Ironlady's fitness journal

3x15 45lb wide grip lat pulldown
3x15 45lb close grip lat pulldown
3x15 45lb seated cable rows
3x15 30lb t-bar rows
3x15 20lb db bent over rows
2x15 60lb barbell deadlifts
 
20x4 wall balls
20x4 tuck jumps
20x4 mountain climbers
20x4 squat jumps
20x4 high knees
20x4 plank jacks
10mins stationary bike
 
10 minutes stationary bike
300 counts jump rope
3x15 db curls
3x15 overhead triceps ext
3x15 db hammer curls
3x15 single arm overhead triceps ext
3x15 alt db curls/hammer
 
100counts jump rope

3 rounds
15 20lb kettlebell swing
15 15lb single arm kettlebell snatch
15 40lb kettlebell deadlifts
10 box jump burpees

10 minutes stationary bike
 
15 minutes stationary bike
3x12 45lb seated cable rows

drop
5 60lb wide grip lat
8 45lb wide grip lat
10 30lb wide grip lat
15 15lb wide grip lat

5 60lb close grip lat
8 45lb
10 30lb
15 15lb

3x15 50lb kettlebell deadlifts
3x15 5lb one arm bent over row
 
3x12 10lb overhead dumbbell triceps extension

3x12 15lb tricpes push down

3x12 5lb inclined db press

3x12 5lb inclined db flys

15 mins bike
 
3x15 30lb barbell squats
3x15 5lb inclined dumbbell flys
3x15 5lb inclined dumbbell press
3x15 5lb bicep concentration curls
3x15 5lb single arm overhead triceps extensions
 
3x15 30lb wide grip lat pulldown
3x15 30lb close grip lat pulldown
3x15 10lb single arm bent over db rows
3x15 30lb seated cable rows
3x15 70lb barbell deadlifts
 
3x15 30lb wide grip lat pulldown
3x15 30lb close grip lat pulldown
3x15 10lb single arm bent over db rows
3x15 30lb seated cable rows
3x15 70lb barbell deadlifts
 
10 minutes stationary bike
3x15 leg raise
3x15 sit ups
3x15 cross legs
3x15 flutter kicks
3x15 45lb wide grip lat pulldown
3x15 45lb seated cable rows
3x15 10lb single arm bent over db rows
3x15 50lb kettlebell deadlifts
3x15 40lb t-bar rows
 
10 minutes stationary bike
3x15 leg raise
3x15 sit ups
3x15 cross legs
3x15 flutter kicks
3x15 45lb wide grip lat pulldown
3x15 45lb seated cable rows
3x15 10lb single arm bent over db rows
3x15 50lb kettlebell deadlifts
3x15 40lb t-bar rows
 
4x15 10lb dumbbell bench press
4x15 10lb inclined dumbbell bench press
4x15 40lb pec deck
4x15 10lb dumbbell flyes
4x15 10ln inclined dumbbell flyes
4x12 20lb barbell bench press
10 minutes post lift cardio
 
4x15 10lb dumbbell bench press
4x15 10lb inclined dumbbell bench press
4x15 40lb pec deck
4x15 10lb dumbbell flyes
4x15 10ln inclined dumbbell flyes
4x12 20lb barbell bench press
10 minutes post lift cardio
 
10 minutes stationary bike
3x15 30lb barbell squats
3x15 5lb inclined dumbbell flys
3x15 5lb inclined dumbbell press
3x15 5lb bicep concentration curls
3x15 5lb single arm overhead triceps extensions
3x15 40lb kettlebell lunges
3x50m farmer's walk
 
10 minutes stationary bike
3x15 30lb barbell squats
3x15 5lb inclined dumbbell flys
3x15 5lb inclined dumbbell press
3x15 5lb bicep concentration curls
3x15 5lb single arm overhead triceps extensions
3x15 40lb kettlebell lunges
3x50m farmer's walk
 
15x3 20lb kettlebell clean and jerk
15x3 20lb kettlebell swing
15x3 60lb wide grip lat pull down
15x3 45lb close grip lat pull down
3x15 10lbs dumbbell bench press
3x15 10lbs inclined dumbbell bench press
3x15 10lbs inclined dumbbell flys
1x10 10lbs dumbbell flys
2x15 5lbs dumbbell flys
3x15 30lb pec deck
 
15x3 20lb kettlebell clean and jerk
15x3 20lb kettlebell swing
15x3 60lb wide grip lat pull down
15x3 45lb close grip lat pull down
3x15 10lbs dumbbell bench press
3x15 10lbs inclined dumbbell bench press
3x15 10lbs inclined dumbbell flys
1x10 10lbs dumbbell flys
2x15 5lbs dumbbell flys
3x15 30lb pec deck
 
20 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
15x3 20lb walking lunges
 
20 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
15x3 20lb walking lunges
 
3 rounds kettlebell:

12 Swings - 25lb
12 Squats -25lb
12 High pulls - 20lb
12 Figure 8s - 20lb
12 Two arm rows - 15lb
12 Floor press - 10lb
12 Clean and press - 10lb

10 minute treadmill run
 
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