Jóna Dögg’s BodyBlog

Hi all,

I’m finally on bodyspace again, after almost a year of absence.

Last November I broke my leg and had gipsum on for two months, I didn’t really move much during that time since it was freezing and ice over everything here in Iceland. And when I got back on my feet I had to take it easy in the gym to begin with, couldn’t really do much weight lifting at all with my lower body. But I’m back on my horse again and hopefully doing better then ever.

In May I got myself a personal trainer that I meet monthly to go over my exercises program and he also weights me and mesures to see how I’m doing.  That has really helped to start all over again. I’m in my 3rd month now and 6% of body fat lighter The weight scale itself hasn’t really shown any good numbers yet but I guess that will just take some time. At least I’m back on a roll and feel healtiher every day. I guess that’s what counts.

Anyway, more posts on how I’m doing soon to come!
Regards,

Jóna

Chest - 4 sets of 15 reps
o Decline Bench Press (chest) - took only the bar (it’s 20kg’s)
o Incline Bench Press (chest) - 9kg - 9kg - 9kg -9kg
o Flat Bench Press (chest) - 9kg - 9kg - 9kg -9kg
o Cable Cross Over (chest) 15kg - 15kg - 15kg
o Dumbbell Flyes (chest) 7kg -  7kg -  7kg -  7kg
Back - 4 sets of 15 reps
o Stiff Leg Dumbbell Deadlift (lower back) 10kg - 10kg -10kg -10kg
o Hyperextensions (lower back) 4x 15
o Bent Over Dumbbell Row (middle back)  7kg -  7kg -  7kg -  7kg
o T-Bar Row (middle back) 28kg - 28kg - 28kg - 28kg
o Lat Pulldown (lats) 28kg - 28kg - 28kg - 28kg
o Pullup (lats) - did only 1x 10 - was totally beat up and couldn’t finish :S

Went to swimming practice both today and last Saturday, swam 2,4 km on saturd. but 3 km today.

It’s only 2 weeks now until the Nordic Open Masters, i’m kind of getting stressed out ’cause of it, since I don’t feel like I’m in that good shape. But I try to keep an open mind and stay positive. But to be frank, I don’t think I will do so good in the compitition but at least I will see what times I’m doing so I can improve myself this winter.

anyways.. starting a new weight lifting program tomorrow: Weight Workout #2: Lighten Up And Speed It Up (http://www.bodybuilding.com/fun/5_fat_loss_workouts.htm)

until then…

Today after work I went to another gym, World Class, and bought myself one year card over there. It’s a really nice place, the gym itself is huge and the spa area is just awsome! It has 4 dry saunas and 2 aromatherapy water saunas and a hot tube with salted water. And in this spa area there is a restaurant.. so you can just be wearing your swimsuit and you get a robe and just be walking around there..

Anyway, I first tried the gym, well only the treadmil for 40min. and then just went straight to the spa and probably spent about 2 hours in there. Really nice friday evening

3 sets and 10 reps:
Roman deadlift: 30kg - 30kg - 30kg
Seated leg curls: 30kg - 30kg - 30kg
Lying leg curls: 12kg - 12kg - 12kg
Standing calve raise: 40kg - 40kg - 40kg
Donkey calve raise: 27,5kg - 27,5kg - 27,5kg
Raising knee abs 1×30

Quads - 3 sets of 10 reps.
Barbell Squat (quads) 30kg - 30kg - 30kg (+ the bar which I think was about 10kg)
Steady Lunges (quads) 12,5kg - 12,5kg - 12,5kg (in each hand)
Leg Press (quads) 70kg - 70kg - 70kg

Abs - 30 reps.
Decline Crunch (abs) 3x 30
Crunches (abs) 3x 30
Crunches - feet up 3x 30

All sets are 3x 12 for shoulders:
Arnold press 7.5kg - 7.5kg - 7.5kg
Dumbell Press 7.5kg - 7.5kg - 7.5kg
Dumbell lateral Press 4.5kg - 4.5kg - 4.5kg
Dumbell rear delt row 3.6kg - 3.6kg - 3.6kg
Abs:
Plate twist (2,5kg) 3x 30
Crunches 2×30

All sets are 3×12:

Roman deadlift: 30kg - 30kg - 30kg
Seated leg curls: 35kg - 35kg - 30kg
Lying leg curls: 15kg - 12,5kg - 12,5kg
Standing calve raise: 40kg - 40kg - 40kg
Donkey calve raise: 30kg - 30kg - 30kg
Revers calve raise: 3×12 without weight

The machine i do lying leg curls in was broken so I had to use another one, so couldn´t have the same weight. :S