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Synny's training journal


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So due to me continually tweaking my shoulder I now get to do rear delt flyes EVERY workout.....

 

Calves

Seated calf raise: 3 sets 90 lbs 15 reps

Donkey calf raise: 3 sets 105 lbs 15 reps

Standing 3 way calf raise: 3 sets 60 reps

Rear band delt fly: 3 sets 20 reps

Cardio: 20 min stationary bike

 

Biceps

DB alternating curls: 20 lbs 15 reps, 22.5 lbs 12 reps, 2 sets 25 lbs 10 reps

Rope curl: 40 lbs 15 reps, 50 lbs 12 reps, 2 sets 60 lbs 10 reps

Concentration curls: 15 lbs 15 reps, 3 sets 17.5 lbs 10 reps

Bosu crossover: 3 sets 20 reps each side

Decline crunch: 3 sets 20 reps

Rear delt fly: 3 sets 10 lbs 15 reps

Cardio: 31 min 10k running training

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Yeah shopping was fun. Found some really nice clothes and completely shocked my workout buddy yesterday lol. He has never seen me in grown up clothes. Normally sees me in workout clothes or dressed up. I am enjoying wearing normal clothes instead of scrubs all the time.

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Well yesterday I had an interview. Didn't think it went well at all but I looked damn good. Wish I had taken a pic of me in the whole outfit! And today I was offered a job. I am not looking forward to this job 1 bit because it is going to be grueling on my body because it is night shift and I am back in a nursing home lifting on residents, bending over the beds etc.... Oh well it is steady income, benefits and can help put me through school!

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Shoulders

Rear delt fly: 7.5 lbs 20 reps, 10 lbs 15 reps, 12.5 lbs 12 reps, 15 lbs 10 reps

Side delt raise: 5 lbs 20 reps, 7.5 lbs 15 reps, 10 lbs 12 reps, 12.5 lbs 15 reps

Arnold Press: 12.5 lbs 15 reps, 15 lbs 12 reps, 2 sets 20 lbs 10 reps

Machine delt raise: 30 lbs 15 reps, 3 sets 40 lbs 15 reps

Yoga: 30 min

Cardio: booty blaster treadmill 20 min

 

Legs

Leg extension: 40 lbs 15 reps, 50 lbs 15 reps, 60 lbs 15 reps

Step ups: 4 sets 22 lbs 15 reps

Squat: 45 lbs 20 reps, 95 lbs 15 reps, 115 lbs 12 reps, 140 lbs 10 reps

DB walking lunge: 4 sets 25 lbs 10 reps each leg

Prone leg curls: 3 sets 25 lbs 15 reps

Cardio: none

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Wow do I have some catching up to do hahaha! Oh well here it goes....

 

Thursday Jan 10

Cardio: 34 min 10k running training intervals 2 min run 2 min walk 6 times with 5 min warm up and cool down

 

Friday Jan 11

Tbar tricep pressdown: 4 sets 40 lbs 15 reps

Overhead tricep press: 40 lbs 15 reps, 45 lbs 12 reps, 2 sets 50 lbs 10 reps

Bench dips: 3 sets 15 reps supersetted with Kickbacks: 3 sets 15 lbs 20 reps

Straight arm pulldown: 60 lbs 20 reps, 2 sets 70 lbs 20 reps

Decline crunch: 3 sets 20 reps

Side bends: 3 sets 35 lbs 20 reps each side

 

Back

Lat pulldown: 2 sets 75 lbs 15 reps, 2 sets 90 lbs 15 reps

Close grip row:60 lbs 15 reps, 3 sets 75 lbs 15 reps

Close grip pulldown: 60 lbs 15 reps, 75 lbs 12 reps, 2 sets 90 lbs 10 reps

Upright row: 30 lbs 15 reps, 40 lbs 15 reps, 2 sets 50 lbs 10 reps

Rear delt fly: 5 lbs 20 reps, 7.5 lbs 15 reps, 2 sets 10 lbs 10 reps

Back extension: 3 sets 6 lbs 20 reps

 

 

Saturday Jan 12

Body squats: 4 sets 20 reps

Walking lunge: 4 sets 50 lbs 15 reps each leg

Seated curl: 90 lbs 15 reps, 105 lbs 12 reps, 2 sets 120 lbs 10 reps

Glute flexor (machine kickbacks): 60 lbs 15 reps, 70 lbs 15 reps, 80 lbs 15 reps

Ball crunch: 3 sets 30 reps

Knee raises: 3 sets 20 reps

Rear delt fly: 3 sets 7.5 lbs 20 reps

Cardio: step mill fat burner program 30 min lvl 6

 

