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 Post subject: Re: IronMum's Training Journal
PostPosted: Sat Oct 27, 2012 4:37 am 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Bootcamp this morning, pulled my right quad a bit during warmup jog :( Couldn't do any of the running. Went to a high intensity aerobic class and had to do it medium intensity because my leg was too sore and not moving past a certain point :(
Had a Krav Maga womens class this afternoon which was great though.

Nutrition has been great today, following recipes from the Thrive book. I took all my measurements and before photos last night. Awful photos but I'm motivated to go hard!


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 Post subject: Re: IronMum's Training Journal
PostPosted: Mon Oct 29, 2012 3:58 am 
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Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
yesterday (Sunday) was rest day with great nutrition.

P90X stretch dvd today to help with my terrible flexibility.

Legs workout:
- leg extension
- smith machine squats (lower back was slightly sore)
- smith machine lunges. Right quad still not good so this hurt with right leg in rear position and I had to stop that leg. Unweighted lunges hurt too. Time to see a physio.
- leg curl
- single leg deadlifts
- seated calf raise
- standing calf raise on smith

Bootcamp, couldn't do the running but I kept up the slow shuffle-jog.


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 Post subject: Re: IronMum's Training Journal
PostPosted: Mon Oct 29, 2012 5:09 am 
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Batman
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Location: Isle of Wight, England
Wow! Krav maga, as in the self defence style? That sounds awesome :D

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 Post subject: Re: IronMum's Training Journal
PostPosted: Mon Oct 29, 2012 10:00 pm 
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Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Yep, that's the one :) Although my class is only a short course tailored specifically towards women and self defence. I've been thinking about starting regular krav maga classes now as I've really enjoyed myself and it's tough!

Today was Back+Biceps:
- front pulldown
- lat pulldown
- seated row
- Tbar row
- back extensions
- barbell bicep curls
- incline curls
- hammer curls

Followed by a cycle class where I worked a bit less because of this stupid leg/hip flexor thing going on.

Eating recipes from 'Thrive' which really are incredibly filling. Love nutrient-dense eating!


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 Post subject: Re: IronMum's Training Journal
PostPosted: Wed Oct 31, 2012 7:57 am 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Chest + Triceps today:
- wide hands pushups on toes
- incline dumbell chest press
- flat dumbell chest flies
- decline dumbell flies
- EZ bar overhead triceps extensions
- dumbell tricep kickbacks
- two handed dumbell overhead press
- one arm suplinated cable tricep pulldown

Bootcamp afterwards.

Photos today before workout, forgive any mess!

EDIT: my friend has asked me if I am 'standing funny' in the second pic, yes I am! :)


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Last edited by IronMum on Wed Oct 31, 2012 11:44 pm, edited 1 time in total.
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 Post subject: Re: IronMum's Training Journal
PostPosted: Wed Oct 31, 2012 8:08 am 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Here's my before shot from June 2011. No date evidence (doh) so you just have to take my word for it, plus some friends are reading this anyway :) I had bought those 'slimming' jeans but ordered the wrong size by mistake, so they were three sizes too small. As you can see, they barely did up. I could only just button them up for the photo, lying down and my husband had to help me get up to take the snaps. I wore them for the photos as a progress marker. I now wear those jeans all the time and fit in to them easily with no muffin top/souffle going on.

In June 2011 I started going to the gym. I had lost about 10kg in the preceeding six months. I did a cycle class and Body Attack class in my first week of gym membership and thought I was going to have a heart attack both times. I was so unfit that it turned me off going back to fitness classes, so I stuck with weights and cleaned up my nutrition a bit (pre-vegan). Since this photo was taken I am three dress sizes down. My goals are to drop body fat even more and lose another 10kg. Although cardio classes are still unpleasant, I chant to myself "you're already in pain, get a reward from it!" :)

Even though my photos are all headless it's still a little nervewracking making them public! However I need to be accountable and see where I've come from and where I plan on going.


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 Post subject: Re: IronMum's Training Journal
PostPosted: Wed Oct 31, 2012 10:11 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Awesome work chica!!!!!!

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 Post subject: Re: IronMum's Training Journal
PostPosted: Wed Oct 31, 2012 11:37 pm 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
thanks!!!


