Gym before work this morning. It was a bit of a struggle to get out of bed, but I managed it - and was actually at the gym before they unlocked the door, which was a novelty. For me, any way. I'm easily pleased you see.
Chest and back today. Try to contain your excitement.
Plate slide & press up x 12
BOSU alternating row 2x8kg x 20 (ouch)
3 sets
Stability ball chest flye - press 2x5lg x 12
Single leg pull down 20kg x 12
3 sets
Bicep pull downs 20kg x 12
3 sets
(working on the old chin-ups again)
Stability ball plank 30 seconds
Stability ball roll out x 12
3 sets
My legs are still sore from Sunday's workout, and with Womens Running Network tonight I figured I should spend a bit of time trying to wake my legs up. So I did. And then I came home after work, fell asleep on the couch, and missed running. Well done Vicky.
I'm thinking next Tuesday I should skip the gym before work so that I make it to running club after work. And also not have a little sit down on the sofa with a duvet before I leave for running. Dumbass.
Lie in tomorrow morning, and then Spin at lunch. Hoorah for Wednesday lunchtime spin class, which I absolutely love - even though it bloody hurts and I'm about 80% sure the instructor would see it as an achievement if one of us passed out! I always go back to work on a Wednesday afternoon with a smile on my face, even if my life is a pile of steaming turd, which, as it happens, it is at the moment. No pressure Spin Class, but it's up to you to save my life tomorrow.
Showing posts with label chin-ups. Show all posts
Showing posts with label chin-ups. Show all posts
Tuesday, 11 May 2010
Tuesday, 3 November 2009
Tuesday 20091103
I was going to the gym this morning, but I didn't get there. I did a home workout instead...
Push up x 12
Negative chin-ups, x4 wide, x4 narrow
Body row x 12
Elbow-knee twist x 12
3 sets
Push up x 12
Negative chin-ups, x4 wide, x4 narrow
Body row x 12
Elbow-knee twist x 12
3 sets
Wednesday, 28 October 2009
Wednesday 28th
Since the clocks went back it's been a little lighter in the mornings, so I forced myself up and out to the gym this morning...
MB Step jump-overs x 15
Ball lunge & single arm row 7.5kg x 12 each side
3 sets
Single leg pull-down x 8 each side 20kg for first set, then 15kg
Plate slide & push up x 12 (full push up for first set, then knees)
3 sets
Scoop & ctunch x 6
Elbow-knee twist x 12
side jacknife x 12
3 sets
I skipped the cardio part of my program today because I thought I'd make Spin class at lunch. As it was I missed Spin because of a meeting at work. So I came home and did a little circuit-type thingy...
Chin-ups negative reps with varying hand positions, count of 5 down x4
Body row x 12
Full push up x 12
Crunch x 12
Crunch with legs to one side x 12 each side
Reverse crunch x 12
3 sets
Am planning to get up in the morning and go to the gym for some cardio before work; I doubt I'll be able to do anything afterwards though as am helping out with some furniture moving at work.
MB Step jump-overs x 15
Ball lunge & single arm row 7.5kg x 12 each side
3 sets
Single leg pull-down x 8 each side 20kg for first set, then 15kg
Plate slide & push up x 12 (full push up for first set, then knees)
3 sets
Scoop & ctunch x 6
Elbow-knee twist x 12
side jacknife x 12
3 sets
I skipped the cardio part of my program today because I thought I'd make Spin class at lunch. As it was I missed Spin because of a meeting at work. So I came home and did a little circuit-type thingy...
Chin-ups negative reps with varying hand positions, count of 5 down x4
Body row x 12
Full push up x 12
Crunch x 12
Crunch with legs to one side x 12 each side
Reverse crunch x 12
3 sets
Am planning to get up in the morning and go to the gym for some cardio before work; I doubt I'll be able to do anything afterwards though as am helping out with some furniture moving at work.
Tuesday, 27 October 2009
Tuesday 27th
I was meant to go to LBT tonight, but haven't made it. I spent a large chunk of today visiting the local Air Force base, and knew that if I went to the gym I wouldn't have time to make lunches and dinners for the rest of the week. So I went for a run and did some stuff at home instead...
Short run - to the Steps of Doom and back. 3 times up the steps, as I've not done them in a while, and wanted to be able to move for tomorrow's sessions. Did run most of the way back though, which is unusual for me - I usually give up and walk back!
I did some pull-up work on my door gym thing, a set of 12 full press-ups and some abs...
