Don't laugh... this is progress

daenerysstormborn3

Have decided to (hopefully) follow in the footsteps of some of the female posters on here with regard to their attitudes to lifting and weights in general. It was never something I shied away from but it's just not something I ever took a great interest in. After seeing some of the results, my mind is made up

I rejoined a gym in January after about 9 months of little to no activity, 6 months of which was spent on crutches and then 3 months gradually reintroducing walking and trying to make myself walk "properly" (while on crutches, naturally enough my walking pattern and gait went "off"). I had a motorbike accident in April of last year, I was hit by a van, and came away with a variety of injuries so I am approaching all of this with caution. I have been signed off by my physio and my G.P. with their only instruction being to avoid the repetitive banging that would be running on a treadmill. I have tried the cross trainer and my ankle and knees were in bits afterwards so that is out for the moment too.

Prior to the accident my main way of keeping fit was running. Between January 2012 and April 2012 I had lost 2 stone, then I was put out of action so it has taken some time to get the motivation back, especially now that I cannot do what I used to do, i.e. running.

These are just baby steps to start me off so take it easy on me.

Any and all constructive advice is welcome.

daenerysstormborn3

Started off with lots of stretching exercises with particular concentration on my legs (for obvious reasons). My balance has been completely thrown off since the accident so I have been given stretching exercises by my physio which are supposed to help build up the strength in my ankles, knees and hips.

15 minutes interval training on the bike, alternating between L9 and L14, maintaining a speed of 11+. I am planning on increasing this by 5-10 minutes per week and gradually increasing the time spent at L14, which is currently 30 seconds.

Wall squats - held for 10 seconds x 3
Plank - held for 15 seconds x 3
Air squats - 10 x 3

Squat with 10kg DB - 10 x 3
Side bends with 6kg DB - 10 x 3 (think I'll probably up this tonight as I found it easy enough with the 6kg)
DB prone cuban snatch with 6kg DB x 2 - 10 x 3 (stole this from someone else's log, googled it and thought "now that looks interesting" and gave it a whirl, didn't do too badly)

Want to add in lunges tonight (will see how I go with my bad balance)
Russian twist with plate (I'm thinking I could probably manage a 10kg plate but I'll see how I go tonight)
Underhand lat pulldown (no idea what weight I'll do this at, figure it out tonight)

Also did 2,000ms on the rower in about 12 minutes. I'd like to get that down to 10 minutes.

Cooled down with some stretching.

Altogether this took me 1 hour. I wouldn't mind adding on another 30 minutes to my time in the gym, might be able to make up 20 minutes or so with the lunges, twists and pulldowns that I'm going to try to add in tonight.

Stench Blossoms

Well done on starting

Is this a program a PT gave you?

daenerysstormborn3

It's kind of a mixture of what the trainer in the gym gave me and bits I'm picking up myself. The trainer said interval training on the bike would be better than just straight cycling for a long length of time so I've taken that from him. He gave me some of the weights exercises and a few of the others I've added myself (or am planning to add) from reading on here and around the internet.

I saw you and a few others on here mention New Rules of Lifting for Women so I downloaded it and am trying to make my way through it. Some of it is hard to read, I kind of think "eh when is he going to start talking about the actual lifting?!" but I know it all ties in together so just trying to keep at it.

It's all a bit experimental at the moment. I don't really know exactly what I should be doing, exactly what I can do and exactly what I shouldn't do so it's trial and error right now and hopefully over the next few weeks I can get to grips with it all properly.

gymfreak

Great to see another lady logging!

If you have any questions, just ask:)

daenerysstormborn3

Stretching

15 mins interval training on the bike (same as before)

Wall squats - held for 10 seconds x 3
Plank - held for 15 seconds x 3
Air squats - 10 x 3

DB Chest press 6kg DB (x 2) - 10 x 3
Squat with 10kg DB - 10 x 3
Side bends with 9kg DB - 10 x 2 AND THEN with 10kg DB 10 x 1 (think I'm going to go with the 10kg dumbbell with this one until I move up, just the right amount of push needed right now)
DB prone cuban snatch with 6kg DB x 2 - 10 x 3 Unfortunately I have had to scratch this altogether. I was approached by someone in the gym tonight who said that the benches in the gym are not wide enough to hold this position. When I was doing it last night I was a bit wobbly but I just assumed it was because I'm just getting used to the move. So if anybody has any thoughts on a suitable replacement for this, I'm all ears

Lunges (no weight) 10 x 3 (Balance isn't great so I'm going to try to build in the weight gradually once I can manage my "form" a bit better)
Russian twist with 10kg plate 15 x 3
Underhand lat pulldown 30kg 10 x 3

Couldn't get onto the rower tonight. There's only 2 in the gym, 1 is broken and there was some fella on the one rowing his way home and I had to rush off.

