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 cardio. Show all posts
Showing posts with label cardio. Show all posts
Wednesday, 4 August 2010
Thursday, 20 May 2010
Thursday 2010-05-20
This morning was a real struggle. I didn't want to get up, much less go to the gym and workout. Even when I got to the gym all I wanted to do was skip the actual workout and go have a shower. I dragged myself out of the changing rooms, promising my inner moody teenager that we'd just go and have a wander about, maybe go on the stepper...
Stepper: program 3 (intervals) level 6, 10 minutes
Treadmill - 1 minute sprint, 30 second rest x 5 (up to 12.5 km/h)
Treadmill - steep incline, walking as fast as I could manage, 5 minutes (lasted 2 minutes at gradient of 4.0)
And then I did some nice stretching to cool down. I feel good that I managed to drag myself in - usually I just give in and laze about in bed for an extra hour or something.
Hopefully tomorrow will be easier...
Stepper: program 3 (intervals) level 6, 10 minutes
Treadmill - 1 minute sprint, 30 second rest x 5 (up to 12.5 km/h)
Treadmill - steep incline, walking as fast as I could manage, 5 minutes (lasted 2 minutes at gradient of 4.0)
And then I did some nice stretching to cool down. I feel good that I managed to drag myself in - usually I just give in and laze about in bed for an extra hour or something.
Hopefully tomorrow will be easier...
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!
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.
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...
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!
Wednesday, 21 April 2010
Wednesday 2010-04-21
I had a late start at work today, so had the luxury of waking up naturally, rather than to my alarm - still up by 7am though!
I've discovered that being at the gym later means you pretty much get all the equipment to yourself, which was nice - though my legs are still horribly sore from Sunday morning's exertion so I actually didn't do very much!
Treadmill - 1 minute warm-up, then 1 minute sprint, 30 seconds rest x 5 (up to 12.5km/h)
Stepper - 5 minutes at level 6, 5 minutes at level 5
Reclining bike - minutes at easy pace to cool down
Then I spent a long time stretching in the hope that I don't wake up with still-sore legs in the morning!
I've discovered that being at the gym later means you pretty much get all the equipment to yourself, which was nice - though my legs are still horribly sore from Sunday morning's exertion so I actually didn't do very much!
Treadmill - 1 minute warm-up, then 1 minute sprint, 30 seconds rest x 5 (up to 12.5km/h)
Stepper - 5 minutes at level 6, 5 minutes at level 5
Reclining bike - minutes at easy pace to cool down
Then I spent a long time stretching in the hope that I don't wake up with still-sore legs in the morning!
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
Monday, 19 April 2010
Monday 2010-04-19
Gadzooks, did I ever ache when I woke up this morning! Very stiff legs!
I still dragged myself to the gym - it just took longer than normal to get there!
Warmed up with some cardio, then did a bit of upper body...
Stepper: level 6, 5 minutes
Stability ball chest press - flye 2x4kg x 12
Stability ball dumbell row 5kg x 12 each side
Pull downs - first set at 20kg, then at 15kg x 12
3 sets
Then I thought since I was there I'd do Body Balance. I've not done this class for probably about 6 months. It was a new release this week though, so I was lucky in that nobody really knew what they were doing. It bloody hurt, but I think it's probably helped to stretch my poor aching legs out a bit!
After that, since I was off work and didn't have anything I really needed to do, I went for a swim. I did 20 lengths of the pool, but it was mainly for leisure rather than exercise. I would have gone in the jacuzzi/spa thingie, had it been working - but as usual, it's broken.
I was originally planning to work on lower body again tomorrow, but judging by today's inability to walk, I think I'd better leave it a day or two. So the plan is to do cardio and some abs in the morning, and perhaps Legs Bums & Tums after work, depending on my legs!
I do feel pretty good for the exercise though, and when I weighed myself this morning I appeared to have lost a pound and a half so I can't really complain!
I still dragged myself to the gym - it just took longer than normal to get there!
Warmed up with some cardio, then did a bit of upper body...
Stepper: level 6, 5 minutes
Stability ball chest press - flye 2x4kg x 12
Stability ball dumbell row 5kg x 12 each side
Pull downs - first set at 20kg, then at 15kg x 12
3 sets
Then I thought since I was there I'd do Body Balance. I've not done this class for probably about 6 months. It was a new release this week though, so I was lucky in that nobody really knew what they were doing. It bloody hurt, but I think it's probably helped to stretch my poor aching legs out a bit!
After that, since I was off work and didn't have anything I really needed to do, I went for a swim. I did 20 lengths of the pool, but it was mainly for leisure rather than exercise. I would have gone in the jacuzzi/spa thingie, had it been working - but as usual, it's broken.
