Dinosaucer's Journal

[Dinosaucer]

Yo. Thought I'd start up a journal here to get feedback, and help myself keep motivated and on track!

I'm a girly, 22years old, 156cm and fluctuate between 46.9-48.8ishkg

I've not got a tape measure handy but I want to keep tabs to bicep, waist, calve and thigh measurements so will post those when I can!

At the moment I go to the gym 4x a week, arms twice and legs twice. Abs everytime. I do 3 sets of 6-8, the last rep should be the most I can do, shouldn't be able to push out another.

Here's what I did last night (I've got tonsillitis atm so I expect a jump in improvement from this soon!):

Lever bench press 3x8 @ 17.5kg

Bent over row 3x8 @ 20kg

DB shoulder press 3x8 8kg

Lying tricep extension 3x8 7kg

DB curl 3x8 7kg

Mucked about with some different ab exercises did 1x10 18kg cable curl, a few hanging leg raises 1x15 weighted 8kg crunches on bosu ball, 1min prone with bosu ball. Then got on with what I have written in my program:

One leg prone 3x2min

10kg medicine ball twists 3x12

Then played around on the treadmill, 6.5k walk for a min then 1-2mins 12k run - looking to do this everytime now, I currently do no cardio so I'm thinking 9k for 1 min then 12k for 1 min 10mins at warm up and 10 mins at the end of workout. --- would appreciate any advice here. Cardio is something I easily get bored with!

[justhell]

cool Dinosaucer another journal to check out. 8)

Its a good way to keep track of training and progress.

[Big john]

Lol saw the title and imediately thought...

[teamfatboy]

Well done for starting a journal, Dinosaucer

With the cardio, I find High Intensity Intervals helps break the boredom...so after your 6.5kph warm-ups for eg 5min, you might like to try going for 10x 30 secs on, 30 off at a faster speed. Total time still only 15m but the effects of HIIT on your metabolism last longer, and if you're doing it right, time just flies :nod:

[Dinosaucer]

Lol saw the title and imediately thought...

[hhhh1]

i would say after, or at a seperate time. ie weights morning, running evening or vice versa

[teamfatboy]

I agree with hhhh1.... either separately, or cardio-after-weights.

Why ? You want to apply the muscle glycogen stores to moving the weight. If you do cardio first, then try and do weights, you won't be able to work so hard, and thus contribute to muscle quality (tone and shape).

Doing cardio second, you'll burn just as many calories, but from secondary sources after the muscle glycogen's been spent.

[Ninja]

Good on you for startin a journal. Damn i really have to get round to doing one

[Dinosaucer]

Thank you for the advice. After weights it is . On days when it works out ok I'll do weights in the AM and cardio in the PM, since doing it right after can mess with the muscle growth.

I've had a week off from the gym because I've had tonsilitis..still got it so will go to doctor on Monday and see if it's ok to go.

So all I've done is some press ups 1x32 and a couple of prone bridges 2x2mins some days.

Played pitch n putt in Hanmer yesterday....that was pretty tiring!

[Dinosaucer]

Started back at the gym last night after a weeks break. I'm still not 100% and my glands were killing me at the end of this workout. I couldn't go as heavy either it was quite tough!

DB Squat 3x8 @10kg

BB Lunges 3x8 @10kg

Seated Leg Curl 3x8 @18kg

Leg Extensions 3x8 @27kg

Lots of body weight standing calf raises...sorting my balance and form out lol

Side plank 2x1min each side

Medicine ball crunches 3x15 @10kg

Weighted crunches on bosu ball 2x15 @10kg

Today did arms, found this a lot easier didn't feel like I'd lost anything except again near the end the glands went crazy.

Assisted Dips 3x8 @27kg

Assisted Pull-ups 3x8 @36kg

Can't wait til I can do those unassisted so I don't look like a newbie :|.

Side Lateral Raise 3x8 @6kg

Tricept Pushdown 3x8 @14kg

DB Bicep Curl 3x8 @7kg

One Leg Prone Bridge 3x2min

Medicine Ball Twist 3x15 @10kg

Rest day tomorrow. I'm also trying out the leangains intermittent fasting diet .

[hhhh1]

still sick? hows the training going?

[Dinosaucer]

Starting to feel a lot better. Glands hardly bothered me today at the gym .

I did:

Barbell deadlift: 3x12 @30kg trying to get my form right, I'm just starting to do these

DB Lunges 3x6 @15kg forearms were killing me here

Barbell Squats 3x12 @20kg I need to start using the squat rack, wanted to use the 15kg DB's but forearms were too sore.

Leg Press 3x8 @72kg

Seated Calf Raise 3x8 @90kg

Side Prone 2x1min

Medicine ball to feet crunch 3x15 @10kg

DB Benchpress 3x8 @10kg

Push Ups 2x20