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Liz's workout log


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Yesterday was my last single set workout (for now). Next workout I'll start doing warm-up and then 3x5 working sets.

 

Squat: 135# x6

Calf Press: 410# x 15

BB Bench Press: 75# x10

Barbell Shoulder Press: 55# x7

Cable Row: 100# x9

Lat Pulldown 95# x9

 

I haven't been doing much in the way of cardio. I am going to try to take advantage of the classes at the gym, which are no extra cost. I am going to try to make it to a cardio kickboxing class this evening. And on Wednesdays there's a power core class that I'll try out.

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New routine started today! I guess it's a 4x5--one warm-up set and three working ones.

 

Deadlift: 45# x10, 110# x5/5/5

Calf Press: (forgot warm up), 410# x5/5/5

Chest Dips: -70# x6, -30# x2/1 *

Upright Barbell Row: 30# x6, 50# x5/5/5

Barbell Bent-Over Row: 55# x8, 100# x5/4/4

Narrow-Grip Chinup: -80# x6, -50# x2/3/4

 

* For some reason today, the dips just killed my left shoulder, so I did just a couple.

 

I took pictures of my back yesterday and I saw that I have better development on my right shoulder than my left. Today when I had the pain during dips I realized that I am probably favoring my right shoulder because my left one hurts. It seems this is a chronic pain/injury, so I don't know what to do about it.

 

I like this routine. I get more total reps in at the same weight. I felt pretty wiped out by the end.

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Today's trip to the gym. (All weight in pounds.)

 

Squat: 75 x6, 140 x2/3/2

Calf Press: 190 x8, 410 x5/5/5

Barbell Bench Press: 45 x6, 75 x5/5/5

Barbell Shoulder Press: 40 x5, 55 x5/3/2

 

I was supposed to do cable row and lat pulldown as well, but I had to go pick up my girlfriend from work and had run out of time.

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Another day at the gym. (All weights in pounds.)

 

Deadlift: 65 x10, 115 x5/5/5

Calf Press: 190 x8, 410 x5/5/5

Dips: -70 x5, -30 x3/4/2

Upright Barbell Row: 30 x6, 60 x3/2/3

Barbell Bent-Over Row: 55 x8, 100 x5/5/5

Narrow-Grip Chinup: -80 x5, -50 x3/3/3

 

I was actually supposed to be doing 55 on the upright row, but I got mixed up and did 60 instead. It was hard, so I'm glad I get to go back to 55.

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I have had a cold (after saying that I hardly ever get sick). I didn't go to the gym on Sunday because of it, but I was feeling okay enough to go last night.

 

Squats: 75 x6, 140 x2/2/1

Calf Press: 130 x9, 410 x5/5/5

Incline Dumbell Press (weight per dumbell): 15 x7, 30 x5/5/5

Rear Delt Row: 45 x6, 70 x4/4/2

One-Arm Dumbell Row: 25 x6, 55 x5/5/5

Wide-Grip Pullup: -100 x6, -70 x5/3/4

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This is my workout from Thursday night, which I am just getting around to posting. All weight in pounds

 

Deadlift: 65 x7, 120 x5/5/5

Calf Press: 210 x8, 170 (one leg at a time) x5/5/5

Chest Dips: -70 x5, -30 x3/3/2

Upright Barbell Row: 30 x6, 55 x3/4/3

Barbell Bent-Over Row: 55 x8, 105# x4/4/4

Narrow-Grip Chinup: -80 x5, -50 x3/4/3

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I have two workouts to post today. The first is from Tuesday evening and the other is from last night (Thursday).

 

Squats: 75 x6, 140 x5/3/1

Calf Press (one leg at a time): 90 x9, 170 x5/5/5

Incline Dumbell Press (weight per dumbell): 15 x7, 35 x2/1/2

Rear Delt Row: 45 x6, 70 x4/4/4

One-Arm Dumbell Row: 25 x6, 55 x5/5/5

Wide-Grip Pullup: -100 x7, -70 x5/5/5

 

I have been working on making sure I go nice and low on my squats, and my legs have been a bit sore as a result. They were still sore at my Thurs workout, and I didn't do so well on my squats.

