so today was meant to be a leg day, but i had a really bad hypo last night that has left me weak and feeling quite sickly, so i have swapped it for arms. no biggie. i will just do my legs on the day i was meant to do arms!

so yes, a good fifty minutes of a few different variations of bicep curls, hammer curls, push-ups, tricep dips, tricep extensions, military presses etc.

i actually thought i was going to throw up all the way through, but thats how i felt before i started, nothing to do with the exercise, but i didnt let it stop me or even slow me down.

i would feel sick whether i did the workout or not!

im really loving this fitness programme, it was definitely worth the small amount it cost (a quarter of what insanity or px90 would have cost).

on to cardio again tomorrow, then ”hardcore” (that terrifies me, its already pretty hardcore!!), then legs, then stretch.

it certainly keeps your body guessing! its making me feel great to be back into regular fitness :)

…sue xxx

no cardio today (thank god haha), and i havent done it yet, but its lower body day today, so this is what im going to do:

STRENGTH:

50 squats (2x5kg)

50 plie squats (2x5kg)

30 (each side) reverse lunges (2x5kg)

30 (each side) lunges (2x5kg)

30 (each side) one leg squats (2x5kg)

50 supported plie dips

30 (each side) side lunges

..sue xx

just because its my birthday, doesnt mean i get to be lazy! (i almost was going to be though haha)

CARDIO:

45 mins walking

STRENGTH:

50 squats (2x5kg)

30 (each leg) one legged squats (2x5kg)

30 (each side) backward lunges (2x5kg)

30 (each side) side leg raises

30 (each side) back leg raises

50 straight leg deadlifts (2x5kg)

40 calf raises on step

50 supported plie’s

upper body today for strength

CARDIO:

40 mins cyling

60 mins walking

STRENGTH:

50 bent over rows (2x5kg)

50 bicep curls (2x5kg)

30 (each side) concentration curls (5kg)

30 lateral raises (2x5kg)

30 front raises (2x5kg)

40 (each side) tricep kickbacks (5kg)

50 lying chest presses (2x5kg)

50 lying chest flyes (2x5kg)

that’ll do for today.

..sue xx

CARDIO:

30 mins walking

CARDIO/STRENGTH:

30 mins kickbox bootcamp workout

STRENGTH:

im doing both core and upper body today, as i missed yesterday.

50 (each side) side bends (2x5kg)

50 crunches

4 x 30 second planks

30 (each side) standing oblique bends

50 bicep curls (2x5kg)

30 (each side) concentration curls (5kg)

30 (each side) cross body hammer curls (5kg each)

50 bent over rows (2x5kg)

30 seated tricep presses (5kg)

30 (each side) tricep kickbacks (5kg)

50 lying chest raises (2x5kg)

50 lying chest flyes (2x5kg)

CARDIO:

45 mins walking

STRENGTH/CARDIO:

30 mins kickbox bootcamp workout

STRENGTH:

30 (each side) concentration curls (5kg)

50 bicep curls (2x5kg)

40 preacher curls (2x5kg)

50 hammer curls (2x5kg)

30 (each side) tricep kickbacks (5kg)

20 overhead tricep extensions (5kg)

30 lateral raises (2x3kg)

50 lying chest raises (2x5kg)

50 lying chest flyes (2x5kg)

..sue xx

just done a bit of a strength workout, and im SO glad i did. nothing too insane, i just wanted to get back on the horse and make a start again. did a few less reps than usual, didnt want to push too hard.

30 squats (2x5kg)

30 plie squats (2x5kg)

20 (each side) lunges (2x5kg)

30 standing side leg raises

30 standing back leg raises

50 (each side) side waist bends (2x5kg)

20 (each side) concentration curls (5kg)

30 bicep curls (2x5kg)

30 hammer curls (2x5kg)

30 (each side) tricep kickbacks (5kg)

50 lying chest raises (2x5kg)

30 lying chest flyes (2x5kg)

CARDIO:

45 mins walking

STRENGTH:

50 plie squats (2x5kg)

50 squats (2x5kg)

20 (each side) lunges (2x5kg)

40 calf raises on step

30 leg raises (each side)

45 straight leg deadlifts (2x5kg)

50 bicep curls (2x5kg)

50 hammer curls (2x5kg)

15 (each side) concentration curls (5kg)

30 (each side) tricep kickbacks (5kg)

50 flat bed chest raises (2x5kg)

50 flat bed chest flyes (2x5kg)

50 (each side) waist bends (2x5kg)

50 crunches

35 (each side) bicycle crunches

…………

BREAKFAST:

all bran cereal

LUNCH:

tuna steak

baked sweet potato

mixed leaf salad

beetroot

tomatoes

mushrooms

DINNER:

roasted mixed veggies (onion/pepper/courgette/tomatoes)

SNACKS:

protein shake

coke

apple

2 bananas

2 oranges

peach

yoghurt

porridge

…sue xx

CARDIO:

60 mins walking

CARDIO/STRENGTH:

20 mins ‘kickbox fast fix’ dvd

STRENGTH:

alternate bent over rows - 3 sets of 12 reps (5kg)

bent over rows - 3 sets of 12 reps (2x5kg)

alternate bicep curls - 3 sets of 12 reps (5kg)

bicep curls - 3 sets of 12 reps (2x5kg)

alternate preacher curls - 3 sets of 12 reps (5kg)

resistance band pull downs - 3 sets of 12 reps

lying dumbbell pull overs - 3 sets of 12 reps (5kg)

………………..

