The Triathlon happened. It was amazing and while I was thinking during the end “I’m never doing this again…”, every time I think back I think I want to do it again!

I really need to dedicate an entire post to how it made me feel, the emotions and how I feel it brought me full circle and I could and should actually be proud of myself.

Though I don’t have a particular goal now, such as a mega event, I have continued to track my workouts – trying to stick with at least two a week – surprisingly thought, I haven’t swam since the event…

How’s that going? Well I’m still between 8.8 – 9 stone – which I’m happy with. I’m focusing a lot on toning in some areas over muscle build. I’m having difficulty concentrating, which means I often need to switch activities every 20 minutes, but I’m working on building up stamina and power on the cardio machines. My workouts consist of 30-40 minutes of cardio followed by 20 mins of muscle focus.

There is definitely a difference in my tone, which is good and I’m getting compliments, which is great – I just have to keep at it because it takes only a few days of doing nothing to start seeing negative results and a couple of weeks to get back into shape! My goal is to not take any backwards steps.

6 August 2011
Elliptical
L7
Random
25mins
227 Cals
3.80 KmStretch 5minsAbs/back:
Leg lift
15
2×15 seconds
Biceps
4kg ea arm
3×10

Butterfly chest/tri/shoulders
4kg ea arm
2×10

Tri
11.25
15reps

Shoulder presses (up)
4kg ea arm
2×10

Bike
23 mins
Random
L8
166 Cals
7.53 Km

15 August 2011
Post week-long neck spasm
Cycle
L8
Random
30 mins
7km
233 cals

Biceps
4kg 2×10

Abs/back:
Leg lift
15
2×15 seconds

20 August 2011
20 mins
Elliptical
Random
L9
3.47km
200 Cals

Glutes
30 x 100 reps

Calves
30 x 50 2 positions
10 sec hold x 2 positions

Lats
20 x 2 x 15ea

Abs/back:
Leg lift
15
2×15 seconds

Cycle
L9
Random
20 mins
7km
233 cals

1 Sept 2011
Elliptical
L7
Random
20mins
185Cals
3.5Km

Row
1100m
56cal
6.5 mins

#16 shoulders & tri
5
2×15

Calves
30 x 50 2 positions
10 sec hold x 2 positions

Glutes
30 x 100 reps

Abs
2×10
1 x 15 sec hold

4 Sept 2011
Stretch 5

Elliptical
L7
Random
20mins
140 Cals
3.5Km

Cycle
L7-9
Random
20 mins
8.2 km
164 cals

Biceps
Free weights
4kg
1×10 ea
1×20 ea

Triceps
Pulley
8.75 (4.37 ea)
1×20
1 x 10 second hold

Back lifts
Free
2 x 10
1 10 sec hold

Abs
2×10
1 x 15 sec hold
Notes:
2x coffee
Protein carb free b’fast

Calves
30 x 50 2 positions
10 sec hold x 2 positions

Glutes
30 x 100 repsSquat
40
2×10
30
1×257 SEPT 2011
Cycle to & from workElliptical
L7
Random
20mins
186 Cals
3.28 Km

Cycle
L7-8
Random
20 mins
6.39 km
138 cals

11 Sept 2011
Elliptical
L7
Random
25mins
236 Cals
4.23 Km

Stretch
5mins

Abs
50 x crunches
25 RT 15 sec plank
25 lft 15 sec plank

Triceps
8.75 x 20
10 sec hold

Biceps
3kg
30 ea

Shoulder raises
3kg
20 ea

Cycle
L7-8
Random
15 mins
5.73 km
113 cals

Inner/outer cardio
5 mins
L7
1.8 kn
43 Cals

Notes:
No inhaler
Weigh in 8.8

13 Sept 2011
Bike
20
L5
intervals
4.95 km
191 Cals

Crunches
50

Pushups – full
10

Notes:
No inhaler
Hotel gym
Red bull

18 Sept 2011
Elliptical
L8
Random
25mins
220
4.09 Km

Stretch 5

Tri
8.5 x 20 (4.25 ea)
20 sec hold

Cycle to & from OT

Biceps
4kg
30 ea

Bicycle crunches
60

Leg lifts
Till burn ea

Inner/outer cardio
5 mins
L9
High interval
1.95 km
44 Cals

Abs
2×15
1 x 15 sec hold

Lunges 5 ea

Notes:
No inhaler – needed!
Weight 8 St 9

21 Sept 2011
Elliptical
30 mins
Random
L8
5.12km
293

Biceps
4kg ea
30 ea

Shoulder raises
4kg ea
10 ea
5kg
2×10

Back lifts
3 x 10
5kg weight


Upper:
*Notes for Gym workouts – machine definitions:

#20 – lat pulldown (lays & biceps)
#23 – chest press (shoulders, pecks & triceps)
#14 – abs
#19: Seated Row (lats – upper & lower, biceps & shoulders)
#6: lower back: settings #2 on both

Lower:
#18: squat (glutes & hamstrings)
#22: seated leg curl (hamstrings)
#21: seated leg extension (quads)
#4: Lying down squat machine (glutes, Hamstrings, Quads)