Body Pump today. I had a day off work, so went in a little early to do some cardio.
Cross Trainer: level 5. 4 mins warm up, then 6 minutes of 1-minute intervals.
Stepper - 5 minutes @ level 6, 30 seconds @ level 8
Then on for Pump...
Warm up - 7.5kg
Squats - 15kg
Chest - 7.5kg
Glutes, back & hamstrings - 10kg (went down on this as hamstrings are killing from yesterday's deadlifts)
Triceps - 2.5kg for kickbacks, 5kg for overhead extensions. Also pressups. Ouch.
Biceps - 5kg
Lunges - 7.5kg
Shoulders - 7.5kg (and 2 x 3kg weights for the lateral raises etc at the beginning)
Abs - 5kg
Ouchy ouchy ouch. Am loving the new release (70) but man alive does it ever hurt! The "time under tension" thing for the chest track makes me feel physically sick, and the lunges are the most evil we've had in ages!
Next class is Saturday, gona see if I can dare to put my weights up for squats!
Tuesday, 7 July 2009
Monday, 6 July 2009
Monday 6th
I planned to get up early... but I failed. Managed to get to the gym for 9 though, and did an almost-complete run through of my new program...
dumbell squats - 2 x 6kg x 12 (I'm meant to be doing these on an upturned BOSU, but couldn't balance this morning!)
BOSU Lunge - 2 x 6kg x 12
3 sets
1000 meter row - 4 mins 51.5 seconds
Box Jumps x 12 (3 raisers)
Single leg deadlifts 10kg x 12 (each side)
3 sets
Stability ball push-ups x 12 (these are meant to be incline dumbell presses but there was a scary man in the weight bay and between him and some idiot who didn't seem to be lifting many weights, they were using all the benches and I didn't want to engage any of them in conversation)
Lat pull-downs 20kg x 12
Single arm low row 6.25kg x 12 (each side)
3 sets (1 set of lat pull-downs, then switched to single arm low rows)
Reverse crunch x 12
straight leg heel taps x 12
2 sets with no rests in between each
Ouchies, that hurt quite a bit!
dumbell squats - 2 x 6kg x 12 (I'm meant to be doing these on an upturned BOSU, but couldn't balance this morning!)
BOSU Lunge - 2 x 6kg x 12
3 sets
1000 meter row - 4 mins 51.5 seconds
Box Jumps x 12 (3 raisers)
Single leg deadlifts 10kg x 12 (each side)
3 sets
Stability ball push-ups x 12 (these are meant to be incline dumbell presses but there was a scary man in the weight bay and between him and some idiot who didn't seem to be lifting many weights, they were using all the benches and I didn't want to engage any of them in conversation)
Lat pull-downs 20kg x 12
Single arm low row 6.25kg x 12 (each side)
3 sets (1 set of lat pull-downs, then switched to single arm low rows)
Reverse crunch x 12
straight leg heel taps x 12
2 sets with no rests in between each
Ouchies, that hurt quite a bit!
Sunday, 5 July 2009
Sunday 5th
No exercise as such today - though I did do the first part of the Jillian Michaels 30 Day Shred Stage 1 workout - the strength part. I found it on YouTube but the cardio was missing and I got distracted by other things so I didn't get round to finding it.
I also spent a ridiculous amount of time bouncing on my knees on a trampoline this afternoon, entertaining my niece who is too small to make it bounce herself so likes to lay on her back while someone else bounces it for her!
I've discovered the joy of YouTube as a motivator and fitness aid. This lady is especially motivating, she lost a shedload of weight and posted weekly videos to chart her progress, with extra ones about what exercise she does, what she eats etc. I've also been looking at Turbulence Training a lot too recently, as well as my old faithful, Vic Magary's Gym Junkies website.
Last month (June) was the first month in a long time that I've not hit the goal I set in terms of how much exercise I would do. My diet was pretty shocking too. This month I really need to get back to it, eat better and exercise more. Am off work tomorrow so am planning to spend a good portion of time in the gym, maybe go for a run as well. Tuesday is Body Pump, Wednesday Spin, Thursday I have a PT session and may run too, Friday is Spin, which I may skip in favour of doing my program, so that I can do both Spin and Body Pump on Saturday. Am a little anxious about doing my program to be honest, since I fell off a gym ball earlier in the week - but I figure the only way I'll get better at that is to keep trying and hopefully fall on my ass less!
I also spent a ridiculous amount of time bouncing on my knees on a trampoline this afternoon, entertaining my niece who is too small to make it bounce herself so likes to lay on her back while someone else bounces it for her!
I've discovered the joy of YouTube as a motivator and fitness aid. This lady is especially motivating, she lost a shedload of weight and posted weekly videos to chart her progress, with extra ones about what exercise she does, what she eats etc. I've also been looking at Turbulence Training a lot too recently, as well as my old faithful, Vic Magary's Gym Junkies website.
