Autumn Semester Training

Training in the gym has begun to strengthen upper body and core for Gym Rings work.  To body sculpt for performance and body casting.  And to strengthen generally, to explore the theme of female strength to inform my art work and also to be reflected in Moves to use in performance work.

Gym-Rings-4-upside-down-curl-cropped.jpg-for-the-web

 Using the Gym Rings in the Summer studio

Life-Drawing-Gym-Rings-shoulders-crop-Oct-2014-for-web

Using the Gym Rings during the Life Drawing /Movement performance

The emphasis for me is to body sculpt rather than body build.  To tone and then a little bit more.  To stay slim, as a dancer, but to get stronger and more defined.

I found the below fashion image which I think, portrays a compelling mix.  I am not necessarily treading the path of fashion and I am not promoting the use of beauty products but I do like the idea of female strength, anyone’s individual beauty brought to the fore and muscle tone.

Putting that in a great frock confronts the audience with consideration of gender, identity and body image. That interests  me.

Fashion-femaile-body-builder.jpgfor-the-web

The model’s sculpted body presents, perhaps, another relatively, ‘impossible’ dream, just as the usual super skinny models present something unattainable for many women but it is a fit and healthy image at least and almost anyone can get fit and tone if they wish to.  Also, it is an alternative which makes you stop and question. Developed muscles are generally seen to be ‘mannish’. Perhaps there is a loosening of this association beginning.

Muscle tone is an achievable goal for most people, if you apply focus and dedication to your workouts.  For some it becomes an obsession or a positive, necessary part of the weekly routine.

My work outs for December are:

UPPER BODY – PUSH WORKOUT

PRESS UPS ON BOX

6 PODS EACH SIDE

2 X FAILURE

DB BENCH PRESS

>10KG

3 X 8-10 REPS

CHEST FLY (KINESIS)

LV3/4

3 X 10

OVERHEAD PRESS

17.5-20KG BARBELL

3 X 10 REPS

LATERAL RAISE

4-6KG DB’S

3 X 12 REPS

PULL WORKOUT

TRX ROW

4 x 8 REPS

LAT PULL DOWN (WIDE)

35KG

3 X 8-12 REPS (90SEC RESTS)

CLOSE GRIP PULL DOWN

30KG

3 X 8-12 REPS (90SEC RESTS)

STRAIGHT ARM PULL DOWN

7.5KG

3 X 10 REPS (60 SEC RESTS)

LEG ROUTINE

WALKING LUNGES

15KG CORE BAG

3 X 10-12 STEPS EACH LEG

STEP UPS

( 6 PODS EACH SIDE)

5-10KG DB’S IN EACH HAND

3 X 10-12 EACH LEG

LEG EXT

SEAT-5. LEVER-2 . FOOT-2.

35KG

2 X 15 – USING REST 2 REST PAUSE EACH SET.

BOX SQUATS

( 6 PODS EACH SIDE)

25KG CORE BAG

4 X 10-12

CORE

Ali-torso-3-for-web-300

Core just into start of training

HANGING LEG RAISES – 5 SETS

LEG DROPS W / BALL SQUEEZE – 3 SETS X < 1 MIN

 

13th Dec 2014

Updates to work out after PT with John

Legs ext pyramid weight

first set 35kg 15 reps

second set 40 kg 10-12 reps

third set 45kg 8 reps

TRX row

Do from straight legs feet and knees together (rather than bent legs as before)

Add Dragonfly to core routine

one rep each set x 5

I researched the Dragonfly on the web and there are stages you can break it down into.

1. Leg lifts.  Lie flat, raise straight legs to 90 degrees and lower. Repeat to fatigue.

2. One legged Dragonfly.  Bend one leg and tuck foot into side of knee, perform the Dragonfly like this.

Dragonfly-with-cocked-leg-cropped.jpg-or-the-web

Image taken from Google Images

3. Do a Dragonfly but only lower legs to about the half way point and lift back up with tucked legs.

4. Dragonfly.

dragonfly-male-cropped.jpg-for-the-web

Image taken from Google Images

Also checked technique on squats and focus on point ahead on floor to ensure chin is tucked to prevent  neck strain.  Preparing for using the squat rack which will be ready soon.

23rd Dec 2014

Pyramid training for pull work out

Up to end of year working on current work outs and then change to strength, back to basics, whole body A, B & C workouts with a table to plot intensity.

Also plotting diet on My Fitness app.

31st Dec 2014

To recap and to include updates, my most recent work out is-

UPPER BODY – PUSH WORKOUT

DB BENCH PRESS

8KG X 15

90SEC rest

10KG X 10

2MIN rest

12KG X 8

2.5MIN rest

14KG X 6

CHEST FLY (KINESIS)

LV3/4

3 X 10

OVERHEAD PRESS

8-10KG DUMBELL

3 X 10 REPS

LATERAL RAISE

4-6KG DB’S

3 X 12 REPS

PULL WORKOUT

LAT PULL DOWN (WIDE)

35KG X 15

1MIN REST

40KG X 10

90SEC REST

45KG X 8

2MIN REST

NEGATIVE PULL UP X FAILURE

STRAIGHT ARM PULL DOWN

7.5KG

3 X 10 REPS (60 SEC RESTS)

TRX LOW ROW

3 X  6-8 ( 2 MIN REST)

LEG ROUTINE

WALKING LUNGES

15KG CORE BAG

3 X 10-12 STEPS EACH LEG

STEP UPS

( 6 PODS EACH SIDE)

5-10KG DB’S IN EACH HAND

3 X 10-12 EACH LEG

LEG EXT

SEAT-5. LEVER-2 . FOOT-2.

  1. 35KG X 15
  2. 40KG X 12
  3. 45KG X 8

BOX SQUATS( 6 PODS EACH SIDE)

25KG CORE BAG

4 X 10-12

CORE

WARM UP – 1 MIN PLANK X 2 SETS

LEG LOWERING ON SHOULDERS X 1 REP, 30 SEC REST, REPEAT X 5

HANGING LEG RAISES – 4 SETS

LEG DROPS W / BALL SQUEEZE – 3 SETS X < 1 MIN

Going into a more intensive period of training as Gym Rings work will resume next week and experimental molding starts soon after.  The heavier weights in the training are providing a good feeling in the gym.  My body is beginning to feel more worked and a second ab line is promising an appearance.

 

 

 

 

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