Lifting on ball of feet.
Lifting on heels.
Saturday 27 July 2013
Sunday 2 June 2013
Thursday 23 May 2013
Lateral Raises and Rear Delt Flyes
I went to the Body Power Expo at the NEC on the weekend and watched Kris Gethin and DLB do a workout (kind of like a fly on the wall). They performed the below exercises - with much heavier weights of course - so I tried it out. It is so much tougher than it looks.
Wednesday 8 May 2013
Thursday 2 May 2013
Deadlifts and Bench Pressing
Not much to report. Workouts have been roughly the same. Started back on the running since the pain in my left foot has gone.
Deadlifts - 3 sets. 2 sets of 5 reps, 1 set of AMPAP. 80kg
Bench Press - 1 set of 3 at 40kg
Deadlifts - 3 sets. 2 sets of 5 reps, 1 set of AMPAP. 80kg
Bench Press - 1 set of 3 at 40kg
Thursday 18 April 2013
Muay Thai
At the end of last year, I went to Thailand for a good friend's wedding. This was also a good time to combine some Muay Thai training with the trip (it was also to coax my boyfriend to attend the wedding with me!). We trained in Phuket at the Dragon Muay Thai Camp for 10 days. It was morning (7:00am) training and evening training (4:00pm). It was very gruelling and very enjoyable at the same time. I learnt so much and hopefully did improve my moves over time.
Last Sunday I kicked and punched around a bit at the gym. Very out of practice as you can see with my arms and legs flying in all directions. The saying,"If you don't use it, you'll lose it." is very true here.
Below is a smash-up of our Thailand trip (courtesy of my bf, Richard) . There is some Muay Thai training in there somewhere!
Last Sunday I kicked and punched around a bit at the gym. Very out of practice as you can see with my arms and legs flying in all directions. The saying,"If you don't use it, you'll lose it." is very true here.
Below is a smash-up of our Thailand trip (courtesy of my bf, Richard) . There is some Muay Thai training in there somewhere!
Monday 15 April 2013
Working out with a boy
Occasionally, I train at Gymbox with my boyfriend. He gives me tips and guidance on training and helps me with my form. More often than not, working out with him would really take a lot out of me. I was knackered after this workout:
Deadlifts:
set 1: 5 at 40kg
set 2: 5 at 60kg
set 3: 5at 70kg
set 4: 5 at 80kg
set 5: 5 at 90kg
set 6: 1 at 100kg
90kg deadlift, 5 reps.
100kg deadlift, 1 rep
Bench Press:
set 1: 5 at 10kg
set 2: 5 at 30kg
set 3: 3 at 40kg
set 4: 5 at 35kg
set 5: 2 at 40kg
Chin Ups - a mix of hanging (which is still too difficult for me) and using the TRX straps.
Tricep Extensions on the Cable Machine at 6.25kg, 2 sets of 14 reps.
Failed attempt at Tricep Dips as you can see below:
Finished off with a little Muay Thai practice - Which I will talk about in my next post!
Deadlifts:
set 1: 5 at 40kg
set 2: 5 at 60kg
set 3: 5at 70kg
set 4: 5 at 80kg
set 5: 5 at 90kg
set 6: 1 at 100kg
90kg deadlift, 5 reps.
100kg deadlift, 1 rep
Bench Press:
set 1: 5 at 10kg
set 2: 5 at 30kg
set 3: 3 at 40kg
set 4: 5 at 35kg
set 5: 2 at 40kg
Chin Ups - a mix of hanging (which is still too difficult for me) and using the TRX straps.
Tricep Extensions on the Cable Machine at 6.25kg, 2 sets of 14 reps.
Failed attempt at Tricep Dips as you can see below:
Finished off with a little Muay Thai practice - Which I will talk about in my next post!
Friday 12 April 2013
A Cardio Day
Thought I would give the heavy weights a rest today and just do cardio.
Tha magic 50 - which is:
I'm a firm believer in stretching after every workout. It really helps with reducing DOMS.
