This morning was a real struggle. I didn't want to get up, much less go to the gym and workout. Even when I got to the gym all I wanted to do was skip the actual workout and go have a shower. I dragged myself out of the changing rooms, promising my inner moody teenager that we'd just go and have a wander about, maybe go on the stepper...
Stepper: program 3 (intervals) level 6, 10 minutes
Treadmill - 1 minute sprint, 30 second rest x 5 (up to 12.5 km/h)
Treadmill - steep incline, walking as fast as I could manage, 5 minutes (lasted 2 minutes at gradient of 4.0)
And then I did some nice stretching to cool down. I feel good that I managed to drag myself in - usually I just give in and laze about in bed for an extra hour or something.
Hopefully tomorrow will be easier...
Thursday 20 May 2010
Tuesday 18 May 2010
Tuesday 2010-05-18
Well I was determined to go to Running Club. I took all my stuff to work with me and everything... Then about 3 in the afternoon, I thought, "I don't want to go to running..." and decided not to. I wandered around town, I went to visit my sister, and eventually walked home and plonked myself on the sofa.
Then I thought, don't be such a bloody idiot, go to running, it'll make you feel better.
So I got changed, legged it into town, and did Running Club. We did the steps.
Half-way up, then down.
Then half-way up again without a rest, and back down.
Then all the way to the top without a rest, and back down.
Then up to the top, up a few more steps, and along the windy steep path through to Bouverie Avenue to run back down and into town.
I thought I was going to die. Or vomit. Or pass out. Or all of the above.
I loved it. And felt loads better afterwards.
Then I thought, don't be such a bloody idiot, go to running, it'll make you feel better.
So I got changed, legged it into town, and did Running Club. We did the steps.
Half-way up, then down.
Then half-way up again without a rest, and back down.
Then all the way to the top without a rest, and back down.
Then up to the top, up a few more steps, and along the windy steep path through to Bouverie Avenue to run back down and into town.
I thought I was going to die. Or vomit. Or pass out. Or all of the above.
I loved it. And felt loads better afterwards.
Sunday 16 May 2010
Sunday 2010-05-16
Unsurprisingly, I woke up early this morning. I seem to be doing that a lot lately. So three guesses what I did with my early start... yeah, I went to the gym
Overhead squats (with weighted bar) x10
Overhead lunges x10 each side
Squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row - 15kg x 12
3 sets
Wide-leg squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row (underhand grip) - 15kg x 12
3 sets
BOSU squat - 2x8kg x 12 (the 7kg weights had disappeared again so I had to put my weights up)
Lunges - 2x8kg x 12 each side
3 sets
BOSU squar & shoulder press - 2x2kg x 12
Stability ball hamstring curls x 12
3 sets
Plank step-ups x 12 (6 each side)
Stability ball crunches x 12
3 sets
Stability ball plank 30 seconds (holding last one as long as possible)
Stability ball roll out x 12
3 sets
And then I did a bunch of stretches, whilst chatting to my friend Simon, who had appeared after going for a run. Simon is lovely, but mental - he did a 30 minute run, and then spent 2 hours in the gym!
I'm in two minds as to whether to go to the gym tomorrow. I've a feeling my legs will be sore after today, so I might give myself the day off. We'll see how I feel when I wake up. I've a tendency to feel like I've achieved nothing in a day if I've not been to the gym.
Overhead squats (with weighted bar) x10
Overhead lunges x10 each side
Squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row - 15kg x 12
3 sets
Wide-leg squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row (underhand grip) - 15kg x 12
3 sets
BOSU squat - 2x8kg x 12 (the 7kg weights had disappeared again so I had to put my weights up)
Lunges - 2x8kg x 12 each side
3 sets
BOSU squar & shoulder press - 2x2kg x 12
Stability ball hamstring curls x 12
3 sets
Plank step-ups x 12 (6 each side)
Stability ball crunches x 12
3 sets
Stability ball plank 30 seconds (holding last one as long as possible)
Stability ball roll out x 12
3 sets
And then I did a bunch of stretches, whilst chatting to my friend Simon, who had appeared after going for a run. Simon is lovely, but mental - he did a 30 minute run, and then spent 2 hours in the gym!
I'm in two minds as to whether to go to the gym tomorrow. I've a feeling my legs will be sore after today, so I might give myself the day off. We'll see how I feel when I wake up. I've a tendency to feel like I've achieved nothing in a day if I've not been to the gym.
