Friday 2010-04-30

I weighed myself this morning, and was disappointed to find that I've only lost about half a pound since the beginning of April. I have, however, lost an inch from my hips, and another from my waist. So I'm claiming that as a victory.

I was a little achey this morning from yesterday's efforts, but nothing too bad. So I figured I'd go to the gym and see if I could create some major DOMS for a Saturday morning...

Overhead squats (with weighted bar) x10
Overhead lunges x 10 each side

Squats - 20kg x 12
Deadlifts - 20kg x 12
4 sets

Shoulder side raises on stability ball 2x3kg x 12
Shoulder press on stability ball 2x3kg x 12
3 sets

Bicep curls on stability ball 2x3kg x 12
Tricep extension on stability ball (laying on ball) 6kg x 12
3 sets

Stability ball plank x 30 seconds
Stability ball roll out x 12
4 sets

I think I will probably ache in a lot of places tomorrow.
Also can probably stand to put the weight up a little for biceps/triceps next time - but the shoulder one was tough!

I think the lack of weight loss is mainly down to my diet, which has been rather shocking - and also the fact that although I've been going to the gym, I've not really been pushing myself too hard. I was in the weights bay the other day when a friend of mine was having a PT session and she was really being pushed... I can't afford to go back to PT sessions yet so I have to kick my own arse in the gym or I won't see the results I want.

Thursday 2010-04-29

This morning I went to the gym with the idea of trying to make up for my distinct lack of exercise this week, despite having planned to do a lot...

Overhead squats (with weighted bar) x10
Overhead lunges x10

Squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row - 15kg x 12
5 sets

Sprint step-backs - 2x3kg x 20 (3 step raisers)
Wall squat with shoulder raise - 2x3kg x 12
3 sets

Lat pull-down - 20kg (15kg on last set) x12
push up x 12
3 sets

Plank step-ups x 12
Stability ball crunches (arms up) x 12
3 sets

And now I am very, very tired.
The squats, deadlifts and dead rows were done without pauses between exercises - I can't remember the name for it but it's this thing where you use weights for cardio by just burning through the exercises really quickly without putting the bar down - hence using the same weight for each exercise. Am thinking of increasing to 20 next time though as it wasn't particularly difficult - though my legs were shaking by the end of it!

Wednesday 2010-04-28

Quick gym session this morning as I was on my way to meet someone, and not particularly in the mood for exercise either. Am secretly proud of myself that I still managed to get out the house and into town!

Stability ball chest flye - press 2x5kg x 12
Stability ball rox 7kg x12
3 sets

Stability ball crunches x 12
Jacknife x12
2 sets

Happy days!

Tuesday 2010-04-27

Womens Running Network started today. As it was the first session we spent a lot of time on introductions, going through the paperwork etc. Then we had a warm up in the park before doing intervals on the Town Path. Not particularly taxing, but there was some sprinting involved, and I was fairly tired by the end of it.

Next week we're doing the Steps Of Doom so am looking forward to that!

Sunday 2010-04-25

Sunday, Sunday. I arranged to meet some friends in town for lunch at 1, and got to the gym at 10:30, which meant I had a lot of time to kill...

Warmup:
Overhead squats (with weighted bar) x10
Overhead lunges x 10 each side

Stability ball single leg squat 2x6kg x 12 each side
Sprint touch backs 2x2kg x 12
3 sets

push ups x 12
Alternating dead row 2x6kg x 20
4 sets

Stability ball chest flye 2x5kg x 12
Stability ball single dumbell row 7kg x 12 each side
4 sets

plank step-ups x 12 (6 each side)
Stability ball extended crunches x 12
3 sets

Treadmill - 1 minute sprint, 30 seconds rest x5
Stepper - program 3 (intervals) level 6, 10 minutes
Reclining bike - 3-minute easy ride to cool down

and then lots of stretching!

I always used to post weight and measurements on a Sunday, to measure my progress etc. I've not done that for a while though as I put on a fair bit of weight and didn't really want to advertise the fact. I think I'm doing ok though; I seem to have lost a couple of pounds and feel that my clothes are fitting better so that's always a bonus.

Saturday 2010-04-24

I got up later than expected this morning, which was a bit lazy of me, but since I'm off work until the end of the month I guess it doesn't really matter when I get out of bed for now!


Treadmill - 1 minute, sprint, 30 seconds rest x 6
Stepper - program 3 (intervals) 10 minutes at level 6
Reclining bike - 5 minutes at easy pace to cool down

Stability ball extended crunch x 12
Jacknife x 12
2 sets
(feeling lazy!)

Am thinking about doing a sort of juice detox type thing on Monday, will see whether I can be bothered though! If I do I'll post about it here - despite the fact I'm fairly sure nobody reads this blog any way!

Friday 2010-04-23

Didn't go to the gym yesterday as I was ill. This morning I wasn't sure whether I was ill or not, but I figured I'd kick myself if I didn't go. So I compromised with my inner fitness freak, and caught the bus to the gym!

Stability ball chest press - flye - 2x4kg x 12
Stability ball dumbell row 6kg x 12 each side
Wall squat with shoulder press 2x2kg x 12
3 sets

Stability ball extended crunches x 12
Jacknife x 12
3 sets

I was going to swim, but there were loads of people in the pool so I couldn't be bothered with it.

Tomorrow morning I think I might get up and go to the gym early, maybe do some weights and see about doing the spin class if I'm there when it starts. And then spend the rest of the day in the garden!