Stretching

Little bit sore in the legs today from all the squats I'd say.

My days off are Mondays and Fridays because they're just too manic in work so I go Tuesday, Wednesday, Thursday, Saturday and Sunday (but usually just have a handy enough workout on a Sunday, nothing too laid back but nothing too strenuous - I like to do something though).

If anyone has any thoughts on anything I should add in, do more of, do less of, they'd be very welcome.

doctorwhogirl

Whoop whoop! Another girl!

I downloaded the New Rules... (all above board.... ) and I skimmed through a lot of it. I'm mainly using it as a springboard for ideas. Some days I stick to the routines rigidly, some days I don't. It gives good explanations on form and technique and also what muscle groups you're working so you can make your own routine from it.

I must say I love it. I don't lift very heavy and I have no great aspirations to be lifting massive amounts. Enough to challenge me and keep me toned and strong and I'm happy!

I would really recommend it!

daenerysstormborn3

Stretching

15 mins interval training on the bike (same as before)

Wall squats - held for 10 seconds x 3
Plank - held for 15 seconds x 3

DB Chest press 6kg DB (x 2) - 10 x 3
Squat with 10kg DB - 10 x 3
Side bends with 10kg DB - 10 x 3
Lunges 6kg DB (x 2) - 10 x 3
Russian twist with 10kg plate - 15 x 3
Underhand lat pulldown 30kg - 10 x 3
Overhand lat pulldown 30kg - 10 x 3

Stretching

daenerysstormborn3

Skipped the gym today in favour of painting the hall (so getting some upper body work in there :P ) and reading more of NROLFW. I appear to have reached the point where he starts talking about the actual lifting so I'm going to try to fly through that today and tomorrow and then back in the gym on Tuesday with hopefully some of the plan started.

I know the book will probably explain this once I read on but does he kind of break you in gently? I'm trying to build myself up gradually but trying not to take it too handy either, I presume he starts you off at a level even a brand new beginner can manage?

Stench Blossoms

pixiebean22 wrote: »

I know the book will probably explain this once I read on but does he kind of break you in gently? I'm trying to build myself up gradually but trying not to take it too handy either, I presume he starts you off at a level even a brand new beginner can manage?

You start with whatever weight you feel comfortable and gradually increase when you feel ready.

daenerysstormborn3

I have finished NROLFW so armed with all that knowledge, I'm off to the gym tonight to start on a slightly doctored version of the program. I say slightly doctored because there are a couple of things I can't do because of my ankle etc.

daenerysstormborn3

Oh lord, single leg RDLs were made by the devil himself! My arse!

Anyway, just under 2 hours in the gym, which I'm delighted about, and I did the following:

Stretching

18 mins interval training on the bike (this was hard, legs felt like cement for the additional 3 mins but I pushed on)

Wall squats 10 x 3
Plank 10 x 3 (this is reduced because I was trying to concentrate properly on doing it right)
Partial single leg squats 10 x 3 (killers!)
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

DB chest press 6kg (x2) 10 x 3
Squats with 10kg DB 10 x 3
DB single-arm overhead squat (10kg & 5kg) 10 x 3
DB single-leg RDL 10kg 10 x 3 (so hard, I imagine I'll be sore tomorrow)
Lunges 6kg (x2) 10 x 3
Side bends 10kg 10 x 3
Russian twist with 10kg plate 10 x 3
Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3

At this point I was there just under 2 hours so I had to call it a night so I did my stretching and headed on home.

It probably took me a bit longer because I'm still getting used to where everything is and I have to keep checking my little sheet but I'm getting there now.

