Iron Lady.

Killme00 · 21-04-2009 11:35am

Green Athene wrote: »

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.

How long did this take? I think i'll try it tonight.

Green Athene · 21-04-2009 11:39am

Killme00 wrote: »

How long did this take? I think i'll try it tonight.

Hi Killme00, the running takes about 27 mins.

Green Athene · 25-04-2009 12:11pm

Saturday 25th April

Stiff leg deadlift (barbell)
30kg - 4 x 8 reps

Run (29:29 mins, 4.1km altogether, 210 kcal)
5 min walk at 6 km/h
800 m jog at 10.1km/h
400 m walk at 6 km/h
1.2km jog at 10.1 km/h
400 m walk at 6 km/h
800 m jog at 10.1 km/h

Pull throughs
3.5kg - 1 x 8 reps
5kg - 2 x 8 reps...first time doing this exercise, BossArky showed me how to do it. My lower back felt tired after just 3 sets.

Face pulls
10kg - 1 x 8 reps
7.5kg - 3 x 8 reps

Pull ups
1 x 1 full rep
1 x 1 negative

Ab crunches (pulley)
21.25kg - 4 x 12 reps

I missed my workout on Thursday morning due to some work commitments. I am happy with today's run.

Green Athene · 28-04-2009 2:31pm

Tuesday 28th April

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

Running - 4.1 km altogether , 220 kcal
5 min walk at 6 km/h
1.6km jog at 10.2 km/h
400 min walk at 6 km/h
1.6km jog at 10.2km/h

Running today felt harder than last time but will stick to it, the half marathon is in October and need to train for it. I am doing a 5k race next week,my first race ever

I will post feedback about it next Wednesday.

Green Athene · 30-04-2009 5:43pm

Thursday 30th April

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

Running (4.1 km altogether, 25:29 mins)
5 min walk at 6 km/h
3.6 km run at 10.3 km/h

I went to bed too late last night, felt tired this morning.

Green Athene · 02-05-2009 1:32pm

Saturday 2nd May

Bench press (oly bar)
20kg - 1 x 8 reps
30kg - 1 x 4 reps
35kg - 1 x 1 rep
40kg - 1 x 1 failed
35kg - 1 x 1 rep
37.5kg - 1 x 1 rep failed...I think I was too tired from attempting 40kg before. Well,next time...
25kg - 1 x 12 reps..happy with this.

Run (240 kcal, 28:05 mins, altogether 4.5 km)
5 mins walk at 6 km/h
4 km run at 10.4 km/h

Pull ups
4 x 1 full reps
2 x 1 partial reps

External rotation
1.25kg - 6 x 8 reps each side

Ab crunch (pulley)
21.25kg - 4 x 15 reps

I got new runners yesterday, went to a Runner's Need shop to get them fitted. It was worth it, they felt great during today's run.
My 5km race is on next Wednesday so will not do any more running beforehand but just weights.

Green Athene · 07-05-2009 7:14pm

Wednesday 6th May

Took part in the 5k run for Cancer Research in Battersea Park in London. Running with thousands of other people was very exciting and motivating, the 5k distance was over so soon

I managed to run the 5k race in 27:30 mins which I am happy with as I have never run that far outside before. All the running training that I have been doing in the last few weeks is working

Green Athene · 07-05-2009 7:20pm

Thursday 7th May

I was supposed to go to the gym this morning but felt knackered after yesterday's run, will wait till Saturday.

Today I went to the post office to collect some protein & other bits and pieces ordered by BossArky, I should have left him carry it, it was well over 21kg :eek: and it felt heavy. Carrying this huge box must have looked very amusing to any observers as I was stopping after every 10 steps, taking a break and continuing for another 10 steps before stopping again. The distance that usually takes about 5 mins took me over 30 mins :rolleyes:
This was my today's workout

BossArky · 07-05-2009 7:53pm

Green Athene wrote: »

5k race in 27:30 mins

Well done. Your training paid off!

Green Athene wrote: »

Today I went to the post office to collect some protein & other bits and pieces ordered by BossArky, I should have left him carry it, it was well over 21kg :eek:

Think of it as a deadlift and farmers walk combined

Thank you!

