Iron Lady.

Green Athene

Age: 28

Sex: F

Weight:52 kg

Height: 156 cm

Current gym experience: going to the gym at least 3x a week

Current life style: computer desk job

Aims:

• get toned, currently I feel like a bit flabby around bum and tummy
• lose 4 kg of weight
• run 5k in 27 mins
• be able to run 10k in less than 1h

l

Green Athene

Friday 31 August 2007

30 kg - 3 x 8 on the Leg abductor

30kg - 3 x 8 on the Leg adductor

12.5 kg - 3 x 8 cable pull down

20kg x 1/25kg x 2 Barbell Bench press

20kg - 3 x 8 Squat

10 kg - 3 x 8 Incline Dumbbell bench press

3 x 8 Swiss ball crunch

25kg - 3 x 8 Calf press

5 kg - 3 x 8 Triceps extension

5kg - 3 x 8 Dumbbell curl

20 kg - 3 x 8 Back extension machine

3 x 8 Dips with own weight

Green Athene

Saturday 1 September 2007

25kg - 3 x 8 Leg extension

25kg - 3 x 8 Leg curl

5kg - 3 x 8 Dumbbell curl

10 kg - 3 x 8 Lunges

3 x 12 Swiss ball crunch

3 x 12 Swiss ball side crunch

10 kg - 3 x 8 Dumbbell standing military press

12.5 kg - 3 x 8 Upright cable row

15kg - 3 x 8 Straight leg deadlift

6 kg - 3 x 8 Pec fly

30kg - 3 x 8 Leg adductor

30 kg - 3 x 8 Leg abductor

1k run at 9km/h

Green Athene

Sunday 2 September 2007

5 x 100 m run in the park

3 x 10 push ups

3 x 10 squats

3 x 10 crunches

Green Athene

Monday 3 September 2007

12 kg - 3 x 8 dumbbell bench press

12 kg - 3 x 12 squats

6 kg - 3 x 8 tricep extension

20 kg - 3 x 8 upright row

20 kg - 3 x 8 pulldown

35 kg - 3 x 8 back extension

1 km run at 9.5 km/h

Avoiding carbs in the evening since 30 August 2007.

Green Athene

Tuesday 4 September 2007

2.5 kg - 3 x 8 wrist curl

2.5 kg - 3 x 8 wrist reverse curl

6 kg - 3 x 8 bicep dumbbell curl

8.5kg - 3 x 8 side bend

30 kg - 3 x 8 leg abduction

12 kg - 3 x 8 straight leg dumbbell deadlift

2.5kg - 3 x 8 dumbbell fly

12kg - 3 x 8 rear dumbbell lunge

25kg - 3 x 8 close grip pulldown

12 kg - 3 x 8 dumbbell shrug

Green Athene

Thursday 6th September 2007

Dumbbell fly
3 kg - 3 x 8

Dumbbell tricep extension
5kg -3 x 8

Run 2k
11.30min

Dumbbell bicep curl
5kg - 3 x 8

Bench press (incline)
20kg - 3 x 8
25kg - 1 x 5

Squat
30kg - 3 x 8

Side bend
10 kg - 3 x 8

Pull up
Attempted 5 but moved only 2mm

davyjose

Well done Greene Athlete, you seem really determined with this. Keep going and you'll get the results you want

Hanley

Looking good so far. It's good to see more girls posting.

