My training journal...

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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bluelilyleif
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Re: My training journal...

#16 Postby bluelilyleif » Mon Nov 03, 2008 1:46 pm

10/29/08

Training

Incline Bench
15 reps with 65 pounds
15 reps with 85 pounds
15 reps with 95 pounds

Decline Dumbell Bench
15 reps with 20 pounds (in each hand)
15 reps with 25 pounds (in each hand)
15 reps with 30 pounds (in each hand)

Pec Deck
20 reps with 90 pounds, three sets

Bicep Curl
12 reps with 20 pounds, three sets

Partial Lateral Raise
12 reps with 20 pounds, three sets

Full Lateral Raise
12 reps with 10 pounds, three sets

Rear Delts
20 reps with 20 pounds, three sets (I had a slight arm injury)

Dips
20 with no weight
20 with 25 pounds
20 with 35 pounds
13 with 35 pounds--arms were a bit weak

Seated Cable Tricep
20 reps with 30 pounds-two sets

300 side crunches on each side

110 Preacher crunches with 30 pounds
I am not blue, I am silver.

bluelilyleif
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Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
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Re: My training journal...

#17 Postby bluelilyleif » Mon Nov 03, 2008 1:51 pm

10/30

Krav, level 2 class--worked on side kicks, choke from behind with arm bar, advancing side kick.

Crossfit--complete all for time

run 100 meters
do 40 push-ups
run 200 meters
30 sit-ups
300 meter run
20 pull-ups
400 meter run
10 cleans (used 40 pound weight)
300 meter run
20 dumbell swings with 35 pounds
200 meter run
30 back extensions
100 meter run
40 air squats

finished in 15 minutes

Then Bear Complex

1 round every minute on the minute for 20 rounds of:
5 deadlifts
5 cleans
5 thrusters

used 40 pound barbell
at the 10th round dropped to 35 pounds

then gave up on 12th round :(
I am not blue, I am silver.

bluelilyleif
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Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
Location: Columbia, MD
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Re: My training journal...

#18 Postby bluelilyleif » Mon Nov 03, 2008 1:53 pm

11/1/08

Krav fight class

Pretty intense day. I left exhausted. Woo-hoo!

I got my butt beat a lot today though.
I am not blue, I am silver.

bluelilyleif
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Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
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Re: My training journal...

#19 Postby bluelilyleif » Thu Nov 06, 2008 10:14 am

11/3/08: missed training. Sick. :cry:

11/4/08: ran two miles

did Krav for three and a half hours!! I was exhausted.

First hour--level one class.
Second hour--ground fighting stuff
Third hour (and half)--fight class. At the end of this I felt like puking. :pukeright:
I am not blue, I am silver.

bluelilyleif
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Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
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Re: My training journal...

#20 Postby bluelilyleif » Thu Nov 06, 2008 10:24 am

11/5/08

Still a little sick. But went to trainer.

Ran two miles.

Leg Extension
20 reps with 35 pounds
20 reps with 45 pounds
20 reps with 55 pounds
12 reps with 40 pounds
20 reps with 20 pounds--one leg only (each leg)

Dumbell Squat
15 reps with 40 pounds
15 reps with 50 pounds
15 reps with 60 pounds

Leg Press
20 reps with 225 pounds
20 reps with 315 pounds
20 reps with 500 pounds

Close grip pull down
20 reps with 65 pounds
12 reps with 85 pounds
8 reps with 105 pounds

Row
15 reps with 105 pounds
15 reps with 115 pounds
12 reps with 95 pounds
10 reps with 75 pounds

We are going to start adding pull-ups. My weakness. Those and burpees. I hate burpees more than anything. :tongue6:

Then off to Krav

Krav, level one for one hour.

Fight class started today!! Woo-hoo!! Practiced movement and defense. I am too stiff. Still. :boxing:
I am not blue, I am silver.

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djshrew
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Re: My training journal...

#21 Postby djshrew » Thu Nov 06, 2008 10:28 am

work-outs look great! I'm surprised you can move your legs in your Krav class :D I took a Krav class once, a lot of fun but really intense!

bluelilyleif
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Age: 37
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Re: My training journal...

#22 Postby bluelilyleif » Fri Nov 07, 2008 10:09 am

djshrew wrote:work-outs look great! I'm surprised you can move your legs in your Krav class :D I took a Krav class once, a lot of fun but really intense!



Thanks!! Yeah, Krav is super intense, so the workouts are amazing. It is what I used for my initial weight loss of 35 pounds!! Plus it is really great for self defense. Krav is one of the best things in my life, actually.
I am not blue, I am silver.

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djshrew
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Re: My training journal...

