Monthly Re-Cap

CHEST - Up from 24kg to 32kg
BICEPS - Up to 20kg from 18kg
SHOULDERS - steady weight
BACK - steady weight

iSTRENGTH 1

CHEST
1) Pec Deck - 32kg (up 5kg)
2) Bench Press - 30kg for 1 set, then down to 28kg for the last two
3) Push-Ups

ARMS
1) Shoulder Press - 16kg
2) Dumb-bell side raise - steady at 8kg
3) Bicep Curls - 1st set 20kg, last two sets 18kg
4) Tricep dips - 3 sets

Didn't do any back work today. Just fancied a quickie on my main focus - chest and arms.

iTREAD 1 - 60 mins

The first iTREAD - is it a classic?

Well, i did enjoy the workout (as always!) and was able to get through the full 60 minutes. I remember back to late summer when sometimes I couldn't get through a 40 minute tread. So I am certainly seeming to be getting fitter. I am aiming for one 60 minute run per week - my legs felt so gooood after!

Phase 1 is warm-up, then 2% hill spurt, then two 3& hill spurts.
Phase 2 is a 5 minute run, increasing speed every minute. Then runs up a 6% hill
Phase 3 is 2 sprints at full speed, then fast-walk up a 10% hill
Phase 4 is 2 sprints, then steady jog home.

The team from another gym visited my work today to give some fitness tests. I have good blood pressure and 20% body fat. I believe that is quite good, but that there is room to drop a bit - especially to reveal that hidden six pack of mine.

I'm also going to try monitoring ny spending on this blog as I am trying to get as many "no-spend" days in this month. Today I spent £1 on a Diet Coke and a pack of Oreos.

iSTRENGTH 1

CHEST
1) Pec Deck - 28kg
2) Bench Press - 30kg
3) Push-Ups

BACK
1) Lat Pulldown - 35kg
2) Dumbell Row - 20kg
3) Dead lift - 30kg

ARMS
1) Shoulder Press - 16kg
2) Dumb-bell side raise - steady at 8kg

Only exercise that has gone down is the side raises - maybe because I was knackered!

iTREAD 7 - 40 mins

I have had a "recovery" week after my legs got a bit sore last week. I've learned not to do over 30k running in one week - not quite yet anyway!

This is an iTREAD that doesn't push too fast (up to 12 kmh at the highest) and doesn't go too high (a short 6% hill is as tough as it gets). However, it's all pretty steady state with not much time to recover. This makes it fairly tough.

I managed to complete it, but was finding it tough at the end. The last part is a fast walk (up to 9kmh for me)

I covered just under 7km.

I ended with a Bicep / Tricep superset.

10 x Bicep Curls 10kg dumb-bells
12 x tricep dips

Friday's workout

I tried using Cardio Coach 7 today for an outdoor run (I think it really needs using on the treadmill though)

The music sounded great, but unfortunately I think I had overworked my legs a bit too much this week with two 10k runs and a body combat class and I could only manage 15 minutes. I am fairly good at listening to my body, and could really feel my technique worsening, which is why I stopped and walked the rest of my route.

I'm having a couple of days off before doing any more cardio and am going to have a week of cycling and upper body weights.

Thursday's workout

BODY COMBAT

I ahven't been able to go to Body Combat for a few weeks, and my old instructir was covering the class tonight which was fun. Every single track was from the new release - loads of Capoeria so my bum was hurting for a couple of days after!

iTREAD 8 - 60 mins

I am getting back into the hard core running and thought what better way that running through all my itrain 6o minutes in the next few weeks.

I started at random today with set 8 - and I don't think I have used it before. It was a challenging workout - but I'm pleased to say I managed to get through the full 60. It's the usual drill - 4 different phases. Phase 1 is warm up, Phase 2 has a steady increase, then a couple of hills, Phase 3 has some sprints, and Phase 4 takes you home via a final hill.

About 40 minutes in I felt like giving up as my legs were tired. I switched on to Graces encouraging words and "Hit the zone" for the final 20. I was tired, but I felt so good in the jacuzzi afterwards!

I was a bit upset that Marian said I had man-boobs! I think they are definitely more like pecs, especially considering how much chest work I have been doing!

Monday's Workout

iSTRENGTH

Chest
1) Swiss Ball Dumb-bell press - 30kg (increased again!)
2) Barbell Pullover - 16k
3) Incline Barbell Chest Press - 20kg

Arms
1) bicep curls - 9kg - 3 sets of 10
2) tricep dips - 3 sets of 10

Back
1) Underhand Close Grip Pull down - 42kg - tough!

Abs - through this two times
1) Left Side Plank
2) Right Side Plank
3) Basic Crunch
4) Lying Leg Raise

Going to go back to iSTRENGTH 1 for a bit.

weekly summary

if I remember I am going to try and compile a weekly run-down of what I have achieved:

MONDAY - iTREAD 23 - 40mins
TUESDAY - iSTRENGTH Chest, Shoulders, Arms + iTREAD 1 - 20mins
WEDNESDAY - iTREAD 40mins
THURSDAY - REST
FRIDAY - iSTRENGTH Chest, Shoulders, Arms, Back, Abs
SATURDAY - REST
SUNDAY - iTREAD 17 Outdoors - 10k run

Chest - up to 28kg!
Back - up to 42kg!

weight - 71kg

iTREAD 17 - Outdoors

Decided to go for an outdoor 10k run today. I didn't take a time reading but finished in less than 50 mins so very pleased. Here is my route, I went anti-clockwise around the river. The first half is 6:1 run:recovery ratio which works well. Phase 2 is 10 minutes of steady, then two 90sec sprints. There is more, but I had finished the 10k so I stopped!

