T Nation

The Iron Never Lies

26 year old female, 72kg, BF: 22%
Vegetarian

PR’s 2011:
Squat: 80kg
Front Squat: 55kg
Deadlift: 130kg
Bench: 50kg
Press ups: 7
Push ups: 50 in 60sec

Current lifts:
Squat: 60kg
F.Squat: 55kg
DL: 125kg (this is optimistic, as I last tested it about 3 months ago)
Bench: 50kg
Push ups: haven’t tested in ages
Pull ups: waahhh none! / Hitting 2 chin ups max at the mo.

Oh and as for Caaarrrdio - 5k: 23.48

Currently training with a coccyx injury so any lower body work is a no-go for now - it’s pretty damn painful and I don’t want to be stupid enough to slow down the healing. Once it’s sorted, I’d like to get back to lifting heavy but with more of a focus on leaning up, My training over the past year has been sporadic due to a few personal issues, and although the stats don’t show any weight gain, I know from my clothes/photos that I’ve fattened up a fair bit.

I’d really love any input anyone has or even a kick up the ass now and then if you guys don’t see an update from me in a few days…sometimes that’s all that’s needed for me to get my ass in gear, so don’t be afraid to leave a comment before you go :slight_smile:

Todays session:

Strict Press

20kgx8

20kgx8

25kgx5

25kgx5

27.5kgx5

25kgx5

27.5kgx5

Chin ups

I suck at these right now and discovered the resistance band in the gym has gone missing; couldn’t get many reps out so I moved on to rows.

x2

x1

x1

Unsupported DB Rows

22.5kgx5x10 e/s

Plank

60sec

60sec

60sec

Crosstrainer - 3.26k in 20mins (tried to keep the pace around the 80mark)

  • I never thought I’d see the day I’d voluntarily use the crosstrainer - but after todays session I have a new found respect for cardio bunnies! It was a killer!

Doesn’t look like much of a session on paper, but I was well f.ucked at the end of it.

Strict Press

20kgx8

25kgx5

27.5kgx5

27,5kgx3

27.5kgx3

25kgx5

Unsupported Single Arm Rows

22.5kg 5x10 e/s

Plank

60sec x 3

Press Ups

5x10

Inverted Rows

5x10

OH Tri Ext

10kg plate

x20

x20

x15

Crosstrainer

20mins: 3.23km

Strict Press

20kgx8

25kgx5

27.5kgx5

27,5kgx3

27.5kgx3

25kgx5

Unsupported Single Arm Rows

22.5kg 5x10 e/s

Plank

60sec x 3

Press Ups

5x10

Inverted Rows

5x10

OH Tri Ext

10kg plate

x20

x20

x15

Crosstrainer

20mins: 3.23km

Woke up feeling a little less sore today so decided to have a go at some lower body work and see how it felt.

Squats

20kgx5

20kgx5

30kgx5

35kgx5

45kgx5

50kgxfail

  • I know what happened with the 50kg, I just dropped too quickly without cuing myself and ended up too slack in the hole to get up out out of it. Squats were going good up to that point so I left it at that.

Hamstring Curl

5x10

  • not sure how the weights work on this machine as it’s measured in numbers, but it was on no.4

Hanging Leg Raises

5x5

first set was toes to bar…the rest weren’t even close! :stuck_out_tongue:

Bench Press

30kgx8 - the pressure on my back was too much with this, so switched over to a standing barbell press.

Strict Miltary Press

25kgx5

25kgx5

25kgx5

25kgx3

25kgx3

KB Side Bends

28kg 3x10

a bit painful so stopped at 3 sets

Tri Ext OH Plate - 10kg

x20

x15

x15

Bicep Curls

10kgx5x10

Tried for a run but felt a sharp pain right from the get-go so hopped on the crosstrainer.

Crosstrainer

30mins: 4.80km

Started off easy enough so ended up really going hell for leather for the last 5 mins trying to hit the 5k mark in the 30min, soooo irritating when I didn’t! Literally had nothing left after this.

I think I’ll stick to upper body or the crosstrainer tomorrow, the squats didn’t cause me any pain which is strange, but once I tried to bench it fecking killed :confused: It’s pretty sore just stationary at the moment which isn’t a great sign. No point being stupid about it and wrecking myself before it’s healed properly, I just really wanted to test things today and see.

I gave the oul deadlifting a shot today and all was fine :slight_smile: Kept it light as I didn’t want to aggravate my back, but it was grand.

I’m trying to keep things simple at the moment and just get the sessions in. I figure there’s room for tweaking later if needs be.

Deadlifts

60kgx8

60kgx8

70kgx5x5

Unsupported Single Arm Rows e/s

22kgx10

22kgx10

25kgx10

25kgx10

25kgx10

Press Ups

5x10

Plank

60secx3

  • I usually hate the plank with a vengance, but for some reason it was alright today - actually felt like I could have held on past the 60sec, whereas I normally crumble once I hit it! I’ll stick with this for a while and then look at adding weight, probably not the best idea for my back right now to stick a plate on it! :stuck_out_tongue:

DB Lunges e/s

12.5kgx10

12.5kgx10

15kgx10

15kgx10

15kgx8 - cause I’m a wuss.

