LoveMyGSDs Gym Log
I have a gym log on another site, but I'm copying it to a log here. To give you a little background, I've considered myself a bodybuilder since 2002. I have very large muscle mass naturally and like to take advantage of that. When I was down at my goal weight, I was 150 lbs and had only 17% body fat--not too shabby for a female who's only 5'5".
With the help of some fellow female bodybuilders on another site, I've just started a great new workout plan. Thursday's are UBWO Friday's are LBWO Sunday's are FBWO I try to get some HIIT in 1-2 times per week and do 15-20 minutes of SS after each workout. |
4/19/07 --Thurs
Powerlifting squats
5x6 ~ 80 lbs (Will try 100 lbs next time.) Romanian deadlifts 5x6 ~ 70 lbs (Will try 90 lbs next time.) Assisted dips 1x6 ~ 40 lbs assistance 2x5 ~ 34 lbs assistance (I was surprised I only needed 34 lbs of assistance.) Leg press-low & close 2x5 ~ 295 lbs 1x3 ~ 315 lbs (I may go 3x3 ~ 315 lbs next time.) Cable pressdowns 1x6 ~ 70 lbs 1x6 ~ 80 lbs 1x5 ~ 90 lbs (I'll go with 90 lbs from now on.) Seated alternating bicep curls (Note to self....do these first next time, NOT after hammer curls. My hammer curls are stonger than my SABCs. I didn't have enough rest time after the hammer curls either.) 1x2 ~ 25 lbs (felt pathetic there) 1x6 ~ 22.5 lbs 1x4 ~ 25 lbs Hammer curls 1x6 ~ 27.5 lbs 2x4 ~ 30 lbs My legs were so noodle like after this workout that I could only do 15 minutes of SS on the elliptical before I thought I would collapse. |
Woot! :agree: :yay: :hyper: :spin:
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4/20/07--Friday
Note to self....switch Thursday and Friday workouts. The pullovers were pretty tough after Thursday's tricep work.
pullovers 1x6 ~ 110 lbs 2x4 ~ 120 lbs assisted pullups wide grip 1x7 ~ 82 lbs assistance 1x4 ~ 64 lbs assistance narrow grip 2x5 ~ 64 lbs assistance seated bent over side laterals 1x8 ~ 20 lbs 2x5 ~ 25 lbs dumbell press (I haven't done these in a long while and my weight was lower then I would have liked. Hopefully it will go up soon.) 1x8 ~ 20 lbs 1x6 ~ 22.5 lbs 1x3 ~ 25 lbs laterals 3x4 ~ 25 lbs calf raises (on leg press machine) (I don't want my calves to get crazy big on me, so I went with lower weights and higher reps on this one.)*** 3x10 ~ 295 lbs toe raises (on leg press machine for tibialis) 3x6 ~ 295 lbs Side Bends (one side at a time w/ dumbbell) 1x8 ~ 40 lbs 1x6 ~ 45 lbs 1x5 ~ 55lbs Kneeling crunch 1x12 ~ 80 lbs (sold myself short on guessing the weight for this one.) 1x10 ~ 90 lbs 1x8 ~ 100 lbs 1x5 ~ 120 lbs I skipped my SS becuase I was late to meet my sis and her dh for dinner. ***I have VERY large, muscular calves. They are the part of my body that always has the lowest body fat %. At 150 lbs and 17% body fat, my calves measure 17.25 " (left) and 17.5" (right). :eek: That's why there's a comment about lower weight on my calves. |
4/22/07--Sunday
Leg Curls
1x6 ~ 70 lbs 2x4 ~ 80 lbs (I haven't done these in a while and they were weaker then I would have liked.) Seated Leg Extensions 1x6 ~ 80 lbs 1x5 ~ 90 lbs 1x4 ~ 100 lbs Low Incline Press 1x6 ~ 105 lbs 2 x 5 ~ 120 lbs Seated Cable Row 1x6 ~ 125 lbs 2x4 ~ 140 lbs Leg Press (high) 1x8 ~ 255 lbs 1x6 ~ 275 lbs 1x5 ~ 295 lbs Torso Rotation 3x5 ~ 120 lbs Nautilis Crunches 3x5 ~ 100 lbs Dumbell Row 1x6 ~ 45 lbs 2x5 ~ 50 lbs Incline Flys 3x8 ~ 30 lbs 20 minutes SS (elliptical) I had to do my FBWO again on Tuesday 4/24 becaue I'm unable to go to the gym tomorrow (Sun 4/29). |
4/26/07--Thurs
I had to miss my workout today because I got a migraine. I've combined part of my UBWO and LBWO to make a FBWO (different from my other one) to do on Friday to make up for missing a day.
