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New member of the family!!! I got some fattening up to do on her and lots of training but I do believe I now have a hiking buddy!!! Was a rather boring day until she came to my home. Her and Teddy are just playing up a storm like they are long lost friends. I might not get much sleep tonight.....

 

Cardio: 28 min elliptical weight loss program

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August 3, 2012

 

Missed morning yoga to ensure that Allie was vaccinated. Very sleep deprived on top of that

 

Cardio: 30 min elliptical HIIT....

 

Back

Band rows: 3 sets 20 reps

Bent over rows close grip: 55 lbs 20 reps, 105 lbs 10 reps, 105 lbs 10 reps, 115 8 reps

Pullups: 10 reps, 15 reps, 12 reps supersetted with ball crunches: 3 sets 30 reps

Bent over row wide grip: 85 lbs 15 reps, 105 lbs 10 reps, 105 lbs 10 reps

Back extension: 3 sets 15 lbs 15 reps

Upright row with dumbbells: 15 lbs 15 reps, 20 lbs 12 reps, 25 lbs 10 reps

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Ok so again I am sleep deprived.... Poor Allie suffered an allergic reaction to her vaccines. Itching, hives, vomiting, water diarrhea... I was also the human pillow last night too! So I had BOTH dogs on me to the point I was overheating, sweating and couldn't sleep. What does a mommy do when her bed is overrun and no other bed available??? Sleeping bag on the floor for the win! But as soon as I start drifting off to sleep oops we start the diarrhea. Took her to the vet and he gave her medicine to help and so far we are better. She has figured out she likes cantaloupe lol.

 

Cardio: 30 min elliptical HIIT, 32 min 3.5 @ 6% incline

 

Calves and Abs

Seated calf: 45 lbs 15 reps, 70 lbs 12 reps, 90 lbs 10 reps

Standing calf: 75 lbs 15 reps, 105 lbs 12 reps, 135 lbs 10 reps

Donkey calf: 75 lbs 15 reps, 90 lbs 12 reps, 105 lbs 10 reps

Reverse crunch: 3 sets 30 reps

Incline crunch: 3 sets 20 reps (HATE THESE!!!!!)

Rotary twist: 45 lbs 20 reps, 55 lbs 20 reps, 65 lbs 20 reps

Plank on bosu: 60 sec, 60 sec, 90 sec

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Oh she is doing much better... in fact she is making up for her down time!!! I no longer have to do my cardio at the gym because she requires LONG walks with some lil bit of running mixed in. She inhales her food and spends 30 min looking for more on the floor that she might have missed lol. Feeding her 6 times a day like I feed myself. Can't wait til the weather stays on the cool side and the ticks go away for the season so we can hit the trails. So yesterday my client wanted to go to Powell Gardens which is a 30-40 min drive outside of the city. It was all of 85 with a nice breeze but she COMPLAINED the whole time about how hot it was..... EVEN WITH AN UMBRELLA!!!!!! Being sleep deprived for a 3rd day in a row I almost lost it but took a deep breath and bit my tongue. Lucky for me I did manage to get more sleep tonight since my basset decided to sleep in his kennel all by himself.

 

Cardio: NONE to damn tired to drag myself to the gym after work

 

Arms

Tbar pushdown: 50 lbs 20 reps, 60 lbs 15 reps, 80 lbs 12 reps, 100 lbs 10 reps

Dumbbell overhead tricep extension: 25 lbs 20 reps, 30 lbs 15 reps, 35 lbs 12 reps, 40 lbs 10 reps

Tricep kickback: 12.5 lbs 20 reps, 15 lbs 15 reps, 17.5 lbs 12 reps, 20 lbs 10 reps

Straight bar curl: 30 lbs 20 reps, 40 lbs 15 reps, 40 lbs 12 reps, 50 lbs 10 reps

Dumbbell alternating curls: 12.5 lbs 20 reps, 15 lbs 15 reps, 20 lbs 12 reps, 25 lbs 10 reps (didn't remember if I did my 15 reps so did them again just in case)

Bisolator: 50 lbs 20 reps, 60 lbs 15 reps, 70 lbs 12 reps, 80 lbs 10 reps

Lat pulldown: 75 lbs 20 reps, 90 lbs 15 reps, 95 lbs 12 reps, 105 lbs 10 reps, 105 lbs 10 reps

 

Because my trainer doesn't have a lat pulldown machine I get to do those at the gym which he had me do. 105 was hard but I did it. I love when I hit triple digits on stuff I had only wished and dreamed I could lift heavy on. Never really thought I would ever start reaching beast status

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Congrats on lifting in the 100's!

