Korrin's Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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orkidchild
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Re: Korrin's Journal

#31 Postby orkidchild » Mon Apr 09, 2012 7:20 am

Wednesday 4/4/12: Little Creek Navy Base, Virginia Beach, Virginia

WU: Bike: 15:00
---
| Hammer Curl on Preacher Machine: 5x15, 15x12, 30x8, 25x8, 8
| Preacher Machine Curl: 5x15, 15x12, 25x12, 30x12, 12, 12
---
---
| Incline DB Curl: 10x15, 10, 8, 7.5x15
| Decline Crunch: 25, 25, 25, 15
---
7's (Top, Bottom, Full Curls with Barbell): 20x21, 15x21, 15x21
Yoga: 1hr
---
| EZ Bar Spider Curls (hanging opposite way on preacher bench so arms are straight down): 15x15, 15, 12, 12
| 1 Arm Seated Curl: 7.5x15, 7.5x15|12.5x15, 15x10,15x15
---
Wide Grip BB Curl: 15x32, 42

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Re: Korrin's Journal

#32 Postby orkidchild » Mon Apr 09, 2012 7:25 am

Thursday 4/5/12: Little Creek Navy Base, Virginia Beach, Virginia

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| Leg Ext: 40x15, 55x15, 70x12, 85x12, 100x10, 115x8, 130x5
| Leg Curl: 40x15, 55x15, 70x12, 85x12, 100x5, 100x5
---
---
| 1 Leg Extension: 35x8, 8, 7, 7
| 1 Leg Standing Curl: 25x12, 10, 10, 8
---
V Squat: 35x12, 110x12, 90x15, 70x20
Leg Press: 150x8, 130x10, 110x10, 90x10
---
| Stiff Leg Deadlift: 45x12, 12
| Step Ups: 8, 10
---
Wall Sit :45

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orkidchild
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Re: Korrin's Journal

#33 Postby orkidchild » Mon Apr 09, 2012 8:14 am

Friday: 4/6/12: Little Creek Navy Base, Virginia Beach, Virginia

Bike: 30:00
Stretch Legs
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| Kettlebell Rows: 25x20 (x4)
| Muay thais: x10R x10L (x8)
| KB Calf Raise: 25x10in 10out (x4)
---
---
| Seated Wide Grip Pulldown: 55x10, 10, 10, 10
| Row Machine: 20x12, 15, 15 30x12
---
V Squat Machine Calf out/in: 140x20o 20i, 20o 15i, 70x25o 15i
---
| Standing Cable Crunch: 30x15, 15, 15, 35x15
| Standing Close Grip Cable Row: 30x15, 35x15, 42.5x15, 15
| Green Bay Grass Drills: 10, 10, 10, 10
---
Row: 10:00

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Re: Korrin's Journal

#34 Postby orkidchild » Mon Apr 09, 2012 8:20 am

Saturday 4/7/12: Little Creek Navy Base, Virginia Beach, Virginia

Bike: 30:00
Incline DB Bench: 20x15, 15, 10, 10
Iso Lateral Chest Press: 25(each side is independent)x5|20x6, 6, 7
Seated Tri Press: 15x15, 17.5x12, 12, 12 (we don't have 17.5 at my gym! :-)
DB Incline Pec Fly into DB Close Grip Incline Bench: 10x12f 12b, 12.5x10f 10b, 15x10f 8b(assisted b), 15x8f 12.5x8b
Bench Press (I wanted to see if I could do the bar since I had friends there and at my gym it goes from 30 to the real bar): 7, 7
Cable Tri Pushdown: 33x15, 40x0, 37x8, 33x10
Dips w/feet on another bench: 10, 10, 8, 9

