My 'un-fitness' log!!

Flugelblues

I am just starting out on the fitness track. I joined a gym a while ago and they put me in the ladies section with resistance machines - after a week or so I got really bored and decided to go to a personal trainer. He started me on weights and really increased the intensity of my workout and I want to keep track of how well I am doing.

I have named my log as it is because that is where I am starting - I am not fit and have never been but I am enjoying the new journey!

I am female, 36, and have aprox 45kg to lose - so I know it is going to take a long time!

My current program is as follows:

Day 1
Warm-up and dynamic stretch 4mins
Treadmill 15 minutes record distance
Weights
Bike 10 minutes
Warm-down (core work) and static stretch

Day 2
Warm-up and dynamic stretch 5mins
Treadmill 10 minutes record distance
Weights
Bike 10 minutes
Warm-down (core work) and static stretch

Day 1
Lever chest press - 25kgs

BB Clean & Press 15kgs

Deadlifts - Olympic Barbell

Tricep pressdowns - 40kgs

Day 2

Lat pulldowns - 30kgs

Bulgarian Split Squat - Bodyweight

Lunges - Bodyweight

BB bicep curls 15Kgs

Rep range: 10-12 Warm-up sets: 2 Maximum sets: 2

I train four days a week (the above programme twice with one day off in between).

I am ready to move up in weight with the deadlift and lat pulldowns, but am still working on doing 2 maximum sets of the others. My fastest speed on treadmill is about 7.2km/hr (I go up for a min and then have a recovery of 30 secs and then back up).

I am working on the above for four - six weeks by myself and what I would like to achieve in this time is:

Weight loss of 5kg
Increase in time at highest level on treadmill, along with increase in level (9km/hr)
Increase all weights by at least 10kg.

Is this achievable? I have already gone up at least 5kg in all weights over two weeks and have increased top speed on treadmill from 6 to 7.2km/hr so I think that it should be - I am not sure if I am aiming too low - should I be able to increase weights faster than that? This is all new to me so am setting blind goals at the moment!

gymfreak

Flugelblues wrote: »

I am just starting out on the fitness track. I joined a gym a while ago and they put me in the ladies section with resistance machines - after a week or so I got really bored and decided to go to a personal trainer. He started me on weights and really increased the intensity of my workout and I want to keep track of how well I am doing.

I have named my log as it is because that is where I am starting - I am not fit and have never been but I am enjoying the new journey!

I am female, 36, and have aprox 45kg to lose - so I know it is going to take a long time! !

Great to see a new log! Getting started is always the hardest part..so well done!

Flugelblues wrote: »

My current program is as follows:

Day 1
Warm-up and dynamic stretch 4mins
Treadmill 15 minutes record distance
Weights
Bike 10 minutes
Warm-down (core work) and static stretch

Day 2
Warm-up and dynamic stretch 5mins
Treadmill 10 minutes record distance
Weights
Bike 10 minutes
Warm-down (core work) and static stretch

Day 1
Lever chest press - 25kgs

BB Clean & Press 15kgs

Deadlifts - Olympic Barbell

Tricep pressdowns - 40kgs

Day 2

Lat pulldowns - 30kgs

Bulgarian Split Squat - Bodyweight

Lunges - Bodyweight

BB bicep curls 15Kgs

Rep range: 10-12 Warm-up sets: 2 Maximum sets: 2

I train four days a week (the above programme twice with one day off in between).

I am ready to move up in weight with the deadlift and lat pulldowns, but am still working on doing 2 maximum sets of the others. My fastest speed on treadmill is about 7.2km/hr (I go up for a min and then have a recovery of 30 secs and then back up).

I am working on the above for four - six weeks by myself and what I would like to achieve in this time is:

Weight loss of 5kg
Increase in time at highest level on treadmill, along with increase in level (9km/hr)
Increase all weights by at least 10kg.

Is this achievable? I have already gone up at least 5kg in all weights over two weeks and have increased top speed on treadmill from 6 to 7.2km/hr so I think that it should be - I am not sure if I am aiming too low - should I be able to increase weights faster than that? This is all new to me so am setting blind goals at the moment!

Just keep doing what your doing and get consistent. I wouldnt start worrying about all the nooks and crannies just yet (weights, speed etc) that'll come easily in time if you get consistent at your programme first.

Flugelblues

Day 2 of my fitness log: a very boring day as its my day off. I somehow lost my motivation during the day so decided to post anyway...get into the habit. Day 1 of my fitness prog tomorrow and am secretly delighted that its not the second day as I'm hopeless at squats - I keep thinking I'll fall over :-)

Flugelblues

Found it so hard to get up this morning and go to the gym - but I did. All the way there I kept telling myself I could turn back...for some reason I was just really unmotivated.

Here's what I did:

Treadmill: 10 mins

Chest press: 12*10kg, 10*15kg, 8*15kg

BB Clean & Press: 12*5kg, 12*15kg, 12*15kg, 6*15kg

Deadlift: 12*25kg, 12*25kg, 12*25kg

Triceps Pressdown: 12*25kg, 10*35kg, 10*35kg

Bike: 10 mins

Was happy with the middle two, but, on the others (chest press and triceps pressdown) my programme says I should be doing higher weights but I haven't ever done that much on my own for some reason - so I am just using the weights set as a target!

Flugelblues

Treadmill: 10 mins

Lat pulldown: 12 * 30kg (*3)

Bulgarian Split Squat: 12 * 1 (per leg)

Lunges: 12 * 2 (per leg)

BB Biceps Curl: 12 * 5kg; 12 * 15kg; 12 * 15kg, 10 * 15kg

Bike: 10 mins

Flugelblues

Monday 13th

Treadmill: 12 mins

Chest Press: 12 * 10kg, 8 * 15kg, 8 * 15kg

BB Clean & Press: 12 * 15kg, 12 * 15kg, 8 * 15kg

Deadlift: 12 * 25kg (*3)

Triceps Pressdown: 12 * 25kg, 12 * 30kg, 12 * 35kg, 10 * 35kg

Bike: 10 mins

Flugelblues

I have been sick all week and haven't been to the gym at all...I feel so lazy!! Should I still be exercising while I am sick? (Exercise is very new to me so I am not sure what would be best!).

gymfreak

Flugelblues wrote: »

I have been sick all week and haven't been to the gym at all...I feel so lazy!! Should I still be exercising while I am sick? (Exercise is very new to me so I am not sure what would be best!).

Really depends on the sickness. I generally kind of think that if its head up-head cold/ headache Id still do a bit of exercise but anything lower-chest down I wouldn't. You also have to be conscious of not passing an illness on to others in the gym. I always find that a nice stroll outdoors helps with headaches or tummy aches..and it is exercise!