PT session this morning - lots of mental cardio involving a BOSU. Legs hurt a lot but it was good.
Can' remember exactly what we did but it was tough!
Friday 29 May 2009
Thursday 28 May 2009
Thursday 28th
Session before work this morning...
BOSU squats x 20
double heel tap/reverse crunch 2 x 10
hamstring crunches 2 x 10
Stability ball press up 12, 10, 8, 8 (ball under shins)
Side lunge/tricep pull down 10kg x 12
squat/pull back 20kg x 12
4 sets
Cross trainer 1 minute sprint intervals - 6 minutes (shortened because the air con is still broken and someone shocked me with some good news that make me lose my concentration)
Stability ball crunch x 12
Side jacknife x 10
Stability ball side raises x 12 (each side
2 sets
Legs are still sore from Pump on Tuesday! Must have been a good workout.
PT session tomorrow, bring it on!
BOSU squats x 20
double heel tap/reverse crunch 2 x 10
hamstring crunches 2 x 10
Stability ball press up 12, 10, 8, 8 (ball under shins)
Side lunge/tricep pull down 10kg x 12
squat/pull back 20kg x 12
4 sets
Cross trainer 1 minute sprint intervals - 6 minutes (shortened because the air con is still broken and someone shocked me with some good news that make me lose my concentration)
Stability ball crunch x 12
Side jacknife x 10
Stability ball side raises x 12 (each side
2 sets
Legs are still sore from Pump on Tuesday! Must have been a good workout.
PT session tomorrow, bring it on!
Wednesday 27 May 2009
Wednesday 27th
I missed spin at lunch today, which was annoying. I did manage to get to the gym before work though:
Cross Trainer 1 minute sprint intervals - 8 minutes
Stability ball full crunches x 12
Side jacknife x 10
Stability ball side raises x 12 (each side)
Two sets.
Am achey from Pump yesterday but not too bad. Considering putting my weights up next week.
Cross Trainer 1 minute sprint intervals - 8 minutes
Stability ball full crunches x 12
Side jacknife x 10
Stability ball side raises x 12 (each side)
Two sets.
Am achey from Pump yesterday but not too bad. Considering putting my weights up next week.
Tuesday 26th
Tuesday is Ridiculous day in Bubblesville.
Body Pump:
Warm-up 7.5kg
Squats 12.5 kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 7.5kg (and a 5kg plate for the last set)
Biceps 7.5kg
Lunges 7.5kg (and 2 x 3kg for the last set)
Shoulders 7.5kg (and 2 x 3kg for the side raises)
Abs 5kg
Then Womens Running Network - 1 hour. We had a few stops but not as many as normal. Ran round Hudson's Field, up the steep part and then down the path in the centre before back to the gym to stretch off.
It was really hard, there were points in Pump where I felt physically sick and thought I might drop my weight. I've missed running club the last two weeks through illness, and I missed Pump last week. Am glad I stuck it out and did both this week, I felt pretty good when I'd finished!
(sore today though!)
Body Pump:
Warm-up 7.5kg
Squats 12.5 kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 7.5kg (and a 5kg plate for the last set)
Biceps 7.5kg
Lunges 7.5kg (and 2 x 3kg for the last set)
Shoulders 7.5kg (and 2 x 3kg for the side raises)
Abs 5kg
Then Womens Running Network - 1 hour. We had a few stops but not as many as normal. Ran round Hudson's Field, up the steep part and then down the path in the centre before back to the gym to stretch off.
It was really hard, there were points in Pump where I felt physically sick and thought I might drop my weight. I've missed running club the last two weeks through illness, and I missed Pump last week. Am glad I stuck it out and did both this week, I felt pretty good when I'd finished!
(sore today though!)
Sunday 24 May 2009
Sunday 24th
I actually managed to get to the gym today...
BOSU squats x 20
double heel tap/reverse crunch - 2 x 10
hamstring crunches - 2 x 10
I opened the front door over my toe this morning and it's not too happy with me so I skipped the lower body workout I was meant to do (naughty!) and just did upper body and abs.
Stability ball push up (ball under shins) - 12, 10, 8, 6 (I'm a wuss!)
Side lunge/tricep rope pull down - 7.5kg x 12
Squat/rope pull - 20kg x 12
4 sets of those
Then 1 minute sprint intervals on the cross trainer at level 5, for 6 minutes
Stability ball full crunch x 12
Side jacknife x 8 (getting better at not falling on my ass for this!)
Stability ball side raises x 12 (each side)
then I stretched and faffed a bit before coming home.
Hoping to attempt another Gym Junkies workout this afternoon.
BOSU squats x 20
double heel tap/reverse crunch - 2 x 10
hamstring crunches - 2 x 10
I opened the front door over my toe this morning and it's not too happy with me so I skipped the lower body workout I was meant to do (naughty!) and just did upper body and abs.
Stability ball push up (ball under shins) - 12, 10, 8, 6 (I'm a wuss!)
