Workout Log: Monday June 18, 2012

I feel lazy and not too good for a few days. I did not exercise much and today as well. I can not go my normal strength. I can do only soft exercise. I want to recover my health from back and leg injury, so I decide to do light weight but many reps again. I start my exercise with barbell squat. Even though I do just warm up weight, my back start to feel pain again. My husband recommended me to do high bar squat instead. I had to keep my back tight and straight. I felt a bit better than my first set (lower bar squat).

In addition, my next exercise for today is barbell bench press. Honestly, I do not like bench press too much. I feel like it is a bit difficult to do. I can not lift much weight for this exercise. I down the weight to 70 lbs and I try to do perfect form with this weight. I can do it perfectly, so I plan to lift higher next time.

Moreover, my last exercise is barbell deadlift. I know this exercise is a bit easier. Most people can lift heavier with this exercise. I know some younger and lighter than me can lift heavier than me. I try to catch them up too. I will try my best. :)

Barbell Squat

• 45 lbs: 20

High Barbell Squat

• 45 lbs: 20
• 75 lbs: 10
• 100 lbs: 5,5,5

Barbell Bench Press

• 45 lbs: 15
• 60 lbs: 5
• 70 lbs: 5,5,5,5,5

Barbell Deadlift

• 75 lbs: 10
• 100 lbs: 10
• 140 lbs: 3,3,3

Workout Log: Tuesday June 12, 2012

I have a lower back pain and now I feel sharp pain through my left leg. I think I have this problem because I gain weight. I try to lose weight, but still no luck for me. I have ight work out day. I do not want push my body to hard.

Walking

• 1:05 hour || firm surface || 1.6 km

Stretching

• 3 minutes

Squat

• 45 lbs: 20
• 75 lbs: 10,10,10,10,10 (sharp pain on my left leg)

Even though I lift only 75 lbs, I still feel pain sometime between set.

Reverse Hyperextension

 

This exercise can help me build more stomach and back muscle. I wish when I have strong back muscle my health will be ok.

• 0 lb: 5,10,10
• 2.5lbs: 5,10,10

Workout Log: Monday June 11, 2012

Aerobic Warm Up

• 5:30 minutes

Video Game Exercise

• 30 minutes || sweat

Wow, I sweat after playing video game. I don't play for a long time. It's very great.

Workout Log: Sunday June 10, 2012

Body Weight Squat

• 10

Squat

• 45 lbs: 20
• 75 lbs: 10
• 100 lbs: 5
• 120 lbs: 5
• 140 lbs: 3,3,3

Bench Press

• 45 lbs: 15
• 60 lbs: 5
• 70 lbs: 3,3,3,3,3

Workout Log: Friday June 8, 2012

Stretching

• 5 minutes

Squat

• 45 lbs: 15
• 75 lbs: 10
• 100 lbs: 5
• 120 lbs: 5
• 140 lbs: 3
• 165 lbs: 1 *failed at 2nd rep
• 142.5 lbs: 3,3,3 *my left leg start to kill me again.

Bench Press

• 45 lbs: 12
• 60 lbs: 5
• 70 lbs: 3

Main

• 80 lbs: 3
• 75 lbs: 5,3,2,3
  • failed on 3rd rep, 3rd set

Deadlift

• 75 lbs: 10
• 100 lbs: 10
• 140 lbs: 3,3,3

Push Up

• 10

Workout Log: Thursday June 7, 2012

Walking

• 2:03 hours || 7 km

Workout Log: Tuesday June 5, 2012

Walking

• 3:45 hours || 10 kms || 2 kg backpack