Lady Subrosa Posted December 15, 2014 Share Posted December 15, 2014 I have been mostly logging into a notebook, but I discovered Fitocracy the other day and it might make it easier to keep track! Here was my workout yesterday. Next work out should be tomorrow morning! Arch Back Good Morning40 lb x 10 reps40 lb x 10 reps40 lb x 10 reps (PR)Weighted Hyperextension10 lb x 10 reps10 lb x 10 reps10 lb x 10 reps (PR)Dumbbell Side Bend20 lb x 10 reps20 lb x 10 reps20 lb x 10 reps (PR)Crunch15 reps15 reps (PR)Plank00:01:00 (PR)Running (treadmill)00:08:00 | 0.7 mi 35 (I accidentally hit emergency stop )00:55:28 | 4.1 mi 296 Link to comment Share on other sites More sharing options...
Lady Subrosa Posted December 16, 2014 Author Share Posted December 16, 2014 Here is today's workout! A shorter run because I was running late. Running (treadmill)00:25:53 | 2 mi Barbell Bench Press35 lb x 10 reps55 lb x 10 reps55 lb x 10 reps55 lb x 10 reps (PR) Barbell Deadlift60 lb x 10 reps60 lb x 10 reps (PR) Stiff-Legged Barbell Deadlift60 lb x 10 reps (PR) Dumbbell 2-Arm Triceps Extension (I call these Tricep curls, but this is what fitocracy calls them. *~The more you know~*15 lb x 10 reps15 lb x 10 reps15 lb x 10 reps (PR) One-Arm Dumbbell Row15 lb x 10 reps15 lb x 10 reps15 lb x 10 reps (PR) Feeling good this morning! Followed that with a Vega chocolate protein shake And later with real breakfast (oatmeal + pbutter) Link to comment Share on other sites More sharing options...
C.O. Posted December 18, 2014 Share Posted December 18, 2014 Is this a new work out plan or have you been doing this for some time now? Link to comment Share on other sites More sharing options...
Lady Subrosa Posted December 18, 2014 Author Share Posted December 18, 2014 I have been doing similar stuff in the past few months, going about 2 to 3 times a week. I have tried focusing on specific body parts per day in the past month, though. Tomorrow is Leg day. I want to go into the gym more frequently, but my schedule is kind of chaotic lately and not sure I can go in more often than 3 times a week at the moment. I want to lose some weight/fat and get stronger (my actual personal records are much higher. The stats I posted are just stuff that was copied over from my fitocracy profile). I will say I haven't seen a ton of progress in the past year, but that is my own fault for being so erratic with my habits. The most significant changes I've ever had were when I first began weight training in college (thank you, college fitness courses!) and then a year after graduating when I began to take running more seriously. Those days I lived in an apartment complex with a fitness center and was able to go run every day after work on the treadmill. I prefer it to outside, but once in a while I do a jog in my current neighborhood if I'm up for it. Running in streets makes me nervous, though, even if it is a fairly sleepy neighborhood Link to comment Share on other sites More sharing options...
Lady Subrosa Posted December 19, 2014 Author Share Posted December 19, 2014 Today! Running (treadmill)00:25:32 | 2 mi Barbell Squat35 lb x 10 reps65 lb x 10 reps95 lb x 10 reps95 lb x 8 reps105 lb x 5 reps (PR) Dumbbell Lunges30 lb x 10 rep40 lb x 10 reps40 lb x 10 reps (PR) Standing Dumbbell Calf Raise40 lb x 15 reps40 lb x 15 reps Link to comment Share on other sites More sharing options...
C.O. Posted December 24, 2014 Share Posted December 24, 2014 Yeah Ive found at home workouts help keep progress steady when only able to hit the gym a couple times per week. I do a lot of arms raised wall squats, planks, pushups, pullups, and crawls. Link to comment Share on other sites More sharing options...
Lady Subrosa Posted January 5, 2015 Author Share Posted January 5, 2015 I feel odd about mixing bodyweight/boot camp style fitness with my regular weight training because I never feel like I know what I'm doing. I worry that I don't do enough when I workout at home, but I probably just need to do a little more research. Some is better than nothing, right? I actually totally worked out a handful of times since my last post, so here is a few sessions at once.... Dec 22, 2014 Running00:25:00 | 2 mi Dec 24, 2014 Running (treadmill)00:25:32 | 2 mi Barbell Squat65 lb x 10 reps95 lb x 10 reps95 lb x 10 reps115 lb x 5 reps Barbell Bench Press15 lb x 10 reps45 lb x 10 reps45 lb x 10 reps65 lb x 6 reps Barbell Deadlift60 lb x 10 reps60 lb x 10 reps60 lb x 10 reps Dumbbell Side Bend50 lb x 10 reps50 lb x 10 reps50 lb x 10 reps Dec 31, 2014Running (treadmill)00:26:39 | 2 mi Barbell Squat65 lb x 10 reps115 lb x 5 reps115 lb x 5 reps130 lb x 1 reps Barbell Bench Press35 lb x 10 reps55 lb x 5 reps55 lb x 5 reps75 lb x 1 reps Cable Twist30 lb x 10 reps30 lb x 10 reps30 lb x 10 reps (PR) One-Arm Dumbbell Row20 lb x 10 reps20 lb x 10 reps20 lb x 10 reps Crunch15 reps15 reps Jan 2, 2014 Running (treadmill, HIIT style)00:25:07 | 2 mi Barbell Squat65 lb x 10 reps95 lb x 10 reps95 lb x 10 reps95 lb x 10 reps Barbell Hip Thrust (first time trying this exercise!)30 lb x 8 reps30 lb x 8 reps30 lb x 8 reps Sumo Deadlift60 lb x 6 reps60 lb x 6 reps60 lb x 6 reps One-Arm Kettlebell Swing (Used a dumbbell, maybe not a great idea)10 lb x 15 reps10 lb x 15 reps10 lb x 15 reps Reverse Crunch15 reps15 reps15 reps That last workout kind of wrecked me in a way I haven't felt in months. I am SO SORE even today, two days after the fact. Plan to hit it again tomorrow, though! Link to comment Share on other sites More sharing options...
