Iron Lady.

Green Athene

Sunday 21st June

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

One arm dumbbell rows
7kg - 4 x 8 reps each side

Face pulls
6.25kg - 4 x 8 reps

Lat pull downs
30kg - 4 x 5 reps

4km run in 27:09 mins (not sure about the mins exactly)
Walk 5 mins at 6 km/h
Run at 10 km/h

I need to do my log on the same day next time, I kind of forgot the exact time for the run. Btw. I started a 10 km run training programme.

Green Athene

Wednesday 24th June

3km run in 19:30mins in Bonn...had to cross many traffic lights which added a minute or so to my running time.

Green Athene

Saturday 27th June

Squats (oly bar, outside the squat rack)
20kg - 1 x 8 reps
30kg - 4 x 8 reps

Lunges (oly bar)
20kg - 3 x 8 reps each side

Run (5.3km altogether in 33:43 mins)
5mins walk at 6 km/h
4.8m run at changing speed, started at 10.5 km/h but after 3 km ran mostly at 9 km/h.

BossArky showed me how to do front squats today, the hand position feels a bit strange, need to practise to get used to it.

Green Athene

Wednesday 1st July

2.62 km run in 15:23 mins, outdoors - Bonn, Germany.

This is part of my 10k running training that I am following currently.

Green Athene

Thursday 2nd July

Incline bench press (dumbbells)
6kg - 4 x 8 reps

Seated shoulder press (dumbbells)
6kg - 4 x 8 reps

Face pulls
6.5kg - 4 x 8 reps

I have been neglecting my log for a while by forgetting to update it on the day of the training. It is so hard to remember what exactly you did, especially if you have to remember more than one session...

Green Athene

Friday 3rd July

20km cycle outdoors

Green Athene

Saturday 4th July

3.2km run outdoors, BossArky was keeping track of my distance and speed. Thank you

Green Athene

Sunday 5th July

I have been just doing my weights with no clear aims for the last while and knew that I wanted some kind of program that would be easy to follow and help me progress with my PBs. BossArky has started the 5/3/1 program which seems good and straightforward. The spreadsheet he put together is great

I can do weights only twice a week now so will do deadlift/military press in one session and squat/bench press in the second session.

This is Week 1, workout 1:

Deadlift (oly bar)
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 5 reps...should have done only 3 reps but got carried away :P
40kg - 1 x 5 reps
45kg - 1 x 5 reps
50kg - 1 x 6 reps

Military press (barbell)
10kg - 1 x 5 reps
10kg - 1 x 5 reps
10kg - 1 x 5 reps
10kg - 1 x 5 reps
15kg - 1 x 5 reps
15kg - 1 x 8 reps

Pull ups
3 x partial reps

Ab pull down
18.75kg - 3 x 8 reps

BW lunges
3 x 8 reps each side

Lat pulldown
25kg - 3 x 8 reps

Dips (BW)
3 x 3 reps

Green Athene

Wednesday 8th July

5.6km run in Bonn in 40 mins

I followed this run on mapmyrun.com and added an extra bit to extend the original 3.88 km into 5.6 km:

http://www.mapmyrun.com/run/germany/bonn/478370314597

Green Athene

Thursday 9th July

531, week 1:
Bench press (oly bar/barbell)
10kg - 1 x 5 reps
15kg - 1 x 5 reps
20kg - 1 x 3 reps
20kg - 1 x 5 reps
25kg - 2 x 5 reps

Squat (oly bar)
20kg - 1 x 5 reps
25kg - 1 x 5 reps
25kg - 1 x 3 reps
30kg - 1 x 5 reps
35kg - 2 x 5 reps

Ab crunches (pulley)
21kg - 3 x 8 reps

Pull ups
1 x full rep
2 x partial reps

Lat pulldowns
40kg - 3 x 3 reps

One arm dumbbell rows (dumbbell)
10kg - 3 x 8 reps each side

Lunges (BW)
3 x 8 reps each side

The weights for bench and squat were a bit higher that what I supposed to do because I could not find the small plates. Luckily on Saturday I will be able to use the exact weights as BossArky got a set of small plates.

