Healthy and Strong

Red Cortina

At the beers on Saturday I promised the other ladies that I would start a log...:D

About me: Female, 31, 62kg, 22% BF (last time I was measured)

Main Goal: 1 unassisted chin up
Other goals: Get stronger overall, not get fat, stay healthy and somewhat fit

Monday 20Sep10
10 x 1min intervals on treadmill @ 14.5kph (probably should up this the next time) followed by about 10mins of steady state cardio

brianthebard

You're a girl? :eek:

G86

brianthebard wrote: »

You're a girl? :eek:

And an uber strong fit one at that!:D

Good to see ya logging miss!

the drifter

Awesome....that is all.

Red Cortina

brianthebard wrote: »

You're a girl? :eek:

Yup!

Red Cortina

G86 wrote: »

And an uber strong fit one at that!:D

Good to see ya logging miss!

Thanks:D

Red Cortina

the drifter wrote: »

Awesome....that is all.

Cheers:D

gymfreak

YAY!!!
Welcome aboard:)

g'em

I told the guys at ECB that I'd be bringing down a new lifter soon - no backing out now!!!

Great to see you logging

Red Cortina

g'em wrote: »

I told the guys at ECB that I'd be bringing down a new lifter soon - no backing out now!!!

Great to see you logging

Nuff said! Will get my a in gear tomorrow and contact them:D

Red Cortina

Tuesday 21 Sep 10
4 Rounds of:
Standing Dbell Push Press 8kg x 10
Alternating Renegrade Row 7kg x 10 each side
Dbell Side bends 12.5kg x 10 each side (last round done w/15kg)
One-Arm Dbell Front Squat 10kg x 10 each side
Dbell Swings 12.5kg x 20 (last round done w/15kg)

Then I did 3 sets of tricep extensions (10kg E-Z bar x 12reps) as per Henners suggestion on Sat night for improving da gunz:D Have to say that the E-Z bar on its own was way light, thank God! Will up it the next time but couldn't have been ar$ed going around TF looking for some 1.25kg plates. Wasn't so long ago that I couldn't do those tricep extensions with even 2kg dumbells:o

Finished up with 6 x 1min intervals on treadmill @ 15kph

itsallaboutheL

i..i....i....i......i don't know what a renegade row is :eek:

Hanley

itsallaboutheL wrote: »

i..i....i....i......i don't know what a renegade row is :eek:

LOL. Newb.

Red Cortina

itsallaboutheL wrote: »

i..i....i....i......i don't know what a renegade row is :eek:

I think that's what they are called, at least that is what the trainer dude that I go to calls them??
Starting position is like a push up except you are holding 2 dumbells. Then you do your rows as normal like???

Hanley

Red Cortina wrote: »

I think that's what they are called, at least that is what the trainer dude that I go to calls them??
Starting position is like a push up except you are holding 2 dumbells. Then you do your rows as normal like???

No, that's what they're referred to as alright!!

Hail 2 Da Chimp

itsallaboutheL wrote: »

i..i....i....i......i don't know what a renegade row is :eek:

We do these a lot - normally do a pushup and row, alternating arms after every push up.

https://www.youtube.com/watch?v=tL4Ygzz20gk

Red Cortina

Thursday 23 Sep 10

Squats 27kg x 20, 27kg x 20, 27kg x 20
Superset w/Leg Extensions 31.6kg x 8, 31.6kg x 8, 31.6kg x 8

1 1/4 Chest Press 7.2kg x 12, 8kg x 12, 8.6kg x 4
Superset w/Chins w/ blue band 8, 8, 6

30deg Incline Dbell Press 8kg x 8, 7.2kg x 12, 7.2kg x 12
Superset w/ Rope Pull to Throat 18.6kg x 15, 18.6kg x 15, 18.6kg x 15

Rounded off with 5 mins of tabata intervals on spin bike and 4 mins of tabata intervals on rower

Squats were done with heels on wooden wedges, knees not locking out
Chins done with bands plus assistance:rolleyes:

Got measured today also and have put on over 1kg and body fat up. No cheat bar(s) of chocolate for me this weekend so:(

gymfreak

Red Cortina wrote: »

Rounded off with 5 mins of tabata intervals on spin bike and 4 mins of tabata intervals on rower

What do ya think of the tabata intervals? Are they really that good for fitness levels? I know it depends on how much ya put in..but is it a case of being absolutely ready for the bed after? Or are ya able to do something else after? I'ver never tried them..and am curious

Red Cortina wrote: »

Got measured today also and have put on over 1kg and body fat up. No cheat bar(s) of chocolate for me this weekend so:(

Do you get measured every week? Don't think i'd like that..

Red Cortina

gymfreak wrote: »

What do ya think of the tabata intervals? Are they really that good for fitness levels? I know it depends on how much ya put in..but is it a case of being absolutely ready for the bed after? Or are ya able to do something else after? I'ver never tried them..and am curious

Ya, defo depends on the effort you put in, to be honest I didn't exactly go all out on them last night. Always do them last thing too so I dunno whether I'd be up for anything after

gymfreak wrote: »

Do you get measured every week? Don't think i'd like that..

