Iron Lady.

Green Athene

29th April

30 mins brisk walk in the rain

Green Athene

30th April

25 mins run around the lake in Zurich

3 sets x 12 reps tricep dips with hands supported on the bench (own bodyweight)

Green Athene

2nd May

8 mins stepper with 2 mins intervals, raising speed

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

Pull ups (own bodyweight)
1 set x 3 reps
1 set x 5 reps (with legs supported)
3 sets x 5 reps negatives

Lat pull downs
30kg - 4 sets x 5 reps
35kg - 1 set x 5 reps (PB:D)

Face pulls
12.5kg- 5 sets x 8 reps

Green Athene

3rd May

11.6km cycle

My body is very sore today.

eclectichoney

Green Athene wrote: »

2nd May


Pull ups (own bodyweight)
1 set x 3 reps
1 set x 5 reps (with legs supported)
3 sets x 5 reps negatives

Nice work on the pull-ups - i've recently started getting into doing them myself bu i've a long long way to go

Green Athene

Thanks Electihoney:) my arms were killing me the next day:o

eclectichoney wrote: »

Nice work on the pull-ups - i've recently started getting into doing them myself bu i've a long long way to go

BossArky

Green Athene wrote: »

Thanks Electihoney:) my arms were killing me the next day:o

So were mine from hoisting you up to the top of those negatives!

Green Athene

Friday 9th May

Have not been in the gym for a week, had a nasty cold. Now it is over so can get back to my routine;)


Squats (barbell)
20kg - 1 set x 8 reps
30kg - 1 set x 5 reps
30kg - 1 set x 5 reps
30kg - 1 set x 5 reps
20kg - 1 set x 8 reps

Stiff leg deadlift (barbell)
40kg - 4 sets x 5 reps

Face pulls
12.5kg - 3 setx x 8 reps

Shoulder press (dumbbell)
7kg - 3 sets x 8 reps

Green Athene

Saturday 10th May

Bench press (barbell)
20kg - 5 sets x 8 reps

Fly (dumbbells)
5kg - 3 sets x 8 reps

Bent over row (barbell)
20kg - 5 sets x 8 reps

Bicep curls (dumbbells)
6kg - 3 sets x 8 reps each hand

Tricep extensions (dumbbells)
3 sets x 8 reps each hand

Green Athene

Sunday 11th May

10 km cycle and 1.5 km run outside

Green Athene

Monday 12th May

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

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

Adductor machine
30kg - 2 sets x 8 reps...wanted to do 3 sets but the machine broke after my second set:eek:

Abductor machine
30kg - 3 sets x 8 reps

Low row machine
25kg - 3 sets x 8 reps

Back extension machine
30kg - 3 sets x 8 reps

It is such a sunny day today:)

Green Athene

Wednesday 14th May

15 mins on the cross trainer at medium resistance - hard to say what level as it was a simple machine in the hotel gym

10 mins rowing

Green Athene

Thursday 15th May

4km run around the lake in Zurich.

Found a new route via mapmyrun.com. Forgot to take my watch with me so don't know how exactly long I ran for.

blah

mapmyrun.com is excellent! I used it to figure out a 1km route around my local park, so I can just run laps of that.

Green Athene

It is really good, you can also map your cycle or read some comments in the forums on http://mapmyride.com.

blah wrote: »

mapmyrun.com is excellent! I used it to figure out a 1km route around my local park, so I can just run laps of that.

Green Athene

Friday 16th May

11.57 km cycle in the gym

Green Athene

Sunday 18th May

Spent the weekend in Cambridge and did lots of walking, probably around 15km over the whole weekend.

Green Athene

Tuesday 20th May

3 km run along the lake in Zurich.

Looking forward to doing some weights when I get back to London.

