Hills and hefting

[jaykay]

(Hefting - north England dialect - lifting something to feel the weight of it. Especially of beehives, to judge if the bees need feeding)

Decided to start recording what I'm doing at the gym, plus my cardio.
Second workout at new gym below - more machines, fewer free weights than D's work gym. This is about 10th gym visit, but joined new gym now, so should be able to go x3 week now.
Will try to remember what I did at the gym yesterday - might have to edit it tomorrow when I get back there.

Thursday Aug 1st

lying chest press
set (8) 20 kg, 2 sets 25kg, failed at last rep of 3rd set, last set 20kg

biceps - machine
4 sets 15 kg (do 20 with free weights, but can't on machine)

Lat pulldowns
1 set 30kg, 3 sets 35kg

triceps - machine
3 sets 15 kg, last set 10 kg

situps
4 sets of 15, plus 15 each 'side sit-ups'

shoulder press
4 sets of 10kg

inner thigh (new exercise today)
4 sets 20kg

leg extensions (new exercise today)
4 sets 20kg

Cardio
did Roseberry
which is 20 minutes uphill and 20 mins back, combination of downhill walking (where too steep to run) and slightly downhill and flat running, as go up one side, down the other and run round the base to get back.

[jaykay]

Cardio

Hutton village walk
15 minutes uphill (not as steep as Roseberry), 3.5 - 4 mph pace, 30 mins flat and downhill, maintained quick pace.

[jaykay]

Gym

lying chest press
1 set(8) 20kg, 2 short sets (6) 25 kg, 1 set 20kg

biceps
3 sets 15kg, 1 set 10kg

triceps
1 set 10kg, 3 sets 15 kg

lat pulldowns
1 set 30kg, 3 sets 35 kg

inner thigh
4 sets 20kg

leg extensions
4 sets 20 kg

dumbell row - back
4 sets each side, 20kg

dumbell lateral flys - shoulders
1 set, 4 kg each side, 1 set 5kg, 2 sets 4 kg

shoulder press
4 sets, 10kg

[jaykay]

I wonder how long it takes before you can do more weights? Just got to keep trying to add them on I guess. I realise I know nothing about weight lifting. Hope I don't bulk up too much, though I want to build muscle to burn weight. Paradox. Supposedly women don't build big bulky muscles, hope so.
Can't afford to go til failure with the chest press, cos I'd get stuck under it! When D's there, I can try a full set at 25kg, when he's not, I have to stop at 6 at the moment, cos I'm really struggling by then.
Noticed today I'm doing the same exercises as the men, not the women, they generally do different things.
Not doing cardio either, except 5 minutes warm up on the rower.

[jaykay]

Cardio

Roseberry, rather slow, but OK
Cloudy and breezy but clear, good views.

[jaykay]

gym

lat pulldowns
1 set 30kg, 3 sets 35kg

triceps
1 set 15kg, 3 sets 20kg

shoulder press
1 set 10kg, 3 sets 15kg

biceps
4 sets 15kg

leg extensions
1 set 20kg, 2 sets 30kg, 1 set 35kg

dumbell rows - back
4 sets 20kg

shoulder flys
1 set 4kg, 3 sets 5 kg

inner thighs
1 set 20kg, 3 sets 25kg

chest press
1 set 20kg, 2 sets 25kg, 1 set 20kg

A really good workout, supersetted with D and added weights to most exercises. Really pleased, shoulders especially felt well worked.

[jaykay]

Cardio

Hutton village walk, jogged (and walked where necessary!) the uphill and flat sections, so about 20 minutes.
Then lost Skye, so end of workout while I found him and he recovered from running madly trying to find us.
Another 30 minutes walking but this was pretty much strolling, jogged for the last 5 minutes. Felt really good.

[Natrushka]

Originally posted by jaykay
I wonder how long it takes before you can do more weights? Just got to keep trying to add them on I guess. I realise I know nothing about weight lifting. Hope I don't bulk up too much, though I want to build muscle to burn weight. Paradox. Supposedly women don't build big bulky muscles, hope so.

Hey there Jay :) have you read through Dan's sticky post in the Exercise forum, The best weight training exercise and Advice for the beginner? Both will set your mind at ease re the bulking up (not gonna happen!) and give you an idea on what to expect and how to go about adding weight.

Of course if you have any specific question I'm sure you'll post 'em.

How's the DOMS? ;)
Nat

[jaykay]

Hi Nat, good reminder about those stickies, I read them ages ago before I started lifting but not since :rolleyes:
Yes, not shy about posting questions, oh well, I learn lots by doing it.
DOMS is a bit of an issue the next day, I seem to be worse the next day rather than two days afterwards. Can't brush my hair easily, not that I want to at the moment.

