Iron Lady.

Green Athene

Wednesday 25th February

Squat (oly bar)
20kg - 3 x 10 reps

Lunges (dumbbells)
7kg - 4 x 8 reps each side

Stiff leg deadlift (barbell)
25kg - 3 x 10 reps

Bent over rows (barbell)
25kg - 4 x 5 reps

Ab crunches (pulley)
26.25kg- 2 x 10 reps

Green Athene

Saturday 28th February

Squat (barbell)
20kg - 3 x 8 reps

Lat pull downs
20kg - 3 x 8 reps

Pull ups
1 x partial rep
3 x 5 reps with legs supported on the bar

Bench press (dumbbells)
8kg - 4 x 8 reps

Incline bench press (dumbbells)
8kg - 4 x 8 reps

Ab crunches (pulley)
28.75kg - 2 x 12 reps

Face pulls
6.25kg - 3 x 8 reps

1km run in 5:38 mins

I missed one workout this week, felt too tired during the week to make it twice to the gym.
My plan is to use lighter weights till the end of March and then start working on achieving deadlift/squat PBs again.

Green Athene

Tuesday 3rd March

Squat (oly bar)
20kg - 4 x 8 reps

Stiff leg deadlift (barbell)
25kg - 4 x 8 reps

Bent over rows (barbell)
25kg - 4 x 8 reps

Lunges (dumbbells)
7kg - 4 x 8 reps each side

Ab crunches (pulley)
28.75kg - 2 x 10 reps

4 mins on the stepper at level Random

Today it was so bright at 6 in the morning. It is good that days are getting longer...

Green Athene

Friday 7th March

Good mornings (barbell)
15kg - 4 x 8 reps

Deadlift (barbell)
30kg - 4 x 8 reps

Shoulder press (dumbbells)
9kg - 4 x 5 reps... this felt heavy

Face pulls
6.25kg - 4 x 8 reps

Ab crunches (pulley)
28.75kg - 1 x 10 reps
28.75kg - 1 x 8 reps

Bicep curls (dumbbells)
6kg - 4 x 8 reps each side

1 km run in 5:08 mins

Green Athene

Sunday 8th March

Bench press (dumbbells)
7kg - 4 x 8 reps

Incline bench press (dumbbells)
7kg - 4 x 8 reps

External rotation (pulley)
1.25kg - 4 x 8 reps each side

Pull ups
5 x partial ones
5 x with legs supported

Lat pull downs
30kg - 4 x 8 reps

Ab crunches (pulley)
28.75kg - 2 x 12 reps

Squats (barbell)
15kg - 4 x 8 reps

10 mins on the stepper

Green Athene

Tuesday 10th March

Squats (oly bar)
20kg - 4 x 8 reps

Stiff leg deadlift (barbell)
25kg - 4 x 8 reps

Bent over rows (barbell)
25kg - 4 x 8 reps

Ab crunches (pulley)
28.75kg - 2 x 12 reps

Rotary calf machine
45kg - 4 x 12 reps

Green Athene

Thursday 12th March

Good mornings (barbell)
10kg - 4 x 8 reps

Deadlift (barbell)
30kg - 4 x 8 reps

Shoulder press (dumbbells)
7kg - 4 x 8 reps

Ab crunches (pulley)
28.75kg - x 12 x10

Bicep curls (pulley)
6.25kg - 4 x 8 reps

Face pulls
6.25kg - 4 x 8 reps

5 mins on the stepper

Forgot to do my log for the last 2 workouts, just added Sunday and Monday now. I need to make sure I do it on the same day.

Green Athene

Saturday 14th March

Squats (oly bar)
20kg - 2 x 8 reps

Bench press (dumbbells)
7kg - 4 x 8 reps

Incline bench press (dumbbells)
7kg - 4 x 8 reps

Pull ups machine
With 20kg assistance - 4 x 8 reps...I am about 51kg body weight now so lifted more than half of my body weight.