Green Athene

Saturday 11th July

5/3/1 Week 2:

Military press (barbell)
10kg - 2 x 5 reps
10kg - 1 x 3 reps
15kg - 2 x 3 reps
15kg - 1 x 10 reps

Deadlift (oly bar)
23kg - 1 x 5 reps
29kg - 1 x 5 reps
35kg - 1 x 3 reps
41kg - 1 x 3 reps
47kg - 1 x 3 reps
53kg - 1 x 5 reps

Dips (BW)
3 x 5 reps

Ab crunches
21.25kg - 3 x 8 reps

Good mornings (oly bar)
20kg - 3 x 8 reps

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

I felt so good after the last set of the deadlift

Green Athene

Sunday 12th July

4km run in about 26 mins, outside

Green Athene

Wednesday 15th July

3.2km run in 23 mins, outside in Bonn

Green Athene

Thursday 16th July

5/3/1 Week 2:

Squat (oly bar)
20kg - 3 x 5 reps
32kg - 1 x 3 reps
36kg - 1 x 3 reps
41kg - 1 x 4 reps

Bench press (oly bar)
20kg - 3 x 5 reps
22kg - 1 x 3 reps
25kg - 1 x 3 reps
28kg - 1 x 5 reps

Ab crunches (pulley)
23.25kg - 3 x 8 reps

BW lunges
3 x 8 reps each side

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

Lat pull downs
45kg - 1 x 1 rep
40kg - 2 x 3 reps

One arm dumbbell rows
10kg - 3 x 8 reps each side

The squats felt heavy today.

Green Athene

Friday 17th July

6.4 km run in 37:23 mins, outside with BossArky.

Green Athene

Saturday 18th July

5/3/1 Week 3:

Military press (barbell)
10kg - 2 x 5 reps
10kg - 1 x 3 reps
15kg - 1 x 5 reps
15kg - 1 x 3 reps
20kg - 1 x 5 reps...need to test my real PB for MP as this just seemed too easy today.

Deadlift (oly bar)
23kg - 1 x 5 reps
29kg - 1 x 5 reps
35kg - 1 x 3 reps
44kg - 1 x 5 reps
50kg - 1 x 3 reps
56kg - 1 x 3 reps

Ab crunch (pulley)
22.5kg - 3 x 8 reps

Dips (BW)
3 x 5 reps

Chin ups
3 x 1 full reps
2 x 1 partial reps

Lat pulldowns
40kg - 3 x 3 reps

Good mornings (barbell)
20kg - 3 x 8 reps

I felt pretty tired after last night's run but no pain no gain...:p

Green Athene

Monday 27th July

6.4km run in 39:32 mins - outside

Green Athene

Tuesday 28th July

5/3/1 Week 4:

Military press (barbell)
10kg - 2 x 5 reps
10kg - 1 x 3 reps
10kg - 3 x 5 reps

Deadlift (oly bar)
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 3 reps
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1x 5 reps

Good mornings (oly bar)
20kg - 2 x 9 reps

Dips
BW - 2 x 6 reps

Went to the gym in the evening this time, the gym was packed and so smelly...

Green Athene

Saturday 1st August

5/3/1 cycle 1 week 4:

Bench press (oly bar)
20kg - 5 x 5 reps
20kg - 1 x 3 reps

Squat (oly bar)
20kg - 2 x 5 reps
25kg - 2 x 5 reps
27kg - 1 x 5 reps
27kg - 1 x 3 reps

Lunges (BW)
2 x 8 reps each side

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

Ab crunches (pulley)
23kg - 2 x 10 reps

One arm dumbbell rows
10kg - 2 x 9 reps each side

4.8km run in 28:48 mins

Green Athene

Tuesday 4th August

3.2 km run in 17:21 mins in Bonn, outside

Green Athene

Friday 7th August

5/3/1 cycle 2 week 1:

Military press (barbell)
10kg - 2 x 5 reps
15kg - 3 x 5 reps
20kg - 1 x 5 reps

Deadlift (oly bar)
25kg - 1 x 5 reps
30kg - 1 x 5 reps
37kg - 1 x 3 reps
40kg - 1 x 5 reps
46kg - 1 x 5 reps
52kg - 1 x 6 reps

Good mornings (barbell)
15kg - 3 x 8 reps

Ab crunches (pulley)
22.5kg - 3 x 10 reps

Dips
3 x 6 reps

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

Medicine ball twists
3kg - 3 x 30 reps

I forgot to do more reps on my last set of military press...next time.

