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IronMum's Training Journal


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yep, can't help feeling I'm twiddling my thumbs though

 

Yesterday's workout: Back day

(from memory, which is already fading)

- assisted pullup

- Superset of seated row+bent over barbell rows

- lat pulldown

- bent over one arm dumbell row

- front pulldown

- back extensions with plate

LOVED this workout!

 

20 mins treadmill on speed 5km/h, incline 10

1hr bootcamp session, lots of jogging

 

 

Today: Chest+Abs day

(possibly the wrong order here)

- smith machine bench press

- smith machine negative bench press

- wide hands pushups

- smith machine incline chest press

- cable chest flyes

- twist pushups (by this stage I was collapsing on to my face)

- Superset of ab reach-the-toes crunches + legs up crunches

- roman chair leg lifts

Awesome workout, bloody hard!

 

1 hr cycle class

20 mins treadmill on speed 5km/h, incline 10

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Killer arms workout yesterday. I've forgotten the order and probably left out some exercises.

 

- barbell bicep curls

- superset of cable bicep curls + incline bicep curls (my memory has already failed, this could be wrong)

- hammer curls

- skullcrushers

- superset of [something...] and bench dips

- two handed dumbell tricep press

- tricep pulldown (straight bar)

(I've really screwed that up, I'm sure there was an additional exercise for biceps)

 

Cycle class

 

Abs:

- superset of air bike + jackknife crunches

- weighted cable ab crunch

- roman chair lifts

 

Today was Shoulders day:

- smith machine standing shoulder press. OUCH.

- Superset of upright dumbell row+seated dumbell shoulder press. Fatigue was setting in as I was struggling on dumbells that are 3kg less than my highest weight

- incline front raises. By this time I could only handle pissy weights

- dumbell side raises

- cable delt something-or-other

- bent over flyes

 

20 mins on treadmill, steep incline, brisk walking speed

 

Really enjoying this programme. So much harder but loving it!

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today's was more 'fun'

 

Bootcamp early morning

then Legs day. Major killer. I won't be able to walk tomorrow...

- leg extensions

- Seated leg curl (first time ever on this machine, it felt very weird)

- Superset of barbell lunges + abductor work (felt a bit 'girly' on the latter but my trainer-buddy is following a female bodybuilder's programme)

- Single leg barbell squat

- Straight legged deadlifts

- Superset of lying leg curl + adductor work

- Dropset to failure of Leg press, 3 sets to failure (almost killed me and my throat from grunting so much)

- seated calf press

- standing single calf press (holding a plate)

 

No way I could run for the bus after this workout so I got a lift home

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Back day, my favourite lately!

 

- assisted wide pullip

- Superset of seated row + bent over barbell row

- lat pulldown

- one arm bent over dumbell row (yay up to 12.5kg after all that exercise, the weights in my gym go from 10kg with a big jump to 12.5kg. New PB)

- front pulldown

- back hyperextension with 10kg plate

 

20 min steep treadmill at brisk pace

 

bootcamp

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  • 2 weeks later...

whoops forgot to update...

Have done heavy arms and back this week (missed legs and a bootcamp session). Started hanging ab crunches, 10 reps but my hands are slipping by 8 so I have to go faster

 

Today was Shoulders. Had to change it up a bit as someone was on the smith machine for ages when we (trainer-gym buddy) were about to start our workout.

- Superset of upright dumbell row + standing dumbell shoulder press

- Smith machine seated shoulder press (OWWWW)

- seated incline dumbell front raises

- rear delt cable flyes

- Superset of side lat raises + bent over dumbell rear delt flyes

 

Really liking my shoulder work, out of all my body parts my shoulders have shown the most physical change. I'm no longer as rounded looking, my shoulders have a hardness to them. And I love the way they look when I'm working (not so much when I'm slouching around the house!)

 

Nutrition a bit crap this week, no surprise I feel very mentally drained today and quite crabby.

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Yep! But it's even better when others notice the changes!

 

Arms and Abs day today. Trainer-buddy has dropped reps to 8 for most exercises and increased the weight. 4 sets for most exercises. Yeeeeah!

 

(I think this order is correct)

- 4x15 narrow pushups (for triceps)

- seated overhead dumbell press

- Superset of one arm suplinated cable tricep pulldown + the same but a pushdown

- Superset of skullcrushers + tricep press on the bench press (20kg bar)

- incline bicep curls

- alternating bicep curls

- 2 sets of 21's on barbell bicep curl

- ab ball crunches

- ab jacknife crunches holding ball

- reverse ab crunches (holding ball with the feet)

 

(those bloody balls really do make you work harder!)

 

25 mins slow jog on an incline (treadmill)

 

After the arms workout my forearms and hands were numb and also felt so incredibly heavy. I will be in pain tomorrow or the day after

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missed legs day yesterday due to illness, and not the sort where I feel better if I train

 

mostly-Chest + Abs today. 4 sets of everything, with 8 reps except for the ab work (3 sets of 25r)

- close reverse grip flat chest press

- Superset of dumbell bench press + tricep dips

- Superset of incline dumbell press + flyes

- cable flyes

- ab crunches with medicine ball

- hanging ab raises (x15)

- reverse ab crunches

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  • 3 months later...

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