I have no idea what I'm doing (But it's fun!)

Tea-a-Maria

Really, I just wanted an excuse to post the meme.

So..fitness. I've made a lot of stop-efforts at trying to get fit over the last year, but since the end of January I've finally gotten into a decent routine of going to the gym about 3 times a week. I've combined cardio and weights, so my average session is just shy of 2 hours including warm up and cool down. I've moved cardio outdoors as the weather has improved, so gym time is back to about an hour or so.

The stats:
Female, 24
5'5", 128lb

The goals:
I have my first 5k race in 3 weeks time and I'd like to work up to a 10k before the end of the year. As for weightlifting, I honestly don't know. I'm enjoying getting stronger and slowly but surely seeing changes in the mirror, but I have no set goal in sight.

I talked to a trainer last week about moving on to free weights from machines and I have a new programme to work on for the next 6 weeks. The idea is that I move up a kg in the dumbbells every 1-2 weeks.

02/05/16

5 mins warm up on step with 2x5kg dumbbells

Lunges 3x10 with 2x5kg dumbbells
Squats 3x10 with 1x5kg dumbbell
Machine Seated row 3x10 at 40kg
Seated chest press 3x10 with 2x5kg dumbbells
Seated front press 3x10 with 2x3kg dumbbells
Bicep curls 3x10 with 2x5kg dumbbells
Tricep dips 3x12

Then 3 circuits of the following:

15 reverse crunches
15 knee crunches
15 bicycle crunches
15 second plank into 15 second raised plank
30 second side plank on each side

The plan was to alternate between raised and normal planks 10 times after doing the holds, but I had lunch a bit too soon before the gym and it felt like a bad idea. :pac: Next time!

Gonna look up some videos just to make sure I have the form right for some of the exercises. I'm a bit unsure of the chest and front press all the time.

Tea-a-Maria

06/05/16

Same workout as above, but I included a cardio session first. 5 minutes warm up in the cross trainer, 20 minutes on the treadmill and 5 minutes cool down on the bike. Covered a little over 3k in 20 minutes, which I'm quite pleased with.

Managed to include 5 regular to raised planks at the end of each abs circuit. I'll work my way up to 10 eventually!

Also, I'm not doing reverse crunches, but rather a floor exercise where you extend your legs out and then raise them straight up. For the life of me I can't find the name of it!

Tea-a-Maria

07/05/16

5k run around Phoenix Park this evening, 31:24.

It's the route I'm running for my first race in 2 weeks so I thought I'd give it a trial run. The incline on the first half of the course is tougher than I'd thought! I'll run it another few times before race day. Would love to hit sub 30 but we'll see how we go.

Tea-a-Maria

08/05/16

Nice hour and a half long walk around Phoenix Park. That can count as my cardio.

Same resistance workout as usual. Bicep curls were tougher than usual for some reason, but I did manage my sets. Couldn't face alternating between raised and ordinary planks on my first two abs circuits, but mentally went "feck it" on the last circuit and managed 10 reps. Woo!

Tea-a-Maria

10/05/16

Week 2 of the programme, time to up the weights.

5 mins warm up on step with 2x4kb dumbbells

Lunges 3x10 with 2x6kg dumbbells
Squats 3x10 with 1x6kg dumbbell
Machine Seated row 3x10 at 45kg
Seated chest press 3x10 with 2x6kg dumbbells
Seated front press 3x10 with 2x4kg dumbbells
Bicep curls 3x10 with 2x6kg dumbbells
Tricep dips 3x14

Then 3 circuits of the following:

17 reverse crunches
17 knee crunches
15 bicycle crunches
20 second plank into 20 second raised plank - Still can't manage alternating between the two!
35 second side plank on each side

The increase was fine for all the exercises, bar the bicep curl. My form went to ****e towards the end of each set at I had to stop halfway through the third set. Will dial back to 5kg and increase the reps next time.

