Mammy Hardbody

Dotcomdolly

Let's start with an aspirational title, why not!

So I have just started week 6 of my current programme which is from Tom Venuto's Body Fat Solution, one of my all time favourite health & fitness reads

My Goals were to loss 6lbs, and 2 inches off my waist and I'm getting there. Half an inch and 1.5lbs to go. Then I will re-asses. One of my big things is getting rid of that stubborn "Mother's Apron" roll of fat. It is *much* less than it was before I started losing weight, running and training (33 lbs lost since June 09) but there is still work to be done.

So..the plan and where I am this week

Monday 14/2
Workout A - all supersets, 3 sets, with 50 secs rest in between each set

Dumbell Squat - 12 reps with two 7.5kg
Bird dog - 15 x BW

Dumbell Split squat - 10 reps each side with two 7.5
Dumbell Row - 10 reps each side with 10kg

Bench Press - 12x20kg bar (supposed to be db's but I prefer bar)
Plank - 60secs

1 set of one leg calf raises, 15 x 7.5kg

Tuesday 15/2
Rest day


Wednesday 16/2
Workout B

Deadlift - 12 x 27.5kg
Shoulder Press - 12 x 5kgs

One leg hip extensions - 15xBW
Dumbell Pullovers - 15 x3kg

Reverse Crunch - 15 X BW
Cross Crunch - 12 each side

Dumbell Curl - 12 x 5kgs
2 Dumbell Extension - 12 x5kgs

G86

Great to have ya back missy!!:D

spoonface

I've been working out with the BeachBody DVD's this week and Jesus but it gives you a good workout, firming up all the parts and sweating it off!

banshee_bones

Used to read your old log! Best of luck with the new one!

gymfreak

YAY!!! Glad to have you back Dotcomdolly

Dotcomdolly

Thanks all,
no weights today, went for a run.
Mr Nike tells me - ran 4.88 km on 17/2/2011 at 9:25 AM with a pace of 5'53"/km

Dotcomdolly

My log is working already, I increased weight today so I could impress ye!


Workout A - all supersets, 3 sets, with 50 secs rest in between each set

Dumbell Squat - 12 reps with two 7.510kg
Bird dog - 15 x BW

Dumbell Split squat - 10 reps each side with two 7.510kg - these killed me
Dumbell Row - 10 reps each side with 10kg

Bench Press - 12x20kg bar (supposed to be db's but I prefer bar)
Plank - 60secs

1 set of one leg calf raises, 15 x 7.5kg

Dotcomdolly

Saturday is rest day

Heading out for a run shortly.
eta -
ran 4.73 km on 20/2/2011 at 8:47 AM with a pace of 5'50"/km

Kids are on mid-term break next week which throws an almighty spanner in the works. Won't be able to get to gym till evening and I believe it's a disaster with the after work . I'll see what classes are on & maybe do one of them tomorrow..

Dotcomdolly

Ended up doing nothing since that run...mid-term break and a chesty cough/swollen glands has me pretty much floored.
Had the pleasure of a overnight break at Monart spa last week and tried to go for a run on the Friday morning, lasted 1km before my chest was screaming in pain. So have been resting since then.
Starting an 8 week Zumba class tonight which I'm looking forward to, hope my poor lungs will cope.
I've a 5k race on March 20th that I would love to get a pb in....so the next few weeks will be more running than weights I think....

Dotcomdolly

ran 4.81 km on 6/3/2011 at 1:44 PM with a pace of 5'40"/km

glutes & pelvis killing me

came home & did lots of stretching & dug out my old physio exercise sheet (I had spd on both pregnancies) and did those too. I really am going to start doing those twice a day to strengthen me up....

Going back to gym tomorrow after 2 weeks off :eek: (planned break followed by illness) and will do my Tom V superset *and* my Jay Blahnik treadmill training podcast too.

I have been googling new superset programmes to try next, bored with this one now...

Dotcomdolly

Monday 7th March

Workout B

3 sets of :

Deadlift - 10 x 27.5kg
Shoulder Press - 12 x 5kgs

One leg hip extensions - 15xBW
Dumbell Pullovers - 15 x3kg

Reverse Crunch - 15 X BW
Cross Crunch - 12 each side

Dumbell Curl - 12 x 5kgs
2 Dumbell Extension - 12 x5kgs

Added some cardio today - did Jay Blahnik's treadmill training podcast, (also available on piratebay) one set of hill intervals, then a steady run, then a set of sprint intervals. Exhausting but good. Covered 4.3 km.

