Mammy Hardbody

Dotcomdolly

Week 4, workout 3
added some more weight again this week. awesome

LEG PRESS (HIGH) 2X12 5X10,
2x 30 40kg, 5x 60 65kg

BULGARIAN SPLIT SQUAT 4X8/8
14kg bar 2x7.5kg dumbells

BENCH PRESS 2X8 5X5 ,
2x20kg, 5x 25 30kg -
INCLINE DB FLY 5X10
2x 5kgs
CLEAN, SQUAT & PRESS 5X10
15kg

60mins, 325cals

Dotcomdolly

Week 4, workout 4
Abs circuit
10mins 30/30 intervals, rower, 1.16 km
Rest
And then a 30 min run, outdoors 4.95, av speed 6'04
59mins,513cals

Dotcomdolly

Week 5, Workout 1

Squats- 8x20kg, 8x40,5x5x 50 55kg Only 2.5kg to go o bodyweight squat
Alternating Rev. Lunges with 2x15 kgs, 5x10 KILLER!
Lat pull downAssisted chin-ups as lat machine was busy. 8x-40, 8x-35, 5x-30, 4x5x-25kg. :eek:This is 10kg more than I used to be able to do on this machine!
Downside - the rubber handles ripped the tops off my callouses

Inverted Rows 5x5
Clean, Squat & press, 5x10,15kg bar
1:07, 418cals

Methven

Ooh - nasty! Do you have gloves for weights? Might help a little bit.

Dotcomdolly

Conditioning day yesterday. Bit of a wash-out I was out for dinner tues night and had wine & a bad nights sleep. Then got my period. Weds morning - wrecked & struggled through my intervals & the first block and just couldn't go on...still wrecked today despite going to bed at 8.30 last night! I wonder if it's the primal diet and the cavewomen suffered like this??

Dotcomdolly

Week 5, workout 3
well what a shotty day at the gym. Feel like I'm fighting something as glands are swollen & I'm knacked but I thought I'd be ok...

LEG PRESS (HIGH) 2X12 5X10,
2x40kg, 5x 65 70kg - whoah, these hurt!

BULGARIAN SPLIT SQUAT 4X8/8
2x7.5kg dumbells 14kg bar because I could not find 7.5's

BENCH PRESS 2X8 5X5 ,
2x20kg, 5x 30 32.5kg - or at least that was the idea, struggled ont he 4th, went for the 5th and couldn't get it back up, racked one side ont he safety but the left side slipped & I had to yell for help :eek: So so mortfied, I just wanted to get up & run out of the place. Went back to 30, managed 5, then tried again , did 4, then 27.5 - only 4... Stupid kryptonite period.

INCLINE DB FLY 5X10
2x 5kgs
CLEAN, SQUAT & PRESS 5X10
15kg

60mins, 325cals 58mins, 255cals , wtf?

banshee_bones

Your squat and bench are coming along nicely! Keep up the good work! That BW Squat will sneak up on you before ya know it!

Strange that your energy levels have dipped so much, thought you would have bundles more than the rest of us on your primal gig!

Dotcomdolly

banshee_bones wrote: »

Your squat and bench are coming along nicely! Keep up the good work! That BW Squat will sneak up on you before ya know it!

Strange that your energy levels have dipped so much, thought you would have bundles more than the rest of us on your primal gig!

Thanks, only 2.5kg to go to bw squat so next week I hope.
Combination of fighting off a virus/infection - glands are swollen- and time of the month have left me weak as a kitten this week been having early nights and naps but still exhausted.

banshee_bones

Dotcomdolly wrote: »

Thanks, only 2.5kg to go to bw squat so next week I hope.
Combination of fighting off a virus/infection - glands are swollen- and time of the month have left me weak as a kitten this week been having early nights and naps but still exhausted.

Jesus that sounds like some dose. Fair play to ya for keepin on truckin' theres only a certain level of sickness/uncomfortable-ness I can train with and anything above that, nuh-uh, it's home to bed with me!

Dotcomdolly

Due to do workout 4 today - abs, intervals & 30 min run but still feel below par. Don't know what to do A week or so I felt slim, strong & could really see a difference, now I feel blobby & crappy. If you took my "after" photos today (just over a week to go till my 6 week programme finishes) I'd probably look worse :mad:

gymfreak

Dotcomdolly wrote: »

Due to do workout 4 today - abs, intervals & 30 min run but still feel below par. Don't know what to do A week or so I felt slim, strong & could really see a difference, now I feel blobby & crappy. If you took my "after" photos today (just over a week to go till my 6 week programme finishes) I'd probably look worse :mad:

You really shouldn't be worrying about it, your unwell what do you expect!! I know when I'm unwell my body retains water like crazy. Also, with regards to todays workout..sometimes you just need to punch in the sessions and go through the motions and then there are other times where you really should give yourself a rest....I'm only learning the difference myself now:D:D ...just something to consider:)

Dotcomdolly

Thanks gymfreak. Will forgo my weekend wine tonight & have another early night & hopefully do my workout tomorrow. I really want to hit the gym strong & healthy Monday morning & knock out those bw squats!

Dotcomdolly

Week 5, workout 4
Abs circuit
10mins 30/30 intervals, rower, 1.14 km
Rest
And then a 30 min run, outdoors 4.88km, av speed 6'08
61mins,504cals

feeling a bit better today.

Methven

Sounds like you're back up and running - well done :-)

Dotcomdolly

Week 6, Workout 1

Screw valentines, happy body weight squat day to me!!!

Squats- 8x20kg, 8x40,5x5x 55 57.5 kg
Alternating Rev. Lunges with 2x15 kgs, 5x10
Assisted chin-ups 2x8x-30, 5x5x-25kg. Tried a few at -22.5 and -20 but couldn't get more than 3 out.
Inverted Rows 5x5
Clean, Squat & press, 5x10,15kg bar
1:03, 350cals
I think my hrm is acting up as that's way less cals than last week.

