Had real issues motivating myself this morning, in the end I didn't get out of the house until 1pm. I went for a run, about 5k. It took me about 35-40 minutes because it was really hot and... well I'm just lazy and out of practise with the running! That was the first proper run I'd been on since probably about June.
In the evening I went to the gym to do Legs Bums and Tums. I was early, so before heading down to the studio I did:
Stepper, interval program 10 minutes level 6
The usual instructor was off last week, and I was disappointed in the class - it was more like aerobics and not very challenging. When this week's class began I thought the same... for the first 2 minutes! Then my legs started to wail in pain! The usual instructor was back and it bloody hurt! She teaches Body Balance too, and seems to have incorporated some of those moves into this class. Such as standing on one leg, on a step, with your arms in the air, bending over forwards, bending the standing leg... and then doing a series of one-legged squats to tap the lifted toe onto the floor. The whole class hurt, I've a feeling I'll know about it in the morning!
Believe it or not, that's a good thing!
Tuesday, 8 September 2009
Monday, 7 September 2009
Monday 7th
Well today was my first day off... and I was pretty sore from doing my program yesterday!
My little sis came over in the morning and we watched bad TV before heading to the gym. She's not used my gym before, so we pottered about a bit, did some cardio and then some of the weights machines, before heading down to the studio for Body Balance. Unsurprisingly, it hurt more than usual today, especially the Standing Strength!
After Balance we went in the steam room for a while, then swam, I think we managed about 14 lengths (some using the noodles instead of kicking our legs), and then headed for the spa pool or whatever it's called.
In the evening I was planning to go back to the gym for Body Pump, but I was feeling pretty knackered. I'd almost decided not to go, but then I thought, well you took a week off intending to spend it at the gym, you'd better get there. So I went. It was only a 45 minute class as the instructor had to be somewhere afterwards. It was hard though! I put my weights up for the squats, but oddly I think I could handle putting them up further next time!
Warm up 7.5kg
Squats 17.5kg
Chest 7.5kg (and press ups! Ouch!)
Glutes, Back & Hamstrings 12.5kg
Triceps 5kg (and tricep dips - ouch again!)
Shoulders 2x3kg, then 7.5kg on the bar afterwards
Abs 5kg
Depending on how much I ache tomorrow I'm not sure if I'll do my program - it's killer! Am planning to do Pump again on Wednesday evening though!
My little sis came over in the morning and we watched bad TV before heading to the gym. She's not used my gym before, so we pottered about a bit, did some cardio and then some of the weights machines, before heading down to the studio for Body Balance. Unsurprisingly, it hurt more than usual today, especially the Standing Strength!
After Balance we went in the steam room for a while, then swam, I think we managed about 14 lengths (some using the noodles instead of kicking our legs), and then headed for the spa pool or whatever it's called.
In the evening I was planning to go back to the gym for Body Pump, but I was feeling pretty knackered. I'd almost decided not to go, but then I thought, well you took a week off intending to spend it at the gym, you'd better get there. So I went. It was only a 45 minute class as the instructor had to be somewhere afterwards. It was hard though! I put my weights up for the squats, but oddly I think I could handle putting them up further next time!
Warm up 7.5kg
Squats 17.5kg
Chest 7.5kg (and press ups! Ouch!)
Glutes, Back & Hamstrings 12.5kg
Triceps 5kg (and tricep dips - ouch again!)
Shoulders 2x3kg, then 7.5kg on the bar afterwards
Abs 5kg
Depending on how much I ache tomorrow I'm not sure if I'll do my program - it's killer! Am planning to do Pump again on Wednesday evening though!
Sunday, 6 September 2009
Sunday 6th
Oh good grief, I think I may be broken.
Ok so it's actually not that bad, but I have a feeling I'll feel this in the morning! I did my first run through of my new program today, and I have to say my trainer wasn't joking when she wrote "maximum effort" on the top of the sheet!
Suqat & arm raise x 10
Leg swings
Windmills
Ball balance & hand lifts (this is not part of my program but I want to keep at it)
Crunch & heel tap x 12
Ball plank toe touch x 12
Ball cobra 30 second hold with external rotation x 3
1 set (looking at it, I think I was meant to do 3 sets of this. Oops!)
Hex bar squat 25kg x 6
Squat & side step-up with leg raise 2x8kg x 12 each side (3 raisers under step)
Ball side jumps x 20
3 sets
Stability ball hamstring curls (arms raised) x 12
Hex bar deadlifts 25kg x 12 (just re-read the sheet and I was only meant to do 6, oops)
Stability ball back extension x 12
3 sets
Body row x6
Step Opp press ups (one hand on 2 step raisers, alternating hands) x 12
Low-to-high wood chops6.25kg x 12 each side
2 sets (because my body was shaking all over and I wasn't sure I'd make a third!)
Overhead weigt tap with leg extension x 12 with 5kg
Plank 30-second hold
2 sets
So the moral of the story is, read the sheet carefully before breaking yourself on the exercises! The plan for next time is to do the whole thing, exactly as stated on the sheet. And try not to cry. I'm really impressed with myself I managed to put the hex bar away when I'd finished with it though, there were a couple of blokes in the weights area and I really didn't want to ask them for help dragging a 20kilo bar across the room!
Am going to try and do some yoga/stretching this afternoon, so that I hopefully won't be too sore tomorrow!
Ok so it's actually not that bad, but I have a feeling I'll feel this in the morning! I did my first run through of my new program today, and I have to say my trainer wasn't joking when she wrote "maximum effort" on the top of the sheet!
Suqat & arm raise x 10
Leg swings
Windmills
Ball balance & hand lifts (this is not part of my program but I want to keep at it)
Crunch & heel tap x 12
Ball plank toe touch x 12
Ball cobra 30 second hold with external rotation x 3
1 set (looking at it, I think I was meant to do 3 sets of this. Oops!)
Hex bar squat 25kg x 6
Squat & side step-up with leg raise 2x8kg x 12 each side (3 raisers under step)
Ball side jumps x 20
3 sets
Stability ball hamstring curls (arms raised) x 12
Hex bar deadlifts 25kg x 12 (just re-read the sheet and I was only meant to do 6, oops)
Stability ball back extension x 12
3 sets
Body row x6
Step Opp press ups (one hand on 2 step raisers, alternating hands) x 12
Low-to-high wood chops6.25kg x 12 each side
2 sets (because my body was shaking all over and I wasn't sure I'd make a third!)
Overhead weigt tap with leg extension x 12 with 5kg
Plank 30-second hold
2 sets
So the moral of the story is, read the sheet carefully before breaking yourself on the exercises! The plan for next time is to do the whole thing, exactly as stated on the sheet. And try not to cry. I'm really impressed with myself I managed to put the hex bar away when I'd finished with it though, there were a couple of blokes in the weights area and I really didn't want to ask them for help dragging a 20kilo bar across the room!
Am going to try and do some yoga/stretching this afternoon, so that I hopefully won't be too sore tomorrow!
Sunday - weekly weigh-in
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.
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.
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.
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