aj0267’s BodyBlog

Fell off the bandwagon over Christmas/New Year, which was inevitable due to work and gym being closed. Gym opens again tomorrow back to business as usual, so I’m guessing that means for me too! I haven’t ventured onto the scales at this stage, will prob wait now until the morning and get an accurate as possible weight…..uggh! not looking forward to it tho!!! Been eating sporadically and the ‘not so good food’ at times choosing the healthy option, but not enough to maintain or lose weight. I know, I am only cheating myself, and I am ready to get on with it again and continue on my journey.

Got back to the gym today after a week of no voice, and feeling just plain old flat and tired. Have spent the best part of the last week in bed sleeping. Anyway voice is almost back to normal and I am back on the bandwagon.

Within 5 mins of being on the treadmill I realised how much I miss not going. Got measured today and all was up slightly except waist was down 2cm and chest down .5cm.

warmup treadmill
5min speed 5 incline 0
20min  speed 5 incline 14

stretches

tricep kickbacks
3×6kgx10

hammerstrength lats
3×40kgx10

alternate bicep curls/tummy crunches
3×6kgx10
30 crunches on fitball

standing row
3×6kgx10

low pulley row
1×80lbx15
2×90lbx15
2×100lbx15

1 arm shoulder flys
3×6kgx10

deltoid press
3×6kgx10

bike
20min prg3 level 4 average speed 26

Returned to gym this evening to take boys to do some sparring so decided I would make use of time.

xtrainer
20mins prg3 rolling hills

treadmill
30mins speed 5 incline 14

xtrainer
15mins manual setting

Managed to get to the gym today. It’s that time of year again and as usual when there is a shift that needs to be filled, your’s truly puts her hand up. So I think, in the next 8wks or so, I get about 2 or 3 days off, and because so many want time off, I will be back to doing split shifts. Don’t know how often I will get to the gym?

Woke up this morning with a sore throat and when I went to talk couldn’t, not that that has anything to do with going to the gym, but If I am coming down with something didn’t want to overdo it.

20mins xtrainer rolling hills prg2

30mins treadmill incline 14 speed 5

Feeling pumped tonight…….

20mins xtrainer - set on manual prog 4
20mins - set on rolling hills prog 4

15mins treadmill - incline 10 speed 5
15mins  - incline 12 speed 5

Got up this morning raring to go, don’t know why, just did! Actually felt good during workout and glad to be doing exercises. Go figure…..PMS…..PGS……????(post gym stress) LOL

Leg curls
1×20lbx10
2×25lbx10
2×30lbx10

Leg press
2×80kgx10
2×90kgx10
2×100kgx10
2×110kgx10

Lunges
4×6kgx20 - this is 6kg in each hand

crunches

Leg extension
1×20lbx10
2×30lbx10
2×40lbx9

squats
1×20 with fit ball against wall

Smith squats - first time, arms felt a little uncomfortable, the squat felt good
2×3kgx10

Lying hamstring
1×10lbx10
3×20lbx5

Treadmill
30mins incline 10 speed 5

Overall I think it was a good workout and I was happy with it.

Am feeling low in motivation and energy last few days. Am bloated and FAT! Finding it hard to drag myself out of bed……somehow I manage to do it. Really had to push myself at the gym this morning, could have quite easily called it quits early on in the piece, but, I knew how much I would hate myself if I did. Even though it took me longer to get through it, I did.

5mins warmup on row machine

stretches

3×6kgx10 tricep kickbacks

3×6kgx10 bicep curls

3×6kgx10 standing row

4×30kgx10 hammerstrength lats

3×6kgx10 deltoid press

3×80lbx15 low pulley row

3×6kgx10 1 arm shoulder fly

10mins treadmill incline 9 speed 5
10mins treadmill incline 10 speed 5

Have found that at this incline and speed I am working harder. Thinking I might do legs tomorrow

Yeh have had 5 days off……not a good thing. Amazing how quick you lose it! Anyway back into it today, planned to ease myself, and do the full thing tomorrow.

30mins treadmill - incline 9 speed 5

15mins rower

20mins xtrainer

that is it until tomorrow folks……………….bye

Today didn’t really go as smoothly as I would have liked, but hey, them’s the breaks I guess.

Was at work this morning and happened to bump into the physio. She asked how I was, and I told her that the shoulder was fine, was just the neck and muscle that I strained when I sneezed a couple of weeks ago and even though she massaged it last week and I have continued stretching it, it still isn’t getting better. She told me she had a space at 5pm and to go and see her. Anyway, after doing some stretches she massaged  it AND THEN…… started doing some pressure thingo which resulted in some bone crunching sounds LOL….BUT…..man it felt good!!!!!! She has taped the muscle and I will go back and see her again next week.

From the physio I went to the gym, planning to do some weights and cardio. I started on the xtrainer and then went to the row machine, but after 5min found that the muscle was too sore, so moved onto the treadmill. Arriving at the gym later than normal and feeling quite tired, I didn’t end up doing much at all.

20mins xtrainer set to pr4 rolling hills

5mins row machine

15mins treadmill incline 9 speed 5

Yes it is. Great to be alive!!

Okay, so nothing special today, just doing what I had planned.

20mins row machine

bi/tri stretches
wall pushups

3×6kgx10 db tricep kickbacks

3×6kgx10 db bicep curls

bi/tri stretches
wall pushups

1×40kgx10 hammerstrength lats
2×40kgx8 - struggled with these today

3×6kgx10 deltoid press

20minx treadmill - incline  8 speed 5

I was given a set of scales, so bought some batteries. Now I can finally weigh first thing in the morning! I will use tomorrows weight as my new starting weight. It will make it easier for me when I am working mornings, as I don’t like weighing in  at night.

I have decided that I am going to concentrate on cardio this week with maybe a little weights on upper body, although today’s session was solely cardio.

20mins row machine

20mins xtrainer - set to programme 3 rolling hills

15mins bike - set to prog 2 which was good because it fluctuated between easy and hard
5mins bike - on manual setting

5mins treadmill - set to incline 8 speed 4
15mins treadmill - put the speed up to 5

Note to self: could increase times on these to possibly 40mins