I have a gym log on another site, but I'm copying it to a log here. To give you a little background, I've considered myself a bodybuilder since 2002. I have very large muscle mass naturally and like to take advantage of that. When I was down at my goal weight, I was 150 lbs and had only 17% body fat--not too shabby for a female who's only 5'5".

With the help of some fellow female bodybuilders on another site, I've just started a great new workout plan.

Thursday's are UBWO
Friday's are LBWO
Sunday's are FBWO

I try to get some HIIT in 1-2 times per week and do 15-20 minutes of SS after each workout.

Powerlifting squats
5x6 ~ 80 lbs (Will try 100 lbs next time.)

Romanian deadlifts
5x6 ~ 70 lbs (Will try 90 lbs next time.)

Assisted dips
1x6 ~ 40 lbs assistance
2x5 ~ 34 lbs assistance (I was surprised I only needed 34 lbs of assistance.)

Leg press-low & close
2x5 ~ 295 lbs
1x3 ~ 315 lbs (I may go 3x3 ~ 315 lbs next time.)

Cable pressdowns
1x6 ~ 70 lbs
1x6 ~ 80 lbs
1x5 ~ 90 lbs (I'll go with 90 lbs from now on.)

Seated alternating bicep curls (Note to self....do these first next time, NOT after hammer curls. My hammer curls are stonger than my SABCs. I didn't have enough rest time after the hammer curls either.)
1x2 ~ 25 lbs (felt pathetic there)
1x6 ~ 22.5 lbs
1x4 ~ 25 lbs

Hammer curls
1x6 ~ 27.5 lbs
2x4 ~ 30 lbs

My legs were so noodle like after this workout that I could only do 15 minutes of SS on the elliptical before I thought I would collapse.

Woot!

Note to self....switch Thursday and Friday workouts. The pullovers were pretty tough after Thursday's tricep work.

pullovers
1x6 ~ 110 lbs
2x4 ~ 120 lbs

assisted pullups
wide grip
1x7 ~ 82 lbs assistance
1x4 ~ 64 lbs assistance
narrow grip
2x5 ~ 64 lbs assistance

seated bent over side laterals
1x8 ~ 20 lbs
2x5 ~ 25 lbs

dumbell press (I haven't done these in a long while and my weight was lower then I would have liked. Hopefully it will go up soon.)
1x8 ~ 20 lbs
1x6 ~ 22.5 lbs
1x3 ~ 25 lbs

laterals
3x4 ~ 25 lbs

calf raises (on leg press machine) (I don't want my calves to get crazy big on me, so I went with lower weights and higher reps on this one.)***
3x10 ~ 295 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
1x8 ~ 40 lbs
1x6 ~ 45 lbs
1x5 ~ 55lbs

Kneeling crunch
1x12 ~ 80 lbs (sold myself short on guessing the weight for this one.)
1x10 ~ 90 lbs
1x8 ~ 100 lbs
1x5 ~ 120 lbs

I skipped my SS becuase I was late to meet my sis and her dh for dinner.

***I have VERY large, muscular calves. They are the part of my body that always has the lowest body fat %. At 150 lbs and 17% body fat, my calves measure 17.25 " (left) and 17.5" (right). That's why there's a comment about lower weight on my calves.

Leg Curls
1x6 ~ 70 lbs
2x4 ~ 80 lbs
(I haven't done these in a while and they were weaker then I would have liked.)

Seated Leg Extensions
1x6 ~ 80 lbs
1x5 ~ 90 lbs
1x4 ~ 100 lbs

Low Incline Press
1x6 ~ 105 lbs
2 x 5 ~ 120 lbs

Seated Cable Row
1x6 ~ 125 lbs
2x4 ~ 140 lbs

Leg Press (high)
1x8 ~ 255 lbs
1x6 ~ 275 lbs
1x5 ~ 295 lbs

Torso Rotation
3x5 ~ 120 lbs

Nautilis Crunches
3x5 ~ 100 lbs

Dumbell Row
1x6 ~ 45 lbs
2x5 ~ 50 lbs

Incline Flys
3x8 ~ 30 lbs

20 minutes SS (elliptical)

I had to do my FBWO again on Tuesday 4/24 becaue I'm unable to go to the gym tomorrow (Sun 4/29).

I had to miss my workout today because I got a migraine. I've combined part of my UBWO and LBWO to make a FBWO (different from my other one) to do on Friday to make up for missing a day.

I forgot to bring my gym notebook to work today, so I'm going off memory for the weights/sets/reps. I'm pretty sure I have everything right, except the assisted chins. I'll correct those next week.

