Sandra's Journal

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Sandra's Journal

Postby sandra » Sat Jan 21, 2012 10:50 am

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
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Re: Sandra's Journal

Postby drummer boy » Sat Jan 21, 2012 4:47 pm

welcome!

very strong :D
the journey of a thousand miles begins with just one rep

http://panjabiradio.org/archive
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Re: Sandra's Journal

Postby sandra » Sat Jan 21, 2012 7:29 pm

Thanks :D
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Re: Sandra's Journal

Postby Linnéa76 » Sat Jan 21, 2012 8:46 pm

Welcome sandra! :) Are you doing any powerlifting?
-Talk is cheap-
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Re: Sandra's Journal

Postby sandra » Sat Jan 21, 2012 9:00 pm

Nope not at the moment. I do like to train heavy :D
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Re: Sandra's Journal

Postby sandra » Sun Jan 22, 2012 12:45 am

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
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Re: Sandra's Journal

Postby sandra » Tue Jan 24, 2012 4:49 am

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
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Location: Philadelphia

Re: Sandra's Journal

Postby sandra » Wed Jan 25, 2012 4:32 am

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
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Re: Sandra's Journal

Postby sandra » Fri Jan 27, 2012 5:45 am

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
Last edited by sandra on Wed Feb 01, 2012 5:55 pm, edited 1 time in total.
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Location: Philadelphia

Re: Sandra's Journal

Postby sandra » Sat Jan 28, 2012 5:15 am

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
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Location: Philadelphia

Re: Sandra's Journal

Postby Rach » Sun Jan 29, 2012 8:15 pm

sandra wrote:I do like to train heavy :D


Great :D strong lifting look forward to following your log.
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Re: Sandra's Journal

Postby sandra » Mon Jan 30, 2012 1:17 pm

Rach wrote:
sandra wrote:I do like to train heavy :D


Great :D strong lifting look forward to following your log.


Thanks :D

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.
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Location: Philadelphia

Re: Sandra's Journal

Postby sandra » Tue Jan 31, 2012 4:18 am

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
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Location: Philadelphia

Re: Sandra's Journal

Postby sandra » Tue Jan 31, 2012 4:09 pm

January 31 Chest and Triceps today :mrgreen:

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.
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Re: Sandra's Journal

Postby NatB » Tue Jan 31, 2012 5:02 pm

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