Side lunge/tricep rope pull down - 7.5kg x 12
Squat/rope pull - 20kg x 12
4 sets of those
Then 1 minute sprint intervals on the cross trainer at level 5, for 6 minutes
Stability ball full crunch x 12
Side jacknife x 8 (getting better at not falling on my ass for this!)
Stability ball side raises x 12 (each side)
then I stretched and faffed a bit before coming home.
Hoping to attempt another Gym Junkies workout this afternoon.
Saturday 23rd
I got up too late to go to the gym - it would have been horrendously crowded by 10am. So I stayed in and did a workout from GymJunkies which almost broke me...
Squats x 25
Hopscotch - 30 seconds max effort
Push Ups x 25
Hopscotch - 30 seconds max effort
You're meant to do 4-8 rounds of that. I managed 4 and decided that was enough, considering I had a hangover and it was really bloody tough!
I had intended to go to the gym in the afternoon... but I'm fairly rubbish and was distracted by the pub.
Squats x 25
Hopscotch - 30 seconds max effort
Push Ups x 25
Hopscotch - 30 seconds max effort
You're meant to do 4-8 rounds of that. I managed 4 and decided that was enough, considering I had a hangover and it was really bloody tough!
I had intended to go to the gym in the afternoon... but I'm fairly rubbish and was distracted by the pub.
Friday 22 May 2009
Friday 22nd
I finished work at 12 today. The plan was to head straight to the gym and do my program before Spin at 1.15.
What actually happened was I got talking to a girl in the changing rooms who has lost 15.5 stone since last time I saw her. I didn't even recognise her. Very inspiring.
When I eventually wandered up the stairs to the gym...
Cross trainer - 1 minute sprint intervals - 6 minutes (level 5)
Spin class - 30 minutes (really tough today!)
Stability ball crunches - 2 x 12
Side jacknife - 2 x 8
Stability ball side extensions - 2 x 12 (each side)
am off out to a wedding reception tonight. Need to try really hard not to get plastered!
What actually happened was I got talking to a girl in the changing rooms who has lost 15.5 stone since last time I saw her. I didn't even recognise her. Very inspiring.
When I eventually wandered up the stairs to the gym...
Cross trainer - 1 minute sprint intervals - 6 minutes (level 5)
Spin class - 30 minutes (really tough today!)
Stability ball crunches - 2 x 12
Side jacknife - 2 x 8
Stability ball side extensions - 2 x 12 (each side)
am off out to a wedding reception tonight. Need to try really hard not to get plastered!
Thursday 21 May 2009
Thursday 21st
AM:
Was late to the gym this morning due to faffing about at home. Still managed to fit in a reasonable workout though.
Cross Trainer 1 min sprint intervals - 10 minutes
Side Jacknife - 2 x 12 (getting better I think)
Stability ball side raises - 2 x 12 (each side)
Lunchtime: Gym Train (otherwise known as Monster Class of Doom)
upright bike - 1.5k, level 5 - 3 mins 15
bench jumps x 50 (I cheated and only had one step - should have been 4!)
rower - 500m, level 6 - 2 mins 17
Shoulder press - 15kg x 20
bench step-ups - 30 x 8kg (each hand) - 4 steps
skipped the chest press on account of the fact I don't trust myself not to drop the 20kg weight onto my own face by this point in the session!)
Treadmill - 800m, 3% incline. Didn't do all of this as the air con at the gym is broken again, and I couldn't breathe.
I have the afternoon off work tomorrow, thinking of spending a lot of it in the gym. See if I can break myself!
Was late to the gym this morning due to faffing about at home. Still managed to fit in a reasonable workout though.
Cross Trainer 1 min sprint intervals - 10 minutes
Side Jacknife - 2 x 12 (getting better I think)
Stability ball side raises - 2 x 12 (each side)
Lunchtime: Gym Train (otherwise known as Monster Class of Doom)
upright bike - 1.5k, level 5 - 3 mins 15
bench jumps x 50 (I cheated and only had one step - should have been 4!)
rower - 500m, level 6 - 2 mins 17
Shoulder press - 15kg x 20
bench step-ups - 30 x 8kg (each hand) - 4 steps
skipped the chest press on account of the fact I don't trust myself not to drop the 20kg weight onto my own face by this point in the session!)
Treadmill - 800m, 3% incline. Didn't do all of this as the air con at the gym is broken again, and I couldn't breathe.
I have the afternoon off work tomorrow, thinking of spending a lot of it in the gym. See if I can break myself!
Wednesday 20th
Tuesday off due to illness - think it's stress related, which is irritating when it stops me from doing the one thing that helps with stress!
Any way, Wednesday.
AM: Program (without lower body due to lack of time)
Double tap & reverse crunch - 2 x 10
Hamstring crunch - 2 x 10
Upper Body Superset:
Stability ball press-ups (ball under thighs) - 3 x 12
Side lunge & tricep rope - 3 x 12 @ 7kg
Squat & row - 3 x 12 @ 20kg (ouch!)