Cool weather is coming! Last night was the coolest it has been in a long time here in Michigan! I laughed because I wore actual PJ's last night - instead of a tank top and underwear with the fan on all night! Loved it, and slept wonderfully!

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Yeah it has cooled down here too but looking at yet another warmup... Getting tired of this heat cause the dogs can't enjoy being outside!!! I am glad to be lifting that 100 lbs! I just keep seeing my numbers improve weekly and I really want to see more definition

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Annoyed with work today... still super exhausted so that is probably why I am annoyed.

 

Cardio: 40 min AM walk with dogs, 20 min PM walk with dogs, 60 min yoga

 

Chest and shoulders

Pushups with gradual incline: 20 reps, 15 reps, 12 reps

Ball crunches: 3 sets 30 reps

Dumbbell bench: 25 lbs 15 reps, 35 lbs 15 reps, 35 lbs 15 reps (went for 40 on last set but shoulder wasn't having any of it)

Incline Fly: 15 lbs 20 reps, 20 lbs 15 reps, 25 lbs 15 reps, 30 lbs 12 reps

Shoulder press: 25 lbs 15 reps, 30 lbs 12 reps, 30 lbs 12 reps

Medicine ball twist: 3 sets 40 reps

Side delt raise: 10 lbs 15 reps, 15 lbs 10 reps, 15 lbs 10 reps

Rear delt raise: 8 lbs 15 reps, 10 lbs 10 reps, 10 lbs 10 reps

Ball plank: 30 sec, 45 sec, 60 sec

 

Trainer texted me and gave me the option of doing my own workout at the gym or suffering the heat at his studio and train with him. I said I was game for suffering the heat. The air conditioning coils froze up and shut off. I can say it really wasn't bad in the studio. I am a beast I can brave the heat and cold

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HEHEHE so I checked out VBB & Fitness book from the library and handed it to my trainer He was thumbing through it and got pretty excited about it. I think now he can start learning about a plant based diet and possibly come up with a diet plan just in case he gets more clients like me. A mutual friend was like he does need to know cause more and more people are going that direction

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Ok so yesterday was legs day with trainer. He pretty much wrote out what he wanted me to do and let me go. I did skip a set only cause it was getting late and a storm was moving in.

 

Cardio: 15 min treadmill, 60 min yoga

 

Legs

TKE: 3 sets 20 reps

Body weight lunge: 3 sets 20 reps

Weighted squats: 65 lbs 20 reps, 95 lbs 15 reps, 115 lbs 12 reps, 145 lbs 8 reps, 155 lbs 6 reps

Walking dumbbell lunges: 25 lbs 10 reps, 3 sets 35 lbs 8 reps

Romanian deadlift: 85 lbs 15 reps, 115 lbs 12 reps, 135 lbs 10 reps

Calf raise: 3 sets 60 reps

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Ok so today I didn't fight my weakness very well. I wanted to do a face plant into the german chocolate cake at work but instead made a huge batch of kettle corn instead and ate most of that...... Oh well. Again my trainer wrote down my workout and let me go. Not really sure I am liking that but it is hard to train me and 2 other people at the same time. He does come over for the big lifts to spot me though.

 

Cardio: 20 min elliptical cardio program lvl 3, 20 min 9% incline 3.0

 

Back

Band row: 3 sets 20 reps

Assisted pull ups: 2 sets 15 reps, 1 set 10 reps

Bent over wide grip row: 65 lbs 15 reps, 95 lbs 12 reps, 3 sets 115 lbs 10 reps

Upright rows: 15 lbs 15 reps, 20 lbs 12 reps, 3 sets 25 lbs 10 reps

Incline dumbbell row: 15 lbs 15 reps, 15 lbs 12 reps, 20 lbs 10 reps, 2 sets 25 lbs 10 reps

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Yesterday was a very boring day at work.....

 

Cardio: 20 min elliptical weight loss lvl 5, 50 min yoga, 20 min elliptical weight loss lvl 5

 

Calves and Abs

Standing calf raise 3 ways: 60 lbs 30 reps, 60 lbs 30 reps, 60 lbs 30 reps

Seated calf raise: 6 sets 55 lbs 20 reps

Bosu crunch: 3 sets 25 reps

Incline crunch: 3 sets 20 reps

Side bends: 3 sets 45 lbs 20 reps

Leg extension: 60 lbs 15 reps, 2 sets 75 lbs 15 reps

 

Threw the leg extensions in for good measure

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Ok today I had the weekend off so I managed to get some housework done and hung my clothes out to dry. God I love the scent of hung dry clothes and the task of hanging them out to dry.

