Kiri's Log!

well, i want to get some muscles on these puny arms and legs of mine and get "firmer" overall.

right now i'm 5'6, 128lbs approximately... i don't have a scale, but it doesn't matter that much because i don't really care about gaining/losing weight.

gym today:

- ran on treadmill for 20 minutes (10 minute pace, 5% grade)
- seated leg curl machine 2 x 10 reps @ 50lbs
- seated bicep curl machine 2 x 10 reps @ 50 lbs
- the "pulling the bar on a cord down with your arms" machine 2 x 10 reps at 40 lbs
- pulling the bar towards you machine 2 x 10 reps at 40 lbs
- did 40 squats with no weights

**note: i don't have any free weights yet, i'm planning on buying some, possibly some adjustable dumbbells as someone suggested in my other thread.

 

today:

- warm up on treadmill
- seated leg curl 2 x 10 reps @ 50lbs
- seated leg extension 2 x 10 reps @ 50 lbs
- lat pull machine 2 x 10 reps @ 50 lbs
- seated row 2 x 10 reps @ 50 lbs
- bicep curl machine 4 reps @ 50 lbs, 10 reps @ 40 lbs
abs
80 squats (still no weights)

food:
wheaties for breakfast
now i'm having a glass of milk

 

doesnt your gym have free weights?

 

no

it's not really a gym... it's the "fitness center" that's built into our apartment complex. they probably think people would steal free weights . i want to get a gym membership but for some reason there isn't one close by.

 

lol do you live in the ghetto?

my apts have free weights

 

ANN ARBOR CREW WTFF

 

I've never lived at an apartment that had free weights. Probably not that common.

 

i live in asheville now

 

need to learn more about exercise programming...

things like doing compound (multijoint) moves first, then your isolated (single joint) moves second

instead of doing hamstring curls and quad extentions first, get some squats in first

instead of bicep curls and tricep extentions (pushing the bar attached to a cord down thingy lol) do some bench press or some rows

you'll figure it out over time, good to see you started a log!

 

thanks for the advice!!

the row machine as the same as the "pulling the bar down from above" machine, it has both attached. should i skip the bar pulling one?

 

oh that's lame

 

ill spot you when you do squats if you want

 

pulling the bar down from above is a lat pulldown, which is a type of row

vid

http://www.youtube.com/watch?v=UMC48BO-GQE&NR=1


do both types

spend some time on youtube and try to get familiar with the names of exercises, that will help too

 

today: off, went hiking.

tomorrow i'm starting the 3x a week program outlined in "the new rules of lifting" which i bought yesterday

 

today was day 1 of "the new rules of lifting for women" workout

holy fuck, so that's what a real workout feels like

Squats: 8 warm up @ body weight
45/15
45/15

push ups: 2 sets of 15

seated row:
70/15
80/15

step up:
30/15 (per leg)
20/15 (per leg)

"prone jackknife": 2 sets of 8

i did the pushups/seated row in alternating sets.
entire workout took about 45 minutes and i was totally wiped afterwards!

 

jesus god i am so fucking sore

 

feels good man

 

welcome to the first day of the rest of your sexy life

 

Now you're hooked.

Can you outline the 3x week routine that's listed in that book?

 

sure. there's 5 stages. stage 1 consists of 16 workouts (alternating workout A and workout B), but i may extend it to 24 workouts.

workout A is squats, push ups, seated row, step up, and prone jackknife

workout B is deadlift, dumbbell shoulder press, wide-grip lat pulldown, lunge, and swiss-ball crunch

then at the end of stage one you do "special workout A" and "special workout B" where you do the same weight that you did in your first workout and do as many reps as you can.

i can outline the rest of the stages now if you want, or i can do it once i get to those stages.

btw i bought a thing of whey protein today

 

So I'm guessing you do m/w/f, a/b/a then the next week it goes b/a/b, right?

It doesn't matter to me when you post the other stages.

What flavor whey did you buy? You can't lose with chocolate.

 

yep that's right.

i actually got vanilla

i didn't get that big of a thing though, i'll try chocolate next.

 

Vanilla taste weird, the Casien Vanilla though is awesome.

 

today:

deadlift
45/15
45/15

dumbbell shoulder press
20/15
20/15

wide-grip lat pulldown
50/15
60/13

lunge
30/15
20/15

swiss-ball crunch
2 sets of 8

i did alternating sets for dumbbell shoulder press/lat pulldown and for lunges/crunches.

holy fuck, i think lunges are even harder than squats i'm gonna be in pain tomorrow

the worst part was i had to park really far away and up this giant hill, so i basically had to zig zag up the whole hill to my car

 

I'd rather squat than lunge any day...lunges destroy the ass