Spring Semester 2015 Training

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30th April 2015

Bench press up to 40kg, when on top form. Just one or two at that weight working up from 32.5kg x 6-8.

Dead lifts 6 sets of 5, 60kg, without the break needed in the set, of 2-2-1 with 10 secs rest in between…just 5 one after the other per set. Progress.

Hamstring 85% better.  Can split and touch down now, just! The other leg is as flexible as normal with a bit more stretching.  Holding splits for a good length of time and can put chest on front leg, so normal.

Strength noticeably up. All over and in core.

PT sorted out a fun, cardio warm up/work out to start next week.  Also going to discuss muscle memory ideas, going back to my gymnastics days, as a teenager and maybe practice poses for, To make Ends Meet sculpture.  I need to experiment with how long I can hold the stretches for and also what I can do with sections to be cast and sections maybe supported to make the holding possibly for longer.  Intriguing…

Ballet is great at the moment.  I especially like the new dance we are learning which is more free style.  Beautiful.  Ballet also back at the Phoenix Dance Collective shortly and a show in July is being planned.

8th April 2015

Received new work out sheets.

So squats up to 55kg, top of pyramid weight.  Dead lifts in reps of 5 (doing 1-2 with a 10 sec break) x 6 sets @ 60kg.

I need to keep my ham strings well stretched with all this work on them.  I have a slight niggle in one, so I am taking that one carefully and stretching to 70% at the moment.   Hopefully soon be mended.

Gym today. Squats and bench press.  Got up to 4 x 35kg, so back on form after the virus.

Soon be starting regular cardio again.  Running… And I want to shift a bit of weight.

7th April 2015

PT today.  As I had tried 60kg dead lifts when I was feverish and entering a virus by miscalculating the weights to put on a 20kg bar, we tried out 60kg dead lifts today.  I could do them, so I am at that weight now for those.

The squats we started at my heaviest weight and went just 2.5 kg higher.  Also tried a pull up from dangling, totally straight but couldn’t get that first movement into motion….yet!  So that is a new goal, 6 push ups from a straight, dangling hang.

Also, may try a fasting, cardio, morning regime leading up to body moulding. So start that soon.

20th March 2015

PT today at the gym.  Tested my 5 rep Dead Lift weight.  That was 40kg. So that is added in. 3 reps x 10.  Also tried dips on the TRX bars.  Adding those into periphery workouts, using a band to take some weight, green and purple.  8 reps green, 4 reps purple. Progress…

Preparing for body molds & casting for my next project. Also adjusting my bench press set as I can manage more reps and weight since working out a couple of times this week.

Ballet on Thursday, I am beginning to feel progress and feel at home with it again.  Such a fabulous sensation to move and get some discipline into the muscles…

11th March 2015

PT session today.  Now doing push ups on the Squat Rack and John set my one push level i.e. almost failing, at 35kg.  So I did pyramid training, starting lower and taking it up to 35kg and did 3 push ups at 35kg.  It’s new and exciting.  Previously with dumb bells I was pushing 24kg total i.e. 2 x 12kg, so a significant leap forward.  Keep sculpting those muscles…

27th Feb 2015

Training session working on the upper body.  I can do a pull up now! Working on a Super Set of pull ups with assistance of about 5% with a rubber band and then a short rest and push ups with 12kg dumbells.  repeated several times.  Focused on correcting technique at the squat rack.  Still doing a pyramid of sets 35kg up to 50kg.  Added on Dead lift machine pulls.  Going from level 7 to 13 to max 16.  I did several at 16 but my left hand grip gave out.

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20th Feb 2015

Great PT session at the gym.  I have a new warm up routine involving body exercises rather than cardio machines.  On the squat rack I did pyramid squats from 35kg working up to 50kg.

13th Feb 2015

Personal Training session. Up to 40kg on squat rack.  Taking the weights down next week while I am intense on the Gym Rings working on the Floor Tiles.  Will work on recovery in the gym & maintenance more. Until after the tiles are made.

12th Feb 2015

Ballet today.

4th February 2015

Upper body work out & core.  Able to jump up to the TRX bars with the 1 medicine ball between my shins, to do legs raises and jump down too.  Who needs a step up!

2nd February 2015

Exciting.  I had a first trial of the new Squat Rack at the gym.  My work out has been adjusted accordingly.  Also up to 12kg on the bench press.

