Body Pump this morning. I've not done it for ages, and felt pretty ropey but I figured I should push myself any way...
Warm up 10kg
Squats 22.5kg
Chest 10kg (and push ups)
Glutes, back & hamstrings 12.5kg
Triceps 5kg
Biceps 5kg
Lunges 10kg
Shoulders 10kg (and 2x3kg for side raises etc)
Abs 5kg
The instructor had me come out to the front to demonstrate the abs track, which meant I worked a lot harder - I'm normally shaky and sore by the time we get to the abs, and I give up on trying to hold the weight above my head. Not today though!
Showing posts with label Body Pump. Show all posts
Showing posts with label Body Pump. Show all posts
Saturday, 7 November 2009
Saturday, 17 October 2009
Saturday 17th
I woke up early this morning, but decided not to go to Spin before Pump - I had breakfast instead.
I got to the gym early for Pump and did some cardio before the class started...
Cross trainer 5 minutes at level 5
Stepper 5 minutes at level 6
Pump:
Warm up 10kg
Squats 20kg
Chest 10kg and push ups
Glutes, back and hamstrings 12.5kg
Triceps 5kg and 5kg for overhead extensions at the end
Biceps 5kg
Lunges 10kg
Shoulders 2x3kg for side raises, then press ups, 10kg for bar work (ouch!)
Abs 5kg
When we finished my friends who'd been in the class went back upstairs to the gym to stretch, so I figured since I was there I'd go too and do some more cardio... and some abs for good measure...
Treadmill 5 minutes @10km/h (increased to 11.5for the last minute)
Stepper interval program 5 minutes at level 6
Stability ball side raises x 12 each side
Side Jacknife x 12
2 sets
And then lots of stretching and chatting to my friends. Am feeling pretty pleased with myself, especially the weight I used for the shoulder track since a man in front of me had the same weight as me and seemed to struggle as much as me. Need to push myself more I think!
Am also looking forward to trying out my program in the gym tomorrow, in a sick sort of way. I know it's going to hurt!
I got to the gym early for Pump and did some cardio before the class started...
Cross trainer 5 minutes at level 5
Stepper 5 minutes at level 6
Pump:
Warm up 10kg
Squats 20kg
Chest 10kg and push ups
Glutes, back and hamstrings 12.5kg
Triceps 5kg and 5kg for overhead extensions at the end
Biceps 5kg
Lunges 10kg
Shoulders 2x3kg for side raises, then press ups, 10kg for bar work (ouch!)
Abs 5kg
When we finished my friends who'd been in the class went back upstairs to the gym to stretch, so I figured since I was there I'd go too and do some more cardio... and some abs for good measure...
Treadmill 5 minutes @10km/h (increased to 11.5for the last minute)
Stepper interval program 5 minutes at level 6
Stability ball side raises x 12 each side
Side Jacknife x 12
2 sets
And then lots of stretching and chatting to my friends. Am feeling pretty pleased with myself, especially the weight I used for the shoulder track since a man in front of me had the same weight as me and seemed to struggle as much as me. Need to push myself more I think!
Am also looking forward to trying out my program in the gym tomorrow, in a sick sort of way. I know it's going to hurt!
Monday, 12 October 2009
Monday 12th
Balance at lunch time, it was a new release and it bloody hurt! I think the fact my arms and sides were still really sore from the weekend didn't help with that!
After work I went back for Pump. My wrist is really sore, I think my ganglion is coming back. I still did the push-ups though because I daren't not do them! Also for the shoulder track I was pulled out to the front to demonstrate to everyone else so I couldn't very well just sit there for that part of it!
Warm-up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 10kg (I LOVE the new lunge track!)
Shoulders 2x1.25kg for side raises etc, 5kg for over head press, and the push-ups
half the abs track because the instructor had to leave early.
All in all a pretty good day. Hopefully am on my way back to some sort of a routine where my workouts are concerned!
After work I went back for Pump. My wrist is really sore, I think my ganglion is coming back. I still did the push-ups though because I daren't not do them! Also for the shoulder track I was pulled out to the front to demonstrate to everyone else so I couldn't very well just sit there for that part of it!
