Keeping with my new tradition, here are my workout stats from January through April, 2012 and while I don’t find using notes on my iPhone the most ideal template, it’s been invaluable for my sessions – being able to keep track of my reps & weight has come in handy on more than one occasion. This also helps you to ensure you workouts are somewhat streamlined – and also a great way to notice if you’re improving.

Due to some injury issues I haven’t  been as much this month as I would have liked – I took two weeks off – but in other news – I’ve gotten back in the pool! It’s been almost a year since I participated in the Virgin London Triathlon on behalf o Belron and I’ve finally gotten back in the water (beacuse of certain injuries, I needed a break from machines & weights).

It’s actually quite interesting and funny in a way, that each time I’m injured, including the actual break , the one thing I turn to is the pool.

Below is my updated workout lists, post boozy Christmas, a holiday to New York and New Years parties. My goals:

  • To rebuild my back muscles
  • Tone my legs, bum & tum
  • Reduce fat
For injuries, my goals/issues are:
  • Tight quads & IT bands that need to be reduced – this affects the quads, knees and hips (even walking induces pain & swelling!)
  • Tendentious in my left arm (apparently I should also type less – ahem.)
  • Spasm/tension muscle issues in right shoulder/neck
  • Residual back pain
  • Residual broken shoulder issues
The latter means that part of my gym sessions are aimed at physical therapy (physio) type activities.

Jan – April 2012 Gym sessions

7 Jan 2012
Stretch 5minsCycle
L8
31mins
265 Cals
13 k8 Jan 2012
Stretch 5minsCycle
L8
31mins
265
13Back crunches
10
10kgIncline crunches
10 normal
5 ea sideKnees up abs
10
10 sec hold

14 Jan 2012
Notes: Asthma trouble, No water

Stretch 5mins

Elliptical
L8
15 mins
165 Cals
1.82 km

Cycle
L8
20mins
167
8.20 km

Biceps
Both
6.25 x 20

Triceps
Both
8.75 x 20

Crunches
30 full
30 lower
Purple med ball twist
10 ea side

Bum/hamstring crunches
50 @ 30kg

Squats
30 @ 40 kg

Calves
30 @ 30

Pain: 3.5/10

16 Jan 2012
Notes: light sensitive headache
Wheezing

Elliptical
Random
L8
20.5mins
200 Cals
3.83 Km

Cycle
Random
L8
10 mins
88 Cals
2.75 miles

#20 Lat pulldown (back & biceps)
3 @ 10 ea
L5

#16 Tricep press (Tricep & front of shoulder)
30 reps
L5

#14 abs
30reps
L3

#23 chest press
1 x 10 @ L4
2 x 10 @ L5

21 Jan 2012
Notes: light headed, shaky – less cardio; weight focused

Cycle
15mins
Random
L8
6.12km
121 Cals

#20 Lat pull-down (back & biceps)
3 @ 10 ea
L5

#16 Tricep press (Tricep & front of shoulder)
30 reps
L5

#14 abs
30reps
L3

#23 chest press
3 x 10 @ L5

#19 seat row
3 x 10
L5

Leg press – squats
10 @ 30
2 x 10 @ 40

Calves
30 second hold – 40

#8 quads
2 x 10 @ 15
10 sec hold

Lower back
2 x 10 @ 12.5
1 x 10 @ 15

Stretching

25 Jan 2012
Random
L8
147 Cals
7.18km

Stretching
5 mins

50 crunches
20 v scissors
50 rt side
50 lft side
30 second plank

#19 seat row
3 x 10
L5

Lower back
3 x 10 @ 15

28 Jan 2012
Sick

Cycle
Random
L8
236 Cals
11.59 km

#19 seat row
3 x 10
L5

#13 chest press
10 @ 10.5
2 x 10 @ 15

Crunches 20

Stretch 5mins

20 Feb 2012
Holiday workouts
Cycle
Random
20mins
L 3-7
~ 120 Cals

23 Feb 2012
15 cardio
5 stretch
90 crunches (front, both sides)
40 sec Planck
2 sets x 10 ea 15kg chest press (inwards)
3 sets 10 20kg lat pulls

3 March 2012
Cycle
30  Mins
Random
L7
227 Cals
11.40 Km

15 V’s
35 crunches rt & left
30 sec plank x 3

Stretch 5 mins

Opp leg arm lift (Pilates)

