Harder, better, faster, stronger

bxlsprout

Tuesday, 30 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, intervals, 15 minutes

bxlsprout

Wednesday, 1 July

Warmup, treadmill, fast walk x 12 minutes

Circuit 1 x 3
Supine hip extension and dumbbell press, 8kg x 12
Seated medicine ball shoulder press, 5kg x 12
Standing twisting woodchop with medicine ball, 5kg x 12 each side
Swissball crunch with 3kg medicine ball, x 15
Crosstrainer, intervals, one minute

Circuit 2 x 3
Low cable deadlift, 12kg x 12
Quarter squat alternative cable arm pull, 12kg x 12
Standing dumbbell bicep curl, 4kg x 12
Swissball bridge and forward roll, x 15
Rower, 200m in one minute

bxlsprout

Friday, 3 July

Pilates, 60 minutes

bxlsprout

Tuesday, 7 July

Warmup, elliptical trainer x 5 minutes

Circuit 1 x 3
Supine hip extension and dumbbell press, 8kg x 12
Seated medicine ball shoulder press, 5kg x 12
Standing twisting woodchop with medicine ball, 5kg x 12 each side
Swissball crunch with 3kg medicine ball, x 15


Circuit 2 x 3
Low cable deadlift, 12kg x 12
Quarter squat alternative cable arm pull, 12kg x 12
Standing dumbbell bicep curl, 4kg x 12
Swissball bridge and forward roll, x 15
Crosstrainer, intervals, one minute

Cardio:
Stationary bike x 5 minutes
Rower x 5 minutes

bxlsprout

Wednesday, 8 July

Warmup, active stretching with medicine ball

Circuit 1 x 3
Static lunges, 6 per side
Modified press-ups x 10
Medicine ball throw with lower body slide, 3kg, 12 per side
Medicine ball squat and throw, 3kg per side

Circuit 2 x 3
Single arm-pull, 10kg, 12 per side
Standing medicine ball curl and shoulder press, 5kg, 15
Modified side bridge
Bosu ball crunch, 20

Rowing, intervals, x 10 minutes
Stationary bike x 20 minutes

bxlsprout

Saturday, 11 July

Warmup, elliptical trainer x 5 minutes

Circuit 1 x 3
Static lunges, 6 per side
Modified press-ups x 10
Medicine ball throw with lower body slide, 3kg, 12 per side
Medicine ball squat and throw, 3kg x 12

Circuit 2 x 3
Single arm-pull, 10kg, 12 per side
Standing medicine ball curl and shoulder press, 5kg, 15
Modified side bridge, 30 seconds each side
Bosu ball crunch, 20

Rowing, intervals, x 10 minutes
Stationary bike x 15 minutes

bxlsprout

Monday, 13 July

Tried something new and loved it: Spinning class x 45 minutes

bxlsprout

Tuesday, 14 July

Warmup, elliptical trainer x 5 minutes

Circuit 1 x 3
Static lunges, 6 per side
Modified press-ups x 10
Medicine ball throw with lower body slide, 3kg, 12 per side
Medicine ball squat and throw, 3kg x 12

Circuit 2 x 3
Single arm-pull, 12kg, 12 per side
Standing medicine ball curl and shoulder press, 5kg, 15
Modified side bridge, 30 seconds each side
Bosu ball crunch, 15

Rowing, intervals, x 10 minutes
Stationary bike, interval programme thingy, x 20 minutes

bxlsprout

Monday, 20 July

Circuit training, 60 minutes

bxlsprout

A few results so far...

Since I started this log just over two months ago, I've lost 4.5kg and 2.5 percent bodyfat (based on calliper readings). Since February, I've lost 9kg and 4.5 percent bodyfat.

Since February I am down 2 inches from chest, 2 inches from waist, 2.5 inches from thighs and half an inch from arms - with around half of that since starting the log.

Sometimes it seems like it all goes so slowly, and particulary the weight, but it is heading in the right direction. And a weighing scales can't measure how much more energy I have and how much stronger I feel. Slowly I am starting to stop seeing my body in terms of how it looks and instead appreciating what it can do, if that makes any sense.

I'm keeping to the goals and aims I outlined at the start of this log, but now I'm thinking of adding some more specific ones - maybe a 5km run or beginners' triathlon - and looking more closely at nutrition.

Okay, enough introspection and on with the logging - hopefully I can post more positive results in two months!

bxlsprout

Tuesday, July 21

Jogging/walking intervals (mostly walking), 40 minutes

bxlsprout

Saturday, July 25

Warmup, elliptical trainer x 5 minutes
Circuit 1 x 3
Forward lunges, 8 per side
Modified press-ups x 10
Medicine ball throw with lower body slide, 3kg, 12 per side
Medicine ball squat and throw, 3kg x 12

Circuit 2 x 3
Single arm-pull, 12kg, 12 per side
Standing medicine ball curl and shoulder press, 5kg, 15
Full side bridge, 10-15 seconds each side
Bosu ball crunch, 15

Rowing, intervals, x 10 minutes
Stationary bike, interval programme thingy, x 15 minutes

bxlsprout

Monday, 27 July

Spinning, one hour

bxlsprout

Wednesday, July 29

Circuit 1 x 3
Forward lunges, x 8 per side
Alternating plank/pushups, x 10
Woodchop resistance band, x 12 each side
Sumo squat with ball throw, 3kg, x 12

Circuit 2 x 3
Cable seated pull, 10kg, x 12 each side
Five-point crunches with twist on swissball, x 10 each side
Skullcrushers on swissball, 6kg, x 12
Side bridges, 20 seconds each side

Running/walking x 10 minutes

bxlsprout

Friday, 31 July

Pilates, 60 minutes

bxlsprout

Tuesday, August 4

Circuit 1 x 3
Forward lunges, x 8 per side
Alternating plank/pushups, x 10
Woodchop resistance band, x 12 each side
Sumo squat with ball throw, 3kg, x 12

Circuit 2 x 3
Cable seated pull, 10kg, x 12
Five-point crunches with twist on swissball, x 10
Skullcrushers on swissball, 6kg, x 12
Side bridges, 25 seconds each side

Running/walking x 10 minutes