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Rj's Workout Journal


gweimo
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Rest day today,shoulders sore, I think it's the dips, I have to do dips on a bench as that's the only equiptment I have and I feel my

shoulders are quite high at the time. I think I may swap the dips for another tricept exercise next week and will have a very hot shower and focus the water on my shoulders later.

 

Went for a walk with the dogs after dog training (1.5 hours outside in the cold,hate it!) was 1 hour 06 minutes at medium fast pace. Was lovely except we came accross some hunters and can hear the shots in fields around the walks, very depressing.

 

Been a good exercise week,feeling stronger and fitter each day. I'm gaining muscle and getting lots of personal bests. I've done really well food wise this week having a proper dinner each night and making sure my calorie count is up to gain muscle. Having an organic vegetable box coming each week is great as you have to cook to use it up and its been making me get really creative.

 

Next weeks plan:

 

Monday-Workout A and abs

Tuesday-rest - biking to a appointment

Wednesday- Workout B and abs

Thursday-Sprint/tennis

Friday-Rest

Saturday-Workout C and abs

Sunday-Rest/long walk after dog training

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Workout a and abs and a 20minute walk with the dogs.

 

Workout A:

Warm up:

Bicycle (no arms just legs)-2mins

single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double

weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side

push up position then opposite legs out x 10

front exercise ball hip extentions x10

mountain jumpers x 10

breakdancers x 10

 

Skipping 1 min medium speed

1 min fast speed

 

Main:

L Chin ups( when legs are out at 90*-hard!)-9+10+8 Bent deadlifts (PB) 60.6kg-9+8+6 (struggled with grip initially but tried doing alternate grips for 2nd and 3rd set and it was brilliant!)

Squat press 13kg (per dumbell)-10+7+5 Push up decline with 6.3 kg on back-14+12+10

Renegade rows 19kg(PB)-10+8+6 1 arm swing(PB) 24kg-8+7+6

Chest press 28kg -4+4+3

 

Run up and down stairs with 13.9 kg on back x 16

 

Abs:

Incline scissors- 30+30+30

incline reverse crunches- 15+13+12

incline straight leg pulses,push down on-20+20+20

Of course the L chin ups are abs too

 

Good workout

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Yesterday was a day off although I did bike 10mins down hill then 10mins into my uphill portion my chain came off! So I walked it home for another 15 mins.Also took the dogs for a 25min walk. Is so cold here at the moment so better go for my walk now before it gets dark (and colder),done my workout already,will record later.

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Ran out of time to properly update yesterday,here's my workout from yesterday. My sleep's a bit off at the moment,i'm waking up early and feeling quite tired.

 

Weights Workout C and Abs

 

The exercises next to each other are supersetted e.g I do one set of back squats then one set of Squat arnold press. The weights are all matching personal bests or one kg lighter.

 

Warm up:

Bicycle (no arms just legs)-2mins

single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double

weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side

push up position then opposite legs out x 10

front exercise ball hip extentions x10

mountain jumpers x 10

breakdancers x 10

 

Forgot to skip-never mind

 

Main:

L (legs out at 90*) Handlebar chin ups-8+7+5

Back Squats 34kg-10+8+6 Squat Arnold Press 12kg 9+8+6

Barbell Row( PB-went up 2kg) 44.6kg-8+6+6 2 Arm Swings (PB) 32kg-8+6+6

Overhead Squats (PB) 28kg- 9+8+7 1 Arm Snatch- 20kg-8+7+6 - Once I get to 20kg's with 1 arm snatch it seems to heavy but 19kg's seems fine!?

 

Stairs with 13.3kg's on back x 18

Abs:

Abs- all 30:

Decline leg thrusts,scissors,bicycles,reverse crunches,abs wheels and cross crunches.

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Had a day off yesterday,sleep has been bad the last few days,so has my stomach (I have IBS). I was feeling under the weather and although I walked the dogs (about 25mins) by the pm I was feeling very tired,my throat was sore and I just didnt feel right so I went to bed and rested.

 

Slept well last night (the usual 3-4 wake ups but not bad) and woke up feeling initially ok but with my stomach acting off. It's got worse from there and now I feel awful,weak and am back in bed. I'm busy tomorrow now so need to be ok by then. It's very rare for me to go back to bed but when you feel ill sometimes I guess you need extra rest. Hopefully a bit of rest and i'll be fine later. If not I guess i'll take time off from my workout today,annoying buy no point pushing yourself when you're ill.

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Hey Ruth! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community!

 

All the best,

Karen

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