Managed to squeeze in 20 minutes on the treadmill too. 2 miles in 20:45. I had a Chinese yesterday which I felt particularly disgusting about today so I'm glad I made some effort towards working it off. :pac:

Tea-a-Maria

Had completely lost the will to exercise with the nice weather the last few days. Back on the wagon yesterday evening with a 5k run in 31:40.

Tea-a-Maria

16/05/16

5 mins warm up on step with 2x4kb dumbbells

Lunges 3x10 with 2x6kg dumbbells. Didn't quite manage the third set as I felt a twinge in my knee and didn't want to aggravate it.
Squats 3x10 with 1x6kg dumbbell
Machine Seated row 3x10 at 45kg
Seated chest press 3x10 with 2x6kg dumbbells
Seated front press 3x10 with 2x4kg dumbbells
Bicep curls 1x15 with 2x5kg dumbbells, 2x8 with 2x6kg dumbbells
Tricep dips 3x14

Then 3 circuits of the following:

17 reverse crunches
17 knee crunches
15 bicycle crunches
25 second plank into 25 second raised plank
35 second side plank on each side

The bicep curls felt too easy at 5kg do I opted for 6 and a lower amount of reps. I wish there was 5.5 ones!

Didn't kill myself with the core work today that's for sure. I was using my phone to time my planks, but it went missing during my session so I had to time myself. It's an old crappy phone, so hopefully someone just handed it in instead of swiping it.

Tea-a-Maria

Nice easy 5k run around the Phoenix Park tonight -33:15

Good news: My phone showed up
Bad news: I have a massive blister on my foot

Tea-a-Maria

18/05/16

5 mins warm up on step with 2x4kg dumbbells

Lunges 3x10 with 2x6kg dumbbells.
Squats 3x10 with 1x6kg dumbbell
Machine Seated row 3x10 at 45kg
Seated chest press 3x10 with 2x6kg dumbbells
Seated front press 3x10 with 2x4kg dumbbells
3x8 with 2x6kg dumbbells
Tricep dips 3x15

Then 3 circuits of the following:

17 reverse crunches
17 knee crunches
15 bicycle crunches
25 second plank into 25 second raised plank
35 second side plank on each side

Feeling good about upping my weights next time.

Tea-a-Maria

4K run in 23:53 today.

Plan is to rest tomorrow, or possibly go for a short swim, before race day on Saturday.

Meep!

Tea-a-Maria

Calcutta Run 2016 - 5K

Gross time: 32:09
Net time: 30:52

That's a personal best.

Turns out I'd been training the route in reverse! Made for a much easier race than I'd expected, a lot less uphill sections.

And now pints.

Tea-a-Maria

25/05/16

5 mins warm up on step with 2x5kg dumbbells

Lunges 3x10 with 2x7kg dumbbells.
Squats 3x10 with 1x7kg dumbbell
Machine Seated row 3x10 at 50kg
Seated chest press 3x10 with 2x7kg dumbbells
Seated front press 3x10 with 2x5kg dumbbells
Bicep curls 3x10 with 2x6kg dumbbells
Tricep dips 3x20

Then 3 circuits of the following:

20 reverse crunches
20 knee crunches
15 bicycle crunches
30 second plank into 30 second raised plank
40 second side plank on each side

This was tough going! Quite wobbly at the end of each set. The DOMS is strong today.

Tea-a-Maria

28/05/16

5 mins warm up on step with 2x5kg dumbbells

Lunges 3x10 with 2x7kg dumbbells.
Squats 3x10 with 1x7kg dumbbell
Machine Seated row 3x10 at 50kg
Seated chest press 3x10 with 2x7kg dumbbells
Seated front press 3x10 with 2x5kg dumbbells
Bicep curls 3x10 with 2x6kg dumbbells
Tricep dips 3x20

Then 3 circuits of the following:

20 reverse crunches
20 knee crunches
15 bicycle crunches
30 second plank into 30 second raised plank
40 second side plank on each side

Not nearly as tough going as last time, but we'll see how the muscles feel in the morning.