Push Press

(started with a miltary press but only hit 3 reps but switched to the push press to work a 5x5)

25kg 5x5

Inverted Rows

5x10

OH Plate Tricep Ext

10kg

3x10

  • tough today for some reason.

Cross Trainer

30mins: 4.61km

-feels like there’s no real excuse not to add this in every session now, it’s so easy just to hop on it at the end! I was pure drowning in sweat by the end of it today!

QUAT
20kgx5
20kgx5
30kgx5
30kgx5
40kgx5
40kgx5
40kgx5
40kgx2/2 - I kept resetting for this set but the bar just felt awkward. Left it at that.

Single Arm Unsup Rows e/s
22kgx10
25kgx10
25kgx10
25kgx10
25kgx10

Miltary Press
25kgx5
27.5kgx5
27.5kgx5
27.5kgx3
25kgx5

Plank
60secx3

Hamstring Curl
5x10
4th pin

Push Ups
5x10

Barbell Row
50kg 5x10

KB Side Bends
28kg 3x10 e/s

Tri Ext with 10kg OH Plate
3x10

Crosstrainer
10mins - 1.55k

Yo, we’re the same age, and the same gender! Very cool.

WHat made ya get into powerlifting?

5/9/12

Squat
20kgx5
30kgx5
40kgx5
45kgx4 +1fail
40kgx2
40kgx5
45kgx3
45kgx3
45kgx3

  • these were a grinder, my bar positioning was all off today. Kept at it though and got through.

Ham Curls
4th pin
5x10

Ring Inv Rows
5x10

Push Ups
5x10

Plank 60secx3

Bench Press
30kgx8
40kgx5x5

Single Arm DB Rows
22.5kg 5x10

Tri Ext
10kg plate
3x10

Bicep Curls
10kg 3x10

Crosstrainer
30min 4.85k

Deadlift
60kgx5
60kgx5
70kgx5
70kgx5
80kgx3
80kgx3
80kgx3
80kgx3
80kgx3
85kgx3
85kgx3
85kgx2

Split Squat e/s
10kg plate
5x10 e/s

Push Ups
5x10

Plank\3x60sec

Leg Press
60kgx10
70kgx10
80kgx10
80kgx10
80kgx10

Single Arm Rows e/s
22.5kg 5x10

Single DB Press (strict) e/s
10kgx10/10
10kgx10/10
10kgx8/8
10kgx7/8
10kgx6/8

Crosstrainer 10min 1.6km

Im here to whoop that ass.

[quote]Spock81 wrote:
Yo, we’re the same age, and the same gender! Very cool.

WHat made ya get into powerlifting? [/quote]
Hey! I just saw your comment sorry :slight_smile:

Hmm…well I was a bit of a fat teenager and decided to hit the gym when I turned 16. I turned into a bit of a cardio bunny and lost the weight but when I went to college a few years later it went back on. Cardio didn’t cut it this time so I went to a PT and started a basic weights program. That was about 5 years ago. From that I discovered I loved lifting and learning about it…and then one day I learned to deadlift…and I was hooked :wink: About 2 years ago I joined a great S&C gym with an amazing coach and it was then that I really started to progress and get more into PL. It turned out my DL and Squat form was dodgy as hell so I had to relearn from scratch and worked my way up to a 130kg dl and 80kg squat pr. My training included a mix of strength and conditioning workouts and my skinfolds went from 154mm to 123mm in the space of a few months. However during that time I tore my quad hitching a lift and shortly after the gym actually closed also, so my motivation went to sh.it! That was a over year ago and I’ve been training pretty sporatically since so I’m really trying to get into a consistent routine again now. AND hopefully get my old PRs back…along with a buffer body! :wink:

I have also tried Oly lifting a few times, even in Korea, but I just don’t have the patience for it!

How long are you training yourself? Do you have a log here too? :wink:

Sorry if there are errors in this, typing on my phone at the mo!

[quote]Ct. Rockula wrote:
Im here to whoop that ass.

[/quote]
Nice one! :wink:

Squats

20kgx5

30kgx5

40kgx5

43kgx5

45kgx5x5

  • squats felt strong and steady today :slight_smile:

DB Lunges 12.5kg e/s

5x10e/s

Inverted Ring Rows

5x10

Push Ups

5x10

Weighted Crunches 10kg plate

5x10

Hamstring Curls

4th pin

5x10

Military Press - strict

25kg

x5

x5

x4

x3

x3

  • this was weak today.

Single Arm DB Rows e/s

22.5kgx10

22.5kgx10

25kgx10

25kgx10

25kgx10

Plank

60sec x 3

Tricep Dips - Elevated

Unweightedx10

+10kgx10

+10kgx8

+10kgx6

Unweightedx10

1k run @13/14km p/h

  • this was just to test my back out really, but it was grand! I’m not a massive fan of running but I do enjoy sprinting. My 5k time is 23.48, but I think I’d probably have a heart attack if anyone made me run further than that! :wink:

Crosstrainer

30 mins - 4.51k.

