kore Posted February 6, 2012 Share Posted February 6, 2012 Hey! A mate suggested I start up an online training journal and I've decided to give it a go as there seem to be lots of positive people on here. I live in Canberra, Australia and have been vegan for about three years. I've only started getting back into my fitness a few months ago after some serious lazy time and started a new program today. I don't really have any specific goals, but I like to train because:- it feels awesome- for health/wellbeing/fitness/strength- I like the idea of looking fit and athletic Mefemale26 years179 cm66 kg23.7% body fat Monday 6th February 2012 AM - Resistance: Legs and Chest Incline Leg Press70kg x 1070kg x 1070kg x 10 Smith Machine Squats30kg x 627.5kg x 825kg x 1022.5kg x 12 PLANK - 1 min, 10 secs Dumbbell Single Leg Split Squat(2 x 6kg) x 10 each leg(2 x 6kg) x 10 each leg(2 x 6kg) x 10 each leg Straight Leg Deadlifts30kg x 630kg x 830kg x 1027.5kg x 12 PLANK - 1 min One Legged Cable Kickbacks3.4kg x 10 each leg3.4kg x 10 each leg Dumbbell Chest Press(2 x 7kg) x 12(2 x 8kg) x 10(2 x 9kg) x 8(2 x 9kg) x 6 Dumbbell Fly 5kg x 10Push Ups 15 toes + 15 knees Dumbbell Fly 5kg x 10Push Ups 15 toes + 15 knees Dumbbell Fly 5kg x 10Push Ups 15 toes + 15 knees PM - Cardio Ran 3.72km in 22 mins, 41 secs That's it for today - night! Link to comment Share on other sites More sharing options...
kore Posted February 7, 2012 Author Share Posted February 7, 2012 Today was just cardio - I'm trying to build up to running long, which I've never done before so is a challenge for me. Tuesday 7th February 2012 PM - Cardio Ran 3.72km in 23 mins, 13 secs A shoulders, triceps and core resistance session on for tomorrow! Night Link to comment Share on other sites More sharing options...
kore Posted February 8, 2012 Author Share Posted February 8, 2012 (edited) Wednesday 8th February 2012 AM - Resistance: Shoulders, Triceps and Core Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Tricep Cable Pushdowns17kg x 1017kg x 1017kg x 10 Skull Crushers10kg x 1010kg x 1010kg x 10 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball 5kg x 15Oblique Hanging Leg Raise x 10 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball 5kg x 15Oblique Hanging Leg Raise x 10 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball 5kg x 15Oblique Hanging Leg Raise x 10 Edited February 23, 2012 by kore Link to comment Share on other sites More sharing options...
kore Posted February 9, 2012 Author Share Posted February 9, 2012 Today was just cardio again. I went for a run with a friend in a different part of town - which had some unexpected hills, but was fun!! Thursday 9th February 2012 AM - Cardio Ran 3.6km in 23 mins, 56 secs A back and biceps resistance session on for tomorrow! Night Link to comment Share on other sites More sharing options...
kore Posted February 11, 2012 Author Share Posted February 11, 2012 So - somehow I hurt my lower back last week - the devastation!! I finally admitted this to myself and went to the physio, who said no running or weights that affect lower back for at least a week. I'm pretty bummed, but am going to do my best to listen to that advice! Will still see how I go at indoor soccer tomorrow though, but will hold off on running long. I also ended up taking yesterday as my rest day for the week. Saturday 11th February 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown28.4kg x 1028.4kg x 1028.4kg x 10 Seated Cable Row32kg x 1032kg x 1032kg x 1027kg x 8 *drop set PLANK - 1 min, 10 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown28.4kg x 1528.4kg x 1528.4kg x 1523.8kg x 10 *drop set PLANK - 1 min, 5 secs Alternating Dumbbell Curl (Seated)6kg x 12 (each arm)7kg x 10 (each arm)8kg x 8 (each arm) Alternating Hammer Curl7kg x 10 (each arm)7kg x 10 (each arm)7kg x 10 (each arm) PLANK - 1 min See ya! Link to comment Share on other sites More sharing options...
