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 Sandra's Journal

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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Sat Mar 17, 2012 2:20 pm

March 15 Back Day

Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments.
Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military.

Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10

Superset
Barbell row
90lbs x 10
130 x 6
130 x 5

Pushup 50
20
15 x 2 sets

Superset
T-Bar
45lbs x 10
70 x 10
90 x 8

Push up 50
15 x 3 sets
5

Superset
V grip pull down
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10

Push ups 60
15 X 4

Super set
Dumbbell shrugs
45 x 15
50 x 15
55 x 15
60 x 15

Push ups 40
10 x 4
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Sat Mar 17, 2012 2:29 pm

March 17 Leg day

Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300

Push ups
10 x 5sets = 50

Superset
Front squat
Bar x 10
60 X 10
80 x 4 (This set did not feel right so I stopped)

Push ups
10 x 2 = 20

Squat
80 x 10
90 x 10
110 x 10
130 x 10
150 x 6

Push ups
10 x 5 = 50

Pushups
10 x 3 = 30

Leg press
90 x 10
270 x 10
360 x 10
450 x 8

Pushups
10 x 5 = 50

Superset
Pushups
10 x 5 = 50

Straight leg dead lift
40 x 10
90 x 10
110 x 10
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Pete
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Posts : 1279
Join date : 2009-07-26
Age : 51
Location : UK

PostSubject: Re: Sandra's Journal   Sat Mar 17, 2012 5:36 pm

Haven't had time to train today Crying or Very sad had to hit the vegfest & then cook for the masses & be social (real social, not the virtual kind) now it's midnight, will get in a session tomorrow before going to the vegfest again - it won't be legs though as I have to function somewhat to chat to people about Vegan Bodybuilding & generally be able to stand up Laughing

Oh yea Veganicity are coming on board with some prizes Twisted Evil so expect some goodies from those guys on the FB group soon!
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Sat Mar 17, 2012 8:02 pm

I think that I just realized that you are the motivation for me doing all of these pushups Very Happy You put the idea in my head for the contest Very Happy
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Pete
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Posts : 1279
Join date : 2009-07-26
Age : 51
Location : UK

PostSubject: Re: Sandra's Journal   Sun Mar 18, 2012 2:39 am

You know you could well win the contests we run at our events doing that many - if you went flat out for max reps you'd be very close or surpass the best female we've ever had at an event! (& yes that does include a few other personal trainers & some athletes too)
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Mon Mar 19, 2012 8:03 pm

Today was perfect weather and I biked every where that I needed to go today, including my first bike ride to school. I put in 19.71 miles on my bike today, Yay! Today's workout was Chest and Shoulders I also threw in a total of 100 pushups in between sets.

Pushups
20

Incline bench
40lbs x 15
80 x 10
90 x 10
110 x 10

Push up
15

Incline dumbbell
40lbs x 10
50 x 10
60 x 5

Pushups
10

Incline flyes
25lbs x 10
30 x 10
35 x 10

Pushups
10

Dumbbell bench
50lbs x 10
60 x 10
60 x 8

Pushups
10

Dips
10 reps x 3 sets

Pushups
10

Side raises
10lbs x 15
15 x 10
20 x 10

Pushup
10

Dumbbell shoulder press
30lbs x 10
35 x 10
40 x 10

Push ups
10

Dumbbell shrugs
55lbs x 15
60 x 15
65 x 15
70 x 10

Pushups
5

Seated side raises
15lbs x 10 x 2 sets!!
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Wed Mar 21, 2012 2:01 pm

Today or rather yesterday because this is actually yesterday's workout. I biked 15.72 miles on my bike. Just using the bike to get around instead of the car. One of these trips included a bike to the gym and back.

So here is the workout for yesterday March 20

Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145

Giant set
Push ups
15
10
10
5
---------
40


Dumbbell row
55lbs x 10
60 x 10
70 x 10

Dumbbell pullover
40lbs x 12
50 x 10
55 x 10

Seated row
100 x 12
110 x 12
120 x 10
130 x 10

Pushups
15
15
15
15
-----------
60

V grip pull down
100 x 10
110 x 10
120 x 10
130 x 8

Pushups
10
15
10
10
----
45
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Wed Mar 21, 2012 2:05 pm

