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Simi's Training Journal


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5.2.2012

 

RUN!

 

Today was a run day. I ran about 5.5km. It was stinking hot, blasting winds, dust, leaves and debis pelting into my body and stinging my eyes. The strength of the wind was a real challenge to battle against, but I didn't let it stop me! Besides, I know I will be facing much more ruthless obstacles in the Tough Mudder.

I had to walk up the last hill, but I ran most of it and was really proud of myself, this being only the second run I've done in years.

BRING IT ON!

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6.2.2012

 

SHOULDERS/ABS

 

Shoulder press

10kg x 12

Repeated x 3

Dropset

10kg x 10

7kg x 8

 

Cable side lateral raises

5kg (each side) x 12

Repeated x 3

Dropset both sides

7kg x 6

5kg x 6

 

Cable front raises

5kg (each side) x 12

Repeated x 3

Dropset both sides

7kg x 6

5kg x 6

 

Cable bent over flies

5kg (each side) x 12

Repeated x 4

 

Reverse machine flies

Dropset

28kg x 8

22kg x 8

Repeated x 4

 

Machine Iso press

Dropsets each side

16kg x 12

11kg x 12

7kg x 12

Repeated x 3

 

AB circuit

Sit-ups x 50

Holding legs out straight while lying on back for 5 seconds x 20

Stability ball leg pull-ins x 20

15 leg raises x 3

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7/2/2012

 

RUN

 

My third run ever! I felt fairly strong... but a little tired from work. I managed to run 4.5km without walking. I'll work on increasing my stamina over the next few weeks. I want to be able to run consistently for longer than that.

Sill, I think I'm doing fairly well for a non-runner

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9.2.2012

 

BACK/LEGS

 

I actually did TWO workouts today! It's probably not ideal, but I trained back in the morning, and took a colleague of mine through a basic leg session in the afternoon.

 

Here's what I did for back:

 

Dumbbell pull-overs

10kg x 15

12kg x 12

15kg x 12 - repeated x 2

 

Bent over dumbbell rows

17kg (each side) x 12 - Repeated x 4

 

T-bar row

25kg x 12 - Repeated x 4

Last set was a dropset to 20kg x 10

 

Iso row machine supersets

Superset

40kg (20kg each side) x 10 - wide grip

40kg (20kg each side) x 10 - close grip

Repeated x 4

 

Lat pull-down

35kg x 12

40kg x 10 - repeated x 3

 

Barbell bent over row

35kg x 12

40kg x 10 - repeated x 3

 

I won't write the weights here, as I was paying more attention to instructing my friend, and also my legs were so sore from all the running I've been doing, so the weight was nothing impressive. It was more of a recovery session for me, I wasn't concerned with lifting heavy. Still felt it though!

 

Hack squats

4 sets, 12 reps

 

Leg press

4 sets, 12 reps

 

Leg extension/b]

3 sets, 12 reps

 

Lying leg curl

3 sets, 12 reps

 

Standing Leg curl

3 sets, 12 reps

 

Abductors

3 sets, 12 reps

 

Calf Press

3 sets, 12 reps

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10.2.2012

 

ABS/ARMS

 

Ab circuit

Situps x 60

Lying and extending legs x 20 (holding for 5 seconds)

Stability ball leg pull-ins x 20

Elevated leg mountain climbers (still no idea what these are ACTUALLY called) x 40 (20 per leg)

Straight leg raises x 20

 

Dumbbell bicep curls

7kg's x 12

9kg's x 10 - repeated x 3 with dropset to 7kg's x 10 on last set

 

Barbell curls

Dropset

17.5kg x 10

10kg x 12

- Repeated x 4

 

Overhead dumbbell tricep extension

10kg x 12

15kg x 10 - repeated x 3

 

Single-arm tricep pulldown

Dopset

12kg x 10

10kg x 12

- Repeated x 4

 

Skullcrushers

12kg x 12 - repeated x 4

 

Close-grip barbell bench press and bench dips

Superset

17.5kg x 15

Bench tip with feet on floor x 10

- Repeated x 4

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11.2.2012

 

Cardio and Tough Mudder Prep

 

I have started doing cardio lately in preparation for the Tough Mudder at the end of March. However it seems my knees and ankles are not coping well with shock absorption, and over the past few days I've been experiencing intense pain in my knees and ankle/heel, especially on the left.

Growing up I suffered from "Osgood Schlatter's Disease" - my bones grew too fast for my muscles, but because I was very active/sporty and used my muscles a lot, it caused strain on my tendons, which actually began to tear from the bone, especially at the patella tendon, leaving my with weird knobbly knees and painful lumps just below my knee caps.

I used to use sports tape on my knee and foot to help with this, and have started using the same method of taping.

I have been unable to run which is really frustrating, but I did 30minutes on the elliptical today and that seemed to go ok.

So for now I'm going to have to limit my cardio to bike, elliptical and rowing, stay off my feet as much as I can and hope that it's heals quickly so I can keep up my prep for big day!

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14/2/2012

 

CARDIO/DELTS

 

My ankles, heels and knees have become extremely painfull and swollen, so instead of running I chose to use the elliptical again.

I did 35minutes on the "sports interval" setting (I think it simulates hills)

I was dripping with sweat by the end!

 

I did some stretching for my sore joints before training delts.