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 10 x 3
Plank 10 x 3 (this is reduced because I was trying to concentrate properly on doing it right)
Partial single leg squats 10 x 3 (killers!)
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

DB chest press 6kg (x2) 10 x 3
Squats with 10kg DB 10 x 3
DB single-arm overhead squat (10kg & 5kg) 10 x 3
DB single-leg RDL 10kg 10 x 3
Lunges 6kg (x2) 10 x 3 (these were very hard tonight, I was getting a really sharp shooting pain down the front of my left thigh only when I was lunging on my right leg - if that makes sense. If anyone has any thoughts on what I could do to avoid that I'd appreciate them as it was fairly tough to complete)
Side bends 10kg 10 x 3
Russian twist with 10kg plate 10 x 3
Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3

Stretching

Had my first protein shake tonight after the gym - pretending I'm a big bad lifter :P

butthatsjustme

pixiebean22 wrote: »

Had my first protein shake tonight after the gym - pretending I'm a big bad lifter :P

Love this!

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 10 x 3
Plank 10 x 3
Partial single leg squats 10 x 3 (killers!)
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

DB chest press 7kg (x2) 10 x 3
Squats with 10kg DB 10 x 3
DB single-leg RDL 10kg 10 x 3
Side bends 10kg 10 x 3
Russian twist with 10kg plate 10 x 3
Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
Step-up with DB 7kg (x2) 10 x 3
One-armed DB snatch 10kg 10 x 3 (holy **** these were hard!)

Left out a little leg work tonight as my thigh that was giving me some grief last night was still a bit tight so I just stretched it out a bit more and took it easy on the legs.

Stretching

May be talking out my arse but I feel like the protein shake really helped with the recovery today. Normally the day after my legs are quite sore, I hobble up and down the stairs and my arse is always quite sore but today it wasn't as bad and the only things I can put that down to is (a) maybe having progressed a little with my stamina or (b) the protein shake.

I'm already noticing little differences. In numbers I'm down 3lbs on the scales but I tend to go by my clothes and I'm already noticing my clothes a bit looser at the stomach and at the sides of my legs :cool:

gymfreak

pixiebean22 wrote: »

Stretching

Lunges 6kg (x2) 10 x 3 (these were very hard tonight, I was getting a really sharp shooting pain down the front of my left thigh only when I was lunging on my right leg - if that makes sense. If anyone has any thoughts on what I could do to avoid that I'd appreciate them as it was fairly tough to complete)

Shooting pain= not good

I'd always stop straight away if it's that sort of pain. Could be lots of reasons behind it...the simpliest solution would be to foamroll and to see if it was caused by some kind of muscle tightness. There could be many underlying factors but tbh Id start with foamrolling and then see after that

doctorwhogirl

Three pounds and inches! Amazing stuff!!!

I'm not feeling progress this week! As someone said earlier on the logs

"PROGRESS IS NOT LINEAR" This will have to be my mantra!

Great workout today, those snatches sound tough!

daenerysstormborn3

gymfreak wrote: »

Shooting pain= not good

I'd always stop straight away if it's that sort of pain. Could be lots of reasons behind it...the simpliest solution would be to foamroll and to see if it was caused by some kind of muscle tightness. There could be many underlying factors but tbh Id start with foamrolling and then see after that

Cheers gymfreak. Would your average gym have foam rollers or is there anything I can improvise with and do you have any instructions? I presume it's exactly like it says on the tin, roll something along the tight muscle?

doctorwhogirl wrote: »

Three pounds and inches! Amazing stuff!!!

I'm not feeling progress this week! As someone said earlier on the logs

"PROGRESS IS NOT LINEAR" This will have to be my mantra!

Great workout today, those snatches sound tough!

Cheers

Yeah, they were hard going, wasn't making the prettiest facial expressions by the end of it but I finished the set anyway so I'm happy with that.

Nah, progress definitely is not linear!

I have taken some photos of my horrid arms tonight so that (hopefully) in a few months time I will be able to compare and look back on my progress

daenerysstormborn3

I don't claim to have a "clean" diet or anything like that but I try to eat relatively well about 80% of the time. Today I had a few chips with my lunch for the first time in a long while, I also had bread yesterday for the first time all week and I feel rotten today. It's the first time I've really taken any notice of that kind of thing. Definitely motivates me, as I don't want to feel this crap regularly.

No gym tonight or tomorrow because my bf and I are going to Cork for the day but if we don't stay in Cork tomorrow night I'll go on Sunday.

daenerysstormborn3

No gym tonight as I had to have some physio on my ankle. It felt completely frozen all day, not much movement and really painful so I went down to the physio after work and he worked out some of it for me. He told me I could go to the gym if I wanted to but to be honest it's too painful for that tonight so I'm going to get back into it tomorrow.

