Iron Lady.

eclectichoney

Green Athene wrote: »

Sunday 4th January


Pull ups
1 x full rep

WTG Green That's my target for 2009 I think, but I'm a looong way off Not helped by the fact that I stupidly spent about three months doing assisted ones using mainly my arms and shoulders to pull myself instead of trying to mainly use my lats / back!

Good luck with the running goal

Green Athene

eclectichoney wrote: »

WTG Green That's my target for 2009 I think, but I'm a looong way off Not helped by the fact that I stupidly spent about three months doing assisted ones using mainly my arms and shoulders to pull myself instead of trying to mainly use my lats / back!

Good luck with the running goal

Thanks electichoney Pull ups are hard, I thought that I would never be able to do it myself. I did assisted ones for a few months too but I found that I improved more if I tried to do it myself even though I moved only a few inches. Good luck to you:)

Green Athene

Saturday 10th January

Squat (oly bar)
20kg - 2 x 5 reps
30kg - 1 x 5 reps
35kg - 1 x 5 reps
40kg - 1 x 5 reps
35kg - 1 x 5 reps
30kg - 1 x 5 reps

Calf raises
4 x 12 reps

Stiff leg deadlift (oly bar)
35kg - 4 x 8 reps

Lat pull downs
25kg - 2 x 5 reps

Pull up
5 partial reps

Ab crunch (pulley)
24.8kg - 5 x 14 reps

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

1km run in 5:37 mins

5 mins on the stepper at Random level

Green Athene

Tuesday 13th January

Bench press (dumbbells)
9kg - 4 x 8 reps

Incline bench press (dumbbells)
8kg - 1 x 8 reps
8kg - 3 x 5 reps

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

Pull ups
1 x full rep
2 x partial reps

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

External rotation (pulley)
1.25kg - 4 x 8 reps each side

This was another successful morning session.

Green Athene

Thursday 15th January

Squat (oly bar)
20kg - 2 x 5 reps
30kg - 5 x 5 reps

Calf raises
4 x 20 reps

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

I hope that going to the gym in the mornings becomes a habbit, so far so good. Jogging to the gym and back also burns some extra energy.

Green Athene

Saturday 17th January

Clean and Press (barbell)
20kg - 3 x 8 reps
20kg - 1 x 4 reps

One arm cross cable laterals
3.25kg - 4 x 5 reps

Seated dumbell bicep curls
6kg - 4 x 8 reps each side

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

Reverse crunches
4 x 15 reps

Standing bicep curls (barbell)
15kg - 3 x 8 reps
15kg - 1 x 5 reps

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

Ab crunches (pulley)
26.25kg - 4 x 15 reps

1km run in 5:16 mins

This was a good workout. I followed the program listed in the body building book by A.Schwarzeneger. It is a three day split program.

I need to check whether the 1km run is my PB. I hope so :pac:

Green Athene

Green Athene wrote: »

Tuesday 7th October

1km run in 5:05 mins ...

My 1km run was not my PB today, I need to get it down to 5 mins

Green Athene

Sunday 18th January

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

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

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

Calf raises
3 x 20 reps

Lat pull downs
15kg - 1 x 8 reps

Pull ups
1 x - full rep
4 x - partial reps

Deadlift (barbell)
35kg - 4 x 8 reps

Ab crunches (pulley)
21.25kg - 3 x 15 reps

Calf raises (oly bar)
40kg - 4 x 8 reps

Jimmy Bottlehead

Green Athene wrote: »

Thanks electichoney Pull ups are hard, I thought that I would never be able to do it myself. I did assisted ones for a few months too but I found that I improved more if I tried to do it myself even though I moved only a few inches. Good luck to you:)

Were they machine assisted, or with a partner?
Can you pop the answer into my log please? My aim is to do one unassisted pullup too

http://www.boards.ie/vbulletin/showthread.php?t=2055214111

Green Athene

Tuesday 20th January

Squat (oly bar)
20kg - 1 x 5 reps
30kg - 1 x 5 reps
40kg - 1 x 5 reps
50kg - 1 x 1 rep
50kg - 1 x 1 rep

Calf raises
3 x 15 reps

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

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

I want to be able to squat 55kg soon, so will train for that in the next few weeks.

