At the start of 2011 I hadn’t yet decided to participate in the Belron Triathlon, nor was I yet back to being a member of the gym. Now, 12 months later, here I am writing about my gym sessions like a dork and have a open water swim race under my belt.

I remember when going to the gym was just something I did, daily. Maybe more than once, like eating. As a competitive swimmer, waking up, burning 1000 calories and then starting my day was normal. I didn’t think about it, I just did it.

When you have the momentum, it’s easy to keep it going. It’s when you lose that momentum, when the cycle stops, that’s where it gets difficult.

My momentum stopped in 1997, maybe it was 1996. My first injury. Only someone like me could start a sentence with ‘my first’! I tore two ligaments in my ankle right before my sophomore year in high school. This meant I wasn’t able to try out for the Swim Team and I spent a semester riding a stationary bike and freezing my ankle off in an Ice bath.

From there I decided to join cross country to stay in shape – I was over swimming after 13 years of it. If you know me, I’m not a runner. That lasted a semester, 6 miles a day – 2 miles at 6:00 every morning and then 4-5 after school. I actually hated it so much that I didn’t want to go to sleep at night because I had to wake up & run. I did it though. Every day.

Off to university I go – gym included in tuition. Win. Pool – meh. So to the gym as I felt like it – decided to try the pool second semester. Joined the Swimming Club – great group of friends, great work out, fell in love with the coach – ahhh… fell out with the coach; stopped swimming – back to the gym.

Around 2000 I went to the Voodoo Festival in New Orleans, LA. So much fun. Ended the evening by crowd surfing to 311 – did such a decent job on my first try – that I got near the stage and dropped about 6ft onto dirt ground that had been stomped on all day – felt like cement. Injury number 2: Separated shoulder, cracked my shoulder bone & fractured my shoulder blade… Ahhhhh…

Needless to say, once I got out of the sling months later and did physical therapy I had lost all the muscle in my shoulder & arm I had built up over the years.

What is my point and why am I going on about all this?! Well, I’m making excuses – or am I? Ankle, shoulder in 3 places, 2 spinal surgeries… Getting fit again is hard! Injuries never fully heal and new injuries shake up old injuries. It is a pain in the ass.

So with my injuries, scar tissue, asthma, crooked knee caps and whatever the hell the pain is shooting down my hip and I look back and think (in fact have to remind myself a few times a day) – considering everything – I’m doing a pretty damn good job.

… so what I didn’t go to the gym all of December – nor have I swam since the triathlon 😉

Sept – Dec 2011 Gym sessions 

28 Sept 11Cycle to work, OT at lunch, home long way total 20minsElliptical
15
L8
Random
146 cal
2.65 kmRowing machine
1000m
5:30
10#4:
30kg x 30
(40kg x 10reps) x 3

Calves
30kg x 50 normal
30kg x 30 Toes out – cramp
10 se hold ea

Abs
15
15 sec hold

Stretch
5

10 Oct 2011
Elliptical
15
L8
Random
148 cal
2.69 km

Sit down bike
10
L8
Random
75 Cals
3.81 Km

Inner outer thigh cardio
5
L8
Random
1.97km
45 Cals

Crunches
35 on 1/2 Swiss ball
10 each med ball green
Plank 20 secs ea
Plank flat 30 secs
Rt & left crunches 30 ea

Back lifts 10

Stretch 5
L
Notes: asthma playing up

22 Oct
Elliptical
L7
Random
5k
260 cal

Bum/quads/hamstrings
30kg x 100

Deep squats
40kg (10×2)

Calves
30kg x 50Biceps
#17
6 x (2×10)
5 x 20Triceps/shoulders
#16
5x30Abs
Swiss ball crunches 30
Hold 5 secs
Rt/lft/top plank 30 sec eaAbs/back
Medicine ball legs up twists
30
Orange ball

Swiss ball back x 10

25 Oct
Elliptical
Random
L7
4.35 km
241 cals

#19
5kg (3×10)

#23
5kg (3×10)

#22
5 x10
6 x 10
5 x 10

#21
6 x 10
5×10
5×10

Crunches
30 w orange med ball
30 each side
30 reg

Pilates – opposite lifts 15 sec Ea

stretching 5mins

19 nov
Cycle
L8
30 mins
220 Cals
11 km

PowerPlate
Thighs 45 sec x2
calves 45 sec
Bum 45 sec x2
Abs 45 sec

Stretch 6 mins

21 Nov
Cycle
L8
30 mins
245 Cals
12.15 km

 

 

*Notes for Gym workouts – machine definitions:

Upper:
#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)

*photo via Courtesy- http://www.medicalbillingandcoding.org/