My training log!

Beffy

Sunday 6th November

3.3 mile jog.

Having been crippled with stitches last time I did this jog I looked up the causes and what to do when you have one jogging. So I started off breathing deeply in and out. Ended up crippled with a stitch again a short time into the jog and having to stop once or twice. I then twigged it, not so much of the breathing in deeply but lots of breathing out (like blowing out candles). God knows what I sounded/looked like but I didn't care.
Felt good during the jog. Like I could have done more. Lengthened my stride in the last 400 metres. Happy out. I think I actually enjoyed it!

Crackin' day out there folks!

gymfreak

Beffy wrote: »

I am meeting my trainer on Monday for my monthly weigh in/BF measuring, bricking it!

Does your trainer give you a programme too? Or just he just assess you monthly?

Beffy

gymfreak wrote: »

Does your trainer give you a programme too? Or just he just assess you monthly?

He just assesses me monthly. He has offered before to give me programmes, these I have found to be vaguely insulting. He obviously hasn't thought too much of my ability, he'd send me easy programmes. However when we have a monthly workout he acts all shocked at what I can do and how i've come on.

Recently he gave me a list of categories, each one lists exercises that work a particular muscle group. He advised me to pick from each category to ensure I got a full body workout as I had mentioned to him that I was doing the same exercises.

Beffy

Monthly weigh in today. Body fat is down to 25.8%. I'm happy with that. Last month I was there it was 28.03% (he worked it out today). He had my body weight at 66.8kg, this is with shoes on, brekkie in belly etc. At home I weighed in this morning at 65.8kg, so I reckon i'm somewhere in between.

Monday 7th November

Bench Press
20kg x 8
30kg x 3
35kg x 1 - I had some fingertip help here!
30kg x 3 (the 1.25kg plates were being used elsewhere)

Then he showed me some new stuff.

Powercleans
20kg x 5
30kg x 3
30kg x 3
35kg x 0 - F
35kg x 0 - F

Turkish situps?
Did a few of these, i'm rubbish at sequences, will try these again though.

Then he offered me the option of murdering me or agility work. Needless to say I chose agility work! Did some static jumps, got up to 59cm's (just above my knees). Most of this is psychological.

Finished up with him then, guilty I didn't get my sweat on I went back to the powercleans -
25kg x 8
27.5kg x 8
30kg x 5
32.5kg x 4
32.5kg x 3

DB Row - 3 rounds
20kg x 8 (each arm)

BB Bicep curl - 3 rounds
18kg x 10

Ran out of time. Feeling majorly guilty I didn't do enough today.

Beffy

Gymfreak kindly gave me some idea's for a programme to try out.

Wednesday 9th November

DL
40kg x 8
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

DB lunges
10 each leg x 3 with 6kg in each hand

Plank
x3 - 1 minute with 1 minute rest between

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

DB row
18kg x 10 - each arm, weight fluctuation due to availability of DB's.
14kg x 10
16kg x 10
16kg x 10
16kg x 10

DB twist
6kg x 10 - each side

Tricep dips
BW legs out straight 10 x 3

gymfreak

Beffy wrote: »

Gymfreak kindly gave me some idea's for a programme to try out.

Wednesday 9th November

DL
40kg x 8
40kg x 8
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

DB lunges
10 each leg x 3 with 6kg in each hand

Plank
x3 - 1 minute with 1 minute rest between

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

DB row
18kg x 10 - each arm, weight fluctuation due to availability of DB's.
14kg x 10
16kg x 10
16kg x 10
16kg x 10

DB twist
6kg x 10 - each side

Tricep dips
BW legs out straight 10 x 3

Excellent stuff!:)

Beffy

Not a good few days training/eating wise. Yesterday I went for it and did the dog on it. Chinese takeaway, crisps, chocolate, beer. I think the relief after my weigh in on Monday had me thinking I could afford to pig out. When I give myself the green light it tends to be an avalanche. I eat everything I want for that day as I know it's back to the grind the following day.

I hurt my foot on Thursday, I had to walk for 3 hours in uncomfy heavy boots, some muscle in my right foot has been bothering me since.

