No more excuses....or injuries....

T-rev

Okay, have been hitting the gym very irregurlarly over the past two years. Havent gone in over 6 months. Last year was hampered by two injuries to my neck. Made a pact with myself before Christmas to take my body and fitness seriously in the new year. Injured my neck again in an accident after this pact but I finally got around to going for some cardio on Wednesday.

Stats
Male
5'11
69kg

Long term goals
Greatly improve my fitness level (its really bad atm)Build muscleImprove my flexibility

Short term goals
Improve the strength and flexibility in my neck musclesAdd 1 inch to my bicepsRun for 20 mins without walking for some of it


Gym Wednesday
10 mins on the bike at level 8, further 10 mins at level 12
Did 20 mins on the treadmill, jogged for 3 mins and walked for 2 and so forth.
Swam 15 lengths in blocks of 3 at a time.

Felt okay the next day, wasn't tired but my neck was a little tender from the swimming I think. Have a big assessment on Monday evening so I will know then how I can proceed with my fitness plan. Have a feeling that if I am allowed to weight train, I am going to be lifting really light weights becuase of my neck, or maybe using the machines first to build up my muscles in my neck again. But it is better than doing nothing at all I suppose.

T-rev

Okay, havent had the time to update this so will have to make it more regular but here goes.

Fitness instructor gave me a light workout for 4 weeks to back into the swing of things.

Monday - Chest & Back
Weds - Legs & Abs
Fri - Shoulders & Arms

Monday 15th Jan

Had good assessment, muscles were tight but soon loosened up after some light cardio. Was afraid to lift heavier on the lat pulldown, still anxious about my neck.

10 mins cardio on the stationary bike

Chest fly
15kg x 12
15kg x 12
15kg x 12

Chest Press
25kg x 12
25kg x 12
29kg x 12 Had a bruised rib last year and it felt tender so i dropped the weight on the last set

Lat Pulldown
10kg x 12
10kg x 12
10kg x 12

Delt Row
20kg x 12
20kg x 12
20kg x 12


Weds 20th Jan

Felt okay when I got to the gym, but fine once I started on the machines. Did 5.5km on the bike in 9 mins today. Dont think I stretched enough though. Will make sure to stretch 30 secs each muscle next day.

Cardio - 5.5km on the stationary bike

Seated Leg Curl
10kg x 16
17.5kg x 16
17.5kg x 16
17.5kg x 16

Leg Extensions
10kg x 16
15kg x 16
15kg x 16
15kg x 16

Leg Press
15kg x 20
20kg x 20
25kg x 20
25kg x 20

Seated Calf Raise
20kg x 6
27.5 x 6
27.5 x 6
27.5 x 6

Ab Crunch Machine
10kg x 20
25kg x 20
25kg x 20
25kg x 20

Ab Planks
6 x 10 sec - 10 sec interval between each one


Friday 22nd Jan

Was very tired today but in a good mood and looking forward to going to the gym. I have to stop letting junk food creep into my diet its getting more regular.

Shoulder Press
7.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Upright Row
8kg x 12
12kg x 12
12kg x 12
12kg x 12

Triceps Skullcrusher
8kg x 12
10kg x 12
10kg x 12
10kg x 12

Triceps Pushdown
15kg x 12
15kg x 12
15kg x 12 forgot warm up on this exercise

Alternate Dumbell Curls
8kg x 12
10kg x 12
10kg x 12
10kg x 12


Overall feeling good about my workouts. Cant wait until I can get on the free weights and really get going. I thought I would be lifting a lot lighter because of my neck so thats a positive. Need to work on my diet more and make it more solid.

I'll update the next week over the next few days.

T-rev

Right, long time since I updated. No more upper body for at least 4 weeks from last Friday. Physios orders. Too much scar tissue around my shoulders and neck. So basically I am stuck doing cardio and leg machines. Not allowed use the rower either.

Was a bit annoyed at the whole thing but I'll take it as a positive and use my time in the gym to raise my fitness level.

Yesterday went back

20 mins on the bike at level 11

20 mins on the treadmill (ran for 16 mins non stop at 8.5 speed)

T-rev

Back to the gym this evening after long hard physio visits. Glad its over tho. Roll on 6pm.

T-rev

Monday
20 mins on bike
20 mins on treadmill

Only light lifting physios orders, glad to be back in the gym though.

T-rev

Finally got my lazy ass back into the gym yesterday after being out of it since November.

Tuesday 1st March
30 mins on the treadmill @ 8.5
30 mins on the bike at 12 resistance

PB for me running non stop for 30 mins. Must be because I am not smoking cigarettes anymore. Usually get to the 12th minute and I am wheezing like someone is squeezing my windpipe.