#23 Postby djshrew » Fri Nov 07, 2008 11:58 am

It's very empowering!

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bodybag
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Location: Brownsville

Re: My training journal...

#24 Postby bodybag » Fri Nov 07, 2008 12:18 pm

I used to train in KM, but I don't have time anymore. I really miss it.

bluelilyleif
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Posts: 38
Age: 37
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Re: My training journal...

#25 Postby bluelilyleif » Mon Nov 10, 2008 3:49 pm

I can actually say that it works, from experience. My boyfriend and I were attacked and had to fight for our lives against 3 men and a shotgun...he also studies KM (he is much better than I) and together we fought them off. I highly encourage it for safety as well as conditioning and fitness.
I am not blue, I am silver.

bluelilyleif
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Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
Location: Columbia, MD
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Re: My training journal...

#26 Postby bluelilyleif » Thu Nov 13, 2008 11:20 am

11/10/08
Training

Leg Extension
20 reps with 50 pounds
20 reps with 60 pounds
20 reps with 75 pounds
12 reps with 65 pounds
10 reps with 50 pounds

Deadlift
15 reps with 92 pounds
15 reps with 112 pounds
15 reps with 132 pounds

Squat "in the basement" (words of my trainer)
--very very low--inches from the floor

12 reps with 80 pounds
8 reps with 100 pounds
6 reps with 110 pounds

Hamstring
20 reps with 25 pounds
20 reps with 30 pounds

Calf raises
25 reps with 70 pounds
25 reps with 80 pounds
25 reps with 90 pounds

Crunches
225 on each side
150 preacher crunches with rope...75 pounds each
I am not blue, I am silver.

bluelilyleif
Rabbit
Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
Location: Columbia, MD
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Re: My training journal...

#27 Postby bluelilyleif » Thu Nov 13, 2008 11:39 am

11/11/08

Bench Press
15 reps with 70 pounds
12 reps with 90 pounds
10 reps with 100 pounds
6 reps with 120 pounds

Incline Dumbell Press with a twist
12 reps with 15 pounds (in each hand)
20 reps with 20 pounds
12 reps with 25 pounds

Pec Deck Flys
20 reps with 30 pounds
20 reps with 40 pounds
20 reps with 50 pounds

Dips
20 with no weight
20 with 25 pound plate
20 with 35 pound plate
20 with 45 pound plate

Overhead rope extension
25 reps with 30 pounds three times

I am still a little sick. This cough just won't give up. Boooo.

I went to the Krav advanced fight class. Got kicked in the face. Didn't have the mental stamina for such things, so sat out and watched for the rest of class. :psycho:
I am not blue, I am silver.

bluelilyleif
Rabbit
Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
Location: Columbia, MD
Contact:

Re: My training journal...

#28 Postby bluelilyleif » Thu Nov 13, 2008 11:46 am

11/12/08--back day. I hate working my back. I don't know why. It just sucks to me. If I was working out by myself, I would never do it...

Pull-ups
15
15
10 with 15 pounds

Pull-ups are HARD!!

Wide grip pull down
15 reps with 65 pounds
12 reps with 65 pounds
15 reps with 70 pounds

Mid back row
20 with 50 pounds
20 with 60 pounds

Low Row
15 with 100 pounds--3 times

Back Extensions--70 reps--my lower back is still really really sore from the deadlifts the other day.

Bicep curls
20 reps with 15 pounds
12 reps with 20 pounds

Incline sit-up bench with 6 pound ball toss--this was fun!
3 sets of 20

Went to Krav beginner fight class. I was tired. We did a lot of sparring, numerous three minute rounds. Normally this would be very fun for me, but I was slow and cumbersome. Working on head and body movement.
I am not blue, I am silver.

bluelilyleif
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Posts: 38
Age: 37
Joined: Thu Jul 24, 2008 12:09 pm
Location: Columbia, MD
Contact:

Re: My training journal...

#29 Postby bluelilyleif » Wed Nov 19, 2008 12:36 pm

11/17/08

Leg Extension
20 reps with 65 pounds
20 reps with 75 pounds
20 reps with 75 pounds
25 reps with 30 pounds

Dumbell Squats
20 reps with 45 pounds
20 reps with 60 pounds
20 reps with 75 pounds

Leg Press--for reps
30 reps with 225 pounds
30 reps with 315 pounds
30 reps with 375 pounds

Stiff leg
20 reps with 72 pounds
20 reps with 82 pounds
12 reps with 92 pounds

Wide grip pull up
10
8
10

Low Row
12 reps with 70 pounds
10 reps with 90 pounds
12 reps with 110 pounds
I am not blue, I am silver.


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