BREAKFAST:

2 slices wholemeal toast with low fat spread

LUNCH:

bacon sandwich (i just fancied a bit of comfort food)

DINNER:

gammon and spinach sandwich (wow ive had loads of bread again today! only just realised, writing it all down here!)

SNACKS:

banana

apple

2 oranges

2 plums

protein shake

yoghurt

can of coke

1 small choc chip cookie (i mean REALLY small!)

porridge

..sue xx

but even with all that bread, ive only gone 3 grams over my recommended carb allowance, so thats ok. i never realised before how much damn bread i eat sometimes!

just short of 1600 cals today, which is great. ive been going a little over, because,well, i dont know, i just have, but not by lots. so its good to go a tiny bit under for a change!

..sue xx

Back/Biceps:

• 

  Wide-Grip Lat Pulldown

  3 sets of 12 reps
  1 min rest
• 

  One-Arm Dumbbell Row

  3 sets of 12 reps
  1 min rest
• 

  Seated Cable Rows

  3 sets of 12 reps
  1 min
• 

  Underhand Cable Pulldowns

  3 sets of 12 reps
  1 min rest
• 

  Dumbbell Alternate Bicep Curl

  3 sets of 12 reps
  1 min rest
• 

  One Arm Dumbbell Preacher Curl

  3 sets of 12 reps
  1 min rest
• 

  Standing Biceps Cable Curl

  3 sets of 12 reps
  1 min rest
• …………
• so more modifications needed.
• for the lat pull down i will do dumbbell pull overs
• for the seated cable rows i wil do bent over dumbbell rows
• for the underhand cable pulldowns i will use my resistance band over my  banister and use it in a pulldown motion.
  

forgot to post this AGAIN! wow im crap haha.

……..

CARDIO:

45 mins walking

STRENGTH:

wide arm push ups - 3 sets of 12 reps

narrow arm push ups - 3 sets of 12 reps

flat bed dumbbell chest raises - 3 sets of 12 (2x5kg)

flat bed dumbbell flyes - 3 sets of 12 (2x5kg)

resistance band pull downs - 3 sets of 12

standing tricep extensions - 3 sets of 12  (5kg)

…………..

BREAKFAST:

bagel with jam (no butter)

banana

LUNCH:

2 weetabix with semi skimmed milk

DINNER:

cheese salad sandwich with jalapeno’s in wholemeal bread

SNACKS:

can of coke

apple

orange

grapes

yoghurt

porridge

wholemeal toast

..sue xx

Chest/Triceps:

• 

  Wide Pushups

  3 sets of 12 reps
  1 min rest
  Standard or on knees
• 

  Dumbbell Bench Press

  3 sets of 12 reps
  1 min rest
• 

  Flat Bench Cable Flyes

  3 sets of 12 reps
  1 min rest
• 

  Narrow Pushups

  3 sets of 12 reps
  1 min rest
  Standard or on knees
• 

  Standing Dumbbell Triceps Extension

  3 sets of 12 reps
  1 min rest
• 

  Triceps Pushdown

  3 sets of 12 reps
  1 min rest

…………..

just two slight modifications as when i did it before. i used dumbbells for the flyes (those flyes make me feel amazing whilst im doing them. they are hard, but god i feel like a warrior!), and i used a resistance band over my stair banister for the pushdown’s.

..sue xx

so i am sorry, but i cannot possibly take three whole days off strength training.

ive had a full day off everything, and if i did the same tomorrow, i would just want to kill myself!

i know i know, i could do like active rest, go for a walk, do some gardening, stuff like that, but im sorry, i have already had two days off strength, and thats MORE than enough for me.

im sorry ms jamie eason, im going against your wishes for your live fit trainer. i have to do the next day tomorrow!! i dont think you understand what you are putting me through by telling me to have three days off!

..sue xx

Shoulder/Abs:

• 

  Seated Dumbbell Press

  3 sets of 12 reps
  1 min rest
• 

  Standing Dumbbell Straight-Arm Front Delt Raise To A ‘T’ (up and open)

  3 sets of 12 reps, 1 min rest
• 

  Side Lateral Raise

  3 sets of 12 reps
  1 min rest
• 

  Seated Bent-Over Rear Delt Raise

  3 sets of 12 reps
  1 min rest
• 

  Exercise Ball Crunch

  3 sets of 12 reps
  1 min rest
• 

  Air Bike

  3 sets of 12 reps
  1 min rest

……………………….

yay, none of these need an alternative, apart from just doing the crunches without a ball (i dont have one). i just have to wait for my new sofa to be delivered, then i can get on with it!

..sue xx