Heavy Lifting Log
I am not new to logging my workouts on forums but many will find my lifting to be extreme, I do not want to intimidate anybody so I will not post my weights initially while I see how well I fit into this forum and work out how active the support is here (I am looking for a forum where I am not talking to myself most of the time)
My basic Stats Female Age: 40 Weight: Fluctuating between 89 - 93 kg Goals: Improve bodyfat %, drop to competition weight of just under 84 kg, Break Australian Masters Bench Press Record in competition, not just in the gym. Profession: Coach/Sports Trainer also qualified PT but not actively working as such. Diet: Targeted Keto Diet Today was a light exercise day Morning 10 Minute walk 100 calf raises 5 X 10 380° Twist Jumps 7 X 10 Clap Pushups, 1 X 5 Clap Pushups 5 X 10 Surf Getups 5 X 40 DB Woodchops 10 Minute walk Afternoon Rushfit cardio DVD |
Barbell Squat:
10,8,8,5,3 Leg Press: 10, 3 X 10 Barbell Glute Bridge: 3 X 10 3 X bodyweight glute bridge held for 1 minute each on a vibration platform not a bad session, well below max on leg press, had a slight problem with passive insufficiency in calves during glute bridges |
ok it just looks odd posting a workout without the weights included soooo...
Tricep Day Close-Grip Barbell Bench Press: 10 ~20 kg 10 ~40 kg 10 ~60 kg 8 ~70 kg Lying Barbell Triceps Extension ("Skullcrusher"): 10 ~ 40 kg 8 ~ 50 kg 8 ~ 50 kg Triceps Pushdown: 10 ~ 65 kg 8 ~ 75 kg 5 ~ 77.5 kg 3 ~ 80 kg x Bent-Arm Dumbbell Pullover: 10 ~ 12 kg 10 ~ 17.5 kg 5 ~ 20 kg Dips - Triceps Version: 5 reps 5 reps Bench Dip (Seated Dip): 20 reps 20 reps completed on vibration platform, feet on normal bench |
was at the hospital all day for my sons surgery so did not get to do my usual workout, only completed the Spark Circuit
|
Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg 20 kg || 20 kg || 20 kg || 5 kg 20 kg || 20 kg || 20 kg || 5 kg All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Used as warmup Sumo Deadlift: 60 kg x 10 reps 80 kg x 5 reps 100 kg x 5 reps Barbell Shrug: 120 kg x 10 reps 120 kg x 10 reps 120 kg x 10 reps Deficit Barbell Deadlift: 60 kg x 10 reps 70 kg x 10 reps 70 kg x 10 reps Weighted Hyperextension: 45 kg x 10 reps 45 kg x 10 reps 45 kg x 10 reps Seated Cable Row: 65 kg x 10 reps 70 kg x 10 reps 75 kg x 10 reps Stretching: 0:15:00 Will Tackle a TapOut XT DVD this afternoon |
Spark Circuit (Barbell):
25 kg || 25 kg || 25 kg || 10 kg 25 kg || 25 kg || 25 kg || 10 kg 25 kg || 25 kg || 25 kg || 10 kg All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Barbell Bench Press: 20 kg x 10 reps 20 kg x 10 reps 40 kg x 10 reps 50 kg x 10 reps 60 kg x 5 reps 60 kg x 5 reps 70 kg x 5 reps No spotters in an empty after hours gym, kept weights down but completed a few extra reps Barbell Incline Bench Press: 30 kg x 10 reps 40 kg x 10 reps 50 kg x 5 reps 50 kg x 5 reps 55 kg x 5 reps Incline Dumbbell Bench Press: 12.5 kg x 10 reps 15 kg x 10 reps 17.5 kg x 10 reps 20 kg x 10 reps Preacher Curl: 30 kg x 10 reps 32.5 kg x 10 reps 35 kg x 8 reps 37.5 kg x 8 reps 40 kg x 6 reps Failed at 42.5 kg, just didn't have anything left in the tank |
Morning Training
Walking: 0:05:00 Warmup 0:05:00 Cooldown TapouT Extreme Abs Spark Circuit (Barbell): 30 kg || 30 kg || 30 kg || 12 kg 30 kg || 30 kg || 30 kg || 12 kg 30 kg || 30 kg || 30 kg || 12 kg All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Cycling (stationary): 0:20:00 || 10 km || 30 km/hr || 160 BPM || 420 calories Mountain climb setting level 6 - 24 |
1 Attachment(s)
Afternoon stationary bike session, light recovery
this is my home workout area for light training when I can't get to the gym. |