Warm-up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 10kg (I LOVE the new lunge track!)
Shoulders 2x1.25kg for side raises etc, 5kg for over head press, and the push-ups
half the abs track because the instructor had to leave early.
All in all a pretty good day. Hopefully am on my way back to some sort of a routine where my workouts are concerned!
Monday, 28 September 2009
Monday 28th
Body Balance at lunch time today. Was a bit sore from yesterday but it was ok.
I felt like crap most of the day, and was really knackered in the evening but decided to go to Body Pump any way. It was the new release, I was thinking of doing light weights but figured, since I've had loads of missed sessions and have been generally a bit pants I shouly just suck it up and do it. So I did.
Warm up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 7.5kg
Abs 5kg
ouch ouch ouch! I felt so much better when the class finished though, more awake and alive.
I felt like crap most of the day, and was really knackered in the evening but decided to go to Body Pump any way. It was the new release, I was thinking of doing light weights but figured, since I've had loads of missed sessions and have been generally a bit pants I shouly just suck it up and do it. So I did.
Warm up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 7.5kg
Abs 5kg
ouch ouch ouch! I felt so much better when the class finished though, more awake and alive.
Monday, 14 September 2009
Monday 14th
Today was my first day back at work after my week off, so I allowed myself a bit of a lie-in. I think it really helped as I actually woke up before my alarm, and felt pretty good.
I did Body Balance at lunch, felt pretty good. I found the shoulder stretch in track 5 really tough, but the rest seemed pretty ok. Now that I've been doing it twice a week for a month or so, I'm really noticing a difference in my flexibility, especially my hamstrings. Until recently I'd never been able to reach my toes when stretching before but I'm getting better and better at it!
After work I went back to the gym for Body Pump. I think the trainer is more than a little bored of the latest release, as she's started doing "pick n mix" classes where she basically just chooses random tracks from previous releases. I think this evening was mainly 53, and it bloody hurt!
Warm up 7.5kg
Squats 22.5kg
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for French presses at the end (we did 70 for this track)
Biceps 5kg
Lunges 7.5kg
Unfortunately we ran out of time to do shoulders or abs. The instructor is pregnant and has to leave early for ante natal classes at the moment, plus I think we probably started a little late and what have you. I'm not too bothered about skipping those tracks, as I did abs in Balance at lunch, and my shoulders were feeling pretty bad during the earlier tracks. I'm hoping I've not done any serious damage, but the pain wasn't like normal muscle pain. Possibly from something I did yesterday!
Tomorrow I have a late start at work again so am hoping to get up early and go for a run. Then LBT in the evening. Bring it on!
Diet is still a little shocking, I really need to work on that...
I did Body Balance at lunch, felt pretty good. I found the shoulder stretch in track 5 really tough, but the rest seemed pretty ok. Now that I've been doing it twice a week for a month or so, I'm really noticing a difference in my flexibility, especially my hamstrings. Until recently I'd never been able to reach my toes when stretching before but I'm getting better and better at it!
After work I went back to the gym for Body Pump. I think the trainer is more than a little bored of the latest release, as she's started doing "pick n mix" classes where she basically just chooses random tracks from previous releases. I think this evening was mainly 53, and it bloody hurt!
Warm up 7.5kg
Squats 22.5kg
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for French presses at the end (we did 70 for this track)
Biceps 5kg
Lunges 7.5kg
Unfortunately we ran out of time to do shoulders or abs. The instructor is pregnant and has to leave early for ante natal classes at the moment, plus I think we probably started a little late and what have you. I'm not too bothered about skipping those tracks, as I did abs in Balance at lunch, and my shoulders were feeling pretty bad during the earlier tracks. I'm hoping I've not done any serious damage, but the pain wasn't like normal muscle pain. Possibly from something I did yesterday!
Tomorrow I have a late start at work again so am hoping to get up early and go for a run. Then LBT in the evening. Bring it on!
Diet is still a little shocking, I really need to work on that...
Friday, 11 September 2009
Friday 11th
Today was the last day of my week off. I do feel like I've worked hard, but if I'm honest I've not done that much more than I would normally do in a week. The only difference is that I've probably made it to more classes, rather than just working out on my own.
