My fitness experiment

caterpillar101

I've been debating keeping an online fitness log for a while I tend to obsess over things and then lose interest really quickly - either this log will be proof of that once again, or will help me to stick with it this time!

Background: (I know no one will read this except me, but there's always hope)
29 year old female, Irish, living in fit Southern Germany.
Sporadic interest in fitness, former anorexic, looking to get fit and get strong.

Goals:
Running: Two 10k races in June - aim to complete them.
Still contemplating a HM in August - not sure yet.
Weights: Just want to get stronger - following Rachel Cosgrove's plan

I'm open to all comments, criticism and especially praise and compliments as you see fit :-)

caterpillar101

Lunchtime Workout
Weights: Week 3: Workout A from Rachel Cosgrove's Define Yourself Phase (1st time)

1A: Woodchop
1st set: 25kg X 8
2nd set: 30kg X 8
3rd set: 35kg X 8 (tough to keep arms straight)

1B: Plank
90sec X 3

2A: Dumbell squat with offset load
12.5kg X 8 each side X 3 sets

2B: Dumbell Alternating Overhead Press
4kg X 8 each side, 5kg X 8 each side X 2 sets

3A: Single-leg bent-knee deadlift
8kg X 8 each side X 3 sets

3B: Lat pull-downs (should have been pullups but cant do em)
30kg X 8 X 2 sets, 35kg X 8

4A: Alternating lateral lunge:
8kg X 8 each side X 3 sets

4B: Two-point dumbell row
8kg X 8 each side, 9kg X 8 each side, 10kg X 8 each side,

Add on:
Front squats: 15kg X 8 X 3 sets
Shoulder press: 15kg X 4
Push press: 15kg X 4 (Arms still tired and sore after Crossfit seminar on Saturday)

Tabata Intervals 4X4:
Skipping
Air squats
Sit-ups
Burpees (doing this in the corridor outside the gym room, feeling like an eejit, only did one set of burpees :-(

Samba class
60 mins of fairly energetic samba and afro - lots of shoulder and arm movements

caterpillar101

20 minute easy run
- as per my physio´s instruction - she said I needed to loosen up my leg muscles, but watch out that I´m not doing too much and putting my body under too much stress.

Restless

Hi, just read your blog.
Well done for getting started.
Just wondering what weight you are?
The weight for the wood chops seemed a bit high and then some of the other exercies 8kg, can't remember which one, dealift I think was low.

If you are new to lifting, then I would suggest keeping the weight low but increasing the volume/reps (25). That's just to get your form correct and your muscles used to it. This will do nothing for strength/toning of course. You will then have to increase the weight substantially and keep to rep's from a maximum of 5 to 8. Probably try and do 5 set's.

Glad to see you are doing the Tabata routine's, they're brilliant. HIT really speeds up the metabolism. Just watch your food intake though. You'd want to be eating plenty. Otherwise it's a waste of time. Especially protein.

Keep at it.

caterpillar101

Hi Restless,

I know I´m at a healthy weight for my height, I just dont know my exact weight. Due to my history, I dont like to put too much emphasis on the number on the scales - it can make me crazy!! I try to focus on how I´m feeling, how my clothes fit etc.

Eating enough is something I have to watch alright, but I´ve upped my protein, with shakes after workouts and meat/eggs/fish with every meal.

I´ve been working on form with lower weights for a while - just starting this log now though! I used to lift light weights with high reps, typical women´s stuff. Trying to go heavier now though.
I´m taking the highest weight I can when maintaining the form. But you´re right, the deadlift weight was low. It was a single-leg with dumbells. Deadlifting with an Oly I would go much higher. But I´ll still be upping the weight on this next session. My arms are very weak still so anything like shoulder press the weight is still fairly low.