I do love running these days, and am thinking of joining a local running club. I also went to Nike Town this afternoon and bought a new T-shirt, shorts, socks, and a drinks/mp3 pouch. I need to look stylish when I run after all. When the cold weather comes I may need to invest in some warmer gear too.

FRIDAY

iSTRENGTH

I'm starting to mix and match exercises now each session to create a workout that focuses on the groups I want to each time. Here's what I did:

CHEST
1) Swiss Ball Dumb-bell press - 28kg (increased 4kg finally!)
2) Barbell Pullover - 16k
3) Incline Barbell Chest Press - 20kg. (Having put this earlier in the week and increasing Ex1 I struggled a bit towards the end - but I guess that's good!)

ARMS
1) bicep curls - 9kg - 2 sets of 10. (I just go at my own pace for these as Nick is too fast and I cant stand doing them on the swiss ball, and I need to be mega-energetic to do the full 5 sets!)
2) triceps - completely forgot to do these

SHOULDER
1) wide grip upright row - 15kg (actually dropped as I couldn't remember what weight to use)
2) front raise shoulder height - 8kg - correct weight
3) Standing shoulder press - 15kg

BACK
1) Underhand Close Grip Pull down - 42kg (put it up again! but did notice the difference!)

ABS
Repeat 3 times
1) Plank hold (instead of those horrible roll outs)
2) side dips - 12 each side

3) Wood Chop - 15kg (need to put this up I think. I have no idea if i'm doing it right and the gym staff aren't very approachable - one reason why I'm leaving for a new gym in February!)

So I worked all the groups, but only did one back exercise this time. It was tiring, but I'm happy that my weights are increasing on most of the exercises.

WEDNESDAY's workout

iTREAD 40 mins

I can't remember which iTREAD i used. I picked it at random and didn't seem to recognise it so I think it was a new one for me. Now that I am not training I am enjoying running even more. I am going to look for a half marathon though and start training for that - I'm going to have to do two or three itrains in a row for that...

TUESDAY - Chest, Shoulders & Arms

Just felt like doing Chest and Arms today for some reason. I hadn't done them in a week, so guessed what weights I had been using.

CHEST
1) Swiss Ball Dumb-bell press - 24kg (could increase)
2) Barbell Pullover - 16kg (increased 2kg)
3) Incline Barbell Chest Press - 20kg (increased 3kg)

SHOULDER
1) wide grip upright row - 17kg
2) front raise shoulder height - 8kg - correct weight
3) Standing shoulder press - 17kg (increased 1kg!)

ARMS
1) bicep curls - 18kg - 2 sets of 10 reps
2) tricep dips - 2 sets of 10 reps

iTREAD 1 - 20mins
Felt like finishing with a short run. Short but sweaty!

Monday's workout

I was working in Dublin last week, and was feeling a bit poorly over the weekend. But I'm back this week and started off with

iTREAD 23 - 40 minutes

The lateset release from Grace. I found the first 20 minutes to be very energising, then the hill runs are a challenge. Ending with some sprints tops the workout off nicely.

iSTRENGTH 8 - SHOULDERS & ARMS

SHOULDERS
1) wide grip upright row - 17kg. much easier than doing this as part of the full body workout. COuld have pushed to 20kg.
2) front raise shoulder height - 8kg - correct weight
3) Standing shoulder press - 16kg - fine
4) Bent over raise - increased to 16kg

ARMS
1) swiss ball dumb-bell dumb-bell curl - 16kg. Did all 5 - yes, 5! - sets without the swiss ball. The counts are way too fast in my opinion.
2) lying dumb-bell tricep extension - 14kg - ouch!

iSTRENGTH 8 - Chest, Back, Abs

CHEST
1) Swiss Ball Dumb-bell press - 24kg (could increase)
2) Barbell Pullover - 14kg
3) Incline Barbell Chest Press - 17kg

BACK
1) Dual Cable Pull Down -left it out again!
2) Dumb bell row - 45 degress - 24kg
3) Underhand Close Grip Pull down - 40kg - put this up 5kg this time. Could go up another step
4) Good morning / forward bend - 28kg. I started at 32kg, but my hands were getting too sore.

ABS
3 super-sets
1) Barbell roll-out. Didn't feel this at all. Need to check the instructions.
2) Barbell side lowers - 10kg. Could prob go heavier

3) Wood Chop - 16kg. I think I was doing this right.

I need to get some training gloves. My hands are starting to get sore and worn!

iTREAD 17 - Outdoors

SUNDAY's workout.

My first outside run since the 10k. It felt much harder than it did three weeks ago!

iSTRENGTH 8 - full workout

As I didn't do any weights yesterday and plan on doing Body Combat tomorrow I decided to do a full upper body workout (minus the abs as will work those tomorrow)

I found the workout really tough actually - I'm gald I rotate the body parts on normal days!

CHEST
1) Swiss Ball Dumb-bell press - 24kg - correct weight for the next few workouts
2) Dumb-bell Pullover - 14kg - again, not really feeling this exercise
3) Incline Barbell Chest Press - 17kg - again, this is the correct weight. Went down to 10kg for the (4th) super set

BACK
1) Dual Cable Pull Down - chickened out again.
2) Dumb bell row - 45 degress - 24kg - didn't use the bench this time
3) Underhand Close Grip Pull down - 35kg - couldn't find the extra weight - will use it next time
4) Good morning / forward bend - 28kg - decided to push myself on this.