I did Body Pump this morning. It was with an instructor I don't normally see, as she only does the daytime classes. I find her difficult to follow, probably because 99% of all Pump classes I've ever done have been with the same instructor - so you get used to their ways of saying things. Every instructor seems to say and do things differently, so if you're not used to the way someone works, it can get a little confusing. Add to that the fact we did a really old release of Pump (Body Pump 45 from about 6 years ago!) so nobody was familiar with what was going on. I was right at the back, and the 4 or 5 women I could have hoped to copy clearly had NO idea at all what they were supposed to be doing! Ah well, it was fun, and we did some different things.
Warm up 7.5kg
Squats 22.5kg - most I've ever had in Pump!
Chest - 2x3 dumbells for flys at the beginning, then 10kg bar
Glutes, back & hamstrings 12.5kg
Triceps 5kg and then a 5kg plate for French Press
Biceps 5kg (included some bicep rows)
Lunges 7.5kg (with some evil calf raises on the steps to begin with)
Shoulders press-ups, then 2x3kg for side deltoid raises and side raises, then 7.5kg for upright rows and presses)
Abs - well by this point nobody had a clue what the instructor was on about, her mic went and we were all flailing about on the floor doing our own thing. Not sure I can really count that as having worked my abs to be honest!
Am thinking I might take a day off the exercise tomorrow, and then hit the gym on Sunday.
I've wimped out of doing my program as much as I had planned - mainly because the hex bar scares me. It's getting it out and putting it away that scares me more than the actual exercises. That and the pain I'll be in afterwads!
I did Body Pump this morning. It was with an instructor I don't normally see, as she only does the daytime classes. I find her difficult to follow, probably because 99% of all Pump classes I've ever done have been with the same instructor - so you get used to their ways of saying things. Every instructor seems to say and do things differently, so if you're not used to the way someone works, it can get a little confusing. Add to that the fact we did a really old release of Pump (Body Pump 45 from about 6 years ago!) so nobody was familiar with what was going on. I was right at the back, and the 4 or 5 women I could have hoped to copy clearly had NO idea at all what they were supposed to be doing! Ah well, it was fun, and we did some different things.
Warm up 7.5kg
Squats 22.5kg - most I've ever had in Pump!
Chest - 2x3 dumbells for flys at the beginning, then 10kg bar
Glutes, back & hamstrings 12.5kg
Triceps 5kg and then a 5kg plate for French Press
Biceps 5kg (included some bicep rows)
Lunges 7.5kg (with some evil calf raises on the steps to begin with)
Shoulders press-ups, then 2x3kg for side deltoid raises and side raises, then 7.5kg for upright rows and presses)
Abs - well by this point nobody had a clue what the instructor was on about, her mic went and we were all flailing about on the floor doing our own thing. Not sure I can really count that as having worked my abs to be honest!
Am thinking I might take a day off the exercise tomorrow, and then hit the gym on Sunday.
I've wimped out of doing my program as much as I had planned - mainly because the hex bar scares me. It's getting it out and putting it away that scares me more than the actual exercises. That and the pain I'll be in afterwads!
Wednesday, 9 September 2009
Wednesday 9th
I had a late start this morning, as I wanted to do the lunchtime spin class at the gym. I still got there early for the class though, so I did some cardio beforehand...
Rowing - 500 metres in 2.13 minutes.
Cross trainer - 5 minutes at level 5
30 minute spin class
Swimming - 24 lengths
I also spent a few minutes in the steam room, and sat in the spa pool for a while before getting changed as well.
I came back to the gym in the evening to do Body Pump. Since I managed most of the tracks with no problems on Monday, I decided I could stand to put my weights up a bit in some places... Plus the class was over-booked so I could only use one bar, and couldn't be bothered to keep changing my weights around!
warm-up 7.5kg
Squats 20kg (!)
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 5kg plus tricep dips
Biceps 5kg
Lunges 7.5kg
Abs 5kg plate
Weirdly, I put my squats weight up higher than I've ever managed before - and managed the whole track without having to stop or skip any reps. I might put it up again when I go to Friday's class!
