Weight: 139 pounds (63kg)
Waist: 29" (73.6cm)
Hips: 35.5" (90cm)
Leg: 22" (56cm)
Arm: 11" (27.9cm)
Calf: 13.5" (34cm) - half an inch off
So basically no change since last week.
In a way that's good, as I've eaten an awful lot of junk this week (especially in the last couple of days).
In another way it's shite. Why bother doing all the gym work if you can't keep your diet in check?! You can't out-train a bad diet, and I'm walking proof of that!
I'm off work this week so am planning to do more at the gym, and eat healthily. Not being sat at my desk bored all day should help with this!
On the plus side, I am getting more definition in my upper body, especially my shoulders, and am pleased with that.
Sunday, 6 September 2009
Thursday, 3 September 2009
Thursday 3rd
Was sore across my shoulders this morning after yesterday's session. Am actually surprised not to be more sore if I'm honest!
So I went back to the gym to do a little cardio before work...
Cross trainer 5 minutes level 5
Stepper interval program - 7 minutes - 3 at level 6, 3 at level 7 after my trainer sneaked up behind me and increased the effort level on the machine!
Treadmill interval program - 5 minutes at level 7-8
Stability ball crunches x 12
Stability ball plank toe taps x 12
3 sets
In the evening I went back to the gym for Body Balance, which was a nice end to the day!
So I went back to the gym to do a little cardio before work...
Cross trainer 5 minutes level 5
Stepper interval program - 7 minutes - 3 at level 6, 3 at level 7 after my trainer sneaked up behind me and increased the effort level on the machine!
Treadmill interval program - 5 minutes at level 7-8
Stability ball crunches x 12
Stability ball plank toe taps x 12
3 sets
In the evening I went back to the gym for Body Balance, which was a nice end to the day!
Wednesday, 2 September 2009
Wednesday 2nd
I had a PT session this morning, I wasn't sure if it would happen tho, as I knew she had been ill the last few days. So I got in early and figured I'd do some cardio until she got there, and then if she didn't get there at least I'd had a bit of a workout.
Cross Trainer 1-minute sprint intervals, 8 minutes at level 5
Stepper, interval program, 10 minutes level 6
Then my trainer turned up, and so began the pain...
It was time for a new program, as I'd been doing the old one for a while. I notived on the sheet it said "MAXIMUM EFFORT" at the top, and knew it would be a tough session!
Crunch & heel tap x 12
Ball plank toe taps x 12
Ball cobra 30 second holds with external rotation x 3
Hex bar squats: 25kg x 6 (OMG OUCH!)
Squat/side step-up with leg raise 2x8kg x 12 each leg
Ball side jumps (jumping sideways over a ball) x 20
2 sets
Ball hamstring curls with arms extended upwards x 12
Hex bar deadlifts 25kg x 6
Back extension x 20
1 set
Body row x 6
Low-to-high woodchop, 7.5kg x 6 each side
1 set
I'm meant to do 4 sets of each, but we had to cut it down as I only see her for 30 minutes. I also have another exercise to do in the last tri-set, and some abs to finish with.
Am looking forward to getting stuck into this program, the only thing that worries me is the hex bar, as it weighs 20kg without any weights on it, so getting it out and putting it away will be as much of a challenge as the exercises!
Cross Trainer 1-minute sprint intervals, 8 minutes at level 5
Stepper, interval program, 10 minutes level 6
Then my trainer turned up, and so began the pain...
It was time for a new program, as I'd been doing the old one for a while. I notived on the sheet it said "MAXIMUM EFFORT" at the top, and knew it would be a tough session!
Crunch & heel tap x 12
Ball plank toe taps x 12
Ball cobra 30 second holds with external rotation x 3
Hex bar squats: 25kg x 6 (OMG OUCH!)
Squat/side step-up with leg raise 2x8kg x 12 each leg
Ball side jumps (jumping sideways over a ball) x 20
2 sets
Ball hamstring curls with arms extended upwards x 12
Hex bar deadlifts 25kg x 6
Back extension x 20
1 set
Body row x 6
Low-to-high woodchop, 7.5kg x 6 each side
1 set
I'm meant to do 4 sets of each, but we had to cut it down as I only see her for 30 minutes. I also have another exercise to do in the last tri-set, and some abs to finish with.
Am looking forward to getting stuck into this program, the only thing that worries me is the hex bar, as it weighs 20kg without any weights on it, so getting it out and putting it away will be as much of a challenge as the exercises!
Tuesday, 1 September 2009
Tuesday 1st September
Start as you mean to go on. In pain and hobbling.
