Don't laugh... this is progress

daenerysstormborn3

I absolutely hate hate hate my arms and because of the problems with my left leg, I concentrate more on what I can do than what I can't do. So I have added in lying triceps extensions, DB lateral raises, rear delt flys and DB upright rows.

I have also added in bench squat and DB calf walk for my lower body as my left calf in particular is really damaged and I need a lot of help there.

Going to try these out tonight

daenerysstormborn3

Stretching

20 mins interval training on the bike

Wall squats 15 x 3
Plank 15 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3 (these were mega hard!)

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3 (SO HARD!!)

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

That all took over 2 hours so I'm going to wait until I can shave some time off tonight's time before I add anything else new in.

Feeling pretty shattered after that!

daenerysstormborn3

Stretching

22 mins interval training on the bike

Wall squats 15 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

My arms were quite sore from yesterday but I managed a good session all the same

Time for a little motivational moment for me. Was just looking at my very first post (I know it wasn't that long ago) and it's great to see the bit of progress here and there

daenerysstormborn3

Stretching

10 mins interval training on the bike (the air conditioning thing above the bikes seemed to be broken and was blowing out hot air. I thought I was going to have an asthma attack so I couldn't do anymore on the bike.)

Wall squats 15 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

I felt like I had no energy tonight. I never usually go to the gym on a Friday because of work but because I won't be able to go between now and Wednesday, I wanted to get in a session. I'm glad I went but I was home before I realised why I felt I was lacking so much energy.

I had planned on going to the gym tomorrow but I have loads to do in town and then I have to drop the bike out to have it looked at, going to try my best to get to the gym but don't think I'll have time. Heading to Dublin on Sunday and then to Donegal on Monday until Wednesday. Unfortunately the hotel doesn't have a gym so I'll be a lazy bum until Wednesday.

daenerysstormborn3

Stretching

22 mins interval training on the bike

Wall squats 20 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

Russian twist with 15kg plate 10 x 3

DB chest press 8kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Stretching

Had enough time to run into the gym for an hour so just did my upper body stuff. Pleased with myself now

daenerysstormborn3

Back into the gym tomorrow after a hectic weekend. I ordered my wedding dress and my sister's bridesmaid's dress. We had a spa day in Donegal and we did lots of shopping so that was my little treat for my weeks of hard work. Managed to stay the same on the scales which I'm quite happy about considering the past few days I've had.

Back to the gym tomorrow and have my wedding dress in my sights as mega motivation

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 20 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 8kg (x2) 10 x 3 (I did these with 8kg DBs tonight by accident and couldn't figure out why they were so easy!)
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Step-up with DB 10kg (x2) 10 x 3
Lunges with 10kg plate 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

Left out some of my leg work as my left ankle and lower leg are quite stiff and sore since I had a massage on Monday, hoping easing myself back into my routine will help.

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 20 x 3
Plank 20 x 3
Partial single leg squats 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

Underhand lat pulldown 35kg 10 x 3

Squats with 12.5kg DB 10 x 3

Stretching

Had to leave it at that. As a consequence of the bike accident, I have a trapped nerve in my left shoulder and a lot of nerve damage to my left arm and it was giving me serious grief today, can't turn my head to the left fully at all

In a foul mood now because this is another way in which the accident is affecting my life. Rightly pissed off, I'm hoping it'll loosen up in the meantime and I can do a full session tomorrow.

daenerysstormborn3

No gym for me tonight as the snow was too bad to drive the bike so I just did a kettlebells routine that I half robbed off youtube and half made up myself. Involves 2 6kg kettlebells (I'm only sorry I didn't get heavier ones) and an aerobic step. Also did as much of my usual stuff as I could with the kettlebells and a 5kg medicine ball (again, I'm only sorry I didn't get a heavier one). Not bad, all things considered. Hope the snow pisses off now or there'll be no work tomorrow either.

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 20 x 3
Plank 30 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

Gym was absolutely mobbed tonight so I had to leave out a couple of things but happy enough with my session.
In court tomorrow and Thursday so I don't know if I'll get to the gym so I'm happy with tonight

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 30 x 3
Plank 30 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3 - someone broke the lat pulldown machine, probably be ages before it's fixed

Squats with 12.5kg DB 10 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

I forgoed my usual step-ups and lunges in favour of.... being shown how to use the SQUAT RACK!!! May not seem like a big deal to some but considering where I was at the beginning of this log, I'm pretty chuffed with myself There was only one other person in the gym, some difference to last night, so I thought it was the perfect opportunity, just in case I made a show of myself :P

I did 5 sets of 10 reps with just the barbell itself as I was just trying to get to grips with doing it properly and keeping good "form" - I stole that word off the instructor lad :P

Seriously so happy now, nothing can kill my buzz!

