runnergirl's fitness log

[runnergirl07]

Haven't trained in like a week, so today I tried to do a total body workout.

500 counts jump rope
10 minutes stationary bike
3x10 burpees

3x15 35lb kettlebell squat
3x15 35lb kettlebell sumo squat

3x15 10lb overhead shoulder db press
3x15 10lb db lateral raise

3x15 45lb wide grip lat pulldown
3x15 close grip lat pulldown
3x15 seated cable rows

3x15 flutter kicks
3x15 bicycle crunches

3x10 20lb db bench press
3x10 20lb barbell bench press
3x10 10lb db flys

3x50m 50lb farmer's walk

--

Also I just want to keep these on here for future reference:

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https://www.amazon.com/CLIF-BUILDER...8&qid=1486396356&sr=8-6&keywords=protein+bars
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https://www.amazon.com/Fit-Miss-BCA...TF8&qid=1486396411&sr=8-3&keywords=bcaa+women
https://www.amazon.com/Fit-Miss-BCA...TF8&qid=1486396411&sr=8-3&keywords=bcaa+women

 

[mike8675309]

Are you finding the farmers walk is helping improve your grip? I know I needed to do that for a couple cycles before I could up the weight on any pulling exercises.

 

[runnergirl07]

Are you finding the farmers walk is helping improve your grip? I know I needed to do that for a couple cycles before I could up the weight on any pulling exercises.

Does it? I haven't really noticed much change on my grip, or maybe I just wasn't paying close attention to it. I did notice that there is an improvement in my strength though.

 

[mike8675309]

With the right weight progression the farmers walk can help with grip strength in a significant way. This will allow you to increase your sets or your weights for your pulling training movements sooner than you otherwise might be able to.

 

[runnergirl07]

With the right weight progression the farmers walk can help with grip strength in a significant way. This will allow you to increase your sets or your weights for your pulling training movements sooner than you otherwise might be able to.

Wow, really? I couldn't seem to increase my pulls. Maybe I'll regularly do farmer's walk and see how it can make changes to my grip. Do you do that workout too? How is it working for you? How heavy do you usually carry on your hands?

 

[runnergirl07]

500 counts jump rope

4 rounds
15 burpees
50 counts jump rope
15 20lb ball slams

3x15 close grip lat pull down
3x15 seated cable rows
3x15 15lb dumbbell rows
3x12 70lb barbell deadlift

 

[mike8675309]

Wow, really? I couldn't seem to increase my pulls. Maybe I'll regularly do farmer's walk and see how it can make changes to my grip. Do you do that workout too? How is it working for you? How heavy do you usually carry on your hands?

I looked back through my instagram to see my changes. I always do just one pass for farmers walk The pass is from the dumbbell rack to the front of the building and back. I pick a weight that is tough to still hold by the end and if I drop it half way or need to rest that's ok. I'll keep that weight until I can carry it the whole time.

I started with 30lb dumbells back in February of 2016. Then my seated row as 55lbs for 8 reps and low row of 45lbs for 8 reps on sets of 2. These were grip limited plus more than 2 sets were not possible with my strength at that time.

I can do the same walk with 55lb dumbells now. Last week I did back workout with seated rows of 185lbs for 6 reps and low row of 195lbs for 6 reps, this across 5 sets. Grip here is getting iffy at these weights so I will keep on adding the farmers walks. I may start adding chalk as the summer heat comes up.

 

[runnergirl07]

I looked back through my instagram to see my changes. I always do just one pass for farmers walk The pass is from the dumbbell rack to the front of the building and back. I pick a weight that is tough to still hold by the end and if I drop it half way or need to rest that's ok. I'll keep that weight until I can carry it the whole time.

I started with 30lb dumbells back in February of 2016. Then my seated row as 55lbs for 8 reps and low row of 45lbs for 8 reps on sets of 2. These were grip limited plus more than 2 sets were not possible with my strength at that time.

I can do the same walk with 55lb dumbells now. Last week I did back workout with seated rows of 185lbs for 6 reps and low row of 195lbs for 6 reps, this across 5 sets. Grip here is getting iffy at these weights so I will keep on adding the farmers walks. I may start adding chalk as the summer heat comes up.

That's a pretty great progress!