Thanks for taking the time to read this and comment :-)

Restless

Fair enough about the weight thing. Was just trying to get a better perception of what weight you should be lifting.
Your physo is probably right about putting your body under too much stress. It is counter productive. Sometimes less is more.
As far as I can see you are trying to cover all the bases, with a whole lot of cardio and then trying to lift heavy as well. It won't work.
You're going to put in the hours but see no return. Long endurance sessions aren't too good for your body either. Probably one day a week, max. I've run marathons. Started 2 years ago. It's no big deal. You just have to stay going. Despite training plans for marathons and half marathons saying you have to put in the mileage (50 miles a week for marathons), I've found that to be untrue. Quality running, intersperced with threashold running for no longer than 30 minutes, maybe 40. Do that twice a week and you're grand.
Stick to getting your legs stronger. They are the bigger muscles and will send more growth hormone around your body, increasing the strength of your arms. Don't neglect your Glutes. Look up Bret Contreras on the web. What that guy doesn't know about lifting weights.
I'm actually new to it myself but learning everyday. I'm actually a kickboxer.
Good luck.

caterpillar101

Lunchtime Workout
Weights: Week 3: Workout B from Rachel Cosgrove's Define Yourself Phase (1st time)

1A: Reverse Woodchop
3 sets: 17.5kg X 8

1B: Prone Jackknife
3 sets of 8

2A: Step-up on bench
1st Set: 5kg DB in each hand X 8 each side
2nd Set: 6kg DB in each hand X 8 each side
3rd Set: 7kg DB in each hand X 8 each side

2B: T Pushup
3kg DB in each hand X 4 each side X 3 sets
These killed me - only did push-up from knees but was tough enough

3A: Single-leg squat
1st set: no added weight X 8 each side
2nd and 3rd sets: 10kg X 8 each side
Range of movement quite low

3B:Alternating lateral raise
4kg X 8 each side X 3 sets

4A: Supinated Hip Extension with Leg Curl
(tough name, tough exercise - really felt it in the hamstrings)
8 X 3 sets

4B: Inverted row
8 X 3 sets

Add on:
Back squats: 15kg X 8 X 2 sets, 25kg X 8 X 1 set
Shoulder press: 15kg X 4

Tabata Intervals 4X4:
DB Swing (10kg) - no kettlebells :-(
Sit-ups
Skipping
Air squats

Sweat buckets but feeling excellent. Got some strange looks doing DB swings and skipping in the corner of our miniscule almost male-only work gym, but I'm sure they were just wishing they were having as much fun as I was!!

@ Restless: I've cut back on the cardio: 2 dance classes(1 easy, 1 full-power), 1 easy run (4-5k) & 1 longer (10k) run a week (plus 2 sets of Tabata intervals). Too much? I'm looking to improve my fitness and gain strength, not lose weight.

Restless

If you are feeling good. Then you are doing something right.
Make sure you get plenty of sleep too. It's the rest periods that you make muscle. Listen to your body first thing in the morning. If you're feeling good, then go for it. Some days for no particular reason you'll feeling sluggish. Have a days rest. Hard to do, but you'll be better off.
The 4-5k easy run isn't much good to you. You are getting the slow run on the 10k and won't really benefit unless it's a different type of run.
Try sprinting for 30 sec then 1 minute rest about 10 times. That will take you 15 minutes and be far better than a slow jog.
Also, there's no point adding weight to your squats or pistols if you aren't getting the full range of movement. Try single leg or both legs while holding onto a chair, should help. You're just on an ego trip, trying to speed things up when the muscles aren't strong enough. I see guys in the gym all the time stacking on weight and then moving the weight about 4 inch's. It's a joke. It's like my car is bigger than your car, I'm lifting (struggling) with more numbers than you are. They get a big pump, overtime start walking like cavemen because they haven't stretched the muscle fibre, which obviously has contracted over time, also causing a muscle imbalance putting a further strain on other areas of their body, which distorts and binds them into walking statues. Sorry for the rant. Just annoys me.
No, it doesn't sound like too much cardio. Maybe the hour long dance class. That's a long time. Depends how intense it is.

caterpillar101

Evening workout
Cardio: Dance yourself fit: 50 mins

Weights: Week 3: Workout A from Rachel Cosgrove's Define Yourself Phase (2nd)

1A: Woodchop
30kg X 8 X 3 sets

1B: Plank
90sec X 3

2A: Dumbell squat with offset load
12.5kg X 8 each side X 3 sets

2B: Dumbell Alternating Overhead Press
5kg X 8 each side
6kg X 8 each side X 2 sets

3A: Single-leg bent-knee deadlift
8kg X 8 each side
12.5kg X 8 each side X 2 sets

3B: Lat pull-downs (should have been pullups but cant do em)
35kg X 8 X 2 sets

Inverted row: 1 set of 8 reps

4A: Alternating lateral lunge:
8kg X 8 each side X 3 sets

4B: Two-point dumbell row
10kg X 8 each side X 3 sets

caterpillar101

Did nothing since last Friday's stretching class. Wanted to run at the weekend but the left hamstring was niggling.

