Just What the Doctor Ordered!

doctorwhogirl

doctorwhogirl wrote: »

Monday 18/2/13

Warm up- intervals on treadmill: 5 mins @ 9.5 kph
30 secs at 14 kph, rest @9.5kph
Tabata intervals-14.5, 15, 15.5, 16,16.5, 17,17.5 (Just for dotcomdolly! :P;):D

NROWL Stage 3 workout a
One armed dumbbell snatch

1. 10kg each arm x6
2. 12kg each arm x6
3. 12kg each arm x6

Alternating Sets
dumbbell single leg Romanian deadlift These kill my forearms from gripping
1. 10kg each leg x6
2. 10kg each leg x6
3. 12kg each leg x6

Barbell bent over row
1. 25kg x8
2. 25kg x6
3. 25kg x8

Alternating Sets
Dumbbell single arm overhead squat
1. 8kg and 4kg x6 each arm
2. 8kg and 4kg x6 each arm
3. 8kg and 4kg x6 each arm
Still hate these but they're ok now

Dumbbell incline bench press
1. 10kg x8
2. 10kg x8
3. 10kg x8

Alternating sets x2
Plank
for 90 seconds Really rough today!

Reverse cable wood chops
10kg


Body weight matrix
24 squats
12 lunges each leg
12 lunge jumps each legs
24 squat jumps

Time: 1.51 seconds. 20secs off time I must have been seriously lazy/in bits first time round

Must add, in between the alternating sets I did 30secs of fast step ups on low step just to keep my heart rate up.

Good day! :cool:

Dotcomdolly

Oh you wagon, now I'm going to have to do 18! They'll have to peel me off the far wall!

You're doing great, 90 sec plank is awesome.

doctorwhogirl

Did an extra day of cardio as im out drinking tonight so doing damage control.

10 min jog treadmill @9.5kph

Intervals (tabata)
14,14.5,15,15.5,16,16.5 17,17.5 kph

Five minutes pyramid on stepper

Six minutes circuit of skipping, fast step ups and jumping jacks.

doctorwhogirl

Monday 25/2/13

Treadmill
5 minute warm up jog @9.5
Intervals-
Tabata intervals for five minutes going from 14.5kph-15-15.5-16-17-17.5kph


NROWL Stage 3 Workout B

Barbell romanian deadlift/bent over row 3 sets

set1: 22.5kg x8
set2: 25kg x8
set3: 25kg x6

1 minute of step ups

Alternating Sets3 sets

Partial single leg squat from step
Each leg x6 with a 7kg dumbbell
Wide grip lat pull down
sets 1,2, 40kg x6
set 3 45kg x6- that was too heavy really!


Alternating Sets3 sets

Back extension hands behind head on swiss ball
x12
YTWL exercises on bench
with 3kg dumbbells
x6 on each move in the sequence

Step ups for 1 min

Core circuit alternating x3

exercise ball crunch x10 with 5kg weight
Reverse crunch x10
Side flexions x10 each side

Prone cobra
60 seconds hold x2

intervals of skipping, jumping jacks and step ups 30secs on 15 off for about 4 minutes

Stretching

doctorwhogirl

Football tonight- HAPE of sprints. 80 minutes of training in total.

doctorwhogirl

Warm up- intervals on treadmill: 5 mins @ 9.5 kph
30 secs at 14 kph, rest @9.5kph
Tabata intervals-14.5, 15, 15.5, 16,16.5, 17,17.5

NROWL Stage 3 workout a
One armed dumbbell snatch

1. 12kg each arm x6
2. 12kg each arm x6
3. 14kg each arm x6

Alternating Sets
dumbbell single leg Romanian deadlift
1. 10kg each leg x6
2. 10kg each leg x6
3. 12kg each leg x6

Barbell bent over row
1. 25kg x8
2. 25kg x8x8
3. 25kg x8

Alternating Sets
Dumbbell single arm overhead squat
1. 8kg and 4kg x6 each arm
2. 8kg and 4kg x6 each arm
3. 8kg and 4kg x6 each arm


Dumbbell incline bench press
1. 10kg x8
2. 10kg x8
3. 10kg x8

Alternating sets x2
Plank
for 90 seconds

Reverse cable wood chops
10kg


Body weight matrix
24 squats
12 lunges each leg
12 lunge jumps each legs
24 squat jumps

Time: 1.35

doctorwhogirl

I think that's my last run of stage 3 workout a! Jebus!

doctorwhogirl

70 minutes football tonight.

Rest day tomorrow.

Can't go to gym then Saturday as I have a stupid course!!! I'm going out Saturday so would love to get the gym workout done! So annoyed! Hate when my real-life schedule interferes with my gym schedule! Think I'll do a run instead as I have a 10k coming up in April so better do a bit.

Sunday then will hopefully be gym. Hope I'm not dying from Saturday but not sure if I'm drinking yet anyway.
Then I have a meal out Sunday evening.