A clip of what my stretching routine usually involves.
Tha magic 50 - which is:
- 10 Dumbbell Snatches Per Arm
- 10 Dumbbell Swings Per Arm
- 10 Burpees
- Rest 60 seconds and repeat4 more times. (5 times in total).
I'm a firm believer in stretching after every workout. It really helps with reducing DOMS.
A clip of what my stretching routine usually involves.
Thursday 11 April 2013
Workout Post
Workout 10/4/13
Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 6 at 70kg
set 4: 5 at 80kg
set 5: 1 at 90kg
set 6: failed at 100kg
20 minutes interval running at 6.1mph
17 minutes on the Cross Trainer on interval mode at level 8
Workout 11/4/13
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 5 at 60kg
set 4: 3 at 65kg
set 5: 3 at 65kg
set 6: 2 at 70kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 30kg
set 4: 6 at 35kg
20 minutes on the Cross Trainer on interval mode at level 8
Foam rolling
Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 6 at 70kg
set 4: 5 at 80kg
set 5: 1 at 90kg
set 6: failed at 100kg
20 minutes interval running at 6.1mph
17 minutes on the Cross Trainer on interval mode at level 8
Workout 11/4/13
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 5 at 60kg
set 4: 3 at 65kg
set 5: 3 at 65kg
set 6: 2 at 70kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 30kg
set 4: 6 at 35kg
20 minutes on the Cross Trainer on interval mode at level 8
Foam rolling
Tuesday 9 April 2013
Another catch-up!
No I haven't not been working out. I just haven't logged it here. Finding that I am doing less moves since the weights have gotten heavier.
Workout 26/3/13
20 minutes interval running at 6 miles/hour
Back Squats:
set 1: 6 at 60kg
set 2: 7 at 70kg
set 3: 5 at 80kg
If I remember correctly, I was feeling low on energy, hence only did 3 sets
Bench Press:
set 1: 10 at 25kg
set 2: 10 at 30kg
set 3: 4 at 40kg
set 4: 4 at 40kg
20 minutes on the Cross Trainer on interval mode at level 8
80 Sit-ups. Pulled a muscle whilst do so. Don't ask me how! :S
Workout 28/3/13
15 minutes run to the gym from home.
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 7 at 55kg
set 5: 6 at 60kg
100 Sit-ups
15 minutes run back home.
Workout 2/4/13
Deadlifts:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 6 at 70 kg
set 5: 5 at 80kg
set 6: 3 at 90kg
set 7: 1 at 100kg
20 minutes on the Cross Trainer on interval mode at level 8.
100 Bicep curls with 6kg dumbbells.
Single leg dips. 3 sets of 10 each leg.
Workout 3/4/13
Back Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 5 at 70kg
set 5: 5 at 80kg
set 6: 3 at 85kg
set 7: 2 at 90kg
The 85kg back squat.
90kg back squat. heaviest to date.
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 2 at 40kg
Single leg dips. 3 sets of 10 each leg.
Workout 4/4/13
Deadlifts:
set 1: 10 at 50kg
set 2: 6 at 60kg
20 minutes on the Cross Trainer on interval mode at level 8.
Single leg dips. 3 sets of 10 each leg.
Bit of a write-off this day!
Workout 5/4/13
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 6 at 60kg
set 4: 3 at 70kg
set 5: 2 at 70kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 3 at 40kg
set 4: 4 at 40kg
set 5: 3 at 40kg
Cross Trainer 20 minutes on level 8 interval mode.
Workout 9/4/13
20 minutes on the Cross Trainer on interval mode at level 8
Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 7 at 70kg
set 4: 5 at 80kg
set 5: 2 at 85kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 10 at 35kg
set 4: 5 at 40kg
set 5: 4 at 42.5kg
set 6: 2 at 45kg
One of the guys at the gym help spot me with the bench press. It's amazing how much more confident you feel with a "safety net".
