Friday 30 March 2012
Day 5 - technically
Calories yesterday: 1728
Technically yesterday was day 5 of my regime. It was meant to be today, but I ended up skipping both the muay thai classes yesterday as I was late back from work and then I decided I was probably too battered to get much out of the class. So I went for my 60 minute jog instead. I thought I was safe to go out without covering my ears, after all, the weather looked beautiful. This was a mistake. It was freezing. 20 minutes in and my extremities were numb. 25 minutes in and my bladder was like a rugby ball, and short of doing a Paula Radcliffe on the side of the road, I had to live with it. 35 minutes in and my MP3 player flatlined. 45 minutes in, after running through a small group of teenage boys, I had one of them on a bike shouting 'RAPE!' at me.
All in all, a delightful run.
As I said, the plan was to go to my classes last night and go running tonight but I thought if I went running last night instead that would leave tonight free to go out for a little date night, including a nice dinner (salad...) and then the cinema to see the Hunger Games...but I walked out. The camera angle made me motion sick.
Poo.
So tomorrow I've got a best friend's wedding which I've no doubt will be beautiful - and I'll be wearing my wonderful zebra shoes. Walking in those shall count as my workout for tomorrow. The regime will continue on Sunday or Monday, along with my blog and maybe some progress photos.
Wednesday 28 March 2012
Day 4
Calories 1968 - on a nutritional note it might be worth noting I am not looking to deplete my calorie intake much so long as what I'm eating is good stuff. My main source of calories is from protein and fruit - yes I do eat some rubbish as well, but this is always factored into my count.
I took a gamble today and went to the gym only an hour after eating out with a friend. I dined light on chicken skewers and salad, but I normally don't eat before working out at all. This is partly because I don't usually have time and partly because I've known far too many people vomit during workouts I've been involved in. I don't need that drama. But, it wasn't that much of a gamble to be honest because today was mainly focussing on punishing my arms and chest for being too lazy so far in this regime.
Run down of today's workout, all sets with 8 reps:
1 set incline bench press pair of 12kg dumbbells, 4 sets with 14kg DBs
1 set military press with 12kg DBs & 4 sets with 10kg DBs
2 sets barbell curls 15kg & 3 sets 12.5kg
1 set skull crushers 10kg, attempted 2nd set and failed at 6th rep, then went on to 4 sets with 8kg
5 sets snatch 18kg - admittedly I could've gone heavier with this exercise but I lack the explosive power to really get it right, so I kept it at a safe weight to avoid injury
1 set lat pull downs 32kg, which was too easy so I didn't count this. 5 sets 36kg
The last exercise was 250 ab reps, for me to pick the exercise. I tried not to take the easy route, I know I could have bashed out 250 ankle taps without any issue. I did 70 proper crunches - by proper crunches, I mean I gave my abs a good squeeze on every rep which makes it a little slower but much more effective in my humble opinion. After 70 crunches the ache in my abs stopped and started in my back so I knew my form had gone downhill, so I moved on to do 30 leg lifts, not lifting my legs beyond 90 degrees, then 30 bike sit ups (what's the technical name for them?!), 50 crunches, 20 leg lifts and then a final 50 crunches.
I enjoyed this workout today, it was quite technical so I appreciated having some encouragement from around the gym. It's always a special moment when someone offers to check your snatch for the first time (if I was a tweeter, I'd probably say something like '#awkward'). I also saw Kelly Rowland's groping elephant again so that added a little fun to proceedings.
Tomorrow brings with it two muay thai classes, but I'm not doing anything from this regime because I'm a day ahead of myself. Friday's workout will take place on Friday, right on schedule!
I took a gamble today and went to the gym only an hour after eating out with a friend. I dined light on chicken skewers and salad, but I normally don't eat before working out at all. This is partly because I don't usually have time and partly because I've known far too many people vomit during workouts I've been involved in. I don't need that drama. But, it wasn't that much of a gamble to be honest because today was mainly focussing on punishing my arms and chest for being too lazy so far in this regime.