Tea-a-Maria

I wish I could say I've just been tipping away at my fitness and I just haven't been updating this, but sadly study for exams and a holiday put paid to that. I came back from holidays on 10 July, having gained about 5lbs. I tried to get back into the swing of things with my gym but was seriously disheartened with the loss of fitness I'd suffered in six weeks. I messed around with my old routine for about a week and got back into running. I had to dial back my run to 3.5km and actually had to stop halfway through for a minute on my first run back but I'm going to put that down to the heat.

I've revamped my eating since I came home, which is already starting to pay dividends, I'm down about 2.5 lbs. Ive cut back to 1,500 calories per day and am trying to follow an 80/20 rule for healthy eating. The Chinese I bought last night has blown that 20 out of the water for this week, but anyway!!

Fitness wise, my immediate goal is to just try and get back into shape and build back up to 5km in the running. I have an event coming up in 8 weeks that I'd like to look and feel good for and I'm hoping a consistent effort in that time will pay dividends. I'm trying to get in the habit of morning gym work and I've started a new 4 day routine which is a 2 day split of upper body/cardio and lower body/core. Since I'm weeny with weights again, I've told myself I'll really focus on getting good form this time around.

Here's this week's upper body:

5 mins cross trainer warm up
Assisted press ups 3x10
Seated Cable Row - 3x10 at 45kg
Dumbbell Fly - 3x10 at 5kg
Shoulder Press -3x10 at 4kg
Bicep Curl - 3x10 at 5kg
Triceps Dip - 3x12

HIIT Cardio - 10 mins (1 min fast, 1 min slow)

And here's this week's Lower body/Core:

5 mins cross trainer warm up
Box jump 3x10
Squat - 3x10 with 5kg Dumbbells
Lunge - 3x10 with 5kg Dumbbells
Leg Stiff Deadlift - 3x10 with 5kg Dumbbells
Calf raise - 3x10
Leg press - 3x10 at 80kg

Then 3 circuits Of:
Leg Extension - 3x10
Crunches - 3x10
Medicine Ball Twist -3x10
Plank - 30 secs
Side Plank - 30secs each side

I'm also hoping to get in a longer run this weekend. I think I'm up for 4km again and hopefully I'll be back to 5km soon.

To the gym!

Franz kafka

Ever try rucking
It works wonders FK

Tea-a-Maria

30 minute run this morning. Google maps tells me I covered 4.73km. Nearly back up to 5k! Woo!

Tea-a-Maria

Mon 01/08/16

5 mins cross trainer warm up
Assisted press ups 3x10
Seated Cable Row Machine - 3x10 at 45
Dumbbell Fly - 3x10 at 5kg
Shoulder Press -3x10 at 4kg
Lat Pulldown Machine - 3x10 at 40
Bicep Curl - 3x10 at 5kg
Triceps Dip - 3x12

HIIT Cardio - 1min15sec fast, 45 sec slow x 7

Tea-a-Maria

5 mins cross trainer warm up

Squat - 4x10 with 5kg Dumbbells
Lunge - 3x10 with 5kg Dumbbells
Leg Stiff Deadlift - 1x10 with 5kg Dumbbells. 2x10 with 6kg dumbbells
Calf raise - 3x15
Leg press - 4x10 at 80kg

Then 3 circuits Of:
Leg Extension - 12 reps
Crunches - 12 reps
Medicine Ball Twist -10 reps
Plank - 30 secs
Side Plank - 30secs each side

So very weeny..

Tea-a-Maria

Thursday 04/08/16

5 mins cross trainer warm up
Assisted press ups 3x10
Seated Cable Row Machine - 3x10 at 45
Dumbbell Fly - 3x10 at 5kg
Shoulder Press -3x10 at 4kg
Lat Pulldown Machine - 3x10 at 40
Bicep Curl - 3x10 at 5kg
Triceps Dip - 3x12

HIIT Cardio - 1min fast, 30sec slow for 15 mins

The cardio was tough going, but I feel great now! Upped the speed and gradient to make it a bit tougher too.

