Iron Lady.

Green Athene

Thursday 28th August

8 mins on the stepper with 2 mins intervals

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

Pull ups (own body weight)
3 x 3 reps

Bent over row (barbell)
30kg - 5 x 5 reps

High row machine
40kg - 5 x 5 reps

Green Athene

Saturday 30th August

2km run in 12:16 mins

Incline bench press (barbell)
20kg - 1 x 5 reps
25kg - 4 x 5 reps

Shrugs
10kg weights in each arm - 4 x 8 reps

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

Face pulls
11.25kg - 3 x 8 reps

Hanging Leg Raises
3 x 6 reps

Ab Ball Rotation
5 x 20 reps

Green Athene

Sunday 31st August

10 mins on the stepper with intervals

Military press (barbell)
25kg - 1 x 3 reps ...PB:pac:
15kg - 3 x 12 reps

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

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

Lat pull downs
30kg - 3 x 10 reps

Dips (own bodyweight)
5 x 5 reps

Squat on the Bosu (own bodyweight)
3 x 8 reps

Crunches on the Swiss ball (with 5kg medicine ball in hands)
3 x 10 reps

Reverse fly (dumbbells)
4kg - 3 x 8 reps

Fly (dumbbells)
4kg - 3 x 8 reps

Green Athene

Tuesday 2nd September

Felt pretty tired today...

8km cycle on the bike in 24:20mins

Stiff leg deadlift (barbell)35kg - 5 x 5 reps

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

Face pulls
11.25kg - 3 x 8 reps

Green Athene

Thursday 4th September

Deadlift (barbell)
20kg - 1 x 5 reps
30kg - 1 x 5 reps
60kg - 3 x 1 reps
50kg - 2 x 2 reps

Military press (barbell)
20kg - 3 x 8 reps

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

Green Athene

Saturday 6th September

Bench press (barbell)
20kg - 1 x 5 reps
25kg - 5 x 5 reps

Incline bench press (dumbbells)
10kg - 1 x 8 reps
10kg - 4 x 5 reps

Fly (dumbbells)
4kg - 3 x 8 reps

Dumbbell pullover
4kg - 3 x 8 reps

Face pulls
10kg - 3 x 8 reps

Hanging leg raises
Own bodyweight - 3 x 5 reps

Medicine ball crunch
4kg - 5 x 20 reps

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

1km run in 5:07 mins

Green Athene

I read through my log and thought useful to gather my PBs for later reference:

Exercise Type|PB
Squat|50kg
Deadlift (standard)|60kg
Deadlift (stiff leg)|40kg
Bench press (flat)|35kg
Bench press (incline)|30kg
Bench press (decline)|40kg
Military press|25kg
Lat pull downs|35kg
3 km run|16:11 mins

Green Athene

Sunday 7th September

8 mins on the stepper with 2 mins intervals

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

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

Green Athene

Tuesday 9th September

2 km run in 11:11 mins

Power clean (barbell)
7.5kg - 4 x 8 reps ... tried this for the first time, it gets your heart beating:)

Crunches
3 x 20 reps

Dumbbell external rotation
4kg - 3 x 5 reps

High row machine
45kg - 5 x 5 reps...PB

Lat pull downs
35kg - 3 x 8 reps

Shrugs (dumbbells)
10kg - 3 x 8 reps

Green Athene

Saturday September 13th

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

Bench Press (barbell)
20kg x 1 x 5 reps
25kg - 5 x 5 reps

Fly (dumbbell)
5kg - 3 x 5 reps

Pull Over (dumbbell)
5kg - 3 x 5 reps

Bent Over Row (oly bar)
30kg - 3 x 10 reps

Calf raises
3 x 12 reps

Lunges (oly bar)
20kg - 3 x 8 reps

Calf Raise (oly bar)
40kg - 3 x 8 reps each side

Green Athene

Tuesday 16th September

3km run in 16:08 mins ... PB :P

Green Athene

Thursday 18th September

Squat (oly bar)
20kg - 1 x 5 reps
30kg - 1 x 5 reps
37.5kg - 5 x 5 reps

Lunges (oly bar)
30kg - 1 x 5 reps each side
20kg - 2 x 5 reps each side

Green Athene

Saturday 20th September

Stiff leg deadlift (barbell)
30kg - 3 x 5 reps

Shoulder press (dumbbells)
7kg - 3 x 8 reps

Face pulls
10kg- 4 x 8 reps

Bench press (oly bar)
20kg - 1 x 5 reps
20kg - 1 x 5 reps
27.5kg - 5 x 5 reps... PB at 5 x 5
20kg - 1 x 5 reps
20kg - 1 x 5 reps ...felt full of energy doing the bench press today.

Fly (dumbbell)
4kg - 3 x 8 reps

Calf raises
3 x 20 reps

Green Athene

Tuesday 23rd September

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

Incline bench press (barbell)
20kg - 5 x 5 reps

Lat pull downs
30kg - 5 x 5 reps

Pull ups (with legs supported)
3 x 5 reps

Green Athene

Saturday 27th September

Gym session:

---

Calf raises
3 x 20 reps

Squat (oly bar)
30kg - 1 x 5 reps
35kg - 5 x 5 reps

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

Lunges (dumbbells)
9kg - 3 x 8 reps each side

3km cycle

---

5.7km walk outdoors

Green Athene

Sunday 28th September

10 mins on the stepper (increasing the level every 2 mins)

Military press (barbell)
20kg - 3 x 5 reps

Bent over row (barbell)
35kg - 3 x 8 reps

One arm dumbbell row (dumbbells)
12kg - 3 x 8 reps each side

Close grip lat pull down
35kg - 5 x 5 reps

Face pull
10kg - 3 x 8 reps

High row machine
40kg - 3 x 8 reps

rioella

Wow you are amazing..you are giving me the motivation I really need right now...What was your starting weight and how much have you lost...Have you found it diffcult to leave the house and actually go to the gym as I am constantly making excuses...but hopefully now after reading your workout and been single now i will do it...

