Iron Lady.

Green Athene

Saturday 5th December

5/3/1 cycle 4 week 2

Squat (oly bar)
22kg - 1 x 5 reps
27kg - 1 x 5 reps
32kg - 1 x 3 reps
38kg - 1 x 3 reps
43kg - 1 x 3 reps
49kg - 1 x 4 reps
20kg - 3 x 10 reps

Stiff leg deadlift (oly bar)
30kg - 1 x 8 reps
40kg - 1 x 8 reps
50kg - 1 x 5 reps

Ab crunches (pulley)
23.25kg - 2 x 15 reps
25.75kg - 2 x 12 reps
27.25kg - 1 x 10 reps

5 km run in 30 mins at 10 km/h speed, incline 0.2

Very good session

Green Athene

Thursday 10th December

5/3/1 cycle 4 week 3

Military press (barbell and oly bar)
10kg - 2 x 5 reps
15kg - 1 x 3 reps
20kg - 1 x 5 reps
21kg - 1 x 3 reps
23kg - 1 x 3 reps
15kg - 3 x 10 reps

Face pulls
7.5kg - 3 x 8 reps

Leg raises
5 x 5 reps

25 mins cycling on stationary bike at level 4

Green Athene

Saturday 12th December

Deadlift (oly bar)
27kg - 1 x 5 reps
35kg - 1 x 5 reps
41kg - 1 x 3 reps
51kg - 1 x 5 reps
57kg - 1 x 3 reps
64kg - 1 x 2 reps
30kg - 3 x 10 reps

Shoulder dislocates (with band)
3 x 10 reps

Ab crunches (pulley)
23.25kg - 2 x 15 reps
26.75kg - 2 x 10 reps
28.25kg - 1 x 10 reps

Pull ups
BW - 1 x 1 full rep (parallel grip)
BW - 1 x 1 partial rep (parallel grip)
BW - 2 x 4 reps (parallel grip with band)

One arm dumbbell row
9kg - 2 x 8 reps each side
12kg - 2 x 8 reps each side

2km run in 12 mins, intervals: 1.5min at 10km/h, 30 sec at 12km/h

Went to the gym first thing in the morning which I prefer. The gym floor was messy with weights lying around...

Green Athene

Thursday 17th December

5/3/1 cycle 4 week 3

Bird-dogs
2 x 10 reps each side

Squat (oly bar)
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 3 reps
41kg - 1 x 5 reps
46kg - 1 x 3 reps
51kg - 1 x 2 reps....PB
25kg - 3 x 10 reps

Stiff leg deadlift (oly bar)
30kg - 3 x 8 reps

Leg raises
1 x 6 reps
4 x 5 reps

Shoulder dislocates (with band)
3 x 10 reps

1.7km run in 10 mins, intervals: 10km/h, 12km/h
20 mins cycling on stationary bike

Squatting 51kg did not feel bad today, would have gotten another rep if I wanted, nice to have a PB before Xmas...

Green Athene

Friday 18th December

5/3/1 cycle 5 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
22kg - 1 x 4 reps...failed to do 5 reps
22kg - 1 x 5 reps...push press - this was to replace failing my last rep
10kg - 3 x 10 reps

One arm dumbbell rows
9kg - 1 x 8 reps each side
12.5kg - 2 x 8 reps each side

Tricep pushdown (pulley)
11.25kg - 2 x 8 reps
13.75kg - 2 x 8 reps
16.25kg - 1 x 8 reps

Bicep curl (pulley)
9.75kg - 2 x 8 reps
11.25kg - 2 x 8 reps
13.75kg - 1 x 8 reps

Rowing
10 mins at level 4

Green Athene

Sunday 20th December

5/3/1 cycle 5 week 1

Bird dogs
1 x 5 reps each side

Deadlift (oly bar)
25kg - 1 x 5 reps
35kg - 1 x 5 reps
40kg - 1 x 3 reps
46kg - 1 x 5 reps
53kg - 1 x 5 reps
60kg - 1 x 7 reps
30kg - 3 x 10 reps

Pull ups
BW - 8 x 1 full rep (parallel grip)
BW - 1 x 1 partial rep (parallel grip)

Shoulder dislocates (with band)
3 x 10 reps

Calf raises (weight plates)
20kg - 4 x 15 reps

V push ups
1 x 5 reps
1 x 3 reps
1 x 1 rep

Reverse curls
3 x 10 reps

5km cycling on stationary bike in 13:40 mins

60kg x 7 brings my estimated deadlift one rep max to 74kg

Green Athene

Tuesday 22nd December

5/3/1 cycle 5 week 1

Bench press (oly bar and barbell)
15kg - 1 x 5 reps
20kg - 1 x 5 reps
23kg - 1 x 3 reps
25kg - 1 x 5 reps
28kg - 1 x 5 reps
32kg - 1 x 4.5 reps...on last rep did not manage to go all the way down
20kg - 3 x 10 reps

Face pulls
7.25kg - 3 x 8 reps

Tricep dips
3 x 8 reps

One arm dumbbell row
9kg - 2 x 8 reps
12kg - 2 x 8 reps

Pull aparts (with band)
3 x 8 reps

Dips machine
20kg assistance - 3 x 8 reps

Ab crunches (pulley)
21.25kg - 2 x 15 reps
23.75kg - 1 x 10 reps
28.75reps - 1 x 10 reps

1km run in 5:23 mins, intervals

This will be the last 5/3/1 session before Xmas.