Tea-a-Maria

06/08/16

5 mins cross trainer warm up
Box Jump 3x10

Calf raise - 3x15
Leg stiff deadlift - 3x10 with a 10kg barbell
Squat - 3x12 with 5kg Dumbbells
Lunge - 3x12 with 5kg Dumbbells

Tricep extension - 3x12 with 5kg dumbbell
Bicep curl - 3x12 with 5kg dumbbell
Leg press - 3x12 at 80kg
Lat Machine - 3x12 at 40
Shoulder press - 3x12 with 4kg Dumbbells
Tricep dip - 3x12

Then 3 circuits Of:
Leg Extension - 12 reps
Crunches - 12 reps
Medicine Ball Twist -12 reps
Plank - 35 secs
Side Plank - 35 secs each side

Nice looking arms have always been an ambition, so I threw some upper body exercises into my leg and core day. Gotta be consistent.Gotta believe it'll pay off.

Will up weights next week.

Tea-a-Maria

Monday 08/08/16

5 mins cross trainer warm up
Assisted press ups 3x10

Seated Cable Row Machine - 3x10 at 50
Dumbbell Fly - 3x10 at 6kg
Shoulder Press -3x10 at 5kg
Tricep Extension -3x10 at 6kg
Bicep Curl - 3x10 at 6kg
Triceps Dip - 3x12
Lat Pulldown Machine - 2x10, 1x8 at 50

HIIT Cardio - 1min fast, 30sec slow for 15 mins

Feeling slightly less weenie..Weights were manageable, but definitely tough going on the third set. Failed my lat pull downs. Upping weights every two weeks feels like a good progression so I'm going to aim for that.

Tea-a-Maria

5 mins cross trainer warm up
Box Jump- 3x10

Squat - 3x10 with 6kg Dumbbells
Lunge - 3x10 with 6kg Dumbbells
Leg Stiff Deadlift - 1x10 with 6kg Dumbbells. 2x10 with 7kg dumbbells
Calf raise - 3x20
Leg press - 3x10 at 100kg

Then 3 circuits Of:
Leg Extension - 15 reps
Crunches - 15 reps
Medicine Ball Twist -12 reps
Plank - 40 secs
Side Plank - 40secs each side

Muddled around with a machine for my hamstrings, but it wasn't really working. Think I'll stick to stiff leg deadlifts, even though I'm nervous of my back while doing them,

Tea-a-Maria

Thursday 11/08/16

Decided to add an extra set to my exercises...with mixed results.

5 mins cross trainer warm up
Assisted press ups 3x10

Seated Cable Row Machine - 4x10 at 50
Lat Pulldown Machine 1x10 at 50: Too heavy! 3x10 at 40
Dumbbell Fly - 4x10 at 6kg
Bicep Curl - 2x10 at 6kg, 1x8 (Fail) 1x7 (Fail)
Shoulder Press -2x10 at 5kg, 1x8 (Fail) 1x10
Triceps Dip - 4x12

HIIT Cardio - 1min fast, 30sec slow for 15 mins

Think I'll stick to 3 sets for now. Or else maybe go for longer rest periods..

Tea-a-Maria

5 mins cross trainer warm up
Box Jump- 3x10

Squat - 3x12 with 6kg Dumbbells
Lunge - 3x12 with 6kg Dumbbells
Leg Stiff Deadlift - 3x12 with 7kg dumbbells
Calf raise - 3x20
Leg press - 3x12 at 120kg

Then 3 circuits Of:
Leg Extension - 15 reps
Crunches - 15 reps
Medicine Ball Twist -12 reps
Plank - 40 secs
Side Plank - 40secs each side

Tea-a-Maria

5km run this morning in 34 minutes. Definitely a bit tougher than I remember, but I'm delighted I'm back up to that distance again. I think the interval training has helped with my running.