40 Push-ups.
20 Sit-ups.
Workout 26/3/13
20 minutes interval running at 6 miles/hour
Back Squats:
set 1: 6 at 60kg
set 2: 7 at 70kg
set 3: 5 at 80kg
If I remember correctly, I was feeling low on energy, hence only did 3 sets
Bench Press:
set 1: 10 at 25kg
set 2: 10 at 30kg
set 3: 4 at 40kg
set 4: 4 at 40kg
20 minutes on the Cross Trainer on interval mode at level 8
80 Sit-ups. Pulled a muscle whilst do so. Don't ask me how! :S
Workout 28/3/13
15 minutes run to the gym from home.
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 7 at 55kg
set 5: 6 at 60kg
100 Sit-ups
15 minutes run back home.
Workout 2/4/13
Deadlifts:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 6 at 70 kg
set 5: 5 at 80kg
set 6: 3 at 90kg
set 7: 1 at 100kg
20 minutes on the Cross Trainer on interval mode at level 8.
100 Bicep curls with 6kg dumbbells.
Single leg dips. 3 sets of 10 each leg.
Workout 3/4/13
Back Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 5 at 70kg
set 5: 5 at 80kg
set 6: 3 at 85kg
set 7: 2 at 90kg
The 85kg back squat.
90kg back squat. heaviest to date.
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 2 at 40kg
Single leg dips. 3 sets of 10 each leg.
Workout 4/4/13
Deadlifts:
set 1: 10 at 50kg
set 2: 6 at 60kg
20 minutes on the Cross Trainer on interval mode at level 8.
Single leg dips. 3 sets of 10 each leg.
Bit of a write-off this day!
Workout 5/4/13
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 6 at 60kg
set 4: 3 at 70kg
set 5: 2 at 70kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 3 at 40kg
set 4: 4 at 40kg
set 5: 3 at 40kg
Cross Trainer 20 minutes on level 8 interval mode.
Workout 9/4/13
20 minutes on the Cross Trainer on interval mode at level 8
Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 7 at 70kg
set 4: 5 at 80kg
set 5: 2 at 85kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 10 at 35kg
set 4: 5 at 40kg
set 5: 4 at 42.5kg
set 6: 2 at 45kg
One of the guys at the gym help spot me with the bench press. It's amazing how much more confident you feel with a "safety net".
40 Push-ups.
20 Sit-ups.
Monday 25 March 2013
Workout log catch-up
Workout 21/3/13
20 minutes interval running at 6 miles/hour
Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 6 at 65kg
set 4: 5 at 70kg
set 5: 5 at 75kg
set 6: 4 at 80kg
set 7: 3 at 82.5kg
Deadlifts:
set 1: 6 at 50kg
set 2: 6 at 60kg
set 3: 5 at 70kg
set 4: 5 at 80 kg
set 5: 2 at 90kg
Workout 22/3/13
20 minutes on the Cross Trainer on interval mode at level 7
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 30kg
set 4: 5 at 35kg
set 5: 4 at 40kg
100 Sit-Ups
Workout 25/3/13
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 10 at 60kg
set 6: 6 at 65kg
set 7: 3 at 65kg
Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 10 at 70kg
set 4: 5 at 80 kg
set 5: 2 at 90kg
20 minutes on the Cross Trainer on interval mode at level 8
20 minutes interval running at 6 miles/hour
Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 6 at 65kg
set 4: 5 at 70kg
set 5: 5 at 75kg
set 6: 4 at 80kg
set 7: 3 at 82.5kg
Deadlifts:
set 1: 6 at 50kg
set 2: 6 at 60kg
set 3: 5 at 70kg
set 4: 5 at 80 kg
set 5: 2 at 90kg
Workout 22/3/13
20 minutes on the Cross Trainer on interval mode at level 7
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 30kg
set 4: 5 at 35kg
set 5: 4 at 40kg
100 Sit-Ups
Workout 25/3/13
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 10 at 60kg
set 6: 6 at 65kg
set 7: 3 at 65kg
Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 10 at 70kg
set 4: 5 at 80 kg
set 5: 2 at 90kg
20 minutes on the Cross Trainer on interval mode at level 8
Friday 22 March 2013
Texturising Your Photo With Photoshop
I came across this tutorial through designnewz - a very handy place for inspiration and info.
