthecity.wordpress.com/2013/02/04/my-true-fitness-story/
Excited to hit the weights tomorrow hopefully!0 -
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Haha I just logged in, and now I feel guilty with that last comment!!
Been snowed under at college so haven't had time to post (but I've still been going to the gym!)
But have had a few good workouts since I last posted!
I CAN DO 3 X 12 PUSH UPS NOW!
and
I squatted 45kg yesterday! Put I don't really trust it cos it wasn't near a mirror so I guess I can't be fully sure I went parallel
I love being able to see!!
I also managed to do my 1500m on rowing machine in 6:30 exactly last weekend!
I levelled up on fitocracy too
BUT I realised I don't straighted my arms fully on chin ups, so I'm down to two reps.. but they're two proper reps I guess!
Had that meeting that day with the gym pt, it went HORRIFICALLY! I told him I didn't like my program and I'd like to try and do lower reps on the squat and try and lift heavier weights. He started talking about neural programs, and saying I needed to lift just the bar for another 6 weeks? I told him I'd squatted 40kg the last day and he ignored this fact COMPLETELY. He also moved the bar down a rung, whilst saying "let me just get that for you, it's heavy".. The hell??
I was already stressed out over college, and I was so annoyed at how much he belittled me I nearly cried in the meeting I had to go to after the pt meeting... Embarrassing!
I need to try and workout why I can't log onto boards on chrome, it's so embarrassing using internet explorer to post all the time :P0 -
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Nutrition wise I cracked during the last two weeks, I've been putting too much pressure on myself to eat healthy all the time. Today I just let myself eat. Ate very healthy, hadn't enough lunch with me so ended up getting a flapjack, but it's not the end of the world!
At the end of the day, mfp tells me it's about 1900 calories! and 84g of protein vs 197 carbs but altogether a fairly healthy day! 0 -
I think I'm getting the flu
Took advantage of my lack of ability to accomplish anything by updating my macros of mfp based on this website http://www.1percentedge.com/ifcalc/
Mainly just going with the calorie numbers!0 -
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H!
I wouldn't really say I'm on top of things to be honest! Would prefer to have more defined goals and whatnot, just trying to do something!
Never turned into the flu after all, just a head cold
Starting is the toughest, but the exercise gets kind of addictive after a while!0 -
Went to a TRX circuits class again today, this time it was really good!!
I sucked at all the stuff but it was my first time trying most things I guess
Headed up to the gym afterwards even though I was in bits, but put in a brilliant workout!
No improvements, but did my usual workout with more ease. Think it helped that I'm over my cold!! Thank you awesome immune system for getting me all better- Running (treadmill):
- 0:15:00 || 2.4 km (+120 pts)
- Push-Up:
- 12 reps (+23 pts)
- 12 reps (+23 pts)
- 12 reps (+23 pts)
- Barbell Squat:
- 33.1 lb x 12 reps (+52 pts)
- 44.1 lb x 12 reps (+56 pts)
- 44.1 lb x 12 reps (+56 pts)
- With powerbag
- Standing Dumbbell Shoulder Press:
- 13.2 lb x 12 reps (+68 pts)
- 13.2 lb x 12 reps (+68 pts)
- 13.2 lb x 12 reps (+68 pts)
- Lat Pulldown:
- 62.8 lb x 12 reps (+23 pts)
- 62.8 lb x 12 reps (+23 pts)
- 62.8 lb x 12 reps (+23 pts)
- Plank:
- 75 sec (+34 pts)
- 60 sec (+27 pts)
- 30 sec (+13 pts)
- Seated Leg Extension Crunch:
- 25 reps (+8 pts)
- Crunch:
- 5 reps (+5 pts)
- .
- Bicycle (abs):
- 15 reps (+7 pts)
- Side Plank:
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- Hanging Bent Leg Raise:
- 12 reps (+5 pts)
- 12 reps (+5 pts)
- 12 reps (+5 pts)
Have been feeling a bit crap about my workouts for the last week! Only four sessions left on my program too 0 - Running (treadmill):
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- Running (treadmill):
- 0:25:00 || 4.4 km (+292 pts)
- Rowing (machine):
- 0:07:02 || 1500 m (+145 pts)
- Push-Up:
- 12 reps (+23 pts)
- 12 reps (+23 pts)
- 12 reps (+23 pts)
- Lat Pulldown:
- 55.1 lb x 12 reps (+22 pts)
- 55.1 lb x 8 reps (+21 pts)
- 44.1 lb x 12 reps (+21 pts)
- Barbell Squat:
- 44.1 lb x 12 reps (+56 pts)
- 55.1 lb x 12 reps (+60 pts)
- 55.1 lb x 12 reps (+60 pts)
- 55.1 lb x 12 reps (+60 pts)
- powerbag!
