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CeannRua

Going to start NROLFW after some PT sessions on squatting etc but for now going to do (a version of) routine 1 here http://www.stumptuous.com/workout-3

Wed 6 Feb (yesterday)
5 mins bike and warm-up stuff
BB split squat 3 x 12 @17.5kg - too light but don't want to put any more weight over my head
BB shoulder press 1 x 12 @ 12.5kg; 2 x 8 @ 15kg
Calf raise 1 x 15 with 12kg db; 1 x 15 with 14kg db - never did these before. Are they useful?
BB upright row 1 x 12 @ 15kg; 2 x 12 @ 17.5kg
Plank 3 x 1 min
Run 20 mins @ 10kph

CeannRua

Sat, 9 Feb

Cross trainer 15 mins
BB split squat 1 x 15 @ 17.5kg. Switched to dumbbells then: 1 x 15 @ 10kg; 1 x 15 @ 12kg
Bench press 1 x 12 with 10kg dbs; 2 x 5 with 12 kg dbs
Lat pulldown 3 x 12
Run - a measly 2k. Rubbish night's sleep last night and able for no more.

CeannRua

Mon, 11 Feb

Cross trainer 15 mins

Lunge 3 x 12 each side with 12kg dbs
Russian twist 3 x 20 with 12kg kettlebell. First time with this weight - not very pretty
Pulldown 1 x 12 @ 35kg, 40kg, 42.5kg
DB bench press 2 x 10 @ 10kg; 1 x 5 @ 12kg. Not pretty either with the 12kg

Bench dips 3 x 12
DB one-arm row 2 x 10 @ 12kg; 1 x 10 @ 14kg
Plank 2 x 1 min

Bike 20 mins

A bit messy today but finally got hold of the right instructor to get a session with the squat rack etc so meeting him later in the week - yay!!

CeannRua

Wed, 13 Feb

Arms a bit achy today so skipped the weights. Some stretching, run 5k and 20 mins on bike.

CeannRua

Sat, 16 Feb

Had a session with the instructor at the gym the other day on squatting, deadlifting and some other stuff. I was going to start NROLFW but he gave me a program so I think I'll stick with that for the next month or so. It was totally odd when he was showing me how to use the squat rack. The three other people in the weights area all more or less stopped what they were doing to turn around and look at me (two of them women). This wasn't anywhere close to furtive glances - more full on gawping. I don't know what the idea was but if I was new to the place or self-conscious I dunno that I'd be rushing back!!!

Today, swim for 30 mins. Then went into the gym with the idea of practising some squats and figuring out what weights to use for the new program. Hardly anyone in the gym but nowhere free to squat. So messed around for a bit but will have to try again tomorrow.

CeannRua

Sun, 17 Feb

Warmup
Squat 1 x 15 @ 20kg; 2 x 15 @ 22.5kg. Tried a set with 25kg and did seven but was a bit wrecked at this stage
Deadlift 1 x 15 @ 20kg; 2 x 15 @ 22.5kg
Calf raise 3 x 15 with 10kg db
Bicep curl 3 x 15 with 6kg dbs
Tricep press 3 x 15 with 4kg dbs
Bench press 3 x 12 @ 20kg
Cable row 3 x 15 @ 21, 23, 26kg
Shoulder press 3 x 12 with 6kg dbs
Cable crunch 3 x 15 @ 21, 23, 26kg
This is a program I got at the gym. Don't know if there are too many exercises??

Cross trainer 10 mins

CeannRua

Tue, 19 Feb

Warmup - bike for 10 mins, stretches

Squat - 1 x 15 @ 20kg; 1 x 15 @ 25kg; 1 x 15 @ 30kg
Deadlift - 1 x 15 @ 20kg; 2 x 10 @ 25kg
Calf raise - 3 x 15 @ 10kg
Bicep curl - 3 x 15 @ 6kg
Tricep press 3 x 15 @ 6kg
Bench press 3 x 12 @ 20kg
Shoulder press 3 x 12 with 6kg dbs
Cable row 1 x 15 @ 23kg; 2 x 15 @ 26kg
Cable cruch 1 x 15 @ 23kg; 2 x 15 @ 26kg

CeannRua

Thurs, 21 Feb

Was supposed to do weights today but wasn't feeling great so only did a little plus cardio.