Busy out!

doctorwhogirl

Saturday

Treadmill
5 minute warm up jog @9.5

5 minute circuit of skipping, step ups and jumping jacks


NROWL Stage 3 Workout B

Barbell romanian deadlift/bent over row 3 sets

set1: 25kg x8
set2: 25kg x8
set3: 27.5kg x8

Alternating Sets3 sets

Partial single leg squat from step
Each leg x6 with a 8kg dumbbell
Wide grip lat pull down
sets 1,2, 40kg x6
set 3 45kg x6-


Alternating Sets3 sets

Back extension hands behind head on swiss ball
x12
YTWL exercises on bench
with 4kg dumbbells
x6 on each move in the sequence

Step ups for 1 min

Core circuit alternating x2

exercise ball crunch x10 with 7kg weight
Reverse crunch x10
Side flexions x10 each side

Tabata intervals for five minutes going from 14.5kph-15-15.5-16-17-17.5kph on treadmill

Stretching

doctorwhogirl

Ok I'm going to start posting in here to keep track of my workouts again given the whole heart rate debacle!

Also, my heart rate monitor seems to be giving up on me again, which is a giant pain in the arse, and an expensive one at that!

Anyway, this is yesterday's, and I'll post up today's when I get back.

Treadmill
1 min @10.5
2 min @13.5
1 min @ 10.5
2 min @ 13.5
1 min @10.5
2 min @13.5
1 min @9 recover.
10 total

Squats 5x6 w/40kg (I really need to be using the 40kg but lower reps in each set. Could feel myself working harder)

A1) Barbell good mornings 3x10 w/25kg
A2) One arm dumbbell snatch 3x6 w/12kg

B1)Inverted row on smith machine 3x8
B2) DB step ups on bench 3x8 each leg w/16kg

doctorwhogirl

Here's today's plan. Will update any changes later

Treadmill
Intervals as above

Going to do squats again as I had to race through the stuff yesterday as I was heading off somewhere after.

A) Squats 5x6 40kg

B1) Static lunge rear foot elevated 3x10 each leg w/10kg DBs
B2) Barbell push press 3x8 w/25kg

C1) bent over barbell row 2x8 10kg
C2) Thrusters 2x15 w/5g dumbbells (nod to Stench's awesome workout today. Haven't done these in at least a year!)

D1) Wood choppers 2 x 12.5kg each side
D2) exercise ball crunch x10 with 7kg weight
Reverse crunch x10
Side flexions x10 each side

Stretching.

KILLED myself. Legs are ina hoop. HRM worked. 311 cals! I'm resigning myself that that is the burn I'm getting and that's that. I know that was a great workout so feck it!

doctorwhogirl

Also! Got told I had excellent squat form today! WHOOP!

doctorwhogirl

6.5km run in about 33/34 mins or so. Grand time for a casual run. Covered about 8km in total with walking at end.

ROASTING out when I went. Tshirt was an entirely different colour when I got back :P

doctorwhogirl

6.5km run
2km walk

doctorwhogirl

Today's plan. Will edit when completed.

Warm up: 2 mins fast pace stepper
2 mins fast X trainer
5 x 150m on the rower
2 mins on stepper

A) Deadlifts 5 x 6 50kg WHOOOOOOOOOOOO!!!!!

B1) One arm dumbbell snatch 3 x 6 14kg
B2) Lat pull down 35kg (bench press was busy..constantly)

C1) push press 3 x 8w/ 25kg
C2) Single leg squat on step w/ 8kg dumbbell 3 x 6

Abs

doctorwhogirl

Treadmill
1 min walk 7.5km
1 min jog 10.5km
1 min sprint 14.5km

Stepper 2mins at highest level

X trainer 2mins at level 6

Rower 3 x 150m as quickly as I could

A) Squats
Warm up with bar 1 x10
4x10 40kg
1x10 45kg!!!!!!!! NEW PB!

B1) Bench press 25kg 4x8
B2) Kettlebell thrusters 10kg 3x15

C1) Static lunges rear foot elevated 3x10 each leg 10kg dumbbells
C2) Inverted body row using smith macine 3x8

Had loads of time today for some reason so
2x this circuit

10 kettlebell swings overhead
10 each side, side bends
10 DB shoulder press

Stretching

doctorwhogirl

Today's plan

Same cardio warm up as yesterday

A) Squats
warm up with bar
3 x 6 40kg
2 x 6 45kg (Get in!!!!)

B1) Push press w/bar 25kg 3x8
B2) Single leg deadlift w/ 10kg DBs 3x10 each leg

C1) Kettlebell swings overhead with 10kg bell (couldn't do step ups as there were no benches free)
C2)Barbell bent over row 25kg 3x8

Abs
crunch x10 with 10kg kettlebell
Reverse crunch x10
Side bends w/ 10kg kettlebell

2 mins on treadmill to cool down

REALLY feeling my legs now after that. Brought the dog for a wee walk and the legs were not in good form!

doctorwhogirl

Wednesday was a rest day (but I was in school putting posters etc... up on my walls so an active one!)

