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Thread: kountroyale's training journal
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04-01-2015, 03:49 PM #16
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Today began like most others with 30 min of continuous rate (sort of) on the stair climber. I do the fat burn program which changes intensity but i kept is slightly lower and went for a straight 30 min.
Tonight is Shoulders and Arms
Standing DB shoulder press: 5 sets of 5
One Arm cable curl: 5 sets of 5
One Arm cable tricep extension: 5 sets of 5
One are rope hammer curls: 5 sets of 5
One are cable rear delt raises: 5 sets of 5
One arme bale lateral raises: 5 sets of 5
ONe arm cable front raises: 5 sets of 5
Looks like the trainer/husband has me set up on cables tonight...may the odds be ever in my favor!
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04-01-2015, 03:59 PM #17
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Now a musing from the inner thoughts:
It can be very trying on the to have your husband as your trainer. I dont feel it actually creates tension in our relationship as husband and wife but more makes the trainer- trainee relationship more stressful. On one hand he wants what's best for me but on the other hand its hard for him to tell me no and deal with my reaction, which my reaction is actually the worst part. This was particularly bad during my sugar addiction days. Once the husband figured out he was essentially an enabler he changed his ways. Now he enables me to lift harder and heavier. He is a great nutritionist, although we are still working on fixing my metabolism...just wish brownies were included in the cutting diet I am by no means a good client sometimes, I argue and whine and glare and snort alot but he puts up with my attitude and gets me to succeed. When I look around at other guys training their girls, I realize how lucky I am to have a man that knows what he is doing and values proper form and aesthetics over more/ bigger plates.
Oh and he has started proof reading my posts because all my typos and misspellings are making his eye twitchLast edited by kountroyale; 04-01-2015 at 04:04 PM.
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04-02-2015, 08:40 AM #18
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Today: 30 min of morning Interval with abs in between. Trying to get those abs even and more defined.
Leg Day!!! I actually do love leg days.
Squats 3 sets: 15-12-10
Deadlifts stiff legged 3 sets 15-12-10
Calf raises standing & seated 3 sets each 15-12-10
Leg Extensions 3 sets 15-12-10
Leg Curls 3 sets 15-12- 10
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04-02-2015, 09:55 AM #19
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04-03-2015, 08:52 AM #20
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- Mar 2015
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Morning consisted of 30 min continuous stair climbing
Tonight will be Chest and Back again
Pull-up 3 sets to failure
T-bar rows 5 sets of 5
Dips 5 sets to almost failure
Incline press 5 sets of 5
One armed dumbell rows 5 sets of 5
Face pulls 5 sets of 5
Push ups 2 set to almost failure
Ab wheel until I collapse!
At some point I will remember to record the weights that I lift and report them here but I don't always bring my phone in and my brain stops working when I lift. My only thoughts while I lift are "Up".
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04-04-2015, 08:56 AM #21
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- Mar 2015
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Shoulders and Arms
Standing shoulder press: 15-12-10-8
Cable curls: 12-10-8
Cable tricep extenstions: 12-10-8
Shoulder twists (yeah i made this name up) 3 sets
Hammer curls: 12-10-8
Rear delt fly: 12-10-8
Lying leg raises (just didn't feel like hanging today)
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04-06-2015, 08:36 AM #22
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After a great rest day today is legs day! My tentative plan, cuz sometimes I switch it up during the workout, is to do 4 sets of everything with the rep scheme of 10-8-6-4
So here it is in no particular order.
Squats
Stiff legged deadlifts (gotta get those nice hamstrings)
Calf raises standing and seated
Lunges
Leg extensions
Leg curls
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04-07-2015, 09:46 AM #23
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Last night I did 235 for 4 on barbell squats
standing calf raises with 225lbs
seated calf raises with 135lbs
spilt leg squats with 100lbs
Chest and back this morning:
Dumb bell bench: 12-10-8 finished with the 35s
Bent over dumb bell rows: 12-10-8 finished with the 35s
Dips: bodyweight 12-10-8
Pull ups to failure
Cable chest flys 12-10-8 finished on 20
Face pulls 4 sets (2 high 2 low) 12-10 reps
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04-07-2015, 10:12 AM #24
Thats some good work you are putting in!!
DON'T BE AVERAGE!!!
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04-07-2015, 10:47 AM #25
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04-07-2015, 10:46 PM #262016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-09-2015, 08:26 AM #27
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Yesterday was Shoulders/Tricpes/Biceps
Started with a nice shoulder rotations warmup to really loosen up the scapulas
Shoulder Press Dumbells: 15-12-10-8 finished withthe 30s (gonna try 35s next time...or maybe 40s)
Tricep cable extensions single arm 15-12-10
Hammer curls single arm cable 15-12-10
Front raises 15-12-10
Rear Delt Raises 15-12-10
Side raises 15-12-10
Shrugs 15-12-10 finished with the 40s
Today is rest day so nothing to do...I feel empty inside without the gym.
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04-10-2015, 09:05 AM #28
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Leg day: Rep scheme for all was 8-6-4-2 Listed weight is my last set
Leg extensions 130lbs
Leg curls lying 90lbs
Bulgarian split squats barbell 140lbs
Standing calf raises 320lbs
Seate calf raised 180lbs
Cable crunches 4 sets of 15
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04-10-2015, 09:30 AM #29
Bulgarians with 140?! Impressive!
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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04-10-2015, 09:42 AM #30
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