SHOULDERS
1) wide grip upright row - 17kg. Started to fatigue by the last set
2) front raise shoulder height - 8kg - correct weight
3) Standing shoulder press - 16kg - fine
4) Bent over raise - 14kg - fine

ARMS
1) swiss ball dumb-bell dumb-bell curl - 14kg - was so tired by now this was all I could manage. did the last set without the swiss ball
2) lying dumb-bell tricep extension - 14kg

iTREAD 19 - Sprints

A little bit hungover today and I was called in to work on my day off - oh well, think of the extra money!

My Body Combat class was cancelled and replaced with a Power Step class that I really didn't fancy. Luckily I had my MP3 player so I ran through iTRAIN 19 sprint set remembering that I had described it as energising.

Well, I felt so much better after my run, steam room and jacuzzi. Exercise is certainly a way to get througha fuzzy head.

I'm not drinking ever again...!

iSTRENGTH 8 - Chest and Back

Now I'm a bit more confident with the weights, I think it's time to add a new iSTRENGTH to the mix. I went for set 8 for no reason other than I already had it on my download list!

First impressions are that the chest series features some great pec busters, but that the back exercises seemed harder to get into. Here's the rundown:

CHEST
1) Swiss Ball Dumb-bell press - 20kg (could increase) Doing these on the swiss ball was harder, but not as annoying as I usually find swiss ball exercises!
2) Barbell Pullover - 15kg - found this exercise quite weird, and wasn't sure if I was doing it properly. Think the weight may have been too heavy and this restricted my motion
3) Incline Barbell Chest Press - 15kg - three sets proved quite easy. I really like this exercise, but wasn't prepared for the fourth superset. Went down to 10kg for the 20 killer reps!

BACK
1) Dual Cable Pull Down - this one isn't on the print out. Wasn't sure how to do it so left it out this time.
2) Dumb bell row - 45 degress - 24kg - found that doing these on the bench was a bit awkward. Need to check the bench position next time
3) Underhand Close Grip Pull down - 35kg - quite easy, could maybe increase using the wee black block next time
4) Good morning / forward bend - 20kg. Somebody else had the bar, so I substituted with two 10kg dumb-bells and did the modified dead lift.

CARDIO - iTREAD 3 - 20mins

An excellent 20 minute workout. Stead runs, a 4% hill, a 7% hill and then some sprints to the finish.

Progress Report

iSTRENGTH 1

CHEST
1) Pec Deck - 21kg to 25kg
2) Bench Press - 16kg to 25kg

BACK
1) Lat Pulldown - 28kg to 35kg
2) Dumbell Row - steady at 18kg
3) Dead lift - 18kg to 25kg

ARMS
1) Shoulder Press - 10kg to 16kg
2) Dumb-bell side raise - steady at 10kg
3) Bicep Curls - 16kg to 17kg

iSTRENGTH 1 - Shoulders, Arms, Abs

Today I tried switching my order so I did the strength training first

iSTRENGTH 1 - Shoulders, Arms & Abs
1) Shoulder Press - 2 x 8kg dumb bells - could try 9kg
2) Dumb-bell side raise - 2 x 5kg - still fine, go up to 6kg in next rotation
3) Tricep Dips - 3 x 12
4) Dumb-bell bicep curls - 1 x 17kg barbell (3 sets)

Ab Set - through this two times
1) Left Side Plank
2) Right Side Plank
3) Basic Crunch
4) Lying Leg Raise

CARDIO - iCYCLE 21 INTERVALS 35 minutes

iSTRENGTH 1 - Back and Chest

SUNDAY's workout

Went to the gym quite late - and what a wonderful time of the week. The gym was so quiet. My headphones weren't charged, so for my cardio I did my own HIIT style workout for 20 minutes.

iSTRENGTH 1 - Chest and Back

Today, since i had no audio, I did two sets of each exercise and focused on putting some weights up.
1) Pec Deck Machine Flys - 25kg
2) Bench Press - 25kg barbell 3
3) Push Ups - 12 push-ups - only first few were full
4) LaPulldown - 3 sets - 35kg
5) 2 arm dumbell row - 2 x 9kg dumbells
6) Dead Lift - 3 sets - 25kg bar

BODY COMBAT

THURSDAY's WORKOUT

I was on a photography course this week, so didn't get much gym action in. It shows how dedicated you are when you have withdrawl symptoms! Went to a Body Combat class in Bristol Esporta. Nice seeing a different inctructor, and some tunes I haven't done before.

iSTRENGTH 1 - Arms, Shoulders & Abs

CARDIO - iTREAD 2 - 20mins - this wasn't as long or as challenging as the first iTREAD 20. However, there was also no official recovery. A few 4% hill runs.


iSTRENGTH 1 - Shoulders, Arms & Abs
1) Shoulder Press - 2 x 7kg dumb-bells - could go to 8kg
2) Dumb-bell side raise - 2 x 5kg - still fine, go up to 6kg in next rotation
3) Tricep Dips - 3 x 12
4) Dumb-bell bicep curls - 1 x 17kg barbell (2 sets), 2 x 7kg dumb-bells (1 set)