Leg raises
4 x 8 reps

Ab crunches (pulley)
28.75kg - 2 x 10 reps

1km run in 5:24 mins

Green Athene

Thursday 19th March

Squat (oly bar)
20kg - 3 x 8 reps
30kg - 1 x 8 reps

Lunges (dumbbells)
7kg - 4 x 8 reps each side

Stiff leg deadlift (barbell)
25kg - 4 x 8 reps

Face pulls
6.5kg - 4 x 8 reps

Pull ups
2 x full reps
1 x partial rep

Hanging leg raises
3 x 5 reps

Ab crunches (pulley)
28.75kg - 2 x 10 reps

Green Athene

Saturday 21st March

Good mornings (oly bar)
20kg - 4 x 8 reps

Deadlift (barbell)
25kg - 4 x 8 reps

Shoulder press (dumbbells)
7kg - 4 x 8 reps

Face pulls
6.5kg - 4 x 8 reps

Calf raises
1 x 15 reps
10 kg plates in each hand - 2 x 15 reps

Shrugs (plates)
10kg - 3 x 8 reps

Ab crunches (pulley)
28.75 - x 15 x 10 x 8 reps

Hanging leg raises
3 x 5 reps

0.42 mile run...confused with the miles on the treadmill, I am used to kilometers.

Green Athene

Sunday 22nd March

Walk 5.6 km ...Took my skipping rope and resistance band for an outdoor workout.

Stop 1:
Skipping
Lateral Raise - 3 x 8 reps
Bicep Curl - 3 x 8 reps

Stop 2:
Skipping
Step Ups - 2 x 8 reps

Stop 3:
Dips - 3 x 5 reps
Inverted Row - 3 x 5 reps

Stop 4:
Skipping

BossArky

I see someone did a copy paste!

Green Athene

BossArky wrote: »

I see someone did a copy paste!

Well spotted :P

Green Athene

Tuesday 24th March

Lunges (dumbbells)
8kg - 4 x 8 reps each side

Bent over rows (barbell)
20kg - 4 x 8 reps

Pull up machine
15kg - 4 x 8 reps

Lat pull dows
30kg - 4 x 5 reps

Rotary calf machine
45kg - 4 x 15 reps

1km run in 5:19 mins

Green Athene

Friday 27th March

Good mornings (oly bar)
20kg - 4 x 8 reps

Deadlift (barbell)
30kg - 4 x 8 reps

Shoulder press (dumbbells)
7kg - 4 x 8 reps

Bicep curls (dumbbells)
6kg - 4 x 8 reps each side

Face pulls
6.5kg - 4 x 8 reps

10 mins on the stepper at level Random

I felt very good after this workout, ready for the day...

Green Athene

Saturday 28th March

Squat (oly bar)
20kg - 1 x 8 reps

Bench press (dumbbells)
8kg - 4 x 8 reps

Incline bench press (dumbbells)
8kg - 4 x 8 reps

Pull ups
2 x full reps...this is feeling better every time I do it.
2 x partial reps

Leg raises
3 x 8 reps

External rotation (pulley)
1.5kg - 4 x 8 reps each side

Ab crunches (pulley)
22.5kg - 3 x 15 reps
22.5kg - 1 x 12 reps

Lat pull downs
30kg - 4 x 5 reps

1km run in 5:22 mins

Shrugs (plates)
10kg - 4 x 8 reps

Green Athene

Tuesday 31st March

Squat (oly bar)
20kg - 1 x 8 reps
30kg - 1 x 5 reps
40kg - 1 x 5 reps
20kg - 1 x 8 reps

Lunges (dumbbells)
7kg - 4 x 8 reps each side

Calf raises (holding dumbbells)
7kg - 3 x 15 reps

10 mins on the stepper at level Random

During today's workout I used the technique described in the book called Starting Strength for my squats and it felt much better. Holding the elbows up makes a difference.

Green Athene

Thursday 2nd April

Squat (oly bar)
20kg - 2 x 8 reps

Bench press (oly bar)
20kg - 1 x 8 reps
25kg - 1 x 5 reps
30kg - 1 x 1 rep
25kg - 1 x 5 reps
20kg - 1 x 8 reps...this was the first time doing bench press with the oly bar in 3 months. I feel stronger after using the dumbbells for the last while.

Pull ups
3 x 1 full reps
1 x 1 partial rep

Skipping

Green Athene

Saturday 4th April

Deadlift (oly bar)
30kg - 1 x 5 reps
40kg - 1 x 5 reps
45kg - 1 x 5 reps
50kg - 1 x 3 reps
50kg - 1 x 1 rep

Shoulder press (dumbbells)
7kg - 3 x 8 reps
7kg - 1 x 5 reps

Ab crunches (pulley)
26.25kg - 1 x 15 reps
26.25kg - 1 x 12 reps
26.25kg - 1 x 10 reps

4 mins rowing

15 mins on the stepper increasing the speed every 2 mins, started at level 6.

