Hello people who don't read my blog.
I've been "away" for a long while now. The last few months have been really difficult; not just exercise-wise, but life in general. I ended up being signed off work with Depression for a month, and have been a bit mental for a while. I went back to work, and requested voluntary redundancy. They accepted my application and I left on Friday.
So now I'm trying to sort my shit out and get on with my life. It's harder than it sounds; there's an immense amount of apathy to fight against just to get out of bed most mornings, and I've not had a proper night's sleep for nearly 4 months now.
On Friday morning I woke up shit early again, and decided that, since I was up and had no chance of going back to sleep, I may as well go for a run. So I did. And I got on better than I expected to. I only went along Town Path, around Elizabeth Gardens and back again - only 3.8km. But I managed to run further than I ever used to without stopping for a rest.
On Sunday morning I went for another run. Didn't do so well, probably only about 2.8km - but at least I managed it.
Monday I went back to the gym. Having not stepped foot in the building for 2 months I was dreading it, but it wasn't too bad - and my locker actually smelled quite nice! I did a Body Balance class, which made me feel all floaty and smiley, which was something of a novelty.
Yesterday morning I went for a run - same route as Friday.
Today I went to the gym again...
Treadmill - 1 minute sprint, 30 seconds rest x 8 (up to 13.5km/h)
Stepper - 10 minutes at level 6
Stability ball plank/step-down x 15
Stability ball roll-out x 15
2 sets
I'm quite pleased with my effort to be honest, I think the cardio was better than I was managing before.
Weirdly enough, having been so ill and miserable for so long, I think it's done a lot for my mental strength when it comes to exercise. I'm less likely to give up on my workouts now, less likely to half-ass my way through it. It's a good feeling.
The hope is that I can continue to run every other day, and do more classes at the gym. I'm off work on gardening leave now until October, so it's the perfect opportunity to get back into my fitness and exercise routine. Also I'm hoping I can manage to beat my body into submission so that it will actually allow me a decent night's sleep some time very soon! Oh yeah, and if I could get rid of the headache I've had since Sunday, that would also be rather marvellous.
Showing posts with label abs. Show all posts
Showing posts with label abs. Show all posts
Wednesday, 4 August 2010
Sunday, 16 May 2010
Sunday 2010-05-16
Unsurprisingly, I woke up early this morning. I seem to be doing that a lot lately. So three guesses what I did with my early start... yeah, I went to the gym
Overhead squats (with weighted bar) x10
Overhead lunges x10 each side
Squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row - 15kg x 12
3 sets
Wide-leg squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row (underhand grip) - 15kg x 12
3 sets
BOSU squat - 2x8kg x 12 (the 7kg weights had disappeared again so I had to put my weights up)
Lunges - 2x8kg x 12 each side
3 sets
BOSU squar & shoulder press - 2x2kg x 12
Stability ball hamstring curls x 12
3 sets
Plank step-ups x 12 (6 each side)
Stability ball crunches x 12
3 sets
Stability ball plank 30 seconds (holding last one as long as possible)
Stability ball roll out x 12
3 sets
And then I did a bunch of stretches, whilst chatting to my friend Simon, who had appeared after going for a run. Simon is lovely, but mental - he did a 30 minute run, and then spent 2 hours in the gym!
I'm in two minds as to whether to go to the gym tomorrow. I've a feeling my legs will be sore after today, so I might give myself the day off. We'll see how I feel when I wake up. I've a tendency to feel like I've achieved nothing in a day if I've not been to the gym.
Overhead squats (with weighted bar) x10
Overhead lunges x10 each side
Squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row - 15kg x 12
3 sets
Wide-leg squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row (underhand grip) - 15kg x 12
3 sets
BOSU squat - 2x8kg x 12 (the 7kg weights had disappeared again so I had to put my weights up)
Lunges - 2x8kg x 12 each side
3 sets
BOSU squar & shoulder press - 2x2kg x 12
Stability ball hamstring curls x 12
3 sets
Plank step-ups x 12 (6 each side)
Stability ball crunches x 12
3 sets
Stability ball plank 30 seconds (holding last one as long as possible)
Stability ball roll out x 12
3 sets
And then I did a bunch of stretches, whilst chatting to my friend Simon, who had appeared after going for a run. Simon is lovely, but mental - he did a 30 minute run, and then spent 2 hours in the gym!
