Less talky, more lifty.

[Rach]

Thanks for the congrats ladies and gents!

Tuesday 20th September 2011
squats- working on technique using bands round knee and some box squats
some good mornings

Wednesday 21st September 2011
Bench
10 at 20kg
10 at 25kg
3 at 30kg
3 sets 5 at 35kg
1 set 4 at 35kg
2 sets 5 at 35kg

Then lovely Pilates instructor showed me some pilates exercises ahead of a class I hope to try soon, then

Standing Dumbbell shoulder presses:
9kg each arm: 4 sets 5, 1 set 4

Facepulls: 3 sets 10
Wide grip lat pulldowns and Close grip lat pulldowns:3 sets 10 of each

Seated row: 1 set 10 at 20kg; 2 sets 10 at 35kg, 2 sets 10 at 40kg, 1 set 10 at 35kg

Treadmill: varying intervals walking at 6k, running at 8k-13k just did 13 mins then 5 min cooldown.

Stretches; front and side planks; jackknives on ball.

[Rach]

Monday 26th September 2011
session working on squatting, hyperextensions, stiff legged deadlifts,

Wednesday 28th September 2011
Bench
2 sets 10 with bar
5 sets 6 at 22.5kg
Singles to commands at:35kg, 35kg, 37.5kg. 37.5kg,35kg, 35kg

standing dumbbell shoulder presses
7kg each arm x10
10kg each arm: 5,4,5
facepulls 3 x10
seated row: 1x10 at 35, 3 sets 8 at 40kg
front and side planks and jacknives

weight has gone up,bodyfat still unacceptable so from 3/10 focus is on shedding body fat incorporating some MRT and interval training. For benchmark,Tanita machine puts Body fat at 32% and today scales say 66.6kg.

[Rach]

Sunday 2nd October

took part in the NW Bench press
warmed up with 5x20kg, a few singles at 32.5kg then did
lift 1- 35kg
lift 2- 37.5kg
lift 3- 40kg.

Tuesday 4th October 2011

Bench
1 set 10 at 20kg
1 set 5 at 30kg
4 sets 8 at 32.5kg
1 set 6 at 32.5kg

Deadlifts
1 set 10 at 30kg
1 set 5 at 50kg
1 set 3 at 60kg
1 set 3 at 70kg
1 set 3 at 75kg
1 set 3 at 80kg
1 set 3 at 85kg

Wednesday 5th October 2011
Introductory circuit class at The Underground Training Station gym on the Wirral

[Lordmuppet]

Sunday 2nd October

took part in the NW Bench press
warmed up with 5x20kg, a few singles at 32.5kg then did
lift 1- 35kg
lift 2- 37.5kg
lift 3- 40kg.

you are competing! sweet!

[vegan hal]

yeah!! nice job on the competition Rach. and congrats on the DL PB!

[JP]

ah hey was this at OSG in ashton?

good job!

[Rach]

ah hey was this at OSG in ashton?

good job!

Yes it was, great gym! Thanks for the congrats guys

Friday 7th October 2011
session working on squat technique went up to around 40kg with a wider stance, then some sldl up to about 50kg I think. Will write it down next time.

Tuesday 11th October
Bench
10 at 20kg
5 at 30kg
3 at 35kg
5 sets 3 reps at 37.5kg

Close grip and wide grip lat pull downs: 4 sets of each
dumbbell shoulder presses: 5 sets 4 reps at 10kg each arm
bent over rows: 8 at 20kg, 2 sets 8 at 25kg, 1 set 6 at 25kg
face pulls : 3 sets 10
overhead presses: 3 sets 6 at 20kg
intervals on treadmill: 20 mins mixed walking jogging and running.

stretches, front and side planks and jacknives on stability ball, kneeling on ball between sets for as long as possible

[Rach]

