Liz's workout log

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FormicaLinoleum
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#136 Postby FormicaLinoleum » Wed Sep 06, 2006 7:15 am

Thursday:
Went to the gym, but I can't find my sheet, so I don't know exactly what I did. Here are the bits I can recall:
Deadlifts: 85 x7, 135 x6, 175 x5/5
Incline Dumbell Press: 25 x7, 35 x5/5/6
Rear Delt Row: 45 x7, 80 x?
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x?

Sunday:
Short, easy road bike ride with K. It was maybe an hour, with a very easy pace.

Tuesday:
Squats: 85 x8, 165 x2/2/3
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Barbell Bench Press: 45 x8, 90 x5/5/3
Push Press: 45 x7, 65 x3/3/3
Cable Row: 55 x7, 115 x5/5/5
Lat Pulldown: 55 x7, 105 x4/4/3

After that slump I had, I am now feeling pretty good. Thurs-Sun I am going to be on a camping trip with friends, so I'll be doing some hiking but no gym or biking.
My 2012 Training Log

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FormicaLinoleum
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#137 Postby FormicaLinoleum » Sun Sep 17, 2006 10:53 am

I am a little behind.

I was camping on Thurs 7 Sept through Sun 10 Sept, so no gym or biking. I did go for hikes on Fri and Sat. Both were about 4-5 miles, but the Fri one was much easier terrain.

Back in Baltimore...

Monday (11 Sept):
Mountain bike ride. I was feeling tired and rode pretty crappily. It's already a rush to get a ride in before it gets dark. Soon we won't be able to ride in the evenings.

Tuesday:
Squat: 85 x7, 165 x2/2/3
Chest Dips: -60 x6, bw x1/2/1
Power Hang Cleans: 45 x5, 85 x4, 65 x5/5
Barbell Bent-Over Row: 65 x7, 120 x3/5/4
Narrow-Grip Chinup: -80 x7, -40 x1/2/3

I had to drop the weight on the hang cleans to work on form. I got in the habit of swinging the weight out on the way up, and I need to work on stopping that and pulling it straight up.

Thursday:
Deadlifts: 85 x7, 135 x6, 175 x5/5
Calf Press (one leg at a time): 130 x11, 190 x11/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x5/6/5
Rear Delt Row: 45 x7, 80 x4/4/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x3/3/4

And now I am about to go to the gym again.
My 2012 Training Log

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FormicaLinoleum
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#138 Postby FormicaLinoleum » Sun Oct 01, 2006 7:01 pm

I need to update more frequently!

Thursday, 21 Sept:
Deadlifts: 85 x8, 140 x8/8/8
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/6/5
Rear Delt Row: 45 x7, 80 x5/5/5
One-Arm Dumbell Row: 25 x7, 55 x5/5/5

This night I had band rehearsal and had to be fast, so I had to skip calf press and pullups.

Tuesday, 26 Sept:
Squats: 85 x8, 155 x5/5/5
Barbell Bench Press: 45 x8, 90 x4/3/2
Push Press: 45 x7, 65 x3/3/4
Cable Row: 55 x7, 120 x4/4/3
Lat Pulldown: 55 x7, 105 x4/4/3

This evening I had to rush so that I could go get my residential parking permit. I have been having to rush a lot of workouts!

Sunday, 1 Oct:
Deadlift: 85 x8, 150 x7/7/7
Calf Press (one leg at a time): 130 x10, 190 x11/11/11
Chest Dips: -60 x7, bodyweight x3/2/2
Power Hang Cleans: 45 x5, 70 x5/5/5
Barbell Bent-Over Row: 65 x7, 120 x4/5/4
Narrow-Grip Chinup: -80 x7, -40 x2/2/2

I had a great bench day a couple of weeks ago, but haven't done as well since then, unfortunately.
My 2012 Training Log

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FormicaLinoleum
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#139 Postby FormicaLinoleum » Mon Oct 16, 2006 7:42 am

I have been pretty lax in my posting lately. I have missed a few workout sessions because I have been working late a lot and have missed a few days at the gym. But I do have at least a couple of workouts to post. I am hoping the busy-ness is over at the office and I can get back to my regular schedule.

Now that fall is pretty much here, biking in the evenings is over. There's not enough light after work now. (The parks where we bike all close at sunset.) So I will be getting in one mtn bike ride on the weekends. K and I are going to start roller skating--that will be on the weekends as well. I might have to change my gym schedule.

