C25K Week 1, WO 2

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes, finishing with a 5 minute cool down at 3mph, followed by a stretching session.

Walking pace = 4mph
Running pace = 5mph
1.75 miles (2.8km)

Shins were complaining a bit today ... need to go and get some new running trainers.

You may have mentioned this already but I'm just curious - do you have some kind of monitor that tells you when you're going at 4mph or 5mph? Otherwise, how do you know?

Great work btw, I'm envious hehehe

e

I didn't realise that it's been over a month since I last posted here, so looks like I'd better start recording my workouts again.

I'm afraid that I've not really kept up with C25K programme, though I have been doing a lot of walking.

I'm also back to weight training again.

I saw the physio, who said that I don't have tendonitis, and she referred me back to my doctor. Who, in turn, has referred me to an orthopedic specialist. He's also said that I can use weights, as long as I don't over do it.




Today's workout:

3 mile power walk (outside), followed by stretching routine

plus, 2 x 20 ab crunches on the Swiss ball


Later: Brisk walking with dog (approx 45 minutes)

Lunchtime: 3 mile power walk (outside), followed by stretching routine


This evening: 1 hour walk/run with the dog

Lunchtime: UBWO

In no particular order, all 3x6:

Dumbbell Bench Press
Bicep Curls
Shoulder Press
Lateral Raises
Rear Delt Flyes
Pec Flyes
Overhead Triceps Extensions
Tricep Pushdowns
Bent-over Row
Seated Cable Row
Wrist Curls

As this is my first weight training session after my lay off, I didn't follow a particular plan, I just wanted to see what my shoulder and wrist were capable of. I also kept the weights fairly low.
My 'pull' is far better than my 'push', but overall I was pleased with the WO.






Evening: Brisk walking with dog (approx 45 minutes)

Lunchtime: LBWO


Leg Extensions
Leg Curls
Squats
Lunges
Calf Raises

All 4 x 8

Followed by a 15 minute stretching routine


I also wanted to try pull throughs today. I set up the machine, but I couldn't seem to get the hang of it, and whatever I was doing, just didn't feel right. I'll have to ask our instructor if she can show me the correct form when she's back on Monday.




Evening: Brisk walking with dog (approx 45 minutes)

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening: Brisk walking with dog (approx 45 minutes)

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening: Brisk walking with dog (approx 45 minutes)

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening:

UBWO (chest, shoulders, triceps, abs)

All 4 x 8

Dumbbell bench press
Inclined dumbbell flies
Lateral raises
Dumbbell overhead press
Tricep Kickbacks
Overhead tricep extension
Crunches 2 x 20


Brisk walking with dog (approx 45 minutes)

Hi. I don't know if this is helpful, but here is a link to some guy doing pullthroughs. Pretty much how I do them, except I go slower. Just get into position to where you feel your hamstrings really well. I find holding the rope in a "handshake" position is more comfortable than thumbs up. Start out with a easier weight to learn the form and what to feel for. I think I only use about 60 pounds as my working weight, too much and it's hard to anchor yourself.

http://www.youtube.com/watch?v=VuDc...=related&search=

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening:

FBWO (back, biceps, legs)

All 4 x 8

One-arm rows
Bent-over rows
Standing curls
Hammer curls
Lunges
Squats
Calf raises


Brisk walking with dog (approx 45 minutes)



Galatia, many thanks for posting that link; it was very helpful. I can see exactly what I was doing wrong ... trying to bring my arms/hands up with my body, when I should have been keeping them down. I'll have another go at them tomorrow when I go to the gym.

Lunchtime: 3 mile power walk (outside), followed by stretching routine


Evening: Brisk walking with dog (approx 45 minutes)


Didn't manage to find time to try out the pull throughs again ... plan on trying them tomorrow instead.

Hi Demi,

How long did that 3-mile powerwalk take you to do? And do you get time to have lunch as well?


Thanks for the support

I posted three different (yet similar hehe) women's exercise regimens. Which one do you like the look of the most? The first one I listed, Penny's, is so far my fav purely because I loved the results she got with it.

I don't know much about Body for Life really. Actually I don't know anything! Except I believe they incorporate one gorge day a week ... though that may not be true either??

*goes off to cruise the rest of this journal hehe*

e

Lunchtime: FBWO (back, biceps, legs)

All 4 x 8

One-arm rows
Bent-over rows
Bicep curls
Hammer curls
Lunges
Squats
Calf raises
Pull throughs


Evening: Brisk walking with dog (approx 1 hour)


So, I did the pull throughs as per galatia's suggestion ... much better Thanks galatia


It usually takes me about 40-45 minutes, sometimes shorter if I run as well. As for lunch, I eat it at my desk after my workout ... I bring in my own.

So how late do you eat lunch then?

Actually, only if you have time other wise I know this is asking a lot... but if you get a chance, could you maybe list a run down of a typical week day for you?

Like maybe wake up 6am, do 30mins walking, have breakfast, leave for work 7am, have morning tea 10am, go for 40-45min walk/job at 12 then eat lunch at desk at 12.40pm etc etc??

I'm start a Mon-Fri as of tomorrow and I've very interested to find out weekday routines. And you seem to have such a great system working for you!!

Have a great rest of weekend,
e