This is my planning for the week- four salads with protein to be added later, fruit for tmrw's breakfast, and cheese... Well if it's already grated in the fridge it just makes things easier doesn't it!
Monday 31 August 2009
This week's lunches
This is my planning for the week- four salads with protein to be added later, fruit for tmrw's breakfast, and cheese... Well if it's already grated in the fridge it just makes things easier doesn't it!
Month-end round-up
I've not done as well as I hoped this month. I've managed to stick to the no chocolate, no Coke rule, and have also given up Irn Bru - but my diet has still been pretty shocking, and I've not worked out as many times as I would have liked.
In August I worked out 25 times and had 10 days off. I think a lot of the days off were due to the overtime I've been doing starting to catch up with me. This month was the worst for extra hours - I did more than in May and June combined. From now on it should hopefully ease off a little, and I should be able to get to the gym more, and not feel so knackered.
Since I was out celebrating a friend's birthday last night, I pretty much wrote off this weekend as being full of bad food and generally a bit messy. I've allowed myself to drink a can of Coke and possibly eat some chocolate, for today only. Tomorrow the ban on Coke and chocolate continues.
In September I need to workout more than in August, start training properly for the Great South, and get my diet back on track.
In August I worked out 25 times and had 10 days off. I think a lot of the days off were due to the overtime I've been doing starting to catch up with me. This month was the worst for extra hours - I did more than in May and June combined. From now on it should hopefully ease off a little, and I should be able to get to the gym more, and not feel so knackered.
Since I was out celebrating a friend's birthday last night, I pretty much wrote off this weekend as being full of bad food and generally a bit messy. I've allowed myself to drink a can of Coke and possibly eat some chocolate, for today only. Tomorrow the ban on Coke and chocolate continues.
In September I need to workout more than in August, start training properly for the Great South, and get my diet back on track.
Sunday 30 August 2009
Sunday 30th
Despite having done Body Pump yesterday, and aching a little this morning, I decided it would be a good idea to go to the gym this morning and do my program...
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x9kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
I put my weights up for the squats... only by 1 kilo though! It felt ok so I might go up to 10 next time! I also think I should probably go up on the dead rows and maybe the sprint touch-backs too. No pain no gain, as they say!
Am out for a friend's birthday tonight, not planning to get too drunk but since I drink so rarely these days I'm prepared for the fact it might mean writing off tomorrow in terms of exercise. Still, I'll try and do something if I can.
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x9kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
I put my weights up for the squats... only by 1 kilo though! It felt ok so I might go up to 10 next time! I also think I should probably go up on the dead rows and maybe the sprint touch-backs too. No pain no gain, as they say!
Am out for a friend's birthday tonight, not planning to get too drunk but since I drink so rarely these days I'm prepared for the fact it might mean writing off tomorrow in terms of exercise. Still, I'll try and do something if I can.
Sunday - weekly weigh-in
Weight: 139 pounds (63kg) - a pound on!
Waist: 29" (73.6cm) - half an inch off
Hips: 35.5" (90cm) - half an inch off
Leg: 22" (56cm) - no change
Arm: 11" (27.9cm) - half an inch off
Calf: 14" (36cm) - no change
How the hell does that work, I've put on weight but still lost inches?! Bloody weird. My diet has been shocking the last few days though, far too much sugar. I'm going to give myself this long weekend to go mental and hopefully get it all out of my system, and then back on the straight and narrow on Tuesday.
I've done more weight sessions this week and hardly any cardio, so the weight increase could be down to my muscles getting more dense and thus weighing more. Who knows with these things though! I'll just keep my fingers crossed for it to go back down next week!
I have next week off work, am hoping to do some sort of "boot camp" type thing on myself, and basically train a lot until I fall over. I've been looking over the timetable for classes at the gym, and might see if I can do a different class every day, as well as my normal gym workouts, and maybe even some swimming if the pool's not too crowded. Fingers crossed. Any way I still have to get through this week first, and hopefully lose weight.
Waist: 29" (73.6cm) - half an inch off
Hips: 35.5" (90cm) - half an inch off
Leg: 22" (56cm) - no change
Arm: 11" (27.9cm) - half an inch off
Calf: 14" (36cm) - no change
How the hell does that work, I've put on weight but still lost inches?! Bloody weird. My diet has been shocking the last few days though, far too much sugar. I'm going to give myself this long weekend to go mental and hopefully get it all out of my system, and then back on the straight and narrow on Tuesday.
I've done more weight sessions this week and hardly any cardio, so the weight increase could be down to my muscles getting more dense and thus weighing more. Who knows with these things though! I'll just keep my fingers crossed for it to go back down next week!
I have next week off work, am hoping to do some sort of "boot camp" type thing on myself, and basically train a lot until I fall over. I've been looking over the timetable for classes at the gym, and might see if I can do a different class every day, as well as my normal gym workouts, and maybe even some swimming if the pool's not too crowded. Fingers crossed. Any way I still have to get through this week first, and hopefully lose weight.
Saturday 29 August 2009
Saturday 29th
Body Pump this morning...
Warm up 7.5kg
Squats 15kg
Chest 7.5kg
Glutes, Back & Hamstrings 12.5kg
Triceps 3kg for kick-backs, 5kg for overhead extensions
Biceps 5kg
Lunges 7.5kg
Abs 5kg
Bit of a wussy session, I could have used heavier weights for some, especially the squats, but I've not done Pump for a few weeks so I thought I'd give myself a rest.
Might do some more yoga and stretching later...
Warm up 7.5kg
Squats 15kg
Chest 7.5kg
Glutes, Back & Hamstrings 12.5kg
Triceps 3kg for kick-backs, 5kg for overhead extensions
Biceps 5kg
Lunges 7.5kg
Abs 5kg
Bit of a wussy session, I could have used heavier weights for some, especially the squats, but I've not done Pump for a few weeks so I thought I'd give myself a rest.
Might do some more yoga and stretching later...
Thursday 27 August 2009
Thursday 27th
Ok so I just wrote an entire entry and it disappeared on me. Nice.
