To fitness and beyond.....

getlean

Hi all,

Im a 30 year old female who is a bit of a fitness nut and absolutely love the buzz of a good workout. Decided to start a fitness log here on the suggestion of GymFreak. I workout 5 days a week, in the early morning. I am trying to mix it up quite a bit at the moment but my key goal is to get leaner.
I have been gyming it for over 6 years now so am in pretty good shape. I like to throw in a bit of cardio and love doing weights. To give the body a break I do pilates a couple of days a week too.
I did my first marathon a few months back and that took me out of the gym for a bit but back in now for the winter to build up muscle tone again as it got zapped by the long runs.

While a big reason for doing this is its a good way to see my own progress, its nice to share ideas with others so if anyone has any input please let me know, its very welcome.

getlean

Ok so since its only tuesday im going to backdate this to yesterday to give a full week this week.

550 Rep Muscle Massacre:
50 Backward Lunge Kick-up
50 Walk over pushups
50 Mountain Climbers
50 Sumo Squats with knee lift
50 Side to Side squats with leg lifts
50 One arm tricep push up (25 each arm)
50 Star Crunch
50 Weighted Diagonal Touch Downs (25 each side)
50 Side plank lift (25 each side)
50 Wall sit leg lifts (25 each side)
Completed against the clock - 31mins 42seconds (1st attempt)

Cardio Interval Work:
Elliptical Cross Trainer for 12 mins
1 min level 6, 1 min level 12/13 x6

Weights:
Didnt go too hard at weights as the 550 muscle massacre hits most muscle groups
Leg Curl Machine - 30kgs 2x12rep
Leg Press Machine - 100kgs 2x15rep
Assisted Pull-ups - 15kg assistance 3x8rep
One arm dumbell rows - 12kg 2x12rep
Dumbell Lat Pullover - 12kg 2x12rep
Bicep curls - 8kg 2x12rep

Abs:
Bicycle crunches 2x20
Decline bench sit ups - 10kg disc 2x20
Hanging knee raises 2x10

Stretches to finish

Dont usually do quite as much but was feeling really into it so just stayed going. Not sure of exact time but I'd say about 1hr 35mins.

gymfreak

Yay! Great to see you logging:)

getlean

Decided to do some circuits this morning, well they're more like supersets but I'm going to call them circuits!!!

Each of the following circuits was repeated 3 times before moving on to the next circuit.

Circuit 1 x3
Weighted Squat x 15
Side Squat x12

Circuit 2 x3
Push Up x12
Steam Engine twists x20

Circuit 3 x3
Bicep Curl with squats x12
Shoulder Press with lunges x12

Circuit 4 x3
Prone Rows x12
Mountain Climbers x25

Circuit 5 x3
Lunge and Twist (with Kettlebell) x12
Side Squats with side kick x12

Circuit 6 x3
Bent over rows x12
Running high knees (30 seconds)

Circuit 7 x3
Arnold Press x10
Jump Squat x10

Circuit 8 x3
Dumbell Flyes x12
Bicycle crunches x20

Circuit 9 x3
Tricep extension with kettlebell x10
Kettlebell swings x30

Circuit 10 x3
Pendulum Lunges with kettlebell x12 (6 each side)
Donkey Kicks x30 (15 each side)

Kettlebell 8kg, dumbells 2x6kg. Could challenge yourself against the clock but I havnt yet, might start later this week. Approximately 45 mins

Ab Ripper X
In and Outs x 25
Bicycles x 25
Reverse bicycles x 25
Crunchy Frog x 25
Cross Leg Reaching Sit up x 25
Fifer scissors x 25
Hip Rock and Raise x 25
Pulse Ups x 25
Roll up/V-up combi x 25
Oblique v-ups x 50 (25 each side)
Leg Climbs x 25
Mason Twists x 50
(This works great if you only have 15-20mins as it is supposed to be done without a break between exercises and therefore gets heart rate nice and high too)

Total time 1hr 10mins

itsallaboutheL

Holy shit that's about 2 months worth of lifting.

getlean

itsallaboutheL wrote: »

Holy shit that's about 2 months worth of lifting.

Does that mean I can take a holiday:)

getlean

So today I was due a rest-ish day so I did a Pilates routine as follows:

Warm up and stretching
Roll Down x5
Roll Down, Press Up, Plank x3
Full Plank x1
Side Plank x1
Mermaid x4
Hip Tuck under x5
Full Plank x1
Side Plank x1 (onto other side now)
Mermaid x 4
Hip Tuck under x5

Core Intense
Ball Rolling x10
Shoulder Bridge leg raises x10
Straight Leg Circles x40
100 x1
Single leg stretch x20
Double leg stretch x10
Single Straight leg stretch x20
Double straight leg stretch x10
Criss-Cross x40
100x1
Open Leg Rocker x10
Advanced teaser with lift and lower pulses x10

Back and Lateral Stretches
Saw x 6
Spine twist 8
Spine extension x3
Windmills x8

Side Leg Series (each side)
Clamshell opener x5
Top hip lift x5
Straight leg lift x10
Lift and Lower with flexion and extension x10
Upright lift and lower with flexion and extension x10
Forward Kicks x10
Side Leg circles x20 (10 forward, 10 back)
Bottom leg lift and lower x10

Press and planks and roll ups to bring me to upright x 2.

Back a bit iffy today so stayed away from the likes of swan dive and supermans etc. Might chance them at the weekend. Total time 50 mins