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What is your strength training routine?

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Jul 4th, 2013, 16:27 PM  
kiwifrootkai
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What is your strength training routine?

Mine consists of:

12x3 leg press 90kg
12x3 chest press 17.5kg
12x3 pulldown 37.5kg
12x3 squats with 8kg kettlebell
12x3 russian twist with 4kg kettlebell/med ball
15x3 on ab roller thing

And the worst one for me 3x30second plank. I SUCK at them.

Think thats everything!
 
Jul 4th, 2013, 18:12 PM  
Wobbles
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Mine are lower than those now since changing over but there are some stuff I've been told not to up in weight but up in reps...

What's pull down? One with a little rope attached?
 
 
Jul 4th, 2013, 18:21 PM  
Wobbles
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Previously:

Between 20/30 x2

Chest press - Done up to 20kg
Leg curl - Done up to 17.5kg
V traction - Done up to 27.5kg
Leg press - Done up to 60kg
Upper back - Done up to 15kg

Now as per new PT program:

All starting at x2 12-15 apart from Russian

Swiss ball squats with weights - 3kg... up as I get use to it and don't feel I'm gonna slide off the ball
Dumbbells bench press - 4kg can up but I've struggled with getting my arms right so far, odd
V-Traction - 20kg I'm back to
Bicep Curls - 5kg... can up once then only up reps
Tricep Pushdowns/rope - 5kg... can up once then only up reps
Upper back - 15kg
Thera-crunches - this is weird I move weights around as I get use to it then end up with no weights on
Russian twists - medium ball

I then see PT again in 5 weeks!
 
 
Jul 4th, 2013, 21:52 PM  
Bar_Belle
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On a normal day something like ...

Squats 3x8 @ 30kg
Leg press 3x12 @100kg
Clean & press 4x6 @10kg
Bicep curls 3x10 @8kg each
Ab crunch 3x10 @20kg
Total abdominal 3x15 @32.5kg
Low row 3x10 @35kg
Chest press 2x12 @20kg
Lower back 2x15 @27.5kg

I alternate between sets and reps to switch it up each time, keep my body guessing so its not too familiar with the routine but that's the general jist
 
Jul 4th, 2013, 23:23 PM  
Wobbles
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Give us an example of the swap in routine holly ... Weights and reps x
 
 
Jul 5th, 2013, 09:24 AM  
Bar_Belle
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Say something like low row where I do 3x10 @35kgs

I'd do 2x8 @35kgs then 2x8 again but @32.5kgs
 
Jul 6th, 2013, 08:51 AM  
Wobbles
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Do you think he has me on too low or not mixed up enough like you do? I do this for 5 weeks.

The tricep and bicep ones I could defo do more in weight but he's said not to (well just as far as next one up which I think is 6.5).
 
 
Jul 7th, 2013, 21:38 PM  
Bar_Belle
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Not really because you want to tone, going heavier will just build muscle up
 
Jul 9th, 2013, 21:59 PM  
Wobbles
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Nearly there

He said what I'm doing does both so I'll stick to what he said and not be sneaky and up my weights
 
 
Jul 9th, 2013, 22:29 PM  
Bar_Belle
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Yeah what he says is ideal for you really
 
 
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