- Standing Dumbbell Shoulder Press:
- 13.2 lb x 12 reps (+68 pts)
- 15.4 lb x 8 reps (+66 pts)
- 15.4 lb x 8 reps (+66 pts)
- Dumbbell Bicep Curl:
- 15.4 lb x 12 reps (+34 pts)
- 15.4 lb x 12 reps (+34 pts)
- 15.4 lb x 12 reps (+34 pts)
- Plank:
- 75 sec (+34 pts)
- 60 sec (+27 pts)
- 60 sec (+27 pts)
- Seated Leg Extension Crunch:
- 25 reps (+8 pts)
- Bicycle (abs):
- 15 reps (+7 pts)
- Side Plank:
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- 20 sec (+18 pts)
- Oblique V-Ups:
- 12 reps (+15 pts)
- 12 reps (+15 pts)
- 12 reps (+15 pts)
- 12 reps (+15 pts)
- Hanging Bent Leg Raise:
- 12 reps (+5 pts)
- 12 reps (+5 pts)
- 12 reps (+5 pts)
- Was out at a ball last night, so workout wasn't great Settled for powerbag squats, no deadlifts, but added ten minutes to my run.
Really need to decide what my goals are, I'd like to be strong, but at the same time, I'd like to lose weight. Want more defined muscles, but at the same time I get nervous that muscle definition will make me look butch, which is really so stupid!
Bought a kinetica vanilla caramel protein shake the last day, had it today... Oh my god, where have they been all my life?? Majorly scrumptious!0 - Running (treadmill):
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Inside of my ankle has been so sore since Sunday, walked to tesco and back that evening, took about 1.5h, and by the end of it my whole calf was sore and stiff. Skipped training yesterday Went to help out friends instead, and ended up eating a full pack of biscuits cos I was starving and knew I wouldn't be home til 9. Leg is still sore today but I've committed to HIIT 0
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got a little unmotivated and didn't record three of my workouts on Fitocracy, disappointed cos my Monday workout was class!
Did loads of decline push ups! Love them now
Went to boot camp yesterday, probably didn't push myself hard enough
but legs were sore this morning.
Went for a short run as my gym warmup today, was raging though as it started to rain sometime between going into the gym to get changed and coming out in my running gear.
New gym program:D:D
Fitball Push up: struggling to balance
Just did as many as I could before rolling off the thing, was about 9,9,12
Reverse Fly: was told to use small weights so used 2.5kg, hoping to move up quickly- 12,12,12
Barbell Lunge; 25 kg, 3x12 each leg
Bent over Barbell row: 30kg 3 x 12 form was a bit crap tbh
Assisted dip: I SUCK at these
27kg counter I could only do 4, think I ended up using 35 before I could do 10
Plank to push up: 20 x 3
Side plank with twist: 20 x 3- Fell over muchos
Reverse crunch: 20 x 3 kinda turned this into a "hip rock and raise"
Toe touches; 20 x 3 with abysmal form
20 mins on the elliptical: zzzzzzzzzz was supposed to be intervals but my legs were in bits so I used one of the preprogrammed interval things, which had the easy:hard ratio of like 4:1 rather than vice versa
Legs are in bits tonight- It's awesome!!