Saturday 12th November

Shoulder push press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

Front squat
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
35kg x 5
35kg x 5

Hamstring curls on stability ball
5 sets of 15

Hanging leg raises
Tried doing these in the gym in work the other day, I just hung there
So, I suspended myself with my arms by my sides and did knee raises instead
10 x 3

BB bicep curl
18kg x 10 - 5 rounds

BW tricep dip
X12 - 5 rounds

Lat pulldown
70lbs x 12 - 3 rounds

Goblet squat
20kg x 10 - 3 rounds

My wrists are giving me major hassle. I spend all my time between sets stretching them trying to alleviate the pain with no joy.

G86

Beffy wrote: »

My wrists are giving me major hassle. I spend all my time between sets stretching them trying to alleviate the pain with no joy.

Had the same problem for ages, but you learn to grin and bear it! Try wrist wraps, I only started using them recently and they definitely help.

Nice going with the log

Beffy

G86 wrote: »

Had the same problem for ages, but you learn to grin and bear it! Try wrist wraps, I only started using them recently and they definitely help.

Nice going with the log

Yeah i've seen some men with them on, I fear i'd look silly with them on considering i'm only doing light enough weights. I'll keep an eye out for them though. Thanks!

Good to see you back posting, always nice to have other women's logs to look at and aspire to

Beffy

Sunday 13th November

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

Deadlift
30kg x 8
30kg x 8
50kg x 5
50kg x 5
50kg x 5
60kg x 5
60kg x 5

DB lunges
10 each leg x 3 holding two 6kg's

Plank
x3 - 1 minute on with 1 minute rest

DB row
16kg x 10 each side - 5 rounds

BW tricep dips
x 12 - 3 rounds (my weakling wrists were talking to me again)

Medicine ball twist
5kg - 10 each side
10kg - 10 each side
10kg - 10 each side
10kg - 10 each side

Beffy

Started getting a head cold on Monday, spent two days feeling sorry for myself and eating accordingly. This morning I woke up feeling worse but determined to quit being a p***y and get my ass to the gym. Lashed some Jack 3D into me and off I went (i'm not in the coughing spluttering phase yet so my germs were contained!)


Wednesday 16th November

Shoulder push press
20kg x 8
20kg x 8
25kg x 8
27.5kg x5
27.5kg x 5
27.5kg x 5
27.5kg x 5

Front squat
20kg x 8
20kg x 8
30kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5

Hamstring curl on stability ball
x15 - 5 rounds

BB Bicep curl
18kg x 10 - 5 rounds

BW tricep dip
x 15 - 1 round (found an alternative to save my wrists....)

Tricep rope extension
25lbs x12 - 5 rounds

Suspended knee raises (as described above)
x 10 - 5 rounds

Lat pulldown
70lbs x 12 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Was debating doing sprints but didn't want to kill myself.

Beffy

Still feeling crap. Voice gone, completely blocked up. Had hoped to get to gym today but i've decided against it

All I feel I can do for now is try and eat clean to limit the damage. My next assessment is on 5th December so i'm getting freaked about that creeping in!

Beffy

Monday 21st November

Deadlift
30kg x 8
30kg x 8
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
27.5kg x 5
27.5kg x 5 - Haven't been able to do 5 reps of these before in a row, wished i'd tried them sooner in the work set.

DB Lunges with 2 8kg's
10 each leg - 3 rounds

Plank
x3 for 1 minute with 1 minute rest

DB Row - 20kg felt too heavy
18kg x 10 e/s - 5 rounds

Tricep pulldowns
27.5lbs x 12 - 3 rounds

Medicine ball twists
10kg - 10 e/s - 3 rounds

Assisted chin ups
x 8 (with 42 lbs) - 3 rounds - found these quite hard towards the end.

25 mins on treadmill @10kph - Crippled by a stitch so had to stop.

Felt good after this morning's session. Still not over my head cold but hopefully it'll be fully gone in a day or two.

gymfreak

Beffy wrote: »

Monday 21st November

Deadlift
30kg x 8
30kg x 8
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
27.5kg x 5
27.5kg x 5 - Haven't been able to do 5 reps of these before in a row, wished i'd tried them sooner in the work set.

