Harder, better, faster, stronger

bxlsprout

Age: 33

Gender: female

Weight: 99 kg

Height: 170 cm

Background: I started at the gym earlier this year after a thyroid-related illness which left me very overweight and totally unfit and weak. At the beginning, I found even getting into the stretches challenging, but am making progress and losing bodyfat with the help of my trainer. I've found this forum informative and inspirational and finally decided to add my own fitness log for some extra motivation!

Life style: mostly sedentary, desk job

Diet: Around 1,600 calories a day, minimum carbs (other than fruit, veg and pulses), mostly lean and vegetarian protein sources and fresh veggies, homemade muesli, fruit and yogurt (Fage Total 0%).

Aims: My number one aim is to increase my energy levels and support my wrecked metabolism, but I also need to lose lots of weight obviously! I would really like to recognise myself in the mirror again.

Goals: I seem to fall off the wagon every couple of months with my training and diet for a week or two and my main goal is to be consistent for the next year. I plan to train three or four times a week plus one tennis class, one pilates or yoga class and some cycling and walking for a minimum of six hours a week.

Saturday, 16 May
Warmup: 10 minutes treadmill, fast walk, 3% incline

Circuit 1 x 3
Medicine ball squat and overhead press, 5kg ball x 15
Humansport half-squat and pull, 12kg x 12
Step ups, 5kg ball x 12 each side
Humansport seated pull, 10kg x 12

Circuit 2 x 2 (couldn't do the third one, that's the goal for this week!)
Swissball dumbbell chest press, 4kg x 12
Medicine ball overhead slams, 3kg, x 20 in 30 seconds
Dips, bodyweight, x 8
Swissball crunch, bodyweight, x 20

Treadmill intervals (speed and incline) x 15 minutes

bxlsprout

Monday, 18 May

Tennis, 60 minutes

itsallaboutheL

Welcome aboard< (a"board" hahahaha im brilliant:D)

cardio,shoot me

dont mind L hes the bicep troll :P

bxlsprout

Thanks for the welcome!

Tuesday, 19 May

Warmup: 5 minutes treadmill, fast walk, 3% incline

Circuit 1 x 3
Medicine ball squat and overhead press, 5kg ball x 15
Humansport half-squat and pull, 12kg x 12
Step ups, 5kg ball x 12 each side
Humansport seated pull, 10kg x 12

Circuit 2 x 3
Swissball dumbbell chest press, 4kg x 12
Medicine ball overhead slams, 3kg, x 20 in 30 seconds
Dips, bodyweight, x 8
Swissball crunch, bodyweight, x 20

Elliptical trainer x 5 minutes

Later...
Yoga x 45 minutes

bxlsprout

Wednesday, 20 May

Treadmill x 10 minutes
Bike x 15 minutes
Elliptical trainer x 15 minutes

bxlsprout

Thursday, 21 May

Warmup: 5 minutes, elliptical trainer

Circuit 1 x 3
Medicine ball squat and overhead press, 5kg ball x 20
Humansport half-squat and pull, 12kg x 12
Step ups, 5kg ball x 15 each side
Humansport seated pull, 10kg x 12

Circuit 2 x 3
Swissball dumbbell chest press, 4kg x 12
Medicine ball overhead slams, 3kg, x 20 in 30 seconds
Dips, bodyweight, x 6 (reduced reps as I wasn't doing them properly!)
Swissball crunch, bodyweight, x 20

Warmdown: 5 minutes, elliptical trainer

Felt so great afterwards that I hopped off the metro on the way home and
walked home, 30 minutes.

bxlsprout

Friday, 22 May
Walking, 80 minutes

Oryx

Just well done, hell of a start... Good luck reaching your goals.:)

bxlsprout

Thanks Oryx!