Gym before work this morning, did my program again - third time in a week! I must be mental...
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Press up x 10 (BOSU was in use)
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
Though I hate to say it, I do think I could stand to increase my weights on most of those exercises now. The only one that really killed was the shoulder press, and I think that's more to do with the scaption lunges in between sets! Perhaps I'll try it next time.
This evening I went back and did Body Balance, it really hurt. There's a pose called frog pose that literally makes me want to cry, and another where you put your legs out in front of you and reach for your toes and every time it makes me feel sick! Oh well, practise makes perfect I'm sure I'll get better. It's bank holiday on Monday so there's no lunch time class, I'll have to try and do some on my own!
Gym before work this morning, did my program again - third time in a week! I must be mental...
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Press up x 10 (BOSU was in use)
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
Though I hate to say it, I do think I could stand to increase my weights on most of those exercises now. The only one that really killed was the shoulder press, and I think that's more to do with the scaption lunges in between sets! Perhaps I'll try it next time.
This evening I went back and did Body Balance, it really hurt. There's a pose called frog pose that literally makes me want to cry, and another where you put your legs out in front of you and reach for your toes and every time it makes me feel sick! Oh well, practise makes perfect I'm sure I'll get better. It's bank holiday on Monday so there's no lunch time class, I'll have to try and do some on my own!
Wednesday 26 August 2009
Wednesday 26th
Gym before work again today - third day in a row! Go me!
Cross Trainer: 1-minute sprint intervals, 8 minutes at level 5
Stepper: interval program, 10 minutes at level 6
Stability ball crunches with arms up x 12
Stability ball plank/toe tap x 12
3 sets
I was expecting to be sore after yesterday, but I wasn't. My legs felt pretty heavy though, and the cross trainer was really tough this morning!
I've been relying on this cardio workout for a while now, I need to change it up a bit. I should probably vary my ab workouts a bit more as well, but it's hard to engage the imagination before 7am!
I did some yoga when I got home this evening, but not really enough that you could count it as an exercise session. I just went through some of the moves from Body Balance, trying to improve my flexibility a bit. Am looking forward to the class tomorrow evening!
Am concerned as my weight seems to have gone up a bit. I only record my weight on Sundays, but most mornings I have a little hop on the scales and have a look. The last few mornings it's been higher than I would like. I know I've had a bad couple of weeks, I'll be really annoyed if it's waited until now to catch up with me!
Cross Trainer: 1-minute sprint intervals, 8 minutes at level 5
Stepper: interval program, 10 minutes at level 6
Stability ball crunches with arms up x 12
Stability ball plank/toe tap x 12
3 sets
I was expecting to be sore after yesterday, but I wasn't. My legs felt pretty heavy though, and the cross trainer was really tough this morning!
I've been relying on this cardio workout for a while now, I need to change it up a bit. I should probably vary my ab workouts a bit more as well, but it's hard to engage the imagination before 7am!
I did some yoga when I got home this evening, but not really enough that you could count it as an exercise session. I just went through some of the moves from Body Balance, trying to improve my flexibility a bit. Am looking forward to the class tomorrow evening!
Am concerned as my weight seems to have gone up a bit. I only record my weight on Sundays, but most mornings I have a little hop on the scales and have a look. The last few mornings it's been higher than I would like. I know I've had a bad couple of weeks, I'll be really annoyed if it's waited until now to catch up with me!
Tuesday 25 August 2009
Tuesday 25th
I didn't start work til 9 this morning, so I decided to go to the gym and do my program first thing.
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Plank march x 20
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
All this took me much less time than it had on Sunday, so with the spare time I had left I did a little cardio...
Stepper - Interval program, 10 minutes level 6
This evening I was hoping to do the Legs Bums and Tums class at the gym, but it was fully booked when I called up to book in at 9am! I decided to give myself a bit of a night off, and came home instead. I've done a little yoga this evening but nothing major so I won't really count it as exercise.
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Plank march x 20
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
All this took me much less time than it had on Sunday, so with the spare time I had left I did a little cardio...
Stepper - Interval program, 10 minutes level 6
This evening I was hoping to do the Legs Bums and Tums class at the gym, but it was fully booked when I called up to book in at 9am! I decided to give myself a bit of a night off, and came home instead. I've done a little yoga this evening but nothing major so I won't really count it as exercise.
Monday 24 August 2009
Monday 24th
I knew in advance (for once) that I wouldn't be able to make Body Pump tonight, so I got up early and went to the gym before work instead.
Cross Trainer - 1-minute sprint intervals, 10 minutes level 5
Stepper - Interval program, 7 minutes level 7
Stability ball crunches with arms up x 12
2 sets
Stability ball side raises x 12 each side
1 set (ran out of time!)
I also went back to the gym at lunch for Body Balance. We did a track today we've not done for a while - to do with stretching out the backs of the legs. Man alive, did it ever hurt! I was rubbish at it, when the instructor was telling us to sit on the floor and bend forward to reach our toes I was reaching forwards and managing to touch the air about a foot above my toes! Must work on my flexibility!
Cross Trainer - 1-minute sprint intervals, 10 minutes level 5
Stepper - Interval program, 7 minutes level 7
Stability ball crunches with arms up x 12
2 sets
Stability ball side raises x 12 each side
1 set (ran out of time!)
I also went back to the gym at lunch for Body Balance. We did a track today we've not done for a while - to do with stretching out the backs of the legs. Man alive, did it ever hurt! I was rubbish at it, when the instructor was telling us to sit on the floor and bend forward to reach our toes I was reaching forwards and managing to touch the air about a foot above my toes! Must work on my flexibility!
Sunday 23 August 2009
This week's food
I seem to have gotten into the habit of posting pictures of my food so i figured i may as well continue! These will be my lunches for the coming week. The suspicious pink stuff is my breakfast for tmrw... Which I've just remembered i did not put spinach into! Oops!
