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Iron Lady.

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    #32
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    13th October 2007

    Military press (barbell)
    15kg - 2 x 8, 1 x 10

    Kickback (dumbells)
    4kg - 3 x 8 each arm

    Bench press (barbell)
    20kg - 1 x 4
    25kg - 1 x 4
    30g - 1 x 4
    35kg - 1 x 4
    20kg - 2 x 6

    Deadlift (barbell)
    20kg - 1 x 4
    30kg - 1 x 4
    40kg - 2 x 8, 1 x 4

    Seated dumbbell military press
    6kg - 3 x 8, 1 x 5

    Swiss ball crunches
    3 x 12

    Swiss ball side crunches
    3 x 12 each side

    Single leg curl
    10kg - 3 x 8

    Single leg extension
    10kg - 3 x 8

    Back extension
    30kg - 3 x 8


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    #33
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Thursday 18th October 2007

    Deadlift (stiff leg with barbell)
    40kg - 3 x 8

    Reverse fly
    4kg - 3 x 8

    Lat pull downs
    30kg - 3 x 8

    Dips (with 15kg assistance)
    3 x 8
    Dips (with 25kg assistance)
    3 x 8

    Pull ups (with 15kg assistance)
    2 x 4
    1 x 5

    Single Leg extension (each leg)
    10kg - 3 x 8

    Single leg curl (each leg)
    10kg - 3 x 8

    Low row
    25kg - 3 x 8kg

    Bicep curl (dumbbells)
    6kg - 3 x 8

    Tricep extension (dumbbells)
    6kg - 3 x 8


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    #34
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    23rd October 2007

    Lunges (dumbbells)
    10kg - 2 x 12

    Abductor
    30kg - 3 x 8

    Adductor
    30kg - 3 x 8

    Single leg curl
    15kg - 3 x 8

    Single leg extension
    15kg - 3 x 8

    Side bends
    10kg weight - 3 x 8 each side

    Swiss ball crunches with 5kg weight
    3 x 12

    Squats
    30kg x8
    30kg x8
    35kg x8
    40kg x4
    30kg x8 x8 x8
    20kg x8 x8 x8

    Calf raises (own weight)
    3 x 20


    Had a couple of days off so felt full of energy during my workout today.


  • Options
    #35
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Saturday 27th October 2007

    Bench press (dumbbells)
    6kg - 3 x 8

    Incline bench press (dumbbells)
    6kg - 3 x 8

    One arm dumbbell row
    6kg - 3 x 8

    Fly
    3kg - 3 x 8

    Lat pull down
    30kg - 2 x 12

    Dips (with 10kg assistance)
    3 x 8

    Bench press (machine)
    15kg - 3 x 8

    Military press (dumbbells)
    6kg - 3 x 8


  • Options
    #36
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Monday 29th October 2007

    Deadlift
    30kg - 3 x 8

    Bent over row (barbell)
    20kg - 3 x 8

    Front raises
    3kg - 3 x 8

    Bicep curl
    6kg - 3 x 8

    Reverse fly
    3kg - 3 x 8

    Bench press
    30kg - 1 x 5
    20kg - 1 x 5, 1 x 8

    Split leg squat
    7kg - 1 x 8
    Own weight - 3 x 8

    Upper back row
    20kg - 3 x 8

    Shrugs
    7kg - 3 x 8


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    #37
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Thursday 1st November 2007

    Squats
    20kg - 2 x 8
    30kg - 1 x 8
    35kg - 1 x 8
    30kg - 1 x 8
    20kg - 1 x 12

    Lunges (dumbbells)
    7kg - 3 x 8 each side

    Single leg extension
    15kg - 3 x 8 each side

    Abductor
    30kg - 3 x 8

    Adductor
    30kg - 3 x 8

    Stiff leg deadlift (barbell)
    25kg - 3 x 8

    Swiss ball crunches
    with 5kg weight - 3 x 12

    Side bends
    with 10kg weight - 3 x 8

    Legs are feeling quite sore, let see if I can walk down the stairs tomorrow:)


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    #38
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Friday 2nd November 2007

    Tricep extension (dumbbell)
    6kg - 3 x 8 each arm

    Shrugs (dumbbells)
    10kg - 3 x 8

    Bench press
    20kg - 1 x 8
    30kg - 3 x 4
    20kg - 1 x 10

    Reverse fly
    3kg - 3 x 8

    Incline bench press (machine)
    15kg - 3 x 8


  • Options
    #39
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Wednesday 7th November