Green Athene

Thursday 22nd January

Clean and Press (barbell)
20kg - 4 x 8 reps

Standing bicep curls (barbell)
15kg - 1 x 8 reps
15kg - 3 x 5 reps

Seated bicep curls (dumbbells)
7kg - 4 x 8 reps each side

Tricep extensions (dumbbells)
6kg - 4 x 8 reps

Close grip press (barbell)
20kg - 4 x 8 reps

Green Athene

Saturday 24th January

Bench press (dumbbells)
9kg - 2 x 8 reps
9kg - 2 x 5 reps

Incline bench press (dumbbells)
9kg - 4 x 5 reps

Pullovers (dumbbells)
4kg - 4 x 8 reps

Pull ups
2 x full reps ...PB
3 x partial reps

Bent over rows (oly bar)
35kg - 4 x 8 reps

---

Deadlift (oly bar)
35kg - 2 x 8 reps
65kg - failed
60kg - 1 x 1 rep
65kg - 1 x 1 rep
70kg - failed
60kg - 1 x 1 rep


Ab crunches (pulley)
26.75kg - 5 x 12 reps

1km run in 4:57 mins ...PB

This was a very successful workout and I broke two of my own PBs. I am happy with the 65kg deadlift as this is almost 1.3x my bodyweight.

Jimmy Bottlehead

Thanks a mill for the reply!

And nice one on the deadlift, trying to move them up myself too

Green Athene

Monday 26th January

2mins on the bigger stepper
...was not impressed with this machine

10mins on the stepper at level Random

15mins on the bike

I burned one of my fingers so could not do any weights today

Green Athene

Thursday 29th January

Squat (oly bar)
20kg - 1 x 5 reps
25kg - 1 x 5 reps
30kg - 5 x 5 reps...PB at 5 x 5

Calf raises
3 x 12 reps

Stiff leg deadlift (barbell)
40kg - 2 x 5 reps

Doing the squats this morning took longer than expected, I usually manage to fit in some lunges but today I had no time left.

Green Athene

Saturday 31st January

Bench press (dumbbells)
9kg - 4 x 8 reps

Incline Bench press (dumbbells)
9kg - 4 x 8 reps

Pullovers (dumbbells)
5kg - 4 x 8 reps

Lat pull downs
15kg - 4 x 8 reps

Pull ups
1 x 1 full rep
1 x 1 full rep
1 x 1 full rep
1 x 1 full rep
1 x 1 full rep....PB Cannot believe I managed to do 5 reps of full pull ups.

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

Ab crunches (pulley)
26.25kg - 5 x 15 reps

External rotation (pulley)
1.25kg - 3 x 8 reps each side

Green Athene

Sunday 1st February

Squat (oly bar)
20kg - 1 x 5 reps...to warm up
32.5kg - 4 x 5 reps

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

Leg curl machine
15kg - 4 x 8 reps

Rotary calf machine
30kg - 4 x 8 reps

Good mornings (oly bar)
20kg - 4 x 8 reps

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

Crunches (with medicine ball)
5kg - 5 x 15 reps

1km run in 5:22 mins

Crunches
1 x 10 reps

Green Athene

Tuesday 3rd February

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

Standing bicep curls (barbell)
15kg - 4 x 5 reps

Seated bicep curls (dumbbell)
7kg - 4 x 8 reps each side

Tricep extensions (dumbbell)
6kg - 4 x 8 reps each side

Deadlift (oly bar)
40kg - 4 x 5 reps

Green Athene

Thursday 5th February

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

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

Bent over rows (barbell)
25kg - 4 x 8 reps

Squat (oly bar)
20kg - 1 x 5 reps
32.5kg - 3 x 8 reps

Green Athene

Saturday 7th February

Bench press (dumbbells)
10kg - 4 x 5 reps

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

Pullovers (dumbbells)
5kg - 4 x 8 reps

Pull ups
3 x 1 almost full rep (90%)
2 x 3 negatives
1 x 1 almost full rep (90%)

Ab crunch (pulley)
26.25kg - 5 x 15 reps

1km run in 5 mins

I was happy with the bench press, I increased the weight by 1kg compared to last week. In my next chest workout I am going to increase the number of reps to get to 4 x 8 reps at 10kg in a few weeks.

