## Simi's Training Journal

**Moderators:** Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

### Re: Simi's Training Journal

Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational.

-Dylan

-Dylan

### Re: Simi's Training Journal

C.O. wrote:Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational.

-Dylan

Thanks man!

### Re: Simi's Training Journal

*24/1/2012*

Today was a rest day, so I'll write in yesterday's workout which was...

**ABS/SHOULDERS**

A good friend of mine/trainer/ninja at my gym showed my partner and I some great core strength/ab moves. As it was the first time in ages that I'd done anything quite that intense for abs, I wasn't very good. I did what I could but didn't count any reps/sets, nor do I remember all the names of the exercises, but I plan on doing this workout every 2-3 days to get my core strength up, so I'll find out for next time.

After that, I trained shoulders:

**Dumbbell shoulder press**

8kg's x 15

10kg's x 8

10kg's x 6

8kg's x 12

8kg's x 12

8kg's x 12

*(I really wanted the 9kg's for this, but someone else had them all)*

**Side lateral raise supersets**

Superset

6kg's x 10 - straight arms

6kg's x 10 - bent arms

*Repeated x 4*

Superset

5kg's x 10 - straight arms

5kg's x 10 - bent arms

**Front lateral raise**

8kg x 10

8kg x 10

8kg x 10

8kg x 10

**Wide-grip upright barbell row**

22kg x 12

22kg x 12

22kg x 12

22kg x 12

**Bent Over singe arm cable side lateral**

5kg x 12 (each side)

5kg x 12 (each side)

5kg x 12 (each side)

5kg x 12 (each side)

### Re: Simi's Training Journal

*25.1.2012*

Ok I admit it... being sneaky again and posting the day after shhh! This entry is for yesterday which WAS the 25th

My younger sister came to train with me tonight, it was really fun, we did lots of core works followed by chest - my core seems even stronger than a couple of days ago, I think it must be the muscle memory!

Anyway my sister did really well! She's so naturally strong, and kept of with me for entire workout, with only a little extra spotting help from me

**ABS/CHEST**

**Abs**

Sit ups x 60

Banana boat x 20

**Exercise ball pull in**

40 reps - Alternating between bent knees an straight legs - like a "down dog" position with feet on the ball. Did 20 reps of each.

**Side mountain climbers**

*Ok so I have no idea what these are ACTUALLY called, so I gave them my own name! They were the ones that you start in a plank position and bring your knee towards your underarm, like a dog taking a piss*

Actually we did lots of these and I didn't count. Just went to failure

**Partner sit up ball passes**

*Don't know the real name for this either*

Reps = lots

**Partner side reaching hand clap**

I think we did around 20

**Leg raises**

20 reps

25 reps

25 reps

**Bench press**

30kg x 12

35kg x 10

35kg x 8

**Incline iso machine**

*3 sets of 10 reps without rest, increasing weight each time*

10kg x 10

20kg x 10

25kg x 10

*Repeated x3*

**Cable cross over**

Superset

15 x 20kg - downward motion

12 x 10kg - upward

Superset

10 x 30kg - downward motion

10 x 10kg - upward

Superset

10 x 30kg - downward motion

10 x 10kg - upward

### Re: Simi's Training Journal

*26.1.2012*

**ARMS**

**Dumbbell tricep extension**

10kg x 15

12kg x 12

12kg x 10

12kg x 10

**One arm cable pull-down (crossing body)**

Dropset

10kg x 10

5kg x 12

*Repeated x 4*

**Skullcrushers and close-grip bench press**

Superset

12kg x 12 - skullcrushers

12kg x 15 - close grip bench

*Repeated x 4*

**Cable pushdown**

Dropset

10kg x 10

5kg x 12

*Repeated x 4*

**Overhead cable tricep extension**

10kg x 12

*Repeated x 4*

**Dumbbell bicep curls**

8kg x 12

Dropset

9kg x 8

7kg x 8

*Repeated x 4*

**Barbell bicep curls**

17kg x 10

Dropset

17kg x 10

12kg x 12

Dropset

20kg x 6

12kg x 12

Dropset

20kg x 5

15kg x 10

### Re: Simi's Training Journal

Wow, I'm actually finding it really difficult to keep up with this diary now that the year is back into full swing! Already I'm behind on 3 entries! Eek!