All in all a pretty good day - though I did spend a bit too much time sitting about on the sofa, and my lunch was pretty bad. Still need to work on the old diet!
Rowing - 500 metres in 2.13 minutes.
Cross trainer - 5 minutes at level 5
30 minute spin class
Swimming - 24 lengths
I also spent a few minutes in the steam room, and sat in the spa pool for a while before getting changed as well.
I came back to the gym in the evening to do Body Pump. Since I managed most of the tracks with no problems on Monday, I decided I could stand to put my weights up a bit in some places... Plus the class was over-booked so I could only use one bar, and couldn't be bothered to keep changing my weights around!
warm-up 7.5kg
Squats 20kg (!)
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 5kg plus tricep dips
Biceps 5kg
Lunges 7.5kg
Abs 5kg plate
Weirdly, I put my squats weight up higher than I've ever managed before - and managed the whole track without having to stop or skip any reps. I might put it up again when I go to Friday's class!
All in all a pretty good day - though I did spend a bit too much time sitting about on the sofa, and my lunch was pretty bad. Still need to work on the old diet!
Monday, 7 September 2009
Monday 7th
Well today was my first day off... and I was pretty sore from doing my program yesterday!
My little sis came over in the morning and we watched bad TV before heading to the gym. She's not used my gym before, so we pottered about a bit, did some cardio and then some of the weights machines, before heading down to the studio for Body Balance. Unsurprisingly, it hurt more than usual today, especially the Standing Strength!
After Balance we went in the steam room for a while, then swam, I think we managed about 14 lengths (some using the noodles instead of kicking our legs), and then headed for the spa pool or whatever it's called.
In the evening I was planning to go back to the gym for Body Pump, but I was feeling pretty knackered. I'd almost decided not to go, but then I thought, well you took a week off intending to spend it at the gym, you'd better get there. So I went. It was only a 45 minute class as the instructor had to be somewhere afterwards. It was hard though! I put my weights up for the squats, but oddly I think I could handle putting them up further next time!
Warm up 7.5kg
Squats 17.5kg
Chest 7.5kg (and press ups! Ouch!)
Glutes, Back & Hamstrings 12.5kg
Triceps 5kg (and tricep dips - ouch again!)
Shoulders 2x3kg, then 7.5kg on the bar afterwards
Abs 5kg
Depending on how much I ache tomorrow I'm not sure if I'll do my program - it's killer! Am planning to do Pump again on Wednesday evening though!
My little sis came over in the morning and we watched bad TV before heading to the gym. She's not used my gym before, so we pottered about a bit, did some cardio and then some of the weights machines, before heading down to the studio for Body Balance. Unsurprisingly, it hurt more than usual today, especially the Standing Strength!
After Balance we went in the steam room for a while, then swam, I think we managed about 14 lengths (some using the noodles instead of kicking our legs), and then headed for the spa pool or whatever it's called.
In the evening I was planning to go back to the gym for Body Pump, but I was feeling pretty knackered. I'd almost decided not to go, but then I thought, well you took a week off intending to spend it at the gym, you'd better get there. So I went. It was only a 45 minute class as the instructor had to be somewhere afterwards. It was hard though! I put my weights up for the squats, but oddly I think I could handle putting them up further next time!
Warm up 7.5kg
Squats 17.5kg
Chest 7.5kg (and press ups! Ouch!)
Glutes, Back & Hamstrings 12.5kg
Triceps 5kg (and tricep dips - ouch again!)
Shoulders 2x3kg, then 7.5kg on the bar afterwards
Abs 5kg
Depending on how much I ache tomorrow I'm not sure if I'll do my program - it's killer! Am planning to do Pump again on Wednesday evening though!
Saturday, 29 August 2009
Saturday 29th
Body Pump this morning...
Warm up 7.5kg
Squats 15kg
Chest 7.5kg
Glutes, Back & Hamstrings 12.5kg
Triceps 3kg for kick-backs, 5kg for overhead extensions
Biceps 5kg
Lunges 7.5kg
Abs 5kg
Bit of a wussy session, I could have used heavier weights for some, especially the squats, but I've not done Pump for a few weeks so I thought I'd give myself a rest.