Lady Subrosa Posted January 6, 2015 Author Share Posted January 6, 2015 Yesterday's workout... Running (treadmill, mix of HIIT and jogging)00:38:17 | 3 mi Barbell Squat65 lb x 10 reps85 lb x 10 reps85 lb x 10 reps85 lb x 10 reps Barbell Bench Press35 lb x 1 reps50 lb x 1 reps50 lb x 1 reps50 lb x 1 reps One-Arm Dumbbell Row15 lb x 10 reps15 lb x 10 reps15 lb x 10 reps Dumbbell 2-Arm Triceps Extension15 lb x 10 reps20 lb x 9 reps (PR) 20 lb x 3 reps 7note: Super hard at end ;-; I will stick with the 15lb weight next time Dumbbell Side Bend20 lb x 15 reps20 lb x 15 reps I am planning to hit a fairly low-key hatha yoga class tonight If I do, I will report back. Link to comment Share on other sites More sharing options...
Lady Subrosa Posted January 7, 2015 Author Share Posted January 7, 2015 And I did it! about an hour and a half of Hatha yoga with a handful of vinyasas Link to comment Share on other sites More sharing options...
Lady Subrosa Posted January 9, 2015 Author Share Posted January 9, 2015 Running (treadmill, HIIT)00:25:26 | 2 mi Barbell Squat65 lb x 10 reps 105 lb x 5 reps 105 lb x 5 reps 105 lb x 5 reps Stiff-Legged Dumbbell Deadlift60 lb x 6 reps 60 lb x 6 reps 70 lb x 6 reps (PR) Standing Dumbbell Shoulder Press20 lb x 10 reps 20 lb x 10 reps 30 lb x 10 reps Dumbbell Bicep Curl20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Crunch15 reps15 reps Link to comment Share on other sites More sharing options...
Lady Subrosa Posted January 14, 2015 Author Share Posted January 14, 2015 Monday's Workout Running (treadmill, no HIIT today)00:39:48 | 3 mi Leg PressUnloaded 10 reps (warm up, since it's been a while for me and this machine)90 lb x 10 reps90 lb x 10 reps180 lb x 10 reps Lat Pulldown20 lb x 10 reps25 lb x 10 reps25 lb x 10 reps Kneeling Push-Up10 reps10 reps10 reps Side Crunch15 reps15 reps I was a little worn out, and would have wanted to do more but just wasn't up for it that day. Still sore today from the lat pull downs! Tuesday Yoga (I think it's a bit of vinyasa and hatha. More intense than most hatha I have done, but not quite as intense as vinyasa XD It is a class they offer employees at my job, so can't recall if they specify) Link to comment Share on other sites More sharing options...
Lady Subrosa Posted January 20, 2015 Author Share Posted January 20, 2015 A couple of days to log! Last Thursday Elliptical Trainer (I usually go for the Treadmill, but they were being worked on. Short on time, so just a quick warm up)00:05:00 | moderate Dumbbell Lunges (Squat racks were all busy! Again, short on time, so tried some new stuff)40 lb x 10 reps40 lb x 10 reps 40 lb x 10 reps Barbell Deadlift60 lb x 6 reps 60 lb x 6 reps 60 lb x 6 reps Cable Twist10 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Standing Barbell Shoulder Press (OHP)30 lb x 10 reps 30 lb x 10 reps 40 lb x 5 reps Went to failure!!! Barbell Curl20 lb x 10 reps 20 lb x 10 reps 20 lb x 10 reps Dumbbell 2-Arm Triceps Extension20 lb x 10 reps20 lb x 10 reps25 lb x 1 reps (Went to failure, here, too! Ouchies.) Saturday morning I went on a run! OUTSIDE! Running00:51:44 | 4.3 mi I discovered a high school with a great track about a mile from my house. I definitely want to incorporate more long runs in my routine so I can get a half marathon by next year, and I am so glad I discovered this spot. It's perfect for training, and it only takes 4 laps to hit a mile. I ran to it this time, but I will probably drive and park so I can do the full work out there next time. Monday Running (treadmill)00:40:57 | 3 mi Barbell Squat65 lb x 10 reps95 lb x 10 reps95 lb x 10 reps95 lb x 10 reps Barbell Bench Press35 lb x 10 reps45 lb x 10 reps55 lb x 10 reps55 lb x 10 reps Dumbbell Side Bend20 lb x 10 reps20 lb x 10 reps20 lb x 10 reps One-Arm Dumbbell Row20 lb x 10 reps20 lb x 10 reps20 lb x 10 reps Barbell Curl20 lb x 10 reps30 lb x 7 reps (PR)30 lb x 4 repsPushed to failure Arch Back Good Morning30 lb x 10 reps40 lb x 10 reps40 lb x 10 reps Link to comment Share on other sites More sharing options...
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