Green Athene

Back in the gym...

Over Christmas I went to the gym about 3 times and did some full body workouts and some swimming.

Green Athene

Thursday 7th January

5/3/1 cycle 5 week 1

Bird-dogs
2 x 10 reps each side

Squat (oly bar)
20kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 3 reps
37kg - 1 x 5 reps
43kg - 1 x 5 reps
48kg - 1 x 5 reps
20kg - 3 x 10 reps

Jumping lunges
3 x 12 reps

Ab pulldown
18.75kg - 1 x 15 reps
21.25kg - 1 x 15 reps
23.75kg - 1 x 10 reps
18.75kg - 1 x 15 reps

External rotation (pulley)
1.25kg - 3 x 10 reps each side

Tricep pushdown (pulley)
6.25kg - 1 x 8 reps
8.75kg - 1 x 8 reps
6.25kg - 1 x 8 reps

Back extension (Swiss ball)
3 x 8 reps

Fly (Swiss ball with dumbbells)
4kg - 3 x 8 reps

1km run in 5: 30 mins

Green Athene

Sunday 10th January

5/3/1 cycle 5 week 2

Military press (barbell and oly bar)
10kg - 2 x 5 reps
15kg - 1 x 3 reps
20kg - 1 x 3 reps
21kg - 1 x 3 reps
24kg - 1 x 4 reps...PB
10kg - 3 x 10 reps

Ab pulldown
18.75kg - 1 x 15 reps
21.25kg - 1 x 15 reps
23.75kg - 1 x 12 reps
18.75kg - 1 x 15 reps

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

External rotation (pulley)
1.25kg - 3 x 10 reps each side

Shoulder dislocates (band)
2 x 10 reps

---

Pull aparts (band)
2 x 10 reps

Rowing
5 mins at level 3

Happy with PB on military press, today's workout was shorter than usually at the weekend. Felt weak on the pull up, hope my strength will be back soon.
This is one of the few workouts before my move to Australia. Looking forward to the sunny weather

Green Athene

I have not been here for a while. Moved to Melbourne about a month ago but I am still going to the gym...joined the powerlifting club here in Melbourne.
Bossarky posted some information about the first comp we did in February.

I am going to post what I did last night before I forget it :rolleyes:

Green Athene

Thursday 11th March

Bench Press (close grip)
20kg - 1 x 6 reps
20kg - 1 x 5 reps
20kg - 1 x 3 reps
22.5kg - 3 x 6 reps

Lying twists
3 x 5 reps... they are hard :eek:

Deadlift
30kg - 1 x 6 reps
35kg - 1 x 5 reps
40kg - 1 x 3 reps
55kg - 3 x 6 reps

Squat
20kg - 1 x 6 reps
20kg - 1 x 5 reps
22.5kg - 1 x 3 reps
25kg - 3 x 6 reps

Glute ham raises
3 x 6 reps

Lat pull downs
30kg - 3 x 10 reps

Good session, the weights are getting heavier.
I train 2 x week on Mondays and Thursdays. During the other days I try to do some swimming and running, will start running this weekend...

Green Athene

Monday 29th March

Bench Press
20kg - 1 x 5 reps
25kg - 1 x 3 reps
27.5kg - 1 x 1 rep
28.5kg - 1 x 1 reps
34kg - 3 x 5 reps

Dumbbell Bench
7kg - 2 x 10 reps

Bicep curls
5kg - 2 x 10 reps each side

Tricep extensions (with barbell)
10kg - 2 x 10 reps

Deadlift
30kg - 1 x 5 reps
35kg - 1 x 3 reps
37.5kg - 1 x 1 rep
40kg - 1 x 1 rep
45kg - 3 x 5 reps

Squat
20kg - 1 x 5 reps
30kg - 1 x 3 reps
35kg - 1x 1 rep
40kg - 1 x 1 rep
47.5kg - 3 x 5 reps...PB

I have a comp coming on the 10th April so only one more heavy week beforehand. Good session today.

cardio,shoot me

you better kick some ass! boards.ie road to global domination!!!

