Lazy's progress journal

[5kgLifter]

looking good Lazylifter, I think it's good the way you've written up a new set of goals to focus on.

[Lazylifter]

Thanks 5kg. Its starnge isn't it how some goals seem easy and others just don't seem to improve.


Sunday

8min Running warmup
Lat Pull downs 36kg
Shoulder press 8kg DB's 3x8
Row 12kg 3x8
Bent over row 10kg DB's
Reverse grip BC's 6kg 3x8
Leg press 55kg 3x10
Back Press 30kg 3x10
Abduction/Adduction Machines 68kg 3x10 each
Lat raises 2kg 3x10
10min cooldown bike

[Lazylifter]

Monday
Rest day
Tuesday
Restday
Wednesday

30min Tae Bo before breakfast
Gym
Bike 5 min warm up
Inclined chest press 8kg DB's 3x8
Flat Chest press Same
Flys 4kg DBs
Pull overs 4kg DB's
Adbuction and Adduction machines 68kg 3x10
20min Running Machine

Doing better with the diet.

[Lazylifter]

Thursday
I was suposed to get home early from work but bank holiday traffic meant a 15min journey took an hour!!!
I still managed to drag myself to the gym.

I've started a new split his week. SO I used to do chest/arms one day Back/shoulders the other. Now I gonna try and work them all on seperate days.
(I never worry about legs, cos they always get worked while I resting or waiting for the bench)

Gym
7min bike warm up

Close grip chest press light weights to warm up arms.
Preacher Curl Machine 20kg 2x8
One sided Tricep pulldowns 3x10 5kg
Concentration curls 8kg DB's 3x10
Standing reverse grip BC's 8kg 3x10

Also for the first time my boyfriend showed some interest in the free weights bench at the gym and did some Bench presses. He pressed my max but he had the decency to make it look hard LOL

[Lazylifter]

Friday
1/2 hr on the stepper
Saturday
1/2hr walking (to the pub )

Sunday
Barbell workout

Deadlifts 20kg 2x10
Squat 20kg 2x10
shoulder press 2x10 15kg
Upright rows 15kg 2x10
Straight leg deadlifts 2x10 15kg
Lateral Raises 2.5kg weights each side 3x10

[Lazylifter]

I've had an unscheduled week off. My boyfriend had to go into to hospital, but hes ok and home again. No weights and bad food but a lot of running up and down hospital stairs.

Friday

Gym

6min Running warmup

Lat pull downs 3x10 30kg
Inclined Rows light weight 3x10
Bent over rows 3x8 13kg DB's

Cool down.

[Lazylifter]

Saturday

Gym
15min running
shoulder press 6kg DB's 3x10

Feeling a bit shattered today so I gave up after that.

[Lazylifter]

Sunday

Day off

Monday
30min swim

Tuesday
20min Tae bo

Gym
6min running warm up
2x10 Close grip Chest press 8kgDBs
3x10 Skullcrushers 6kgDBS
2x10 reverse grip curls
1x10 standard grip curls 8kgDBS
3x10 Tricep kickbacks 8KG DBs
3x10 Leg press 45kg
3x10 Back press 30kg
x-trainer cool down 12min

[Lazylifter]

Wednesday
Day off (although I did a lot of gardening and house work)

Thurday
1 hr walking

BB work out

Deadlifts 20kg 10 singles
Squats 20kg 2x8
shoulder press 10kg 2x10
lateral raises 2x8 2.5kg weights each hand
plank 2x15 secs holds

[Lazylifter]

Was it really thursday last time I did a workout, oh dear.

Sunday

8min warm up running machine
Plank2x15secs holds
Inclined Chest press 8kgDB's 3x10
Bench Press 3x10
Flys 2kgDB's 3x10
Abduction 3x10 71kg
Adduction 3x10 68kg
Rows light weight 3x10
core rotaion 2x10 eaxh side 8kg
Hagging Leg lifts 2x10 (had to stop because my hands hurt so much, must take my gloves)
Cool down running machine.

Really good work out and I've got some new whey powder that I really like so next week, I'm gonna do some serious carb cutting.