 

Cardio: 30 min elliptical weight loss lvl 5

 

Arms

Skullcrushers: 30 lbs 15 reps, 40 lbs 12 reps, 3 sets 50 lbs 10 reps

Rope pressdown; 60 lbs 15 reps, 80 lbs 12 reps, 3 sets 90 lbs 10 reps

Kickbacks: 12.5 lbs 15 reps, 15 lbs 12 reps, 17.5 lbs 10 reps, 2 sets 20 lbs 10 reps

Dumbbell curl: 15 lbs 15 reps, 20 lbs 12 reps, 3 sets 25 lbs 10 reps

Straight bar curl: 30 lbs 15 reps, 40 lbs 12 reps, 50 lbs 10 reps, 2 sets 40 lbs 10 reps (50 lbs was to much and form was horrible)

Hammer curl: 17.5 lbs 15 reps, 20 lbs 12 reps, 3 sets 25 lbs 10 reps

Lat pulldown: close grip - 75 lbs 12 reps, 2 sets 90 lbs 10 reps wide grip - 90 lbs 12 reps, 2 sets 105 lbs 10 reps

 

Between some of the sets I did walking lunges and some core work just for a extra kick in the pants

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Lots going on in my head and wish trainer hadn't put a thought in my head..... Must discuss it with him more next time. Played around trying to learn a crochet pattern that I really love. Loving me some mung bean noodles topped with asparagus, onions, mushrooms and sun dried tomatoes!! Everything was supersetted tonight with trainer.... going to feel this workout....

 

 

Cardio: 60 min yoga, 33 min elliptical weight loss program

 

Chest and shoulders

Bench press: 45 lbs 15 reps warmup, 95 lbs 12 reps, 105 lbs 8 reps, 115 lbs 2 reps (trainer wanted to see if I could) 95 lbs 8 reps

Ball crunch: 3 sets 30 reps

Dumbbell incline press: 20 lbs 15 reps, 25 lbs 15 reps, 35 lbs 10 reps, 40 lbs 8 reps

Pushups: 4 sets 20 reps

Band chest flys: 3 sets 15 reps

Reverse crunch: 3 sets 20 reps

Arnold press: 20 lbs 15 reps, 25 lbs 11 reps, 25 lbs 10 reps

Cross body toe touch: 3 sets 20 reps each leg

Side delt raise: 10 lbs 15 reps, 10 lbs 12 reps, 15 lbs 10 reps

Rear delt raise: 5 lbs 15 reps, 8 lbs 12 reps, 10 lbs 10 reps

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Yesterday I hit complete exhaustion. Was falling asleep at work, went through the motions at the gym for cardio and really wanted to skip dinner but ate bad... When I went to bed I crashed hard but ultimately feeling better today. Yoga wasn't as refreshing due to my inability to clear my mind and relax.....

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Talked to trainer about my idea and he is going to research it so that we have a VERY clear idea and game plan but looks like it will be a go next month!!! He was loading up the barbell for squats and I said go big or go home and well I went big! Starting to notice a lot of my lifts are hitting triple digit numbers!! Biceps are severely lagging behind but they will get there.

 

Cardio: 2 30 min sets elliptical weight loss program level 5, 55 min yoga

 

Legs

TKE: 3 sets 20 reps

Box squats: 3 sets 20 reps

Weighted squat: 65 lbs 15 reps, 115 lbs 15 reps, 135 lbs 12 reps, 160 lbs 8 reps (would hate to find my max rep.....)

Walking dumbbell lunges: 20 lbs 10 reps, 30 lbs 10 reps, 30 lbs 10 reps

Stiff leg deadlift: 65 lbs 15 reps, 85 lbs 15 reps, 90 lbs 15 reps

 

I know where I can add more weight and will be doing so next week. The trainers want to put me and another client up against each other to see who is top girl. I have her on squats and she has me on walking lunges... she can carry 60 lb dumbbells!!! That's 120 lbs!!!!!!!! I have done 70 max but my trainer wants me to surpass her. I smell competition brewing......

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How motivational! If you can get to 120 lbs dumbbells for lunges, then your biceps will be huge like your legs! Oh, I would love the challenge of that! Though I am very competitive and would hurt myself just to be on top. So be smarter than me at least! Though with respectable trainers watching you both, you should be OK.

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I told the other client you can be the queen of lunges I will be the queen of squats lol. She wishes she could squat what I squat. Trainer keeps finding new definition but still won't take a pic so I can see... NOT FAIR!!! I get to go back to boot camp but can't push myself as hard as normal. Only going to gradually add it back in so once every 2 weeks for now

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