Eat Clean & Train Dirty

rubiesarered

I was keeping a workout diary but I got tired of having to handwrite everything and started to get lazy with it so this will be my new one.

Stats:
Female
30
5ft 5.5ins (that extra .5 is very important!)
59kg

I don't have my bodyfat % and measurements with me so I'll fill them in soon.

Background:
Two years ago I was 76kg and miserable! I had tried every "diet" on the planet and nothing every worked/lasted more than a couple of weeks. I started working out with a trainer and he introduced me to weights instead of the usual gym program of 10 hours on a treadmill! Within 11 weeks I lost less than a stone in weight but had lost 8 inches off my waist alone. I cleaned up my eating and learnt how to eat clean longterm (not a diet).

Goals:
To continue to lift heavier (particularly to increase my upper body strength), to improve my flexibility even more, to nail an iron x and to see my abs.

WHIP IT!

Dynamite Log Name! Good Luck

rubiesarered

Im three weeks post rotator cuff (and right lat) sprain so havent been doing anything involving above the waist. Decided to push myself a bit last night - hardcore or stupid?!

Started with 50 unweighted squats to warm up.

50 squat 20kg barbell - had the barbell lifted on and off my back!
50 static lunges 20kg (25each side)
50 front squat 20kg - switched to back squats after the first 10 cos my shoulder was too sore holding the bar at my clavicle

50 bicep curl 5kg dumbbells
50 lateral raise no weight
50 tricep extension 5kg dumbells (those weird ones where you bend over)
50 squat - 5kg dumbbells

30 mountain climbers
30 crossovers
30 strides

30 double leg raise
60 single leg raise - 30 each side 
50 step up - 25 each side

Then i did a load of physio exercises for my shoulder with a 1.25kg plate! Ha it felt like a 50kg plate! No idea of the names for the exercises.

I actually am fine this morning so happy that I'm making progress. Just afraid of doing too much too soon and ending up back at square one.

rubiesarered

Saturday 9th March 2013
One hour flex practice (mainly front and side splits) followed by some physio exercises.

Sunday 10th March 2013
Jog in the park with my dog. I only meant to bring her for a walk but it was snowing and I forgot my gloves so I had to turn it into a jog to try to keep warm! Then the little b&tch decided to chase two ducks - cue me chasing a dog chasing the ducks!

rubiesarered

Monday 11th March 2013

Warm up
30 sec split jump lunge
30 sec squat jump

My shoulder is doing a lot better so decided to start back with some more exercises I haven’t been doing but keeping to fairly low weights…

10 of each / 4 sets
bench press 20kg
deadlift with trap bar 30kg
bicep curl 6kg DB
lat raise 4kg DB (just couldn't get the right arm up to the proper height so just lifted it as high as I could)
squat upright row 10kg plate
tricep extension (no idea what weight it was!)
body slam 10kg ball (only lifted the ball to shoulder height)

Tried some squat jumps and split jump lunges on the Smith machine thinking it might be easier on my shoulder than using a barbell. The squat jumps were okay but had to switch to lunges without the jump as the bar kept bashing off my shoulder on the way down.
4 sets
10x squat jump (not sure of the weight)
20x lunge (not sure of the weight)
20x box squat jump
20x bodyweight split jump lunge
1min treadmill sprint

50 double leg raise
60 single leg raise (30 each side)

1 hour flex practice

rubiesarered

Tuesday 12th March 2013

45 min spin/core/trx class
30 min flex practice

rubiesarered

Wednesday 13th March 2013
1 hour pole practice plus some flex practice


Thursday 14th March 2013
Gonna take a day off as my shoulder is aching again today. I probably over did it last night - I'm black & blue all over! Will bring the dog out for a long (1.5hr) walk tonight.

rubiesarered

Right - I have to try to remember what I did since I posted here last...

Friday 15th March
Training session with PT. I can't remember all the weights etc but it involved deadlift burpees, clean, clean & press, chest press, shoulder press, front/lat raise, x&os, tricep and bicep, squat jumps, skipping, punch bag, rowing.....

Followed by 1.5hr lyra practice (with a burlesque twist). It was so much fun - I think I got quite an ab workout done just from laughing!

Saturday 16th March
Bootcamp class
1 hour flex practice

Sunday 17th March
rest day (but went on a 2 hour hike with my dog)

Monday 18th March
2hr pole practice - decided that my shoulder was finally good enough to try inverting and it was! So happy to be upside down again!!!!
30 min flex practice

rubiesarered

Tuesday 19th March

Tonight is 1hr pole class followed by 1.5hr anti-gravity yoga. Looking forward to chilling in my yoga hammock!

rubiesarered

Wednesday 20th March
1 hour pole practice
30 min flex practice - Did some bridge work and some elbow stands now that my shoulder is getting stronger. Don't think its ready for head/hand stands yet though.

