Getting into shape with the Summer Challenge

lindak

Took measurements this morning !

Waist - 24
Chest - 32
Hip - 32
Top of leg - 22
Thigh - 21
Knee - 15.5
Bicep - 10

Will weigh myself in the morning ! Feeling much leaner again. 2 & 1/2 weeks to my holidays.

Food today:

9.00 : Banana, Yogurt , seeds, strawberries

1.00 Apple, 2 slices brrennan wholemeal bread, 56g tuna, 1 tbsp extra light mayo, tomatoe, onion, lettuce

4.00 Ryvita & 1 slice of low fat cheddar

7.00 Slender Pro - post workout

8.00 - Chicken breast, baby potatoe, brocolli, petite pois, baked bean

Gym :

BW Warm Up

Bench :20kg x 10 , 30kg x 6 . 30kg x 6 , 30kg x 6 , 32.5kg x 3 , 32.5kg x 3

Wide Grip pulldown: 40kg x 4- 35kg x 4, 40kg x 4 - 35kg x 4, 35kg x 8, 35kg x 8

Squat: 20kg x 10, ( dropped back down a small bit) 47.5kg x 6, 47.5kg x 6, 47.5kg x 6

Deadlift: 50kg x 8 , 50kg x 5, 50kg x 3, 50kg x 4, 50kg x 4

Dips assisted with band: 8 , 6, 6, 5

Kickbacks: 6kg x 3 sets of 12 each arm

Bench dips: 3 sets x 12

Push ups: 7 , 7 , 6
20mins hiit

lindak

Gym last night went well back seems to be getting stronger again, still not back to normal but getting stronger ! Food is going well aswell. Gym tonight for 30 dynamic run. The end of this week I will change workout around again , I gave myself 5 weeks on this programme because I went backwards a bit due to hurting my back. So will put something together again for the next 4 weeks !

lindak

Gym this morning and done FBI circuit 35mins!
Upright Row : 15kg 3 sets x 8


Weighed my self this morning and 9'12.5. So not bad although I only have two & 12 weeks till my hols and dont see how I can lose 6 lb to be honest so I will just have to do with maybe 2 / 3 lb more ! So new aim is to get to 9'9lb. Have a wedding on friday so that will be my treat day. Will still get my 5 workouts in and have also started to do 1 road run for maybe 20 - 30 mins per session have done this the last two sundays.

lindak

Gym this morning :

BW Warm Up.

Bench : 20kg x 10 . 32.5kg x 6, 30kg x 6, 30kg x 6, 25kg x 12

Reverse grip pull down:
45kg x 8 , 40kg x 8, 40kg x 8, 40kg x 8

Squat:
20kg x 10 , 47.5kg x 6, 47.5kg x 6, 47.5kg x 5, 35kg x 12

Deadlift: (Weak today:mad: )
50kg x 5, 50kg x 5 , 50kg x 5

Dips with band :
6,6,6

Some abs work

25 mins hiit

Was a little weak this morning dont usually weight train in the morning but had to today. Have a wedding tommorrow so will get tommorrow workout in on sunday and try and get a run in on sat ! Gonna to change it around for monday ! Food last night went a bit of track some choc & Chips. Back on track today though and wedding tommorrow will be a disaster in relation to food. So will be extra clean for the next 2 weeks .

lindak

Meaurements:
Waist : 24 - No change
Chest - 32 - No change
Hips - 31.5 ( -.5)
Top of legs - 22 - No change
THigh -21 - no change
Knee - 15.5 - No change

Very little change in my measurements.

Still hanging in here ! Not long to my hols now so have to step it up a gear for the next week & 1/2 now .Gym yesterday done FBI Circuit and some core work.

Wedding on friday and a lot of food and alchol was consumed. Got back on track sat though. Still got my 5 workouts in didnt manage to get my road run in though.

Gym tonight changed around a small bit:

BW Warm Up

Squat - 47.5kg - 4 sets x 8 - ( still at this weight because for some reason when I got up to 50kg my form goes out the window, will give it another week at this weight and try and up it )

Deadlift : 50kg x 10 , 50kg x 5, 5kg x 5, 50 kg x 8

Bench press: 20kg x 10 , 30kg x 4 sets of 8 ( still get my strenght back on these from my back injury)

Seated pull row : 25kg x 3 sets of 12

Dips on stand with band : 10, 8, 8

1 leg RDL's: 8 each leg x 3

Hip & glute circuit

7 x 60 sec @ gradient 2 @ speed 18kpm
60 sec rest between sprint

lindak

Gym this morning changed circuit around:

FBI Circuit X 4:

45 sec sprint @ 17.5kpm
60 sec rest

Push up x 10
DB Split Squat 15kg
Plank hols 45 sec
One arm db row x 10 each arm 15kg
SB hamstring curl

45 sec sprint @ 17.5kpm

90 sec rest between sets

repeat x 4

REPEAT X 5
DB press jumping jacks as many in 60 sec


60 sec rest

lindak

Gym yesterday :

Dynamic run for 30 mins , upped speed to 14kpm

Gym this morning :

BW Warm Up

Cable Pull Down:
10kg 4sets x 8

Squat:
20kg x 10 , 47.5kg - 4 sets x 8

Deadlift:
52.5kg x 8 , 52.5kg x 7 , 52.5kg x 7

Bench press:
20kg x 10, 30kg - 3 sets x 6

Dips with assisted bands:
8,8,7

Shoulder Press:
8kg - 3sets x 8

Didnt get 20 mins hiit in as hadnt got time, will try and fit it in this weekend around college :mad:

Food is going well aswell wont weight myself till next wednesday that will be my final measurement and weigh in before my holiday on Thursday

Tiriel

Dynamic run up to 14kmph wow Linda well done!!

