Well actually this month has been pretty slack. Each month I allow myself one day off for each weekend on the calendar, and aim to complete more exercise sessions than there are days in the month. Normally I achieve this fairly easily, as I often do something before work as well as at lunch - and was doing Pump and WRN on Tuesday evenings.
This month, between being ill, other commitments and just being plain lazy, I've not done very well at all - only 21 sessions for 30 days.
My diet has improved somewhat though, so that's a good sign. The weight is still hovering around about half a stone heavier than I would like.
July is the month when I will manage (finally!) to put the healthy eating and exercising together, and kick some proper ass. Watch this space!
Tuesday 30 June 2009
Monday 29 June 2009
Monday 29th
Body balance. It felt a little easier this time, not sure why. Arms hurt the next day though!
Sunday 28 June 2009
Sunday 28th
Race For Life - 5k "run."
not sure whether I should count this as exercise or not. These days 5k is not far for me, plus I walked a lot of it because I did it with my sister, and it was hot, and the people who do race for life don't really do race manners (getting out the way if you stop running to walk).
Did it in 41 minutes any way.
not sure whether I should count this as exercise or not. These days 5k is not far for me, plus I walked a lot of it because I did it with my sister, and it was hot, and the people who do race for life don't really do race manners (getting out the way if you stop running to walk).
Did it in 41 minutes any way.
Thursday 25 June 2009
Thursday 25th
I had a PT session first thing, so I went in a little early to do a cardio warm up...
Cross Trainer 1 minute sprint intervals - 10 minutes (phew!)
Stepper - 10 minutes at level 6
Then my PT turned up and the pain started...
squats on an up-turned BOSU x 20
forward & side lunges x 10 each side
stork stance x 10 each side
stability ball balance & twist (balancing on the ball on your knees, arms out in front then twist from side to side without falling off!)
cross-over heel taps x 10
(that's just the warm up!)
up-turned BOSU squats - 12kg x 12
lunges with front foot on BOSU - 12 kg x 12 each leg
Box jumps x 12 (with 3 raisers)
single leg dead lifts - 10kg
Incline Dumbell Press - 4kg each arm
Split stance low row - 6.25kg x 12 each side
Reverse crunches x 12
straight leg heel taps x 12
All I can say is... ouch.
Also, when I woke up the next morning I wasn't in too much pain. Perhaps a sign I should increase some of the weights for this. *gulp*
Cross Trainer 1 minute sprint intervals - 10 minutes (phew!)
Stepper - 10 minutes at level 6
Then my PT turned up and the pain started...
squats on an up-turned BOSU x 20
forward & side lunges x 10 each side
stork stance x 10 each side
stability ball balance & twist (balancing on the ball on your knees, arms out in front then twist from side to side without falling off!)
cross-over heel taps x 10
(that's just the warm up!)
up-turned BOSU squats - 12kg x 12
lunges with front foot on BOSU - 12 kg x 12 each leg
Box jumps x 12 (with 3 raisers)
single leg dead lifts - 10kg
Incline Dumbell Press - 4kg each arm
Split stance low row - 6.25kg x 12 each side
Reverse crunches x 12
straight leg heel taps x 12
All I can say is... ouch.
Also, when I woke up the next morning I wasn't in too much pain. Perhaps a sign I should increase some of the weights for this. *gulp*
Wednesday 24 June 2009
Tuesday 23 June 2009
Tuesday 23rd
Well I had a slack couple of days, didn't do much at all. So I decided I should make up for it when I went to Body Pump...
Warm up 10kg
Squats 15kg
Chest 10kg
Glutes, back, hamstrings 12.5kg
triceps 7.5kg
biceps 7.5kg
lunges 7.5kg
shoulders 7.5kg (and 2 x 2kg for the lateral raises) - still going steady on the shoulders after last week's little injury.
abs 5kg
then it was the last week of Womens Running Network - we ran about 6km, I wore my wrist weights, and it was bloody hot.
Warm up 10kg
Squats 15kg
Chest 10kg
Glutes, back, hamstrings 12.5kg
triceps 7.5kg
biceps 7.5kg
lunges 7.5kg
shoulders 7.5kg (and 2 x 2kg for the lateral raises) - still going steady on the shoulders after last week's little injury.
abs 5kg
then it was the last week of Womens Running Network - we ran about 6km, I wore my wrist weights, and it was bloody hot.
Saturday 20 June 2009
Saturday 20th
neck still hurting, but can't be doing with all this sitting around!
Body Pump -
warm-up 10kg
squats 12.5kg
chest 10kg
glutes, back & hamstrings 12.5 kg (not for clean & press due to neck - just used a weighted bar for that)
triceps 5kg
biceps 5kg
lunges 7.5kg
skipped shoulders as we were running late - good job since I couldn't do it any way!
abs - 5kg
The trainer was in a very energetic mood again, and we had old tracks for everything up to the lunges and abs, which were from 69.