Abs Superset:
Stability ball crunch - 2 x 12
Side jacknife - 2 x 12 (and muchos falling on my ass)
Stability ball side raises - 2 x 12 (each side)
Lunch time - Spin class.
Any way, Wednesday.
AM: Program (without lower body due to lack of time)
Double tap & reverse crunch - 2 x 10
Hamstring crunch - 2 x 10
Upper Body Superset:
Stability ball press-ups (ball under thighs) - 3 x 12
Side lunge & tricep rope - 3 x 12 @ 7kg
Squat & row - 3 x 12 @ 20kg (ouch!)
Abs Superset:
Stability ball crunch - 2 x 12
Side jacknife - 2 x 12 (and muchos falling on my ass)
Stability ball side raises - 2 x 12 (each side)
Lunch time - Spin class.
Monday 18th May
I've decided to do one post per day for workouts, so I can see where I am.
I missed working out on Saturday (because I spent all day lugging PCs around at work) and Sunday (because I was hungover)...
Monday - Body Balance class. It hurt more than usual, and I fell over more than usual. Possibly (probably) due to the hangover from Saturday night. Am gutted there's no class next week because of the bank holiday.
I missed working out on Saturday (because I spent all day lugging PCs around at work) and Sunday (because I was hungover)...
Monday - Body Balance class. It hurt more than usual, and I fell over more than usual. Possibly (probably) due to the hangover from Saturday night. Am gutted there's no class next week because of the bank holiday.
Monday 18 May 2009
Motivation
People often ask me how I manage to get myself out of bed and into the gym before work... Here are some handly tricks I use...
- I have a big celebrity calendar with pictures to inspire me. Last year it was Pink, that worked quite well. This year it's Jordan, she's air-brushed to fuck and it's all a bit wrong, but it'll do. I allow myself one day off for each weekend in the month, and write that in marker at the top of the page. I put a tick for every time I exercise (so two if I do two sessions that day) and a cross for any days off. At the end of the month the idea is to have only as many crosses as days off you allowed at the beginning. I've also been trying to get more ticks than there were days in the month (not by being superwoman, just by doing more than one session in a day)
- I pack work clothes etc before going to bed and leave my gym kit out on the side. It's easier to just put on the kit, grab the bag and walk to the gym than to faff about unpacking etc.
- In winter, I turn the heating and hot water off before going to bed. When the alarm goes off in the morning, I either get up and out of the house quickly, or I have to switch it all on and wait around for it to heat up.
- I still don't switch the hot water on in the summer. I end up competing with myself to see how many days in a row I can leave it switched off. My gas bills are not too bad these days!
- I have a brilliant PT who sets me ridiculous exercises and feels that she's failed if I'm able to walk after seeing her. (see previous post for examples of said exercises)
- www.GymJunkies.com. Vic is doing a 30-Day Shred for summer at the moment, which means progress videos, advice, tips and a lot of other people commenting about how well they're doing.
- Lunch time classes at the gym are brilliant for stressful days at work. It's usually the same bunch of people too so you get to know each other and even (gasp!) look forward to them
- I download (or use Spotify for) the tracks used in Body Pump and Spin classes. There are certain songs I can't hear without feeling like my legs should be hurting!
- For running, I have to sign up for a race or I just let myself lunch out the training too often. My next proper race is the Great South in October.
- On days when I feel like crap, I tell myself, ok you can do 10 minutes easy on the cross trainer and then see how you feel. Then at least I've done 10 minutes exercise. I usually carry on though. It's just the getting myself there that's a problem!
- I have one of those door gym bar things in my bedroom doorway. It mocks me if I don't use it once a day!
Sunday 17 May 2009
Friday 15 May 2009
Why can't I reply to comments on my blog?!
Ok. Well the stupid migraine hung around until yesterday afternoon, so I took Thursday as a rest day in the end. Though I did do overtime at work scrabbling about under desks putting in network cables. Not sure if I can count that as exercise.
Friday - PT session.
Cross trainer, 10 mins level 5 (with a bit of a sprint at the end)
stepper, 3 mins level 6 (stopped early when my PT turned up)
New program today, so we spent the half hour running through it. You know you're in for a beating when she grins and goes "this one's really tough, I might do it myself later!"
The new program is:
Warm-up:
20 quick BOSU squats
10 quick lateral lunges
10 single-leg squats, touching the floor at the bottom
hip flexor wall stretch
10 double tap and reverse crunch x 2
12 hamstring crunches x 2
The weights are tri-sets, I'm meant to do 4 sets of each but as we were only doing a quick run-through I did one set of each. Am yet to figure out how I manage to do more than one set without dying.