Felt like crap Sunday-Tuesday (stomach/headache/dizziness), so I lay on the couch eating crap Monday-Tuesday - great way to deal, eh? Old habits die hard.

Anyway, hopefully back on track today with a lunchtime weights session:

Week 3: Workout B from Rachel Cosgrove's Define Yourself Phase (2nd session with this workout)

1A: Reverse Woodchop
17.5kg X 8/ 20kg X 8 X 2sets

1B: Prone Jackknife
3 sets of 8

2A: Step-up on bench
8kg DB in each hand X 8 each side X 3 sets

2B: T Pushup (from knees)
4kg DB in each hand X 4 each side X 3 sets

3A: Single-leg squat
1st set: no added weight X 8 each side
2nd and 3rd sets: 10kg X 8 each side

3B:Alternating lateral raise
4kg X 8 each side X 3 sets

4A: Supinated Hip Extension with Leg Curl
8 X 3 sets

4B: Inverted row
8 X 3 sets

Add on:
Back squats: 25kg X 8 X 3 sets
Push press: 15kg X 8 X 2 sets

Tabata Intervals 4X4:
DB Swing (10kg) - no kettlebells :-(
Sit-ups
Skipping
Push-ups from knees

Wasn't feeling great during the workout today. Mentally and/or physically not 100%. Feeling better now though.

I'm not yet sure if keeping this log will be good for me or not. I tend to be very all or nothing (an unplanned rest day can turn into a week of couch-bingeing) and also to let critique really batter my self-esteem. I still need to work out if this will help me on my quest for fitness or push me off track!

caterpillar101

Thursday 10 am: Jog: 6K in 38 mins

Totally wrecked, no specific shin or ankle pain but had to take lots of walking breaks. The heat didn't help (25° and muggy). Hope I get on better at the weekend.

caterpillar101

Dance yourself fit
60 mins of hip-hop and salsa with some squats and crunches thrown in for good measure.
Sweat buckets.

caterpillar101

Lunchtime Workout
Weights: Week 3: Workout A from Rachel Cosgrove's Define Yourself Phase (3rd session)

1A: Woodchop
30kg X 8 X 3 sets


1B: Plank
90sec/60sec/90sec

2A: Dumbell squat with offset load
10kg X 8 each side X 3 sets (lowered the weight for "ergonomic reasons" - 10kg dumbell less bulky than 12.5


2B: Dumbell Alternating Overhead Press
6kg X 8 X 2 sets, 7kg X 4, 6kg X 4

3A: Single-leg bent-knee deadlift
8kg X 8 each side X 3 sets

3B: Swiss-ball chin up: 4 X 1set
Lat pull-downs
35kg X 8 X 2 sets

4A: Alternating lateral lunge:
1st set: (8kg dumbell in each hand) X 8 each side
2nd & 3rd set: 10kg plate X 8 each side

4B: Two-point dumbell row
10kg X 8 each side X 3 sets

Add on:
Front squats: 25kg bar X 8 X 3 sets
Back squats: 25kg bar X 8 X 3 sets

Tabata Intervals 4X4:
Dumbell swings (10kg)
Sit-ups
Pushups (from knees)
Skipping

_______________________________________

Grip strength was really low today so I had to lower some weights. Probably because I did some negative pull-ups at home last night and this morning and am feeling it in my lower arms now. Had wanted to do some deadlifts but decided to leave them for today because of this. Planks were really tough today.

caterpillar101

Looks like fun - might have to get one started over here!

caterpillar101

Run: 11.3 (!)KM

Hubs came with me on the bike which helped to keep my mind of the distance, so the run felt much better than the last ones. Actually went further than planned (aim was 10K) due to some confusion as to the best route home. Found a nice park a couple of km´s away from the house so I think that will be my new haunt.
Finished up with some stretching. Will foam roll later.

gregsashinsky

Thanks for sharing this post!!! Really it's very interesting point!!!

caterpillar101

Em, thanks Greg for your rather strange comment.