Green Athene

cardio,shoot me wrote: »

you better kick some ass! boards.ie road to global domination!!!

Cheers, the comp went pretty well, improved by over 20kg on totals.

Green Athene

Thursday 6th May

Bench press
20kg - 1 x 6, 1 x 5 reps
25kg - 3 x 8 reps

Lying twists
3 x 4 reps

Deadlift
30kg - 1 x 6 reps
30kg - 1 x 5 reps
40kg - 1 x 3 reps
52.5kg - 3 x 6 reps....form was not so got on last set, kept coming up with my bum first, I suppose it was because I got tired

Squat
20kg - 1 x 6 reps
20kg - 1 x 5 reps
22.5kg - 1 x 3 reps
27.5kg - 3 x 6 reps...squat felt good today, form ok

Glute ham raises
3 x 6 reps

Decline sit ups
3 x 6 reps

I need to put a post on the results of my comp in April.

Green Athene

Thursday 19th August

Bench press
20kg - 1 x 5 reps
22.5kg - 1 x 3 reps
25kg - 1 x 2 reps
27.5kg - 3 x 5 reps

Lying twists
2 x 8 reps

Deadlift
40kg - 1 x 5 reps
50kg - 1 x 3 reps
60kg - 1 x 2 reps
67.5kg - 3 x 5 reps

Squat
20kg - 1 x 5 reps
30kg - 1 x 3 reps
35kg - 1 x 2 reps
37.5 kg - 3 x 5 reps

Glute ham raises
2 x 10 reps

Sit ups
2 x 10 reps

Assisted pull ups (with 25kg)
2 x 6 reps

Haven't posted my workouts in ages but now is the time to start again.
Comp coming up in September, looking forward to it:)

Green Athene

Saturday 21st August

Run 20 mins - 5 mins warm up, 1min intervals at 9.1 km/h and 11.1km/h, incline 0.1

Green Athene

Monday August 23rd

Bench Press
20kg - 1x5
25kg - 1x3
30kg - 1x2
35kg - 3x5 ...bench felt pretty good today, I must be getting stronger or the blocks that I started to use under my feet must be doing their job.

DB Bench
7kg - 2x10 reps

BB Curl (barbell)
12.5kg - 2 x 10 reps

Straight Bar Lying Tricep Extension
12.5kg - 2x10

Deadlift
40kg - 1x5
42.5kg - 1x3
45kg - 1x2
50kg - 3x5

Squat
20kg - 1x5
30kg - 1x3
40kg - 1x2
52.5kg - 3x5

Squats felt easier than expected, took about 5 mins rest between sets.
Going for a short run in the morning.

Green Athene

Sunday 9th January
Well, have not been logging my workouts since August 2010:eek:
My training since August has changed a bit as I found out that I am pregnant and taking it a bit easier now.

I still do weights 2 x a week but will need to leave out squats and deadlifts and concentratre on swimming more.

10 lenghts x 20m swimming
15 minute walk

Green Athene

Monday 10th January

Machine flat bench press
10kg - 3 x 8 reps

Bicep curls (pulley)
10kg - 3 x 8 reps

Tricep extension (pulley)
10kg - 3 x 8 reps

Walking 3km on the treadmill

Green Athene

Thursday 13th January

Machine flat bench press
10kg - 3 x 8 reps

Lat pull downs
20kg - 3 x 8 reps

One arm dumbbell rows
9kg - 3 x 8 reps

Walking 2km on the treadmill

Green Athene

15th January

10 lenghts x 20m swimming

Green Athene

Sunday 16th January

Machine flat bench press
10kg - 3 x 8 reps

Bicep curls (pulley)
10kg - 3 x 8 reps

Tricep extension (pulley)
10kg - 3 x 8 reps

Face pulls
15kg - 3 x 8 reps

Hamstring stretches on the Swiss ball

Walking 2km on the treadmill

Green Athene

18th January

10 lenghts x 20m swimming before work

Green Athene

Sunday 23rd January

10 lenghts x 20m swimming

Green Athene

Monday 24th January

Machine flat bench press
10kg - 1 x 8 reps
15kg - 2 x 5 reps

Tricep pushdowns (pulley)
10kg - 3 x 8 reps

Face pulls
15kg - 3 x 8 reps

External rotation
2.5kg - 3 x 8 reps each side

Very quick session...

Green Athene

Thursday 27th January

One arm dumbbell row
7kg - 3 x 8 reps each side

Dumbbell shoulder press
6kg - 3 x 8 reps

Bicep curls (pulley)
15kg - 3 x 8 reps

I have put on 9kg so far...let see how much heavier I get in the next few weeks :rolleyes:

Green Athene

Thursday 3rd February

10 lenghts x 20m swimming

Red Cortina

How are you finding training since you got pregnant? I believe the first 3 months you end up being pretty tired