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 Post subject: Re: IronMum's Training Journal
PostPosted: Sat Nov 03, 2012 4:35 am 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Bootcamp this morning. Was supposed to do shoulders+abs in gym afterwards but there was a fair bit of ab work in bootcamp and some shoulders (light weights, high rep stuff...) So trainer-buddy and I called it a day. Can't express how much I dislike low weight-high rep work but as it's part of bootcamp, we have no choice :)

Eating was a bit crap today but on the plus side, I see just how badly my body reacts to crap food!


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 Post subject: Re: IronMum's Training Journal
PostPosted: Sat Nov 03, 2012 4:47 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I know how you feel about low weight high rep! But you get a great burn

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: IronMum's Training Journal
PostPosted: Mon Nov 05, 2012 8:35 pm 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
yep, can't help feeling I'm twiddling my thumbs though :P

Yesterday's workout: Back day
(from memory, which is already fading)
- assisted pullup
- Superset of seated row+bent over barbell rows
- lat pulldown
- bent over one arm dumbell row
- front pulldown
- back extensions with plate
LOVED this workout!

20 mins treadmill on speed 5km/h, incline 10
1hr bootcamp session, lots of jogging


Today: Chest+Abs day
(possibly the wrong order here)
- smith machine bench press
- smith machine negative bench press
- wide hands pushups
- smith machine incline chest press
- cable chest flyes
- twist pushups (by this stage I was collapsing on to my face)
- Superset of ab reach-the-toes crunches + legs up crunches
- roman chair leg lifts
Awesome workout, bloody hard!

1 hr cycle class
20 mins treadmill on speed 5km/h, incline 10


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 Post subject: Re: IronMum's Training Journal
PostPosted: Fri Nov 09, 2012 5:16 am 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Killer arms workout yesterday. I've forgotten the order and probably left out some exercises.

- barbell bicep curls
- superset of cable bicep curls + incline bicep curls (my memory has already failed, this could be wrong)
- hammer curls
- skullcrushers
- superset of [something...] and bench dips
- two handed dumbell tricep press
- tricep pulldown (straight bar)
(I've really screwed that up, I'm sure there was an additional exercise for biceps)

Cycle class

Abs:
- superset of air bike + jackknife crunches
- weighted cable ab crunch
- roman chair lifts

Today was Shoulders day:
- smith machine standing shoulder press. OUCH.
- Superset of upright dumbell row+seated dumbell shoulder press. Fatigue was setting in as I was struggling on dumbells that are 3kg less than my highest weight
- incline front raises. By this time I could only handle pissy weights
- dumbell side raises
- cable delt something-or-other
- bent over flyes

20 mins on treadmill, steep incline, brisk walking speed

Really enjoying this programme. So much harder but loving it!


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 Post subject: Re: IronMum's Training Journal
PostPosted: Fri Nov 09, 2012 10:21 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
that program sounds fun!!!!

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: IronMum's Training Journal
PostPosted: Fri Nov 09, 2012 10:34 pm 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
today's was more 'fun' :P

Bootcamp early morning
then Legs day. Major killer. I won't be able to walk tomorrow...
- leg extensions
- Seated leg curl (first time ever on this machine, it felt very weird)
- Superset of barbell lunges + abductor work (felt a bit 'girly' on the latter but my trainer-buddy is following a female bodybuilder's programme)
- Single leg barbell squat
- Straight legged deadlifts
- Superset of lying leg curl + adductor work
- Dropset to failure of Leg press, 3 sets to failure (almost killed me and my throat from grunting so much)
- seated calf press
- standing single calf press (holding a plate)

No way I could run for the bus after this workout so I got a lift home :P


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 Post subject: Re: IronMum's Training Journal
PostPosted: Mon Nov 12, 2012 4:35 am 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
Back day, my favourite lately!

- assisted wide pullip
- Superset of seated row + bent over barbell row
- lat pulldown
- one arm bent over dumbell row (yay up to 12.5kg after all that exercise, the weights in my gym go from 10kg with a big jump to 12.5kg. New PB)
- front pulldown
- back hyperextension with 10kg plate

20 min steep treadmill at brisk pace

bootcamp


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