Run down of today's workout, all sets with 8 reps:
1 set incline bench press pair of 12kg dumbbells, 4 sets with 14kg DBs
1 set military press with 12kg DBs & 4 sets with 10kg DBs
2 sets barbell curls 15kg & 3 sets 12.5kg
1 set skull crushers 10kg, attempted 2nd set and failed at 6th rep, then went on to 4 sets with 8kg
5 sets snatch 18kg - admittedly I could've gone heavier with this exercise but I lack the explosive power to really get it right, so I kept it at a safe weight to avoid injury
1 set lat pull downs 32kg, which was too easy so I didn't count this. 5 sets 36kg
The last exercise was 250 ab reps, for me to pick the exercise. I tried not to take the easy route, I know I could have bashed out 250 ankle taps without any issue. I did 70 proper crunches - by proper crunches, I mean I gave my abs a good squeeze on every rep which makes it a little slower but much more effective in my humble opinion. After 70 crunches the ache in my abs stopped and started in my back so I knew my form had gone downhill, so I moved on to do 30 leg lifts, not lifting my legs beyond 90 degrees, then 30 bike sit ups (what's the technical name for them?!), 50 crunches, 20 leg lifts and then a final 50 crunches.
I enjoyed this workout today, it was quite technical so I appreciated having some encouragement from around the gym. It's always a special moment when someone offers to check your snatch for the first time (if I was a tweeter, I'd probably say something like '#awkward'). I also saw Kelly Rowland's groping elephant again so that added a little fun to proceedings.
Tomorrow brings with it two muay thai classes, but I'm not doing anything from this regime because I'm a day ahead of myself. Friday's workout will take place on Friday, right on schedule!
Tuesday 27 March 2012
Day 3
Calories 1773
I think today's workout was designed to go easy on me. 30 minutes interval skipping - 45 seconds skipping and 30 seconds rest then 15 minutes rowing. This wasn't too arduous, especially considering I got away with yesterday with only minimal aches - so minimal I was able to use the stairs without incident (hooray for minor victories). However, it was boring. The only entertainment I got was from musings about why Kelly Rowland's 'Lay It On Me' video features her being groped by an elephant's trunk. If anyone can explain this for me I'd appreciate it. Anyway, I digress. After my 45 minutes of mild cardio I thought I was perfectly fine to go ahead with my muay thai class, so off I went.
Seriously, I've never been more of a girl's blouse in my life. I had to swap the leather pads for the vinyl ones because my feeble little arms couldn't quite cope with the weight of the leather ones, especially when being whacked repeatedly by a rather large man. I think it's too easy to underestimate how much energy heavy lifts require - deadlifts and squats specifically - and even though my brain went through the motions of carrying out a risk assessment prior to the class, my body failed to communicate that actually, it was pretty damn tired.
I wish I could say I've learnt from this and won't do it again. But the truth is, I will do it again. And again. I love working hard and pushing myself to the limit, and the only thing that really bothered me about my shortcomings in today's muay thai class was the fact that the people around me didn't know that I'd done a hard session the day before. I wanted to stand there and tell everyone what weights I lifted yesterday and that I'd completed a workout today already, and that I'm not usually so pathetic, and I don't have a problem holding the pads and that I can hold my own against big tough men...etc etc.
On that note I'm shutting this down for the night, but not before showing off my new shoes. When I'm wearing these bad boys, if you hear hoof-beats, go right ahead and think 'zebra'.
I think today's workout was designed to go easy on me. 30 minutes interval skipping - 45 seconds skipping and 30 seconds rest then 15 minutes rowing. This wasn't too arduous, especially considering I got away with yesterday with only minimal aches - so minimal I was able to use the stairs without incident (hooray for minor victories). However, it was boring. The only entertainment I got was from musings about why Kelly Rowland's 'Lay It On Me' video features her being groped by an elephant's trunk. If anyone can explain this for me I'd appreciate it. Anyway, I digress. After my 45 minutes of mild cardio I thought I was perfectly fine to go ahead with my muay thai class, so off I went.
Seriously, I've never been more of a girl's blouse in my life. I had to swap the leather pads for the vinyl ones because my feeble little arms couldn't quite cope with the weight of the leather ones, especially when being whacked repeatedly by a rather large man. I think it's too easy to underestimate how much energy heavy lifts require - deadlifts and squats specifically - and even though my brain went through the motions of carrying out a risk assessment prior to the class, my body failed to communicate that actually, it was pretty damn tired.