Green Athene

Saturday 8th August

7.2 km/ 4.5 mile run outside in 43:53 mins

I felt pretty tired after Friday's workout but need to stick to my running plan as the half marathon is nearer and nearer...

BossArky was tracking my distance on the bike.

Green Athene

Sunday 9th August

5/3/1 cycle 2 week 1:

Bench Press (barbell and oly bar)
10kg - 1 x 5 reps
15kg - 1 x 5 reps
20kg - 1 x 4 reps....should have done only 3 reps
21kg - 1 x 5 reps
25kg - 1 x 5 reps
28kg - 1 x 7 reps

Pull ups
BW - 3 x partial reps

Lat pull downs
35kg - 3 x 5 reps with different grip types

Pull up machine
25kg assistance - 3 x 8 reps...2 sets with narrow grip and 1 with wide grip

Ab crunches (pulley)
23.75kg - 3 x 10 reps

10 mins walk on the treadmill, mode Hill, level 5

It was a very good session today, my hamstrings are in bits after Friday.

Green Athene

Wednesday 12th August

5/3/1 cycle 2 week 1:

Squat
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 3 reps
31kg - 1 x 5 reps
36kg - 1 x 5 reps
41kg - 1 x 5 reps

One arm dumbbell row
10kg - 3 x 10 reps each side

BW lunges
3 x 10 reps each side

4.8km run in 28:09 mins

Green Athene

Saturday 22nd August

8km run in 48:33 mins (on the treadmill)

Green Athene

Wednesday 26th August

5/3/1 cycle 2, week 2:

Bench press (oly bar)
10kg - 2 x 5 reps
20kg - 1 x 3 reps
23kg - 1 x 3 reps
26kg - 1 x 3 reps
30kg - 1 x 5 reps...luckily I did not squash myself

One arm dumbbell rows
12kg - 3 x 10 reps each side

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

4.8km run in 28:34 mins

---

Sunday 23rd August

5/3/1 cycle 2, week 2:

Deadlift (oly bar)
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 3 reps
43kg - 1 x 3 reps
49kg - 1 x 3 reps
55kg - 1 x 5 reps

Military press (barbell)
10kg - 2 x 5 reps
15kg - 1 x 3 reps
15kg - 2 x 3 reps
20kg - 1 x 5 reps

Good mornings (barbell)
15kg - 3 x 10 reps

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

Green Athene

Saturday 29th August

5/3/1 cycle 2, week 2:

Squat (oly bar)
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 3 reps
35kg - 1 x 3 reps
38kg - 1 x 3 reps
43kg - 1 x 5 reps ... this brings me to my real one rep max of 50kg

Lunges (BW)
3 x 10 reps each side

Ab crunches (pulley)
25.25kg - 3 x 13 reps

Chin ups
BW - 1 x 2 full reps

Green Athene

Sunday 30th August

8.79 km run in 56:06 mins, outside

Green Athene

Wednesday 4th September

5/3/1 cycle 2, week 3

Military press (barbell)
10kg - 2 x 5 reps
15kg - 1 x 3 reps
15kg - 1 x 5 reps
15kg - 1 x 3 reps
20kg - 1 x 5 reps

Deadlift (oly bar)
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 3 reps
46kg - 1 x 5 reps
52kg - 1 x 3 reps
58kg - 1 x 2 reps....this felt heavy

Ab crunches (pulley)
28.25kg - 3 x 10 reps

Dips
1 x 5 reps
2 x 3 reps

Chin ups
1 x 1 full rep
1 x 1 partial rep

Good session overall.

Green Athene

Saturday 5th September

10k run outside in 1 hour 3 mins and 53 seconds....my longest run ever, happy I managed to do it:)