DOMS nothing like after my first fencing lesson at school though. I had a bottom locker and I was so stiff I couldn't get down to get into it for days :rolleyes:

Good workout today

lat pulldowns
1 set 30kg, 3 sets 35kg

triceps
1 set 15kg, 2 sets 20kg, 1 set 15kg

shoulder press
1 set 10kg, 3 sets 15kg

biceps
1 set 15kg, 2 sets 20kg, 1 set 15kg

leg extensions
1 set 30kg, 3 sets 35kg (ouch!)

dumbell rows - back
4 sets 20kg

shoulder flys
1 set 4kg, 3 sets 5 kg

inner thighs
1 set 20kg, 3 sets 25kg

chest press
1 set 20kg, 2 sets 25kg, 1 set 20kg (full 25kg sets on my own!)

[jaykay]

cardio

Roseberry, bit slow again, legs ached from gym yesterday.
Cloudy at the top.

[jaykay]

cardio

a very moderate walk up to Highcliff with D and the dogs. About 20 mins uphill, and the same back downhill, going fast enough for legs to ache, but not much puffing!

Need to get back into exercising after the weekend's painting marathon. Will try to get to the gym today.

[jaykay]

Really good workout with D at the gym today.

chest press
1 set 20kg, 3 sets 25kg

lat pulldowns front and back
1 set 30kg, 3 sets 35kg

shoulder press
1 set 10kg, 3 sets 15kg

leg extensions
1 set 30kg, 3 sets 35kg

dumbell rows - back
4 sets 20kg

shoulder flys
1 set 5kg, 3 sets 6 kg

inner thighs
1 set 20kg, 3 sets 25kg

triceps
1 set 15kg, 3 sets 20kg

biceps
3 sets 15kg

[jaykay]

No cardio yesterday - getting lazy! Whole day taken up shopping etc.

Brilliant gym workout today

chest press
1 set 20kg, 1 set 25kg, 1 short set (6) 30kg, 1 set 25kg

lat pulldowns front and back
4 sets 35kg

shoulder press
4 sets 15kg

leg extensions
1 set 30kg, 1 set 35kg, 1 set 40kg, 1 set 45kg

dumbell rows - back
4 sets 20kg

shoulder flys
4 sets 5kg - D corrected my technique, harder doing it right!

inner thighs
1 set 25kg, 1 set 30kg, 2 sets 35 kg

triceps
1 set 15kg, 2 sets 20kg, 1 set 15 kg

biceps
1 set 15kg, 2 sets 20kg, 1 set 15 kg

Then ran on the treadmill, fast, slower, fast for 5 mins, just cos I had to!

And then we went straight up Roseberry!! cos the dogs needed walking. Very slow up, slowish down until flat, then ran back.

Protein shakes all round when we got back, felt like we'd better or we'd be burning lean mass.

Wore a vest and shorts to the gym cos it was really hot today and could really see muscles when watching myself doing shoulder flies and on the treadmill. Starting to feel proud of how i look, some work has gone into producing those muscles. :D

[jaykay]

At the farm now for two weeks.

Not getting any exercise - in the cardio or lifting sort of way. I'm busy all the time, but I never get out of breath, nor lift things to failure. Worried I'm going to lose all that hard won fitness and muscle.
The water containers are pretty heavy, I suppose I could invent some sort of workout with them? Just not very easy to hold and can't exactly do lat pulldowns, but could do rows, presses, tri's and bi's and leg extensions maybe?
1 litre weighs a kg, might have to have a play tomorrow.

[jaykay]

Didn't look for any more exercise, quite enought to do sheep wrestling, water bucket heaving etc. Poor body ached quite enough each day, without wearing it out on purpose.
Judging by the weight and inches loss, I did enough to keep my metabolic rate up.


Back at home now, have run Tues and Thurs and will again tomorrow.
Haven't got back to the gym yet, planning to whatever, on Monday.

[jaykay]

Good run in the woods this morning, mainly level, only ran for about 25 minutes but no breaks and a reasonable speed.
Achilles hurts now, remember why I stopped running on the flat and started going up the hills instead.
Was supposed to be a rest day, but yesterday's run was fairly short too and it was such a nice day.......