12th October 2011

lunges and inchworm to warm up

squats:
5 at 20kg
with band below knees:
2 sets 5 at 20kg
1 set 5 at 25kg
1 set 5 at 30kg
3 sets 5 at 35kg

stiff legged deadlifts
1 set 10 at 30kg
1 set 10 at 40kg
1 set 5 at 50kg
1 set 4 at 60kg

mountain climbers -few sets swapping leg round trying to keep hip of extended leg low

[Rach]

Friday 14th October 2011

Bench
2 sets 10 at 20kg
1 set 5 at 30kg
1 set 3 at 35kg
Aiming to work towards 5 sets 3 at 40kg; did:
1 set 2 at 40kg pb
1 single at 40kg
1 single at 40kg
Fail at 40kg
1 single at 40kg

Deadlifts:
2 sets 10 at 30kg
1 set 5 at 50kg
1 set 5 at 60kg
1 set 3 at 70kg
1 set 3 at 80kg
1 set 3 at 90kg
1 set 2 at 95kg
1 at 100kg not up to a double today
1 set 2 at 95kg
1 at 95kg
1 set 2 at 95kg

Next week will do some deadlifts off platform to work on lockout and would like to try for a triple at 95kg and /or maybe double at 100kg.

Stretches, mountain climbers, inchworms, front and side planks, stability ball jack knives, kneeling on stability ball between exercises

[Rach]

Wednesday 19th October 2011

squats
1 set 7 at 20kg
1 set 5 at 20kg
1 set 5 at 30kg
1 at 35kg
double at 40kg
3 sets 2 reps at 45kg

stiff legged deadlifts
2 sets 5 at 40kg
2 sets 5 at 45kg

inchworms and mountain climbers

[Rach]

24th October 2011

have taken a few days off lifting or any other exercise as have had a bug and not enough energy.

It's affected my appetite and am delighted that scales today say morning weight of 64.5kg but how much of this is just not eating or drinking much Anyway, gonna do some bench later and back into squats and deads later this week.

[vegan hal]

I've been off too lately, but sometimes it just feels good to push myself and at least do some reps. But I don't have a bug. so that's a different story.

feel better Rach!!

[Rach]

Thanks Vegan hal, hope you are feeling better. I am getting better and have started getting back into it.

25th October 2011
bench
10 at 20kg
10 sets 3 reps at 25kg
paused singles at: 35, 35, 35, 37.5, 35kg.
everything felt far heavier than usual

27th October 2011 squat pt sess
ankle exercises, knee and hip swings
squats:
5 at 20kg
5 at 30kg
3 at 35kg
3 at 40kg
3 at 40kg

stiff legged deadlift
5 at 50kg
5 at 60kg
5 at 65kg

mountain climbers

[Rach]

Saturday 29th October 2011

Bench
2 sets 10 at 20kg
1 set 7 at 32.5kg
1 set 6 at 32.5kg
1 set 6 at 32.5kg
1 set 6 at 32.5kg
1 set 5 at 32.5kg

Squats with band below knees
2 sets 8 at 20kg
1 set 8 at 35kg
2 sets 3 at 40kg
2 sets 5 at 30kg

Deadlifts
2 sets 10 at 30kg
1 set 5 at 50kg
1 set 3 at 60kg
1 set 3 at 70kg
1 set 3 at 75kg
1 set 3 at 80kg
1 set 3 at 85kg
1 set 3 at 90kg


stiff legged deadlifts
3 sets 5 at 60kg

mountain climbers, stretches, jacknives on swiss ball

[Rach]

Wednesday 2nd November 2011
bench:
2 sets 10 at 20kg
1 set 5 at 25kg
1 set 3 at 35kg
1 set 4 at 37.5kg
1 set 4 at 37.5kg
1 set 3 at 37.5kg
1 set 3 at 37.5kg
1 fail at 37.5kg
2 singles at 37.5kg

Bent over row: 2x8@20kg,1 set 8@25kg,3 sets 8@30kg