STRONGER
6th September 2010
Very hard work today... pushed myself really hard and am still feeling muscle fatigue. Will be sore tomorrow!
Did some work with the KB to warm up then moved on to...
Incline row on ball x 10 @ 5kg
Dumbbell pull over on ball 10 @ 5kg
Incline row on ball x 10 @ 5kg
Dumbbell pull over on ball 10 @ 5kg
Incline row on ball x 10 @ 5kg
Dumbbell pull over on ball 10 @ 5kg
Press ups x 10
Dumbbell press on ball 10 @ 5kg
Press ups x 10
Dumbbell press on ball 10 @ 5kg
Press ups x 10
Dumbbell press on ball 10 @ 5kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 10 @ 3kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 10 @ 3kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 10 @ 3kg
Kick backs on ball x 10 @ 5kg
Skull crushers on ball x 10 @ 5kg
Kick backs on ball x 10 @ 5kg
Skull crushers on ball x 10 @ 5kg
Kick backs on ball x 10 @ 5kg
Skull crushers on ball x 10 @ 5kg
Side lunge concentration curl x 10 @ 5kg
Hammer curl x 10 @ 5kg
Side lunge concentration curl x 10 @ 5kg
Hammer curl x 10 @ 5kg
Side lunge concentration curl x 7 @ 5kg
Hammer curl x 10 @ 5kg
4th September 2010
Warm up -
10 x bodyweight squats
10 x push ups
10 x ab crunches
x 2 sets, no rest
Sumo DL with KB x 10 x 2 sets
KB swing x 15 x 5 sets
KB Turkish get ups x 3 each side
Was very hot and sweaty, still hot... but otherwise OK... will see how I feel tomorrow...
2nd September 2010
My first play with my new kettlebell... :-)
Did this as a warm up and then -
KB swing x 10
KB squat x 10
KB swing x 10
KB catch pull & press x 10
KB swing x 10
KB single arm press
Was really hard work at the time but 20 mins later I felt like I hadn't done anything. Expected to be sore though... but wasn't.
31st August 2010
I wasted a bit of time watching videos to remind me how to do some of the exercises. Because of this, I didn't stop after 20p mins like I was meant to, but instead finished two full circuits. I'm aiming at ten of each for now, when I can do then on every exercise then I'll aim for twelve.
DB overhead squats 10 - 10
Pike press ups 7 - 7
Sumo DL & pull 10 - 10
Sumo press ups 8 - 8
Turkish get up 10 - 10
Scrub the floor tricep press ups 10 - 10
29th August 2010
Well this started out easier than I'd expected it to be... I actually considered running through the exercises twice instead of doing just one set of each. Didn't in the end though!
Ten of each, back to back -
Burpees x 10
Woodchops x 10
Pullups x 10
Side lunge touch downs x 10
Squats, shoulders & lifts x 10
Santana push ups x 10
Full explanations can be found here
I was tired and dripping with sweat at the end of it, but was fine once I'd cooled down and had something to eat. Day off tomorrow (but planning a long walk with Zeus), then another workout Tuesday morning. That one will be difficult as it'll be before work. It was hard enough to get motivated today, but I think that may have been because I knew I had plenty of time. Maybe when I'm short of time it'll be easier to kick myself into action.
26th August 2010
I've decided to review my training plan as I simply don't have enough hours in the day to do everything I want to do. Rather than training in the evenings, I'm going to do shorter workouts and train in the mornings before work - only every other morning though... not willing to sacrifice my morning cuddles so as to train every day.
So... I need to find / devise a few short workouts than can be done before
work and I need to make myself get out of bed a little earlier than I have
been. It should work well actually as, in my mission to fit everything in
to my very limited amount of spare time, I've not been training until about
11pm which of course means I'm late to bed, then too tired to get up in
the morning. By training in the mornings I will free up the time before
bed and be able to use it to unwind instead of work hard... should help
me to sleep better to.
My mission for tomorrow is to devise my new plan...
21st August 2010
I skipped a couple of days, was just too tired :-(
But just did...
