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So I'm going to retro-post what I have done for the past 2 weeks. I have only been able to get to the gym 3x a week, but hope to more now that I have an "emergency" inhaler to help with cardio!

 

T:

Warm up 7min bike

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Dumbbell Squats: 15, 15, 15

Plie Kettlebell Squats: 15, 15, 15

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Jump Squats (with weight): 15, 15, 15

Stiff Leg Dead Lift: 20, 20, 20

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Seated Leg Press: 20, 20, 15

Step Ups (with weight): 15, 10, 10

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Ball Wall Sits: 30s, 30s, 30s

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Kneeling Leg Curls (Individual): 10, 10, 8

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Seated Leg Curls: 15, 15, 15

Leg Extensions: 15, 15, 15

---

Kellebell Squats: 15

---

Cool Down: Recumbent Bike 13 min

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W:

Warm Up: Recumbent Bike, 7minutes

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Wide Grip Pulldowns: 15, 15, 15

Bent Over Cable Rows (Individual): 15, 12, 10

Cable Straight Arm Pulldowns: 10, 10, 20

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Reverse Close Grip Pulldowns: 20, 20, 20

One Arm Dumbbell Row: 15, 10, 8

Seated Cable Row: 15, 15, 15

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Dumbbell Shoulder Press: 15, 10, 10

DB Upright Row: 12, 10, 12

DB Lat Raise: 10, 10, 10

DB Reverse Fly: 15, 12, 12

---

Seated Tricep Press: 15, 10, 10

DB Bicep Curl: 10, 10, 10

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Full Situps on Ball: 30, 30, 30

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2x:

Reverse Crunch: 30seconds

Rt Oblique Crunch: 30s

Lt Oblique Crunch: 30s

Rech Ups: 30s

Bicycle Crunch: 30s

---

Cool Down: Bike 15min

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H:

Warm Up: Bike 7min

---

Cable Push Down: 15, 15, 10

Machine Dips: 15, 15, 15

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Seated Tricep Press: 15, 15, 15

DB 1 Arm Tri Extension: 8, 8, 8

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Skull-crushers: 15, 12, 10

Incline Barbell Press: 15, 4/8 (drop), 10

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DB Alternating Bi Curl: 15, 15, 15

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Preacher Machine: 12, 10, 8

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Close Grip Bar Curl: 15, 12, 10

Reverse Bar Curl: 15, 12, 8

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Incline DB Curl: 8, 15 (drop), 15

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Standing Calf Raises: 20, 20, 20

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Seated Calf Raises: 10, 12, 12

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Calf Raise on Leg Press Machine: 20, 20, 20

---

Chest Press Machine: 20, 15, 10

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T:

WU: Bike 10min

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DB Squats: 15, 15, 12

Plie KB Squats: 15, 12, 10

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Jump Squats (with weight): 15, 12, 15

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Straight Leg Deadlift: 15, 10, 10

Step Ups (with weight): 12, 8, 8

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Seated Leg Press: 10, 8, 8

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Wall Sits with Ball: 30s, 30s, 30s

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Kneeling Leg Curls (individual): 10, 8, 7

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Adductor: 12, 8, 8

Abductor: 12, 12, 12

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Seated Leg Curl: 15, 10, 10

Seated Leg Ext: 15, 10, 10

---

CD Bike 20min

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Zumba: 45min

---

Wide Grip Pulldowns: 15, 12, 10

Bent Over Cable Row: 15, 10, 10

Cabe Straight Arm Pulldown: 6, 7, 10

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Reverse Close Grip Pulldown: 20, 12, 10

One Arm DB Row: 10, 10, 10

Seated Cable Row: 12, 10, 10

---

DB Shoulder Press: 10, 6, 6

DB Upright Row: 15, 12, 10

DB Lat Raise: 15, 10, 8

DB Incline Reverse Fly: 12, 10, 12

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H:

WU Bike 7.5min

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Inline DB Press: 15, 10, 8

DB Fly: 15, 8, 10

---

DB Bench: 12, 10, 7

Seated Tri Press: 15, 12, 10

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BB Bench: 15, 12, 10

Skull-crushers: 10, 8, 3

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Rope Cable Pushdown: 15, 12, 12

