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Lady Viking
Well-known member
I´ve got addicted to all these logs here and then I decided to join to the loggers world... I´m trying to update this couple of times a week (at least).
I´m 30 years old, I have son who´s two years old. My sport background is crosscountry skiing, track and fields and then on/off gym about 12 years.
When I got pregnant, I started to eat for at least two, maybe three person... I gained 30 kg/66 lbs... After labor I lost 15 kg/33 lbs in two weeks (I was pretty bloated) and now there`s still lots of extra fat.
Now I´m 58 kg/128 lbs and I´m 160cm/5´2 tall. Bodyfat estimate: high, 25-30%
, I´ll find out next Tuesday.
Goals
1. Bf 20%/get rid of saddle bags
2. Eat cleaner (and less carbs, more protein)
3. Squat 100 kg/220 lbs, short time goal 75 kg/165 lbs (I started squatting on January with 20 kg/44 lbs, now the weight is 55kg/121 lbs, three sets, 8-15 reps)
4. Shot put over 10m
5. Long term dream: powerlifting comp (damn you Perkele, because of you I started to think this more serious
) (And this is very long term, I´m not even deadlifting yet, except straight leg dl)
Training routine
1. Legs
- leg extension
- squat
- one leg squat
- sldl
- leg curl
(if my legs still work, i do lightly leg press or walking lunge or hip extension)
2. Shoulders and tris
- db shoulder press
- db lateral raise
- db rear lateral raise
- lying french press
- barbell close grip bench press
- cable pushdown
3. Back and calves
- db or barbell bentover row
- seated row
- wide grip pulldown
- t-bar row
(i´m trying add chin-ups to routine, but my shoulders disagree)
-standing calf raise
-seated calf extension on leg press
4. Chest and bis
- bench press or incline bench press (barbell)
- cable standing flies
- incline bench pree with dumbbells
- EZ bar bicep curl
- seated db curl
- db concentration curl
Abs every 2 or 3 days, usually 2 exercises.
Cardio 2-5 times a week, stationary bike or rollerblading.
I´ll post about diet later.
I´m 30 years old, I have son who´s two years old. My sport background is crosscountry skiing, track and fields and then on/off gym about 12 years.
When I got pregnant, I started to eat for at least two, maybe three person... I gained 30 kg/66 lbs... After labor I lost 15 kg/33 lbs in two weeks (I was pretty bloated) and now there`s still lots of extra fat.
Now I´m 58 kg/128 lbs and I´m 160cm/5´2 tall. Bodyfat estimate: high, 25-30%
, I´ll find out next Tuesday.Goals
1. Bf 20%/get rid of saddle bags
2. Eat cleaner (and less carbs, more protein)
3. Squat 100 kg/220 lbs, short time goal 75 kg/165 lbs (I started squatting on January with 20 kg/44 lbs, now the weight is 55kg/121 lbs, three sets, 8-15 reps)
4. Shot put over 10m
5. Long term dream: powerlifting comp (damn you Perkele, because of you I started to think this more serious
) (And this is very long term, I´m not even deadlifting yet, except straight leg dl)Training routine
1. Legs
- leg extension
- squat
- one leg squat
- sldl
- leg curl
(if my legs still work, i do lightly leg press or walking lunge or hip extension)
2. Shoulders and tris
- db shoulder press
- db lateral raise
- db rear lateral raise
- lying french press
- barbell close grip bench press
- cable pushdown
3. Back and calves
- db or barbell bentover row
- seated row
- wide grip pulldown
- t-bar row
(i´m trying add chin-ups to routine, but my shoulders disagree)
-standing calf raise
-seated calf extension on leg press
4. Chest and bis
- bench press or incline bench press (barbell)
- cable standing flies
- incline bench pree with dumbbells
- EZ bar bicep curl
- seated db curl
- db concentration curl
Abs every 2 or 3 days, usually 2 exercises.
Cardio 2-5 times a week, stationary bike or rollerblading.
I´ll post about diet later.
Welcome back to logging! 
your avatar
me if I´m slipping with that 