Good workout.

Green Athene

Sunday 8th February

Squat (oly bar)
20kg - 1 x 8 reps
32.5kg - 4 x 8 reps

Calf raises (oly bar)
50kg - 5 x 15 reps

Good mornings (oly bar)
20kg - 4 x 8 reps

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

Face pulls
5kg - 4 x 8 reps

Crunches (with 4kg medicine ball)
5 x 15 reps

10 mins on the stepper

This was a very good session.

Green Athene

Tuesday 10th February

Clean and Press (barbell)
20kg - 4 x 8 reps...willl increase this next time to 25kg barbell

Standing bicep curls (barbell)
15kg - 4 x 5 reps

Seated bicep curls (dumbbell)
7kg - 4 x 5 reps

Tricep extensions (dumbbell)
6kg - 4 x 8 reps

Reverse crunches
4 x 15 reps

Shrugs (dumbbells)
12kg - 4 x 8 reps

I am looking forward to my leg workout on Thursday.

Green Athene

Thursday 12th February

Deadlift (oly bar)
30kg - 1 x 5 reps
50kg - 4 x 8 reps

Bench press (dumbbells)
10kg - 2 x 8 reps
10kg - 2 x 5 reps

Incline bench press (dumbbells)
10kg - 3 x 5 reps
10kg - 1 x 8 reps

Calf raises
4 x 15 reps

Face pulls
5kg - 2 x 8 reps

I am happy with the 4 x 8 deadlift at 50kg.

Green Athene

Sunday 15th February

I caught a cold during the week and need to skip the gym this weekend to get better.

I still attempted to do some lunges at home today:

Lunges
3 x 8 reps

I hope to be fine by Tuesday...

Green Athene

I am feeling better today, I am off to the gym in the morning...

Green Athene

Tuesday 17th February

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

Good mornings (oly bar)
20kg - 4 x 8 reps

Lunges (dumbbells)
8kg - 4 x 5 reps each side

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

Calf raises
4 x 15 reps

I made it to the gym again. I used liquid chalk today, it made a diffence to my grip.

Green Athene

Thursday 19th February

Bench press (dumbbells)
10kg - 2 x 8 reps
10kg - 2 x 5 reps

Incline bench press (dumbbells)
10kg - 4 x 4 reps...felt so tired after the flat bench press.

Pullovers (dumbbells)
6kg - 4 x 5 reps

Deadlift (oly bar)
50kg - 4 x 5 reps

j@utis

Green Athene wrote: »

Thursday 19th February

Bench press (dumbbells)
10kg - 2 x 8 reps
10kg - 2 x 5 reps

Incline bench press (dumbbells)
10kg - 4 x 4 reps...felt so tired after the flat bench press.

Pullovers (dumbbells)
6kg - 4 x 5 reps

Deadlift (oly bar)
50kg - 4 x 5 reps

errr.r... I really feel like I'm overdoing with my weight training, it's all like today:

Green Athene

Saturday 21st February

Military press (barbell)
20kg - 4 x 5 reps

Shrugs (dumbbells)
10kg - 4 x 8 reps

Seated bicep curls (dumbbells)
7kg - 4 x 5 reps each side

---

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

Seated leg tucks
3 x 15 reps
2 x 12 reps

Pull ups
4 x partial reps
3 x negatives

External rotation
1.25kg - 4 x 8 reps each side

Calf raises
4 x 15 reps with toes pointed inwards

1km run in 5:10 mins

Green Athene

Sunday 22nd February

Squat (oly bar)
20kg - 3 x 10 reps...just a light one today as my legs are still sore from the deadlift on Thursday.

Lunges (dumbbells)
1 x 8 reps (just bodyweight)
8kg - 4 x 8 reps each side

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

Bent over rows (barbell)
30kg - 4 x 5 reps

Face pulls
6.25kg - 4 x 8 reps

Ab crunch (pulley)
26.25kg - 2 x 15 reps

Pull ups machine
20kg - 2 x 5 reps
10kg - 2 x 2 reps

Rowing 5 mins at level 4

I revised my workout plan last night with the help of BossArky. I am going to follow it for 2 months and review the results afterwards.

Thanks BossArky