Post tri workouts - August/September
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 2x15 seconds Biceps 4kg ea arm 3x10 Butterfly chest/tri/shoulders 4kg ea arm 2x10 Tri 11.25 15reps Shoulder presses (up) 4kg ea arm 2x10 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 2x10 Abs/back: Leg lift 15 2x15 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 2x15 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 2x15 Calves 30 x 50 2 positions 10 sec hold x 2 positions Glutes 30 x 100 reps Abs 2x10 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 1x10 ea 1x20 ea Triceps Pulley 8.75 (4.37 ea) 1x20 1 x 10 second hold Back lifts Free 2 x 10 1 10 sec hold Abs 2x10 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 2x10 30 1x257 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 2x15 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 2x10 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)