DB front squat x 10 @ 5kg
Wall sit with medicine ball between knees x 52 seconds
DB front squat x 10 @ 5kg
Wall sit with medicine ball between knees x 60 seconds
DB front squat x 10 @ 5kg
Wall sit with medicine ball between knees x 45 seconds
Lateral slide lunges x 10 @ 3kg
Hip abduction x 10
Lateral slide lunges x 10 @ 3kg
Hip abduction x 10
Lateral slide lunges x 10 @ 3kg
Hip abduction x 10
DB step up x 10 @ 3kg
DB step down x 10 @ 3kg
DB step up x 10 @ 3kg
DB step down x 10 @ 3kg
DB step up x 10 @ 3kg
DB step down x 10 @ 3kg
Single leg DL x 10 @ 3kg
Single arm cross-over DL x 10 @ 5kg
Single leg DL x 10 @ 3kg
Single arm cross-over DL x 10 @ 5kg
Single leg DL x 10 @ 3kg
Single arm cross-over DL x 10 @ 5kg
I decided to drop the calf exercises as they get plenty of work already.
18th August 2010
Day four of the 28 day plan I've put together... rest day!
17th August 2010
I've changed things slightly in so far as I'm using my stability ball instead of my bench now - this means I have to focus more on balance and stability which means my core will get a workout at the same time as I train other body parts.
Incline row on ball x 10 @ 5kg
Dumbbell pull over on ball 10 @ 5kg
Incline row on ball x 10 @ 5kg
Dumbbell pull over on ball 10 @ 5kg
Incline row on ball x 10 @ 5kg
Dumbbell pull over on ball 10 @ 5kg
Press ups x 10
Dumbbell press on ball 10 @ 5kg
Press ups x 7
Dumbbell press on ball 10 @ 5kg
Press ups x 8
Dumbbell press on ball 10 @ 5kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 10 @ 3kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 10 @ 3kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 10 @ 3kg
Kick backs on ball x 10 @ 5kg
Skull crushers on ball x 10 @ 5kg
Kick backs on ball x 10 @ 5kg
Skull crushers on ball x 10 @ 5kg
Kick backs on ball x 10 @ 5kg
Skull crushers on ball x 10 @ 5kg
Side lunge concentration curl x 10 @ 5kg
Hammer curl x 10 @ 5kg
Side lunge concentration curl x 7 @ 5kg
Hammer curl x 10 @ 5kg
Side lunge concentration curl x 8@ 5kg
Hammer curl x 10 @ 5kg
16th August 2010
I just did this workout and am dripping with sweat so gonna go soak in a hot bath before taking my book to bed... but before I go, I will say that I'm really pleased as this was the second time I've done this one and last time I couldn't finish it. Last time I gave up after 11 sets in 12 mins - have just done 14 sets in 15 mins!
15th August 2010
Just done this workout and not surprisingly my abs are feeling a bit tired.
I've put together a seven day plan (training five days out of seven) and will be repeating this four times before deciding if I want to repeat it for another four weeks, or put something else together.
Now that we're married, I'm no longer banned from losing weight so I can get my training back on track. It won't be easy though... going from only training once or twice a week and eating junk food to training five days a weeek and eating properly. I've pretty much cracked the eating properly, that's all in the preparation and making sure I have meals cooked in advance that can just be reheated, but the self discipline to push myself really hard may not be so easy to find... especially after a long day at work! But the reward will be worth it... I want the abs I had in 2004 back!!
9th August 2010
I had another go at this workout and managed to complete one more round than I did on July 29th so good progress :-) Once again my asthma let me down though.
7th August 2010
I did this interval workout -
http://www.bodyrock.tv/2010/07/31/fcuk-the-gym-workout/
29th July 2010
I had a go at this workout and struggled due to my asthma :-(
I managed to do four out of the six circuits (without always sticking to the intervals) before I had too much chest pain and difficulty breathing to continue.
High knees 40 - 42 - 42 - 43
Mountain climbers 40 - 38 - 39 - 38
Side plank jump 3 - 3 - 3 - 3
Supergirl push up 4 - 5 - 4 - 5
No more training until after my wedding now.
24th July 2010
OK... to update my journal...
On the 20th I attempted to repeat my workout from the 12th, but was seriously struggling and by the time I got to the deadlifts I felt really sick and lightheaded so I cut it short. Never had to do that before but it really wasn't sensible for me to continue.
Just now I did the below workout - timer set for 20 mins and as many sets as possible within that time.
DB overhead squats 12 - 12 - 12
Pike press ups 9 - 4
Sumo DL & pull 12 - 12
Sumo press ups 6 - 6
Turkish get up 12 - 12
Scrub the floor tricep press ups 12 - 12
Am all hot and sweaty now!