Sunday 23rd
I woke up early this morning, and for a while I toyed with the idea of going back to sleep... Then I slapped myself about the face, got up, and went to the gym.
Overhead Squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills x 10
hip flexor wall stretch
Ball balance (with attempts to lift hands)
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 12
3 sets
Plank step-ups x 12 (6 each side)
Ball crunches with arms up x 12
3 sets
Ouch, that's gona hurt tomorrow!
Overhead Squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills x 10
hip flexor wall stretch
Ball balance (with attempts to lift hands)
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 12
3 sets
Plank step-ups x 12 (6 each side)
Ball crunches with arms up x 12
3 sets
Ouch, that's gona hurt tomorrow!
Sunday - weekly weigh-in
Weight: 138 pounds (62.5kg) - no change
Waist: 29.5" (75cm) - no change
Hips: 36" (91cm) - no change
Leg: 22" (56cm) - no change
Arm: 11.5" (29cm) - no change
Calf: 14" (36cm)
I've started measuring my calf muscles, I'm ridiculously paranoid about them being massive or something! Am sure they've been quietly growing!
Am dissappointed I've not managed any loss at all this week, but I suppose that's better than a gain! Also I've not been able to get to the gym as much as I'd like, and if I'm honest I've probably slacked off a bit too. I don't know why but my mind is just not in a very healthy place at the moment. It's in a sweet shop gorging itself on E numbers! Every week I do this weekly update thing, and say "it all changes this week, back on the straight and narrow..." and my will power lasts about half an hour before I'm dreaming of cakes and donuts!
On the plus side, I do think I'm getting more definition in my upper body. My shoulders definitely.
Am really going to try hard this week, I'm back to updating my food diaries properly, so hopefully that will help. The ear bashing I'll receive from my trainer if I've eaten too much junk will certainly help!
Waist: 29.5" (75cm) - no change
Hips: 36" (91cm) - no change
Leg: 22" (56cm) - no change
Arm: 11.5" (29cm) - no change
Calf: 14" (36cm)
I've started measuring my calf muscles, I'm ridiculously paranoid about them being massive or something! Am sure they've been quietly growing!
Am dissappointed I've not managed any loss at all this week, but I suppose that's better than a gain! Also I've not been able to get to the gym as much as I'd like, and if I'm honest I've probably slacked off a bit too. I don't know why but my mind is just not in a very healthy place at the moment. It's in a sweet shop gorging itself on E numbers! Every week I do this weekly update thing, and say "it all changes this week, back on the straight and narrow..." and my will power lasts about half an hour before I'm dreaming of cakes and donuts!
On the plus side, I do think I'm getting more definition in my upper body. My shoulders definitely.
Am really going to try hard this week, I'm back to updating my food diaries properly, so hopefully that will help. The ear bashing I'll receive from my trainer if I've eaten too much junk will certainly help!
Friday 21 August 2009
Breakfast!
I'm getting better with the food. Managed to get up in time to have breakfast at home today!
Thursday 20 August 2009
Thursday 20th
I thought my PT session was at 7 this morning. So I got to the gym at about 6:40am. The showers were still working on and off (the "off" meaning sudden scalding hot water), and I got into a long complaining session in the changing rooms (we're all so pissed off with nothing working in that place!) so I didn't get up to the gym until about 6:55. I got onto the cross trainer, thinking my PT would be here any minute... turned out I was wrong and my appointment was at 7:30. So I did a lot of mucking about, and then a PT session...
Cross trainer 1-minute sprint intervals, 8 minutes at level 5
Stepper 7 minutes at level 6
Reclining bike, 10 minutes at level 4
Overhead squats x 10
overhead lunges x 10 (each side)
overhead side lunges x 10 (each side)
Windmills
Hip flexor wall stretch
Ball balance superman - I can just about lift one hand for a couple of seconds on this one now!
Plank march x 20
Single leg bench squat. 2x8kg x 12 each side (weights up from last time)
Sprint touch back 2x4kg x 20 each side (weights up from last time)
Lunge & floor touch 2x4kg x 12 each side - amended from last time so that now I hold the weight above my head and bring it down in a scaption to touch the floor as I lunge. Ouch! weights up from last time - double ouch!)
Wall squat shoulder press 2x4kg x 12 (weights up from last time)
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 12 (weights up from last time)
Plank step ups x 12
Ball crunches x 12 (arms above head for difficulty)
I only did one set of each (thank god!) as we only had half an hour.
In the evening I went back for an hour Body Balance session. I love the class, but it's on fairly late for me and the last couple of times I've done it I've been at work from 8.30am to 7pm in between, so I just stand at the back like a zombie and make loads of rookie mistakes. Hopefully this will improve!
Cross trainer 1-minute sprint intervals, 8 minutes at level 5
Stepper 7 minutes at level 6
Reclining bike, 10 minutes at level 4
Overhead squats x 10
overhead lunges x 10 (each side)
overhead side lunges x 10 (each side)
Windmills
Hip flexor wall stretch
Ball balance superman - I can just about lift one hand for a couple of seconds on this one now!
Plank march x 20
Single leg bench squat. 2x8kg x 12 each side (weights up from last time)
Sprint touch back 2x4kg x 20 each side (weights up from last time)
Lunge & floor touch 2x4kg x 12 each side - amended from last time so that now I hold the weight above my head and bring it down in a scaption to touch the floor as I lunge. Ouch! weights up from last time - double ouch!)
Wall squat shoulder press 2x4kg x 12 (weights up from last time)
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 12 (weights up from last time)
Plank step ups x 12
Ball crunches x 12 (arms above head for difficulty)
I only did one set of each (thank god!) as we only had half an hour.
In the evening I went back for an hour Body Balance session. I love the class, but it's on fairly late for me and the last couple of times I've done it I've been at work from 8.30am to 7pm in between, so I just stand at the back like a zombie and make loads of rookie mistakes. Hopefully this will improve!
Wednesday 19 August 2009
My dinner looks like cat sick!
I confess, i can't cook for the proverbial toffee. This is why my diet suffers- because i can only cook things that come in a can or a jar with detailed instructions!
