Iron Lady.

Green Athene

Sunday 26th October

Cycling for 5 km

Crunches (on the Swiss ball)
5 x 25 reps

Side crunches (on the Swiss ball)
5 x 25 reps each side

Stiff leg deadlift (barbell)
35kg - 4 x 5 reps

Ab crunch (kneeling/cable)
4 x 12 reps

Green Athene

Thursday 30th October

7 mins on the stepper (increasing the speed every 2 mins)

Face pulls
11.25kg - 4 x 8 reps

Lunges (dumbbells)
8kg - 2 x 12 reps each side

Squats (oly bar)
20kg - 1 x 12 reps
25kg - 1 x 12 reps
30kg - 1 x 12 reps
35kg - 1 x 12 reps

Stiff leg dealdift (oly bar)
20kg - 1 x 10 reps
40kg - 1 x 5 reps
40kg - 1 x 3 reps

Green Athene

Saturday 1st November

Bench press (oly bar)
20kg - 1 x 8 reps
25kg - 1 x 8 reps
27.5kg - 2 x 5 reps
25kg - 1 x 8 reps
20kg - 1 x 8 reps

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

---

Incline fly (dumbbells)
5kg - 4 x 8 reps

Incline bench press (oly bar)
20kg - 4 x 5 reps

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

Tricep extension (dumbbells)
6kg - 4 x 8 reps each side

Face pulls
10kg - 3 x 8 reps

Green Athene

Tuesday 4th November

30 mins run - 4.7 km

Green Athene

Saturday 8th November

Power clean and press (barbell)
15kg - 1 x 12 reps
15kg - 2 x 8 reps ....that was a good warm up

Lunges (dumbbells)
8kg - 4 x 12 reps each side

Calf raises
3 x 20 reps ... tried each set with toes pointing in different directions to work out various sections of the calf muscles.

Squat (oly bar)
20kg - 1 x 12 reps
30kg - 3 x 12 reps
20kg - 1 x 12 reps

Stiff leg deadlift (barbell)
35kg - 4 x 5 reps

Cable ab crunch
15kg - 5 x 20 reps

Face pulls
11.25kg - 4 x 8 reps

Green Athene

Sunday 9th November

Military press (barbell)
20kg - 4 x 8 reps

Seated bicep curls (dumbbells)
6kg - 4 x 8 reps

Close grip press (barbell)
15kg - 4 x 8 reps

Standing tricep extensions (dumbbells)
6kg - 4 x 8 reps each side

Standing bicep curls (barbell)
15kg - 4 x 8 reps

Bent over rows (barbell)
30kg - 4 x 8 reps

1km run in 5:19 mins

Green Athene

Tuesday 11th November

Push ups
3 x 12 reps

Squats (with resistance band)
4 x 12 reps

Military press (with resistance band)
4 x 12 reps

Green Athene

Saturday 15th November

Incline bench press (dumbbells)
6kg - 4 x 12 reps

40 mins run - 6.24 km

Green Athene

Sunday 16th November

Lat pull downs
30kg - 4 x 8 reps

Back extension machine
30kg - 4 x 12 reps

Leg extension machine (both legs)
15kg - 1 x 12 reps
20kg - 3 x 12 reps

Leg curls machine (single leg)
15kg - 4 x 12 reps each side

High row machine
40kg - 4 x 5 reps

15 mins on the stepper

Green Athene

Saturday 22nd November

Deadlift (oly bar)
30kg - 3 x 8 reps

External Rotation (dumbbell)
4kg - 1 x 8 reps
3kg - 2 x 8 reps

Bench Press (oly bar)
20kg - 1 x 10 reps
25kg - 5 x 5 reps
20kg - 1 x 10 reps

Bicep Curl
10kg - 3 x 8 reps

Calf Raise (smith machine, toes on step)
40kg x12 reps
50kg - 3 x 10 reps

One Arm Row (low pulley cable, aka lawnmowers)
5kg - 3 x 8 reps

Ab Pull Down (kneeling, high pulley cable)
20kg - 4 x 20 reps

Face Pulls
5kg - 4 x 8 reps

Twisting Hanging Leg Raises (knee to opposite elbow)
3 x 4 reps

Twisting Medicine Ball Crunch
3kg ball - 4x25

Bench Press (dumbbell)
5kg - 3 x 8 reps

Fly (dumbbell)
5kg - 3 x 8 reps

Seated Cable Row
16.25 kg - 3 x 8 reps

Green Athene

Sunday 23rd November

5 min on the stepper

Lunges (dumbbells)
7kg - 4 x 10 reps each side

Squat (oly bar)
20kg - 1 x 8 reps
35kg - 4 x 5 reps

Stiff leg deadlift (oly bar)
20kg - 3 x 8 reps

Green Athene

Thursday 27th November

Squat (oly bar)
30kg - 2 x 5 reps
35kg - 5 x 5 reps ... PB:)

