I was going to the gym this morning, but I didn't get there. I did a home workout instead...
Push up x 12
Negative chin-ups, x4 wide, x4 narrow
Body row x 12
Elbow-knee twist x 12
3 sets
Showing posts with label press up. Show all posts
Showing posts with label press up. Show all posts
Tuesday, 3 November 2009
Wednesday, 28 October 2009
Wednesday 28th
Since the clocks went back it's been a little lighter in the mornings, so I forced myself up and out to the gym this morning...
MB Step jump-overs x 15
Ball lunge & single arm row 7.5kg x 12 each side
3 sets
Single leg pull-down x 8 each side 20kg for first set, then 15kg
Plate slide & push up x 12 (full push up for first set, then knees)
3 sets
Scoop & ctunch x 6
Elbow-knee twist x 12
side jacknife x 12
3 sets
I skipped the cardio part of my program today because I thought I'd make Spin class at lunch. As it was I missed Spin because of a meeting at work. So I came home and did a little circuit-type thingy...
Chin-ups negative reps with varying hand positions, count of 5 down x4
Body row x 12
Full push up x 12
Crunch x 12
Crunch with legs to one side x 12 each side
Reverse crunch x 12
3 sets
Am planning to get up in the morning and go to the gym for some cardio before work; I doubt I'll be able to do anything afterwards though as am helping out with some furniture moving at work.
MB Step jump-overs x 15
Ball lunge & single arm row 7.5kg x 12 each side
3 sets
Single leg pull-down x 8 each side 20kg for first set, then 15kg
Plate slide & push up x 12 (full push up for first set, then knees)
3 sets
Scoop & ctunch x 6
Elbow-knee twist x 12
side jacknife x 12
3 sets
I skipped the cardio part of my program today because I thought I'd make Spin class at lunch. As it was I missed Spin because of a meeting at work. So I came home and did a little circuit-type thingy...
Chin-ups negative reps with varying hand positions, count of 5 down x4
Body row x 12
Full push up x 12
Crunch x 12
Crunch with legs to one side x 12 each side
Reverse crunch x 12
3 sets
Am planning to get up in the morning and go to the gym for some cardio before work; I doubt I'll be able to do anything afterwards though as am helping out with some furniture moving at work.
Tuesday, 27 October 2009
Tuesday 27th
I was meant to go to LBT tonight, but haven't made it. I spent a large chunk of today visiting the local Air Force base, and knew that if I went to the gym I wouldn't have time to make lunches and dinners for the rest of the week. So I went for a run and did some stuff at home instead...
Short run - to the Steps of Doom and back. 3 times up the steps, as I've not done them in a while, and wanted to be able to move for tomorrow's sessions. Did run most of the way back though, which is unusual for me - I usually give up and walk back!
I did some pull-up work on my door gym thing, a set of 12 full press-ups and some abs...
Elbow-knee twist x 12
Crunches x 12
Reverse crunch x 12
3 sets
To get into the RAF the fitness test requires full sit-ups and full press-ups. I'm monumentally rubbish at both, so I need to practise this. Am going to try and do press-ups every day, and work my way up. Although you only need to do 12 in about 2 minutes or something to pass the fitness test, if I turned up to Officer training only able to do the bare minimum I'd be in for "a real beasting" apparently.
Once I'm getting somewhere with the push-ups, I'll start on the sit-ups. I need to find somewhere in the house to anchor my feet though!
Short run - to the Steps of Doom and back. 3 times up the steps, as I've not done them in a while, and wanted to be able to move for tomorrow's sessions. Did run most of the way back though, which is unusual for me - I usually give up and walk back!
I did some pull-up work on my door gym thing, a set of 12 full press-ups and some abs...
Elbow-knee twist x 12
Crunches x 12
Reverse crunch x 12
3 sets
To get into the RAF the fitness test requires full sit-ups and full press-ups. I'm monumentally rubbish at both, so I need to practise this. Am going to try and do press-ups every day, and work my way up. Although you only need to do 12 in about 2 minutes or something to pass the fitness test, if I turned up to Officer training only able to do the bare minimum I'd be in for "a real beasting" apparently.
Once I'm getting somewhere with the push-ups, I'll start on the sit-ups. I need to find somewhere in the house to anchor my feet though!
Monday, 5 October 2009
Tuesday 6th
I was supposed to go for a run this morning, but I slept badly last night and couldn't get out of bed this morning. Plus there was probably a little bit of "eww it's raining and I've not been for a run in ages, it's going to hurt, I don't wanna..." about it.
So any way I got up a little later and did a home workout adapted from GymJunkies...
Started off with a Sun Salutation but my legs are quite stiff and achey from yesterday so it was pretty feeble...
Burpees x 10
Press-up x 12
Burpees x 10
Body Row x 12
2 sets
crunch with pilates ball squeeze x 10 (oblique crunches 10 each side for second set)
weighted side twists 2kg x 10
overhead weight tap with leg extension x 10
3 sets
Then just for good measure I did 12 assisted pull-ups. I'm not getting any better at those though, perhaps I should be doing them more often rather than every now and then when it crosses my mind!
So any way I got up a little later and did a home workout adapted from GymJunkies...
Started off with a Sun Salutation but my legs are quite stiff and achey from yesterday so it was pretty feeble...
Burpees x 10
Press-up x 12
Burpees x 10
Body Row x 12
2 sets
crunch with pilates ball squeeze x 10 (oblique crunches 10 each side for second set)
weighted side twists 2kg x 10
overhead weight tap with leg extension x 10
3 sets
Then just for good measure I did 12 assisted pull-ups. I'm not getting any better at those though, perhaps I should be doing them more often rather than every now and then when it crosses my mind!
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