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Aruna's Training Log


Aruna
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I usually go to the gym 6 days a week. Monday's, Wednesday's, and Friday's are cardio days, usually spent on the elliptical. Tuesday's, Thursday's, and Saturday's are my lifting days. I just started doing some different exercises as I was inspired by everyone here. I'm also trying to get away from some of the machines, so I'm still feeling out how much weight I can actually do.

 

 

Saturday 2-18

Back Squats - 10x3 65lbs

Deadlifts - 10x3 80lbs

Goblet squats - 10x3 30lbs

Leg Press - 10x3 240lbs

Leg extensions - 10x3 65lbs

Single leg squats - 10x3 on each leg

Wall Sit - 2 minutes. I was optimistic going for 5 minutes, but that really didn't happen.

 

 

Sunday 2-19

Rest! Glorious rest!

Monday 2-20

50 minutes on the elliptical

 

 

Tuesday 2-21

Chest Fly - 10x3 w/15lb dumbbells

Chest Press - 10x3 w/20lb dumbbells

Rows - 10x3 70lbs

Lat pull down - 10x3 55lb

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 w/15lb dumbbells

Kickbacks - 10x3 w/10lbs dumbbells

Tricep pulldowns - 10x3 40lbs

Hammer curls - 10x3 w/15lb dumbbells

Barbell curls - 10x3 30lbs

 

 

Wednesday 2-22

50 minutes on the elliptical

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Thursday 2-23

Back Squats - 10x3 75lbs

Deadlifts - 10x3 85lbs

Goblet squats - 10x3 25lbs

Leg Press - 10x3 240lbs

Leg extensions - 10x3 65lbs

Single leg squats - 10x3 on each leg

 

 

I love leg days!

 

 

One of the only places I have any definition is in my calf muscles, which I never work on. Go figure.

 

http://img.photobucket.com/albums/v239/aruna180/calf.jpg

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Friday 2-24

50 Minutes on the Elliptical

Saturday 2-25

Chest Fly - 10x3 w/15lb dumbbells

Chest Press - 10x3 w/20lb dumbbells

Rows - 10x3 75lbs

Reverse Fly - 10x3 w/15lb dumbells

Lat pull down - 10x3 55lb

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x2 w/20lb 10x1 w/15lb dumbbells

Kickbacks - 10x3 w/10lbs dumbbells

Tricep pulldowns - 10x3 40lbs

Hammer curls - 10x3 w/15lb dumbbells

Barbell curls - 10x3 30lbs

Sunday 2-26

Rest Day!

 

Monday 2-27

Ran 2 miles, Walked 2 miles

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I have been thinking about some goals I would like to achieve so I thought I'd log them here.

 

1. Complete the 100 pushup challenge.

I have been working on this for awhile, but just never seem to get past week 3. In order to do this I will be using habitforge.com

 

2. Do at least 15 minutes of abs 4 days a week. I am also going to be using habitforge for this, as I will be doing my abs on the off days of the 100 pushup challenge.

 

3. Be able to leg press twice my body weight. Be able to squat 100 lbs.

 

4. Run or bike at least 2 times a week. This might not start right now, as I'm sorta a wimp when it comes to running in the cold, so this will probably be on hold for a few more weeks.

 

5. Eat totally raw, 80/10/10 at least 2 days a week. Usually I'm about 70% raw most days, but have trouble eating raw for dinner. I want to break the habit of thinking my dinner has to be cooked.

 

6. Loose 10lbs. Right now I weigh around 144 and I'm only 5 ft. I would like to loose a lot more, but right now I'm shooting for 10lb, and hopefully by reaching the rest of my goals this one will happen to.

 

 

My completion date for these goals is 5-14-12. Some of them, like running and doing abs will continue indefinitely.

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Wednesday 2-29

50 amazing minutes on the elliptical

 

Thursday 3-1

Chest Fly - 10x3 w/15lb dumbbells

Chest Press - 10x3 w/20lb dumbbells

Rows - 10x3 75lbs

Reverse Fly - 10x3 w/15lb dumbells

Straight Arm Lat pull down - 10x3 40lb

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Tricep pulldowns - 10x3 45lbs

Hammer curls - 10x3 w/15lb dumbbells

Barbell curls - 10x3 35lbs

 

 

 

As far as my goals go I did some abs the other day, but no pushups. Been kinda crazy this week but I plan on re-grouping this weekend so I can start out fresh next week and kill it.

