Synny's training journal

[Synny667]

Yeah it has cooled down here too but looking at yet another warmup... Getting tired of this heat cause the dogs can't enjoy being outside!!! I am glad to be lifting that 100 lbs! I just keep seeing my numbers improve weekly and I really want to see more definition

[Synny667]

Annoyed with work today... still super exhausted so that is probably why I am annoyed.

Cardio: 40 min AM walk with dogs, 20 min PM walk with dogs, 60 min yoga

Chest and shoulders
Pushups with gradual incline: 20 reps, 15 reps, 12 reps
Ball crunches: 3 sets 30 reps
Dumbbell bench: 25 lbs 15 reps, 35 lbs 15 reps, 35 lbs 15 reps (went for 40 on last set but shoulder wasn't having any of it)
Incline Fly: 15 lbs 20 reps, 20 lbs 15 reps, 25 lbs 15 reps, 30 lbs 12 reps
Shoulder press: 25 lbs 15 reps, 30 lbs 12 reps, 30 lbs 12 reps
Medicine ball twist: 3 sets 40 reps
Side delt raise: 10 lbs 15 reps, 15 lbs 10 reps, 15 lbs 10 reps
Rear delt raise: 8 lbs 15 reps, 10 lbs 10 reps, 10 lbs 10 reps
Ball plank: 30 sec, 45 sec, 60 sec

Trainer texted me and gave me the option of doing my own workout at the gym or suffering the heat at his studio and train with him. I said I was game for suffering the heat. The air conditioning coils froze up and shut off. I can say it really wasn't bad in the studio. I am a beast I can brave the heat and cold

[Synny667]

HEHEHE so I checked out VBB & Fitness book from the library and handed it to my trainer He was thumbing through it and got pretty excited about it. I think now he can start learning about a plant based diet and possibly come up with a diet plan just in case he gets more clients like me. A mutual friend was like he does need to know cause more and more people are going that direction

[Synny667]

Ok so yesterday was legs day with trainer. He pretty much wrote out what he wanted me to do and let me go. I did skip a set only cause it was getting late and a storm was moving in.

Cardio: 15 min treadmill, 60 min yoga

Legs
TKE: 3 sets 20 reps
Body weight lunge: 3 sets 20 reps
Weighted squats: 65 lbs 20 reps, 95 lbs 15 reps, 115 lbs 12 reps, 145 lbs 8 reps, 155 lbs 6 reps
Walking dumbbell lunges: 25 lbs 10 reps, 3 sets 35 lbs 8 reps
Romanian deadlift: 85 lbs 15 reps, 115 lbs 12 reps, 135 lbs 10 reps
Calf raise: 3 sets 60 reps

[Synny667]

Ok so today I didn't fight my weakness very well. I wanted to do a face plant into the german chocolate cake at work but instead made a huge batch of kettle corn instead and ate most of that...... Oh well. Again my trainer wrote down my workout and let me go. Not really sure I am liking that but it is hard to train me and 2 other people at the same time. He does come over for the big lifts to spot me though.

Cardio: 20 min elliptical cardio program lvl 3, 20 min 9% incline 3.0

Back
Band row: 3 sets 20 reps
Assisted pull ups: 2 sets 15 reps, 1 set 10 reps
Bent over wide grip row: 65 lbs 15 reps, 95 lbs 12 reps, 3 sets 115 lbs 10 reps
Upright rows: 15 lbs 15 reps, 20 lbs 12 reps, 3 sets 25 lbs 10 reps
Incline dumbbell row: 15 lbs 15 reps, 15 lbs 12 reps, 20 lbs 10 reps, 2 sets 25 lbs 10 reps

[Synny667]

Yesterday was a very boring day at work.....

Cardio: 20 min elliptical weight loss lvl 5, 50 min yoga, 20 min elliptical weight loss lvl 5

Calves and Abs
Standing calf raise 3 ways: 60 lbs 30 reps, 60 lbs 30 reps, 60 lbs 30 reps
Seated calf raise: 6 sets 55 lbs 20 reps
Bosu crunch: 3 sets 25 reps
Incline crunch: 3 sets 20 reps
Side bends: 3 sets 45 lbs 20 reps
Leg extension: 60 lbs 15 reps, 2 sets 75 lbs 15 reps

Threw the leg extensions in for good measure

[Synny667]

Ok today I had the weekend off so I managed to get some housework done and hung my clothes out to dry. God I love the scent of hung dry clothes and the task of hanging them out to dry.