Stretching

And no court today so extra yays!

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 30 x 3
Plank 30 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Squats BB only 10 x 3 (warm-ups)
Squats BB (20kg) 10kg plate (x2) 5 x 3
DB single-leg RDL 12.5kg 10 x 3

Leg press 60kg 10 x 3
DB calf walk 10kg (x2) 10 x 3

Stretching

daenerysstormborn3

Stretching

25 mins interval training on the bike

Wall squats 30 x 3
Plank 35 x 3
Partial single leg squats 10 x 3

Russian twist with 15kgplate 10 x 3

DB chest press 9kg (x2) 10 x 3
DB lying triceps extension 6kg (x2) 10 x 3

DB alternating overhead shoulder press 10kg (x2) 10 x 3
DB lateral raise 6kg (x2) 10 x 3

One-armed DB snatch 10kg 10 x 3
Side bends 15kg plate 10 x 3

Underhand lat pulldown 35kg 10 x 3
Overhand lat pulldown 35kg 10 x 3

Squats BB only 10 x 3 (warm-ups)
Squats BB (20kg) 10kg plate (x2) 5 x 3

Leg press 60kg 10 x 3

Stretching

My ankle was killing me tonight

daenerysstormborn3

Been struggling with my ankle the last 2 days, missed the gym and had physio instead. Heading away for the night in a couple of hours so hoping that the short break will help me recover properly.

daenerysstormborn3

Did my makey-uppy at home kettlebells workout last night and going to do the same tonight. Off to Paris tomorrow until Saturday, won't be back home until late on Sunday. Hoping that all the walking won't upset the various injuries too much and I can get straight back into the gym on Monday.

Going to really enjoy Paris and not punish myself too much because I never go on holiday and I've never been away with my sister before so we're going to really enjoy ourselves and then back to normality on Monday.

Weight loss is still going well, have lost another 2lbs. Since January, that's 1.5 stone that I've managed to keep off until now.

daenerysstormborn3

All the walking in Paris did me absolutely no favours whatsoever. My entire left leg and my right knee have had me in serious pain since. It doesn't help that I have to walk up and down 3 flights of stairs 25+ times a day in work. I'm having bother putting all my weight through my right knee and my left foot is constantly painful, my left knee is sore and my left hip is giving me grief too. This has obviously put a hold on the gym but I'm planning on heading in on Saturday morning (when I've a little more time to take my time) and see what I can manage. Seriously pissed off about this blip

gymfreak

pixiebean22 wrote: »

All the walking in Paris did me absolutely no favours whatsoever. My entire left leg and my right knee have had me in serious pain since. It doesn't help that I have to walk up and down 3 flights of stairs 25+ times a day in work. I'm having bother putting all my weight through my right knee and my left foot is constantly painful, my left knee is sore and my left hip is giving me grief too. This has obviously put a hold on the gym but I'm planning on heading in on Saturday morning (when I've a little more time to take my time) and see what I can manage. Seriously pissed off about this blip

How did you injure yourself in the first place? Are these injuries that you've had for a long time? Have you seen someone about them?

daenerysstormborn3

gymfreak wrote: »

How did you injure yourself in the first place? Are these injuries that you've had for a long time? Have you seen someone about them?

Read OP. I was hit by a van last April.

gymfreak

pixiebean22 wrote: »

Read OP. I was hit by a van last April.

Sorry for showing an interest. I was trying to be helpful.

daenerysstormborn3

gymfreak wrote: »

Sorry for showing an interest. I was trying to be helpful.

I don't understand. What you asked me is in the OP??

daenerysstormborn3

Finally back to the gym! Hurrah:D

Did just over an hour there this morning. I was trying to time myself as much as possible so that I'd have enough time to shower, change and get to work afterwards, going to work from the gym is the opposite way to leaving from my house so I wanted to make sure I had enough time, so I'll be able to spend a bit more time there tomorrow. I'll probably end up having to do cardio + lower body one day and cardio + upper body the following day because I don't have enough time to do both.

This morning I was weeeeeak after my break so I took it handy, I want to ease myself back in slowly as my bad ankle almost went from under me this morning while doing lunges so I don't want to end up making that worse than it already is.

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Lower body
Lunges 10 x 3 (usually do these with a 10kg plate but I'm so glad I left that out this morning. My ankle almost went from under me as I was returning to the start position. I was standing beside a bar so was able to reach out and grab that to recover. I'd say if I wasn't beside the bar or I had tried starting back in with the 10kg plate, I might be telling a different story right now.)
Squats with 12.5kg DB 10 x 3
Leg press 60kg 10 x 3
Leg raises 10EL x 3
Leg abduction 20kg 10 x 3
Leg adduction 20kg 10 x 3

Then I did just 10 minutes on the bike at the usual intervals.

