Sophie's Log

[Sophie]

So, this post will be super long as it is for the entire week to date since I got "serious" this week.

Still working out weights and reps for upper body so the numbers go everywhere this week. The second workout for upper and lower body were lighter due to soreness.

Current Stats (6/9)
5'1
107 lbs

Will be written in this form: Exercise - weight(lbs)-rep-rep-rep

Monday 43 mins
Assisted Chin Up - 28-3-3-3
Assisted Dips - 52-10-10-10
Lat Pull Down - 62.5-4 50-8-8
Shrugs - 15-20-20-20
Front/Lateral Raise - 5-8-8-8
Curls - 15-2-3-3
Triceps Press - 8-10-10-10
Military Press - 15-10-8-5
Bench Press - 15-8-8-8

Tuesday 45 mins
Glute Kickback - 85-20-20-20
Alternating Leg Press - 85-20-20-20
Hamstring Curl - 50-15-15-15
Toe Lifts - 10-20-20-20
Adductors - 50-20-20-20
Abductors - 50-20-20-20
Knee Lifts (no weight) - 20-20-20
Side Bends - 10-20-20-20

Wednesday 40 mins
Assisted Chin Up - 46-4-4-4
Assisted Dips - 52-5-5-5
Lat Pull Down - 50-10-10-10
Shrugs - 15-10-10-10
Front/Lateral Raise - 5-5-5-5
Curls - 10-10-10-10
Triceps Press - 8-10-10-10
Military Press - 15-10-10-10
Bench Press - 15-10-10-10

Thursday 47 mins
Glute Kickback - 85-20-20-20
Alternating Leg Press - 85-20-20-20
Hamstring Curl - 40-20-20-20
Toe Lifts - 10-20-20-20
Adductors - 50-20-20-20
Abductors - 50-20-20-20
Knee Lifts (no weight) - 20-20-20
Side Bends - 10-20-20-20

Friday 47 mins
Assisted Chin Up - 40-2-2-2
Assisted Dips - 52-5-5-6
Lat Pull Down - 62.5-8-6-7
Shrugs - 20-15-15-15
Front/Lateral Raise - 5-8-8-8
Curls - 15-8-3-2
Triceps Press - 10-8-8-8
Military Press - 20-8-6-5
Bench Press - 22.5-8-8-8

Made some real progress from Monday to today weight wise.

[Cammo]

I really think you're going to overtrain with this much going on in 5 days.
I'm not trying to be negative but your body needs adequite rest in order to gain from the work your putting in.

[TRAZ]

I, also, would recommend taking a day off somewhere in there...5 days of straight lifting is hard on the body and will result in overtraining after a period of time...

Congrats on starting a log though...It really helps keep you accountable!

[Sophie]

I do a six day split, have for years. I've kept a log for a while, but not as detailed as I do on my computer now.

I take Sundays off which means basically each muscle group is worked, rested, worked, rested, worked, rested, rested.

[TRAZ]

I just don't know how effective training the same muscle group that many times a week could bee as effective...I only train a muscle group once and at the very most twice a week with at least 3 days separating them. I used to do a 6 day split and trained every muscle multiple times and my gains really suffered A LOT. I think you will see a drastic change if you start taking a little more time off...

[narcsarge]

Sophie, I have to agree with the posts here. Don't get me wrong, you look wonderful and you have a great work ethic but, you could be getting so much more out of your workouts by resting a bit more. Hey, it does not have to be a permanent change. Try and see what you think! Keep up the posts!

[Sophie]

Saturday 45 mins
Glute Kickback - 85-20-20-20
Alternating Leg Press - 85-20-20-20
Hamstring Curl - 40-20-20-20
Toe Lifts - 20-20-20-20
Adductors - 65-20-20-20
Abductors - 50-20-20-20
Knee Lifts (no weight) - 20-20-20
Side Bends - 10-20-20-20

[Sophie]

I guess I should say I use dumbbells, not barbells. So Curls - 15 is 15 lbs in each hand, not on a bar.

[Sophie]

Yay for off days!!! Back to the gym tomorrow. Today is a day for relaxing!!!!!

[TRAZ]

It is hard to take time off...I know, but it really helps...

[Sophie]

With a past of anorexia, I really need to focus on taking time off and not getting obsessed with working out. So far, sogood. Thought I have lost about 4 lbs somehow.

[Sophie]

Monday 42 min

Assisted Chin Up - 40-8-8-7
Assisted Dips - 52-8-8-8
Lat Pull Down - 62.5-8-8-8
Shrugs - 125-15-15-15
Front/Lateral Raise - 5-8-8-8
Curls - 15-5-5-5
Triceps Press - 10-8-8-8
Military Press - 20-8-8-8
Bench Press - 22.5-8-8-8

[narcsarge]

Pssst. Sophie, check you Private messages!

[Sophie]

Did about an hour of Tae Bo.

[Sophie]

no gym today or tomorrow. tomorrow we're going on a "cruise" from Baltimore to Annaopolis and won't get back until the afternoon and the YMCA in the afternoon is impossible to work out at.

not going today for three reasons. one is we spent about 3 hours walking around the inner harbor. another reason is my body is incredibly sore from Tae Bo. the last, and most important reason, my ride has sciatica, and waled around the inner hardbor. he's in excruciating pain and doesn't want to take me.

[narcsarge]

I grew up in Rockville MD! Right on the water, in Annapolis is a rather ritzy restaurant called The Chart House. Great food served there! Say hello to the inner Harbour and Annapolis for me. Man I miss the Chesapeake Bay!

[Sophie]

where you at now? i love the harbor. it's so pretty. it was pretty niec there today to. there was a natural gas main break, which was interesting. lots of helicopters and fire turcks. on the south side by federal hill. glad i was on the side with the world reade center!!

[Sophie]

back from the cruise. still in pain from Tae Bo on Monday. it's time for a nice hot bath, AFTER food and a slight workout.

[holly11]

Originally Posted by Sophie

back from the cruise. still in pain from Tae Bo on Monday. it's time for a nice hot bath, AFTER food and a slight workout.

i think you are doing really well, and we can see the improvment well done! keep it up.

[narcsarge]

We moved to Sw Florida. South of Tampa! Whole different world down here.