Saturday 15 May 2010
Saturday 2010-05-15
I was up early again this morning - no idea what this early-waking malarkey is all about, but I figure I should make the most of it while I'm still managing it. So I got up and went to the gym for 8am - thinking I'd miss most of the weekend idiots and screaming kids with shouty mothers at swimming classes. I was partly right.
push up with plate slide x 12
BOSU alternating row 2x8kg x 20
3 sets
Stability ball chest flye - press 2x5kg x 12 (should really put my weight up on this but the 6kg weights were mysteriously absent this morning)
Single leg pull down 20kg x 12
4 sets
Stability ball plank 30 seconds (held the last one as long as possible)
Stability ball roll out x 12
4 sets
I probably should have done more, but I was feeling really quite lazy and apathetic, so I did some stretching and left. I've spent most of the rest of the day on the sofa, thus probably negating the calories I burned off this morning. But hey ho, at least I managed it!
I skipped my leg workout because I didn't want sore legs on Monday for Balance, but I think I'm going to have to miss Balance on Monday any way, so I might do legs tomorrow. For a treat!
push up with plate slide x 12
BOSU alternating row 2x8kg x 20
3 sets
Stability ball chest flye - press 2x5kg x 12 (should really put my weight up on this but the 6kg weights were mysteriously absent this morning)
Single leg pull down 20kg x 12
4 sets
Stability ball plank 30 seconds (held the last one as long as possible)
Stability ball roll out x 12
4 sets
I probably should have done more, but I was feeling really quite lazy and apathetic, so I did some stretching and left. I've spent most of the rest of the day on the sofa, thus probably negating the calories I burned off this morning. But hey ho, at least I managed it!
I skipped my leg workout because I didn't want sore legs on Monday for Balance, but I think I'm going to have to miss Balance on Monday any way, so I might do legs tomorrow. For a treat!
Friday 14 May 2010
Friday 2010-05-14
I went out last night. Had a bit to drink, got home late, got to bed even later. Woke up this morning feeling like something had crawled inside my head and started to decompose... but I still dragged myself to the gym!
I gave myself an easy time while I was there though - no weights...
Treadmill: 1 minute sprint, 30 seconds rest x 6 (up to 13km/h)
Stepper: program 3 (interval) level 6, 10 minutes
Stability ball plank 30 seconds
Stability ball roll out x 12
4 sets
When I was done I went for a swim to chill out a bit. There were a bunch of people in the pool having a chat though, so I only managed 20 lengths before I gave up and got out. The spa pool is broken again, no idea why, so no nice bubble bath to finish my workout!
I got a free pedometer in the post the other day, so I've started wearing it. More out of interest, to see how many steps I take in a day. I think the recommendation is 10,000 steps a day... yesterday it clocked 16,000 - and that doesn't include walking to and from town when I went out last night (didn't really want to rock up at the pub rocking that particular look). Today I think it got to about 11,000, but then I accidentally reset it. In any case, I'm glad to see I'm doing what the government recommends!
Tomorrow is Saturday... not sure if I'll make it to the gym or not. Since I had Wednesday off I probably should, and to be fair I do feel up for it - the only thing that puts me off is that a Saturday at the gym is usually full of people - weekenders who come in to ponce about a bit on the machines and take up all the mat space while they sit on a stability ball and chat to their mate whilst knocking out a couple of sets of crunches and then go home boasting about spending 2 hours in the gym. Plus on a Saturday morning for some reason the gym sees fit to do childrens' swimming lessons - which means the place is literally crawling with kids who run around the changing room playing tag whilst their mothers stand by the showers and gossip, and then the pool's closed on Sunday because having so much piss released into it in one morning has altered the Ph level.
Yes, I'm a grouchy old cow, what of it!
I gave myself an easy time while I was there though - no weights...
Treadmill: 1 minute sprint, 30 seconds rest x 6 (up to 13km/h)
Stepper: program 3 (interval) level 6, 10 minutes
Stability ball plank 30 seconds
Stability ball roll out x 12
4 sets
When I was done I went for a swim to chill out a bit. There were a bunch of people in the pool having a chat though, so I only managed 20 lengths before I gave up and got out. The spa pool is broken again, no idea why, so no nice bubble bath to finish my workout!
I got a free pedometer in the post the other day, so I've started wearing it. More out of interest, to see how many steps I take in a day. I think the recommendation is 10,000 steps a day... yesterday it clocked 16,000 - and that doesn't include walking to and from town when I went out last night (didn't really want to rock up at the pub rocking that particular look). Today I think it got to about 11,000, but then I accidentally reset it. In any case, I'm glad to see I'm doing what the government recommends!