Might do some more yoga and stretching later...
Warm up 7.5kg
Squats 15kg
Chest 7.5kg
Glutes, Back & Hamstrings 12.5kg
Triceps 3kg for kick-backs, 5kg for overhead extensions
Biceps 5kg
Lunges 7.5kg
Abs 5kg
Bit of a wussy session, I could have used heavier weights for some, especially the squats, but I've not done Pump for a few weeks so I thought I'd give myself a rest.
Might do some more yoga and stretching later...
Friday, 7 August 2009
Saturday 8th
Saturday is Body Pump day. The usual instructor wasn't there today so we had a guy covering. I find that you get used to how the one instructor says and does things, so it's always a bit confusing when someone else comes in to teach. It wasn't too bad though, and he's as mental as the other one (made us all double our weights for the shoulder presses!) so it was all good.
Warm up - 7.5kg
Squats - 17.5kg
Chest - 7.5kg
Glutes, back & hanstrings - 12.5kg
Triceps - 3kg for kickbacks, 5kg for overhead press
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 2x2.5kg for side raises, 10kg (!) for upright rows and presses
Abs - 5kg
This guy normally teaches the class on a Wednesday evening, I might give it a go if I'm working late one time (it doesn't start until 7 I think)
Warm up - 7.5kg
Squats - 17.5kg
Chest - 7.5kg
Glutes, back & hanstrings - 12.5kg
Triceps - 3kg for kickbacks, 5kg for overhead press
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 2x2.5kg for side raises, 10kg (!) for upright rows and presses
Abs - 5kg
This guy normally teaches the class on a Wednesday evening, I might give it a go if I'm working late one time (it doesn't start until 7 I think)
Monday, 3 August 2009
Monday 3rd
Body Pump has moved from Tuesday to Monday evening, so I didn't go to the gym before work this morning. It felt a trifle odd!
Lunch time - Body Balance. Still bloody hurts, but I felt like I did better with it this week. I think even without Pump this evening I would still be aching tomorrow, from the Standing Strength track!
Evening - Body Pump
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, Back & Hamstrings - 12.5kg
Triceps - 3kg for kick backs, 5kg for overhead extensions
Biceps - 5kg
Lunges - 7.5kg (that track still makes me feel sick!)
Shoulders - 2x3kg for the first part, 7.5kg for the upright rows and shoulder presses
Abs - 5kg
We did abs in Balance too, so mine are now screaming! This is a good thing!!
Lunch time - Body Balance. Still bloody hurts, but I felt like I did better with it this week. I think even without Pump this evening I would still be aching tomorrow, from the Standing Strength track!
Evening - Body Pump
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, Back & Hamstrings - 12.5kg
Triceps - 3kg for kick backs, 5kg for overhead extensions
Biceps - 5kg
Lunges - 7.5kg (that track still makes me feel sick!)
Shoulders - 2x3kg for the first part, 7.5kg for the upright rows and shoulder presses
Abs - 5kg
We did abs in Balance too, so mine are now screaming! This is a good thing!!
Saturday, 25 July 2009
Saturday 25th
Body Pump this morning. I feel I may have slightly over-done it on the weight training this week, and my legs feel like lumps of lead - so I didn't push myself too hard in this class.
Warm up 7.5kg
Squats 15kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 2kg for kickbacks, 5kg for overhead extension
Biceps 5kg
Lunges 7.5kg
Shoulders 2kg for side raises, then 7.5kg for the bar work
Abs 5kg
Actually I think perhaps looking back I only put my weight down on the Squats and Back tracks. Oops. That'll be why my legs don't feel too great!
Warm up 7.5kg
Squats 15kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 2kg for kickbacks, 5kg for overhead extension
Biceps 5kg
Lunges 7.5kg
Shoulders 2kg for side raises, then 7.5kg for the bar work
Abs 5kg
Actually I think perhaps looking back I only put my weight down on the Squats and Back tracks. Oops. That'll be why my legs don't feel too great!
