Linnéa's lifting, yoga and climbing log

[Linnéa76]

BB Bench press: 35 kg, 1 x 5. 40 kg, 3 x 5. 35 kg, 1 x 5.

Box squat: 55 kg, 1 x 5. 60 kg, 2 x 5, 1 x 3, F, 55 kg x 2. 55 kg, 1 x 5. Gah, I hate failing on these.

It's such a bother, having to take off some weight, getting the bar back up with a sort of awkward box

lunge, trying to muster up some enthusiasm for the remaining reps... I should probably be doing 57,5 kg for

a couple of weeks but the gym doesn't have 1,25 kg plates.

Assisted dips: -23 kg, 5 x 5.

DB Shoulder press: 9 kg, 3 x 8. Neck started hurting so I stopped there.

Neck raise: 20.

Bicep curl + calf raise on one leg: 9 kg, 3 x 8.

I'm going to try a Zumba class tomorrow, I think it might be fun. Or funny. We'll see!

[Linnéa76]

I tried two express classes today, Zumba 30 min and Core 30 min.

The Zumba was kind of lame. It consists of different latin dance steps, which is fine if you're in to that, but they promote it as this fantastic work out that gives you a fantastic body. Sure, the instructor had a pretty spectacular physique but you don't get crazy shoulders from hip-wiggling and I've seen what he does in the gym... Still, it was fun trying. And my armpits got slightly moist.

The core class took some effort though and I even learnt a couple of new ab exercises.

[Linnéa76]

Deadlift: 60 kg, 1 x 5. 80 kg x 1. 90 kg x 1. New PB! 60 kg, 1 x 5.

Bench press: 35 kg, 1 x 5. 40 kg, 3 x 5. 35 kg, 1 x 5.

Pulldown: 50 kg, 4 x 5.

Overhead tricep extensions: 9 kg, 4 x 6. Supersetted with combined bicep curl + one leg calf raise:
4 x 6 each side.

Neck raise: 20. Leg raise: 10.

About time to try for new 1RM on bench press and squat, I think.

[JP]

good deadlifting!

100 looming in the horizon...

[Linnéa76]

Thanks JP! Yes I do look forward to nailing 100 kg. I had a look at the Strength Standards table from exrx.net someone posted here and that would put me in the "Advanced" column. Maybe next year? Seems like yesterday I was mostly doing aerobics and the occasional push up.

[Rochellita]

Excellent deadlift

[Linnéa76]

Thank you .flux!

Today's session:

Box squat: Bar x 5, 60 kg x 3, 70 kg x 1, 75 fail. 60 kg x 4, 55 kg 3 x 5.

I was hoping for a new squat PB, my current 1RM 70 kg is pretty old.
Maybe with a spotter, or if I hadn't done 60 and 70 first. (And the sun got in my eyes,
and there was headwind )

DB Shoulder press: 10 kg, 4 x 8.

Seated cable row, one arm: 32 kg, 4 x 6.

Back extension: 10 kg, 3 x 8.

Seated calf raise: 40 kg, 3 x 8.

Neck raise: 20.

Naprapath homework: Balance exercise, standing on one foot and bending the knee while holding the other leg straight and at different angles.
Lying hip abduction and a few crunches.

I saw something funny in the gym; A bodybuilder was there, lifting huge weights, loudly and painfully.
After a while, a funky house tune came on the radio and suddenly he started dancing, doing a
little choreography! It involved skips, knee-bending and some rather fancy foot-work.
Too cute!

[Linnéa76]

I did a couple of tests today and took some measurements, same as 3 months ago.
Measurements where pretty much the same except waist (-1 cm). Weight back down at 60 kg.
Cooper test: 2 km 11:20 (-1:24). Pushups: 32 (+1). Ok considering I haven't run since the last time and hardly done any pushups.
I should start doing a little running after strength training. 1-2 km is better than nothing, right? I saved the static strength tests
for legs and abs for another day to spare some energy for deadlifts.