Ab Set - through this two times
1) Left Side Plank
2) Right Side Plank
3) Basic Crunch
4) Lying Leg Raise

iSTRENGTH 1 - Chest & Back

MONDAY's WORKOUT

CARDIO - iTREAD 1 - 20 minutes. The treads are very well suited to a quick 20 minute cardio workout. I really enjoyed this one - some little jogs up a 7% hill in the middle were a nice change from the norm too. Wicked sprints at the end - up to 13.5km/h

iSTRENGTH 1 - Chest & Back
1) Pec Deck Machine Flys - 2sets - 25kg
2) Bench Press - 3 sets - 20kg barbell
3) Push Ups - 3 sets - 12 push-ups - only first few were full
4) Lat Pulldown - 3 sets - 31kg
5) 2 arm dumbell row - 3 sets - 2 x 9kg dumbells
6) Dead Lift - 3 sets - 2 x 10kg dumbells - could try heavier weights with the bar?

iSTRENGTH 1 - Shoulders, Arms, Abs

CARDIO - iCLIMB 22 - 30min - Intervals

The first 15 mins is a regular climbing workout. The next 25 minutes is a combination of high intensity, recovery, and steady. The music is great on this iCLIMB, but my elliptical makes terrible clanking noises when I try to push myself on the HII's. Feel like everyone is looking at me!

iSTRENGTH 1 - Shoulders, Arms & Abs
1) Shoulder Press - 2 x 6kg dumb-bells
2) Dumb-bell side raise - 2 x 5kg
3) Tricep Dips - 3 x 12
4) Dumb-bell bicep curls - 2 x 8kg - slowed it down and found the exercise way better

Ab Set - through this two times
1) Left Side Plank
2) Right Side Plank
3) Basic Crunch
4) Lying Leg Raise

iSTRENGTH 1

CARDIO - iCYCLE 3 - 20 mins

These 20 minute cycles are quite intense considering their length, Keith takes you up to a high intensity really quickly. This one starts with a sprint, easy hill climb, then sprinting home. I sweated even more than yesterday!

iSTRENGTH 1 - Chest & Back

I think I got my weights muddled up when I logged last time. There was no way I could finish 28kg on the peck deck, and 21kg on the pull downs was too easy...! Here is what I did today:

1) Pec Deck Machine Flys - 2sets - 28kg - ouch!
2) Bench Press - 3 sets - 2 x 10kg dumbells - put up this time as 8kg was too much last time - however I struggled at the end
3) Push Ups - 3 sets - 12 push-ups - all half
4) Lat Pulldown - 3 sets - 28kg
5) 2 arm dumbell row - 3 sets - 2 x 9kg dumbells
6) Dead Lift - 3 sets - 2 x 9kg - could possibly go up to 10kg next time

STRETCH - Shivaree, Goodnight Moon from the Kill Bill soundtrack

BODY COMBAT

Thursday's CARDIO workout

Body Combat with a new instructor tonight. She was pretty good and it was fun to do some different tracks. It took me 40 mins to get to the gym - very annoying as I missed the first 10 minutes :(

Might have to go Saturday morning too (8:30am class though!)

iSTRENGTH 1

CARDIO - iCYCLE 2 - 20 mins

This one is a bit tougher that the iCYCLE 1. It's much faster and I worked up more sweat than yesterday. There's a speedy jog, a hill climb, and some tough sprinting to the end.

iSTRENGTH 1 - Shoulders, Arms & Abs

1) Shoulder Press - 2 x 5kg dumb-bells
2) Dumb-bell side raise - 2 x 5kg
3) Tricep Dips - 3 x 12
4) Dumb-bell bicep curls - 2 x 8kg - found the speed way too fast

Ab Set - through this two times
1) Left Side Plank
2) Right Side Plank
3) Basic Crunch
4) Lying Leg Raise

Found this set to be very do-able, except for the bicep curls. The speed Nick does these with was far too fast and I don't think I benefited much. Next time I would probably just ignore his counts and do three sets at my own pace.

iSTRENGTH 1 - Chest and Back

Tuesday's workout:

Cardio - iCYCLE 1 - 20 mins. Good short workout with some great sprints. A fairly easy hill climb too. Just enough work before the weights.

iSTRENTH 1 - Chest and Back

1) Pec Deck Machine Flys - 2sets - 28kg
2) Bench Press - 3 sets - 2 x 8kg dumbells
3) Push Ups - 3 sets - 12 push-ups (first set full, 2nd and 3rd half)
4) Lat Pulldown - 3 sets - 21kg
5) 2 arm dumbell row - 3 sets - 2 x 9kg dumbells
6) Dead Lift - 3 sets - 2 x 9kg

Good standard set of chest and back here. Nick doesn't count in time to the beat of the music, but he is very encouraging. I thought I would struggle but felt very energised. I'm not too sore this morning either, but can feel my chest and back.

what next...?

well, my 10k run is now under my belt. I have really enjoyed the last 7 weeks worth of training, and it's felt good to have a real goal to aim for. Never have I pushed myself so hard.

Now, I know I will start to be accused of working for these guys, but iTRAIN has helped me achieve this goal. With Grace as my coach how could I fail!?!

So, what's next then?

Well, I am going to keep up my 5/6 workouts per week but am going to re-balance my workouts back towards strength and weights again. I don't want to be huge, but gaining a bit more muscle definition is a new goal. I'm going to continue with iTRAIN - don't see any reason to change!

