A lesson in neglection was learned today as I realised I have been happily plodding along and only really doing the exercises I like. I love running and I love working my chest, shoulders and biceps - and I discovered the consequences of this during a new upper body rotation I'm starting from the website www.gynminee.com
I'm happy working my chest, and was able to use higher weights that suggested on all the exercises. All the exercises use dumb-bells,
Pec Deck
3 sets - 10 reps
28kg
EASY
Bench Press
3 sets - 10 reps
28kg
MODERATE
Incline Bench Press - Hammer Grip
3 sets - 10 reps
20kg
MODERATE +
Then on to the triceps - and it quickly became clear that doing a few tricep dips every week hasn't been helping my triceps! I had to go lower than the suggested weights and found it a real struggle - only completing two sets in each exercise.
Tricep Press
2 sets - 10 reps
14kg
HARD
Tricep Extension
2 sets - 10 reps
8kg
HARD
Tricep Kick-Backs
2 sets - 10 reps
5kg
HARD
Then for CV it was on to iCYCLE 3 - 20 minutes. Now, I think my lack of hard cycling recently also showed here - I found it quite tough to keep going at the speeds and resistances Keith suggested. I made it through to the end - but incredibly tired!
Thursday, 24 January 2008
Wednesday, 23 January 2008
iTRAIN 3
60 minutes
I had an induction at my new gym today (despite it not opening till 11th Feb) and was a bit disappointed we couldn't see it (due to health and safety). Instead we just ran through the Fitlinxx machines. Now these do look good and when you workout on the treadmill it records the speed, incline and how far you travelled. SO lots of extra things to add to my blog hopefully (and prove when I say I don't cheat that I don't cheat!)
Speaking of not cheating, I managed to get through this 60 minute workout at runners speeds (or above) with no cheating. Only recoveries I had were those that Grace gave me. I felt the runners high and tried to avoid the stares of everybody as I grinned my way to the "finish line" - wait till I try iTRAIN 25 and do the side-stepping!
As usual there are four phases, which actually gives a better pacing that the 30 - 45 minute itreads. Phase 1 is a moderate warm-up - mostly steady runs increasing to 11.5km, then up a 1% hill. Phase 2 increases intensity with a fast run, recovery, 5% hill, recovery, fast run, recovery pattern. Then it's a fast run into phase three which begins with a walk up a 10% hill before increasing to a 12%. I had to go faster than suggested to keep my heart rate up. After this it's some sprints. I managed to go at my fastest speed ever - 16km. It's reportedly a 90 second sprint - but we all know how flexible Grace can be with the time.
A really easy jog home finishes the iTREAD - clocking in just under 10km. I do think it's testament to the iTRAI team that I manage to get through 60 mins of CV-work that is at the top intensity levels. I used to get fatigued (both body and mind) at 30 mins - thanks to Grace I can now keep everything going for a full hour.
I had an induction at my new gym today (despite it not opening till 11th Feb) and was a bit disappointed we couldn't see it (due to health and safety). Instead we just ran through the Fitlinxx machines. Now these do look good and when you workout on the treadmill it records the speed, incline and how far you travelled. SO lots of extra things to add to my blog hopefully (and prove when I say I don't cheat that I don't cheat!)
Speaking of not cheating, I managed to get through this 60 minute workout at runners speeds (or above) with no cheating. Only recoveries I had were those that Grace gave me. I felt the runners high and tried to avoid the stares of everybody as I grinned my way to the "finish line" - wait till I try iTRAIN 25 and do the side-stepping!
As usual there are four phases, which actually gives a better pacing that the 30 - 45 minute itreads. Phase 1 is a moderate warm-up - mostly steady runs increasing to 11.5km, then up a 1% hill. Phase 2 increases intensity with a fast run, recovery, 5% hill, recovery, fast run, recovery pattern. Then it's a fast run into phase three which begins with a walk up a 10% hill before increasing to a 12%. I had to go faster than suggested to keep my heart rate up. After this it's some sprints. I managed to go at my fastest speed ever - 16km. It's reportedly a 90 second sprint - but we all know how flexible Grace can be with the time.
A really easy jog home finishes the iTREAD - clocking in just under 10km. I do think it's testament to the iTRAI team that I manage to get through 60 mins of CV-work that is at the top intensity levels. I used to get fatigued (both body and mind) at 30 mins - thanks to Grace I can now keep everything going for a full hour.
Thursday, 17 January 2008
iCYCLE 26 - 30mins
This one is with Mimi - who normally takes the iSCUPLT workouts. Keith is great at the cycling workouts so can Mimi compare?
I was impressed with Mimi and how her workout differed from those that Keith does. His are conventional cycles, but Mimi introduced travelling back and forth in the saddle and push-ups - something you might find in a spinning class. Some people might feel a bit awkward doing this in the gym - but I think it's a good addition to the cyling mix and I hope Mimi has some more cycling workouts up her sleeve.
It felt very intense - don't be fooled by the first 90 seconds that seem far too slow for a cycle, she cranks it up with some big hills and some incredibly fast sprint intervals. About 22 minutes in I had to take a break such was the intensity.
Before the workout I did some back work, shoulder and abs. 40kg on the lat pull dows, 16kg on upright row and shoulder press, 8kg on lateral raises, 8kg on side-reaches with some crunches thrown in at the end.
I was impressed with Mimi and how her workout differed from those that Keith does. His are conventional cycles, but Mimi introduced travelling back and forth in the saddle and push-ups - something you might find in a spinning class. Some people might feel a bit awkward doing this in the gym - but I think it's a good addition to the cyling mix and I hope Mimi has some more cycling workouts up her sleeve.
It felt very intense - don't be fooled by the first 90 seconds that seem far too slow for a cycle, she cranks it up with some big hills and some incredibly fast sprint intervals. About 22 minutes in I had to take a break such was the intensity.
Before the workout I did some back work, shoulder and abs. 40kg on the lat pull dows, 16kg on upright row and shoulder press, 8kg on lateral raises, 8kg on side-reaches with some crunches thrown in at the end.
Wednesday, 16 January 2008
iTREAD 9 - 40mins
...I'm back on the train
This was quite tough. Although I did manage to do the whole workout at top runners speeds. There are no recoveries in the first half which makes it harder - the second half has a lot of recovery time and feels much better paced as a result. I did the workout exactly as Grace says with no cheating!
This was quite tough. Although I did manage to do the whole workout at top runners speeds. There are no recoveries in the first half which makes it harder - the second half has a lot of recovery time and feels much better paced as a result. I did the workout exactly as Grace says with no cheating!
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