Sounds like you had a great session!:) You thinking of going up on the deadlift next week for maybe the final three sets? And then all sets on the bench 27.5kg x 5

Beffy

gymfreak wrote: »

Sounds like you had a great session!:) You thinking of going up on the deadlift next week for maybe the final three sets? And then all sets on the bench 27.5kg x 5

It was! Paying for it now though.....DOMS in my ass from the lunges, lower back stiffness from the deadlifts. It seems anytime I go vaguely up in the DL the pain sets in. But yes the plan is to go up in the DL, doesn't look like my plan of slowly slowly catchy monkey is working!

On the bench I'll definetly start my reps at 27.5kg's from now on, happy enough with that lil bit of progress anyways.

Bit of a lame workout today, very sore and didn't have much time to spend in gym, everything was laboured...

Tuesday 22nd November

Shoulder push press
20kg x 8
20kg x 8
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

Front Squat
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

BB Bicep curl
18kg x 12
18kg x 12
18kg x 12

Suspended knee raise?
x12
x12
x12

Side planks
45secs on 15 off x 3 e/s (in the last set on each side I crumbled for 5 seconds, lots of trembling etc. I know i'm not engaging my core, my shoulders are taking all the weight, I do the same on the normal plank)

Hamstring curls on stability ball
x 15 - 4 rounds

Meh.

Beffy

Lower back has been in ribbons from the deadlifts I did on Monday I assume. Pain wasn't fully gone from what I did but I went to the gym anyway. After this afternoon's session it's sore yet again, even though I didn't deadlift, for that reason. It's getting old at this stage. I've a feeling it's as i'm not doing any mobility exercises (have to research these). I keep getting told it's cos of my height and to reset and build it slowly which isn't working.

Thursday 24th November

Bench press
20kg x 8
20kg x 8
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

DB Lunges
x 10 e/s with 2x8kg's - 3 rounds

Plank - this is where back started at me cos of my crap core strength
x3 - 1 min on - 1 min off

DB row
x 10 with 18kg - 5 rounds

Medicine ball twist
10 e/s with 10kg ball - 5 rounds

Assisted pullup - These bloody kill me.
x 8 with 42 lbs - 3 rounds

Tricep rope extension
x 12 - 27.5lbs - 5 rounds

Goblet squat
x 10 with 20kg DB - 3 rounds

Did what back stretches I knew. I also warm up for each session on x trainer for 4 mins followed by stretching.

Hanley

How tall are you? Do you have proportionally long legs?

I'd a girl who's 5'10 w/ like 36 inch inside leg pulling 100+ w/ no back issues. It's all about set up and adapting it to your body type.

Beffy

Hanley wrote: »

How tall are you? Do you have proportionally long legs?

I'd a girl who's 5'10 w/ like 36 inch inside leg pulling 100+ w/ no back issues. It's all about set up and adapting it to your body type.

I'm just over 5'10 (the half inch is v.important ) I don't think i've proportionally long legs. Just measured there, inside leg = 33 inches.

I deadlift in my trainers, might that be it? I'm clueless!

Hanley

Beffy wrote: »

I'm just over 5'10 (the half inch is v.important ) I don't think i've proportionally long legs. Just measured there, inside leg = 33 inches.

I deadlift in my trainers, might that be it? I'm clueless!

Could be 101 things!!

If tekkers is the issue, that's the first port of call.

Assuming your tekkers is ok, it could also just be a case of HTFU and accept the DOMS!

Beffy

Friday 25th November

Shoulder push press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5 (could only find one 1.25kg, gym only has one set so stayed at 25kg)

Back Squat - First time doing these in years. Used a foam roll over the bar, still sore on the shoulders, to be expected I suppose. Not 100% on my technique so didn't do anything cRaZy.
20kg x 8
20kg x 8
30kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5

Hamstring curl with stability ball
x 15 - 5 rounds

BB Bicep curl
18kg x 12 - 3 rounds (these are still a challenge to me so i'll stay where I am weight wise)

Side planks - Seem to be getting worse at these!
45 secs on, 15 off. Failed in the 2nd set, got back up etc.

Suspended knee raise
x 12 - 3 rounds

Lat pulldown
70lbs x 12 - 3 rounds

Sprints on treadmill @14kph
400m x 3 - 1 minute rest after each.

Beffy

Not the best of days today, i'm putting it down to being fatigued. If it weren't for a slight improvement in my assisted pull ups i'd be very unhappy!