Squats
1 x 15 @ 20kg
1 x 15 @ 25kg
3 x 10 @ 30kg

Deadlift
1 x 15 @20kg
1 x 15 @25kg
2 x 10 @ 30kg

Run 10 mins; cross trainer 30 mins

CeannRua

Sat, 2 Mar

I hurt my back last weekend so wasn't at the gym until today. Had been cycling for 3+ hours last weekend so not too bad. Felt weak after my week off so only did some of my weights program.

Squat
2 x 15 @ 20kg
2 x 15 @ 25kg
2 x 12 @ 30kg

Deadlift
2 x 15 @ 20kg
2 x 15 @ 25kg
1 x 12 @ 30kg

Bench press 3 x 12 @ 20kg
Cable crunch 3 x 15 @ 26kg
Cable row 3 x 15 @ 26kg

Cross trainer 15 mins

CeannRua

Tue, 5 March

Warm-up stretches and 5 minutes on bike

Squat
12 x 20kg
12 x 25kg
12 x 30kg
8 x 32.5kg
8 x 32.5kg
8 x 32.5kg

Deadlift
12 x 20kg
12 x 30kg
Am crap at deadlifting. Whatever I'm doing wrong it feels uncoordinated so I stopped. Must go have a look at some stuff on youtube.

Bench press
12 x 20kg
12 x 20kg
8 x 22.5kg
8 x 22.5kg

Bicep curl
3 x 12 @ 6kg

DB shoulder press
3 x 12 @ 6kg

DB tricep press
3 x 12 @ 6kg

Cable row
3 x 15 @ 26kg

Cable crunch
1 x 15 @ 23kg
2 x 15 @ 26kg

Run 5 mins

CeannRua

Wed, 6 March

Mostly cardio today: bike 5 mins; cross trainer 30 mins; run 5 mins.

I think I figured out where I was going wrong with deadlifting courtesy of youtube. I was lowering my hips too much so was ending up in more of a squat stance. So practised some deadlifting:
1 x 12 @ 20kg
4 x 12 @ 30kg

Plank 3 x 1 min

CeannRua

Sat, 9 March

Warm-up stuff

Squat
2 x 12 @ 20kg
2 x 12 @ 30kg
3 x 10 @ 32.5kg

Deadlift
1 x 12 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 37.5kg
3 x 8 @ 40kg - form seems way better here than at lower weights

Bench press
1 x 12 @ 20kg
1 x 7 @ 25kg
1 x 6 @ 25kg - not in arms today

Cable row
3 x 15 @ 26kg

Cable crunch
3 x 15 @ 23kg

DB shoulder press
3 x 12 @ 6kg

DB bicep curl
3 x 12 @ 6kg

DB tricep press
3 x 12 @ 4kg

CeannRua

Wed, 21 March

I hurt my back again lately and was just doing cardio so didn't bother logging. Did a little weights today to see how it was. The back hasn't been helping with getting this programme done.

