Iron Lady.

Green Athene

Sunday 24th February

Bike 11.6km ... outdoors

Green Athene

Wednesday 27th February

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

One arm reverse fly (cable)
6.75kg - 1 set x 8 reps
3.75kg - 2 sets x 8 reps

One arm standing fly (cable)
6.75kg - 1 set x 8 reps
3.75kg - 2 sets x 8 reps

Lat pull downs
25kg - 3 sets x 8 reps

Squats (barbell)
30kg x 5
30kg x 5
40kg x 5
40kg x 5
30kg x 5
30kg x 5
20kg x 5
20kg x 5

Lower back machine
30kg - 3 sets x 8 reps

Single leg extension machine
15kg - 3 sets x 8 reps each leg

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

Green Athene

Friday 29th February

Bench press (dumbbell)
7kg - 5 sets x 5 reps

Shoulder press (dumbbell)
7kg - 5 sets x 5 reps

Tricep extension
6kg - 3 sets x 8 reps

10 min cycle - 3.30km distance

Cable face pulls
6.75kg - 3 sets x 8 reps

Green Athene

Sunday 2nd March

3km run in 17.09 min - PB

Green Athene

Tuesday 4th March

Deadlift (barbell)
30kg - 5 sets x 5 reps

Close grip lat pull downs
30kg - 5 sets x 5 reps

Pull ups (feet supported on the bar)
own body weight - 3 sets x 5 reps

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

Green Athene

Wednesday 5th March

3 km run in 18.27 min

Green Athene

Saturday 8th March

Squats (barbell)
20kg - 1 x 5
30kg - 2 x 5
40kg - 2 x 5
50kg - 1 x 1 - PB:D - it felt pretty heavy, will try again in two weeks time
30kg - 1 x 5
20kg - 1 x 5

Single leg split squat (dumbbells)
7kg - 3 x 8 each leg

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

Leg extension machine
15kg - 3 x 8 each leg

Leg curl machine
15kg - 3 x 8 each leg

Green Athene

Tuesday 11th March

Incline benchpress (dumbbell)
8kg -8 sets x 5 reps

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

Tricep extension (dumbbell)
6kg - 3 sets x 8 reps each side

Reverse fly
3kg - 8 sets x 5 reps

Incline benchpress machine
15kg - 3 sets x 8 reps

Fly machine
10kg - 3 sets x 8 reps

Green Athene

Wednesday 12th March

3km run in 17.26 min

Green Athene

Friday 14th March

Deadlift (barbell)
35kg - 8 sets x 5 reps

Pull ups (alternative - with legs supported)
Own body weight - 3 sets x 5 reps

Lat pull downs
25kg - 3 sets x 8 reps

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

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

Low row machine
25kg - 3 sets x 8 reps

Green Athene

Tuesday 18th March

Squat (barbell)
30kg - 8 ses x 5 reps

Lunges (dumbbell)
6kg - 3 sets x 8 each leg

Leg press machine
50kg - 3 sets x 8 reps

Leg curl machine
15kg - single leg curl - 3 sets x 8 reps each leg

Leg extension machine
15kg - single leg extension - 3 sets x 8 reps each leg

Went to the gym shortly before 5pm but the gym was packed, really prefer to make the effort and go in the mornings.

Green Athene

Wednesday 19th March

I kept my promise and went to the gym this morning, it was so much better!

3.5km run in 21.17 min

Green Athene

Thursday 27th March

Squat (barbell)
20kg - 1 set x 8 reps
30kg - 4 sets x 8 reps

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

Lunges (dumbbell)
6kg - 3 sets x 8 reps each leg

Low row machine
25kg - 3 sets x 8 reps

Low back machine
30kg - 3 sets x 8 reps

Back from the US, felt the jet lag, need to readjust to the 7 hour time difference.
Today I was in the gym in the morning and I felt great afterwards, I think it helps me to get back to my normal routine, especially after those huge food portions:rolleyes:

Green Athene

Saturday 30th March

Incline bench press (dumbbell)
9kg - 3 sets x 8 reps

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

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

Triceps extension (dumbbells)
7kg - 3 sets x 8 reps each arm

Bicep curl (dumbbell)
7kg - 3 sets x 8 reps

Incline bench press machine
15kg - 3 sets x 8 reps

Boston

Are you taking into account the weight of the bar as well? Thats an extra 20kg

Green Athene

Boston wrote: »

Are you taking into account the weight of the bar as well? Thats an extra 20kg

Hi Boston,

Yes, I am. I was using a small barbell.