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

Stiff leg deadlift (oly bar)
20kg - 3 x 8 reps


I am very happy with the squats today, the last set did not feel as hard as I have expected.

BossArky

Nice squats tonight :pac:

Jimmy Bottlehead

Along with others who've said the same... I'm impressed big time!

Fair play... might even use your log to help drive myself!!:D

Green Athene

Jimmy Bottlehead wrote: »

Along with others who've said the same... I'm impressed big time!

BossArky wrote: »

Nice squats tonight :pac:

Thanks BossArky and Jimmy Bottlehead My aim at the moment is to be able to squat 5 x 5 at 40kg, hopefully I will get there soon...

Green Athene

Saturday 29th November

Bench Press
20kg - 1 x 8 reps
25kg - 5 x 5 reps
20kg - 1 x 8 reps

Pull Ups (narrow, parallel grip)
3 x 3 reps...partial pull ups, my arms are not strong enough yet...

Pull ups (negatives)
3 x 2 reps...partial pull ups

Bench Press (dumbbell, incline)
7kg - 3 x 8 reps

Shoulder Press (dumbbell, seated)
7kg - 3 x 8 reps
---
Pull Over (dumbbells)
5kg per arm - 4 x 8 reps

Fly (dumbbell)
5kg per arm - 3 x 8 reps

Calf Raise (smith machine)
20kg x12 reps
50kg x12
20kg x12

Ab Pulldown
23.24kg - 5 x 15 reps
---
Face Pulls
6.25kg - 3 x 8 reps
---
External Rotation (pulley, cable)
1.25kg - 5 x 8 reps

Bicep Curl (mini bar)
10kg - 3 x 8 reps
---
Run 1km (6:03 mins)

I almost injured my spine doing calf raises today. I attempted to do them at 60kg and just felt my spine bent in an awkard angle, I stopped immediately and feel fine now.

Green Athene

Monday 1st December

10 mins on the stepper (on Hills mode)

10 mins cycling

1 km run in 6:01 mins

Green Athene

Friday 5th December

30 mins run (4.69 km)

I woke up early today and managed to go to the gym before going to work, felt really good all day.

Green Athene

Sunday 7th December

Good mornings (barbell)
10kg - 4 x 8 reps... this was the first time I tried this exercise, I have read about before and it is recommended for the lower back.

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

Military press (barbell)
15kg - 4 x 8 reps

Squat (oly bar)
30kg - 1 x 8 reps
35kg - 1 x 8 reps
40kg - 1 x 3 reps
35kg - 1 x 8 reps

Stiff leg deadlift (barbell)
30kg - 4 x 8 reps

Face pulls
7.25kg - 4 x 8 reps

Calf raises (using the leg press machine)
50kg - 1 x 12 reps
60kg - 1 x 12 reps
70kg - 1 x 12 reps...I was amazed that I could do this without too much effort as this is 140% of my own bodyweight.

Low back extension machine
35kg - 4 x 8 reps

Green Athene

Green Athene wrote: »

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

40kg squat is not my PB :rolleyes: but I am looking forward to training to break my 50kg PB

Green Athene

Thursday 11th December

1km run in 5:42 mins

Shoulder press (barbell)
15kg - 4 x 8 reps

---

Upright rows (barbell)
15kg - 4 x 8 reps

Bicep curls (dumbbells)
5kg - 4 x 8 reps

---

Tricep extensions (dumbbells)
5kg - 4 x 8 reps

Bicep curls (barbell)
10kg - 4 x 8 reps

Cable crunches
22.5kg - 3 x 15 reps
22.5kg - 2 x 12 reps

I got to the gym shortly after 7pm and was probably the worst time to go as it was packed. There were lots of people just standing around and chatting.
My aim is to go to the gym in the mornings before going to work but now when it is so dark outside it is painful to get up at 6am in the morning when it is so dark and cold...

