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
- 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
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 Stretch 5mins Elliptical Cycle Biceps Triceps Crunches Bum/hamstring crunches Squats Calves Pain: 3.5/10 16 Jan 2012 Elliptical Cycle #20 Lat pulldown (back & biceps) #16 Tricep press (Tricep & front of shoulder) #14 abs #23 chest press 21 Jan 2012 Cycle #20 Lat pull-down (back & biceps) #16 Tricep press (Tricep & front of shoulder) #14 abs #23 chest press #19 seat row Leg press – squats Calves #8 quads Lower back Stretching 25 Jan 2012 Stretching 50 crunches #19 seat row Lower back 28 Jan 2012 Cycle #19 seat row #13 chest press Crunches 20 Stretch 5mins 20 Feb 2012 23 Feb 2012 3 March 2012 15 V’s Stretch 5 mins Opp leg arm lift (Pilates) Leg press – squats #3 glutes/hamstrings #22 leg curl 10 March 2012 Weigh in: 56kg/8st 12 15 mins Elliptical Cycle Arms |
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 15 V’s 15 mins 11 March 2012 Elliptical Cycle Legs/bum #22 leg curl – hamstrings #4 Calves only Abs 17 March 2012 Elliptical 15 mins Abs 20 March 2012 Elliptical 24 March 2012 Elliptical Cycle Back crunches Swiss ball crunches 35 Bicycle 30 Stretch 15 April 1st 2012 Cycle Quad/hamstring stretches Abs Chest press #37 Triceps #36 Lats #35 Bicep curls #22 leg curl Legs/bum #1 abductor #2 adductor 7 April 2012 11 April 2012 15th April 2012 29th April 2012 Elliptical Stretch Crunches Bum leg lifts 30 ea Swiss ball back crunches Biceps Shoulders Bicep press Bike 5 Cartwheels 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