 

I did reach my goal of eating raw 2 days. Tuesday was great, and I tracked my food using Cron-o-meter just to see how much I really had. I made it to 2762 calories, 35 g Protein and 13 g fat. I'm eating the same amount today, so the totals should be pretty similar.

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Damn gym 6 days a week. Maybe see if they have a room to rent there haha. But serious that's hardcore, definitely motivates those of us like me that go 3 days on a good week and 1 day on slacker weeks.

 

-Dylan

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Damn gym 6 days a week. Maybe see if they have a room to rent there haha. But serious that's hardcore, definitely motivates those of us like me that go 3 days on a good week and 1 day on slacker weeks.

 

-Dylan

 

 

Haha. Maybe I should! I never feel hardcore, because there are 2 other people that are there with me almost everyday, and they can lift a lot more than me.

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Well those people are probably pushing you harder so that's positive. I always feel whether its working out or playing sports or working or with anything in life that if I am working or training with people that are better than me it pushes me to get better results than if I am around people below my level.

 

-Dylan

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Friday 3-2

50 Minutes of cardio

Saturday 3-3

Back Squats - 10x3 75lbs

Deadlifts - 10x3 85lbs

Single leg squats - 10x3 on each leg 25lbs

Freehand Jump Squat 50x

Leg Press - 10x3 245lbs

Leg extensions - 10x3 70lbs

Monday 3-5 and Tuesday 3-6

50 minutes on the elliptical

 

Wednesday 3-7

Chest Fly - 10x3 w/15lb dumbbells

Chest Press - 10x3 w/20lb dumbbells

Rows - 10x3 80lbs

Reverse Fly - 10x3 w/15lb dumbells

Straight Arm Lat pull down - 10x3 45lb

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Tricep pulldowns - 10x3 45lbs

Hammer curls - 10x3 w/15lb dumbbells

Barbell curls - 10x3 35lbs

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Thursday 3-8

Freehand Jump Squats 50x

Single leg squats - 10x3 on each leg 25lbs

Back Squats - 10x3 85lbs

Deadlifts - 10x3 95lbs

Leg Press - 10x3 245lbs

Leg extensions - 10x3 70lbs

 

Then because it's beautiful out today, and I'm a masochist, I walked about half a mile to the parking garage at the mall and ran stairs for about 10 minutes. The odds are not in my favor for being able to walk tomorrow.

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Friday 3-9

50 minutes on the elliptical

Saturday 3-10

Chest Press - 10x w/25lb 10x2 w/20lb dumbbells

Chest Fly - 10x3 w/15lb dumbbells

Rows - 10x3 80lbs

Reverse Fly - 10x3 w/15lb dumbells

Straight Arm Lat pull down - 10x3 45lb

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Tricep pulldowns - 10x3 45lbs

Hammer curls - 10x3 w/15lb dumbbells

Barbell curls - 10x3 35lbs

 

Sunday 3-11

Rest Day!

 

Monday 3-12

50 minutes on the elliptical

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Tuesday 3-13

Freehand Jump Squats 50x

Single leg squats - 10x3 on each leg 25lbs

Back Squats - 10x3 85lbs

Deadlifts - 10x3 95lbs

Leg Press - 10x3 245lbs

Leg extensions - 10x3 70lbs

 

Then I walked around 1 mile and ran stairs for 15 minutes.

Wednesday 3-14

50 minutes on the elliptical this morning

40 minute walk this afternoon

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Thursday 3-15

Chest Press - 10x w/25lb 10x2 w/20lb dumbbells

Chest Fly - 10x3 w/15lb dumbbells

Rows - 10x3 80lbs

Reverse Fly - 10x3 w/15lb dumbells

Straight Arm Lat pull down - 10x3 45lb

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Skull Crushers - 10x3 w/15lb dumbbells

Hammer curls - 10x3 w/15lb dumbbells

Barbell curls - 10x3 35lbs

 

20 minutes of running stairs

 