Tomorrow is Saturday... not sure if I'll make it to the gym or not. Since I had Wednesday off I probably should, and to be fair I do feel up for it - the only thing that puts me off is that a Saturday at the gym is usually full of people - weekenders who come in to ponce about a bit on the machines and take up all the mat space while they sit on a stability ball and chat to their mate whilst knocking out a couple of sets of crunches and then go home boasting about spending 2 hours in the gym. Plus on a Saturday morning for some reason the gym sees fit to do childrens' swimming lessons - which means the place is literally crawling with kids who run around the changing room playing tag whilst their mothers stand by the showers and gossip, and then the pool's closed on Sunday because having so much piss released into it in one morning has altered the Ph level.
Yes, I'm a grouchy old cow, what of it!
Thursday 13 May 2010
Thursday 2010-05-13
Well I didn't make spin class yesterday, due to work gumpf.
Am off work today though, so no excuses. For reasons known only to the voices in my head, I was awake at 6:30 this morning despite the absence of alarm clocks or the need to be up. So I got up and went to the gym early...
Lateral raises on a stability ball 2x3kg x 12
Front raises on a stability ball 2x3kg x 12
2 sets
Bicep curls on a stability ball 2x4kg x 12
Stability ball dumbbell tricep extensions 7kg x 12
2 sets
I did the above twice over - so essentially 4 sets of each.
cable tricep pull down with side lunge - 7.5kg, 10kg, 10kg, 7.5kg x 12
bicep pull down - 20kg, 22.5kg, 22.5kg, 20kg x 12
4 sets (weights represent what I did for each set)
Stability ball plank 30 seconds
Stability ball roll out x 12
4 sets
Then I did a fair bit of stretching - am worried about my left hip, which seems to be in a bad mood with me these days, and is definitely not as flexible as the right one. So I stretched the hell out of my whole body.
Then a few minutes in the steam room - but I'm easily bored and there is nothing to occupy the mind in there.
And then swimming, as it was quiet. The pool was disgusting though - the water level was really low, so you could clearly see the tide mark from where it usually is (the pool is never cleaned as far as I can tell) and the water was really cold. Still, I managed 34 lengths (it's a tiny pool - about 15 metres I think), then went for a little sit in the spa pool.
So yes, I feel like I've been reasonably productive today, and all before 10am!
Am off out to a gig with some friends tonight so not sure if I'll be up early for the gym tomorrow. Will definitely be there at some point though.
Oh I almost forgot, I weighed myself this morning and appear to have lost another pound - so that's 4 pounds since I went back to the gym at the beginning of April. I don't trust it though, I generally don't count a loss until I've seen it at least twice on the scales - otherwise it could just be a fluke! So watch this space.
I should probably start posting weekly weigh-ins and all that jazz... I always forget to do that stuff though. Am lame. We'll see how I feel this weekend...
Am off work today though, so no excuses. For reasons known only to the voices in my head, I was awake at 6:30 this morning despite the absence of alarm clocks or the need to be up. So I got up and went to the gym early...
Lateral raises on a stability ball 2x3kg x 12
Front raises on a stability ball 2x3kg x 12
2 sets
Bicep curls on a stability ball 2x4kg x 12
Stability ball dumbbell tricep extensions 7kg x 12
2 sets
I did the above twice over - so essentially 4 sets of each.
cable tricep pull down with side lunge - 7.5kg, 10kg, 10kg, 7.5kg x 12
bicep pull down - 20kg, 22.5kg, 22.5kg, 20kg x 12
4 sets (weights represent what I did for each set)
Stability ball plank 30 seconds
Stability ball roll out x 12
4 sets
Then I did a fair bit of stretching - am worried about my left hip, which seems to be in a bad mood with me these days, and is definitely not as flexible as the right one. So I stretched the hell out of my whole body.
Then a few minutes in the steam room - but I'm easily bored and there is nothing to occupy the mind in there.
And then swimming, as it was quiet. The pool was disgusting though - the water level was really low, so you could clearly see the tide mark from where it usually is (the pool is never cleaned as far as I can tell) and the water was really cold. Still, I managed 34 lengths (it's a tiny pool - about 15 metres I think), then went for a little sit in the spa pool.
So yes, I feel like I've been reasonably productive today, and all before 10am!
Am off out to a gig with some friends tonight so not sure if I'll be up early for the gym tomorrow. Will definitely be there at some point though.
Oh I almost forgot, I weighed myself this morning and appear to have lost another pound - so that's 4 pounds since I went back to the gym at the beginning of April. I don't trust it though, I generally don't count a loss until I've seen it at least twice on the scales - otherwise it could just be a fluke! So watch this space.
I should probably start posting weekly weigh-ins and all that jazz... I always forget to do that stuff though. Am lame. We'll see how I feel this weekend...