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4/27/07--Friday (My Anniversary)
I forgot to bring my gym notebook to work today, so I'm going off memory for the weights/sets/reps. I'm pretty sure I have everything right, except the assisted chins. I'll correct those next week.
Powerlifting squats (still a bit cautious on this until I'm certain there will be no knee pain--so far, so good) 3x8 ~ 90 lbs Romanian deadlifts (still need a bit of work on my form before I increase the weight. I have some back pain on the right side this morning.) 3x8 ~ 80 lbs Assisted dips 3x5 ~ 34 lbs assistance Pullovers 3x6 ~ 110 lbs Dumbell press 3x5 ~ 25 lbs Kneeling crunches 3x6 ~ 120 lbs Assisted chins (this is the only exercise I can't remember the exact weights on) underhand 2x5 ~ around 50 lbs overhand 2x5 ~ around 60 lbs 20 minutes of SS on the cool new bikes with the video screens. |
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haha my post kinda got lost up there somewhere :D |
I'll be out of town and nowhere near a gym for Sunday's workout, so it's going to be skipped. However, I will be getting lots of exercise hiking and playing with my dogs while out of town. I *may* try to fit in a workout on Tues, when I get back, but I don't know if that will work out at this point.
Oh, I generally do HIIT on Tuesdays. I don't usually write down exactly what I'm doing because it's generally the same. I do it outside, with my dogs, and do sprints/walks in intervals of either 20/40 or 30/60. I want to try a new program I read about on the stationary bike that's 8/12 with 60 total sprints. I'm sure I'll have to work up to that, but I haven't even started yet. |
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I was busy copying and pasting. It's a good thing I haven't had the log going for long! |
I was out of town on Sunday, my usual gym day, but I did get a ton of exercise. DH and I went on a 4 (or 5...can't remember) mile hike on Monday and my calves are killing me! I'll be back in the gym tomorrow.
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Thursday 5/3/07
pullovers (I improved a little here.)
2x5 ~ 115 lbs 1x4 ~ 115 lbs assisted pullups (I'm seeing improvement here already.) wide grip 1x6 ~ 70 lbs assistance 1x5 ~ 64 lbs assistance narrow grip 1x6 ~ 64 lbs assistance 1x5 ~ 58 lbs assistance seated bent over side laterals 3x6 ~ 25 lbs per side dumbell shoulder press (These improved already.) 1x6 ~ 25 lbs per side 2x5 ~ 25 lbs per side laterals 1x6 ~ 22.5 lbs per side 2x5 ~ 25 lbs per side calf raises (on leg press machine) 3x8 ~ 315 lbs toe raises (on leg press machine for tibialis) 3x6 ~ 295 lbs Side Bends (one side at a time w/ dumbbell) 3x8 ~ 50 lbs Kneeling crunch 2x6 ~ 120 lbs 20 minutes of SS on the treadmill |
Friday 5/4/07
Powerlifting squats
5x6 ~ 100 lbs (My left knee felt a little weak with these, but I don't have any pain today.) Romanian deadlifts 5x8 ~ 90 lbs Assisted dips 2x6 ~ 34 lbs assistance Leg press-low & close 2x6 ~ 295 lbs 1x5 ~ 315 lbs Cable pressdowns 1x6 ~ 80 lbs 2x5 ~ 90 lbs Seated alternating bicep curls (I forgot to do these before hammer curls AGAIN, but I did MUCH better then last time despite that.) 1x8 ~ 22.5 lbs 2x6 ~ 25 lbs Hammer curls 1x6 ~ 27.5 lbs 2x5 ~ 30 lbs (I say 2x5, but it was 2x4.5 with my left arm. I just couldn't quite get it all the way up on rep 5 for both sets. I did 2 extra sets of 2 reps just with my left arm.) 15 minutes SS on the arc trainer |
Oh God, I saw the funniest thing at the gym last night!!!! I walked into the weight room and my eyes were immediately drawn to this psycho chick. She had a 5 lb dumbbell in each hand and was flapping her arms around while doing things with her legs that can only be described adequately as dressage. (If you've never seen a horse doing dressage, go to uTube and watch a video.) My eyes met with the eyes of this guy on the other side of her, he smirked, and I ran from the weight room laughing. This other guy, who I almost ran into, said "what's so funny?", so I said "peek around the corner and you'll see." He did, then turned to be and just busted out laughing as well.