My handy work.
My handy work.
 |
| The sea in Phuket |
Wednesday 20 March 2013
Pushing it up!
My workout:
Cross Trainer 20 minutes on level 7 interval mode.
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 7 at 60kg
set 6: 5 at 62.5kg
set 7: 5 at 62.5kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 27.5kg
set 4: 10 at 30kg
set 5: 10 at 32.5kg
set 6: 5 at 35kg
100 Floor Sit-Ups.
Doing the 45kg front squat with plates under my feet.
The camera is a little close here. Just wanted to see my push up form.
Cross Trainer 20 minutes on level 7 interval mode.
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 7 at 60kg
set 6: 5 at 62.5kg
set 7: 5 at 62.5kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 27.5kg
set 4: 10 at 30kg
set 5: 10 at 32.5kg
set 6: 5 at 35kg
100 Floor Sit-Ups.
Doing the 45kg front squat with plates under my feet.
The camera is a little close here. Just wanted to see my push up form.
Tuesday 19 March 2013
Cardio and deadlifts
Workout:
20 minutes on the Cross Trainer on interval mode at level 7
Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 80kg
set 5: 2 at 90kg
set 6: 1 at 100kg
Magic 50 with 10kg dumbbell
20 minutes on the Cross Trainer on interval mode at level 7
Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 80kg
set 5: 2 at 90kg
set 6: 1 at 100kg
Magic 50 with 10kg dumbbell
Monday 18 March 2013
Squat and Press
Workout:
Back Squats - I had put plates under my feet this time so I was able to squat down lower. It made the squats so much harder:
set 1: 10 at 60kg
set 2: 6 at 65kg
set 3: 5 at 65kg
set 4: 5 at 70kg
set 5: 5 at 70kg
set 6: 5 at 75kg
set 7: 5 at 75kg
set 8: 3 at 80kg
Standing Press - these felt heavier today:
set 1: 10 at 20kg
set 2: 7 at 25kg
set 3: 7 at 25kg
set 4: 5 at 25kg
20 minutes on the Cross Trainer on interval mode at level 7
Foam rolled.
No filming today as other people were using the bench I balance my camera on. Ha!
Saturday 16 March 2013
Early Saturday Workout
I couldn't fall back to sleep after getting up for the loo at 5:51 this morning, so I jumped out of bed around 6:30 and prepared to get to the gym for 8! First one in today as they open at 8 on the weekends.
Workout:
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 5 at 57.5kg
set 6: 5 at 60kg
Deadlifts:
set 1: 10 at 60kg
set 2: 5 at 70kg
set 3: 5 at 75kg
set 4: 5 at 80 kg
set 5: 3 at 90kg
set 6: 2 at 100kg
Attempted the 105kg deadlift but failed.
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 10,7
Tricep Pushdowns at 25kg, 2 sets: 11,15
20 minutes on the Cross Trainer on interval mode at level 7
50kg front squat
60kg front squat
100kg deadlifts x 2 reps
Workout:
Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 5 at 57.5kg
set 6: 5 at 60kg
Deadlifts:
set 1: 10 at 60kg
set 2: 5 at 70kg
set 3: 5 at 75kg
set 4: 5 at 80 kg
set 5: 3 at 90kg
set 6: 2 at 100kg
Attempted the 105kg deadlift but failed.
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 10,7
Tricep Pushdowns at 25kg, 2 sets: 11,15
20 minutes on the Cross Trainer on interval mode at level 7
50kg front squat
60kg front squat
100kg deadlifts x 2 reps
Thursday 14 March 2013
Squatting Heavier
At the gym today, I tried to up the weights steadily on each set of back squats and bench presses I did.
