Coppers log

Discussion in 'Training Logs' started by copperkali, Jan 6, 2011.

  1. copperkali

    copperkali Mrs. Nicklk

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    Been wanting to start a log for a while now. Just started stage 3 of "The New Rules of Lifting for Women". I really don't know what my goals are, hopefully get some better curves, and really just have a healthy strong body. I've worked out religiously for about 15 years, used to be a dancer when I was younger, but then mainly did cardio shit only....spinning, kick boxing, running on an elliptical, body pump classes, etc...

    For the record, I'm 5'6 and 115 lbs.

    Started stage 3 yesterday and I really think I went too light, until the end...

    1/05/11-
    One armed dumbbell snatch 3x6x15--it was too light

    Dumbbell single leg romanian deadlift 3x6x15--2 15lb dumbbells...coulda done more.

    Barbell bent over row- 3x6x40--just right

    Dumbbell single arm overhead squat 3x6x15 (holding 8lb overhead)--coulda done more

    Dumbbell incline bench press 3x6x20 lb dumbbells...shoulda used 25

    Plank 3x90 seconds

    Reverse wood chop 3x6x15

    I forgot to add the body weight matrix at the end:

    24 squats
    12 (on each leg) alternating.
    12 lunge jumps (each leg) alternating in midair.
    24 jump squats

    Do these as fast as possible. Rest twice as long as it took you to do and repeat.
     
    Last edited: Jan 7, 2011
  2. copperkali

    copperkali Mrs. Nicklk

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    1/6/11

    2% incline

    walked 5 min 3.7mph

    ran 5 min 5.5mph

    walked 5 min 3.7mph

    ran 5 min 5.7 mph

    walked 5 min 3.7mph

    ran 5 min 6mph

    Short workout...gotta get home, and shower to be at work by 6:50
     
  3. copperkali

    copperkali Mrs. Nicklk

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    1/7/11- Workout B

    Barbell romanian deadlift/bent over row 3x6x40lbs

    Partial single leg squat on step bench 3x6xbw

    Wide grip lat pulldown 3x6x60lbs

    Back extension 3x6x10lbs (held to chest)

    YTWL 3x6x8lbs
    * Did 2 sets of the "L" and just cant do it, it hurts too bad. Pinched nerve in my shoulder or something, so i'm just gonna stick to YTW.

    Swiss ball crunch with 25 lb weight 3x10

    Prone jack knife (on swiss ball) 3x10

    Lateral flexion on swiss ball 3x10

    Prone Cobra 3x90seconds

    15 minutes of interval training on elliptical

    3 minutes warm up
    1 minute level 5 as hard/fast as I can
    2 min level 2 recovery
    1 min level 6 as hard fast...
    2 min level 2 recovery
    1 min level 6 ...
    2 min level 3 recovery
    1 min level 7...
    2 min level 3 recovery....

    = me wanting to die.
     
  4. GTLifter

    GTLifter Banned

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    When I do YTWLs I'll use 2.5lb plates and I'm a bit bigger than you. Try using less weight next time.
     
  5. copperkali

    copperkali Mrs. Nicklk

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    Good call, 8 was perfect for the YTW... I thought it was painful cause my shoulder was impinged.

    Thx for the info.

    In the picture from the book, it looked like the chick was using about 8 lb dumbbells. That is why I started with that.
     
  6. Adom

    Adom Well-Known Member

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    YTWL?
     
  7. GTLifter

    GTLifter Banned

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    [y]xck3d8LidME[/y]
     
  8. copperkali

    copperkali Mrs. Nicklk

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    I did mine with the bench inclined about 30 degrees, as instructed in the book.
     
  9. GTLifter

    GTLifter Banned

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    yea thought the video looked like an incline so I didn't mention it
     
  10. copperkali

    copperkali Mrs. Nicklk

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    1-8-11

    Treadmill

    5 minutes walk 3.7 mph

    10 min run 5.7 mph

    repeat x2

    1-9-11- off
     
  11. Adom

    Adom Well-Known Member

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    is that ytdl a stretch?
     
  12. copperkali

    copperkali Mrs. Nicklk

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    No, it is an upper back/shoulder exercise.
     
  13. copperkali

    copperkali Mrs. Nicklk

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    1/10/11

    One armed dumbbell snatch 3x6x20

    Dumbbell single leg romanian deadlift 3x6x20--2 20lb dumbbells

    Barbell bent over row- 3x6x40

    Dumbbell single arm overhead squat 3x6x20(holding 10lb overhead)

    Dumbbell incline bench press 3x6x20 lb dumbbells.

    Plank 3x90 seconds

    Reverse wood chop 3x6x15

    Body Weight Matrix:

    24 squats
    12 (on each leg) alternating.
    12 lunge jumps (each leg) alternating in midair.
    24 jump squats

    Do these as fast as possible. Rest twice as long as it took you to do and repeat.
     
  14. copperkali

    copperkali Mrs. Nicklk

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    1/12/11

    Barbell romanian deadlift/bent over row 3x6x45lbs

    Partial single leg squat on step bench 3x6xbw

    Wide grip lat pulldown 3x6x60lbs

    Back extension 3x6x10lbs (held to chest)

    YTWL 3x6x3lbs

    Swiss ball crunch with 25 lb weight 3x10

    Prone jack knife (on swiss ball) 3x10

    Lateral flexion on swiss ball 3x10

    Quick and dirty today. Had to get my ass showered and to work. Roads suck.
     
