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Mammy Hardbody
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Week 3 Workout B on 24/12 (@10.45am gymfreak
)
lower body mobility x 2
Box Squat 5 x bw, 3x5 @18kg
DL, 5x35kg, 5x55kg
Upper body mobility x 2
Db Press, 4x3@10kgs (haard!)
Negative chins, 3 x 3
ETA - roll-outs on ball , 2 x10, think I was doing them worong as I idn't feel anything (except silly looking)
Full set of stretches
Happy Xmas all0 -
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I'm back!
Ended up taking last week off for a number of reasons. Back today witha vengenace, kids back in schol and I'm back on my Whole30. So 4 good solid weeks await, no missed sessions! And I'm hoping to add in yoga once a week too
Week 4 workout ?
lower body mobility x 2 - wah so tight again!
Box Squat 5 x bw, 3x5@18kg
DL, 5x35kg, 5x60kg
Upper body mobility x 2
Db Press, 3x5@7.5kgs
Negative chins, 3 x 3
Pallof press @ 6.25kgs, 10 each side x 2
and full set stretches0 -
Week 4 Workout A
Lower body mobility x 2
Goblet Squat, 3x5 @10kg
Upper body mobility x 2
Bench press, 3x5 @30kg, wah when will I start feeling these get easier?!
One arm rows, 3x5 e.s @ 12.5kg
2 rounds of front/side planks, 30 secs each.
AND I went to yoga yesterday, jeebus it's hard. Am going to try to go once a week, even though the time of the class is a bit awkward for me.
Day 3 of Whole30 and feeling good 0 -
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Week 5 Workout B
lower body mobility x 2
Box Squat 5 x bw, 3x5@18kg, Was hoping to do 20's in rack today but it wa staken, next week!
DL, 5x35kg, 5x62.5kg. Right, this is my max for 5 for now!5x65kg
Upper body mobility x 2
Db Press, 3x5@7.5kgs
Negative chins, 3 x 3,and 1 full chin up to see if I could do 2 ina row, which I can't
Pilates roll-ups 3 x 10
and full set stretches
ETA - yoga class at 8pm because I missed Tuesdays.0 -
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Week 6 Workout B
I must re-jig things because it seemed like I did all the harder versions today..
lower body mobility x 2
Box Squat 10xbw, Then in the rack! for 5 x20kg, jees these are hard when you actually sit on the box and try get back up again!
DL, 5 @ 40kg, 4@67.5
Upper body mobility x 2
Db Press, 5x3@10kgs
Negative chins - there was no smith free to do these off so I attempted regular ones, and failed twice
plank rotation
and full set stretches0 -
Week 6 Workout A
Lower body mobility x 2
Goblet Squat, 3x5 @12.5kg
Upper body mobility x 2
Bench press, 3x5 @30kg - ffs still struggling with this weight
3x5 body rows - did with straight legs today
3x10 pilates roll ups
full set stretches
Won't get to yoga this week, had appt yesterday morning & visitors coming this evening.
So another 2 weeks with this programme, what next?? I have womens guide ot lifting (or something like that) that has workouts in it....think I'll have to come to terms with breaking a sweat and doing some cardio if I want to shift some body fat. Blah.0 -
Dotcomdolly wrote: »Week 6 Workout A
Lower body mobility x 2
Goblet Squat, 3x5 @12.5kg
Upper body mobility x 2
Bench press, 3x5 @30kg - ffs still struggling with this weight
3x5 body rows - did with straight legs today
3x10 pilates roll ups
full set stretches
Won't get to yoga this week, had appt yesterday morning & visitors coming this evening.
So another 2 weeks with this programme, what next?? I have womens guide ot lifting (or something like that) that has workouts in it....think I'll have to come to terms with breaking a sweat and doing some cardio if I want to shift some body fat. Blah.