Last month (June) was the first month in a long time that I've not hit the goal I set in terms of how much exercise I would do. My diet was pretty shocking too. This month I really need to get back to it, eat better and exercise more. Am off work tomorrow so am planning to spend a good portion of time in the gym, maybe go for a run as well. Tuesday is Body Pump, Wednesday Spin, Thursday I have a PT session and may run too, Friday is Spin, which I may skip in favour of doing my program, so that I can do both Spin and Body Pump on Saturday. Am a little anxious about doing my program to be honest, since I fell off a gym ball earlier in the week - but I figure the only way I'll get better at that is to keep trying and hopefully fall on my ass less!
Saturday, 4 July 2009
Saturday 4th
Today I did Body Pump 70 for the first time. The instructor sent me a message when I missed Tuesday's class, saying "you missed kick ass new Pump!" I thought she was just joking... but no, Body Pum p70 really did kick my ass.
Apparently the whole theme is "time under tension" - idea being the longer your muscle is under tension, the more it's working. Cue many half-reps, and a chest track where we actually didn't straighten our arms at all! The lunges track is just plain evil too. We missed out the shoulders because we were running short on time after talking through technique for the other tracks.
Warm-up 7.5 kg
Squats 15 kg
Chest 7.5kg (went down on my weight - am so glad!)
Glutes, back & hamstrings 12.5 kg
Triceps 2.5kg for kick-backs, 5kg for overhead extensions. Plus a whole heap of tricep push-ups!
Biceps 5kg (could really have gone higher for this but was feeling delicate!)
Lunges 7.5kg
Abs 5kg
Apparently the whole theme is "time under tension" - idea being the longer your muscle is under tension, the more it's working. Cue many half-reps, and a chest track where we actually didn't straighten our arms at all! The lunges track is just plain evil too. We missed out the shoulders because we were running short on time after talking through technique for the other tracks.
Warm-up 7.5 kg
Squats 15 kg
Chest 7.5kg (went down on my weight - am so glad!)
Glutes, back & hamstrings 12.5 kg
Triceps 2.5kg for kick-backs, 5kg for overhead extensions. Plus a whole heap of tricep push-ups!
Biceps 5kg (could really have gone higher for this but was feeling delicate!)
Lunges 7.5kg
Abs 5kg
Friday, 3 July 2009
Friday 3rd
Was hoping to get up and go to the gym before work, but as it happened I was absolutely knackered so I only went at lunch.
Lunch time Spin was good, but tiring. Seemed harder than usual - there didn't seem to be any breaks between songs, it was a mix cd or something so they just ran into each other and the instructor would just sit up and go "right get a drink if you need one..." and then carry on. It was great fun though!
Lunch time Spin was good, but tiring. Seemed harder than usual - there didn't seem to be any breaks between songs, it was a mix cd or something so they just ran into each other and the instructor would just sit up and go "right get a drink if you need one..." and then carry on. It was great fun though!
Thursday, 2 July 2009
Thursday 2nd
Got up early and went for a run. It was ridiculously warm, even at 6am, but I soldiered on!
Ran to the steps, up them 4 times, and then around the path at the top and back home.
Not including the extra trips up and down the steps, it was around about 4km.
Sore legs!
Ran to the steps, up them 4 times, and then around the path at the top and back home.
Not including the extra trips up and down the steps, it was around about 4km.
Sore legs!
Wednesday, 1 July 2009
Wednesday 1st July
Well July is here, and I'm still a bit too chubby for my liking. Have decided to make July Mental Month and just go all out on the diet/exercise thing.
Failed a little today with the food, but as of tomorrow I'm off the chocolate and the Coke. Horror, I know. I would strongly recommend nobody speak to me for at least a week as I'm bound to have a bad case of the DTs.
Any way. What did I get up to today...
Before work - quick session.
Cross trainer - 6 minutes of 1-minute sprint intervals (I got there late, should have done more)
stability ball crunches x 12
side jacknife x 12
- 3 sets of these.
Then I attempted to do the stability ball balancing-on-my-knees thing that's part of my program. Ended up rolling off the ball onto my ass in the middle of the gym floor, so decided to call it a day.
At lunch I did a spin class. I'm fairly sure the trainer, who is currently pregnant and panicking about getting fat, was having a fat day. This means she wants to work twice as hard. Ouch. It was quite reassuring for us oldies though, that there ere 3 work-experience boys in the class who were unable to keep up. As the trainer said, "not just a girlie class!"
Am debating an early-morning run tomorrow, to avoid the heat.
Failed a little today with the food, but as of tomorrow I'm off the chocolate and the Coke. Horror, I know. I would strongly recommend nobody speak to me for at least a week as I'm bound to have a bad case of the DTs.
Any way. What did I get up to today...
Before work - quick session.
Cross trainer - 6 minutes of 1-minute sprint intervals (I got there late, should have done more)
stability ball crunches x 12
side jacknife x 12
- 3 sets of these.
Then I attempted to do the stability ball balancing-on-my-knees thing that's part of my program. Ended up rolling off the ball onto my ass in the middle of the gym floor, so decided to call it a day.
At lunch I did a spin class. I'm fairly sure the trainer, who is currently pregnant and panicking about getting fat, was having a fat day. This means she wants to work twice as hard. Ouch. It was quite reassuring for us oldies though, that there ere 3 work-experience boys in the class who were unable to keep up. As the trainer said, "not just a girlie class!"
Am debating an early-morning run tomorrow, to avoid the heat.
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