Sunday 27th November

Bench press - These were very hard today.
20kg x 8
20kg x 8
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

Dead lift - Bad bad bad.
30kg x 8
30kg x 8
60kg x 5 - Felt awful, did them in my socks on a wooden floor, not my smartest move!
50kg x 5
50kg x 5
50kg x 5
50kg x 5

DB lunges
3 sets of 10 e/s with two 8kg's

Weighted bridge
x 12 - 3 sets with 10kg BB

Plank
x 3 - 1 min off, 1 min on - made a real effort to drop my shoulders and keep them down, made it slightly easier.

DB row
x 10 e/s with 18kg - 5 rounds - My boyfriend said my technique wasn't great, back doing all sorts to pull weight fully up so will drop the weight next time, not too happy bout this!

DB fly
x12 with two 6kg's - 3 rounds

Medicine ball twist
x12 e/s with 10kg ball - 5 rounds

Tricep rope extension
x 12 with 30lbs - 3 rounds

Assisted pullup -
x8 - 36lbs
x8 - 36lbs
x5 - 36lbs
x3 - 30lbs

These saved the day for me, I was delighted that I got down to 36lbs from 42lbs the last time. Mad to think I started doing these at 90lbs.

DB shrugs
x12 with two 12kg's - 3 rounds

Beffy

One guy was on the only squat rack for the whole time I was in the gym, chatting, staring at himself in mirror etc. I'm probably worse for not going over to him......anyways unable to do my shoulder push press/back squat on the squat rack so had to substitute...

Tuesday 29th November

BB curls
18kg x 12 - 4 rounds

Hamstring curl on stability ball
x20 - 5 rounds

Weighted bridge
with 14kg BB x 12 - 5 rounds

Side plank
x 3 e/s - 40 secs on 20 off - reduced this to 40 secs from 45 on, was able to keep up.

Suspended knee raise
x 12 - 5 rounds

Lat pulldown
x12 - 70lbs - 5 rounds

Shoulder push press
18kg BB X 8
18kg BB X 8
22kg BB X 8
22kg BB X 8
22kg BB X 8
22kg BB X 8
22kg BB X 8

Goblet squat
x 10 with 20kg DB - 5 rounds

Beffy

Heard tonight that a trainer at the gym I'm in saw me squatting the other day, thinks my technique was horrific. Says I'll injure myself.

So bloody fed up trying.

Beffy

Going mostly backwards!

Thursday 1st December

DB fly
x 12 with two 5kgs - 3 rounds

DB lunges
3 sets of 10 e/s with two 8kgs

Dead lift
30kg x 8
30kg x 8
50kg x 5
50kg x 5
50kg x 5 - Gave up on these after this round, found them really heavy, form felt crap. I reckon i'm going to dump this exercise altogether.

Weighted bridge
x15 - 5 sets with 14kg BB

Bench press
20kg x 8
20kg x 8
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5
27.5kg x 5

Plank
x3 - 1 min off, 1 min on.

Medicine ball twist
x15 e/s with 10kg ball - 5 rounds

DB row
x15 e/s with 14kg - 5 rounds

Tricep rope extension - Improved technique, made them much harder.
x10 with 25lbs - 3 rounds

Assisted pullup
x8 - 36lbs
x8 - 36lbs
x6 - 36lbs
x3 - 24lbs

DB shrugs
x12 with two 12kgs - 3 rounds

Beffy

Sunday 4th December

Shoulder push press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

Front squat
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Hamstring curls on stability ball
x20 - 5 rounds

Lat pulldown
x12 - 70lbs - 5 rounds

Weighted bridge
X15 - with 14kg BB - 5 rounds

Suspended knee raise
x 12 - 5 rounds

BB curls
x 12 with 18kg - 3 rounds

gymfreak

Beffy wrote: »

Heard tonight that a trainer at the gym I'm in saw me squatting the other day, thinks my technique was horrific. Says I'll injure myself.

So bloody fed up trying.

I find the above comment quite funny. You heard a trainer say that your technique is horrific and you'll injure yourself... yet he didn't come over to help or give you a few pointers???

Dead lift
30kg x 8
30kg x 8
50kg x 5
50kg x 5
50kg x 5 - Gave up on these after this round, found them really heavy, form felt crap. I reckon i'm going to dump this exercise altogether.