I am also changing my diet. I am going to eat much more fruit and raw veggies. Morning will be a fruit/almond milk smoothie, lunch will be some cooked bean/grain/veggie dish, dinner will be based on raw veggies, and snacks during the day will be fruit, raw nuts, and raw bars (like lara for now or vega once I can get them).

So we will see what happens. I'm going to have to fiddle with my diet a bit to make sure I get enough calories... right now the amount I was planning to eat today comes in at just over 1200 so I really need to add to it. 1500-1700 would be great for me.
My 2012 Training Log

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#140 Postby FormicaLinoleum » Thu Oct 26, 2006 8:06 pm

Okay, I am finally logging. I have 6 workouts to post!

Tuesday, 3 Oct:
Squat: 85 x7, 155 x5/5/5
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x6/6/6
Rear Delt Row: 45 x7, 85 x5/4/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x4/4/4

Sunday, 8 Oct:
Squats: 85 x7, 155 x5/5/5
Calf Press (one leg at a time): 130 x10, 190 x11/11
Barbell Bench Press: 45 x8, 90 x4/3/3
Push Press: 45 x7, 65 x3/3/3
Cable Row: 55 x7, 120 x5/4/4
Lat Pulldown: 55 x7, 105 x4/4/3

I can't remember what happened here. I have a big gap in sessions.

Tuesday, 17 Oct:
Squat: 85 x7, 155 x5/5/5
Calf Press (one leg at a time): 130 x10, 190 x11/11/11
Chest Dips: -60 x7, bodyweight x2/1/3
Power Hang Cleans: 45 x5, 75 x5/5/5
Barbell Bent-Over Row: 75 x7, 120 x4/4/4
Narrow-Grip Chinup: -80 x7, -40 x3/2/3

Thursday, 19 Oct:
Deadlift: 85 x8, 150 x7/7/7
Calf Press (one leg at a time): 130 x10, 190 x12/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 40 x2/2/1
Rear Delt Row: 45 x7, 85 x4/4/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x3/3/3

Sunday, 22 Oct:
Squats: 85 x7, 160 x5/5/2
Barbell Bench Press: 45 x8, 90 x5/4/2
Push Press: 45 x7, 65 x3/4/3
Cable Row: 55 x7, 120 x4/4/3
Lat Pulldown: 55 x7, 105 x4/4/3

Thursday, 26 Oct:
Front Squat: 45 x7, 65 x5, 85 x5, 95 x5
Calf Press (one leg at a time): 140 x8, 200 x8/8/8
Chest Dips: -60 x7, bodyweight x4/2/3
Power Hang Cleans: 45 x5, 75 x5/5/5
Barbell Bent-Over Row: 75 x7, 120 x5/5/4
Narrow-Grip Chinup: -80 x7, -40 x3/4/4

We have added front squat. Today was our first time doing them so we were trying to get used to the feel.

The change in diet is going pretty well. I am eating far more fruit and raw veg than I used to, and less processed food. I am pretty happy about that. In fact, now I am feeling like I am eating too much fruit and I think I am going to swap one of my daytime fruit snacks with a veg snack (like carrots or bell peppers with some kind of homemade dip).
My 2012 Training Log

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FormicaLinoleum
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#141 Postby FormicaLinoleum » Wed Nov 15, 2006 8:55 pm

Damn, why can't I do this more regularly so I don't have as many days to do at once??

Sunday, 29 Oct
Deadlift: 85 x8, 160 x6/6/6
Calf Press (one leg at a time): 140 x10, 200 x8/8/8
Incline Dumbell Press (weight per dumbell): 20 x7, 40 x2/2/0
Rear Delt Row: 45 x7, 85 x5/4/5
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x4/4/3

Tuesday, 31 Oct
Squats: 85 x7, 160 x5/5/2
Calf Press (one leg at a time): 140 x11, 200 x8/8/8
Barbell Bench Press: 45 x8, 90 x4/3/4
Push Press: 45 x7, 65 x4/5/5
Cable Row: 55 x7, 120 x3/3/3
Lat Pulldown: 55 x7, 105 x4/4/4

Missed a couple workouts here because I was in Portland.

