Dutchy kicking ass

3 August

Got up freaking early to make it to the gym by 6 am again. I am going to do cardio today and a session on core strength with my gym buddy. I'm looking forward to it.

Treadmill:
5m 9.5 km/hour
5m 10 km/hour
5m 10.5 km/hour
5m 9.5 km/hour
5m 10 km/hour
3m 10.5 km/hour
1m 11 km/hour
1m 12.5 km/hour

Average heart rate: 149. In zone: 24M

Elliptical:
30M Elliptical, level 10-11
Average heart rate: 150. In zone: 25M

Core/Back
TODAY: 165
TARGET: 152​
 
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Great work :) I'm having back issues which prevented me doing weights yesterday before work :( I'm going to have to see someone it's getting worse. The doctor couldn't do anything so now it's off to a specialist. Got basketball tonight though yay :)
 
nicolaw said:
Great work :) I'm having back issues which prevented me doing weights yesterday before work :( I'm going to have to see someone it's getting worse. The doctor couldn't do anything so now it's off to a specialist. Got basketball tonight though yay :)
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Nice picture Nicola, is it you? Hope your back will get better soon. Its so annoying if you cant work out because of injuries.
 
Hi Dutchy. You sure know how to write a journal. Don't forget to write about your amazing Friday Challenge Results.:beer2:
 
Dutchy said:
Nice picture Nicola, is it you? Hope your back will get better soon. Its so annoying if you cant work out because of injuries.
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Yes, I decided my av should actually be me lol.
And yeah the back is annoying, at first I thought maybe exercise would make it better, but it hasn't. sigh.
 
4 August 2009

Today I had a very good weights session:

Lat pull down: 10x40, 8x40, 6x45
Chest press: 12x15, 10x17.5, 8x20
Low row: 10x40, 8x40, 6x40
Incl. chest press: 10x10, 8x10, 6x12
Leg extension: 10x40, 8x42.5, 8x45
Lunges: 10x14, 8x14, 8x14
Squats: 12x30, 10x30, 8x35
Dead lift: 8x20, 8x20, 8x20
Push ups: 3x6

Core muscles, abs.

- With the lunges and the dead lifts, I am finding the weights heavy on my arms (just to hold I mean).
- It seems that I can't do full push ups because my lower back isn't strong enough so I will have to work a bit more no my lower back.
- Doing abs/core muscles with my work-out buddy is killing me, but very effective. We have a great effect on each other.


today: 163.9
target: 152​
 
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Dutchy said:
Today I had a very good weights session:

Lat pull down: 10x40, 8x40, 6x45
Chest press: 12x15, 10x17.5, 8x20
Low row: 10x40, 8x40, 6x40
Incl. chest press: 10x10, 8x10, 6x12
Leg extension: 10x40, 8x42.5, 8x45
Lunges: 10x14, 8x14, 8x14
Squats: 12x30, 10x30, 8x35
Dead lift: 8x20, 8x20, 8x20
Push ups: 3x6

Core muscles, abs.

- With the lunges and the dead lifts, I am finding the weights heavy on my arms (just to hold I mean).
- It seems that I can't do full push ups because my lower back isn't strong enough so I will have to work a bit more no my lower back.
- Doing abs/core muscles with my work-out buddy is killing me, but very effective. We have a great effect on each other.


today: 163.9
target: 152​
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Yeah my lower back get's sore doing plank and stuff too, and I can't do proper pushups either, well not more than like 5 anyway lol.

Last night at boxing my trainer friend (who runs the class) put us through an INTENSE ab workout, I couldn't laugh or cough last night without doubling over in pain haha. good stuff
 
5 August 2009

Haven't felt this sore in a long time: my abs and my shoulders/upper back. Feels nice though, :)

Had an excellent cardio work-out.

Treadmill:
10m 10 km/hour
5m 10.5 km/hour
5m 10 km/hour
7m 10.5 km/hour
2m 11 km/hour
1m 13 km/hour
Average heart rate: 154. In zone: 24 minutes

Elliptical
30m level 11
Average heart rate: 156. In zone: 28 minutes

TODAY: 163.9
TARGET: 152​
 
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nicolaw said:
Yeah my lower back get's sore doing plank and stuff too, and I can't do proper pushups either, well not more than like 5 anyway lol.