Elbow-knee twist x 12
Crunches x 12
Reverse crunch x 12
3 sets
To get into the RAF the fitness test requires full sit-ups and full press-ups. I'm monumentally rubbish at both, so I need to practise this. Am going to try and do press-ups every day, and work my way up. Although you only need to do 12 in about 2 minutes or something to pass the fitness test, if I turned up to Officer training only able to do the bare minimum I'd be in for "a real beasting" apparently.
Once I'm getting somewhere with the push-ups, I'll start on the sit-ups. I need to find somewhere in the house to anchor my feet though!
Short run - to the Steps of Doom and back. 3 times up the steps, as I've not done them in a while, and wanted to be able to move for tomorrow's sessions. Did run most of the way back though, which is unusual for me - I usually give up and walk back!
I did some pull-up work on my door gym thing, a set of 12 full press-ups and some abs...
Elbow-knee twist x 12
Crunches x 12
Reverse crunch x 12
3 sets
To get into the RAF the fitness test requires full sit-ups and full press-ups. I'm monumentally rubbish at both, so I need to practise this. Am going to try and do press-ups every day, and work my way up. Although you only need to do 12 in about 2 minutes or something to pass the fitness test, if I turned up to Officer training only able to do the bare minimum I'd be in for "a real beasting" apparently.
Once I'm getting somewhere with the push-ups, I'll start on the sit-ups. I need to find somewhere in the house to anchor my feet though!
Thursday, 15 October 2009
Thursday 15th
I met a friend at lunchtime today, and we did the old Gym Train routine we used to do every Thursday. Well, part of it any way...
Upright Bike: 1.5km, level 4, 3 mins 30
Shoulder press: 15kg x 20, 50 seconds
Chest press: 20kg x 15, 25 seconds (v impressed with myself for this - thought I'd drop it on my face!)
full sit ups x 15 (didn't time this)
Plank 30 seconds
Treadmill: 500m run in 2 mins 55s - I've gotten faster on this, think it's because I'm less scared of pushing the pace a little faster.
We called it a day after that, since we were both a little out of breath from the treadmill!
When I got home this evening I did a little upper-body work on my door gym thingie, mainly the holding myself up and lowering for a count of 5, with different grips each time. Also a set of body rows. And then some abs...
bicycle crunches x 12
doble heel taps x 12
3 sets
Am feeling a little like I might be coming down with something - my neck feels swollen, and every now and then I'll sneeze or cough completely out of the blue, and it'll really hurt! Am hoping if I keep taking my vitamins, eating lots of fruit and vegetables, and more importantly ignore it, it'll go away! Fingers crossed!
Upright Bike: 1.5km, level 4, 3 mins 30
Shoulder press: 15kg x 20, 50 seconds
Chest press: 20kg x 15, 25 seconds (v impressed with myself for this - thought I'd drop it on my face!)
full sit ups x 15 (didn't time this)
Plank 30 seconds
Treadmill: 500m run in 2 mins 55s - I've gotten faster on this, think it's because I'm less scared of pushing the pace a little faster.
We called it a day after that, since we were both a little out of breath from the treadmill!
When I got home this evening I did a little upper-body work on my door gym thingie, mainly the holding myself up and lowering for a count of 5, with different grips each time. Also a set of body rows. And then some abs...
bicycle crunches x 12
doble heel taps x 12
3 sets
Am feeling a little like I might be coming down with something - my neck feels swollen, and every now and then I'll sneeze or cough completely out of the blue, and it'll really hurt! Am hoping if I keep taking my vitamins, eating lots of fruit and vegetables, and more importantly ignore it, it'll go away! Fingers crossed!
Monday, 21 September 2009
Monday 21st
I've a day off today, so I went to the gym a little later than normal. I had an appointment this afternoon though, and really didn't want to be hobbling about looking like I'm some sort of wuss - so I didn't want to go all out at the gym.
I've not been to the gym since Wednesday, for no other reason than that I just got a bit lazy. I had a feeling this was going to hurt...
Crunch & heel tap x 12
Ball plank toe touches x 12
Ball cobra 30 second hold with external rotation x 3
Hex bar squats 27.5kg x 8
Squat & side step-up with leg raise 2x10kg x 12 each leg (I cheated on this and only used 3 raisers instead of 4)
Sprintees x 20 (ankle is still gammy)
2 sets
Stability ball hamstring curls with arms extended x 12 (I managed about 80% with arms up I think)
Hex bar deadlifts 27.5kg x 8
Stability ball back extensions with arms extended x 12
2 sets
Alternating dead rows standing on BOSU 2x6kg x 12 (there was someone using the thing I need for body rows)
Step Opp press ups x 12
Low-to-high woodchops 6kg x 12 each side (used a dumbell as someone was using the cable thingie)
2 sets
Overhead weight tap with alternating leg extensions 7kg x 12
Plank 30 seconds
2 sets
I wanted to swim afterwards, but I keep leaving my costume at home. So I just finished up with some stretching. I've a feeling this will hurt tomorrow!
