Mood: Headachey
Weather: Cloudy (again - I need the sun)
I am not sure where yesterday afternoon went, I had planned 20 min with my computer to scribe the final bits on exercise and why I do all this and the day ran away from me.
Let's start on what I did yesterday in the gym as part of my new 'three day plan' to get fit and loose weight, quickly followed by Wednesday's work out.
To explain my recording style. It is EXERCISE SETS*REPS WEIGHT (I will try to stick to this, remind me if I don't!!)
Tuesday - Shoulders and Back
Rowing - Distance 3985m in 20 min burning 217 kCal
3 min warm up followed by 7 40 second high speed 80 second's gentle row
One arm dumb bell row 3*15 5kg 1*15 6kg
Lat pull down 4*12 22.5kg
Cable row 3*12 50kg 1*8 55kg
Lat pull down 4*12 22.5kg
Cable row 3*12 50kg 1*8 55kg
Shoulder press 4*12 6kg
Front raise rotation 4*12 3kg
Deltoid raise 3*12 7kg 1*12 8kg
Total gravity gym overhead pull down 10 reps
Front raise rotation 4*12 3kg
Deltoid raise 3*12 7kg 1*12 8kg
Total gravity gym overhead pull down 10 reps
Climbing.plank 30 sec 2* opposite knee to elbow 2* knee to outer elbow
Sit-ups 4*12 7kg
Wednesday - Triceps, Biceps and Chest
Spinning 11.1 miles in 30 min burning 269 kCal
5min warm up on gear 8 followed by a pyramid (now this gets complicated)
Gear 12 standing 40 seconds RPM 75+
Gear 9 80 seconds
Gear 13 standing 40 seconds RPM 70+
Gear 10 80 seconds
Gear 14 standing 40 seconds RPM 65+
Gear 11 80 seconds
Gear 15 standing 40 seconds RPM 60+
Gear 12 80 seconds
Gear 16 standing 40 seconds RPM 55+
Gear 13 80 seconds
Gear 17 standing 40 seconds RPM 50+
Gear 14 80 seconds
Gear 18 standing 40 seconds RPM 45+
Gear 15 80 seconds
Gear 19 standing 40 seconds RPM 40+
Gear 16 80 seconds
Gear 20 standing 40 seconds RPM 40+
Gear 17 80 seconds
Gear 21 standing 40 seconds RPM 40+
Gear 18 80 seconds
Followed by 1 min gentle cycling then 20 second sprints on gear 8 four times and a cool down. If you followed any of that I will be amazed but it is a good record for me! (sorry if boring!)
Chest fly 3*12 11.5kg 1*12 13.5kg
Reverse chest fly 1*12 11.5kg 1*12 13.5kg 2*12 16kg
Cross chest pull 3*12 7kg (I am not very strong in that chest muscle!)
Biceps on cable machine 3*12 13.5kg 1*12 16kg
Triceps straight bar on cable machine 4*12 27kg
Trucep V bar on cable machine 4*12 27kg
Reverse biceps 4*12 3kg
Full extension crunch 4*12 5kg
Russian twist 4*20 5kg
Reverse chest fly 1*12 11.5kg 1*12 13.5kg 2*12 16kg
Cross chest pull 3*12 7kg (I am not very strong in that chest muscle!)
Biceps on cable machine 3*12 13.5kg 1*12 16kg
Triceps straight bar on cable machine 4*12 27kg
Trucep V bar on cable machine 4*12 27kg
Reverse biceps 4*12 3kg
Full extension crunch 4*12 5kg
Russian twist 4*20 5kg
Stretches
If you have got this far you deserve a medal!!
Why do I do this?
Yesterday reminded me of why I do all this exercise. As I get older it is getting more and more difficult to lose weight and stay trim (and fit in my clothes) but in the past 48 hours I have been reminded me that I am successful and I am not old!
In the gym yesterday a fellow weight lifter commented 'Oh my you are strong' as I lifted 55kg, as I walked to the water machine one of my cardio buddy's said 'You are getting fitter than me, how much have you lost now' when answered they responded 'It looks like a lot more'. And then to top it off today one of the personal trainers said 'Wow, you are looking really good! You have worked hard'.
So, on top of the natural stress busting endorphins I got some head enlarging compliments and that is why I do it!
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