Thursday 21st March
Tonight I'm finally making it back into the gym for some "real" exercise! Planning on killing my legs.

rubiesarered

Friday 22 March

10x squat
10x squat jump
10x lunge (right leg)
10x lunge (left leg)
10x front squat
3 sets using squat rack (30kg)

I might do the front squats separately next time as I can't front squat nearly as much as I can otherwise - it meant that I had to reduce the weight to 30kg which isn't much for squats/lunges. Mind you, I could hardly walk by Sunday evening!

40 second deadlift (30kg)
20 step ups (2x10kg)
3 sets

1min 40sec sprint on treadmill (highest elevation)
20 walking lunges (2x10kg)
3 sets

Followed by bodypump class


Saturday 23 March

Bodypump class
Circuit training class
30 min flex practice (ouch!)

I was planning on doing some pole practice on Sunday but literally couldn't touch my legs they hurt so bad so had a rest day instead!!

rubiesarered

Monday 25 March
1 hour flexibility & contortion class (very ouch but seeing great results in my back flexibility already)


Tuesday 26 March
Circuit training class
1 hour pole class


Wednesday 27 March
planned for tonight...
1 hour pole practice
30 min flex practice (general and splits only - no back work for a few days)

rubiesarered

Thursday 28 March

Circuit class
1hr flex practice


Friday 29 March

Leg day!
Warm up was: treadmill – 1 min walk, 2 min jog, 3 min fast run, 20 BW squats

10x squats (the ones where you sit down and lift you feet off the ground – can’t remember the name!) 20kg BB
20x walking lunges 2x10kg DB
10x squats … 30kg BB
20x walking lunges 2x12.5kg DB
10x squats … 40kg BB
20x walking lunges 2x12.5kg DB
10x squats … 20kg BB
20x walking lunges 2x10kg DB
2 min rest

10x trap bar 40kg
10x steps ups 2x10kg KB
10x trap bar 50kg
10x steps ups 2x10kg KB
10x trap bar 50kg
10x steps ups 2x10kg KB
10x trap bar 40kg
10x steps ups 2x10kg KB
2 min rest

10x straight leg deadlift 20kg
20x jump lunges
10x straight leg deadlift 25kg
20x jump lunges
10x straight leg deadlift 25kg
20x jump lunges
10x straight leg deadlift 20kg
20x jump lunges
2 min rest

20x box squat jump with burpee
10x glute ham raise
All x 4


Finished up with a 40 min core session – pike, jackknife, mountain climbers, crossovers, strides, x&os, single/double leg raise, plank variations, etc.


Saturday 30 March

Bootcamp class
1.5hr lyra workship
30 min splits flex practice


Sunday 31 March

Rest day – no chance of my legs moving at all!


Monday 1st April

Hungover! Tried some pole practice but just felt sick every time I spun or inverted!!

rubiesarered

Tuesday 2nd April

Circuit class - lots of burpees (yay I love them - I'm a weirdo!), jump lunges, squat jumps, stepups and core work

1 hr pole class
30 min flex practice - splits only


Wednesday 3rd April

2hr pole practice
1hr flex practice - splits, back and general

rubiesarered

Thursday 4 April

Just to prove a point to someone…..
30kg BB
10x squat, 10x squat jump, 10x lunge, 10x lunge, 10x front squat
No breaks!


TRX
1 min each, no breaks…

pike, obliques, strides
open leg pike, obliques, double knee tuck
pike, obliques, strides


BB
1 min each, no breaks…

Burpee deadlift, clean & press, clean squat press
Burpee deadlift, bicep curl, tricep extension
Burpee deadlift, squat jumps, front squat


Spin bike
1 min each, no breaks…

Seated sprint, outside/inside pushups, elbow drop sprint
Front squat, back squat, elbow drop sprint
Seated sprint, up& down, standing up sprint


Tonight is legs - can't wait for the pain on Sunday!

rubiesarered

Friday 5 April

Warm up - 500m row

20kg BB 10x squat, 10x squat jump, 10x rl lunge, 10x ll lunge, 10x front squat
1 min rest
25kg BB 10x squat, 10x squat jump, 10x rl lunge, 10x ll lunge, 10x front squat
1 min rest
30 BB 8x squat, 8x squat jump, 8x rl lunge, 8x ll lunge, 8x front squat
1 min rest
35 BB 6x squat, 6x squat jump, 6x rl lunge, 6x ll lunge, 6x front squat
1 min rest
20kg BB 10x squat, 10x squat jump, 10x rl lunge, 10x ll lunge, 10x front squat
1 min rest

