Iron Lady.

Green Athene

Wednesday 19th December

Pull ups (own body weight with with bf supporting my ankles)
5 x 5

Dips (own body weight with bf supporting my ankles)
5 x 5

Military press (barbell)
15kg - 3 x 8

Squats
20kg - 2 x 8
30kg - 3 x 8

Calf raises (own body weight)
1 x 10 tried to do them on the edge of a stepper, you can feel them more

Green Athene

Friday 21 December

Lat pull downs
20kg - 4 x 5
30kg - 1 x 5

Bench press (barbell)
20kg - 5 x 5

Squat (barbell)
20kg - 5 x 5

Green Athene

Wednesday 2nd January

Pull down
25kg x 8
25kg x 8
25kg x 8

Pull ups (own body weight)
x 3
x 3
x 3

Abductor
30kg x 8
30kg x 8
30kg x 8

Adductor
30kg x 8
30kg x 8
30kg x 8

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

Tricep extension (each arm)
3kg x 8
3kg x 8
3kg x 8

Squats
20kg x 8
20kg x 8
20kg x 8
20kg x 8
20kg x 8

Bench press (barbell)
20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5

Felt weak today... just back after the break.

Green Athene

Thursday 3rd January

1km run in 6 min 42sec

Narrow grip pull down
25kg x 8
25kg x 8
25kg x 8

Military press (barbell)
15kg x 5
15kg x 5
15kg x 5
15kg x 5
15kg x 5

Pull ups (own body weight)
x 3
x 3
x 3

Deadlift
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

One arm dumbbell row (each side)
5kg x 5
5kg x 5
5kg x 5
5kg x 5
5kg x 5

Green Athene

Friday 4th January

Single leg split squat (dumbbells)
3kg x 8
3kg x 8
3kg x 8

Lunges (dumbbells)
4kg x 8
4kg x 8
4kg x 8

Pull ups (own bodyweight)
x 5
x 5
x 5

Bicep curl (dumbbells)
4kg x 12
4kg x 12
4kg x 12

Dumbbell bench press
7kg x 5
7kg x 5
7kg x 5
7kg x 5
7kg x 5

Lower back machine
25kg x 8
25kg x 8
25kg x 8

Upper back row machine
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Green Athene

Saturday 5th January

3km run in 18 min 36 sec
Felt good running again, want to do running twice a week this year.

Pull downs
35kg x 5
35kg x 5
35kg x 3
35kg x 3
35kg x 3

Pull ups (own body weight)
x 3
x 3
x 3
x 3
x 3

Green Athene

Monday 7th January

Pull downs
35kg x 3
35kg x 3
35kg x 3
35kg x 3
35kg x 3

Abductor
35kg x 8
35kg x 8
35kg x 8

Adductor
35kg x 8
35kg x 8
35kg x 8

Military press (barbell)
15kg x 8
15kg x 8
15kg x 8

Bench press (barbell)
20kg x 8
20kg x 8
20kg x 8

25kg x 5
25kg x 5
25kg x 5

20kg x 5
20kg x 5
20kg x 5

One arm dumbbell row (each arm)
7.5kg x 8
7.5kg x 8
7.5kg x 8

Green Athene

Wednesday 9th January

5 min row

3 km run in 18 min 12 sec

Pull ups (own bodyweight)
x 3 x 3 x 3 x 3 x 3

Squats (barbell)
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
Legs felt pretty tired after that.

Stiff leg deadlift
30kg x 8 x 8 x 8

Calf raises (own bodyweight)
x 8 (each leg)
with the stepper x 8 x 8 x 8 (each leg)

Reverse fly
2kg x 8 x 8 x 8

Green Athene

Thursday 10th January

Bicep curls (dumbbells)
7kg x 5 x 5 x 5 x 5

Pull ups (own bodyweight)
x 3 x 3 x 3

Bent over row
20kg x 8 x 8 x 8

Lat pull downs
40kg x 3
35kg x 5
35kg x 3 x 3 x 3

Single leg curl
15kg x 8 x 8 x 8 x 8 (each leg)

Single leg extension
15kg x 8 x 8 x 8 x 8 x 8

Abductor
35kg x 5 x 5 x 5 x 5 x 5

Adductor
35kg x 5 x 5 x 5 x 5 x 5

Crunch machine
with 2.5kg extra weight at the head x 8
without extra weight x 8 x 8 x 8

Swiss ball crunch
x 12 x 12 x 12

Swiss ball side bend
x 12 x 12 x 12 (each side)

Hammer curl
5kg x 5 x 5 x 5 (each side)

One arm dumbbell row
7kg x 5 x 5 x 5 x 5 x 5 (each arm)

Green Athene

Friday 11th January

Upper back machine
25kg x 5 x 5 x 5 x 5 x 5

Deadlift
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2

Benchpress (barbell)
20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5

Green Athene

Monday 14 January

Squats
30kg - 9 times x 5


Sunday 13 January

Swimming 300m
Was able to swim two pool lenghts without stopping, aiming for 4 pool lenghts without stopping next time.