Cross trainer 5 mins

Cable crunch 3 x 15 @ 23kg
Cable row 3 x 12 @ 23kg

Squat
1 x 12 @ 20kg
3 x 10 @ 30kg
3 x 5 @ 35kg

Deadlift
1 x 12 @ 20kg
1 x 12 @ 30kg
2 x 12 @ 35kg

Shoulder press 3 x 12 @ 6kg
Bicep curl 3 x 12 @ 6kg

Run 20 mins

CeannRua

Sat, 23 March

Run 5 mins

Deadlift
1 x 12 @ 20kg
2 x 12 @ 30kg
2 x 12 @ 35kg
2 x 12 @ 40kg

Squat
1 x 12 @ 20kg
2 x 12 @ 30kg
2 x 12 @ 35kg

DB bicep curl 3 x 12 @ 6kg
DB shoulder press 3 x 12 @ 6kg

Cable crunch 3 x 12 @ 23kg
Lat pulldown 3 x 12 @ 35kg

Calf raise 3 x 12 with 10kg db

Run 5mins

CeannRua

Sunday, 24 March

Run 7k


Monday, 25 March

Run 5 mins

Squat
1 x 12 @ 20kg
2 x 12 @ 30kg
2 x 10 @ 35kg

Deadlift
1 x 12 @ 30kg
1 x 12 @ 35kg
2 x 12 @ 40kg
1 x 12 @ 42.5kg

Lat pulldown
1 x 12 @ 37.5kg
2 x 12 @ 40kg

Cable crunch
3 x 15 @ 23kg

Bicep curl 3 x 12 @ 8kg
One arm db shoulder press 3 x 8 @ 8kg

Calf raise 3 x 12 with 10kg db
Plank 2 x 1 min

CeannRua

Tuesday, 26 March
Run 5k

Wednesday, 27 March

Cross trainer 5 mins

Squat
1 x 12 @ 20kg
1 x 12 @ 30kg
1 x 12 @ 35kg
1 x 12 @ 37.5kg
2 x 5 @ 40kg

Deadlift
1 x 12 @ 30kg
1 x 12 @ 40kg
1 x 12 @ 42.5kg

Bench press
1 x 12 @ 20kg
2 x 8 @ 25kg

Bicep curl
3 x 12 @ 8kg

One-arm db shoulder press
3 x 8 @ 8kg

Cable crunch
1 x 12 @ 23kg
2 x 12 @ 26kg

Cable row
3 x 12 @ 26kg

Calf raise
3 x 12 with 10kg db

Bike 10 mins

Away from the gym for the next week now. I've been fooling around running small bits for ages but I'm going to do a 10k in May so need to start running outdoors and following a plan. Will be doing that in the coming week.

CeannRua

Thursday, 4 April

Squat
1 x 8 @ 20kg
1 x 12 @ 30kg
4 x 8 @ 40kg

Deadlift
1 x 12 @ 30kg
1 x 12 @ 40kg
1 x 12 @ 45kg

Bench press
1 x 8 @ 20kg
2 x 8 @ 25kg

One arm db shoulder press 3 x 8 @ 8kg
DB curl 3 x 10 @ 8kg

Tricep db press
2 x 12 @ 4kg
2 x 6 @ 6kg

Cable crunch 3 x 12 @ 26kg
Calf raise 3 x 12 @ 12kg db

Cable row 3 x 12 @ 26kg

Plank 2 x 1 minute

CeannRua

Saturday, 6 April

Run 5 minutes

Squat
1 x 8 @ 20kg
1 x 8 @ 30kg
1 x 8 @ 40kg
4 x 8 @ 42.5kg

Bench press
1 x 8 @ 20kg
1 x 8 @ 25kg
3 x 8 @ 28kg

Deadlift
1 x 12 @ 30kg
1 x 12 @ 40kg
2 x 12 @ 45kg

Cable crunch 3 x 12 @ 26kg
Cable row 3 x 12 @ 26kg

One-arm db shoulder press 3 x 8 @ 8kg

Tricep db press
1 x 12 @ 4kg
2 x 6 @ 6kg

Calf raise
2 x 12 with 12kg db

Cross trainer 10 minutes

CeannRua

Sunday, 7 April
Run 6k

Tuesday, 9 April
Squat
1 x 12 @ 30kg
1 x 12 @ 40kg
2 x 8 @ 42.5kg

Bench press
1 x 12 @ 20kg
2 x 8 @ 28kg

Cable crunch 2 x 12 @ 26kg
Cable row 2 x 12 @ 26kg

Calf raise 2 x 12 with 12kg db

DB bicep curl 3 x 10 @ 8kg
One-arm DB shoulder press 3 x 8 @ 8kg

DB tricep press
1 x 12 @ 4kg
2 x 6 @ 6kg

Cross trainer 10 minutes

Wednesday, 10 April
Run 5k. Treadmill. Ugh... it's so hot in the gym it's actually easier to run outside.
Cross trainer 10 minutes

Did a small bit of weights today cos I skipped some of my program yesterday.