Squat dumbell jumps - 2 x 6kg x 12
walking lunges - 2 x 6kg x 12
bench step-ups - 2 x 6kg x 12 (that's "bench" as in the weight bench people sit on to lift weights)
Before the next set of exercises I do 6-8 minutes of 1-minute sprint intervals on the cross trainer.
ball press ups x 12 (start with thighs on the ball - have to graduate to just toes on the ball)
side lungh & tricep rope pull down - 7.5kg x 12
squat & row - 20kg x 12
ball crunch -full extension on the ball (basically bending over backwards) x 12
side jacknife (like a normal one but the ball comes up to one side and you twist your body) x 12
ball side raises x 12
It's one of those programs that hurts and makes you feel a bit sick... but you know it's going to be doing you a lot of good. Am actually gutted that I can't get to the gym tomorrow to try this one out properly. It'll have to wait til Sunday...
PS I keep trying to reply to comments on my blog and it won't let me. Does anyone know why? How do I fix it? A prize to whoever can fix it for me!
Friday - PT session.
Cross trainer, 10 mins level 5 (with a bit of a sprint at the end)
stepper, 3 mins level 6 (stopped early when my PT turned up)
New program today, so we spent the half hour running through it. You know you're in for a beating when she grins and goes "this one's really tough, I might do it myself later!"
The new program is:
Warm-up:
20 quick BOSU squats
10 quick lateral lunges
10 single-leg squats, touching the floor at the bottom
hip flexor wall stretch
10 double tap and reverse crunch x 2
12 hamstring crunches x 2
The weights are tri-sets, I'm meant to do 4 sets of each but as we were only doing a quick run-through I did one set of each. Am yet to figure out how I manage to do more than one set without dying.
Squat dumbell jumps - 2 x 6kg x 12
walking lunges - 2 x 6kg x 12
bench step-ups - 2 x 6kg x 12 (that's "bench" as in the weight bench people sit on to lift weights)
Before the next set of exercises I do 6-8 minutes of 1-minute sprint intervals on the cross trainer.
ball press ups x 12 (start with thighs on the ball - have to graduate to just toes on the ball)
side lungh & tricep rope pull down - 7.5kg x 12
squat & row - 20kg x 12
ball crunch -full extension on the ball (basically bending over backwards) x 12
side jacknife (like a normal one but the ball comes up to one side and you twist your body) x 12
ball side raises x 12
It's one of those programs that hurts and makes you feel a bit sick... but you know it's going to be doing you a lot of good. Am actually gutted that I can't get to the gym tomorrow to try this one out properly. It'll have to wait til Sunday...
PS I keep trying to reply to comments on my blog and it won't let me. Does anyone know why? How do I fix it? A prize to whoever can fix it for me!
Wednesday 13 May 2009
Hapy hump day!
Ok... where was I...
Sunday - went for a short run. Can't get into the running at the moment, no idea how I could have managed a half marathon less than 2 months ago. I'm struggling with 5k at the moment. Any way yeah, about 30 minutes. Went for a reasonable walk at lunch time, but skipped the planned afternoon session because I'm a lazy bitch!
Monday - am gym session:
treadmill, 5 minute running as fas as I can
stepper, 10 minutes level 6
lunch time - Body Balance class
Tuesday - swimming before work, 40 lengths of the world's smallest pool.
pm: Body Pump class...
warm-up - 7.5kg
squats - 12.5kg
chest - 7.5kg
glutes, back & hamstrings - 12.5kg
triceps - 5kg (chicken - triceps always make me feel a bit sick!)
biceps - 5kg
lunges - 7.5kg (and 2 x 2kg weights for the bit at the end)
shoulders - 7.5kg (and 2 x 2kg weights for the lateral raises)
abs - 5kg for the crunches etc
I started running club but had to leave before we were even half way through because I had a migraine-type thing. No idea where it's come from but t's annoying. It's more visual disturbance and weird grogginess than pain.
Wednesday - early morning run - short one again, mainly because my legs were stiff from last night and am still a bit groggy from last night.
Food still bad, head still fuzzy. Not sure what tomorrow will entail, depends if I can see straight!
Sunday - went for a short run. Can't get into the running at the moment, no idea how I could have managed a half marathon less than 2 months ago. I'm struggling with 5k at the moment. Any way yeah, about 30 minutes. Went for a reasonable walk at lunch time, but skipped the planned afternoon session because I'm a lazy bitch!
Monday - am gym session:
treadmill, 5 minute running as fas as I can
stepper, 10 minutes level 6
lunch time - Body Balance class
Tuesday - swimming before work, 40 lengths of the world's smallest pool.
pm: Body Pump class...
warm-up - 7.5kg
squats - 12.5kg
chest - 7.5kg
glutes, back & hamstrings - 12.5kg
triceps - 5kg (chicken - triceps always make me feel a bit sick!)
biceps - 5kg
lunges - 7.5kg (and 2 x 2kg weights for the bit at the end)
shoulders - 7.5kg (and 2 x 2kg weights for the lateral raises)
abs - 5kg for the crunches etc
I started running club but had to leave before we were even half way through because I had a migraine-type thing. No idea where it's come from but t's annoying. It's more visual disturbance and weird grogginess than pain.
