Jump to content

kore LOVES to train!


kore
 Share

Recommended Posts

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

 

Me

female

26 years

179 cm

66 kg

23.7% body fat

 

Monday 6th February 2012

 

AM - Resistance: Legs and Chest

 

Incline Leg Press

70kg x 10

70kg x 10

70kg x 10

 

Smith Machine Squats

30kg x 6

27.5kg x 8

25kg x 10

22.5kg 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 Deadlifts

30kg x 6

30kg x 8

30kg x 10

27.5kg x 12

 

PLANK - 1 min

 

One Legged Cable Kickbacks

3.4kg x 10 each leg

3.4kg 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 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly 5kg x 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly 5kg x 10

Push 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

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

Wednesday 8th February 2012

 

AM - Resistance: Shoulders, Triceps and Core

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Tricep Cable Pushdowns

17kg x 10

17kg x 10

17kg x 10

 

Skull Crushers

10kg x 10

10kg x 10

10kg x 10

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball 5kg x 15

Oblique Hanging Leg Raise x 10

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball 5kg x 15

Oblique Hanging Leg Raise x 10

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball 5kg x 15

Oblique Hanging Leg Raise x 10

Edited by kore
Link to comment
Share on other sites

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

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 Pulldown

28.4kg x 10

28.4kg x 10

28.4kg x 10

 

Seated Cable Row

32kg x 10

32kg x 10

32kg x 10

27kg x 8 *drop set

 

PLANK - 1 min, 10 secs

 

Barbell Bent-over Row (skipped coz of injury)

 

Underhand Cable Pulldown

28.4kg x 15

28.4kg x 15

28.4kg x 15

23.8kg 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 Curl

7kg 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

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

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 Press

71kg x 10

68kg x 12

68kg x 12

 

Leg Extensions

50kg x 10

50kg x 10

50kg x 10

 

PLANK - 1 min, 10 secs

 

Seated Leg Curl

43kg x 6

40kg x 8

38kg x 10

36kg x 12

 

One Legged Cable Kickbacks

3.4kg 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 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly (2 x 5kg) x 10

Push Ups 15 toes + 15 knees

 

 

Dumbbell Fly (2 x 5kg) x 10

Push 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 by kore
Link to comment
Share on other sites

Wednesday 15th February 2012

 

PM - Resistance: Shoulders, Triceps and Core

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Tricep Cable Pushdowns

17kg x 10

17kg x 10

17kg x 10

 

Bench Dips (feet up) x 20

 

Skull Crushers

10kg x 10

10kg x 10

10kg x 10

 

Bench Dips (feet up) x 20

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-body Swiss Ball Crunch x 12

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-body Swiss Ball Crunch x 12

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-body Swiss Ball Crunch x 12

 

PM - Cardio (light)

 

Bike ride 25 mins

Edited by kore
Link to comment
Share on other sites

Thursday 16th February 2012

 

PM - Resistance: Back and Biceps

 

Wide Grip Lat Pulldown

28.4kg x 10

28.4kg x 10

28.4kg x 10

23.8kg x 8 *drop set

 

Seated Cable Row

32kg x 10

32kg x 10

32kg x 10

27kg x 8 *drop set

 

PLANK - 1 min, 10 secs

 

Barbell Bent-over Row (skipped coz of injury)

 

Underhand Cable Pulldown

28.4kg x 15

28.4kg x 15

28.4kg x 15

23.8kg 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 Curl

7kg 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

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 Press

68kg x 10

68kg x 10

68kg x 10

 

Leg Extensions

50kg x 10

50kg x 10

50kg x 10

 

PLANK - 1 min, 10 secs

 

Seated Leg Curl

43kg x 6

40kg x 8

38kg x 10

36kg 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 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly (2 x 5kg) x 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly (2 x 5kg) x 10

Push 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

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 Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Giant Set

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 3kg) x 10

 

Tricep Cable Pushdowns

17kg x 10

17kg x 10

17kg x 10

 

Bench Dips (feet up) x 20

 

Skull Crushers

10kg x 10

10kg x 10

10kg x 10

 

Bench Dips (feet up) x 20

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-body Swiss Ball Crunch x 12

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-body Swiss Ball Crunch x 12

 

Core Circuit

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-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

Friday 24th February 2012

 

PM - Resistance: Back and Biceps

 

Wide Grip Lat Pulldown

28.4kg x 10

28.4kg x 10

28.4kg x 10

23.8kg x 8 *drop set

 

Seated Cable Row

32kg x 10

32kg x 10

32kg x 10

27kg x 8 *drop set

 

PLANK - 1 min, 10 secs

 

Barbell Bent-over Row (skipped coz of injury)

 

Underhand Cable Pulldown

28.4kg x 15

28.4kg x 15

28.4kg x 15

23.8kg 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 Curl

7kg 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

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 )

 

Monday

AM - legs/chest

 

Tuesday

AM - shoulders/triceps/core

PM - jog

 

Wednesday

AM - interval training (running)

 

Thursday

AM - back/biceps

PM - jog

 

Friday

AM - legs/chest

 

Saturday

REST

 

Sunday

PM - Indoor Soccer

 

Wish me luck!

Link to comment
Share on other sites

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 Press

65kg x 15

70kg x 15

75kg 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 Curl

43kg x 6

40kg x 8

38kg x 10

36kg x 12

 

PLANK - 1 min, 30 secs

 

One Legged Cable Kickbacks

3.4kg x 10 each leg

3.4kg 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 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly (2 x 5kg) x 10

Push Ups 15 toes + 15 knees

 

Dumbbell Fly (2 x 5kg) x 10

Push 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

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 3

Dumbbell Shoulder Press (2 x 5kg) x 10

Seated Side Lateral Raise (2 x 2kg) x 10

Seated Rear Delt Raise (2 x 2kg) x 10

Dumbbell Upright Row (2 x 4kg) x 10

 

Tricep Cable Pushdowns

17kg x 10 x 3 sets

 

Bench Dips (feet up) x 20

 

Skull Crushers

10kg x 10 x 3 sets

 

Bench Dips (feet up) x 20

 

Core Circuit x 3

Kneeling Cable Crunch 23.8kg x 15

Weighted Swiss Ball Crunch 5kg x 15

Cross-body Swiss Ball Crunch x 14

 

PM - Cardio (light)

 

Bike ride 25 mins

 

Night!

Link to comment
Share on other sites

Thursday 1st March 2012

 

PM - Resistance: Back and Biceps

 

Wide Grip Lat Pulldown

28.4kg x 10 x 3 sets

23.8kg x 8 *drop set

 

Seated Cable Row

32kg x 10 x 3 sets

27kg x 8 *drop set

 

PLANK - 1 min, 30 secs

 

Barbell Bent-over Row (skipped coz of injury)

 

Underhand Cable Pulldown

28.4kg x 15 x 3 sets

23.8kg 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 Curl

7kg x 10 (each arm) x 3 sets

 

PLANK - 1 min, 20 secs

Link to comment
Share on other sites

  • 2 months later...

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share

×
×
  • Create New...