Deadlift
1 x 12 @ 40kg
1 x 12 @ 45kg
2 x 8 @ 48kg

Lat pulldown
2 x 12 @ 35kg
1 x 12 @ 40kg

Cable crunch
2 x 12 @ 23kg
1 x 12 @ 26kg

DB lunge
2 x 8 with 10kg dbs

CeannRua

Sunday, 14 April

Squat
1 x 8 @ 20kg
1 x 8 @ 30kg
1 x 8 @ 40kg
3 x 8 @ 47.5kg
1 x 6 @ 47.5kg

Deadlift
1 x 12 @ 30kg
1 x 12 @ 40kg
1 x 12 @ 50kg

Bench press
1 x 8 @ 20kg
2 x 8 @ 25kg
1 x 8 @ 27.5kg

Bench dips 2 x 12
Plank 2 x 1 minute

Lat pulldown
1 x 12 @ 35kg
1 x 12 @ 40kg
1 x 12 @ 42.5kg

CeannRua

Monday, 15 April
Run 7km


Thursday, 18 April

Squat
1 x 8 @ 20kg
1 x 8 @ 30kg
1 x 8 @ 40kg
2 x 5 @ 50kg

Deadlift
1 x 12 @ 40kg
1 x 12 @ 50kg - must up this next week

Bench press
3 x 12 @ 20kg
2 x 3 @ 30kg

One-arm db shoulder press 3 x 8 @ 8kg

Cable crunch 3 x 12 @ 26kg

Lat pulldown 3 x 8 @ 42.5kg

Calf raise 3 x 12 with 12kg db

Front plank 2 x 1 minute
Side plank 2 x 30 seconds

Run 20 minutes
Cross trainer 15 minutes

CeannRua

I missed posting a few workouts this last week. Did a good bit of cardio and weights a couple of time including yesterday:

Thurs, 25 April

Run 5 mins

Squat
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 8 @ 45kg
1 x 5 @ 50kg

Bench
3 x 12 @ 20kg

Deadlift
1 x 8 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 55kg - thought my back was about to go so stopped here

Shoulder press 3 x 8 with 12.5kg barbell

Front plank 2 x 1 min
Side plank 2 x 30 secs each side
Bench dips 2 x 12

Lat pulldown 3 x 8 @ 42.5kg
Calf raise 3 x 12 with 12kg db
Cable crunch 3 x 12 @ 26kg

Some db lunges and side lunges

Cross trainer 10 mins

I didn't intend to lose weight with lifting heavier but have lost about 5lbs since starting this log. Must eat more. Didn't take measurements before starting so have only a vague idea of starting measurements but I think I've lost about an inch from both my hips and waist and around 2 inches from my bust.

CeannRua

Tuesday, 14 May

After a few weeks of messing around, I started NROLFW the other day. I don't know whether I'm going backwards or forwards starting this from the beginning with what I was doing previously but I think I'll stick with it.