Leg press – squats
30 @ 40
20 mini @ 50

#3 glutes/hamstrings
30 @ 20kg ea side

#22 leg curl
10 @ L6
10 x 2 @L7

10 March 2012

Weigh in: 56kg/8st 12

15 mins
Stretching
Quad rolls *ouch*
Hip rolls *ouch*

Elliptical
Random
L8
Backwards
15.30 mins
139 Cals
2.21km

Cycle
Random
L8
15mins
120 Cals
5.87 km

Arms
#33 Pulldown – back
10 @ 15kg
10 x 2 @ 20kg

10 March 2012 cont:#19 seat row
3 x 10
L5#14 abs
30reps
L3
10 sec hold#23 chest press
3 x 10 @ L5Tricep curls
15 @ 11.25Bicep curls
15 ea 6kgShoulder raises
3 ea side
Hold for 5secs
6kg

Leg lifts/bum up/Lower back
2×10
10 sec hold *ouch*

15 V’s
35 crunches rt & left
30 sec plank x 311 March 2012

15 mins
Stretching
Quad rolls *ouch*
Hip rolls *ouch*

11 March 2012

Elliptical
Random
L8
Backwards
15.30 mins
150 Cals
2.69 km

Cycle
Random
L8
15mins
103  Cals
8.81 km

Legs/bum
#3 glutes/hamatrings
30 @ 20kg ea side

#22 leg curl – hamstrings
10 x 3 @L7

#4 Calves only
25 x 30 kg Straight
25 x 30 kg Out

Abs
35 Center crunches
30 side to side – orange med ball
Plank w orange med ball
straight
30 seconds

17 March 2012
Cycle
Random
L8
30 mins
10.7 km
227 Cals

Elliptical
10
Random
L8
1.66 km
100 Cals

15 mins
Stretching
Quad rolls *ouch*
Hip rolls *ouch*

Abs
1/2 Swiss ball
30 crunches
45 sec plank
30 sec side planks – Both

20 March 2012
Cycle
Random
L8
30 mins
11.20 km
239 Cals

Elliptical
Random
L8
10 mins
1.69 km
100 cals

24 March 2012
Notes: sore, sore back – rt side

Elliptical
Random L8
25 mins
4.33 Km
243 Cals

Cycle
Random
L8
15mins
120  Cals
5.50 km

Back crunches
Swiss ball
2 x 10
Hold 2×10

Swiss ball crunches 35
Rt & left 35 ea

Bicycle 30

Stretch 15

April 1st 2012
Elliptical
Random
L8
25 mins
245 Cals
4.4km

Cycle
Random
L8
15 mins
126 Cals
5.85km

Quad/hamstring stretches
Thigh rolls
10mins

Abs
Side to side – orange med ball – 40
crunches on half Swiss – 30
Front plank half Swiss 40sec
Side plank half Swiss 30 sec ea
*Side leg lifts – need to build up strength here!*

Chest press #37
3 x 10 @ 15kg

Triceps #36
25 @ 10kg

Lats #35
3 x 10 @ 20kg

Bicep curls
Free weights
20 ea 6kg

#22 leg curl
10 @ L6
10 x 2 @L7

Legs/bum
#3 glutes/hamatrings
30 @ 20kg ea side

#1 abductor
30 @ 25 kg

#2 adductor
50 @ 20kg

7 April 2012
Swim
Notes: first swim since Tri – July 30th 2011; All with flip turns
30 laps
1 x 200 Free
3 x 100 Free & BS
1 x 200 Free
1 x 50 Free & BS

11 April 2012
Swim – 32 laps
1 x 250
1 x 150
2 x 50 sprint
2 x 100
2 x 50

15th April 2012
Swim 36 laps
Sprint intervals
1×500
1×100 3 bs
1x 800
1 x 100 1 bs 1 wd

29th April 2012
Notes: After a 2 week injury break

Elliptical
30 mins
283cals
4.95km

Stretch
10

Crunches
Swiss: 40, 20 sec hole ea leg
Plank front, sides 30 sec ea
Side crunches 35 ea

Bum leg lifts 30 ea

Swiss ball back crunches
15
Hold 10

Biceps
6kg
3 sets 10 each arm

Shoulders
6k side stretches x 2 (3sides)
Shoulder raises 3 x 10

Bicep press
6kg
3×10 ea

Bike
Random
L8
15 mins
121 Cals
5.88 Km

5 Cartwheels
3 Handstands

Weight update: 9 stone (57 Kg)

*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
#33: Arm pulldown

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