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 Post subject: Re: Simi's Training Journal
PostPosted: Mon Jan 23, 2012 1:30 pm 
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Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational.

-Dylan


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 Post subject: Re: Simi's Training Journal
PostPosted: Tue Jan 24, 2012 5:32 am 
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C.O. wrote:
Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational.

-Dylan


Thanks man!

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 Post subject: Re: Simi's Training Journal
PostPosted: Tue Jan 24, 2012 5:46 am 
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Location: Melbourne, Australia
24/1/2012

Today was a rest day, so I'll write in yesterday's workout which was...

ABS/SHOULDERS

A good friend of mine/trainer/ninja at my gym showed my partner and I some great core strength/ab moves. As it was the first time in ages that I'd done anything quite that intense for abs, I wasn't very good. I did what I could but didn't count any reps/sets, nor do I remember all the names of the exercises, but I plan on doing this workout every 2-3 days to get my core strength up, so I'll find out for next time.

After that, I trained shoulders:

Dumbbell shoulder press
8kg's x 15
10kg's x 8
10kg's x 6
8kg's x 12
8kg's x 12
8kg's x 12
(I really wanted the 9kg's for this, but someone else had them all)

Side lateral raise supersets
Superset
6kg's x 10 - straight arms
6kg's x 10 - bent arms
Repeated x 4

Superset
5kg's x 10 - straight arms
5kg's x 10 - bent arms

Front lateral raise
8kg x 10
8kg x 10
8kg x 10
8kg x 10

Wide-grip upright barbell row
22kg x 12
22kg x 12
22kg x 12
22kg x 12

Bent Over singe arm cable side lateral
5kg x 12 (each side)
5kg x 12 (each side)
5kg x 12 (each side)
5kg x 12 (each side)

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 Post subject: Re: Simi's Training Journal
PostPosted: Wed Jan 25, 2012 3:59 pm 
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25.1.2012

Ok I admit it... being sneaky again and posting the day after shhh! This entry is for yesterday which WAS the 25th ;)

My younger sister came to train with me tonight, it was really fun, we did lots of core works followed by chest - my core seems even stronger than a couple of days ago, I think it must be the muscle memory!
Anyway my sister did really well! She's so naturally strong, and kept of with me for entire workout, with only a little extra spotting help from me ;)

ABS/CHEST

Abs
Sit ups x 60
Banana boat x 20

Exercise ball pull in
40 reps - Alternating between bent knees an straight legs - like a "down dog" position with feet on the ball. Did 20 reps of each.

Side mountain climbers
Ok so I have no idea what these are ACTUALLY called, so I gave them my own name! They were the ones that you start in a plank position and bring your knee towards your underarm, like a dog taking a piss
Actually we did lots of these and I didn't count. Just went to failure ;)

Partner sit up ball passes
Don't know the real name for this either
Reps = lots

Partner side reaching hand clap
I think we did around 20

Leg raises
20 reps
25 reps
25 reps

Bench press
30kg x 12
35kg x 10
35kg x 8

Incline iso machine
3 sets of 10 reps without rest, increasing weight each time
10kg x 10
20kg x 10
25kg x 10
Repeated x3

Cable cross over
Superset
15 x 20kg - downward motion
12 x 10kg - upward

Superset
10 x 30kg - downward motion
10 x 10kg - upward

Superset
10 x 30kg - downward motion
10 x 10kg - upward

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 Post subject: Re: Simi's Training Journal
PostPosted: Fri Jan 27, 2012 4:04 am 
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Location: Melbourne, Australia
26.1.2012

ARMS

Dumbbell tricep extension
10kg x 15
12kg x 12
12kg x 10
12kg x 10

One arm cable pull-down (crossing body)
Dropset
10kg x 10
5kg x 12
Repeated x 4

Skullcrushers and close-grip bench press
Superset
12kg x 12 - skullcrushers
12kg x 15 - close grip bench
Repeated x 4

Cable pushdown
Dropset
10kg x 10
5kg x 12
Repeated x 4

Overhead cable tricep extension
10kg x 12
Repeated x 4

Dumbbell bicep curls
8kg x 12

Dropset
9kg x 8
7kg x 8
Repeated x 4

Barbell bicep curls
17kg x 10

Dropset
17kg x 10
12kg x 12

Dropset
20kg x 6
12kg x 12

Dropset
20kg x 5
15kg x 10

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 Post subject: Re: Simi's Training Journal
PostPosted: Sun Jan 29, 2012 3:52 am 
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Wow, I'm actually finding it really difficult to keep up with this diary now that the year is back into full swing! Already I'm behind on 3 entries! Eek!
I'll post my workouts following this entry, with the respective date at the top.