Sounds like you are doing great. Fair play on doing the yoga - I know its beneficial but I find it soooooooo boring! The guide you mention is 'The new rules of lifting for women - lift like a man, look like a goddess'. How I know is I was looking it up yesterday on Amazon - looks good. How about combining that with running? 0 -
Yes that's the one I meant, not the one I have though But I have ordered it from the library now.
Since getting in to paleo I've pretty much given up on the running
http://articles.elitefts.com/training-articles/women-running-into-trouble/
and I was always getting injured anyway :rolleyes: so I could never progress distance wise, even if that was something I wanted to persue.
Wish I hadn't spent €120 on a pair of runners shortly before coming to this decision!
I don't find the yoga boring at all, it's too bloody haard (for me) to be boring.0 -
Interesting article and very controversial judging by the comments at the end! I have never been into running but do like my cardio a bit too much - thankfully have moved more towards HIIT type stuff. Desperately need to fit in more strength training though (hence looking up that Rules of lifting book) - wish there were more hours in the day :mad: Are there are any classes in your gym (Crossfit type / circuit etc) you could do? Or back to the good old dvds maybe?
By the way when I said I found yoga boring I meant its not my type of thing - prefer faster pace (I even hate massages and facials - especially when they put on all that whale-singing / waves on the beach music and tell you to relax and drift off - I can't!!!!). I definitely can't do most of the moves I'd like to like it but its not me. 0 -
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Week 6 workout B
lower body mobility x 2
Goblet Squat, 3x10@10kg - up on last time
DL, 5 @ 40kg, 45@67.5 had to sit down after, mad buzz!
Upper body mobility x 2
Db Press, 3x5@10kgs - another improvement!
Negative chins - 3x3
Paloff press, 2x10 e.s
and full set stretches0 -
Dotcomdolly wrote: »Week 6 workout B
DL, 5 @ 40kg, 45@67.5 had to sit down after, mad buzz!
Is that a BW deadlift for you or just a PR? 0 -
scrumqueen wrote: »
Is that a BW deadlift for you or just a PR?
It's bw + 10ish.
I managed 67.5x4 previous time so was pleased to eek out that 5th rep
A pr? Not sure, this time around yes. But I did Starting Strength in 2010 and hit a 90kg 1rm. Would love to get back to that weight again.0 -
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Was feeling a bit under the weather last night and wasn't sure if I should go to gym this morning at all but as it turned out had a good workout!
Week 7 workout B
lower body mobility x 2
Goblet Squat, 3x5@12.5kg
DL, 4x 55kg,5@70kg whoop whoop, I didn't intend to add more weight but got my sums wrong, lol
Upper body mobility x 2
Db Press, 3x5@10kgs
Negative chins - 3x3
Pilates roll ups, 3x10kg
and full set stretches
and plenty of inward eye-rolling at the stick insect of a p.t there I swear I have more muscle than him, I don't know how he gets any clients. 0 -
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Dotcomdolly wrote: »Week 7 Workout A
Lower body mobility x 2
Box Squat, 3x5 @18kg
Upper body mobility x 2
Bench press, 3x5 @30kg
3x5 body rows, straight leg
2 x 10 paloff press at 7.5kg - upped the weight on these & boy did I feel it.
full set stretches
1 more week of the programme left, then I'm going to test my 1rm DL -Hoping for BWx1.5 = 85.5kgand then maybe have a week off/do classes and then NROLFW stage 1. I is a gal with a plan oh yes....And I'm going to start the 30 day fat loss plan from my Practical Paleo book too.
Looking good!
I love it when a plan comes together!
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[and then maybe have a week off/do classes and then NROLFW stage 1. I is a gal with a plan oh yes....And I'm going to start the 30 day fat loss plan from my Practical Paleo book too.[/QUOTE]
Interested to see how you find NROLFW. As I said I looked it up and the reviews etc and looks pretty good. If it would make me look like a goddess I'd definitely be on for trying it out 0
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