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Synny's training journal


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I know that what I made yesterday is by no means healthy but damn it sure does taste good... cardamom pear butter!!!!! At least I know what went into it and won't feel so bad adding it to my oatmeal or toast hehehe. Let's just say that I didn't even put a dent into that tub of pears making the pear butter (that was over 5 lbs worth too). I priced out pears at the store last night .... $1.49/lb. I just saved a whole lot of money

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My allergies are kicking my butt for some odd reason.... Trainer super busy this week so today is the only day we will work together so the rest of the week is all me and I might need someone in my head to help push me. Work is rather tasking for doing nothing all day.

 

Cardio: 30 min elliptical level 5 weight loss program, 60 min yoga

 

Chest and shoulders

Incline dumbbell press: 25 lbs 15 reps, 30 lbs 12 reps, 40 lbs 10 reps, 40 lbs 10 reps

Dumbbell fly: 20 lbs 15 reps, 25 lbs 12 reps, 30 lbs 10 reps, 30 lbs 10 reps

Push ups: 3 sets 15 reps

crunches: 3 sets 30 reps

Shoulder press: 20 lbs 15 reps, 30 ls 12 reps, 35 lbs 10 reps, 35 lbs 10 reps

Front to side raises: 3 sets 5 lbs 10 reps

Rear delt band pull: 3 sets 20 reps

Toe touches: 3 sets 40 reps

Double crunch: 3 sets 20 reps

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Ok I have been slacking on updating my journal.... It isn't that I stopped working out or anything, time seems to be flying by way to fast and before I know it wow I am crapped out in bed lol. So I am going to update the journal with workouts only

 

August 22

Trainer at meeting so at the gym pushing myself

 

Legs

Leg extension: 60 lbs 20 reps, 60 lbs 15 reps, 60 lbs 15 reps, 75 lbs 12 reps, 105 lbs 10 reps

Leg press: 100 lbs 20 reps, 180 lbs 15 reps, 270 lbs 15 reps, 360 lbs 10 reps, 410 lbs 10 reps

Smith machine squat:90 lbs 10 reps, 110 lbs 10 reps, 130 lbs 10 reps, 150 lbs 10 reps, 180 lbs 10 reps

Stiff leg deadlift: 95 lbs 15 reps, 105 lbs 12 reps, 115 lbs 10 reps, 125 lbs 10 reps, 125 lbs 10 reps

Prone leg curl: 30 lbs 20 reps, 50 lbs 15 reps, 60 lbs 15 reps, 70 lbs 12 reps, 80 lbs 10 reps

 

My buddy showed up after leg press to help "encourage" me to do more... as in put the weight on for me and told me to shut up and do it lol!!!

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August 24

 

Buddy was supposed to come hit back with me but was running way late so did my workout and left. Ended up going back up 30 min later to work with him since he wouldn't worked out hard. So what my workout was I did with him and he was happy and exhausted by the time I was done with him! Trainer out of town on float trip. Poor guy deserved a mini vacation! Will be happy when he is back cause training myself sucks!!!

 

Back

Wide grip lat pulldown: 75 lbs 15 rep, 90 lbs 12 reps, 105 lbs 10 reps, 120 lbs 8 reps

Close grip cable row: 60 lbs 15 reps, 75 lbs 12 reps, 90 lbs 10 reps, 105 lbs 10 reps

Bent over barbell row: 55 lbs 15 reps, 95 lbs 12 reps, 105 lbs 10 reps, 015 lbs 10 reps

Close grip pulldown: 75 lbs 15 reps, 90 lbs 12 reps, 105 lbs 10 reps, 105 lbs 10 reps

Shrug: 90 lbs 15 reps, 140 lbs 15 reps, 140 lbs reps, 45 lbs 15 reps (a guy jumped on it while I was resting and well I know him and his gf and don't want to piss either off cause frankly she could beat my butt into a puddle of ooze. She is a boxer..)

