Karryann's first ever journal

[karryann]

Before I put any photos up, I have to learn how to pose!!!


Trained at the local gym instead of home today
Didn't do abs as I was short of time!

Military press
20kg 1x10
22.5kg 2x8, 1x6

Arnold press
6kg db 3x8

Lat raises(more to the front)
6kg db 3x12

lat pulldown
30kg 1x12
35kg 1x10, 1x8
40kg 1x6

cable rows
45kg 1x10, 2x8

straight arm pulldowns
15kg 1x12
20kg 1x12

Then did a bodyjam class, great fun!
Training was good but felt I could have pushed a lot more, but was distracted by 4 teenage lads messing around! I know why I prefer training at home.

[karryann]

Todays training-

Knee lifts
5kg DB 3 x 12

knee lift twists
5kg DB 3 x 10 ES

weighted sit ups
10kg plate 3x 15- need to increase this, not sure whether to up reps, sets, or weight?

Deadlifts-
42kg- 1x 12
52kg- 2 x10
57kg- 1 x 8
62kg- 1 x 8

SL deadlifts
67kg- 2 x15

Pull throughs
45kg- 2x10
50kg- 1x8

BB curls
23kg- 10, 10, 9 failed on last rep

21's
18kg- 2 sets

It was a good training session,trained at 10am instead of the usual 5.30am, much prefer training earlier, more focus!

[MissVanda]

How are you working out your rep ranges???

[karryann]

MissVanda, my PT works out my training plan and she sets how many reps, but mainly the compound exercises are 4/5 sets of 6-10reps decreasing as I get heavier, and isolation exercises tend to be 2/3 sets of 8-12 reps same each set, body weight exercises are as many as I can manage! My body seems to respond to this, now I'm lifting heavier the reps are less .

Todays training-

Knee lifts
5kg db 3x12

Knee lift twists
5kgdb 3x10 es

Weighted sit ups
10kg plate 3x15 need to increase this

Military press
22kg- 1x10
23kg- 2x8
24kg- 1x6 PB

DB rear rows
10kg db-2x8
12.5kg db- 1x8

Rotator cuff
3sets with resistant band

Flat bench press
36kg- 1x10
37.5kg- 1x8
40kg- 1x 6
42.5kg- 1x3 PB Could only manage 3, but 3 weeks ago my pb was 36kg
40kg- 1x6

Incline Flyes
7kg- 1x 12
8kg- 2x12 PB

Wide press ups( feet on step)
22,19,20


It felt really good and still wanted more
Got a really good pump, starting to see veins over my biceps!

[karryann]

Todays training-

Knee lifts
5kg db 3x12 will try 6kg db next time

Knee lift twists
5kgdb 3x10 es

Weighted sit ups
10kg plate 1x15
12.5kg db 1x15, difficult to hold
15kg plate 1x15 this felt good,although big to hold

Box Squats onto bench
85kg - 1x12
95kg - 1x10
100kg - 2x10
103kg - 1x8 last weeks pb,
110kg- 1x2 just had to try, technique was good, would have pushed for a few more if I'd had a spotter, new pb

calf raises
50kg - 4x15

BW dips
5 x 12 , will def try weighted next time


Really struggled mentally today, ED mindset keeps rearing it's ugly head, find it difficult to concentrate, but diet is good. Might go for a run later if my legs will carry me!

[karryann]

Couldn't sleep last night ,so got up and trained just after 4am

Weighed in at 10st 2.4lbs, up by 1.2lbs, but I'm happy staying between 10st, and 10st 5 lbs.

Knee lifts
6kg db 3x12 tough

Knee lift twists
5kgdb 3x10 es

Weighted sit ups
15kg plate 3x15

Military press
22kg 1x10
24kg 2x8, 1x6 this was tough to keep form on the last set

Arnold press
6kg db 3x8

Lat raises(more to the front)
6kg db 3x12

lat pulldown
35kg 1x12, 1x10
40kg 2x8

cable rows
45kg 1x10
50kg 2x8

straight arm pulldowns
15kg 1x12
20kg 1x12

An OK session, motivation wasn't there, lack of sleep ,me thinks!
I'm really happy with the way my shoulders are looking, wish I could get my quads to grow, they keep getting stronger but don't change in size, arrgh!

Helped my husband get started on SL 5x5 yesterday , seems like a really good program. I wish I'd heard of it when I started lifting.

Had a breakthrough with my diet yesterday, didn't rely on meal replacement/protein bars and shakes to make up kcal, ate all real food, felt a bit full, but ok

[karryann]

Todays training-

Knee lifts
6kg DB 3 x 12

knee lift twists
5kg DB 3 x 10 ES

weighted sit ups
15kg plate 3x 15- taken the skin off the base of my spine, ouch! must remember to use an extra mat!

Deadlifts-
60kg- 1x 12, 1x10
65kg- 1 x 10
70kg- 1 x 8
75kg- 1x10 PB, really pleased how these are coming on , technique is much better as the weight is increasing, although I think there is still room for improvement

SL deadlifts
70kg- 2 x15

Pull throughs
50kg- 3x 10, getting easier

BB curls
23kg- 10 struggled big time
22kg- 2x8 still tough, not sure why?

21's
17kg- 2 sets, tough


Biceps were really hard today, had to drop weight and reps.
Deadlifts are becoming more comfortable and the heavier sets feel good,very occasionally I catch my shins , I know I must be doing something wrong but can't work out what?
Studying has had to take a break with the children on halt term, will have to find extra time next week, I'm ahead of where I want to be , but don't want to stressing about deadlines!

Have decided to get my husband to take a few photos of me to put up here(when I can work out how to) so I will have a before pic, well not quite a before, maybe more a halfway pic ,so I have something to compare to as my physique evolves-hopefully!!

[MissVanda]

What are pull throughs?

[karryann]

I'm not too good at explaining, but here goes.
Pull through- using the cable machine with a low pulley with the triceps rope. Stand with your back to the machine a few feet out, pick up the rope from between your legs and' pull through' , the movement is a bit like a SL deadlift with a bigger ROM, leaning more forward, I'm sure there are examples on youtube, but I haven't worked out how to link it yet. Anyway it really works your hams and glutes! Hope this makes sense.

[karryann]

This mornings training

Knee lifts
6kg db 3x12 these are getting easier

Knee lift twists
Didn't do these as my right obliques are sore, a bit too enthusiastic in Zumba on Wednesday

Weighted sit ups
15kg plate 3x15 these should feel harder!

Military press
22kg- 1x10, 1x8 these were tough?
24.5kg-1x8, 1x6 PB, only up by 0.5, but still an increase, they felt easier than the first 2 sets

DB rear rows
12.5kg db- 3x8, think these need to go up

Rotator cuff
3sets with resistant band

Flat bench press
37.5kg- 1x10
40kg- 2x8
42.5kg- 1x3
45kg, 1, PB I know it's only one, but 4 weeks ago my PB was 36kg, increase of 9kg, I'm one happy granny

Incline Flyes
8kg- 3x12

Wide press ups( feet on step)
24, 24, 20 Really happy with these, 4 weeks ago it was 12,12,14


Really enjoyed todays training, seemed really tough when I started , then suddenly had bags of energy.

This afternoon we have our pre-wedding photo shoot, we are retaking our wedding vows on 1st October, and doing the whole wedding thing that we didn't do 25 1/2 years ago. I'm a little bit apprehensive, never really liked my photo taken, but If I'm to compete next year, got get used to it

Will get some photos of me up in the next couple of days if someone can direct me with some instructions of how to do it?