Sunday 2010-04-18

I dragged myself to the gym this morning, despite really not being in the mood for it.  Feel better for it though, if slightly sore!
First session back doing weights. I found an old program from August last year and did part of that...

Single-leg stability ball squat (with one leg on a stability ball) - 2x6kg x 12 each side
Sprint touch-backs 2x4kg x 20 each side
3 sets (ouchies!)

Lunge and floor touch with scaption 2kg x 20 each side
Wall squat with shoulder press 2x2kg x 12
2 sets

Plank step-ups x 12 (6 each side)
Stability ball crunches x 12
3 sets

Finished off with 10 lengths of the pool, more to stretch out/chill than to exercise.

There was another superset I was meant to do but couldn't remember what one of the exercises was, so I chickened out. Maybe tomorrow. I'm going to start doing this program 3 times a week, until I can hunt down the programs I was given from August onwards.
I'm pretty sore already - my legs aren't used to this much exercise any more and the lunges really knackered me out! Still, at least I've started again, and I know I can at least lift some weights without dying!

Am off work tomorrow so hoping to have a reasonably long session at the gym. Fingers crossed any way!

Monday 2010-02-01

Started the month as I meant to go on... sort of.

Stability ball dumbell row 8kg x15 each side
Stability ball chest flye 2x6kg x15
Single leg pull down 15kg x16 (8 each side)
Stability ball tricep extension 2x3kg x15
3 sets

bicycle abs x20
Side plank 30 seconds each side
3 sets

Am feeling a bit wussy today but at least I made the effort to go in.
Will attempt lower body tomorrow...

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!

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!

Tuesday 2010-19-01

Gym before work again, it feels good to be getting back into a proper routine.

Stability ball dumbell row 7kg x 15 each side
Stability ball chest flye 2x5kg x 15
Lat pull down 20kg x 10
Stability ball tricep extension 2x4kg x 15
3 sets

Stability ball extended crunch x 15
Jacknife x 15 (ouch!)
2 sets

Hmm I think I've lost a lot of the core strength I'd built up before xmas... will have to work on getting that back!

Sunday 2010-01-17

Back to the gym this morning... I can tell this is going to hurt in the morning!

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

Stability ball dumbell row 7kg x 15 each side
Stability ball chest flye 2x5kg x 15
Lat pull-down 20kg x 10
Stability ball tricep extension 2x4kg x 15
4 sets


Bicycle crunches x 20
Side plank 30 seconds each side
3 sets


I'm still struggling with the diet, but I'm getting there. Just need to get back into a routine I think. I'm off work tomorrow so going to try and go to the gym for an extra-long session in the afternoon. Then back to it on Tuesday morning before work!

Tuesday 2010-01-05

Gym again today - 2 days in a row, go me!

warm up: overhead squats, leg swings, hip flexor stretches

Stability ball dumbell row 6kg x 15 each side
Stability ball chest flye 2x5kg x 15
Stability ball tricep extension 2x4kg x 15
3 sets

Bicycle crunches x 20
Side plank 30 seconds each side
3 sets

Am feeling pretty pleased with myself, but am sure the DOMS will kick in soon and I'll change my mind.
Cardio tomorrow hopefully...

2009-11-23

Today should have been my dad's birthday... I figured I'd commemorate it by actually getting up out of my pit and going to the gym before work!

After my warm-up I did the upper body section of my new program...

Stability Ball Single Arm Row 6kg x 15 each side
Stability Ball Chest Flye 2x5kg x 15
Step Press Up & Rotate x 15
Tricep Dips x 15 (first set only)
Stability ball tricep extensions 2x4kg x 15 (because the tricep dips were hurting my wrist again)
3 sets

And then for some HIIT...

Treadmill - 2min sprint, 1 min recovery x 3. Got up to 13km/h this time, though did feel a bit dizzy at the end. There is NO aircon in that place at the moment!

I also did Body Balance at lunch time, which was good but painful - as it should be!

Sunday 2009-11-22

I know I'm meant to do a weigh-in etc on a Sunday morning, and haven't for ages... Suffice to say I've put on weight and inches and everything else. What can I say, stress drives me to chocolate, and I've been exceptionally stressed recently.