Back extension: 15 reps, 2 sets 25 lbs 15 reps

Incline crunch: 3 sets 20 reps

Edited by Synny667
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August 25

 

My buddy showed up on time for the workout!! He is interested in doing the boardshort comp and wants to start working with me and my trainer. This means my competitive nature is going to come out.... Pretty standard day for calves and abs though

 

Calves and abs

Standing calf raise: 5 sets 105 lbs 20 reps

Seated calf: 90 lbs 20 reps, 2 sets 105 lbs 20 reps

Donkey calf: 3 sets 60 lbs 20 reps

Incline crossover: 3 sets 20 reps

Hanging leg raise: 3 sets 20 reps

Bosu weighted crunch: 3 sets 30 lbs 30 reps

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August 26

 

Buddy running a little behind but all is good cause I ended up doing an extra round and set on dumbbell curls hahaha

 

Arms

Dumbbell curls: 3 sets 15 lbs 15 reps, 2 sets 20 lbs 12 reps, 4 sets 25 lbs 10 reps

Bisolator: 60 lbs 15 reps, 70 lbs 12 reps, 80 lbs 10 reps, 90 lbs 10 reps

Preacher curl: 17.5 lbs 15 reps, 22.5 lbs 12 reps, 32.5 lbs 12 reps, 37.5 lbs 11 reps

Skull crusher: 40 lbs 15 reps, 50 lbs 12 reps, 50 lbs 10 reps, 50 lbs 10 reps

Tricep press down t bar: 70 lbs 15 reps, 90 lbs 12 reps, 100 lbs 10 reps, 120 lbs 10 reps

Kickbacks: 12.5 lbs 15 reps, 15 lbs 15 reps, 22.5 lbs 15 reps

Body weight skull crushers: 3 sets 20 reps

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August 27

 

Yay trainer is back and looks refreshed!!!!!! He is hoping my buddy really does come to workout with us cause he knows it will be competitive yet supportive encouragement for me. He looked over the workout numbers from while he was gone and was happy to see I did push myself.

 

Chest and shoulders

Pushups: 3 sets 20 reps

DB incline press: 30 lbs 15 reps, 35 lbs 12 reps, 40 lbs 10 reps supersetted with ball crunches: 3 sets 30 reps

Band fly: 3 sets 15 lbs supersetted with band twist: 3 sets 20 reps each side

DB flat press: 30 lbs 15 reps, 35 lbs 12 reps, 35 lbs 12 reps supersetted with Ball crossovers: 3 sets 30 reps

Side lateral raise: 15 lbs 15 reps, 15 lbs 12 reps, 15 lbs 10 reps supersetted with rear delt band fly: 3 sets 15 reps

Shoulder press: 25 lbs 15 reps, 30 lbs 12 reps, 30 lbs 10 reps

 

I need to remind my trainer of what I want to start next month so that he can plan it out. I think it will work for a month and optimize what we are trying to do. I know I have enjoyed lifting heavy this month cause wow I feel so much stronger!!! But I see needing to drop some weight cause well I don't want to do it all at once so back to eating normal portions on oatmeal, lentils and up my protein shakes..... Gotta make sure that if I am lifting heavy I need to keep my protein content up there.... Ok I got this! I just need to steer clear of gluten and sweets my 2 biggest downfalls!!!!!!!

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Ok I am beginning to think that my trainer is a HUGE fan of cutting.... After only a month of bulking he is talking about cutting! I did talk him into holding off a month and giving me 1 more month of bulking which he has in turn agreed to doing 2 a days 4 times a week. Will be starting that Monday and will be taking the weekend off to recover aside from some long low intensity cardio (treadmill). I got busted by one of the trainers this morning sitting in the parking lot listening to music hahaha. I was woken up at 4:30 by my dogs and they were all about being in my lap and not letting have any space. So I decided since it is my mom's last day at her job I would buy her a donut (she doesn't get them but once in a blue moon oh wait tonight is a blue moon lol) and then moved over to their parking lot which was next door and sat and listened to music in the car. Sometimes a mom, fur mom or human mom, has to do that right?

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Yesterday's breakdown was a combination of lack of support, bad day at work and being ignored by friends. I decided I am taking a break from social media. Figure my so called friends won't notice me missing... and to think I used to brag about how supportive and wonderful my friends were. Honestly I only see 7 on a semi regular basis only because of the gym and never outside of it.

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Ok enough of the pity party. I got a full night's rest since Allie is starting to sleep all night long in her kennel (I actually had to wake her up this morning). I realized I have 2 of the bestest friends in the world... my fur babies. Trainer changing workout to 2 a days next week so he can figure out how he wants to set them up. All I did over the weekend was cardio which was fine with me.

