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21/1/2012

 

ARMS/ABS

 

So today was meant to be legs, but I only got 3 hours sleep last night and wasn't feeling up for it. Also have some friends coming to train legs with me tomorrow so it's worked out well

Got a really good pump after this session!

 

Dumbbell curls

7kg's x 12

8kg's x 12

 

Dropset

9kg's x 10

7kg's x 10

 

Dropset

9kg's x 10

7kg's x 10

 

Dropset

9kg's x 10

7kg's x 10

 

Barbell curls

17kg x 12

 

Dropset

17kg x 10

12kg x 10

 

Dropset

17kg x 8

12kg x 10

 

Dropset

17kg x 8

12kg x 10

 

Seated dumbbell curls

6kg's x 10

 

Dropset

6kg's x 10

4kg's x 10

 

Dropset

6kg's x 8

4kg's x 10

 

Dropset

6kg's x 8

4kg's x 10

 

Single arm cable pulldown

12kg x 10

12kg x 10

 

Dropset

10kg x 12

5kg x 12

 

Dropset

10kg x 12

5kg x 12

 

Dropset

10kg x 12

5kg x 12

 

Cable pushdown

10kg x 12

 

Dropset

10kg x 12

5kg x 12

 

Dropset

10kg x 10

5kg x 12

 

Dropset

10kg x 10

5kg x 12

 

Scullcrushers

12kg x 15

12kg x 12

12kg x 12

12kg x 12

 

Close-grip bench press

17kg x 12

17kg x 12

17kg x 10

17kg x 10

 

Abs supersets

Superset

leg raises x 20

22.7kg machine crunches x 20

 

Superset

leg raises x 20

22.7kg machine crunches x 20

 

Superset

leg raises x 20

22.7kg machine crunches x 20

 

Superset

leg raises x 20

22.7kg machine crunches x 20

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22/1/2012

 

CHEST/BACK

 

Ok, this post and the one before it I actually posted a day late... but I've put yesterday's date up the top, and I'll make a new entry for today after I train... unless I leave it to tomorrow

So I was meant to train legs today but my mates who came to train with me and my partner wanted to do chest and back. They have really unique and exciting was to train, and I wanted to learn some of their techniques so I ended up doing it with them instead of legs... VERY NAUGHTY! But I'll do a killer session today to make up for it

 

Incline iso machine

20kg x 15

 

Triple (reverse?) dropset

(Increase the weight 5 times for 10 reps on each, no rest)

10kg x 10

15kg x 10

20kg x 10

25kg x 10

28kg x 10

Repeated x 3

 

Dumbbell bench and flies tri-set

(No rest between the three sets)

Dumbbell bench - 9kg's x 10

Dumbbell flies - 7kg's x 10

Dumbbell bench - 9kg's x 10

Repeated x 3

 

Deadlifts

This was my first time doing REAL deadlifts (only done Romanian/stiff legged before) so it was quite light but I wanted to work on getting the moment right before jumping into heavy sets with bad form and causing an injury!

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

 

It was a lot more intense than I'm used to, and less variety on exercises, but it's always good to mix t up! It was really fun

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22/1/2012

 

LEGS

 

FINALLY got around to it!!!

 

Squats

25kg x 12

30kg x 10

35kg x 8

37.5kg x 4

37.5kg x 4

37.5kg x 6

35kg x 8

30kg x 10

25kg x 12

 

Stiff legged deadlifts

42kg x 12

47kg x 12

52kg x 8

52kg x 8

52kg x 8

 

Leg extension

Dropset

60kg x 10

30kg x 10

 

Dropset

60kg x 10

30kg x 10

 

Dropset

60kg x 10

30kg x 10

 

Dropset

60kg x 10

30kg x 10

 

Hamstring curls/calf raises dropsets/suspersets

(No rest between sets. My legs were quivering at this point! Had to go a lot lighter than usual)

Hamsting curl dropset

20kg x 10

10kg x 10

Calf raises

30kg x 10

Repeated x 4

 

Abductor machine and seated calf press supersets

No rest between sets

Abductor machine

68kg x 10

Calf press

75kg x 10

Repeated x 4

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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)

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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

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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

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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.

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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

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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

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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

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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

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31/1/2012

 

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

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1/2/2012

 

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

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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!

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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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4.2.2012

 

CHEST

 

I managed to get to the gym for my chest session, despite having 3 fillings replaced in my upper mouth, and numb, tingling and painful jaw... decline bench didn't feel very nice

It wasn't as big a session as I would normally do, but at least I did something!

 

Dumbbell bench press

10kg's x 15

12kg's x 12

12kg's x 11

12kg's x 10

12kg's x 9

 

Decline dumbbell bench press/b]

10kg's x 12

Repeated x 4

 

Seated cable flies

9kg (each side) x 12

Repeated x 4

 

Dumbbell flies

7kg's x 12

9kg x 12

9kg x 10

9kg x 10

 

Incline dumbbell bench press

9kg x 8

8kg x 10

8kg x 10

8kg x 10

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