daisy's back at the gym
 

Monday 14th May 2007

ok i went friday but this is officially my first day back into my 3 visits to the gym a week routine (plus running and crosstraining at home but not that this week)

My memory is terrible these days and i tend to forget things like what the exercises are called so i'll make it up as i go along as it makes sense to me.

Warm up

crosstrainer/30 mins/level 7/across the world (used arms)


Upper body

pull ups - 49.5kg weight to help - 3 x 10
oblique side pulls - 20kg - 3 x 15 both sides
bicep curls - 15kg - 3 x 12
tricep pulldowns - 20kg - 3 x 12
tricep stretches - 20kg - 3 x 12
bicep curls (free weights) 5kg - 3 x 12
decline bench (set at 8) - 3 x 15

Legs

leg press - 55kg - 3 x 15
stairmaster/level 5/20 mins/manual

Abs

obliques on ball - 2 x 15 each side
legs on ball - 2 x 50

15 mins all body stretches to finish

4th June

Crosstrainer - 60 mins/around the world/level 8

stairmaster - 30 mins/level 5/manual

crosstrainer - 60 mins/level 5 (different machine)/manual

5th June

1 hour crosstrainer/level 8/around the world

30 mins stairmaster/level 5/manual

40 mins leg and upper body weights

30 mins crosstrainer/level 7/around the world

1 hour crosstrainer/around the world/level 8

30 mins/stairmaster/level 5/manual

1 hour crosstrainer/manual/level 4 reverse order

30 mins treadmill/walk at 5k/ph/incline 1 up to 5

40 mins/crosstrainer/around the world/level 4

1 hour crosstrainer/around the world/level 5

not sure how long but rowing machine/5000 meters/level 7

45 mins crosstrainer/around the world/level 5

took it down a bit cos legs aching so much so more a toning workout but really enjoyed it and did sweat alot

1 hour crosstrainer/around the world/level 5

35 mins rowing machine/level 7/5000 metres

1 hour crosstrainer/level 5/ around the world

5km brisk walk (race for life)

1 hour crosstrainer/around the world/level 5

rowing machine/5000m/level 7/ 33 mins

45 mins leg/arm/abdominal weights

1 hour crosstrainer/around the world/level 5

(at home)

1 hour crosstrainer/around the world/level 6

35 mins stairmaster/manual/level 5

45 mins upper/lower body and abdominal weights

(Saturday - had 2 enforced but good rest days)

70 mins/crosstrainer/around the world/level 6

35 mins/rower/level 7/5000km

45 mins upper/lower body/abdominal weights

50 mins/crosstrainer/manual/level 4

70 mins/crosstrainer/level 7/around the world

35 mins/rower/5000m/level 7

35 mins/crosstrainer/reverse programme/level 5

45 mins abs/upper and lower body weights

30 mins upper body weights/abdominals workout should last 45/50 mins (trainer went through it with me)

30 mins iron man walk/treadmill/5kmph/1 - 8 incline

30 mins stairmaster/manual/level 4

30 mins crosstrainer/manual reverse mode/level 5

30 mins crosstrainer/level 5/reverse mode

45 mins new weight programme concentrating on upper body and abdominals

managed 20 min run outside, first time on my own in 6 months, i've run a few times with my daughter but that was intermittent. Couldn't find my counter so worked out a route that i'll run against for a few days and see how i get on.

Down to tesco express roundabout
Run down to second path
Up path to hastings drive
Across road, up round woods to planation drive
Across road to nursery and up hill to trotshill lane.
Run along trotshill lane and back down hill to home.

Took me 20 minutes