SumoSprout Posted February 11, 2012 Share Posted February 11, 2012 Thanks for posting your routine!! It is a great source of motivation for me Link to comment Share on other sites More sharing options...
kore Posted February 11, 2012 Author Share Posted February 11, 2012 Thanks SumoSprout!! Looking forward to seeing your workout journal soon too! Link to comment Share on other sites More sharing options...
CCor Posted February 12, 2012 Share Posted February 12, 2012 Great work Kore! You are kicken butt! Link to comment Share on other sites More sharing options...
kore Posted February 12, 2012 Author Share Posted February 12, 2012 Hahaa! Thanks CCor Can't wait to see what you've been up to at the gym in your journal! Link to comment Share on other sites More sharing options...
kore Posted February 12, 2012 Author Share Posted February 12, 2012 So... my lower back still hurts quite a bit Played paintball this morning, which probably didn't help - but it was for a mate's birthday. I took it pretty easy at indoor soccer too, but not feeling particularly great! Sunday 12th February 2012 PM - Cardio Indoor soccer - 40 mins no subs (keeper for one quarter) I've got a legs and chest resistance session on for tomorrow, but will have to skip or substitute some of the exercises till my lower back is back in business. Not going to let it get me down though!! Night all Link to comment Share on other sites More sharing options...
kore Posted February 13, 2012 Author Share Posted February 13, 2012 (edited) Took it easy at the gym today and swapped out most of my leg exercises (squats, lunges and deadlifts) because of my lower back. I'm hoping it will be better soon so I can get back to normal! I feel like going for a run, but I'm not allowed Monday 13th February 2012 PM - Resistance: Legs and Chest Leg Press71kg x 1068kg x 1268kg x 12 Leg Extensions50kg x 1050kg x 1050kg x 10 PLANK - 1 min, 10 secs Seated Leg Curl43kg x 640kg x 838kg x 1036kg x 12 One Legged Cable Kickbacks3.4kg x 10 each leg (had to stop coz I could feel it in my back) PLANK - 1 min, 5 secs Dumbbell Chest Press(2 x 7kg) x 12(2 x 8kg) x 10(2 x 9kg) x 8(2 x 9kg) x 8 Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Just cardio on for tomorrow. Haven't figured out what I'm going to do instead of running yet though! Edited February 22, 2012 by kore Link to comment Share on other sites More sharing options...
kore Posted February 15, 2012 Author Share Posted February 15, 2012 (edited) Wednesday 15th February 2012 PM - Resistance: Shoulders, Triceps and Core Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Tricep Cable Pushdowns17kg x 1017kg x 1017kg x 10 Bench Dips (feet up) x 20 Skull Crushers10kg x 1010kg x 1010kg x 10 Bench Dips (feet up) x 20 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 12 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 12 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 12 PM - Cardio (light) Bike ride 25 mins Edited February 23, 2012 by kore Link to comment Share on other sites More sharing options...
kore Posted February 16, 2012 Author Share Posted February 16, 2012 Thursday 16th February 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown28.4kg x 1028.4kg x 1028.4kg x 1023.8kg x 8 *drop set Seated Cable Row32kg x 1032kg x 1032kg x 1027kg x 8 *drop set PLANK - 1 min, 10 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown28.4kg x 1528.4kg x 1528.4kg x 1523.8kg x 10 *drop set PLANK - 1 min, 5 secs Alternating Dumbbell Curl (Seated)6kg x 12 (each arm)7kg x 10 (each arm)8kg x 8 (each arm) Alternating Hammer Curl7kg x 10 (each arm)7kg x 10 (each arm)7kg x 10 (each arm) PLANK - 1 min, 5 secs PM - Cardio (light) Bike ride 25 mins Link to comment Share on other sites More sharing options...
