Getting into shape with the Summer Challenge

lindak

Gym this morning:

30 mins interval on treadmill
15 interval on cross trainer

ab work

lindak

Weekend was disater when it came to food & drink was away. But did get to the gym on Fri & Sat. weight and measurements were done this morning.

Waist : 24.5 - Same
Hips: 31.5- Same
Top of leg: 22 - Same
Thigh: 20.5 - ( -.5)
Knee: 15- Same
Calf: 12
Weight : 10 stone - No change

The last couple of weekends have been hard because there has been something on constantly, so I can get focused now as there is no hols booked for a couple of months.

Gym Last night:

BW Warm up

1a Squat - 45kg 4 x 8
1b dips - 4x 8

2a deadlift 55kg x 7 , x 7 x 6
2b barbell upright row : 15kg 3 x 8

3a bench press: 35kg 4 x 5
3b lat pull down : 35kg 4 x 8

4. Incline chest press : 12.5kg 4 x 6

5. tricep extentionL 12.5kg 3 x 10

Ab work

3kg tabatta squat : 20sec on 10sec off repaeat x 8

20 mins HIIT on cross trainer

Gym this morning:

25 mins HITT on treadmill
15 min inteval on cross trainer

lindak

Gym this morning:

30 mins dynamic run

Tiriel

Fair play you are doing really well, your waist measurements are really down! It was so hard over the summer with weekends away and holidays, plus work being all over the place. Hard to stay motivated and see results. Great to see you doing so well - motivates me to cop on!! Keep it up!

lindak

Oh thanks Cork Girl,inches have practically gone back to what they were before hols but scales hasnt budged! But im ok with that. Your right when its the summer and there is hols and things on it so hard to stay on track.
Im now giving my self till xmas that 3& 1/2 months. So your more than welcome to join me maybe it will help each other in some way ?

lindak

Gym tonight :

Bw warm up

1a: Split squat: 45kg 4 x 8
1bDip: 7,7,6,6

2a- Deadlift:55kg 3 x 8
2b db lunge: 12.5kg 3 x 12

3 lat pull down : 35kg 3 x 8

4: DB chest press: 12.5kg 3 x 6

5 frontal raise : 6kg 3 x 12

6 overhead db extension: 10kg 3 x 8

Tiriel

lindak wrote: »

Oh thanks Cork Girl,inches have practically gone back to what they were before hols but scales hasnt budged! But im ok with that. Your right when its the summer and there is hols and things on it so hard to stay on track.
Im now giving my self till xmas that 3& 1/2 months. So your more than welcome to join me maybe it will help each other in some way ?

It's a deal. Starting Monday?!

lindak

MOnday it is !!! :eek::eek::eek: Just sent ya a pm

lindak

Gym yesterday:

Bw warm up

Circuit:

45sec sprint : 17kpm
45sec rest

chestpress: 12.5kg x 10
split squat:12.5kg x 10 each leg
sky crunch : 10kg x 10
sumo squat: 22.5kg
upright row: 15kg x 10

45sec sprint
45sec rest
60 rest between circuit

Repeat x 4

Tabatta squat with d/b shoulder press: 20 sec on /10 sec off
x 8

Ab work- abs are killing me this morning !! good feeling !

Food this weekend was a total binge fest !!!! Monday I will be starting a new challenge for 12 weeks. Training isnt the issue its my diet so that is gonna have to be focused on.

lindak

Anyone know how to change the name of my log ????????????

Tiriel

I'm not sure that you can.. pity but I suppose you could start a new one? Not really ideal with all your history here though:(

lindak

Ah sure il stick with this one for the time been !!

lindak

First day of challenge went well.

Gym this evening:

BW Warm up

1a Db front squat 20kg - 4 sets of 10
1b dip with band assistance - 10, 8 7,6

2a step up with one arm press - 7.5kg 6 each side x 4
2b reverse lunge with db row 10kg 6 each leg x 4

Circuit:

20sec hiit on cross trainer intensity @ 12
20 x kneeling push up
60 sec light on cross trainer

20sec hiit on cross trainer intensity @ 12
plank & renegade row
60 sec light on cross trainer

20 sec hiit on cross trainer intensity @ 12
bw speed squat
60 sec light on cross trainer

repeat x 4

lindak

Gym this morning:

Circuit A:
Smith machine push up x 10
smith machine inverted row x 10
mountain climber x 20
bw squat jump x 20

60sec rest
repeat x 2

Circuit B:
renegade row : 6kg x 20 (10each side)
bw speed squat x 20
spider mans x 20
db squat swings : 7.5kg x 20 (10each arm)