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Machine Dips: 10, 7, 7

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Back Ext: 20, 15, 15

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Barbell Curl: 20, 12, 8

Alternating Hammer Curl: 12, 10, 8

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Zottman Curl: 15, 11, 4/4(drop)

Reverse Barbell Curl: 15, 10, 8

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Incline DB Curl: 4/4 (drop), 8, 8

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Seated Calf Raise: 15, 13, 12

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Standing Calf Raise: 25, 25, 15

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Calf Raise on Leg Press Machine: 20, 18, 15

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Full Situp on Ball: 50, 30, 30

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2x:

Reverse Crunch: 30seconds

Rt Oblique Crunch: 30s

Lt Oblique Crunch: 30s

Rech Ups: 30s

Bicycle Crunch: 30s

---

CD Bike 10min

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T:

WU Bike 10min

---

(It's like a Smith Machine but it goes forward and back, too) Squat: 16 (bar only), 12, 12, 8

---

Jump Squat (with weight): 15, 13, 11, 10

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Stiff Leg Deadlift: 15, 12, 10

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Plie Squat: 12, 10 (A lot of pain on inner right thigh)

Weighted Step Ups: 12, 8, 8

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Seated Leg Press (with way less weight): 10, 8

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Kneeling Leg Curls (Individual): 8, 7, 6

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Seated Leg Curl: 12, 10, 10

Leg Extension: 12, 10, 10

---

CD Bike 20min

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W:

WU Bike 10min

---

Wide Grip Pulldown: 15, 12, 10, 8

Bent Over Cable Row: 15, 12, 10, 10

Cable Straight Arm Pulldown: 15, 15, 12, 12

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Reverse Close Grip Pulldown: 15, 12, 12

1 Arm DB Row: 15, 12, 10

Seated Cable Row: 15, 15, 10

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DB Shoulder Press: 12, 6/4, 8

DB Upright Row: 15, 10, 10

DB Lat Raise: 15, 12, 12

DB Incline Reverse Fly: 15, 15, 15

---

Back Extensions: 15, 15, 12

---

Barbell Curl: 15, 15, 10, 8

Alternating Hammer Curl: 15, 10, 4

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Zottman Curl: 8, 4/8, 10

Reverse Barbell Curl: 8, 8, 8

---

Incline DB Curl: 6, 12, 11

---

Treadmill Run 22min

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Starting at the top is my first time at the gym for a little while. Was doing well (with a partner) then a situation did not allow me to go to the gym.

 

This is my first attempt at making a workout regimen for myself. I understand it's a lot. I typically leave the gym with lower self esteem than when I go in, and that's okay with me. I am typically very sore for several days afterward, which I enjoy. Makes me feel like I'm actually doing something.

 

Input would be fantastic!

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So I'll post numbers. Hopefully they'll be laughable later.

(Note: from --- to --- are super-sets)

 

Warm Up Bike L6 3:00

---

Incline DB Press 15x15, 10, 8, 10x10

Incline DB Fly: 10x15, 10, 9, 5

---

DB Bench: 12x15, 12, 9

Seated Tri Press: 15x12, 10, 6

---

BB Bench: 15x15, 15, 12

BB Skullcrushers: 15x15, 12, 5

---

Cable Push-down w/Rope: 15x8, 12, 12 (was VERY fatigued by now)

---

Dips (with feet on aerobic step): 5, 5, 5

---

Seated Calf Raise: 90x15, 12, 12

---

Standing Body Weight Calf Raise (Individual): 15, 15, 15

---

Leg Press Machine Calf Raise: 205x15, 15, 15

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I've been talking to a friend of mine (A bodybuilder, she got her "Pro Card" this summer) about doing figure competitions. She told me that she suggested it this summer and "I do believe you laughed at me".

 

I understand it's going to take a lot of time, but any guidance would be spectacular!

 

Ultimately, even if the figure thing ends up not working out, I just want to be healthy.

 

Oh... and maybe go to the gym and not get "Aww, look there's a girl here. Cuuute." looks anymore... Like it's somewhere I don't belong... Or when I tell my family I've been lifting, they'll stop laughing about it.

 

 

Thanks for the response!

 

(Right now I'm 5'9" 135)

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Thanks so much!