Saturday, 23 May

Bodyweight exercises (boxing, kicking, squatting, press-ups, crunches etc.) with skipping intervals, one hour

bxlsprout

Monday, May 25

Warmup, elliptical trainer, 5 minutes

Circuit 1 x 3
Medicine ball squat and overhead press, 5kg ball x 12
Humansport half-squat and pull, 12kg x 12
Step ups, 5kg ball x 12 each side
Humansport seated pull, 10kg x 12

Circuit 2 x 3
Swissball dumbbell chest press, 4kg x 12
Medicine ball overhead slams, 3kg, x 20 in 30 seconds
Dips, bodyweight, x 8
Swissball crunch, bodyweight, x 20

Elliptical trainer, 5 minutes

Later...
Tennis, 60 minutes

bxlsprout

Tuesday, 26 May 2009

Warmup: elliptical trainer, 5 minutes

Circuit 1 x 3
Medicine ball squat and overhead press, 5kg ball x 12
Humansport half-squat and pull, 12kg x 12
Step ups, 5kg ball x 12 each side
Humansport seated pull, 10kg x 12

Circuit 2 x 3
Swissball dumbbell chest press, 4kg x 12
Medicine ball overhead slams, 3kg, x 20 in 30 seconds
Dips, bodyweight, x 8
Swissball crunch, bodyweight, x 20

Warmdown: Elliptical trainer, 5 minutes

bxlsprout

Wednesday, 27 May

Cross trainer x 15 minutes
Bike x 15 minutes
Treadmill x 15 minutes

bxlsprout

Friday, 29 May

Pilates, one hour
Elliptical trainer, 15 minutes (intervals)
Bike, 15 minutes (intervals)

bxlsprout

Saturday, 30 May 2009

Warmup: treadmill, 10 minutes

Circuit 1 x 3
Hip extension and medicine ball press on swissball, 3kg x 12
Bosu ball squat and medicine ball press, 3kg x 12
Bosu ball press-up, BW x 15
V-crunch, BW x 15

Circuit 2 x 3
Seated pull, 12kg x 15
Medicine ball side to side overhead slams, 3kg x 10 per side
Bicep curl and dumbbell shoulder pess, 4kg x 12
Swissball bridge x 30 seconds

Cool down: elliptical trainer x 5 minutes

bxlsprout

Monday, 2 June 2009

Warmup: treadmill, 5 minutes

Circuit 1 x 3
Hip extension and medicine ball press on swissball, 3kg x 12
Bosu ball squat and medicine ball press, 3kg x 12
Bosu ball press-up, BW x 15
V-crunch, BW x 15

Circuit 2 x 3
Seated pull, 12kg x 15
Medicine ball side to side overhead slams, 3kg x 10 per side
Bicep curl and dumbbell shoulder press, 4kg x 12
Swissball bridge x 30 seconds

Cardio: bike intervals x 15 minutes

bxlsprout

Monday, 2 June 2009

Warmup: elliptical, 5 minutes

Circuit 1 x 3
Hip extension and medicine ball press on swissball, 3kg x 12
Bosu ball squat and medicine ball press, 3kg x 12
Bosu ball press-up, BW x 12
V-crunch, BW x 12

Circuit 2 x 3
Seated pull, 14kg x 12
Medicine ball side to side overhead slams, 3kg x 10 per side
Bicep curl and dumbbell shoulder press, 4kg x 12
Swissball bridge x 30 seconds

Cardio: treadmill and elliptical x 15 minutes

bxlsprout

Thursday, 4 June

Treadmill, 12 minutes
Bike, intervals, 20 minutes
Elliptical trainer, 15 minutes

bxlsprout

Saturday, 6 June 2009

Warmup: elliptical, 5 minutes

Circuit 1 x 3
Hip extension and medicine ball press on swissball, 3kg x 12
Bosu ball squat and medicine ball press, 3kg x 12
Bosu ball press-up, BW x 12
V-crunch, BW x 12

Circuit 2 x 3
Seated pull, 14kg x 12
Medicine ball side to side overhead slams, 3kg x 10 per side
Bicep curl and dumbbell shoulder press, 4kg x 12
Swissball bridge x 30 seconds

Cardio: bike and elliptical x 20 minutes

bxlsprout

Monday, 8 June

Tennis, 60 minutes

bxlsprout

Tuesday, 9 June 2009

Warmup: bike, 5 minutes

Circuit 1 x 3
Hip extension and medicine ball press on swissball, 3kg x 12
Bosu ball squat and medicine ball press, 3kg x 12
Bosu ball press-up, BW x 12
V-crunch, BW x 12