Today

8.5km run in about 44mins or so. Wasn't too fussed on the time, just trying to get past my mental block I've been having (i.e. laziness) of going over 5km.

Legs in a HOOP after Tuesday. Run was tough, could really feel them.

On the plus, weight is looking stable, the 1/2 extra pounds I had seems to have gone but more importantly I'm down to 36" around my hips. I've NEVER been below 38" so that's brill. Also down about an inch on the waist and about .5-1 inch off my thighs which is FANTASTIC as I could never seem to shift the inches.

HRM monitor may say less calories burned, the inches say more!

doctorwhogirl

Hour's walk today.

doctorwhogirl

Today's plan

About 12-14min warm up
Treadmill
Stepper
X trainer
Rower

A) Squats
3 x 6 40kg
2 x 6 45kg

B1) Hang clean to push press 20kg  3x10
B2) Step ups w/10kg DBs 3x8

C1) Static lunge rear foot elevated 2x8w/10kg DBs
C2) Bench press 2x8 25kg
C3) Thrusters 2x12 10kg kbell

Core circuit

doctorwhogirl

Ate a RIDICULOUS amount of junk yesterday on my rest day. Haven't had a sugar filled day of crap like that in months.

It apparently does wonders for my running.

10km today in a good time. Score.

doctorwhogirl

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

squats
40 x 6
40 x 6
45 x 6
45 x 6
45 x 6

hangclean to push press 20kg 3x8
single leg deadlift with 10kg dumbbells 3x10 each leg

inverted body row using Smith machine 3x8
step ups on bench 3x10 each leg 10kg dumbbells
kbell thrusters 8kg. 3x10

sit ups with 10kg kbell, reverse crunches, sidebends 15kg weight 2x10

Really challenging and tough session!

doctorwhogirl

Today's Plan

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

A) Squats
40kg x 6
45kg 4x6

B1)Reverse lunge with reach from step 3x8 each leg 10kg dumbbells
B2) Single arm dumbbell snatch 12kg 3x6 each arm

C1) Cable woodchoppers from height 3x8 each side
C2) Wide grip Lat pulldown 35/30kg 3x8-10
C3) Kettbell thrusters 3x12

Core stuff if time

doctorwhogirl

Today's Plan

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

squats
45 x 6
45 x 6
45 x 6
45 x 6
50 x 6 (GOING TO TRY THIS!!!)

hangclean to push press 20kg 3x8
single leg deadlift with 10kg dumbbells 3x10 each leg

Bench press 25kg 3x8
step ups on bench 3x10 each leg 10kg dumbbells
kbell thrusters 8kg. 3x10

sit ups with 10kg kbell, reverse crunches, sidebends 15kg weight 2x10

doctorwhogirl

Back.
That was so f*ing hard. JAYSUS
Amazing how much strength you lose in the space of 2 weeks

Right knee was at me during the last few squats too. Disgusted. Better not get injured!!!!

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

squats
40 x 6 x 5 (Down from 45/50kg )


hangclean to push press 20kg 3x8
single leg deadlift with 10kg dumbbells 3x8 each leg


step ups on bench 3x10 each leg 10kg dumbbells
kbell thrusters 8kg. 3x10
wide grip lat pull down 2x8

sit ups with 10kg kbell, reverse crunches, sidebends 10kg weight 2x10

doctorwhogirl

Today's Plan

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

A) Squats- need to deload, thanks Stenchblossoms!!!

30kg 3x6
40kg 2x6 See how I go with these


B1)Reverse lunge with reach from step 3x8 each leg 10kg dumbbells
B2) Single arm dumbbell snatch 12kg 3x6 each arm

C1) Cable height 3x8 each side
C2) Wide grip Lat pulldown 35/30kg 3x8-10
C3) Kettbell thrusters 3x12

Core stuff if time

doctorwhogirl

Actually did the above today. Went well. Did a run Thursday instead

doctorwhogirl

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

squats
40 x 6
40 x 6
45 x 6
45 x 6
45 x 6

hangclean to push press 20kg 3x8
single leg deadlift with 10kg dumbbells 3x10 each leg

inverted body row using Smith machine 3x8
step ups on bench 3x10 each leg 10kg dumbbells
kbell thrusters 8kg. 3x10

sit ups with 10kg kbell, reverse crunches, sidebends 15kg weight 2x10

doctorwhogirl

6.5 km run (5.3k then walk, then did the rest)

2km fast walk

doctorwhogirl

Today's Plan

warm up
3 min treadmill
2min stepper
2 min xtrainer
150m row x 3

A) Squats
40kg x 6
45kg 4x6

B1)bulgarian split squats with 10kg DB 3x8-10 each leg
B2) Single arm dumbbell snatch 12kg 3x6 each arm

C1) bent over row with 20kg-25kg 3x8
C2) bench press 3x8-10 with 25kg bar
C3) Kettbell thrusters 3x12

Core stuff if time