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My Workout.. your thoughts?
- Thread starter RachelM
- Start date
Roxy722
New member
Fridays Workout
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x 10 Added weight but 3/4 way through the set the trainer came up and corrected form. I was not using my lats enough and squeezing back rather using my traps and pulling up. He showed me how to do it correctly... was a struggle with the heavier weight, so last set I dropped weight to get the form spot on
25kg x 8
Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8
Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
40.5kg x 8 (106 pound)
40.5kg x 8 (106 pound)
Was lighter day for SLDL's but I kept up the number of sets but just lowered the heaviest weight
Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Still tough!!!
Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
Churned out the 12 reps per set
Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises
Big workout, was drenched with sweat at the end... everything felt fine and happy with the correction on form, will work on it on Monday. Also happy with the squats. Eating is going well this weekend, I'm notorious for not eating enough but this weekend I'm spot on.
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x 10 Added weight but 3/4 way through the set the trainer came up and corrected form. I was not using my lats enough and squeezing back rather using my traps and pulling up. He showed me how to do it correctly... was a struggle with the heavier weight, so last set I dropped weight to get the form spot on
25kg x 8
Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8
Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
40.5kg x 8 (106 pound)
40.5kg x 8 (106 pound)
Was lighter day for SLDL's but I kept up the number of sets but just lowered the heaviest weight
Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Still tough!!!
Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
Churned out the 12 reps per set
Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises
Big workout, was drenched with sweat at the end... everything felt fine and happy with the correction on form, will work on it on Monday. Also happy with the squats. Eating is going well this weekend, I'm notorious for not eating enough but this weekend I'm spot on.
Thanks for the encouragement, Roxy.. you're kicking arse as well!!!Way to go Rachel! Impressive workout!! I'm proud of you! Keep it up!
Fridays Workout
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Bent-Over Rows
18kg x 8
20.5kg x 8
29.5kg x 10 Added weight but 3/4 way through the set the trainer came up and corrected form. I was not using my lats enough and squeezing back rather using my traps and pulling up. He showed me how to do it correctly... was a struggle with the heavier weight, so last set I dropped weight to get the form spot on
25kg x 8
Sounds good chika. Now recheck the correction that he gave you....just to be sure. Maybe ask another trainer
Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
9kg x 8 (19.8 pound DB)
9kg x 8
Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
40.5kg x 8 (106 pound)
40.5kg x 8 (106 pound)
Was lighter day for SLDL's but I kept up the number of sets but just lowered the heaviest weight
Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Still tough!!!
They always will be thats just how it is. Still wering the high heels too
Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
Churned out the 12 reps per set
Hanging Knee Ups/Leg Raises
12 reverse crunches (warm up)
12 hanging knee raises
12 hanging knee raises
12 hanging leg raises
Big workout, was drenched with sweat at the end... everything felt fine and happy with the correction on form, will work on it on Monday. Also happy with the squats. Eating is going well this weekend, I'm notorious for not eating enough but this weekend I'm spot on.
Nice Nice Nice sista! Well done!
Roxy722
New member
I'm still waiting to see a big guy doing squats (or just even near the rack) to help me with my form.... there are hardly any big guys at my gym!!
Oh and Zed, you don't even need to ask about the high heels... of course I'm wearing them!!
I hear ya...believe it or not, even though I train at a Gold's, there aren't that many "serious" people training there. The other thing you can do is watch some videos of various lifts at home and practice while watching them. I've done that too. But, as I learned recently, it's still good to have someone watch you because even the smallest thing will make a difference.
I suck at heels so I'm impressed!!
Monday's Workout
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Bent-Over Rows
18kg x 8
20.5kg x 8
27kg x 10
27kg x 10
I did the internet check on a few different sites and youtube. Exrx had a good description and it confirms the correction from the trainer. I feel it in the lats today
Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8
10kg x 8
Added weight...so new PR! It's been a while since I have on this exercise.. I struggled with the 9kgs for ages... very happy I've gone up.
Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
48kg x 8
48kg x 8
Heavy day today.. and yes it build up a sweat!!! Could possibly add weight next week
Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Think sexy legs! Think sexy legs! Think sexy legs!!!
Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
This was tough last night, I did them right after the doing calves so I will try doing them first next time and see if that helps.
Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging knee raises
12 hanging knee raises
14 hanging leg raises
Bench Presses
16kg x 8
18kg x 8
27kg x 8
27kg x 8
Bent-Over Rows
18kg x 8
20.5kg x 8
27kg x 10
27kg x 10
I did the internet check on a few different sites and youtube. Exrx had a good description and it confirms the correction from the trainer. I feel it in the lats today
Overhead DB Presses
6kg x 8 (13.2pound DB)
7kg x 8 (15.4 pound DB)
10kg x 8
10kg x 8
Added weight...so new PR! It's been a while since I have on this exercise.. I struggled with the 9kgs for ages... very happy I've gone up.
Stiff-Legged Deadlifts
20.5kg x 8 (45.1 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
29kg x 8 (63.8 pound)
48kg x 8
48kg x 8
Heavy day today.. and yes it build up a sweat!!! Could possibly add weight next week
Single Leg Calf Raises
8kg x 10 (17.6 pound)
12kg x 10 (26.4 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
16kg x 20 (35.2 pound)
Think sexy legs! Think sexy legs! Think sexy legs!!!
Squats
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
30kg x 12
30kg x 12
30kg x 12
This was tough last night, I did them right after the doing calves so I will try doing them first next time and see if that helps.
Hanging Knee Ups/Leg Raises
12 hanging knee raises
12 hanging knee raises
12 hanging knee raises
14 hanging leg raises
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