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Re: Korrin's Journal

#35 Postby orkidchild » Wed Apr 11, 2012 7:14 am

Monday: 4/9/12: NOMFC

Fitness trail (at the school I work at) with a student: 40min Run
Spin Class: 30min
Seated Cable Row: Level 10x15, 15, 15, 15
DB Shoulder Press: 15x15, 15, 12, 12
KB Bent-Over Row: 35x15, 40x15, 45x15, 50x10
---
| Delt Fly: 8x15, 12, 15
| Arnold: 8x15, 12, 12
---
1 Arm DB Bent-Over Row: 15x15, 15, 15, 20x12

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Re: Korrin's Journal

#36 Postby orkidchild » Wed Apr 11, 2012 7:22 am

So my student that I ran with on Monday has named our "running club". In one of my classes that she's in (she has me twice a day, poor girl) They have to create a logo for a real or fictitious company/group/whatever. So she named us "We got the Runs" HA! It's a great logo, too! I'll post it when it's complete. :-D I love my job.

Tuesday: 4/10/12: NOMFC

WU: Rec Bike: 6:00 (I usually just use this to write what I'm going to do that day... so I'm not just sitting there writing.. I understand it doesn't do a whole lot for warming up.)
---
| Preacher Machine Hammer: 30x15, 35x12, 40x10, 45x8
| Preacher Machine: 30x15, 35x12, 40x10, 45x8
---
Zottman: 10x15, 15, 12x12, 10
7's: BB Curl: 15x21, 21, 18x21, 21
Alternating Hammer Curl: 12x10, 6, 7, 7
Barbell Spider Curl: 15x15, 18x15, 24x7, 10
Close Grip Curl: EZ Barx20, 5x15, 10x8 (Then the bar fell apart... it's kind of warped and no one uses it... so I switched to the weighted bars) 4x24
Incline DB Curl: 10x5, 4, 8x7, 8

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Re: Korrin's Journal

#37 Postby orkidchild » Fri Apr 13, 2012 12:13 pm

Wednesday 4/11/12 NOMFC

WU: Recumbent Bike- 6:00
Inclinde DB Bench: 20x12, 12, 10, 10
Seated Tri Press: 20x12, 12, 12, 12
BB Bench with the REAL bar! (I know it's super lame... and low reps :-/)- Bar x6, 6, 6, 6
---
| DB Incline Pec Fly: 12x12, 15x8, 8
| DB Close Grip Incline Bench: 12x12, 8, 8
---
Cable Tricep Pushdown- 30x20, 40x18, 50x12, 12, 12
Bench Dips (feet on bench, too)- 15, 12, 10, 10
Laying Ball Crunch, hands overhead, looking at wall- 25, 25, 25, 25
Ball situp: 25, 25, 25, 25

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Re: Korrin's Journal

#38 Postby orkidchild » Fri Apr 13, 2012 12:15 pm

Thursday 4/12/12 NOMFC

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| Right Crunch- 25x4
| Left Crunch- 25x4
---
---
| Crunch 100, 100
| Reverse Crunch: 25
---
(Spin was starting)
Spin/Plyo- 1:00
Yoga 1:00

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Re: Korrin's Journal

#39 Postby orkidchild » Fri Apr 13, 2012 10:53 pm

Friday 4/13/12 NOMFC

Warm Up: Recumbent Bike: 6:00
---
| Leg Curl: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8
| Leg Ext: 70x15, 85x15, 100x12, 115x10, 130x8, 8, 8
---
1 Leg Curl: 0x8, 30x8, 6, 6
Squat: 45x15, 65x15, 75x10, 10, 8
Stiff Leg Deadlift: 45x15, 65x15, 85x12, 95x10, 10
Leg Press: 150x12, 10, 8, 130x10, 110x10, 90x10
DB Step Ups: 15x10, 8, 8 (Holy cow my left glute hurt)
KB Plie: 35x10 (Stopped because I didn't want to injure myself....)

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robert
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Re: Korrin's Journal

#40 Postby robert » Sat Apr 14, 2012 10:51 pm

You've got a really consistent training journal! Great stuff!