Bit slower than usual, was wrecked after the weights session today!

Looks like I’ve managed to burst a few blood vessels in my thighs…not a pretty sight! Strange, it’s never happened before. Absolute Fuck.er of a headache this evening too. Might take it handy with just some LIT Cardio tomorrow.

[quote]Iron Raven wrote:
Might take it handy with just some LIT Cardio tomorrow.[/quote]
Hahaha, as if :wink: I was raring to go this morning; deadlifts were fairly weak though, I had feck all power in my legs today.

I’m pretty happy with how training has gone the past 2 weeks - really feels like I’m getting back into things and really enjoying my sessions. I’m trying to think more about everything I’m doing and really just listening to my body, working what needs to be worked on and taking each sessions as it comes, instead of following any predetermined plan etc. I probably should nail down a solid progression program at some stage but for now I just want to get stronger, lean up and feel a bit better about myself…and what I’m doing seems to be working so far (I hope!)

I also want to start back doing some conditioning sessions, but the thought of it…eeeekk! Haha, I know it’ll be grand once I get a few under my belt. It’s just been a while, and I know what a shock to the system a bust your ass 15min workblock can be after a hiatus!

Deadlift
60kgx5
60kgx5
70kgx5
70kgx5
70kgx5
75kgx5
75kgx5
75kgx5
75kgx3

  • weh. Had planned to work up to 80kg but I think my legs were just tired out!

Single Leg Squats +10kg plate
5x10 e/s

Push Ups
5x10

Single Arm DB Rows e/s
Nearly wussed out of upping the weight on these(lazybones!), but then I just got on with it and it was grand :slight_smile:
22.5kgx10
22.5kgx10
25kgx10
25kgx10
25kgx10

Plank
60secx3

Leg Press
80kg 5x5

  • This was hard as hell!!! I reckon I must have got the weight wrong the last session, I don’t know how I got out 5 sets of 10 at 80kg before. Maybe my legs were just a bit too DOM’ed today or something…I don’t know…but these were serious grinders!!

Standing Press
x5 (strict)
x5(strict)
x5(pushpress)
x5(pushpress)
x5(pushpress)

I wanted to get a 5x5 on the military press today after yesterdays shaky set…but alas it wasn’t to be! I don’t know what the story is with my press - both bench and standing, it’s always weak as piss but even more so lately.

Barbell Rows
50kg 5x10

Bicep Curls
10kg 3x10 e/s

Crosstrainer: 10mins 1.52k

Been ill for the past few days so no training, hopefully be better soon but in the meantime I’m keeping the diet in check(not too hard when you feel like sh1t!)

‘What’s with the weight lifting. not very lady like, Try running, no-one likes muscles on girls’

COMMENTS LIKE THIS ARE WHY SOME MEN ARE FUCKTARDS.

Oh and a wee update, still not back to full health…and neither is my wallet, so going to have to ride this out without antibiotics. On the plus side, had a second round interview today that went AWESOME, and they want to see me for the final stage which is basically just a HR check before offering me the position…so it’s looking positive!
I’ll be back in the gym Friday I’d say, I’ve only had 11days out so I’m not going to let it set me back this time, onwards and upwards!!! :slight_smile:

Training is still pretty sporadic.

Today:

Squats
20kgx5
30kgx5
40kgx5x5

  • these felt a bit too handy if I’m honest, but was in to get the session done and no more today, didn’t fancy pushing to failure.

DB Lunges 15kg e/s
5x10

Military Press 25kg
x5
x5
x5
x5
x3/1/1

Unsupported Single Arm Row
22.5kg 5x10

KB Side bends 28kg
3x10 e/s

Hamstring Curl -pin 4
5x10

Push Ups
5x10

Inverted Rows
5x10

Plank
60sec
50sec
45sec

OH Plate Tri Ext
10kg 3x10

[quote]Iron Raven wrote:
‘What’s with the weight lifting. not very lady like, Try running, no-one likes muscles on girls’

COMMENTS LIKE THIS ARE WHY SOME MEN ARE FUCKTARDS.

[/quote]

!!! Wow, never had a guy say that to me before! WHat a twat.

[quote]Spock81 wrote:

[quote]Iron Raven wrote:
‘What’s with the weight lifting. not very lady like, Try running, no-one likes muscles on girls’

COMMENTS LIKE THIS ARE WHY SOME MEN ARE FUCKTARDS.

[/quote]

!!! Wow, never had a guy say that to me before! WHat a twat.[/quote]

I personally think its cool when women lift. The two people infront of me in my heat at my last meet were both female and I cheered them on just like I did the guys.
I’d like to point out she was very attractive and deadlifted 160 kgs/352 pounds.
Attractive, friendly, strong, sportsmanlike. Yeah, there is room for women in this sport.