Wednesday 19th
Since there was still question over whether the showers at the gym would be working, I decided not to take my chances, and went for a run from home instead.
I did the Steps Of DOOOOOOOOM up the road. I only ran up them 3 times though, as I thought I as going to die. I think I need to get back into practise with the running really, or I stand no chance with the Great South in October!
I think I was out for about half an hour, I ran to the steps but on the way back my legs were a little jellified, so I walked! Man alive, I really am out of practise!
My food has been a little better today... though I did have crisps and a cinnamon danish. Curse those danish pastries, they get me every day!
I've just watched this video on You Tube that I found quite inspiring though. This woman lost shedloads of weight, and tracked her progress through You Tube videos, now she does updates about maintaining her weight, what exercise she does and stuff. Any way so yeah, I figured if she can do it then there's no reason I can't. I just need to be more strict with myself about what I eat. So this evening the plan is to cook a healthy dinner, then sort out something healthy to have as a snack tomorrow so that I don't end up buying crisps or other goodies!
Am not particularly optimistic about the weigh-in on Sunday, as I know I've been pretty bad with my food and have ended up skipping some exercise sessions - some through my own fault and others through situations beyond my control! Still, fingers crossed! I've a PT session in the morning so she's bound to put me through my paces. Then overtime tomorrow evening, and then Body Balance afterwards. I do love Body Balance!
I did the Steps Of DOOOOOOOOM up the road. I only ran up them 3 times though, as I thought I as going to die. I think I need to get back into practise with the running really, or I stand no chance with the Great South in October!
I think I was out for about half an hour, I ran to the steps but on the way back my legs were a little jellified, so I walked! Man alive, I really am out of practise!
My food has been a little better today... though I did have crisps and a cinnamon danish. Curse those danish pastries, they get me every day!
I've just watched this video on You Tube that I found quite inspiring though. This woman lost shedloads of weight, and tracked her progress through You Tube videos, now she does updates about maintaining her weight, what exercise she does and stuff. Any way so yeah, I figured if she can do it then there's no reason I can't. I just need to be more strict with myself about what I eat. So this evening the plan is to cook a healthy dinner, then sort out something healthy to have as a snack tomorrow so that I don't end up buying crisps or other goodies!
Am not particularly optimistic about the weigh-in on Sunday, as I know I've been pretty bad with my food and have ended up skipping some exercise sessions - some through my own fault and others through situations beyond my control! Still, fingers crossed! I've a PT session in the morning so she's bound to put me through my paces. Then overtime tomorrow evening, and then Body Balance afterwards. I do love Body Balance!
Tuesday 18 August 2009
Tuesday 18th
I got up this morning and wandered into town for the gym, only to get there and be told the showers were broken. Again. Apparently something broke and that meant there was only scalding hot water. So I walked all the way home again, and did 10 minutes on the Jullian Michaels game I got yesterday. It was nowhere near as good as a workout at the gym, but I could definitely feel it working in my arms.
Plus, with all the walking back and forth, I took 10,000 steps before breakfast!
This evening I was planning to go to the Legs Bums and Tums class, but when I called up to book it was already full. Must remember to book earlier next time! I was tempted to just come home and sulk, but my friend was going to the gym after work and I decided I may as well go and meet her. Neither of us were particularly in the mood for exercise though, and as usual the air con in the cardio bay was non-existent.
Treadmill 5 minute warm-up around 6.5km/h, gradient 5
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, 3 minutes level 6, 2 minutes level 7
Then I came home and figured I should do some abs work as well.
Hanging leg lifts x 12
Plank with hand step-ups x 12 (6 each side)
2 sets
criss-cross legs (from body Balance 45) x 8
twise/leg extension (from Body Balance 45 and the latest Pump release) x 8
2 sets
And then, because I'm feeling really lazy for not getting to the gym properly today, I found this 2 Minute Abs video on You Tube and did that as well.
Now my abs hurt and I do feel like I've had a bit of a workout - though still nowhere near as hard a workout as if I'd been able to do my program at the gym as planned this morning, or LBT this evening.
I've also eaten really badly today - the guy who sits next to me is getting married at the weekend, so he brought in loads of food and put it on the desk behind us. It was calling to me all day and I have to confess I was very weak!
Plus, with all the walking back and forth, I took 10,000 steps before breakfast!
This evening I was planning to go to the Legs Bums and Tums class, but when I called up to book it was already full. Must remember to book earlier next time! I was tempted to just come home and sulk, but my friend was going to the gym after work and I decided I may as well go and meet her. Neither of us were particularly in the mood for exercise though, and as usual the air con in the cardio bay was non-existent.
Treadmill 5 minute warm-up around 6.5km/h, gradient 5
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, 3 minutes level 6, 2 minutes level 7
Then I came home and figured I should do some abs work as well.
Hanging leg lifts x 12
Plank with hand step-ups x 12 (6 each side)
2 sets
criss-cross legs (from body Balance 45) x 8
twise/leg extension (from Body Balance 45 and the latest Pump release) x 8
2 sets
And then, because I'm feeling really lazy for not getting to the gym properly today, I found this 2 Minute Abs video on You Tube and did that as well.
Now my abs hurt and I do feel like I've had a bit of a workout - though still nowhere near as hard a workout as if I'd been able to do my program at the gym as planned this morning, or LBT this evening.
I've also eaten really badly today - the guy who sits next to me is getting married at the weekend, so he brought in loads of food and put it on the desk behind us. It was calling to me all day and I have to confess I was very weak!
Monday 17 August 2009
Monday 17th
Today I went to Body Balance at lunch time. It was tough, but I do feel my legs are getting stronger in the Standing Strength track, and my balance is improving.
I was planning to go back to the gym after work for Body Pump, but I was asked to do some overtime at work so I stayed to do that for 2 hours instead. When I got here my copy of Jillian Michaels Fitness Ultimatum had arrived in the post, so I did 15 minutes on there. It was pretty hard going, but mainly because I can never get the Wii to pick up what the hell I'm doing with my arms - especially with the nunchuck thingie. It was better than doing nothing though!