Collect my wedding dress tomorrow... :-o
18th July 2010
Well... I had a couple of days off to give my tired muscles a chance to recover. On Saturday I did the local outdoor circuit with Zeus Doberdog closely supervising me, then yesterday I did -
Warmed up for 5 mins on the rower
Incline row on ball x 12 @ 5kg +
Dumbbell pull over x 12 @ 7kg +
Incline row on ball x 12 @ 5kg +
Dumbbell pull over x 12 @ 7kg +
Incline row on ball x 12 @ 5kg +
Dumbbell pull over x 12 @ 7kg +
Press ups x 10
Dumbbell bench press x 10 @ 10kg
Press ups x 9
Dumbbell bench press x 9 @ 10kg
Press ups x 7
Dumbbell bench press x 8 @ 10kg
Lateral raise x 12 @ 3kg
Lying lateral raise x 12 @ 3kg
Lateral raise x 10 @ 3kg
Lying lateral raise x 7 @ 3kg
Lateral raise x 5 @ 3kg
Lying lateral raise x 5 @ 3kg
Kick backs x 12 @ 5kg +
Skull crushers x 7 @ 5kg
Kick backs x 12 @ 5kg +
Skull crushers x 7 @ 5kg
Kick backs x 12 @ 5kg +
Skull crushers x 8 @ 5kg
Side lunge concentration curl x 12 @ 5kg
Hammer curl x 12 @ 5kg
Side lunge concentration curl x 7 @ 5kg
Hammer curl x 12 @ 5kg
Side lunge concentration curl x 5 @ 5kg
Hammer curl x 10 @ 5kg
Two mins on stepper to cool down
I had planned to do new workouts this week, but my head is in so many different places with so much going on, that I figured it best to do something more familiar just to make sure I did *something*
12th July 2010
5 mins warm up on rower
DB front squat x 10 @ 10kg
Wall sit with medicine ball between knees x 60 seconds
DB front squat x 10 @ 10kg
Wall sit with medicine ball between knees x 50 seconds
DB front squat x 10 @ 10kg
Wall sit with medicine ball between knees x 70 seconds
Lateral slide lunges x 10 @ 3kg
Hip abduction x 12
Lateral slide lunges x 10 @ 3kg
Hip abduction x 12
Lateral slide lunges x 10 @ 3kg
Hip abduction x 12
DB step up x 12 @ 3kg +
DB step down x 12 @ 3kg +
DB step up x 12 @ 3kg +
DB step down x 12 @ 3kg +
DB step up x 12 @ 3kg +
DB step down x 12 @ 3kg +
Single leg DL x 12 @ 3kg
Single arm cross-over DL x 12 @ 10kg
Single leg DL x 12 @ 3kg
Single arm cross-over DL x 12 @ 10kg
Single leg DL x 12 @ 3kg
Single arm cross-over DL x 12 @ 10kg
Wide stance calf raise x 10 @ 5kg
Single leg calf raise x 10 @ 5kg
Wide stance calf raise x 10 @ 5kg
Single leg calf raise x 10 @ 5kg
Wide stance calf raise x 10 @ 5kg
Single leg calf raise x 10 @ 5kg
----------
Still very wobbly on the single leg DL's but improving. Will be increasing the weights on those with the + signs next to them.
Was way way way too hot to do this tonight...
Workout followed by a glass of warm water with glutamine & dextrose in it, then one piece of rye bread with Sheese spread and sliced cucumber and cherry tomatoes - which I'm still eating, before going to soak in the bath to wash off all the sweat that is still dripping down my back...
11th July 2010
Too hot for training. I actually pinched the fan from the cats' room to help keep me cool during this workout!
Warmed up for 5 mins on the rower
Incline row on ball x 12 @ 5kg
Dumbbell pull over x 12 @ 5kg +
Incline row on ball x 12 @ 5kg
Dumbbell pull over x 12 @ 5kg +
Incline row on ball x 12 @ 5kg
Dumbbell pull over x 12 @ 5kg +
Press ups x 11
Dumbbell bench press x 12 @ 7kg +
Press ups x 10
Dumbbell bench press x 12 @ 7kg +
Press ups x 7
Dumbbell bench press x 12 @ 7kg +
Lateral raise x 12 @ 3kg
Lying lateral raise x 10 @3kg
Lateral raise x 7 @ 3kg
Lying lateral raise x 7 @3kg
Lateral raise x 7 @ 3kg
Lying lateral raise x 7@3kg
Kick backs x 12 @ 3kg +
Skull crushers x 12 @ 3kg +
Kick backs x 12 @ 3kg +
Skull crushers x 12 @ 3kg +
Kick backs x 12 @ 3kg +
Skull crushers x 12 @ 3kg +
Side lunge concentration curl x 8 @ 5kg
Hammer curl x 6 @ 5kg
Side lunge concentration curl x 6 @ 5kg
Hammer curl x 7 @ 5kg
Side lunge concentration curl x 7 @ 5kg
Hammer curl x 7 @ 5kg
Two mins on stepper to cool down
Next time I do this workout I will be increasing the weight on the exercises with the + next to them.
