BeckieA’s BodyBlog

high Pulley rope pulldowns 4 x 10-these are my new favorite exercise!!

Military press from rack 3 x 9-shoulder felt good but didn’t push it too hard

straight arm lat pulldown 4 x 10

Med ball woodchoppers from floor 3 x 8 each side-great for the glutes and midsection!

Swiss Ball leg curls 3 x 15-real burners!!!

As I said in my previous post,I have changed the way i am training.

For legs,I generally do the following:

Unilateral Hammer strength Leg press 4 x 10 each side. The difference in strength is approx 2 reps or 20% so I’m going to have to work hard to bring this up. I have always had one leg smaller and shorter than the other and no-one has been able to figure out why-so unilateral training is one method I am trying out to try and bring it up!

DB deadlifts-I alternate between wide stance(hitting the adductors) and regular stance usually 3-4 sets of 8

Med Ball Woodchoppers from the floor. I call these a halfback pass because they are very similar to a rugby union ball pass off the ground. These hit the glutes,hams,obliques,core and arms really well and you odn’t have to use alot of weight to get a result.

Hammer Deadlifts-work the back and legs esp the gluts really well. I notice my glute recruitment has improved no end in the last 4 weeks

Seated Leg curl 4 x 15-these really burn out the hams good!

Optional: sometimes I do ham curls and lying swiss ball curls to really get those ‘rubber’ legs going-these give you a great BURN

next up: Todays training

I’ve been trying to post quite a bit lately but all sorts of board errors come up and my posts disappear-hopefully this won’t happen today!!

 I’ve gone back to a 3 day split:

Monday: Whole Body

Wednesday: Legs

Friday: Upper body

I’ve decided to take a more functional approach to training and given the number of injuries I’ve had,I think it is best not to add anymore to the list!

So far my shoulder has been holding up well and even though I’m not training it specifically I seem to have added a bit of size (Yay!!)

Training log to follow!

Ugh,my shoulder was hurting majorly when I got up this morning and I honestly felt like I couldn’t train. I had to go out and thought I’d go to the gym regardless and just see what I ‘could’ do instead of shoulders/chest…

So I did back-no overhead stuff as that isn’t too good for the shoulder but more based around rowing exercises

High Pulley Rope Pulldowns-these are done at an angle so there is very little direct pressure on the front shoulder and more work is done by the lats,triceps and rear delts. 1 x 12 3 x 10

parallel bar rows 4 x 10-felt really strong on these!

One arm dB row 3 x 8

Straight arm lat pressdown-these alway do my tricep/lat insertions really well so I did 4 x 10 with perfect form

it is incredibly frustrating not being able to train chest/shoulders the way I want to-all I can do is lat raises and to grow a good set of delts like I need to do,those just won’t cut the mustard, if you know what I mean?!

My butt hurts bigtime after legs yesterday-but hopefully it will start to ‘perk up’ a little more now that my exercises are a little more dynamic. Deadlifts are officially out as they hurt my shoulder(!!!!) so I’m stuck with loads of leg press,leg curls and med ball exercises

Even though it was a public holiday today I still got to the gym and trained legs

Hammer Strength Leg Press 60kg(132lb) each side-did these as individual legs as I have a problem recruiting my quads in the correct order. this exercise hits them just right. Warm up set 12 reps each side then 3 sets of 10

Medicine ball Woodchoppers-3 x 10-these hit the glutes and hams really well as giving the obliques a great workout

Wide Stance DB deadlifts 3 x 10.By using a wider stance,this hits the inner hamstrings really well and doesn’t stress my lower back

Alternate front-side lunges 2 x 6 each side

Swiss Ball leg curls 3 x 15

after the last workout like this I could barely walk for 3 days-going up and down the drive was torturous