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 Post subject: Re: Simi's Training Journal
PostPosted: Sun Jan 29, 2012 4:01 am 
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Location: Melbourne, Australia
27.1.2012

BACK

Lat pull down
35kg x 12
40kg x 10
40kg x 10
40kg x 10

Deadlifts
27kg x 10
27kg x 10
32kg x 10
37kg x 10
37kg x 8

Back tri-sets
No rest between the 3 sets
Iso Row machine (top grip) - 40kg (20kg each side) x 10
Iso Row machine (inner grip) - 40kg (20kg each side) x 10
Low iso row machine - 40kg (20kg each side) x 10
Repeated x 3

Barbell row
35kg x 12
40kg x 10
40kg x 10
40kg x 10

Standing cable row
40kg x 15
45kg x 12

Dropset
50kg x 10
35kg x 12
Repeated x 3

Iso high machine row
42.5kg x 12
42.5kg x 12
42.5kg x 10
42.5kg x 10

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 Post subject: Re: Simi's Training Journal
PostPosted: Sun Jan 29, 2012 4:22 am 
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Posts: 129
Location: Melbourne, Australia
28.1.2012

LEGS

Trained with my sister again... I hope she's sore!

Squats
27kg x 12
32kg x 10
37kg x 5
37kg x 9

Front squat
Used smith machine for these. First time I've used smith machine or done front squats. I actually can't remember the weights I did here, and not sure if the weight of the bar is included in the total weight, but we did 3 sets, increasing the weight each time
15 reps
12 reps
10 reps

Stiff legged deadlifts
32kg x 20
37kg x 15
42kg x 12
47kg x 12
52kg x 8

Leg press
Dropsets
68kg x 12
41kg x 12
Repeated x 4

Leg extension (reverse?) dropsets
REEEEEAAALLY light weights but after all those squats and deadlifts I had no go. There were no rest between sets for these
10kg x 10
15kg x 10
20kg x 10
25kg x 10
Repeated x 4

Hamstring curls and calf raises dropsets/supersets
No rest between sets
Hamstring curls
30kg x 12
15kg x 12
Calf raises
30kg x 12
Repeated x 4

Abductors
67kg x 12
Repeated x 4

Calf press
77kg x 12
Repeated x 4

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 Post subject: Re: Simi's Training Journal
PostPosted: Sun Jan 29, 2012 4:35 am 
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29.1.2012

SHOULDERS/ABS

Dumbbell shoulder press
10kg x 12
10kg x 10

Dropsets
10kg x 8
8kg x 10
Repeated x 2

Dumbbell side lateral raise
Supersets
6kg's x 10 - straight arms
6kg's x 12 - bent arms
Repeated x 4

Upright barbell rows
22kg x 10
Repeated x 3

Dropset
22kg x 12
15kg x 12

Cable one arm bent over rear delt flies
5kg x 12 (each side)
Repeated x 4

Rear delt machine flies
Dropset
21kg x 12
14lg x 12
Repeated x 4

Machine Iso shoulder press
Dropset
35kg x 12
25kg x 12
Repeated x 3 - last round dropped to 10kg and did 10 more reps

Ab supersets
Leg raises x 20
Decline sit ups x 15
Repeated x 4

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 Post subject: Re: Simi's Training Journal
PostPosted: Mon Jan 30, 2012 5:02 am 
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30.1.2011

BACK

PB'd on deadlifts... woo!