It was seriously hard work at the time and my muscles felt tired for an amount of time afterwards, but now I don't actually feel like I've trained... I dare say it will catch up with me tomorrow though!
4th July 2010
I have no idea what possessed me to do the following workout today...
40 x squats (fast) @ 10kg
40 x bench press (fast) @ 5kg
30 x squats (slower) @ 5kg
30 x bench press (slower) @ 5kg
20 x deadlifts @ 5kg
20 x bent over row @ 5kg
10 x barbell lunges @ 5kg
10 x upright rows @ 5kg
10 x military raise @ 5kg
10 x backward lunges @ 5kg
10 x skull crushers @ 5kg
10 x close grip presses @ 5kg
20 x one legged calf raises @ bodyweight
20 x bicep curls @ 5kg
20 x calf raises @ bodyweight
20 x crunches
20 x inner thigh lifts
20 x oblique crunches
20 x inner thigh lifts
20 x reverse crunches
20 x inner thigh lifts
It was VERY hard work at the time... I'm not yet feeling any after-effects but will see tomorrow...
3rd July 2010
Walking - lots and lots of walking!
2nd July 2010
Training calves on their own never feels like I've done any work, so combined calves with hamstring / back.
8 mins rower
Wide stance calf raise x 12 @ 5kg
Single leg calf raise x 10 @ 5kg
Wide stance calf raise x 12 @ 5kg
Single leg calf raise x 10 @ 5kg
Wide stance calf raise x 12 @ 5kg
Single leg calf raise x 10 @ 5kg
Single leg deadlift x 12 @ 3kg
Single arm cross deadlift x 12 @ 10kg
Single leg deadlift x 12 @ 3kg
Single arm cross deadlift x 12 @ 10kg
Single leg deadlift x 12 @ 3kg
Single arm cross deadlift x 12 @ 10kg
11 mins bike
The single leg deadlift... I could easily lift heavier weight, but need to work on my balance before I do that.
30th June 2010
Shuffled things around as my hams were still sore...
15 mins rower
Side lunge concentration curl x 6 @ 5kg
Hammer curl x 6 @ 5kg
Side lunge concentration curl x 4 @ 5kg
Hammer curl x 5 @ 5kg
Side lunge concentration curl x 5 @ 5kg
Hammer curl x 6 @ 5kg
2 mins bike
I increased the weight this time as last time I did this workout I found it way too easy. This was very hard work and for the first time ever I got DOMS in my biceps!
29th June 2010
No training today. I was due to be training hamstrings but they're still sore from the rower and gardening over the weekend so decided to give them a bit of a rest. If they're still sore tomorrow then I'll switch things around and train a different muscle group rather than skipping training again.