Tomorrow I plan to do my program before work, and Legs Bums and Tums class after work. Fingers crossed I make it to both this time!
I was planning to go back to the gym after work for Body Pump, but I was asked to do some overtime at work so I stayed to do that for 2 hours instead. When I got here my copy of Jillian Michaels Fitness Ultimatum had arrived in the post, so I did 15 minutes on there. It was pretty hard going, but mainly because I can never get the Wii to pick up what the hell I'm doing with my arms - especially with the nunchuck thingie. It was better than doing nothing though!
Tomorrow I plan to do my program before work, and Legs Bums and Tums class after work. Fingers crossed I make it to both this time!
Sunday 16 August 2009
Sunday - weekly weigh-in
Well I gave myself a day off the gym on Friday, feeling too tired to move. Yesterday I didn't go to the gym, but I did have a very active day moving PCs with work for close to 10 hours.
Today I was due to go for a run, but was feeling ill and generally run down so have allowed myself a third day off.
Weight: 138 pounds (62.5kg) - no change
Waist: 29.5" (75cm) - half an inch back on
Hips: 36" (91cm) - half an inch back on
Leg: 22" (56cm) - no change
Arm: 11.5" (29cm) - no change
I think the fact my weight has not gone shooting back up is a miracle. Am not surprised to see my waist and hip measurements suffer. I think this is due to a few things, all interlinked:
1. not enough exercise
2. bad food choices
3. too much work, not enough chilling
4. I have IBS and when it gets bad I get bloated and fat.
I've also completely dropped the food diary again this week, which is always a bad move.
For the week ahead I need to be more determined and focused. I don't have another weekend overtime stint for a month, but may be working some evenings. I also want to attend some evening classes at the gym - this means I need to be organised with my planning to make sure I have good food choices ready to eat. Otherwise I get lazy and eat rubbish.
I feel like crap today, mainly because of my IBS, which I'm sure has been caused, at least in part, by my bad food choices. I had a McDonalds breakfast yesterday, and one last Friday too. I hadn't had one in months until last Friday, and my body really noticed the grease and badness.
I'm pleased that despite the stress and long hours, I've still not resorted to drinking Coke or eating chocolate. I also decided this week that since I seemed to be replacing the Coke with Irn Bru (kind of daft!) I have to cut that out too. So I'm trying to limit my fizzy drink intake to lemonade only. And sugar-free varieties wherever I can.
Goals for this week:
1. better quality gym sessions
2. fill in the food diary properly!
3. plan my meals effectively
Today I was due to go for a run, but was feeling ill and generally run down so have allowed myself a third day off.
Weight: 138 pounds (62.5kg) - no change
Waist: 29.5" (75cm) - half an inch back on
Hips: 36" (91cm) - half an inch back on
Leg: 22" (56cm) - no change
Arm: 11.5" (29cm) - no change
I think the fact my weight has not gone shooting back up is a miracle. Am not surprised to see my waist and hip measurements suffer. I think this is due to a few things, all interlinked:
1. not enough exercise
2. bad food choices
3. too much work, not enough chilling
4. I have IBS and when it gets bad I get bloated and fat.
I've also completely dropped the food diary again this week, which is always a bad move.
For the week ahead I need to be more determined and focused. I don't have another weekend overtime stint for a month, but may be working some evenings. I also want to attend some evening classes at the gym - this means I need to be organised with my planning to make sure I have good food choices ready to eat. Otherwise I get lazy and eat rubbish.
I feel like crap today, mainly because of my IBS, which I'm sure has been caused, at least in part, by my bad food choices. I had a McDonalds breakfast yesterday, and one last Friday too. I hadn't had one in months until last Friday, and my body really noticed the grease and badness.
I'm pleased that despite the stress and long hours, I've still not resorted to drinking Coke or eating chocolate. I also decided this week that since I seemed to be replacing the Coke with Irn Bru (kind of daft!) I have to cut that out too. So I'm trying to limit my fizzy drink intake to lemonade only. And sugar-free varieties wherever I can.
Goals for this week:
1. better quality gym sessions
2. fill in the food diary properly!
3. plan my meals effectively
Thursday 13 August 2009
Thursday 13th
Managed to get out of bed for the gym this morning, so that's a start.
Cross trainer - 1-minute sprint intervals, 8 minutes level 5
Stepper - interval program, 10 minutes level 6
Stability ball full crunch (arms up for difficulty) x12
Side jacknife x 12
3 sets
I think I'm getting into a bit of a rut with my cardio. Thing is, I know the interval training helps with the weight loss, and I'm just too lazy to bother with other things. How lame is that! At the moment it's all I can do to get out of bed and into the gym. Once I'm there I think I'm starting to lost focus. Must work on this if I want to keep seeing results!
Cross trainer - 1-minute sprint intervals, 8 minutes level 5
Stepper - interval program, 10 minutes level 6
Stability ball full crunch (arms up for difficulty) x12
Side jacknife x 12
3 sets
I think I'm getting into a bit of a rut with my cardio. Thing is, I know the interval training helps with the weight loss, and I'm just too lazy to bother with other things. How lame is that! At the moment it's all I can do to get out of bed and into the gym. Once I'm there I think I'm starting to lost focus. Must work on this if I want to keep seeing results!
Wednesday 12 August 2009
Wednesday 12th
I was so offensively tired this morning I was unable to open my eyes. I skipped my morning gym session in favour of catching up on some zeds. Not sure how wise that was, since it doesn't seem to have alleviated the tiredness at all!
Met up with a friend at lunch and went for a little run. According to her Garmin we did 2.3 miles in about 20 minutes. No great achievement, but better than nothing at all.
I've been absolutely shattered recently, despite my getting a lot of sleep. I think perhaps it's down to the diet and the extra hours at work - I've not been able to get into a proper routine, and my diet has been suffering because when I get in from a long day the last thing I feel like doing is planning my meals for the next day, or even cooking something decent to eat before bed!