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 10 x 3
Plank 10 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

DB chest press 7kg (x2) 10 x 3 (think I'm going to up these to 8kg tomorrow)
Squats with 10kg DB 10 x 3
DB single-leg RDL 10kg 10 x 3
Side bends 10kg 10 x 3
Russian twist with 10kg plate 10 x 3
Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
Step-up with DB 8kg (x2) 10 x 3 (and a higher bench, go me!)
One-armed DB snatch 10kg 10 x 3 (still so hard!!)

Stretching

Felt good to get back into it tonight but I'm glad I took last night off over my ankle because I wouldn't have been able to put in last night what I did tonight.

TheBellJar

pixiebean22 wrote: »

One-armed DB snatch 10kg 10 x 3 (still so hard!!)
.

Eh that's because they are freaking hard! Fair play!!

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 10 x 3
Plank 10 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

DB chest press 7kg (x2) 10 x 3
Squats with 10kg DB 10 x 3
DB single-leg RDL 10kg 10 x 3
Side bends 10kg 10 x 3
Russian twist with 10kg plate 10 x 3
Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
Step-up with DB 8kg (x2) 10 x 3
One-armed DB snatch 10kg 10 x 3

Stretching

Away for the weekend, leaving in an hour, so I headed into the gym this morning to get a workout in before I left. I wish I could do my workouts in the morning every morning but my gym doesn't open early enough.

daenerysstormborn3

Off to the gym now as part of my start to The Boards Better Body Challenge. I will be going to the gym Tuesdays, Wednesdays, Thursdays, Saturdays and Sundays. Don't expect much to get in the way of working out over the next 8 weeks apart from work (could be in court the first 2 weeks of March) and a trip to Donegal with my sister also at the beginning of March (am hopeful I will be able to use the gym in the hotel, if they have one) but apart from that I should be golden for the next 8 weeks.

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

DB chest press 7kg (x2) 10 x 3
Squats with 12.5kg DB 10 x 3
DB single-leg RDL 10kg 10 x 3
Side bends 10kg plate 10 x 3
Russian twist with 10kg plate 10 x 3
Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
One-armed DB snatch 10kg 10 x 3
Lunges (BW) 10 x 3 (breaking myself back into these after the soreness last week)
DB shoulder press 7kg (x2) 10 x 3
DB push press 7kg (x2) 10 x 3

Stretching

Absolutely wrecked after that!

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

Russian twist with 10kg plate 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 10kg plate 10 x 3

DB chest press 7kg (x2) 10 x 3
DB shoulder press 7kg (x2) 10 x 3

Step-up with DB 8kg (x2) 10 x 3 (going to up this tomorrow as it's getting easy)
Lunges (BW) 10 x 3 (going to start building back in the weights tomorrow)

DB push press 7kg (x2) 10 x 3
Squats with 12.5kg DB 10 x 3

Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
DB single-leg RDL 10kg 10 x 3

Stretching

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

Russian twist with 10kg plate 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

DB chest press 7kg (x2) 10 x 3
DB shoulder press 7kg (x2) 10 x 3

Step-up with DB 9kg (x2) 10 x 3
Lunges (BW) 10 x 3

DB push press 7kg (x2) 10 x 3
Squats with 12.5kg DB 10 x 3

Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
DB single-leg RDL 10kg 10 x 3

Stretching

Okay so I've managed a 15kg plate at this stage so I think it might be time to move onto bars. I think I'm going to ask one of the gym instructors to give me a hand moving onto bars next week.

daenerysstormborn3

Stretching

10 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

Russian twist with 10kg plate 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

DB chest press 7kg (x2) 10 x 3
DB shoulder press 7kg (x2) 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3 (find lunges much easier to do with the plate rather than dumbbells as my balance isn't great)

DB push press 7kg (x2) 10 x 3
Squats with 12.5kg DB 10 x 3

Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
DB single-leg RDL 10kg 10 x 3

Stretching

Only did 10 minutes on bike as I was out of the house since 10:30 and only had my morning porridge to eat all day.

My "fat" jeans are really loose on me, needed a belt today, OH HAPPY DAY! Anyone reading this will have to forgive my boasts when it comes to small victories like that. While my bf is 100% supportive, he has no concept of what it's like being overweight, he has never been more than 10.5 stone in his whole life, so this is the one place where I can share with people on a similar journey to me.