28th June 2010
4 mins bike
Kick back x 12 @ 3kg
Skull crushers x 12 @ 3kg
Kick back x 12 @ 3kg
Skull crushers x 12 @ 3kg
Kick back x 12 @ 3kg
Skull crushers x 12 @ 3kg
2 mins bike
27th June 2010
15 mins rower
Dumbbell step up x 12 @ 3kg
Dumbbell step down x 10 @ holding 5kg medicine ball
Dumbbell step up x 12 @ 3kg
Dumbbell step down x 10 @ holding 5kg medicine ball
Dumbbell step up x 12 @ 3kg
Dumbbell step down x 10 @ holding 5kg medicine ball
2 mins bike
26th June 2010
15 mins rower
Lateral raise x 12 @ 3kg
Lying lateral raise x 12 @ 3kg
Lateral raise x 12 @ 3kg
Lying lateral raise x 12 @ 3kg
Lateral raise x 12 @ 3kg
Lying lateral raise x 12 @ 3kg
2 mins bike
23rd June 2010
10 mins rower
Lateral slide lunges x 10 @ 7kg
Hip abduction x 10
Lateral slide lunges x 10 @ 7kg
Hip abduction x 10
Lateral slide lunges x 10 @ 7kg
Hip abduction x 10
3 mins bike
22nd June 2010
10 mins rower
Push ups x 9
DB bench press x 12 @ 7kg
Push ups x 6
DB bench press x 12 @ 7kg
Push ups x 5
DB bench press x 12 @ 7kg
5 mins rower
19th June 2010
5 mins stepper
Dumbbell front squat x 10 @ 10 kg
Wall sit x 60 secs
Dumbbell front squat x 10 @ 10kg
Wall sit x 56 secs
Dumbbell front squat x 10 @ 10kg
Wall sit x 80 secs
1 min steady on bike, 2 mins HIIT
16th June 2010
Upper back
17 mins on bike
Incline row on exercise ball x 10 @ 5kg
Dumbbell pull over on bench x 10 @ 10kg
Incline row on exercise ball x 10 @ 5kg
Dumbbell pull over on bench x 10 @ 10kg
Incline row on exercise ball x 10 @ 5kg
Dumbbell pull over on bench x 10 @ 10kg
4 mins on bike
15th June 2010
Biceps and calves
Got a bit carried away this time and did two workouts in one. Did biceps first and didn't feel like I had worked at all so went on to do calves.
11 mins bike
Side lunge concentration curls x 12 @ 3kg
Hammer curls x 12 @ 3kg
Side lunge concentration curls x 12 @ 3kg
Hammer curls x 12 @ 3kg
Side lunge concentration curls x 12 @ 3kg
Hammer curls x 12 @ 3kg
Wide stance calf raise x 10 @ 5kg
Single leg calf raise x 8 @ 5kg
Wide stance calf raise x 10 @ 5kg
Single leg calf raise x 8 @ 5kg
Wide stance calf raise x 10 @ 5kg
Single leg calf raise x 8 @ 5kg
2 mins bike
Will be increasing the weights on both bicep exercises next time.
13th June 2010
Hams
15 mins bike
Single leg deadlift x 10 @ 3kg
Single arm cross deadlift x 10 @ 5kg
Single leg deadlift x 10 @ 3kg
Single arm cross deadlift x 10 @ 5kg
Single leg deadlift x 10 @ 3kg
Single arm cross deadlift x 10 @ 5kg
12 mins bike
Need to increase the weight on the single arm cross DL next time.
12th June 2010
Triceps
15 mins bike
Kick back x 12 @ 3kg
Skull crushers x 12 @ 3kg
Kick back x 12 @ 3kg
Skull crushers x 12 @ 3kg
Kick back x 12 @ 3kg
Skull crushers x 12 @ 3kg
8 mins bike
7th June 2010
Glutes / quads
10 mins bike
Dumbbell step up x 10 @ 3kg
Dumbbell step down x 8 @ 3kg
Dumbbell step up x 10 @ 3kg
Dumbbell step down x 10@ 3kg
Dumbbell step up x 10 @ 3kg
Dumbbell step down x 10@ 3kg
2 mins bike
No kidding, I hurt for days after this one! Really low weights, but seriously hard work.
6th June 2010
Shoulders today. Alternating between two exercises, no rest in between.
15 mins stepper
Lateral raise x 12 @ 3kg
Lying lateral raise x 12 @ 3kg
Lateral raise x 12 @ 3kg
Lying lateral raise x 5 @ 3kg
Lateral raise x 12 @ 3kg
Lying lateral raise x 5 @ 3kg
5 mins bike
Well my shoulders are already well muscled but this was hard work! While doing the lateral raises I could feel muscles in my wrists working hard too, muscles that don't seem to be very strong as they're really achey now.
5th June 2010
Inner / outer thigh today. Alternating between two exercises, no rest in between.
10 mins stepper
Lateral slide lunge x 10 each leg
Hip abduction x 10 each leg
Lateral slide lunge x 10 each leg
Hip abduction x 10 each leg
Lateral slide lunge x 10 each leg
Hip abduction x 10 each leg
10 mins stepper
2nd June 2010
Chest today. Alternating between two exercises, no rest in between.
20 mins bike
Push ups x 7
Bench press (db) x 12 @ 5kg
Push ups x 5
Bench press (db) x 12 @ 5kg
Push ups x 4
Bench press (db) x 12 @ 5kg
15 mins bike
Will be increasing the weights on the bench press next time, was far too easy.
