My training log!

Beffy

Wednesday 11th January

BB Bicep curl
18kg x 10 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Hamstring curl on stability ball
x20 - 5 rounds

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

Hanging knee raise
x10 - 3 rounds

Shoulder push press
14kg x 12 - 5 rounds

Finisher (a baby one)
10 Mountain climbers
10 Jumping jacks
10 Box jumps - 5 rounds

30 secs rest

10 Mountain climbers
10 Jumping Jacks
10 Box jumps -5 rounds

Beffy

Friday 13th January

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
with two 8kg's - 10 e/s - 3 rounds

Assisted pullups - these were awful, again crazy to see how strength vanishes so quickly...
with 36lbs x 4
with 36lbs x 4
with 36lbs x 3

Dead lift
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Plank
1 min on - 1 min off x 3

Weighted bridge
14kg BB x 15 - 5 rounds

DB Row
12kg x 12 e/s - 5 rounds

Tricep rope extension
25lbs x 12 - 5 rounds

Medicine ball twist
10lbs x 15 - 5 rounds

Lat pulldown - v.hard!
70lbs x 8 - 5 rounds

Gotta get my bat wings back!

Beffy

Tuesday 17th January

BB Bicep curl
18kg x 10 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Side panks
40 secs on, 20 off - 3 times e/s

Hamstring curl on stability ball
x25 - 5 rounds

Shoulder push press
14kg x 12 - 5 rounds

Hanging knee raise
x10 - 5 rounds

Lat pulldown
70lbs x 8 - 5 rounds

Finisher
10 mountain climbers
10 jumping jacks
10 box jumps - 5 rounds
30 secs rest
10 mountain climbers
10 jumping jacks
10 box jumps - 5 rounds

Still struggling to get back into the swing of things. Trying to persevere.

Beffy

Weight: 65.7kg (i'm going to start posting my weight as an incentive to work more on my diet, i've been stuck at 65.7kg for over a week now)

Friday 20th January

Bench
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
Going to try upping my working weight to 30kg next time.

Deadlift
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
50kg x 5

Bulgarian split squat - My attempt at these was laughable, I naively grabbed two 8kgs to hold while doing them. Between my foot behind me cramping up and me wobbling all over the place with the DB's I gave up.
BW X 12 e/s

Lunges
with two 8kgs - 10 e/s - 3 rounds

Plank
1 min on, 1 min off - 3 rounds

Super set - 5 rounds
Lat side raise with two 5kg's x 10
BB weighted bridge 14kg x 15

Tricep overhead extension (not sure of name)
10kg plate x 12 - 5 rounds

DB row
12kg x 12 e/s - 5 rounds

Medicine ball twist
10kg ball 15 e/s - 5 rounds

Lat pulldown - still finding these awful
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 8

10 mountain climbers
10 jumping jacks
- 3 rounds. Not sure what I was at with these, was a bit trembley so left it.

Beffy

Weight: 66.5kg - I deserve that after yesterday. Its all or nothing with me!

Sunday 22nd January

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

Inverted row - first time doing these.
x8
x5
x8
x8
x8

Goblet squat
20kg x 10 - 5 rounds

Side planks
45 secs on - 15 off e/s - 3 rounds

Hamstring curl on stability ball
x25 - 5 rounds

BB Bicep curl
18kg x 10 - 5 rounds

Hanging knee raise - slowed these right down, really tried to keep my knees together
x8 - 5 rounds

gymfreak

Beffy wrote: »

Weight: 66.5kg - I deserve that after yesterday. Its all or nothing with me!

I actually LOL'd at the above comment. I'm the EXACT same!!
I either am a dieting godess or all hell breaks loose and I REALLY go for it!

Don't worry, experience has taught me that a good bit of it will be water retention and it should be gone in a few days:)

Beffy

Weight: 65.7kg

Monday 23rd January

Bench
20kg x 8
20kg x 8
30kg x 5
30kg x 5
27.5kg x 5 - Had to drop to this, was not too pretty, these felt just as hard though!
27.5kg x 5
27.5kg x 5

Deadlift
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5 - i'm stuck.