I'm in two minds as to whether to go to the gym tomorrow. I've a feeling my legs will be sore after today, so I might give myself the day off. We'll see how I feel when I wake up. I've a tendency to feel like I've achieved nothing in a day if I've not been to the gym.
Saturday, 15 May 2010
Saturday 2010-05-15
I was up early again this morning - no idea what this early-waking malarkey is all about, but I figure I should make the most of it while I'm still managing it. So I got up and went to the gym for 8am - thinking I'd miss most of the weekend idiots and screaming kids with shouty mothers at swimming classes. I was partly right.
push up with plate slide x 12
BOSU alternating row 2x8kg x 20
3 sets
Stability ball chest flye - press 2x5kg x 12 (should really put my weight up on this but the 6kg weights were mysteriously absent this morning)
Single leg pull down 20kg x 12
4 sets
Stability ball plank 30 seconds (held the last one as long as possible)
Stability ball roll out x 12
4 sets
I probably should have done more, but I was feeling really quite lazy and apathetic, so I did some stretching and left. I've spent most of the rest of the day on the sofa, thus probably negating the calories I burned off this morning. But hey ho, at least I managed it!
I skipped my leg workout because I didn't want sore legs on Monday for Balance, but I think I'm going to have to miss Balance on Monday any way, so I might do legs tomorrow. For a treat!
push up with plate slide x 12
BOSU alternating row 2x8kg x 20
3 sets
Stability ball chest flye - press 2x5kg x 12 (should really put my weight up on this but the 6kg weights were mysteriously absent this morning)
Single leg pull down 20kg x 12
4 sets
Stability ball plank 30 seconds (held the last one as long as possible)
Stability ball roll out x 12
4 sets
I probably should have done more, but I was feeling really quite lazy and apathetic, so I did some stretching and left. I've spent most of the rest of the day on the sofa, thus probably negating the calories I burned off this morning. But hey ho, at least I managed it!
I skipped my leg workout because I didn't want sore legs on Monday for Balance, but I think I'm going to have to miss Balance on Monday any way, so I might do legs tomorrow. For a treat!
Friday, 14 May 2010
Friday 2010-05-14
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!
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!
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...
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!
Wednesday, 5 May 2010
Wednesday 2010-05-05
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.
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.
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!
Friday, 30 April 2010
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.
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, 29 April 2010
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!
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, 28 April 2010
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!
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!
Sunday, 25 April 2010
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.
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, 24 April 2010
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!
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, 23 April 2010
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!
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!
Tuesday, 20 April 2010
Tuesday 2010-04-20
Wow, a full week back training properly.
And my legs are killing me! I'm fairly sure the pain woke me at least once last night! Any way I dragged myself to the gym this morning in the hope that exercise would loosen my joints a bit. Didn't do much when I got there, but at least I made the effort!
Treadmill - 3 minutes walking fast at a steep incline (legs really not up to running)
Stepper: 5 minutes at level 6, 5 minutes at level 5
Stability ball extended crunches x 12
Stability ball plank with toe tap x 12
2 sets
And my legs are killing me! I'm fairly sure the pain woke me at least once last night! Any way I dragged myself to the gym this morning in the hope that exercise would loosen my joints a bit. Didn't do much when I got there, but at least I made the effort!
Treadmill - 3 minutes walking fast at a steep incline (legs really not up to running)
Stepper: 5 minutes at level 6, 5 minutes at level 5
Stability ball extended crunches x 12
Stability ball plank with toe tap x 12
2 sets
Thursday, 15 April 2010
Thursday 2010-04-15
Well today I not only managed to drag my sorry arse to the gym pre-7am, but I also managed to force a friend to come with me. Go team!
I was not very imaginative on the old workout though. Will have to try harder to plan things in future.
Treadmill - 1.5 minute sprint, 30 second rest x 4
Stepper - interval program (3) 5 minutes at level 6, 5 minutes at level 5
Stability ball crunches x 12
Stability ball step-offs x 12
3 sets
I was not very imaginative on the old workout though. Will have to try harder to plan things in future.