I have no clue what she thought she was doing or who told her that would be any good for her at all, but it was a funny thing to watch. :lol: |
Sunday 5/6/07
Leg Curls (with toes pointed, so I lowered the weight a bit)
1x10 ~ 50 lbs 1x7 ~ 60 lbs 1x5 ~ 70 lbs Seated Leg Extensions 2x6 ~ 90 lbs 1x5 ~ 100 lbs Low Incline Press 3x6 ~ 120 lbs Seated Cable Row 3x5 ~ 140 lbs Leg Press (high) 1x6 ~ 295 lbs 2x4 ~ 315 lbs Torso Rotation 3x6 ~ 120 lbs Nautilis Crunches 1x8 ~ 100 lbs 2x6 ~ 115 lbs Dumbell Row 3x6 ~ 45 lbs Incline Flys 3x8 ~ 30 lbs 15 minutes SS on treadmill |
Thursday 5/10/07
pullovers
2x5 ~ 115 lbs 2x4 ~ 115 lbs (I just can't manage to get a 5th rep out beyond 2 sets. Maybe next week.) assisted pullups (Improved on these again this week.) wide grip 1x6 ~ 64 lbs assistance 1x5 ~ 58 lbs assistance narrow grip 2x6 ~ 58 lbs assistance seated bent over side laterals 3x6 ~ 25 lbs per side dumbell shoulder press 1x6 ~ 25 lbs per side 2x5 ~ 25 lbs per side laterals PR 3x6 ~ 25 lbs per side calf raises (on leg press machine) 3x10 ~ 315 lbs toe raises (on leg press machine for tibialis) 3x8 ~ 295 lbs Side Bends (one side at a time w/ dumbbell) 3x8 ~ 50 lbs Kneeling crunch 3x6 ~ 120 lbs 20 minutes of SS on the elliptical |
Friday 5/10/97
Powerlifting squats
2x8 ~ 100 lbs 1x6 ~ 110 lbs Romanian deadlifts 3x8 ~ 100 lbs Assisted dips 2x6 ~ 34 lbs assistance 1x5 ~ 28 lbs assistance Leg press-low & close 3x6 ~ 295 lbs Cable pressdowns 4x5 ~ 90 lbs Seated alternating bicep curls (I actually remembered to do these before my hammer curls this time. ) 4x5 ~ 25 lbs Hammer curls 3x5 ~ 30 lbs (I actually got the 5th rep in with my left arm on all 3 sets this time.) 15 minutes SS on the treadmill |
I skipped the gym on Sunday because of Mother's Day plans and am going tonight instead. I actually have energy today, so I'm hoping for a great workout.
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Tuesday 5/15/07
I felt like superwoman at the gym on Tuesday. I guess that's what happens when I actually get 8 hours of sleep the night before going.