kore Posted February 22, 2012 Author Share Posted February 22, 2012 So... I've been on a bit of a bender! I think it's because I've been so bummed out from my back being sore and not being able to train properly or run. So I've been feeling really sluggish and crappy, eating poorly, not sleeping well and just generally being grumpy! Haven't trained at all since last Thursday till today and again had to do a modified legs session because of my back. At least this injury has made me realise that compound exercises are definitely what it's all about for legs! Because I can't do them at the moment - after training legs last Monday without squats/deadlifts etc - I wasn't even sore the next day! I feel very slack, but am going to let my back get better before I eff it up again Wednesday 22nd February 2012 PM - Resistance: Legs and Chest Leg Press68kg x 1068kg x 1068kg x 10 Leg Extensions50kg x 1050kg x 1050kg x 10 PLANK - 1 min, 10 secs Seated Leg Curl43kg x 640kg x 838kg x 1036kg x 12 PLANK - 1 min, 10 secs Dumbbell Chest Press(2 x 7kg) x 12(2 x 8kg) x 12(2 x 9kg) x 8(2 x 10kg) x 6 Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees PM - Cardio (light) Bike ride 25 mins Tomorrow is shoulders, triceps and core. BYE! Link to comment Share on other sites More sharing options...
C.O. Posted February 22, 2012 Share Posted February 22, 2012 Aussies and Kiwis are taking this forum by storm. Its pretty cool. Glad to have you on here sharing with all of us. -Dylan Link to comment Share on other sites More sharing options...
kore Posted February 23, 2012 Author Share Posted February 23, 2012 Haha - thanks Dylan! It's great to be able to read stuff from such a wide range of people on here. Very inspiring and motivating Link to comment Share on other sites More sharing options...
kore Posted February 23, 2012 Author Share Posted February 23, 2012 Starting to feel a bit cheerier and have been eating good food and sleeping better. AND my back seems to finally be on the mend - hoping to be able to start training properly again next week!! Thursday 23rd February 2012 PM - Resistance: Shoulders, Triceps and Core Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Giant SetDumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 3kg) x 10 Tricep Cable Pushdowns17kg x 1017kg x 1017kg x 10 Bench Dips (feet up) x 20 Skull Crushers10kg x 1010kg x 1010kg x 10 Bench Dips (feet up) x 20 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 12 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 12 Core CircuitKneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 14 PM - Cardio (light) Bike ride 25 mins Back and biceps resistance session on for tomorrow morning - YAY! Link to comment Share on other sites More sharing options...
kore Posted February 24, 2012 Author Share Posted February 24, 2012 Friday 24th February 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown28.4kg x 1028.4kg x 1028.4kg x 1023.8kg x 8 *drop set Seated Cable Row32kg x 1032kg x 1032kg x 1027kg x 8 *drop set PLANK - 1 min, 10 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown28.4kg x 1528.4kg x 1528.4kg x 1523.8kg x 10 *drop set PLANK - 1 min, 10 secs Alternating Dumbbell Curl (Seated)6kg x 12 (each arm)7kg x 10 (each arm)8kg x 8 (each arm) Alternating Hammer Curl7kg x 10 (each arm)7kg x 10 (each arm)7kg x 10 (each arm) PLANK - 1 min, 10 secs PM - Cardio (light) Bike ride 25 mins Link to comment Share on other sites More sharing options...
kore Posted February 26, 2012 Author Share Posted February 26, 2012 I think my back is actually feeling better, so I'm hoping to start training properly again from tomorrow. But will still make an effort to ease back into it - because the worst thing that could happen is that it ends up back at square one and for me to have to spend another few weeks out of action. I've got a legs/chest resistance session on for the morning and am excited about getting back into the squats! But might hold off on weighted ones for this week. Also, not going to attempt deadlifts just yet. I'm a bit bummed that by pretty much doing no cardio for the last couple of weeks, I've probably lost a lot of the progress I made with my running long. But am trying not to let it get to me and am hoping it won't take long for me to build my cardio fitness back up. Plan for the week:(my back better not get in the way of this or I'll be pissed ) MondayAM - legs/chest TuesdayAM - shoulders/triceps/corePM - jog WednesdayAM - interval training (running) ThursdayAM - back/bicepsPM - jog FridayAM - legs/chest SaturdayREST SundayPM - Indoor Soccer Wish me luck! Link to comment Share on other sites More sharing options...