Then a long session on the mat - did my usual stretches, then some work on my glutes
http://www.fitness-training-at-home.com/glute-stretches.html
and then my physio exercises for my wonky pelvis.

So plan going ahead is

Monday - weights B + tm as above
Tuesday - weigh in day + Zumba class
Wednesday - weights A
Thursday - 5k outdoor run
Friday - weights B
Saturday - off
Sunday - 5k outdoor run

Dotcomdolly

Wednesday 9/3

Workout A - all supersets, 3 sets, with 50 secs rest in between each set

Dumbell Squat - 12 reps with two 7.5kg
Bird dog - 15 x BW

Dumbell Split squat - 10 reps each side with two 7.5kg
Dumbell Row - 10 reps each side with 10kg

Bench Press - 12x20kg bar
Plank - 60secs

1 set of one leg calf raises, 15 x 7.5kg

Did extra set of glutes stretches and did my pelvic physio exercises too

So after 8 weeks of this programme I am bored with it so on Friday I am going back to the superset programme a PT did for me Jan '10. Watch this space for the next exciting instalment

Dotcomdolly

Thursday 10/3
ran 4.96 km on 10/3/2011 at 9:23 AM with a pace of 5'46"/km

Dotcomdolly

Friday 11/3

New Programme!

Supersets, 3 sets, 12 reps.

Goblet Squat - 7.5kg
Incline Hammer Press - 2 5kg's

Assisted Chin up - at -35kg, 10x-30,11x-35
Walking lunges - 2 5kg's

Pullover ab crunch - with 4kg
Reverse Curl - BW

Stretches, glutes, physio

weight on gym scales - 60.9kg, want it at 60.
Will increase weights next time for sure. When I first got this programme in Jan 09 it was all 3's and 4's so it is nice to see how much stronger I am now - Except for the assisted chin up - I have not improved on these at all!

Dotcomdolly

Skipped my planned Sunday run as legs were quite sore.

Monday 14/3

Workout B
Supesets
Experimenting with weights so not all the sets are the same

Split squat, 10 each leg, 5kg/7.5/7.5
DB press (used bar). 12x20, 3 sets

High Rope Row, 12x10.5, 12x12.5, 12x15
Stiff leg deadlift, 12 x 20 , 3 sets

Tricep Pressdown , 12x15, 12x12.5, 12x12.5
DB French Press - 12x7.5, 8x7.5 (tf), 12x5, 12x5 (usually I can do these with 10's so I guess it was combined with the pressdown that turned my upper arms to jelly)

Then 30 minutes of Jay Blahnik's treadmill training - exhausting! hill & sprint intervals.

Dotcomdolly

Tues 15/3 Zumba!

Wednesday 16/3
Workout A - Supersets, 3 sets, 12 reps. Increased weights from last time

Goblet Squat - 7.5kg 10kg
Incline Hammer Press - 2 5kg's 2x7.5kg

Assisted Chin up - at -35kg, 10x-30,11x-35 -32.5kg
Walking lunges - 2 5kg's 7.5kg

Pullover ab crunch - with 4kg
Reverse Curl - BW

Stretches, glutes, physio

weight on gym scales - 60.9 60.1kg , want it at 60.

G86

Well done missy

Dotcomdolly

Thursday 17/03
ran 5.01 km on 17/3/2011 at 10:17 AM with a pace of 5'35"/km

Going to take tomorrow & saturday off to rest up for Sundays race.

Dotcomdolly

Sunday 20/03
Great race made ****ty by cramps and stitches, lousy time , not even going to tell you. boo hoo.

Am taking tomorrow off to sulk.

Dotcomdolly

Monday 21/03 - scheduled sulk

Tuesday 22/03 - Zumba

Plus 20 min walk to & from gym cos the divvy next door reversed in to my parked car & wrecked it :mad:

So I won't be doing much this week with no car, apart from walking dd to/from school.

Dotcomdolly

Been doing nowt all week with all the car woes.
BUT did spend all day yesterday at a Chi_Running workshop which was excellent, looking fwd to putting it into practice.

