Lady Strong!

Discussion in 'Training Logs' started by Justyna Mackova, Jan 1, 2017.

  1. mikerobinson

    mikerobinson Double-Digit Post Count

    Just an idle thought.

    Some of the training photos do not appear to be in a gym, more like an apartment. If so, it's nice to think that a person can do serious strength training, with minimal equipment, in a small space. Not even a garage.
     
  2. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    I do my work in my basement. I have one each of 12/16/20/24/28/32 kg kettlebells, an exercise mat that is 1/2 inch thick that sets on a horse stall mat. It most certainly can be done outside of a gym.

     
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  3. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @Michael Scott: strength training is about finding a way how to do it, so you can train almost anywhere with minimal equipment. Your basement sounds pretty good for me :)

    @mikerobinson: actually photos you are talking about are also part of the gym -> we are using that room mostly for barbell lifting. But you are right, it looks more like an apartment than a gym.
     
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  4. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Monday training:

    - "Escape Your Fighting Stance"
    - press, 18kg, M: (1-2-3)x2, (1-2)x3
    - pull-ups: (1-2)x5

    Tuesday: day off, I wanna be ready for tomorrow's "heavy pull-ups day".

    pull-ups.jpg
     
    Pavel Macek, Kiacek, ShawnM and 3 others like this.
  5. Mirek

    Mirek Quadruple-Digit Post Count

    Looks like Rocky in Russia to me, just much more hot.
     
  6. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @Mirek you mean "ladies version of Rocky"? I like it :-D
     
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  7. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Today's training:

    - pull-ups H: (1-2-3-4)x5 = 50 reps total, yeah... I had a chocolate after that)
    - press L (18kg): 1, 1, 1, 1, 1
    - back squat -> only with barbell, I still don't feel super comfortable with it...
    - stretching

    Dead tired and hungry like the wolf!

    stretching.jpg
     
  8. elli

    elli More than 2500 posts

    chocolate (y)
     
  9. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @elli yeah... one challenge per month ;-) this months I have "no drinking challenge" (too many beers in the summer). After that I will think about reducing sugar... we will see!
     
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  10. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Today's training:

    - press H (I won't have much time tomorrow for pressing, so I decided to do it today): (1-2-3-4)x3, (1-2-3)x2
    - back squat - still, far away from perfect, but at least I am persistently trying :-D
    - stretching

     
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  11. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Friday:

    - pull-ups: (1-2-3)x5.

    At the weekend: having cold (again), low energy level, ability to recover - comprised... I decided to reduce training sessions to 3-4 times a week and add some mobility.

    Monday: day off

    Tuesday:

    - from rolling, Original Strength
    - presses M, 18kg: (1-2-3)x3, (1-2)x2
    - pull-ups: (1-2)

    Wednesday:

    - foam rolling, Original Strength
    - "Escape Your Fighting Stance"
    - GU: 12kg x5, goblet squat: 3x5, 12kg

    gym.jpg
     
  12. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Today's training:

    - mobility drills
    - pull-ups H: 1-2-3-4-5, (1-2-3-4)x4
    - press L, 18kg: (1-2)x3, 1, 1 - that was heavier today than "heavy" pull-ups
     
  13. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Friday:

    - mobility drills
    - get-up + windmill: 12, 16, 20, 22, 24kg
    - 2HS 24kg: 10x5 reps

    Feeling great afterwards.

    Saturday:

    - press H, (1-2-3-4)x4, 1-2-3 - heavy...
    - pull-ups: 1-2-3-4, (1-2-3)x4

    Today's session was a real struggle with myself, but I made it.
     
  14. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Tuesday:

    - mobility drills
    - pull-ups L: 1-2-3, (1-2)x4
    - press M, 18kg: (1-2-3)x4, 1-2

    Today: day off

    justy-dlab-minisize.jpg
    Old photo from SFG2, by my favorite photographer: DLAB (Italy).
     
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  15. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Great time.
     
  16. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Yes, indeed.
     
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  17. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Thursday:

    - pull-ups H: (1-2-3-4-5)x2, (1-2-3-4)x3
    - press L: (1-2)x4, 1.

    At the evening we were celebrating with ladies from our gym 9 years of Functional Training in Prague.

    Girls, thank you for your trust and for all of this years!

    futr-9let.jpg
     
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  18. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Saturday's training:

    1. mobility (and coffee) first :)
    2. presses, 18kg, heavy day... and it feels heavy (again): (1-2-3-4)x5
    3. pull-ups M: (1-2-3-4)x2, (1-2-3)x3
    4. that's more than enough for today!

     
  19. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    10452419_10201074695069004_1400735477_o.jpg
     
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  20. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Last week I had stomach flu - I gotta say that it was king of "weight loss program"... I was able to did only basic program = presses & pull-ups.

    Monday:

    - press M, 18kg: (1-2-3)x5
    - pull-ups L: (1-2-3)x2, (1-2)x3

    Tuesday: off

    Wednesday:

    - mobility drills
    - pull-ups H: (1-2-3-4-5)x3, (1-2-3-4)x2
    - press L, 18kg: (1-2)x5

    Thursday: off

    Friday:

    - press, H, 18kg: 1-2-3-4-5, (1-2-3-4)x4
    - pull-ups M: (1-2-3-4)x3, (1-2-3)x2

    Sunday: autumn walk.

    jesien2.jpg
     
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