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!
Tuesday, 25 September 2007
Monday, 24 September 2007
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!
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!
My first outside run since the 10k. It felt much harder than it did three weeks ago!
Friday, 21 September 2007
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
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
Thursday, 20 September 2007
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...!
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...!
Tuesday, 18 September 2007
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.
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.
Monday, 17 September 2007
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
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 - 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
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
Sunday, 16 September 2007
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.
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.
Tuesday, 11 September 2007
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 - 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?
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?
Saturday, 8 September 2007
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
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
Friday, 7 September 2007
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
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!)
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!)
Wednesday, 5 September 2007
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.
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.
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.
Monday, 3 September 2007
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
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
Sunday, 2 September 2007
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.
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