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3
60° push-up 10 x 3
Reverse crunch 10 x 3
Hanna side flexion (leg) 10 x 3

Russian twist with 15kg plate 10 x 3 (I don't think it will be possible to up the plate any higher because even the 15kg is awkwardly large to move with so I think once I feel ready to progress from this I will instead incorporate the twist with a lunge)

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

DB chest press 8kg (x2) 10 x 3 (all delighted with myself )
DB shoulder press 7kg (x2) 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

DB push press 7kg (x2) 10 x 3
Squats with 12.5kg DB 10 x 3

Underhand lat pulldown 30kg 10 x 3
Overhand lat pulldown 30kg 10 x 3
DB single-leg RDL 12.5kg 10 x 3 (can already feel this in my arse :P )

Stretching

So delighted with myself that I went to the gym. I was so tempted to stay at home because I was busy all day painting in the house.

I pushed myself an extra bit and I have a feeling I'll be sore tomorrow.

daenerysstormborn3

No gym tonight as I'm just in the door from a meeting and have to go walk the dogs so won't have enough time, so this week it'll be Wednesday-Sunday at the gym.

Been looking at muscleandfitnesshers.com today and have spotted a few things I might add in at the gym so going to have a look at my program tonight and move some things around.

doctorwhogirl

pixiebean22 wrote: »

No gym tonight as I'm just in the door from a meeting and have to go walk the dogs so won't have enough time, so this week it'll be Wednesday-Sunday at the gym.

Been looking at muscleandfitnesshers.com today and have spotted a few things I might add in at the gym so going to have a look at my program tonight and move some things around.

Looks like a great site! Can't wait to see how you get on!

daenerysstormborn3

I absolutely hate hate hate my arms and because of the problems with my left leg, I concentrate more on what I can do than what I can't do. So I have added in lying triceps extensions, DB lateral raises, rear delt flys and DB upright rows.

I have also added in bench squat and DB calf walk for my lower body as my left calf in particular is really damaged and I need a lot of help there.

Going to try these out tonight

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3 (these were mega hard!)

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3 (SO HARD!!)

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

That all took over 2 hours so I'm going to wait until I can shave some time off tonight's time before I add anything else new in.

Feeling pretty shattered after that!

daenerysstormborn3

Stretching

22 mins interval training on the bike

Wall squats 15 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

My arms were quite sore from yesterday but I managed a good session all the same

Time for a little motivational moment for me. Was just looking at my very first post (I know it wasn't that long ago) and it's great to see the bit of progress here and there

daenerysstormborn3

Stretching

10 mins interval training on the bike (the air conditioning thing above the bikes seemed to be broken and was blowing out hot air. I thought I was going to have an asthma attack so I couldn't do anymore on the bike.)

Wall squats 15 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

I felt like I had no energy tonight. I never usually go to the gym on a Friday because of work but because I won't be able to go between now and Wednesday, I wanted to get in a session. I'm glad I went but I was home before I realised why I felt I was lacking so much energy.

I had planned on going to the gym tomorrow but I have loads to do in town and then I have to drop the bike out to have it looked at, going to try my best to get to the gym but don't think I'll have time. Heading to Dublin on Sunday and then to Donegal on Monday until Wednesday. Unfortunately the hotel doesn't have a gym so I'll be a lazy bum until Wednesday.

daenerysstormborn3

Stretching

22 mins interval training on the bike

Wall squats 20 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

Russian twist with 15kg plate 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Stretching

Had enough time to run into the gym for an hour so just did my upper body stuff. Pleased with myself now

daenerysstormborn3

Back into the gym tomorrow after a hectic weekend. I ordered my wedding dress and my sister's bridesmaid's dress. We had a spa day in Donegal and we did lots of shopping so that was my little treat for my weeks of hard work. Managed to stay the same on the scales which I'm quite happy about considering the past few days I've had.

Back to the gym tomorrow and have my wedding dress in my sights as mega motivation

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 20 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 8kg (x2) 10 x 3 (I did these with 8kg DBs tonight by accident and couldn't figure out why they were so easy!)
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

Left out some of my leg work as my left ankle and lower leg are quite stiff and sore since I had a massage on Monday, hoping easing myself back into my routine will help.