DB Lunges
Two 8kg's x 10 e/s - 3 rounds

Plank
1 min on/1 min off - 3 rounds

Super set - 5 rounds
Weighted bridge 14kg BB x 15
Lat side raise - two 5kg's x 8

Tricep overhead on stability ball
with 10kg plate x 10 - 5 rounds

Medicine ball twist
10kg x 15 - 5 rounds

DB Row
12kg DB X 12 - 5 rounds

Lat pulldown
70lbs x 8 - 5 rounds

KB Stand-kneel-stand?
with 12kg KB e/s x 8 - 3 rounds

Beffy

Weight: 65.4kg

Felt very fatigued today, on nights etc doesn't help.

Tuesday 24th January

BB Bicep curl
18kg x 10 - 5 rounds

Hanging knee raise
x 8 - 5 rounds

Hamstring curls on stability ball
x25 - 5 rounds

Inverted row
x 8 - 5 rounds (sloppy towards the end)

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

Goblet squat
20kg x 10 - 5 rounds

Side plank
45 secs - 15 off - 3 rounds

Beffy

Weight: 65.8kg

Thursday 26th January

Bench press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5 - Woohoo! All 5 working sets done at 30kg, i'm very happy with this.

Deadlift
20kg x 8
20kg x 8
40kg x 5
40kg x 5
40kg x 5
45kg x 5
45kg x 5 - I realise this is a disgrace considering i'm now benching 30kg's. The weight still feels heavy, bit of trembling etc. I'm afraid to increase weight as I believe my form will suffer.

Assisted pullups
with 36lb's x 5, x5, x5, x4

DB lunges
with two 8kg's x 10 e/s - 3 rounds - Will increase the weight on these next time.

DB row
12kg x 12 e/s - 5 rounds

Tricep overhead extension
with 10kg plate x 12 - 3 rounds

Plank
1 min on, 1 min off - 3 rounds

Super set - 5 rounds
Weighted bridge with 14kg BB x 15
Lat side raise with two 5kg's x 10

Medicine ball twist
10kg x 15 e/s - 5 rounds

KB stand kneel stand
with 12kg KB x 12 e/s - 3 rounds - I thought i'd increase the weight on these but decided i'd increase the reps instead as these are new to me - not the most pleasant!

I'm waiting on a gym boss interval timer I ordered on ebay at the weekend to arrive. I realise i'm neglecting my conditioning. I feel as a result my arms are taking shape yet my legs are staying the same so will need to get that sorted. Any guidance on extra torturous interval exercises would be appreciated!

Beffy

Weight: 66kg - Really struggling to be good these days and i'm out tonight so that won't help matters. I know i'm wasting my time eating crap then going to gym but i'm going to keep up training and hope I cop on soon food wise.

Saturday 28th January

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

Inverted row - Cut the reps on these as I think i'm arching my back at the top so trying to focus on good form.
x5 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Side plank
45 secs on 15 off x 3 rounds - Found these really hard today, like vein popping hard!

Hamstring curl on stability ball
x25 - 5 rounds

Hanging knee raise
x 8 - 5 rounds

BB Bicep curl
18kg x 10 - 5 rounds

Lat pulldown
70lbs x 10 - 5 rounds

Beffy

Weight: 67.9kg as of yesterday - needless to say you can see I had a good week at home for my birthday *sigh*

Monday 6th February

DB lunges
Two 8kgs - 10 e/s - 3 rounds

Assisted pull up - with 36lbs
x6 x4

Bench Press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 4
30kg x 3
30kg x 3

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

Plank
1 min on/1 min off - 3 rounds

Superset - 5 rounds
Weighted bridge with 18kg BB X 15
Lat side raise two 5kgs

KB stand kneel stand
with 12kg KB X 12 e/s - 3 rounds

Medicine ball twist
10kg x 15 - 5 rounds

DB row
12kg x 12 e/s - 5 rounds

Tricep overhead extension
10kg plate x 12 - 3 rounds

gymlover

Wow, what a fantastic log! If you dont mind me asking, how long would an average gym session take? I've just started a new programme of weights myself, taking me up on an hour but I dont think i'm fitting in as much as you are getting done!! :rolleyes:

Beffy

gymlover wrote: »

Wow, what a fantastic log! If you dont mind me asking, how long would an average gym session take? I've just started a new programme of weights myself, taking me up on an hour but I dont think i'm fitting in as much as you are getting done!! :rolleyes:

Thanks a million, not sure it's much of a log though! Just the same two workouts

Today's workout would take me 2 hrs max. My other workout takes me less, maybe 1 hr 15 mins, maybe a little bit more.