So, one month after climbing back on the wagon, I'm pretty pleased with my progress. I've dropped 4lbs, and I can see a difference in my progress photos. The split in my gym work is helping to keep my interest rather than just the same shtick three times a week. My physique isn't quite what it was back in May, but I'm sure that'll come too in time.

Tea-a-Maria

Monday 15/08/16


5 mins cross trainer warm up
Assisted press ups 3x10

Despite last week's mixed results, I decided to go for a fourth set again. Went a bit better this time.

Lat Pulldown Machine - 4x12 at 40
Dumbbell Fly - 4x12 at 6kg
Seated Cable Row Machine - 4x12 at 50
Shoulder Press -3x12 at 6kg, 1x8 (Fail)
Bicep Curl - 3x10 at 6kg
Triceps Dip - 4x15

HIIT Cardio - 1min fast, 30sec slow for 15 mins

Was it feeling it on the bicep curls today, but other than that, felt good.

Tea-a-Maria

Wed 17/08/16

5 mins cross trainer warm up
Box Jump- 3x10

Squat - 4x12 with 6kg Dumbbells
Calf Raise - 3x15 with 6kg Dumbbells
Lunge - 4x12 with 6kg Dumbbells
Leg Stiff Deadlift - 4x12 with 7kg dumbbells
Leg press - 4x12 at 120kg

Then 3 circuits Of:
Leg Extension - 15 reps
Crunches - 15 reps
Medicine Ball Twist -12 reps
Plank - 40 secs
Side Plank - 40secs each side

Weights felt light on the leg exercises, but my form felt good, so happy out. Was debating going for 4 sets on the core, but decided to leave it in the end. I still find this circuit tough going if I leave minimal rest periods in between.

Stating to see a difference on my waist and obliques.

Tea-a-Maria

Fri 19/08/16

Upper body day. I've no access to a gym for the next few days so I opted to drop the HIIT and throw in a few leg exercises instead.

5 mins cross trainer warm up
Assisted press up 3x10

Lat pull down machine-4x12 at 40
Dumbbell Fly - 4x12 with 6kg dumbbells
Shoulder Press - 4x12 with 5kg dumbbells
Seated Cable Row - 4x12 at 50

Bicep curl - 4x12 with 6kg dumbbells
Squat - 4x12 with 1 6kg Dumbbell

Triceps Dip - 4x15
Lunge - 4x12 with 6kkg Dumbbells

Curls and shoulder press were tough. Not sure I'm ready to progress on them yet. Might dial back the reps with a heavier weight and try three sets next week and see how I go.

Hoping to get a run and some core work in this weekend.

Tea-a-Maria

5km run this morning. Forgot to bring a watch so no idea what time! All I know is it'll act as damage limitation on all of Mammy's cooking.

Tea-a-Maria

Tue 23/08/16

5 mins cross trainer warm up
Box Jump- 3x12

Calf Raise - 3x20 with 6kg Dumbbells
Leg Stiff Deadlift - 1x10 with 10kg barbell, 3x10 with 12kg barbell

Squat - 4x12 with 7kg Dumbbells
Lunge - 3x12 with 7kg Dumbbells
Leg press - 3x10 at 6 on machine (no idea what weight)

Then 3 circuits Of:
Leg Extension - 20 reps
Crunches - 20 reps
Medicine Ball Twist -15 reps
Plank - 25 secs into 25 sec raised plank
Side Plank - 50secs each side

Core work was hard. Squats felt good but don't want to get ahead of myself on weights.

Tea-a-Maria

Wed 24/05/16

Fri 19/08/16

Upper body day. I've no access to a gym for the next few days so I opted to drop the HIIT and throw in a few leg exercises instead.