Tuesday, 7 Nov
Front Squat: 50 x7, 100x5/5/5
Calf Press (one leg at a time): 140 x11, 200 x9/9/9
Chest Dips: -60 x7, bodyweight x4/3/2
Power Hang Cleans: 45 x5, 80 x5/5/5
Barbell Bent-Over Row: 75 x7, 120 x5/5/5
Narrow-Grip Chinup: -80 x7, -40 x3/3/3

Thursday, 9 Nov
Deadlift: 85 x8, 170 x5/5/5
Calf Press (one leg at a time): 140 x11, 200 x10/10/10
Incline Dumbell Press (weight per dumbell): 20 x7, 35x5, 40 x3/f
Rear Delt Row: 45 x7, 85 x5/5/5
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x4/3/4

I feel like I am not making much progress, but I guess it's mixed. I'm progressing on a couple of things and kinda stagnant on others. I am quite pleased that I am doing multiple bodyweight dips! I may soon have to add some weight.

The 170lb DL for 3x5 was pretty rough. Had to take a break after rep 3 in the last two sets. I am pretty weak on this lift, considering my squat is not far behind it at all, and it seems most other folks can DL much more than they squat. I am not sure what that's about. I also have serious DOMS in my back after DL, which I figure is a bad sign. It's definitely muscle soreness and not "bad" pain, but I guess it means I am using my back too much in the lift.

Completely off topic, but I absolutely love how Firefox 2.0 has the built-in spell checker!
My 2012 Training Log

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FormicaLinoleum
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#142 Postby FormicaLinoleum » Wed Dec 06, 2006 8:19 am

Sat, 11 Nov
First roller skating lesson.

Thurs, 16 Nov
Squats: 85 x7, 160 x5/5/5
Barbell Bench Press: 45 x7, 90 x5/4/2
Push Press: 45 x7, 65 x5/4/3
Cable Row: 55 x7, 120 x3/3/3
Lat Pulldown: 55 x7, 105 x4/4/4

Sat, 18 Nov
Roller skating lesson. 1.5 hrs of being crap!

Sun, 19 Nov
Front Squat: 50 x7, 100x5/5/5
Calf Press (one leg at a time): 140 x11, 200 x10/10/10
Chest Dips: -60 x7, bodyweight x5/4/2
Power Hang Cleans: 45 x5, 85 x3/3/3
Barbell Bent-Over Row: 75 x7, 125 x3/3/3
Narrow-Grip Chinup: -80 x7, -40 x3/3/3

Tues, 21 Nov
Deadlift: 85 x8, 170 x5/5/5
Calf Press (one leg at a time): 140 x11, 200 x11/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 40x1, 35 x5/5
Rear Delt Row: 45 x7, 90 x3/3/3
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x7, -60 x4/3/3

Went home to NY for Thanksgiving. Missed a skating lesson and a couple gym visits.

Tues, 28 Nov
Squats: 85 x7, 160 x5/5/5
Calf Press (one leg at a time): 140 x11, 200 x11/11/11
Barbell Bench Press: 45 x7, 90 x4/4/3
Push Press: 45 x7, 65 x5/5/3
Cable Row: 55 x7, 120 x3/3/3
Lat Pulldown: 55 x7, 105 x5/4/5

Thurs, 30 Nov
Front Squat: 50 x7, 100x5/5/5
Calf Press (one leg at a time): 140 x11, 200 x11/11/11
Chest Dips: -60 x7, bodyweight x4/2/3
Power Hang Cleans: 45 x5, 85 x4/4/3
Barbell Bent-Over Row: 75 x7, 125 x3/3/3
Narrow-Grip Chinup: -80 x7, -40 x4/4/1

Sat, 2 Dec
Shortened roller skating lesson. Still crap!

Sun, 3 Dec
1.5 hr mountain bike ride. I'm not in very good shape.

Tues, 5 Dec
Deadlift: 85 x8, 180 x4/4/4
Calf Press (one leg at a time): 140 x11, 200 x11/11/11
Incline Dumbell Press (weight per dumbell): 20 x7, 40x3/3/2
Rear Delt Row: 45 x7, 90 x3/3/3
One-Arm Dumbell Row: 25 x7, 55 x6/5/5
Wide-Grip Pullup: -100 x7, -60 x4/4/3

I was surprised at how easily I pulled the 180. I was expecting it to be much harder than it was. My form started to get sloppy in the last set, though, so I think I will stick at this weight next time.
My 2012 Training Log


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