BLOG Summer Semester 2015 Training

1st June 2015

Work out A at gym; glutes warm up (torture but good torture), heavy squats lighter deadlifts, stretch to splits.  Lats better but still being careful.

Ali-arm-muscle-in-mirror-studio-shot-june-2015.jpg-for-the-web

 

24th May 2015

Latissimus Dorsi is still a nuisance. I scrunched it using a roller.  So my PT has adjusted my work out for this week coming to allow a week’s rest for that.

WORKOUT A( HEAVY SQUATS, LIGHT DEADLIFTS)
SQUATS
SET WEIGHT REPS REST BEFORE NEXT SET.
1 40KG  8 90 SECS
2 50KG 6 2-3 MINS
3 55KG 4 > 3MINS
4 60KG 2
DEADLIFTS
50KG  X 8 4 SETS

 

WORKOUT B( HEAVY DEADLIFTS, LIGHT SQUATS)
DEADLIFTS
SET WEIGHT REPS REST BEFORE NEXT SET.
1 50KG  8 90 SECS
2 60KG 6 2-3 MINS
3 65KG 4 > 3MINS
4 70KG 2
SQUATS
40KG  X 8 4 SETS

I am loving the new weight.  And combining it with a Glute workout to warm up has improved my squat technique.

GLUTE WORKOUT
*GLUET BRIDGE. PURPLE/GREEN X 30 SECS- 1MIN 3 SETS
*SIDE LUNGES PURPLE X 10 EACH SIDE 2 SETS
*HIP EXT ON BENCH W/ GREEN BAND. 25KG X 15
30KG X 10
35KG X 8
SINGLE LEG BRIDGE ON BOSU.SINGLE LEG BALANCE ON BOSU. 5KG ON HIP X 1MINX 1MIN 1 SET EACH LEG.
*USING BANDS*

 

20th May 2015

Tried out the new mid glutes warm up before strength training.  the band work really helps engage the mid glutes and deadlifts afterwards were fine.  Still at 60kg x 10 for 4 sets.  Also bench press with dumbells to failure x3 x3.  Lots of stretch and a bit of isometrics.  Fantastic. Nothing so good as the feeling when you leave the gym…

15th May 2015

In PT tested 2/3 squat weight.  It is up to 55kg.  My trainer said he had never seen a female squat with that much weight.  In the weight lifting world they go heavier but I guess at a local gym perhaps its not so common.

Also worked on mid glutes and he sent through a new program.

GLUTE WORKOUT
1 *SEATED, PUSHING KNEES APART. PURPLE/GREEN X 30 SECS- 1MIN 3 SETS
2 *SIDE LUNGES PURPLE X 10 EACH SIDE 2 SETS
3 *HIP EXT ON BENCH 25KG BBPURPLE X 15 2 SETS
4A4B SINGLE LEG BRIDGE ON BOSU.SINGLE LEG BALANCE ON BOSU. 5KG ON HIP X 1MINX 1MIN 1 SET EACH LEG.
*USING BANDS*

 

8th may 2015

Isometric workout to assist holding poses for the body mould process in June.

1A – SINGLE LEG BRIDGE ON BOSU (+ 5KG PLATE ON HIP)

1B – SINGLE LEG BALANCE ON BOSU

X 1 MIN EACH EXERCISE.

NO REST BEWTEEN.

SAME LEG, THEN REPEAT ON OTHER.

FRONT OF SHOULDER STRETCH (TRX), X 1-2 MINS

  • KNUCKLES DOWN.
  • LEAN FORWARD TO ADD MORE TENSION.

 ISOMETRIC REVERSE FLY HOLD ( TRX), X 1 MIN

  • SQUEEZE SHOULDER BLADES TOGETHER.
  • KEEP SHOULDERS DOWN.
  • WALK FORWARD TO ADD MORE TENSION.

 ISOMETRIC STRAIGHT ARM ROPE PULL DOWN, X 1MIN (7.5- 10 KG)

  • PULL ELBOWS DOWN TO HIPS.
  • EXTEND THROUGH UPPER SPINE.

 

New workout for basic workout moves.  Higher reps, change in weight for push and squat routine…


WORKOUT A
DBBENCHPRESS
  1. 12KG
  2. 12KG
  3. 10KG
DEADLIFTS 60KG X 10 4 SETS 3-5 MIN RESTS
WORKOUT B
SQUATS
  1. 45KG
  2. 45KG
  3. 40KG
PULL UPS ALL SETS – PURPLE BAND.

 

  • X FAILURE, <15SEC REST,  X FAILURE, < 15SEC REST, X FAILURE

= 1 SET.

  • X 3 SETS.
  • 3 MINS REST BEWTEEN SETS.
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