I suppose with both these situations you either need to a) film your lifts and have someone look at them and give you some tips or else b) get someone/a pt or whatever to look at them. My form is always off...but its a work in progress:) I wouldnt get too beat up about it!!:)

Beffy

gymfreak wrote: »

I find the above comment quite funny. You heard a trainer say that your technique is horrific and you'll injure yourself... yet he didn't come over to help or give you a few pointers???

I suppose with both these situations you either need to a) film your lifts and have someone look at them and give you some tips or else b) get someone/a pt or whatever to look at them. My form is always off...but its a work in progress:) I wouldnt get too beat up about it!!:)

Ah it's just frustrating ya know? I'm sure you do!

He didn't come over at the time as he was afraid that my PT might have been the one to show me how to do them ie he didn't wanna step on anyones toes. Once he found out I was chancing it he spoke to me about it.

So had my monthly meeting with trainer. BF down from 25.8% to 24.5%, happy enough with that considering the month I had. Certainly wasn't all that clean, had a crap head cold for a week etc. We then did a bit of training...

Monday 5th December

Assisted pull up
x8 with 36lbs
x5 with 30lbs
x5 with 24lbs
x3 with 18lbs
x1 with 12lbs - He thinks once I can do one at this weight in two weeks or so I should be good to do my first proper pull up.

In between sets of these I practiced hanging knee raises, wasn't confident to try these on my own. Happy I know now.

Then we went on to my beloved dead lift, did a few. He said my technique was text book :eek: Only thing was to keep my chest/head up when bringing weight down to stop my hips popping out? Again he said to lighten off on the weight and to not do so many reps. We'll see.

Push & jerk
Did a few at 14kg/18kg/20kg BB - Enjoyed these.

Finisher - 7min 53 - Felt a bit pukey after these!
Power cleans (I know) 25kg x 15
6 flights of stairs down, 6 up - 3 rounds

Power cleans 25kg x 12
Stairs - 2 rounds

Power cleans 25kg x 9
Stairs - 1 round

Beffy

Well what a month it's been. I got surprised with a trip to New York as a christmas present at the start of December. I then got engaged while over there. Since we got back on the 15th December it's been nothing but champagne, drinks....then christmas came and went. Absolutely did the dog on it, but hey, it had to be done!

Shocked how much muscle i've lost. My weight didn't even go up hugely but it is blatantly obvious i've lost any muscle I had. So back to it today. Was dreading it as I knew how bad i'd be first day back...

3rd January 2012

Warmup - 3.5 mins on x trainer (died a death on this!) stretched.

DB Lunges
8kg e/s - 5 sets of 10 e/s

Bench
20kg x 8
20kg x 8
22.5kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

Deadlift
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Plank
3 x 1 min on, 1 min off

Medicine ball twist
10kg x 15 e/s - 3 sets

Lat pulldown
70lbs x 10 - 5 rounds (horrific)

Tricep rope extension
25lbs x 12 - 3 rounds

DB row
10kg x 10 e/s - 5 rounds

Stretch

So yeah, tough going for me! Didn't want to kill myself as I want to go again tomorrow and expect DOMS.

Beffy

Major DOMS this morning...pulled some interesting faces in the gym.

4th January 2012

Shoulder push press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5

Front squat
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

BB Bicep curl
18kg x 10 - 5 rounds

Hamstring curl on stability ball
x 20 - 5 rounds

Side plank
30 secs on, 15 off e/s x 3

Hanging knee raise
x 12 - 3 rounds

Beffy

Sunday 8th January

Bench press
20kg x 8
20kg x 8
25kg x 5
25kg x 5
25kg x 5
25kg x 5
25kg x 5

DB Lunges
8kg e/s - 5 sets of 10 e/s

Deadlift
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Tricep rope extension
25lbs x 12 - 3 rounds

Plank
3 x 1 min on, 1 min off

Medicine ball twist
10kg x 15 e/s - 3 sets

BB weighted bridge
14kg x 15 - 5 rounds

DB row
10kg x 10 e/s - 5 rounds

Got someone to record my deadlift. Finally got a chance to look to see what I was doing wrong. My back looks straight enough but I noticed that in the initial lift I use my shoulders to take some of the weight instead of totally using my legs.