Rj's Workout Journal

[gweimo]

Am in pain,not just stiff or a bit tender but sore today,arms and shoulders especially. Day off today anyway,may change tomorrow to interval/sprinting and do weights on Thursday.

Was busy today about 1.5hrs medium walking,some shopping. Ate a proper dinner but also some naughty snacks after,all husbands fault for bringing them into the house .

[gweimo]

Shoulders and arms by elbow joints still sore,thinking bad to my clean and presses I hyper-extended my arms both due to the weight and momentum. This will have taxed my already slightly sensitive shoulders and hurt my tendons near elbow. Very frustrating being sore and injured. Seems to have been an issue this year. Will miss the middle weights session and replace with eve then for Saturday weights will go for lighter weights and do 12,10 and 8 reps instead of 10,8 and 6.

Today I did the pit lows body which is 51 minute long and your legs certainly feel it with over 250 squats alone.
Will go sprinting and do p90x abs tomorrow.

[gweimo]

Went sprinting today,meant to do abs too but forgot as was feeling weak and Knackered
after running as hadn't eaten in a long time (bar a few dates and almonds before running).
Times were slower than usual but grass was onger and thus softer and legs heavy from yesterday.Overall time was 19.45 mins,
sprinted,rested (either walk or stop) to catch my breath then sprint again.
6x 50m
5x 75m
5x 100m

Also a 20 minute fast walk each way, hill on the way back.

So tired now. Just finished making my mother in law a vegan chocolate raspberry cake for her birthday tomorrow,wanted it to be perfect,not the best icing in the world but first time using fondant icing. Made her the same recipe but as cupcakes to take to work and the chief where she works wants the recipe which is brilliant ad now he can make vegan cake! So annoying to not be able to eat it due to wheat allergy...maybe I should make wheat free cupcakes. Rambling! Sorry,must sleep now

[gweimo]

Had a scheduled day off yesterday, just took the dogs for a 20min walk. The cake went down very well and I have more requests for the recipe .

My sleep is absolutely attrocious at the moment with this medication,last night I had maybe 5 hours of very restless sleep, I feel awful,
my muscles hurt and my recovery between workout sessions is slow. It's so frustrating but shows how important good sleep is.
Planned to workout today but i'm out this evening and have been busy all day, to do a weights workout now would wipe me out for tonight and I need to walk there and back (about 25mins each way including a hill on the way back) and then stand for a few hours (for an Adam Ant concert). Will do it tomorrow instead, I am busy but I can fit it in the afternoon, this also fits in with next week as i'm busy Monday doing some vegan outreach .

[gweimo]

Not feeling good today. Couldn't workout,will have to find time tomorrow. Frustrated. Sometimes things
don't go the way you want them to be the most important thing is to learn what you can when things
dont go your way and accept when you can do anything!
Plan for the next week:
Monday-Workout C and abs
Tuesday-Rest (longer walk with dogs)
Wednesday- Workout A and Abs
Thursday- Sprints/tennis/dvd
Friday-Rest (going bowling and for Japanese food for 4th anniversary of day my hubby and I first met)
Saturday- Workout B and abs
Sunday-Rest

[gweimo]

Bike- 25mins total include 10mins of one hell of a hill
Dog walk - 20mins

Weights Workout C and Abs

The exercises next to each other are supersetted e.g I do one set of back squats then one set of Squat arnold press. The weights are all matching personal bests or one kg lighter.

Warm up:
Bicycle (no arms just legs)-2mins
single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double
weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side
push up position then opposite legs out x 10
front exercise ball hip extentions x10
mountain jumpers x 10
breakdancers x 10

Skipping 1 min medium speed
1 min fast speed

Main:
Handlebar chin ups-14+10+8
Back Squats 33kg-12+10+8 Squat Arnold Press 12kg 9+8+6
Barbell Roe 40.6kg-10+8+6 2 Arm Swings (PB) 31kg-10+8+6
Overhead Squats (PB) 26kg- 9+8+6 1 Arm Snatch- 19kg-10+8+6

Abs:
Abs- all 30:
Decline leg thrusts,scissors,bicycles,reverse crunches,abs wheels and cross crunches. 15 each side lye on side and raise legs together to arms oblique exercise.

[gweimo]

Scheduled Rest day today,feeling fairly good,slightly heavy legs and tender arms (inside of elbows) but generally feeling good.
Went for a walk with the dogs,50 minutes at medium fast pace.

Have done really well regards eating dinner and an overall good diet. Eaten a proper dinner everynight bar 2 since the 1st so really good.

[gweimo]

Did workout A and abs today. Short walk with the dogs,about 15mins.
Workout A:
Warm up:
Bicycle (no arms just legs)-2mins
single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double
weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side
push up position then opposite legs out x 10
front exercise ball hip extentions x10
mountain jumpers x 10
breakdancers x 10

Skipping 1 min medium speed
1 min fast speed

Main:
Chin ups (with 3.8kg on back)-15+15+15 Bent deadlifts 59.6kg-10+8@6
Squat press 13kg (per dumbell)-9+6+6 Push up decline with 6.3 kg on back-10+10+10
Renegade rows 18kg-10+8+7 1 arm swing 23kg-10+8+7
Chest press 28kg -4+2+3

Run up and down stairs with 13.9 kg on back x 12

Abs:
Incline scissors- 10+10+10
incline reverse crunches- 10+10+10
incline straight leg pulses,push down on-10+10+10
decline crunches with 2.5kg weight behind weight 10+10+10

[gweimo]

Yesterday I did 1.5 hours of interval training, was good fun but also heart pumping
stuff.
Today was a scheduled day off although I was active. I first took the dogs for a 20minute walk then walked
Into town and to get shopping (30mins) then I wasn't ready for lunch so went for a 45 minute medium fast walk.
After lunch we went bowling then walked home ( 45mins). So total 2 hours 30mins of walking,not bad for a day of rest.

