Synny's training journal

[Mini Forklift Ⓥ]

Happy Birthday !!!!! Sounds like you have a good trainer, that's a really nice gesture.

Like the hat as well hehe. Did you save me a cupcake?

[Synny667]

Oh I still have an entire cake left! It is all yours come and get it lol!! My trainer is freaking awesome I adore him and his girlfriend a lot.

[Mini Forklift Ⓥ]

Okay, I'll be around in an hour or so. My body needs the calories at the mmoent, put the kettle on !!

[Synny667]

I'll leave the light on lol!

[Mini Forklift Ⓥ]

Haha, sorry got held up by the damn traffic lights. Hard to get a good run of green lights in your neck of the woods!

[Synny667]

LOL is all good. Trust me I know all bout the good run of green lights

[mrbear666]

happy birthday!

[Synny667]

THANK YOU! I love all the smilies!

[Synny667]

Will update my workouts in a while but right now I am craving some serious Thai food! Prepping veggies and have to make a run to the grocery store for a couple things and I will be munching on homemade Thai all day long!

[Mini Forklift Ⓥ]

Whoa, smilie overload !!

[Synny667]

Still training over here just been to lazy to type it all out. Not working a lot of hours at work just crazy ones... One job has me driving 40 mins just to get there with no comp for gas. Surviving on $150/week isn't easy and the stress is starting to take its toll on me. I can't afford to buy even a simple present for each of my family members for Christmas which saddens me! I am also still trying to find a new job one that is close to home and will offer me benefits.

[Synny667]

DEC 3, 2012

QUADS AND CHEST
Leg extension: 3 sets 75 lbs 15 reps
Leg press: 380 lbs 12 reps, 470 lbs 10 reps, 560 lbs 8 reps, 650 lbs 6 reps
Step ups with body bar: 4 sets 15 lbs 15 reps each leg
Leg extension: 75 lbs 15 reps, 90 lbs 12 reps, 2 sets 105 lbs 10 reps, 120 lbs 10 reps

DB bench: 35 lbs 15 reps, 3 sets 40 lbs 10 reps
DB incline: 30 lbs 15 reps, 2 sets 40 lbs 10 reps
DB fly: 3 sets 20 lbs 15 reps
DB incline fly: 20 lbs 15 reps, 2 sets 25 lbs 15 reps
3 way ball crunch: 3 sets 30 reps
Leg raises: 3 sets 20 reps

[Synny667]

DEC 4, 2012

CALVES AND BICEPS
Standing calf raise: 2 sets 105 lbs 15 reps, 120 lbs 10 reps, 130 lbs 10 reps
Seated calf raise: 2 sets 115 lbs 15 reps, 2 sets 125 lbs 10 reps
Donkey calf: 2 sets 105 lbs 15 reps, 2 sets 120 lbs 10 reps

DB alternating curls: 22.5 lbs 15 reps, 25 lbs 12 reps, 2 sets 27.5 lbs 10 reps
DB hammer curls: 25 lbs 10 reps, 2 sets 27.5 lbs 10 reps
Preacher bench: 17.5 lbs 10 reps, 2 sets 20 lbs 10 reps
Bisolator: 2 sets 100 lbs 10 reps, 110 lbs 10 reps
Leg raises: 2 sets 5 lbs 20 reps, 7.5 lbs 20 reps
Rotary twist: 2 sets 65 lbs 20 reps, 75 lbs 20 reps

[Synny667]

DEC 5,2102

SHOULDERS AND LEGS
DB shoulder press: 20 lbs 15 reps, 25 lbs 12 reps, 30 lbs 10 reps, 35 lbs 10 reps
DB front to side raises: 10 lbs 10 reps, 2 sets 12.5 lbs 10 reps
Rear delt flys: 10 lbs 10 reps, 2 sets 15 lbs 10 reps
Arnold press: 2 sets 15 lbs 10 reps, 20 lbs 10 reps, 25 lbs 10 reps

TKE: 3 sets 20 reps
Squat: 95 lbs 15 reps, 115 lbs 12 reps, 135 lbs 10 reps, 185 lbs 10 reps
Deadlifts: 3 sets 135 lbs 10 reps (no straps, no gloves and no chalk super proud)
Walking lunges: 4 sets 10 reps each leg

[Synny667]

DEC 7, 2012

TRICEPS AND BACK
Rope pushdown: 30 lbs 15 reps, 40 lbs 12 reps, 50 lbs 15 reps, 60 lbs 10 reps
Skull crushers: 3 sets 40 lbs 10 reps
Seated dips: 45 lbs 10 reps, 2 sets 70 lbs 10 reps
Kickbacks: 12.5 lbs 15 reps, 15 lbs 15 reps, 2 sets 20 lbs 10 reps
Incline crunch: 3 sets 20 reps
Leg lifts: 2 sets 5 lbs 20 reps, 10 lbs 20 reps

Superset
Seated row: 50 lbs 10 reps, 2 sets 70 lbs 10 reps
Back extensions: 3 sets 15 reps
Superset
Lat pulldown: 70 lbs 15 reps, 2 sets 80 lbs 10 reps
Ball crunch: 3 sets 8 lbs 25 reps
Superset
Wide grip row: 50 lbs 15 reps, 2 sets 55 lbs 10 reps
Rear delt fly: 3 sets 12 lbs 10 reps
Superset
Shrugs: 90 lbs 10 reps, 2 sets 140 lbs 10 reps
Armpit pulls: 3 sets 20 lbs 10 reps