1st June 2010
No training today but really feeling the effects of my new workout! My tri's are STILL sore from the 28th - it was an upper back routine, but the dumbbell pull over really hit my tri's too. My upper back was sore for about a day afterwards - tri's have always been weak and upper back strong, hopefully my tri's will catch up a bit now.
This evening my upper back is really sore from the dumbbell front squats yesterday - legs are a bit achey too but nowhere near as much as my upper back. It must have been the 36 reps with 10kg hanging from each arm that did it.
Tomorrow is chest training day...
Once my body gets used to the way I'm pushing it now I'll be able to train more often. Aiming at six days a week alternating upper / lower body. Not an option just yet though, my body needs its rest so only training every other day (or less!) at the moment.
31st May 2010
Quads today. Alternating between two exercises, no rest in between.
5 mins stepper, 5 mins bike
Dumbbell front squat x 12 @ 10kg
Wall sit with medicine ball x 10 seconds
Dumbbell front squat x 12 @ 10kg
Wall sit with medicine ball x 20 seconds
Dumbbell front squat x 12 @ 10kg
Wall sit with medicine ball x 25seconds
5 mins stepper
The wall squat supposedly gets harder as you do more sets, but for some reason I was able to hold for longer each time.
28th May 2010
Upper back today. Alternating between two exercises, no rest in between.
10 mins on stepper
Incline row on exercise ball x 12 @ 3kg
Dumbbell pull over on bench x 10 @ 10kg
Incline row on exercise ball x 12 @ 3kg
Dumbbell pull over on bench x 10 @ 10kg
Incline row on exercise ball x 12 @ 3kg
Dumbbell pull over on bench x 10 @ 10kg
5 mins on stepper
I did the incline rows with a really light weight as I'm not at all familiar with balancing on my exercise ball, figured better safe than sorry... I will be increasing the weight next time.
I'm really sore now... and tired.
25th May 2010
No warm up as such today as the workout was warm up enough... to save me explaining, I did this -
I set the timer and did ten of each until I could do no more - a total of eleven sets of each in twelve minutes. Was tempted to give up after just five minutes but kept pushing myself and do feel good for it. I ache, I'm tired, I'm too hot... but I feel great!
23rd May 2010
5 mins on stepper
Mountain climbers - 3 x 30 seconds... hard work, especially on a slippery
floor!!
Planks - front 3 x 30 seconds
Planks - sides - each side 3 x 30 seconds
Bodyweight squat 3 x 20
Pullups - three full chins, more hanging shrugs (that are definitely getting
more pullup like
16th May 2010
I was scheduled to train yesterday but my body was telling me otherwise - I was just so tired! I took my laptop up to bed, took a few books too, and just chilled for the evening. As much as I want to stick to my training routine, I can recognise when my body is telling me to rest. I had planned to train today instead, but still feel really tired so was sensible and did a light workout on a nearby outdoor circuit -
8 x complete chinups - 10 x press ups - complete ladder walk (hanging thingy, never been able to complete it before so well pleased!) - 10 x dips
12th May 2010
5 mins on bike
BW squat 3 x 20
Press ups 9 - 7 - 6
Pullups / chins - usual...
Dips 8 - 6 - 6
Hanging legs raise 3 x 13
2 mins on bike
9th May 2010
15 mins on stepper
BW sauat 3 x 15
Press ups 8 - 6 - 6
Pullups / chins - managed to do three full chins this time and more bodyweight
shrugs
Ball raise 13 - 13 - 10
Dips 7 - 6 - 5
15 mins on stepper
6th May 2010
Achievement! Today the scales told me that I'm less than half a pound away from the first weight loss goal I set myself! Another seven pounds and I'll be back down to the weight I was at during the height of my fitness in 2004... though I doubt I'll get there as I have more muscle now than I had then.
Just did...
Ten mins on bike
Bodyweight squat 3 x 15
Press ups 9 - 7 - 6
More trying to do pullups and invented the bodyweight shrug in my attempts...
Dips 7 - 4 - 5
Hanging leg raise x 12
5 mins on stepper
-----------
I wonder if I'll be as sore as I was after my last bodyweight training session - still slightly hurt from it, but not enough to stop me training today.
3rd May 2010
Having spent the last however long training with just two compound exercises a day, it's time for a change. I wasted about half an hour on various sites looking at examples of bodyweight exercises and decided the Hindu squat sounded interesting so off to You Tube I went.