Green Athene

Thanks, I want to stick to my plan:)

Green Athene

Friday 7th September 2007

5 x 100m sprint in the park

Deadlift (straight leg)
15kg - 3 x 8

Bent over row (barbell)
20kg - 3 x 8

Leg adduction
30kg - 3 x 8

Leg abduction
35kg - 3 x 8

Bench press (barbell)
30kg - 3 x 5

Upright row (cable)
12.5kg - 3 x 8

Wrist curl (barbbell)
3kg - 3 x 8

Reverse wrist curl (barbell)3kg - 3 x 8

Dips (body weight)
3 x 8

Shrug (dumbbell)
6 kg - 3 x 8

Squat (body weight)
3 x 8

---

Weight: 51kg:)

Green Athene

Saturday 8 September 2007

Squat (barbell)
30 kg - 1 x 8
20kg - 2 x 8

Fly (dumbbell)
5kg - 3 x 8

Rotary Calf
25kg - 3 x 8

Lat pull down
35kg - 1 x 8
30kg - 2 x 8

Lunge (barbell)
15kg - 3 x 8

Tricep extension
6kg - 3 x 8

Bench press
25kg - 3 x 8

Shoulder press (dumbbell)
6kg - 3 x 8

remus808

I wish I was this dedicated- and I'm a rugby player!

Green Athene

Tuesday 12th September 2007

Deadlift (barbell)
20kg - 3 x 8

Bicep curl (dumbbells)
6kg - 3 x 8

Lat Pull down
25kg - 3 x 8

Calf raise (body weight)
3 x 8

Leg extension
18kg - 3 x 8

Leg curl
18kg - 3 x 8

Weight: 50,5kg:)