This needs to change or Sunday's weigh-in could be a disaster!
Met up with a friend at lunch and went for a little run. According to her Garmin we did 2.3 miles in about 20 minutes. No great achievement, but better than nothing at all.
I've been absolutely shattered recently, despite my getting a lot of sleep. I think perhaps it's down to the diet and the extra hours at work - I've not been able to get into a proper routine, and my diet has been suffering because when I get in from a long day the last thing I feel like doing is planning my meals for the next day, or even cooking something decent to eat before bed!
This needs to change or Sunday's weigh-in could be a disaster!
Tuesday 11 August 2009
Tuesday 11th
Since I didn't do Pump last night, there was no excuse not to do my program this morning!
overhead squats (with weighted bar) x10
overhead lunges x10 (each side)
overhead side lunges x 10 (each side)
windmills x 10
ball balance with hand lifts (not graduated to the full Superman yet!)
single leg squat (with other leg on a bench) 2x6kg x 12
sprint touch back 2x3kg x 20 (each side)
3 sets
lunge & floor touch 2x3kg x 12 (each side)
wall squat shoulder press 2x3kg x 12
3 sets
press ups (supposed to be with an upturned BOSU but it had disappeared) x 12
alternating dead row 2x6kg x 20
3 sets
plank step-ups x 12 (6 each side)
ball crunches with arms extended x 12
3 sets
To be honest I think I could probably stand to put my weights up for the single leg squats, an dalso the alternating dead row. I had to put my weights up from 2kg to 3 for a lot of the exercises, because the 2kg weights were being used. Might attempt 7s or even 8s next time!
overhead squats (with weighted bar) x10
overhead lunges x10 (each side)
overhead side lunges x 10 (each side)
windmills x 10
ball balance with hand lifts (not graduated to the full Superman yet!)
single leg squat (with other leg on a bench) 2x6kg x 12
sprint touch back 2x3kg x 20 (each side)
3 sets
lunge & floor touch 2x3kg x 12 (each side)
wall squat shoulder press 2x3kg x 12
3 sets
press ups (supposed to be with an upturned BOSU but it had disappeared) x 12
alternating dead row 2x6kg x 20
3 sets
plank step-ups x 12 (6 each side)
ball crunches with arms extended x 12
3 sets
To be honest I think I could probably stand to put my weights up for the single leg squats, an dalso the alternating dead row. I had to put my weights up from 2kg to 3 for a lot of the exercises, because the 2kg weights were being used. Might attempt 7s or even 8s next time!
Monday 10 August 2009
Monday 10th
I did Body Balance at lunch, it was good. Painful, but good. I do feel like I'm improving in that class, but it's at a slow pace! I think I should probably practise stretching more!
Was meant to go to Pump after work but I had a doctor appointment that ran late (as they always seem to!) so I couldn't make it. Went to KFC (!) with a friend instead. Will have to work that off later in the week!!
Was meant to go to Pump after work but I had a doctor appointment that ran late (as they always seem to!) so I couldn't make it. Went to KFC (!) with a friend instead. Will have to work that off later in the week!!
Sunday 9 August 2009
Planning for another hectic week!
After my diet went a bit mental over the last week or so, i'm getting myself back on track by preparing my lunches way in advance! Sadly, the fact I've used Green Giant sweet corn will be the highlight of my day tomorrow! The supermarket own brand just isn't the same! Now to cook some dinner...
Saturday 8 August 2009
Sunday - weekly weigh-in
Weight: 138 pounds (62.5kg) - no change
Waist: 29" (73cm) - half an inch off from last week!
Hips: 35.5" (90cm) - no change
Leg: 22" (56cm) - half an inch off from last week!
Arm: 11.5" (29cm) - no change
I've had a pretty bad week, food wise. I keep forgetting to fill in my food diary, I've been too tired/lazy to prepare food in advance for things or do proper shopping. I think this shows in the fact I've not lost any weight or proper inches, despite having done extra classes at the gym. To be honest I'm surprised my weight hasn't gone back up slightly.
This coming week is likely to be a bit mental as well, I'm working in the evenings and next weekend. I need to be more organised and less lazy if this is going to work!
Waist: 29" (73cm) - half an inch off from last week!
Hips: 35.5" (90cm) - no change
Leg: 22" (56cm) - half an inch off from last week!
Arm: 11.5" (29cm) - no change
I've had a pretty bad week, food wise. I keep forgetting to fill in my food diary, I've been too tired/lazy to prepare food in advance for things or do proper shopping. I think this shows in the fact I've not lost any weight or proper inches, despite having done extra classes at the gym. To be honest I'm surprised my weight hasn't gone back up slightly.
This coming week is likely to be a bit mental as well, I'm working in the evenings and next weekend. I need to be more organised and less lazy if this is going to work!
Friday 7 August 2009
Saturday 8th
Saturday is Body Pump day. The usual instructor wasn't there today so we had a guy covering. I find that you get used to how the one instructor says and does things, so it's always a bit confusing when someone else comes in to teach. It wasn't too bad though, and he's as mental as the other one (made us all double our weights for the shoulder presses!) so it was all good.
Warm up - 7.5kg
Squats - 17.5kg
Chest - 7.5kg
Glutes, back & hanstrings - 12.5kg
Triceps - 3kg for kickbacks, 5kg for overhead press
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 2x2.5kg for side raises, 10kg (!) for upright rows and presses
Abs - 5kg
This guy normally teaches the class on a Wednesday evening, I might give it a go if I'm working late one time (it doesn't start until 7 I think)
Warm up - 7.5kg
Squats - 17.5kg
Chest - 7.5kg
Glutes, back & hanstrings - 12.5kg
Triceps - 3kg for kickbacks, 5kg for overhead press
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 2x2.5kg for side raises, 10kg (!) for upright rows and presses
Abs - 5kg
This guy normally teaches the class on a Wednesday evening, I might give it a go if I'm working late one time (it doesn't start until 7 I think)
Thursday 6 August 2009
Thursday 6th - 6-week weigh in with my PT
I was actually really nervous about this weigh-in, I think because for the first time I've been putting a real effort in with my food and planning, and filling in my food diaries which I normally forget about. I've been weighing and measuring myself weekly any way, but what if I got it wrong, or I put on weight over night or something?!