Tuesday 11 May 2010
Tuesday 2010-05-11
Gym before work this morning. It was a bit of a struggle to get out of bed, but I managed it - and was actually at the gym before they unlocked the door, which was a novelty. For me, any way. I'm easily pleased you see.
Chest and back today. Try to contain your excitement.
Plate slide & press up x 12
BOSU alternating row 2x8kg x 20 (ouch)
3 sets
Stability ball chest flye - press 2x5lg x 12
Single leg pull down 20kg x 12
3 sets
Bicep pull downs 20kg x 12
3 sets
(working on the old chin-ups again)
Stability ball plank 30 seconds
Stability ball roll out x 12
3 sets
My legs are still sore from Sunday's workout, and with Womens Running Network tonight I figured I should spend a bit of time trying to wake my legs up. So I did. And then I came home after work, fell asleep on the couch, and missed running. Well done Vicky.
I'm thinking next Tuesday I should skip the gym before work so that I make it to running club after work. And also not have a little sit down on the sofa with a duvet before I leave for running. Dumbass.
Lie in tomorrow morning, and then Spin at lunch. Hoorah for Wednesday lunchtime spin class, which I absolutely love - even though it bloody hurts and I'm about 80% sure the instructor would see it as an achievement if one of us passed out! I always go back to work on a Wednesday afternoon with a smile on my face, even if my life is a pile of steaming turd, which, as it happens, it is at the moment. No pressure Spin Class, but it's up to you to save my life tomorrow.
Chest and back today. Try to contain your excitement.
Plate slide & press up x 12
BOSU alternating row 2x8kg x 20 (ouch)
3 sets
Stability ball chest flye - press 2x5lg x 12
Single leg pull down 20kg x 12
3 sets
Bicep pull downs 20kg x 12
3 sets
(working on the old chin-ups again)
Stability ball plank 30 seconds
Stability ball roll out x 12
3 sets
My legs are still sore from Sunday's workout, and with Womens Running Network tonight I figured I should spend a bit of time trying to wake my legs up. So I did. And then I came home after work, fell asleep on the couch, and missed running. Well done Vicky.
I'm thinking next Tuesday I should skip the gym before work so that I make it to running club after work. And also not have a little sit down on the sofa with a duvet before I leave for running. Dumbass.
Lie in tomorrow morning, and then Spin at lunch. Hoorah for Wednesday lunchtime spin class, which I absolutely love - even though it bloody hurts and I'm about 80% sure the instructor would see it as an achievement if one of us passed out! I always go back to work on a Wednesday afternoon with a smile on my face, even if my life is a pile of steaming turd, which, as it happens, it is at the moment. No pressure Spin Class, but it's up to you to save my life tomorrow.
Monday 10 May 2010
Monday 2010-05-10
I woke up with my alarm this morning, which was a nice feeling. Normally I snooze for the first ten minutes, and then have a little internal argument with my inner sloth, before dragging myself out of bed and into my gym kit. Not so today! I was at the gym within 5 minutes of their opening, booked in for Spin class and doing some warm-up abs work while I waited for the class.
Except only 2 people booked in for the class, and that's not enough to make the instructor want to get a sweat on, so it was cancelled. I was secretly grateful, as a) my legs are very sore from yesterday, and b) it meant I could finish my workout earlier than the class finished, thus allowing me to get to work earlier, and therefore finish my 7.5 hours' work earlier, get home earlier... you see where this is going. I LOVE my couch and duvet!
Any way, here is what I did...
pilates ball arms and legs (you lay on your back with the ball under your lower backs, arms and legs in the air, and lower alternate arms and legs) x 12
Stability ball plank 30 seconds
2 sets
Stability ball roll out x 12
Stability ball plank 30 seconds
2 sets
Treadmill - incline 5, speed 5.5km/h for 5 minutes (vague attempt at beginning to train for Snowdon)
Treadmill - incline 0, speed 8.5km/h for 5 minutes
Stepper - level 6, 5 minutes
Then I stopped and did a lot of stretching in an attempt to make my legs a little more flexible for the day.
At lunch time I came back to the gym and did Body Balance, which hurt like a hurty thing, but did help with my legs. Also I was impressed with myself that I managed to do the balancing things. I need to work on the Standing Strength though, I always need to stand up out of the poses. Possibly because I always seem to be sore from a particularly tough leg workout the previous day. Hmm perhaps I should plan a little better!
Tomorrow I'm going to go and do some fannying about before work, possibly some weights or just abs (I found what can only be described as an evil abs workout on Turbulence Training here) which I'm dying to try out. In the evening I have running club, which I missed last week so I'm determined to make it this time.