Green Athene

Tuesday 7th April

Squat (oly bar)
20kg - 1 x 5 reps...warm up
30kg - 2 x 5 reps
40kg - 1 x 5 reps
50kg - 1 x 2 reps...this is my new PB:)
20kg - 1x 5 reps

Bent over rows (barbell)
25kg - 4 x 8 reps

Face pulls
8.75kg - 4 x 8 reps

Lat pull downs
20kg - 2 x 10 reps

10 mins on the stepper

A good workout today, happy with the squats.

Green Athene

Thursday 9th April

Bench press (oly bar)
20kg - 4 x 8 reps

Pull ups
2 x full reps
1 x partial rep

Lat pull downs
20kg - 2 x 10 reps

Face pulls
7.5kg - 4 x 8 reps

1 km run in 5:25 mins

Green Athene

Saturday 11th April

Deadlift (oly bar)
35kg - 1 x 5 reps
40kg - 1 x 5 reps
50kg - 1 x 3 reps
60kg - 1 x 1 rep
60kg - 1 x 1 rep
50kg - 1 x 5 reps

Shoulder press (dumbbells)
7kg - 2 x 8 reps
7kg - 2 x 5 reps

Face pulls
7.5kg - 4 x 8 reps

20 mins on the stepper

Ab crunches (pulley)
20kg - 3 x 15 reps

Good performance on the deadlifts today, I will increase the weight next time, my PB at the moment is 1 x 1 at 65kg.

Green Athene

Monday 13th April

3 km run in 18:06 mins

I was planning to do some squats but the gym was so crowded, that reminded me how nice it is to go to the gym in the mornings.

Green Athene

Tuesday 14th April

Squat (oly bar)
20kg - 1 x 5 reps
30kg - 1 x 5 reps
40kg - 1 x 5 reps
50kg - 1 x 1 rep
52.5kg - 1 x 1 rep...PB this is above my body weight.
50kg - 2 x 3 reps
20kg - 1 x 5 reps

Bent over rows (barbell)
25kg - 4 x 8 reps

15 mins on the stepper at level Random

External rotation
1.5kg - 4 x 8 reps each side

Green Athene

Thursday 16th April

Deadlift (oly bar)
30kg - 4 x 8 reps

Run:
5 min walk at 5km/h
800m run at 10 km/h
400m walk at 5km/h
800m run at 10km/h
400m walk at 5km/h
800m run at 10km/h

I have signed up for half a marathon in early October 2009 so started training for that.

MCOS

Hey there, great job on squatting above your BW! Good log too, I like your dedication to your goals

johnny_knoxvile

I just started reading these logs, interesting stuff. Fair play for being so committed...

I'm have considering keeping a log when I get back to training after injury:(

Green Athene

johnny_knoxvile wrote: »

Fair play for being so committed...

MCOS wrote: »

Hey there, great job on squatting above your BW! Good log too, I like your dedication to your goals

Thanks both

Green Athene

Saturday 18th April

Bench press (oly bar)
20kg - 1 x 8 reps
25kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 1 rep...this is my old PB at flat bench press.
20kg - 1 x 8 reps

Run:
5 min walk at 5km/h
800m run at 10 km/h
400m walk at 5km/h
800m run at 10km/h
400m walk at 5km/h
800m run at 10km/h

Lat pull downs
25kg - 4 x 8 reps

Face pulls
6.75kg - 2 x 8 reps
8.75kg - 2 x 8 reps

Glute machine
15kg - 2 x 8 reps each side
20kg - 1 x 8 reps each side

Pull ups
4 x 1 full reps...:pac:

Green Athene

Tuesday 21st April

Squat (oly bar)
20kg -1 x 8 reps
30kg - 4 x 8 reps
20kg - 1 x 5 reps

Run
5 min walk at 6km/h
800m run at 10 km/h
400m walk at 6km/h
800m run at 10km/h
400m walk at 6km/h
800m run at 10km/h

The combination of one of the main lifts and the running works well for me.