This blog entry is just really more of a training update rather than anything else. If I try and include my restaurant/social/food pics from the past couple of months I'll be here for ages. So instead, here's what I've been up to over the past 4 weeks training-wise.
As this is just what I've recorded on my iFitness app it may not be the most interesting read, so you can bypass all the weights stuff and skip to the bottom for a quick update on other parts of my challenge if you like ;-)
If you choose to stick with the training please note that the first part isn't massively exciting as I was just still building my strength back up (as I had 3 months off between October 2011 and February 2012) so wasn't too interested in pushing myself - all that has changed as you'll see if you persevere ;-)
I'm going to try and take some pics this weekend (if I get the chance - depends on how Easter plans go as we are hosting again this year and will have a *very* full house!) to do a comparison as it's been 4 weeks already (eeek!!).
Training Log (USN 12 Week challenge started on 7/03/2012)
08/03/2012 - Triceps & Biceps
Dumbbell Hammer Curl - 2 x 7kg - 3 x 12 reps
Dumbbell Triceps Extension - 2 x 7kg - 3 x 12 reps
Dumbbell Zottman Curl (love this move) - 2 x 7kg - 3 x 12 reps
Cable Triceps Pulldown - 11.25kg - 3 x 12 reps
Plank - 2 x 60 secs
Sit-ups (full) - 2 x 20
Bicycle kicks - 2 x 10
09/03/2012 - cardio (mostly)
Rowing - 2,000m
Cycling - 10 mins
Assisted Pull-up - 35kg - 3 x 10 reps
12/03/2012 - Chest & Back
Dumbbell Chest Press - 2 x 12.5kg - 3 x 10 reps
Dumbbell one arm row - 12.5kg - 3 x 10 reps
Dumbbell Pullover - 12.5kg - 3 x 12 reps
Dumbbell bent over flyes - 2 x 7kg - 3 x 10 reps
Dumbbell incline flyes - 2 x 9kg - 3 x 10 reps
13/03/2012 - Legs
Cycling - 15mins
Barbell Squat - 30kg - 2 x 10 reps - 20kg - 1 x 20 reps
Swiss-ball split squat - 3 x 10 reps
Deadlift - 50kg - 2 x 10 reps - 40kg - 1 x 10 reps - 30kg - 1 x 10 reps
14/03/2012 - Cardio & Abs
Rowing - 2,010m
Cycling - 10mins
Next I did the following exercises twice in a circuit
Sit-ups (full) x 20
Hip thrust/reverse crunches/pulse up x 20
Plank - 60 secs
Side crunch x 20 (each side)
Vertical toe-touches with 2kg medicine ball - x 20
15/03/2012 - Shoulders & Rotator Cuff
(this session is always the longest of my split session as I sustained a shoulder injury years ago while training for triathlon so I manage it by strengthening my delts and the muscles around, seems to work well!)
Dumbbell Shoulder Press - 2 x 9kg - 3 x 10 reps
Dumbbell Upright Rows - 2 x 9kg - 3 x 10 reps
Dumbbell Lateral Raise - 2 x 4kg - 3 x 10 reps
Cable Rotator Cuff - External - 3.75kg - 3 x 10 reps
Cable Rotator Cuff - Internal - 3.75kg - 3 x 10 reps
Dumbbell Scaption - 2 x 4kg - 3 x 10 reps
Dumbbell Standing Scarecrow - 2 x 4kg - 3 x 10 reps
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The exercises above from 12th - 15th March were performed at a local Fitness First gym as my work gym was being 'renovated' (which meant that they moved a few machines round and painted the walls white!!). During this time I think I did a bit too much on my ankle (which is still recovering post-ankle arthroscopy) and it really let me know about it. I started to have a horrid pain in the area where I'd had the bone and cartilage removed, and actually started to panic that I'd damaged the area! Given that I've already had the same operation twice and can't have it again, this would have been pretty catastrophic! :-(
My problem is that I get so over-excited as I love to train, I just need to rein myself in from time to time and be more aware of my (current) physical limitations!
Fortunately after about a week it started to calm down and I've not done any cardio since - or heavier weighted squats/deadlifts - and it hardly hurts at all now... phew!
