Increasing Mass, losing fat with JJ_Sungirl!
This afternoon, I achieved a personal record. This inspired to a start a gym log, so that I am able to look back and see all of my "iron achievements".
I did 105lbs. on the vertical bench press machine! WOOT! :thup: Next, I did 100lb. bench press on the Smith machine. This is a record I achieved last year and was able to repeat once more. I am going to be working towards pushing past those numbers every two weeks to achieve a strong, healthy lean body. Just to give you some fitness background on me, if you haven't read my journal: I am a fitness instructor and personal trainer. I teach fitness classes an average of 6 days a week. I don't do extra cardio and I lift weight in between my classes. I have been overtrained in the past, but I am getting better at picking the optimum times to workout in between classes. I teach yoga, bootcamp, indoor cycling and seniors low impact fitness right now. I'm looking forward to getting tighter, leaner and meaner! |
Pec and trap workout
Posting format: weight/reps on each set.
Warm up: R.O.M stretching. Vertical bench: warm up set: 45/15 Working sets, vertical bench: 90/10, 105/8, 105/6 (105lbs. personal best!!!!) Smith Machine bench press: 100/5, 100/2, 90/8, 80/5 DB Incline bench: 30/10, 30/10, 30/8 DB shrugs: 35/8, 35/8, 35/7 Pushups on toes: 7, 7, 7 Listened to: Legion Of Boom, Crystal Method. AWESOME! Tomorrow: Lats. |
Lat/bicep workout
Weight/Reps
cable lat pull down: 90/6, 80/10, 80/8 DB bent over row: 25/12, 25/10, 30/8, 35/6 cable wide grip row: 80/5, 75/8, 75/8, 75/6 straight arm standing lat pulldown: 40/7, 40/7, 40/7 DB bicep curls: 20/6, 15/10, 15/9, 15/9 Listened to KUBE 92.1 Rap station out of Seattle. Awesome stuff, great for working hard on the iron! No personal records today, but a satisfying workout. :D Tomorrow: Hams/Glutes/Abs |
Good for you JJ Sungirl! So you are a arobics instructor? I am a personal trainer trying to cut the fat. How do you eat? What % for fat and protein? I live in vancouver too so it is nice to know other fitness professionals are lcing.
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My ratios are about 30c/40p/30f. I find that "veggie-carbing" only doesn't give me energy to workout after my classes. I have to have some oatmeal or LC toast for breakfast! I also eat carbs post workout for muscle growth. I know there are a million theories out there as to why one should eliminate grains and cereals etc..but I can't workout without them. I have tried. This ratio works best for me. |
Hams/Glutes/Abs
Today's workout:weight/reps
DB SLDL: 15/10, 12/10, 12/10 Single leg DB SLDL: 15/10, 12/10, 12/10 Glute kickback on all fours, DB behind knee: 12/10, 12/10, 12/10 Supine ham curl on ball: 3 sets, 12 reps per set, body weight Lateral crunches: 3 sets, 20 reps per side Triple set abs: 30 seconds isometric hold/30 seconds crunch/ 30 seconds isometric hold. Did 3 sets, each set equalling 1 and 1/2 minutes. Listened to : Tony Monaco's Euromix |
Off Day
Today I am just relaxing, no workout. I have the craziest DOMS. DOMS= delayed onset muscle soreness. My last 2 workouts have been really intense and left me feeling blissfully sore. So, today I take a break and get back to it tomorrow night.
Tomorrow: Shoulders and SpinNSculpt class |
Yesterday: Did shoulder workout an spinNsculpt class. Too tired to write workout down, long day.
On the agenda for today: Pectoral workout later on tonight Will post up after it's done. |
No PR's today...totally pooped out
Okay, so today, I was all geared up to go for another PR: 110lbs on the Smith bench. It did NOT happen. I loaded up the plates and went for it. I got the bar 3/4 of the way up on the first rep and then my strength went...down the bar came. Luckily, the Smith has a rail and hooks on the side. I put the bar on the lowest rung and slid out from underneath it. NO GO. So, here's what I did: wt/reps
Smith bench: 100/3, 100/3, 95/3, 90/3 ...oh so terrible... DB Incline bench: 30/8, 30/7, 30/6, 30/5 DB flat bench: 25/12, 25/10, 25/8 Pec fly machine: 65/7, 65/7, 55/8, 55/8 Note: Got a good burn on the latter exercises. I wished I had finished with pushups instead..note to self. I thought I was well fueled for this workout..I guess not as much as I thought. I will try harder next time. |
Lat day! hurray!
Lat workout: weight/reps
**Note, numbers may be different than last workout, not because I am wussy and can't handle my iron, but because I was at a different gym and the machine weights vary from place to place! ;) Seated lat pulldown:75/8, 75/8, 75/6 Seated cable row: 60/8, 60/8, 60/8 DB bent over row: 25/10, 25/8, 25/8 Standing narrow grip pulldown: 35/10, 40/8, 40/8, 40/6 **Threw in some bicep curls between sets to kill time: 10/15, 20/8, 20/8, 20/8, 20/6 Listened to: Madonna's Confessions on the Dancefloor. |
Rest day from weight lifting today..all sore..DOMS in Chest and Back. Just doing gentle yoga tonight. For tomorrow, power yoga and Legs.
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I've got the power...
Oh Snap! Forgot to post yesterday! I did teach power yoga in the morning (although I am not sure how empowered I felt) LoL ;) Then, in the evening, I only had time to squeeze in 30 mins. of cardio. Yes, I did cardio my dreaded cardio...yuck! I did upright bike, 30 mins. on level 9. No legs...not enough time for both cardio and weight tranining.
On the agenda for today: some MORE cardio! Can you believe it, I am turning into a freakin' cardio bunny! :rolleyes: Oh well, I'll make the best of it...read my Oxygen mag and have my water and glutamine drink. Empower this! :thup: |
Leaner with every workout!
I am getting leaner with every workout! I am getting leaner with every workout! I am getting leaner with every workout! This is my new mantra...
Today: 30 mins. upright bike. Tomorrow: teaching 1 hr. bootcamp, then 1 hr. yoga classes directly afterward. I am going to be so tired afterward, then off to my other job. This will be the last weekend that I will teaching the 2 classes back to back on sunday mornings, then my schedule changes for the fall. |
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Done and done...I have a sore left foot...remnants of ongoing plantar fasciitis...gawd..I never get a ##$%** 'in' break from injuries!!!!!!! Ice, massage and stretching for my poor footsie tonight :( |
Tonight I am teaching spinNsculpt class (1.5 hrs. long). This will be my only exercise for today...feet still bothering me.
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