Treadmill - 1.5 minute sprint, 30 second rest x 4
Stepper - interval program (3) 5 minutes at level 6, 5 minutes at level 5
Stability ball crunches x 12
Stability ball step-offs x 12
3 sets
Sunday, 4 April 2010
Sunday 2010-04-04
Woke up this morning a little achey from the run yesterday. Weird how it's not just your legs that ache, but back and abs as well. Still, at least I know I did something!
Decided against another run this morning, on account of the fact my foot still really hurts. Not sure what that's all about. Any way I've been cleaning the house a bit, and then decided to do a little circuit workout... mainly to keep that slightly achey feeling going, until I go to the gym and proper kill myself this week...
press ups x 12
reverse crunches x 12
kettle bell swings x 15
kettle bell side extensions x 12 each side
3 sets
Not sure if that's really enough to count as exercise - probably not if you go by my normal standards, but it's been a while so I'll let myself off! Am more awake now!
Am thinking about perhaps giving up drinking Coke. I'm getting through a lot of it at the moment - probably around 500-600 calories a day. When you add to that all the chocolate and junk I've been eating lately, it's really a miracle I've only put on half a stone in the last 6 months! So I figure, give up the Coke, and work on eating more healthily with the idea that if I'm full of fruit and vege I won't have room for chocolate or Haribo! This last week I've been trying to eat proper meals, taking salads to work and things. I don't think it's had any effect on my weight yet - mainly because of the Coke, and still eating large amounts of junk - but I'm getting there. At least I'm not eating cheese and crackers for dinner every night!
I've decided to sign up for the Reading Half Marathon next year. I didn't do it this year, and found that I actually felt like I was missing out when it came time for the actual race. Also I think I need something to be training for, otherwise it's just too easy to make an excuse not to train at all. My friend has said she'll do it for me, and we're joining a Womens Running Network at the end of this month to get us started. We've nearly a year to train for it, so there's no reason I shouldn't beat last year's time of 2:29.
I'm also climbing Snowdon in August with a friend. This is something we agreed when drunk, but I actually am really up for it. No idea how to train for it though, since there aren't many mountains round here. He says it's just a hill and I'll be fine, but I'm hideously out of shape at the moment so I need to get a lot more fit before August!
Decided against another run this morning, on account of the fact my foot still really hurts. Not sure what that's all about. Any way I've been cleaning the house a bit, and then decided to do a little circuit workout... mainly to keep that slightly achey feeling going, until I go to the gym and proper kill myself this week...
press ups x 12
reverse crunches x 12
kettle bell swings x 15
kettle bell side extensions x 12 each side
3 sets
Not sure if that's really enough to count as exercise - probably not if you go by my normal standards, but it's been a while so I'll let myself off! Am more awake now!
Am thinking about perhaps giving up drinking Coke. I'm getting through a lot of it at the moment - probably around 500-600 calories a day. When you add to that all the chocolate and junk I've been eating lately, it's really a miracle I've only put on half a stone in the last 6 months! So I figure, give up the Coke, and work on eating more healthily with the idea that if I'm full of fruit and vege I won't have room for chocolate or Haribo! This last week I've been trying to eat proper meals, taking salads to work and things. I don't think it's had any effect on my weight yet - mainly because of the Coke, and still eating large amounts of junk - but I'm getting there. At least I'm not eating cheese and crackers for dinner every night!
I've decided to sign up for the Reading Half Marathon next year. I didn't do it this year, and found that I actually felt like I was missing out when it came time for the actual race. Also I think I need something to be training for, otherwise it's just too easy to make an excuse not to train at all. My friend has said she'll do it for me, and we're joining a Womens Running Network at the end of this month to get us started. We've nearly a year to train for it, so there's no reason I shouldn't beat last year's time of 2:29.
I'm also climbing Snowdon in August with a friend. This is something we agreed when drunk, but I actually am really up for it. No idea how to train for it though, since there aren't many mountains round here. He says it's just a hill and I'll be fine, but I'm hideously out of shape at the moment so I need to get a lot more fit before August!
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