Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
I have no idea what I'm doing (But it's fun!)
-
02-05-2016 11:10PM#1Really, 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.3
Comments
-
-
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.
0 -
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!0 -
-
-
Advertisement
-
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. 0 -
-
-
-
-
Advertisement
-
-
-
-
-
-
-
-
-
-
-
Advertisement
-
-
-
-
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. 0 -
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. 0 -
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. 0 -
-
-
-
Advertisement
-
Advertisement