hawkwing_lb: (Default)
Weigh-in: 108kg approx.

Squats: 5x5 at 90kg
Seated row: 1x8 at 10 machine weights; 4x5 at 12 machine weights
Bicep curl: 3x10 at 8kg/arm
Incline sit-ups: 1x10

Cardio: Rowing: 1km in 5:15
Cardio: Exercise bike: 4.3km in 10:00
hawkwing_lb: (Default)
Weigh-in: 108kg approx.

Benchpress: 1x5 at 60kg, 5x5 at 65kg.
Prone leg lifts: 5x10
Lat raise: 3x10 at 8kg/arm
Bicep curl 3x10 at 7kg/arm
Military press: 3x10 at 4kg/arm

Cardio: cycling 5.3km in 15:00.




After two weeks tapping around and climbing a bit instead of gym sessions, and following a late night with a morning blood draw, I don't think that's too bad. (I skipped my squats in case I had dizziness: dizziness with 100kg more on your shoulders is not good.)
hawkwing_lb: (Helps if they think you're crazy)
Weigh-in: 107kg

Benchpress: 1x5 at 60kg, 3x5 at 65kg, 2x5 at 70kg, 2x5 at 60kg.
Squats: 5x5 at 100kg
Overhead press: 3x5 at 27.5kg, 2x5 at 25kg
Leg lifts: 4x10
Lat raise: 3x10 at 8kg/arm
Seated row: 3x10 at ten of the machine weights which I will guess is 50kg?
Bicep curl 3x8 at 8kg/arm

Cycling: 5km in 12:20
hawkwing_lb: (Default)
Weigh-in: 108kg approx

Benchpress: 1x5 at 60kg, 5x5 at 65kg, 2x5 at 60kg
Squats: 5x5 at 100kg
Overhead press: 5x5 at 25kg
Leg lifts: 5x10
Lat raise: 3x10 at 8kg/arm
Bicep curl: 5x5 at 8kg/arm

Cycling: 5km in 12:15
hawkwing_lb: (Default)
Weigh-in: 107.5kg (I appear to have dropped weight. This is peculiar.)

Benchpress: 5x8 at 60kg
Squats: 1x5 at 100kg, 3x5 at 105kg, 1x5 at 110kg, 1x5 at 90kg
Overhead press: 5x5 at 25kg
Seated row: 5x8 at 40kg (maybe)
Lat raise: 3x10 at 8kg/arm
Bicep curl: 3x8 at 8kg/arm
Leg lifts: 4x10

Bike: 05:00 for 2km
hawkwing_lb: (Default)
Weigh-in: 108kg

Benchpress: 5x5 at 60kg, 1x3 at 80kg, 1x8 at 60kg, 1x6 at 60kg
Back squats: 1x10 at 60kg, 2x10 at 80kg
Front squats: 3x5 at 40kg
Seated row: 4x10 at 40kg (probably: I can't figure out the weights on the machine)
Military press: 3x10 at 5kg/arm
Lat raise: 5x5 at 7kg/arm
Leg lifts: 4x10

Bike machine: 4km in 10:40 minutes.
hawkwing_lb: (Default)
Benchpress: 1x5 at 60kg, 4x5 at 65kg, 1x1 at 80kg, 2x5 at 60kg
Squats: 1x5 at 100kg, 4x5 at 102.5kg.
Overhead press: 3x5 at 25kg, 2x5 at 20kg
Bicep curl with bar: 5x5 at 22.5kg
Lat raise: 3x10 at 8kg/arm
One-leg squats: 3x5 at 8kg/arm
Leg lifts: 4x10

Bike machine: 5:00 mines, 2km.
hawkwing_lb: (Default)
Benchpress: 5x5 @60kg, 1x2 @75kg.

Cycling: 5.75km in 16:00
Rowing: 10:00 minutes.
hawkwing_lb: (Default)
Weigh-in: 110kg

Benchpress: 1x5 @60kg, 4x5 @65kg
Leg lifts: 4x10
Front squats: 5x5 @20kg
Bicep curl: 5x5 @20kg (bar)
Deadlift: 3x8 @20kg

Bike machine: 5km in 12:50, resistance 6.