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 20 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

Underhand lat pulldown 35kg 10 x 3

Squats with 12.5kg DB 10 x 3

Stretching

Had to leave it at that. As a consequence of the bike accident, I have a trapped nerve in my left shoulder and a lot of nerve damage to my left arm and it was giving me serious grief today, can't turn my head to the left fully at all

In a foul mood now because this is another way in which the accident is affecting my life. Rightly pissed off, I'm hoping it'll loosen up in the meantime and I can do a full session tomorrow.

daenerysstormborn3

No gym for me tonight as the snow was too bad to drive the bike so I just did a kettlebells routine that I half robbed off youtube and half made up myself. Involves 2 6kg kettlebells (I'm only sorry I didn't get heavier ones) and an aerobic step. Also did as much of my usual stuff as I could with the kettlebells and a 5kg medicine ball (again, I'm only sorry I didn't get a heavier one). Not bad, all things considered. Hope the snow pisses off now or there'll be no work tomorrow either.

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 20 x 3
Plank 30 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

Gym was absolutely mobbed tonight so I had to leave out a couple of things but happy enough with my session.
In court tomorrow and Thursday so I don't know if I'll get to the gym so I'm happy with tonight

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 30 x 3
Plank 30 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3 - someone broke the lat pulldown machine, probably be ages before it's fixed

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

I forgoed my usual step-ups and lunges in favour of.... being shown how to use the SQUAT RACK!!! May not seem like a big deal to some but considering where I was at the beginning of this log, I'm pretty chuffed with myself There was only one other person in the gym, some difference to last night, so I thought it was the perfect opportunity, just in case I made a show of myself :P

I did 5 sets of 10 reps with just the barbell itself as I was just trying to get to grips with doing it properly and keeping good "form" - I stole that word off the instructor lad :P

Seriously so happy now, nothing can kill my buzz!

Stretching

And no court today so extra yays!

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 30 x 3
Plank 30 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Squats BB only 10 x 3 (warm-ups)
Squats BB (20kg) 10kg plate (x2) 5 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 30 x 3
Plank 35 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Squats BB only 10 x 3 (warm-ups)
Squats BB (20kg) 10kg plate (x2) 5 x 3

Leg press 60kg 10 x 3

Stretching

My ankle was killing me tonight

daenerysstormborn3

Been struggling with my ankle the last 2 days, missed the gym and had physio instead. Heading away for the night in a couple of hours so hoping that the short break will help me recover properly.

daenerysstormborn3

Did my makey-uppy at home kettlebells workout last night and going to do the same tonight. Off to Paris tomorrow until Saturday, won't be back home until late on Sunday. Hoping that all the walking won't upset the various injuries too much and I can get straight back into the gym on Monday.

Going to really enjoy Paris and not punish myself too much because I never go on holiday and I've never been away with my sister before so we're going to really enjoy ourselves and then back to normality on Monday.

Weight loss is still going well, have lost another 2lbs. Since January, that's 1.5 stone that I've managed to keep off until now.

daenerysstormborn3

All the walking in Paris did me absolutely no favours whatsoever. My entire left leg and my right knee have had me in serious pain since. It doesn't help that I have to walk up and down 3 flights of stairs 25+ times a day in work. I'm having bother putting all my weight through my right knee and my left foot is constantly painful, my left knee is sore and my left hip is giving me grief too. This has obviously put a hold on the gym but I'm planning on heading in on Saturday morning (when I've a little more time to take my time) and see what I can manage. Seriously pissed off about this blip

gymfreak

pixiebean22 wrote: »

All the walking in Paris did me absolutely no favours whatsoever. My entire left leg and my right knee have had me in serious pain since. It doesn't help that I have to walk up and down 3 flights of stairs 25+ times a day in work. I'm having bother putting all my weight through my right knee and my left foot is constantly painful, my left knee is sore and my left hip is giving me grief too. This has obviously put a hold on the gym but I'm planning on heading in on Saturday morning (when I've a little more time to take my time) and see what I can manage. Seriously pissed off about this blip

How did you injure yourself in the first place? Are these injuries that you've had for a long time? Have you seen someone about them?

daenerysstormborn3

gymfreak wrote: »

How did you injure yourself in the first place? Are these injuries that you've had for a long time? Have you seen someone about them?

Read OP. I was hit by a van last April.

gymfreak

pixiebean22 wrote: »

Read OP. I was hit by a van last April.

Sorry for showing an interest. I was trying to be helpful.

daenerysstormborn3

gymfreak wrote: »

Sorry for showing an interest. I was trying to be helpful.

I don't understand. What you asked me is in the OP??