Ok so I do this every week, and every week I say my diet has been shite and I need to improve it and blah blah. Well this week my diet has been nothing short of exceptional. I've been eating chocolate, drinking Coke, I had a McDonalds for breakfast one day, pizza for dinner and then breakfast the following morning, croissants, danish pastries... a proper fatty, sugary nightmare.
I've also not been to the gym since Wednesday. I've been really knackered (probably due to the diet), and working in the evenings so just basically chickened out of any sort of exercise other than walking to and from work.
Weight: 139 pounds (63kg)
Waist: 29.5" (75cm) - up by half an inch
Hips: 35.5" (90cm)
Leg: 22" (56cm)
Arm: 11" (27.9cm)
Calf: 13.5" (34cm)
So the only thing that's changed is that my waist has increased by half an inch. That's probably down to all the bread I've been eating.
I've a feeling this week's debauchery may catch up with me on next Sunday's weigh-in. I can only hope that by busting my ass this week I can offset some of the damage.
I really need to get back into doing weekly food diaries and giving them to my trainer, that's the only way I can keep track of what I'm eating, and figure out what's going wrong here.
Am also thinking I might start listening to that Paul McKenna CD, since a lot of the time I'm eating crap when I'm not even hungry. I'm an idiot, I know.
Sunday, 20 September 2009
Wednesday, 16 September 2009
Wednesday 16th
PT session this morning. I arrived a little early and did some cardio, but not enough that it's worth recording.
My trainer was in her usual bubbly mood, and we did a run-through of my program. You know, the horrible one with the hex bar and the pain. Apparently because I've been doing it for 2 weeks it's time the weights and some of the reps went up. Yeah.
Warm-up:
Squat & arm raise
Leg Swings
Windmills
Lunge & floor touch
Crunch & heel tap x 12
Ball plank toe touch x 12
Ball cobra 30 second hold with external rotation
Hex bar squats 27.5kg x 6
Side squat/step-up with leg raise 2x10kg x 12 each side
Sprintees x 20 (can't do ball jumps as I have a gammy ankle)
2 sets
Ball hamstring curls with arms up x 12
Hex bar deadlifts 27.5kg x 6
Stability ball back extension x 20 (now with arms extended)
2 sets
We didn't have time to run through the rest of the program, but she did show me some alternatives to do if the equipemnt I need is in use so that's handy.
I went back at lunch and did spin, which was painful but bloody good fun actually. Left with a big smile on my face!
My trainer was in her usual bubbly mood, and we did a run-through of my program. You know, the horrible one with the hex bar and the pain. Apparently because I've been doing it for 2 weeks it's time the weights and some of the reps went up. Yeah.
Warm-up:
Squat & arm raise
Leg Swings
Windmills
Lunge & floor touch
Crunch & heel tap x 12
Ball plank toe touch x 12
Ball cobra 30 second hold with external rotation
Hex bar squats 27.5kg x 6
Side squat/step-up with leg raise 2x10kg x 12 each side
Sprintees x 20 (can't do ball jumps as I have a gammy ankle)
2 sets
Ball hamstring curls with arms up x 12
Hex bar deadlifts 27.5kg x 6
Stability ball back extension x 20 (now with arms extended)
2 sets
We didn't have time to run through the rest of the program, but she did show me some alternatives to do if the equipemnt I need is in use so that's handy.
I went back at lunch and did spin, which was painful but bloody good fun actually. Left with a big smile on my face!
Tuesday, 15 September 2009
Poorly foot!
This is my poorly foot after running today. Big Deep Freeze patch! Am spending the evening with my feet up on the sofa...
Tuesday 15th
I had a later start at work this morning so I decided to go for a run - but from the gym, so that I could walk there first and warm my legs up a bit.
Having looked at the route on Map My Run, I only did 4.26km, but it bloody hurt after Pump last night! I really don't think I'm cut out for running at all. It took me about half an hour.
When I got back to the gym I still had some time over, so I did some cardio on the machines...
Stepper - interval program, 10 minutes level 6
Cross trainer - 1-minute sprint intervals, 6 minutes level 5
Then this evening I went back to the gym to do Legs Bums and Tums, which actually hurt so much I was almost sick! Seriously. There was way more leg work than abs, though the abs stuff at the end was pretty hardcore.
I have a PT session tomorrow, I've a nasty feeling it's been 6 weeks since my last weigh-in, and she's going to measure me and find that I've made no progress at all. Fingers crossed for some sort of major weight loss over night!
Having looked at the route on Map My Run, I only did 4.26km, but it bloody hurt after Pump last night! I really don't think I'm cut out for running at all. It took me about half an hour.
When I got back to the gym I still had some time over, so I did some cardio on the machines...
Stepper - interval program, 10 minutes level 6
Cross trainer - 1-minute sprint intervals, 6 minutes level 5
Then this evening I went back to the gym to do Legs Bums and Tums, which actually hurt so much I was almost sick! Seriously. There was way more leg work than abs, though the abs stuff at the end was pretty hardcore.
I have a PT session tomorrow, I've a nasty feeling it's been 6 weeks since my last weigh-in, and she's going to measure me and find that I've made no progress at all. Fingers crossed for some sort of major weight loss over night!
Monday, 14 September 2009
Monday 14th
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...
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...
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...
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