Think I might finally have a program I like! 0 -
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Rowing (machine):
0:06:50 || 1500 m (+151 pts)
Decline Push-Up:
12 reps (+23 pts)
12 reps (+23 pts)
12 reps (+23 pts)
Using fitball! Loving these
Barbell Lunges:
55.1 lb x 12 reps (+106 pts)
55.1 lb x 12 reps (+106 pts)
55.1 lb x 12 reps (+106 pts)
55.1 lb x 12 reps (+106 pts)
55.1 lb x 12 reps (+106 pts)
55.1 lb x 12 reps (+106 pts)
Dips - Triceps Version:
12 reps || assisted || 26 kg (+5 pts)
12 reps || assisted || 22.5 kg (+7 pts)
12 reps || assisted || 26 kg (+5 pts)
Reverse Flyes:
6.6 lb x 12 reps (+19 pts)
6.6 lb x 12 reps (+19 pts)
6.6 lb x 12 reps (+19 pts)
Bent Over Barbell Row:
66.1 lb x 12 reps (+36 pts)
66.1 lb x 12 reps (+36 pts)
55.1 lb x 12 reps (+34 pts)
Side Plank:
25 sec (+22 pts)
25 sec (+22 pts)
25 sec (+22 pts)
25 sec (+22 pts)
25 sec (+22 pts)
25 sec (+22 pts)
Reverse Crunch:
20 reps (+33 pts)
20 reps (+33 pts)
20 reps (+33 pts)
Sit-Up:
12 reps (+7 pts)
12 reps (+7 pts)
12 reps (+7 pts)
Running (treadmill):
0:20:00 || 3.3 km (+194 pts)
I'm logging toe touches as sit ups, as I can't find the proper thing. Also logging side plank with twist as side plank. Can't seem to find a way to log plank to push up?
Having a fast day again today. I'm on around 165 calories as of 18:20. My hands have turned deathly purple? Finding it's really effecting my circulation. Plan to have the rest of my calories later, just not actually hungry right now. Everywhere I could go for coffee has closed 0 -
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Since I started my new program and started doing squats again my training really has gone up a notch Properly hurting the day after I go to the gym now, never had that before!
Last Thursday workout:
Rowing 1500m 6:56
Exercise ball push up 12 x 3
Reverse Fly 3kg 12 x 3
Barbell lunge 25kg 12 x 3 x2legs KILLER!
Assisted dips 26kg 12 x 2 or 21.5kg x12
Barbell bent over row 30kg 12 x2, 25kg x12
Plank 60s
Lying straight leg raise 12 x3
Side plank twist 12 x3 x2sides
Toe touches 12 x3
Squats 20kg x12, 30kg x 8, 40kg x 8, 45kg x 6
Deadlift 35kg x 12, 40kg x 5
BENCHPRESS! 30kg 8 x3
I did benchpress again and my 45kg squats are feeling better! Goal is 50kg by May, I have no idea whether that's ambitious or not... 0 -
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Rowing (machine):
0:06:58 || 1500 m (+147 pts)
Decline Push-Up:
12 reps (+23 pts)
12 reps (+23 pts)
8 reps (+15 pts)
Barbell Lunges:
25 kg x 12 reps (+106 pts)
25 kg x 12 reps (+106 pts)
25 kg x 12 reps (+106 pts)
25 kg x 12 reps (+106 pts)
25 kg x 12 reps (+106 pts)
25 kg x 12 reps (+106 pts)
Dips - Triceps Version:
12 reps || assisted || 33 kg (+2 pts)
5 reps || assisted || 26 kg (+2 pts)
6 reps || assisted || 26 kg (+2 pts)
Bent Over Barbell Row:
30 kg x 12 reps (+36 pts)
35 kg x 8 reps (+37 pts)
35 kg x 8 reps (+37 pts)
Side Plank:
20 sec (+18 pts)
20 sec (+18 pts)
20 sec (+18 pts)
20 sec (+18 pts)
20 sec (+18 pts)
20 sec (+18 pts)
Sit-Up:
12 reps (+7 pts)
12 reps (+7 pts)
12 reps (+7 pts)
Other Bodyweight:
12 reps (+6 pts)
8 reps (+5 pts)
8 reps (+5 pts)
trx reverse fly
Chin-Up:
3 reps (+20 pts)
3 reps (+20 pts)
2 reps (+14 pts)
Standing Barbell Shoulder Press (OHP):
20 kg x 5 reps (+64 pts)
25 kg x 5 reps (+69 pts)
15 kg x 12 reps (+71 pts)
Elliptical Trainer:
0:20:00 || Moderate (+151 pts)
I decided to take it easy enough in the gym, left out squats. Feel like I'm doing crap in the gym lately though 0 -
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