[gweimo]

Workout B and Abs

Warm up:
Bicycle (no arms just legs)-2mins
single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double
weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side
push up position then opposite legs out x 10
front exercise ball hip extentions x10
mountain jumpers x 10
breakdancers x 10

Skipping 1 min medium speed
1 min fast speed

Main:
Front Squats (PB) 39.1kg-1)+7+6 1 arm row (PB)27kg-8+7+7
Clean and press-31kg-10+8+6 Dips (PB) (20kg on legs)- 24+23+22
Back lunges 22kg 10+8+6 High Pull (PB)-44.6 9+8+6
Straight leg deadlift (PB) 61.6-10+8+6

For the high pull I accidentally added 3 kg's more than last time! Still did good reps which
is amazing really!

Run up and down stairs with 13.9 kg on back x 14

Abs:
Incline scissors- 30+30+30
incline reverse crunches- 12+12+12
incline straight leg pulses,push down on-20+20+10
decline crunches with 2.5kg weight behind weight 12+12+12


Overall was a fantastic workout,faster than usual,lifted lots of personal bests and felt great!

[gweimo]

Rest day today,shoulders sore, I think it's the dips, I have to do dips on a bench as that's the only equiptment I have and I feel my
shoulders are quite high at the time. I think I may swap the dips for another tricept exercise next week and will have a very hot shower and focus the water on my shoulders later.

Went for a walk with the dogs after dog training (1.5 hours outside in the cold,hate it!) was 1 hour 06 minutes at medium fast pace. Was lovely except we came accross some hunters and can hear the shots in fields around the walks, very depressing.

Been a good exercise week,feeling stronger and fitter each day. I'm gaining muscle and getting lots of personal bests. I've done really well food wise this week having a proper dinner each night and making sure my calorie count is up to gain muscle. Having an organic vegetable box coming each week is great as you have to cook to use it up and its been making me get really creative.

Next weeks plan:

Monday-Workout A and abs
Tuesday-rest - biking to a appointment
Wednesday- Workout B and abs
Thursday-Sprint/tennis
Friday-Rest
Saturday-Workout C and abs
Sunday-Rest/long walk after dog training

[Slimatsix30]

If you sustain a typical exercise routine as you get older, your muscle tissue will remain more powerful and help you avoid breaks and falls. This will help keep you independent and on your own lengthier. People who engage in training and aerobic health appear to remain lengthier than those who don't.

Slim at Six

[gweimo]

Workout a and abs and a 20minute walk with the dogs.

Workout A:
Warm up:
Bicycle (no arms just legs)-2mins
single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double
weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side
push up position then opposite legs out x 10
front exercise ball hip extentions x10
mountain jumpers x 10
breakdancers x 10

Skipping 1 min medium speed
1 min fast speed

Main:
L Chin ups( when legs are out at 90*-hard!)-9+10+8 Bent deadlifts (PB) 60.6kg-9+8+6 (struggled with grip initially but tried doing alternate grips for 2nd and 3rd set and it was brilliant!)
Squat press 13kg (per dumbell)-10+7+5 Push up decline with 6.3 kg on back-14+12+10
Renegade rows 19kg(PB)-10+8+6 1 arm swing(PB) 24kg-8+7+6
Chest press 28kg -4+4+3

Run up and down stairs with 13.9 kg on back x 16

Abs:
Incline scissors- 30+30+30
incline reverse crunches- 15+13+12
incline straight leg pulses,push down on-20+20+20
Of course the L chin ups are abs too

Good workout

[gweimo]

Yesterday was a day off although I did bike 10mins down hill then 10mins into my uphill portion my chain came off! So I walked it home for another 15 mins.Also took the dogs for a 25min walk. Is so cold here at the moment so better go for my walk now before it gets dark (and colder),done my workout already,will record later.

[gweimo]

Ran out of time to properly update yesterday,here's my workout from yesterday. My sleep's a bit off at the moment,i'm waking up early and feeling quite tired.

Weights Workout C and Abs

The exercises next to each other are supersetted e.g I do one set of back squats then one set of Squat arnold press. The weights are all matching personal bests or one kg lighter.

Warm up:
Bicycle (no arms just legs)-2mins
single and double leg extentions with an exercise ball - 10 each leg single and 10 total for double
weight crosses (sat upright take weight from bottom left to top right and vice versa) on exercise ball - 10 each side
push up position then opposite legs out x 10
front exercise ball hip extentions x10
mountain jumpers x 10
breakdancers x 10

Forgot to skip-never mind

Main:
L (legs out at 90*) Handlebar chin ups-8+7+5
Back Squats 34kg-10+8+6 Squat Arnold Press 12kg 9+8+6
Barbell Row( PB-went up 2kg) 44.6kg-8+6+6 2 Arm Swings (PB) 32kg-8+6+6
Overhead Squats (PB) 28kg- 9+8+7 1 Arm Snatch- 20kg-8+7+6 - Once I get to 20kg's with 1 arm snatch it seems to heavy but 19kg's seems fine!?

Stairs with 13.3kg's on back x 18
Abs:
Abs- all 30:
Decline leg thrusts,scissors,bicycles,reverse crunches,abs wheels and cross crunches.