I was originally planning to work on lower body again tomorrow, but judging by today's inability to walk, I think I'd better leave it a day or two. So the plan is to do cardio and some abs in the morning, and perhaps Legs Bums & Tums after work, depending on my legs!
I do feel pretty good for the exercise though, and when I weighed myself this morning I appeared to have lost a pound and a half so I can't really complain!
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
Tuesday, 13 April 2010
Tuesday 2010-04-13
I finally went back to the gym this morning. Feel pretty good for it too...
Treadmill: 1:30 sprint, 30 seconds rest x5 (up to 12.5km/h)
Stepper: interval program (6), 10 minutes, half at level 6, then half at level 5
I went out on Saturday night, and when I saw the photos I realised I've put on more weight than I'm comfortable with. So I'm back on the straight and narrow until my birthday. Hope to lose at least half a stone over the next month and a half...
Treadmill: 1:30 sprint, 30 seconds rest x5 (up to 12.5km/h)
Stepper: interval program (6), 10 minutes, half at level 6, then half at level 5
I went out on Saturday night, and when I saw the photos I realised I've put on more weight than I'm comfortable with. So I'm back on the straight and narrow until my birthday. Hope to lose at least half a stone over the next month and a half...
Sunday, 14 March 2010
Sunday 2010-03-14
Well look at that, I made it to the gym today.
I know, I'm as surprised as you. I woke up at 7:30 and thought I may as well get up and go to the gym before I had time to change my mind.
Back on the HIIT straight away... it bloody hurt!
Treadmill: 2 minutes sprint, 1 minute rest x3
Stepper: program 3 (interval) level 6, 10 minutes
Stability ball extended crunch x10
Stability ball side raises x 10 each side
3 sets
Elbow - knee crunches x20
Side plank 30 seconds each side
2 sets
I think I'll be a little sore tomorrow... but I've arranged to go to Spin class with a friend first thing, so I'll have to just man up won't I. It's about time I did!
I know, I'm as surprised as you. I woke up at 7:30 and thought I may as well get up and go to the gym before I had time to change my mind.
Back on the HIIT straight away... it bloody hurt!
Treadmill: 2 minutes sprint, 1 minute rest x3
Stepper: program 3 (interval) level 6, 10 minutes
Stability ball extended crunch x10
Stability ball side raises x 10 each side
3 sets
Elbow - knee crunches x20
Side plank 30 seconds each side
2 sets
I think I'll be a little sore tomorrow... but I've arranged to go to Spin class with a friend first thing, so I'll have to just man up won't I. It's about time I did!
Sunday, 31 January 2010
Sunday 2010-01-31
Treadmil:l 1:30 sprint, 30 seconds rest x3
Stepper: nterval program, level6 , 10 minutes
(so not in the mood for exercise today!)
Stepper: nterval program, level6 , 10 minutes
(so not in the mood for exercise today!)
Tuesday, 26 January 2010
Tuesday 2010-01-26
I got up late this morning but still managed to make it to the gym, so was pretty impressed with myself! Did a bit of HIIT on the old treadmill. Am still struggling with still being red-faced 2 hours after finishing my workout, but am sure it will improve over time...
Treadmill 1 minute sprint, 30 seconds rest x5 (got up to 13km/h and then panicked!)
Stepper: interval program, level 6, 10 minutes
Am debating having the morning off tomorrow, and just doing spin at lunch... not sure though, quite fancy a swim!
Treadmill 1 minute sprint, 30 seconds rest x5 (got up to 13km/h and then panicked!)
Stepper: interval program, level 6, 10 minutes
Am debating having the morning off tomorrow, and just doing spin at lunch... not sure though, quite fancy a swim!
Monday, 25 January 2010
Monday 2010-01-25
Gym again this morning. I decided it was time to bite the bullet and actually do the lower body part of my program. I've no idea why I've been putting this off until now, but I have.
Overhead squats with weighted bar x10
Overhead static lunges with weighted bar x10
BOSU squat with shoulder press 2x3kg x15
Stability ball single leg lunge x15 each side
Athletic step-back 2x3kg x15 each side
Stability ball weight pull over 8kg x15
3 sets
BOSU plank hands to elbows x5
2 sets
Bicycle crunches x20
Side plank 30 seconds each side
2 sets
Am debating running this evening, but not sure might do some more kettlebell stuff instead. Or perhaps not. I'm aware that I did a first weigh-in 2 weeks ago and have done nothing since; I'm hoping to have lost a bit of weight or at least a couple of inches. Will hopefully remember to do all that stuff before I leave for the gym in the morning. If I'm honest I think I'm a bit scared to do it, in case I've not lost any weight, or worse - I've put more on! This is what's making me think I should do another workout this evening - every little helps and all that!