New release soon, am actually quite looking forward to it!
Body Pump -
warm-up 10kg
squats 12.5kg
chest 10kg
glutes, back & hamstrings 12.5 kg (not for clean & press due to neck - just used a weighted bar for that)
triceps 5kg
biceps 5kg
lunges 7.5kg
skipped shoulders as we were running late - good job since I couldn't do it any way!
abs - 5kg
The trainer was in a very energetic mood again, and we had old tracks for everything up to the lunges and abs, which were from 69.
New release soon, am actually quite looking forward to it!
Friday 19 June 2009
Friday 29th
Neck still hurting like a mofo, so skipped the gym. Did some yoga in the morning though, which made my arms hurt!
Thursday 18 June 2009
Thursday 18th
Managed to pull something in my neck on the way to the gym this morning - ouch! Still carried on and went, but didn't get much done!
Cross trainer - 8 minutes of 1 minute sprint intervals
I attempted some abs but ultimately found that I was unable to do much without making strange yelping noises, so I gave up!
Cross trainer - 8 minutes of 1 minute sprint intervals
I attempted some abs but ultimately found that I was unable to do much without making strange yelping noises, so I gave up!
Wednesday 17 June 2009
Wednesday 17th
Was sick Tuesday so couldn't make Pump or running - very annoyed.
Did a lunch time spin class on Wednesday.
Did a lunch time spin class on Wednesday.
Monday 15 June 2009
Monday 15th
Early morning session again - 6 minutes of 1-minute sprint intervals on the cross trainer followed by abs:
stability ball crunch x 12
side jacknife x 10
stability ball side raises x 12 each side
2 sets
Lunch time Body Balance class
stability ball crunch x 12
side jacknife x 10
stability ball side raises x 12 each side
2 sets
Lunch time Body Balance class
Sunday 14 June 2009
Sunday 14th
Took a friend for a run this morning, we did The Steps Of Doom, which are good for running posture and generally making your legs feel like you've left them somewhere else.
I only ran up them 3 times, as I've not done them in a while. I think the run there and back was only about 3k. We're going back on Thursday evening.
I've actually spent some time today planning some food for the week, preparing salads etc so that I can actually eat healthily. Fingers crossed. Am planning to lose 2 pounds this week.
I only ran up them 3 times, as I've not done them in a while. I think the run there and back was only about 3k. We're going back on Thursday evening.
I've actually spent some time today planning some food for the week, preparing salads etc so that I can actually eat healthily. Fingers crossed. Am planning to lose 2 pounds this week.
Saturday 13 June 2009
Saturday 13th
Couldn't do Spin this morning as I did it yesterday so I just went in for Body Pump. The class was really busy - we ran out of space and weight bars! This meant the instructor was super-hyped and made us do loads of extra "little ones" where you just don't straighten your legs between squats, chest presses, pretty much everything. It also inspired me to put my weights up for some of the tracks.
Warm up - 7.5kg
Squats - 15kg
Chest - 10kg
Glutes, back and hamstrings - 12.5kg
Triceps - 5kg
Biceps - 5kg
Lunges - 7.5kg (and 2 x 3kg for the last bit) - she went really mental for this bit and we lunged onto a box step!
Shoulders - 7.5 kg (and 2 x 3kg for the lateral raises)
Abs - 5kg
Finished the class thoroughly knackered but pretty pleased with myself and headed to Tesco to buy some healthy food. Have now eaten healthy food and am craving chocolate and naughty food like you wouldn't believe. I need to sort my shit out.
Warm up - 7.5kg
Squats - 15kg
Chest - 10kg
Glutes, back and hamstrings - 12.5kg
Triceps - 5kg
Biceps - 5kg
Lunges - 7.5kg (and 2 x 3kg for the last bit) - she went really mental for this bit and we lunged onto a box step!
Shoulders - 7.5 kg (and 2 x 3kg for the lateral raises)
Abs - 5kg
Finished the class thoroughly knackered but pretty pleased with myself and headed to Tesco to buy some healthy food. Have now eaten healthy food and am craving chocolate and naughty food like you wouldn't believe. I need to sort my shit out.
Friday 12 June 2009
Friday 12th
Did a lunch time spin class, it was effing hard work. There were only 5 of us there but that probably meant we worked harder. My legs were like jelly walking down the stairs to the changing room!
Thursday 11 June 2009
Thursday 11th
Had a PT session this morning so went in early to wam up on the cross trainer.
5 minutes warm up at level 5 then 7.5 minutes of 1 minute sprint intervals.
Didn't do exercise in my PT session as we did measurements, goals etc. I have 37% body fat which is a bit above where it should be. We think I could stand to lose about a stone or so. Am starting to take fish oils and multivitamins. And I need to sort out my diet, which we all knew any way.
5 minutes warm up at level 5 then 7.5 minutes of 1 minute sprint intervals.