  15. copperkali

    copperkali Mrs. Nicklk

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    1/14/11-

    One armed dumbbell snatch 3x6x20

    Dumbbell single leg romanian deadlift 3x6x20--2 20lb dumbbells--gonna increase this next time.

    Barbell bent over row- 3x6x45

    Dumbbell single arm overhead squat 3x6x20(holding 10lb overhead)--gonna increase this next time.

    Dumbbell incline bench press 3x6x20 lb dumbbells--gonna increase next time

    Plank 3x90 seconds

    Reverse wood chop 3x6x15

    Body Weight Matrix:

    24 squats
    12 (on each leg) alternating.
    12 lunge jumps (each leg) alternating in midair.
    24 jump squats
    FML that body weight matrix sucks! It fucking kills me and never gets easier :mad:

    Anyway, I walked on the treadmill for 15 minutes afterword to get the jello feeling out of my legs.
     
  16. copperkali

    copperkali Mrs. Nicklk

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    1/15/11- One hour cycling class. Haven't taken a cycling class in 6 months and still kicked ass.
     
  17. copperkali

    copperkali Mrs. Nicklk

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    No gym for me today :( Bf got called into work early and he had to take our only car (other is in the shop for another 8 days:()
     
  18. copperkali

    copperkali Mrs. Nicklk

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    1/17/11

    Barbell romanian deadlift/bent over row 3x6x50lbs

    Partial single leg squat on step bench 3x6xbw

    Wide grip lat pulldown 3x6x60lbs

    Back extension 3x6x10lbs (held to chest)

    YTWL 3x6x3lbs

    Swiss ball crunch with 25 lb weight 3x10

    Prone jack knife (on swiss ball) 3x10

    Lateral flexion on swiss ball 3x10

    Prone Cobra 3x90seconds

    15 minutes of interval training on elliptical

    3 minutes warm up
    1 minute level 5 as hard/fast as I can
    2 min level 2 recovery
    1 min level 6 as hard fast...
    2 min level 2 recovery
    1 min level 6 ...
    2 min level 3 recovery
    1 min level 7...
    2 min level 3 recovery....

    These intervals are getting much easier w00t!
     
  19. copperkali

    copperkali Mrs. Nicklk

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    1/19/11- Last "A" workout in stage 3.

    One armed dumbbell snatch 3x6x20

    Dumbbell single leg romanian deadlift 3x6x25--2 25lb dumbbells

    Barbell bent over row- 3x6x50

    Dumbbell single arm overhead squat 3x6x25(holding 12lb overhead)

    Dumbbell incline bench press 3x8x20 lb dumbbells--Tried to increase to 25 lb dumbbells but couldn't. 20 lb's is too easy, 25 is too hard...FML I did increase to 8 reps though.

    Plank 3x90 seconds

    Reverse wood chop 3x6x15

    Body Weight Matrix:

    24 squats
    12 (on each leg) alternating.
    12 lunge jumps (each leg) alternating in midair.
    24 jump squats
     
  20. copperkali

    copperkali Mrs. Nicklk

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    Took 20th and 21st off because of work, and lack of car as mentioned before.

    Yesterday I did a kickboxing class.

    1/23/11- last "B" workout of stage 3.

    Barbell romanian deadlift/bent over row 3x6x50lbs

    Partial single leg squat on step bench 3x6xbw

    Wide grip lat pulldown 3x6x60lbs--Just cannot get more than 60 lbs :(

    Back extension 3x6x25lbs (held to chest)

    YTWL 3x6x4lbs

    Swiss ball crunch with 25 lb weight 3x10

    Prone jack knife (on swiss ball) 3x10

    Lateral flexion on swiss ball 3x10

    Prone Cobra 3x90seconds-----This is starting to get so retarded.

    15 minutes of interval training on elliptical

    3 minutes warm up
    1 minute level 5 as hard/fast as I can
    2 min level 2 recovery
    1 min level 6 as hard fast...
    2 min level 2 recovery
    1 min level 7 ...
    2 min level 3 recovery
    1 min level 8...
    2 min level 3 recovery....
     
  21. copperkali

    copperkali Mrs. Nicklk

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    I will probably start Stage 4 on Tuesday. Both workouts A and B call for 2-3 reps of 8 for each exercise. I'm assuming 3 sets is better than 2?
     
  22. GTLifter

    GTLifter Banned

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    generally, yes.
     
  23. copperkali

    copperkali Mrs. Nicklk

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    Ok, I figured.

    I started this program back in October. Weighed myself today and haven't gained a pound. I have definitely seen improvement in muscle tone and definition. Probably lost some body fat although I really didn't have a whole lot to begin with. I really wish I took some before pictures. Oh well.
     
  24. GTLifter

    GTLifter Banned

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    it's not too late to start taking weekly or monthly progress pics. even if you don't post them it's a good way to track progress.
     
  25. Hood Moses

    Hood Moses I part the Black Seas...

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    I think it would be better if she did post them so we can judge her progress. :hsugh:
     

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