The little engine that could

Spookyspook

I keep forgetting to log everything.

Started a new program.

8/12/14

20 minute=200 cal cross ramp elliptical

Dumbbell bench press
18kg x 15
22.5kg x 12
27kg x 10kg x 8

Incline bench press
18 x 15
22.5 x 12
22.5 x 10
22.5 x 6

Pec dec
11kg x 30

Cable crossover
13kg x 10 (3 sets)

Triceps pushdown
7kg x 15
9x12
11x10
14x8

Overhead tricep extension (dumbbell)
16kg x 15
18x8
20x6

Tried doing dips. Could only do 5.

Spookyspook

9/12/14

Elliptical 20 min= 210 cal
Abs= 20 min.

Squat
Warm up

61kg x 15
66 kg x 12
70 kg x 10
80 kg x 6

RDLs
43kg x 15
48kg x 12
50kg x 10
52kg x 8

Seated leg curls
36kg x 15
40kg x 12
45kg x 10
50kg x 8

Leg extensions
36kg x 20 ( 2 sets)
40kg x 15
45kg x 15

Wide-stance leg press
52kg x 15
60kg x 12
66 kg x 10

Leg curl burnout
36kg x 30

Spookyspook

Bp 100/60. I've cut out salt/ anything high in sodium, and most processed foods for a good two months now.

Cardio day. Not much to talk about.

Spookyspook

11/12/14

Some yoga.

Reverse grip lat pulldown
32kg x 15
36kg x 12
41 kg x 10
45 kg x 8

Bentover row (dumbbell)
16kg x 15 (each arm)
18kg x 12 (each arm)
20 kg x 10 ( each arm)
23kg x 8 ( each arm)

Seated cable row
30kg x 20 x 4(sets)

Lat pulldown
30kg x 30 x 1

Dumbbell curl
4kg x 15 ( each arm)
5kg x 12 ( each arm)
7kg x 10 ( each arm

Ez bar curl
14 kg x 15
14 x 12
14 x 10

Ez bar curl ( burnout)
11kg x 30

Biceps are my weakest

Spookyspook

12/12/14

Rowed for ten minutes straight.

shrugs
23kg x 20
27kg x 15
32kg x 12
36kg x 10

Dumbbell side raises
4.5kg x 15 x 3

Sitting Shoulder press
32kg x 15 x 3

Standing calf raises
41kg x 100 x 1( 34 narrow, 33 wide, 33 regular) no pause/stop in-between

Sitting shoulder press (burnout)
27kg x 30

Spookyspook

Saturday morning

Rolling

Running

Yoga

Spookyspook

I was accidently adding my dumbbells together in the above posts. oops

15/12/14

Dumbbell bench press
11kg x 15
13.5kg x 12
16kg x 10
18kg x 8

Incline bench press
9kg x 15
11kg x 12
13.5kg x 10
16kg x 8

Dumbbell flye
7kg x 30 x 1

Cable Crossover
4.5kg x 12 x 3

Narrow grip bench press
30kg x 12
30kg x 10
30kg x 8

Tricep pushdown
8kg x 15
10kg x 12
11kg x 10

Tricep pushdown(burnout)
10kg x 30 x 1

Dips
Made it to 8

Spookyspook

16/12/14

sick


Squat
Warm up

61kg x 15
66 kg x 12
70 kg x 10
80 kg x 6

Seated leg curls
36kg x 15x 4

Leg extensions
36kg x 20 ( 2 sets)
40kg x 15
45kg x 15

Wide-stance leg press
52kg x 15
60kg x 12
66 kg x 10

Leg curl burnout
36kg x 30

Spookyspook

18/12/14


Reverse grip lat pulldown
32kg x 15
36kg x 12
41 kg x 10
45 kg x 8

Bentover row (each arm)
16kg x 15
18 x 12
20 x 10
23 x 8

Seated cable row
30kg x 20 x 4(sets)