Anyway, onto my next training day:
17/03/2012 - Triceps & Biceps
The following workout was performed at home in my bedroom. I don't have a lot in the way of fitness equipment (adjustable dumbbells, TRX, resistance bands, Kettlebell, Hula Hoop...!) but what I have, counts! :-)
Dumbbell Hammer Curl - 2 x 7kg - 3 x 12 reps
Dumbbell Triceps Extension - 2 x 7kg - 3 x 12 reps
Dumbbell Zottman Curl - 2 x 7kg - 3 x 12 reps
Resistance Band Triceps Pulldown - ??kg - 3 x 15 reps
21/03/2012 - Chest & Back
This training session saw me tweak my current way of training.
I decided that I'd too long ignored the fact that "If you always do what you've always done, you'll always get what you've always got", and then wondered why I never really made any gains in my training when it comes to strength and fat loss.
So, I decided to increase my reps on the last set of each exercise - to the point of failure - and see how I got on with that :-)
This was probably one of the best training decisions I've ever made! It was only a small change this session but it continued into my next session, and then the next, and the results have been very surprising.
I think it's a psychological thing - if you always know you're only going to do 10/12 reps then you start to feel 'tired' as you approach the last one... if however you know in your mind you're going to push it past that point then you leave your body guessing right?
That's my philosophy anyway ;-)
Dumbbell Chest Press - 2 x 12.5kg - 2 x 10 reps, 1 x 12 reps
Dumbbell one arm row - 12.5kg - 2 x 12 reps, 1 x 15 reps
Dumbbell Pullover - 12.5kg - 3 x 12 reps
Dumbbell bent over flyes - 2 x 7kg - 3 x 10 reps
Dumbbell incline flyes - 2 x 9kg - 3 x 10 reps
TRX Back Rows - 3 x 10
TRX Chest Press - 3 x 10
22/03/2012 - Abs & lower blody
Today's session was abs (and a little lower body) workout with my TRX during lunch in my work gym.
I did some TRX hamstring curls, I'm finding these difficult to master but can feel it the next day!
Also did some one legged/bulgarian split squats with my TRX.
Then I moved onto my abs and did some TRX Tucks, these are great, I really feel it in my lower abs the next day! Trying to perfect my pike but it's proving tricky!
Next I did the following exercises twice in a circuit (next time I'm hoping to do 3 sets!)
full sit-ups x 20
hip thrust/reverse crunches x 20
plank - 60 secs
side crunch x 20
vertical toe-touches with 2kg medicine ball - x 20
was quite worn out after that, but happy!
26/03/2012 - Shoulder and Rotator Cuff Workout
Dumbbell Shoulder Press - 2 x 9kg - 3 x 10 reps
Dumbbell Upright Rows - 2 x 9kg - 2 x 10 reps, 1 x 19 reps
Dumbbell Lateral Raise - 2 x 4kg - 2 x 10 reps, 1 x 15 reps
Cable Rotator Cuff - External - 3.75kg - 2 x 10 reps, 1 x 13 reps
Cable Rotator Cuff - Internal - 3.75kg - 2 x 10 reps, 1 x 15 reps
Dumbbell Scaption - 2 x 4kg - 2 x 10 reps, 1 x 15 reps
Dumbbell Standing Scarecrow - 2 x 4kg - 2 x 10 reps, 1 x 15 reps
27/03/2012 - Abs workout
TRX Pikes - only managed 5 of those!
Then did 3 circuits of :
Plank - 60 seconds
Pulse Up - 20 reps
Side Crunch - 2 reps each side
Sit up (full) 20 reps
TRX tucks - 10 reps
Medicine Ball toe-touch - 20 reps
28/03/2012 - Triceps & Biceps
For this session I really thought I'd try and push it on the last set...
Dumbbell Hammer Curl - 2 x 7kg - 2 x 12 reps, 1 x 15 reps
Dumbbell Triceps Extension - 2 x 7kg - 2 x 12 reps, 1 x 16 reps
Dumbbell Zottman Curl - 2 x 7kg - 2 x 12 reps, 1 x 18 reps
Cable Triceps Pull-down - 13.75kg - 10 reps, 13.75kg - 10 reps, 11.25kg - 13 reps
Then I thought I'd finish it/myself off with some elevated leg bench dips... 1st set managed 10, second 8... called it a day then!
