New start (attempt 2)!

[yello]

Hi thought I'd start a journal to help keep track of my progress and maybe get some tips along the way! I started lifting weights this year and love it, but I don't really know much so joined this site to learn more and hopefully get stronger :grin:

Anyway yesterdays workout:

• Assisted Tricep Dips: 4 x 8: 18,12,12,12
  Barbell Curls: 3 x 8: 14kg
  Dumbbell Curls: 1 x 8: (each arm)7kg, 1 x 6: 7kg
  Lat Raises: 3 x 8: 4,3,3kg
  Tricep Extension: 3 x 8: 10,10,15kg 1 x 6: 15kg

[laurasaur]

welcome good start

[two_phat]

awesome - its a great way to keep track of things.

you should put your stats, goals etc.

[yello]

Yesterday:

• One legged squats against swissball: 3x8:5,5,6kg dumbells (each leg)
  Lying leg curl: 3x8: 27 1x23:21
  Alternate Lunges with dumbbells: 3x16:9kgs each
  Leg extensions: 4x8:45kg
  Leg Press: 6x8: 70,76,82,88,94,100lbs

[yello]

Hi I haven't posted for AGES but thought I would coz it'll make me try and increase weights more

Yesterday

Squats

2 x 10 - bar

2 x 10 - 20kg + bar

2 x 8 - 30kg + bar

2 x 8 - 40kg + bar <--- how heavy is the bar usually? 20kgs?

Lunges

3 x 8 - 20kgs + bar - each leg

Calf raises

3 x 12 - 76kgs

Leg extension

1 x 8 - 56kgs

2 x 6 - 56kgs (could hardly move by now)

Lying leg curl

2 x 8 - 33kgs

1 x 4 - 39kgs

1 x 6 - 33kgs

[yello]

Dumbbell shoulder press

1 x 8 - 6kgs

1 x 8 - 7kgs

1 x 6 - 8kgs

1 x 4 - 8kgs

2 x 8 - 7kgs

1 x 6 - 7kgs

Chin ups

3 x 3

Lat raises

1 x 8 - 4kgs each

2 x 8 - 5kgs

Tricep dips

1 x 8 - BW

1 x 6 - BW

Tricep extensions

3 x 8 - 15kgs

Medicine ball ab twists

2 x 30

Push ups

2 x 15 - BW

[Chillicat]

Chin ups

3 x 3

Nice! I managed a whole one a few weeks ago, then got sick (which I'm fairly sure wasn't related to achieving my first chin up, but who knows?), and haven't been able to do one since

But seeing other girls doing them is inspiring, so well done!

[yello]

Thanks thought I'd have a go at doing proper ones after reading other journals

[yello]

Lunges (each leg) (counting bar as 20kgs.. still not sure :-s)

1 x 8 - bar

3 x 8 - 40kgs

2 x 8 - 45kgs

Squats

1 x 8 - 45kgs

3 x 8 - 50kgs

Calf Press

1 x 12 - 79kgs

1 x 8 - 93kgs

1 x 8 - 100kgs

1 x 8 - 107kgs

1 x 8 - 113kgs

Lying Leg curl

1 x 10 - 33kgs

1 x 6 - 39kgs

1 x 8 - 33kgs

1 x 8 (kinda..really struggling to lift all the way up!!) - 33kgs

never seem to be able to improve this much :-s

Hoping to be sore tomorrow!! :pray: =P~

[yello]

Chest press machine

1 x 10 - 25kgs

1 x 8 - 32kgs

2 x 8 - 34kgs

1 x 4 - 34kgs

Dumbbell press

3 x 8 - 6kgs (each)

2 x 8 - 7kgs

Wrist curls

3 x 8 - 3kgs (each)

Lat raises

1 x 8 - 4kgs

3 x 8 - 5kgs

Chin ups

2 x 2 - BW

Press ups

1 x 31 - BW <--- PB! \:D/

Medicine ball twists

2 x 30 - not sure on the weight

[shruglife]

Press ups

1 x 31 - BW <--- PB! \:D/

Impressive! Were they Kneeling Pressups or Regular Pressups?

[yello]

Press ups

1 x 31 - BW <--- PB! \:D/

Impressive! Were they Kneeling Pressups or Regular Pressups?

Thanks!! Regular pressups - I'm on a mission to eventually get to 100 :nod: but have a feeling that might take a few years!!