Workout:
Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 75kg
set 5: 5 at 80kg
set 6: 5 at 80kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 22.5kg
set 3: 10 at 25kg
set 4: 10 at 27.5 kg
set 5: 10 at 30kg
set 6: 10 at 32.5kg
set 7: 5 at 35kg
Planks x 2 sets of 40 seconds
Cross Trainer 20 minutes on level 7 interval mode.
Back squat at 80kg. Most I have done in a while. 5 reps.
Bench press at 30kg. 10 reps.
Workout:
Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 75kg
set 5: 5 at 80kg
set 6: 5 at 80kg
Bench Press:
set 1: 10 at 20kg
set 2: 10 at 22.5kg
set 3: 10 at 25kg
set 4: 10 at 27.5 kg
set 5: 10 at 30kg
set 6: 10 at 32.5kg
set 7: 5 at 35kg
Planks x 2 sets of 40 seconds
Cross Trainer 20 minutes on level 7 interval mode.
Back squat at 80kg. Most I have done in a while. 5 reps.
Bench press at 30kg. 10 reps.
Wednesday 13 March 2013
100kg Deadlift 1 Rep Max
Today's workout:
Front Squats: 3 sets at 50kg: 7,8,10 reps. 1 set at 52.5kg: 10 reps, 1 set at 55kg: 10 reps
Deadlifts: 55kg: 5 reps. 70kg: 5 reps. 80kg: 3 reps. 90kg: 2 reps. 100kg: 1 rep
20 minutes on the Cross Trainer on interval mode at level 7
100 Situps
Front squats at 52.5 kg, 10 reps
90kg deadlift for 2 reps in preparation for the 100kg deadlift max.
In the past I have managed to lift 100kg deadlift but I haven't lifted that heavy recently. It was relatively easier compared to my previous attempts.
Front Squats: 3 sets at 50kg: 7,8,10 reps. 1 set at 52.5kg: 10 reps, 1 set at 55kg: 10 reps
Deadlifts: 55kg: 5 reps. 70kg: 5 reps. 80kg: 3 reps. 90kg: 2 reps. 100kg: 1 rep
20 minutes on the Cross Trainer on interval mode at level 7
100 Situps
Front squats at 52.5 kg, 10 reps
90kg deadlift for 2 reps in preparation for the 100kg deadlift max.
In the past I have managed to lift 100kg deadlift but I haven't lifted that heavy recently. It was relatively easier compared to my previous attempts.
Friday 8 March 2013
Filming lifting
Today I filmed myself again doing my workout. It's such a handy way to find out how your form is and being able to instantly correct it on the next set after watching back on yourself.
My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 or 11 reps
Deadlifts at 70kg, 5 sets: 6,6,6,6,6 reps
Standing Press at 12.5kg: 5 sets: 10,9,7,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,8
Tricep Pushdowns at 25kg, 2 sets: 12,10
First set of back squats (70kg) today. Saw that my butt was too high in the air whilst at the bottom. Tried to correct it on the next sets.
Butt is now lower.
Dead lifts (70kg). 10kg added from last time.
Standing press (12.5kg). My upper body strength is ridiculously bad!
Lat pulldowns (45kg). Upper body is moving all over the place. Must remember to stay still.
My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 or 11 reps
Deadlifts at 70kg, 5 sets: 6,6,6,6,6 reps
Standing Press at 12.5kg: 5 sets: 10,9,7,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,8
Tricep Pushdowns at 25kg, 2 sets: 12,10
First set of back squats (70kg) today. Saw that my butt was too high in the air whilst at the bottom. Tried to correct it on the next sets.
Dead lifts (70kg). 10kg added from last time.
Standing press (12.5kg). My upper body strength is ridiculously bad!
Lat pulldowns (45kg). Upper body is moving all over the place. Must remember to stay still.
Wednesday 6 March 2013
Lifting Weights
A little birdie told me to track how much I am lifting - otherwise how would I know I am improving? So this week I have been taking my little book in to write down every set and reps I do!