Malteaser! · 08-05-2009 9:01pm

Green Athene wrote: »

Wednesday 6th May

Took part in the 5k run for Cancer Research in Battersea Park in London. Running with thousands of other people was very exciting and motivating, the 5k distance was over so soon

I managed to run the 5k race in 27:30 mins which I am happy with as I have never run that far outside before. All the running training that I have been doing in the last few weeks is working

Woot, that's awesome!! Congrats!!

I'm so jealous of you being able to stick with the cardio, I wish I could but I get so bored so quickly!!

Green Athene · 10-05-2009 10:56am

Malteaser! wrote: »

Woot, that's awesome!! Congrats!!

Thanks Malteaser

I need to keep training for my half marathon in October, still plenty of time but to run for 21km is going to be some challenge.

Green Athene · 10-05-2009 11:06am

Saturday 9th May

Bench press (oly bar)
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 3 reps
35kg - 1 x 1 rep
37.5kg - 3 x 1 failed :mad:....will try again next time.
25kg - 1 x 5 reps
20kg - 1 x 5 reps

Run (240kcal, 4.5km altogether, 27:51 mins)
5 mins at 6 km/h
4km at 10.5km/h

Pull throughs
6.25kg - 5 x 8 reps

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

Face pulls
8.25kg - 5 x 8 reps

External rotation
1.25kg - 5 x 8 reps each side

Cool down
5min walk at 6km/h and incline 3

That was a great session, spent around 2.5h in the gym, the longest time in a while :pac:

j@utis · 10-05-2009 6:40pm

Hey, good work and keep posting. I like reading other girls logs but we have so little of them (maybe 2 or 3??).

Green Athene · 14-05-2009 5:36pm

Tuesday 12th May

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

Run (267kcal, 30:06 min, 4.9km altogether)
5 mins walk at 6km/h
4.4km run at 10.5km/h

Green Athene · 14-05-2009 5:37pm

Thursday 14th May

Deadlift (oly bar)
40kg - 4 x 5 reps

Run (267kcal, 30:06 min, 4.9km altogether)
5 mins walk at 6km/h
4.4km run at 10.5km/h

On Saturday I am doing my last 4.4km before increasing the distance, willl increase speed to 10.6km/h. You do not feel this small increase but in the long run it will help me with my speed.

SoWatchaWant · 14-05-2009 10:26pm

Green Athene wrote: »

Thursday 14th May

Deadlift (oly bar)
40kg - 4 x 5 reps

Run (267kcal, 30:06 min, 4.9km altogether)
5 mins walk at 6km/h
4.4km run at 10.5km/h

On Saturday I am doing my last 4.4km before increasing the distance, willl increase speed to 10.6km/h. You do not feel this small increase but in the long run it will help me with my speed.

Ah, you inspire me!

OK-Cancel-Apply · 16-05-2009 3:43pm

So how much do you weigh now?

Green Athene · 16-05-2009 5:21pm

Saturday 16th May

Bench press (dumbbells)
10kg - 4 x 5 reps

Incline bench press (dumbbells)
10kg - 2 x 5 reps

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

Pull ups
1 x 1 full rep
1 x 1 partial rep

Run (265 kcal, 4.9km altogether, 29:51 mins)
5 mins walk at 6km/h
4.4km run at 10.6km/h....the increase by .1 was ok, did not feel it at all.

I wanted to do more weights this morning but the gym was too crowded and had no patience to wait around.

Green Athene · 16-05-2009 5:30pm

OK-Cancel-Apply wrote: »

So how much do you weigh now?

I am 51kg at the moment.

Green Athene · 21-05-2009 9:15pm

Wednesday 20th May

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

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

Deadlift (barbell)
30kg - 4 x 8 reps

Shoulder press (dumbbells)
7kg - 4 x 5 reps

Bicep curls (dumbbells)
7kg - 4 x 5 reps

Face pulls
6.25kg - 4 x 8 reps

I moved the running to tomorrow to do it outside with BossArky.