Circuit 2 x 3
Seated pull, 14kg x 12
Medicine ball side to side overhead slams, 3kg x 10 per side
Bicep curl and dumbbell shoulder press, 4kg x 12
Swissball bridge x 30 seconds

Warmdown: elliptical trainer, 5 minutes

bxlsprout

Thursday, 11 June

Warmup, treadmill x 5 minutes

Circuit 1 x 3
Kettle ball squat, 12kg, x 12
Swissball dumbbell piston press, 4kg, 12 per side
Swissball bridge and forward ball roll, BW, 8-10
Crosstrainer, incline 20, resistance 40, one minute

Circuit 2 x 3
Single arm pull and torso twist in lunge position, 12kg, 12 per side
Medicine ball throw, 3kg, 12 per side
Swissball hip extension, BW, 12
Crosstrainer, incline 20, resistance 40, one minute

Cardio
Bike, intervals x 20 minutes

bxlsprout

Friday, 12 June

Pilates, one hour

bxlsprout

Saturday, 13 June

Bike, intervals, 30 minutes

bxlsprout

Monday, 15 June

Tennis, one hour

bxlsprout

Tuesday, 16 June

Warmup, treadmill x 5 minutes

Circuit 1 x 3
Kettle ball squat, 12kg, x 12
Swissball dumbbell piston press, 4kg, 12 per side
Swissball bridge and forward ball roll, BW, 8-10
Crosstrainer, incline 20, resistance 40, one minute

Circuit 2 x 3
Single arm pull and torso twist in lunge position, 12kg, 12 per side
Medicine ball throw, 3kg, 12 per side
Swissball hip extension, BW, 12
Step ups, 3kg medicine ball, 10 per side

Cardio
Bike, intervals x 20 minutes

bxlsprout

Wednesday, 17 June

Warmup, treadmill x 5 minutes

Circuit 1 x 3
Kettlebell squat, 12kg, x 12
Swissball dumbbell piston press, 4kg, 12 per side
Swissball bridge and forward ball roll, BW, 8-10

Circuit 2 x 3
Single arm pull and torso twist in lunge position, 12kg, 12 per side
Medicine ball throw, 3kg, 12 per side
Swissball hip extension, BW, 12
Crosstrainer, incline 20, resistance 40, one minute

Cardio
Bike, intervals x 15 minutes
Treadmill, fast walk, x 5 minutes
Elliptical trainer, x 10 minutes

bxlsprout

Monday, 22 June

Tennis, 60 minutes

bxlsprout

Tuesday, 23 June

Warmup, bike x 5 minutes

Circuit 1 x 3
Supine hip extension and medicine ball press, 5kg x 12
Seated medicine ball shoulder press, 5kg x 12
Standing twisting woodchop with medicine ball, 5kg x 12
5-point crunch/twist on swissball, x 10
Crosstrainer, incline 20, resistance 40, one minute

Circuit 2 x 3
Low cable deadlift, 12kg x 12
Quarter squat alternative cable arm pull, 12kg x 12
Standing cable bicep curl, 4kg x 12
Swissball bridge and forward roll, x 12
Crosstrainer, incline 20, resistance 40, one minute

Cooldown, collapsed in a heap

bxlsprout

Thursday, 25 June

Warmup, elliptical trainer x 5 minutes

Circuit 1 x 3
Supine hip extension and medicine ball press, 5kg x 12
Seated medicine ball shoulder press, 5kg x 12
Standing twisting woodchop with medicine ball, 5kg x 12 each side
5-point crunch/twist on swissball, x 10
Crosstrainer, incline 20, resistance 40, one minute

Circuit 2 x 3
Low cable deadlift, 12kg x 12
Quarter squat alternative cable arm pull, 12kg x 12
Standing cable bicep curl, 4kg x 12
Swissball bridge and forward roll, x 12
Crosstrainer, incline 20, resistance 40, one minute

Cardio: bike, gentle intervals, 20 minutes

bxlsprout

Saturday, 27 June

Pilates, one hour