Except only 2 people booked in for the class, and that's not enough to make the instructor want to get a sweat on, so it was cancelled. I was secretly grateful, as a) my legs are very sore from yesterday, and b) it meant I could finish my workout earlier than the class finished, thus allowing me to get to work earlier, and therefore finish my 7.5 hours' work earlier, get home earlier... you see where this is going. I LOVE my couch and duvet!
Any way, here is what I did...
pilates ball arms and legs (you lay on your back with the ball under your lower backs, arms and legs in the air, and lower alternate arms and legs) x 12
Stability ball plank 30 seconds
2 sets
Stability ball roll out x 12
Stability ball plank 30 seconds
2 sets
Treadmill - incline 5, speed 5.5km/h for 5 minutes (vague attempt at beginning to train for Snowdon)
Treadmill - incline 0, speed 8.5km/h for 5 minutes
Stepper - level 6, 5 minutes
Then I stopped and did a lot of stretching in an attempt to make my legs a little more flexible for the day.
At lunch time I came back to the gym and did Body Balance, which hurt like a hurty thing, but did help with my legs. Also I was impressed with myself that I managed to do the balancing things. I need to work on the Standing Strength though, I always need to stand up out of the poses. Possibly because I always seem to be sore from a particularly tough leg workout the previous day. Hmm perhaps I should plan a little better!
Tomorrow I'm going to go and do some fannying about before work, possibly some weights or just abs (I found what can only be described as an evil abs workout on Turbulence Training here) which I'm dying to try out. In the evening I have running club, which I missed last week so I'm determined to make it this time.
Sunday 9 May 2010
Sunday 2010-05-09
I didn't go to the gym yesterday; I had sort of planned to, but when it came to getting out of bed I just couldn't be bothered. That's not really the best attitude to have, but I figured, I've been exercising all week, I can take a day off. And so I took a total day off everything, and spent the entire time on the sofa under a duvet, watching terrible TV and dodgy movies.
So this morning I woke up with a feeling of "should really make up for yesterday's slackness..." and so I did. I feel I may regret this, when I try to get out of bed in the morning!
Overhead squats (with a weighted bar) x 10
Overhead lunges x 10 each leg
Squats 15kg x 12
Deadlifts 15kg x 12
Dead row 15kg x 12
4 sets, no break in between
Lunge & scaption 2kg x 12 each side
Wall squat & shoulder press 2x2kg x 12
3 sets
BOSU squats 2x7kg x 12
lunges 2x7kg x 12 each side
3 sets
Single leg deadlift 7kg x 12 each side
Sprint touch-backs 2x3kg x 20 each side
3 sets
Plank step-ups x 12 (6 each side)
Stability ball roll-out x 12
3 sets
Bicep pull down 20kg x 12
3 sets
(no idea what the correct name is for this, but I used the cables and the small straight bar. Am trying to build upper body strength so that I can do pull-ups, to prove a point to myself)
By this point my legs were shaking, my arms and back were sore, and I was really quite tired. So I went and had a shower.
I think this afternoon I'll try and do some stretching and use a pilates ball to massage my legs, I'm planning to go to the gym in the morning and do some cardio so it'll be handy if I can at least walk!
I'm not doing so well mentally at the moment, I've been pretty down and depressed about things and it's affecting my diet in a very bad way. I'm managing to keep up the gym routine though, which is helping. Last time this happened I basically dropped everything, and it just made everything worse, and for longer. Hopefully if I keep trudging through I'll come out the other side that much quicker. Much as I'm tempted to just throw my hands up and spend the next 2 weeks on the sofa under a duvet with a family pack of chocolate digestives, we all know that's a bad idea. Don't we?
So this morning I woke up with a feeling of "should really make up for yesterday's slackness..." and so I did. I feel I may regret this, when I try to get out of bed in the morning!
Overhead squats (with a weighted bar) x 10
Overhead lunges x 10 each leg
Squats 15kg x 12
Deadlifts 15kg x 12
Dead row 15kg x 12
4 sets, no break in between
Lunge & scaption 2kg x 12 each side
Wall squat & shoulder press 2x2kg x 12
3 sets
BOSU squats 2x7kg x 12
lunges 2x7kg x 12 each side
3 sets
Single leg deadlift 7kg x 12 each side
Sprint touch-backs 2x3kg x 20 each side
3 sets
Plank step-ups x 12 (6 each side)
Stability ball roll-out x 12
3 sets
Bicep pull down 20kg x 12
3 sets
(no idea what the correct name is for this, but I used the cables and the small straight bar. Am trying to build upper body strength so that I can do pull-ups, to prove a point to myself)
By this point my legs were shaking, my arms and back were sore, and I was really quite tired. So I went and had a shower.
