Today was my first day back at work after my week off, so I allowed myself a bit of a lie-in. I think it really helped as I actually woke up before my alarm, and felt pretty good.
I did Body Balance at lunch, felt pretty good. I found the shoulder stretch in track 5 really tough, but the rest seemed pretty ok. Now that I've been doing it twice a week for a month or so, I'm really noticing a difference in my flexibility, especially my hamstrings. Until recently I'd never been able to reach my toes when stretching before but I'm getting better and better at it!
After work I went back to the gym for Body Pump. I think the trainer is more than a little bored of the latest release, as she's started doing "pick n mix" classes where she basically just chooses random tracks from previous releases. I think this evening was mainly 53, and it bloody hurt!
Warm up 7.5kg
Squats 22.5kg
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for French presses at the end (we did 70 for this track)
Biceps 5kg
Lunges 7.5kg
Unfortunately we ran out of time to do shoulders or abs. The instructor is pregnant and has to leave early for ante natal classes at the moment, plus I think we probably started a little late and what have you. I'm not too bothered about skipping those tracks, as I did abs in Balance at lunch, and my shoulders were feeling pretty bad during the earlier tracks. I'm hoping I've not done any serious damage, but the pain wasn't like normal muscle pain. Possibly from something I did yesterday!
Tomorrow I have a late start at work again so am hoping to get up early and go for a run. Then LBT in the evening. Bring it on!
Diet is still a little shocking, I really need to work on that...
Monday, 14 September 2009
Sunday, 13 September 2009
This week's food
Am back to work tomorrow so have been in the kitchen making packed lunches, as well as breakfast for tomorrow morning. The two bowls at the front are onion and vegetables ready to be cooked with some mince and other things to be tonight's dinner and hopefully 2 dinners in the week as between late gym classes and overtime i won't be home in time to cook much this week!
Sunday 13th
I go tup early this morning and dragged myself to the gym to avoid the crowds... except I got there to find 3 grunting men in the weights area. Plan backfired. I carried on with the program any way...
Squat & arm raise x 10
Leg swings
Windmills
Crunch & heel tap x 12
Ball plank toe touch x 12
Ball cobra 30 second hold with external rotation x 3
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) x12 - I ended up doing half arms raised and half normal. Ouch!
Hex bar deadlifts 25kg x 6
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 someone was using some of the equipment when I came to do my third set... and I ached like a mofo!)
Overhead weigt tap with leg extension x 12 with 5kg
Plank 30-second hold
3sets
This is only my second run-through with the program, it's a little easier... well more familiar any way. I don't like the upper body exercises, as by the time I've finished the lower body stuff and put the hex bar away I feel like I'm about to pass out. The wood-chop thing is really tough and I think I've slightly damaged my shoulder, which is a bit annoying. Am going to see if I can manage to do this again one morning in the week... Fingers crossed...
Squat & arm raise x 10
Leg swings
Windmills
Crunch & heel tap x 12
Ball plank toe touch x 12
Ball cobra 30 second hold with external rotation x 3
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) x12 - I ended up doing half arms raised and half normal. Ouch!
Hex bar deadlifts 25kg x 6
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 someone was using some of the equipment when I came to do my third set... and I ached like a mofo!)
Overhead weigt tap with leg extension x 12 with 5kg
Plank 30-second hold
3sets
This is only my second run-through with the program, it's a little easier... well more familiar any way. I don't like the upper body exercises, as by the time I've finished the lower body stuff and put the hex bar away I feel like I'm about to pass out. The wood-chop thing is really tough and I think I've slightly damaged my shoulder, which is a bit annoying. Am going to see if I can manage to do this again one morning in the week... Fingers crossed...
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)
So basically, no change at all. I'm pretty gutted to be honest. Then again, thinking about the amount of crap I put away yesterday, I suppose I should be glad none of it went up! I also ate some chocolate this week, which was not a clever idea. I think the problem with taking a week off work and not making proper plans, is that I was just bored and spent a large amount of time watching TV and picking at food one should not pick at! Perhaps going back to work will cause something to change. I certainly hope so, as I'm a little fed up!