EDIT:
Well I checked my email, including the 200+ unread emails from the health and fitness subscriptions I have. And I decided to just get up off my arse and work out.
Kettlebell swings x15
Kettlebell shoulder press x10 each side
3 sets
cardo set: "suicides," power squats, mountain climbers and jump-overs, x20 each
kettlebell bicep curl x10 each side
3 sets
Am broken now. Off to the sofa to lie down!
Overhead squats with weighted bar x10
Overhead static lunges with weighted bar x10
BOSU squat with shoulder press 2x3kg x15
Stability ball single leg lunge x15 each side
Athletic step-back 2x3kg x15 each side
Stability ball weight pull over 8kg x15
3 sets
BOSU plank hands to elbows x5
2 sets
Bicycle crunches x20
Side plank 30 seconds each side
2 sets
Am debating running this evening, but not sure might do some more kettlebell stuff instead. Or perhaps not. I'm aware that I did a first weigh-in 2 weeks ago and have done nothing since; I'm hoping to have lost a bit of weight or at least a couple of inches. Will hopefully remember to do all that stuff before I leave for the gym in the morning. If I'm honest I think I'm a bit scared to do it, in case I've not lost any weight, or worse - I've put more on! This is what's making me think I should do another workout this evening - every little helps and all that!
EDIT:
Well I checked my email, including the 200+ unread emails from the health and fitness subscriptions I have. And I decided to just get up off my arse and work out.
Kettlebell swings x15
Kettlebell shoulder press x10 each side
3 sets
cardo set: "suicides," power squats, mountain climbers and jump-overs, x20 each
kettlebell bicep curl x10 each side
3 sets
Am broken now. Off to the sofa to lie down!
Sunday, 24 January 2010
Sunday 2010-01-24
Woke up feeling pretty rough this morning, I think the lack of caffeine and sugar had kicked in and I was starving. I did eat loads of vegetables yesterday, but I was still starving hungry for most of the day. I decided to just eat a yogurt and go to the gym, see what I felt like doing when I got there...
Treadmill: 2 minute run, 30 second rest x4
Cross trainer: 5 minutes level 5
Stepper: interval program, 6 minutes level 6
Bicycle crunches x 20
Side plank 30 seconds each side
Side jacknife x 12
Stability ball side abs x 12 each side
2 sets
I need to spend most of today clearing out my spare room ready for my sister to move in next weekend, but am hoping to have a go with the kettlebell this afternoon... We'll see how I feel!
EDIT
So get me, I actually managed a second workout...
Kettlebell windmills x 10 each side
Kettlebell swings x 10
"Around the world" x10
Halos x10
Kettlebell side bends x10 each side
Kettlebell seated twists x10
3 sets
Ouchies! I think I will be even more achey tomorrow! Oh well you know what they say, no pain no gain! Or hopefully no pain no weight loss!
Treadmill: 2 minute run, 30 second rest x4
Cross trainer: 5 minutes level 5
Stepper: interval program, 6 minutes level 6
Bicycle crunches x 20
Side plank 30 seconds each side
Side jacknife x 12
Stability ball side abs x 12 each side
2 sets
I need to spend most of today clearing out my spare room ready for my sister to move in next weekend, but am hoping to have a go with the kettlebell this afternoon... We'll see how I feel!
EDIT
So get me, I actually managed a second workout...
Kettlebell windmills x 10 each side
Kettlebell swings x 10
"Around the world" x10
Halos x10
Kettlebell side bends x10 each side
Kettlebell seated twists x10
3 sets
Ouchies! I think I will be even more achey tomorrow! Oh well you know what they say, no pain no gain! Or hopefully no pain no weight loss!
Saturday, 23 January 2010
Saturday 2010-01-23
Managed to get to the gym relatively early for a weekend, which was handy. Decided to do a few weights and then a little cardio...
Stability ball dumbell rox 8kg x 15
Stability ball chest flye 2x6kg x 15
Lat pull down 20kg x 15
Stability ball tricep extension 2x4kg x 15
3 sets
Treadmill: 2 minute run, 30 second rest x4
Stepper 6 minutes level 6-8 then back to 5 (one minute each)
Am also attempting a detox today. So far so good - lots of fruit and vege, vitamin tablets etc. I thought I might get a horrible headache from lack of caffeine, sugar etc - but so far so good. Am starving though! Think it's time for another bowl of spinach!
EDIT:
So I went to Tesco to buy provisions... and came back with a 5kg kettlebell (and provisions, obviously!). I've been thinking about buying one for ages, there are loads of kettlebell workouts online and they look really good. So when I saw them in Tesco, I thought, ooh kettlebell + clubcard points, I'm having some of that!
