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My Training Log


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about My Training Log within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Per the advise of Slatl I'm going to start logging my workouts as best I can to keep myself in check. Feel free to critique, any help is much appreciated! I don't know the technical names for alot of the exercises I do right now, I've kinda just picked them up as I go along. So here it goes: Preworkout: 2 Kashi blueberry waffles. Eliptical: 30 min. 5-9 res. Resistance band arm warm-up: 3x10 (4 movements) Front Raise(thumbs up): 3x10x10 Front Raise(Palms down): 3x10x10 Front Raise(Thumbs

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Thread: My Training Log

  1. #1
    Pro Bodybuilder Jen10's Avatar
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    My Training Log

    Per the advise of Slatl I'm going to start logging my workouts as best I can to keep myself in check. Feel free to critique, any help is much appreciated! I don't know the technical names for alot of the exercises I do right now, I've kinda just picked them up as I go along. So here it goes:
    Preworkout: 2 Kashi blueberry waffles.
    Eliptical: 30 min. 5-9 res.
    Resistance band arm warm-up: 3x10 (4 movements)
    Front Raise(thumbs up): 3x10x10
    Front Raise(Palms down): 3x10x10
    Front Raise(Thumbs up 45*): 3x10x10
    Lateral Raise: 3x10x10
    Baseball shoulder warmup: 3x10x10
    SA BB rows: 3x7x55
    Overhead Lat Ext.: 4x10x20s
    Bentover Flyes: 4x10x20s
    90* external Rotation (shoulder)Db: 4x15x20
    Standing Tate Press(behind head): 4x10x15
    Standing Tate Press(infront): 4x10x15
    Not sure the name but Im bent over on the bench & bring the DB straight back to my hip and rotate my palm up: 4x7x25
    Eliptical: 30 min 10 resistance
    Lat Pulldown: 3x10x90
    Tricep Rope Pulldown: 4x12x60
    Flatbar Tricep Pulldown: 4x12x60
    Flatbar Tricep Pulldown Reverse Grip: 4x12x60
    Lat Flatbar Front Pulldown: 4x10x80
    Pushups on Bosu: 3x10
    Tricep Pushups on Bosu: 3x10
    Bench Dips Leg Elevated: w/ 45 plate 25(failure)
    1/2 gallon of water throughout
    Post- Shake and gatorade
    Breakfast at 11am: chicken breat, 1/2 cup blackbeans and corn salsa. 1 cup veggies.
    (trying very hard to resist the mass amount of homemade food in my office for a big birthday party!!)

    Happy Veteran's Day!!!

  2. #2
    Pro Bodybuilder jennifer778's Avatar
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    Quote Quote posted by Jen10 View Post
    Per the advise of Slatl I'm going to start logging my workouts as best I can to keep myself in check. Feel free to critique, any help is much appreciated! I don't know the technical names for alot of the exercises I do right now, I've kinda just picked them up as I go along. So here it goes:
    Preworkout: 2 Kashi blueberry waffles.
    Eliptical: 30 min. 5-9 res.
    Resistance band arm warm-up: 3x10 (4 movements)
    Front Raise(thumbs up): 3x10x10
    Front Raise(Palms down): 3x10x10
    Front Raise(Thumbs up 45*): 3x10x10
    Lateral Raise: 3x10x10
    Baseball shoulder warmup: 3x10x10
    SA BB rows: 3x7x55
    Overhead Lat Ext.: 4x10x20s
    Bentover Flyes: 4x10x20s
    90* external Rotation (shoulder)Db: 4x15x20
    Standing Tate Press(behind head): 4x10x15
    Standing Tate Press(infront): 4x10x15
    Not sure the name but Im bent over on the bench & bring the DB straight back to my hip and rotate my palm up: 4x7x25
    Eliptical: 30 min 10 resistance
    Lat Pulldown: 3x10x90
    Tricep Rope Pulldown: 4x12x60
    Flatbar Tricep Pulldown: 4x12x60
    Flatbar Tricep Pulldown Reverse Grip: 4x12x60
    Lat Flatbar Front Pulldown: 4x10x80
    Pushups on Bosu: 3x10
    Tricep Pushups on Bosu: 3x10
    Bench Dips Leg Elevated: w/ 45 plate 25(failure)
    1/2 gallon of water throughout
    Post- Shake and gatorade
    Breakfast at 11am: chicken breat, 1/2 cup blackbeans and corn salsa. 1 cup veggies.
    (trying very hard to resist the mass amount of homemade food in my office for a big birthday party!!)