Waist: 29" (73.6cm)
Hips: 35.5" (90cm)
Leg: 22" (56cm)
Arm: 11" (27.9cm)
Calf: 13.5" (34cm)
So basically, no change at all. I'm pretty gutted to be honest. Then again, thinking about the amount of crap I put away yesterday, I suppose I should be glad none of it went up! I also ate some chocolate this week, which was not a clever idea. I think the problem with taking a week off work and not making proper plans, is that I was just bored and spent a large amount of time watching TV and picking at food one should not pick at! Perhaps going back to work will cause something to change. I certainly hope so, as I'm a little fed up!
Friday, 11 September 2009
Friday 11th
Today was the last day of my week off. I do feel like I've worked hard, but if I'm honest I've not done that much more than I would normally do in a week. The only difference is that I've probably made it to more classes, rather than just working out on my own.
I did Body Pump this morning. It was with an instructor I don't normally see, as she only does the daytime classes. I find her difficult to follow, probably because 99% of all Pump classes I've ever done have been with the same instructor - so you get used to their ways of saying things. Every instructor seems to say and do things differently, so if you're not used to the way someone works, it can get a little confusing. Add to that the fact we did a really old release of Pump (Body Pump 45 from about 6 years ago!) so nobody was familiar with what was going on. I was right at the back, and the 4 or 5 women I could have hoped to copy clearly had NO idea at all what they were supposed to be doing! Ah well, it was fun, and we did some different things.
Warm up 7.5kg
Squats 22.5kg - most I've ever had in Pump!
Chest - 2x3 dumbells for flys at the beginning, then 10kg bar
Glutes, back & hamstrings 12.5kg
Triceps 5kg and then a 5kg plate for French Press
Biceps 5kg (included some bicep rows)
Lunges 7.5kg (with some evil calf raises on the steps to begin with)
Shoulders press-ups, then 2x3kg for side deltoid raises and side raises, then 7.5kg for upright rows and presses)
Abs - well by this point nobody had a clue what the instructor was on about, her mic went and we were all flailing about on the floor doing our own thing. Not sure I can really count that as having worked my abs to be honest!
Am thinking I might take a day off the exercise tomorrow, and then hit the gym on Sunday.
I've wimped out of doing my program as much as I had planned - mainly because the hex bar scares me. It's getting it out and putting it away that scares me more than the actual exercises. That and the pain I'll be in afterwads!
I did Body Pump this morning. It was with an instructor I don't normally see, as she only does the daytime classes. I find her difficult to follow, probably because 99% of all Pump classes I've ever done have been with the same instructor - so you get used to their ways of saying things. Every instructor seems to say and do things differently, so if you're not used to the way someone works, it can get a little confusing. Add to that the fact we did a really old release of Pump (Body Pump 45 from about 6 years ago!) so nobody was familiar with what was going on. I was right at the back, and the 4 or 5 women I could have hoped to copy clearly had NO idea at all what they were supposed to be doing! Ah well, it was fun, and we did some different things.
Warm up 7.5kg
Squats 22.5kg - most I've ever had in Pump!
Chest - 2x3 dumbells for flys at the beginning, then 10kg bar
Glutes, back & hamstrings 12.5kg
Triceps 5kg and then a 5kg plate for French Press
Biceps 5kg (included some bicep rows)
Lunges 7.5kg (with some evil calf raises on the steps to begin with)
Shoulders press-ups, then 2x3kg for side deltoid raises and side raises, then 7.5kg for upright rows and presses)
Abs - well by this point nobody had a clue what the instructor was on about, her mic went and we were all flailing about on the floor doing our own thing. Not sure I can really count that as having worked my abs to be honest!
Am thinking I might take a day off the exercise tomorrow, and then hit the gym on Sunday.
I've wimped out of doing my program as much as I had planned - mainly because the hex bar scares me. It's getting it out and putting it away that scares me more than the actual exercises. That and the pain I'll be in afterwads!
Thursday, 10 September 2009
Thursday 10th
What a day!
