My training log

Discussion in 'Training Logs' started by Liddy, Jan 4, 2006.

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  1. Liddy

    Liddy Not enough cowbell.

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    Bear in mind, I am female and am hitting the gym after a 2 year hiatus. I kinda got podgy....

    Age: 24
    Height: 5'7"
    Weight: about 78kg (171lbs) (mostly held around my belly and in my boobs)

    Stats 26/3/06
    Age: 25! :big grin:
    Weight : 76kgs (167lbs) Not losing a ton of weight but my bra size has gone down one letter and my legs are whole lot trimmer. So the fat to muscle conversion is happening in a grand way. Very happy with progress... had a shit week last week but I'm back on track and in focus. Yay for me!


    Monday
    45min Powerwalk 5km

    Tuesday
    Light
    1. squat (bar only) 3 sets x 15 reps
    2. shrug (pull) (.5kg each side) 3 x 5
    3. shoulder press (bar only) (push) 3 x 15
    4. standing calf raise (2kgs) 2 x 15
    5. ab crunches or swissball crunches 2 x 15
    Wednesday
    REST

    Thursday
    Heavy
    1. squat (2kgs each side) 3 x 5
    2. bench press (1kg each side) (push) 3 x 5
    3. lat pulldowns (4kgs) (pull) 3 x 5
    Friday
    45min Powerwalk 5km

    Saturday
    Medium
    1. squat (.5kg each side) 3 x 8
    2. One-arm dumbbell row (.5kg each side) (pull) 3 x 8
    3. Incline bench press (.5kg each side) (push) 3 x 8
    4. Back hyperextensions 2 x 8-10
    Sunday
    REST

    Let me know what you guys think and if I could use some variation. My equipment is kinda limited... so nothing with machines or anything like that.
     
    Last edited: Mar 27, 2006
  2. GND

    GND BBP! OT Supporter

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    what's your diet(eating habits) like?
     
  3. Liddy

    Liddy Not enough cowbell.

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    I eat a fairly balanced diet, the worst thing I probably eat is pizza once every 3 weeks or so. But most days it's friut and a slice of toast for breakfast (or muesli), left overs or a salad and chicken sandwich for lunch and either a meat (red/white/fish) and veg dinner or pasta/rice, I usualy snack on rice snacks or nuts when I am at work. I drink about 1.8L of water a day and a diet soft drink with my dinner.

    I am not really wanting to focus on my diet as it's not high in processed foods and I am ok with that, my podge is because I haven't excersised for 2 years. I come from a long line of farmers and office work really isn't doing me any favours. Gotta move to lose. :)

    I started this regime about 3 weeks ago and I have already started to trim up Pants/bras fit better etc etc..
     
  4. Liddy

    Liddy Not enough cowbell.

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    Thursday Jan 5

    20 x 2.5kg x 3 tricep rope pull downs
    20 x dumbell bar only (about 2kgs) x 3 Lying tricep extensions
    20 x dumbell bar only (about 2kgs) x 3 Dumbell kickbacks
     
  5. Liddy

    Liddy Not enough cowbell.

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    Saturday Jan 7th

    6.1km (3.8M) walk in one hour
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    your routine, is actually verry good, looks alot like the bill start program...
    http://forums.offtopic.com/showthread.php?t=1574598
    to loose fat you are going to have to focus on your diet, and mostly your diet. How much / how many callories you eat is going to be more determinant on how you weight loss goes, than what you are doing exercise wise.
     
  7. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah the gym has nothing to do with your pudgyness, its your diet
     
  8. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    Granted, but living a sedentary lifestyle isn't doing her any favors, either. I don't think she needs a weight training routine yet, but all the power to her for getting out there and doing it. :dunno: Liddy, just keep in mind that you have to keep your diet in check if you want to make progress. Calories out > calories in. Use www.fitday.com to keep track fo you calories if you need to.
     
  9. Liddy

    Liddy Not enough cowbell.

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    Sweet, thanks guys. :) I haven't really altered my diet a huge amount because of one thing, I haven't been exercising at all the past 2 years. And I am way too hungry after I work out to be counting kilojoules. That totally bites. I've basically just stopped eating treats, e.g. that one small chocolate in the afternoon, ice cream after dinner, sugar with my tea etc etc... because we all know that shit just adds up.