Sunday Jan 13

Cardio: 45 min 10k running training intervals 3 min run 2 min walk 7 times 5 min warmup 5 min cooldown

 

Monday Jan 14

Leg extension: 3 sets 75 lbs 15 reps, 90 lbs 10 reps

Leg press: 270 lbs 10 rep warmup, 2 sets 450 lbs 10 reps, 630 lbs 10 reps, 750 lbs 10 rep (PB)

Hack squat: 2 sets 180 lbs 10 reps, 230 lbs 10 reps, 250 lbs 10 rep (PB)

Leg extension: 3 sets 90 lbs 15 reps

Cardio: incline treadmill walking 30 min speed 3.1

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It is a cold night and I am chilled to the bone so I made some chai green tea and it kinda really hit the spot

 

Chest

DB bench: 25 lbs 20 reps, 30 lbs 15 reps, 35 lbs 12 reps, 2 sets 40 lbs 10 reps

DB incline: 20 lbs 20 reps, 25 lbs 15 reps, 30 lbs 12 reps, 35 lbs 10 reps, 40 lbs 10 reps

DB fly: 15 lbs 20 reps, 20 lbs 15 reps, 25 lbs 12 reps, 2 sets 30 lbs 10 reps

Bench leg raise: 3 sets 20 reps

Ball crossover: 3 sets 30 reps

Cardio: none

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I took a bar for my trainer to try and he actually liked them. As for the chai green tea no it wasn't in tea bags but here is the recipe I found for it

 

1 1/2c water

4-6 green tea bags

1/2c favorite milk

1/8 tsp cardamom

1/8 tsp cinnamon

1/8 tsp ginger

1/4 tsp vanilla extract

1-3 tbsp agave or maple syrup

 

Boil water and steep tea bags for 5 min. warm up milk, spices, vanilla and sweetner on low heat stiring. Combine the 2 and mix. pour into favorite mug and enjoy.

 

I would however like to note that if you like a strong chai flavor bump up the spice factor. and if you want the protein bar recipe let me know

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Super slow start to my day haha. Was cold and just didn't want to get up but finally did when basset started moving and rolling around on me.

 

Calves

Seated calf raise: 3 sets 80 lbs 30 reps

Standing calf raise: 3 sets 60 lbs 30 reps

Single leg calf raise on leg press: 90 lbs 15 reps, 2 sets 180 lbs 15 reps

Calf raise on leg press: 3 sets 180 lbs 15 reps (felt really good and did it more for a stretch than lift)

Bosu crossover: 3 sets 6 lbs 20 reps each side

Hanging knee raise: 3 sets 20 reps

Cardio: 25 min spin bike 3 rounds of interval 4 sets of intervals each round, hovering and climbing included

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Sat down with the trainer today who told me point blank that right now with switching up my entire routine by going to nights I can't do the 2 a days right now. After I get adjusted he said we can think about going back but is at least letting me keep 6 day a week workouts. Said I can do cardio every day after work which is a bonus so I can keep up with my running training And measured my arms for me since I felt they have gotten bigger and sure enough gained 1.25" in my arms So off to the gym for the last round of my 2 a days for a while....

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Ok between changing my sleep schedule, going to that damn smokey bar and back around a bunch of people I have developed a damn cold..... all I do is sneeze and blow my nose! Hell my breaks at work suck just as much 2 30 min breaks!! WTF kind of crap is that? granted it equals out to 2 15s and a 30 but I don't want to take mine all at once I like to break it up so I can eat 3 times at work ya know?!?! Trainer did measurements and I gained in size but lost in lbs and body fat! Now it is time to really get the body fat off!

 

Legs

Leg extension: 3 sets 50 lbs 15 reps

Step ups: 15 lbs 15 reps, 20 lbs 15 reps, 25 lbs 15 reps

Ball squat: 8 lbs 15 reps, 12 lbs 12 reps, 25 lbs 10 reps

Walking dumbbell lunges: 3 sets 30 lbs 10 reps

Sumo squat: 3 sets 22 lbs 15 reps

RDL: 3 sets 115 lbs 10 reps

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Ok I just need to rant for a min.... I am so grossed out by how unhealthy everyone is at my job!!!! Chips, ice cream comes, cookie cakes etc!!! That think eating a lean cuisine is actually a real meal!!! I am sure they think I live on a high horse but my god at least I gives body nutrients.

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Ok I just need to rant for a min.... I am so grossed out by how unhealthy everyone is at my job!!!! Chips, ice cream comes, cookie cakes etc!!! That think eating a lean cuisine is actually a real meal!!! I am sure they think I live on a high horse but my god at least I gives body nutrients.

That's not just at your work, sadly that is the norm today

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