Sandra's Journal

[sandra]

Hello. Yesterday I posted here for the first time and today I am going to start a fitness journal, actually I meant to start this yesterday but never got to my computer. Below is my workout for yesterday morning .

Here is my back workout from yesterday morning. I did not get a chance to post it until now

Back Workout January 20
Dumbell row
40lbs x 10 reps
55 x 10
65 x 10
75 x 10
80 x 10

T-bar
45lbs x 15
70 x 10
90 x 10
100 x 4

Wide grip under handed seated row w/ bar bell shrugs

Wide grip under handed seated row
80lbs x 10 reps
90 x 10
100x 10
110 x 10

Shrugs
130lbs x 12 reps
180 x 10 reps x2 sets

Close grip pull down
90 x 10
100 x 10
110 x 10
120 x 10
130 x 6

Bent over lateral raises
15lbs x 15
20 x 12
25 x 6

[drummer boy]

welcome!

very strong

[sandra]

Thanks

[Linnéa76]

Welcome sandra! Are you doing any powerlifting?

[sandra]

Nope not at the moment. I do like to train heavy

[sandra]

It snowed here today and it's super cold but still made it to the gym and today was:

Shoulders & biceps January 21

Shoulders

Hammer strength Iso-shoulder press
25lbs on each side x 12 reps
35 x 10
45 x 10


Barbell shoulder presses
Bar (probably 40lbs) x 15
50lbs x 10 reps
60 x 10
70 x 7

Upright rows
50lbs x 10 reps
60lbs x 10
70lbs x 10

Dumbell Shoulder press
30lbs x 10
35 x 10
40 x 8
45 x 4

Cable side raises
15 x 10
15 x 12
20 x 8

Front raises with plate
25lb plate x 10
35lb plate x 10

Biceps

Preacher curl with E-Z curl bar maybe 15lbs not sure so not going to count it
20lbs (10lbs on each side) x10
40lb (20lbs each side) x 10
50lbs (25lbs each side) x 8

Alternating hammer curls
20lbs x 10
25 x 10
30 x 10
35 x 10
40 x 6

Dumbbell supine Bicep curl
25lbs x 10
30 x 10
35 x 6

One arm cable curl
20 x 15
25 x 10
30x 10
35 x 10
40 x 10

[sandra]

January 23 Leg Day!!

Front squats - I love getting my leg workout going with with front squats
40lb Bar x 10 x 2 sets
60 x 10
90 x 6
90 x 8

Elevated heel squats. Haven't done these in years so decided to try this again.
90lbs x 12
130 x 10
150 x 10
170 x 8
180 x 6

Leg press
90lbs x 10
90 x 12
180 x 10
270 x 10
360 x 10

Leg extensions supersetted with straight leg dead lift

Leg extension
80 x 10
90 x 10
100 x 10
120 x 10

Straight leg dead lift
60lbs x 10
80 x 10
100 x 10
120 x 10

[sandra]

January 24 2012 This morning was Chest & Triceps

Incline Dumbbell Bench
30lbs x 12
40 x 12
50 x 10
55 x 8

Dumbbell Flat bench supersetted with hammer strength bench press

Dumbbell Flat bench
55lbs x 10
60 x 8
60 x 7

Hammer Strength
25lb each side x 12
45 x 8
45 x 7

Flyes
30lbs x 10
35 x 10
40 x 6

Over dumbbell extensions
40lbs x 10
45 x 10
50 x 10
55 x 10

V pushdowns
70 x 12
80 x 12
90 x 10

Rope pushdowns
60 x 10 x 3 sets

Reverse grip pushdowns
50 x 15
60 x 12
70 x 10
80 x 10

[sandra]

I did not get a chance to post my workout for Wednesday or Thursday so I will do it now.
January 25, 2012 Back Day

Wide grip pull down
70 x 12
90 x 15
100 x 10
110 x 10
120 x 8

Behind the head pull down
90 x 10
100 x 10 x 2 sets

Straight arm pull down check the name
40 x 15
50 x 12
60 x 10

Standing Dumbbell bent over row
40lbs x 10
50 x 10
60 x 12
70 x 10
75 x 8

Close grip Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 9

T bar
70lbs x10
80 x 10
80 x 8

[sandra]

So no workout today. Today was a rest day. Here is what I did yesterday

January 26 shoulder & biceps

Preacher curl and dumbbell shoulder press
Preacher curl bar plus
20lbs x 12
30 x 10
50 x 10
60 x 3

Db shoulder press
20lbs x 12
30 x 10
30 x 10
35 x 10
40 x 10
45 x 6
Then added some reverse preacher curl bar plus
10lb x
20 x 9
20 x 8

Seated side raises
15lbs x 15
20 x 10 x 2

supersetted with

Single arm hammer curl on preacher bench
15lbs x 15
20 x 12
25 x 10
30 x 10

Barbell curl w/ db shrugs
Barbell
40lbs x 12
50 x 10
60 x 10

Shrugs
50lbs x 15
60 x 15
70 x 10

Got a late start this morning so this had to be quick

[Rach]

I do like to train heavy

Great strong lifting look forward to following your log.

[sandra]

I do like to train heavy

Great strong lifting look forward to following your log.

Thanks

Heading back to the gym this morning and today is leg day. Right now i'm scarfing down two pints of blueberries and a banana and then off to the gym. I'd love to hear what other folks are working on today.

[sandra]

I got a late start today and so could only do 30 mins of training

Warm up
Front squats 40lb bar x 10 reps x 2 sets
60lbs x 10 reps x 2 sets

Elevated squats
90lbs x 10reps x 2 sets
110 x 10
130 x 10
150 x 6

Leg Press with straight leg dead lift

Leg press
90lbs x 10
180lbs x 10
270lbs x 10
360 x10

Straight leg dead lift
Bar x 10
60 x 10
90 x 10

[sandra]

January 31 Chest and Triceps today

Chest
Incline dumbbell bench press
30lbs x 10 reps
40 x 10
50 x 10
55 x 9

Dumbbell bench
60lbs x 10 reps
60 x 10
65 x 7

Decline Barbell Bench
90lbs x 10
110 x 10
130 x 10
150 x 3

Pec deck
60 x 12
70 x 12
80 x 12
90 x 10

Bent over cable crossover
35 x 12
40 x 12
50 x 7

Triceps
V bar push downs
70 x 12
80 x 12
90 x 12
100 x 12
110 x 8

Seated dumbbell overhead extensions
40 x 10
50 x 10 x 2 sets

Lying dumbbell extensions
20 x 10
25 x 10
30 x 3

Rope push downs
40 x 12
50 x 12
60 x 12
70 x 12
80 x 10

Pretty good workout today. I'm on break from school and I actually think I have better workouts when I have to be somewhere in the morning.

[NatB]

Wow you are very strong! And an inspiration to read!