 

[runnergirl07]

300 counts jump rope

5 rounds
15 box jump burpees
5 70lb barbell deadlift
8 (ea arm) 15lb single arm kettlebell snatch
12 medicine ball slam

 

[runnergirl07]

5 rounds
15 box jump burpees
10 15lb single arm dumbbell snatch
15 20lb ball slams
10 8lb wall balls

10 minutes stationary bike

 

[runnergirl07]

5 minutes stationary bike

3x15 45lb close grip lat pulldown
3x15 45lb seated cable rows
3x15 15lb single arm bent over db rows
3x15 20lb db deadlifts

 

[runnergirl07]

300counts jump rope
3x15 box jump burpees
3x15 45lb leg extensions
3x15 60lb leg curl extensions
3x15 25lb kettlebell squats
3x15 90lb leg press

 

[highland145]

Been lurking through your posts but keep up the good work. It's a lifestyle. I get up, go to work, go to the gym...other alternatives rarely fly.

Heh, the wife and I are on opposite sides of the Myers Briggs.

 

[runnergirl07]

Been lurking through your posts but keep up the good work. It's a lifestyle. I get up, go to work, go to the gym...other alternatives rarely fly.

Heh, the wife and I are on opposite sides of the Myers Briggs.

Oh, hi there! Thank you for dropping by my log - it's always more motivating with people around. What are you workouts like?

 

[highland145]

I'm old. Standing up is a workout. Stairs suck. Sex is a wing and prayer.

j/k kind of

Old. Mostly cardio, bike/elliptical. Just got the bicep tendon fixed so lifting has started after a 3 year lay off and the body weight has gone up a few pounds. Whatever, I've already had comments after 6 weeks of lifting.

Did my usual ride on the bike yesterday. My time sucked but my lungs may have finally recovered from last years pneumonia....woot.

At 53, I'm willing to take on the rest of my age group. Fat assed, type 2, lazy puds.

 

[runnergirl07]

5 mins stationary bike
300 counts jump rope
60 burpees

4x15 dumbbell hammer curls
4x15 dumbbell curls
4x15 alt hammer curls
4x15 alt dumbbell curls
3x15 overhead triceps extension

 

[runnergirl07]

I'm old. Standing up is a workout. Stairs suck. Sex is a wing and prayer.

j/k kind of

Old. Mostly cardio, bike/elliptical. Just got the bicep tendon fixed so lifting has started after a 3 year lay off and the body weight has gone up a few pounds. Whatever, I've already had comments after 6 weeks of lifting.

Did my usual ride on the bike yesterday. My time sucked but my lungs may have finally recovered from last years pneumonia....woot.

At 53, I'm willing to take on the rest of my age group. Fat assed, type 2, lazy puds.

Hahaha. That's lovely to hear - having recovered from pneumonia. I'll have to drop by your log (of you have one!) sometime! Hope you keep nailing your workouts

 

[runnergirl07]

15 minutes stationary bike
3x15 burpees
3x15 30lb kettlebell squat
3x15 30lb sumo kettlebell squat
3x15 30lb closed leg kettlebell squat
3x15 20lb lunges
3x15 45lb leg curls
3x15 squat jumps

 

[highland145]

Hahaha. That's lovely to hear - having recovered from pneumonia. I'll have to drop by your log (of you have one!) sometime! Hope you keep nailing your workouts

Ha, my log...I got up and I'm still moving. Rinse, repeat.

 

[runnergirl07]

Been really busy but here's a workout from today:

3x15 45lb wide grip lat pulldown

3x15 45lb close grip lat pulldown

3x15 45lb seated cable rows

3x15 30lb t-bar rows

3x15 20lb db bent over rows

2x15 60lb barbell deadlifts

Happy Easter, yall!

 

[runnergirl07]

Ha, my log...I got up and I'm still moving. Rinse, repeat.

Haha nice to hear that! I've been busy. Skipped a couple of workouts but hopefully this week I can catch up. How have you been?

 

[runnergirl07]

20x4 wall balls
20x4 tuck jumps
20x4 mountain climbers
20x4 squat jumps
20x4 high knees
20x4 plank jacks
10mins stationary bike

 

[runnergirl07]

10 minutes stationary bike

300 counts jump rope

3x15 db curls

3x15 overhead triceps ext

3x15 db hammer curls

3x15 single arm overhead triceps ext

3x15 alt db curls/hammer

 

[runnergirl07]

100counts jump rope

3 rounds
15 20lb kettlebell swing
15 15lb single arm kettlebell snatch
15 40lb kettlebell deadlifts
10 box jump burpees

10 minutes stationary bike

 

[highland145]

Haha nice to hear that! I've been busy. Skipped a couple of workouts but hopefully this week I can catch up. How have you been?

No complaints. Still happy with the short term gains from the long term lay off and the extra long term 35 years of lifting. The right bicep is acting up a bit but PT told me that I'd be 6 more months out. So I look like a fiddler crab, atm. My bike times are still poor but I'm still biking. I'm thinking it's a focus issue. I find myself daydreaming about X or Y and then notice my cadence has dropped.

Surely there is no truth to the getting older/slowing down thing.

+1 for you, rg07.