    Basically just sticking to what I know is healthy. I am not on some crazy quest to be Nicole Ritchie but I'd like to be able to see my curves and not that one roll on my belly.


    Anyway today's "rest" excersise was:

    40mins strength based Yoga

    100 crunches (20 x 5 at 40 second intervals).
     
  10. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    weighht training is a better way to burn callories than cardio.
    weight training is going to be better than wlking or running or most other things. she is doing a great job there. I am not saying for her to quit doing it, jusa that a person has to realize that all that maters to loose fat is that callories thing, and the weight training will only help. She could be eating good enough now, it just depends on how much ice cream and snaks and such she was eating before.
     
  11. Liddy

    Liddy Not enough cowbell.

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    Fucking shitloads. :hsd:
     
  12. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I find i eat less when i write all my shit down on paper, I dont eat the leanest, even when dieting, but it is much better than when i bulk... :rofl:
     
  13. Liddy

    Liddy Not enough cowbell.

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    I just don't want to obsess over food.... :dunno: I don't eat junk so I am not really all that concerned.

    I have lost 6kgs since the start of December when I committed to a lifestyle change... so I must be doing something right. :)
     
  14. Devil

    Devil I have become my terror. OT Supporter

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    im sorry but :mamoru: @ heavy being 2kg each side :o

    props for wanting to get in shape though, stick with it
     
  15. GND

    GND BBP! OT Supporter

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    you won't be "obsessed" you become more "aware" trust me. When you start counting for at least 3months then you'll just know.

    Give it a try and you'll notice quicker results..etc. It does take some discipline though to keep up with it all. It's worth it IMO.
     
  16. Liddy

    Liddy Not enough cowbell.

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    :squint: It's all I can lift!
     
  17. Liddy

    Liddy Not enough cowbell.

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    3.1km (about 1.8mi) walk this morning in 25 mins (from my house to the train station).
     
  18. Liddy

    Liddy Not enough cowbell.

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    Wednesday 11th Jan

    squat (bar only) 3 sets x 15 reps
    shrug (pull) (.5kg each side) 3 x 5
    shoulder press (.5kg each side) (push) 3 x 15
    standing calf raise (2kgs) 2 x 15
    ab crunches 2 x 15

    I'd just like to say that my quads fucking hate me. :(
     
    Last edited: Jan 11, 2006
  19. Liddy

    Liddy Not enough cowbell.

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    50 mins 6.2km walk today.

    Ate like hell... Fucking socialising in summer is killing me.
     
  20. Liddy

    Liddy Not enough cowbell.

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    Wow walked into a fence post and got this lovely bruise:

    [​IMG]
     
  21. Liddy

    Liddy Not enough cowbell.

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    Walked 6.1kms in 50 minutes.

    DLs (15kgs) 3 x 7
    bench press (15kgs) (push) 3 x 7
    lat pulldowns (8.5kgs) (pull) 3 x 8
     
    Last edited: Jan 14, 2006
  22. Liddy

    Liddy Not enough cowbell.

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    Walked 6.1kms in 50 minutes.

    My belly is all swollen today. Drank a fuckload of water.... like 2.25 litres...
     
  23. Liddy

    Liddy Not enough cowbell.

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    Walked 3.1km in 25mins

    squat (5kg) 3 x 8
    Incline bench press (5kg) 3 x 10
    Alternating dumbell curl (2.5kg each dumbell) 3 x 14
    Simultaneuos dumbell curl (2.5kg each dumbell) 3 x 14
    40 ab crunches (2 sets 15, 1 set 10 weighted)
     
  24. Liddy

    Liddy Not enough cowbell.

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    55 mins 6.2km walk today. It was kinda hot so it slowed me.
     
  25. Liddy

    Liddy Not enough cowbell.

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    12 x 7.5kg x 3 tricep rope pull downs
    15 x 2kg x 3 Dumbell kickbacks
    20 x 7.5kg x 3 lat pulldowns
    20 x 12.5kg x 1 lat pulldowns
    15 x 2 ssets ab crunches
     
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