I'm copying Kevin and doing my own journal too. I don't mind if you want to post here but like with Kevins, if you want to record your own progress, why not make your own journal topic? It's a fun idea to keep track of ourselves and for others to see.
One thing though, I am certain I'll have a weight gain for the next week or so- so I have to be strong and not panic! I'm eating a bit more now so I should be levelling out a bit for a while too. Then, hopefully I should go down again.
I know what you mean, that time of the month can be discouraging. Remember, the weight loss will show once you lose the water that you're retaining.
Wednesday 25th April
I just did the day 3 Tighten it up workout. That was another killer! It was really hard and again, with a warm up and cool down took me 40 minutes. As I was writing my scores into their website, I noticed I did 4 sets of each exercise instead of 3! What a wally. But, too much is way better than dropping a set I guess!
So I just did:
50/30 intervals (cos I got too tired after just 20 seconds rest!)
Dumbbell Shoulder lift (left & right- 6.5kg)= 15, 17, 18, 14
Push ups (toes) & jump over bag= 8, 7 -then no jump and on knees=18, 17
10 High knees & 10 mountain climbers (6.5kg weight)=3, 3, 2.5, 2.5
Tuck knees & explosive star jump= 18, 12, 15, 12
Then a bonus abs section, 50/20 intervals:
Star abs=22, left plank=50 seconds, Right plank=30 seconds.
It was 42 minutes in total and I am ker-knackered!!
Tomorrows is not looking good. It's a workout from Sean and his are really tough strength oriented workouts. Tomorrows looks way too hard for me and I sense I will be modifying it a lot. Plus, I don't have the bars for pull ups- I will try to improvise but I'm not sure I've got whats needed. Oh well, as long as I sub it for something decent and similar.
Thursday 26th April
So, here’s what I did in 43:40: (pyramid, 10 of eeach, 9 of each, 8 of each...down to 1 of each)
1) Tuck Jump, Press and Backwards Left Lunge – 6.5kg dumbbell
2) Tuck Jump, Press and Backwards Right Lunge – 6.5kg dumbbell
3) Triceps Press (against wall)
4) Exploding Upright Row (half burpee) – 6.5kg dumbbell
5) Push Ups (instead of pull ups) – on knees
The pyramid was the same as before; 10 of each, then 9 of each, then 8… then down to just 1 rep of each. So a total of 275 reps. That meant 110 bloody tuck jumps in total. Ouch! 55 push ups…. Well, 55 of everything!
I did the pyramid in 43:40 but including my cool down/ warm up it was 48 min. (Not a lot of warming up or cooling down today.)
I feel great that I’ve done the workout. After about the second or third round I really wanted to stop. I had a few breaks to catch my breath and have a drink but I finished in a good time really. I’m proud of myself for completing it- even if my tuck jumps did begin to lack height!
Tomorrows, once again, looks pretty tough but I am looking forward to the weekend of not doing one of these workouts!!!
Friday 27th April
Today was day 5, first week of bodyrock 30 day challenge done and dusted and I feel sore!!!
Warm up: 15:23
4 sets of 15 x squats & 13kg
1 set 15 x plank knee tucks (alternating left and right, so 30)
30 seconds plank, 35 secs left plank, 30 secs right plank
1 set of 15 xshoulder press & 13kg, 3 sets of 10 seated shoulder press & 13kg
4 sets of 15 x bent over rows & 13kg
Cardio: intervals- 50/20
High Knees: 122, 124, 125, 128, 120, 122, 120, 120 (got less height every set!!)
Cool down: 6:36
4 sets of 15 x squats, no weight
4 sets 10 x push ups, on knees
2 sets 10 x triceps dips, then 7 reps then 8 reps.
Glad I've finished the week- I feel really proud of myself!
I'm also walking home in a minute so that's 30 minutes extra :)
Monday 30th April
I did week 2 day 1- bikini bunny workout. It wasn't a really hard one to be honest:
Intervals 50/20, 2 sets:
2 x push ups + burpee + tuck jump- 5, 4
10 x high knees + 10 x mountain climbers- 3.5, 3.5
2 x push ups + jump over- 5, 6
1 x frog jump + push up- 6, 5
Abs Bonus: intervals 50/20, 1 set:
Wood chop left, 6.5kg- 26
Wood chop right, 6.5kg- 21
Knee raises (on floor)- 15
I added in:
Star abs- 22
Push ups (knees)- 15
Triceps presses (on windowsill)- 18
It wasn't so bad to be honest but it was a great workout still even though I didn't feel like I was dying.
Tuesday 1st May
Day 2 week 2 BodyRock 30 day challenge (Feb)- Commit and succeed pyramid rep challenge
Pyramid (10 reps each move, 9 reps each move, 8 reps each etc... to 1 rep each) = 48:39
1) 3 x bodyweight squats + 2 squat jumps(= 1 rep)
2) 1 x bodyweight squat + 3 low jacks(= 1 rep)
3) 10 high knees + 10 mountain climbers(=1 rep) (first 2 rounds with 6.5kg, then no weight)
4) Rotational abs, 6.5kg (left, centre, right = 1 rep)
I did the following too:
15 x triceps presses (off window sill)
15 x push ups (knees)
18 x star abs
15 x straight abs (sit ups)
Total workout exactly 1 hour. Awesome workout and feel like I won't be able to sit tomorrow due to those millions of squats!! These pyramid rep challenges are really, really tough. You do a total of 55 reps for each move, but each move is like 2 or 3 or more exercises combined- they are killers!!!