Didn't do exercise in my PT session as we did measurements, goals etc. I have 37% body fat which is a bit above where it should be. We think I could stand to lose about a stone or so. Am starting to take fish oils and multivitamins. And I need to sort out my diet, which we all knew any way.
Tuesday 9 June 2009
Tuesday 9th
Body Pump after work. Ouch.
Warm up - 7.5kg
Squats - 12.5 kg
chest - 7.5kg
glutes, back and hamstrings - 12.5kg
triceps - 5kg
biceps - 5kg
lunges - 7.5kg (and 2 x 3kg hand weights for the last bit)
shoulders - 5kg (and 2 x 3kg hand weights for the lateral raises)
abs - 5kg for the extensions etc
After Pump was Womens Running Network, with my natty new wrist weights. I think we ran about 6k in total. The weights made it harder, I was out of breath quicker and my shoulders hurt like nobody's business by the end of it. I LOVE them!
Warm up - 7.5kg
Squats - 12.5 kg
chest - 7.5kg
glutes, back and hamstrings - 12.5kg
triceps - 5kg
biceps - 5kg
lunges - 7.5kg (and 2 x 3kg hand weights for the last bit)
shoulders - 5kg (and 2 x 3kg hand weights for the lateral raises)
abs - 5kg for the extensions etc
After Pump was Womens Running Network, with my natty new wrist weights. I think we ran about 6k in total. The weights made it harder, I was out of breath quicker and my shoulders hurt like nobody's business by the end of it. I LOVE them!
Monday 8 June 2009
Monday 8th
Well having missed the first half of last week through sickness, I missed the second half through lack of motivation!
Am back today with a vengeance though!
Went to the gym before work:
Stability ball press up - 12, 10, 8
Side lunge/tricep pull down - 10kg x 12 (think I can increase weight on this next time)
Squat/pull back - 22.5kg x 12
Cross trainer - one minute sprint intervals - 6 minutes
Stability ball crunch x 12
Side jacknife x 10
Stability ball side raises x 12 (each side)
2 sets
Lunch time - Body Balance class. We did abs and hamstrings today. Bloody hurt.
My trainer gave me a belated birthday present - wrist weights. She expects to see me wearing them for running club tomorrow, and I hate to disappoint! Beefcake!!
Really need to start doing the lower body exercises that are part of my program. Thing is, I keep leaving the sheet at home, and I can't remember them without it. Also I'm rubbish and I know they'll hurt so I don't make much effort to remember them. Bad Bubbles!
Am back today with a vengeance though!
Went to the gym before work:
Stability ball press up - 12, 10, 8
Side lunge/tricep pull down - 10kg x 12 (think I can increase weight on this next time)
Squat/pull back - 22.5kg x 12
Cross trainer - one minute sprint intervals - 6 minutes
Stability ball crunch x 12
Side jacknife x 10
Stability ball side raises x 12 (each side)
2 sets
Lunch time - Body Balance class. We did abs and hamstrings today. Bloody hurt.
My trainer gave me a belated birthday present - wrist weights. She expects to see me wearing them for running club tomorrow, and I hate to disappoint! Beefcake!!
Really need to start doing the lower body exercises that are part of my program. Thing is, I keep leaving the sheet at home, and I can't remember them without it. Also I'm rubbish and I know they'll hurt so I don't make much effort to remember them. Bad Bubbles!
Thursday 4 June 2009
Thursday 4th
Went to the gym before work - 8 minutes of 1 minute sprint intervals on the cross trainer (level 5) then some abs:
stability ball crunch x 12
side jacknife x 10
Stability ball side raises x 12 (each side)
Two sets
stability ball crunch x 12
side jacknife x 10
Stability ball side raises x 12 (each side)
Two sets
Wednesday 3 June 2009
Wednesday 3rd
Well I was ill most of the weekend so I didn't get to the gym until Wednesday. Did a spin class, it was painful!
Monday 1 June 2009
Saturday 30th
Worked this morning doing PC moves - moving 20 PC with monitors etc from one building to another, plugging them in, etc etc. Lots of lifting and blah blah.
Gym afterwards:
Stability ball push up - 12, 10, 8
Side lunge/tricep pull down - 10kg x 12
Squat and pull back - 22.5kg x 12
3 sets.
Went up on my weights for the squat and pull back, it bloody hurt but when I first started this program I could barely manage 12 at that weight so am quite pleased. Need to work on the push ups tho!
Abs:
Stability ball full crunch x 12
Side jacknife x 10
Stability ball side raises x 12 (each side)
Gym afterwards:
Stability ball push up - 12, 10, 8
Side lunge/tricep pull down - 10kg x 12
Squat and pull back - 22.5kg x 12
3 sets.
Went up on my weights for the squat and pull back, it bloody hurt but when I first started this program I could barely manage 12 at that weight so am quite pleased. Need to work on the push ups tho!
Abs:
Stability ball full crunch x 12
Side jacknife x 10
Stability ball side raises x 12 (each side)
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