Gym log

Aug. 24th, 2016 08:35 pm
hawkwing_lb: (Default)
Weigh-in: roughly 111kg

Benchpress: 2x10 @65kg, 1x6 @65kg, 2x4 @60kg
Squats: 3x10 @90kg
Bicep curl: 3x10 @8kg/arm
Lat raise: 3x10 @8kg/arm
Cycling: 3x 00:30 intervals, 1.7km in 05:00
Rowing: 3x 01:00 intervals
hawkwing_lb: (Default)
Benchpress: 1x5 @65kg, 4x5 @70kg
Incline benchpress : 3x5 @20kg
Seated overhead press: 3x5 @20kg
Squats: 5x5 @110kg
Decline situps: 1x10, 1x8
Intervals cycling: 2x 00:45, 2x 00:30
Lat raise: 3x10 @8kg/arm
Bicep curl: 3x10 @8kg/arm
Rowing intervals: 3x 01:00

Scales in the gym wasn't working, so no weigh-in.

Gym log

Aug. 11th, 2016 08:21 pm
hawkwing_lb: (Default)
Weigh-in: 110kg

Benchpress: 2x10 @60kg, 1x8 @60kg, 2x3 @60kg
Squats: 3x10 @90kg
Bicep curl: 3x10 @8kg/arm
Lat raise: 3x10 @8kg/arm
Intervals: 2x 00:45, bike
Two sessions on the bike, non-interval: 1km in 3:20, 1.6km in 4:00

I also finally googled basal metabolic rate and its relation to energy expenditure. There are apparently formulae that provide a rough guess. I don't intend to start counting calories, but it is interesting to note that for a woman of my age and size, BMR is nearly 1900kCal daily. And if I am doing "light" exercise (1-3 times weekly) my daily energy expenditure rises to over 2500kCal.

On the other hand, I suspect my BMR is lower than average: the women in my family are built for famines, and I have (treated) hypothyroidism and am taking SSRIs, both things which are supposed to contribute to lower BMR.

It would be really interesting to get my BMR professionally assessed. But that seems like a lot of effort.

Gym log

Aug. 9th, 2016 07:42 pm
hawkwing_lb: (Default)
Weigh-in: 109.1kg

Benchpress: 1x10 @60kg, 1x5 @65kg, 2x5 @70kg, 2x5 @65kg.
Squats: 5x5 @100kg
Intervals cycle machine: 3x45 seconds, 3x30 seconds
Intervals rowing machine, light: 4x60 seconds
Bicep curl: 3x10 @7kg/arm
Lat raise: 3x10 @7kg/arm

Gym log

Jul. 21st, 2016 07:31 pm
hawkwing_lb: (Default)
Weigh-in: 109.0kg

Benchpress: 1x5 @65kg, 2x5 @70kg, 1x5 @75kg, 1x5 @70kg.
Squats: 2x5 @110kg, 1x5 @115kg, 1x5 @120kg, 1x5 @125kg
Physio exercise: 1x30 @20kg/leg
Lat raise: 3x10 @7kg/arm
Other thing that isn't a lat raise: 3x5 @6kg/arm
Other thing that still isn't a lat raise: 3x5 @6kg/arm

Rowing: 1km in 5:30
Cycling: 1km in 2:20, 2km in 5:30

Gym log

Jul. 19th, 2016 07:27 pm
hawkwing_lb: (Default)
Benchpress: 2x10 @60kg, 1x5 @60kg, 1x3 @60kg.
Squats: 6x5 @110kg.
Lat raise: 3x10 @7kg/arm
Other thing that isn't a lat raise: 3x5 @4kg/arm
Bicep curl: 2x12 @7kg/arm
Physio exercise: 1x30 @20kg/leg
Rowing: 2km in 10:55
Cycle: two intervals of 1km as fast as possible: 2:20 and 2:25.

Gym log

Jul. 18th, 2016 10:54 pm
hawkwing_lb: (Default)
Benchpress: 1x5 @65kg, 1x5 @70kg, 1x5 @75kg, 1x1 @80kg, 1x3 @75kg, 1x4 @70kg, 2x5 @60kg.
Rowing machine: 2km in 10:30
Military press: 3x10 @5kg/arm
Cycle: three intervals of 1km each, as fast as possible
Bicep curl: 3x10 @7kg/arm
Stretches.