My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 reps
Deadlifts at 60kg, 5 sets: 10,10,10,10,10 reps
Standing Press at 12.5kg: 5 sets: 10,10,6,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,10
Tricep Pushdowns at 25kg, 2 sets: 12,10
30 Floor Situps
20 Floor Leg Raises
I filmed myself doing my last set of deadlifts to check how my form was. My bottom could be lower! Also need to remember to rest for a beat before picking up the bar again after each rep.
My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 reps
Deadlifts at 60kg, 5 sets: 10,10,10,10,10 reps
Standing Press at 12.5kg: 5 sets: 10,10,6,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,10
Tricep Pushdowns at 25kg, 2 sets: 12,10
30 Floor Situps
20 Floor Leg Raises
I filmed myself doing my last set of deadlifts to check how my form was. My bottom could be lower! Also need to remember to rest for a beat before picking up the bar again after each rep.
Monday 11 February 2013
Bad form deadlifting
Today at the gym I was all prepare to do this weights routine:
Deadlifts - 3 set x10
Bench Press - 3 x 10
Underhand Close Grip Lat Pull Down - 3 x 10
Triceps Extension - 3 x 10
After performing the first set of deadlifts with 50kg, I thought I'd challenge myself to complete the other sets with 60kg. When I picked up 60kg barbell I felt an instant twitch in my lower back and quickly had to put down the weight. I didn't pay enough attention to my form. Rookie mistake! Now my back has been hurting all day.
All I have to say here is that, FORM is very important! Now I think I'll have to rest from training for a day or 2. Not good!
Deadlifts - 3 set x10
Bench Press - 3 x 10
Underhand Close Grip Lat Pull Down - 3 x 10
Triceps Extension - 3 x 10
After performing the first set of deadlifts with 50kg, I thought I'd challenge myself to complete the other sets with 60kg. When I picked up 60kg barbell I felt an instant twitch in my lower back and quickly had to put down the weight. I didn't pay enough attention to my form. Rookie mistake! Now my back has been hurting all day.
All I have to say here is that, FORM is very important! Now I think I'll have to rest from training for a day or 2. Not good!
Wednesday 6 February 2013
Exercise Tip #1
You know how you get set in your ways with the order you do things at the gym? I for one always did my cardio first before weights. My tip today is to switch things up. If you're like me, why not start on the weights first, then move on to cardio? I have switched the two around. By doing this, I feel stronger since my muscles aren't tired out by the cardio first, therefore, I am able to lift more.
Chopping and changing your routine will prevent you from getting stale and bored!
Chopping and changing your routine will prevent you from getting stale and bored!
Tuesday 5 February 2013
Why do I run?
This article in The Guardian today has prompted me to think about the reasons why I run.
It all started in 2005 with the Bupa 10K. A few of my friends had entered the race and asked if I wanted to join. I thought to myself, "You're looking for a new challenge, why not?!" My main motivation to run was to lose weight. I had already lost around 15lbs in the past few years but could stand to lose a fair bit more. My weight had plateaued a this point. I had hoped that taking up running would give the weight shift a good kick up the back side.
I remember it being really tough pounding the pavement. I would run for a few minutes and then would have to stop to catch my breath. My aim at the beginning was to just run for as long as I could without stopping to rest. Running for 3km without stopping was such a big achievement!
Slowly but surely I worked up from 3km to 3miles, then eventually I was able to run 10km in the 1hr-1hr 15min range with no breaks at all. I was chuffed! On the actual race day, If I remember correctly, I passed the finish line in 1hr 10 minutes.
I had caught the running bug! Since then, I have entered into many a 10k's trying to better my PB's. My best time being 52 minutes. I have also entered half marathons (PB: 2hrs 1 minute) and managed the London marathon (with a bad knee I might add!) in 2010 in 5 and a half hours.
Reasons why I enjoy running?
1) It's just me and my music. I'm alone with my thoughts, it really gives me a sense of freedom.
