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Lady Subrosa's Fitness Log!


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I have been mostly logging into a notebook, but I discovered Fitocracy the other day and it might make it easier to keep track!

 

Here was my workout yesterday. Next work out should be tomorrow morning!

 

Arch Back Good Morning

40 lb x 10 reps

40 lb x 10 reps

40 lb x 10 reps (PR)

Weighted Hyperextension

10 lb x 10 reps

10 lb x 10 reps

10 lb x 10 reps (PR)

Dumbbell Side Bend

20 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps (PR)

Crunch

15 reps

15 reps (PR)

Plank

00:01:00 (PR)

Running (treadmill)

00:08:00 | 0.7 mi 35 (I accidentally hit emergency stop )

00:55:28 | 4.1 mi 296

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Here is today's workout! A shorter run because I was running late.

 

Running (treadmill)

00:25:53 | 2 mi

 

Barbell Bench Press

35 lb x 10 reps

55 lb x 10 reps

55 lb x 10 reps

55 lb x 10 reps (PR)

 

Barbell Deadlift

60 lb x 10 reps

60 lb x 10 reps (PR)

 

Stiff-Legged Barbell Deadlift

60 lb x 10 reps (PR)

 

Dumbbell 2-Arm Triceps Extension

(I call these Tricep curls, but this is what fitocracy calls them. *~The more you know~*

15 lb x 10 reps

15 lb x 10 reps

15 lb x 10 reps (PR)

 

One-Arm Dumbbell Row

15 lb x 10 reps

15 lb x 10 reps

15 lb x 10 reps (PR)

 

Feeling good this morning! Followed that with a Vega chocolate protein shake And later with real breakfast (oatmeal + pbutter)

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I have been doing similar stuff in the past few months, going about 2 to 3 times a week. I have tried focusing on specific body parts per day in the past month, though. Tomorrow is Leg day.

 

I want to go into the gym more frequently, but my schedule is kind of chaotic lately and not sure I can go in more often than 3 times a week at the moment. I want to lose some weight/fat and get stronger (my actual personal records are much higher. The stats I posted are just stuff that was copied over from my fitocracy profile).

 

I will say I haven't seen a ton of progress in the past year, but that is my own fault for being so erratic with my habits. The most significant changes I've ever had were when I first began weight training in college (thank you, college fitness courses!) and then a year after graduating when I began to take running more seriously. Those days I lived in an apartment complex with a fitness center and was able to go run every day after work on the treadmill. I prefer it to outside, but once in a while I do a jog in my current neighborhood if I'm up for it. Running in streets makes me nervous, though, even if it is a fairly sleepy neighborhood

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  • 2 weeks later...

I feel odd about mixing bodyweight/boot camp style fitness with my regular weight training because I never feel like I know what I'm doing. I worry that I don't do enough when I workout at home, but I probably just need to do a little more research. Some is better than nothing, right?

 

I actually totally worked out a handful of times since my last post, so here is a few sessions at once....

 

 

Dec 22, 2014

 

Running

00:25:00 | 2 mi

 

Dec 24, 2014

 

Running (treadmill)

00:25:32 | 2 mi

 

Barbell Squat

65 lb x 10 reps

95 lb x 10 reps

95 lb x 10 reps

115 lb x 5 reps

 

Barbell Bench Press

15 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

65 lb x 6 reps

 

Barbell Deadlift

60 lb x 10 reps

60 lb x 10 reps

60 lb x 10 reps

 

Dumbbell Side Bend

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

 

Dec 31, 2014

Running (treadmill)

00:26:39 | 2 mi

 

Barbell Squat

65 lb x 10 reps

115 lb x 5 reps

115 lb x 5 reps

130 lb x 1 reps

 

Barbell Bench Press

35 lb x 10 reps

55 lb x 5 reps

55 lb x 5 reps

75 lb x 1 reps

 

Cable Twist

30 lb x 10 reps

30 lb x 10 reps

30 lb x 10 reps (PR)

 

One-Arm Dumbbell Row

20 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps

 

Crunch

15 reps

15 reps

 

Jan 2, 2014

 

Running (treadmill, HIIT style)

00:25:07 | 2 mi

 

Barbell Squat

65 lb x 10 reps

95 lb x 10 reps

95 lb x 10 reps

95 lb x 10 reps

 

Barbell Hip Thrust (first time trying this exercise!)

30 lb x 8 reps

30 lb x 8 reps

30 lb x 8 reps

 

Sumo Deadlift

60 lb x 6 reps

60 lb x 6 reps

60 lb x 6 reps

 

One-Arm Kettlebell Swing (Used a dumbbell, maybe not a great idea)

10 lb x 15 reps

10 lb x 15 reps

10 lb x 15 reps

 

Reverse Crunch

15 reps

15 reps

15 reps

 

That last workout kind of wrecked me in a way I haven't felt in months. I am SO SORE even today, two days after the fact. Plan to hit it again tomorrow, though!

