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!

Friday 2010-04-30

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

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

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

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

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

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

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

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

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

Thursday 2010-04-29

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

Overhead squats (with weighted bar) x10
Overhead lunges x10

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

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

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

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

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

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.