Green Athene

Tuesday 15 January

Bench press
20kg x 5
20kg x 5
20kg x 5
20kg x 5
25kg x 4
25kg x 3
25kg x 3
25kg x 3
20kg x 5

Reverse fly
3kg x 8
3kg x 8
3kg x 8

One arm dumbbell row
10kg - three times x 8 each arm

Green Athene

Thursday 17 January

Early in the morning did some tricep extensions 3 sets x 8 reps each arm.

In the evening did this workout:

Deadlift
35kg - 5 sets x 5 reps

Pull downs
35kg - 1 set x 5 reps
30 kg - 4 sets x 5 reps

Pull ups (own bodyweight but cannot pull myself fully up)
4 sets x 3 reps

Shrugs
8kg - 3 sets x 8 reps

Abductor
35kg - 3 sets x 8 reps

Adductor
35kg - 3 sets x 8 reps

Low row machine
25kg - 3 sets x 8 reps

1 km run with intervals - 6km/h, 12km/h, 13km/h, 14km/h

Green Athene

Tuesday 22 January

Bent over rows (barbell)
25kg - 3 sets x 8 reps

Squats
30 kg - 10 sets x 5 reps
I am sure my legs will be pretty sore tomorrow...

Shrugs
8kg - 3 sets x 8 reps

Lat pull downs
30kg - 1 set x 8 reps
30kg - 3 sets x 5 reps

Green Athene

Wednesday 23 January

The gym was packed tonight, started with a run till the weights area emptied a bit.

1km run in 6 min 47 sec
Deadlift
30kg - 5 sets x 5 reps

Fly machine
15kg - 3 sets x 8 reps

Low back machine
30kg - 3 sets x 8 reps

Single leg curl
15 kg - 3 sets x 8 reps on each leg

Bicep curl (dumbbells)
5kg - 3 sets x 8 reps each arm

Pull ups (own bodyweight)
3 sets x 3 reps
Learned to do an alternative pull up which will help me gain more strength in my arms.

Lunges (dumbbells)
7kg - 3 sets x 8 reps each leg

One arm dumbbell row
8kg - 3 sets x 8 reps each arm

Green Athene

Friday 25 January

Low row machine
25kg x 8
25kg x 8
25kg x 8

Upper back machine
25kg x 8
25kg x 8
25kg x 8

Military press (dumbbells)
7kg x 8
7kg x 8
7kg x 8

Incline bench press (dumbbells)
7kg - 8 sets x 5 reps

Incline fly (dumbbells)
4kg x 8
4kg x 8
4kg x 8

Green Athene

Sunday 27 January

5km run n 29min in 55 sec...have not done a 5km run in a while, sprinted at the end to make it under 30 min, felt a bit sick at the end.

Lunges (plates)
5kg - 3 sets x 8 reps each leg

Shrugs (dumbbells)
9kg - 1 set x 5 reps, 2 sets x 8 reps

Bench press (barbell)
20kg - 3 sets x 5 reps

Pull ups (own bodyweight)
Alternative pull up (with legs supported in the front) - 4 sets x 5 reps
Normal pull up - 1 set x 5 reps

Pull downs
30kg - 5 sets x 5 reps
20kg - 1 set x 2 reps

High row machine
20kg x 5
25kg x 5
30kg x 5
20kg x 5
25kg x 5

Green Athene

Wednesday 30th January

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

One arm dumbbell row
10kg - 3 sets x 8 reps

Military press (dumbbells)
6kg - 3 sets x 8 reps

Bent over row
25kg - 3 sets x 8 reps

Pull ups (own body weight)
1 set x 3 reps
Alternative pull up - 2 sets x 8 reps

10 min cycling at level 4

Green Athene

Saturday 9th February

Squat
20kg x8
30kg x8
30kg x8
30kg x8
30kg x8
30kg x8
30kg x8
20kg x8
20kg x8

Deadlift (stiff leg)
30kg - 5 sets of 5 reps

Face Pull
5kg - 12 sets of 5 reps

Reverse Fly (cable)
3.75kg per arm, alternating - 1 set of 8 reps
3.75kg per arm, alternating - 2 set of 8 reps

Pec Fly (cable)
3.75kg per arm, alternating - 1 set of 8 reps
3.75kg per arm, alternating - 2 set of 8 reps