5 mins cross trainer warm up
Assisted press up 3x12

Seated Cable Row-4x10 at 60
Dumbbell Fly - 3x10 with 7kg Dumbbells
Lat Pulldown Machine - 3x10 at 50
Shoulder Press - 3x10 with 6kg Dumbbells
Tricep Extension - 3x10 with 6kg Dumbbell
Bicep Curl - 1x10, 2x8 with 7kg Dumbbells
Tricep Dip - 3x12

HIIT treadmill - 15 mins 1 min fast, 30 sec slow

Still crap at bicep curls, but think it was worthwhile to up the weight. Shoulder press definitely required more concentration than usual! Nearly mangled my shoulder when I raised the weights at first but once I focused, the sets were fine.

Tea-a-Maria

Mon 29/08/16

5 min cross trainer warm up
Box Jump 3x12

Calf raise - 3x20 with 6kg Dumbbells
Stiff Leg Deadlift - 3x12 with 8kg Dumbbells
Lunges - 3x12 with 7kg Dumbbells
Squat - 3x12 with 7kg dumbbell
Leg Press -3x12 at 6 on machine

3 circuits of:
Leg raise X 20
Knee crunch x 20
Medicine v ball lift x15
25sec plank into 25 sec raised plank
50 sec side plank each side

Tea-a-Maria

The 30/08/16

5mins cross trainer warm up
Assisted press up 3x12

Seated Cable Row - 3x12 at 60
Shoulder Press - 3x12 with 6kg dumbbells

3 superset of:
Bicep Curl - 10 reps with 7kg dumbbells
Triceps dip - 12 reps

Chest press - 2x12, 1x10 with 7kg dumbbells
Lat pull down 2x12,1x10 at 50

Morning workout, not sure if that impacted on performance. Doing chest press after biceps and triceps was a bad idea. Struggling on some if the weights but I'm not sure if that's just that I do better on whatever weight I start with first!

Tea-a-Maria

Wed 31/08/16

5k run in 32.51

Tea-a-Maria

Welp, Electric Picnic blew a giant whole in my exercise regime and I have eaten a lot of ****e in the last week. Thankfully there doesn't seem to be too much damage on the scales, but I definitely feel sluggish.

Started back into exercise again with a 5km run. 32:58. Went too fast at the start and was suffering for it at the end! Probably didn't take on enough water either. Ah well.

Plan is to hit the gym tomorrow. Might try and mix up my routine a bit, finding it hard to get motivated to go back to what I was doing before. Think I need a concrete short/medium term goal to keep me motivated.

Tea-a-Maria

Mon 11/09/16

5 min cross trainer warm up
Box Jump 3x10

Lunges - 3x10with 7kg Dumbbells
Squat - 3x10 with 7kg dumbbell
Calf raise - 3x15 with 6kg Dumbbells
Stiff Leg Deadlift - 3x10 with 7.5kg Dumbbells
Leg Press -3x10 at 140 on machine

3 circuits of:
Leg raise X 20
Knee crunch x 20
Medicine v ball lift x15
20sec plank into 20sec raised plank
40 sec side plank each side

Was certainly not feeling it today. Didn't get the best nights sleep and was half asleep at the gym. Reminiscent of a new born calf while trying to do my lunges, losing my balance constantly.

Tea-a-Maria

Got pulled into a 5km race for work last minute. Chip time was 29:36.

Sub-30. Woo!

Tea-a-Maria

I had fallen off the wagon a bit in terms of going to the gym, due to lack of motivation. Decided to get a session with a trainer in the gym and get a new programme to get me back on track.

I'm keeping the legs/core and upper body/cardio split, but I've started some barbell work (just the bar,no weight) and some new machines. Basically it's all movements I haven't done before to mix things up. I did some leg work yesterday. Definitely need to practice a bit, my back was quite sore from squats rather than my legs so I think I need to work on form.

Tonight was upper body and core. I've had bad workouts where I wasn't feeling it, or just finding it tough going, but I've never been as close to bawling as I was tonight. Just felt completely inadequate trying out my new programme. Part of it was overestimating weights with the trainer, but mostly it's that I couldn't actually do some of the exercises I was given. I've a breakdown below.

