Less talky, more lifty.

[Rach]

Tuesday 13th March 2012

Circuit;4 rounds of following: dumbbell squats 7kg each arm; bench press 8kg and then 10kg each arm;jumps onto step;alternating shoulder presses at 7kg each arm;split squats;bent over row 6kg each arm;stiff legged deadlift round 1 8kg each arm, rounds 2 and 3- 10kg each arm, round 4 12.5kg each arm.

[Rach]

Thursday 15th March 2012

warm up. split squats at 20kg: 5 sets 8 reps each leg.
Squats: 3 sets 5 squats at 20kg wore flat shoes rather than oly shoes seemed better in these
Stiff legged deadlifts with dumbbells:2 sets 8 each leg at 5kg and 10kg.2sets 8 each leg 5 kg and 12.5kg.
Dumbbell incline bench press:1 set 8 @6kg each arm.3 sets 7 at 10kg each arm.
Stretches.
Starting to build upper body stuff in and gradually reintro barbell squats.
Yesterday heard that my regular gym is closed until further notice owing to a fire so trying a couple of new places.this week until it (hopefully) reopens.Hope it doesn't affect the staff's jobs.

[Rach]

Wednesday 21st March 2012

Warm up.
Turkish get ups: 5kg few sets 6 each side
Overhead squats: couple sets 8 with 2kg dumbbells, 2 sets 8 with a barbell think it was 8kg.
3 Supersets of:hex bar deadlifts 8 reps at 40kg, alternating dumbbell shoulder presses 8 reps each side at
7.5kg,side planks 20 sec hold each side.
Inchworms and mountain climbers.

[Rach]

Friday 23rd March 2012

Visited Body Power Gym Oriel St Liverpool.
Warm up.
Split squats with 20kg bar:4 sets 8 reps each side.
Stiff legged deadlifts with dumbbells: 1 set 8 reps each side with 5kg and 10kg dumbbells
3 sets 8 reps each side with 5kg and 12.5kg dumbbells.

Incline bench press with 10kg dumbbell each arm: 1 set 7, 3 sets 6.
Flat dumbbell bench press 10kg dumbbell each arm:1 set 7, 1 set 6, 1 set 7.
Bench press with 20kg barbell:1 set 13 reps.

One armed farmer's walk: 1 at 10kg, 3 at 15kg.
Static mountain climbers to stretch, some mountain climbers switching legs, standing knee raises and hip swings.

[Rach]

Sunday 25th March 2012

Morning weight 24th March 2012 63.2kg
My tour of gyms of Liverpool continues, today Terry's Gym in Bootle.Only just came across it today.Great gym esp for powerlifting,good bench and squat rack.
Circuit;4 rounds of following: dumbbell squats 8kg each arm; bench press 10kg each arm;jumps onto step;alternating shoulder presses at 7kg each arm;split squats;bent over row 8kg each arm;stiff legged deadlift 10kg each arm.Round 1: 40 secs work to 40 secs rest.Round 2 40 secs work to 30 secs rest.Round 3 30secs work to 20 secs rest.

[Linnéa76]

How's the rehab going Rach, does it feel like you'll get back to the barbell soon?

[Rach]

How's the rehab going Rach, does it feel like you'll get back to the barbell soon?

It's going okay thanks Linnéa couple more months then start more barbell stuff.

[Rach]

Tuesday 27th March 2012

warm up
split squats 20kg (on back) 3 sets 8 each leg
1 arm dumbbell squats: 1 set 8 each side at 7kg, 1 set 8 each side at 8kg, 1 set 8 each side at 9kg.

stiff legged deadlifts: 1 set 8 reps each side with 5kg and 10kg dumbbell, then 2 sets 8 each side at 5kg and 12.5kg.

Incline dumbbell bench press at 10kg each arm: 1 set 9 and 2 sets 7.

[Rach]

Thursday 29th March 2012

Got stats measured, from last time measured which was last June:

weight down from 67.9kg to 63.4kg
Body fat (done with skinfolds) from 32.3% to 26.1%
2 inches off waist, 3 inches off hips, 5 and a quarter off illiac, inch off thigh and three quarters inch of arm.

Target: 22-23%.

[Rach]

Friday 30th March 2012

warm up

Overhead squats: 1 set 10 with 10kg barbell, 2 sets 10 at 15kg, 1 set 8 at 17.5kg, 1 set 10 at 17.5kg.

Hex deadlifts: 1 set 5 at 40kg, 2 sets 10 at 40kg, 2 sets 5 at 50kg.

Pull ups: (with bands for assistance): 1 set 4 with one band, 2 sets 4 with 2 bands.

side plank 3 sets for 40 second hold followed by dumbbell presses with 8kg and 6kg for 40 seconds.

[Rach]

Sunday 1st April 2012


warm up

Circuit 4 rounds of following: dumbbell squats 8kg each arm; bench press 10kg each arm;jumps onto step;alternating shoulder presses at 7kg each arm;split squats;bent over row 8kg each arm;stiff legged deadlift 12.5kg each arm.Round 1: 40 secs work to 40 secs rest.Round 2 40 secs work to 30 secs rest.Round 3 30secs work to 20 secs rest.

1 armed Farmer's walks: 1 set at 10kg, 3 sets at 16kg.

[Rach]

Wednesday 4th April 2012

warm up
split squats: 1 set 8 each leg with 20kg barbell, 2 sets 8 each leg with 25kg barbell.
Incline dumbbell bench presses 10kg each arm: 2 sets 7 reps, 1 set 6 reps.
Stiff legged deadlifts: 1 set 8 at 10kg each arm, then 3 sets 8 each side with 7.5kg and 15kg dumbbells.
1 armed Farmer's walks: 1 at 10kg, 3 walks at 16kg.

[Rach]

Thursday 5th April 2012

warm up
overhead squats: 2 sets 8 with 10kg barbell, 2 sets 5 at 15kg,2 sets 5 at 17.5kg,
mini circuit: 3 rounds 40 secs work to 30 secs rest: walking lunges with 10kg barbell, alternating shoulder presses with 7kg and also 4kg, russian twists with medicine ball, turkish get ups with 4kg.

suspension rope press ups and pulls: 3 sets 5 press ups and 10 pulls.

side planks: 40 sec each side, 30 sec each side.

[Lordmuppet]

Thursday 29th March 2012

Got stats measured, from last time measured which was last June:

weight down from 67.9kg to 63.4kg
Body fat (done with skinfolds) from 32.3% to 26.1%
2 inches off waist, 3 inches off hips, 5 and a quarter off illiac, inch off thigh and three quarters inch of arm.

Target: 22-23%.

that's awesome if strength has gone up/stayed the same? It has hasn't it?

also i have no idea what an illiac is he he he

[Rach]

Thursday 29th March 2012

Got stats measured, from last time measured which was last June:

weight down from 67.9kg to 63.4kg
Body fat (done with skinfolds) from 32.3% to 26.1%
2 inches off waist, 3 inches off hips, 5 and a quarter off illiac, inch off thigh and three quarters inch of arm.

Target: 22-23%.

that's awesome if strength has gone up/stayed the same? It has hasn't it?

also i have no idea what an illiac is he he he

Thanks LordMuppet The illiac is just above the hip bone.Strength will hopefully get back to where I was in Jan but taking things steady .