Stage 1, Workout B1

Deadlift
3 x 15 @ 42.5kg

Superset
DB shoulder press 2 x 15 @ 6kg
Lat pulldown 2 x 15 @ 40kg

Superset
Lunge 2 x 15 with 12kg dbs
Supposed to do swiss ball crunches then but instead did:
Russian twists 2 x 20 with 10kg plate and plank 2 x 30 seconds

Bike 10 minutes

CeannRua

Wednesday, 15 May

Cross trainer 30 minutes
Run 10 minutes
Foam rolling


Thursday, 16 May - NROLFW, Stage 1 - workout A2

Squat
2 x 15 @ 35kg

Superset
Push-up (from knees) 2 x 15
Real push-ups 1 x 5 - have to work on these. I think the last time I did push-ups was PE class in secondary school
Seated row 2 x 15 @ 26.75kg

Superset
Step-up
1 x 15 with 10kg dbs
1 x 15 with 12kg dbs

Prone jackknife
2 x 8

Run 10 minutes
Cross trainer 10 minutes

This was too easy. Probably should've done a third round of weights rather than the cardio.

CeannRua

Saturday, 18 May

NROLFW, Stage 1, Workout B2

Deadlift 2 x 15 @ 45kg

Superset
DB shoulder press 2 x 15 @ 6kg
Lat pulldown 2 x 15 @ 37.5kg

Superset
DB lunge 2 x 15 @ 12kg

Russian twist
1 x 12 with 8kg kettlebell
1 x 10 with 12kg kettlebell

Side planks, front planks

Cross trainer 10 minutes

CeannRua

Monday, 20 May
NROLFW - Stage 1, Workout A3

Squat
2 x 12 @ 37.5kg

Alternating sets
Push-ups from knees
2 x 12

Seated row
2 x 12 @ 28.75kg

Real push-ups
1 x 10
1 x 9

Alternating sets
Step-ups
2 x 12 with 12kg dbs

Prone jackknife
2 x 10

... some more step-ups
1 x 12 with 14kg dbs

5 minutes run
15 minutes cross trainer

CeannRua

Wednesday, 22 May

NROLFW - Stage 1, Workout B3

Deadlift
2 x 12 @ 47.5kg

Alternating set
DB shoulder press
2 x 12 @ 6kg - must try to up the weight next time

Lat pulldown
2 x 12 @ 40kg


Alternating set
Lunge
2 x 12 @ 12kg

Side planks, front planks x 2

Russian twist with 12kg kettlebell
2 x 10

Run 15 minutes

CeannRua

Sat, 25 May

NROLFW, Stage 1, Workout A4

Squat
2 x 12 @ 37.5kg

Alternating set
Push-up
2 x 12

Seated row
2 x 12 @ 28.75kg


Alternating set
Step-up
1 x 12 @ 12kg
1 x 12 @ 14kg

Prone jack-knife
2 x 10

Bike 5 mins, Run 2km

CeannRua

Tuesday, 28 May

NROLFW, Stage 1, Workout B4

Deadlift
2 x 12 @ 47.5kg

Alternating set
DB shoulder press 2 x 12 @ 8kg
Lat pulldown 2 x 12 @ 40kg

Alternating set
Lunge 2 x 12 @ 12kg
Russian twist 2 x 10 with 12kg kettlebell
Side plank 4 x 20 seconds

Cross trainer 10 minutes

CeannRua

Tuesday, 4 June

Cycling - 50 minutes

NROLFW - Stage 1, Workout A5

Couldn't get near the squat rack so deadlifted today

Deadlift
3 x 10 @ 50kg

Superset
Push-up
3 x 10

Seated row
3 x 10 @ 28.75kg


Superset
Step-up
3 x 10 each side with 14kg dbs

Prone jack-knife
3 x 12

CeannRua

Wednesday and Thursday, 5 and 6 June

About an hour's cycling each day. Really should have gone to the gym today but way too nice out.

CeannRua

Friday, 7 June

NROLFW - stage 1, workout B5

Squat (swapped in as deadlifted last time)
3 x 10 @ 40kg

Alternating sets
Shoulder press
3 x 10 with 8kg dbs

Lat pulldown
1 x 10 @ 40kg
2 x 10 @ 42.5kg


Alternating sets
Lunge
1 x 10 with 12kg dbs
3 x 10 BW - my legs felt really tight so did these sets with no added weight

Front planks, side planks

Russian twists
3 x 10 with 12kg kettlebell

CeannRua

Sunday, 9 June
Cycle - about 30km


Tuesday, 11 June
Cross trainer 30 minutes
Bike 20 minutes
The boredom.