I spent a while trying to get the movement right before deciding to stop wasting time and do something, anything, rather than sit in front of a screen. Motivation was not my strong point today as I had already been out on the bike with Zeus and done about 8 miles (from home to here, round the lake then home again) but I made myself start and almost instantly felt better.
Started Hindu squats but ended up doing normal bodyweight squats instead - rather that than get pissed off and do nothing. All done with no more than 45 seconds between sets.
Bodyweight squats 3 x 15
Press ups (proper type, not from the knees) 8 - 7 - 4
Pullups & chins - ended up being me just doing lots of part moves and
pushing myself as hard as possible. The chair lifts me too high now, but
I still can't do pullups unaided. Can do chins unaided OK, but not after
spending so long trying to do pullups...
Parallel dips 5 - 4 - 4
Situps 3 x 15 and the last five REALLY hurt
Then I spend about 30 seconds skipping before deciding I'd done enough.
Now I'm tired and I hurt in places I'd forgotten I had muscles... think it'll be bodyweight training from here on in, for a while at least.
Weds 28th April
25 mins bike
Lat pull down 3 x 11 @ 35kg
Hanging leg raise 3 x 12
5 mins stepper
Sun 25th April
14 mins bike
Bench press 9 - 9 - 8 @ 24kg
Bulgarian split squats 3 x 12
5 mins bike
Sat 24th April
Walking... lots of walking - followed by more walking and a few pullups / situps.
Sat 18th April
15 mins bike - 5 mins stepper
Lat pull down 11 - 10 - 8 @ 35kg
Hanging leg raise 3 x 11
5 mins stepper - 15 mins bike
Weds 14th April
8 mins stepper - 4 mins bike
Bench press 9 - 7 - 5 @ 24kg
Frog squats 3 x 11
4 mins stepper
Weds 7th April
12 mins bike
Lat pulldown 10 - 10 - 9 @ 35kg
Hanging leg raise 9 - 10 - 10
5 mins bike
Sun 4th April 2010
I've been walking with Zeus so much that it's no longer an event so not putting it in here anymore. Zeus is a lot fitter now too and has lost the extra weight he needed to lose.
15 mins bike
Bench press 3 x 8 @ 24kg
Frog squat 3 x 8
5 mins stepper
Thursday 1st April 2010
15 mins bike
Lat pulldown 10 - 9 - 8 @ 35kg
Hanging leg raise 3 x 8
15 mins stepper
Tuesday 23rd March
My legs aren't too good at the moment. Trained yesterday but legs weren't feeling great, knees had been sore all day, so reduced the weight on the squats but still only managed 1 x 7 @ 20kg. Didn't want to stop at that so went on to do one set of bodyweight squats and one set of an exercise called The frog (frog squats) and my legs are really sore today.
15 mins on bike
Bench press 10 - 9 - 8 @24kg
Squats 1 x 7 @ 20kg
Bodyweight squat x 10
The frog x 10
4 mins on bike
For anyone who is curious -
Sunday 14th March
Not actually trained since Thursday, but spent most of the weekend working in the garden - lots of hard work, digging mainly. Could really feel it in my abs and expect to be sore tomorrow!
Oh - had a long walk with Zeus yesterday and did a few dips on some parallell bars near the lake. Think I managed eight but wasn't really counting.
Thursday 11th March
8 mins on bike
10 - 8 - 7 lat pull downs @ 35kg
3 x 9 hanging leg raises
3 mins on bike
Sunday 7th March 2010
Still haven't trained, but have worked very hard physically over the last couple of days - I actually feel like I've done a seriously hard workout but then some. Gonna be sore tomorrow!
Saturday 6th March 2010
Not trained for a while, been suffering with a really nasty cold / flu type bug. Not been eating properly because of it so have been feeling weak, would not be sensible to attempt training when I'm struggling to stand up... I'm hoping to restart training very soon, but am not going to push myself into it until I am physically well enough.
22nd Feb 2010
18 mins on bike
Bench press 10 - 9 - 7 @ 24kg
Bulgarian split squats 3 x 7 @ 3kg (!!)
6 mins on bike
The split squats were seriously difficult at the time (hence the low weight!), but didn't feel them much afterwards... think I'll be alternating between them and regular squats from now on.
20th Feb 2010
I was meant to be doing a workout today... but took Zeus out for a run instead - me on bike, him run run running. Bit saddle sore now but was good fun.