Have to change things up a bit though, not sure how yet, things are kinda stagnant at the moment!

Beffy

Weight: 65.9kg

Wednesday 8th February

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

Inverted row
x6 - 5 rounds

Hamstring curl on stability ball
x 25 - 5 rounds

Side plank
45 secs on - 15 off e/s - 3 rounds

Goblet squat
20kg DB x 10 - 5 rounds

Hanging knee raise
x 8 - 5 rounds

Bicep BB curl
18kg x 12 - 5 rounds

Lat pulldown
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10

Sprints on treadmill
200m @ 14kph - 30 secs rest - 9 rounds
400m @14kph - 1 round - Jumped off treadmill and my calf muscle in one leg twinged, stretched it as much as I could.

Was I completely wasting my time only doing 200m sprints? I know I should be doing 400m but trying to ease myself in...

gymfreak

Beffy wrote: »

Sprints on treadmill
200m @ 14kph - 30 secs rest - 9 rounds
400m @14kph - 1 round - Jumped off treadmill and my calf muscle in one leg twinged, stretched it as much as I could.

Was I completely wasting my time only doing 200m sprints? I know I should be doing 400m but trying to ease myself in...

Why SHOULD you be doing 400m sprints? I'm curious...and slightly confused? Is it something your PT gave you and that's why your saying should?

You can vary sprints in many different ways..by distance, speed, time, recovery etc so just confused about the above comment.

I know when I do sprints outdoors, I only do 50m and I go every 30sec for 10minutes..but there are plenty of ways of varying your intervals. Previously on a treadmill I'd play around with my work to rest rate. I used to do 30sec on/1 min off or 30sec on 30 off...plenty of room to play!!

Beffy

gymfreak wrote: »

Why SHOULD you be doing 400m sprints? I'm curious...and slightly confused? Is it something your PT gave you and that's why your saying should?

You can vary sprints in many different ways..by distance, speed, time, recovery etc so just confused about the above comment.

I know when I do sprints outdoors, I only do 50m and I go every 30sec for 10minutes..but there are plenty of ways of varying your intervals. Previously on a treadmill I'd play around with my work to rest rate. I used to do 30sec on/1 min off or 30sec on 30 off...plenty of room to play!!

Yeah it's what I used to do with my PT. Just worried it wasn't hard enough for me to get any benefit from it. I might do more rounds the next time.

Cheers for the input.

Beffy

Weight: 66.1kg

Thursday 9th February - not the most pleasant today!

Bench press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

DB Lunges
with two 10kgs x 10 e/s - 3 rounds

Plank
1 min on - 1 min off - 3 rounds

BB weighted bridge
18kg x 15 - 5 rounds

Superset - 5 rounds
KB power swings 16kg x 20
Side lat raises with two 5kgs x 10

DB Row
12kg x 12 - 5 rounds

Tricep overhead extension
10kg DB x 12 - 5 rounds - really felt these in my abs, not sure if thats meant to happen!

Medicine ball twist
10kg x 15 - 5 rounds

KB stand kneel stand
with 12kg KB x 12 e/s - 3 rounds - these are just horrific for me, especially on one side.

Beffy

Not putting up my weight for the time being, it was leading me to obsess about every pound. Crap week, on days, not sleeping (i'm murder for being unable to switch off at night) this all led to being in bits by evening time, therefore no gym.

Sunday 19th February

Goblet squat
20kg x 10 - 5 rounds

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

Hamstring curl on stability ball
25 - 5 rounds

Side plank
45 secs on - 15 off e/s - 3 rounds

BB Bicep curl
18kg x 12 - 5 rounds

Hanging knee raise
x 8 - 5 rounds

Lat pulldown
70lbs x 12, x 12, x 8, x 8

200m sprints @14kph on treadmill - 30 secs rest - 10 times.