Wednesday - early morning run - short one again, mainly because my legs were stiff from last night and am still a bit groggy from last night.
Food still bad, head still fuzzy. Not sure what tomorrow will entail, depends if I can see straight!
Saturday 9 May 2009
I'll ache tomorrow...
So what started off last night as "I might catch a class at the gym tomorrow..." turned into a very active day. And very tiring!
Saturday - 45-minute Spin class. I think it's 45 minutes, possibly closer to the hour. Really good class, lots of jumps and sequences which I actually managed to keep up with this time - not bad for a Saturday morning! Sore bottom though, especially since I did spin on Wednesday this week as well!
Then a 1-hour Body Pump class:
warm-up - 7.5kg
squats - 11.5kg
chest - 7.5kg
glutes, back & hamstrings - 11.5kg
triceps - 7.5kg
biceps - 7.5kg
lunges - 7.5kg (and two 3kg weights at the end, when we also lunged backwards off the step)
shoulders - 7.5kg (and two 3kg weights for the lateral raises)
abs - 5kg weight for crunches, amr/leg extensions etc.
I put my weights up a little for most tracks. I figured I didn't have the usual Tuesday night excuse of having to get through Womens Running Network afterwards so I may as well go for it. The triceps track usually makes me feel sick as it is, so what possessed me to put my weights up for that I've no idea.
I'm sure when I was religiously going to Pump every Monday lunch time I was doing heavier weights for most stuff, perhaps I'm just nervous of it because I've not done Pump regularly for so long.
Any way, by the end of the biceps track my arms felt like they were hanging from my shoulders by a thread. I did surprisingly well on the lunges though - I seem to have a mental block where both push-ups (for the shoulder track) and lunges are concerned but I managed both without wanting to die this week. Even with the terrible three-quarter squats in the middle of the lunge track. Perhaps I am improving after all!
After Pump I was hoping to do the 1-hour Body Balance class, but found that it's been cancelled. I'm absolutely gutted, that class is perfect for after Pump and Spin. And it's just generally a really great class where you do things you wouldn't normally do upstairs in the gym on one of the mats. The instructor says she's trying to get it added to the timetable on Thursday evenings, so fingers crossed!
After a very long shower (to avoid screaming children after swimming lessons), I got dressed and was just pondering what I might do with my afternoon when I realised I'd agreed to go to my mum's for lunch. So I walked home and got changed, and considered the situation. In order to catch a bus to my mum's, I have to catch one into town, and then another back in this direction to my mum's. There is no direct bus, for some reason. I resent paying bus fare and was sure it wasn't too far to go - so I decided to walk.
7km later, mostly on a road with no path, and I arrived cranky and starving to find that lunch was late. I got a lift home after lunch!
Having already walked into town and back for the gym this morning, the step counter on my phone tells me I've walked 16.9km today. My feet hurt, and I think I deserve to spend my evening laying on the couch watching dvds!
Saturday - 45-minute Spin class. I think it's 45 minutes, possibly closer to the hour. Really good class, lots of jumps and sequences which I actually managed to keep up with this time - not bad for a Saturday morning! Sore bottom though, especially since I did spin on Wednesday this week as well!
Then a 1-hour Body Pump class:
warm-up - 7.5kg
squats - 11.5kg
chest - 7.5kg
glutes, back & hamstrings - 11.5kg
triceps - 7.5kg
biceps - 7.5kg
lunges - 7.5kg (and two 3kg weights at the end, when we also lunged backwards off the step)
shoulders - 7.5kg (and two 3kg weights for the lateral raises)
abs - 5kg weight for crunches, amr/leg extensions etc.
I put my weights up a little for most tracks. I figured I didn't have the usual Tuesday night excuse of having to get through Womens Running Network afterwards so I may as well go for it. The triceps track usually makes me feel sick as it is, so what possessed me to put my weights up for that I've no idea.
I'm sure when I was religiously going to Pump every Monday lunch time I was doing heavier weights for most stuff, perhaps I'm just nervous of it because I've not done Pump regularly for so long.
Any way, by the end of the biceps track my arms felt like they were hanging from my shoulders by a thread. I did surprisingly well on the lunges though - I seem to have a mental block where both push-ups (for the shoulder track) and lunges are concerned but I managed both without wanting to die this week. Even with the terrible three-quarter squats in the middle of the lunge track. Perhaps I am improving after all!
After Pump I was hoping to do the 1-hour Body Balance class, but found that it's been cancelled. I'm absolutely gutted, that class is perfect for after Pump and Spin. And it's just generally a really great class where you do things you wouldn't normally do upstairs in the gym on one of the mats. The instructor says she's trying to get it added to the timetable on Thursday evenings, so fingers crossed!
