Mammy Hardbody

Dotcomdolly

Monday 18/4

30 day Shred Level 2 done. I am wrecked!

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

Dotcomdolly

Wednesday 20/4

30 day Shred Level 3 done. It's a killer. Proud of myself keeping up with my exercise when the kids are off

Plan for the week ahead
Monday - level 2
Tuesday - zumba
Wednesday - level 3
Thursday - level 1
Friday - Run 7km
Saturday - Rest day

Dotcomdolly

Thursday 21/4
"Abs like these don't come for free people" Yeah if only I could lose about 10% bodyfat you might see mine
Even though I was back at the "easiest" level it was hard work this morning, probably because I'm a bit sore from the previous 3 days.
Looking forward to my run in the sun in the morning. Time to break out the short shorts!

Plan for the week ahead
Monday - level 2
Tuesday - zumba
Wednesday - level 3
Thursday - level 1
Friday - Run 7km
Saturday - Rest day

Dotcomdolly

Friday 22/4
Thrilled with my run - ran 9.27 km on 22/4/2011 at 9:06 AM with a pace of 6'00"/km

Plan for the week ahead
Monday - level 2
Tuesday - zumba
Wednesday - level 3
Thursday - level 1
Friday - Run 7km
Saturday - Rest day
Sunday - Run 5k

Week #2
Monday - level 2
Tuesday - joining an A.C so running of some sort
Wednesday - level 3
Thursday - A.C Training
Friday - level 1
Saturday - REST
Sunday - run 5k

Dotcomdolly

Saturday 23/4 Rest Day

Sunday 24/4 Supposed to run today but have a niggly shin splint pain for the other day so I shall be sensible and not run on it, will do shred instead - will need to re-jig weekly plan too so.
ETA - DONE


Plan for the week ahead
Monday - level 2
Tuesday - zumba
Wednesday - level 3
Thursday - level 1
Friday - Run 7km
Saturday - Rest day
Sunday - level 2

Week #2
Monday - level 3
Tuesday - joining an A.C so running of some sort
Wednesday - level 1
Thursday - A.C Training
Friday - level 2
Saturday - REST
Sunday - run 5k

Dotcomdolly

Monday 25/4 Was supposed to do my shred dvd but didn't. Did a nice long walk around Glendalough though

Week #2
Monday - level 3 -fail
Tuesday - joining an A.C this evening so running of some sort
Wednesday - level 1
Thursday - A.C Training
Friday - level 2
Saturday - REST
Sunday - run 5k

G86

You're doing the mini marathon aren't you? What times are you hitting for the runs?

Dotcomdolly

G86 wrote: »

You're doing the mini marathon aren't you? What times are you hitting for the runs?

Nope, Have heard from too many people that it's a pain in the ass if you actually want to run it because of the congestion and walkers getting in the way.
In my regular run I do 5k in about 28-30mins. My pb in a race is 26:15. I am dogged by injury though, after the 9km on Friday I'm all shin-splinty now

Dotcomdolly

Tuesday 26/4 ran 5.84 km on 26/4/2011 at 7:02 PM with a pace of 6'15"/km
Okay that pace is not accurate because I forgot to stop my watch. Joined the running club with ds (8). He enjoyed it which was great. Our training tonight was 2 20minute tempo runs and I must admit I found it hard going. The shin splint pain in my calf was screaming 1 lap in to the 2nd one and I had to drop out. And I HATE to do that :mad:
Did a bit of foam rollering & lashed on the voltarol and hope that I can make it back on Thursday.

Week #2
Monday - level 3 -fail
Tuesday - joining an A.C this evening so running of some sort
Wednesday - level 1
Thursday - A.C Training
Friday - level 2
Saturday - REST
Sunday - run 5k

Dotcomdolly

Wednesday 27/4
Thing not going well. Leg was really sore yesterday, so I didn't exercise. My friend massaged it for me & it's still extremely tender today so no training tonight, pretty fed up

Week #2
Monday - level 3 -fail
Tuesday - joining an A.C this evening so running of some sort
Wednesday - level 1 - injured
Thursday - A.C -injured
Friday - level 2
Saturday - REST
Sunday - run 5k

Dotcomdolly

Sunday 1/05
Well the week was a bit of a wash-out. Leg still sore but tried a gentle run today anyway
ran 5.08 km on 1/5/2011 at 8:52 AM with a pace of 5'57"/km

back to the gym tomorrow to start my new programme. Feeling a little apprehensive, feels like it's been ages....

