Adding a bit to my 'Abs' workout.

I tried to move my weight schedule on a bit this weekend. I upped a few of my weights but also - shame, shame - had to decrease the weights for my shoulder press - I just couldn't lift it without seriously loosing form and arching my back. I was about to give it up, on Thursday, and go home v disappointed (I HATE not completing things) when Trainer Terry arrived - I didn't even let him get his jacket off and I hot footed it over to the 'coach stand' and asked him to help. He said I should bring the weights down, even use a 'naked' bar and then build up. I felt better and decided to have a go at the weenkend.

Its been a funny old weekend. I couldn't do my Saturday weights session due to work so I had to do it on Sunday. Being such an 'anally retentive' person, I felt 'all over the place'. Used Saturday as a rest day instead, as I don't get enough of these. The gym was empty at 7.30 on Sunday morning so I took the opportunity to try out a couple of new exercises. My routine went as follows:

Warm Up
Cross trainer - 15 minutes forwards
Weights
Squats - 25kg bar - 1 set (3 x 10 reps)
Flat dumb bell press - 10kg dumb bells - 1 set (3 x 10 reps)
Deadlift - 22kg bar - 1 set (3 x 10 reps)
Shoulder press - 5kg bar - 1 set (6 x 5 reps)
Crunch/Leg raises - body weight - 1 set (3 x 10 reps)
Bicep Curl - 6kg dumb bells - 1 set (6 x 5 reps)
Inclined situp - body weight - 1 set (3 x 10 reps) *new*
Lat pull down - 30kg - 1 set (6 x 5 reps)
Leg raises - body weight - 1 set (3 x 5 reps) *new*
(Lat pull down and leg raises done as a mini-circuit)
Seated cable row - 22kg - 1 set (3 x 10 reps)
Tricep pull down - 5kg - 1 set (6 x 5 reps)
Push ups (lady) - 1 set (3 x 10 reps) *new*
Cardio
Treadmill - 20 mins - 15 incline (heart rate 70%-80%)
Stairmaster - 20 mins - level 7 (heart rate 70%-80%)
Treadmaster - 20 mins - 4.5 (heart rate 70%-80%)

Swimming in the Fast Lane and George Foreman came to tea

So I stopped off at the gym on the way home from work yesterday evening and did an hour's swim to make up for my missed running in the morning (not the same but better than nothing). I used my Polar 7F underwater for the 2nd time and it was great. I had set my HR for 70%-80% and managed to stay within it burning 50% fat which is great for swimming.

The latest thing I am pondering is does everyone feel under as much pressure as I do when choosing a lane to swim in. Am I really fast or just medium? On Sunday when I went to a grotty public pool I joined the fast lane as I assessed the speed of the other two and they were relatively slow. In the end I had to ask a gentleman to move out of the fast lane as he was doing no more than floating whilst wiggling his legs and he was a bit of a liability. I felt a bit embarrassed but when I'd done it someone else thanked me so that made me feel better.

Any hoo, at my gym I couldn't decide as on the whole people seem to be taking their swimming more seriously as a form of exercise. There were only 2 lanes open - fast and medium and in the medium were several ladies desperately trying to keep their hair out of the water so I thought I'd join the fast lane again. Initially I was alone but as others arrived I started to feel intimidated about not being fast enough and pausing for too long after each 2 lengths - honestly I'm far to obssessive about things. I even follow people who are doing breast stroke to see their stroke underwater hoping to improve mine - I think I may be weird :-)

George Foreman

When I got home my George Foreman grill had been delivered. Hurray! I'm looking forward to grilling all my lean proteins on it - also secretly hoping the kids (sorry, young adults) will be encouraged to use it and cook for themselves occassionally! I live in hope.

Weight Regime

If you look at yesterday's post, I have updated it to add links to mini clips of the weights I am due to start today - more to help me visualise what I have to do as Saturday now seems so far away and all trainer Terry's tips are fading in my mind - I'm going to study these before I go to the gym to ensure I get my form correct.

Feel the Fear and do it Anyway

So i've been learning all about creatine this weekend as Trainer Terry said I should take it as did my daughter's OH (and they both have good physics so I'm going to listen to them :-)). The most helpful article I found, particularly directed at women was on one of my fav websites, figure athlete and you can read it here. My new weight regime begins tomorrow now I have my new routine and so today I shall start taking creatine at a dose of 5g per day - I'll let you know if I think I feel the benefits.

Terry had given me an initial full body plan and in 6 weeks will update it to split sessions but he said I need to build up some upper body strength first - I think he thought I was a bit puny - particularly my triceps apparently! My workout will go as follows (excuse the fact that I don't yet know the proper names!)

All exercises sets = 3 x 10 reps

Squats - down for 3, hold for 2 up for (1.5 minute rests) 10kg
Flat dumb bell press - push up for 1 hold for 2 lower for 3 (1.5 minute rests) start with 8kg
Deadlifts - 22kg bar
Leg raises on bench
Seated cable row pull for 1 hold for 2 release for 3 (1 minute rests) 22.5kg
Tricep pull down (1 minute rests) 2.5kg (I do this standing though the link shows the seated version)
Lat pull down again, 1,2,3 (1 minute rests) 30kg
Shoulder press - 1,2,3 (1 minute rests) 17kg bar
Bicep curls - 4kg dumb bells

I didn't get up for my 5am run this morning. Had some family stuff to deal with and got to bed gone 12, seeing as I ususally go to bed at 9 before a run I thought I'd not have the energy. Will swim at the gym for an hour tonight as a (poor) substitution.

I am anxious about my first session on the weights tomorrow. Tuesday is always really busy and the weights section will be full of beefy guys. But I will feel the fear and do it anyway - wish me luck!

Trainer Terry and Twenty Two Minutes

Gym

I bit the bullet and have booked in a coaching session at the gym next Tuesday. Josh, my original coach has handed me over to Terry who, apparently, is a lot more knowledgeable about weight training. I'm really looking forward to it even though he did say 'so whose arse do you want to kick' - I hope he hasn't got the wrong idea bout me :-) He also went on and on about eating more protein and taking 'creatine' (must find out what this is). Had a good session at the gym on my current, and soon to be old, routine. Really built up a sweat and lifted heavier weights than last time - though now I know, according to Terry, not heavy enough!!

Running

Really, really happy this morning. I ran for 22 minutes without stopping. I mapped it on Map My Run and it was 2.1 miles. This is a massive achievement for me and I really felt like a 'runner' this morning. I could have gone on as well but my 45 minutes were up and I had to get readly for work (boo hiss). My schedule this morning was:

5 minute warm up walk
5 minute jog
1 minute walk
5 minute jog
1 minute walk
5 minute jog
1 minute walk
22 minute jog

Total : 45 minutes.