I think this afternoon I'll try and do some stretching and use a pilates ball to massage my legs, I'm planning to go to the gym in the morning and do some cardio so it'll be handy if I can at least walk!
I'm not doing so well mentally at the moment, I've been pretty down and depressed about things and it's affecting my diet in a very bad way. I'm managing to keep up the gym routine though, which is helping. Last time this happened I basically dropped everything, and it just made everything worse, and for longer. Hopefully if I keep trudging through I'll come out the other side that much quicker. Much as I'm tempted to just throw my hands up and spend the next 2 weeks on the sofa under a duvet with a family pack of chocolate digestives, we all know that's a bad idea. Don't we?
Friday 7 May 2010
Friday 2010-05-07
I'm trying out posting from my shiny new mobile... No idea how to do a carriage return though... Any way, i went to the gym this morning and did the following...
Stepper: interval program (3) level 6, 10 minutes
30 minute spin class
Stability ball plank 30 seconds
Stability ball roll out x 12
4 sets
I'm fairly miserable at the moment, everything seems a bit pointless to be honest, but i'm going to just try and keep plodding along until the cloud lifts...
Stepper: interval program (3) level 6, 10 minutes
30 minute spin class
Stability ball plank 30 seconds
Stability ball roll out x 12
4 sets
I'm fairly miserable at the moment, everything seems a bit pointless to be honest, but i'm going to just try and keep plodding along until the cloud lifts...
Thursday 6 May 2010
Thursday 2010-05-06
Shoulders and arms today. I managed to get to the gym just after it opened as well, which I was pretty impressed with. I love early starts - I'm not even joking, 6:15am is the perfect time to wander across Town Path to the gym.
Lateral raises - 2x23kg x 12
Front raises 2x3kg x 12
3 sets
BOSU squat & shoulder press 2x2kg x 12
Cable tricep pulldown with side lunge - 7.5kg x 12
3 sets
Bicep curl on a stability ball 2x4kg x 12
Stability ball dumbbell tricep extension - 7kg x 12
3 sets
Stability ball plank - 30 seconds
Stability ball roll-out x 12
3 sets
I managed to get the whole workout done, lots of stretching, and showered and into work half an hour early. Am very impressed with myself.
I also put my weights up higher than I would normally do, so am pleased I managed to finish all my sets. Next time I do this workout I'm going to try and increase my sets... and maybe weights as well.
The food is still going pretty badly, I just can't seem to stop myself eating loads of chocolate, which is annoying considering how much effort I'm putting into the gym - I really feel like I've been getting somewhere the past week with the weights I've been lifting, and I've definitely seen improvements in my body - but I'm not losing the fat because I'm replacing what I burn off almost straight away!
I was going to try and do yoga class tonight, but I've decided to just do some stretching at home and do some cardio etc at the gym in the morning instead. Best of both that way!
Lateral raises - 2x23kg x 12
Front raises 2x3kg x 12
3 sets
BOSU squat & shoulder press 2x2kg x 12
Cable tricep pulldown with side lunge - 7.5kg x 12
3 sets
Bicep curl on a stability ball 2x4kg x 12
Stability ball dumbbell tricep extension - 7kg x 12
3 sets
Stability ball plank - 30 seconds
Stability ball roll-out x 12
3 sets
I managed to get the whole workout done, lots of stretching, and showered and into work half an hour early. Am very impressed with myself.
I also put my weights up higher than I would normally do, so am pleased I managed to finish all my sets. Next time I do this workout I'm going to try and increase my sets... and maybe weights as well.
The food is still going pretty badly, I just can't seem to stop myself eating loads of chocolate, which is annoying considering how much effort I'm putting into the gym - I really feel like I've been getting somewhere the past week with the weights I've been lifting, and I've definitely seen improvements in my body - but I'm not losing the fat because I'm replacing what I burn off almost straight away!
I was going to try and do yoga class tonight, but I've decided to just do some stretching at home and do some cardio etc at the gym in the morning instead. Best of both that way!
Wednesday 5 May 2010
Wednesday 2010-05-05
Chest and back today. I managed to get to the gym fairly early this morning... but in my haste to get out of the house early I managed to leave my breakfast and lunch at home - d'oh! Ah well, at least I won't need to do anything for Thursday...
Press up with plate slide x 12
BOSU alternating row 2x7kg x 12
3 sets
Stability ball chest flye - press 2x5kg x 12
Single leg pull down - 20kg x 12
3 sets
Stability ball plank - 30 seconds
Stability ball roll out x 12
3 sets
I think I can probably stand to increase my weights on the alternating row and the chest flye - press next time.