    Squats (barbell)
    20kg - 3 x 8
    30kg - 3 x 8
    35kg - 3 x 8
    30kg - 3 x 8
    20kg - 3 x 8

    Lunges (dumbbell)
    7kg - 3 x 8 each leg

    Swiss ball crunches with 5kg weight
    3 x 12

    Side bends with 10kg weight
    3 x 8 each side


  • Options
    #40
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Thursday 8th November

    Dumbbell benchpress
    7kg - 3 x 8

    Fly
    4kg - 3 x 8

    Split leg squat
    6kg - 3 x 8

    One arm dumbbell row
    5kg - 3 x 8

    Dips (10kg assistance)
    3 x 8

    Pull ups (10kg assistance)
    3 x 8


  • Options
    #41
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Saturday 10th November

    Deadlift (barbell)
    30kg - 3 x 8

    Bent over row (barbell)
    30kg - 3 x 8

    Dumbbell military press
    6kg - 3 x 8

    Bicep curls
    6kg - 3 x 8

    Upper back rowing macine
    20kg - 3 x 8

    Back extension machine
    30kg - 3 x 8

    Pull downs
    30kg - 2 x 8
    20kg - 1 x 8

    Stiff leg deadlift (barbell)
    30kg - 3 x 8

    Incline benchpress (dumbbells)
    6kg - 3 x 8

    Leg Raise
    x5 x5 x5 x5 (hanging, knees bent)
    x5 (hanging, straight leg)

    Run 1km in 5.57 min
    Walked 0.6km with incline 4

    Cycled 4km


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    #42
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Sunday 11th November

    Lateral raises
    4kg - 3 x 8

    Calf raises (own bodyweight)
    3 x 20

    Decline bench press (barbell)
    20kg - 1 x 5
    30kg - 1 x 5
    35kg - 1 x 3
    40kg - 1 x 2 ;)my heaviest ever:p
    35kg - 1 x 5
    30kg - 1 x 5
    20kg - 1 x 12

    Deadlift (barbell)
    40kg - 1 x 8
    50kg - 1 x 2, 2 x 3, 1 x 2 - happy that I did my heaviest deadlift too, a day full of surprises:D
    40kg- 1 x 8

    Incline fly
    5kg - 3 x 8

    2km run in 12.30 min


  • Options
    #43
    eclectichoney
    Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    I think I have Bench envy - very nice work there! :)


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    #44
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I don't mean to sound mean, but do you have short arms?

    Because to be pressing that much at your weight is really good. It would also explain why it's so close to your deadlift!!


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    #45
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    eclectichoney wrote: »
    I think I have Bench envy - very nice work there! :)

    Thanks, Electihoney:D


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    #46
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Hanley wrote: »
    I don't mean to sound mean, but do you have short arms?

    Because to be pressing that much at your weight is really good. It would also explain why it's so close to your deadlift!!

    Hi Hanley, I corrected the weight for my benchpress, it was 40kg and not 35 as I mentioned before, got it mixed up.
    My arms are not short in proportion to the rest of my body but since I am not the tallest person in the world it could explain why I managed to lift so much:rolleyes:


  • Options
    #47
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Friday 16th November

    Squats
    20kg - 1 x 8
    30kg - 1 x 8
    40kg - 1 x 8 heaviest ever:)
    30kg - 1 x 8
    20kg - 1 x 8

    Lunges (dumbbells)
    6kg - 3 x 8 each leg

    Single leg split squats (dumbbells)
    6kg - 3 x 8 each leg

    Abductor
    35kg - 3 x 8 heaviest ever:p

    Adductor
    35kg - 3 x 8

    Single leg curl
    15kg - 3 x 8

    Single leg extension
    15kg - 3 x 8


  • Options
    #48
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭BossArky


    You are my hero :)


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    #49
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    BossArky wrote: »
    You are my hero :)

    Thanks:p


  • Options
    #50
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    18th November

    Incline bench press (dumbbells)
    7kg - 3 x 8

    Fly
    5kg - 3 x 8

    Reverse fly
    4kg - 3 x 8

    Calf raises (own bodyweight)
    3 x 12

    Dips with 15kg assistance
    3 x 8

    Bench press machine
    20kg - 3 x 8

    Crunch machine
    3 x 12

    Tricep extensions
    5kg - 3 x 8

    Swiss ball crunches with 5kg weight
    3 x 12

    Side bends
    10kg - 3 x 8 each side

    Feeling much stronger than when I started, seeing results is the best motivation:)