Felt so weak after this but so glad I'm getting back into it. Fingers crossed for no more setbacks.
When I got to work I had some turkey and avocado mixed up in a bowl. I would normally have a protein shake after a workout as I find they really do help with recovery, maybe more helpful to me because of the state of my body, but having one would mean bringing all the bits and bobs into work with me. I'm wondering would having one later in the day, i.e. when I get home from work, serve any purpose.

daenerysstormborn3

Did upper body this morning and I seem to have retained a lot more strength in my upper body than my lower body, probably because my legs are so fooked. I was pretty much able to go straight back into the weights I was doing previously.

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Upper body
DB chest press 9kg(x2) 10 x 3
DB lying triceps extension 6kg(x2) 10 x 3
DB alternating overhead shoulder press 9kg(x2) 10 x 3
DB lateral raise 6kg(x2) 10 x 3
Side bends 15kg plate 10 x 3
One-armed DB snatch 10kg 10 x 3
Underhand lat pulldown 35kg 10 x 3

Then 10 minutes on the bike, usual intervals.

daenerysstormborn3

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Lower body
Lunges 10 x 3
Squats with 12.5kg DB 10 x 3
Leg press 60kg 10 x 3
Leg raises 10EL x 3
Leg abduction 20kg 10 x 3
Leg adduction 20kg 10 x 3

12 minutes intervals on the bike.

Starting to get back into the swing of things now

daenerysstormborn3

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Upper body
DB chest press 9kg(x2) 10 x 3
DB lying triceps extension 6kg(x2) 10 x 3
DB alternating overhead shoulder press 9kg(x2) 10 x 3
DB lateral raise 6kg(x2) 10 x 3
Side bends 15kg plate 10 x 3
One-armed DB snatch 10kg 10 x 3
Underhand lat pulldown 35kg 10 x 3

Then 12 minutes on the bike, usual intervals.

daenerysstormborn3

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Lower body
Lunges 10 x 3
Squats with 12.5kg DB 10 x 3
Leg press 70kg 10 x 3
Leg raises 10EL x 3
Rear leg raises 10EL x 3
Leg abduction 25kg 10 x 3
Leg adduction 25kg 10 x 3

15 minutes of intervals on the bike

daenerysstormborn3

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Upper body
DB chest press 9kg(x2) 10 x 3
DB lying triceps extension 6kg(x2) 10 x 3
DB alternating overhead shoulder press 9kg(x2) 10 x 3
DB lateral raise 6kg(x2) 10 x 3
Side bends 15kg plate 10 x 3
One-armed DB snatch 10kg 10 x 3
Underhand lat pulldown 35kg 10 x 3

15 minutes on the bike, usual intervals.

Wrecked today, nearly wasn't going to get up but I did and I'm glad.

daenerysstormborn3

sual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Lower body
Lunges 10 x 3
Squats with 12.5kg DB 10 x 3
Leg press 70kg 10 x 3
Leg raises 10EL x 3
Rear leg raises 10EL x 3
Leg abduction 35kg 10 x 3
Leg adduction 35kg 10 x 3

15 minutes of intervals on the bike

daenerysstormborn3

Delighted with my progress since I've gotten back into the swing of things. It's always good to see results to motivate you. Yesterday, my trousers were really loose around my middle so I've lost some weight from there and I also had on a shirt yesterday that 3 months ago I couldn't get my arms into so happy out

Hoping, if the weather stays good over the weekend, to get out for a few walks if my ankle will let me.

daenerysstormborn3

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Lower body
Lunges 10 x 3
Squats with 12.5kg DB 10 x 3
Leg press 70kg 10 x 3
Leg raises 10EL x 3
Rear leg raises 10EL x 3
Leg abduction 35kg 10 x 3
Leg adduction 35kg 10 x 3

15 minutes of intervals on the bike

daenerysstormborn3

Usual warm-up stretches
Then
Wall squats 30s x 3
Plank 30s x 3
Single leg squats 10EL x 3
Sumo squats 20 x 3

Upper body
DB chest press 9kg(x2) 10 x 3
DB lying triceps extension 6kg(x2) 10 x 3
DB alternating overhead shoulder press 9kg(x2) 10 x 3
DB lateral raise 6kg(x2) 10 x 3
Side bends 15kg plate 10 x 3
One-armed DB snatch 10kg 10 x 3
Underhand lat pulldown 35kg 10 x 3

18 minutes on the bike, usual intervals.

Starting to get bored of the above so going to do a little looking around at ways to change it up a bit. Been looking at the insanity workout thing but not sure my ankle would be up to it, looks like lots of jumping around.