25kg BB 10x straight leg deadlift
10x box squat jump
30kg BB 8x straight leg deadlift
10x frog jumps
30kg BB 6x straight leg deadlift
10x box squat jump
25kg BB 10x straight leg deadlift
5x frog jumps & 5x box squat jump
25kg BB 10x straight leg deadlift
5x frog jumps & 5x box squat jump

20 side squats KB
20 kip ups
20 hand release burpees
20 glute ham raises

rubiesarered

Had a lazy weekend!

Monday 8 April

Double bodypump class

My shoulder still niggles every now and then after a hard workout but is so much better generally. I've started back on the jerk part of clean & jerk but just with a 12.5kg BB for now. Incline chest press is up to 2 x 10kg DB and my bench is comfortable at 20kg. I managed a few pull ups (underhand grip) but am too afraid to try them with the overhand grip. Don’t want to push too hard in case I undo all the progress made so far but then I think that I’m just using that as an excuse!


Tuesday 9 April

1hr pole class (nailed my fallen angel – woohoo)
30min flex practice

It’s definitely a case of mind over matter with me. I know I can do a move, I’m confident in all the mechanics of it but, once I’m inverted and I have to release the hands or the other leg, my brain just won’t let me!!!!

rubiesarered

Wednesday 10 April

1.5hr lyra practice

I managed to fall out of the hoop but (luckily) landed on my good shoulder – we use crash mats just in case. On a positive note, I’m getting more comfortable in the hoop generally which makes learning tricks a bit easier.


Thursday 11 April

30min flex practice
1 hour pole class - more bruises to add to my current collection!


Friday 12 April

Legs tonight – my favourite

rubiesarered

Friday 12 April

Warm Up - sprints on spin bike

20kg squat x20, weighted walking lunges
30kg squat x15, weighted walking lunges
40kg squat x10, weighted walking lunges
45kg squat x8, weighted walking lunges
50kg squat x6, weighted walking lunges
55kg squat x4, weighted walking lunges
60kg squat x2

20kg overhead lunge (l) x20, overhead lunge (r) x20, front squat x20, squat jump x20
20kg calf raises – protocol
20kg overhead lunge (l) x15, overhead lunge (r) x15, front squat x15, squat jump x15
20kg calf raises – protocol
20kg overhead lunge (l) x10, overhead lunge (r) x10, front squat x10, squat jump x10
20kg calf raises – protocol
20kg overhead lunge (l) x5, overhead lunge (r) x5, front squat x5, squat jump x5
20kg calf raises – protocol

25kg straight leg deadlift x10
20kg Bulgarian squat x10
X 4

25x hanging straight leg raise
25x hanging knee tuck


Core & TRX class



Saturday 13 April

Bootcamp class

rubiesarered

This week is turning into a bit of a nightmare!

I didn’t get to the gym at all on Monday. I’ve had niggling problems with my right knee on and off for a while. On Saturday it was swollen and a bit stiff (I might have banged it when I fell out of the hoop on last Wednesday or I might have overstretched it when doing some splits practice immediately after my legs session on Friday). I had ice and anti-inflammatory gel on it most of the weekend but it’s still not 100%.

On a side note - I think I’m turning into one of “those” people: I take a rest day and sit on the couch going crazy wishing I was training.


Tuesday 16 April
1 hr pole practice


Wednesday 17 April
1hr lyra practice
It didn’t go well at all. Tricks that I got last week, I just couldn’t get this week. The room was roasting and I was sweating buckets, then my hands got slippery and I ended up with cramp from gripping the hoop so tight! I was pretty annoyed with myself when I got home as I should have pushed myself more. Grrr.

rubiesarered

Thursday 18 March

Bodypump class
1hr pole training
30 min flex training


Friday 19 March

My shoulder is pretty much better now; I have full rotation again so want to start getting the strength back. I can’t remember exactly what weights/reps etc. but I did mini circuits for shoulders and core but used dumbbells instead of a barbell for the overhead press, upright row, etc, so I could concentrate on getting my right shoulder to keep up with my left. Also, some lat raise, front raise, arnold press, etc. Mixed in with reverse dragon flag, plank roll outs on medicine ball, v-ups, etc.

Followed by a spin/core class


Saturday 20 March

Bootcamp class
30 min flex practice