Today's workout for March 21 was Biceps and Triceps

Pushups
10 x 5 = 50

Barbell curl
40lbs x 12
50 x 10
60 x 10
70 x 8

Preacher curl this is + what ever the bar weighs
20lbs x 10
40 x 10
50 x 7

Pushup
10 x 5 = 50

Giant set
Seated over head ext
40lbs x 10
50 x 10 x 2


Bench dips
10 x 3 + 20 =50

Alt. hammer curl
25lbs x 12
30 x 10
35 x 10
40 x 10

Lying barbell ext
40lbs x 12
50 x 10 x 2

Dips
10 x 5 = 50

Push downs
70 x 10
80 x 10
90 x 10
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Wed Mar 28, 2012 2:15 pm

March 22 Leg day

Pushups
25
20
20
20
15
—-----
100

Zercher squats
40lbs x 10
60 x 10
80 x 10
90 x 10
110 x 10

Pushups
20
20
15
15
15
15
------
100

Leg press
90lbs x 20
180 x 20
270 x 15
360 x 10
450 x 5

Leg ext
70 x 15
80 x 10
90 x 10

Seated leg curl
80 x 10
90 x 10
100 x 10
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Wed Mar 28, 2012 2:19 pm

Chest and shoulder march 27
It's time for a new routine

Pushups
15 x 4 = 60

Bench press
40lbs x 20
90 x 10
130 x 10
150 x 2

Pushups
15 x 2 =30
10

Incline dumbbell
40lbs x 12
50 x 10
55 x 8

Dips
8 x 4

Incline flyes
25lbs x 10
30 x 10
35 x 10

Dumbbell bench palms facing
40lbs x 12
50 x 12
55 x 10

Barbell shoulder press
40lbs x 12
60 x 10
70 x 7

Bench dips
10 x 3

Superset
Side raises
15lbs x 12
15 x 15
20 x 10

Seated overhead ext
35lbs x 15
45 x 10
55 x 5

Lying tricep ext
20lbs x 10 x3 sets

Upright row
40lbs x 10
50 x 12
60 x 10

Dumbbell front raises
15lbs x 10 x 3 sets

Push downs
90 x 10
100 x 10
110 x 9
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Wed Mar 28, 2012 2:21 pm

Chest and shoulder march 27
It's time for a new routine

Pushups
15 x 4 = 60

Bench press
40lbs x 20
90 x 10
130 x 10
150 x 2

Pushups
15 x 2 =30
10

Incline dumbbell
40lbs x 12
50 x 10
55 x 8

Dips
8 x 4

Incline flyes
25lbs x 10
30 x 10
35 x 10

Dumbbell bench palms facing
40lbs x 12
50 x 12
55 x 10

Barbell shoulder press
40lbs x 12
60 x 10
70 x 7

Bench dips
10 x 3

Superset
Side raises
15lbs x 12
15 x 15
20 x 10

Seated overhead ext
35lbs x 15
45 x 10
55 x 5

Lying tricep ext
20lbs x 10 x3 sets

Upright row
40lbs x 10
50 x 12
60 x 10

Dumbbell front raises
15lbs x 10 x 3 sets

Push downs
90 x 10
100 x 10
110 x 9
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Wed Mar 28, 2012 2:21 pm

Pull ups
5
4
3

Pushups
10 x 2 =20
15 x 2 = 30

Dumbbell row
60lbs x 10
70 x 10
80 x 10
90 x 4

Tbar
45lbs x 15
90 x 10
115 x4
Pushups
15 x 3 =45

Wide grip pull down
90lbs x 12
100 x 10
110 x 10
120 x 10
Pushups
15 x 3 =45
10

Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 8
Pushups
10 x 3=30

Hammer curl
15 x 20
20 x 15
25 x 10
30 x 10

Pushups
10 x 30

Cable curl
70 x 10
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sandra

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Posts : 57
Join date : 2010-05-28
Age : 48
Location : Philadelphia PA

PostSubject: Re: Sandra's Journal   Fri Mar 30, 2012 3:34 am

March 29 Leg day Quadzilla Time!
Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups


Pushups
10 x 3 =30

Front squat warmup
40lbs x 10
60 x 10 x 2

Pushup
10 x 4 =40

Squat
90 x 10
130 x 10
150 x 8
180 x 3

Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Push up
10 x 4 = 40

Wide, toes out leg press
90 x 15 x 2

Push ups
10 x 4=40

Leg curl
70 x 12
80 x 10
90 x 10
100 x 10

Total pushups today 150

A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.
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