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Just a quick update... gained 10 lbs (not worried)and only 1% was from body fat but he thinks it has to do with meals eaten, thinks same about weight too. Gained an inch in my arms, inch in my thighs, half inch in my chest, an inch in my shoulders and quarter inch in my forearms. All in all I think I have rocked the past month!!! Going back to a super clean high protein diet, not happy about it but oh well bite the bullet and get to work cutting some fat off.

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Monday Sept 3

 

Cardio: 35 min lvl 5 weigh loss program elliptical, 10 min treadmill 10% incline at 3.0

 

Chest and shoulders

Pushups: 3 sets 20 reps

Crunches: 3 sets 20 reps

Incline dumbbell press: 25 lbs 20 reps, 30 lbs 15 reps, 40 lbs 12 reps, 45 lbs 10 reps

Decline pushups: 4 sets 15 reps

Incline dumbbell fly: 20 lbs 15 reps, 3 sets 25 lbs 12 reps

Arnold press: 20 lbs 15 reps, 25 lbs 12 reps, 30 lbs 9 reps

Front to side raises: 3 sets 8 lbs 10 reps

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Started 2 a day low intensity cardio sessions... me no likey cardio. However today I can't do 2 cause I have plans and won't have time to do that and make it to my date on time lol. Might do another session of cardio after yoga or just settle for 1 today not really sure what I am going to do till I do it lol. Today I am going to call and reserve a spot at the local health food store for a kombucha making class!! I love the stuff so much I think it would be cheaper to make it myself than buying a bottle for $4.....

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So last night I went to the last movie night at the coffeehouse I buy my coffee from...Willy Wonka and the Chocolate Factory!! Enjoyed myself a lot. Managed to drink 2 gallons of water yesterday and pushed hard during legs training.

 

Cardio: 45 min interval program elliptical

 

Legs

TKE: 4 sets 20 reps each leg

Step ups: 15 reps each leg. 3 sets 30 lbs 15 reps each leg

Weighted box squats:85 lbs 15 reps, 105 lbs 15 reps, 135 lbs 12 reps, 155 lbs 10 reps, 185 lbs 10 reps (PB!!! training buddy hates that I make squatting look so easy)

Weighted walking lunge: 4 sets 35 lb DBs 10 reps each leg

3 way calf raise: 30 reps, 3 sets 45 reps

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I am not a cardio queen I dread it with a passion to be honest but I am hitting double cardio sessions and back on a clean diet. My stomach isn't a happy camper and even with all the water it is still very hungry but my options at work are cake, chips, cookies or pop tarts.....

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My mornings are now starting at 4:30 4 days a week.... Gotta love my idea of 2 a day training lol!!! Changed my diet around and everything but still has to be approved by trainer tonight for round 2.

 

Cardio: 15 min lvl 7 random program stationary bike

 

Quads

Leg extension: 60 lbs 20 reps, 75 lbs 15 reps, 75 lbs 12 reps, 90 lbs 10 reps, 105 lbs 10 reps

Hack squat: 50 lbs 15 reps, 70 lbs 12 reps, 100 lbs 10 reps, 100 lbs 10 reps, 120 lbs 10 reps

Dumbbell squat (Heels up): 5 sets 30 lbs 15 reps

Leg press: 90 lbs 20 reps, 180 lbs 15 reps, 270 lbs 12 reps, 360 lbs 10 reps, 410 lbs 10 reps

 

BTW it sucks that the cardio equipment is upstairs and weights downstairs and I refuse to use an elevator... my legs felt like jello going down the stairs after cardio.

 

Evening cardio: 30 min alpine program treadmill

 

Chest

Dumbbell bench press: 30 lbs 20 reps, 30 lbs 15 reps, 35 lbs 12 reps, 35 lbs 10 reps, 40 lbs 10 reps

Dumbbell incline press: 25 lbs 20 reps, 30 lbs 15 reps, 35 lbs 12 reps, 40 lbs 10 reps, 45 lbs 10 reps

Band chest fly: 4 sets 20 reps

Pushups: 4 sets 20 reps

Plank with hike: 3 sets 30 reps

Heel touch: 3 sets 40 reps

Ball crunch: 3 sets 20 reps

Edited by Synny667
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