Green Athene · 21-05-2009 9:20pm

Thursday 21st May

Walk 5.6km

Stop A: ~5 mins Skipping

Stop B: ~1km warm up jog, then 3 sets of :
Sprints 400m (100m slow, 100m fast, 100 slow, 100m fast)

The distance for the sprints was over two football pitches length on length.
1st 400m in 2:17 mins
2nd 400m in 2:08 mins
3rd 400m 1:56 mins Well done to me :P

I had my heart rate monitor on and I burnt about 300 kcal.

Green Athene · 23-05-2009 1:04pm

Saturday 23rd May

Bench press (oly bar)
20kg - 1 x 8 reps
30kg - 1 x 1 rep
30kg - 1 x 1 rep
35kg - 2 x 1 rep
40kg - 1 x 1 rep failed
25kg - 1 x 8 reps
20kg - 1 x 10 reps

Thrusters (barbell)
15kg - 1 x 5 reps
15kg - 3 x 8 reps
15kg - 2 x 5 reps

I am going to do my run tomorrow morning, felt tired after the thrusters.

Green Athene · 25-05-2009 8:07pm

Green Athene wrote: »

Saturday 23rd May
Bench press (oly bar)
35kg - 2 x 1 rep

Here is my bench press vid:

https://www.youtube.com/watch?v=7RoIIj_msTI

Green Athene · 05-06-2009 8:22am

Wednesday 27th May

Run 16:38 mins in Bonn, Germany

Green Athene · 05-06-2009 8:25am

Sunday 31st May

Bench press (oly bar)
20kg - 1 x 8 reps
25kg - 1 x 8 reps
25kg - 1 x 6 reps
25kg - 1 x 5 reps
25kg - 1 x 4 reps
25kg - 1 x 3 reps
20kg - 1 x 8 reps

T-bar rows (oly bar)
5kg - 1 x 8 reps
10kg - 3 x 8 reps

Run (32:08 mins, 5.3 km)
5 mins walk at 6 km/h
4.8km run at 10.6 km/h

External rotation
1.25kg - 4 x 8 reps each side

Green Athene · 05-06-2009 8:43am

Thursday 4th June

Run 20 mins in Bonn, Germany

Green Athene · 08-06-2009 8:20pm

Sunday 7th June

Squat
20kg - 1 x 8 reps
30kg - 1 x 5 reps
35kg - 1 x 3 reps
40kg - 1 x 1 reps
50kg - 1 x 1 reps
25kg - 1 x 20 reps
20kg - 1 x 8 reps

Press Ups
15 reps..video to follow

Pull Ups
1 x 1 full rep
1 x 2 partial reps
3 x 3 reps negatives

Face Pulls
6.25kg - 1 x 8 reps
8.25kg - 2 x 8 reps

Ab Pull Down
21.75kg - 3 x 12 reps

No running today after all the squats.

This is the last session before holiday, looking forward to a sunny break.

rubadub · 09-06-2009 1:10pm

Do you every try chinups? i.e. palms facing you (or do you already mean palms facing when you say "pullups"). Most people find chins easier than pullups though similar muscles are being used. I increased my chinups a lot and the pullups followed, but it is nicer to be chinning as you can do more reps.

Bodyrows could also be done at higher reps, which will also improve the pullup ability.

https://www.youtube.com/watch?v=Iidgi91mFWE

Green Athene · 23-06-2009 10:08pm

rubadub wrote: »

Do you every try chinups? i.e. palms facing you (or do you already mean palms facing when you say "pullups"). ...
Bodyrows could also be done at higher reps, which will also improve the pullup ability.

Thanks for your comments Rubadub. I do pull ups with a neutral grip, i.e. palms facing each other at the moment.
I am going to incorporate bodyrows in my next workout and post my feedback

Green Athene · 23-06-2009 10:13pm

Thursday 18th June

Squats (oly bar)
20kg - 1 x 8 reps
25kg - 4 x 8 reps
20kg - 1 x 8 reps...I did all reps outside the squat rack as due to my height I hit the side bars when squatting and cannot go all the way to parallel. I could feel my muscles work more outside the rack.

Lunges (oly bar)
25kg - 4 x 15 reps

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

1 km run...first run after lots of ice cream on holidays

Iron Lady.

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