After a very long shower (to avoid screaming children after swimming lessons), I got dressed and was just pondering what I might do with my afternoon when I realised I'd agreed to go to my mum's for lunch. So I walked home and got changed, and considered the situation. In order to catch a bus to my mum's, I have to catch one into town, and then another back in this direction to my mum's. There is no direct bus, for some reason. I resent paying bus fare and was sure it wasn't too far to go - so I decided to walk.
7km later, mostly on a road with no path, and I arrived cranky and starving to find that lunch was late. I got a lift home after lunch!
Having already walked into town and back for the gym this morning, the step counter on my phone tells me I've walked 16.9km today. My feet hurt, and I think I deserve to spend my evening laying on the couch watching dvds!
Friday 8 May 2009
Guess who has the day off work...
That would be me then.
And how am I using my time? By dicking about, that's how.
Thursday - some inconsiderate idiot booked a meeting at the time I was meant to attend the Class of Doom at the gym, so I decided to just have Thursday as a rest day.
Friday - that would be today. Got up and went to the gym, a little later than usual. Plan was to do my program in full, but the weights bay was crowded with grunty men, including this one guy who always sounds like he's about to shit his pants. So I did a shorter version in order to get the hell out of there as quickly as possible...
three-quarter squats, 20kg x 12
double-pulse lunges, 20 kg x 12 (each leg)
only one set of those on account of close proximity to grunty man mentioned above
cable pulls, 6.5kg x 12 (each side)
military press, 2+2kg x 12
tricep extension on stability ball, 4+4kg x 12
bicep pull down, 20kg x 12
3 sets
crunch & hold - 40 seconds
marching plank x 30
stability ball back extension x 12
3 sets
jacknife x 12
stability ball plank single leg raise x 12
3 sets
Swimming 30 lengths. Pool is tiny though so I don't count this as exercise so much as a little relaxing float about.
I've just spent about 4 years looking on Youtube for video examples of these exercises, and have found a big fat zero, so you'll all have to just use your imaginations. Or if anyone is curious I guess you could ask and I'll try and describe it.
Am debating whether to do spin at lunch time, or go for a run later. Or perhaps not bother with either, and do some stretching and random stuff at home.
Food is still shocking but I'm working on it. Have been shopping and bought vegetables.
And how am I using my time? By dicking about, that's how.
Thursday - some inconsiderate idiot booked a meeting at the time I was meant to attend the Class of Doom at the gym, so I decided to just have Thursday as a rest day.
Friday - that would be today. Got up and went to the gym, a little later than usual. Plan was to do my program in full, but the weights bay was crowded with grunty men, including this one guy who always sounds like he's about to shit his pants. So I did a shorter version in order to get the hell out of there as quickly as possible...
three-quarter squats, 20kg x 12
double-pulse lunges, 20 kg x 12 (each leg)
only one set of those on account of close proximity to grunty man mentioned above
cable pulls, 6.5kg x 12 (each side)
military press, 2+2kg x 12
tricep extension on stability ball, 4+4kg x 12
bicep pull down, 20kg x 12
3 sets
crunch & hold - 40 seconds
marching plank x 30
stability ball back extension x 12
3 sets
jacknife x 12
stability ball plank single leg raise x 12
3 sets
Swimming 30 lengths. Pool is tiny though so I don't count this as exercise so much as a little relaxing float about.
I've just spent about 4 years looking on Youtube for video examples of these exercises, and have found a big fat zero, so you'll all have to just use your imaginations. Or if anyone is curious I guess you could ask and I'll try and describe it.
Am debating whether to do spin at lunch time, or go for a run later. Or perhaps not bother with either, and do some stretching and random stuff at home.
Food is still shocking but I'm working on it. Have been shopping and bought vegetables.
Wednesday 6 May 2009
Steps 2 days in a row? Are you mad?!
Yesterday morning was interesting. I'd not done The Steps Of Doom for a while, and my legs were, predictably, a little sore. So, what have I been up to?
Well...
Tuesday - was hoping to swim before work but found I was unable to get myself out of bed - more down to laziness than soreness, but I decided to just wander into work and settle for just the evening session for my day. Good job too!
Body Pump - 1 hour class. Low weights on the whole, mainly because I'd been eating rubbish all day and was worried about getting a migraine (I got one in the middle of Spin on Saturday and it lasted an eternity).
warm up - 7.5kg
squats - 10kg
chest - 7.5kg
glutes, back, hamstrings - 10kg
triceps - 5kg
biceps - 5kg
shoulders - 5kg (plus press-ups, and 2 x 2kg free weights - am not liking this release!)
lunges - 5kg (good god, those three-quarter squats and double-pulse lunges don't get any easier do they!)
abs - 5kg weight for the crunches etc.
And then... Well then I skipped the cool-down track to put my stuff away and hurriedly try to fling some food down my throat before Womens Running Network. And guess what. After 2 weeks of doing pacing work between lamp posts, the trainer decided to take us to The Steps. So we jogged out to the steps.