My new weekly regime will be 4 weight workouts and 2 cardio workouts:
2 x chest & back+ 20min cardio
2 x arms, shoulders & abs + 20 min cardio
2 x 60 min cardio (or Body Combat class)

..all followed by a stretch and jacuzzi of course.

if I can't fit in 6 workouts then I will do a full upper body workout instead.

So, lets see if I can keep this up too! Hopefully starting it all off tomorrow with a chest and back from iSTRENGTH 1

10k today

yay!

ran my 10k today and finished with a time of 00:45:42 - so quite a bit under my target of 50 minutes. I'm very happy with that. I could have pushed myself a bit at the end - but there's always next time...

I was 33rd from 236.

iTRI 16 - Sprint Set

80 minutes!!

OK, so the cardio part of this is only 60 minutes, but its still a tough workout! There are 4 cardio sections, TREAD, CLIMB, CYCLE, TREAD then a 10 minute SCULPT and a 10 minute STRETCH.

Each cardio section is 15 minutes long and focuses on sprinting. The first treadmill is a fairly standard warm-up. Its very easy to keep going for 15 minutes. The climb section features fast paced runs, although on the second song I'm sure he makes you go a bit too fast, keeping it up on my elliptical for around 4 minutes wasn't possible on my machine.

The cycling is far more suitable for sprinting and I was sweating at the end of this. I didn't think I'd make it through the last tread!

However, the last tread is actually quite easy as it is fast sprints with plenty of recovery. Fastest sprint I got to was 14.5 km / hour - not bad I reckon!

Sculpting was pretty disappointing, some weird pulse sit-up for 5 minutes, and then some press-ups. I skipped the official stretch, and chilled out to a Karunesh track.

iCYCLE 8

40 mins



forgotten what this one was like!

Body Combat

Thursdays workout

Another fun body combat session. Some oldies, but disappointed we didn't do YMCA!

iTREAD 14

Wednesday's workout

45 minutes

Distance - 7km

This is the itread that works on a 6:1 work: recovery ratio where the recovery is a challenge. I only chickened out of challenge three which was a fast paced walk recovery. Oh well.

This was the first workout where I really felt my legs click in with around 15 minutes left. The final ten minutes increase speed every minute. I pushed it up to 13.5 km / hour. Pretty good going I reckon!

iTREAD 9

60 minutes

Today my aim was actually finish one of these 60 minute workouts! After my 7km runs, and my 10km run last week I was up to 50 minutes. Today I got to the 1 hour.

This workout is long and flat, and Grace gives a target mileage. As we Europeans use kilometers her 7 miles translates into 11.2km - I finished at 11.1km so I think I did ok!

The workout is in 4 phases, with a variety of speeds, sprints and recoveries. The highest hill (until phase 4) is 2% - but going this fast it makes a real difference.

Highest speed achieved was 14km/hour. At the end, when Grace urges you to choose your own speed and push yourself I got up to 13.5 km/hour - a bit higher than she suggested. I like these long flat runs.

Tomorrow its back on the bike.

iCYCLE 18 - with Joseph

I tend to use this workout a lot as it is one of the few 30 minute workouts. this is a strong workout, and the last third is tough. If you follow all his instructions to put the resitance up you are going to be up at Level 10 on some fairly speedy hills.

I tagged this with the following upper body short circuit:

2 sets of 10 reps

biceps - 8kg (could increase next time)
chest - 8kg (could increase next time)
shoulders - 5kg
tricep dips

iTREAD 17 - Outdoors

60 minutes

Distance 10k in 52 minutes

This iTREAD outdoors follows a similar setup to the others: the first 30 mins is mostly a steady state run for 6 minutes followed by 1 minute of recovery - the second state is a longer 12 minutes of higher intensity running and a series of 90 second sprints. This was the first time I have run 10k and I was pleased at my time - maybe I can even get it under 50 mins for my race?

I ran from Chiswick Mall to Hammersmith Bridge, back up throuh Barnes, over Chiswick Bridge and back to my starting point at Chiswick Mall.

iCYCLE 9

40 minutes

Keith gives us another strong cycling workout. This one felt more weighted towards speed - ending up on a level 8 jog at one point. The warm up is easy and quite long too.

I found the "double time" sprint at the end tough to keep going for around 3 minutes. Loads of sweat on this workout for some reason!

Distance - 20km

Starting to get back into some weight training. Did 2 sets of 10 reps on each of the following.

Bicep Curls - 8kg
Chest Press - 8kg
Shoulder Raise - 5kg
Tricep Dips

iTREAD 21 - Run Intervals

35 minutes

Distance: 6.5km

This is a fairly short interval session. I used the Runner Level 2 settings given by Grace and got up to the highest speed I've ever had with an iTREAD - 14km.

There are 3 intervals of 5 minutes and 3 steady state runs of 5 minutes. Grace is kind to us in this one and gives around 90 seconds of recovery walk before the final push. I do think that these HIIT workouts and sprinting is much easier than the endurance treads. I managed to do this without any rests - although I do admit the 14km/h nearly tired me out.

After the run I did some ab work on the swiss ball with my pal Chloe. She knows how to work those abs.

iTREAD 10 - Outdoors

Phase 1 - 35 mins approx

Distance - 7km

Challenge today was to do this 7km run in the same time as last week, with this being a slightly hillier run. With Grace in my ear, taking me through a very similar 6:1, run: recovery ratio I managed to do this. Thankfully the biggest hills were near the start when I had loads of energy. Gunnersbury Park sits between Acton, Chiswick, Ealing and Brentford and is a great place for a run with a few hills to make it a bit tougher! Today the Mela was on.