Keep up the good work and keep your targets in mind

eclectichoney

God Lindak - 7k in 30 mins is very impressive. Do you enter races at all? I don't see it mentioned in your log.

lindak

God Lindak - 7k in 30 mins is very impressive. Do you enter races at all? I don't see it mentioned in your log

Hi , I never said that I ran 7k in 30 mins did I ???

Dynamic run up to 14kmph wow Linda well done!!

Keep up the good work and keep your targets in mind

Hi Corkgirl , the whole 30 mins is not @ 14kpm the dynamic run is partly at 10kpm and partly @ 14kpm gradient 2. I would be dead running at that speed for 30 mins ! Still have my targets in mind although dont have long left Im off on hols on thursday so last measurements & weigh in will be wednesday. Upside is though that I intend on keeping up my workouts when Im away our hotel has a fully equipt gym , I know crazy but I always book a hotel that has a gym if I can , that way I can get a couple of workouts in and dont feel too guilty about lying in the sun all day and stuffing my face !

eclectichoney

Sorry I misunderstood Still great going though. 10kph is still fast for recovery for pace so you're not far off it

lindak

LOL no was wondering !! Well its not so much recovery , I am keeping heart rate up with bouts of sprints. The jist is that it is broken up so for example :

1 x 5min 10kpm - 3 1/2 min / 14kpm for 90 sec ) That makes the first 5 mins

3 x 3mins : (10kpm -7,10,14 min/ 14kpm for 60 sec)

And so on !!! Its variety because I find the treadmill boring.

lindak

Gym this morning:

FBI Circuit X 4 circuits :

45sec sprint @ 18kmp
60 sec rest

Pushup x 10
DB split squat 15kg
Isolatated Plank hols for 45 sec
One arm db row x 10 each arm 15kg
SB leg curl x 15

45 sec sprint @ 18kpm

90 sec rest between circuit

REPEATED CIRCUIT X 4

5 min Db press jumping jacks

In college this weekend so will try and get my 20 mins HIIT in that I didnt get a chance to do the other morning and maybe a road run aswell !

figs

Really impressive stuff lindak. After reading your log, it has motivated me to get my ass in gear and start my own.

Keep up the good work.

lindak

Thanks Figs !!

lindak

OK so 2 days left before my hols ! Feeling good and good bit leaner measured myself and there are some changes for the better will log them tonight ! Weigh in will be wednesday . I have decided that when I get back from hols, I am going to keep on with the log , and this will help with any weight that was gained due to my hols ! I do have a gym in my hotel so I intend on keeping my 5 workouts a week while away ! And as much as possible will try and eat as healthy as possible on hols, this never seems to happen for me though but we will see

Tiriel

Don't forget that it's your hols and you deserve to relax and enjoy them The gym will be waiting for you when you get back.. don't burn yourself out!! You're doing really well

lindak

Well done my final weigh in this morning because I am not sure if i will get to the gym tommorrow morning or evening and have been weighing in the morning !

I got down to 9'10lb , happy enough with that , I had originally wanted to get down to 9'7lb so 3lb out. HAd a lot of events that sorta put a spanner in the works so overall I think that was good !

Measurements: WHAT I CAN REMEMBER I WILL FILL IN THE REST TONIGHT

Waist : 24
Hips: 31
Thigh 20.5
Top of leg : ??
Knee: 15
Arm 10.5

Forgot measurements again logged what I can remember will put the rest up tonight. Thighs are down to 20.5 that is the lowest that have been in quite some time so really happy with that as they are my problem area ! Hopefully I dont gain everything while on hols but I am gonna enjoy myself but try and make healthy choices.

BW Warm Up

Bench Press : 20kg x 10 , 30 kg x 8, 30kg x 8, 30kg x 7, 30kg x 7

Seated Pully Row: 25kg x 4 sets of 8

Dips with band : 10, 8 , 8 , 8

Squat: 20kg x 10 , 47.5kg x 4 sets of 8 ( gonna increase this next week )

Deadlift : 50kg x 12, 8 , 8

1 leg RDL's

6 x 30sec sprint @ 18.5kpm
rest 90sec between sprint

celestial

lindak wrote: »

Well done my final weigh in this morning because I am not sure if i will get to the gym tommorrow morning or evening and have been weighing in the morning !