Got up this morning and went for a run. My ankle is a little sore from running the other day - I think I may have damaged it a bit running on uneven ground. So I chickened out of doing a proper run, and instead opted for the "easier option" of interval training on the Steps Of Doom! I managed to run up them 4 times, all the while being watched by a gaggle of mothers who seemed to have congregated at the bottom to have a gossip about god-knows-what. I got a few funny looks on my last trip down the steps when I had to go past them to get home!
In the evening I thought I'd try a pilates class at the gym. It runs directly before the Body Balance class, so I always end up waiting outside the Studio for it to finish, wondering what it's like. So today I did Pilates for an hour, and then Body Balance too. Woop Woop.
Pilates was actually really good, I was so busy concentrating on my postures and breathing and everything else I didn't notice that the hour was nearly up, or that I was working my muscles quite hard. It complemented Body Balance quite nicely as well, and the result was a happy and bouncy bubbles all the way home! I'm going to see if I can fit Pilates into my schedule on a regular basis from now on, I love it!
Got up this morning and went for a run. My ankle is a little sore from running the other day - I think I may have damaged it a bit running on uneven ground. So I chickened out of doing a proper run, and instead opted for the "easier option" of interval training on the Steps Of Doom! I managed to run up them 4 times, all the while being watched by a gaggle of mothers who seemed to have congregated at the bottom to have a gossip about god-knows-what. I got a few funny looks on my last trip down the steps when I had to go past them to get home!
In the evening I thought I'd try a pilates class at the gym. It runs directly before the Body Balance class, so I always end up waiting outside the Studio for it to finish, wondering what it's like. So today I did Pilates for an hour, and then Body Balance too. Woop Woop.
Pilates was actually really good, I was so busy concentrating on my postures and breathing and everything else I didn't notice that the hour was nearly up, or that I was working my muscles quite hard. It complemented Body Balance quite nicely as well, and the result was a happy and bouncy bubbles all the way home! I'm going to see if I can fit Pilates into my schedule on a regular basis from now on, I love it!
Wednesday, 9 September 2009
Wednesday 9th
I had a late start this morning, as I wanted to do the lunchtime spin class at the gym. I still got there early for the class though, so I did some cardio beforehand...
Rowing - 500 metres in 2.13 minutes.
Cross trainer - 5 minutes at level 5
30 minute spin class
Swimming - 24 lengths
I also spent a few minutes in the steam room, and sat in the spa pool for a while before getting changed as well.
I came back to the gym in the evening to do Body Pump. Since I managed most of the tracks with no problems on Monday, I decided I could stand to put my weights up a bit in some places... Plus the class was over-booked so I could only use one bar, and couldn't be bothered to keep changing my weights around!
warm-up 7.5kg
Squats 20kg (!)
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 5kg plus tricep dips
Biceps 5kg
Lunges 7.5kg
Abs 5kg plate
Weirdly, I put my squats weight up higher than I've ever managed before - and managed the whole track without having to stop or skip any reps. I might put it up again when I go to Friday's class!
All in all a pretty good day - though I did spend a bit too much time sitting about on the sofa, and my lunch was pretty bad. Still need to work on the old diet!
Rowing - 500 metres in 2.13 minutes.
Cross trainer - 5 minutes at level 5
30 minute spin class
Swimming - 24 lengths
I also spent a few minutes in the steam room, and sat in the spa pool for a while before getting changed as well.
I came back to the gym in the evening to do Body Pump. Since I managed most of the tracks with no problems on Monday, I decided I could stand to put my weights up a bit in some places... Plus the class was over-booked so I could only use one bar, and couldn't be bothered to keep changing my weights around!
warm-up 7.5kg
Squats 20kg (!)
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 5kg plus tricep dips
Biceps 5kg
Lunges 7.5kg
Abs 5kg plate
Weirdly, I put my squats weight up higher than I've ever managed before - and managed the whole track without having to stop or skip any reps. I might put it up again when I go to Friday's class!
All in all a pretty good day - though I did spend a bit too much time sitting about on the sofa, and my lunch was pretty bad. Still need to work on the old diet!
Subscribe to:
Posts (Atom)