Green Athene

Saturday 13th December

Bench press (oly bar)
20kg - 2 x 8 reps
25kg - 1 x 5 reps
25g - 1 x 5 reps
30kg - 1 x 3 reps
35kg - attempted 2 reps but they were not proper ones...
25kg - 1 x 5 reps

Pull ups
1 x 5 reps (partial)
1 x 3 reps (1 full , 2 partial ones)
1x 1 reps
1 x 1 reps

Ab pull downs
16.25kg - 5 x 15 reps

Fly (dumbbells)
4kg - 4 x 8 reps

---

Pull overs (dumbbells)
4kg - 4 x 8 reps

Calf raises (oly bar)
40kg - 2 x 12 reps
1 x 20 reps

Good mornings (oly bar)
20kg - 3 x 8 reps

Face pulls
6.25kg - 3 x 8 reps

1km run in 5:23 mins

I was so happy that I managed to do 1 proper pull up for the first time ever

Green Athene

Sunday 14th December

10 mins on the stepper at Random level

10 pull ups (1 full, 9 partial)

Skipping
1 x 5 reps
4 x 20 reps

Good mornings (oly bar)
20kg - 3 x 8 reps

Green Athene

Tuesday 16th December

Lunges (dumbbells)
7kg - 4 x 8 reps each side

Stiff leg deadlift (oly bar)
30kg - 4 x 8 reps

Squat (oly bar)
20kg - 1 x 8 reps
30kg - 3 x 8 reps
20kg - 1 x 8 reps

Leg curls machine
15kg - 4 x 8 reps each leg

Side crunch (with medicine ball)
3kg - 5 x 20 reps

Green Athene

Saturday 20th December

External rotation (dumbbells)
3kg - 4 x 8 reps

External Rotation (standing, cable pulley)
1.25kg per arm - 4 x 8

Bench Press
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 5 reps ...PB at x 5
35kg - 1 x 1 reps fail :rolleyes:
25kg - 1 x 5 reps
20kg - 2 x 5 reps

Pull Ups (narrow, parallel grip)
6 partial reps...thought I could do at least one proper pull up again but did not succeed.

Fly (slight incline, dumbbells)
4kg - 4 x 8 reps

Pull Over (dumbbells)
4kg per arm - 4 x 8 reps

Ab Pull Down (kneeling, cable, high pulley)
23.75kg - 5 x 15 reps

Lat Pull Down
50kg x 1 ... fail
40kg x5
35kg x5
30kg x5
25kg x5
20kg x5
15kg x5

Run
1km - 5: 40 mins

Green Athene

Tuesday 23rd December

Deadlift (oly bar)
30kg - 1 x 5 reps
40kg - 1 x 3 reps
60kg - 1 x 1 reps
65kg - 1 x 1 reps ...PB:)

Green Athene

Sunday 4th January

Shoulder press (barbell)
15kg - 4 x 8 reps

Shrugs (dumbbells)
10kg - 4 x 8 reps

Pull ups
1 x full rep
2 x partial reps

Face pulls
6.5kg - 4 x 8 reps

Ab crunch (cable)
25kg - 5 x 12 reps

1km run in 5:42 mins

10 mins on the stepper at random level

Back extension machine
30kg - 4 x 8 reps

High row machine
30kg - 3 x 8 reps

This was the first session this year after all the turkey and mince pies, it felt good to be back in the gym.
I will aim to go to the gym in the morning as with all the new members it will be packed for the next few months...

Green Athene

Another year is here and it is time for setting some aims for 2009.
I want to set my PB as follows:

Squat - 60kg
Deadlift - 70kg
Bench press - 40kg
3km run in 15 mins

Green Athene

Monday 5th January

Squat (oly bar)
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 5 reps
40kg - 1 x 3 reps...this is the first time I did 3x 40kg :pac:

Bench press (dumbbells)
8kg - 4 x 8 reps

Stiff leg deadlift (barbell)
30kg - 4 x 8 reps

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

I woke up at 6am today, it was perfect, the gym was empty and I saw the snow outside

Green Athene

Thursday 8th January

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

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

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

Tricep extension (dumbbells)
4kg - 4 x 8 reps each side

Bicep curls (seating with dumbells)
4kg - 4 x 8 reps each side

Pull up
1 x partial

Lat pull downs
35kg - 1 x 1 rep
30kg - 2 x 5 reps

Another early morning workout before going to work.