I'll post my workouts following this entry, with the respective date at the top.

I'll post my workouts following this entry, with the respective date at the top.

### Re: Simi's Training Journal

*27.1.2012*

**BACK**

**Lat pull down**

35kg x 12

40kg x 10

40kg x 10

40kg x 10

**Deadlifts**

27kg x 10

27kg x 10

32kg x 10

37kg x 10

37kg x 8

**Back tri-sets**

*No rest between the 3 sets*

Iso Row machine (top grip) - 40kg (20kg each side) x 10

Iso Row machine (inner grip) - 40kg (20kg each side) x 10

Low iso row machine - 40kg (20kg each side) x 10

*Repeated x 3*

**Barbell row**

35kg x 12

40kg x 10

40kg x 10

40kg x 10

**Standing cable row**

40kg x 15

45kg x 12

Dropset

50kg x 10

35kg x 12

*Repeated x 3*

**Iso high machine row**

42.5kg x 12

42.5kg x 12

42.5kg x 10

42.5kg x 10

### Re: Simi's Training Journal

*28.1.2012*

**LEGS**

Trained with my sister again... I hope she's sore!

**Squats**

27kg x 12

32kg x 10

37kg x 5

37kg x 9

**Front squat**

*Used smith machine for these. First time I've used smith machine or done front squats. I actually can't remember the weights I did here, and not sure if the weight of the bar is included in the total weight, but we did 3 sets, increasing the weight each time*

15 reps

12 reps

10 reps

**Stiff legged deadlifts**

32kg x 20

37kg x 15

42kg x 12

47kg x 12

52kg x 8

**Leg press**

Dropsets

68kg x 12

41kg x 12

*Repeated x 4*

**Leg extension (reverse?) dropsets**

*REEEEEAAALLY light weights but after all those squats and deadlifts I had no go. There were no rest between sets for these*

10kg x 10

15kg x 10

20kg x 10

25kg x 10

*Repeated x 4*

**Hamstring curls and calf raises dropsets/supersets**

*No rest between sets*

Hamstring curls

30kg x 12

15kg x 12

Calf raises

30kg x 12

*Repeated x 4*

**Abductors**

67kg x 12

*Repeated x 4*

**Calf press**

77kg x 12

*Repeated x 4*

### Re: Simi's Training Journal

*29.1.2012*

**SHOULDERS/ABS**

**Dumbbell shoulder press**

10kg x 12

10kg x 10

Dropsets

10kg x 8

8kg x 10

*Repeated x 2*

**Dumbbell side lateral raise**

Supersets

6kg's x 10 - straight arms

6kg's x 12 - bent arms

*Repeated x 4*

**Upright barbell rows**

22kg x 10

*Repeated x 3*

Dropset

22kg x 12

15kg x 12

**Cable one arm bent over rear delt flies**

5kg x 12 (each side)

*Repeated x 4*

**Rear delt machine flies**

Dropset

21kg x 12

14lg x 12

*Repeated x 4*

**Machine Iso shoulder press**

Dropset

35kg x 12

25kg x 12

*Repeated x 3 - last round dropped to 10kg and did 10 more reps*

**Ab supersets**

Leg raises x 20

Decline sit ups x 15

*Repeated x 4*

### Re: Simi's Training Journal

*30.1.2011*

**BACK**

PB'd on deadlifts... woo!

**Deadlifts**

32kg x 12

37kg x 12

42kg x 10

47kg x 10

52kg x 8

52kg x 8

57kg x 3

57kg x 4

57kg x 5

57kg x 5

**T-bar rows**

20kg x 12

22kg x 10

22kg x 10

22kg x 10

**Iso row machine supersets**

Superset

44kg (22kg each side) x 10 (straight/handlebar grip)

44kg (22kg each side) x 10 (inner/close-grip)

*Repeated x 4*

**High Iso row machine**

22kg x 12

*Repeated x 4*

**Low iso row machine**

15kg x 12

20kg x 12

20kg x 10

20kg x 10

**Dumbbell pullovers**

12kg x 12

*Repeated x 4*

- itsjustrobbieok
- Manatee
**Posts:**230**Age:**38**Joined:**Sun Oct 23, 2011 7:52 am**Location:**Norwich UK-
**Contact:**