Beffy

Monday 20th February

Bench press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 4
30kg x 3
30kg x 3
30kg x 3

DB Lunges
with two 10kg DB X 10 e/s - 3 rounds

Plank
1 min on, 1 min off - 3 rounds

BB Bridge
18kg x 15 - 5 rounds

DB Row
12kg x 12 - 5 rounds

Tricep overhead extension
10kg DB x 12 - 5 rounds

Medicine ball twist
10kg x 15 - 5 rounds

Beffy

Everything felt hard today, didn't have my special drink before the gym. I did my best to psychologically ignore this fact, didn't work! I haven't upped any weights/increased reps as i'm still finding all that challenging. My weight is back on track so happy with that, ahhh control

Wednesday 22nd February

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

Inverted row
x8 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Side plank
45 secs on 15 off e/s
30 secs on 30 off e/s blah!
45 secs on 15 off e/s

Hamstring curl on stability ball
x25 - 5 rounds

Hanging knee raise
x8 - 5 rounds

BB Bicep curl
18kg x 12 - 5 rounds

Lat pulldown
70lbs x 8 - 5 rounds

200m sprints on treadmill @14kph x 10 with 30 secs rest between. Had hoped to increase these today but had a crap stitch from the 6th sprint that I battled with.

Beffy

Thursday 23rd February

Bench press
20kg x 8
20kg x 8
30kg x 5
30kg x 4
30kg x 4
30kg x 4
30kg x 4
30kg x 4 - extra round to punish myself for not making 5's!

DB Lunges
With two 10kg DBs x 10 e/s - 3 rounds

Plank
1 min on, 1 min off - 3 rounds

BB Bridge
18kg x 15 - 5 rounds

DB Row
14kg x 10 - 5 rounds

Tricep overhead extension
10kg DB x 15 - 3 rounds

Medicine ball twist
10kg x 15 - 5 rounds

KB stand kneel stand
with 12kg KB x 12 e/s - 3 rounds

Beffy

Saturday 25th February

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

Inverted row
x 8 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Side plank
45 secs on - 15 off e/s - 3 rounds

Hamstring curl on stability ball
x25 - 5 rounds

BB Bicep curl
18kg x 12 - 5 rounds

Hanging knee raise
x8 - 5 rounds

Beffy

Monday 27th February

Bench press
20kg x 8
20kg x 8
30kg x 4 - chickened out
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

DB Lunges
with two 10kg's x 10 e/s - 3 rounds

Plank
1 min on - 1 min off

BB Bridge
22kg x 15 - 5 rounds - I expect bruises!

Medicine ball twist
10kg x 15 e/s - 5 rounds

DB Row
16kg x 10 - 4 rounds (no 14kg available, felt form was slipping so went back to 12kg)
12kg x 12 - 1 round

Tricep overhead extension
10kg DB x 15 - 5 rounds

KB stand kneel stand
12kg KB x 12 e/s - 3 rounds

Beffy

Tuesday 28th February

3.3 mile run. In 32.10 (1st time properly timing myself).

Not a great time. Felt like I had a good pace going on though, no stitches......so i'm happy enough.

Beffy

*karate kicks her way in*

Thursday 8th March

DB Lunges
10kg x 2 - 10 e/s - 3 rounds

Plank
1 min on - 1 min off - 3 rounds

Bench press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

BB Bridge
18kg x 15 - 5 rounds - these are starting to annoy me, I keep moving up the mat which leads me to stopping to re-adjust.

Renegade Row - 1st time doing these, tried to get form right, really felt it in my abs so hope I was doing them properly.
5kg x 12 e/s - 3 rounds

DB Row
14kg x 10 e/s - 5 rounds

Tricep overhead extension
14kg x 12 - 3 rounds

Medicine ball twist
10kg x 15 e/s - 5 rounds

KB stand kneel stand
12kg KB x 12 e/s - 3 rounds

10 x 200m sprints @14kph with 30 secs rest inbetween.