I think that session proved that I might need to think about upping my weights!
30/03/2012 - Chest & Back
Dumbbell Bench Press - 2 x 12.5kg - 2 x 10 reps, 1 x 14 reps
Dumbbell One-Arm Row - 12.5kg - 2 x 12 reps, 1 x 20 reps
Dumbbell Pullover - 12.5kg - 2 x 12 reps, 1 x 20 reps
Seated Dumbbell Reverse Fly - 2 x 7kg - 2 x 10 reps, 1 x 12 reps
Incline Dumbbell Fly - 2 x 9kg - 1 x 10 reps, 1 x 12 reps, 1 x 20 reps
Again, as with the arms session I think that I might be able to raise my weights a bit in some areas
01/04/2012 - quick gym visit
My boyfriend and I were off out to meet friends for pre-cinema dinner, we went to see the Hunger Games, t'was excellent, my son was very impressed which is difficult when a) you're trying to please a teenager who b) has read the whole series! He said it's the most true-to-book film he's seen though so that's a plus.
Anyway, I'd just joined my local gym again (I usually train at home or at my teeny work gym) so just wanted to check it out briefly.
The have a big frame with some TRXes so did a few one-leg squats and full squats and also some kettlebell swings with a 12kg bell (same weight as I have at home).
Didn't actually feel like I'd done much as I was literally there for 15 minutes - if that - but my hamstrings were aching quite a bit on Monday and Tuesday!
02/04/2012 - Shoulder and Rotator Cuff Workout
I did this workout in my new local gym - it felt great to train with other people (men, obviously!), but I wasn't feeling that energised and this workout felt *much* harder than usual.
Dumbbell Shoulder Press - 2 x 9kg - 2 x 10 reps, 1 x 11 reps
Dumbbell Upright Rows - 2 x 9kg - 2 x 10 reps, 1 x 15 reps
Dumbbell Lateral Raise - 2 x 4kg - 2 x 10 reps, 1 x 18 reps
Cable Rotator Cuff - External - 3.75kg - 2 x 10 reps, 1 x 11 reps
Cable Rotator Cuff - Internal - 3.75kg - 2 x 10 reps, 1 x 20 reps
Dumbbell Scaption - 2 x 4kg - 2 x 10 reps, 1 x 15 reps
Dumbbell Standing Scarecrow - 2 x 4kg - 2 x 10 reps, 1 x 13 reps
03/04/2012 - High Intensity Interval Training (HIIT)
I devised a little routine for myself that I wanted to try out. I'd recently bought a gymboss
...and some new Vibram TrekSport FiveFingers
...so thought I'd put them both through their paces!
I programmed my gymboss to give me 20 seconds of work time followed by 10 seconds of rest and did the following workout:
1) Steam Train - one side
2) Steam Train - other side
3) Prisoner Squat
4) Weighted chop - one side
5) Weighted Chop - other side
6) Push-ups (full)
7) Push Press
8) Plank
I did that workout 4 times in total... BOY was I red and sweaty by the end!!
For the weighted chop and push press I used 2 x 3kg weights for the first 2 rounds and 2 x 5kg for the last 2 as 3kg felt a little too light. 5kg felt a bit too heavy (especially towards the end!) so I'll be using 4kg next time I do the routine. It's important to use light weights for the chop especially so you can swing at speed.
for the push-ups I did 10 the first time, 9 the second and third and then 11 push-ups for the last set... was quite pleased with that :-)
Today I ache, all over, especially in places I don't normally - like my traps, and my hamstrings and quads are letting me know that I worked them. The push-press is of of the BEST exercise I've found for working your hamstrings if like me you can't squat heavy or use a leg press (I severely buggerd up my back with one of those a year or so ago! :-( )
04/04/2012 - Triceps & Biceps
woweeee! That was one helluva workout!!
So, as promised in my earlier post I put my weights up... I was planning to just go up by 1kg but the dumbbells at my work gym only increase in 2kg increments so the next one up from my usual 7kg was 9! That may not seem a lot but it certainly felt it!