Gym log

Apr. 13th, 2016 08:03 pm
hawkwing_lb: (Default)
Weigh-in: 105.6kg

Benchpress: 1x5 @65kg, 3x5 @70kg, 1x5 @65kg, 1x5 @60kg
Squat: 1x5 @100kg, 3x5 @110kg, 1x5 @100kg
Jump-up with bar: 3x10
Overhead press: 4x5 @20kg
Bodyweight exercise: 3x10
Lat raise: 3x10 @8kg/arm
Incline situps: 2x10, 1x6

Cycling: 10:00 for 3km




Not too bad. My calf muscles are really tight and have been for days, and they're pulling on my Achilles tendons, the right one in particular. Calf stretches have kept me mobile instead of limping, and I'm adjusting to the pain, but I think I may need to switch out the shoes I'm wearing to the NewJob - I rather think they're exacerbating the problem.

That and I need a sports massage therapist/physiotherapist to have a go at the calf muscles, but I won't be able to afford that for a couple of paycheques.

Gym log

Jan. 11th, 2016 02:56 pm
hawkwing_lb: (Helps if they think you're crazy)
Yesterday, 15km bike ride.

Today:

Weigh-in: 104.8kg.
Weigh-out 104.5kg.

Benchpress: 1x5 @60kg, 2x5 @65kg, 1x5 @62.5kg, 1x5 @60kg.
Squat: 1x10 @70kg, 1x10 @80kg, 1x10 @75kg
Prone overhead arm extensions: 4x5 @20kg
Overhead press: 1x5 @20kg, 2x5 @25kg, 1x5 @20kg.
Attempted pull-ups (incomplete): 4x3
Lat raise: 3x12 @8kg/arm
Military press: 3x10 @4kg/arm
Incline situps: 15, 10, 6.
Incline leg lifts: 3x6. (Ouch.)

Rowing: 02:00 minutes.
Stretches.

Gym log

Nov. 17th, 2015 05:00 pm
hawkwing_lb: (Default)
Weigh-in: 105.2kg

Benchpress: 1x5 @65kg, 1x5 @67.5kg, 2x5 @65kg, 1x5 @62.5kg, 1x5 @60kg.
Squats: 1x10 @82.5kg, 1x10 @87.5kg, 1x10 @82.5kg
Prone behind-head arm extensions: 3x10 @20kg
Overhead push: 4x5 @20kg
Deadlift: 3x10 @50kg - though that was probably poor form, today.
Lat raise: 3x10 @8kg/arm
Attempted pull-ups: 3x5
Attempted chin-ups: 2x3 (still can't do a full one of either)
Military press: 3x10 @7kg/arm
Bicep curl: 3x15 @8kg/arm
Thing with the ball that makes my calves hurt and whose name I can't remember: 3x10
Decline sit-ups: 1x15, 1x12, 2x8
Other thing whose name I can't remember but involves bracing hands on a bench, sticking legs out in front, and going up and down: 3x10

Exercise bike: 25:00 at resistance 6 for 9:15km

Gym log

Nov. 13th, 2015 05:10 pm
hawkwing_lb: (Default)
Took a week off all forms of exercise. Ate. Slept. Screwed up sleep patterns. Attempted to fix them. GYM.

Weigh-in: 105.8kg.

Benchpress: 1x5 @65kg, 1x5 @67.5kg, 2x5 @65kg, 1x4 @62.5, 1x5 @62.5kg.
Squats: 1x10 @80kg, 1x10 @85kg, 1x10 @80kg.
Overhead push: 4x5 @20kg
Deadlift: 3x10 @50kg
Prone behind-head arm extensions: 3x10 @20kg

Attempted pullups: 3x5, very poor
Decline situps: 1x15, 2x10
Prone modified pull thingy: 3x5
Attempted chinups: 1x2, very poor

Lat raise: 3x10 @9kg/arm
Military press: 3x10 @7kg/arm
Bicep curl: 3x10 @7kg/arm

Bike machine: 03:00, and I felt dizzy and stopped. Judging by my t-shirt, I sweated about a litre. Or more. And I took a sleeping pull last night, which always inclines me to dehydration the next day.

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