Friday 3-16

Ran a little over 2 miles

10 minutes of stairs

15 minutes of abs

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Saturday 3-17

Freehand Jump Squats 50x

Single leg squats - 10x3 on each leg 25lbs

Back Squats - 10x3 85lbs

Stiff legged deadlifts - 10x3 65lbs

Leg Press - 10x3 250lbs

Leg extensions - 10x3 70lbs

 

 

And since I was alone at the gym this morning I decided to get a picture of my bicep ^__^

 

http://img.photobucket.com/albums/v239/aruna180/IMG_0476.jpg

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Monday 3-19

50 minutes on the elliptical

15 minutes of abs

 

Tuesday 3-20

45 minutes on the elliptical

 

Wednesday 3-21

Chest Press - 10x2 w/25lb 10x1 w/20lb dumbbells

Chest Fly - 10x3 w/15lb dumbbells

Rows - 10x3 80lbs

Reverse Fly - 10x3 w/15lb dumbbells

Lat pull down - 10x3 55lbs

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Hammer curls - 10x3 w/15lb dumbbells

 

15 minutes of abs

 

 

 

 

It's been rainy all week so no running or stairs outside. It's suppose to clear up by tomorrow so hopefully I'll get outside soon!

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Thursday 3-22

45 minutes on the elliptical in the morning

Ran about 2 miles then 10 minutes of stairs in the afternoon

 

Friday 3-23

Back Squats - 10x3 90lbs

Stiff legged deadlifts - 10x3 65lbs

Leg Press - 10x3 250lbs

Leg extensions - 10x3 70lbs

 

Saturday 3-24

Chest Press - 10x3 w/25lb dumbbells

Chest Fly - 10x3 w/15lb dumbbells

Rows - 10x3 80lbs

Reverse Fly - 10x3 w/15lb dumbbells

Straight Arm Lat pull down - 10x3 50lbs

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Bicep curls - 10x3 w/15lb dumbbells

 

15 minutes of abs

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Sunday 3-25

REST!

 

Monday 3-26

Ran for 45 minutes

 

Tuesday 3-27

Back Squats - 10x3 90lbs

Stiff legged deadlifts - 10x3 65lbs

Single leg squats - 10x3 on each leg 35lbs

Leg Press - 10x3 250lbs

Leg extensions - 10x3 70lbs

 

Ran about 1/2 mile and then did stairs for 10 minutes.

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Wednesday 3-28

45 minutes on the elliptical

 

Thursday 3-29

Chest Press - 10x3 w/25lb dumbbells

Chest Fly - 10x3 w/20lb dumbbells

Rows - 10x3 80lbs

Reverse Fly - 10x3 w/15lb dumbbells

Straight Arm Lat pull down - 10x3 50lbs

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Bicep curls - 10x3 35 lbs

 

Started the 100 pushup challenge on week 3

10 minutes of abs

 

Ran for about 1 mile then ran stairs for 10 minutes.

 

 

 

This has been my dinner at least 2 nights a week: Romaine Lettuce, sweet peppers, carrots, celery, green onion, and an avocado. YUM!

And yes, I eat it out of a giant bamboo serving bowl. There is a lot of it!

 

http://img.photobucket.com/albums/v239/aruna180/IMG_0482.jpg

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Friday 3-30

50 minutes on the elliptical

 

Saturday 3-31

Freehand Jump Squats 50x

Back Squats - 10x3 95lb

Deadlifts - 10x3 65lbs

Single leg squats - 10x3 on each leg 35lbs

Leg Press - 10x1 250lbs, 10x1 255lbs, 10x2 260lbs! I starting increasing the weight to see what would happen and I was able to keep going just fine!

Leg extensions - 10x3 75lbs

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Sunday 4-1

Rest Day

 

Monday 4-2

50 minutes on the elliptical

 

Tuesday 4-3

Chest Press - 10x3 w/25lb dumbbells

Chest Fly - 10x3 w/20lb dumbbells

Rows - 10x3 85lbs

Reverse Fly - 10x3 w/15lb dumbbells

Straight Arm Lat pull down - 10x3 50lbs

Lateral raises - 10x3 w/10lb dumbbells

Shoulder Press - 10x3 40lbs

Kickbacks - 10x3 w/10lbs dumbbells

Bicep curls - 10x3 35 lbs

 

100 pushup challenge week 3

10 minutes of abs

 

Ran for about 1 mile then ran stairs for 10 minutes.

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