I went to the gym this morning and tried out part of my new program...

Overhead Squats x 15
Overhead Static Lunges x 15 each leg
Hip Flexor stretches etc

BOSU Squat and Shoulder Press 2x3kg x 15
Single Leg Stability Ball Lunge x 15 each leg
Athletic Step-Backs, 2x3kg x 15 each leg
Ball Pull Over 8kg x 15
3 sets

Treadmill - 2 minutes fast, 1 minute recovery x 3 (got up to 13km/h this time!)

Stability Ball hyper-extended crunch x 15
Side Jacknife x 15
2 sets

I didn't stick exactly to the new program, just did the lower body circuit. I didn't really have time to do the rest as I had to get to work. I like it though, and think I could probably stand to up some of my weights - though I think I'll wait and see how sore I am in the morning!

Am hoping to go again in the morning to do the upper body circuit and some cardio before work.

I won't see my trainer now until February, so am thinking I'll alternate between the new program(s) and my most recent old one, which I enjoyed. And I'll keep doing the HIIT cardio because it's quicker, and hurts so I figure it must be doing me some good. I'll try and get around to doing weight and measurements etc at some point as well, need to get started back on sorting myself out...

Monday 2009-11-09

I actually managed to get to the gym before work this morning, which was pretty good...

squats x 10
leg swings

MB Step jump-over x 15 (3 raisers)
BOSU alternating row 2x10kg x 12 (cable thingy was being used again)
3 sets

Treadmill 2 minute sprint, 1 minute recovery x 3 - got up to 12.5km/h. Difficult when the aircon unit above you is blowing hot air into your face!

Plate slide & push up x 12
Stability ball alternating flye 2x7kg x 12 (one set only - lat machine in use)
Single leg pull down x12 (20kg first set, then 15kg)

I skipped the rowing because I didn't have time before work.

I did go to Body Balance at lunch though, which was good. Nice and relaxing, but painful at the same time!

Friday 30th

Felt really knackered when my alarm went off this morning, but I dragged myself to the gym any way, and did feel better for it.

squats
lunge & floor touch

scoop & lift x 6
elbow-knee twist x 12

MB Step jump-overs x 15
BOSU alternating row 2x8kg x 12 (someone was using the cable thingie)
3 sets

Treadmill - 2 minutes fast, 1 minute off x 3 (highest was 11km/h)

Single leg pull down x 12 (2 sets at 20kg, 1 at 15kg)
Plate slide & push up x 12 (I used a weighted ball rather than plate - harder to control!)
3 sets

300m row at level 8 (times: 1:16 and 1:20)
20 crunches
2 sets (my arms were burning too much for the last set!)

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.

Sunday 25th

Despite spending most of yesterday feeling rough (I came home from work a couple of hours early, despite being paid double time!) I decided to still go to the gym this morning. I'm basically in denial about being a bit poorly. I figure if I just ignore it and carry on going to the gym I can force whatever it is to bugger off from whence it came.

MB Step jump overs x 15 (3 raisers)
Ball lunge & single arm row 6.25kg x 12 each side
3 sets

Treadmill: 2 mins running, 1 minute rest x 3. Managed to get the speed up to 12km/h but I know I should be going faster than that really.

Single leg pull-down x8 each side - 20kg for first set, then 15kg
Plate slide & press up x 12 (half of first set with full push-ups, then knees)
3 sets

I skipped the rowing because I still felt pretty ropey. Am hoping to do some abs stuff this afternoon/evening. Tomorrow as I'm off work I'm going to do some cardio before Balance, and probably swim afterwards too. Might try the treadmill part of this program for a longer time or something..

Thursday 22nd

This morning I actually managed to get up and go to the gym! I caught the bus into town though, which was a little lazy. If I'd managed to get up a little earlier I could have walked the long way in. Oh well, maybe next time!

Program:

Ball step jump-overs x 15 (2 raisers)
Ball lunge & single arm row 6.25kg x 12 each side
3 sets
(my friend at the gym was very impressed I didn't fall over with the stability ball lunges. So was I...)

I skipped the treadmill as I wasn't sure I'd have time before work.