Spark Circuit (Barbell): challenge begins officially tomorrow
35 kg || 35 kg || 35 kg || 15 kg 35 kg || 35 kg || 35 kg || 15 kg 35 kg || 35 kg || 35 kg || 15 kg All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Front Barbell Squat: this was a lift I don't usually do 60 kg x 4 reps Barbell Squat: 60 kg x 10 reps 100 kg x 5 reps 100 kg x 5 reps 100 kg x 5 reps 110 kg x 3 reps 120 kg x 3 reps 125 kg x 3 reps Leg Press: 440 kg x 10 reps 540 kg x 8 reps 600 kg x 6 reps 660 kg x 3 reps 700 kg x 3 reps 720 kg x 1 reps (1587 lb) still 10 kg under PB, not enough energy left to try for more Seated Calf Raise: Bit of a change from standing calf raises, hits the soleus rather than the gastrocnemius 15 kg x 20 reps 30 kg x 20 reps 40 kg x 15 reps |
Afternoon Session
0:45:00 || Intense! TapouT ripped conditioning 1:00:00 || Moderate TapouT Yoga |
Morning Session Home Gym
Spark Circuit (Barbell): 25 kg || 25 kg || 25 kg || 10 kg 25 kg || 25 kg || 25 kg || 10 kg 25 kg || 25 kg || 25 kg || 10 kg All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Cycling (stationary): 0:20:00 || 8.4 km || 25.2 km/hr || 95 BPM || 177 calories Active recovery, almost feel embarrassed to log this but I am surprised I can even walk today lol calories calculated based on watts rather than estimated by using HR Hula Hooping: 0:05:00 || Easy |
Spark Circuit (Bodyweight):
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps 10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps 10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps 10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps 30 sec rest between each activity. 90 sec rest between each circuit - Afternoon Unplanned evening session, DH asked If i was going to join him at the gym. Walking (treadmill): 0:10:00 || 1 km Evening warmup Barbell Floor Press: 60 kg x 5 reps 70 kg x 5 reps 80 kg x 5 reps 90 kg x 3 reps 100 kg x 3 reps Evening Barbell Bench Press: 60 kg x 5 reps 70 kg x 5 reps 75 kg x 3 reps 77.5 kg x 3 reps Evening felt really good, nice touches on the chest, if this was in competition it would have been 3 white lights and a masters record lol, just got to reach my weightloss target (6 kg to go) then I will make it official !!!! |
Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps 20 sec rest between each activity. 40 sec rest between each circuit - Straight after getting out of bed. have to keep moving today so that I don't get to stiff before tonight's challenge. Rowing (machine): 0:30:00 || 4600 m || 120 BPM |
|
Spark Circuit (Barbell):
35 kg || 35 kg || 35 kg || 15 kg 35 kg || 35 kg || 30 kg || 15 kg 35 kg || 35 kg || 30 kg || 15 kg All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Sumo Deadlift: 60 kg x 10 reps 60 kg x 10 reps 100 kg x 5 reps 100 kg x 5 reps 100 kg x 5 reps Deficit Barbell Deadlift: 60 kg x 10 reps 60 kg x 10 reps 60 kg x 10 reps 60 kg x 10 reps 60 kg x 10 reps Barbell Shrug: 120 kg x 5 reps 120 kg x 5 reps 120 kg x 5 reps 140 kg x 2 reps Bent-Arm Dumbbell Pullover: 25 kg x 10 reps 25 kg x 10 reps 25 kg x 10 reps 25 kg x 10 reps 25 kg x 10 reps 25 kg x 10 reps One-Arm Dumbbell Row: 25 kg x 10 reps 25 kg x 10 reps 25 kg x 10 reps superset with pullovers Weighted Hyperextension: 40 kg x 10 reps 40 kg x 10 reps 40 kg x 10 reps my training has lacked consistency, and as hard as I push myself I need more so next Wednesday I am sitting down with a friend/one of my coaches with the target being to break the bench record in 6-12 months time. Up until now it has felt like my head was not in the right place. It may also mean that I have to do a deload before pushing to build up again. |
All times are GMT -6. The time now is 06:28. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.