Gym before work this morning, and I thought, well, why not just go ahead and do my program again! Honestly, I've been doing this one to death.
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Marching Plank
Single leg bench squat 2x10kg x 12 (each side)
Sprint touch back 2x5kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 6
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
4 sets
I increased my weights for the Bulgarian squats and sprint touch-backs, but by the time I got to the reverse BOSU press-ups I was flagging, so I halved the sets.
I did an extra set of abs as well, as I had time to spare. I was still half an hour early for work as well!!
After work I finally managed to book in for Legs Bums & Tums. I've not done the class for ages, and the usual instructor wasn't there. In the first five minutes I was actually tempted to sneak out the door as it seemed a bit of a waste of time, but then we started doing squats with leg lifts and all sorts of painful stuff. I think I'll feel it tomorrow!
Am meant to see my PT in the morning, but she's been ill so I don't know if I will. I'll go to the gym any way as I need to keep the momentum. Am toying with the idea of Body Pump after work as well.
Gym before work this morning, and I thought, well, why not just go ahead and do my program again! Honestly, I've been doing this one to death.
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Marching Plank
Single leg bench squat 2x10kg x 12 (each side)
Sprint touch back 2x5kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 6
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
4 sets
I increased my weights for the Bulgarian squats and sprint touch-backs, but by the time I got to the reverse BOSU press-ups I was flagging, so I halved the sets.
I did an extra set of abs as well, as I had time to spare. I was still half an hour early for work as well!!
After work I finally managed to book in for Legs Bums & Tums. I've not done the class for ages, and the usual instructor wasn't there. In the first five minutes I was actually tempted to sneak out the door as it seemed a bit of a waste of time, but then we started doing squats with leg lifts and all sorts of painful stuff. I think I'll feel it tomorrow!
Am meant to see my PT in the morning, but she's been ill so I don't know if I will. I'll go to the gym any way as I need to keep the momentum. Am toying with the idea of Body Pump after work as well.
Monday, 31 August 2009
This week's lunches
This is my planning for the week- four salads with protein to be added later, fruit for tmrw's breakfast, and cheese... Well if it's already grated in the fridge it just makes things easier doesn't it!
Month-end round-up
I've not done as well as I hoped this month. I've managed to stick to the no chocolate, no Coke rule, and have also given up Irn Bru - but my diet has still been pretty shocking, and I've not worked out as many times as I would have liked.
In August I worked out 25 times and had 10 days off. I think a lot of the days off were due to the overtime I've been doing starting to catch up with me. This month was the worst for extra hours - I did more than in May and June combined. From now on it should hopefully ease off a little, and I should be able to get to the gym more, and not feel so knackered.
Since I was out celebrating a friend's birthday last night, I pretty much wrote off this weekend as being full of bad food and generally a bit messy. I've allowed myself to drink a can of Coke and possibly eat some chocolate, for today only. Tomorrow the ban on Coke and chocolate continues.
In September I need to workout more than in August, start training properly for the Great South, and get my diet back on track.
In August I worked out 25 times and had 10 days off. I think a lot of the days off were due to the overtime I've been doing starting to catch up with me. This month was the worst for extra hours - I did more than in May and June combined. From now on it should hopefully ease off a little, and I should be able to get to the gym more, and not feel so knackered.
Since I was out celebrating a friend's birthday last night, I pretty much wrote off this weekend as being full of bad food and generally a bit messy. I've allowed myself to drink a can of Coke and possibly eat some chocolate, for today only. Tomorrow the ban on Coke and chocolate continues.
In September I need to workout more than in August, start training properly for the Great South, and get my diet back on track.
Sunday, 30 August 2009
Sunday 30th
Despite having done Body Pump yesterday, and aching a little this morning, I decided it would be a good idea to go to the gym this morning and do my program...
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x9kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
I put my weights up for the squats... only by 1 kilo though! It felt ok so I might go up to 10 next time! I also think I should probably go up on the dead rows and maybe the sprint touch-backs too. No pain no gain, as they say!
Am out for a friend's birthday tonight, not planning to get too drunk but since I drink so rarely these days I'm prepared for the fact it might mean writing off tomorrow in terms of exercise. Still, I'll try and do something if I can.
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x9kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
I put my weights up for the squats... only by 1 kilo though! It felt ok so I might go up to 10 next time! I also think I should probably go up on the dead rows and maybe the sprint touch-backs too. No pain no gain, as they say!
Am out for a friend's birthday tonight, not planning to get too drunk but since I drink so rarely these days I'm prepared for the fact it might mean writing off tomorrow in terms of exercise. Still, I'll try and do something if I can.
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