Single leg pull down 15kg x 8each side
Plate side & press up x 12
3 sets

300m row (times: 1:17, 1:18, 1:20 - getting better!)
20 crunches
3 sets

As it happened, I could have fit the treadmill section in before work pretty comfortably. Will have to remember this for next time.
I really enjoy this program, it's really quick but works me hard. Am also pleased to see my rowing has improved so quickly (though it still makes me feel like I need medical attention!). Also I think I can probably stand to increase weight in some places...

Sunday 18th

Gym this morning, and my first run-through of my new program...
Some self-obsessed idiot was in the weights bay checking himself out in the mirror by the cable thingie the whole time I was there, I didn't fancy my chances of dragging himself away from his reflection for long enough to do the single-leg lunges with pull-backs, so I substituted BOSU rows instead, which I was able to do without interrupting his ego session...

Squats x 10
Lunge & floor touch x 10 each side
Windmills
Half lotus stretch

Scoop & lift x 6
Elbow to knee twist x 12

Ball step jump-overs x 15
BOSU alternating dead rows 2x10kg x 12
3 sets

Treadmill - 2 minute jog, 1 minute rest, 3 sets - I managed to get up to 12km/h, but I know I can do better than that. It's just the getting back onto the treamill after the rest that scares me!

Single leg pull-down 15kg x 12
Plate slide and press-up x 12
3 sets (wrist is still sore but I figured I should give it my best shot and managed 3 sets!)

Row 300m at level 8 (times: 1:16.6, 1:23, 1:26)
20 crunches
3 sets

I feel like I worked really hard, by that final row my forearms were burning and my arms still quite hurt. Hopefully I won't be too stiff tomorrow.

Friday 16th

Because I spent my PT session earlier in the week talking and trying to figure out why I'm so lame with all this at the moment, I had another session this morning so that she could give me my new program.

I got to the gym a little early, as the session was relatively late (8:30) so I did some cardio to warm up...

Cross trainer - 5 minutes level 5 (it's really rickety and felt like it was about to fall apart so no sprint intervals!)
Treadmill - 5 minutes running@ 10km/h
Stepper - 5 minutes level 6

And then the session began...

Squats x 10
Lunge & floor touch x 10
Side lunge then rotating lunge x 10 each side (alternating)
Windmills
Half lotus stretch (ouch!)

"scoop & lift" from Body Balance 46 - involves "scooping" your legs under and up, and then crunching to the count of 4. x 4
Elbow to knee twist - again from Body Balance 46 - toes on the floor, then twist to one knee then the other quickly and back down. x 12
Both moves are difficult to explain, but very good!
That's the warm up done.

MB Step Jump overs x 15 (holding ball out in front with one foot on a step, bend down and touch the ball to the step then jump up and over so that the opposite leg is on the step.)
Ball lunge & single arm row, 6.25kg x 12 each side (this one is tricky and involves a lot of balancing. Left foot on the ball, cable from the bottom of the cable thingie in left hand. As you squat with your right leg your left leg and arm extend. Then come back up, bringing the leg in and pulling the arm back into a row. Lots of wobbling involved.)
I only did one set, as we only had a short session to fit it all in. Normally I would do 3

At this point I am meant to get on the treadmill and do 2 minutes at full speed, then jump off for a minute, repeating 3 times. As we were pressed for time I didn't do it this morning, which I am glad about!

Single Leg pulldown 15kg x 8 each side (on the pulldown machine, standing on one leg in a squat position - make it more difficult by increasing the bend in your leg - another one with a lot of balancing involved!)
Plate slide & press up x 12 (start in plank with arms extended,  lift hand and push a plate from one side to the other, then knees down and press up. This is one rep.
I have a sore wrist at the moment so have been given an alternative if it's too painful to put all my weight on one hand - single arm chest flies on a stability ball.
Lots of core work in this program!

Last set:

Row 300 metres (with the difficulty level at 8) - times were 1:18.7 and 1:20
20 crunches with legs at 90 degrees
three sets
I only did this twice this morning and it was killer, but in the kind of way where you know it's doing you good. I left the gym feeling a lot better about things than I have recently.I'm looking forward to doing this program in full on Sunday.