[jono]

nice work.. where there's a will there's a way

[yello]

Today:

Chest press machine

1 x 8 - 25kgs

1 x 8 - 32kgs

1 x 8 - 35kgs

Dumbbell shoulder press

1 x 8 - 6kgs

2 x 8 - 7kgs

2 x 6 - 7kgs

Wrist curls

4 x 8 - 3kgs

Lat raises

4 x 8 - 5kgs

Press ups

1 x 33

2 x 15

Medicine ball twists

2 x 30

Assisted Tricep dips

2 x 6 - 12kgs -- dead by now :doh:

[teamfatboy]

Lunges (each leg) (counting bar as 20kgs.. still not sure :-s)

Yep, most gyms the bar's 20kg. The way to tell is the diameter where you put the plates - if it's bigger than the old 50c piece, it's 20kg, if not, it'll be 10kg or less, but that's really unlikely.

Nice work, btw - if the hammies are tired by the end of that sequence of legs, you could do them before calves, when your overall energy levels are higher. Just my 2c worth...

So how WERE the legs....

[yello]

Lunges (each leg) (counting bar as 20kgs.. still not sure :-s)

Yep, most gyms the bar's 20kg. The way to tell is the diameter where you put the plates - if it's bigger than the old 50c piece, it's 20kg, if not, it'll be 10kg or less, but that's really unlikely.

Nice work, btw - if the hammies are tired by the end of that sequence of legs, you could do them before calves, when your overall energy levels are higher. Just my 2c worth...

So how WERE the legs....

Thanks for that - yep it looks like its 20kgs then. Was ACHING the next 2 days!

Squats

1 x 8 - bar

2 x 8 - 40kgs (including bar)

1 x 8 - 50kgs

2 x 8 - 60kgs

Lunges

3 x 8 - 40kgs

Leg extensions

3 x 8 - 56kgs

Lying leg curl

3 x 8 - 33kgs

[poos_n_wees]

Squats

1 x 8 - bar

2 x 8 - 40kgs (including bar)

1 x 8 - 50kgs

2 x 8 - 60kgs

Lunges

3 x 8 - 40kgs

Nice work! Strong lunges :nod:

What're your goals with training Yello?

[yello]

Nice work! Strong lunges :nod:

What're your goals with training Yello?

Thanks

Goals at the moment are really just to get stronger overall and put on weight. I'm going to work out some goals for specific exercises soon though so I have something more definite to work towards.

[teamfatboy]

Goals at the moment are really just to get stronger overall and put on weight. I'm going to work out some goals for specific exercises soon though so I have something more definite to work towards.

So you're already squatting 60kg, and lunging 40kg (barbell or smith machine?) and you want to get stronger :shock: I was thinking like PNW, those were already solid lifts!

Keep it up :clap:

[yello]

So you're already squatting 60kg, and lunging 40kg (barbell or smith machine?) and you want to get stronger :shock: I was thinking like PNW, those were already solid lifts!

Keep it up :clap:

thanks Yea that's why I love this - there's always something more to aim for!! Lunges are using a barbell.

Dumbbell shoulder press

1 x 8 - 6kgs

1 x 8 - 7kgs

1 x 8 - 8kgs ---> lol 1st time trying this much..should have tried sooner!

2 x 6 - 8kgs

1 x 8 - 7kgs

Seated row

1 x 8 - 42 (kgs?)

4 x 8 - 48

Lat raises

2 x 8 - 5kgs

Bench press

1 x 8 - 12kgs

1 x 8 - 14kgs

1 x 8 - 16kgs

1 x 8 - 18kgs

1 x 20 - 18kgs

1 x 10 - 18kgs

1 x 12 - 18kgs

First time in AAAAAGES trying this. I'll try to go heavier next time :nod:

Medicine ball twists

3 x 30

[yello]

Just did some bodyweight exercises at home today.

Prone hold

1 x 2mins

1 x 1min

1 x 30,30,30sec (each side)

Pressups -- harder on abs than anything after doing prone hold!

1 x 20

2 x 15

Jack Knives

3 x 15

Bum lift

3 x 15

[yello]

Friday

Dumbell shoulder press

1 x 8 - 6kg

2 x 8 - 7kg

2 x 8 - 8kg

1 x 6 - 8kg

Lat raises

1 x 8 - 5kg

Tricep extensions

2 x 8 - 15kg

2 x 8 - 17.5kg

Bench knee tucks

3 x 20 - 7kg

1 x 15 - 7kg

Sunday

Squats

1 x 8 - 20kg

2 x 8 - 40kg

4 x 8 - 50kg

Lying leg curls

4 x 8 - 33kg

Leg extensions

1 x 6 - 63kg

1 x 6 - 61kg

1 x 6 - 59kg

Prone hold

1 x 2 mins

1 x 1 min

[Chillicat]

Prone hold

1 x 2 mins

Nice!