Cardio: 30 min elliptical weight loss lvl 5

Arms
Skullcrushers: 30 lbs 15 reps, 40 lbs 12 reps, 3 sets 50 lbs 10 reps
Rope pressdown; 60 lbs 15 reps, 80 lbs 12 reps, 3 sets 90 lbs 10 reps
Kickbacks: 12.5 lbs 15 reps, 15 lbs 12 reps, 17.5 lbs 10 reps, 2 sets 20 lbs 10 reps
Dumbbell curl: 15 lbs 15 reps, 20 lbs 12 reps, 3 sets 25 lbs 10 reps
Straight bar curl: 30 lbs 15 reps, 40 lbs 12 reps, 50 lbs 10 reps, 2 sets 40 lbs 10 reps (50 lbs was to much and form was horrible)
Hammer curl: 17.5 lbs 15 reps, 20 lbs 12 reps, 3 sets 25 lbs 10 reps
Lat pulldown: close grip - 75 lbs 12 reps, 2 sets 90 lbs 10 reps wide grip - 90 lbs 12 reps, 2 sets 105 lbs 10 reps

Between some of the sets I did walking lunges and some core work just for a extra kick in the pants

[Synny667]

Lots going on in my head and wish trainer hadn't put a thought in my head..... Must discuss it with him more next time. Played around trying to learn a crochet pattern that I really love. Loving me some mung bean noodles topped with asparagus, onions, mushrooms and sun dried tomatoes!! Everything was supersetted tonight with trainer.... going to feel this workout....


Cardio: 60 min yoga, 33 min elliptical weight loss program

Chest and shoulders
Bench press: 45 lbs 15 reps warmup, 95 lbs 12 reps, 105 lbs 8 reps, 115 lbs 2 reps (trainer wanted to see if I could) 95 lbs 8 reps
Ball crunch: 3 sets 30 reps
Dumbbell incline press: 20 lbs 15 reps, 25 lbs 15 reps, 35 lbs 10 reps, 40 lbs 8 reps
Pushups: 4 sets 20 reps
Band chest flys: 3 sets 15 reps
Reverse crunch: 3 sets 20 reps
Arnold press: 20 lbs 15 reps, 25 lbs 11 reps, 25 lbs 10 reps
Cross body toe touch: 3 sets 20 reps each leg
Side delt raise: 10 lbs 15 reps, 10 lbs 12 reps, 15 lbs 10 reps
Rear delt raise: 5 lbs 15 reps, 8 lbs 12 reps, 10 lbs 10 reps

[divamom]

inspiration!
at its finest!

[Synny667]

Yesterday I hit complete exhaustion. Was falling asleep at work, went through the motions at the gym for cardio and really wanted to skip dinner but ate bad... When I went to bed I crashed hard but ultimately feeling better today. Yoga wasn't as refreshing due to my inability to clear my mind and relax.....

[Synny667]

Talked to trainer about my idea and he is going to research it so that we have a VERY clear idea and game plan but looks like it will be a go next month!!! He was loading up the barbell for squats and I said go big or go home and well I went big! Starting to notice a lot of my lifts are hitting triple digit numbers!! Biceps are severely lagging behind but they will get there.

Cardio: 2 30 min sets elliptical weight loss program level 5, 55 min yoga

Legs
TKE: 3 sets 20 reps
Box squats: 3 sets 20 reps
Weighted squat: 65 lbs 15 reps, 115 lbs 15 reps, 135 lbs 12 reps, 160 lbs 8 reps (would hate to find my max rep.....)
Walking dumbbell lunges: 20 lbs 10 reps, 30 lbs 10 reps, 30 lbs 10 reps
Stiff leg deadlift: 65 lbs 15 reps, 85 lbs 15 reps, 90 lbs 15 reps

I know where I can add more weight and will be doing so next week. The trainers want to put me and another client up against each other to see who is top girl. I have her on squats and she has me on walking lunges... she can carry 60 lb dumbbells!!! That's 120 lbs!!!!!!!! I have done 70 max but my trainer wants me to surpass her. I smell competition brewing......

[Gaia]

How motivational! If you can get to 120 lbs dumbbells for lunges, then your biceps will be huge like your legs! Oh, I would love the challenge of that! Though I am very competitive and would hurt myself just to be on top. So be smarter than me at least! Though with respectable trainers watching you both, you should be OK.

[Synny667]

I told the other client you can be the queen of lunges I will be the queen of squats lol. She wishes she could squat what I squat. Trainer keeps finding new definition but still won't take a pic so I can see... NOT FAIR!!! I get to go back to boot camp but can't push myself as hard as normal. Only going to gradually add it back in so once every 2 weeks for now

[Synny667]

I can officially say I am WAY over boot camp. Hated every minute of it and couldn't wait to escape!!! Can't document my workouts cause someone took my papers!! I just don't understand people....

[jungleinthefrunk]

have u picked out a show to do? when will u start a diet?