My Workout.. your thoughts?

[RachelM]

I forgot my gym gear on Friday and didn't realise till I opened my backpack at the gym... not happy!! This is the first time since starting this workout that have I not worked out when I intend to!!

Tuesday (Was limited for time)

Tuesday's Workout

Bench Presses
16kg x 8
18kg x 8
29.5kg x 8
29.5kg x 8


Bent-Over Rows
18kg x 8
20.5kg x 8
34kg x8
34kg x 8


Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
12.5kg x 8
12.5kg x 8

I finally went up, PROCRASTINATION over... no popping or cracking!!! Finally

 

[RachelM]

Because I ran out of time on tuesday I split up the workout and I have noticed improvements on both days... I will make it a priority to have a different workout for next week.

Wednesday

15min stepmill

SL Deadlifts
20.5kg x 8
32kg x 8
38kg x 8
40.5kg x 8
50kg x 8
50kg x 8



Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
40kg x 8
40kg x 8
43kg x 8

New PR.. felt good, a little bit of DOMs today.



Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
20kg x 20
24kg x 20
24kg x 20

Bloody hell these are a killer, my calves are on fire at the end and my heart races!!

Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises

I have just been adding another set!!


15min treadmill.

Well, I've decided spliting the workout means I can put more energy into each exercise.. whereas over the last few weeks I have just been focusing on getting through the workout... it looks like I'm progressing.

 

[Roxy722]

Great job on the new PR!! Looking great on the workouts!

 

[RachelM]

Thanks Roxy!! But I am going to change it up... time to do something new!!!

 

[zedhed]

DANG RACH!
You been tearing it up in here gurl and GOOD FOR YOU TOO CHIKA!
Youre doing it right too. Always hittin it hard! I really like that sista.

Fine to split your workout and change. Just keep it based on the compound lifts and continue to work for strength. This will serve you very well until you are ready to add some isolation work.

Looking forward to seeing what you develop for a workout.

Best regards chika!

and keep wearing those high heels every chance you get!

 

[RachelM]

Its been a while since I posted up.. but although my posting is not going well.. my training is!!

I spend ages looking at different workouts.. but I came to the conclusion that I like the exercises I am doing... so I have just split the workout into two days.

Last week was the tester... and I was able to get new PR's on most exercises.

10 mins eliptical (4x 2min @ 10 & 30secs @ 20)


Mondays Workout

Bench Press
16kg x 8
18kg x 8
32kg x 8 New PR
32kg x 8

Military DB Press
7kg x 8
8kg x 8
12.5 kg x 8
12.5 kg x 8

DB Row
16kg x 8
20.5kg x 8
36kg x 8
36kg x 8

Kettlebell Single Calf Raise
8kg x 10
16kg x 10
20kg x 20
20kg x 20

15mins stepmill (speed intervals) lv 12

By breaking up the workout into two days means that I can concentrate more on each exercise, plus with the cardio before and after means I will be doing more cardio each week (130mins as opposed to 100mins)

We'll see how it goes!!

 

[RachelM]

Tuesdays Workout

10mins bike warm up

SLDL
20.5 kg x 8
28.5 kg x 8
38kg x 8
38kg x 8
52.5kg x 8
52.5kg x 8

New PR!!! Steaming through these!!! Very happy

Squats
Bodyweight x 8
Bodyweight x 8
20kg x 8
20kg x 8
45kg x 8
45kg x 8

Again, new PR... on the last set I felt like I was leaning forward too much, must focus not to do this!!

Hanging Leg Raises
10 x knee raises (warm up)
10 x leg raise
10 x leg raise
10 x leg raise
10 x leg raise

Added another set in here,

Feeling really motivated with the new workout, I am putting more effort into each exercise and it's really showing with the new PR's.

 

[zedhed]

I like it sista.
Like you said breaking it up means you can get more intensity and thats all good!
May I ask how come you wanna do so much cardio?

 

[RachelM]

Thursday Workout

Bench Press
16kg x 8
18kg x 8
32kg x 8
32kg x 8

Military DB Press
7kg x 8
8kg x 8
12.5 kg x 8
12.5 kg x 8

DB Row
16kg x 8
20.5kg x 8
36kg x 8
36kg x 8

Kettlebell Single Calf Raise
8kg x 10
16kg x 10
20kg x 20
20kg x 20

 

[RachelM]

SL Deadlifts
20.5kg x 8
32kg x 8
38kg x 8
38kg x 8
43kg x 8
43kg x 8



Squats
Bodyweight x 8
Bodyweight x 8
20kg x 8
20kg x 8
47.5kg x 8
47.5kg x 8 New PR

Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises
12 hanging leg raises