Training Log Archive: Sarah

Full upper body today
Bench press, shoulder press, push ups, shrugs, up right and bent over row, bicep curl
3 rounds of 3 core exercises that I dont know the names of.

Tomorrow we run. So excited!!!!

Back, biceps and core
Over hand row, under hand row, single arm row, shrug
Hammer curl, bicep curl, 21's
V sit-ups, bicycles, plank

Legs
Step-up, side squats, reverse lunge, sumo squats, split squats
Staggered leg deadlifts, hamstring curl, calf raises
Lots of stair reps to finish off today.

Shoulders, triceps and core
The more I walk/run/jump around between exercises the less distance my watch records. And my heart rate monitor continues to suck but otherwise all good. Getting into this gym thing but there is hope that we might be able to go for a run on 1st of May :-)
Single arm press, clean and press, L-raise, up right row
Dumbell kickback, skull crusher, single arm overhead raise
V sit-up, Twist, ankle tap

Chest and core

Full body work out.
30 exercises trying to keep it in order of legs, core, upper body and back to legs etc. A few repeated exercises but lots of variety which was nice. Kept weights quite light.

Saturday Leg Day :-)
Solid session. Some serious leg shaking by the end.
4x 20 squats with 20kg + calf raises
Split squats (they are more like lunges) with 6kg
Kneeling squats with 20kg
Kick backs with band
Stiff leg dead lift with 20kg
Hamstring curl with 3kg
Calf raises
Stairs

Shoulders, triceps and core
Single arm press, L-raise, around the worlds, up right row, row with band
Kick back, seated overhand, skull crusher
Plank, reverse crunch, sit-up with bar

Back and core.
Single arm dumbell press, decline push-ups, drop set fly, hand release push ups, plate raise
Medicine ball twist, ankle touch, crunches.

Full body circuit vibes today
3 rounds of the following:
25 squats with 4.5kg
Medicine ball sit-ups
Clean and press (single arm with dumbell)
Single leg raise with band
Core crushes
Front/side raise combo
6-inch scissors
Push ups
Then at end 50 wall balls and 10 stair reps.
Now for some Easter chocolate

Back, biceps and core today. Legs have been pretty tender the last 2 days.
Single arm row, bent over row - over hand and underhand, reverse fly, shrug, bicep curl, hammer curl
Bent leg raise, sit- up with bar, bridge tap

Legs :-)
Single leg squats, Bulgarian split squat, split lunge, wall ball squats, straight leg deadlifts, calves and stair reps.
Out of interest Christiano Ronaldo did 142 core crushes in 45 seconds and Caster Semnya did 176. Haha!

Shorter session today.
Arms and core
Front raises, side raises, push press, front press, upright row, standing row with resistance band.
V- sit up, 6 inch scissors, ankle touch
Then Gerda's how many core crushes can you do in 45 seconds? 38 apparently. I died.

Chest, triceps and core.
Rainy and cold today so at least staying inside was cosy.
3 rounds of each exercise
12x bench press with 10kg
12x under hand bench press with 10kg
8x push ups
12x dumbell fly (3kg)
12x plate raise (5kg)
12x underhand skull crusher (3kg x2)
12x overhand skull crusher (3kg x2)
15x tricep kickback (3kg)
1 min bridge ( I died on the last one)
20 mountain climbers
12 slam ball sits ups

Legs
That was proper. 3 set of each exercise.
1 min squats with 4.5kg. About 30 in a minute.
10 squats with 20kg bar
16 lunges with 6kg followed immediately by 10 explosive lunges
8 stiff leg deadlifts with 20kg
10 hamstring curls with 3kg
10 calf raises each leg on step with 3kg
Then 3 stair reps ( 16 stairs)