Ironlady's fitness journal

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ironlady

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Hey guys!

Still quite new here, but I thought I'd start out with my own fitness journal, so here it is.

I'll try to update this log whenever possible, I feel like I really need to keep track of things. Haha. So there's that.

So for my stats:
I'm a female, about 5'8" and 172lbs as of 11/01
Body fat - I still have to get checked for accuracy

My usual workout routines include running, strength training, and some circuit plyo. Diet, well I eat clean as much as I could, prep my own meals. Not really big on counting calories. And as for supplements, nothing at the moment. Still looking for the right stuff I guess.

Anyways!

For today I trained my chest:

15 minutes on stationary bike
2x10 push ups (warm up)
3x12 10lb single dumbbell bench press
3x12 10lb dumbbell inclined bench press
3x12 10lb dumbbell chest fly top half
3x12 10lb dumbbell chest fly bottom half
3x12 10lb dumbbell wide row
1x10 push ups (cool down)


Hopefully I get to update this again soon! Sometimes I just get too busy.. Oh well.
 
awesome ... great!
 
Hey again! Today I trained my arms:

20 minutes run on the treadmill
20x3 10lbs dumbbell alt bicep curls
20x3 10lbs pushup rows
10x3 10lbs shoulder overhead press
10x3 30lb triceps pushdown
20x3 10lbs triceps kickbacks
10x3 20lb bent over barbell rows
10x3 bench dips
10x3 10lbs lateral raises

--

As for supplements, I did my research and stumbled upon these pre workouts:

Royal Sport LTD. Cardio Rush™ - Blue Raspberry - CELLUCOR - GNC
Labrada Jamie Eason Signature Series Stimulant Free Pre-Workout at Bodybuilding.com - Best Prices on Jamie Eason Signature Series Stimulant Free Pre-Workout!

The first one is a pre-cardio so I might need that since my goal is to drop body fat and most of my workouts have lots of cardio. The second one, well I looked at it and it says it's specially formulated for women so that might work as well. Not sure, still looking though. Any thoughts/opinions?

Has anybody ever tried these out? How did they work for you? Or if you all have any suggestions on supplements, I'd appreciate that too! :)
 
Today was killer cardio day and here's my workout:

3 sets, 5 minutes burpees
3 sets, 5 minutes minutes jumping jacks
20x4 wall balls
20x4 tuck jumps
20x4 mountain climbers
20x4 squat jumps
20x4 high knees
20x4 plank jacks
20x4 skater plyos
 
Hey again, here's another update:

4x15 wide grip lat pull down - 25lbs add 10 after every set
4x15 close grip lat pull down - 25lbs add 10 after every set
4x15 underhand cable pull down - 25lbs add 10 after every set
4x15 bent over barbell row - 20, 20, 25, 25
4x15 one arm dumbbell row - 8, 8, 10, 10
4x15 seated cable row - 25lbs add 10 after every set
 
Hey again, here's another update:

4x15 wide grip lat pull down - 25lbs add 10 after every set
4x15 close grip lat pull down - 25lbs add 10 after every set
4x15 underhand cable pull down - 25lbs add 10 after every set
4x15 bent over barbell row - 20, 20, 25, 25
4x15 one arm dumbbell row - 8, 8, 10, 10
4x15 seated cable row - 25lbs add 10 after every set
 
Hey guys. Here's today's workout -

I just did some cardio at the gym today.

15 minutes stationary bike
5 sets - 10 burpees, lateral jump, 15 jumping jacks
5 sets - 10 mountain climbers, lateral jump, 20 seal jacks
5 sets - 10 standing bicycle crunches, lateral jump, 25 ventral jacks
500 counts on jump rope

--

And here's another set of supps that I am looking at:

http://www.gnc.com/AboutTime-AUX/product.jsp?productId=107078576
Igniter Extreme Women Only by HIT Supplements at Bodybuilding.com - Best Prices on Igniter Extreme Women Only!
 
Hey guys. Here's today's workout -

I just did some cardio at the gym today.

15 minutes stationary bike
5 sets - 10 burpees, lateral jump, 15 jumping jacks
5 sets - 10 mountain climbers, lateral jump, 20 seal jacks
5 sets - 10 standing bicycle crunches, lateral jump, 25 ventral jacks
500 counts on jump rope

--

And here's another set of supps that I am looking at:

http://www.gnc.com/AboutTime-AUX/product.jsp?productId=107078576
Igniter Extreme Women Only by HIT Supplements at Bodybuilding.com - Best Prices on Igniter Extreme Women Only!
 
4x15 10lb dumbbell bench press
4x15 10lb inclined dumbbell bench press
4x15 40lb pec deck
4x15 10lb dumbbell flyes
4x15 10ln inclined dumbbell flyes
4x12 20lb barbell bench press
10 minutes post lift cardio
 
So I effed up my right hand so no lifting for a while, but I refused to skip the gym today.
Did some cardio:

15 minutes stationary bike
300 counts of jumping rope
5x25 half burpees
5x25 jumping jacks
5x25 ventral jacks
5x25 seal jacks
10x10 squat jumps
 
So I effed up my right hand so no lifting for a while, but I refused to skip the gym today.
Did some cardio:

15 minutes stationary bike
300 counts of jumping rope
5x25 half burpees
5x25 jumping jacks
5x25 ventral jacks
5x25 seal jacks
10x10 squat jumps
 
15 minutes bike
15x3 45lb wide grip lat pull down
15x3 45lb close grip lat pull down
15x3 45lb rowing machine
15 3lb dumbbell curls
15 5lb dumbbell curls
15 8lb dumbbell curls
15 3lb dumbbell hammer curls
15 5lb dumbbell hammer curls
15 8lb dumbbell hammer curls
15 3lb dumbbell tricep extension
15 5lb dumbbell tricep extension
15 8lb dumbbell tricep extension
 
Tried doing drop sets:

60lbx5 wide grip lat pull down
45x10
30x15
15x20

60lbx5 close grip lat pull down
45x10
30x15
15x20

60lbx5 rowing machine
45x10
30x15
15x20

200 counts on skipping rope
 
Tried doing drop sets:

60lbx5 wide grip lat pull down
45x10
30x15
15x20

60lbx5 close grip lat pull down
45x10
30x15
15x20

60lbx5 rowing machine
45x10
30x15
15x20

200 counts on skipping rope
 
10 minutes stationary bike

Drop sets:

8x15lb dumbbell curls
15x10lb
20x5lb

8x15lb dumbbell hammer curls
15x10lb
20x5lb

8x15lb alt dumbbell curls
15x10lb
20x5lb

8x20lb tricep dumbbell extensions
15x15lb
20x10lb

8x10lb single arm tricep dumbbell extensions
15x5lb
20x4lb
 
10 minutes stationary bike

Drop sets:

8x15lb dumbbell curls
15x10lb
20x5lb

8x15lb dumbbell hammer curls
15x10lb
20x5lb

8x15lb alt dumbbell curls
15x10lb
20x5lb

8x20lb tricep dumbbell extensions
15x15lb
20x10lb

8x10lb single arm tricep dumbbell extensions
15x5lb
20x4lb
 
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