  • Options
    #51
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Tuesday 20th November

    Deadlift (barbell)
    30kg - 1 x 6
    40kg - 1 x 6
    50kg - 1 x 6
    40kg - 1 x 6
    30kg - 1 x 6

    Bent over row (barbell)
    25kg - 3 x 8

    Military press (barbell)
    15kg - 3 x 8

    Pull downs
    35kg - 3 x 8


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    #52
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Friday 23rd November

    Squats
    30kg - 2 x 8
    40kg - 2 x 8
    20kg - 1 x 8

    Lunges (dumbbells)
    7kd - 3 x 8 each leg

    Single leg curl
    15kg - 3 x 8 each leg

    Single leg extension
    15kg - 3 x 8 each leg

    Adductor
    35kg - 3 x 8

    Abductor - 3 x 8

    Leg press
    50kg - 3 x 8

    2km run in 13min 18sec


  • Options
    #53
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Saturday 24th November

    Military press (barbell)
    15kg - 3 x 8

    Decline benchpress (barbell)
    30kg - 1 x 5
    40kg - 1 x 2
    30kg - 2 x 5
    40kg - 1 x 2

    Incline benchpress (barbell)
    25kg - 3 x 5

    Decline situp
    3 x 12

    Fly (dumbbells)
    5kg - 3 x 8

    Reverse fly (dumbbells)
    4kg - 3 x 8

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


  • Options
    #54
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Sunday 25th November

    Stiff leg deadlift (barbell)
    30kg - 3 x 8

    Bent over row (barbell)
    25kg - 3 x 8

    Hanging pull ups (with my bf supporting my ankles)
    x 8
    x 6
    x 6
    x 4
    x 2

    Hanging leg raises
    x 8
    x 6
    x 6
    x 4
    x 2

    Pull ups machine (with 15kg assistance)
    3 x 8

    Dips (with 15kg assistance)
    3 x 8

    Lower back machine
    30kg - 3 x 8

    Pull downs
    30kg - 6 x 8

    Run 1km in 6min 18 sec


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    #55
    July
    Closed Accounts Posts: 276 ✭✭July


    Keep posting Green Athene, you're doing really well!


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    #56
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,521 Mod ✭✭✭✭BossArky


    She has an exam this morning, hence the reason for the tumbleweed the past while.


  • Options
    #57
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Saturday 8th December

    Pull ups
    x5 x4 x3 x2 x1

    Deadlift (standard)
    30kg x10 x8 x6 x4 x2

    Bench Press
    20kg x 8
    25kg x 8
    30kg x 5
    35kg x 3
    30kg x 5
    20kg x 10

    Reverse Fly
    3kg x4 x5 x5

    Squat
    30kg x10 x10
    40kg x10
    30kg x10 x10 x10

    Deadlift (stiff leg)
    30kg x8 x8 x8
    40kg x5 x5

    Tricep extension
    5kg - 5 x 8

    Lat Pull Down
    30kg x8 x8 x8 x8 x8

    Swiss ball crunch
    3 x 12

    1km run in 6.14 min


  • Options
    #58
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Sunday 9th December

    350m swim in about 20 mins, trying to improve as I would like to do a triathlon next year.


  • Options
    #59
    eclectichoney
    Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    Wow, fair play. I'm always in awe of triathlon competitors 9espec. seeing as i can't even swim lol!)


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    #60
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    eclectichoney wrote: »
    Wow, fair play. I'm always in awe of triathlon competitors 9espec. seeing as i can't even swim lol!)

    Would like to try it next year as I have never done one before because of the swimming. It is a good challenge;)


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    #61
    Green Athene
    Closed Accounts Posts: 419 ✭✭Green Athene


    Thursday 13 December 2007

    Lat raises (dumbbells)
    4kg - 1 x 5
    3kg - 5 x 8

    Pull ups
    5 x 5

    Dips
    5 x 8

    Bicep curl
    5kg - 5 x 8

    Abductor
    35kg - 5 x 8

    Adductor
    35kg - 5 x 8

    Bench press
    20kg - 1 x 5
    30kg -3 x 3
    30kg - 1 x 5

    Bent over row (barbell)
    25kg - 3 x 8


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