Lunchtime gym session
Week 4: Workout B from Rachel Cosgrove's Define Yourself Phase (3rd session with this workout)

1A: Reverse Woodchop
20kg X 8 X 3sets

1B: Prone Jackknife
3 sets of 10

2A: Step-up on bench
8kg DB in each hand X 8 each side X 3 sets

2B: T Pushup (from knees)
4kg DB in each hand X 4 each side X 3 sets

3A: Single-leg squat
1st set: no added weight X 8 each side
2nd and 3rd sets: 10kg X 8 each side

3B:Alternating lateral raise
1: 4kg X 8 each side; 2: 5kg X 2; 4kg X 6, 3: 5kg X 6, 4kg X 2


4A: Supinated Hip Extension with Leg Curl
8 X 3 sets

4B: Inverted row
8 X 3 sets

Add on:
Back squats: 20kg X 8 X 3 sets
Front squats: 20kg X 8 X 2 sets - wrist was really hurting on this?

Tabata Intervals 4X4:
DB Swing (10kg)
Sit-ups
Push-ups from knees
Skipping

Was going to try deadlifting for the first time today - well, I learned the technique at a Crossfit seminar a few weeks ago but havent done any yet. Not sure what weight I should be starting with. I threw two 10kg plates onto a 20kg bar, secured with two 2.5 kg clamps, and this just felt too heavy. Got fed up faffing around, and went back to squats. Gonna give this another go on Wed, maybe with just 5kg plates? The 25kg bar on its on is fine.

caterpillar101

Monday evening

Samba/Afro dance class: 75 mins

caterpillar101

Tuesday: Rest and Foam rolling (plus a few sets of neg. chin ups)


Wednesday: Lunchtime Workout
Weights: Week 5: Workout A from Rachel Cosgrove's Define Yourself Phase (4th session)

1A: Woodchop
30kg X 8 X 3 sets


1B: Plank
90sec/90sec/90sec

2A: Dumbell squat with offset load
10kg X 8 each side X 3 sets


2B: Dumbell Alternating Overhead Press
7kg X 8, 6kg X 8 X 2 sets

3A: Single-leg bent-knee deadlift
8kg X 8 each side X 3 sets

3B: Negative chin ups: 4 (The bar in the gym is so high that even with a bench I really have to jump up for this)
Lat pull-downs
35kg X 8 X 2 sets

4A: Alternating lateral lunge:
10kg plate X 8 each side X 3 sets

4B: Two-point dumbell row
10kg X 8 each side X 3 sets

Add on:
Deadlifts: W. Oly bar (15kg) plus 25kg = 40kg
5 X 4 sets
(This felt better today.)

Tabata Intervals 4X4:
Sit-ups
Pushups (from knees)
Back squats (15kg Bar)
Skipping

Grip strength/lower arm fatigue seems to be limiting factor at the moment :-(

Edit: My elbows are sore??

caterpillar101

Thursday
5k 31 mins with hubs (decided to come with me of his own free will!)

caterpillar101

Lunchtime gym session
Week 4: Workout B from Rachel Cosgrove's Define Yourself Phase (4th session with this workout)

1A: Reverse Woodchop
20kg X 8 X 3sets

1B: Prone Jackknife
3 sets of 10

2A: Step-up on bench
8kg DB in each hand X 8 each side X 3 sets

2B: T Pushup (from knees)
4kg DB in each hand X 4 each side X 3 sets

3A: Single-leg squat
10kg plate X 8 each side X 3 sets

3B:Alternating lateral raise
1st and 2nd sets: 5kg X 8 each side; 3rd set: 5kg X 4, 4kg X 4

4A: Supinated Hip Extension with Leg Curl
8 X 3 sets

4B: Inverted row
8 X 3 sets

Add on:
Back squats: 25kg X 8 X 3 sets
Deadlift: 40kg X 8 X 3 sets

Tabata Intervals 4X4:
Sit-ups
Push-ups from knees
Skipping
Back squats - 15kg barbell

Would like to up the weight more next week, last week of this programme.