Thanks for picking up some items from Vegan Bodybuilding & Fitness. I really appreciate it.

Have an awesome weekend!

-Robert

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Re: Korrin's Journal

#41 Postby orkidchild » Tue Apr 17, 2012 8:21 am

Thanks! It's consistent, but not impressive (though my legs did hurt like mad all weekend). Hopefully it'll get there. Missed yesterday because my neck was way out of place and I couldn't move... to the point that I called off work.

Seems better now, so hopefully I'll get to make up for it this afternoon & evening!

You sent TONS of stuff! Thanks so much! I haven't tried the shirt on yet, since I'm at work, but I can't wait!

Thanks again!

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Re: Korrin's Journal

#42 Postby robert » Tue Apr 17, 2012 2:54 pm

:)

Enjoy.

Have an awesome week!


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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orkidchild
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Re: Korrin's Journal

#43 Postby orkidchild » Wed Apr 18, 2012 7:49 am

Tuesday 4/17/12 NOMFC

WU: Rec Bike: 7:00
Seated DB Shoulder Press: 15x15, 15, 20x10, 10, 7, 15x12, 12
Seated Lat Pull-down: Level 12 15, 14x15, 12, 116x10, 10, 14x10, 12x10
Seated Cable Row: L10x15, 12x12, 14x10, 12x12, 10x15
---
| BB Mil Press: 30x15, 15, 15, 15, 15
| BB Bent-Over Row: 30x15, 15, 15, 15, 15
---
1 Arm DB Row: 15x15, 20x12, 25x8, 8, 8, 20x10, 15x15
---
| Upright Delt Fly:8x10, 8, 8
| Arnold: 8x10, 8, 8
---
Upright BB Row: 30x10, 10, 10, 10
DB Delt Raise: 5x15, 7x12, 8x11, 10x10, 10, 10

---
| Leg Raise: 25, 25, 25
| Crossover Plank Mtn Climbs (slow): 20, 20, 20
| Leg Pull-In: 25, 25, 25
---

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Re: Korrin's Journal

#44 Postby orkidchild » Thu Apr 19, 2012 9:46 am

WU: Push-ups
Incline BB Bench: 18x15, 24x15, 30x15, 45x8, 8, 8
BB Bench: 18x15, 24x15, 30x15, 45x12, 55x6, 60x4, 45x8
Decline BB Bench: 24x15, 30x15, 12, 12, 12, 12
Incline DB Fly: 10x15, 15x6, 5, 12x8
Dips: 9, 6, 6

Spin class with Nicole (who is PREGNANT and TEACHING spin! =My hero) 45 min
Zumba: 45 min

Had a guy from my gym (that I went to elementary school with but he was like... way younger than me) spot me for my inc. bench and flat bench. Super helpful. I told him and another guy that was in that section of the gym not to be intimidated. I mean, the crazy weight I'm pushing and all. Ha. It's kind of embarrassing... but you have to start SOMEWHERE, right? ....right?

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Re: Korrin's Journal

#45 Postby orkidchild » Tue Apr 24, 2012 8:27 am

Thursday 4/19/12 NOMFC

WU Recumbent Bike- 8:00
---
| Preacher Machine Hammer: 35x15, 40x12, 45x10, 50x8, 60x4
| Peacher Machine Curls: 35x15, 40x12, 45x10, 50x8, 60x4
---
BB Spider: 24x12, 30x5, 24x10, 10,9
7's: 18x21, 30x21, 18x21, 21
Alternating DB Curl: 12x10, 10, 10
Alternating Hammer Curl: 12x8, 8, 8
Seated Tricep Press: 20x15, 25x8, 8

Spin Class- :30
Plyo/Core- :15
Yoga- 1:00

Cable Tricep Pushdown: 50x8, 8, 8, 5, 40x10, 10
Close Grip Incline BB Bench Press: 24x15, 30x15, 15
Bench Dips: 10, 10, 10, 10


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