Kiri's Log!

Discussion in 'Training Logs' started by kiri, Oct 21, 2008.

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  1. kiri

    kiri New Member

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    well, i want to get some muscles on these puny arms and legs of mine and get "firmer" overall.

    right now i'm 5'6, 128lbs approximately... i don't have a scale, but it doesn't matter that much because i don't really care about gaining/losing weight.

    gym today:

    - ran on treadmill for 20 minutes (10 minute pace, 5% grade)
    - seated leg curl machine 2 x 10 reps @ 50lbs
    - seated bicep curl machine 2 x 10 reps @ 50 lbs
    - the "pulling the bar on a cord down with your arms" machine :hsugh: 2 x 10 reps at 40 lbs
    - pulling the bar towards you machine 2 x 10 reps at 40 lbs
    - did 40 squats with no weights

    **note: i don't have any free weights yet, i'm planning on buying some, possibly some adjustable dumbbells as someone suggested in my other thread.
     
  2. kiri

    kiri New Member

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    today:

    - warm up on treadmill
    - seated leg curl 2 x 10 reps @ 50lbs
    - seated leg extension 2 x 10 reps @ 50 lbs
    - lat pull machine 2 x 10 reps @ 50 lbs
    - seated row 2 x 10 reps @ 50 lbs
    - bicep curl machine 4 reps @ 50 lbs, 10 reps @ 40 lbs
    abs
    80 squats (still no weights)

    food:
    wheaties for breakfast
    now i'm having a glass of milk
    :hsughno:
     
  3. RG

    RG New Member

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    doesnt your gym have free weights?
     
  4. kiri

    kiri New Member

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    no :sad2:

    it's not really a gym... it's the "fitness center" that's built into our apartment complex. they probably think people would steal free weights :rofl::hsugh:. i want to get a gym membership but for some reason there isn't one close by.
     
  5. Idea of Evil

    Idea of Evil Struggle

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    lol do you live in the ghetto?

    my apts have free weights :o
     
  6. knucks

    knucks Active Member

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    ANN ARBOR CREW WTFF
     
  7. erok81

    erok81 All your canyons are belong to me!!

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    I've never lived at an apartment that had free weights. Probably not that common.
     
  8. kiri

    kiri New Member

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    i live in asheville now :hs:
     
  9. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    need to learn more about exercise programming...

    things like doing compound (multijoint) moves first, then your isolated (single joint) moves second

    instead of doing hamstring curls and quad extentions first, get some squats in first

    instead of bicep curls and tricep extentions (pushing the bar attached to a cord down thingy lol) do some bench press or some rows

    you'll figure it out over time, good to see you started a log!
     
  10. kiri

    kiri New Member

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    thanks for the advice!!

    the row machine as the same as the "pulling the bar down from above" machine, it has both attached. should i skip the bar pulling one?
     
  11. knucks

    knucks Active Member

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    oh that's lame :(
     
  12. Idea of Evil

    Idea of Evil Struggle

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    ill spot you when you do squats if you want :big grin:
     
  13. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    pulling the bar down from above is a lat pulldown, which is a type of row

    vid

    http://www.youtube.com/watch?v=UMC48BO-GQE&NR=1


    do both types

    spend some time on youtube and try to get familiar with the names of exercises, that will help too
     
  14. kiri

    kiri New Member

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    today: off, went hiking.

    tomorrow i'm starting the 3x a week program outlined in "the new rules of lifting" which i bought yesterday :bowdown:
     
  15. kiri

    kiri New Member

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    today was day 1 of "the new rules of lifting for women" workout

    holy fuck, so that's what a real workout feels like :eek4:

    Squats: 8 warm up @ body weight
    45/15
    45/15

    push ups: 2 sets of 15

    seated row:
    70/15
    80/15

    step up:
    30/15 (per leg)
    20/15 (per leg)

    "prone jackknife": 2 sets of 8

    i did the pushups/seated row in alternating sets.
    entire workout took about 45 minutes and i was totally wiped afterwards!
     
  16. kiri

    kiri New Member

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    jesus god i am so fucking sore
     
  17. Idea of Evil

    Idea of Evil Struggle

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    feels good man
     
  18. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    :rofl:


    welcome to the first day of the rest of your sexy life
     
  19. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Now you're hooked. :)

    Can you outline the 3x week routine that's listed in that book?
     
  20. kiri

    kiri New Member

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    sure. there's 5 stages. stage 1 consists of 16 workouts (alternating workout A and workout B), but i may extend it to 24 workouts.

    workout A is squats, push ups, seated row, step up, and prone jackknife

    workout B is deadlift, dumbbell shoulder press, wide-grip lat pulldown, lunge, and swiss-ball crunch

    then at the end of stage one you do "special workout A" and "special workout B" where you do the same weight that you did in your first workout and do as many reps as you can.

    i can outline the rest of the stages now if you want, or i can do it once i get to those stages.

    btw i bought a thing of whey protein today :run:
     
  21. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    So I'm guessing you do m/w/f, a/b/a then the next week it goes b/a/b, right?

    It doesn't matter to me when you post the other stages. :)

    What flavor whey did you buy? You can't lose with chocolate. :drool:
     
  22. kiri

    kiri New Member

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    yep that's right.

    i actually got vanilla :o

    i didn't get that big of a thing though, i'll try chocolate next.
     
  23. solarian

    solarian ya heard

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    Vanilla taste weird, the Casien Vanilla though is awesome.
     
  24. kiri

    kiri New Member

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    today:

    deadlift
    45/15
    45/15

    dumbbell shoulder press
    20/15
    20/15

    wide-grip lat pulldown
    50/15
    60/13

    lunge
    30/15
    20/15

    swiss-ball crunch
    2 sets of 8

    i did alternating sets for dumbbell shoulder press/lat pulldown and for lunges/crunches.

    holy fuck, i think lunges are even harder than squats :eek4: i'm gonna be in pain tomorrow :wtc:

    the worst part was i had to park really far away and up this giant hill, so i basically had to zig zag up the whole hill to my car :rofl:
     
  25. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    I'd rather squat than lunge any day...lunges destroy the ass
     
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