Leg Curls 1x6 ~ 70 lbs 2x5 ~ 80 lbs (First time with 2 sets at the higher weight.) Seated Leg Extensions 1x6 ~ 90 lbs 1x5 ~ 100 lbs 1x4 ~ 110 lbs PR Low Incline Press 1x6 ~ 120 lbs 3x3 ~ 135 lbs (Added a third set at the higher weight.) Seated Cable Row 2x6 ~ 140 lbs 1x4 ~ 155 lbs PR Leg Press (high) 1x6 ~ 295 lbs 3x5 ~ 315 lbs (Increased by one rep and one set.) Torso Rotation 4x5 ~ 130 lbs PR (Also increased by one set.) Nautilis Crunches 3x6 ~ 115 lbs (Dropped the set ~ 110 lbs and added one at 115 lbs.) Dumbell Row 2x6 ~ 55 lbs (Dropped the set at a lower weight.) 2x4 ~ 60 lbs PR (Also added a set.) Incline Flys 4x8 ~ 30 lbs (Added a set. I didn't attempt to get the 35 lbs up in the air again, but I probably should have.) 15 minutes HIIT on bike |
Friday, 5/18/07
I had to skip my workout on Thursday because I was EXHAUSTED! So, I did Thursday's workout Friday. I'll do Friday's workout on Sunday. Then I'll catch back up and do Sunday's workout on Tuesday. Hopefully I can drag my butt to the gym 4 days next week (Tues, Thurs, Fri, Sun).
Here was yesterday's workout: pullovers 3x5 ~ 115 lbs (I finally got that 5th rep on my 3rd set!) assisted pullups (Improved on these again this week.) wide grip 1x6 ~ 64 lbs assistance 1x4 ~ 58 lbs assistance narrow grip 2x6 ~ 58 lbs assistance seated bent over side laterals 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side dumbell shoulder press 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side PR laterals PR 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side PR calf raises (on leg press machine) 1x10 ~ 315 lbs 1x8 ~ 335 lbs PR 1x6 ~ 355 lbs PR toe raises (on leg press machine for tibialis) 2x6 ~ 315 lbs PR 1x4 ~ 335 lbs PR Side Bends (one side at a time w/ dumbbell) 3x8 ~ 50 lbs Kneeling crunch 3x6 ~ 120 lbs 20 minutes of SS on the treadmill |
Sunday, 5/20/07
Powerlifting squats
1x8 ~ 95 lbs 2x6 ~ 115 lbs Romanian deadliftsPR 3x4 ~ 135 lbs Assisted dips 1x8 ~ 34 lbs assistance 1x6 ~ 28 lbs assistance 1x5 ~ 22 lbs assistance PR Leg press-low & close 2x6 ~ 315 lbs 1x5 ~ 335 lbs PR Cable pressdowns 1x8 ~ 80 lbs 1x7 ~ 90 lbs 1x6 ~ 100 lbs Seated alternating bicep curls 3x6 ~ 25 lbs Hammer curls 1x5 ~ 30 lbs 2x4 ~ 30 lbs (I was 2 reps shorter this time then last time with this workout. I think it's because I did the hammer curls too soon after the seated bicep curls.) 20 minutes HIIT outside with the dogs |
Tuesday, 5/22/07
Leg Curls 3x5 ~ 80 lbs Seated Leg Extensions 1x6 ~ 100 lbs 2x5 ~ 110 lbs Low Incline Press 1x6 ~ 120 lbs 2x4 ~ 135 lbs Seated Cable Row 3x4 ~ 155 lbs Leg Press (high) 3x5 ~ 315 lbs Torso Rotation 3x5 ~ 130 lbs Nautilis Crunches 3x6 ~ 115 lbs Dumbell Row 3x4 ~ 60 lbs Incline Flys 3x8 ~ 30 lbs I skipped my SS today because I was in a bad mood and everyone in the crowded gym was getting on my nerves. I just needed to get out of there. |
Thursday, 5/24/2007
pullovers
1x8 ~ 110 lbs 2x5 ~ 125 lbs PR assisted pullups (Improved on these again this week.) wide grip 1x6 ~ 64 lbs assistance 1x5 ~ 58 lbs assistance narrow grip 1x6 ~ 58 lbs assistance 1x5 ~ 52 lbs assistance seated bent over side laterals 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side dumbell shoulder press 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side laterals PR 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side calf raises (on leg press machine) 1x8 ~ 355 lbs 1x6 ~ 375 lbs PR 1x5 ~ 395 lbs PR toe raises (on leg press machine for tibialis) 3x6 ~ 335 lbs Side Bends (one side at a time w/ dumbbell) 3x8 ~ 50 lbs Kneeling crunch 2x6 ~ 120 lbs 1x5 ~ 130 lbs PR 20 minutes of SS on the elliptical |
