Iron Lady.

Green Athene

Tuesday 8th September

7.2 km run on treadmill in 45 mins

I wanted to go running outside but it was impossible to get to the running track in the woods without a car, I suppose this is normal in
Schaumburg :rolleyes:
On the other side I got to see a snake while looking for the track...

Green Athene

Saturday 12th September

5/3/1 cycle 2, week 3
Bench press (oly bar)
10kg - 1 x 5 reps
20kg - 1 x 5 reps, 1 x 3 reps
25kg - 1 x 5 reps
28kg - 1 x 3 reps
31kg - 1 x 2 reps

25 mins cycling, indoors - intervals: at normal speed for 600m and increasing speed for 400m

25 mins cross trainer

5 mins 3 sec of cross fit training

• 15 burpees
• 15 BW squats
• 12 burpees
• 12 BW squats
• 9 burpees
• 9 BW squats

Back in Europe

Green Athene

Tuesday 15th September

27:30 mins run in Cluj, Romania...this was not a very pleasant run as there are no proper trails in Cluj and you have to run on busy roads most of the time.

Green Athene

Saturday 19th September

I was at the CrossFit Ireland Invitational in Dublin as a spectator. It was a great day and the competitors made it very enjoyable. I also had the chance to meet some of the Boards members in person

Green Athene

Sunday 20th September

5 km walk ...I wanted to go for a run but felt tired after the early morning flight from Dublin

Green Athene

Sunday 27th September 2009

14.4 km in 84:10 mins inside

Green Athene

Tuesday 29th September

3 km run in 17:28 mins, outside in Bonn

Green Athene

Thursday 1st October

8.1 km run in 51:50 mins, outside in Bonn

Green Athene

Saturday 3rd October

5/3/1 cycle 2, week 4

Deadlift (oly bar)
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 3 reps
25kg - 1 x 5 reps
31kg - 1 x 5 reps
36kg - 1 x 5 reps

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

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

Bike 40 mins, inside

My half marathon is taking place next Sunday on 11th October in central London, looking forward to it

Green Athene

Sunday 11th October

This was the day of my first half marathon.

I did it.... in 2 hours 9 minutes and 13 seconds

I am very happy with this result. There were 10 200 people taking part, the atmospehere was great and supporters were everywhere. Thanks to BossArky I also got some videos and photos of the event.

Running by many London sights was amazing and many roads were closed due to the half marathon around Westminster and Piccadilly Circus. Overall I came in position 1668.

My legs were a bit sore a few days after the run but I am almost back to normal now, ready for another run on Saturday but just a short one...

TommyKnocker

Hi There

Congratulations on finishing your first half Marathon and in a good time. well done.

I can only imagine how good it was running around some of the famous landmarks in London. It always look impressive when I watch the London Marathon.

Hope you have pampered yourself a little and given your legs a well deserved rest over the last few days.


Best Regards & again Congrats,

M

Green Athene

B-Builder wrote: »

...

Congratulations on finishing your first half Marathon and in a good time. well done...

Hi B-Builder,
Thanks, took a rest for a week and now I am ready for more running.

Green Athene

Saturday 17th October

5/3/1 cycle 3 week 1

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

Pull ups
1 x 1 partial rep
2 x 5 reps with legs supported

Dips with 20kg assistance
3 x 8 reps

3km run in 17:34 mins

Green Athene

Sunday 18th October

5/3/1 cycle 3 week 1

Deadlift (oly bar)
26kg - 1 x 5 reps
32kg - 1 x 5 reps
39kg - 1 x 3 reps
42kg - 1 x 5 reps
48kg - 1 x 5 reps
55kg - 1 x 6 reps

Face pulls
6.25kg - 3 x 8 reps

5km cycling inside

Green Athene

Saturday 24th October

5/3/1 cycle 3 week 1

Bench Press (barbell/oly bar)
15kg - 2 x 5 reps
21kg - 1 x 3 reps
22kg - 1 x 5 reps
26kg - 1 x 5 reps
29kg - 1 x 5 reps

Pull ups
2 x 1 partial reps
3 x 8 reps with legs supported

Face pulls
6.25kg - 3 x 8 reps

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

Medicine ball twist
3kg - 3 x 10 reps each side

10 mins cycling inside

Green Athene

Monday 26th October

5/3/1 cycle 3 week 1

Squat (oly bar)
20kg - 1 x 5 reps
26kg - 1 x 5 reps
31kg - 1 x 3 reps
33kg - 1 x 5 reps
38kg - 1 x 5 reps
43kg - 1 x 6 reps

Pull ups (parallel grip)
1 x 1 full rep
3 x 8 reps with legs supported

Green Athene

Thursday 29th October

5/3/1 cycle 3 week 2

Military press (barbell and oly bar)
10kg - 2 x 5 reps
15kg - 1 x 3 reps
15kg - 1 x 3 reps
20kg - 1 x 3 reps
21kg - 1 x 4 reps

