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Synny's training journal


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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.

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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

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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

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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

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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

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DEC 8, 2012

 

Forearms and glutes

Barbell reverse curls: 40 lbs 20 reps, 2 sets 50 lbs 20 reps

DB rotary twist: 5 lbs 20 reps, 7.5 lbs 20 reps, 10 lbs 20 reps

Walking lunges with barbell: 50 lbs 20 reps each leg, 3 sets 60 lbs 20 reps each leg

Prone curl: 2 sets 60 lbs 15 reps, 2 sets 70 lbs 15 reps

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Ok I feel better now that my workouts are caught up . Yesterday went to a clinic to talk about competing and well needless to say I still want to do it more than ever. The potential coach encouraged me to do a test run diet because she isn't sure I will do it. Of course I get to figure out diet all on my own due to plant based eating. So I am starting that today. Will either be logging my meals on here or in a notebook. My workout buddy/best friend, an aerobics instructor I had back in the beginning of my journey, a friend from the gym, my trainer's girlfriend and supposedly my trainer are all going to compete as well! Will just have to wait and see if it is true now won't I?!?

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Dec 10, 2012

Got good news and it is official!! My trainer, his girlfriend and my best friend are all 3 going to compete in Muscle Mayhem! The guys are going for physique and his girlfriend/ my close friend is going to do figure. They have kinda decided to make me the coach to keep them in line, crack the whip and be a sounding board when they need to vent. Gotta get with my girl and look at possible suit ideas

 

QUADS AND CHEST

Leg extension: 3 sets 75 lbs 10 reps

Leg press: 270 lbs 12 reps, 360 lbs 12 reps, 450 lbs 12 reps, 2 sets 540 lbs 10 reps (wasn't feeling going heavier was just focusing on slower reps for more burn)

Hack squat: 2 sets 90 lbs 10 reps, 140 lbs 10 reps

Step up with body bar: 2 sets 15 lbs 10 reps each leg, 50 lbs 10 reps each leg

Leg extension: 3 sets 105 lbs 15 reps

 

 

DB bench press: 35 lbs 15 reps, 2 sets 40 lbs 10 reps, 45 lbs 10 reps, 50 lbs 10 reps (tweaked shoulder on first lift so was very careful after that)

Incline press: 45 lbs 15 reps, 65 lbs 15 reps, 85 lbs 10 reps, 2 sets 95 lbs 10 reps

DB chest fly: 20 lbs 10 reps, 3 sets 25 lbs 10 reps

Hanging leg raises/flutterkicks: 2 sets 20 leg raises, 2 sets 20 flutterkicks

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REALLY lazy and cold today!! Need to go to the gym for morning workout but good lord I can't talk myself into changing out of my already warm clothes into cold ones to go workout lol!! Heater still not working well so literally playing freeze out in the house. Everyone is wearing layers upon layers. Hell I slept under 5 blankets last night!!! Right now is the time of year I wish I had a man to snuggle up close to so I don't have to sleep in layers and under layers... Looks like I will be the assistant coach for 3 competitors. 3 of my friends decided to take my advise and compete 2 in men's physique and 1 in women's figure I am super excited for June to get here!!! BTW test run diet is going good. Excited to see what happens at the end of 12 weeks

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