Dotcomdolly

Conditioning yesterday, last time I ever have do that partic workout, yay!
rest day today.

Dotcomdolly

Week 6, workout 3

LEG PRESS (HIGH) 2X12 5X10,
2x40kg, 5x 70kg -

BULGARIAN SPLIT SQUAT 4X8/8
14kg bar

BENCH PRESS 2X8 5X5 ,
2x20kg, 5x30 kg
INCLINE DB FLY 5X10
2x 5kgs
CLEAN, SQUAT & PRESS 5X10
15kg

60mins, 295cals

Dotcomdolly

Dotcomdolly wrote: »

Week 5, workout 4
Abs circuit
10mins 30/30 intervals, rower, 1.14 km
Rest
And then a 30 min run, outdoors 4.88km, av speed 6'08
61mins,504cals

feeling a bit better today.

Week 6 and the last workout of my pt training programme
Same as above but run was a bit faster 5.09km at 5'56 pace

58mins 535 cals

Will report back tomorrow with results of the 6 weeks.

Dotcomdolly

6 week body transformation (p.t workout) results :
Lost 2.2 lbs, 0.5% body fat (according to my scales)
Lost 1 inch off bust, 4 off belly (don't quite trust my measuring here!) and quarter inch off hips.
Pics

banshee_bones

Looking leaner for sure! Well done and keep up the good work!

Dotcomdolly

banshee_bones wrote: »

Looking leaner for sure! Well done and keep up the good work!

Cheers BB!

So today I start training for a 10k race in April, using the Hal Higdon novice plan. So day 1 was today - strength & stretch - so I started Jillian Michaels 6 week 6 pack - good workout and was pleasantly surprised by the strecthing session at the end.
I'll probably just update once a week cos I'm sure y'all don't want to hear about my boring running

Methven

Well done - looking good. You must be pretty pleased :-) Did Jillian Michael's 6 week 6 pack in the earlier in the year and found it good. Not a major visible difference in the core funnily enough but completely transformed my shoulders - probably from the million and one different plank positions.!Best of luck with it and the running.

Dotcomdolly

Thanks Methven, yeah I'm pleased but won't rest on my laurels - still not "there" yet. Thanks for all your support on this thread too

Dotcomdolly

As the young wans would says OMG! I have reached my ultimate goal of being 8stone something! I haven't seen the 8's since the mid 90's when I was out dancing & all that entailed every weekend! Thrilled with myself, the old fat mammy is well gone!

Beffy

Well done Dolly! Great achievement

Methven

That's fantastic. Goal! Well done :):) You should buy something nice to celebrate!

Dotcomdolly

Weekly Update of my 10k Training Plan
Week 1
Day 1 Mon Stretch & Strength - Started Jillian Michael 6 week 6 pack
Day 2 Tues 2.51miles in 25.13 av pace 10'02, 238 cals
Day 3 Weds- 30 min cross - 32 mins of wii Just Dance, 133 cals (hrm)
Day 4 Thurs - 2.01mi in 19:56@ 9'54pace + first cycle and stretches of JM 6week6pack , in total 50mins and 385 cals
Day 5 Friday - Rest day
Day 6 Saturday, Jillian Michael 6 week 6 pack, 225 cals
Day 7 Sunday, 3.01mi in 29:05 @ 9'39 pace, 288 cals

Dotcomdolly

Week 2

Day 1 - Strength & Stretch
Jillian Michaels 6 week 6 pack , 225 cals
Day 2, - 2.5mi run
2.51 mi in 25:44 @ 10'14, 238 cals
Day 3 - 30min cross
1.5hrs scrubbing bathroom, sorting & tidying, sweeping & mopping. Dh very much approves of this style of cross-training Wore hrm and clocked over 300 cals.
Day 4, 2mi run + strength
2.0mi in 19:23@ 9'39pace
+ first cycle and stretches of JM 6week6pack
Day 5
Rest Day
Day 6, 40 min cross
30 mins Just Dance & household scrubbing
Day 7, 3.5mi run
3.52 mi in 37.26 @10.38pace, 331 cals

My usual shin splint pain is kicking in hey ho...happens every friggin time
next week should be fun as my gym is starting new morning calsses, going to do body toning tomorrow.

Dotcomdolly

week 3,
day 1 - Strength & Stretch
Jillain Micahels 6 week 6 pack, level 2, 280 cals.
day 2 - 2.5mi run
2.5 mi in 25.21, 239 cals + yoga class
day 3 - 35 min cross
Brilliant new zumba class at the gym, 45 mins, 440 cals!
day 4, 2mi +strength
2mi in 20:34 @ 10'14 pace , 189 cals
1 hr pilates class, 180 cals
day 5 Rest Day
day 6 - 50 mins cross Houswifery crosstraining :rolleyes:
day 7 - 4mi run 4mi run in 42:24 @10'35 pace, 378 cals.

Dotcomdolly

Week 4

had to switch around the plan this week because I had a race today

day 1 - Strength & Stretch
Went to go to pilates, was there 10 mins before class began but not early enough, class was full & sent away
day 2 - 3mi run
Was a rebel and did my own thing , 2.04mi run in 20.18@ 9'54pace, 195 cals plus a 30min body toning class plus a 60min yoga class, total for full morning of exercise, according to hrm was almost 600 cals!
day 3 - 35min cross 60min zumba class, 438cals
day 4 - 4.5 mi
4.51mi in 46.:33 @ 10'19, 428 cals
day 5 - 45 min body toning class, 200 cals
day 6 - rest day
day 7 - 5km race, did it in 26:08 according to my watch so 9 secs short of a pb