10 minutes warm up cross trainer

Dumbbell Back Row - 4x8 with 8kg dumbbell This was fine
Cable Chest Press - 4x8 at 20lb - Tough going, struggled to finish my sets
Cable Shoulder Press - 4x8 at 20lb - Failed on the last set, found this hard
Cross Cable Machine Bicep Curl - 4x8 - Messed around with different heights and weights since I was getting used to this
Cross Cable Machine Tricep Extensions - 4x8 at 20lb - This was ok
Back row Machine - 2x8 at 30lb, 2x8 at 20lb - Starting weight was too much, but 20lb felt a bit light. I'm conscious of the fact that the lower reps means I should be going for higher weights, so having to drop made me feel a bit ****ty.

Core work - Arrrrrgh

Meant to be 3 sets of the following:

Fit ball Plank - 30secs - No issue here
Fit ball pass from head to legs - 10 reps. - Nope! Could barely manage 5 on my third attempt and performed this exercise with all the graze of a drunken elephant. I kept dropping the damn ball.
Side Plank with Crunches - 10 each side - In terms of strength, I could manage this, but my foot kept slipping so I was dropping halfway through the reps
Crunches with 5kg weight - 15 - Found this very tough going at the end.

So yeah, not the best start. Need to dust myself off and dial back on the weights. And look up a lot of videos for proper form!!

Tea-a-Maria

5km run - 37 minutes

Time for new shoes methinks. My current ones are giving me blisters.

Tea-a-Maria

Legs and core day on the new programme, went better than last time.

5 mins cross trainer warm up

Leg Press - 4x8 at 25kg
Hamstring Curl - 4x8 at 20lb
Back squat - 4x8 with bar
Deadlift - 4x8 with bar

3 sets of:
Fit ball plank - 30secs
Arm to leg fit ball raise -5ish (was meant to aim for 10!)
Side plank with crunch - 10 each side
Knee crunches with 5kg weight - 15

Form felt better on the squats today, but still a bit dodgy on the deadlift. Not really feeling the burn in the right places to make me think I'm doing it right.

Also, fit ball passes can die in a fire. They require a level of coordination that I do not have and am not inclined to practice. Any alt ab exercise suggestions welcome.

Tea-a-Maria

10 minutes warm up cross trainer

Dumbbell Back Row - 4x8 with 8kg dumbbell
Cable Chest Press - 4x8 at 20lb
Cable Shoulder Press - 4x8 at 15lb
Cross Cable Machine Bicep Curl - 4x8 at 20lb
Cross Cable Machine Tricep Extensions - 1x8 at 20lb, 1x8 at 22.5, 2x8 at 25lb
Back row Machine - 4x8 at 30lb

Getting in to the swing of the new programme. Weights are feeling good, but the back row is tough going.

Tried a bit of interval training on a bike at the end, was going to aim for 15 mins, but gave up after 5. The extra resistance was too much. Pints last night probably didn't help either! My goal was to get the upper body stuff in though so overall I'm happy.

Tea-a-Maria

6.5km run in 43.10

Bought new runners today and gave them a test run.

Wasn't planning on doing a long run today, but felt really good, this evening, in an everything's clicked kind of way, so I decided to extend it a bit. Honestly felt I could have gone further, but I didn't want to overdo things.

Tea-a-Maria

5 mins cross trainer warm up

Leg Press - 4x8 at 50kg
Hamstring Curl - 4x8 at 20lb
Back squat - 4x8 with bar
Deadlift - 4x8 with bar

3 sets of:
Fit ball plank - 30secs
Arm to leg fit ball raise -8
Side plank with crunch - 10 each side
Knee crunches with 5kg weight - 15

Deadlifts are great. Nice to have an exercise ae that works so many areas. Whacked my head off the bar when finishing my third squat set. A kind soul helped put it back and asked if I was alright.

