The old deadlifts and squats

My latest filmed lifts.

90kg deadlifts

70kg front squats

40kg Bench Press

Managed to perform 5 reps on the 3rd set today. Arms getting stronger!

Working out with a boy

Occasionally, I train at Gymbox with my boyfriend. He gives me tips and guidance on training and helps me with my form. More often than not, working out with him would really take a lot out of me. I was knackered after this workout:

Deadlifts:
set 1: 5 at 40kg
set 2: 5 at 60kg
set 3: 5at 70kg
set 4: 5 at 80kg
set 5: 5 at 90kg
set 6: 1 at 100kg

90kg deadlift, 5 reps.

100kg deadlift, 1 rep

Bench Press:
set 1: 5 at 10kg
set 2: 5 at 30kg
set 3: 3 at 40kg
set 4: 5 at 35kg
set 5: 2 at 40kg

Chin Ups - a mix of hanging (which is still too difficult for me) and using the TRX straps.

Tricep Extensions on the Cable Machine at 6.25kg, 2 sets of 14 reps.

Failed attempt at Tricep Dips as you can see below:

Finished off with a little Muay Thai practice - Which I will talk about in my next post!

Another catch-up!

No I haven't not been working out. I just haven't logged it here. Finding that I am doing less moves since the weights have gotten heavier.

Workout 26/3/13

20 minutes interval running at 6 miles/hour

Back Squats:
set 1: 6 at 60kg
set 2: 7 at 70kg
set 3: 5 at 80kg


If I remember correctly, I was feeling low on energy, hence only did 3 sets

Bench Press:
set 1: 10 at 25kg
set 2: 10 at 30kg
set 3: 4 at 40kg
set 4: 4 at 40kg

20 minutes on the Cross Trainer on interval mode at level 8
80 Sit-ups. Pulled a muscle whilst do so. Don't ask me how! :S

Workout 28/3/13

15 minutes run to the gym from home.

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 7 at 55kg
set 5: 6 at 60kg

100 Sit-ups


15 minutes run back home.


Workout 2/4/13

Deadlifts:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 6 at 70 kg
set 5: 5 at 80kg
set 6: 3 at 90kg
set 7: 1 at 100kg

20 minutes on the Cross Trainer on interval mode at level 8.
100 Bicep curls with 6kg dumbbells.
Single leg dips. 3 sets of 10 each leg.

Workout 3/4/13

Back Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 5 at 70kg
set 5: 5 at 80kg
set 6: 3 at 85kg
set 7: 2 at 90kg

The 85kg back squat.

90kg back squat. heaviest to date.

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 2 at 40kg

Single leg dips. 3 sets of 10 each leg.


Workout 4/4/13

Deadlifts:
set 1: 10 at 50kg
set 2: 6 at 60kg

20 minutes on the Cross Trainer on interval mode at level 8.

Single leg dips. 3 sets of 10 each leg.

Bit of a write-off this day!

Workout 5/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 6 at 60kg
set 4: 3 at 70kg
set 5: 2 at 70kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 3 at 40kg
set 4: 4 at 40kg
set 5: 3 at 40kg

Cross Trainer 20 minutes on level 8 interval mode.

Workout 9/4/13 


 20 minutes on the Cross Trainer on interval mode at level 8

Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 7 at 70kg
set 4: 5 at 80kg
set 5: 2 at 85kg


Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 10 at 35kg
set 4: 5 at 40kg
set 5: 4 at 42.5kg
set 6: 2 at 45kg


One of the guys at the gym help spot me with the bench press. It's amazing how much more confident you feel with a "safety net".

40 Push-ups.
20 Sit-ups.

Filming lifting

Today I filmed myself again doing my workout. It's such a handy way to find out how your form is and being able to instantly correct it on the next set after watching back on yourself.

My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 or 11 reps
Deadlifts at 70kg, 5 sets: 6,6,6,6,6 reps
Standing Press at 12.5kg: 5 sets: 10,9,7,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,8
Tricep Pushdowns at 25kg, 2 sets: 12,10

First set of back squats (70kg) today. Saw that my butt was too high in the air whilst at the bottom. Tried to correct it on the next sets.

 Butt is now lower.

Dead lifts (70kg). 10kg added from last time.

Standing press (12.5kg). My upper body strength is ridiculously bad!

Lat pulldowns (45kg). Upper body is moving all over the place. Must remember to stay still.