Simi's Training Journal

[Simi]

4.2.2012

CHEST

I managed to get to the gym for my chest session, despite having 3 fillings replaced in my upper mouth, and numb, tingling and painful jaw... decline bench didn't feel very nice
It wasn't as big a session as I would normally do, but at least I did something!

Dumbbell bench press
10kg's x 15
12kg's x 12
12kg's x 11
12kg's x 10
12kg's x 9

Decline dumbbell bench press/b]
10kg's x 12
Repeated x 4

[b]Seated cable flies
9kg (each side) x 12
Repeated x 4

Dumbbell flies
7kg's x 12
9kg x 12
9kg x 10
9kg x 10

Incline dumbbell bench press
9kg x 8
8kg x 10
8kg x 10
8kg x 10

[Simi]

5.2.2012

Training update will come later, after I train but for now, here's a gun update!

[Synny667]

Wow Simi love the pics! You look awesome!

[Simi]

Wow Simi love the pics! You look awesome!

Thank-you!

[Simi]

And for the sake of comparison...

[Synny667]

Wow that is a big difference

[Simi]

Wow that is a big difference

YEP!
I've put on about 10kg's (22lb) since then and proud of it

[Synny667]

2 thumbs up!!

[Simi]

5.2.2012

RUN!

Today was a run day. I ran about 5.5km. It was stinking hot, blasting winds, dust, leaves and debis pelting into my body and stinging my eyes. The strength of the wind was a real challenge to battle against, but I didn't let it stop me! Besides, I know I will be facing much more ruthless obstacles in the Tough Mudder.
I had to walk up the last hill, but I ran most of it and was really proud of myself, this being only the second run I've done in years.
BRING IT ON!

[Simi]

6.2.2012

SHOULDERS/ABS

Shoulder press
10kg x 12
Repeated x 3
Dropset
10kg x 10
7kg x 8

Cable side lateral raises
5kg (each side) x 12
Repeated x 3
Dropset both sides
7kg x 6
5kg x 6

Cable front raises
5kg (each side) x 12
Repeated x 3
Dropset both sides
7kg x 6
5kg x 6

Cable bent over flies
5kg (each side) x 12
Repeated x 4

Reverse machine flies
Dropset
28kg x 8
22kg x 8
Repeated x 4

Machine Iso press
Dropsets each side
16kg x 12
11kg x 12
7kg x 12
Repeated x 3

AB circuit
Sit-ups x 50
Holding legs out straight while lying on back for 5 seconds x 20
Stability ball leg pull-ins x 20
15 leg raises x 3

[Simi]

7/2/2012

RUN

My third run ever! I felt fairly strong... but a little tired from work. I managed to run 4.5km without walking. I'll work on increasing my stamina over the next few weeks. I want to be able to run consistently for longer than that.
Sill, I think I'm doing fairly well for a non-runner

[Simi]

9.2.2012

BACK/LEGS

I actually did TWO workouts today! It's probably not ideal, but I trained back in the morning, and took a colleague of mine through a basic leg session in the afternoon.

Here's what I did for back:

Dumbbell pull-overs
10kg x 15
12kg x 12
15kg x 12 - repeated x 2

Bent over dumbbell rows
17kg (each side) x 12 - Repeated x 4

T-bar row
25kg x 12 - Repeated x 4
Last set was a dropset to 20kg x 10

Iso row machine supersets
Superset
40kg (20kg each side) x 10 - wide grip
40kg (20kg each side) x 10 - close grip
Repeated x 4

Lat pull-down
35kg x 12
40kg x 10 - repeated x 3

Barbell bent over row
35kg x 12
40kg x 10 - repeated x 3

I won't write the weights here, as I was paying more attention to instructing my friend, and also my legs were so sore from all the running I've been doing, so the weight was nothing impressive. It was more of a recovery session for me, I wasn't concerned with lifting heavy. Still felt it though!

Hack squats
4 sets, 12 reps

Leg press
4 sets, 12 reps

Leg extension/b]
3 sets, 12 reps

[b]Lying leg curl
3 sets, 12 reps

Standing Leg curl
3 sets, 12 reps

Abductors
3 sets, 12 reps

Calf Press
3 sets, 12 reps

[Simi]

10.2.2012

ABS/ARMS

Ab circuit
Situps x 60
Lying and extending legs x 20 (holding for 5 seconds)
Stability ball leg pull-ins x 20
Elevated leg mountain climbers (still no idea what these are ACTUALLY called) x 40 (20 per leg)
Straight leg raises x 20

Dumbbell bicep curls
7kg's x 12
9kg's x 10 - repeated x 3 with dropset to 7kg's x 10 on last set

Barbell curls
Dropset
17.5kg x 10
10kg x 12
- Repeated x 4

Overhead dumbbell tricep extension
10kg x 12
15kg x 10 - repeated x 3

Single-arm tricep pulldown
Dopset
12kg x 10
10kg x 12
- Repeated x 4

Skullcrushers
12kg x 12 - repeated x 4

Close-grip barbell bench press and bench dips
Superset
17.5kg x 15
Bench tip with feet on floor x 10
- Repeated x 4

[Simi]

11.2.2012

Cardio and Tough Mudder Prep

I have started doing cardio lately in preparation for the Tough Mudder at the end of March. However it seems my knees and ankles are not coping well with shock absorption, and over the past few days I've been experiencing intense pain in my knees and ankle/heel, especially on the left.
Growing up I suffered from "Osgood Schlatter's Disease" - my bones grew too fast for my muscles, but because I was very active/sporty and used my muscles a lot, it caused strain on my tendons, which actually began to tear from the bone, especially at the patella tendon, leaving my with weird knobbly knees and painful lumps just below my knee caps.
I used to use sports tape on my knee and foot to help with this, and have started using the same method of taping.
I have been unable to run which is really frustrating, but I did 30minutes on the elliptical today and that seemed to go ok.
So for now I'm going to have to limit my cardio to bike, elliptical and rowing, stay off my feet as much as I can and hope that it's heals quickly so I can keep up my prep for big day!

[Simi]

14/2/2012

CARDIO/DELTS

My ankles, heels and knees have become extremely painfull and swollen, so instead of running I chose to use the elliptical again.
I did 35minutes on the "sports interval" setting (I think it simulates hills)
I was dripping with sweat by the end!

I did some stretching for my sore joints before training delts.

Dumbbell press
8kg x 12
10kg x 10 - repeated x 3

Dumbbell front lateral raise
I did this while sitting on a bench to rest my feet, it was a bit more difficult than standing so I couldn't go as heavy as I would have liked
6kg (each arm) x 12 - repeated x 3

Side lateral raises
Again, I did this sitting on a bench
5kg (each arm) x 12 - repeated x 4

Machine Iso press
Dropset
16kg (each side) x 10
11kg (each side) x 12
7kg (each side) x 12
Repeated x 3

Reverse machine flies
Dropset
35kg x 8
22kg x 10
Repeated x 4