Last night at boxing my trainer friend (who runs the class) put us through an INTENSE ab workout, I couldn't laugh or cough last night without doubling over in pain haha. good stuff
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You're boxing! That sounds like fun. If my gym offered it, I would give it a try.
 
Yeah I LOVE boxing. My trainer got me into last year, and then a little while ago she took over the class at my gym. It's a bit frustrating because I don't have a set partner each week, so I don't know who i'm going to get. Like last week I got someone really good, but last night MY GOD the guy i ended up with was a complete tool and just kept wanting to give up, but acted like he was really good.

Pretty much you can work as hard or as light as you want in boxing. If you push yourself as hard as you can go in one of my friends classes you will almost be seeing your lunch again i can tell you :p
 
nicolaw said:
Yeah I LOVE boxing. My trainer got me into last year, and then a little while ago she took over the class at my gym. It's a bit frustrating because I don't have a set partner each week, so I don't know who i'm going to get. Like last week I got someone really good, but last night MY GOD the guy i ended up with was a complete tool and just kept wanting to give up, but acted like he was really good.

Pretty much you can work as hard or as light as you want in boxing. If you push yourself as hard as you can go in one of my friends classes you will almost be seeing your lunch again i can tell you :p
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Next time you get stuck with a crappy partner just clip him one round the ear, he will soon behave. Ha ha
Keep up the good work
 
InnerFight said:
Next time you get stuck with a crappy partner just clip him one round the ear, he will soon behave. Ha ha
Keep up the good work
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Actually, I found a great work-out buddy at my gym, and after weeks of working out like mad we're going out tomorrow.
 
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6 August 2009

I'm still a bit sore from the last weight training but looking forward to today's session.

Incl. chest press: 8x12, 10x10, 10x10
Lunges: 12x14, 10x14, 10x14
Low row: 10x40, 10x40, 10x40
Squats: 10x30, 10x40, 10x40
Chest press: 10x15, 10x15, 10x17.5
Lat pull down: 10x35, 10x35, 10x35
Leg press (1 leg): 10x80, 10x89, 10x90 (and with 2 legs: 10x170)
Leg extension: 10x42.5, 10x42.5, 8x45
Calf: 15x80, 15x80, 15x90

And I did a lot of abs.
today: 163.7
target: 152​
 
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InnerFight said:
Next time you get stuck with a crappy partner just clip him one round the ear, he will soon behave. Ha ha
Keep up the good work
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Lol yeah he was so scared of being hit, and of him hitting me. He asked me to hold my pads out further so he wouldn't hit me, and i'm like, no because that would hurt (more pressure on your shoulders and elbows) and I know how to pad so I wouldn't LET you hit me:p
 
7 August 2009

Today, I'm taking the day off. Had a fantastic evening with my gym buddy... I finally got to see him properly dressed, ha, ha.


TODAY: 162.1
TARGET: 152​
 
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10 August 2009

Cardio went very well this morning. I've started working on flexibility and can already see some improvement in my ab exercises.

Treadmill:
10m: 10km/hour
17m: 10.5 km/hour
1m: 11 km/hour
1m: 13 km/hour
Average heart rate: 150. In zone: 23M

Elliptical:
30M level 12
Average heart rate: 150. In zone: 28M.

Flexibility and abs
2.5 full push ups

TODAY: 162.8
TARGET: 152​
 
11 August 2009

I didn't sleep enough and wasn't as strong:

Weights:
Lunges: 10x14, 10x14, 10x14
Low row: 10x37.5, 10x37.5, 8x40
Leg press (1 leg): 10x 80, 10,80, 15x160 (2 legs)
Calves: 15x80, 15x80, 15x80
Lat pull down: 10x35, 10x35, 10x40
Chest press: 10x15, 10x15, 10x15
Inl chest press: 10x10, 10x10, 10x10
Deadlift: 10x20, 10x20, 10x20
Leg extension: 10x42.5, 10x42.5, 8x45

And lower back and lots of abs.

TODAY: 162.1
TARGET: 152​
 
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