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#1
08-29-2003, 07:24 PM
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Mistress of Pain\'s very first on-line journal. All are welcome
I've been reading journals absorbing all the good stuff. I've finally got some guts to post my own training journal. Please feel free to comment.
Have no idea of my body fat % Height 5 10 Wgt 142 Age 46 I'm straddling between a size 8 and 10 Goals: Increased upper body strength, defined arms, back, legs. Would like to lose a couple of inches in the hips and legs. Split although I like to change things around nearly every other week. Monday: back Tues : chest Wed : cardio Thurs : legs Friday: tris and shoulders Sat : bis and cardio This week: Monday: back Assisted pullups wide 10 at #8 wide 8 @ #8 shoulder 8 @ #8 narrow * @ #8 Rope Pulldowns 65 @ 8 65 @ 4 60 @8 60 @ 8 Decline DB Pullover 20 X 8 25 X 8 30 X 8 Seated Cable Row Wide 80 X 12 80 X 10 80 X 8 TUESDAY - Bad day. Got the blues Chest DB press 35 X 10 35 X 10 35 X 10 Decline Bench gotta be careful of the shoulder on this one 45 X 10 55 X 8 65 X 8 Flies 20 X 10 3 sets WEDNESDAY Cardio and abs Lying leg raises 40 Crunches 50 Twisting crunch 25 Crunch 50 THURSDAY LEGS Front 1 1/2 Squats on Smith 20 X 8 50 X 8 Close Stance Squats 50 x 10 60 x 10 Lunges 50 x 10 70 x 8 80 x 6 Leg curls 70 x 8 75 x 6 80 x 4 leg ext 95 x 10 95 x 12 95 x 15 FRIDAY TRIs and SHOULDERS French Press 30 X 10 30 X 8 35 X 6 Old School DB on Decline 15 X 12 (2sets) 20 X 12 Dips with wght 70 X 10 80 X 8 Front BB Raise 20 X 15 25 X 12 25 X 10 1 arm side lat raise 10 X 10 15 X 4 12 X 6 12 X 10 Bent over cable rear delts 10 X 12 10 X 10 10 X 8 |
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#2
08-29-2003, 07:44 PM
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Re: Mistress of Pain\'s very first on-line journal. All are welcome
[ QUOTE ]
I've finally got some guts to post my own training journal. [/ QUOTE ] Cool! [img]/forum/images/graemlins/cool.gif[/img] I think journals are a great tool!
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#3
09-02-2003, 05:28 PM
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Re: Mistress of Pain\'s very first on-line journal. All are welcome
Today was Bicep day
4 sets of standing curls with Olympic straight bar wtih a double drop set ( I dropped off 5 lbs each time) 60 X 8 55 X 6 50X 4 60 X 6 55 X 6 50 X 4 60 X 4 55 X 4 50 X 3 60 X 2 55 X 4 50 X 3 45 X 4 Double Cable Bicep curls 20 X 15 3 sets (hold peak contraction to count of 5 on last 5 reps Low PUlley biceps curls 21s 30 X 21 35 X 21 35 X 21 My arms are fried. They feel all pumped up. Can't wait til tomorrow to see if I have DOMS. Tomorrow I can't make it in to work out. I need to be to work at 6 AM so I'll be posting again on Thursday. I just hate holiday weeks! They throw my workout schedule completely off. |
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#4
09-04-2003, 09:03 PM
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Re: Mistress of Pain\'s very first on-line journal. All are welcome
Today was cardio day. My workout buds and I did:
HIIT on the treadmill for about 20 min (the 30 sec burst version) then moved to the recumbent (sp?) bicycle for 2 cycles of the 1 minute intervals. Ai yi yi! I'm actually pretty tired. It didn't seem so bad when I was doing it but at 9 PM I'm now feeling it! I'm debating on whether to do legs or chest tomorrow. |
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