Wednesday 2nd May
Day 3, week 2 BodyRock 30 day challenge- Do it like you workout
So today's workout was lighter than expected but welcome! I am aching a lot from all the workouts so far, most specifically yesterdays! All that squatting and jumping yesterday has left me quite sore. Anyways, todays was 25 minutes:
Intervals 50/20, 2 sets:
1) Push up (toes) + Clean, press + Squat, press (13kg)= 3, 3
2) Lunge + press Left (6.5kg)= 17, 18
3) Lunge + press Right (6.5kg)= 16, 17
4) Push ups (knees)= 15, 17
5) Single arm Clean + Press= 9, 10
6) Knee raises (floor)= 16, 15
Intervals 50/20, 1 set:
1) Left leg bridge= 18
2) Right leg bridge= 18
3) weighted crunches (6.5kg)= 17
Dreading tomorrows workout- another nasty rep challenge from Sean
I am so proud of you Lucy!!!!!!!! You are working your buns off, literally!!!!!! I'll get back to working out next week, you are so inspiring!!!! xoxo
I can't believe I had such a long time off :(
I'm annoyed at myself! But, I will be back on Thursday from where I left off so Hopefully I can still do some good.
Monday 14th May
Walked into work- 30 minutes @ 3.5mph
Walk home from work- 30 minutes @ 3.5mph
dont worry! focus on the training this week and eat as good as possible and i bet you suprise yourself how the scale changes on friday x
Thanks Kevin (looking good by the way!)
All salads, veg, chicken and fish this week!
on thursday (day before weigh in) try to minimise carbs, increase protein instead and keep calorie reasonably low and that will make your scale look great x also drink plenty of water throughout the week to a, flush out any excess sodium from the naughty days and b, every 500 ml is reportedly burning 25 calories. aim as high as possoible, every drink for the rest of the week should be either fruit juice (1 330ml glass per day) water or squash i.e robinsons but try to get the healthier no added sugar stuff.
dont worry about eating late at night except the day before weigh in, as this will make the scale heavier in the morning (wont make you any fatter though).
also dont do massive amounts of cardio on thursday focus on the weight training where possible, as excessive cardio can make you hevaier (in my experience anyway).
let me know if there is anything i can do to help x
anytime hunny x i know i havent been giving you guys my full effort and i am trying amend this x
i know your going to do great x
Tuesday 15th, Thursday 16th May
Walked to and from work. 30 mins each way @ 3.5mph.
Thursday 17th May
Back to my BodyRocking! The boss has gone woohoo! I can work out at work again
Walked to work and back 30 mins each way.
So today’s workout was: (HK= high knees, MC= mountain climbers)
50/30 intervals (lame; but I am still unfit and slow to recover!)
3 sets (1-4 x 3)
1) Dumbbell shoulder lift & drop (alternate) – 6.5kg = 17-19-20
2) Push ups (knees) = 16-15-16
3) 10 HK/ 10MC = 3- 3.5- 3
4) Weighted squats – 13kg = 20-22-24
Abs bonus, 50/20 intervals:
1) Star abs – 18
2) Plank – 30 seconds
3) Straight abs – 15
Extra (because my arms are weak)
1) Triceps press (off sill) = 15, 10
2) Push ups (knees) = 10, 10
3) Biceps curls (both arms 6.5kg each) = 10, 10
Total time was 32 minutes.
awesome! keep it up! x
Friday 18th May
Walked to/ from work = 30 mins each way @ 3.5mph
I wasn't really sure what to do today so I kind of made my own workout from some of the exercises that are tough but that I can handle. Had to avoid squats as my thighs are killing me from yesterday!
Today’s workout was the following: (HK= high knees, MC= mountain climbers, 10+10 each is 1 rep)
50/20 intervals, 4 sets:
1) Burpees (+jump, push ups on toes & done properly!) = 6, 6, 5.5, 6
2) Reverse pull ups (under table) = 10, 9 Then triceps press= 17, 19
3) 10 HK + 10 MC = 3, 3, 3, 3
50/20 intervals, 2 sets:
1) Star abs = 22, 16
2) Plank = 35 secs, 30 secs
3) Straight abs = 15, 18
Then I decided to do some extra because I’m weak and unfit and kind of really need it!
1) Push ups (knees) = 15, 12, and then 5 on toes!
2) Biceps curls = 10, 10, 10
Total time was 44 minutes.
Phew. I am KER-KNACKERED!!! Roll on the weekend Then looking forward to another good, full week of BodyRocking!
smashing it girl! keep this up regualrly and you watch your performace and mirror improve! proud of ya!