Archives: 2009 January | Rhaea's Training Blog

Fri. Jan. 30/09

Posted by: rhaea14 on: January 30 2009 • Categorized in: Bench Press, Workouts

20 minutes treadmill – 5 min walk/2.5 min jog; 4.0 incline; 1.4 miles
Speed Bench: 9×5 135lbs
DB Rows: 3×20/arm 25lbs
DB Seated Shoulder Press: 3×10 25lbs
Lat Pull Downs: 3×15 80lbs
Hanging Leg Raises: 6×15
Lying Leg Raises: 3×20
15 minutes eliptical
10 minutes walk

Again, on my own at the uni, which sucks for the weight that I’m able to use, but oh well, I’m making it work!

Thurs. Jan. 29/09

Posted by: rhaea14 on: January 29 2009 • Categorized in: Deadlift, Squat, Workouts

5 minutes walk
Walking Lunges: 3×8/leg

Sumo Deadlift – straps down & belt: 4×2 155kg, 162.5kg, 167.5kg, 170kg
Conventional Deadlift – straps down & belt: 2×2 170kg, 170kg
Narrow Stance HB Box Squat (12″ box): 8’s 135lbs, 155lbs, 165lbs, 175lbs, 185lbs
Side Bends w/65lbs: 3×15/side
Hypers: 3×20

Wed. Jan. 28/09

Posted by: rhaea14 on: January 28 2009 • Categorized in: Bench Press, Workouts

20 minutes eliptical
Lateral Raises/Bicep Curls/Shoulder Press w/10lb DBs: 10reps eachx2rounds
Close Grip Bench: 3×10 115lbs, 125lbs, 135lbs
Close Grip Incline: 3×8 95lbs
DB Tricep Extension: 3×10 25lbs
Single Arm Seated DB Shoulder Press: 3×10 25lbs
DB Lying Tricep Extension w/pullover: 3×8 15lbs
DB Flies: 3×12 15lbs
Concentration Curls: 3×10 15lbs
10 minutes treadmill walk

This one was at the uni alone, which kind of explains the randomness and lightness of it.

Mon. Jan. 26/09

Posted by: rhaea14 on: January 26 2009 • Categorized in: Deadlift, Squat, Workouts

10 minutes walk
Overhead Squats: 3×10 45lbs, 65lbs, 85lbs

Box Squats (12″ box) w/blacks from DBs: 10×2 225lbs
Stiffleg Deadlifts: 6’s 225lbs, 245lbs, 255lbs, 265lbs, 270lbs

Sun. Jan. 24/09

Posted by: rhaea14 on: January 25 2009 • Categorized in: Bench Press, Workouts

Legs Up Bench: 4×6 70kg, 72.5kg, 75kg, 77.5kg
Legs Up Bench 2 board: 6’s 82.5kg, 85kg, 87.5kg, 90kg, 92.5kg
RC red band internal/external rotations: 12×15
Red band pull aparts: 6×15

Last two days I took off – I was in Medicine Hat at a meet and didn’t have time to train. Hopefully that’s what my body needed, and it’ll be good from here til the Arnold.

Wednesday September 23, 2009

Posted by: rhaea14 on: January 23 2009 • Categorized in: Cardio

Close Grip Legs Up Bench:
95lbsx12×2
115lbsx10×2
135lbsx5×5

Lunges: 3×5/leg
95lbs
105lbs
115lbs

Split Jerk from Rack: 2’s
95lbs
105lbs
115lbs
125lbs
135lbs

50 minute spin class

I didn’t make it to the gym yesterday, so went in for a little bit of weights quickly before my spin class today. Everything felt pretty good.

Thurs. Jan. 22/09

Posted by: rhaea14 on: January 22 2009 • Categorized in: Squat, Workouts

AM:
90 minute yoga class

PM:
5 minutes bike
Purple Band Ab Pulldown: 4×20
Squat: 3×6 95kg, 105kg, 112.5kg
Sumo Deadlift: 6×3 107.5kg, 115kg, 122.5kg, 127.5kg, 130kg, 132.5kg
Cambered Bar Squats – 12″ box: 3×7 70kg, 75kg, 80kg

Monday September 21, 2009

Posted by: rhaea14 on: January 21 2009 • Categorized in: Cardio

50 minutes spin & core class

Wed. Jan. 21/09

Posted by: rhaea14 on: January 21 2009 • Categorized in: Bench Press, Workouts

Close Grip Legs Up Bench: 3×8 135lbs, 145lbs, 155lbs
Lat Pull Downs w/pulley handle: 3×8 105lbs
Medium Grip Legs Up Bench: 2×7 135lbs, 145lbs
BB Shoulder Press: 2×10 65lbs, 75lbs

Another one at the Uni with Ry. We weren’t allowed to take boards in because they “weren’t commercial”, so had to modify what my plan had been.

Sunday September 19, 2009

Posted by: rhaea14 on: January 20 2009 • Categorized in: Workouts

5 minutes bike

Snatches:
35kgx1×5

2 cleans & a jerk:
35kgx1×3
45kgx1×3
53kgx1

Clean & Jerk:
58kgx1×2
~~62kgx1~~ missed the jerk – pushed it too far back
62kgx1

Chin Ups w/purple band ass’t under feet: 5×5

Overhead Plate Lunges: 2×8/leg 10kg

90 minutes racquetball

I think my opener for c&j will likely be 62ish next weekend, but it will depend on how warm ups go too. I went back to split jerking today, because I just don’t feel strong doing a squat jerk.

Rhaea's Training Blog

Archive for January, 2009