    Happy Veteran's Day!!!
    Wow that's quite some workout!! I am new to the sight so I'm not in a position to be giving any advice but just wanted to let you know I'll be following your progress and Wish you all the best!! Awesome
    First step on posting up though. It's a great way to stay accountable and you will get some great advice as well!! Fabulous job!!

  3. #3
    Pro Bodybuilder Jen10's Avatar
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    Thanks jen! I was quite motivated this morning for some reason. Nothing was seeming too hard so I kept going....probably not the best move though. :/

  4. #4
    Queen of EF :) dmk777's Avatar
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    Hey Jen. Great workout I'm tired just reading it lol.


    Sent from my iPhone
    Queen of "The EF transformation comp 2012"

  5. #5
    Good Bro
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    Wow, I love it!!!!:-)

    Posted with my Droid EO Forum App

  6. #6
    Pro Bodybuilder Jen10's Avatar
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    Good morning! Took me awhile to get going this morning cuz I went out last night in honor of a friend who was in dessert storm. I only had two drinks but that's two more than I should of my regular y doesn't have a squat rack so I went to a different one today that had one.

    Pre: 2 kashi waffles (haven't been able to eat oatmeal yet)
    Eliptical: 15 min
    Sumo squats: 1x20x45, 2x7x165, 2x7x175
    Ass to grass: 2x7x165, 2x7x175
    Squats: 3x7x185
    Split squats: 3x7x135
    Stiffleg RDL: 1x20x45, 2x7x145, 2x7x165
    Wave(cardio): 30 min 5 resistance
    Walking lunges: 3x15eachx60
    SL RDL: 3x8eachx60
    Curtsy squats: 3x15eachx60
    Post: shake and Gatorade

    Trying to balance cardio to get rid of the fat I've obtained from Halloween and building muscle back up in my legs. Feels like they shrink inches within a week if I don't do legs a few times a week. :/

  7. #7
    Pro Bodybuilder Jen10's Avatar
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    Re: My Training Log

    OK start to the week.

    Eliptical: 30 min 1-5 resistance.
    SL side leg press: 3x7x140
    Leg press: drop setsx3: 430x5, 340x7, 250x10, 160x15
    Walking side squats w/ bands: 4x20 each way
    Abductor: 4x7x125
    Adductor: 4x7x120
    Extention: Drop setsx3 80x8, 60x8, 50x8
    Hamstring: Drop setsx3 60x8, 50x8, 40x8
    Eliptical: 15 min on 9resistance
    SL RDL: 2x12x45
    Bench Bridge w/ BB: 3x12x45
    Ass to grass squats on bosu: 2x50
    SL Squats on bosu: 5x5
    Stretch

    bad move and wore 4 inch heels to work!

  8. #8
    Queen of EF :) dmk777's Avatar
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    Quote Quote posted by Jen10 View Post
    OK start to the week.

    Eliptical: 30 min 1-5 resistance.
    SL side leg press: 3x7x140
    Leg press: drop setsx3: 430x5, 340x7, 250x10, 160x15
    Walking side squats w/ bands: 4x20 each way
    Abductor: 4x7x125
    Adductor: 4x7x120
    Extention: Drop setsx3 80x8, 60x8, 50x8
    Hamstring: Drop setsx3 60x8, 50x8, 40x8
    Eliptical: 15 min on 9resistance
    SL RDL: 2x12x45
    Bench Bridge w/ BB: 3x12x45
    Ass to grass squats on bosu: 2x50
    SL Squats on bosu: 5x5
    Stretch

    bad move and wore 4 inch heels to work!
    Great workout Jen. Well done!!


    Sent from my iPhone
    Queen of "The EF transformation comp 2012"

  9. #9
    Pro Bodybuilder Jen10's Avatar
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    Re: My Training Log

    Thanks!! my hams were killing by the end.

  10. #10
    Da Pope slat1's Avatar
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    Re: My Training Log

    I'm impressed. Leg day after a few drinks the night before! I would have puked

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