Saturday, 11 July 2009
Saturday 11th
This post should be subtitled "OMFG I'm going to ache tomorrow!"
I did Body Pump this morning, the new release (70) again. Decided to put my weight up for the squats, since I don't think the squats track is too bad this time around. When it came to the back track, the instructor looked at my bar and said "come on, you can do better than that! Swap that 1 for a 2!" and I did, despite the fact last time I did the back track I had neither a 1 nor a 2 on my bar. Ouchies. I also went up on the triceps, and used the same heavy weight as last time for shoulders, despite almost dying in Tuesday's class!
Warmup 7.5kg
Squats 17.5kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for the overhead extensions at the end
Biceps 5kg (wimped out on going up)
Lunges 7.5kg (again, wimped out but that lunge track makes me feel sick!)
Shoulders 2 x 3kg for the raises at the beginning, 7.5kg for the upright rows etc
Abs 5kg
My shoulders already ache.
To be honest, if I finish a Body Pump class and don't ache the next day, I'm a little disappointed in myself. For the back track the worst part was my forearms from holding the weight, so it wasn't too bad.
Unfortunately I now have to miss the next 2 Pump classes because of work, but I'm going to try and keep up my higher weights, and maybe even go up for the chest, biceps and shoulders!
I did Body Pump this morning, the new release (70) again. Decided to put my weight up for the squats, since I don't think the squats track is too bad this time around. When it came to the back track, the instructor looked at my bar and said "come on, you can do better than that! Swap that 1 for a 2!" and I did, despite the fact last time I did the back track I had neither a 1 nor a 2 on my bar. Ouchies. I also went up on the triceps, and used the same heavy weight as last time for shoulders, despite almost dying in Tuesday's class!
Warmup 7.5kg
Squats 17.5kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for the overhead extensions at the end
Biceps 5kg (wimped out on going up)
Lunges 7.5kg (again, wimped out but that lunge track makes me feel sick!)
Shoulders 2 x 3kg for the raises at the beginning, 7.5kg for the upright rows etc
Abs 5kg
My shoulders already ache.
To be honest, if I finish a Body Pump class and don't ache the next day, I'm a little disappointed in myself. For the back track the worst part was my forearms from holding the weight, so it wasn't too bad.
Unfortunately I now have to miss the next 2 Pump classes because of work, but I'm going to try and keep up my higher weights, and maybe even go up for the chest, biceps and shoulders!
Tuesday, 7 July 2009
Tuesday 7th
Body Pump today. I had a day off work, so went in a little early to do some cardio.
Cross Trainer: level 5. 4 mins warm up, then 6 minutes of 1-minute intervals.
Stepper - 5 minutes @ level 6, 30 seconds @ level 8
Then on for Pump...
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, back & hamstrings - 10kg (went down on this as hamstrings are killing from yesterday's deadlifts)
Triceps - 2.5kg for kickbacks, 5kg for overhead extensions. Also pressups. Ouch.
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 7.5kg (and 2 x 3kg weights for the lateral raises etc at the beginning)
Abs - 5kg
Ouchy ouchy ouch. Am loving the new release (70) but man alive does it ever hurt! The "time under tension" thing for the chest track makes me feel physically sick, and the lunges are the most evil we've had in ages!
Next class is Saturday, gona see if I can dare to put my weights up for squats!
Cross Trainer: level 5. 4 mins warm up, then 6 minutes of 1-minute intervals.
Stepper - 5 minutes @ level 6, 30 seconds @ level 8
Then on for Pump...
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, back & hamstrings - 10kg (went down on this as hamstrings are killing from yesterday's deadlifts)
Triceps - 2.5kg for kickbacks, 5kg for overhead extensions. Also pressups. Ouch.
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 7.5kg (and 2 x 3kg weights for the lateral raises etc at the beginning)
Abs - 5kg
Ouchy ouchy ouch. Am loving the new release (70) but man alive does it ever hurt! The "time under tension" thing for the chest track makes me feel physically sick, and the lunges are the most evil we've had in ages!
Next class is Saturday, gona see if I can dare to put my weights up for squats!