I ended up doing all Phase 1, and some of phase 2 to get me back to the gym. This is a good idea - meaning I get a Jacuzzi after my run!

Going to do soome sprints on the treadmill tomorrow, and some core work with a work colleague. My aim for next week is to get through a full 10k!

Eek!

iCLIMB 4 - Circuits

Today (Saturday) was a rest day for me, but yesterday I ran through iCLIMB 4 - 40 min - Circuits.

The reason for doing this workout was that I want to slowly reintroduce some weight work to my routine for after my 10k run. This workout adopts a 5 min Cardio / Weights rotation that gets in a short workout on all the major muscles.

The Cardio section on the elliptical is fine, but with only 5 minutes at a time I wouldn't desrcibe it as challenging. The weights suggested are (in European form) about 4kg. This is fine for shoulders and triceps, but I felt like my arms and back weren't really getting worked out.

This is a fun, but fairly easy workout - maybe have a few heavier weights to push yourself on certain muscles.

BODY COMBAT

A double exercise today - body combat in the evening. Seemed easier than before I started my 10k training.

Lots of old tunes tonight too!

iTREAD 6 - Outdoors

Phase 1 - 35 minutes

Well, I donned my new trainers and headed out for my first outside run ever - yes, ever. I was a bit worried about my foot, but I managed the run today with no pain. Hopefully it is recovered now.

I very much enjoyed this, and decided to do just Phase 1, around 35 minutes of 6:1 - work: recovery. You start working at around Level 4, and peak around Level 7/8, before going back to 5/6 to end the phase. This worked me hard, although I felt I could have continued a little longer. My reasons for doing only phase 1 are my foot, and my desire not to overtrain. I am going to do another 35 phase, and then next week run for the full session.

My aim was to hit 7km - which I achieved in about 34 minutes. This puts my 5km time at about 26 mins, and 10k just under an hour.

My goal for my run is to finish between 50 - 6o mins!

Distance - 7km

iCYCLE 12

40 mins

An above average iCYCLE here - with some different tunes that usual so that is sure to please some people!

There is one discrepancy with rhythm, immediately after the easy-ish workout, Keith counts a really slow hill climb at level 5 - way too easy. My recommendation would be to go double time.

The hill climbs in this are pretty easy - as with all the iCYCLEs it is the speed intervals I found hardest in this one. The jog is pretty tough pace at level 6, and on two occasions he asks you to sprint "as fast as your legs will go" - really push yourself and sweat will start flooding...

My only breaks in this one were for water, and I found by resting just 10 seconds I was able to get back up to speed pretty quickly.

Easier than iCYCLE 6 yesterday, I'd say this was a moderately hard ride.

Distance - 20km

iCYCLE 6

40 mins

This is a tough iCYCLE - tough due to the speeds Keith makes you work at, and I am sure there are a couple of mistakes on this one.

The warm up is fairly standard and quite easy, before moving into a couple of hill climbs. They are fairly fast but do-able.

Now, about 15 mins in is where we start to work (a little too) hard. I follow Keiths instructions about resistance levels pretty well - on my gym bikes I tend to use a resistance that is double the perceived effort level. I am very dilligent, and always try to work where I should be. However, on the "jog" after the hill climbs, the rhythm Keith counts put my RPM up at about 130 - which is about as I high as I ever go, and he expected this at level 7! Well, I couldn't keep up with that and even thought the music was more suited to a hill climb rather then a fast sprint. Anyway, I managed to work at about 100 RPM with a few breaks.

The intensity is kept pretty high for the rest of the workout - although I found the rest manageable at Keiths recommended rhythm and resistance. I was sweating buckets by the end of this one - but still felt pretty good!

Distance - 21km

iCYCLE 18 - with Joseph

30 mins

I am finding this week of cycling really refreshing and (I know its my favourite word) energising. They challenge like the treads, but I always feel I can finish these. I have noticed also that my top resistance has gone from 19 to 22 on my stationary bike. So, I seem, in theory, to be getting stronger!

Joseph has a few issues with counting, but aside from that he is a good instructor and is motivating. He's not as nasty as Grace (!), but doesn't use the 1 - 10 scale on this one anyway that Keith uses. Instead he just says "up a bit" or "back down" - so maybe this one isn't so good for new iCYCLISTS.

A fun, quick workout, that really picks up toward the end with a long hill climb. The speed work in this one is pretty easy.

15km cycled

iCYCLE 19 - Rock

30 mins

I did this workout Friday morning. It's all iTRAIN rock tracks (the ones I like the best) and this one features two of my favourite work out tracks. They are really motivating.

This workout is very good - the rock music propels your legs forward. The opening warm up is very easy, but keep some energy back for the rest of the workout as it gets much harder.

Biggest push in the final third, when there are some interval speed pushes. The jog back is hard too.

iCYCLE 21 - Intervals

30 minutes

Yay! Some new iTRAINS - focusing on interval work this month... my favourite kind of workout.

The cycling workout with Keith has around 8 - 9 minutes of easy warm up - but keep some energy for the intervals. The first intervals are high speed sprints, first on easy resistance, then on a level 6. They are 30s - 2 minutes long with enough recovery time.