Also having spoken to a friend, I think in future when I don't have much time I should probably do more sets of the same exercises, and just miss out one or two of the tri-sets and leave them for another day. I might start to split my program into the two sets of legs on one day and upper body/abs on another - that way I can fit it in before work on most mornings, and on the days I have more time I can do more sets.
Any way. I was meant to go to Body Pump this evening but I'm really not up for it after running about all day and not really eating properly. So I thought I'd have a scout around on Gym Junkies and find a little workout I could do at home. Most of the workouts on that site are only a few minutes long - but absolutely killer. In the end I sort of bodged together a couple of bits and came up with the following...
Baby Burpees for 30 seconds
Body rows x 12
Baby Burpees for 30 seconds
Crunches with a pilates ball between knees x 12
Baby Burpees for 30 seconds
Assisted chin-ups x 6
I did 2 sets of this, and I really felt it! Baby burpees look easy, hell, they are easy - until you try to do more than about 4 in a row. I was managing about 10-11 per set, though towards the end I was getting a little tired and it went down to 9.
I finished off with some of the stretches from Body Balance in a vague attempt to avoid a lot of stiffness and pain in the morning. I've a feeling my upper body will hurt from this morning's workout as well as what I've just done.
This afternoon's little workout only took about 10 minutes, possibly less. I might try and do it, or different versions of it, in the evenings after work. I'm sure it counts as intervals and therefore fat burning. Might try and stick more to the workouts from the website in future though, as I don't know if mine was very clever!
I've not been to the gym since Wednesday, for no other reason than that I just got a bit lazy. I had a feeling this was going to hurt...
Crunch & heel tap x 12
Ball plank toe touches x 12
Ball cobra 30 second hold with external rotation x 3
Hex bar squats 27.5kg x 8
Squat & side step-up with leg raise 2x10kg x 12 each leg (I cheated on this and only used 3 raisers instead of 4)
Sprintees x 20 (ankle is still gammy)
2 sets
Stability ball hamstring curls with arms extended x 12 (I managed about 80% with arms up I think)
Hex bar deadlifts 27.5kg x 8
Stability ball back extensions with arms extended x 12
2 sets
Alternating dead rows standing on BOSU 2x6kg x 12 (there was someone using the thing I need for body rows)
Step Opp press ups x 12
Low-to-high woodchops 6kg x 12 each side (used a dumbell as someone was using the cable thingie)
2 sets
Overhead weight tap with alternating leg extensions 7kg x 12
Plank 30 seconds
2 sets
I wanted to swim afterwards, but I keep leaving my costume at home. So I just finished up with some stretching. I've a feeling this will hurt tomorrow!
Also having spoken to a friend, I think in future when I don't have much time I should probably do more sets of the same exercises, and just miss out one or two of the tri-sets and leave them for another day. I might start to split my program into the two sets of legs on one day and upper body/abs on another - that way I can fit it in before work on most mornings, and on the days I have more time I can do more sets.
Any way. I was meant to go to Body Pump this evening but I'm really not up for it after running about all day and not really eating properly. So I thought I'd have a scout around on Gym Junkies and find a little workout I could do at home. Most of the workouts on that site are only a few minutes long - but absolutely killer. In the end I sort of bodged together a couple of bits and came up with the following...
Baby Burpees for 30 seconds
Body rows x 12
Baby Burpees for 30 seconds
Crunches with a pilates ball between knees x 12
Baby Burpees for 30 seconds
Assisted chin-ups x 6
I did 2 sets of this, and I really felt it! Baby burpees look easy, hell, they are easy - until you try to do more than about 4 in a row. I was managing about 10-11 per set, though towards the end I was getting a little tired and it went down to 9.
I finished off with some of the stretches from Body Balance in a vague attempt to avoid a lot of stiffness and pain in the morning. I've a feeling my upper body will hurt from this morning's workout as well as what I've just done.
This afternoon's little workout only took about 10 minutes, possibly less. I might try and do it, or different versions of it, in the evenings after work. I'm sure it counts as intervals and therefore fat burning. Might try and stick more to the workouts from the website in future though, as I don't know if mine was very clever!
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