And when I came home I just had to try it out!
Kettlebell side bends x 12 each side
Kettlebell seated side twists x 12 each side
3 sets
Kettlebell swings x 12
Kettlebell shoulder raises x 12 each side
3 sets
Hmm I've a feeling my abs may be a little sore tomorrow!
Also I bought the dvd of the latest P!nk tour from Amazon and it arrived today, so have been watching that for motivation. She is really fit and toned, and flings herself about onstage like you wouldn't believe so it's pretty encouraging to watch whilst working out in the living room!
In other news, I am starving after a day of eating nothing but fruit and vegetables. Next time I decide to do some crazy detox I'm going to make sure there are way more veggies in the house! Time for a massive bowl of peppers and carrots I think!
Stability ball dumbell rox 8kg x 15
Stability ball chest flye 2x6kg x 15
Lat pull down 20kg x 15
Stability ball tricep extension 2x4kg x 15
3 sets
Treadmill: 2 minute run, 30 second rest x4
Stepper 6 minutes level 6-8 then back to 5 (one minute each)
Am also attempting a detox today. So far so good - lots of fruit and vege, vitamin tablets etc. I thought I might get a horrible headache from lack of caffeine, sugar etc - but so far so good. Am starving though! Think it's time for another bowl of spinach!
EDIT:
So I went to Tesco to buy provisions... and came back with a 5kg kettlebell (and provisions, obviously!). I've been thinking about buying one for ages, there are loads of kettlebell workouts online and they look really good. So when I saw them in Tesco, I thought, ooh kettlebell + clubcard points, I'm having some of that!
And when I came home I just had to try it out!
Kettlebell side bends x 12 each side
Kettlebell seated side twists x 12 each side
3 sets
Kettlebell swings x 12
Kettlebell shoulder raises x 12 each side
3 sets
Hmm I've a feeling my abs may be a little sore tomorrow!
Also I bought the dvd of the latest P!nk tour from Amazon and it arrived today, so have been watching that for motivation. She is really fit and toned, and flings herself about onstage like you wouldn't believe so it's pretty encouraging to watch whilst working out in the living room!
In other news, I am starving after a day of eating nothing but fruit and vegetables. Next time I decide to do some crazy detox I'm going to make sure there are way more veggies in the house! Time for a massive bowl of peppers and carrots I think!
Friday, 22 January 2010
Friday 2010-01-22
I'm proud of myself today. I went to be pretty late last night, and when the alarm went off this morning I really didn't want to get up. I was laying there thinking, "ah, it's Friday, I'll sleep for another hour, have a shower at home and wander into work..." and then I thought to myself, "no you idiot; you had Wednesday off the gym and you might not get the chance to work out this weekend so you'd better get your arse out of bed!"
And with that I was up. I missed the early bus, so I caught a later one - which meant I didn't have as much time as I would have liked, but still at least I got there. I'm hoping this marks a change in my mentality, as up until now my duvet has won every argument it's started!
Treadmill: 2 minute run, 30 second rest x4
Stepper: 5 minutes starting at level 5, up to 8 then back down (1 minute each)
Cross Trainer: 5 minutes level 5
The next step is to actually get myself to the gym early enough to do a major workout before work on the days I have a late start, rather than wandering in a bit late and half-arsing it.
And with that I was up. I missed the early bus, so I caught a later one - which meant I didn't have as much time as I would have liked, but still at least I got there. I'm hoping this marks a change in my mentality, as up until now my duvet has won every argument it's started!
Treadmill: 2 minute run, 30 second rest x4
Stepper: 5 minutes starting at level 5, up to 8 then back down (1 minute each)
Cross Trainer: 5 minutes level 5
The next step is to actually get myself to the gym early enough to do a major workout before work on the days I have a late start, rather than wandering in a bit late and half-arsing it.
Thursday, 21 January 2010
Thursday 2010-01-21
Things have been pretty stressful in my life recently, and I gave myself a good talking to last night; basically before Christmas when things started kicking off I let my food and exercise slip, and it's made matters worse. I need to deal with my stress by exercising, or I'll just get ill and miserable. So I went to the gym this morning and did some cardio, which seems to have helped my mental state somewhat...
trreadmill running 2 mins on, 30 secs rest x 4
cross trainer 5 minutes level 5
And lots of stretching, to wake myself up a bit. And attempting to avoid being sore.
trreadmill running 2 mins on, 30 secs rest x 4
cross trainer 5 minutes level 5
And lots of stretching, to wake myself up a bit. And attempting to avoid being sore.
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