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!
Friday, 14 May 2010
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!
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