### Re: Simi's Training Journal

Good progress. Consider me a subscriber

### Re: Simi's Training Journal

31/1/2012

9kg x 12

10kg x 12

10kg x 10

12kg x 10

12kg x 10

Supersets

6kg (each side) x 12 - straight arms

6kg (each side) x 12 - bent arms

22kg x 12

25kg x 12

27kg x 10

27kg x 10

5kg (each arm) x 12

Sit-ups x 60

Side knee kick things x 40 (20 each leg)

Lying on back extending leg and holding x 20

Stability ball leg pull-ins x 20

**SHOULDERS/ABS****Dumbbell press**9kg x 12

10kg x 12

10kg x 10

12kg x 10

12kg x 10

**Side lateral raise supersets**Supersets

6kg (each side) x 12 - straight arms

6kg (each side) x 12 - bent arms

*Repeated x 4***Wide-grip upright rows**22kg x 12

25kg x 12

27kg x 10

27kg x 10

**Bent over dumbbell flies**5kg (each arm) x 12

*Repeated x 4 ... I am really bad at these!***Ab circuit**Sit-ups x 60

Side knee kick things x 40 (20 each leg)

Lying on back extending leg and holding x 20

Stability ball leg pull-ins x 20

### Re: Simi's Training Journal

1/2/2012

20kg x 12

25kg x 12

30kg x 10

35kg x 6

35kg x 6

20kg x 12

90kg x 12

55kg x 12

60kg x 12

Dropset

65kg x 10

30kg x 12

40kg x 12

50kg x 10

50kg x 10

55kg x 8

55kg x 8

55kg x 8

35kg x 12

40kg x 12

Dropset

40kg x 12

25kg x 10

35kg x 12

35kg x 12

35kg x 12

40kg x 10

68kg x 12

77kg x 12

Dropset

77kg x 12

49kg x 8

**LEGS****Front squats**20kg x 12

25kg x 12

30kg x 10

35kg x 6

35kg x 6

20kg x 12

**Leg Press**90kg x 12

*Repeated x 4***Leg Extensions**55kg x 12

60kg x 12

Dropset

65kg x 10

30kg x 12

*Repeated x 2***Stiff legged deadlifts**40kg x 12

50kg x 10

50kg x 10

55kg x 8

55kg x 8

55kg x 8

**Seated hamstring curls**35kg x 12

40kg x 12

Dropset

40kg x 12

25kg x 10

*Repeated x 2***Calf raises**35kg x 12

35kg x 12

35kg x 12

40kg x 10

**Calf press**68kg x 12

77kg x 12

Dropset

77kg x 12

49kg x 8

*Repeated x 3*### Re: Simi's Training Journal

*2/2/2012*

**RUN!**

So I've been officially signed up to do the Tough Mudder with a few of the boys (and girl!) from work, so cardio is ON!

I really surprised myself - I haven't run in YEARS, yet apparently all the weight training in the gym has made me fitter than I have ever been!

I only ran 5km, but I've always struggled with running, I've never even managed to finish the 1500m without walking! So to be able to run 5km relatively easily was a blast for me! I really loved it, and can't wait for my next run! I just have to make sure I get enough fuel in, as I am very lean at the moment and definitely don't want to loose anything!

### Re: Simi's Training Journal

*3/2/2012*

**ARMS**

**Dumbbell curls**

8kg's x 12

9kg's x 8

Dropset

9kg x 8

7kg x 8

*Repeated x 4*

**Barbell curls**

17.5kg x 12

Dropset

20kg x 10

12.5kg x 12

*Repeated x 3*

**Seated Dumbbell curls**

6kg x 12

6kg x 12

6kg x 12

7kg x 10

**Dumbbell tricep extention**

10kg x 15

12kg x 12

12kg x 12

12kg x 12

**Tricep cable pushdown**

Dropset

12kg x 10

7kg x 12

*Repeated x 4*

**Single arm cable tricep pulldown supersets**

Superset

7kg x 12 - front facing

7kg x 12 - side facing

*Repeated x 4 (each arm)*

**Close-grip bench press and dips supersets**

Superset

22kg x 12 - bench

Bodyweight bench dips x 12

*Repeated x 4*

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