Lat pulldown
30kg x 30 x 1

Dumbbell curl
4kg x 15 ( each arm)
5kg x 12 ( each arm)
7kg x 10 ( each arm

Ez bar curl
14 kg x 15
14 x 12
14 x 10

Ez bar curl ( burnout)
11kg x 30


19/12/14

Arnold press
5kg x 15
7kg x 12
9kg x 10
11kg x 8

Machine shoulder press
36kg x 15 x 3

Bentover Lateral Raise
5kg x 15 x 3

Dumbbell shrug
16kg x 20
18kg x 15
20kg x 12
23kg x 10 *I have a video of this but I can't upload it yet; still a new user

Rowing- there's a fish game on the rower and you have to try and eat the fish to gain points. Really entertaining to watch while rowing. Makes you go faster too.

Standing calf raises
41kg x 100 x1 *34 wide, 33 narrow, 33 normal* No pause/stopping

Spookyspook

20/12/14

Cardio

RDL's
38kg x 15
43kg x 12
48kg x 10
50kg x 8

Barbell Reverse Lunge
30kg x 10 (each leg) x 3

Felt really sick after for some reason.

Spookyspook

23/12/14

elliptical and abs
Jump rope: 200. Kept getting caught on my ponytail.

Bench press
30kg x 5
34kg x 4 x 2
38.5kg x 3 x 2
43kg x 3 x 5

Squat
61kg x 5 x 1
65kg x 5 x 2
80kg x 5 x 5

Bench press (again)
30kg x 5 x 1
34kg x 5 x 1
38.5kg x 4 x 4

Dips: I made it to 15!

Spookyspook

24/12/14

elliptical
rolling

single arm db row
18kg x 15 (each arm)
20kg x 12 (each arm)
23kg x 10 (each arm)

Supine lat machine
20kg x 15
23kg x 12
25kg x 10

seated cable row
32kg x 10 x 3

So not feeling it today

Alf Veedersane

Maybe it's just cos I've never seen 'em but 23kg DBs?

Spookyspook

I'm currenty in America, but I'll be back to Dublin in a few weeks, so I've been converting my pounds. Just looked it up and 50lbs is 22.6 kg.

Spookyspook

27/12/14

elliptical= 100 calories
jump rope x 100

battle ropes
30 second intervals x 5
Felt drained

Bentover lateral raise
4.5kg x 15 x 3

Machine shoulder press
32kg x 15
36kg x 10
41kg x 8

Standing calf raises
40kg x 100 x 1
(34 wide, 33 narrow, 33 regular)

rowing= 10 minutes of playing the fishy game

Obsessed with my fitbit charger. Dont even need to use myfitness pal anymore.

Spookyspook

29/12/14

Started the Sheiko workout

Bench press
30kg x 5
34kg x 4 x 2
38.5kg x 3 x 2
43kg x 3 x 5

Squat
61kg x 5 x 1
65kg x 5 x 2
80kg x 5 x 5

Bench press (again)
30kg x 5 x 1
34kg x 5 x 1
38.5kg x 4 x 4

Dips: 10

Made a really yummy butternut squash lasagna last night (and bread).

Spookyspook

30/12/14

Ran a few laps

elliptical=200 calories

Jump rope= 230 jumps

Dumbbell side bend: 20 kg x 100 (50 each side)

Kettlebell swing: 7kg

Russian twists: 4.5 kg weighted ball

Annoyed, worked out, felt much better.

Spookyspook

31/12/14

Deadlift
55kg x 3 x 1(sets)
66kg x 3 x 2
79kg x 3 x 2

Incline bench press
11kg x 4 x 6(sets)

Dips
5x5

Deadlift from box
61kg x 4 x 4

Spookyspook

1/1/15

back&shoulders

2/1/15

Bench press
29.5kg x 5 x 1
34kg x 5 x 1
38.5kg x 4 x 1
43kg x 3 x 2
45kg x 2 x 2
43kg x 3 x 2
38.5kg x 4 x 1
34kg x 6 x 1
29.5kg x 8 x 1

Dumbbell fly
14kg x 5 x 5

Walked a few laps, did a few abs while waiting to squat

Squat
61kg x 5 x 1
66kg x 4 x 2
79kg x 3 x 2
84kg x 3 x 5

Good mornings
20kg x 5 x 5

Put avocado and banana in my protein shake!