 

Dumbbell press

8kg x 12

10kg x 10 - repeated x 3

 

Dumbbell front lateral raise

I did this while sitting on a bench to rest my feet, it was a bit more difficult than standing so I couldn't go as heavy as I would have liked

6kg (each arm) x 12 - repeated x 3

 

Side lateral raises

Again, I did this sitting on a bench

5kg (each arm) x 12 - repeated x 4

 

Machine Iso press

Dropset

16kg (each side) x 10

11kg (each side) x 12

7kg (each side) x 12

Repeated x 3

 

Reverse machine flies

Dropset

35kg x 8

22kg x 10

Repeated x 4

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16/2/2012

 

ARMS

Seeing a physio tomorrow - without ice or anit-inflammataries my knees and ankles are pretty badly swollen and extremely painfull. Leaving my legs alone for a bit!

Tonight was arms.

 

Dumbbell bicep curls

7kg x 15

Dropset

9kg x 8

7kg x 10

Repeated x 3

 

Cable bicep curls

20kg x 12 - repeated x 4

 

Machine curls

Dropset

23kg x 8

13.6 x 10

Repeated x 3

 

Dumbbell tricep overhead extension

10kg x 15

12kg x 12

15kg x 10 - repeated x 2

 

Single arm cable pull-down

Dropset

10kg x 10

5kg x 12

Repeated x 4 each side

 

Cable pull-down (rope grip)

Dropset

12kg x 6

7kg x 8

5kg x 8

Repeated x 4

 

Skullcrushers, close grip bench press and bench dips

Tri-set

Skullcrushers - 12kg x 8

Close-grip bench 12kg x 12

Bench dips - bodyweight x 10

Repeated x 4

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18/2/2012

 

Saw the physio about my joints - apparently nothing seems torn. Just really over-worked.

Worst-case scenario is that if my bone density is low, I could have done some bone damage, but for know I'm going to hope it's not that!

All I can do is rest, ice, compress and try to keep the swelling down. I'm hoping I get better in time for Tough Mudder - I'm definitely not going to be as fit as I was hoping I'd be for it.

Today was:

 

ABS/CHEST

 

Situps

4kg ball x 60

 

Medicine ball leg pull-in

20reps x 3

 

Knee raises and machine crunch supersets

Superset

Knee raises x 20

Machine Crunch 27kg x 12

Repeated x 3

 

Barbell bench press

27kg x 15

32kg x 12

37kg x 4

37kg x 3

37kg x 2

37kg x 1

32kg x 12

 

Dumbbell bench press

12kg's x 12 - repeated x 4

 

Cable flies

12kg (each side) x 12 - repeated x 4

 

Dumbbell flies

8kg's x 12

9kg's x 12

10kg's x 12

10kg's x 12

 

Decline dumbbell bench press

12kg x 10

12kg x 8

10kg x 12

10gk x 10

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20.2.2012

 

I have had a couple of days off to really rest up my legs. I went swimming yesterday - nothing crazy, just did a few laps and splashed around with my sister and partner. But I have to say my legs feel a lot better today (still sore, and there's no way I could run again just yet!) So I'm feeling a little more positive

 

Training tonight so I'll post again later

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27.2.2012

 

Wow I've fallen behind with my journal a bit! Trust me I've kept up the training just SO busy at the moment and don't really have time to get online and post my workouts.

My legs are now 100% recovered! So I've started elliptical again, and will start "real" outdoor running again next week, but limit it to once a week to make it easier on my tendons.

I've been doing all upper body training for the past 2 weeks as I didn't want to put any extra strain on my legs, but this week I'll start training legs again, very lightly.

I've also taken some new pics, check me out!

I've made a bit of progress lately which I'm proud of

-1.jpg.c277b37efade634206e64b04abbf9d3f.jpg

409377_3133253422734_1606748824_32647386_233283038_n.jpg.513c05addf362b9f3cdacd92bb1b71cd.jpg

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Training Updates

 

I am extremely busy at the moment and feel the pressure of keeping my journal updated is a bit beyond me, however I am still training consistently and will check in here when I am able.

I will recommence my more detailed journal if/when I get more spare time. I want to try Kris Gethin's 12 week trainer after the Tough Mudder, so perhaps I'll try to restart it then.

 

For my training, I have been training every day except Tuesdays which is my new rest day (I have work all day followed my night classes! It's an 11 hour day for me!)

 

I have been training upper body ONLY, as I am finding the extra cardio every 2nd-3rd day is working my legs enough for now and I don't want to overwork them again before the Tough Mudder which is in under a month's time.

I have been doing elliptical to save my legs from the impact of running, but I want to do a real outdoor run once/twice a week to help build up my conditioning for shock absorption while giving my joints time to recover.

 

Thanks for all the encouraging comments too, means a lot to me

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5/3/2012

 

Did a 50min cardio session - 25mins elliptical, 25mins treadmill. I ran the entire time, and so far my pesky joints are feeling ok!

It was a big session for me, and as someone not accustomed to so much cardio, I think I did pretty well!

I'm starting to really enjoy running - it's kind of relaxing in a strange way - I love letting my mind wander while I run... I think it's almost like slipping into a slightly deeper mental state - almost like meditation.

Can't wait for my next session!

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  • 1 month later...

Very cool pictures. I like the top one, where you are looking down, a lot. You should sell this to a magazine or for use as a print ad. That picture pulls off something that is very hard to do in the American mainstream perception. You make strong, muscle bound woman look very feminine and beautiful. Seriously I know Robert is sometimes looking for pictures from forum members to use for promotion. Don't give him the rights to it haha but I'm sure he'd be stoked to use that one.

 

-Dylan

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  • 1 year later...

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