60sec rest
repeat x 2

Circuit C:
Split Squat jump changeovers x 20
DB Step up : 10kg x 20 (10each leg)
Db Squat & press x 15

60 sec rest
repeat x 2

Ab work

lindak

Rest day today , and day 3 of the challenge. Diet and training is going well. Body is quite sore from workouts mon & tue so todays rest day is needed !!

lindak

Gym tonight:

BW warm up:

1a: DB chest press : 12.5kg 3x8
1b: one arm db row: 15kg 3x8

60 sec rest

2a: lat pull down:40kg 3x8
2b: db shoulder press: 10kg3x8

60sec rest

3a: bb squat: 40 kg 3 x 8 (dropped weight again just feel like i am getting nowhere at the moment ! )
3b:1 leg rdl's : 12.5kg 3x8

60sec rest

4a:bicep curl: 8kg 3x8
4b: overhead tricep extention: 12.5kg 3x8

Ab work long session

tabatta squats

lindak

Gym this morning:

BW Warm Up

1: Dips with band assistance - 4 x 6
(on thinest band at the moment hopefully in a couple of weeks will manage some without)

2: Chin up on smith machine: 4 x 6

3a: Db set up with press (one leg): 8kg 4 x 6
3b: Reverse lunch with db row: 8kg 4x6

4a: Inverted row on smith machine : 4x6
4b:db renegade row: 8kg 4x6
4c:db squat: 20kg 4x6

Intervals:

45sec sprint - 90 rest
45sec sprint - 90rest
30sec sprint - 60 rest

2 mins rest

repeated x 4

lindak

Gym yesterday morning: 50 min circuit.

Rest day today ! and treat "MEAL" day. Which will be 1 meal not the whole day !!! which I had been doing and sometimes treat weekends !!! .

Going for a meal so will enjoy that and get back on track tommorrow. Diet has been going well will do measurements tue morning !

lindak

Gym tonight:

1a: DB squat - 4 x 12 20kg
1b: dips - 4 x 10

2a: Db one leg step up and press: 8kg 4 x 6 each side
2b: reverse lunge and row: 10kg 4 x6 each leg


Circuit A
20 sec fast on cross trainer
20 push up
60sec active rest
repeat x 4

Circuit B
20 sec fast on cross trainer
20 db renegade row
60 sec active rest
repeat x 4

Circuit C
20 sec fast on cross trainer
20 speed squats
60 sec active rest
repeat x 4

Legs were like jelly ! Great workout, food went well today!

lindak

Gym this morning:

Circuit a:
Push up on smith machine x10
inverted row on smith machine x 10
jump squat x 20
Mountain climbers x 20
repeat x 2

Circuit B:
db renagade row x 20 8kg
speed squats x 20
spider mans x 20
Db swings x 20 8kg

Circuit C:
Split squat jump changovers x 20
Step ups x 15 each leg 12.5kg
squat & press x 15 4kg

Ab work

Done measurement this morning and all the same !!and so is weight ! Very frustrating but its only week 1 so we will see how the next couple of weeks pan out !

lindak

Gym last night:

1a BB Squat : 45kg 3 x 8
1b1 leg rdl's 12.5kg 3x8

2a DB bench pres : 12.5kg 3x 8
2b 1 onarm db row : 15kg 3x8

3a shoulder press : 10kg 3x8
3b lat pull down 40kg 3x8

Ab work

Tabata squat & press

Gym this morning:

1 Chinups on smith machine : 4 x 8

2a Step up and press one leg: 4 x 6 each leg
2b reverse lunge and row : 8kh 4 x 6 each leg

3a inverted row : 4 x 8
3b renegade row: 8kg 4 x 8
3c db squat : 20kg 4 x 8

Interval sprints

60sec sprint
120 rest
45 sec sprint
90 rest
30sec sprint

repeated x 4

lindak

Disaster food & drink wise this weekend ! There wasnt much that could have been done about it ! But back on track today. Did get to the gym sat morning at least.

c - 13

Heh, i could have wrote the same thing myself. Due to being off work and having some social commitments I did the same thing.

No point in worrying yourself about it just get back on that horse and remember all the good progress your making.

I must go ressurect my own log

lindak

Thanks C-13, I just said to myself this morning that there is no point freaking out about it , because I tend to do that ! But it is rare I eat like that ! I mean i totally binged sat & sun ( due to alchol sat night) But anyway I will just be extra careful this week.

lindak

Gym last night :

1a - DB squat: 20kg 4 x 12
1b - dips: 4 x 6 _ Quite weak last night !