Powerlifting squats (still a bit cautious on this until I'm certain there will be no knee pain--so far, so good)
3x8 ~ 90 lbs

Romanian deadlifts (still need a bit of work on my form before I increase the weight. I have some back pain on the right side this morning.)
3x8 ~ 80 lbs

Assisted dips
3x5 ~ 34 lbs assistance

Pullovers
3x6 ~ 110 lbs

Dumbell press
3x5 ~ 25 lbs

Kneeling crunches
3x6 ~ 120 lbs

Assisted chins (this is the only exercise I can't remember the exact weights on)
underhand
2x5 ~ around 50 lbs

overhand
2x5 ~ around 60 lbs

20 minutes of SS on the cool new bikes with the video screens.

haha my post kinda got lost up there somewhere

I'll be out of town and nowhere near a gym for Sunday's workout, so it's going to be skipped. However, I will be getting lots of exercise hiking and playing with my dogs while out of town. I *may* try to fit in a workout on Tues, when I get back, but I don't know if that will work out at this point.

Oh, I generally do HIIT on Tuesdays. I don't usually write down exactly what I'm doing because it's generally the same. I do it outside, with my dogs, and do sprints/walks in intervals of either 20/40 or 30/60. I want to try a new program I read about on the stationary bike that's 8/12 with 60 total sprints. I'm sure I'll have to work up to that, but I haven't even started yet.

I was busy copying and pasting. It's a good thing I haven't had the log going for long!

I was out of town on Sunday, my usual gym day, but I did get a ton of exercise. DH and I went on a 4 (or 5...can't remember) mile hike on Monday and my calves are killing me! I'll be back in the gym tomorrow.

pullovers (I improved a little here.)
2x5 ~ 115 lbs
1x4 ~ 115 lbs

assisted pullups (I'm seeing improvement here already.)
wide grip
1x6 ~ 70 lbs assistance
1x5 ~ 64 lbs assistance
narrow grip
1x6 ~ 64 lbs assistance
1x5 ~ 58 lbs assistance

seated bent over side laterals
3x6 ~ 25 lbs per side

dumbell shoulder press (These improved already.)
1x6 ~ 25 lbs per side
2x5 ~ 25 lbs per side

laterals
1x6 ~ 22.5 lbs per side
2x5 ~ 25 lbs per side

calf raises (on leg press machine)
3x8 ~ 315 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
3x8 ~ 50 lbs

Kneeling crunch
2x6 ~ 120 lbs

20 minutes of SS on the treadmill

Powerlifting squats
5x6 ~ 100 lbs (My left knee felt a little weak with these, but I don't have any pain today.)

Romanian deadlifts
5x8 ~ 90 lbs

Assisted dips
2x6 ~ 34 lbs assistance

Leg press-low & close
2x6 ~ 295 lbs
1x5 ~ 315 lbs

Cable pressdowns
1x6 ~ 80 lbs
2x5 ~ 90 lbs

Seated alternating bicep curls (I forgot to do these before hammer curls AGAIN, but I did MUCH better then last time despite that.)
1x8 ~ 22.5 lbs
2x6 ~ 25 lbs

Hammer curls
1x6 ~ 27.5 lbs
2x5 ~ 30 lbs (I say 2x5, but it was 2x4.5 with my left arm. I just couldn't quite get it all the way up on rep 5 for both sets. I did 2 extra sets of 2 reps just with my left arm.)

15 minutes SS on the arc trainer

Oh God, I saw the funniest thing at the gym last night!!!! I walked into the weight room and my eyes were immediately drawn to this psycho chick. She had a 5 lb dumbbell in each hand and was flapping her arms around while doing things with her legs that can only be described adequately as dressage. (If you've never seen a horse doing dressage, go to uTube and watch a video.) My eyes met with the eyes of this guy on the other side of her, he smirked, and I ran from the weight room laughing. This other guy, who I almost ran into, said "what's so funny?", so I said "peek around the corner and you'll see." He did, then turned to be and just busted out laughing as well.

I have no clue what she thought she was doing or who told her that would be any good for her at all, but it was a funny thing to watch.

Leg Curls (with toes pointed, so I lowered the weight a bit)
1x10 ~ 50 lbs
1x7 ~ 60 lbs
1x5 ~ 70 lbs

Seated Leg Extensions
2x6 ~ 90 lbs
1x5 ~ 100 lbs

Low Incline Press
3x6 ~ 120 lbs

Seated Cable Row
3x5 ~ 140 lbs

Leg Press (high)
1x6 ~ 295 lbs
2x4 ~ 315 lbs

Torso Rotation
3x6 ~ 120 lbs

Nautilis Crunches
1x8 ~ 100 lbs
2x6 ~ 115 lbs

Dumbell Row
3x6 ~ 45 lbs

Incline Flys
3x8 ~ 30 lbs


15 minutes SS on treadmill