Wednesday, 12 June
NROLFW - stage 1, workout B6. Should have done an A workout but did this by mistake.

Deadlift
2 x 10 @ 50kg
1 x 10 @ 52.5kg
1 x 5 @ 55kg

Alternating sets
Shoulder press 3 x 10 with 8kg dbs
Lat pulldown 3 x 10 @ 42.5kg

Alternating sets
Lunge
2 x 10 with 12kg dbs
1 x 10 with 14kg dbs

Plank
3 x 1 minute

CeannRua

Thursday, 13 June
Cross trainer 25 minutes. Bored of gym then so went cycling for about an hour.


Saturday, 15 June
NROLFW - Stage 1, Workout A6

Squat
3 x 10 @ 40kg

Alternating sets
Push-ups
3 x 10

Seated row
2 x 10 @ 28.75kg
1 x 10 @ 31.25kg - last two were not so good

Alternating sets
Step-ups
3 x 10 with 12kg dbs. Weight down from last time but I was a bit wobbly doing these first thing this morning

Prone jack-knife
3 x 12

Foam-rolling and hip mobility stuff after seeing posts about this in the main Fitness forum.

Swim 30 minutes

CeannRua

Sunday, 16 June
Swim 40 minutes


Monday, 17 June
NROLFW, Stage 1, Workout A7

Deadlift (should've been squatting but there were two dudes busy doing their dumb-bell bench press in the squat rack. And plenty others looking resentfully at them!)
1 x 8 @ 50kg
2 x 8 @ 55kg

Push-up
3 x 8

Seated row
1 x 8 @ 28.75kg
2 x 8 @ 31.25kg

Step-up
1 x 8 with 14kg dbs
2 x 8 with 16kg dbs

Prone jack-knife
3 x 15

Cycle 40 minutes

CeannRua

Monday, 24 June

My back didn't feel great after last Monday so just cardio and lighter weights for the rest of last week. Managed to do the wrong workout today so this is NROLFW, Stage 1, Workout A8:

Squat
2 x 8 @ 40kg
1 x 8 @ 45kg

Alternating sets
Push-up
3 x 8

Seated row
3 x 8 @ 31.75kg

Alternating sets
Step-up
1 x 8 with 14kg dbs
2 x 8 with 16kg dbs

Prone jackknife
3 x 15

Went for a cycle then for about 45 minutes

CeannRua

Wed, 26 June
NROLFW - Stage 1, Workout B7

Deadlift
2 x 8 @ 55kg
2 x 5 @ 60kg

Alternating sets
Shoulder press
3 x 8 with 8kg dbs

Lat pulldown
1 x 8 @ 42.5kg
2 x 8 @ 45kg

Alternating sets
Lunge
1 x 8 with 12kg dbs
2 x 8 with 14kg dbs

Russian twist
2 x 8 with 12kg kettlebell

Bike 10 minutes

CeannRua

Going to start logging again here so -
Saturday, 24 August
NROLFW, Stage 2, Workout A1

Front squat/push press
2 x 10 @ 20kg. Didn't think I'd get through 20 push presses.

Alternating sets
Step-ups
1 x 10 with 10kg dbs
1 x 10 with 12kg dbs

Dumbbell one-point row
2 x 10 with 6kg dbs. Am sure I look like an idiot doing these.

Alternating sets
Static lunge, rear foot elevated
2 x 10 with 10kg dbs

Push-up
2 x 10

Alternating sets
Plank
2 x 1 minute

Cable horizontal wood chop
2 x 10 @ 8.75kg

Not on the program but did some deadlifting then
1 x 8 @40kg
2 x 5 @ 60kg
2 x 5 @ 70kg

10 minutes cross-trainer