JJayoo

Nice squats

Spookyspook

3/1/15

Morning yoga

elliptical

Jump rope=200

leg curl
32kg x 15
36kg x 12
41kg x 10

Sauna

JJayoo

Increase post count = videos = win

Spookyspook

Ok!

Spookyspook

5/1/15

Rolling

squats
61kg x 5 x 1(sets)
68kg x 4 x 1
84kg x 3 x 2
91kg x 2 x 5

bench press
29.5 x 5 x 1
34kg x 4 x 1
40kg x 3 x 2
45kg x 3 x 5

dumbbell fly
4.5kg x 10
5kg x 10
7kg x 10
9kg x 10
11kg x 10 (this was actually the right weight for me)

front squat
50kg x 3 x 2(sets)
61kg x 3 x 2
66kg x 2 x 2
First time doing them! Dont like it.

push ups
10 x 5 (sets)

Guys were making fun of me, so I challanged them to a push up war.

I have decided to become really really fit in 2015 and then go lay on the beach somewhere.

*I took a video of my back, tiny baby muscles are starting to show..and some shoulders!

Spookyspook

Tredmills were all super busy, weight area not so crowded. I liked

Spookyspook

I ate a lot of meat today.

Spookyspook

My squat two months ago: 114kg. I feel stronger since starting the Sheiko program. Correct link below.

Alf Veedersane

Unless my screen is wonky, there's no vidjo.

It plays but there's nothing but blackness.

Spookyspook

Should work now!

https://www.youtube.com/watch?v=n6iiMjZ_0W0&list=UU259C8ymICUhpwlobwF3sfw

JJayoo

eclectichoney

114kg :eek: Gratz and Kudos!

I forgot whose log i was in and went "jjayoo is a girl? huh?"

That's so awesome, 114.

Spookyspook

Haha! I'm sure he has his moments.

Warmed up on the ellipitcal to this song; it got me going! No idea what it says.

Abs

Gym was dead, had a dance off with one of the personal trainers


Battling ropes
30 second intervals x 4

rowed
500m in 2:35 minutes

Dumbbell shrugs
23kg x 10 x 4

Single arm dumbbell rows
23kg x 10 x 4

Cable rows
32kg x 8 x 3

Lat back machine
20kg x 10 x 3

Jump rope: 100

Nice sweaty workout

gymfreak

Nice work on the squats!!!

How is Sheiko going for ya?

Spookyspook

Really well, actually! I've only been doing it for two weeks, but I already feel stronger. I usually don't deadlift because I have terrible form and for some reason I just cant get it, so with this program I've just decided to do them at a lower weight. The 5x5's kill me, but it feels soooo good after!

ninamc

I read this on a Crossfit blog somewhere... The standard for a 500 metre row for beginners (women) is 2.30. The intermediate level was 2.00 mins even. That was the goal I set myself even though I don't do Crossfit Might be something to aim for.

Spookyspook

That's great to know, thanks!

Today's workout:

Deadlift
54kg x 3 x 1(sets)
66kg x 3 x 1
77kg x 3 x 2
84kg x 2 x 4

Bench press
30kg x 6 x 1
34kg x 6 x 2
38kg x 6 x 4

Dumbbell fly
16kg x 5 x 5

Deadlift from box
61kg x 4 x 1
73kg x 4 x 1
84kg x 4 x 4
was suppose to do another 4 x 4 at 88kg buuuuut I really struggled with the last set there. My hips keep coming up when I lift off. Will take a video next time.

I've also decided that sumo stance is more comfortable for me.