Thought to swap out the fit ball passes and try something else, but stuck with them. Managed to get 8. While I'm still not doing them 100% right, at least I have the basic coordination down now! Progress!

Tea-a-Maria

5 minutes warm up cross trainer

Dumbbell Back Row - 4x8 with 8kg dumbbell
Cable Chest Press - 4x8 at 20lb
Cable Shoulder Press - 4x8 at 15lb
Cross Cable Machine Bicep Curl - 4x8 at 20lb
Cross Cable Machine Tricep Extensions - 1x8 at 20lb, 4x8 at 22.5lb
Back row Machine - 4x8 at 30lb

10 mins interval training on a spin bike. 20secs fast, 40secs slow.

Tea-a-Maria

5.5km run in 38:56

Tea-a-Maria

5 mins cross trainer warm up

Leg Press - 4x8 at 50kg
Hamstring Curl - 4x8 at 20lb
Back squat - 4x8 with bar
Deadlift - 4x8 with bar

3 sets of:
Fit ball plank - 30secs
Arm to leg fit ball raise -8
Side plank with crunch - 10 each side
Knee crunches with 5kg weight - 15

Tea-a-Maria

5 minutes warm up cross trainer

Dumbbell Back Row - 4x8 with 8kg dumbbell
Cable Chest Press - 4x8 at 20lb
Cable Shoulder Press - 4x8 at 15lb
Cross Cable Machine Bicep Curl - 4x8 at 20lb
Cross Cable Machine Tricep Extensions - 1x8 at 22.5lb, 4x8 at 25lb
Back row Machine - 4x8 at 30lb

15 mins interval training on a treadmill - 30secs fast 1 min slow

Squat rack was free so I also did 4x8 with just the bar. Think the issue before was that I wasn't keeping my feet far enough apart. Starting to feel the strain now, so I can finally get the hang of it and hopefully start adding weight on a few weeks.

Tea-a-Maria

7.08km/4.32 mile run (so Google maps tells me anyway) in 44.28

5miles is within sight!

Tea-a-Maria

5 mins cross trainer warm up

Leg Press - 4x8 at 50kg
Hamstring Curl - 4x8 at 20lb
Back squat - 4x8 with bar
Deadlift - 4x8 with bar

3 sets of:
Fit ball plank - 30secs
Arm to leg fit ball raise -8
Side plank with crunch - 10 each side
Knee crunches with 5kg weight - 15

Tea-a-Maria

5 minutes warm up cross trainer

Dumbbell Back Row - 4x8 with 8kg dumbbell
Cable Chest Press - 4x8 at 20lb
Cable Shoulder Press - 4x8 at 15lb
Cross Cable Machine Bicep Curl - 4x8 at 20lb
Cross Cable Machine Tricep Extensions - 4x8 at 25lb
Back row Machine - 4x8 at 30lb

20 mins interval training on a treadmill. 30secs fast, 1 min slow

Think I'll be able to up the weights on the back work next week. Tried back rows with a 9kg dumbbell and felt ok. Shoulders and chest however will need a bit more practice before progression!

Think I might switch back to Dumbbells on the biceps and triceps too. Don't really think I'm working the muscles as well as I could be with the machines,

Tea-a-Maria

5 mins cross trainer warm up

Barbell Back Squat -3x8 with bar, 1x8 with bar plus 5kg
Deadlift - 1x8 with bar, 3x8 with 5kg
Leg Press - 4x8 at 50kg
Hamstring Curl - 4x8 at 20lb

3 circuits of:
Fitball plank - 30secs
Fitball pass -10
Side plank with crunches - 10 each side
Knee crunches with 5kg weight - 15

Nice to finally add a bit of weight. Think the from is starting to come right so I'll ease into it. No idea if 5kg is a decent progression or not, but it definitely made it tougher so I'll work at that weight for a week or two and see how things go.