Saturday, 4 July 2009
Saturday 4th
Today I did Body Pump 70 for the first time. The instructor sent me a message when I missed Tuesday's class, saying "you missed kick ass new Pump!" I thought she was just joking... but no, Body Pum p70 really did kick my ass.
Apparently the whole theme is "time under tension" - idea being the longer your muscle is under tension, the more it's working. Cue many half-reps, and a chest track where we actually didn't straighten our arms at all! The lunges track is just plain evil too. We missed out the shoulders because we were running short on time after talking through technique for the other tracks.
Warm-up 7.5 kg
Squats 15 kg
Chest 7.5kg (went down on my weight - am so glad!)
Glutes, back & hamstrings 12.5 kg
Triceps 2.5kg for kick-backs, 5kg for overhead extensions. Plus a whole heap of tricep push-ups!
Biceps 5kg (could really have gone higher for this but was feeling delicate!)
Lunges 7.5kg
Abs 5kg
Apparently the whole theme is "time under tension" - idea being the longer your muscle is under tension, the more it's working. Cue many half-reps, and a chest track where we actually didn't straighten our arms at all! The lunges track is just plain evil too. We missed out the shoulders because we were running short on time after talking through technique for the other tracks.
Warm-up 7.5 kg
Squats 15 kg
Chest 7.5kg (went down on my weight - am so glad!)
Glutes, back & hamstrings 12.5 kg
Triceps 2.5kg for kick-backs, 5kg for overhead extensions. Plus a whole heap of tricep push-ups!
Biceps 5kg (could really have gone higher for this but was feeling delicate!)
Lunges 7.5kg
Abs 5kg
Tuesday, 23 June 2009
Tuesday 23rd
Well I had a slack couple of days, didn't do much at all. So I decided I should make up for it when I went to Body Pump...
Warm up 10kg
Squats 15kg
Chest 10kg
Glutes, back, hamstrings 12.5kg
triceps 7.5kg
biceps 7.5kg
lunges 7.5kg
shoulders 7.5kg (and 2 x 2kg for the lateral raises) - still going steady on the shoulders after last week's little injury.
abs 5kg
then it was the last week of Womens Running Network - we ran about 6km, I wore my wrist weights, and it was bloody hot.
Warm up 10kg
Squats 15kg
Chest 10kg
Glutes, back, hamstrings 12.5kg
triceps 7.5kg
biceps 7.5kg
lunges 7.5kg
shoulders 7.5kg (and 2 x 2kg for the lateral raises) - still going steady on the shoulders after last week's little injury.
abs 5kg
then it was the last week of Womens Running Network - we ran about 6km, I wore my wrist weights, and it was bloody hot.
Saturday, 20 June 2009
Saturday 20th
neck still hurting, but can't be doing with all this sitting around!
Body Pump -
warm-up 10kg
squats 12.5kg
chest 10kg
glutes, back & hamstrings 12.5 kg (not for clean & press due to neck - just used a weighted bar for that)
triceps 5kg
biceps 5kg
lunges 7.5kg
skipped shoulders as we were running late - good job since I couldn't do it any way!
abs - 5kg
The trainer was in a very energetic mood again, and we had old tracks for everything up to the lunges and abs, which were from 69.
New release soon, am actually quite looking forward to it!
Body Pump -
warm-up 10kg
squats 12.5kg
chest 10kg
glutes, back & hamstrings 12.5 kg (not for clean & press due to neck - just used a weighted bar for that)
triceps 5kg
biceps 5kg
lunges 7.5kg
skipped shoulders as we were running late - good job since I couldn't do it any way!
abs - 5kg
The trainer was in a very energetic mood again, and we had old tracks for everything up to the lunges and abs, which were from 69.
New release soon, am actually quite looking forward to it!
Saturday, 13 June 2009
Saturday 13th
Couldn't do Spin this morning as I did it yesterday so I just went in for Body Pump. The class was really busy - we ran out of space and weight bars! This meant the instructor was super-hyped and made us do loads of extra "little ones" where you just don't straighten your legs between squats, chest presses, pretty much everything. It also inspired me to put my weights up for some of the tracks.