Delighted with myself after this session

Beffy

Monday 12th March

BB Bicep curl
18kg x 12 - 5 rounds

Goblet squat
20kg DB x 10 - 5 rounds

Side plank
45 secs on - 15 off e/s - 3 rounds

Hamstring curl on stability ball
x 25 - 5 rounds

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

Inverted row
x 8 - 5 rounds

Hanging knee raise
x 8 - 5 rounds

Lat pulldown
70lbs x 8 - 5 rounds

250m sprints @14kph with 30 secs rest x 5

Not getting anywhere with my "training" due to my inconsistent gym pattern

Beffy

Tuesday 13th March

Bench press
20kg x 8
20kg x 8
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

DB Lunges
Two 10kgs x 10 e/s - 3 rounds

Plank
1 min on - 1 min off - 3 rounds

BB Bridge
22kg x 15 - 5 rounds

Tricep overhead extension
10kg x 15 - 5 rounds

Medicine ball twist
10kg x 15 e/s - 5 rounds

Renegade row - trying hard to maintain a push up position with these, my back is sore from them though...
5kgs x 12 e/s - 3 rounds

DB Row
14kg x 10 e/s - 5 rounds

KB stand kneel stand
12kg KB x 12 e/s - 3 rounds

Beffy

Friday 16th March

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

Inverted row
x8 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Side plank
45 secs on - 15 off e/s - 3 rounds

Superset - 5 rounds
Hamstring curl on stability ball x 25
Lady push ups x 10 - Have to start doing these, I can barely manage 1 push up the proper way so gonna start with the lady ones to build strength.

BB Bicep curl
18kg x 12 - 5 rounds

Hanging knee raise
x 8 - 5 rounds

Lat pulldown
70lbs x 10 - 5 rounds

250m sprints @14kph with 30 secs rest x 6

Beffy

So, had an awful weekend drink and food wise. To be expected, back to it today.

Tuesday 20th March

Bench press - although i'm still struggling with sets of 30kg's I wanted to see if I was able to increase the weight...
20kg x 8
20kg x 8
32.5kg x 5 - on the 5th one a nice guy came running over to help as I froze half way up, I was like "don't!!",I got there in the end. I obviously thanked him and he offered to spot me (obviously didn't want to see me kill myself!)
32.5kg x 5
32.5kg x 6
32.5kg x 6
32.5kg x 5 - I got a lot of fingertip help during these sets but hey its a start. I was delighted when he told me I was very strong

DB Lunges
Two 10kg's x 10 e/s - 3 rounds

Plank
1 min on - 1 min off - 3 rounds

BB Bridge
22kg x 15 - 5 rounds

BB Tricep overhead extension - first time doing these, I normally lie down using a DB. Bloody hard!
10kg x 12 - 3 rounds

Good mornings - first time doing these, stayed light to break myself in! I'd say i'll be crippled tomorrow.
10kg x 12
14kg x 15 - 4 rounds

Renegade row
5kgs x 12 e/s - 3 rounds

Medicine ball twist
10kg x 15 e/s - 5 rounds

DB row
14kg x 10 e/s - 5 rounds

KB stand kneel stand
12kg x 12 e/s - 3 rounds

Quite shakey after todays session, on nights this week so hopefully i'll batter myself ahead of BF measurement early next week.

Beffy

Major DOMS today. Everything took ages to do, painful....big sulky face up on me in the gym :rolleyes:

Wednesday 21st March

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

Inverted row
x8 - 5 rounds

Goblet squat
20kg x 10 - 5 rounds

Side plank
45 secs on - 15 off e/s - 3 rounds

Superset - 3 rounds
Hamstring curl on stability ball x 25
Lady push ups x 10
My hamstrings are in ribbons from the good mornings yesterday so the curls had my legs starting to seize on me. Ditched them after 3 sets, continued with the push ups.
Lady push ups x 10 - 2 rounds

BB Bicep curl
18kg x 12 - 5 rounds

Lat pulldown
70lbs x 10 - 5 rounds

Hanging knee raise
x 8 - 5 rounds