I got down to 9'10lb , happy enough with that , I had originally wanted to get down to 9'7lb so 3lb out. HAd a lot of events that sorta put a spanner in the works so overall I think that was good !

Measurements: WHAT I CAN REMEMBER I WILL FILL IN THE REST TONIGHT

Waist : 24
Hips: 31
Thigh 20.5
Top of leg : ??
Knee: 15
Arm 10.5

Forgot measurements again logged what I can remember will put the rest up tonight. Thighs are down to 20.5 that is the lowest that have been in quite some time so really happy with that as they are my problem area ! Hopefully I dont gain everything while on hols but I am gonna enjoy myself but try and make healthy choices.

Well done and don't make too many healthy choices on holiday. Relax and eat whatever you want, within reason:) A better approach is to eat what you like and keep nice and active, rather than restricting what you eat too much.

lindak

Thanks celestial Dont worry I will be having some nice food and drink there is a gym there so I will be able to keep active. But I will be definatley be enjoying this hol !

lindak

Got back from hols at the weekend so today is my starting date to get back on track! Hols were great made a pig of myself done measure ments this morning and there are some increases:

Chest : 34
Waist: 26
Hips: 33.5
Top of leg: 23.5
Thigh: 22
Knee: 16

Wont weigh myself for a couple of weeks just till I get back on track .

new goals are as follows:

• Get down to 9'7lb
• Get lean as possible
• Get stronger and deeper on squat, deadlift & bench
• Have one treat day per week
• Stick to my 5 days training per week

Looking forward to getting back on track and eating healthy again.

lindak

Gym yesterday Monday 28th July 2008:

Upper body supersets:

4set x 8 -Bench press: 30 kg
30sec rest
4sets x 8 one arm row 15kg

4sets x 8 - db shoulder press : 8kg
30sec rest
4sets x 8 -barbell upright row: 15kg

4sets x 8 - dips
30sec rest
4sets x 8 - bicep curl : 8kg

Squat &tabatta press 20 sec on 10 sec 0ff x 8

15 min interval on cross trainer

lindak

Gym this morning:

5 mins warm up

repeat x 4
Sprint @ 18.5kpm / rest @ 5kpm
60sec sprint-90sec rest-45sec sprint-60sec rest-30sec sprint-2min rest

10 mins interval on cross trainer

Tommorrow rest day !

lindak

Gym Thursday :

Dynamic Run : 30 mins
Advanced step class :45min ( havent done one in a while enjoyed it)

Gym this morning:

BW warm up

1a : Dealift : 4x8 50kg
1b : Incline press: 10kg 4x8

2a : Squat : 40kg 4 x 8( dropped again trying to get deeper)
2B: Inverted row 4 *2 body weight

3a: Shoulder press : 3 x 8 8kg
3b: Dips 3 x 8

4a: 3 way lunge with 8kg db : 3 x 8
4b: single leg RDL's with db : 8kg 3 x 8

Work finisher for 10min:
sprint @ 16.5kpm - 60sec
10 push up
20 squat
20 sky crunches with 6kg db

Enjoyed gym this week changed things around ! Food wise I am doing ok although I am out tonight and sunday so that will be a spanners in the works. Will do measurements again on monday and hopefully I have lost some of the holiday bulge !!

lindak

Gym Yesterday:

Bw Warmup

1a. Squat - 4 x 8 42.5kg
1b. 1leg rdl's - 4 x 8 8kg

2a. Deadlift: 4 x 8 - 52.5kg
2b. DB lunge: 4 x 8 - 12.5kg

3a. DB Step Up's - 3 x 8 - 10kg
3b. Stability Ball leg curls - 3 x 8

Work Finisher x 6

30 sec sprint @ 18.5 incline @ 2
10 push up
25 bw squat

repeat x 6

5 mins Dumbell jumping jacks

eclectichoney

lindak wrote: »

5 mins Dumbell jumping jacks

Interesting! Are these difficult? With my co-ordination i can just imagine dumbbells going flying everywhere!

lindak

Quote:
Originally Posted by lindak

5 mins Dumbell jumping jacks

Interesting! Are these difficult? With my co-ordination i can just imagine dumbbells going flying everywhere!

LOL I look a bit silly, but they get the heart pumping thats for sure ! There only the little colour full weights nothing heavy ! Give them a try !!

lindak

Gym Today:

Bw warm up

1a. Bench Press - 32.5kg 4 x 8
1b. One arm db row - 15kg 4 x 10

2a. DB Shoulder press - 8kg - 4 x 8
2b. Upright Row -15kg - 4 x 8

3a. Dips - 4 x 8
3b. Bicep Curl - 8kg 4 x 8

DB Shoulder press with Tabatta squat - 20 sec on / 10 sec off repeat x 6

lindak

Gym this morning :

60sec sprint @ 19kpm
90sec rest
45sec sprint @ 19kpm
60sec rest
30sec sprint @ 19kpm
2mins rest

Repeat x 4

15mins interval on cross trainer

Tiriel

Good work Linda - you're really putting the work in since you started back Keep it up and enjoy!