Sunday 11th

I forgot to do the "weekly weigh-in" again this morning, my sister was here and we got up in a bit of a rush. That's 3 weeks in a row I've skipped now. I think the honest reason is that I know I've put on weight, and don't want to have to admit it properly! Any way, next week I will definitely do it. Am debating starting from scratch with it, and recording a lot more measurements so that I can see things changing. I read this article the other day that suggested taking 12 or 13 different measurements 3 times a week. I'm not that obsessive though, and at the moment I'm hard put to remember 6 measurements once a week!

Any way, this morning I went back to the gym...

Cross Trainer, 1-minute sprint intervals, 6 minutes level 5
Stepper, 7 minutes level 7

BOSU  alternating dead row 2x10kg x 12
Alternating press ups x 12
Low to high woodchop with a dumbell, 5kg x 12 each side
3 sets

Overhead weight tap with leg extension (first set both legs, other sets alternating) x 12
30 second plank (10 second both feet, then 10 seconds each leg)
3 sets

Jacknife x 12 (first set straight, other sets side to side)
Stability ball side raises x 12 each side
3 sets

I read yesterday that jacknifes are the best exercise for working the lower abs so am going to try and do more of them!
My upper body is pretty stiff and achey now, I'm going to take that as a good sign! Tomorrow I'm back to almost-normal, ie trying to go to every gym session. That means Balance and Pump tomorrow, cardio and LBT Tuesday, PT and Spin Wednesday... and so on. Fingers crossed I make it!

Monday 05 October

Wow. I've had 4 days away from the gym, for various reasons (excuses) and was starting to feel pretty down and rubbish. I had a day off today so I dragged my sorry self in to do my program...

Leg Swings
Lunge & floor touch

Crunch & heel tap x 12
Stability ball plank & toe tap x 12
Stability ball cobra with external rotation 30 seconds x 2
2 sets

Hex bar squats 27.5kg x 8
Squat with side step-up 2x10kg x 12 each side
side jumps over a weight on the floor x 20
2 sets

Stability ball hamstring curls with arms up x 6
hex bar deadlifts 27.5kg x 8
Stability ball back extension with arms extended x 10
2 sets

Alternating dead row 2x10kg x 12
Alternating press ups x 12
Low to high woodchops with dumbell 5kg x 12 each side
2 sets

Overhead weight tap with leg extension 6kg x 12
30 second plank (with one leg lifted for 10 seconds each)
3 sets

Stability ball side raises x 12 each side
Side jacknife x 12
2 sets

I still feel pretty rubbish, not sure if maybe I'm coming down with something. Am going to attempt proper running tomorrow. Fingers crossed!

Sunday 27th

Yep, I've really not worked out since Thursday. Like I said before, I've had a crappy week and haven't really been trying.
I think I made up for it this morning though.

Squat & arm raise x 10
Leg swings
Windmills

Crunch & heel tap x 12
Ball plank toe taps x 12
Ball cobra 30 second hold with external rotation
1 set

Hex bar squats 27.5kg x 8
Squat with side step-up and leg raise 2x10kg x 12 each side
Sprintees x 20 (didn't want to risk jumping with the ankle)
3 sets

Stability ball hamstring curls with arms up x 12
Hex bar deadlifts 27.5kg x 8
Stability ball back extension with arms extended x 10
Stability ball roll-out x 12
3 sets

BOSU alternating rows 2x8kg x 12
Alternating press ups x 12
Woodchops with dumbell 1st set with 6kg, then with 5kg x 12 each side
3 sets

Over head weight taps with leg extension 6kg x 12
30 second plank
3 sets

Side jacknife x 12
Stability ball side raises x 12 each side
2 sets

I think I'm supposed to do more than one set of the abs at the beginning of the program but I keep forgetting.
Also I added in a few extra bits to the normal program. I figured I may as well work as hard as I can.

Back to the proper workouts tomorrow, with Balance at lunch and Pump in the evening.

With regard to the weekly weigh-in, I was in a rush to get to the gym when I got up this morning, and didn't realise until I was half way to town that I'd forgotten to do it. I was thinking I might do it tomorrow instead or something but I think I'll just give myself a week off, since I've had a shocking week both food and exercise wise. I'll check back in next week and keep my fingers crossed for a good result!

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!