Linnéa's lifting, yoga and climbing log

[Linnéa76]

Yikes! When I stepped inside the gym today, it looked like they were casting a gay adult entertainment production in there. Guys, guys everywhere, the place was crammed with them and they all seemed to be doing bicep curls! That's all very well, but they were kind of ruining the plans I had for my gym session. Had to wait at the bench press rack because someone was doing leg raises there. Then, had to wait for the squat cage bar that was being used for curls. The cable machine - forget about it. Guys were training their pecs in it for the full hour I was there.

This is what I managed to get done:

BB Bench press: 30 kg, 3 x 10.

Deadlift: 55 kg, 3 x 10.

Assisted dips: -30kg, 3 x 10.

Shoulder flyes: 5 kg, 3 x 10.

Bicep curls combined with calf raise on one leg: 7 kg, 3 x 10.

Leg raises x 10.

[JP]

its a sign that summer is near.

[Linnéa76]

^ ^
Yes, the bicep curl guys are just like hyacinths.

Today, Sweden is celebrating a big pagan holiday. I was alone at work all afternoon and almost alone at the gym. So I'm giving myself a goldstar.

Did all of these 3 x 10:

Hang clean 35 kg.
Barbell row 30 kg.
Squat 50 kg.
Pulldown 41 kg.
Seated cable row, one arm: 23 kg.
Seated calf raise: 30 kg.
Back extensions: 5 kg.

Abs: Super slow crunches, all the way up x 3.

[Linnéa76]

Body Combat today, but not with my favourite instructor. It was so-so.
I tried to count the pushups, since .flux was asking and I think it goes like this: 10 regular ones, down on three up on one, 10 superman pushups, then 5 of the first kind and then 5 superman again. I did the last 7 ones on knees. (This is after one hour's shadow boxing, just to be clear... )

[Linnéa76]

Incline bench: Bar, 1 x 8. 30 kg, 3 x 8.

Triceps rope overhead: 57 kg (this cable machine was funny, have no idea what actual weight this is equivalent to): 3 x 8.

Shoulder flyes: 5 kg, 3 x 10.

Bicep curl, combined with calf raise on one leg: 8 kg, 3 x 8.

Deadlift: 60 kg, 3 x 8.

Neck raise x 16. Stood on a balance board for a couple of minutes. Plank and side plank.

[Linnéa76]

Did mostly lower body today. Had a birthmark removed yesterday, so now I've got a wound right between the shoulder blades.

Squat: 50 kg, 3 x 10. (Depth: de luxe )

DB lunge on one foot: 10 kg, 3 x 8. Supersetted with calf raise, also on one foot, 10 kg and 3 x 8.

Hip abduction: 64 kg, 3 x 8.

Hip adduction: 54, 50, 43 kg 1 x 8.

Seated cable row, one arm: 23 kg, 3 x 10.

[Linnéa76]

Back to higher weight and fewer reps! For the exercises below, I was aiming for 4 x 6.

Bench press: 35 kg, 3 x 6, 1 x 5.

Deadlift: 65 kg, 4 x 6.

Pulldown: 50 kg, 2 x 6, 2 x 5.

Seated cable row, one arm: 27 kg, 4 x 6.

Triceps pressdown: 32 kg, 4 x 6.

Bicep curl, combined with calf raise on one foot: 9 kg, 4 x 6.

Shoulder flyes: 5 kg, 4 x 6.

[Rochellita]

Body Combat today, but not with my favourite instructor. It was so-so.
I tried to count the pushups, since .flux was asking and I think it goes like this: 10 regular ones, down on three up on one, 10 superman pushups, then 5 of the first kind and then 5 superman again. I did the last 7 ones on knees. (This is after one hour's shadow boxing, just to be clear... )

They are horrible things, nobody in my classes can achieve the full set of superman push-ups, my superstrong Amazonian instructor makes them look easy though. I must say though that push-up's in Body Attack are far worse, pure torture with lots of tricep pushup's, if you ever get a chance to take a class give it a try, it's pretty hardcore.

[Linnéa76]

I don't think Body Attack has been introduced here yet, at least World Class don't have it. I'll be sure to try it when I get a chance.. It doesn't sound very enjoyable though? More like the kind of thing that makes you feel good afterwards, in a Lutheranian kind of way.
No gym for a week now, was out of town and then got a bit of a cold. I'll try to do something light like yoga tomorrow.

[Linnéa76]

Back at the gym yesterday, after nearly two weeks' involuntary break. It felt great and today I have some pretty good DOMS.

Hang clean: 40 kg, 4 x 6.

Squat: 55 kg, 4 x 6.

Bench press: 35 kg, 3 x 6, 1 x 7.

Assisted chins: -23 kg, 4 x 5 supersetted with

Assisted dips: -23 kg, 4 x 5.

Plank, sideplanks.

[Linnéa76]

Today I planned to do strength training first and then spinning but was late, therefore the divided session.

Deadlift: 65 kg, 4 x 6.

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

Spinning: 60 min including stretching.

Superset with shoulder flyes: 5 kg, 4 x 6 and DB tricep extension: 9 kg, 4 x 6.

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

[Linnéa76]

Very low energy today, sleep-deprived and couldn't really focus. Bad technique, bad session...Oh well, at least I tried.

BB row: 35 kg, 4 x 6.

Squat: 60 kg, 2, F !!, 3. 3 x 5. Probably not very deep, will do box squat next time.

DB bench press: 16 kg, 1 x 4. 13,5 kg: 6, 5, 5. Supersetted with:

DB shoulder press: 9 kg, 4 x 6.

Neck raise: 20.

Seated calf raise: 35 kg, 8, 8, 7.

Had two cheeseburgers and some chocolate for supper, feeling better now. I'm going to sleep so hard the pillow will be begging for mercy.

[Linnéa76]

Incline BB bench press: 30 kg, 4 x 6.

Dead lift: 65 kg, 4 x 6.

Pulldown: 50 kg, 2 x 6, 2 x 5.

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

Tricep pressdown: 32 kg, 4 x 8. Too light.

Bicep curl + calf raise on one foot: 9 kg, 4 x 6.

Leg raise: 10.

[Linnéa76]

I did yoga outdoors in the sun today! About 50 minutes of power yoga.

This was my view:



Afterwards I did some chins at home: Meet my portable chin up bar!



Did 4, 3, 2, 1 chins and 5 negative pull ups.

Plus 20 push ups.

What do good girls get after their work out? They get pasta with creamy smoked tofu and spinach sauce. viewtopic.php?f=3&t=21251&p=348201#p348201

[Linnéa76]

Wow, the hamstrings can really get sore when you do yoga after a break. Tried to
work around them and still do some leg stuff today.

Barbell row: 35 kg, 4 x 6.

Hang clean: 40 kg, 4 x 6.

Lunges: 55 kg, 4 x 6 each side.

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

Seated calf raise: 35 kg, 3 x 8.

Back extension: 10 kg, 3 x 8.

Abs: Also quite sore. Did 3 super slow crunches, all the way up.

Felt a bit guilty when I remembered some exercises the naprapath wanted me to do.
Haven't been doing them a lot. Did some hip abductions lying down to clear my conscience.. They're
pretty heavy if knees are bent and feet together and are supposed to stabilize your squats.