2a Db one leg step up and press : 8kg 4 x 6 each leg
2b Reverse lunge and row: 8kg 4 x 6 each leg

Circuit A:
20sec fast on cross trainer
push up x 20
60sec rest
Repeat x 4

Cicuit B:
20sec fast on cross trainer
renegade plank and row : 8kg x 20
60sec rest
Repeat x 4

Cicuit C:
20sec rest on cross trainer
speed squat
60sec rest
Repeat x 4

10 min interval on stepper

Gym this morning:

Circuit A:
Push up on smith machine : x 10
Inverted row on smith machine x 10
Bw jump squats x 20
Mountain climbers x 20
Repeat x 2
Rest 60sec between sets

Circuit B:
Db renegade row x 20
BW Speed Squats
spiderman climbs x 20
db squat & swings x 10 each arm
Repeat x 2
Rest 60sec between sets

Circuit C:
Split Squat jumps changovers
Db Step up : 10kg x 10 each leg
DB squat & press x 15
Repeat x 2
Rest 60sec between sets

Ab work

lindak

Gym last night:

BW Warm up

1a: Squat: 45kg 3x 8
1b: 1 lef rdls 12.5kg 3 x 8

2a: Lat pull down 40kg 3 x 8
2b: db shoulder press 10kg 3 x 8

3a: DB chest press 12.5kg 3x8
3b:one arm db row 15kg 3x8

4a: bicep curls : 8kg 3 x8
4b:overhead tricep extention 12.5kg 3x8

Tabata squat and press x 8

Gym this morning:

BW Warm Up

1: Dips : 6,6,6,6

2: Chin ups on smith machine: 4 x 8

3a: 1 leg step up and press : 8kg 4 x 6
3b: reverse lunge and row: 8kg 4 x 8

4a: Inerted row on smith machine: 4 x 8
4b: Db renegade row: 4x8 8kg
4c: Db squat: 4x 8 10kg

2 round of interval , was very tired this morning and didnt manage the 4 rounds will get the other 2 in tommorrow !

lindak

Gym Monday:

1a: DB squat - 4 x 12 20kg
1b: dips - 4 x 10

2a: Db one leg step up and press: 8kg 4 x 6 each side
2b: reverse lunge and row: 10kg 4 x6 each leg


Circuit A
20 sec fast on cross trainer
20 push up
60sec active rest
repeat x 4

Circuit B
20 sec fast on cross trainer
20 db renegade row
60 sec active rest
repeat x 4

Circuit C
20 sec fast on cross trainer
20 speed squats
60 sec active rest
repeat x 4

Gym this morning:

Circuit a:
Push up on smith machine x10
inverted row on smith machine x 10
jump squat x 20
Mountain climbers x 20
repeat x 2

Circuit B:
db renagade row x 20 8kg
speed squats x 20
spider mans x 20
Db swings x 20 8kg

Circuit C:
Split squat jump changovers x 20
Step ups x 15 each leg 12.5kg
squat & press x 15 4kg

Ab work

Havent taken measurements or weighed myself this week! Will take them next week. Dont intend on taking them every week. Just want to make sure I am training well and eating well. Diet at the weekend ok went out for meal sat night and drinks on friday so went over my calories a bit more than I would have liken. I am still working out that I have a deficit of 3500 cals from my diet ( which equates to 1lb of fat?) and that is not including my exercise. So we will see next week when I weigh and measure myself. I also am trying to get in as much protein and fat as possible daily. At this stage I am sick to death of tuna :eek:, so im gonna change things around a bit.

lindak

Well havent had a chance to log on here in a couple of days. Have been training well and diet is also going well. Havent done measurements or weighed myself in a couple of weeks think I am going to give myself a break from that for the time being and do it at the end of the month ! Feel its healthier for me... Gonna change my workouts around again tonight really enjoying the circuits at the moment. Will log workout tonight !

lindak

Gym Monday Evening:

1a: DB Chest \press 12.5kg 4x10
1b: DB 1 arm row 17kg 4 x 10
1c: DB front squat 12.5kg x 2 4 x 10

2a: BB standing militart press : 15kg 4x10
2b: Lat pull down 40kg 4x10
2c: DB speed stiff leg deadlift: 12.5kg 4x10

Tabatta squat & press

Gym Tue Morning:

40 Minutes circuit
ab work

lindak

Havent had a chance to log workouts for the last couple of days. Will try get them up this evening. Have kept up all workouts and eating has been good although this weekend was a little all over the place( dinner last night was pic a mix from cinema ) but have been sticking with my cals for the week ! Have been aiming for 1400 per day which I know some people may think is too low but there was nothing else I can do as I wasnt loosing on anything higher and was eating the right stuff and training well. I have been feeling satisfied with this amount of cals. So from last week this is the cals i have been using wont weigh/ measure myself till next week and we will see how it goes.