[jaykay]

Finally back in the gym. Really enjoyed it, though I went late and it was very busy. Not quite up to my pre-holiday levels, but not far off. Not looking forward to the DOMS tomorrow - ouch!!

chest press
1 set 20kg, 1 set 25kg, 1 short set (6) 25kg, 1 set 20kg

lat pulldowns front and back
1 set 30kg, I set 35kg, 2 sets 30kg

shoulder press
4 sets 10kg

leg extensions
1 set 30kg, 3 sets 35kg

dumbell rows - back
4 sets 20kg

shoulder flys
4 sets 5kg

inner thighs
1 set 20kg, 3 sets 25kg

triceps
1 set 15kg, 2 sets 20kg, 1 set 15 kg

biceps
1 set 15kg, 1 set 20kg, 2 sets 15 kg

[jaykay]

Went to the gym on Thursday (should have been Wed, but D too tired).

chest press
1 set 20kg, 2 sets 25kg, 1 short set (6) 25kg

lat pulldowns front and back
1 set 30kg, 2 sets 35kg, 1 sets 30kg

shoulder press
4 sets 10kg

leg extensions
1 set 30kg, 1 set 35kg, 2 sets 40kg

dumbell rows - back
4 sets 20kg

shoulder flys
4 sets 5kg

inner thighs
1 set 20kg, 2 sets 25kg, 1 set 30kg

triceps
1 set 15kg, 2 sets 20kg, 1 set 15 kg

biceps
4 sets 15kg

[jaykay]

Have been too busy to post, but just to record:

great walk over the hills from Cautley Spout over Arant Haw, Winder and back into Sedbergh on Saturday. Lucy, D and I ran up Winder and back down.
Serious DOMS on Sunday and Monday in quads.

Good workout on Monday night, except gym busy and didn't do upright rows cos couldn't get onto bench - supersetted with D.
Also didn't work legs, due to DOMS and running in the morning.

Ran Roseberry Tuesday morning, D came too, made a nice change, especially as it was dark and misty - the woods were too spooky to be nice.
Really ran well, left D behind in places coming down (not up, I hasten to add), he thought I was doing well - certainly felt good.

Wed - conference in Nottingham, left at 5.30, back at 7.00 so no exercise and this morning, dog walk only, no running as Georgia and Stacey staying, had to be back in house for 6.30am so Stacey could go to work.

Same again tomorrow, so will go to the gym tomorrow night instead.

[jaykay]

Not keeping this log very well at all.

This week I have:

Run twice, using a modified 'green run' in the woods, since its too dark for Roseberry now, you can't see your footing and I'd fall.

Been to the gym properly once and once at the hotel over the weekend - reasonable arms workout but no back (except lats) and no shoulders - no free weights basically.

Need to stop letting D's apathy / shifts affect my workouts - I need to go regardless and he can come if he likes.

Some of the problem is that he doesn't like my 'super-setting' sort of workout, get it all done in 40 minutes. He likes to take longer, by which time I'm bored and want to eat. Apparently we'd lift bigger weights if we went more slowly and concentrated on one muscle group at a time. But so what? As long as I lift to destruction I don't care. I'm not trying to break records or show off.

[jaykay]

At last, I've been for a run. 7 weeks since I did any exercise (well apart from dog walking and hiking).

Got my new shoes, Saucony Grid Jazz's, they are excellent and I feel confident cos I was recommended a health food shop (!) where the owner is an ex-international long distance runner and knows what he's talking about. He keeps just a few running shoes, only about three brands which he reckons are any good. He made me run up and down the shopping mall, with my jeans rolled up so he could see my ankles :rolleyes: Still, I won't be the only person who's done that, the coffee shop folk seemed quite used to it! He won't sell you shoes rather than sell you the wrong ones. The shoes certainly feel good.
I only did 5k and walked the uphill sections of that - I've got very unfit. Never mind, I'll get back there, now I've started again.
It'll make a good morning run, cos its all on the gravel tracks, so not too muddy and no tree roots to trip over in the dark.

[jaykay]

Good run, only 20 mins, that's about all I've time for in the morning, but it felt fine. I'll go further as I get fitter. Just glad to have got started again.
Time for the shower.

[jaykay]

Well no gym work outs for a bit.

Some good Scottish mountains over the holidays.

Went to the gym with the naughty boys on friday afternoon. Managed a sort of workout - can't do a good one cos busy watching them. But we're there for quite a while, so I think I'll sort something out - we're going for the next 6 weeks. I'll write a program down, so I can tick it off as I've done things, otherwise I get lost, flitting from one machine to another as they become free.

Went for a run this afternoon, did 4 miles - very muddy, good fun. Hadn't intended going but the weather turned nice and it was too good to stay in. Felt much happier once we were out - think my grumpy afternoon was lack of exercise and sun.