2) It clears my head. When something is on my mind a long run really helps me think things through.
3) A sense of achievement. Running a distance that overwhelms you just thinking about it makes me go, "Wow, I actually ran that!". This happens when ever I look back at the 26.2 miles the marathon took!
4) It keeps me fit. As I have said, running has helped me lose weight and having strong legs feel great!
5) Running is the easiest sport to take up. All you have to do is lace up your trainers and run out of the door. There is no fuss to it.
Ok I have to say there are days where I would rather stay in bed than go for a run, but once I get pass that first hurdle of just getting out there I never regret any run!
It all started in 2005 with the Bupa 10K. A few of my friends had entered the race and asked if I wanted to join. I thought to myself, "You're looking for a new challenge, why not?!" My main motivation to run was to lose weight. I had already lost around 15lbs in the past few years but could stand to lose a fair bit more. My weight had plateaued a this point. I had hoped that taking up running would give the weight shift a good kick up the back side.
I remember it being really tough pounding the pavement. I would run for a few minutes and then would have to stop to catch my breath. My aim at the beginning was to just run for as long as I could without stopping to rest. Running for 3km without stopping was such a big achievement!
Slowly but surely I worked up from 3km to 3miles, then eventually I was able to run 10km in the 1hr-1hr 15min range with no breaks at all. I was chuffed! On the actual race day, If I remember correctly, I passed the finish line in 1hr 10 minutes.
I had caught the running bug! Since then, I have entered into many a 10k's trying to better my PB's. My best time being 52 minutes. I have also entered half marathons (PB: 2hrs 1 minute) and managed the London marathon (with a bad knee I might add!) in 2010 in 5 and a half hours.
 |
| Medals from races over the years. |
Reasons why I enjoy running?
1) It's just me and my music. I'm alone with my thoughts, it really gives me a sense of freedom.
2) It clears my head. When something is on my mind a long run really helps me think things through.
3) A sense of achievement. Running a distance that overwhelms you just thinking about it makes me go, "Wow, I actually ran that!". This happens when ever I look back at the 26.2 miles the marathon took!
4) It keeps me fit. As I have said, running has helped me lose weight and having strong legs feel great!
5) Running is the easiest sport to take up. All you have to do is lace up your trainers and run out of the door. There is no fuss to it.
Ok I have to say there are days where I would rather stay in bed than go for a run, but once I get pass that first hurdle of just getting out there I never regret any run!
Wednesday 30 January 2013
New beginnings.... Protein cookies recipe
I started this blog back in November 2011. It is now January 2013 and this is my second blog post. Very poor effort on my part. I figured I will start small by posting a recipe that I am going to make (as taught by Nicola Whitehead on YouTube). I am very much into healthy eating. Recently, I've been trying to up my protein intake. This is an easy 3 ingredients protein cookie recipe.
Preheat oven to 350 degree F (175 degree C)
Ingredients: 2 ripe bananas, 25g of your preferred protein powder, 60g of rolled oats.
1) Mash the bananas in a bowl with a fork.
2) Add the protein powder and oats and mix well.
3) Place a baking sheet or foil on to a tray. Divide the mixture in to 6-8 portions onto the baking tray.
4) bake in the other for 15-20 minutes keeping an eye on it.
5) Leave to cool before munching!
These will make great post workout or post lunch/dinner treats.
Each cookie will roughly have 3g of protein and have around 50 calories.
Preheat oven to 350 degree F (175 degree C)
Ingredients: 2 ripe bananas, 25g of your preferred protein powder, 60g of rolled oats.
1) Mash the bananas in a bowl with a fork.
2) Add the protein powder and oats and mix well.
3) Place a baking sheet or foil on to a tray. Divide the mixture in to 6-8 portions onto the baking tray.
4) bake in the other for 15-20 minutes keeping an eye on it.
5) Leave to cool before munching!
These will make great post workout or post lunch/dinner treats.
Each cookie will roughly have 3g of protein and have around 50 calories.
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