 

Today:

Yoga (for the first time ever) class 1 hr

---

Full situp on ball 50, 50, 50

---

All together:

Reverse crunch: 30 seconds

Rt oblique (laying on side): 30s

Lt ": 30s

Rt oblique (knee to elbow): 60s

Lt ": 60s

Bicycle crunch: 30s

---

Plank on elbows: 60s, 60s

---

Crunch set again, in reverse

---

Elliptical 45min

 

Today was my "do what you hate" day. I am not a fan of abs or cardio and I am horrible about stretching. Though I do have a hard roller at home that I use once it doesn't hurt to touch (usually quads) muscles. But this is very irregular. Classes are free with my gym membership, so I figured I'd give yoga a go. It wasn't as bad as I thought. However I was probably the only one under 60...

 

Considering posting pictures so I can mark where I'm at /progress.

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All day I was planning on doing legs, until I squatted in my classroom after school and still felt pain. So, just to play it safe, I switched it up.

 

Spinning class (for the first time ever) 30min. How do people do this for an hour!?!?!?!?

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Crunches: 100

---

Rt Oblique (Elbow meets knee): 100

---

Lt Oblique: 100

---

Stretching: 30min

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Dumbbell Shoulder Press: 15x15, 4/10x4, 8

DB Upright Row: 15x12, 10, 10

DB Lat Raise: 7x12, 8, 10

---

Arnold: 10x12, 8, 8

---

Elliptical: 20min

 

Talked to my friend about doing figure. She has me convinced to contact a guy to see if he "deals with vegans". Might be asking for recommendations.

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Not much time today, and none tomorrow. :-/

-

Warm Up: Bike 7min

-

Seated Cable Row: Level 10 (not lbs)x15, 12, 12, 12

-

Wide Grip Pulldown: 100x12, 110x10, 120x6/110x4

-

Reverse Close Grip Pulldown: 90x12, 100x10, 110x8

-

1 Arm DB Row: 15x15, 12, 12, 10

-

T Row: 75x8, 60x8, 8

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Well it looks like you won't have to worry about losing any fat!

 

As far at nutrition goes, if you are training for a figure competition, then you will have to measure your calorie intake each day, and the protein/carbs/fat breakdown as well. Then, when you have a few days recorded of eating like you normally would, you can establish a baseline for your calorie needs. At that point, just add 200-300 calories to that baseline, lift heavy weights, make sure you are getting enough protein, and wait for the results!

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Ha, I would definitely need to cut, but everyone does.

 

I talked to a trainer yesterday (via e-mail) and he said that after a lean gain phase that it's possible to compete in the fall. So, I'm thinking next year.

 

In the mean time, I'm looking at protein powders and such. Any recommendations on best tasting "Vega Sport" Pre-Workout, Electrolyte, Protein and Recovery? I'll assume my heart won't explode from using these....

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Okay, so here's Thursday. I have been sick since Tuesday of last week, and it REALLY hit me on Friday. I was going to work out anyway (out of town) with an actual lifting partner (!)... but someone left her gym shoes and shorts in a "pile of stuff to remember" at home.... had shirts and whatnot... but I figured that might be an issue. I figured that was some sort of sign that I needed to sleep some of this off. Feeling slightly better today, good sign.

 

Okay, Thursday 3/22/12 No supersets today.

 

Incline DB Press: 15x15, 20x10, 15x10, 10 (couldn't lift the 20's the second time :-/)

Incline DB Fly: 10x12, 12, 12x8

DB Bench: 15x12, 10, 8

Seated Tri Press: 15x8, 10, 10 (got interrupted, so regained some strength)

BB Bench: 18x15, 24x15, 30x8

BB Skullcrush: 15x12, 12, 12

Dip (on Bench w/feet on box, almost same height): 7, 6, 6, 8

Cable Pushdown w/Rope: 30x8, 7, 6, 6

BB Curl: 18x15, 24x7, 6

Alt Hammer Curl: 10x15, 12x12, 15x4/12x4

Zottman Curl: 12x8, 4/10x6, 10x10

Back Extensions (I know this is random, but I haven't been able to do legs): BodyX20, 10lbx15, 15

 

My right bicep is SO MUCH weaker than my left. Frustrating.

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