Less talky, more lifty.

[Rach]

Friday 4th November 2011

Squat pt sess

squats:
1 set 8 at 30kg
1 set 5 at 30kg
5 sets 5 at 35kg

stiff legged deadlifts:
couple sets 8 at about 50-55kg

mountain climbers

[Rach]

Saturday 5th November 2011

bench sess, it was meant to be day working up to 5 sets 3 at 40kg, last time managed 2,1,1,fail, 1 however tried but was just too tough for me to manage today, perhaps not enough rest after Wed's sess?

Bench
2 sets 10@20kg
1 set 5 at 25kg
1 set 5 at 30kg
1 set 3 at 35kg

started what was meant to be working towards the 5 sets 3 at 40kg;

1 fail at 40kg

and could just tell I didn't have it in me today so dropped it to 37.5kg

did:
1 rep at 37.5kg
1 fail at 37.5kg
1 rep at 37.5kg
1 rep at 37.5kg
3 reps at 35kg
2 reps at 35kg
4 reps at 32.5kg

then did some close grip bench presses:
7 reps at 30kg;3 reps at 30kg,5 at 27.5kg, 8 reps at 25kg

dumbbell shoulder presses:
8kg each arm: 3 sets 8 reps, 1 set 7 reps

bent over barbell row:
1 set 10 at 20kg
3 sets 8 at 30kg

lat pull downs
3 sets 10 wide grip and 3 sets 10 close grip

Facepulls
3 sets 10

[Rach]

Tuesday 8th November 2011

lunges and inchworms to warm up

Squats with band below knee:
2 sets 10 at 20kg
2 sets 5 at 25kg
1 set 5 at 30kg

Deadlifts
3 sets 10 at 30kg
1 set 5 at 50kg
1 set 3 at 60kg
1 set 3 at 70kg
1 set 3 at 80kg
1 set 2 at 90kg
1 set 4 at 95kg pb
1 set 4 at 95kg

mountain climbers and stretches

[Linnéa76]

Deadlifting is looking good Rach!

[Rach]

Deadlifting is looking good Rach!

Thanks Linnea!
Thursday 9th November 2011

Bench:
10 sets 3 reps at 25kg

Paused singles to commands at:
35kg
2 fails at 40kg
3 singles at 37.5kg

[Rach]

Friday 11th November 2011

Lunges and inchworms. Few sets of squats,stiff legged deadlifts and good mornings with 20kg bar
squats: 2 sets 8 @ 20kg
1@ 35kg
4 sets 5 at 40kg

stiff legged deadlifts
1 set 5 at 40kg
1 set 5 at 50kg
1 set 4 at 60kg

Mountain climbers

[vegan hal]

nice DL PB Rach!

[Lordmuppet]

nice DL PB Rach!

indeed. For there is no better PB than a Deadlift PB.

[Rach]

Thanks guys agreed deadlift pbs are the best

Monday 14th November 2011
bench
Today was 5 sets of 8 reps day, currently working towards 5x8 at 32.5kg for these reps.

2 sets 10 at 20kg
1 set 8 at 25kg

for the 5 sets 8 at 32.5kg:
1 set 8 reps
1 set 8 reps
1 set 7 reps
1 set 6 reps
1 set 5 reps

Bent over rows:
1 set 10 at 20kg
1 set 10 at 25kg
2 sets 7 at 30kg
1 set 6 at 30kg

standing dumbbell shoulder presses
1 set 8 with 6kg each arm
1 set 6 with 12kg barbell
4 sets 4 reps with 9kg dumbbell each arm

lat pulldowns 4 sets 8 wide grip 4 sets 8 close grip
face pulls 3 sets 10

front and side planks, jackknives on swiss ball stretches

[Rach]

Wednesday 16th November 2011

squats
with medium resistance mini band below knees

1 set 10 at 20kg
2 sets 5 at 30kg
1 set 3 at 40kg

deadlifts

2 sets 10 at 30kg
1 set 5 at 50kg
1 set 5 at 60kg
1 set 3 at 75kg
1 set 3 at 80kg
1 set 2 at 90kg
1 at 105kg pb
1 set 3 at 85kg

mountain climbers, stretches, front and side planks inc on ball, jackknives

[baldy]

Deadlift PB!
Soon in the top 10 of the strength table.

[Talyn]

Nice, 15kg added to your PB in one go! Good work!

[JP]

strong!

[Rach]

Nice, 15kg added to your PB in one go! Good work!

Deadlift PB!Soon in the top 10 of the strength table.

strong!

Thanks guys! Am taking it slowly but surely and will update my place in the strength table once my squat is at 60kg with proper form.

Friday 18th November 2011

squat pt sess

hamstrings are getting gradually more flexible, last week something just clicked and I started to grasp the squat better than I have before but taking things nice and steady.
Today energy levels pretty low, something in the gym on Wed got me sneezin and wheezin' it's settling down now, was meant to bench yesterday, then delayed it till today but will now do it tomorrow or Sun.

lunges and inchworms to warm up

squats
1 set 5 at 20kg
1 set 5 at 30kg
1 set 2 at 40kg
1 set 5 at 42.5kg
1 set 5 at 45kg knees started to cave in a bit on these
1 set 5 at 40kg

stifflegged deadlifts

1 set 5 at 50kg
2 sets 5 at 65kg

mountain climbers, glute stretches, inchworms

[Rach]

Saturday 19th November 2011

Bench

today was 5 sets 5 day, currently working towards 5 sets 5 at 37.5kg

1 set 10 at 20kg
1 set 5 at 25kg
1 set 5 at 30kg
1 double at 35kg

At 37.5kg:
did mountain climbers between sets to work on hip mobility rather than just sit there bored
1 set 3 reps
1 set 3 reps didn't count 4th as spotter gave me a touch
1 set 3 reps
1 set 3 reps
1 set 3 reps

Bent over row
1 set 10 at 20kg
1 set 10 at 25kg
3 sets 8 at 30kg

Standing dumbbell shoulder presses
3 sets 8-10 at 8kg each arm

Facepulls
3 sets 10 at 20kg