Deadlifts
32kg x 12
37kg x 12
42kg x 10
47kg x 10
52kg x 8
52kg x 8
57kg x 3
57kg x 4
57kg x 5
57kg x 5

T-bar rows
20kg x 12
22kg x 10
22kg x 10
22kg x 10

Iso row machine supersets
Superset
44kg (22kg each side) x 10 (straight/handlebar grip)
44kg (22kg each side) x 10 (inner/close-grip)
Repeated x 4

High Iso row machine
22kg x 12
Repeated x 4

Low iso row machine
15kg x 12
20kg x 12
20kg x 10
20kg x 10

Dumbbell pullovers
12kg x 12
Repeated x 4

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 Post subject: Re: Simi's Training Journal
PostPosted: Mon Jan 30, 2012 8:41 am 
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Good progress. Consider me a subscriber :)

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 Post subject: Re: Simi's Training Journal
PostPosted: Wed Feb 01, 2012 6:33 am 
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Posts: 129
Location: Melbourne, Australia
31/1/2012

SHOULDERS/ABS

Dumbbell press
9kg x 12
10kg x 12
10kg x 10
12kg x 10
12kg x 10

Side lateral raise supersets
Supersets
6kg (each side) x 12 - straight arms
6kg (each side) x 12 - bent arms
Repeated x 4

Wide-grip upright rows
22kg x 12
25kg x 12
27kg x 10
27kg x 10

Bent over dumbbell flies
5kg (each arm) x 12
Repeated x 4 ... I am really bad at these!

Ab circuit
Sit-ups x 60
Side knee kick things x 40 (20 each leg)
Lying on back extending leg and holding x 20
Stability ball leg pull-ins x 20

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 Post subject: Re: Simi's Training Journal
PostPosted: Wed Feb 01, 2012 6:45 am 
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Posts: 129
Location: Melbourne, Australia
1/2/2012

LEGS

Front squats
20kg x 12
25kg x 12
30kg x 10
35kg x 6
35kg x 6
20kg x 12

Leg Press
90kg x 12
Repeated x 4

Leg Extensions
55kg x 12
60kg x 12
Dropset
65kg x 10
30kg x 12
Repeated x 2

Stiff legged deadlifts
40kg x 12
50kg x 10
50kg x 10
55kg x 8
55kg x 8
55kg x 8

Seated hamstring curls
35kg x 12
40kg x 12
Dropset
40kg x 12
25kg x 10
Repeated x 2

Calf raises
35kg x 12
35kg x 12
35kg x 12
40kg x 10

Calf press
68kg x 12
77kg x 12
Dropset
77kg x 12
49kg x 8
Repeated x 3

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 Post subject: Re: Simi's Training Journal
PostPosted: Fri Feb 03, 2012 5:20 am 
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Location: Melbourne, Australia
2/2/2012

RUN!

So I've been officially signed up to do the Tough Mudder with a few of the boys (and girl!) from work, so cardio is ON!
I really surprised myself - I haven't run in YEARS, yet apparently all the weight training in the gym has made me fitter than I have ever been!
I only ran 5km, but I've always struggled with running, I've never even managed to finish the 1500m without walking! So to be able to run 5km relatively easily was a blast for me! I really loved it, and can't wait for my next run! I just have to make sure I get enough fuel in, as I am very lean at the moment and definitely don't want to loose anything!

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 Post subject: Re: Simi's Training Journal
PostPosted: Fri Feb 03, 2012 5:33 am 
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Posts: 129
Location: Melbourne, Australia
3/2/2012

ARMS

Dumbbell curls
8kg's x 12
9kg's x 8

Dropset
9kg x 8
7kg x 8
Repeated x 4

Barbell curls
17.5kg x 12

Dropset
20kg x 10
12.5kg x 12

Repeated x 3

Seated Dumbbell curls
6kg x 12
6kg x 12
6kg x 12
7kg x 10

Dumbbell tricep extention
10kg x 15
12kg x 12
12kg x 12
12kg x 12

Tricep cable pushdown
Dropset
12kg x 10
7kg x 12
Repeated x 4

Single arm cable tricep pulldown supersets
Superset
7kg x 12 - front facing
7kg x 12 - side facing
Repeated x 4 (each arm)

Close-grip bench press and dips supersets
Superset
22kg x 12 - bench
Bodyweight bench dips x 12
Repeated x 4

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