Dinner time!

Possibly not the healthiest dinner in the world, but left over stew and dumplings is just what i needed tonight! Am posting this here after someone made a comment about me updating stuff here... Been a bit lax recently!

2009-11-24

Day 2 of the week, day 2 of going to the gym before work...

Treadmill - 2mins sprint, 1min recovery x 3 - got up to 13km/h again, but actually nearly passed out. Oops.
Upright bike - 3 mins at 75rpm, 3 mins at 85rpm.

Abs:

SB crunch x 12

Side SB x 12 each side

bicycle crunch x 12

side plank 30 seconds each side

bicycle crunch x 12

Bit of a random workout today, but I've had worse!

2009-11-23

Today should have been my dad's birthday... I figured I'd commemorate it by actually getting up out of my pit and going to the gym before work!

After my warm-up I did the upper body section of my new program...

Stability Ball Single Arm Row 6kg x 15 each side
Stability Ball Chest Flye 2x5kg x 15
Step Press Up & Rotate x 15
Tricep Dips x 15 (first set only)
Stability ball tricep extensions 2x4kg x 15 (because the tricep dips were hurting my wrist again)
3 sets

And then for some HIIT...

Treadmill - 2min sprint, 1 min recovery x 3. Got up to 13km/h this time, though did feel a bit dizzy at the end. There is NO aircon in that place at the moment!

I also did Body Balance at lunch time, which was good but painful - as it should be!

Sunday 2009-11-22

I know I'm meant to do a weigh-in etc on a Sunday morning, and haven't for ages... Suffice to say I've put on weight and inches and everything else. What can I say, stress drives me to chocolate, and I've been exceptionally stressed recently.

I went to the gym this morning and tried out part of my new program...

Overhead Squats x 15
Overhead Static Lunges x 15 each leg
Hip Flexor stretches etc

BOSU Squat and Shoulder Press 2x3kg x 15
Single Leg Stability Ball Lunge x 15 each leg
Athletic Step-Backs, 2x3kg x 15 each leg
Ball Pull Over 8kg x 15
3 sets

Treadmill - 2 minutes fast, 1 minute recovery x 3 (got up to 13km/h this time!)

Stability Ball hyper-extended crunch x 15
Side Jacknife x 15
2 sets

I didn't stick exactly to the new program, just did the lower body circuit. I didn't really have time to do the rest as I had to get to work. I like it though, and think I could probably stand to up some of my weights - though I think I'll wait and see how sore I am in the morning!

Am hoping to go again in the morning to do the upper body circuit and some cardio before work.

I won't see my trainer now until February, so am thinking I'll alternate between the new program(s) and my most recent old one, which I enjoyed. And I'll keep doing the HIIT cardio because it's quicker, and hurts so I figure it must be doing me some good. I'll try and get around to doing weight and measurements etc at some point as well, need to get started back on sorting myself out...

Friday 2009-11-20

I had a PT session today. My trainer is pregnant and going on maternity leave, so she's given me an exercise program to last me a couple of months, until she is back...

Warm up:
Overhead squat with weighted bar
Overhead lunges with weighted bar
Leg swings
Hip flexor stretch
Wall hamstring stretch
3x15 second knee push

Circuit 1: Lower Body
BOSU Squat and Shoulder Press, 2x3kg x 15
Single Leg Stability Ball Lunge x 15 each leg
Athletic step-backs x 15 each leg
Ball Pull over 8kg x 15

Cardio
Upright Bike, 6 minutes at speed over 85rpm
Treadmill, 8 minutes building up speed

Circuit 2: Upper Body
Stability Ball Single Arm Row 6kg x 15 each side
Stability Ball Chest Flye 2x5kg x 15
Step Press Up & Rotate x 15
Tricep Dips x 15

Abs
Bicycle crunches x 20
Side Plank 30 seconds each side

We did a quick run-through today, one set of each exercise and no cardio... The idea is that I can split the program and do upper body one day and lower the next, or do just one big workout.
I also have a cardio program to do all together...

Upright Bike: 14 minutes
Warm up - 3 mins at 75rpm then 3 mins at 85rpm
6 mins alternating: 1min 100rpm, 1 min 80rpm
2 mins recovery 70rpm

Treadmill - 1.6km as quickly as possible

Cross Trainer: 12 minutes
Program 3, level 5, speed over 120spm (I think program 3 is an interval one but not checked yet)

Step & Row combo:
Row 500m as quickly as possible
1 minute rest
1 minute step jump-overs (like in the last pogram)
1 minute rest
2 sets

Reclining Bike
Easy ride for 6- minutes


I have a sneaky suspicion this lady may be trying to kill me!
Still, it'll keep me occupied. Am feeling more motivated now...

Monday 2009-11-16

I've not been to the gym much this month... had lots going on and just not been in the mood.
I went back today and did Body Balance, which was nice and relaxing. Hopefully I can get back into it properly soon.

Monday 2009-11-09

I actually managed to get to the gym before work this morning, which was pretty good...

squats x 10
leg swings

MB Step jump-over x 15 (3 raisers)
BOSU alternating row 2x10kg x 12 (cable thingy was being used again)
3 sets

Treadmill 2 minute sprint, 1 minute recovery x 3 - got up to 12.5km/h. Difficult when the aircon unit above you is blowing hot air into your face!

Plate slide & push up x 12
Stability ball alternating flye 2x7kg x 12 (one set only - lat machine in use)
Single leg pull down x12 (20kg first set, then 15kg)

I skipped the rowing because I didn't have time before work.

I did go to Body Balance at lunch though, which was good. Nice and relaxing, but painful at the same time!