 

Squat: 75 x6, 140 x3/2/2

Calf Press (one leg at a time): 90 x9, 170 x5/5/5

Barbell Bench Press: 45 x7, 80 x5/5/5

Barbell Shoulder Press: 30 x5, 55 x5/5/5

Cable Row: 50 x7, 105 x5/3/3

Lat Pulldown: 50 x7, 100 x3/3/3

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  • 2 weeks later...

Back from London and back to the gym! I missed 4 workouts while away. I walked a whole lot and ate even more.

 

Tonight, the heat was malfunctioning in the gym, and it was incredibly hot! It was like working out in a sauna! Here's what I did, with all weight in pounds.

 

Squats: 75 x6, 140 x3/2/1

Calf Press (one leg at a time): 90 x9, 170 x5/5/5

Incline Dumbell Press (weight per dumbell): 15 x7, 35 x1/2/2

Rear Delt Row: 45 x6, 70 x4/4/4

One-Arm Dumbell Row: 25 x6, 55 x5/5/5

Wide-Grip Pullup: -100 x5, -60 x2/2/2

 

Not too impressive. I think I will give myself a few workouts to get back up to speed before I test my 1RMs.

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Here is my workout from Sunday. I was totally knackered when I went in. It was the morning after a gig, which means playing until 1:30 and then breaking down and loading out gear and getting to bed between 3:30 and 4:00. It took all I had to pull myself out of bed at 10:30 to get to the gym. I started out feeling completely energy-less, but when I left the gym I was so glad I had made myself go because I felt much better, much more awake.

 

All weights are in pounds.

 

Squat: 75 x6, 140 x2/3/3

Calf Press (one leg at a time): 90 x9, 170 x5/5/5

Barbell Bench Press: 45 x7, 85 x1/1/2

Barbell Shoulder Press: 30 x6, 60 x2/1/2

Cable Row: 50 x7, 105 x5/4/3

Lat Pulldown: 50 x7, 100 x3/4/3

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Workout from tonight. All weight in pounds.

 

Deadlift: 65 x7, 125 x5/5/5

Calf Press (one leg at a time): 120 x7, 170 x5/5/5

Chest Dips: -70 x5, -30 x3/3/2

Upright Barbell Row: 30 x6, 55 x4/3/4

Barbell Bent-Over Row: 55 x8, 105 x4/4/4

Narrow-Grip Chinup: -80 x5, -50 x4/3/3

 

I am doing double overhand on the deadlifts as the weight is currently light enough for me to handle that way. I'll keep doing it until I feel my grip is compromising the DL.

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Here is my workout from Thursday, 14 April. All weight in pounds.

 

Squats: 75 x6, 140 x5/4/3

Calf Press (one leg at a time): 120 x7, 180 x5/5/5

Incline Dumbell Press (weight per dumbell): 15 x7, 35 x2/2/3

Rear Delt Row: 45 x7, 70 x5/5/4

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x5, -60 x3/2/3

 

I went to NY, to my parents', over the weekend, so I missed my Sun workout. Tonight is a mountain bike ride then gym again tomorrow.

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Just got back from tonight's mountain bike ride. This one was just over an hour. We bike at two parks regularly. One is easier than the other. Last time we rode the easier one, tonight the more challenging one. When I haven't ridden the tougher one in a while, I forget the difference between the two. But the tougher one is also more fun.

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Gym last night. All weight in pounds.

 

Squat: 75 x6, 140 x5/5/5

Calf Press (one leg at a time): 130 x7, 190 x5/5/5

Barbell Bench Press: 45 x7, 85 x2/2/2

Barbell Shoulder Press: 30 x6, 60 x2/2/2

Cable Row: 50 x7, 105 x5/4/5

Lat Pulldown: 50 x7, 100 x4/4/4

 

Today I am leaving for a conference in Ocean City for a couple of days, so I will miss my Thurs workout. I am taking my road bike, though, and hope to ride tonight and tomorrow night.