Right after pushups, bench press: 35 kg x 5. 40 kg x 3, felt a little shaky so stopped. 35 kg, 3 x 5.

Deadlift: 60 kg x 5, 65 kg, 3 x 5, 60 kg x 5. Quite tired by know.

Assisted pullups/chins and dips, supersetted without breaks: -23 kg, 3 x 5 of each.

Seated calf raise: 40 kg, 8, 8, 7. Plank: 1,5 min.

[Linnéa76]

Step express: 30 min. Core express: 30 min. Ouch. There's nothing like a core class to make you feel you're

not quite as fit as you thought.

[Linnéa76]

I started with a couple of static strength tests: "Hunter's rest" in Swedish, back against a wall and legs at 90 degrees. Let's call it mushroompicker's rest. Anyway, managed 2:15 which was 15 s better than before. Plank: Also 2:15, a 30 s improvement.

Bench press: 35 kg, 1 x 5. 40 kg, 3 x 5, 1 x 4.

Hang clean / front squat combination: 30 kg, 1 x 6. 35 kg, 4 x 6. Plus squats only 1 x 6. This was the first time I tried front squats, the weight was too light but I did them with max depth.

Barbell shoulder press: Also a first actually, I think. Always do them with DB otherwise. 20 kg, 5 x 5. It took a few reps to figure it out, then the last sets felt lighter than the first.

Seated cable row, one arm: 32 kg, 4 x 6.

Seated calf raise: 40 kg, 3 x 8.

Back extension: 10 kg, 3 x 8.

[Linnéa76]

Unhealthy living during the weekend due to a henparty. A little worn out but good to be back at the gym!

Incline bench press: 30 kg, 1 x 5, 35 kg, 3 x 5, 30 kg, 1 x 5.

Pulldown: 50 kg, 4 x 6.

Squat: 55 kg, 1 x 5, 60 kg, 3 x 5, 55 kg, 1 x 5.

Overhead tricep rope extension: 27 kg, 1 x 6. 32 kg, 4 x 6.

Back extension: 10 kg, 3 x 8.

Bicep curl + one leg calf raise: 9 kg, 3 x 8.

Some crunches and sideplanks.

[Linnéa76]

I played truant from the gym today and trained power yoga outdoors in the sun.

Complemented with some chins: 4, 3, 2, 2, 1.

[Linnéa76]

Bench press: 20 kg, 1 x 5. 45 kg x 1 = my current 1RM. This was easy, but I didn´t dare to try 50 kg without a spotter. 40 kg, 3 x 5, 35 kg, 1 x 5.

Deadlift: 65 kg, 4 x 6.

Shoulder press, BB: 20 kg, 1 x 5, 25 kg, 2 x 5, 1 x 4. 20 kg, 1 x 5. My neck and traps are not liking this exercise...

Nautilus Hip abduction: 71 kg x 12.

Seated cable row, one arm: 32 kg, 4 x 6.

Seated calf raise: 40 kg, 3 x 8.

Neck raise: 20. Finished with 2 km on crosstrainer.

[Linnéa76]

Squat: 55 kg, 1 x 5. 60 kg, 4 x 5. They felt suspiciously easy so I did box squats the last set, still easy. Maybe I've passed a threshold? I'll try to add some depth now rather than weight or reps. Need something better than the bench for box squats though because it stops me just below parallell, in fact I think I go lower without it.

Pulldown: 50 kg, 4 x 6.

Triceps overhead rope extension: 32 kg; 10, 8, 7, 7.

Back extension: 10 kg, 3 x 8.

Bicep curl + calf raise on one leg: 9 kg, 3 x 8.

Neck raise: 20. Leg raise: 10.

[Linnéa76]

My vacation's started and I'm looking forward to taking some of the classes I usually don't have time for!

Today, took a 45 min spinning class. Trance music and a slightly manic instructor, just the way I like it.

Then, Body Balance 60 min. Also good, there were some interesting ab exercises that didn't put strain to the neck.
The program was new, I guess that means there's also a new Body Combat release? Must find out.