Green Athene

Friday 23rd May

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

Single leg calf raises (own bodyweight on step)
3 sets x 10 reps

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

Stiff leg deadlift (barbell)
30kg - 1 set x 8
30kg - 3 sets x 5
30kg - 1 set x 8

Leg press machine
50kg - 3 sets x 8 reps

Green Athene

Saturday 24th May

Incline bench press (oly barbell)
20kg - 1 set x 5 reps
30kg - 3 sets x 3 reps
27.5kg - 3 sets x 3 reps
25kg - 3 sets x 5 reps
20kg - 1 set x 10 reps

Tricep extensions (dumbbells)
6kg - 3 sets x 8 reps each arm

Hanging leg raises (own bodyweight)
3 sets x 8 rep

Pull ups (negatives)
Bodyweight
x1
x3
x1

Low row machine
30kg - 3 sets x 8 reps

Back extension machine
30kg - 3 sets x 8 reps

Green Athene

Monday 26th May

Bicep curls (dumbbell)
7kg - 3 sets x 8 reps each arm

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

Chest Supported Row (dumbbell)
10kg per arm - 3 sets of 8 reps

Halbert Raises (dumbbell)
3kg per arm - 4 sets of 8 reps ...... BossArky showed me this exercise and the chest supported row, feels good and I will incorporate into my workout from now on.

Fly (dumbbell)
3kg per arm - 3 sets of 8 reps

Seated shoulder press (dumbbell)
8kg - 3 sets x 8 reps

Rotary calf machine
25 kg - 3 sets x 8 reps

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

Face Pulls (with scap retraction)
3.75 kg - 3 sets of 8 reps ... new way to do facepulls
2 kg - 1 sets of 8 reps

Crunches (swinging a medicing ball right to left)
2kg ball - 1 set x 10 reps
2kg ball - 1 set x 15 reps
2kg ball - 1 set x 15 reps


A rainy BH, a perfect day to go to the gym but it was packed...

Green Athene

Friday 30th May

2 km run in 11:11 min

Squat
20kg - 1 set x 5 reps
40kg - 1 set x 5 reps
35kg - 3 sets x 5 reps
30kg - 3 sets x 5 reps ... I pulled my adductors, felt hard to get up in the last 2 sets, need to let my legs recover for one or two days

Stiff leg deadlift (barbell)
30kg - 5 sets x 5 reps

Face pulls (new way)
10kg - 1 set x 5 reps
7.5kg - 4 sets x 5 reps

Lat pull downs
30kg - 1 set x 5 reps
30kg - 4 sets x 8 reps

Green Athene

Tuesday 3rd June

Bench Press
20kg x 5
30kg x 2 sets x 5
20kg x 10

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


Went to the gym on Sunday too, but forgot to update my log and now I do not remember what exercises I did...

Green Athene

Wednesday 4th June

3km run in 16:11 mins - my PB:)

Green Athene

Friday 6th June

10 mins on the stepper - with 2min and 3 min intervals with rising resistance

Squat (barbell)
20kg - 1 set x 5 reps
30kg - 3 sets x 5 reps
35kg - 3 sets x 5 reps
30kg - 2 sets x 5 reps
20kg - 1 set x 10 reps

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

Bicep curl (dumbbell)
6kg - 3 sets x 8 reps each arm

Low row machine
30kg - 5 sets x 5 reps

Going to support BossArky at Blenheim triathlon tomorrow. Come on BossArky:)

Green Athene

Back from honeymoon with BossArky. It was great:D
Could not imagine that it is possible to function in 47 degrees, it is dry heat so it did not feel too bad.

Looking forward to going to the gym again.

Green Athene

Wednesday 25th June

3km run outside

Malteaser!

Congratulations on the wedding!!! Hope you'se had an amazing time on your honeymoon, a tour of the west coast sounds fantastic!!

Good to see you're back training so soon!

Green Athene

Malteaser! wrote: »

Congratulations on the wedding!!! Hope you'se had an amazing time on your honeymoon, a tour of the west coast sounds fantastic!!

Thanks Malteaser:) Honeymoon was great, got to see lots of different places and I like roller coasters now. Used to hate them...

Green Athene

Thursday 26th June

Bench press (barbell)
20kg - 5 sets x 8 reps

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

Low row machine
30kg - 3 sets x 8 reps

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

Was surprised how weak I felt after not training for 2.5 weeks.