17th Feb 2010
12 mins on bike
Lat pull down 3 x 9 @ 35kg
Swiss ball leg raises 3 x 12
7 mins on bike
I need to buy some new clothes...
14th February 2010
OK so I've been a bit slow updating this page... I had a couple of weeks off training due to health problems and bad period pains, then on 6th February we walked in the woods for about 90 mins - 7th February I did: -
Ten mins on bike
Lat pull downs 3 x 9 @ 35kg
Hanging leg raises 3 x 8
Five mins on bike
Really felt it in my lats/abs for the next few days too!
On 11th February I did: -
Thirteen mins on bike
Bench press 10 - 10 - 6 @ 24kg
Squats 3 x 7 @ 24kg
Seven mins on bike
Instead of trying to match or beat match how many reps I did previously, I'm just focusing on doing as many as possible each set. Still sticking with the rule that when I can do 3 x 12 it is time to increase the weight. This is what I did with the squats last workout and I was really feeling the effects of the increased weight yesterday and still am feeling it today!
Yesterday (13th) I did 32 mins on the bike - happily peddling away as I read some of my book.
24th January 2010
90 min walk
23rd January 2010
I'm struggling with motivation again at the moment - knees are really painful again which doesn't help. Seems to be something to do with sitting down for most of the day during the week as it's nowhere near as bad at weekends.
Not looking forward to training today but am gonna make myself do it anyway. Couldn't do it yesterday, tried making excuses today but talked myself out of them. Oh well, off to train I go...
6 mins on stepper followed by 4 mins on bike
Bench press - three sets to exhaustion: 12 - 9 - 8 @ 24kg
Squats - 3 x 12 x 24kg (VERY hard work so not upping the weights just yet)
Three mins on bike
19th January 2010
10 mins on stepper followed by 5 mins on bike
Three sets of chin ups to failure 7 - 7- 6
Three sets to failure straight leg Swiss ball raises 9 - 8 - 8
Four mins on bike
I'm wondering if my decreased performance was down to me drinking just water throughout training instead of a glucose solution... or was it just because my eating hasn't been ideal this week?
15th January 2010
Life got in the way of training for a couple of days... but graph at the top of the page is looking good! I'm going for exhaustion on all exercises now instead of aiming to do a certain amount of reps each time - when I can do 3 x 12 of whatever, then I'll up the weight.
5 mins on stepper, 5 mins on bike
Bench press 2 x 9 x 24kg - 1 x 5 x 24kg
Squats 3 x 12 x 19kg
3 mins on bike
Upped the weights today but still managed to do 3 x 12 squats - am always paranoid about my knees so tend not to push myself too hard with squats... but maybe I should start pushing myself more? I'll see what my knees are like tomorrow after today's workout...
11th January 2010
45 min brisk walk with Zoobie
9th January 2010
10 mins on bike followed by 6 mins on stepper
Three sets of chin ups to failure 11 - 9 - 8
Straight leg Swiss ball raises - 3 x 8
As you'll see from the graph at the top of this page, the weight is slowly and steadily coming off. I'm going to start taking measurements now too because focusing on weight alone is misleading when you are exercising. This is simply because muscle weighs more than fat so you can easily be getting heavier while your body is getting smaller - weight loss is not always healthy, fat loss is.
8th January 2010
30 min brisk walk in the snow with Zeus
6th January 2010
30 min walk with Zooby-doo
No longer "marginally overweight" - hooray!
5th January 2010
20 min brisk walk with Zooby
4th January 2010
20 min brisk walk with Zoobalicious dog
3rd January 2010
35 minute brisk walk (in the freezing cold, with Zeus, wearing my favourite jeans that I've not been able to fit into for ages!).
2nd January 2010
It was really difficult to train today, I just didn't have the motivation to do anything. This is my biggest ssue at the moment, but I WILL beat it.
Five mins on the stepper as Mystery cat was curled up on the bike saddle - legs hurt after two mins but made myself do five before moving Mystery and doing twelve mins on the bike.
Stretching followed by -
Bench Press 3 x 12 x 22kg
Squats 3 x 12 x 17kg
followed by another five mins on the bike.
1st January 2010
Two hour long walk
31st December 2009
Six hours of intense housework - I figure this counts as exercise!
30th December 2009
Chin ups 3 x 7
Hanging leg raise 3 x 9
26th December 2009
Bench Press 3 x 12 x 20kg
Squats 1 x 10 x 20kg 2 x 10 x 15kg
25th December 2009
Two hour long walk