Press up with plate slide x 12
BOSU alternating row 2x7kg x 12
3 sets
Stability ball chest flye - press 2x5kg x 12
Single leg pull down - 20kg x 12
3 sets
Stability ball plank - 30 seconds
Stability ball roll out x 12
3 sets
I think I can probably stand to increase my weights on the alternating row and the chest flye - press next time.
Tuesday 4 May 2010
New weight programs...
So I've gone back through my plans for my weight program, and changed them slightly.
I've now set up 3 different workouts:
1. Legs
2. Shoulders/Arms
3. Chest/Back
The plan is to rotate through these as well as doing some cardio here and there.
If I try and plan my week for what I'll do when, I inevitably deviate from the plan within a couple of days, so I figure I'll just work through the weights in order each time I go, and make sure I get some cardio sessions in as well.
I think my main forms of cardio will be Spin class, HIIT on the treadmill or stepper, and running club. And to be fair at running club we usually do some work on the Steps of Doom, which I love, despite the pain.
Might start recording my weight/measurements on here again as well, the weight's not going down as quickly as I'd like but that's mainly to do with my inability to PUT THE CAKE DOWN! I need to really work on that side of things I think.
I've now set up 3 different workouts:
1. Legs
2. Shoulders/Arms
3. Chest/Back
The plan is to rotate through these as well as doing some cardio here and there.
If I try and plan my week for what I'll do when, I inevitably deviate from the plan within a couple of days, so I figure I'll just work through the weights in order each time I go, and make sure I get some cardio sessions in as well.
I think my main forms of cardio will be Spin class, HIIT on the treadmill or stepper, and running club. And to be fair at running club we usually do some work on the Steps of Doom, which I love, despite the pain.
Might start recording my weight/measurements on here again as well, the weight's not going down as quickly as I'd like but that's mainly to do with my inability to PUT THE CAKE DOWN! I need to really work on that side of things I think.
Tuesday 2010-05-04
This evening I am meant to be going to the second week of Womens Running Network... but today was my first full day at work in over 2 weeks, and I'm ashamed to say I'm knackered from it. How lame is that! To be fair to myself, I've not had a day off training since last Monday. But really I should have planned better, and taken a planned day off rather than waiting until I got to the point I was too tired to do something I'd been really looking forward to. Idiot that I am!
I got up and did a little yoga before work this morning, as I knew it was going to be a hectic day and thought I could do with quieting my mind a little before getting started. And I've told myself that if I'm not doing running club then I can't just spend the evening in front of the TV; I need to do something constructive.
I think I'm doing pretty well with keeping up the exercise (today's let-down notwithstanding); I think my problem is with the food. Someone at work did compliment me today, saying that I seem to have lost weight while I was off, which was nice - and I have lost about a pound and a half - but if I'd not eaten half my bodyweight in chocolate and biscuits while I was off I probably would have lost a lot more! I need to be way more strict with myself on this if I'm going to get to where I'm going. I think part of the problem is that I've not set a proper goal weight or anything like that. Perhaps I should... Perhaps I should have a look at places like Weight Watchers and see what a sensible weight for someone my height would be. I'm thinking around 133lbs, or 9.5 stones. I've no idea if that's too much or too little, but I guess it'll do for now. To be honest I think I'd be happy just to be below 140 so that can be my interim goal.
Tomorrow morning I'm getting up for Spin class before work, as I can't make the lunch time class. And hopefully some abs work either after Spin or when I get home from work. Now I need to go and make a packed breakfast and lunch for tomorrow, to make sure I don't end up getting a bag of crisps and a Kit Kat from the sandwich lady like I did this morning!
Monday 3 May 2010
Monday 2010-05-03
More weights today. Think I need to amend these new weight programs I put together, cos I clearly didn't think them through properly. Ouchiness!!
Overhead squat x 10 (with weighted bar)
Overhead lunges x 10 each side
Medicine ball step jump-overs x 12 (3 raisers under the step)
BOSU squats 2x6kg x 12
3 sets
Stability ball chest flye - press 2x4kg x 12
Single leg pull down 15kg x 12
4 sets
Bicep curl 2x4kg x 12
Stability ball dumbbell tricep extension 6kg x 12
3 sets
Stability ball crunches with arms raised x 12
Jacknife x 12
4 sets
Am now off to re-write my weights programs to ensure I'm not doing stuff involving my legs 2 days in a row - cos it bloody hurts! Running club tomorrow may well be fun!