Warm up - 7.5kg
Squats - 15kg
Chest - 10kg
Glutes, back and hamstrings - 12.5kg
Triceps - 5kg
Biceps - 5kg
Lunges - 7.5kg (and 2 x 3kg for the last bit) - she went really mental for this bit and we lunged onto a box step!
Shoulders - 7.5 kg (and 2 x 3kg for the lateral raises)
Abs - 5kg
Finished the class thoroughly knackered but pretty pleased with myself and headed to Tesco to buy some healthy food. Have now eaten healthy food and am craving chocolate and naughty food like you wouldn't believe. I need to sort my shit out.
Warm up - 7.5kg
Squats - 15kg
Chest - 10kg
Glutes, back and hamstrings - 12.5kg
Triceps - 5kg
Biceps - 5kg
Lunges - 7.5kg (and 2 x 3kg for the last bit) - she went really mental for this bit and we lunged onto a box step!
Shoulders - 7.5 kg (and 2 x 3kg for the lateral raises)
Abs - 5kg
Finished the class thoroughly knackered but pretty pleased with myself and headed to Tesco to buy some healthy food. Have now eaten healthy food and am craving chocolate and naughty food like you wouldn't believe. I need to sort my shit out.
Tuesday, 9 June 2009
Tuesday 9th
Body Pump after work. Ouch.
Warm up - 7.5kg
Squats - 12.5 kg
chest - 7.5kg
glutes, back and hamstrings - 12.5kg
triceps - 5kg
biceps - 5kg
lunges - 7.5kg (and 2 x 3kg hand weights for the last bit)
shoulders - 5kg (and 2 x 3kg hand weights for the lateral raises)
abs - 5kg for the extensions etc
After Pump was Womens Running Network, with my natty new wrist weights. I think we ran about 6k in total. The weights made it harder, I was out of breath quicker and my shoulders hurt like nobody's business by the end of it. I LOVE them!
Warm up - 7.5kg
Squats - 12.5 kg
chest - 7.5kg
glutes, back and hamstrings - 12.5kg
triceps - 5kg
biceps - 5kg
lunges - 7.5kg (and 2 x 3kg hand weights for the last bit)
shoulders - 5kg (and 2 x 3kg hand weights for the lateral raises)
abs - 5kg for the extensions etc
After Pump was Womens Running Network, with my natty new wrist weights. I think we ran about 6k in total. The weights made it harder, I was out of breath quicker and my shoulders hurt like nobody's business by the end of it. I LOVE them!
Wednesday, 27 May 2009
Tuesday 26th
Tuesday is Ridiculous day in Bubblesville.
Body Pump:
Warm-up 7.5kg
Squats 12.5 kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 7.5kg (and a 5kg plate for the last set)
Biceps 7.5kg
Lunges 7.5kg (and 2 x 3kg for the last set)
Shoulders 7.5kg (and 2 x 3kg for the side raises)
Abs 5kg
Then Womens Running Network - 1 hour. We had a few stops but not as many as normal. Ran round Hudson's Field, up the steep part and then down the path in the centre before back to the gym to stretch off.
It was really hard, there were points in Pump where I felt physically sick and thought I might drop my weight. I've missed running club the last two weeks through illness, and I missed Pump last week. Am glad I stuck it out and did both this week, I felt pretty good when I'd finished!
(sore today though!)
Body Pump:
Warm-up 7.5kg
Squats 12.5 kg
Chest 7.5kg
Glutes, back & hamstrings 12.5kg
Triceps 7.5kg (and a 5kg plate for the last set)
Biceps 7.5kg
Lunges 7.5kg (and 2 x 3kg for the last set)
Shoulders 7.5kg (and 2 x 3kg for the side raises)
Abs 5kg
Then Womens Running Network - 1 hour. We had a few stops but not as many as normal. Ran round Hudson's Field, up the steep part and then down the path in the centre before back to the gym to stretch off.
It was really hard, there were points in Pump where I felt physically sick and thought I might drop my weight. I've missed running club the last two weeks through illness, and I missed Pump last week. Am glad I stuck it out and did both this week, I felt pretty good when I'd finished!
(sore today though!)
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