Dotcomdolly

Monday 2/5
New month, new programme!
weight on gym scales - 60.3kg

Supersets, 4-6 reps, 5 sets, 90 sec rest between each set. Tempo=4down,1up
A1 > Deadlift - 35kg (used the short bar, that's 15kg right?)
A2 > Flat DB Press, hammergrip - 7.5's

Supersets, 5-7 reps, 5 sets, 90 sec rest between each set
B1 > Kneeling Leg Curl, toe in - 2.5kg.
B2 > 30degree DB Press - 7.5's

Form on deadlift was pretty poor I think after it being so long away, so kept it really light today.
No probs on presses will use 10's next time I think.
The kneeling leg curl means not only going in to the main weights area, but across the .....other side....to the mens side of the gym. And then climbing up on an S&M stylee machine. Ooh check out ma glutes boys Found these hard work but imagine they will be very effective.

Dotcomdolly

Wednesday 4/5

Weight on gym scales - 60kg!! yayayyy!!

Day #2 of new programme
4-6 reps, 5 sets
A1 > Split squat, front foot on step, 1x6kg,4x7.5
A2 > Latt pulldown, narrow grip, 1x20,2x25, 2x30

5-7 reps, 4 sets
B1 > Reverse Lunges, 7.5's
B2 > 30 degree supported row. Yeah except thicko here did fly's instead :rolleyes: could only (barely) manage 5kg's at these.

C'est tout. And some nice letching at fit young men doing pull-ups. nyom nyom.

G86

Did ya have a look at the DL vids? You could always practise at home with a brush handle whilst watching them too.

G86

Dotcomdolly wrote: »

C'est tout. And some nice letching at fit young men doing pull-ups. nyom nyom.

I had one of those the other day. He was doing them in triples, and I was working in with him - I've never pushed myself as hard...just to make sure I got more than him :pac:

Dotcomdolly

G86 wrote: »

I had one of those the other day. He was doing them in triples, and I was working in with him - I've never pushed myself as hard...just to make sure I got more than him :pac:

God, fair play, I wouldn't be able to do one. I can't even manage a half body weight assisted chin up
Bloody hamstrings are killing em today from those kneeling calf raises on monday.

Dotcomdolly

Thursday 5/5

Ow my hamstring hurt like hell running.

ran 4.97 km on 5/5/2011 at 9:21 AM with a pace of 5'30"/km

I think I'm going to swap out that exercise for something else, any suggestions?

Dotcomdolly

Friday 6/5
Weight on gym scales - hovering between 60.1 and 60.2. I reckon my converse are heavier than my usual runners though.

4-6 reps, 5 sets
A1 > 30degree hammer curl, 7.5's - ow - harder than I expected, never done these before
A2 > Close grip bench press. 18kg bar, another new to me one, tough.

Circuits of 18-10 reps, 4 sets
B1 > seated DB shoulder press, 5kgs
B2 > seated side raise, 3kg:o the shame the shame, I could barely get out 8 even at 3kg!
B3 > Bent over fly , 5kgs
B4 > Leg raise.

Probably the most challenging of this weeks workouts.