Overhead squat x 10 (with weighted bar)
Overhead lunges x 10 each side
Medicine ball step jump-overs x 12 (3 raisers under the step)
BOSU squats 2x6kg x 12
3 sets
Stability ball chest flye - press 2x4kg x 12
Single leg pull down 15kg x 12
4 sets
Bicep curl 2x4kg x 12
Stability ball dumbbell tricep extension 6kg x 12
3 sets
Stability ball crunches with arms raised x 12
Jacknife x 12
4 sets
Am now off to re-write my weights programs to ensure I'm not doing stuff involving my legs 2 days in a row - cos it bloody hurts! Running club tomorrow may well be fun!
Sunday 2 May 2010
No. I've not been in a fight...
This here is the proof I've been doing shoulder presses against the wall at the gym. I think the wall needs re-plastering... And also I may need to invest in some of them there weight lifting gloves or some such!
Sunday 2010-05-02
More weights today. I've put together 3 sets of exercises to do on a rotating basis when I go to the gym, today was the first day working off these...
Overhead squats (with weighted bar) x 10
Overhead lunges x 10 each side
Squats 15kg x 12
Dead lifts 15kg x 12
Dead row 15kg x 12
4 sets (resting only between 3rd and 4th set)
Lunge & scaption - 2kg x 12 each side
Wall squat with shoulder press 2x2kg x 12
3 sets
Stability ball shoulder raises 2x3kg x 12
Plate slide & press up x 12
Single leg pull down 15kg x 12 (6 each leg)
3 sets
Stability ball plank 30 seconds
Stability ball roll out x 12
Stability ball plank and toe tap x 12
4 sets
I think I worked harder than normal, which is good. I've a feeling my legs will ache in the morning, which is the sort of result you want to see really - otherwise you just know you probably should have pushed harder!
The plan for the following week is:
Monday - next weight set
Tuesday - swimming in the morning, running club in the evening
Wednesday - weight set in the morning
Thursday - cardio of some description
Friday - weights
Saturday - off
Sunday - weights
I might skip the swimming Tuesday morning, depending on how I feel; it'll be my first full day at work in over 2 weeks so I might just have a lie in.
On Thursdays from next week I'm starting to do some running training with a friend but she can't make this week so I'll have to make my own entertainment.
I weighed myself this morning. When I weighed myself on Friday I'd not lost any real weight (about half a pound) and wasn't best pleased. This morning I found that I'd actually lost 2 pounds. Not sure which one to believe, but I know which one I want to believe! I seem to have more trouble losing weight than inches, which is irritating - but I guess if my clothes fit me better then my weight is kind of inconsequential... until I go to the doctor and they tell me I'm overweight!
Overhead squats (with weighted bar) x 10
Overhead lunges x 10 each side
Squats 15kg x 12
Dead lifts 15kg x 12
Dead row 15kg x 12
4 sets (resting only between 3rd and 4th set)
Lunge & scaption - 2kg x 12 each side
Wall squat with shoulder press 2x2kg x 12
3 sets
Stability ball shoulder raises 2x3kg x 12
Plate slide & press up x 12
Single leg pull down 15kg x 12 (6 each leg)
3 sets
Stability ball plank 30 seconds
Stability ball roll out x 12
Stability ball plank and toe tap x 12
4 sets
I think I worked harder than normal, which is good. I've a feeling my legs will ache in the morning, which is the sort of result you want to see really - otherwise you just know you probably should have pushed harder!
The plan for the following week is:
Monday - next weight set
Tuesday - swimming in the morning, running club in the evening
Wednesday - weight set in the morning
Thursday - cardio of some description
Friday - weights
Saturday - off
Sunday - weights
I might skip the swimming Tuesday morning, depending on how I feel; it'll be my first full day at work in over 2 weeks so I might just have a lie in.
On Thursdays from next week I'm starting to do some running training with a friend but she can't make this week so I'll have to make my own entertainment.
I weighed myself this morning. When I weighed myself on Friday I'd not lost any real weight (about half a pound) and wasn't best pleased. This morning I found that I'd actually lost 2 pounds. Not sure which one to believe, but I know which one I want to believe! I seem to have more trouble losing weight than inches, which is irritating - but I guess if my clothes fit me better then my weight is kind of inconsequential... until I go to the doctor and they tell me I'm overweight!
Saturday 1 May 2010
Saturday 2010-05-01
First day of May then... to celebrate I did the Saturday morning spin class. I'd not done spin for a couple of weeks, and I've not done a Saturday morning class for a really long time - mainly because it's 45 minutes rather than the usual half an hour. You might think that's only a 15-minute difference... but 15 minutes is a long time when your legs are screaming, the air-con is not working, and you're out of breath and sweaty!
I really enjoyed it though, might try and make Saturday morning spin class more often!
I really enjoyed it though, might try and make Saturday morning spin class more often!
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