Fitness review: Jan - April 2012 workout update
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 2x10 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 2x10
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 1x500 1x100 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 3x10 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