Yup, every week get the skinfolds done, you can run but you can't hide!!!!:pac:

Red Cortina

Saturday 25 Sep 10

Squats 27.5kg x 20, 27.5kg x 20, 27.5kg x 20
Superset w/Leg Extensions 25kg x 7, 25kg x 7, 22.5kg x 7

1 1/4 Chest Press 7.5kg x 12, 7.5kg x 12, 7.5kg x 9
Superset w/Chins w/ green band 7, 6, 4

30deg Incline Dbell Press 7kg x 12, 7kg x 12, 7kg x 12
Superset w/ Rope Pull to Throat 17.5kg x 15, 17.5kg x 15, 17.5kg x 15

Was training in TF Sandyford today. Rushed through the session so that I could get into work for 11:45am. Now I'm here the f*ckers aren't ready to start til 12:30pm:(

Red Cortina

Couldn't train yesterday as was dying with a head cold.
Then today I had some sort of muscular pain in my lower back:(
I never usually have anything wrong with me so overall feeling a bit sorry for myself. Anyway I went and trained today...

Tuesday 28 Sep 10

Squats 30kg x 15, 27.5kg x 15, 27.5kg x 15
Superset w/Leg Extensions 31.6kg x 7, 31.6kg x 7, 31.6kg x 6

1 1/4 Chest Press 8kg x 10, 8kg x 10, 8kg x 10
Superset w/Chins w/ green band 8, 6, 6 (plus assistance)

30deg Incline Dbell Press 7.2kg x 10, 7.2kg x 10, 7.2kg x 10
Superset w/ Rope Pull to Throat 18.6kg x 12, 18.6kg x 12, 18.6kg x 12

Finished off with 40secs of spin bike followed by 40secs rest x 5

Then did some stretches for my lower back

Had to drop the weight on the squats cause apparently I wasn't going low enough:eek:
Overall hauled myself around the gym like an aul wan, hopefully tomorrow I'll be better as am heading down to check out East Coast Barbell:)

the drifter

you know there going to heard you onto a platform roar at you and your life will change forever right....

it will be awesome like..

Red Cortina

the drifter wrote: »

you know there going to heard you onto a platform roar at you and your life will change forever right....

it will be awesome like..

Ya reckon? Well you know what I say? Bring It On!!! :D:D:pac::pac:

g'em

Red Cortina wrote: »

Overall hauled myself around the gym like an aul wan, hopefully tomorrow I'll be better as am heading down to check out East Coast Barbell:)

the drifter wrote: »

you know there going to heard you onto a platform roar at you and your life will change forever right....

it will be awesome like..

Awesome isn't even the word for it \o/

Hope I'll see you there Red, I'll be down from about 6.30 onwards

Red Cortina

Didn't realise it would be such a commitment to do this log!!!

Went to check out East Coast Barbell on Wednesday night, really nice vibe there with not an ego in sight. Don't think I've ever been to gym before where that has happened:) I suppose when an Irish champion is training beside you then it is hard to be any other way! (BTW was talking to the lovely g'em while I was there and she was telling me that another fitness beers night out might be on the cards before Christmas so happy days on that front!:D)
Anyway they ran through some pre-hab stuff with me and then some over-head squats, which are super hard. My membership expires in TF on the 14th of Oct so it will be make your mind up time in the next couple of weeks:)

Was supposed to do my second full body workout of the week today as am going to a wedding tomorrow. But on the drive home from work I thought 'Feck that, it will be one of the last sunny days of the year so I'm going for a walk!'. So I did. I'd better go to the gym on Sunday (probably in a very hungover state) instead:(

Otherwise today was a good day overall.:D I have eaten so far:
2 rashers, 2 poached eggs, 1 tomato
1 medium americano from Costa Coffe
Lunch from Avoca which consisted of roast ham, salads, strawberries, blueberries
1 pear after work
And my favourite dinner de jour is being cooked at the mo: 3 lamb chops and sweet potato with butter and cinamon. Nom nom nom nom :pac::pac::pac:

Inspector Coptoor

the next boards beers to be after December 14th.
I cant drink again til then.
Im trying to win a fat loss comp......

Red Cortina

Liam Henners257 wrote: »

the next boards beers to be after December 14th.
I cant drink again til then.
Im trying to win a fat loss comp......

Can't believe we're talking about a night out before Christmas already:eek:
You'll be a busy man going for beers after the 14th!!:pac::pac:

Hanley

Liam Henners257 wrote: »

the next boards beers to be after December 14th.
I cant drink again til then.
Im trying to win a fat loss comp......

Crossfit Total's on 11th December. Just gonna put that out there.

Inspector Coptoor

Hanley wrote: »

Crossfit Total's on 11th December. Just gonna put that out there.

curse you!

i like it though!

Red Cortina

Liam Henners257 wrote: »

curse you!

i like it though!

Me likes too!!

Hanley

Liam Henners257 wrote: »

curse you!

i like it though!

Red Cortina wrote: »

Me likes too!!

I'm good at this.... the last one worked out well