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Yesterday's workout...

 

Running (treadmill, mix of HIIT and jogging)

00:38:17 | 3 mi

 

Barbell Squat

65 lb x 10 reps

85 lb x 10 reps

85 lb x 10 reps

85 lb x 10 reps

 

Barbell Bench Press

35 lb x 1 reps

50 lb x 1 reps

50 lb x 1 reps

50 lb x 1 reps

 

One-Arm Dumbbell Row

15 lb x 10 reps

15 lb x 10 reps

15 lb x 10 reps

 

Dumbbell 2-Arm Triceps Extension

15 lb x 10 reps

20 lb x 9 reps (PR)

20 lb x 3 reps 7

note: Super hard at end ;-; I will stick with the 15lb weight next time

 

Dumbbell Side Bend

20 lb x 15 reps

20 lb x 15 reps

 

 

I am planning to hit a fairly low-key hatha yoga class tonight If I do, I will report back.

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Running (treadmill, HIIT)

00:25:26 | 2 mi

 

Barbell Squat

65 lb x 10 reps

105 lb x 5 reps

105 lb x 5 reps

105 lb x 5 reps

 

Stiff-Legged Dumbbell Deadlift

60 lb x 6 reps

60 lb x 6 reps

70 lb x 6 reps (PR)

 

Standing Dumbbell Shoulder Press

20 lb x 10 reps

20 lb x 10 reps

30 lb x 10 reps

 

Dumbbell Bicep Curl

20 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps

 

Crunch

15 reps

15 reps

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Monday's Workout

 

Running (treadmill, no HIIT today)

00:39:48 | 3 mi

 

Leg Press

Unloaded 10 reps (warm up, since it's been a while for me and this machine)

90 lb x 10 reps

90 lb x 10 reps

180 lb x 10 reps

 

Lat Pulldown

20 lb x 10 reps

25 lb x 10 reps

25 lb x 10 reps

 

Kneeling Push-Up

10 reps

10 reps

10 reps

 

Side Crunch

15 reps

15 reps

 

I was a little worn out, and would have wanted to do more but just wasn't up for it that day. Still sore today from the lat pull downs!

 

 

Tuesday

 

Yoga (I think it's a bit of vinyasa and hatha. More intense than most hatha I have done, but not quite as intense as vinyasa XD It is a class they offer employees at my job, so can't recall if they specify)

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A couple of days to log!

 

Last Thursday

 

Elliptical Trainer (I usually go for the Treadmill, but they were being worked on. Short on time, so just a quick warm up)

00:05:00 | moderate

 

Dumbbell Lunges (Squat racks were all busy! Again, short on time, so tried some new stuff)

40 lb x 10 reps

40 lb x 10 reps

40 lb x 10 reps

 

Barbell Deadlift

60 lb x 6 reps

60 lb x 6 reps

60 lb x 6 reps

 

Cable Twist

10 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps

 

Standing Barbell Shoulder Press (OHP)

30 lb x 10 reps

30 lb x 10 reps

40 lb x 5 reps

Went to failure!!!

 

Barbell Curl

20 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps

 

Dumbbell 2-Arm Triceps Extension

20 lb x 10 reps

20 lb x 10 reps

25 lb x 1 reps (Went to failure, here, too! Ouchies.)

 

 

Saturday morning

 

I went on a run! OUTSIDE!

 

Running

00:51:44 | 4.3 mi

 

I discovered a high school with a great track about a mile from my house. I definitely want to incorporate more long runs in my routine so I can get a half marathon by next year, and I am so glad I discovered this spot. It's perfect for training, and it only takes 4 laps to hit a mile. I ran to it this time, but I will probably drive and park so I can do the full work out there next time.

 

 

Monday

 

Running (treadmill)

00:40:57 | 3 mi

 

Barbell Squat

65 lb x 10 reps

95 lb x 10 reps

95 lb x 10 reps

95 lb x 10 reps

 

Barbell Bench Press

35 lb x 10 reps

45 lb x 10 reps

55 lb x 10 reps

55 lb x 10 reps

 

Dumbbell Side Bend

20 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps

 

One-Arm Dumbbell Row

20 lb x 10 reps

20 lb x 10 reps

20 lb x 10 reps

 

Barbell Curl

20 lb x 10 reps

30 lb x 7 reps (PR)

30 lb x 4 reps

Pushed to failure

 

Arch Back Good Morning

30 lb x 10 reps

40 lb x 10 reps

40 lb x 10 reps

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