I wish I could say I've learnt from this and won't do it again. But the truth is, I will do it again. And again. I love working hard and pushing myself to the limit, and the only thing that really bothered me about my shortcomings in today's muay thai class was the fact that the people around me didn't know that I'd done a hard session the day before. I wanted to stand there and tell everyone what weights I lifted yesterday and that I'd completed a workout today already, and that I'm not usually so pathetic, and I don't have a problem holding the pads and that I can hold my own against big tough men...etc etc.
On that note I'm shutting this down for the night, but not before showing off my new shoes. When I'm wearing these bad boys, if you hear hoof-beats, go right ahead and think 'zebra'.
Monday 26 March 2012
Day 2
Calories today: 2079
Today was Tuesday's workout, even though it's Monday. I don't have the energy to lie and say I loved it, because quite frankly the workout was grinding and rather dry. At least with the cardio aspect the momentum of it keeps you vaguely alert. But this was just hard, and the only thing that really kept me focussed was the presence of a few friendly faces around the gym.
In case you don't know what today's workout consisted of, it was 5 sets of 8, squats, deadlifts, sumo squats, walking lunges, reverse lunges and then 100 box jumps. The weights I used were as follows:
- Warm up with 40kg squats then two sets with 50kg. The last 3 sets were with 55kg
- Deadlifts 70kg
- Sumo squats 35kg
- Walking lunges 1 set 20kg, 4 sets 25kg. I actually technically did 16 reps - 8 each leg x 5
- Reverse lunges 20kg
- 100 split box jumps (unweighted - I defy anyone to do these weighted after all that)
The squats were pretty easy even though I haven't done heavy squats in weeks, possibly months. My rugby player thighs come in useful on occasion, but hopefully this regime doesn't expand them to the extent they expanded when I was strength training for powerlifting. Nothing says 'feminine' like blocky quads that stick out three inches beyond your knee caps.
I enjoyed the deadlifts, even though I was thankful I hadn't eaten within the last 2 hours. I did have concerns about my form though. There were a few guys in the free weights area from a gym I used to go to, a gym which was filled to the brim with bodybuilders (apart from me...obviously). I got it into my head they'd be watching me and thinking my form was awful. But, those concerns made me pull my backside in tighter and stop curving my spine. It turns out the guys remembered me from the other gym, so I stopped to chat and break up the monotony. You go into a gym to work out and don't expect anyone to take notice so it's nice when they do, especially when they give you some useful pointers.
Then the sumo squats and the walking lunges and the reverse lunges just blended into one another. My knees turned to actual jelly and I started wondering how on earth I was going to punch out 100 box jumps. As the plan doesn't state whether they're high or low box jumps I used some creative license and did them on a low box. I also did split jumps because as I said before, my knees were jelly and I knew I'd end up face-planting if I tried to jump with my feet together. To conclude, as I sit here, I can feel my quads and glutes quivering so I don't expect to manage the stairs tomorrow - thank goodness there's a lift. Having said that, I have Wednesday's workout to complete tomorrow, which is 30 minutes HIIT jump rope, 15 minutes rowing, and then a muay thai class.
At least I'll sleep well - silver linings and all that.
Today was Tuesday's workout, even though it's Monday. I don't have the energy to lie and say I loved it, because quite frankly the workout was grinding and rather dry. At least with the cardio aspect the momentum of it keeps you vaguely alert. But this was just hard, and the only thing that really kept me focussed was the presence of a few friendly faces around the gym.
In case you don't know what today's workout consisted of, it was 5 sets of 8, squats, deadlifts, sumo squats, walking lunges, reverse lunges and then 100 box jumps. The weights I used were as follows:
- Warm up with 40kg squats then two sets with 50kg. The last 3 sets were with 55kg
- Deadlifts 70kg
- Sumo squats 35kg
- Walking lunges 1 set 20kg, 4 sets 25kg. I actually technically did 16 reps - 8 each leg x 5
- Reverse lunges 20kg
- 100 split box jumps (unweighted - I defy anyone to do these weighted after all that)
The squats were pretty easy even though I haven't done heavy squats in weeks, possibly months. My rugby player thighs come in useful on occasion, but hopefully this regime doesn't expand them to the extent they expanded when I was strength training for powerlifting. Nothing says 'feminine' like blocky quads that stick out three inches beyond your knee caps.