 

EX REPS SETS WEIGHT REST BEWTEEN SETS NOTES
PULL UPSW/BAND X 8-10 5 90S-2M
BENCH PRESS X 3 10 12KG DB’S <10S
LOW ROW X 12 3 40KG 60S BACK TO BACKIF POSS
CHEST FLY(KINESIS) X 12 3 LV3 60S

 

EX REPS SETS WEIGHT REST BEWTEEN SETS NOTES
SQUATS
  1. X 12
  2. X10
  3. X8
3 1. 30KG2. 35KG3. 37.5KG 2-3M
WALKING LUNGES X10 EACH LEG 4 12KG KB’S 2M 1ST + 2ND SET -RACKED2ND +  3RD  – NORMAL4TH  – ABOVE HEAD WITH 8KG VIPR
KB SWINGS 40 SECS 5 12KG KB’S 20 SEC
USE BIKE TO COOL DOWN + FOAM ROLL LEGS POST WORKOUT

Also researching Waist Trimmers.  Do they work and do they have side effects, such as organ damage?  I used one once in a ballet class, the teacher gave it out to try.  They are a tight, velcro, wide belt which holds the stomach flat.

1st February 2015

Still using the new work out.  Also working on core.  Thinking of forthcoming alginate trials to make moulds of my arm and mouth and possibly stomach. Prior to the full scale Body Sculpture project which I would like to be a huge assemblage.

Today a fellow Body Combat person told me she, ‘liked my muscles’, so I must be progressing!  I get told that every now and again.  I used to feel uncomfortable about it (is that really a compliment for a female?), now I just think it is a positive thing… ‘Fitness is the new sexy’, another Body Pump friend said.  So feeling confident with fitness & health can only be good.

I am a great believer in achieving the best you can, it is an individual thing.  Just bring out the best in yourself, in a way that feels comfortable to you, in terms of health and fitness.  I am curious about what my body can achieve, so I am motivated to explore and push, that never changes.

24th January 2015

EX REPS SETS WEIGHT REST BEWTEEN SETS NOTES
PULL UPSW/BAND X 8-10 5 90S-2M
BENCH PRESS X 4 10 10KG DB’S <10S
LOW ROW X 12 3 40KG 60S BACK TO BACKIF POSS
CHEST FLY(KINESIS) X 12 3 LV3 60S

 

EX REPS SETS WEIGHT REST BEWTEEN SETS NOTES
WALKINGLUNGES X 10 EACH LEG 4 12KG KB’S 2M 1ST +  2ND  –RACKED3RD +4TH – NORMAL
SQUATS X8 3 25-30KGCB/BAR 3M
KB SWINGS 40 SECS 5 12KG KB’S 20 SEC
USE BIKE TO COOL DOWN + FOAM ROLL LEGS POST WORKOUT

New work out for the next 2 weeks or so. Goals

* To be able to do a set of pull ups.

* To start to use the new squat rack and get the weight up for the squats.

* To get to 12kg on the bench press

* To up the weight on the lunges now 12kg

All working towards increasing strength

11th Jan 2015

Had an update at the gym with J.

Using bigger weights for lunges 10kg dumbells x each leg x 10

45kg lat pull x 6-8

Still, 25kg bag x 10 for squats but also trying a 20kg barbell for a set (prepping for the rack)

DB bench press 12kg x 6-8 or 10kg x 12 (with pause reps)

Also, for core work on the TRX rails, when doing legs lifts adding a no. 1 medicine ball between the shins.

Generally, feeling stronger in the arms and core, growing more flexible.

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 In the studio, stretching

STAGE 1 ( WORKOUTS 1-4)EACH EXERICSE USING PAUSE REPS. STAGE 2  (WORKOUTS 5-8)NORMAL TEMPO.
1A WALKING LUNGES 15KG X 12 EACH LEG 45-60 SEC RESTS4 SETS 17.5KG X 10 EACH LEG 60-90 SEC RESTS5 SETS
1B LAT PULL 40KG X 8 45KG X 6-8
2A SQUATS 25KG X 8 25KG X 10
2B DB BENCH PRESS 10KG X 10 12KG X 6-8

Accessory movements (3 x 12-15 reps each ex)

Stiff leg deadlifts

Trx low row

Kinesis Chest fly

Over head press

 

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