Here's what I did:
Dumbbell Hammer Curl - 2 x 9kg - 3 x 10 reps
(the first set left my red faced and breathing heavily!)
Dumbbell Triceps Extension - 2 x 9kg - 3 x 10 reps
(this was the most difficult in terms of technique as it's a wobbly move at the best of times - had to work hard to stabilise my arm as I was doing it)
Dumbbell Zottman Curl - 2 x 9kg - 3 x 10 reps
(another tricky one in terms of technique as I do these standing up so had to make sure I wasn't rocking the weight up... i.e. cheating!)
Cable Triceps Pull-down - 11.25kg - 2 x 12 reps, 1 x 15 reps
(can probably put this weight up next time I do it)
Then, like last time I thought I'd stick my legs up on a reebok step and do some elevated leg bench dips... very impressed that I managed 3 sets of 10 when my triceps felt so tight I thought they would explode!!
05/04/2012 - HIIT & Abs
I did my routine again, this time with 4kg weights for the weighted chop and push-press. I think that's the perfect weight (for me) for this routine as it's not too light but light enough to swing around at speed!
1) Steam Train - one side
2) Steam Train - other side
3) Prisoner Squat
4) Weighted chop - one side
5) Weighted Chop - other side
6) Push-ups (full)
7) Push Press
8) Plank
Then did 3 circuits of :
Plank - 60 seconds
Pulse Up - 20 reps
Side Crunch - 2 reps each side
Sit up (full) 20 reps
TRX tucks - 10 reps
Medicine Ball toe-touch - 20 reps
06/04/2012 - Chest & Back
Ahhh, Good Friday... and indeed it was exercise-wise!
Joe and I went to our local gym for an hour or so before it closed.
The weights were a little different to the limited selection I have at work. I usually use 2 12.5kg weights for bench press, one-arm rows etc but they didn't have that particular weight there. They also didn't have 13kg and I didn't fancy going up to 14kg on the chest press just yet so went down to 12kg and did more reps instead (maybe next time I'll be a bit braver ;-) ), I put my weight up for other lifts though... and I think I could have gone even heavier on the flyes!
Dumbbell Bench Press - 2 x 12kg - 2 x 12 reps, 1 x 15 reps
Dumbbell One-Arm Row - 16kg - 1 x 8 reps (that was a little heavy for me just now!) - 14kg 1 x 10 reps, 1 x 14 reps
Dumbbell Pullover - 14kg - 2 x 10 reps, 1 x 12 reps
Seated Dumbbell Reverse Fly - 2 x 7kg - 2 x 10 reps, 1 x 12 reps (I still struggle to use heavier weights or do more reps with this exercise but I'm sure I'm not alone there!)
Incline Dumbbell Fly - 2 x 10kg - 2 x 10 reps, 1 x 12 reps
Then I hopped on the assisted pull-up machine to see if I could do any after that workout.
I was very chuffed as last time I used one I had to use a 35kg counterweight, but on Friday I used 26kg and was able to do 3 sets of 10 without too much difficulty - and this at the end of my workout! Next time I plan to use a lighter weight and gradually take it away so I'm not using a counterweight at all.
That's one of my goals for this year... They are, in the following order:
1) Win the USN Body & Fitness Challenge and get sponsored by USN!
2) Do (at least) 10 pull-ups, unassisted!
3) I also want to discover my six-pack and reveal it. I'm pretty sure it's in there somewhere, just hiding away from me ;-)
I'm feeling pretty inspired for goal #3 due to a certain lady called Andreia Brazier who competed in the inaugural Miami Pro Championships last weekend.
I think Andreia is pretty much a one-off, she manages to combine outstanding beauty...
with rock-hard physique!!
She is clearly incredibly strong and sculpted...
...but also very feminine too!
Unsurprisingly, Andreia won her category and is now the Miami Pro Muscle Model champion!
Like I said, a one-off. I don't think I've ever seen such a great example of 'the perfect package' before: supermodel good looks teamed up with a chiselled body which is obviously the product of years of training and eating well, finished off with some fantastic show preparation and presentation skills. All perfectly balanced and all incredibly impressive, I'm so inspired right now! :-)
You can find Andreia on facebook here: "Andreia Brazier Physique Model", and follow her progress as she prepares for her next show and shares diet and exercise information too.