Ab crunches (pulley)
20kg - 5 x 15 reps

Face pulls
7.5kg - 3 x 8 reps

Green Athene

Saturday 31st October

5/3/1 cycle 3 week 2

Deadlift (oly bar)
26kg - 1 x 5 reps
32kg - 1 x 5 reps
39kg - 1 x 3 reps
45kg - 1 x 3 reps
52kg - 1 x 3 reps
58kg - 1 x 5 reps

Ab crunches (pulley)
20kg - 3 x 8 reps

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

2 km run in 11:36 mins with intervals - 2 mins at 10km/h, 30 sec at 12 km/h

I have not been very good at updating my log lately, it is hard to remember everything after a few days.
Happy to progress with 5/3/1 again now that my half marathon is over.

Green Athene

Sunday 1st November

Bench press (oly bar)
20kg - 2 x 5 reps
22kg - 1 x 3 reps
23kg - 1 x 3 reps
29kg - 1 x 3 reps
32kg - 1 x 4 reps

One arm dumbbell row
9kg - 3 x 8 reps each side

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

Chin ups (negatives)
1 x 10 reps

Pull ups (parallel grip, band assisted)
1 x 10 reps

I am happy with the bench press, looking forward to getting to 35kg.

Green Athene

Saturday 7th November

5/3/1 cycle 3 week 2

Squat (oly bar)
20kg - 1 x 5 reps
26kg - 1 x 5 reps
31kg - 1 x 3 reps
36kg - 1 x 3 reps
41kg - 1 x 3 reps
46kg - 1 x 4 reps

Face pulls
8.25kg - 3 x 8 reps

Cycling indoors for 15 mins

Shoulder dislocates with band
3 x 10 reps

BW Lunges
3 x 10 reps each side

Last set of squats felt heavy, paid special attention to my form after reading the section on squat in Starting Strength book.

Green Athene

Sunday 8th November

5/3/1 cycle 3 week 2

Military press (barbell and oly bar)
10kg - 2 x 5 reps
15kg - 1 x 5 reps
15kg - 1 x 5 reps
20kg - 1 x 3 reps
22kg - 1 x 3 reps

Deadlift (oly bar)
26kg - 1 x 5 reps
30kg - 1 x 5 reps
40kg - 1 x 3 reps
48kg - 1 x 5 reps
55kg - 1 x 3 reps
61kg - 1 x 4 reps

Ab crunches (pulley)
25kg - 3 x 10 reps

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

Pull ups (parallel grip, band assisted)
1 x 5 reps
1 x 4 reps
1 x 3 reps

1km run in 5:36 mins with intervals
10 mins on the stepper

Deadlift felt pretty easy today, will post video later on.

Green Athene

Green Athene wrote: »

Sunday 8th November

...
Deadlift (oly bar)
26kg - 1 x 5 reps
30kg - 1 x 5 reps
40kg - 1 x 3 reps
48kg - 1 x 5 reps
55kg - 1 x 3 reps
61kg - 1 x 3 reps

Here is a video of one of my sets:

https://www.youtube.com/watch?v=eN5fA7Kq5_0

Green Athene

Wednesday 11th November

5/3/1 cycle 3 week 3

Squat (oly bar)
20kg - 1 x 5 reps
26kg - 1 x 5 reps
31kg - 1 x 3 reps
38kg - 1 x 5 reps
43kg - 1 x 3 reps
48kg - 1 x 2 reps

Lunges
BW - 3 x 10 reps each side

Ab crunches (pulley)
25kg - 3 x 10 reps

Green Athene

Saturday 14th November

5/3/1 cycle 3 week 3

Bench press (oly bar)
20kg - 2 x 5 reps
21kg - 1 x 3 reps
26kg - 1 x 5 reps
29kg - 1 x 3 reps
33kg - 1 x 1 reps...did not go all the way down just felt too heavy
33kg - 1 x 0 reps...failed

One arm dumbbell row
9kg - 3 x 10 reps each side

Rack lockouts (oly bar)
20kg - 2 x 5 reps
23kg - 1 x 3 reps
26kg - 1 x 3 reps
30kg - 1 x 3 reps
33kg - 1 x 3 reps
36kg - failed
34kg - 1 x 3 reps
31kg - 1 x 3 reps

Jumping lunges
3 x 20 reps

Pull ups (parallel grip, band assisted)
1 x 5 reps
1 x 4 reps
1 x 3 reps

3km run in 16:56 mins

Hopefully next time my bench will feel better but happy with the run today.

