Have been meaning to set up this training log since the abs challenge ended, only just getting around to it!

I haven’t been sitting around on my much smaller laurels, I’ve still been working out pretty much every other day. I’m still making progress – not as quickly as I was, but I’m trying to either up the reps or the weight on my exercises at least every other session, if I can of course without compromising my form. I want a log to keep me motivated really, and to keep me working hard.

I’m going to keep an eye on my weight/measurements but don’t want to be obsessed about it. But I'm not entirely sure how many calories I should be eating daily now I’m maintaining rather than wanting to lose weight. If anyone has any ideas let me know!

Here’s today’s workout:

Leg press – 13 reps @ 142.5kg
Calf raise – 9 reps @ 92.5kg (using the leg press)
Chest press – 8 reps @ 32.5kg
Lat pull down – 9 reps @ 42.5kg
Shoulder press – 9 reps @ 7kg (dumbbells)
Bicep curl – 6 reps @ 7kg (dumbbells)
Tricep pushdown – 7 reps @ 16.25kg
Abdominal crunch – 13 + 9kg.
Back extension on floor – 6 reps (4 sec pause at top).

I don’t want to get bored so I’d quite like to add in another exercise every couple of weeks or so.

If anyone has any ideas please feel free to help me out!

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Maybe something for your hamstrings, good mornings are good, either standing or using the back extension stand thing (holding onto a weight).

Or some deadlifts :)

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For calories, a rough guide is 14 x bodyweight in pounds. But obviously it depends on the person.

Those are good weights for a girl i must say, im impressed.

What about squats as a new exercise? You'll have every one in the gym looking at you like you've got 3 heads.

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Hi Peg,

Deadlift is my favourite exercise at the moment so I would definitely recommend it!

I've written an article on my new strength training website about why I think it's such a great exercise. Have a read - it might convince you!

Deadlift article

Squats are great too, and since you have been getting on well with the leg press you can take this strength even further with the squat.

Gubes

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gubes- is that the Glendorgal gym?

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If you were losing 1lb of fat a week the you were probably about 500cals below maintenance level.

Theres truely loads of different exercises you could do....

LEGS
Compound leg exercises;
Barbell Squat - front and back of legs, bum and lower back
Dumbbell Split Squat - same as above
Straight-leg Deadlift - back of legs and lower back
Deadlift - front and back of legs, bum and lower back

Isolation leg exercises:
Leg Extension - front of legs
Leg Curl - back of legs

CALVES
Dumbbell Calf-Raise - calves
Seated Calf Raise - calves

CHEST
Compound exercises:
Dip - Chest, back of arms and front of shoulders
Dumbbell Bench-Press - Chest, back of arms and front of shoulders

Barbell Bench-Press - Chest, back of arms and front of shoulders
Incline Bench-Press - Chest, back of arms and front of shoulders

Isoation:
Dumbbell Fly - chest and front of shoulders
Dumbbell Pullover - chest and shoulders (also works the back)
Machine Fly chest and front of shoulders

BACK

Compound:
Cable Row - Back, back of shoulders and front of arms
Seated Row - Back, back of shoulders and front of arms
Chin-Up - Back, back of shoulders and front of arms
Barbell Row - Back, back of shoulders and front of arms(note form on this video is pretty terrible)
Dumbbell Row - Back, back of shoulders and front of arms

Isolation:
Bent-Arm Pullover - Back and back of shoulders
Straight-Arm Pulldown Back and back of shoulders (also chest)

SHOULDERS
Compound:
Machine Shoulder Press - Shoulders, traps and back of arms
Barbell Shoulder-Press - Shoulders, traps and back of arms


Isolation:
Rear Delt Row (High Row) - Back of shoulders and front of arms
Dumbbell Lateral Raise (great with cables too) - Middle shoulers
Front Raise (form particularly bad here too) - front of shoulders
Rear-Lateral Raise - back of shoulers


TRAPS
Dumbbell Shrug
Barbell Shrug

ARMS
Front of arms....
Machine Curl
Barbell Curl
Cable Curl (can do standing too)
Preacher Curl

Back of arms....

Close-Grip Bench-Press
Seated Tricep Extension
Machine Tricep Pushdown
Lying Tricep Extension (skull-chrusher!)
Lever Dip (keep your elbows in and this is great for triceps)

FOREARMS
Wrist Curl (good with dumbbells too)
Reverse Wrist Curl (can do with dumbbells too)

Form on some is not the best, so If you like the look of some then I'm sure someone can find a better video.

Richy

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Yes, well recognised! I joined a couple of weeks ago because they were doing a membership deal.

They don't have any 1.25 kg weight plates though, and the dumbells only go up in increments of 5kg. Otherwise an okay gym.

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could you bring your own? ;)

or just ask them to get some, they can't be that expensive

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Yes, but I think I'll ask the gym whether they can buy any in first before I shell out my own cash.

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Cheers for your responses guys!

@ Greg - what’s a good morning? Never heard of one of them!

Am I right in thinking that if I choose to try squats I would be replacing the leg press in my routine with them?

@ Mexo – using that formula it would have me eating about 1932 cals a day. That feels like it might be too much for me. To be honest I’m still eating pretty much how I was when I was trying to lose – but with more ‘treats’ thrown in occasionally (steak and chips and some beers on Friday night for example!). I guess I’ll see how I go for a couple of weeks, keep an eye on it and see what happens.

Dead lifts look interesting Guber - that film of you is so cool! Site is looking good too.

My gym doesn’t have a massive selection of bar bells though so I don’t know how far I’ll progress. Was it the middle of the night when you filmed that? Where are all the big guys in vests like at my gym?! ;)

I think perhaps I’ll try them initially on a Tuesday night when my gym is women only. Don’t think I could cope with trying them in a gym full of blokes!

What about the speed of my reps with them – following Anthony’s plan I am lifting a weight for 4 and lowering for 4. Can I apply this to deadlifts too or is that going to be bad for my back?

Thanks Richy for your comprehensive answer! To be honest I don’t know enough about this stuff to know which exercises I should choose though. I just wondered if I was missing out any muscles in my current workout plan.

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