A gymbunny, I will be » deadlifts

Fitness Journal Week 16

thegymbunny — Tue, 23 Jun 2009 14:34:02 +0000

MONDAY

A1: DB Lunge (5kg x 2) – 8/8/9/8

A2: Staggered Push Up (BW) – 12/12/12/12

B1: Romanian Deadlift (24kg KB) – 13/12/12/6

B2: 2 Arm Back Row (8kg KB) – 12/12/12/10

C: Leg Matrix (24 Squats, 24 Lunges, 24 Jump Squats, 24 Jump Lunges) – 2 sets in 4:18

THURSDAY

A1: Heel Elevated Squat (12kg KB) – 12/12/11/13

A2: Shoulder Press (6kg x 2 BB) – 12/11/12/12

B1: Back Row 1(7.5KG DB) - 1 2/11/14/14 (the change from the KB to the DB gives me a better range of motion for the row effectively making it harder as well)

B2: Narrow Push Up(BW) – 11/11/13/14

C: Burpees – 63

SATURDAY

A1: Deadlift (35kg warm up/ 55kg/55kg/60kg/65kg) – 5 reps each *PERSONAL RECORD OF 65KG!!*

A2: Chest Supported Row (12kg KB x 2 for first two sets, 16kg KB x 2 for remainder) – 5 reps of each

B: Barbell Shoulder Press (25kg) – 5 reps of each

C: Jump Squats (6kg KB) – 20secs with 10 secs rest x 8

SUNDAY

Swimming: 14 laps of the pool with a break in between.

Excuses, excuses, excuses.

thegymbunny — Sat, 30 May 2009 08:35:58 +0000

Lately, I am been feeling frustrated at my effort at gym. On occasion, I feel as if I have regressed in terms of how much I have done and how much I can do. At today’s sesh, I had tremendous difficulty lifting a weight that I accomplished with relative ease three weeks prior. Even though I have been out of gym action two weeks in a row and had a new manicure in tow, I was still in disbelief at how tough it was.

Immediately, my head went to the "excuses, excuses, excuses" bin. Oh, it could be my manicure, it HAS to be my loss of muscle with being in HK coupled with being ill. As it turned out, it was my gloves. E had the experience to get me to attempt it without gloves. It was hindering me from getting a decent grip. For the love of whey, I could not lift the weight without having it slip through my palms past my gorgeous gel nails!

It saved me from a potentially demoralising situation. Absolutely detest how the mind works, so quick to put one’s self down. On Thursday, D2 encouraged me to beat my previous burpee record even by one and I did. My mind needs to learn not to give up as easily and push even though I don’t want to.

No more excuses. I want to push my weight loss out the window by working out harder and eating my absolute best!

Fitness Week 5

thegymbunny — Tue, 14 Apr 2009 01:39:59 +0000

EJ changed up the regular routine just as I was beginning to like it.

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Squat	8-10	4010	60 secs for each leg	60 secs	-
Pushups	10-12	4010	60 secs	60 secs	-
Romanian Dead Lift	10-12	4012	60 secs	60 secs	16 kg KB
One Arm Bent Over Row		4012	60 secs	45 secs
Trusters	-	-	5mins	-	10kg BB

It was ALL brutal, lunges are my absolute weakness. My core is akin to jelly – all wobbly and BARELY maintaining form. My calves kept shaking throughout, my arms were shaking too. My form is less than perfect, I need to concentrate on getting perfect form every single time

THURSDAY

Routine	Sets	Reps	Tempo	Rest	Weights	Remarks
Heel Elevated Squats	4	8-10	4010	60	8kg	-
Shoulder Press	4	10-12	4010	60	10kg	-
Back Rows	4	8-10	4012	45	12kg	-
Push Ups	4	8-10	4012	45	BW	-
Burpees	1	5mins	-	-	BW	45 burpees

Still brutal. The first set of two exercises left my legs all wobbly. Burpees were done in less than perfect form because I just COULD NOT get my legs straight out. Need to work on my back rows so I can truly feel the burn.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Deadlift	35 /40/45/45/45	5	5
KB Back Row	8 /12 /12/12/12	5	5
DB Shoulder Press	8/8/8/8/8	5	5
Squats	BW	2	24
Lunges	BW	2	24
Jump Squats	BW	2	24	no jump for second set
Dynamic Lunges	BW	2	24

Secretly, I must love torturing myself. I am in pain, the good kind of pain still. Except, I’m due for a hike tomorrow with the girls AND I have a normal session on Monday! h.e.l.p!

SUNDAY

2hr hike (about 6km) at MacRichie Reservoir (from Upper Thomson Road Car Park till Rifle Range Road)