Well the fact is that I normally weigh myself first thing in the morning, without clothes. Obviously you can't really do that at the gym (!) so I was expecting a bit of difference in the weight.
The final scores are...
Weight - down 1 pound (could do better - and will!)
Measurements - down 4 inches (2 from my waist, 1 from my hips, 0.5 from each arm)
Body Fat Percentage - down 2% to 35%
The measurements are slightly different than mine - again, I'm being measured etc with clothes on so that distorts it slightly, also I think I've been measuring a different part of my arm.
I'm really pleased with the body fat percentage. I'm still not technically within the "healthy" category (that's 21-33%) but I'm heading in the right direction. I'm disappointed with the weight loss but now I know I can do it, I can work at it.
My goal for the next 6 weeks is to lose 5 pounds and another 2% body fat.
This week has been shocking, my food has been bad, I've not been planning or preparing meals, and I've generally just let it drop in a lot of places. That all changes tomorrow and I'm back on the straight and narrow. I know I can do this, I just need to focus!
Well the fact is that I normally weigh myself first thing in the morning, without clothes. Obviously you can't really do that at the gym (!) so I was expecting a bit of difference in the weight.
The final scores are...
Weight - down 1 pound (could do better - and will!)
Measurements - down 4 inches (2 from my waist, 1 from my hips, 0.5 from each arm)
Body Fat Percentage - down 2% to 35%
The measurements are slightly different than mine - again, I'm being measured etc with clothes on so that distorts it slightly, also I think I've been measuring a different part of my arm.
I'm really pleased with the body fat percentage. I'm still not technically within the "healthy" category (that's 21-33%) but I'm heading in the right direction. I'm disappointed with the weight loss but now I know I can do it, I can work at it.
My goal for the next 6 weeks is to lose 5 pounds and another 2% body fat.
This week has been shocking, my food has been bad, I've not been planning or preparing meals, and I've generally just let it drop in a lot of places. That all changes tomorrow and I'm back on the straight and narrow. I know I can do this, I just need to focus!
Thursday 6th
Today is a good day!
Had a PT session this morning, I figured it would be mostly taken up with getting weighed and things, so I tried to get to the gym as early as possible to do a bit of exercise first.
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, interval program, 10 minutes level 6
Then my PT turned up, weighed me, measured me, measured body fat percentage... and said "right! New program!" and I groaned.
Overhead squats (squats holding a slightly weighted bar above my head) x 12
Overhead lunges x 12 (each side)
Overhead side lunges x 12 (each side)
Ball balance superman - this is where you balance on your hands and knees on a swiss ball, and then lift your right arm and left leg out for a few seconds, then swap over. I didn't manage it particularly well so have been told to practise lots!
Plank march x 20 (performing a normal plank whilst marching my feet)
This was just the warm-up. The rest is the actual workout, which normally I would do 4 sets of each superset. We were short on time so we just did one set of each...
Single leg bench squat (basically a lunge with my back leg on a weight bench) 2x6kg x 12 (each side)
Sprint touch back (standing on a step, standing leg bent, free leg steps back and up quickly whilst standing leg stays as still and bent as possible. Arms pump forward and back too - like sprinting!) 2x2kg x 20 (each side)
Lunge & floor touch 2x2kg x 12 (each side)
Wall squat shoulder press 2x2kg x 12
Reverse BOSU press up x 12
Alternating dead row 2x6kg x 12
Plank step ups (full plank - straight arms - stepping hands up onto a step and back down. Leading with left and then right) x6 (each side)
Stability ball crunches x 12 (with arms straight for difficulty. Full extension back over the ball)
Yep, it's safe to say that all hurt.
Then I came back in the evening for the 45-minute Body Balance class. It was more like an hour, and we spent a lot of time going through technique for the new people, which was handy for me because I don't always understand what's going on in the shorter classes! It was tough, but I'm pretty proud of myself for not falling over during the balancing track! Need to work on my Standing Strength though, as my left hip always seizes up, and I can never stay with my legs bent for that long, I have to keep coming up out of the pose which is annoying.
Will post about weight and measurement separately...
Had a PT session this morning, I figured it would be mostly taken up with getting weighed and things, so I tried to get to the gym as early as possible to do a bit of exercise first.
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, interval program, 10 minutes level 6
Then my PT turned up, weighed me, measured me, measured body fat percentage... and said "right! New program!" and I groaned.
Overhead squats (squats holding a slightly weighted bar above my head) x 12
Overhead lunges x 12 (each side)
Overhead side lunges x 12 (each side)
Ball balance superman - this is where you balance on your hands and knees on a swiss ball, and then lift your right arm and left leg out for a few seconds, then swap over. I didn't manage it particularly well so have been told to practise lots!
Plank march x 20 (performing a normal plank whilst marching my feet)
This was just the warm-up. The rest is the actual workout, which normally I would do 4 sets of each superset. We were short on time so we just did one set of each...
Single leg bench squat (basically a lunge with my back leg on a weight bench) 2x6kg x 12 (each side)
Sprint touch back (standing on a step, standing leg bent, free leg steps back and up quickly whilst standing leg stays as still and bent as possible. Arms pump forward and back too - like sprinting!) 2x2kg x 20 (each side)
Lunge & floor touch 2x2kg x 12 (each side)
Wall squat shoulder press 2x2kg x 12
Reverse BOSU press up x 12
Alternating dead row 2x6kg x 12
Plank step ups (full plank - straight arms - stepping hands up onto a step and back down. Leading with left and then right) x6 (each side)
Stability ball crunches x 12 (with arms straight for difficulty. Full extension back over the ball)
Yep, it's safe to say that all hurt.