Then there is around a 6 minute "jog" at level 4. However, I felt the tempo was very fast to keep this up for the full duration. Especially with what is coming next...!

The last interval is 3 minutes non-stop a top speed - what a killer way to end the workout. Then it's easy for the cycle home and cool down.

This is a very fast workout, and flew by very fast. It was also very good for my injured foot - it actually feels a bit better afterwards, maybe for all the blood being pumped through my legs!

I used the Cardio Coach 3 stretches.

slight blip

..well I tried doing some sprints today but after 10 minutes my foot started getting sore again. I spoke to a work colleague who used to be a PE teacher and she reccommended no running for a week.

This is a bit disappointing, but I think I will focus on the cycling this week - leaving me still 4 weeks for training when my foot recovers.

On the plus side, I am finding it quite easy not drinking and, after 10 days, do feel much less tired and much more fresh. Maybe I should continue this after my run!

Cardio Coach 3

Well, when I got to the gym I so wanted to try out my new trainers on the treadmill but decided to give my feet another day to recover.

I chose, instead, to try Cardio Coach 3 on the stationary bike. I've worked out why people seem to prefer these to some of the iTRAINS - they are easier! Having 3 minutes of recovery was so luxurious today!

The workout consists of three "challenges" with steady state recoveries in between. Instead of the 10 level scale on iCYCLE, there are 4 levels base on % of max heartrate. 1st challenge is a series of 6 sprints, 2nd challenge is a hill, 3rd challenge is a set of 4 intense 10 second sprints. I was expecting a fourth like there is CC 6 with Candace!

The style is much less personal than iTRAIN - Grace and Keith have a laugh and don't feel as computerised as the CC instructors. I preferred the workout with Candace - particuarly the "10..9.8..7..6..5..4..3..2..1" countdowns to the challenges!

This workout left me feeling very energised and ready to tackle my housework this evening!

..i got some new shoes

My foot and knee bothered me, so I went to "Run and Become" at St James Park today as I heard they make you run outside, see what your feet do, and recommend the perfect trainer for you.

My new shoes are the Mizuno Wave Alchemy 7 - and are for those of use who overpronate- run on the sides of your feet.

Not sure if I'm going to run today, may do a cycle instead. Will update on my experience with these soon.

iTREAD 5

60 mins

I was disappointed today as I had to stop this itread early as my foot began hurting. I'm going to get myself down to the running shop tomorrow and see if they can reccomend me some new shoes that might help.

This was the "indoor marathon training" iTREAD and it was quite fun. I actually thought I could have finished this had my foot not started hurting. As it stands I ran 6.5km in 40 minutes - so still an improvement on yesterday.

The format is 6 minutes work, 1 minute rest and this makes the workout fly by. There are 2% and 4% hills in phase 2, and sprints in phase 3. I really like the sprints and was able to run at teh top running speeds.

For the endurance runs I am multiplying Graces MPH speeds by 1.5 instead of 1.6 to get a slightly lower KPH than the top running speed, but still closer to running than jogging. This gave me a speed I was comfortable with without being too slow.

Not sure what Phase 4 is like as I had to stop.

iCLIMB 15

40 mins

I'm using the iCLIMBS as "easy" days during my 10k run training - and they are far easier than any of the iTREADS. Nevertheless, I am trying to work these to their full potential by making sure:

1) I keep my feet flat on the pads (really works the legs!)
2) I try to use no arm rail for most or all of the workout
3) I don't bounce my way through the workout

Maybe it's because I've had a few weeks off the climbs, but I really enjoyed this standard iCLIMB workout. There are some fast runs at the start, then a couple of double time sprints, all working towards the big hill around the 30 min mark. I really pushed myself, up to level 18 resistance on my machine. I guess level 19 would be my "level 10" equivalent.

For the final flats I worked at speed 15-17 which was quite a challenge.

From next week I am going to do some strength training on my iCLIMB days. I'm a bit sore from Body Combat today as Wednesday was my first time for a while also. I also trapped my hand in the swimsuit drier so I couldn't possibly hold any weights ;)

This is my expected weekly schedule leading up to my 10k on 2nd September:

2 x iTREAD endurace
1x iTREAD sprint
2 x iCLIMB & CORE strength
1 x iCYCLE or BODY COMBAT
1 x rest day

iTREAD 15

I am back training after a few weeks off due to sore knees, a cold, a tummy bug, and another cold! So I am taking it easy this week, and am not going to push too much.

I used iTREAD 15 - 40 mins, but my goal was to hit 5k and then cool down. In retrospect I need to find some iTREADs that don't have big hills as my 10k run is quite flat. The 8% hill 12 minutes shocked me a bit and reduced my time a little.

I ended up doing 5k in 30 minutes exactly, and think I would have been faster had I not had that hill! Next time I 'm going to use a more appropriate iTREAD.

I'm back

have been feeling a bit under the weather the last two weeks and haven't been training. However, I am back to good health again and am now in full training mode for my 10k run in September.

My plan is to run 5k this week, and increase over the next few weeks - using itread to help along the way of course. I have learnt from past mistakes (running too far, too quickly, too soon!) and am going to listen to my body - in the past I've ended up with sore knees and I don't want that to happen again.

I've also decided to stop drinking alcohol will I am training - will miss my glasses of wine. I don't think it's necessary - just something I want to do and see how I feel :)

I am 27

I am now 27. I also have a bit of dodgy knee (probably from doing all these itrains). Therefore a few rest days are due.