Womens Running Network is aimed at beginners or people who've not run for a long time. People come to start running, or to learn better technique. So it wasn't a mad dash session or anything like that. Everyone is very friendly and there's no competitive "I'm going to be first to the top" nonsense, which is nice. Because the group is made up mainly of beginners, we only went two-thirds of the way up on each round as well, which was handy for me and my poor aching calves!
Any way. A few trips up and down the steps, and we ran back to the gym for a bit of stretching. Then I came home and felt sorry for myself at being so horrifically tired.
Wednesday - Again, I was hoping to swim before work but I actually slept through my alarm. This NEVER happens. Am not sure whether I'm sleeping too much or too little. Any way, no gym before work.
Spin class at lunch - same trainer as yesterday's running club. She's really great at motivating and pushing us. But I think she has something missing from her head. You know the bit that goes "ooh that hurts, I'll stop" or "ooh I feel like shit today maybe I'll give it a rest and watch Loose Women..." She doesn't have it. It's been replaced by "ooh that hurts! Brilliant!" and "hmm my body seems to be conspiring to make me stop... I'll show it who's boss!" Also I think I may be catching what she has (case in point - Steps of Doom, on purpose, two days in a row).
So yes. A very sweaty, hardcore spin session. I do wish the gym would sort out their air conditioning. Still, at least the showers are fixed now. A cold shower can only be seen as "character building" for a few days, and then it just becomes a giant pain in the ass.
Having missed any sort of exercise this morning, I felt I should probably do something when I got home...
crunches with Pilates circle x 12
oblique crunches with Pilates circle x 12 (each side)
press ups x 12
bicep curls, 2kg each -x 50 (am experimenting with high reps/low weight - and I don't have any heavier weights)
Two sets of that. The Pilates circle is so obviously one of those pieces of exercise equipment people buy from the shopping channel and then put to good use collecting dust in the spare room - but it actually does make crunches more effective. Well I think so any way. Certainly makes them hurt more.
And that's me done, until tomorrow's Monster Class Of Doom. It has a more sensible name I'm sure. but it's basically 40 minutes of ouchie-ouchie-ouch (that's a technical term, by the way)
As for the food... well as the quote on my desk calendar said the other day, "I think I just ate my willpower." Am keeping a food diary, and to be honest it's making me a little ashamed at the amount of crap I allow to pass my lips in a day. Lots and lots and lots. to think I was wondering why I wasn't losing weight. Durrrrr. There is nothing "good for you" in a cinnamon danish, no matter how you try to dress it up.
If anyone has any tips on how to stop my hands reaching for food and stuffing it into my mouth on a pretty much permanent basis PLEASE TELL ME!
That's it for now. More tomorrow possibly.
Well...
Tuesday - was hoping to swim before work but found I was unable to get myself out of bed - more down to laziness than soreness, but I decided to just wander into work and settle for just the evening session for my day. Good job too!
Body Pump - 1 hour class. Low weights on the whole, mainly because I'd been eating rubbish all day and was worried about getting a migraine (I got one in the middle of Spin on Saturday and it lasted an eternity).
warm up - 7.5kg
squats - 10kg
chest - 7.5kg
glutes, back, hamstrings - 10kg
triceps - 5kg
biceps - 5kg
shoulders - 5kg (plus press-ups, and 2 x 2kg free weights - am not liking this release!)
lunges - 5kg (good god, those three-quarter squats and double-pulse lunges don't get any easier do they!)
abs - 5kg weight for the crunches etc.
And then... Well then I skipped the cool-down track to put my stuff away and hurriedly try to fling some food down my throat before Womens Running Network. And guess what. After 2 weeks of doing pacing work between lamp posts, the trainer decided to take us to The Steps. So we jogged out to the steps.
Womens Running Network is aimed at beginners or people who've not run for a long time. People come to start running, or to learn better technique. So it wasn't a mad dash session or anything like that. Everyone is very friendly and there's no competitive "I'm going to be first to the top" nonsense, which is nice. Because the group is made up mainly of beginners, we only went two-thirds of the way up on each round as well, which was handy for me and my poor aching calves!
Any way. A few trips up and down the steps, and we ran back to the gym for a bit of stretching. Then I came home and felt sorry for myself at being so horrifically tired.
Wednesday - Again, I was hoping to swim before work but I actually slept through my alarm. This NEVER happens. Am not sure whether I'm sleeping too much or too little. Any way, no gym before work.
Spin class at lunch - same trainer as yesterday's running club. She's really great at motivating and pushing us. But I think she has something missing from her head. You know the bit that goes "ooh that hurts, I'll stop" or "ooh I feel like shit today maybe I'll give it a rest and watch Loose Women..." She doesn't have it. It's been replaced by "ooh that hurts! Brilliant!" and "hmm my body seems to be conspiring to make me stop... I'll show it who's boss!" Also I think I may be catching what she has (case in point - Steps of Doom, on purpose, two days in a row).