kore Posted February 27, 2012 Author Share Posted February 27, 2012 My back held it together pretty well today - yay! But still being cautious Was supposed to train in the morning, but that was a bit of a fail - so ended up going after work. Monday 27th February 2012 PM - Resistance: Legs and Chest Incline Leg Press65kg x 1570kg x 1575kg x 15 Squats (no weight)20 x 4 sets PLANK - 1 min, 30 secs Dumbbell Single Leg Split Squat(2 x 6kg) x 10 each leg(2 x 6kg) x 10 each leg(2 x 6kg) x 10 each leg Seated Leg Curl43kg x 640kg x 838kg x 1036kg x 12 PLANK - 1 min, 30 secs One Legged Cable Kickbacks3.4kg x 10 each leg3.4kg x 10 each leg Dumbbell Chest Press(2 x 8kg) x 12(2 x 9kg) x 10(2 x 9kg) x 10(2 x 10kg) x 8 Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Dumbbell Fly (2 x 5kg) x 10Push Ups 15 toes + 15 knees Tomorrow I promise - I'm going to do shoulders/triceps/core in the morning!! Then going to attempt my first run in weeks after work Night all! Link to comment Share on other sites More sharing options...
kore Posted February 28, 2012 Author Share Posted February 28, 2012 Gym this morning was awesome! Then it rained heavily all night so didn't run, but am actually kinda glad as it's given my back one more deal to heal Was planning on doing some interval training with CCor tomorrow morning, but it's supposed to continue raining lots, so we've decided to reschedule. Not sure what I'll do instead, but aiming to do some cardio at the gym after work. Tuesday 28th February 2012 AM - Resistance: Shoulders, Triceps and Core Giant Set x 3Dumbbell Shoulder Press (2 x 5kg) x 10Seated Side Lateral Raise (2 x 2kg) x 10Seated Rear Delt Raise (2 x 2kg) x 10Dumbbell Upright Row (2 x 4kg) x 10 Tricep Cable Pushdowns17kg x 10 x 3 sets Bench Dips (feet up) x 20 Skull Crushers10kg x 10 x 3 sets Bench Dips (feet up) x 20 Core Circuit x 3Kneeling Cable Crunch 23.8kg x 15Weighted Swiss Ball Crunch 5kg x 15Cross-body Swiss Ball Crunch x 14 PM - Cardio (light) Bike ride 25 mins Night! Link to comment Share on other sites More sharing options...
kore Posted March 1, 2012 Author Share Posted March 1, 2012 Thursday 1st March 2012 PM - Resistance: Back and Biceps Wide Grip Lat Pulldown28.4kg x 10 x 3 sets23.8kg x 8 *drop set Seated Cable Row32kg x 10 x 3 sets27kg x 8 *drop set PLANK - 1 min, 30 secs Barbell Bent-over Row (skipped coz of injury) Underhand Cable Pulldown28.4kg x 15 x 3 sets23.8kg x 10 *drop set PLANK - 1 min, 30 secs Alternating Dumbbell Curl (Seated)6kg x 12 (each arm)7kg x 10 (each arm)8kg x 8 (each arm) Alternating Hammer Curl7kg x 10 (each arm) x 3 sets PLANK - 1 min, 20 secs Link to comment Share on other sites More sharing options...
C.O. Posted May 4, 2012 Share Posted May 4, 2012 How has your back been holding up? Seen any progress in strengthening it? Link to comment Share on other sites More sharing options...
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