If you're interested in being trained by the woman herself, or her husband Tom Brazier who helped sculpt her into the masterpiece you see before you, here is a link to the website of their Personal Training company "Total Body Conditioning": http://www.tbconditioning.co.uk/.
Okay, well enough about my new inspirational role model for 2012 and beyond, and back to my update...
Diet
My diet has been pretty good over the past few weeks, the only pitfalls have been going out to restaurants (which I do a lot!) and alcohol calories. What I've been doing is not drinking at home in the evenings - which is pretty novel for me as I usually have a glass of red wine with my dinner...and then another afterwards... and perhaps another after that!! I do think that alcohol hampers my fat loss and realistically I should be ensuring that every calorie I put in my body is going to be put to good use - as alcohol cannot be stored, the body has to work to burn it off before it can make good use of any other nutrients, so it seems counterproductive to drink too much of it :-)
I have been drinking at least one 100% whey protein shake a day, usually just after or while I'm in the gym at lunch training. I've found that they're also very beneficial to me if I've got a sweet craving (which doesn't happen very often as I don't eat very high carb), they're definitely helping with my willpower and muscle building!
I've also been using Xédra-Cut XT Capsimax.. I'm not sure if it's contributed to my fat loss but it's certainly helped with my energy levels! I was a bit worried about taking them as I gave up caffeine last year and only drink at most one cup of full-caf a day (the rest of the day I'm a big decaf drinker). I was concerned I'd get the jitters but it hasn't happened so far so that's good :-)
Challenge Progress
My weight has been very up and down so far. I lost 5lbs in the first week, then put it back on by week 3. However, I have been monitoring my progress using my Tanita body fat composition monitor, the body fat % it records is a lot higher than any other monitor I've used, but the segmentalisation is very interesting as it breaks down your body parts into sections (and records the data to memory card) so you can see changes in your fat vs lean muscle weight in each arm/leg, torso etc on a week on week basis.
I've dropped body fat and increased my lean muscle weight. I've also lost inches from my body (sooooo glad to be monitoring my progress with a tape measure as well!), including an impressive 3" from my waist! I'm still to see any real loss off my thighs, but given that I've increased the muscles within them I'm not too upset - especially as because I'm pear-shaped they're the last place I lose fat from!
I am most pleased by my increase in strength and, to be honest, the desire to get stronger seems to be surpassing my wish to lose weight. I've been training so hard lately and I can tell that any excess calories have been converted to muscle and not fat, and I'm having a whale of a time in the gym!
The only thing I regret is not being able to any explosive work. Because of my ankle I can't run, sprint, jump, hop, skip etc... all activities that I used to love and knew helped me to rev up my body's fat burning ability! What I miss most is boxercise, but whereas I could join in the boxing side of it, I couldn't do any of the circuits - shuttle runs, burpees, star-jumps etc so it wouldn't be much point taking half a class!
So instead I'm going to continue with my non-impact HIIT exercises and see if I can plan a few more routines as I'm enjoying those 4 minute blasts of exercise! I got Joe to do 3 sets of my routine after our gym visit on Good Friday and he was pretty knackered afterwards... his hamstrings still ache from the push-press and that was 3 days ago that he did it! *evil grin*
I think I'm going to attack this challenge wit a 3 pronged attack:
Weeks 1-4: Focus on Training - Getting my body used to weight training again
Weeks 5-8: Focus on Strength - Improving on the gains I've made and increasing the intensity/reps/weight as much as possible whilst concentrating on eating well
Weeks 9-12: Focus on Diet & Fat Loss - Less attention to getting stronger and more geared towards maintaining my current level of strength and eating and exercising in a way to lose weight (whilst not sacrificing too much muscle!)
That's the plan anyway ;-)
Wish me luck!
Tara x
P.S. it is now almost 8pm on Easter Monday (I started this blog entry on Friday!), and I didn't get round to taking any progress pictures, so will have to do so next weekend (after I've worked my butt off burning all this chocolate and red wine that's been free-flowing this weekend! ;-) )
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