So yes. A very sweaty, hardcore spin session. I do wish the gym would sort out their air conditioning. Still, at least the showers are fixed now. A cold shower can only be seen as "character building" for a few days, and then it just becomes a giant pain in the ass.
Having missed any sort of exercise this morning, I felt I should probably do something when I got home...
crunches with Pilates circle x 12
oblique crunches with Pilates circle x 12 (each side)
press ups x 12
bicep curls, 2kg each -x 50 (am experimenting with high reps/low weight - and I don't have any heavier weights)
Two sets of that. The Pilates circle is so obviously one of those pieces of exercise equipment people buy from the shopping channel and then put to good use collecting dust in the spare room - but it actually does make crunches more effective. Well I think so any way. Certainly makes them hurt more.
And that's me done, until tomorrow's Monster Class Of Doom. It has a more sensible name I'm sure. but it's basically 40 minutes of ouchie-ouchie-ouch (that's a technical term, by the way)
As for the food... well as the quote on my desk calendar said the other day, "I think I just ate my willpower." Am keeping a food diary, and to be honest it's making me a little ashamed at the amount of crap I allow to pass my lips in a day. Lots and lots and lots. to think I was wondering why I wasn't losing weight. Durrrrr. There is nothing "good for you" in a cinnamon danish, no matter how you try to dress it up.
If anyone has any tips on how to stop my hands reaching for food and stuffing it into my mouth on a pretty much permanent basis PLEASE TELL ME!
That's it for now. More tomorrow possibly.
Monday 4 May 2009
You know you've worked hard when your legs are wobbling...
Ok, training...
Sunday short run - about 5k, it took me ages and was generally rubbish. I could say my ankle hurt or I was tired or whatever else but really I think it's more to do with being out of practise, and also stupid enough to leave very little time between breakfast and training.
Reverse Crunches - 12 x 1
Crunches with Pilates Circle - 12 x 2 (well I figure since the damn thing's just collecting dust I may as well use it!)
Oblique crunches with Pilates Circle - 12 x 2
Hanging Reverse Crunches - 10 x 1
Monday intentionally short run - decided to go for it with The Steps Of Doom. I've not done these since before my last race (over a month ago) so I knew it was going to hurt... I was right. I managed 4 trips to the top before I started to doubt my legs' ability to get me home. I think I might be sore tomorrow, which will be interesting since I have Body Pump and Running Club.
After 3 years of going to the gym and working moderately hard, the last month or so I've really been ramping it up, increasing my workouts through the week and also pushing harder in those sessions. But also it's finally time to admit I can't do this just through exercise. I need to sort my diet out. I've always said "oh I can either manage one or the other - diet or exercise..." NO MORE! This time I'm doing both. Since I'm currently doing very long days (especially on Tuesdays!) this means planning everything. I don't normally even plan from one month to the next, so this could be interesting. But I'll get nowhere without the proper food will I.
So here goes...
Sunday short run - about 5k, it took me ages and was generally rubbish. I could say my ankle hurt or I was tired or whatever else but really I think it's more to do with being out of practise, and also stupid enough to leave very little time between breakfast and training.
Reverse Crunches - 12 x 1
Crunches with Pilates Circle - 12 x 2 (well I figure since the damn thing's just collecting dust I may as well use it!)
Oblique crunches with Pilates Circle - 12 x 2
Hanging Reverse Crunches - 10 x 1
Monday intentionally short run - decided to go for it with The Steps Of Doom. I've not done these since before my last race (over a month ago) so I knew it was going to hurt... I was right. I managed 4 trips to the top before I started to doubt my legs' ability to get me home. I think I might be sore tomorrow, which will be interesting since I have Body Pump and Running Club.
After 3 years of going to the gym and working moderately hard, the last month or so I've really been ramping it up, increasing my workouts through the week and also pushing harder in those sessions. But also it's finally time to admit I can't do this just through exercise. I need to sort my diet out. I've always said "oh I can either manage one or the other - diet or exercise..." NO MORE! This time I'm doing both. Since I'm currently doing very long days (especially on Tuesdays!) this means planning everything. I don't normally even plan from one month to the next, so this could be interesting. But I'll get nowhere without the proper food will I.
So here goes...
Sunday 3 May 2009
The Dreaded First Post
Well Hello.
I've decided to set up this blog to track my exercise/nutrition/weight loss progress. Flab fighting, as the title says. Always good to get a title that states what you're up to.
Any way it's Monday morning so a good place to start I think. Off out for a run now, will update various stuff when I return. Hoorah!
I've decided to set up this blog to track my exercise/nutrition/weight loss progress. Flab fighting, as the title says. Always good to get a title that states what you're up to.
Any way it's Monday morning so a good place to start I think. Off out for a run now, will update various stuff when I return. Hoorah!
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