Well done,,,,

By the way anyone know of any good gym in the Kilbarrack area of Dublin...Just moved here from the country...thanks:eek:

Green Athene

rioella wrote: »

What was your starting weight and how much have you lost...Have you found it diffcult to leave the house and actually go to the gym as I am constantly making excuses...but hopefully now after reading your workout and been single now i will do it

Hi Rioella, thanks.My main aim is to get toned and not so much to lose weight. I am happy with my weight at 50kg but losing one kg would be ok too:) I found it difficult at the beginning, but as with every habit you get used it. It all depends on how disciplined you are, if you say you are going to go to the gym just go:)

Green Athene

Wednesday 1st October

3km run in 17:20 mins

Crunches (Swiss ball)
3 x 12

Side crunches (Swiss ball)
3 x 12 each side

Green Athene

Saturday 4th October

10 mins on the stepper (2 mins at level 5, 1 min at level 10)

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

Incline bench press machine
20kg - 1 x 5 reps
25kg - 1 x 5 reps
20kg - 1 x 5 reps
20kg - 1 x 5 reps
20kg - 1 x 5 reps

Fly (dumbbells)
4kg - 3 x 8 reps

Pull over (dumbbells)
4kg - 3 x 8 reps

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

Green Athene

Sunday 5th October

Squat (oly bar)
20kg -1 x 5 reps
37.5kg - 5 x 5 reps... PB at 5 x 5 :pac:

Lunges (oly bar)
20kg - 3 x 8 reps each side

Back extension machine
40kg - 3 x 8 reps

Calf rotation machine
30kg - 3 x 8 reps

Leg curl machine
20kg - 3 x 8 reps each side (performed as single leg curl)

Leg extension machine
20kg - 3 x 8 reps each side (performed as single leg extension)

My chest muscles are in real pain after yesterday's bench press.

Green Athene

Tuesday 7th October

1km run in 5:05 mins ...wanted to do 2km in 10 mins but I think that I started too fast as I was knackered by the end of 1km.

Crunches (Swiss ball)
3 x 12 reps

Side crunches (Swiss ball)
3 x 12 reps each side

Green Athene

Thursday 9th October

Deadlift (oly bar)
45kg - 5 x 5 reps ... happy with this performance

Bent over row (dumbbells)
12kg - 3 x 8 reps

Military press (barbell)
20kg - 5 x 5 reps

Reverse fly (dumbbells)
4kg - 3 x 8 reps

Face pulls
10kg - 3 x 8 reps

Green Athene

Sunday 12th October

Push ups (with legs supported on a Swiss ball)
3 x 8 reps

Bench press (dumbbell)
9kg - 3 x 8 reps

Fly (dumbbells)
5kg - 3 x 8 reps

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

Internal rotation
3.75kg - 3 x 8 reps

External rotation
3.75kg - 3 x 8 reps

Incline bench press machine
20kg - 1 x 5 reps
15kg - 4 x 5 reps

Green Athene

Tuesday 14th October

1 km run in 5:24 mins

8 mins on the stepper (increasing the level every two minutes)

Shoulder press (dumbbells)
10kg - 5 x 5 reps

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

Face pulls
7.25kg - 3 x 8 reps

Green Athene

Friday 17th October

Pull ups
3 x 3 partial reps own body weight
3 x 3 reps with legs supported
3 x 3 reps with legs supported in front

Squat (oly bar)
20kg - 2 x 5 reps
35kg - 5 x 5 reps

Lunges (oly bar)
25kg - 3 x 8 reps each side

Green Athene

Saturday 18th October

Incline bench press (oly bar)
20kg - 2 x 5 reps
25kg - 2 x 5 reps
27.5kg - 2 x 3 reps
25kg - 1 x 5 reps

Fly (dumbbells)
4kg - 3 x 8 reps

Pull over (dumbbells)
4kg - 3 x 8 reps

Bicep curls (dumbbells)
7kg - 3 x 8 reps each side

Hanging leg raises
5 x 5 reps

Calf raises (on a step)
3 x 12 reps

Green Athene

Monday 20th October

Pull Ups (narrow grip, palms away)
x3 x3 x3 x3

Dips
x5 x5 x5 x5

External Rotation (dumbbell, standing)
4kg - 2 sets x 8 reps

Bicep Curl (mini studio barbell)
20kg - 2 sets x 8 reps

Calf Raise (on step)
bodyweight + 20kg - 2 sets x 8 reps

Ab Crunch
2 sets x 12 reps

Skipping
20 hops

Deadlift (mixed grip)
45kg - 5 sets x 5 reps

Shoulder Press
8kg per arm - 3 sets x 8 reps

Green Athene

Thursday 23rd October

3km run in 16:46 mins

Squat (oly bar)
20kg - 1 x 8 reps
30kg - 10 x 5 reps ....very happy with this performance, I felt the pump after 5 sets

Green Athene

Saturday 25th October

Bench press (oly bar)
20kg - 2 x 8 reps
25kg - 4 x 8 reps
20kg - 2 x reps

Bench press (incline with oly bar)
20kg - 3 x 8 reps

Pull over (dumbbells)
5kg - 4 x 8 reps

Calf raises
3 x 30 reps