Spookyspook

Squat
61kg x 5 x 1
66kg x 4 x 1
80kg x 3 x 2
91kg x 2 x 5

Bench press
29.5kg x 5 x 1
34kg x 4 x 1
41kg x 3 x 2
45kg x 2 x 2
43kg x 3 x 1
39kg x 5 x 1
32kg x 7 x 1

Dummbell fly
9kg x 10 x 2
11kg x 10 x 3

Squat
61kg x 5 x 1
66kg x 5 x 2
80kg x 4 x 4

Back extensions

Resistance bands

Made a crustless quiche with almond milk, goats cheese, and veg. Was yum!

Spookyspook

10/1/15

Short workout

Standing calf raises
40kg x 100 (34,33,33: wide, narrow, regular)

Leg curls
36kg x 8
41kg x 8
45kg x 8

RDL's
45kg x 10 x 3

Leg extensions
32kg x 15
36kg x 12
41kg x 10
45kg x 8

Resistant bands
Bought a new roller. It's lovely and hurts so good.

Been carb cycling for a few weeks now. I can resist sweets no problem, but I looove bread.

JJayoo

Mmmm bread nom nom

eclectichoney

Spookyspook wrote: »

10/1/15

Bought a new roller. It's lovely and hurts so good.

What did you get? I have an unhealthy obsession with foam rollers

Spookyspook

I actually got it in America. I'm back to Dublin this week, so I could always pick you up one. I'll post a picture, but you probably have one similar! It's a good travel size one.

JJayoo

Home store and more had nice rollers on sale for 12.50 euro

http://www.homestoreandmore.ie/fitness-equipment/bodytech-advanced-yoga-foam-roller-32x15cm/invt/061909

and here is a list of all the store locations

http://www.homestoreandmore.ie/stories/store-locator/scat/storelocator

eclectichoney

Spookyspook wrote: »

I actually got it in America. I'm back to Dublin this week, so I could always pick you up one. I'll post a picture, but you probably have one similar! It's a good travel size one.

Ah thanks! No I already have three - two from Foam Rollers by Design and a Grid mini - just always interested in them (sad, I know )

Spookyspook

There's no shame in that!

Spookyspook

12/1/15

Sooooooo crowded. So so much.

Squat
61kg x 5 x 1
75kg x 4 x 1
82kg x 3 x 2
95kg x 2 x 4

Bench
30kg x 5 x 1(sets)
34kg x 4 x 1
41kg x 3 x 2
45kg x 3 x 6

Dumbbell fly
16kg x 10 x 5 (sets)

Push ups
10 x 5 (sets)

Leg press (because the squat machine was swamped)
61kg x 5 x 1
68kg x 3 x 1
79kg x 3 x 1
91kg x 3 x 4

Spookyspook

13/1/15

Deadlift
61kg x 3 x 2 (sets)
66kg x 3 x 2
73kg x 3 x 4

Bench
30kg x 5 x 1
34kg x 4 x 1
41kg x 3 x 2
45kg x 2 x 3
50kg x 2 x 2
45kg x 3 x 2
And then I was peer preasured into maxing out at 61kg. I did it!

Dumbbell fly
18kg x 5 x 5

Deadlift from boxes or rack pulls(no boxes, improvised)
68kg x 4 x 1
77kg x 4 x 2
91kg x 3 x 2
100kg x 2 x 3

Light lunges
20kg x 5 x 5

Spookyspook

14/1/15

Tiiiired
Short cardio day and some rowing.

Yoga

Spookyspook

Small bits of cardio. Still looking for a good gym nearby. Found a nice little supplement store 2 minutes away. So many questbars

Spookyspook

I just did ZUU trx. I'm dying! based on primal movement patterns. I think I'm better at slow things like weight lifting and yoga!

eclectichoney

Spookyspook wrote: »

I just did ZUU trx. I'm dying! based on primal movement patterns. I think I'm better at slow things like weight lifting and yoga!

They just started doing ZUU training in my gym - never tried it :eek::eek: