Linnéa's lifting, yoga and climbing log

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: Pigs can fly

Postby Linnéa76 » Thu Jun 03, 2010 8:01 pm

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!
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Re: Pigs can fly

Postby Linnéa76 » Fri Jun 04, 2010 7:59 pm

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

The Zumba was kind of lame. :lol: 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.
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Re: Pigs can fly

Postby Linnéa76 » Wed Jun 09, 2010 8:17 pm

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. :)
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Re: Pigs can fly

Postby JP » Thu Jun 10, 2010 5:53 am

good deadlifting!

100 looming in the horizon... ;)
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Re: Pigs can fly

Postby Linnéa76 » Thu Jun 10, 2010 9:29 pm

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. :o Maybe next year? Seems like yesterday I was mostly doing aerobics and the occasional push up. :lol:
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Re: Pigs can fly

Postby Rochellita » Fri Jun 11, 2010 1:13 pm

Excellent deadlift :)
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Re: Pigs can fly

Postby Linnéa76 » Fri Jun 11, 2010 6:30 pm

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 :roll: )

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! 8)
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Re: Pigs can fly

Postby Linnéa76 » Sun Jun 13, 2010 7:21 pm

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.
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Re: Pigs can fly

Postby Linnéa76 » Mon Jun 14, 2010 7:38 pm

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. :lol:
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Re: Pigs can fly

Postby Linnéa76 » Wed Jun 16, 2010 7:02 pm

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.
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Re: Pigs can fly

Postby Linnéa76 » Mon Jun 21, 2010 7:50 pm

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.
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Re: Pigs can fly

Postby Linnéa76 » Thu Jun 24, 2010 5:38 pm

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

Complemented with some chins: 4, 3, 2, 2, 1.
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Re: Pigs can fly

Postby Linnéa76 » Sun Jun 27, 2010 5:20 pm

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.
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Re: Pigs can fly

Postby Linnéa76 » Tue Jun 29, 2010 7:15 pm

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.
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Re: Pigs can fly

Postby Linnéa76 » Thu Jul 01, 2010 6:50 pm

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. :)
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