Dotcomdolly

Saturday 7/5 Spent going ow ow ow. Abs & arms hurting like something else

Sunday 8/5
ran 4.83 km on 8/5/2011 at 10:37 AM

Dotcomdolly

Monday 9/5
Supersets, 4-6 reps x 5 sets

A1 > Deadlift - 35kg 40kg (used the short bar, that's 15kg right?)
A2 > Flat DB Press, hammergrip - 7.5's 10kgs

Supersets, 5-7 reps, 5 sets, 90 sec rest between each set
B1 > Kneeling Leg Curl, toe in - 2.5kg. These hurt my hamstrings too much and effected my running so today I did
One leg calf raises, with 10kg db, off a small plate. 12 reps. Wobble wobble.
B2 > 30degree DB Press - 7.5's10kgs

Dotcomdolly

Wednesday 11/5

4-6 reps, 5 sets
A1 > Split squat, front foot on step, 1x6kg,4x7.5 10kg's = hard work
A2 > Latt pulldown, narrow grip, 1x20,2x25, 2x30 25kg
(this set is a pain because the pulldown machine is a busy one and I keep being held up )

5-7 reps, 4 sets
B1 > Reverse Lunges, 7.5's 10kgs
B2 > 30 degree supported row. Yeah except thicko here did fly's instead :rolleyes: could only (barely) manage 5kg's at these. 10kgs, would have done a better job with 7.5's

Calluses are coming back :eek::D

Dotcomdolly

Friday 13/5

4-6 reps, 5 sets
A1 > 30degree hammer curl, 7.5's
A2 > Close grip bench press. 18kg 20kg bar,

Circuits of 8-10 reps, 4 sets
B1 > seated DB shoulder press, 5kgs 7.5kgs
B2 > seated side raise, 3kg, managed one iffy set at 4 but couldn't get all the way up on them.
B3 > Bent over fly , 5kgs 7.5kgs
B4 > Leg raise.

Dotcomdolly

Sunday 15/5
Sportsworld 5 mile classic road race, 44:37

Dotcomdolly

Monday 16/5

Supersets, 4-6 reps x 5 sets
A1 > Deadlift - 40kg
A2 > Flat DB Press, hammergrip - 10kgs

Supersets, 5-7 reps, 4 sets
B1 > One leg calf raises, with 10kg db, off a small plate. 12 reps. Wobble wobble.
B2 > 30degree DB Press - 10kgs

Dotcomdolly

Wednesday 18/5

4-6 reps, 5 sets
A1 > Split squat, front foot on step, 10kg's
A2 > Latt pulldown, narrow grip, 25kg

5-7 reps, 4 sets
B1 > Reverse Lunges, 10kgs
B2 > 30 degree supported row. 7.5's

Dotcomdolly

Thursday 19/5
ran 6.22 km on 19/5/2011 at 9:24 AM
http://go.nike.com/0j0chp9

Dotcomdolly

Friday 20/5

4-6 reps, 5 sets
A1 > 30degree hammer curl, 7.5's
A2 > Close grip bench press. 20kg bar,

Circuits of 8-10 reps, 4 sets
B1 > seated DB shoulder press, 7.5kgs
B2 > seated side raise, 3kg
B3 > Bent over fly, 7.5kgs D'oh just realised I've been doing bent over rows, not flys. Gah.
B4 > Leg raise.

Then went to the shops with enormous gym hunger on me - bad move!

Dotcomdolly

Monday 21/5

Supersets, 4-6 reps x 5 sets
A1 > Deadlift - 40kg 45kg
A2 > Flat DB Press, hammergrip - 10kgs

Supersets, 5-7 reps, 4 sets
B1 > One leg calf raises, with 10kg db, off a small plate. 12 reps. Wobble wobble.
B2 > 30degree DB Press - 10kgs 22kg bar. struggled.

am going low carb for the week to try deflate belly before holidays. No sugar or carbs (other than veg). Wait & see....
9st5.5 today on home scales.

Dotcomdolly

Tuesday 22/5
Survived my sugar + carb free day in the end, wasn't easy by any means and this morning I up up half a pound! I am hoping from the gallons of water

ran 4.89 km on 24/5/2011 at 9:30 AM
http://go.nike.com/3tp3b4s

Dotcomdolly

Wednesday 25/5

4-6 reps, 5 sets
A1 > Split squat, front foot on step, 10kg's
A2 > Latt pulldown, narrow grip, 25kg

5-7 reps, 4 sets
B1 > Reverse Lunges, 10kgs
B2 > 30 degree supported row. 7.5's

Still sugar & carb free