Another inconvenience was my (cheap) mp3 player blowing up the last time I tried to charge it.

All the signs said (REST)

..so I did. Bit will be back on the itrain soooooon.

Maybe tomorrow!

iCYCLE 20

40 minutes

What are they trying to do to us! This was another tough workout, however I did manage to complete with no cheats. Just loads of sweat. Don't be fooled by the easy-ish first 10 minutes, the intensity suddenly whacks up for the rest of the workout.

Like iCYCLE 19, Keith plays a bit more with double time intervals, as well as resistance intervals. You do around 90 seconds at level 4, then push it up to level 6 at the same tempo. This is really tough but effective way to push yourself believe me!

Difficulty Level - 4

iTREAD 20

37 minutes

I was expecting this one to be easy!!

It's shorter than most of the iTREADS and is based on 10 minute intervals, increasing the speed every minute. This is followed by a rest of about 90 seconds. This was what made the workout so challenging - the work / recovery ratio was so small!

I had to come back for a small rest half way through the third interval, and was unable to complete the final jog (which was so not wanted!) and walked the last 6 minutes or so.

I did wake up a bit flu-ish that morning, so I think this also had some impact on my performance. I do love iTRAIN, but still find it a bit annoying that Grace's times are a bit off!

Difficulty Level 5

Tori and Claire

Had a rest day on Tuesday as I was working all day on a photoshoot with Claire, and then went to see Tori Amos play live at the Hammersmith Apollo. I last saw Tori about 7 years ago for the Choirgirl Hotel tour and she lived up to my memories. Her voice was phenomenal and flawless - her rendition of "China" last night gave me goosebumps. The set was varied, the front end focusing on American Doll Posse - the back end featuring a bit more of the back catalogue. A few of my favourites, "Crucify", "Tear In Your Hand", "Cool on your Island" also played. I'm going to make sure I don't miss her next time - it's been too long!

Website

Hello! Anybody looking at my gym blog please also take a look at my website!

http://www.davidmmcneil.com

PS - where are the new itrains?!

iTREAD 14

45 minutes

This iTREAD works on a 6:1 work:recovery ratio - except the recovery is a challenge, like walking up a 12% hill. I found this work out very hard with no real recovery time, but as I run at the top end of the runners speeds I think it would be a bit pointless if I found it too easy.

I only cheated once, on the last recovery challenge. Instead of taking it up the 12% hill I walked it out on the flat. This was mostly because I had a stitch. I kept my chest up and noticed a huge improvement on the sore back I used to experience doing these treads.

Distance Ran - 7km

Difficulty Level - 4

iCLIMB 19

40 minutes

I like using the iCLIMBs almost as recovery workouts. I work hard, but in a less intense way than the treads or cycles so they are good to keep getting fit but not as tired! I tried to focus on keeping my upper body still (as Keith advises) and my foot on the pedals (as also advised) and did find this more challenging than usual. Knowing the correct technique made me laugh at everybody else flouncing around and waving their arms around in the air. It's good having your own personal trainer...

This is a fairly good iCLIMB (although Keith seems a little bit down this time) that has some tough double time sprint challenges. I didn't find the music as strong on this one, but it still kept me working 100% to the end. No fatigue as expected, making this a good end to the week.

Difficulty Level - 2

iTREAD 19 - Sprints

30 mins

This is one of my favourite itread workouts. It's fast and quick, and leaves me feeling so energised at the end of it. I must download the other iTREAD sprint set. Grace works on a walk, sprint, jog, recover system that really pushes. I did this set with no cheats as there is plenty of (much-needed) recovery time. The last sprint I pushed myself to 13.2kms - higher than her recommendations.

The idea is to do this workout once every week or two weeks, and see your speed increase in the regular itrains.

Distance - 5.8km

Difficulty Level 3

http://www.itread.com

iCYCLE 3

(workout from Friday)

40 minutes

An oldie, but a goodie. I found this to be a challenge and pushed me very hard on the sprints. Two sections of this ask you to "get ahead of the beat" for periods over 2 minutes which was quite tough to sustain. The hill climbs were fairly easy. The music is varied, with two particularly strong dance tunes. I feel like I pedalled faster than other cycles.

Distance - 19km

Difficulty Level - 3

iTREAD 15

45 minutes

Grace tells us this is an "endurance" workout and boy is she right. "It's only 45 minutes" I thought, "I've done some 60 minute treads before, this one will be fine" - I was a little optimistic.

First, Grace needs to check her timings on this one! Maybe seconds last longer in LA, but I'm sure her "only 60 seconds to go" is more like 90...

Even so, it's a good workout. I fatigued three times although I do feel that this is due to there being no real recovery time scheduled unlike "non-endurance" itreads. There's also a really tough run up an 8% hill which kind of knackers you for the rest of the run.

Distance Run - 7.5km

Difficulty Level - 4

iTREAD 17

40 minutes

The last time I did this run I fatigued twice, today I managed to complete the run with no cheats so there is certainly some improvement.

I ran 5.83km

Difficultly Level 3

www.itrain.com

Cardio Coach 6 (Candace)

60mins

I did this workout on the stationary bike and was able to complete the workout with no cheats! The music was upbeat and motivating and I found the challenges made the time fly by. The workout was intense, but I felt energised at the end.

Definitely one to add to the mix, but with only 6 workouts available I will be sticking with itrain for the majority of my workouts.

Difficulty Level 4