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I took my bike to OC with me, but got in only one ride. Thursday night I rode for an hour and a half after the conference was over for the day. I had planned on riding around all afternoon today, as the conference ended at noon, but it was much colder than I had anticipated (I had only shorts and short-sleeved jersey which was no where near enough clothing) and then rain rolled in. Oh well, at least I got that one ride in.

 

I lost my computer (I had one on my road bike and one on my mtn bike and I lost both--grrr) so I don't know any stats on my ride like how many miles it was.

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Sunday (all wgt in lbs):

Deadlift: 65 x7, 130 x5/5/5

Calf Press (one leg at a time): 130 x7, 190 x5/5/5

Chest Dips: -70 x5, -30 x3/2/3

Upright Barbell Row: 30 x6, 55 x4/5

Barbell Bent-Over Row: 55 x7, 105 x5/4/4

Narrow-Grip Chinup: -80 x5, -50 x3/3/3

 

I am going to drop upright barbell row. I hurts to do them. I'm not sure what I'll replace them with. Perhaps more overhead/military presses. Maybe with dumbells.

 

Monday:

Mountain bike ride, about an hour and half. I am so out of biking shape. I am truly wiped at the end of my rides. But it feels good. And the park we rode at last night is so pretty. It's around a huge lake and last night the sun was starting to go down and there was all this orange light over the lake. It's hard to take in the scenery without riding into a tree, though!

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Tuesday at the gym (all weight in pounds):

 

Squats: 75 x5, 115 x3, 145 x2/4

Calf Press (one leg at a time): 130 x7, 190 x5/5/5

Incline Dumbell Press (weight per dumbell): 15 x7, 35 x4/3/3

Rear Delt Row: 45 x7, 70 x5/5/5

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x5, -60 x2/2/2

 

I am doing something slightly different with squats because I really want to work on getting properly low. So the first two sets, I go all the way to proper parallel. On the last two heavy sets I go as low as I can, but it's not at low as for the first two. With time I hope they will all be to proper parallel.

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Thursday night's trip to the gym (all wgt in lbs):

 

Squat: 75 x6, 115 x5, 145 x4/5

Standing Calf Raise: 45 x7, 70 x5/5/7

Barbell Bench Press: 45 x7, 85 x3/3/2

Barbell Shoulder Press: 30 x6, 60 x3/3/3

Cable Row: 50 x7, 105 x5/5/5

Lat Pulldown: 50 x7, 100 x5/3/5

 

I figured out a way to do standing calf raises so I don't have to use the leg press machine any more. There's a weight belt, so I just used that to attach weight to myself and I did the standing calf raises on a wood block.

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Sunday (all wgt in lbs):

Deadlift: 65 x7, 135 x5/5/5

Calf Raise: 40 x8, 80 x8/8/8

Chest Dips: -70 x5, -30 x2/5/4

Hang Cleans: 45 x5, 55 x5/5/5

Barbell Bent-Over Row: 55 x7, 105 x5/5/5

Narrow-Grip Chinup: -80 x5, -50 x2/3/3

 

Monday:

Mountain bike ride, about an hour and half. Conditions were quite nice and we had a pretty fast ride (relatively speaking, for the beginning of the season).

 

Katrina and I are going to try to start going for road rides on Saturdays.

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Tuesday at the gym (all weight in pounds):

Squats: 75 x5, 120 x5, 145 x5/5

Calf Press (one leg at a time): 45 x8, 90 x8/8/8

Incline Dumbell Press (weight per dumbell): 15 x7, 35 x5/3/4

Rear Delt Row: 45 x7, 75 x4/3/4

One-Arm Dumbell Row: 25 x7, 55 x5/5/5

Wide-Grip Pullup: -100 x5, -60 x2/2/3

 

Wednesday:

Mountain bike ride, again about an hour and a half long. This was at the more challenging park and was loads of fun. I had a good spill. I was approaching an unfamiliar stream crossing. I saw where the path led but thought I would drop in to the stream a little earlier because the path was muddy looking. Bad idea. The stream and the mud at the bottom were deeper than I thought, and when my front wheel landing it sunk in and stopped moving. I went right over the handlebars and landing in the stream. I didn't hurt myself much (just a couple of bruises) but I was sopping wet for the rest of the ride. Luckily, it was warm!

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