Green Athene

Wednesday 12 September 2007

Bench press (dumbbells)
6kg - 3 x 8

Lunges (dumbbells)
8.5kg - 3 x 8

Leg press
51kg - 3 x 8

Upright row (cable)
25kg - 3 x 8

Wrist curl (dumbbells)
2.5kg - 3 x 8

Reverse wrist curl (dumbbells)
2.5kg - 3 x 8

Tricep extension (dumbbells)
6kg - 3 x 8

Run 1k at 10km/h, time 6min 3sec

Green Athene

Friday 14th September 2007

Bicep curl (dumbbells)
6kg - 3 x 8

Incline bench press (machine)
25kg - 3 x 8

Incline bench press (barbell)
20kg - 3 x 8
25kg - 3 x 8

Straight arm pulldown (cable)
12.5kg - 3 x 8

Leg abductor
30kg - 3 x 8

Leg adductor
30kg - 3 x 8

Squat (barbell)
30kg - 3 x 8

Green Athene

Saturday 16th September 2007

Deadlift (barbell)
30kg - 3 x 8

Standing military press (barbell)
15kg - 3 x 8

Calf raises (own body weight)
3 x 8

Upright row (cable)
15kg - 2 x 8
12.5kg - 1 x 8

Bent over row (barbell)
20kg - 3 x 8

Shrug (dumbbell)
8kg - 3 x 8

Dips (own body weight)
3 x 8

Lat pull down
30kg - 3 x 8

Crunches (swiss ball)
3 x 20

Side bend (swiss ball)
3 x 20

Green Athene

Sunday 16th September 2007

Bench press (barbell)
27.5kg - 3 x 8

Squat (barbell)
35kg - 3 x 8

Leg curl
30kg - 3 x 8

Leg extension
30kg - 3 x 8

Rotary calf
30kg - 3 x 8

Back extension (machine)
30kg - 3 x 8


Overhead squat (barbell)
10kg - 3 x 8

Bicep curl (dumbbells)
5kg - 3 x 8

Lunges (dumbbells)
5kg - 3 x 8

Upright row (cabel)
10kg - 3 x 8

Reverse fly (dumbbells)
2.5kg - 3 x 8

Green Athene

Friday 21st September

20 mins on the cross trainer

Green Athene

Sunday 23rd September

Leg curl
30kg - 3 x 8

Leg extension
30kg - 3 x 8

Back extension
30kg - 3 x 8

Rotary calf
25kg - 3 x 8

Bent over row (barbell)
30kg - 3 x 8

Bench press (barbell)
27.5kg - 1 x 8
30kg - 2 x 8

Deadlift
35kg - 3 x 8

Tricep extension (dumbbell)
6kg - 3 x 8

Shoulder press (machine)
20kg - 3 x 8

Incline benchpress (machine)
20kg - 3 x 8

Fly (machine)
15kg - 3 x 8

Green Athene

Monday 24th September 2007

Squat
32.5kg - 3 x 8

Row machine (high)
20kg - 3 x 8

Bicep curl (dumbbells)
6kg - 3 x 8

Fly
3kg - 3 x 8

Reverse fly
2.5kg - 3 x 8

Lat pulldown
30kg - 3 x 8

Dips (own body weight)
3 x 8

Military press (standing barbell)
15kg - 3 x 8

Calf raises
own body weight - 1 x 8
5kg per arm - 2 x 8

BossArky

Green Athene wrote:

Sunday 23rd September

Bench press (barbell)
27.5kg - 1 x 8
30kg - 2 x 8

You are going to be bench pressing mini vans soon!

Green Athene

29th September 2007

Deadlift
35kg - 3 x 8

Lat pull down
30kg - 3 x 8

Dips (own body weight)
3 x 8

Bicep curls (dumbbells)6kg - 3 x 8

Bench press (machine)
20kg - 3 x 8

Leg press (machine)
50kg - 3 x 8

Green Athene

2nd October 2007

Squat (barbell)
27.5kg - 3 x 8

Calf raises (own body weight)
3 x 8

Incline bench press (dumbbells)
6.5kg - 3 x 8

Bicep curl (dumbbells)
6.5kg - 3 x 8

Back extension
30kg - 3 x 8

Tricep extension
6.5kg - 3 x 8

Green Athene

3rd October 2007

Bench press (barbell)
30kg - 3 x 8
20kg - 1 x 20
20kg - 1 x 15

Shrugs (dumbbells)
10kg - 3 x 8

Deadlift
40kg - 3 x 8

Green Athene

Friday 5th October 2007

Fly (dumbbells)
5kg - 3 x 8

Reverse fly
3kg - 3 x 8

Squats (barbell)
35kg - 3 x 8

Military press (barbell)
15kg - 3 x 8

Calf raises (own body weight)
3 x 20

Bent over row (barbell)
25kg - 3 x 8

Adductor
30kg - 3 x 8

Abductor
30kg - 3 x 8

Incline bench press (machine)
15kg - 3 x 8

Rotary calf
25kg - 3 x 8

Swiss ball crunches
3 x 12

Swiss ball side crunches
3 x 12

Green Athene

Saturday 6th October 2007

Dips (with 10kg assistance)
1 x 8

Dips (with 15kg assistance)
2 x 8

Pull up (with 10kg assistance)
1 x 5

Pull up (with 15kg assistance)
2 x 5

Pull downs (cable)
15kg - 1 x 8
12.5kg - 2 x 8

Tricep extension (dumbbells)
6kg - 3 x 8

Run 1km in 6mins

Leg extension
30kg - 3 x 8

Leg curl
30kg - 3 x 8

Low row
20kg - 3 x 8

dellas1979

Have you lost weight/toned up?

Green Athene

dellas1979 wrote:

Have you lost weight/toned up?

Yes, I am more toned that I used to be but still need to lose another 2kg to get to the weight I want:)

Green Athene

Monday 8th October 2007

Squats (barbell)
15kg - 3 x 8
Did them really low, so I am proud of myself;)

Incline bench press (dumbbells)
6kg - 3 x 8

Lunges (dumbbells)
6kg - 3 x 8

Lat pull downs
30kg - 3 x 8

Leg curl
20kg - 3 x 8

Leg extension
20kg - 3 x 8

Green Athene

Friday 12th October 2007

Close grip pull downs
30kg - 3 x8

Single leg split squat (dumbbells)
6kg - 3 x 8

Squats (barbell)
35kg - 3 x 8

Lunges (barbell)
20kg - 3 x 8

Dips (with 15 kg assistance)
3 x 8