CHEST - Up from 24kg to 32kg
BICEPS - Up to 20kg from 18kg
SHOULDERS - steady weight
BACK - steady weight
Wednesday, 31 October 2007
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.
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.
Tuesday, 30 October 2007
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.
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.
Monday, 29 October 2007
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!
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!
Sunday, 28 October 2007
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
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
Sunday, 21 October 2007
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.
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!
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!
Tuesday, 16 October 2007
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!
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.
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.
Sunday, 14 October 2007
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
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.
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...
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, 9 October 2007
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!
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.
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.
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