Dotcomdolly

Monday 4/4
Wow last time I did this was 16/3 no wonder I found it tough

Workout A - Supersets, 3 sets, 12 reps.

Goblet Squat - 10kg
Incline Hammer Press - 7.5kg

Assisted Chin up - -32.5kg for 2 sets, last set at -35 for most:mad:
Walking lunges - 7.5kg

Pullover ab crunch - with 4kg
Reverse Curl - BW

Stretches, glutes, physio

weight on gym scales - 60.9 60.1kg 60.2kg, want it at 60.

So I'm going to continue with this plan for the next fortnight anyway, then it all goes to pot when kids are off school for 2 weeks for Easter...my plan is to do Jillian Michaels 30 Day Shred each morning. If I promise my 4 year old she can do cbeebies on the laptop while I'm doing it I will be sure to nagged in to doing from the moment I get out of bed

Dotcomdolly

Tuesday 5/4 Zumba. Was still really sore in the legs & ass from Mondays squats & lunges, but still great fun as always.

Wednesday 6/4
Workout B - Supersets, 3 sets
Split squat, 10 each leg, 7.5kg
Bench , 20kg

High Rope Row, 12.5kg
Stiff leg deadlift, 20kg

Tricep Pressdown , 12.5kg
DB French Press - 7.5/7.5 tf/5kg

Weight on gym scales - 60.3, grr, 300g be gone! Just want to see that 60.0, just once!!

Dotcomdolly

Thursday 7/4
ran 5.02 km on 7/4/2011 at 9:22 AM with a pace of 5'51"/km

A really nice run, despite being on the beer last night. Feel I am starting to get a better grasp on the Chirunning.

Dotcomdolly

Friday 8/4

Workout A - Supersets, 3 sets, 12 reps.

Goblet Squat - 10kg
Incline Hammer Press - 7.5kg

Assisted Chin up - -32.5kg
Walking lunges - 7.5kg

Pullover ab crunch - with 4kg
Reverse Curl - BW

weight on gym scales -bounced between 60.2 and 60.3.

Dotcomdolly

Saturday 9/4 Rest Day

Sunday 10/4 ran 5.34 km on 10/4/2011 at 8:57 AM with a pace of 5'51"/km

Dotcomdolly

Monday 11/4

Workout B - Supersets, 3 sets

Split squat, 10 each leg, 7.5kg
Bench , 20kg

High Rope Row, 12.5kg
Stiff leg deadlift, 20kg

Tricep Pressdown , 10kg
DB French Press - 7.5kg

Forgot to check weight on gym scales, probably a good thing after my piggy weekend.

Dotcomdolly

Tuesday 12/4 Shaking my bumba at Zumba!

Wednesday 13/4
Started workout A but then saw an opportunity to get the trainer I wanted so I did and now I have a shiny new 3 day programme I am psyched & can't wait to start. Will leave it till after the Easter school break and the give it hell for leather for the 5 weeks until our holidays to Spain. Maybe even be bikini ready! feck the stretchmarks!

Up to now I have been doing 3 x12 but this is 5 x 6-8 so excited to try it. Am wiped today just from working through days 1 & 2 with him. Tempo tempo temp will be my watchwords.

Dotcomdolly

Thursday 14/4
ran 5.83 km on 14/4/2011 at 9:26 AM with a pace of 5'36"/km

Gosh surprised at the pace, faster than my last couple of runs. Probably because another mum I know was walking her dog in the park I was running laps of so I had to look good
Working on getting my distance back up for the Sportworld 5 mile classic in mid-may, need to be hitting 8km without keeling over by then.

Dotcomdolly

Friday 15/4
Rest Day - much needed after copious amounts of bookclub booze

Saturday 16/4
ran 6.69 km on 16/4/2011 at 10:54 AM with a pace of 5'52"/km
Hurray, really pleased with this, getting closer to my 8km goal

Dotcomdolly

Sunday 17/4
Level 1 of Jillian Michaels 30 Day Shred

which I'll be doing when I'm under house arrest for the Easter Holidays :rolleyes:
I have done it before so I aim to cycle through levels 1-3 on consecutive days.

Plan for the week ahead
Monday - level 2
Tuesday - zumba (last class :mad:)
Wednesday - level 3
Thursday - level 1
Friday - Run 7km
Saturday - Rest day