Then I came back in the evening for the 45-minute Body Balance class. It was more like an hour, and we spent a lot of time going through technique for the new people, which was handy for me because I don't always understand what's going on in the shorter classes! It was tough, but I'm pretty proud of myself for not falling over during the balancing track! Need to work on my Standing Strength though, as my left hip always seizes up, and I can never stay with my legs bent for that long, I have to keep coming up out of the pose which is annoying.
Will post about weight and measurement separately...
Wednesday 5 August 2009
Wednesday 5th
Still reallllly tired today, not sure what's up with that... perhaps I'm just run down.
Went to the gym before work any way...
Upturned BOSU squats x 20
Front - side lunges x 10 (each leg)
Stork stance x 10 (each side)
Stability ball balancing
Upturned BOSU squats - 2x8kg x 12
BOSU lunges - 2x8kg x 12 (each leg)
2 sets
Box jumps - 3 risers x 12
Single leg dead lifts 12kg x 12 (each leg)
2 sets
Reverse crunch x 12
straight leg heel taps x 12 (no rest between exercises)
2 sets
Stability ball side raises x 12 (each side)
Side jacknife x 12
2 sets
Full plank/hand lifts x 12
Skipped spin at lunch, was feeling exceptionally lazy. I've a feeling I'll regret that move in the morning though, as I'm due to be weighed and measured by my PT. Yowch.
Went to the gym before work any way...
Upturned BOSU squats x 20
Front - side lunges x 10 (each leg)
Stork stance x 10 (each side)
Stability ball balancing
Upturned BOSU squats - 2x8kg x 12
BOSU lunges - 2x8kg x 12 (each leg)
2 sets
Box jumps - 3 risers x 12
Single leg dead lifts 12kg x 12 (each leg)
2 sets
Reverse crunch x 12
straight leg heel taps x 12 (no rest between exercises)
2 sets
Stability ball side raises x 12 (each side)
Side jacknife x 12
2 sets
Full plank/hand lifts x 12
Skipped spin at lunch, was feeling exceptionally lazy. I've a feeling I'll regret that move in the morning though, as I'm due to be weighed and measured by my PT. Yowch.
Tuesday 4 August 2009
Tuesday 4th
I am so tired today it's not even funny. Seriously. I dragged my ass out of bed any way, and crawled down to the gym before work...
Cross trainer, 1-minute sprint intervals, 8 minutes level 5
Stepper, interval program, 10 minutes level 6
Stability ball full crunch x 12
Stability ball side raises x 12 (each side)
Side Jacknife x 12
2 sets
Am quite sore from yesterday - I think it's from Balance rather than Pump though.
diet has been a little suspect the last couple of days. I've a weigh-in with my trainer on Thursday morning though, so am going to have to get back on the straight and narrow if I want to impress her!
Cross trainer, 1-minute sprint intervals, 8 minutes level 5
Stepper, interval program, 10 minutes level 6
Stability ball full crunch x 12
Stability ball side raises x 12 (each side)
Side Jacknife x 12
2 sets
Am quite sore from yesterday - I think it's from Balance rather than Pump though.
diet has been a little suspect the last couple of days. I've a weigh-in with my trainer on Thursday morning though, so am going to have to get back on the straight and narrow if I want to impress her!
Monday 3 August 2009
Get me and my cooking skillz!
Check out the dinner i just managed to cook myself in 20 minutes flat! Cheesy honey mustard chicken and mushrooms! Ok so i should probably have more vege but at least it's not take away! Am quite proud of myself. I'm that sad!
Monday 3rd
Body Pump has moved from Tuesday to Monday evening, so I didn't go to the gym before work this morning. It felt a trifle odd!
Lunch time - Body Balance. Still bloody hurts, but I felt like I did better with it this week. I think even without Pump this evening I would still be aching tomorrow, from the Standing Strength track!
Evening - Body Pump
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, Back & Hamstrings - 12.5kg
Triceps - 3kg for kick backs, 5kg for overhead extensions
Biceps - 5kg
Lunges - 7.5kg (that track still makes me feel sick!)
Shoulders - 2x3kg for the first part, 7.5kg for the upright rows and shoulder presses
Abs - 5kg
We did abs in Balance too, so mine are now screaming! This is a good thing!!
Lunch time - Body Balance. Still bloody hurts, but I felt like I did better with it this week. I think even without Pump this evening I would still be aching tomorrow, from the Standing Strength track!
Evening - Body Pump
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, Back & Hamstrings - 12.5kg
Triceps - 3kg for kick backs, 5kg for overhead extensions
Biceps - 5kg
Lunges - 7.5kg (that track still makes me feel sick!)
Shoulders - 2x3kg for the first part, 7.5kg for the upright rows and shoulder presses
Abs - 5kg
We did abs in Balance too, so mine are now screaming! This is a good thing!!
Sunday 2 August 2009
Sunday - weekly weigh-in
Weight: 138 pounds (62.5kg) - 1 pound off since last week!
Waist: 29.5" (75cm) - 1 inch off from last week!
Hips: 35.5" (90cm) - half an inch off from last week!
Leg: 22.5" (57cm) - half an inch off ffrom last week!
Arm: 11.5" (29cm)
I'm really pleased with this, I was concerned that my lack of proper workouts this week would mean I wouldn't lose any, but I've tried really hard with my diet, and the overtime I've been doing at work is very active.
Am slightly concerned that the couple of slack days I've had recently might screw all this up for next weekend but fingers crossed I can turn that around in the gym this week!
Waist: 29.5" (75cm) - 1 inch off from last week!
Hips: 35.5" (90cm) - half an inch off from last week!
Leg: 22.5" (57cm) - half an inch off ffrom last week!
Arm: 11.5" (29cm)
I'm really pleased with this, I was concerned that my lack of proper workouts this week would mean I wouldn't lose any, but I've tried really hard with my diet, and the overtime I've been doing at work is very active.
Am slightly concerned that the couple of slack days I've had recently might screw all this up for next weekend but fingers crossed I can turn that around in the gym this week!
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