Pull ups (own bodyweight with feet supported)
4 sets of 5 reps

Foam Roller Stuff
Back Stretches on Mat

Bench Press
20kg x5
20kg x5
20kg x5
20kg x5
20kg x5
20kg x5

External Rotation (standing, dumbells)
3kg per arm, 3 sets of 5 reps

Was not able to go to the gym for a while due to an exam, happy I passed the exam and can resume my workout again

Green Athene

Monday 11th February

Bent over rows (barbell)
25kg - 3 sets x 8 reps

Bench press
20kg - 6 sets x 5 reps

Squats
20kg - 6 sets x 5 reps...kept leaning on the left hand side and backwards...must be because I am so tired today :rolleyes:

Adductor machine
30kg - 3 sets x 8 reps

Abductor machine
30kg - 3 sets x 8 reps

Shrugs (plates)
10kg - 2 sets x 12 reps

Green Athene

Sunday 10th February

Forgot to add my 48 km bike ride.

Green Athene

Tuesday 13th February

Deadlift (barbell)
35kg - 5 sets x 5 reps

Military press (barbell)
15kg - 3 sets x 8 reps

1 km run in less than 6 min

5.04 km bike ride in 12min 47sec

Leg raises on bench (own body weight)
3 sets x 10 reps

Reverse fly (dumbbells)
2.5kg - 3 sets x 8 reps

Green Athene

Saturday 16th February

550m swim - tried to improve my front crawl, it felt better than I expected.

Green Athene

Monday 18th February

3km run in 18 min 28 sec - tried out Chi running, just reading the book ChiRunning by Danny Dreyer. He advises to lean from your ankles when running which works and makes running feel easier. I felt less tired after my run.

Face pulls (cable)
6.75kg - 3 sets x 8 reps

Reverse fly (cable)
3.75kg - 3 sets x 8 reps each arm

Pec fly (cable)
3.75kg - 3 sets x 8 reps each arm

Pull ups (own bodyweight)
1 set x 5 reps
Alternative pull - 5 sets x 5 reps

Bench press (barbell)
20kg - 5 sets x 5 reps

Leg raises on bench (own bodyweight)
3 sets x 8 reps

quietobserver

just looking at your goals of loosing 4kgs, have you had a body fat test done? if so whats your % as this will allow you to make a better observation of weight loss reduction.
also looking at the times of 27mins for 5km and 10km under the hour not bad at all, what training are you doing towards these?
i would consider your weight training needs a bit of juggling about, as you seem to be continuing at the same level for quite some time, this leads to a plateau, i hope this is seen as constructive rather than knocking,glad to offer my opinion or answer a question

Green Athene

quietobserver wrote: »

just looking at your goals of loosing 4kgs, have you had a body fat test done? if so whats your % as this will allow you to make a better observation of weight loss reduction.
also looking at the times of 27mins for 5km and 10km under the hour not bad at all, what training are you doing towards these?

Thanks for your feedback. I have lost 2kg so far which is good progress and I am more toned than when I started my log.
I am increasing the number of runs per week as I concentrated mainly on weight training for couple of months.

Green Athene

Wednesday 20 February

Lunges (dumbbells)
8kg - 1 set x 8 reps each leg

Bike
5.14km in 15.11 min...wanted to start with doing squats but the weights area was packed.

Squats (barbell)
20kg - 1 x 8
30kg - 1 x 5
30kg - 1 x 5
40kg - 1 x 5... I could feel that this was heavier than my usual 30kg but want to increase the weight
30kg - 1 x 5
20kg - 1 x 5

Green Athene

Thursday 21 February

Pull ups (own body weight)
5 sets x 5 reps

Press Ups
5sets x 5 reps

Clean & Jerk
17kg - 3 sets of 5reps ... trying to learn this. Tried it for the very first time.

External Rotation (dumbells, standing)
3kg per arm, 3 sets of 10 reps

Bent Over Row (barbell, wide grip)
17kg - 3 sets x 10 reps

Shoulder Dislocates
x10

quietobserver

are you working from your own initative or from a designated programme? from my own experience in fitness i feel that your reps arent high enough to have the desired effect of toning and weight loss.
ask at the gym if they will do a body fat test for you and let me know if they do, if you like i can give you some suggestions of training programme to lead you in the direction your goals seem set for

Green Athene

Friday 22nd February

Bench Press (barbell)
20kg - 1 x 5
30kg - 2 x 5
40kg - partial reps
30kg - 1 x 5
20kg - 1 x 8

Deadlift (barbell)
35kg - 1 x 3
35kg - 1 x 2
60kg - 1 x 1
60kg - 1 x 1 PB:D
35kg - 1 x 5
35kg - 1 x 5

Military press (seated dumbbell)
10kg - 2 x 5
6kg - 3 x 5

Face pull (cable)
6.75kg - 3 x 5