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.
Wednesday, 5 May 2010
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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