FIT Kiri's Log!

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kiri

New Member
Mar 15, 2006
25,139
Miami, FL
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 :hsugh: 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.
 
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kiri

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
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
:hsughno:
 
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kiri

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
doesnt your gym have free weights?

no :sad2:

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 :rofl::hsugh:. i want to get a gym membership but for some reason there isn't one close by.
 

Idea of Evil

Struggle
Dec 31, 2001
119,888
Abyss
no :sad2:

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 :rofl::hsugh:. 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 :o
 

4cd-Air

This user is longer available
Oct 4, 2001
9,914
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!
 
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kiri

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
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?
 

4cd-Air

This user is longer available
Oct 4, 2001
9,914
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?

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
 
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kiri

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
today: off, went hiking.

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

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
today was day 1 of "the new rules of lifting for women" workout

holy fuck, so that's what a real workout feels like :eek4:

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!
 
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kiri

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
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 :run:
 

jmezz

layin in bed stretchin my pumped quads for hours
Nov 26, 2004
11,036
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 :run:

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. :drool:
 
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kiri

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
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. :drool:

yep that's right.

i actually got vanilla :o

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

kiri

New Member
Mar 15, 2006
25,139
Miami, FL
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 :eek4: i'm gonna be in pain tomorrow :wtc:

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 :rofl:
 
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