Green Athene

31st March

Time is going so fast, tomorrow is the 1st April :rolleyes:

Deadlift (barbell)
25kg - 3 sets x 8 reps

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

Pull ups (with legs supported on the rack)
bodyweight x 8
bodyweight x 5
bodyweight x 5

Leg raises on bench (own bodyweight)
3 sets x 12 reps

Lat pull downs
30kg - 3 sets x 8 reps

I wanted to do a 5km run today but yesterday I went for a long walk in my new shoes. My left leg is sore. Planning to run tomorrow morning.

I forgot to stretch after my workouts last week and my body was aching, did them today again and I feel much better.

Green Athene

1st April

4km run in 24.26 min

Felt a bit unwell after the run, it must have been because I drank too much water while running.

Green Athene

2nd April

8 mins on the stepper , intervals of 2 mins

Squat (barbell)
20kg - 1 x 5
30kg - 2 x 5
35kg - 4 x 5
30kg - 2 x 5
20kg - 1 x 5

Single leg squat & dumbbell front raise (with one leg supported on the Swiss ball)
3 sets x 8 each leg and raises with 4kg dumbbells
This is a new excercise that I saw on a website so thought of trying it out. It is not easy to balance on the ball and raise your arms at the same time.

Lunges (dumbbell)
6kg - 3 sets x 8 reps each leg

Leg extension machine
15kg - 3 sets x 8 reps each leg

Leg curl machine
15kg - 3 sets x 8 reps each leg

Green Athene

4th April

3 km cycle in 8 mins, intervals of 2 mins

Bench press (dumbbells)
10kg - 5 sets x 5 reps

Military press (barbell)
20kg - 1 set x 5 reps PB :pac:
15kg - 3 sets x 8 reps

Face pulls (cable)
8.75kg - 3 sets x 8 reps PB :pac:

Front raises (dumbbell)
4kg - 3 sets x 8 reps each arm

Low row machine
25kg - 3 sets x 8 reps

Green Athene

8th April

8 mins on the cross trainer with intervals of 2 mins, increasing speed and then decreasing for the last 2 mins

Shoulder press machine
Not sure how heavy it was as the machine had resistance levels - 8 sets x 5 reps

Bench press machine
Again there was only a resistance level - 8 sets x 5 reps

Away in Zurich during the week so tried to find a hotel with a gym. They are usually quite small but at least you get some exercise.
I was thinking that I could also run around the lake in Zurich.

Green Athene

11th April

8 mins on the stepper with 2 mins intervals

Stiff leg deadlift (barbell)
25kg - 5 sets x 8 resp

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

Face pulls (cable)
11.25kg - 3 sets x 8 reps

Lat pull downs
30kg - 5 sets x 8 reps

Green Athene

12th April

5 km run in 30.17 mins

Finally did my 5km again:)
I am really happy with the results I achieved since last August when I started this log.

Green Athene

15th April

Squat (dumbbells)
10kg - 3 sets x 8 reps

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

Lunges (dumbbells)
6kg - 3 sets x 8 reps

The gym in the hotel in Zurich is just too small. It is crowded with only one person in.

Green Athene

16th April

1 hour walking at medium speed

Green Athene

19th April

Cycling 3.52km in 10 mins with 3min/3min/4min intervals

Deadlift (barbell)
25kg - 3 sets x 8 reps

Shrugs (dumbbells)
10kg - 3 sets x 8 reps

Pull ups (with legs supported)
own bodyweight - 3 sets x 5 reps

Back extension (lying on a mat)
3 sets x 8 reps

Back in London - it is nice to work out in a proper gym;)

Green Athene

24th April

20 mins run around the lake in Zurich at about 10km/hour so ran a bit more than 3k I think.

Green Athene

25th April

15 mins run at my usual speed of 10km/h so probably ran a bit less than 3k

Green Athene

26th April

8 mins stepper - with 2 mins intervals starting at level 5, increasing by two level every two mins

Squat (barbell)
20kg - 1 x 8
30kg - 6 x 5
20kg - 1 x 12

Military press (barbell)
15kg - 5 x 8

Incline bench press machine
15kg - 3 x 8

Lunges (dumbbells)
10kg - 5 x 8 each leg

Green Athene

27th April

3km cycle in 8 mins with 2 mins intervals

Bench press (dumbbells)
8kg -8 sets x 5 reps

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

Barbell upright row
15kg - 3 sets x 8 reps

Face pulls
7.5kg - 3 sets x 8 reps

Lat pull downs
25kg - 1 set x 8 reps
30kg - 3 sets x 5 reps
25kg - 1 set x 8 reps