I enjoyed the deadlifts, even though I was thankful I hadn't eaten within the last 2 hours. I did have concerns about my form though. There were a few guys in the free weights area from a gym I used to go to, a gym which was filled to the brim with bodybuilders (apart from me...obviously). I got it into my head they'd be watching me and thinking my form was awful. But, those concerns made me pull my backside in tighter and stop curving my spine. It turns out the guys remembered me from the other gym, so I stopped to chat and break up the monotony. You go into a gym to work out and don't expect anyone to take notice so it's nice when they do, especially when they give you some useful pointers.
Then the sumo squats and the walking lunges and the reverse lunges just blended into one another. My knees turned to actual jelly and I started wondering how on earth I was going to punch out 100 box jumps. As the plan doesn't state whether they're high or low box jumps I used some creative license and did them on a low box. I also did split jumps because as I said before, my knees were jelly and I knew I'd end up face-planting if I tried to jump with my feet together. To conclude, as I sit here, I can feel my quads and glutes quivering so I don't expect to manage the stairs tomorrow - thank goodness there's a lift. Having said that, I have Wednesday's workout to complete tomorrow, which is 30 minutes HIIT jump rope, 15 minutes rowing, and then a muay thai class.
At least I'll sleep well - silver linings and all that.
Sunday 25 March 2012
Day 1
I have to admit, this feels a little odd. I know I'm about twenty years behind everyone else in doing one of these, but whatever. It'll help motivate me to push myself harder - and that's what I want! So, the point of this blog is to document my workouts - not in painstaking detail you understand, but enough detail to be able to identify trends in what works and what doesn't work. I'm hoping I'll be able to upload some photos - I've taken some today, to record my progress. This will be vastly improved provided I stick to the plan and try to watch my nutrition. Don't judge me too harshly at the minute please!
Today was the first day of my next workout routine which I found on Pinterest (http://blog.shareitfitness.com/2012/02/22/do-this-look-like-that-total-body-blitz-workout/ - am I allowed to talk about other websites? I'm not au fait with blogging etiquette...). It's pretty hard, and I must admit that most of the exercises will have to be split into two so I don't die, for example, 60 minutes of High Intensity Interval Training (HIIT) cycling was done in two sections today, with a nice set of 60 crunches and reverse crunches in the middle, as well as foam rolling my legs. I'm not used to cycling so I thought it was important to roll my muscles out so that I might have a chance of walking tomorrow without looking like I've had an embarrassing accident.
So, this blog will itemise my workout for the day, and *cringe* my calorie count. I'm not going to detail exactly what I ate - no one wants to read that. Just my count, but if I go over 2500 I'm going to call it a 'write off' day. I have these every once in a while - and I'm too ashamed to figure out exactly how many calories I've actually eaten.
Weight to date: 11 st 0 lbs (70.1kg)
Body fat % - 22.4%
Body fat mass - 15.7kg
Waist (belly button - not around my ribs where some people measure!) - 30.5 ins
Hips - 37 ins
Thickest part of right thigh - 22.5 ins
Today was the first day of my next workout routine which I found on Pinterest (http://blog.shareitfitness.com/2012/02/22/do-this-look-like-that-total-body-blitz-workout/ - am I allowed to talk about other websites? I'm not au fait with blogging etiquette...). It's pretty hard, and I must admit that most of the exercises will have to be split into two so I don't die, for example, 60 minutes of High Intensity Interval Training (HIIT) cycling was done in two sections today, with a nice set of 60 crunches and reverse crunches in the middle, as well as foam rolling my legs. I'm not used to cycling so I thought it was important to roll my muscles out so that I might have a chance of walking tomorrow without looking like I've had an embarrassing accident.
So, this blog will itemise my workout for the day, and *cringe* my calorie count. I'm not going to detail exactly what I ate - no one wants to read that. Just my count, but if I go over 2500 I'm going to call it a 'write off' day. I have these every once in a while - and I'm too ashamed to figure out exactly how many calories I've actually eaten.
Weight to date: 11 st 0 lbs (70.1kg)
Body fat % - 22.4%
Body fat mass - 15.7kg
Waist (belly button - not around my ribs where some people measure!) - 30.5 ins
Hips - 37 ins
Thickest part of right thigh - 22.5 ins
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| excuse the dents from my jeans. |
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| not much to see at the minute. |
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