Bodhisopha

I will follow your thread, skim read your posts, if at all and post up an inspirational song to help you on your journey every Friday.

https://www.youtube.com/watch?v=poaXgXQmdIo

caterpillar101

Saturday: 13 holes of golf

Sunday: Rest

Monday: Women's Mini-Marathon
Jogged it in 62 minutes, including all the time wasted at the beginning stop-and-going and weaving around walkers and slower joggers - madness!
Was really happy because my goal was just to run it through without breaks, but I'm actually happy with my time as well.

Tuesday: Strength
Weights: Week 7: Workout A from Rachel Cosgrove's Define Yourself Phase


1A: Woodchop
30kg X 8 X 3 sets


1B: Plank
90sec/90sec/90sec

2A: Dumbell squat with offset load
9kg X 8 each side X 3 sets


2B: Dumbell Alternating Overhead Press
7kg X 8 X 3 sets

3A: Single-leg bent-knee deadlift
9kg X 8 each side X 3 sets

3B: Lat pull-downs
35kg X 8 X 3 sets

4A: Alternating lateral lunge:
10kg plate X 8 each side X 3 sets

4B: Two-point dumbell row
10kg X 8 each side X 3 sets

Add on:
Front squats:
Built up to 35kg X 8 X 3 sets


Tabata Intervals 4X4:
Sit-ups
Pushups (from knees)
Back squats (5kg Bar)
Skipping

Tomorrow will be a rest day as I'm flying back home.

caterpillar101

Thursday

Dance yourself fit: 60 mins

Weights: Workout B from Rachel Cosgrove's Define Yourself Phase (5th session with this workout)

1A: Reverse Woodchop
25kg X 8 X 3sets

1B: Prone Jackknife
3 sets of 10

2A: Step-up on bench
9kg DB in each hand X 8 each side X 3 sets

2B: T Pushup (from knees)
4kg DB in each hand X 4 each side X 3 sets

3A: Single-leg squat
10kg plate X 8 each side X 3 sets

3B:Alternating lateral raise
5kg X 8 each side X 3 sets

4A: Supinated Hip Extension with Leg Curl
10 X 3 sets

4B: Assisted Chinups
8 X 3 sets

Add on:
Deadlift: 40kg X 5 X 5 sets
Back squats: 35kg X 5 X 2 sets; 30kg X 5 X 3 sets

On to the next phase of this workout next week

caterpillar101

Friday: Stretch Plus class: stretching combined with some pilates moves

Saturday: Rest

Sunday: Horrible 8.5K run - hips hurt, shins hurt, every joint felt like it was 80 years old.....horrible horrible horrible. Got straight into a hot bath full of epsom salts when I finally creaked home.

Bodhisopha

https://www.youtube.com/watch?v=vxtgRj07CA8

caterpillar101

Ah, S Club 7 - what could be more inspirational.
Can I ask Bodhisopha - what made you choose my thread?

Monday

Weights: Workout A from Rachel Cosgrove's Dial it In Phase (1st session)

1A: Plank on Swiss Ball
90 secs X 3sets

1B: Upper-body core stability Russian twist
3 sets of 10 with 10 kg plate

2A: Deadlift
40kg X 3 sets

2B: Military Press (DB)
6kg/7kg/8kg X 6 X 3 sets

3A: Forward and Back Step-over
Bodyweigt X 15 each side X 3 sets

3B: Incline Dumbell bench press
7kg X 15 X 3 sets

4A: Single-Leg Supinated Hip Extension with Leg Curl
15 each side X 3 sets

4B: One point dumbell row
10/8/9kg X 15 each side

Tabata Intervals 4X4:
Sit-ups
Pushups (from knees)
Back squats (15kg Bar)
Skipping

Tuesday: Rest day

I was going to go for a short run, but my hips and shins are still sore. I'll see what the osteopath says at lunchtime.
I find it difficult to take rest days without feeling guilty somehow. Still have to learn that rest is good. Posting here to commit to a rest day.