Friday, 5/25/07
I was pretty tired all day, so I didn't expect to have the best workout. My legs were so weak, which was unfortunate since it was my LBWO day. I was strong in the bi/tri work I did. I did manage to keep the leg weights to last weeks PRs, but it was tough and I could barely walk up the stairs to get to my gym bag in the locker room after I finished. :o
Darren (my bodybuilder friend) gave me a tip on the RDL--use a mixed grip. That helped SO much, both in keeping the weight closer to my body as I lowered it and for my wrists in supporting the weight. The difference was really amazing! :thup: Powerlifting squats 3x5 ~ 115 lbs Romanian deadlifts 3x5 ~ 135 lbs Assisted dips 1x6 ~ 28 lbs assistance 2x5 ~ 22 lbs assistance Leg press-low & close 3x5 ~ 335 lbs Cable pressdowns 1x6 ~ 100 lbs 2x5 ~ 110 lbs PR Seated alternating bicep curls 1x6 ~ 25 lbs 2x4 ~ 27.5 lbs Hammer curls 3x5 ~ 30 lbs 15 minutes HIIT outside with the dogs |
Sunday, 5/27/07
Leg Curls
3x5 ~ 80 lbs Seated Leg Extensions 1x6 ~ 100 lbs 2x5 ~ 110 lbs Low Incline Press 3x4 ~ 135 lbs Seated Cable Row 3x5 ~ 155 lbs Leg Press (high) 3x6 ~ 315 lbs Torso Rotation 3x6 ~ 130 lbs Nautilis Crunches 3x6 ~ 115 lbs Dumbell Row 3x6 ~ 60 lbs Incline Flys 1x8 ~ 30 lbs 2x6 ~ 35 lbs PR |
Friday, 6/1/07
pullovers
1x8 ~ 110 lbs 2x5 ~ 125 lbs PR assisted pullups wide grip 1x8 ~ 64 lbs assistance 1x6 ~ 58 lbs assistance narrow grip 1x8 ~ 58 lbs assistance 1x6 ~ 52 lbs assistance seated bent over laterals skipped this one because of my lower back dumbell shoulder press 3x5 ~ 27.5 lbs per side laterals 1x6 ~ 25 lbs per side 2x5 ~ 27.5 lbs per side calf raises (on leg press machine) 1x8 ~ 375 lbs 2x6 ~ 295 lbs toe raises (on leg press machine for tibialis) 3x6 ~ 335 lbs Side Bends (one side at a time w/ dumbbell) skipped this one because of my lower back Kneeling crunch 1x8 ~ 120 lbs 2x6 ~ 130 lbs |
Hey Stacie! :) I am bad with remembering to come here and update my log--I've gotten too used to BLC, lol.
I love BGB. I've done it several times in the past, and it's done wonders for bringing up my main lifts. When I get back to my previous lifting weights (pre-baby), I plan to use BGB combined with wave-loading to really bump them up! Wendy did this last year at BLC, with great results. |
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I'm adding a bit of wave loading with my new routine. I'm hoping it will really help my squat. I hadn't done squats in a while and mine are just pathetic right now! The goal is to eventually get them up to half the weight of my leg press. Right now they're only about a third or less. |
Sunday, 6/3/07
Powerlifting squats
3x5 ~ 115 lbs Romanian deadlifts 3x6 ~ 135 lbs Assisted dips 3x5 ~ 22 lbs assistance Leg press-low & close 3x6 ~ 335 lbs Cable pressdowns 1x6 ~ 100 lbs 2x5 ~ 110 lbs Seated alternating bicep curls 3x5 ~ 27.5 lbs Hammer curls I skipped these. After considering the advice of someone who's opinion I greatly respect on strengh training, I saw that I didn't need 2 bicep isolation exercises in the same day. In the future I will drop the seated alternating bicep curls and keep the hammer curls. I just like hammer curls better. |
I'm going to try and get to the gym tonight to make up for missing it on Thursday. Of course all workouts this week depend on when my sister has her baby (she was due on Sat). I'll repeat my UBWO, instead of doing my FBWO, to give my LB time to rest.
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