Green Athene

Wednesday 18th November

Dumbbell bench press
7kg - 3 x 8 reps

Bicep curls (dumbbells)
5kg - 3 x 8 reps each side

Ab crunches (pulley)
20.75kg - 5 x 15 reps

Pull ups (with band)
3 x 8 reps

Glute machine
30kg - 3 x 8 reps each side

This was a random session in between my 5/3/1, this was supposed to be my deload week.

Green Athene

Saturday 21st November

5/3/1 cycle 4 week 1

Military press (barbell and oly bar)
10kg - 2 x 5 reps
15kg - 1 x 3 reps
15kg - 1 x 5 reps
20kg - 1 x 5 reps
21kg - 1 x 6 reps

Deadlift (oly bar)
27kg - 1 x 5 reps
34kg - 1 x 5 reps
41kg - 1 x 3 reps
44kg - 1 x 5 reps
51kg - 1 x 5 reps
57kg - 1 x 6 reps

Ab crunches (pulley)
27.25kg - 3 x 12 reps

Good mornings (barbell)
15kg - 3 x 9 reps

Pull ups (parallel grip)
1 x 1 full rep without band
1 x 1 partial rep without band
3 x 5 reps with band

2km run in 11:24 mins with intervals

Green Athene

Sunday 22nd November

5/3/1 cycle 4 week 1

Bench press (oly bar and barbell)
15kg - 1 x 5 reps
20kg - 1 x 5 reps
22kg - 1 x 3 reps
23kg - 1 x 5 reps
27kg - 1 x 5 reps
31kg - 1 x 6 reps

One arm dumbbell row
9kg - 3 x 10 reps each side

Face pulls
7.5kg - 3 x 9 reps

Ab crunches (pulley)
27.5kg - 3 x 12 reps

Hanging leg raises
4 x 3 reps...can feel my abs today

Shoulder dislocates (with band)
3 x 10 reps

Standing leg curl machine
5kg - 1 x 8 reps each side
10kg - 1 x 8 reps each side
15kg - 1 x 8 reps each side
20kg - 1 x 5 reps each side
10kg - 1 x 5 reps each side

This was the first time I used the standing leg curl machine, it felt ok, my hamstrings were sore from Saturday so not sure what made them sorer

I have incorporated dynamic stretching before and after my workout, it feels nice to stretch those muscles.

Green Athene

Wednesday 25th November

5/3/1 cycle 4 week 1

Squat (oly bar)
22kg - 1 x 5 reps
27kg - 1 x 5 reps
32kg - 1 x 3 reps...did all the sets till this one outside the squat rack, due to my height that is the only way to get to parallel
35kg - 1 x 5 reps
41kg - 1 x 5 reps
46kg - 1 x 6 reps

Lunges (barbell)
15 - 4 x 9 reps each side

Ab crunches (pulley)
25kg - 4 x 12 reps

Face pulls
7.25kg - 3 x 8 reps

Shoulder dislocates (with band)
3 x 10 reps...my shoulders feel great after this

Side crunches (with 4kg medicine ball)
3 x 20 reps

Hamstring machine
15kg - 1 x 8 reps each side
20kg - 1 x 5 reps each side
15kg - 1 x 5 reps each side

Looking forward to my next workout on Friday.

Green Athene

Friday 27th November

5/3/1 cycle 4 week 2

Military press (barbell and oly bar)
10kg - 2 x 5 reps
15kg - 2 x 3 reps
20kg - 1 x 3 reps
22kg - 1 x 4 reps

Deadlift (oly bar)
27kg - 1 x 5 reps
35kg - 1 x 5 reps
41kg - 1 x 3 reps
47kg - 1 x 3 reps
54kg - 1 x 3 reps
61kg - 1 x 3 reps

Leg raises
2 x 8 reps
1 x 5 reps

Pull ups (parallel grip)
3 x 1 full reps without band
3 x 6 reps with band

Wanted to do 30 mins of running today but was waiting for a delivery so hurried home. I will do my running tomorrow.

Green Athene

Sunday 29th November

5/3/1 cycle 4 week 2

Bench press (oly bar and barbell)
10kg - 1 x 5 reps
20kg - 1 x 5 reps
20kg - 1 x 3 reps
25kg - 1 x 3 reps
29kg - 1 x 3 reps
32kg - 1 x 4 reps...video to follow, 4 reps did not feel too hard

One arm dumbbell row
9kg - 3 x 9 reps each side

Pull ups
BW - 1 x 2 reps (parallel grip)...happy with this
BW - 3 x 5 reps (palms away with band)

Dips
BW - 3 x 3 reps

Shoulder dislocates (with band)
3 x 10 reps

V Push ups (with Swiss ball)
3 x 3 reps...a new exercise that I am going to incorporate in my workouts

2 km run in 11:23 mins (5 mis warm up, intervals at 10 and 14 km/h)

Wanted to go to the gym yesterday as well but my upper body felt too sore from the previous workout, went for a 5km walk instead.